How many times have you heard that from a parent or grandparent? They usually say it because it doesn't look good or portrays a lack of confidence. Did you know that it can actually contribute to serious health issues? Having good posture isn't just about manners, it's about allowing your body to function as it was designed.

Have you ever watched a baby sit on the floor and play? Have you noticed how straight their spine is? How their shoulders are back and head is right in line with their body? They aren't doing it to look confident, it's how they naturally hold themselves. We don't start slouching until we enter into school and are sitting at a desk all day. Our spines are meant to be straight so that each vertebrae can stack as it should. Our skeletal system is our framework. It's meant to hang a very specific way, in order to support us and allow our organs to function properly. As we age and begin to let our posture become less perfect, we put unnecessary strain on the soft tissues and muscles of our body.

There are several very common ways that we can stand which will negatively affect our bodies. Kyphosis, Flatback, Swayback, or Forward Head are several of these common postures. 

- Kyphosis is the forward rounding of your upper back region, aka hunchback. This causes back pain and stiffness.

- Flat back syndrome is when the spine loses the lower curve and becomes flat. If you have flat back, you tend to lean forward and you may have trouble standing up straight or having constant back or leg pain.  

- Swayback is when your posture exaggerates the lower spinal curve. This can cause lower back pain.

- Forward head is when the neck and head are in a forward position where the head is extending out past the shoulders. Forward neck can also be called text neck. This can cause headaches, back pain and puts a great deal of stress on the neck as it tries to support your skull.

Most of these can be corrected or at least reduced with stretching and strengthening of certain muscle groups. Being conscious of your posture while standing or sitting is a huge first step to fixing these issues. When your spine is stressed either by a large curve (swayback) or a lack of curve (flatback), the weight of the torso is not evenly distributed along your spine. This causes headaches, leg pain, back pain and eventually can lead to bulging discs or other more serious conditions.

Easy things to do to prevent or correct poor posture:

- Stand against the wall. Make your heels, butt, shoulders and head all touch the wall. Do this for as long as possible, multiple times per day. 

- Use mirrors. Place mirrors where you sit or stand regularly. Notice if your head and spine are in alignment. If you notice your chin is forward of shoulders, shoulders are forward of neck or tailbone stick far out from your back, adjust your posture. You will eventually train your muscles to hold a proper position without having to think about it.

- Tighten your core muscles, always. Keep your belly button pulled to your spine and your shoulders pulled back. This will cause you to sit taller, prevent you from arching your back and remind you to keep your chin back.

Generally back pain is a result of front issues, meaning a weak core. Your core is called that because it is the foundation of your body. When your trunk is weak, it cannot support your limbs and head. Core exercises require no equipment, very little time and are easy to do at home. As we age, it becomes critical to build and maintain core strength to avoid injury and to help maintain balance. Loss of balance and falling are a major cause of health issues in elderly people. 1 out of 5 falls leads to serious and life threatening conditions. 

Other issues caused from poor posture:

- Poor Circulation: blood just doesn't flow when things are kinked or crooked 

- Negative Mood: the same way that a smile helps your mood, sitting or standing tall helps you to feel better as well

- Increased Stress: physical stress on the body causes soreness and pain, and can also translate into mental stress. Poor posture can also decrease levels of testosterone and increase levels of cortisol.

- Carpal Tunnel Syndrome: poor posture causes muscle tension, which can lead to nerve damage in your limbs

- Poor Digestion: when you slouch and hunch over, your organs bunch up together. The digestive system is slowed which can impact your metabolism and ultimately damage your bodily processes.

- Fatigue: poor posture causes the body to have to work harder to keep you upright, as well as to support the weight of your limbs. 

So stand up straight just like your momma told you! Your body will thank you and you'll feel so much better.