I talk a lot about our brain/body connection. So much, in fact, that it now seems foreign to me to separate the brain from the body like we so often do in our culture. The brain is literally part of the body, yet we like to think of them as separate. It still blows my mind sometimes how we compartmentalize parts of a whole when seeing them as one can benefit us so much!
Take posture, for example. We all know that posture is important in our body, but also for our mental health. Poor posture can lead to a variety of physical problems, including back pain, neck pain, headaches, and decreased lung capacity. Poor posture can contribute to muscle imbalances, fatigue, and an increased risk of falling. It can also affect circulation, digestion, and… mood.
According to the National Institutes of Health: Some research suggests a link between posture and mental health as well. “Someone with depression may appear more closed in, curved, and tend to look down,” says NIH physical therapist Dr. Cris Zampieri. “When people feel anxious, they may raise their shoulders.” Scientists are now exploring the connections between posture and how we think and process information in the brain.
It’s easy to fall into: slumped in front of a computer at home and at work, slumped on the couch, head down to check our phone. It’s also easy to have poor psychological posture. We feel like we’re carrying the weight of the world and let that accentuate the slump. Deadlines, to-do lists, caregiving, anxiety about the world and our loved ones. It can all feel like a lot and make you want to just curl up like an armadillo. This study says, “Adopting an upright seated posture in the face of stress can maintain self-esteem, reduce negative mood, and increase positive mood compared to a slumped posture.”
So mood can affect posture, and posture can affect mood. How do we cultivate a posture of openness and curiosity, and also keep our spine strong and straight?
Buddhist teacher Joan Halifax has advice: strong back, soft front. Having a strong back means cultivating your equanimity and resilience, while a soft front keeps you open to things as they are, without longing or anxiety. She says,
“All too often our so-called strength comes from fear not love; instead of having a strong back, many of us have a defended front shielding a weak spine. In other words, we walk around brittle and defensive, trying to conceal our lack of confidence. If we strengthen our backs, metaphorically speaking, and develop a spine that’s flexible but sturdy, then we can risk having a front that’s soft and open, representing choiceless compassion. The place in your body where these two meet — strong back and soft front — is the brave, tender ground in which to root our caring deeply.
Brene Brown took those works and expanded it to: strong back, soft front, wild heart in her book Braving the Wilderness. She also discusses it in this 20-minute episode of her podcast. Both are highly recommended!
That NIH report above goes on to say that: The foundation of good posture is having a body that can support it. This means having strong abdominal and back muscles, flexibility, and a balanced body over your life. The good news is that we work on all these things (and more!) every day at Pilates in Holland. We believe in movement for wellness and function: we want you to feel healthy and stay active your whole life.
For a quick boost to your posture, try this short 3-minute video to help you avoid physical posture pitfalls by strengthening your upper back, neck, & shoulders.
I hope you stay open, authentic, and vulnerable while having a strong back to maintain boundaries, integrity, and accountability. It’s a balancing act for sure, but the reward is great.
