We often hear that good posture is essential for good health. We recognize poor posture when we see it formed as a result of bad habits carried out over years and evident in many adults. But only few people have a real grasp of the importance and necessity of good posture.

What is posture?

Posture is the position in which we hold our bodies while standing, sitting, or lying down. Good posture is the correct alignment of body parts supported by the right amount of muscle tension against gravity. Without posture and the muscles that control it, we would simply fall to the ground. Normally, we do not consciously maintain normal posture. Instead, our spine and certain muscles do it for us, and we don't even have to think about it.

Why is good posture important?

Good posture helps us stand, walk, sit, and lie in positions that place the least strain on supporting muscles and ligaments during movement and weight-bearing activities. Correct posture:

  • Affects and moderates every physiologic function from breathing to hormonal production. Spinal pain, headache, mood, blood pressure, pulse and lung capacity are among the functions most easily influenced by posture.
  • Helps us keep bones and joints in correct alignment so that our muscles are used correctly, decreasing the abnormal wearing of joint surfaces that could result in degenerative arthritis and joint pain.
  • Reduces the stress on the ligaments holding the spinal joints together, minimizing the likelihood of injury.
  • Allows muscles to work more efficiently, allowing the body to use less energy and, therefore, preventing muscle fatigue.
  • Helps prevent muscle strain, overuse disorders, and even back and muscular pain.

To maintain proper posture, you need to have adequate muscle flexibility and strength, normal joint motion in the spine and other body regions, as well as efficient postural muscles that are balanced on both sides of the spine. In addition, you must recognize your postural habits at home and in the workplace and work to correct them, if necessary.

How do I sit properly?

  • Keep your feet on the floor or on a footrest, if they don't reach the floor.
  • Don't cross your legs. Your ankles should be in front of your knees.
  • Keep a small gap between the back of your knees and the front of your seat.
  • Your knees should be at or below the level of your hips.
  • Adjust the backrest of your chair to support your low- and mid-back or use a back support.
  • Relax your shoulders and keep your forearms parallel to the ground.
  • Avoid sitting in the same position for long periods of time.

How do I stand properly?

  • Bear your weight primarily on the balls of your feet.
  • Keep your knees slightly bent.
  • Keep your feet about shoulder-width apart.
  • Let your arms hang naturally down the sides of the body.
  • Stand straight and tall with your shoulders pulled backward.
  • Tuck your stomach in.
  • Keep your head level-your earlobes should be in line with your shoulders. Do not push your head forward, backward, or to the side.
  • Shift your weight from your toes to your heels, or one foot to the other, if you have to stand for a long time.

What is the proper lying position?

  • Find the mattress that is right for you. While a firm mattress is generally recommended, your comfort is important.
  • Sleep with a pillow. Special pillows are available at our clinic to help with postural problems resulting from a poor sleeping position.
  • Avoid sleeping on your stomach.
  • Sleeping on your side or back is more often helpful for back pain.
  • If you sleep on your side, place a pillow between your legs.
  • If you sleep on your back, keep a pillow under your knees.

Can I correct my poor posture?

In a word, yes. Remember, however, that long-standing postural problems will typically take longer to address than short-lived ones, as often the joints have adapted to your long-standing poor posture. Conscious awareness of your own posture and knowing what posture is correct will help you consciously correct yourself. With much practice, the correct posture for standing, sitting, and lying down will gradually replace your old posture. This, in turn, will help you move toward a better and healthier body position.

Dr. Trester can assist you with proper posture, including treatment and recommending exercises to strengthen your core postural muscles. He can also assist you with choosing proper postures during your activities, helping reduce your risk of injury.


What is the best sleeping position?

As mentioned in this newsletter, sleeping on your back or side are healthy ways to sleep, but sleeping on your back is the best position for your spine. A cervical pillow is important to help you sleep on your back to keep you positioned correctly and support the weight of your head. A cervical pillow is one that has a curve at either end to fit into the natural curve of your neck. There are two things to remember if you prefer sleeping on your side or have trouble sleeping on your back. One is to use a pillow between your knees to prevent you from crossing one leg over the other, stressing your hips and low back. The second thing is to ensure that you use a cervical pillow that is thick enough to keep your head in line with the rest of your spine while on your side. Sleeping on your stomach is not a healthy position for your spine. It puts undo stress throughout the system and breaks down your spine over time.



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Study: Drink more water, lose more weight

From the simple yet profound file, “Dieters who replace sugary drinks with water lose an extra 5 pounds a year, and those who drink a couple of more cups a day increase weight loss by 2 pounds a year.” While this has been suggested before, this study now backs up the advice.

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Congratulations to Kristin and Neil on the birth of their baby Stuart born on October 30, 2006.

Congratulations to Jason and Julia on the birth of their baby Josh born November 1, 2006.

Congratulations to Misty and Tom on the birth of their baby Sky born on November 2, 2006.

Referral Rewards Program

Just to remind everyone with the referral of every new patient you get 1 free adjustment. So send in a friend, family member or co-worker.

Regular Office Hours

Monday and Friday 7:30am -1:00pm & 3:00-6:00pm
Wednesday 7:30am -1:00pm
Tuesday and Thursday 10:00am -1:00pm & 3:00-7:00pm

The office will be closed on
Thursday November 23 and Friday November 24.




Chiropractic Care Can Help...
Our goal is to adjust the spine to help stimulate
your body's natural healing process.

Dr. Randall Trester
West 1st Chiropractic Wellness Centre
3-1864 West 1st Avenue
Vancouver BC V6J1G5

Tel: 604 736 8353
Fax: 604 736 8350


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