Now close your eyes and picture someone with poor posture. Who comes to mind? Maybe it’s your teenager hunched over a phone. Or, the opposite—an older aunt or grandmother with stooped-over shoulders who quite literally can’t stand up straight due to thoracic kyphosis, a common condition in your 60s and 70s where the upper spine excessively bends forward. Or maybe nagging back pain or tense shoulders remind you that you’re occasionally a member of the slouch club too.
Don’t try this posture at home (or anywhere). A constant forward-slump can weaken the muscles of the upper neck and back and tightens the chest, eventually leading to a “dowager’s hump”.
The Power of Posture in My Life
I’ve paid attention to my posture both for vanity and health’s sake. At maybe 5’2” on my best day, I’ve always been “vertically” challenged. As early as high school, I realized that standing up straight helped me appear not so short. (Having big hair also helped.) Fast forward to graduate school. While training for an MFA in metal-smithing/jewelry design from Indiana University, I developed a sacroiliac (SI) joint injury from working long hours at my jeweler’s bench. That initial injury eventually turned into a chronic condition that led to years of suffering. I saw three different physical therapists before I finally found relief. Understanding how posture affects my SI joint issue has been fundamental in staying pain free. If I’m not paying attention to how I sit and move my body, the discomfort can flare up even today.
Posture Basics: Why You Need to Align Your Spine
The proper alignment of the body when standing, sitting or even laying down involves both your core and your spine. Having an understanding of both is important to maintaining good posture. Core muscles help support the spine; the spine supports the head. Your skull is designed to balance in a certain position (preferably ears over shoulders). Everyone’s body is different so your perfect posture that evenly distributes your body weight with minimal strain on your joints won’t look exactly like your best friend’s stance. A good rule of thumb is for your ear to be in line with shoulder, hip, knee and ankle, while maintaining the natural curves of your spine.
Genetic issues, aging, muscle weakness and poor posture contribute to increasing thoracic kyphosis where it becomes challenging to completely stand upright. When the position of the head is off (or leaning forward when kyphotic) then it taxes the body in other ways that can lead to ongoing discomfort. Some muscles have to work harder which can lead to strain and overuse. Conversely, other muscles aren’t working as much as they should which leads to muscle weakness over time.
The Perimenopause Impact On Posture
While there isn’t a direct connection between declining estrogen levels and poor posture—it’s more likely to show up in midlife than when we are younger and therefore more likely to cause problems in perimenopause or menopause. Chronic back pain is also common as we age, which can make it harder for us to maintain an active and enjoyable lifestyle in our later years.
Now that I’m middle aged, paying attention to my posture is important beyond avoiding a dowager’s hump and chronic back pain. I admit that on some days, I find it’s so much easier to slump into my body than to sit or stand up tall—especially after a long day bent over my laptop. What keeps me motivated? I don’t want to end up as a little hunched-over lady that can no longer stand straight up at all.
If you still need to be convinced about the importance of good posture, here’s another aspect to consider. Maintaining upright posture can also help with fatigue and depressive symptoms, both of which are common in perimenopausal women. According to research, people with mild to moderate depression experienced an improved mood simply by sitting up straighter. So next time you are feeling grumpy, consider rethinking your posture to perk yourself up a bit. For more help with boosting your mood, add in some slow breaths with long exhales.
Pro advice on how to carry and hold your body in perimenopause:
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Watch the way you walk and sit. Dynamic posture describes the position of your spine you maintain walking or moving your body. Static posture refers to the position of your spine when you are sitting still. Both types of posture are essential to pay attention to. Whether you are walking or seated at a desk, it’s helpful to touch or scratch the top of your head to remind yourself to lift it up towards the ceiling. Limit the time spent slouching over your phone when texting or perusing social media, and remember to take regular breaks from your computer to give your neck rest.
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Strengthen (don’t crunch) your core muscles. Core refers to your midsection—the front, the sides, and the back. It also has a top (the diaphragm) and a bottom (the pelvic floor). Abs are the muscles that make up a portion of the core and include the rectus abdominis, the internal and external obliques and the transversus abdominis. If you’ve had a C-section, it can be even more challenging to engage the abdominal muscles properly as there can be lasting numbness around the incision sight. When in doubt, work with a professional to ensure you are exercising correctly. If you’ve not heard of the McGill Big 3, let me introduce you to them as they are great, safe and effective exercises for the core.
After decades of teaching Pilates and yoga, I no longer recommend traditional sit-ups to strengthen the abs because they curl the spine forward in a way that we are trying to avoid. Rather, aim for exercises that maintain spinal alignment. Any plank variation (even elbows and knees) is also an excellent option in addition to the McGill Big 3.
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Work without slouching. Create an ergonomic work space to support your back and shoulders and prevent muscle fatigue while working at the computer. You may need to adjust the placement of your computer or the height of your chair. Additionally, consider a supportive pillar for your lower back. There are many online guides and simple solutions to setting your body up for success. Also, schedule mini breaks away from your desk to stretch and reset your muscles. Pay attention to your chest, upper back, shoulders and neck. I don’t know about you, but my shoulders often creep up to my ears when I’m stressed. Those mini breaks are a reminder to do a few shoulder rolls and soften the tension.
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Build up your bones. Bone loss in perimenopause is real. When estrogen levels decline in menopause, your bones become more porous, increasing the risk of osteoporosis and impacting your posture and mobility. Choose foods high in calcium and vitamin D, consider reducing alcohol, and follow a weight-bearing exercise routine.
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See a professional. Check with your doctor during routine wellness exams to assess if you’re at risk for osteopenia or osteoporosis. Remember, back pain and neck tension can be caused by an imbalance in strength when overworked muscles compensate for weaker areas. While a massage might help relieve some pain temporarily, you should also learn how to strengthen these muscles. A physical therapist can be invaluable for alleviating back pain and demonstrating exercises that address the imbalances.
