Our posture impacts our health in so many ways; a slight tilt forward of the head could lead to neck pain, tension in the shoulders or even headaches. Walking with our hips too far forward can cause imbalances and lower back pain. So how do you take care of your posture to support your health and wellness? Having regular visits with your chiropractor is a great places to start, but did you know you can also change the way you walk to improve your posture? Read on to learn more.
Are you sitting up straight right now? I know I wasn’t before I wrote that sentence. I’d argue, most of us aren’t much of the time—but we know this. What we don’t often discuss is how our posture looks when we walk—because if you’re standing up straight when you walk, that means you’re good, right?
According to Jana Danielson, a pelvic floor expert and Pilates instructor, walking posture is much more complex than it seems. What’s more, your posture matters for more reasons than how you look; it’s an often overlooked piece of the health puzzle.
To come, how you can hack your walking for better posture and why you should.
How to walk for better posture
Here’s the general idea: “60% of your weight should be on that big, heavy calcaneus bone at the back of your foot,” says Danielson.
The remaining 40% should be distributed across the forefront of your foot, where your toes connect to the rest of your foot. “The toe pads should have very little, if any, weight on them,” she explains.
Placing most of your weight on the front of your foot shifts your body positioning forward, causing you to lean over your feet rather than align with the rest of your body.
For this same reason, so many foot health experts recommend steering clear from those uber-cushioned shoes that place all the support in the back, leaning your foot forward in the shoe.
This forward lean can lead to added tension in your neck, contributing to chronic headaches, TMJ issues, and neck pain, according to Danielson. “It’s no wonder we experience these issues with a forward head posture.”
Put it to the test:
To identify leaning posture, have a friend take a video of you walking six or seven steps on the street. Then, take another video being mindful of your posture and compare the two—this way, you can easily identify where you can make tweaks.
Posture plays a role in your health
When your body is properly aligned, essential processes like breathing can happen more smoothly, as there’s less pressure on the diaphragm. This alignment also allows your pelvic floor to function correctly:
“The pelvic floor is like the downstairs roommate of the diaphragm. Once the diaphragm starts functioning properly through breathwork, the pelvic floor wakes up automatically,” Danielson notes.
The pelvic floor plays a crucial role in many bodily functions. When it’s compromised, it can lead to problems such as incontinence, constipation, difficulty urinating, chronic back pain, and persistent tight hips.
So yes, your posture matters for overall health—and that includes your walking posture. Keep most of your weight on your heel and relieve pressure from the tips of your toes. Ensure your head aligns with your neck, and you’re on the right track.
The takeaway
While your sitting posture is certainly important, we often overlook our walking posture—which is equally essential for optimal well-being. Walking with the majority of the weight on your back heel and less on the front of your foot will help you align your body through a bottom-up approach. This pays off in many ways, especially to support your pelvic floor.
Your Evolve chiropractor can help to assess your posture and walking gate. They can even fit you with custom orthotics if necessary to reach your treatment goals. To book an appointment with one of our chiropractors email us at info@evolvevancouver.ca or book with Dr. Neeta Basra online.
Please note that any advice in this article doesn’t replace personalized medical advice from a professional.