Got lower back pain? How about an aching jaw? Bad knees? Neck strain? Frozen shoulder? It seems that nearly everyone suffers from some sort of chronic pain. What if I told you that the cause of these aches and pains could be rooted in posture, and aren’t merely part of the aging process? From carpal tunnel to depression to ear aches, researchers are beginning to shift the focus to a person’s structural alignment to help reduce painful chronic injuries.

For example, it is estimated that 80 percent of Americans have – or will have – some form of lower back pain in their lifetime. Though the pathology of lower back pain is difficult to determine, many scientists have discovered a relationship between persons with lower back pain and inadequate function of the stabilizers of the spine (abdominals, butt, etc.). One might postulate then that those with weak abs and butt muscles are more likely to experience lower back pain. Basically, inadequate postural alignment leads to dysfunction. This article will examine optimal alignment, its benefits and how to achieve it.

Researchers have described optimal alignment as the positioning of the body such that stresses experienced throughout the body are minimized. The same researchers conclude that optimal alignment is attainable at any body position, whether sitting in a chair, lying in bed or heading to the basket for a lay up. This blueprint for optimal alignment is available for just about every body type and can be observed, for example, when viewing a person’s profile. Starting with the feet (which are to be parallel to one another), you should be able to draw a straight line from the mid ankle, through the center of the side of the knee, through the middle of the side of the hip, through the center of the shoulder and finally through the little cartilaginous protrusion directly in front of the ear hole. Such a posture can be difficult to obtain and maintain; however, just like an exercise routine, regular practice can lead to significant improvements.

As I previously mentioned, there are a great many beneficial side effects of optimal alignment. When you’re out of alignment, the soft and hard tissue structures are faced with excessive friction and irregular movement patterns and ranges of motion, which can initiate premature degeneration of those structures. You might liken it to the alignment of the car. When a car’s alignment is off, the tires wear more quickly, fuel efficiency suffers and driving at high speeds can be dangerous. With regard to the body, joints wear down and can cause arthritis and osteoporosis; tendons and ligaments become stretched and develop micro tears; muscle strength suffers; fatigue increases because the body has to work harder to move through otherwise simple movement patterns; and compression of the internal organs via the ribs or other structures can impede function (for example, if the lungs are not able to fully expand, oxygen intake is limited). Attention to structural alignment can help reduce the incidence of many of these issues.

Most deviations occur as a result of activities of daily living such as sitting in front of a computer for eight hours or sleeping in the fetal position at night. But with a decent understanding of posture, you can learn to reduce your particular deviations through intelligent exercise and attention to everyday movement patterns. Here are a few of the most common deviations and what you can do to minimize them.

Lumbar lordosis is just a fancy term for excessive lower back arch. The vast majority of the population experiences this very common deviation that results from poor abdominal and gluteus maximus strength and the result is lower back pain (among several other problems). To determine if you have excessive lumbar lordosis, perform the following exercise. Stand with your back against a wall. Your butt, shoulders and head should be in contact with the wall, while the feet should be a few inches in front of it. Gently reach one arm behind you and slide your hand between the low back and the wall. How far were you able to go? Mid hand? All the way through? If your hand goes farther than the second set of knuckles, you have excessive lumbar lordosis. A simple, yet somewhat difficult maneuver to correct this position is to close that space by simultaneously contracting the glutes and abs. Practice this position for short periods of time each day until it becomes more natural. This can help alleviate painful syndromes and will also pave the way for greater gains at the gym.

In neutral position, the average head weighs about eight pounds. Extend the head forward three inches and now area muscles must support an extra three pounds of pressure. Those who spend significant time in front of the computer, in the car or watching television most likely have a forward head which can cause neck and jaw pain, tooth aches, headaches and even migraines. A simple way to train the head and neck to achieve better alignment is to take your forefinger and index finger and gently push the chin in toward the neck. You will most likely feel a subtle stretch in the back of the neck. Again practice this movement several times throughout the day.

Computer users, bench press addicts and tall women (among others) tend to experience what is known as rounded shoulders. This is a result of overly relaxed upper- and mid-back muscles and overused chest and shoulder muscles. To determine if you have rounded shoulders, stand in your natural posture in front of the mirror. If you can see a great deal of the backs of your hands, then you have rounded shoulders. At the gym, focus on exercises such as reverse flyes and low rows. Make sure to keep the shoulders back and away from the ears.

The human body is a highly complex system and there aren’t any quick, easy fixes for pain and dysfunction. Just like improving endurance or strength, losing weight or building muscle, obtaining better posture takes time and effort, but the potential rewards are definitely worth it. The old notion of pain and dysfunction as a natural part of the aging process is just a myth. Paying attention to your posture can help you live an active, highly functional life well into those golden years.