The next time someone says “sit up straight,” it may be worthwhile to heed the lecture.

Beyond the evident change in physical appearance when proper posture is maintained, there are numerous health benefits of having a properly aligned spine.

According to Dr. Faggiano of Faggiano Chiropractic who has been working in the industry for 13 years, “bad postural changes are starting earlier and earlier.”

When it comes to primary causes of bad posture, Dr. Faggiano turns to everyday habits of students.

“Carrying heavy backpacks seems to be a big problem, especially since they usually only carry them on one side. Another thing is their seating position. At school and while studying, people don’t sit up. They either slouch forward or lean back into their seat.” he said. “The weight and pulling from one side to the other creates muscle imbalances that will actually change the spine.”

Students can better avoid putting pressure on their backs by using their lockers during the day. Senior Alana Shamlou visits her locker two to three times per day to switch out books and reduce the weight of her backpack.

The problems of poor posture, however, transcend to issues with the body’s internal functions.

“Bad posture makes the muscles, ligaments, and joints work a lot harder, which promotes fatigue and wear and tear,” Dr. Faggiano said. “If you’re leaning forward it makes it more difficult for you to take deep breaths. It limits your oxygen intake and digestion.”

Perhaps most detrimental to the body, however, is the pressure that poor posture puts on the skull, which weakens the muscles.

“Every inch your head goes forward puts an extra 10 pounds of pressure on the muscles that support your head,” Dr. Faggiano said. “[Bad posture] can begin to affect the spinal cord and nervous system, which can just impact your whole body.”

Sophomore Michael Zhao has noticed a decline in his posture due to a tendency to lean his head forward.

In order to improve posture, Dr. Faggiano recommends students “[stretch] the chest muscles down to the sternum, and keep their heads up.” This allows the neck muscles to strengthen.

“With poor posture, the head and shoulders round forward. If those two areas are doing well, however, the rest of the spine will follow,” he said.

Sitting ergonomically and looking for furniture that properly supports the back also plays a big role in maintaining the spine’s natural shape.

“There’s an optimal way to sit to make sure that your spine is alinged the best it can be,” Dr. Faggiano said. “You should be letting the back rest support your body. You’ll hear people saying ‘sit up straight’ but it’s actually better so sit slightly back into the seat so your muscles and spine aren’t working so hard constantly.”

He also advises to “look straight ahead as much as possible” and to keep the knees and arms open to “allow better nerve function and blood flow.”

Chairs should have armrests so “your arms can sit at your sides” without stressing or dropping the shoulders, and should also support the forearms so they are at the appropriate height to reach the desk.

High seatbacks that support the spine are a must to avoid unnatural curvatures in the bone and muscle structure.

“You don’t want a chair that drops way back when you sit into it. It should support your back, not drop back,” Dr. Faggiano said.

Height adjustments ensure that legs are at the right height, allowing the feet to stretch out in front of the seat as opposed to straight down.

For those seeking further assistance in easing the pressure of their backs, chairs with lumbar support may provide a solution.

“The ones with lumbar support actually push the curve of your lower back forward. This takes some of the stress of your spine and maintains that curve rather than straining the back.”

While not much furniture for students on campus is ergonomically beneficial, Upper School Division Head Butch Keller urges students to make use of their lockers and the spaces on campus to store their books.

“The locker is there, and we have a break in between classes so the students can use them. There are so many other kids than to carry your books with you all the time,” he said.

When it comes to the benefits of good posture, Dr. Faggiano explains the immediate and long term effects of a normal spine.

“If you see someone walking down the street and their head is up, shoulders back, back straight, they look a lot more confident and you automatically perceive them as more healthy,” Dr. Faggiano said. “[That’s because] they are. The benefits of good posture are that your spine is in a position where your muscles, ligaments, and joints are aligned such that it takes minimal effort to move, and they can function the way they’re supposed to.”

He added that the body experiences an increase in “nerve function and oxygen flow” as well as increased clarity and a reduction in stress.

Maintaining a  properly shaped spine can provide both long term and immediate benefits in your everyday life, health, and comfort.

This piece was originally published in the pages of the Winged Post on Jan. 27, 2014.