Headache? Check your Posture.

Poor posture can cause a variety of problems, but did you know slouching can also cause headaches? Find out how you can reduce the risks, by performing a Mindful Posture Check...

Do you ever notice yourself slouching? Leaning forward, slumping sideways, or generally making strange shapes with your body as you prop yourself up during the course of the day? Perhaps you also experience pain in the back, neck, shoulders, knees, and hips?

Well, you’re not alone. And nor should you feel guilty for doing what many of us do. You can, however, practice a Mindful Posture Check, to help keep any unnecessary pain at bay.

As a human who sits, stands, and makes other movements throughout the course of the day - it's important to be mindful of the positioning of the body, to ensure correct alignment of bones, muscles, joints, and connective tissue. Without daily effort to lengthen and honour the natural curvature of the spine - we risk negatively impacting a number of seemingly unconnected body parts.

For example, an excessive forward curvature in the upper back can translate to pain and misalignment in the neck, shoulders, and chest. Which can then affect the arms, the hands, the spine, the hips, the knees, and beyond - because everything within the body is connected. As if that wasn’t enough - misalignment in the thoracic (or upper) spine can also cause headaches and sinus issues. Not to mention, impaired respiratory function due to the lungs having little room to expand within the chest.

When talking about the lower back, a misalignment in the lumbar vertebrae or an incorrect positioning of the pelvis, can also have a knock-on effect for a number of different areas within the body. Examples include other vertebrae, the hips, the legs, the knees, the ankles, and feet.

Lastly, if you think about it - a slumped body also means a slumped torso. Without creating adequate space between the rib cage and pelvis - you’re effectively squashing your organs, shaving inches off your height and creating a more rounded belly over time!

Scaremongering aside - maintaining good posture is essential and it’s really easy to maintain once you break it down...

How to Perform a Mindful Posture Check

See if you can spend two to five minutes each day to check in with your posture - focusing first on the feet and lower half of the body, as you slowly and mindfully bring awareness to the upper body - finishing with the head. If you commit to a few minutes each day, you will find that gradually over time, you will naturally start to adjust your posture without having to make much conscious effort. This is due having developed greater awareness of the body.

1. Feet

Stand with your feet hip-width apart. Then, distribute your weight evenly in to all four corners of each foot - taking time to really feel your body making contact with the floor. Bring awareness to your heels, the sole of the foot, all ten toes, and the inner and outer edge.

Going one step further, see if you can imagine a current of energy underfoot - as if coming from the earth itself. Imagine this energy (or awareness) rooting you to the ground as if no storm could ever topple you. Now, imagine that same energy being pulled upwards from the ground - giving you an extra lift through the spine and rest of the body.

2. Lower Legs & Knees

Next, bring awareness to the lower legs and knees. Engage the calf muscles and keep a slight bend in the knees to avoid locking or hyper-extending in the knee joint. Become aware of the ankles in relation to the feet, noticing how different body parts connect to one and other. Feel the shins, the calves, and the knee joint - and note that the knees rely heavily, on the strength of surrounding leg muscles. Bear that in mind as you keep your legs actively engaged.

To go one step further, continue feeling that current of energy being pulled up from the earth - gently nourishing your feet, ankles, lower legs, and knees while also acting as a grounding force (of course, if you're scientifically minded and require facts and proof before considering the possibility of energy being emitted from the earth and body, then feel free to do some research beforehand, or skip this part altogether).

3. Thighs & Buttocks

Bring awareness to the upper legs as you engage your thighs and butt to create support for the knees and hips. Think about the hamstring and quadriceps muscles (situated in the back and front of the thigh), along with the adductors and abductors (inner and outer hip), and the gluteal muscles (buttocks). Provide a little tension in the muscles to help keep the legs upright and solid in stance. By engaging the muscles, we are able to take away some of the pressure from the joints. Which, in turn, should help reduce wear and tear on the bones.

If expanding your practice, continue pulling energy up through both feet and legs - using it to increase awareness of the body to include the skin, muscles, bones, blood, and connective tissue. In terms of chakras (or energy vortices), you may wish to note that your Root Chakra resides around the region of your tailbone, close to the buttocks. Therefore, you may wish to be mindful of how this first chakra is said to keep you grounded, stable, and secure.

4. Pelvis

Moving upwards from the legs, bring awareness to your pelvis. Note that the pelvis acts as a buffer between the legs and spine, making it a key component to good posture. Therefore, it is better to keep the pelvis in a central position, rather than tilting forwards or backwards. Afterall, if the pelvis tilts forwards or backwards, it will have a negative effect on the positioning of the spine - creating conditions such as flat back, sway back, or lordosis. Which basically means the lumbar (lower) spine has either lost its natural curve, or it has instead, created too much of one - each resulting in pain and misalignment.

In terms of energy, the Sacral Chakra is said to reside around the region of the pelvis and reproductive organs - usually just below the navel. Therefore, you may wish to imagine healing and nourishment being brought in with each breath - being mindful of how this chakra supports creativity, emotions, and sexuality.

5. Spine

Think about the natural S-shape of the spine and how there is an inward curve at the bottom of the back, with a slight outward curve towards the top. Without trying to change the shape of your spine to perform manoeuvres that arguably, only chiropractors should be licensed to perform - instead - be mindful of creating space between each vertebra (the individual back bones that make up the spinal column). A good rule of thumb worth remembering, is to lift and lengthen the spine, to counteract the force of gravity that cause the vertebrae to stack on top of one and other. Think about creating space between the ribs and pelvis - effectively creating a long and healthy torso for your organs to reside in.

Going a step further, pull energy upwards from your feet and into the spine, and free to use the breath to help you stay focused. Imagine you are breathing up and down the length of your back - bringing nourishment and healing on the inhale, while ridding the body of tension and toxicity with every exhale.

6. Abs & Core

The muscles of the belly and sides of the body are extremely important for protecting the back. Without support from strong abdominals, the muscles that surround the spine are forced to kick in and take the weight of our bodily movements. Movements such as leaning forwards or bending down, for example, are best performed with the abs engaged to prevent the spine taking excess pressure. While performing your daily mindful posture check, engage your abdominal muscles - drawing your belly button in towards your spine while tucking your lower ribs in. This will help protect the spine from overexertion while also helping trim down any excess weight in this region - bonus!

Bringing energy into the equation, perhaps you'd like to note that the abdominal region is said to house the Solar Plexus chakra - the seat of fire, and the place where, if in balance, brings a sense of inner power and confidence. Allow the energy you gathered upwards from your feet, to nourish the chakras and organs of this region.

7. Chest & Shoulders

A good way to find out if you're slouching is to check in with your chest. If your back and shoulders are rounded - chances are, your chest is closed off like that of a turtle. Instead of adopting the hunchback pose - instead, lift your chest up towards the ceiling. Then, drop the shoulders down and slightly back (shoulder blades move towards each other). Not only do you appear more confident and less like you need to defend yourself from predators - you will also create more space inside the chest for the lungs to take in a sufficient amount of oxygen. Similarly, upper back and neck pain are likely to be relieved as you are no longer overextending in the wrong places.

If being mindful of energy and more subtle planes of existence, you might like to note that the Heart Chakra resides in the chest. Therefore, when breathing in and out, you might like to imagine the heart chakra (and the organs in this area) receiving a boost of healing to bring love, joy, and peace into your everyday existence.

8. Neck

Think of the neck like a pole for your head, and remember - much like a bowling ball, your head can become heavy to hold, over time. Especially if held in an unnatural position. By hunching forward, for example, you risk overextending your spine as it tries its upmost to keep your skull from rolling further down your neck.

When performing your daily mindful posture check, keep the neck lengthened. Avoid excessive curvature by extending through the thoracic and cervical (upper) spine while being mindful of the natural and gentle S-shape. Lift your chest and allow your shoulders to drop down and back. This will help bring your head and neck closer to natural alignment.

In terms of energy, the Throat Chakra is situated in the neck. When bringing energy upwards from the feet, imagine it lighting up this particular chakra - seeking to heal and balance the ability to speak your authentic truth.

9. Head

Lastly - don't forget your head. Keep the chin lifted and the gaze forwards where possible. Noting its position in relation to your neck. Relax your jaw, your tongue, your cheeks, and your forehead. Don't allow your chin to drift too close to your chest and try to avoid lifting your chin so high that you look you're trying to overcompensate on the confidence front. Be natural, and if you can't - tense up your muscles for a couple of seconds. Scrunch your face, clench your jaw, your teeth, cheeks, eyes, and back of the head. Then, release. This should help alleviate any remaining tension.

Using your breath to foster greater awareness of the more subtle forms of existence, imagine bringing energy up through the neck and into the head. Allow healing and nourishment to take place in the face, skull, brain, eyes, ears, and sinuses. Imagine activating and balancing the Third Eye Chakra (between the eyebrows) and the Crown Chakra (on top of the head) to help you increase your intuition and connection to nature / the universe / your Higher Self.

Key Points to Remember

While it isn’t essential to remember all the above points from the outset - it may be beneficial to refresh your memory and come back to this article whenever you need it. When in doubt - simply lift and lengthen the spine. The rest of the body will likely follow, naturally.

If you’d like a bit more help correcting any postural misalignments, or fancy taking a proactive approach towards your physical (and mental) health, then feel free to check out our Bookings Page, Social Media, and Blog for any upcoming events, classes, and tips.

Happy Posturing!

Catherine @ Meta Mind Muse