Poised seating: 1. Use a chair with a level seat. If the chair is too low, add a firm cushion; if it is too high, place a support under your feet. 2. Sit so your weight is balanced on the ischia (seat bones), the two bony projections at the base of your pelvis. 3. Place your feet flat on the floor with your weight divided equally between the heels and the fronts of the feet. 4. Instead of slumping against the backrest, think of lengthening your spine while letting the chair support your weight. 5. Let your head pivot forward and up from the top joint (the atlanto-occipital joint), ensuring you do not pull the head back or stiffen the neck. — Graphics: Dr SITARAMARAO NAGESWERARAV
Modern life often places immense stress on our bodies, leading to backaches and stiff necks that many people mistakenly accept as a normal part of ageing.
However, by recognising the relationship between the head, neck and back as the “primary control” of our functioning, we can use conscious direction to allow our bodies to work more freely.
When we have bad posture
Bad posture, such as slouching or a forward head tilt from prolonged screen time, may seem harmless, but it places excessive strain on the body.
Over time, it misaligns the spine, leading to chronic back and neck pain, muscle aches, and tension headaches, from tightened shoulders.
The effects go beyond discomfort.
Poor posture “compresses” internal organs, slowing digestion and contributing to issues like heartburn or constipation.
It restricts lung expansion, reducing breathing efficiency and oxygen intake, which may cause fatigue, and even affect mood by lowering confidence.
Long-term, bad posture accelerates joint wear, increases fall risk due to shifted balance, and heightens chances of injury.
Some muscles weaken while others overcompensate, creating a cycle of pain and stiffness.
Fortunately, awareness and simple habits – like sitting tall, taking breaks to stretch, and strengthening the core (which was covered in the first article of this series) – can reverse much of the damage.
Re-educating the body
Good posture isn’t just about looking confident; it’s essential for protecting your health and moving freely as you age.
Rather than a set of rigid physical drills, these two effective procedures focus on re-educating the body’s natural ability to support itself without the strain of “trying” to stand straight.
They are particularly well suited for older individuals or those with back issues, as they emphasise release over exertion.
The first technique is the semi-supine rest (see graphic above).
Lying down in this specific way is one of the simplest and most effective methods for allowing the body to return to its natural shape.
It uses gravity to decompress the spine and flatten the lumbar curve without any muscular effort.
How it is beneficial:
- De-rotates and lengthens the spine while taking pressure off the vertebral discs.
- Releases the diaphragm, which deepens the breathing pattern and calms the nervous system.
- Allows the inherent elasticity of the body to reassert itself once the fear of falling is removed.
The second technique is poised sitting (the classical seat – see graphic below).
Sitting is a stable position that should ideally reduce pressure on the body, yet many people collapse their posture, which crushes the internal organs and spinal discs.
How it is beneficial:
- Provides more stability for the torso than standing.
- Relieves the “pins and needles” sensation often caused by moving from a deadened, collapsed posture.
- Encourages a “two-way stretch” in the back muscles, promoting natural height.
Semi-supine rest:1. Place a small stack of books (about 5cm high) on a firm floor. 2. Sit on the floor and gently roll your spine down until the back of your head rests on the books. Ensure your neck is free; too many books will jam your chin to your chest, while too few will strain the neck. 3. Bring your feet near your buttocks, keeping them flat on the floor. This ensures your lower back stays in contact with the floor without arching. 4. Place your hands lightly on your lower ribs, just above your waist. 5. Stay in this position for 10 to 15 minutes daily to allow your muscles and joints to release.
Our upright ancestors
Human upright posture evolved six to seven million years ago with early hominins like Ardipithecus and Australopithecus, long before they developed big brains.
It freed hands to use tools, improved energy-efficient long-distance walking (75% less costly than chimp quadrupedalism), and developed an S-shaped spine for shock absorption.
Modern slouching contrasts with ancestral efficient alignment, contributing to back pain in sedentary life.
So, if evolution had done it for us and we are undoing these changes due to modernisation, we can only think what may come upon our posture in generations to come if we do not correct it.
Dr Sitaramarao Nageswerarav is a general practitioner (GP) and certified fitness trainer. This is the last of a three-part series, which was published fortnightly. For more information, email starhealth@thestar.com.my. The information provided is for educational and communication purposes only, and should not be considered as medical advice. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this article. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
