Spine health is key to overall well-being, supporting movement, balance, and posture. Experts say good habits like proper posture and regular exercise help prevent pain and long-term issues.
According to Dr. Angelo Phillip Ong from MakatiMed’s Department of Orthopedics, posture affects various aspects of health, including breathing, mood, and muscle function.
“The way you sit or stand doesn’t just impact your spine—it affects many aspects of your health,” Dr. Ong said.
Proper alignment allows the musculoskeletal system to function efficiently, relieving tension in the neck, shoulders, and upper back. It also helps expand the lungs and diaphragm, supports better breathing, and engages core muscles that promote balance and stability.
Instead of forcing a rigid, straight-backed position, Dr. Ong recommends following the spine’s natural curves: inward at the lower back, outward at the upper back, and inward again at the neck.
When standing, he advises keeping feet shoulder-width apart, shoulders relaxed, knees slightly bent, and ears aligned above the shoulders. Sitting posture should include flat feet on the floor, knees level with or slightly lower than the hips, forearms parallel to the floor, and the back supported by the chair.
To further support good posture, MakatiMed recommends five practices. First, regular exercise—at least 30 minutes of moderate activity daily—strengthens core, back, and leg muscles, improves flexibility, and can help prevent obesity, a factor that contributes to poor posture and degenerative disc disease.
Second, limiting the use of high heels can reduce strain on the feet, knees, and lower back. Dr. Ong suggests using cushioned insoles and carrying flats for backup, with supportive sneakers being a better choice for those with chronic back pain.
Third, reducing screen time and taking frequent breaks can help prevent neck and back issues caused by prolonged device use. Dr. Ong advises standing or stretching every 30 to 60 minutes. Fourth, investing in ergonomic chairs, especially for those working from home, can improve sitting posture. Ergonomic chairs provide back and head support and adjust to the body’s natural curves. Dr. Ong also recommends raising laptop screens to eye level to avoid slouching.
Lastly, developing self-awareness can help correct posture habits. Dr. Ong shares mental cues like imagining a string pulling the head upwards or pretending to showcase a necklace to encourage better posture. He notes that posture problems caused by slouching or phone use may take months to correct, but good posture can become a lasting habit with consistent effort.
