I’ve always been told it’s a good thing to stand up straight like a soldier. But I find myself much more comfortable in a slight slouch. Does it really matter if my shoulders are pulled back and my chin is pulled in?

Good posture can be an important key to preventing musculoskeletal imbalance and injury. Any extreme motion or position can put pressure on soft tissue structures. As a protective measure, the muscles may contract to keep the body from moving further in one direction. Resulting muscle contracture can lead to tightness and loss of motion.

A slouched posture usually brings the head forward. This puts stress and strain on the ligaments, joints, and soft tissues around them in the spine. Uneven pressure and compression through the spine can result in neck, upper back, or low back problems.

Shoulder protraction is another key feature of poor posture. The shoulders round forward and the scapula (shoulder blade) moves forward away from the spine. Over time, this position will alter the delicate balance of muscles, joints, and ligaments in the shoulder complex. Shoulder pain, stiffness, and impingement may occur. Impingement refers to pain and loss of motion when soft tissues get pinched during shoulder motion.

On the other hand, an over exaggerated military posture can be just as harmful as a slouched position. Chronically shortened muscles can result in problems of their own. An excessive upright posture changes the natural curves of the spine that are needed for normal motion.

The best choice may be to find a neutral position. This is a place where the head isn’t jutting forward like a turtle. And it’s not pulled back in a chin-to-chest position. The shoulders are in line with your ears, hips, and ankles when viewed from the side. And your bottom isn’t tucked completely under or sticking out in a swayback position.

Work toward finding a relaxed, comfortable neutral position. Holding any posture (even a good one) can fatigue the muscles and create problems. Start by finding what is neutral for you. Choose several times each day to check your posture. Assume the neutral position for a couple minutes (or until you forget and go on to do something else).

Being aware of good posture and practicing it is a good, lifelong habit. It will benefit your spine, improve your breathing, and possibly prevent future musculoskeletal problems or injuries.