Advanced BioStructural Correction™ (ABC™) is a therapeutic approach to addressing postural issues and spinal misalignments. Developed by Dr. Jesse Jutkowitz, ABC™ is based on the principle that structural problems in the body, specifically related to bones that have lost leverage can accumulate over time, undermining overall health and wellbeing. The unique aspect of ABC™ is that it prioritizes spinal corrections that the body can’t fix on its own and integrates postural habits to maintain these corrections. A critical part of the ABC™ philosophy is teaching people how to sit, sleep, and stand correctly, which has a profound impact on spinal health and overall well-being.
The Impact of Poor Posture
Before diving into the specific principles of sitting, sleeping, and standing, it is important to understand the underlying theory of ABC™. The approach is built on the belief that poor posture is not simply a result of bad habits but rather of structural misalignments that the body cannot fix on its own. That is to say, our bodies should hold us up. We shouldn’t have to hold our bodies up. These misalignments, especially those affecting the spine, cause the muscles and connective tissues to work overtime to maintain balance, leading to chronic pain, fatigue, and dysfunction.
The spine is central to human posture and movement, and any misalignment in the spine creates compensations throughout the entire body. ABC™ adjustments help the body develop better structural integrity. However, without addressing how a person uses their body throughout the day, especially when sitting, sleeping, and standing, the benefits of these corrections can be short-lived.
Principles of Sitting
Sitting is something most people do for hours each day, whether working at a desk, driving, or relaxing at home. However, sitting improperly can exacerbate spinal misalignments and increase tension in the body. In ABC™, there are clear principles regarding how one should sit to minimize strain on the spine and maintain the benefits of postural correction.
- Sit Upright, Not Slouched
The most critical aspect of sitting in ABC™ is avoiding slouching. When individuals slump forward or round their back, they place excessive pressure on the spine and force muscles to overcompensate, leading to tightness and discomfort. According to ABC™, it is essential to sit upright, keeping the pelvis in a neutral position. This helps distribute the weight evenly across the spine and reduces the likelihood of further structural imbalances. - Use Proper Support
A key tenet of ABC™is that your body should hold you up and so ABC practitioners often recommend using external support, such as a chair that allows the knees to be lower than the hips as this allows the pelvis to rock slightly forward into a neutral position and the spine to be stacked vertically. Because most chairs have a seat that slopes backwards, a wedge or a folded-up hand towel can be positioned under the sit bones of the bum to compensate and help your chair work better for you. This helps maintain the natural curve of the spine and prevents excessive forward flexion. It also relieves some of the tension that would otherwise build up in the nerves and muscles of the back and neck. Many chairs will attempt to counteract a posterior sloped seat, and the flattening of the normal lumbar arch that occurs as a result, by adding a lumbar arch support to the backrest. This is flawed thinking as it tries to correct a problem in the lumbar spine caused by improper pelvic position and can cause the bones of the spine to lose even more leverage by pushing the body further forward. - Avoid Prolonged Sitting
Even with proper posture, sitting for extended periods is detrimental to health. Studies show that more than 4 hrs of sitting per day causes damage to our overall health that can’t be reversed by exercise. ABC™ emphasizes the importance of standing up and moving frequently throughout the day to avoid compressing the spine. Movement is crucial to maintaining fluid circulation in the joints and around the brain and spinal cord, preventing stiffness and brain fog. ABC™ recommends individuals take breaks every 30-45 minutes to stand and stretch, allowing their bodies to reset and avoid the negative consequences of prolonged sitting. An even better alternative would be to use a standing desk as much as possible. A coffee table placed on top of your normal desk to elevate your laptop and allow you to stand during those endless Zoom meetings is a simple and cost-effective way to break up the time spent sitting during the day.
Principles of Sleeping
Sleeping posture is often overlooked when discussing spinal health, but it is critical in ABC™ because the body spends many hours in a static position during sleep. How you sleep can either support the spine’s natural alignment or contribute to further misalignments. This can be the difference between recovery from the day’s activities and the accumulation of further stress in the body.
- Sleep on Your Back or Side
ABC™ practitioners generally advise against sleeping on your stomach, as it forces the neck to rotate in an unnatural position and places undue stress on the spine and spinal cord. Instead, sleeping on your back is considered the most beneficial position, as it allows the spine to rest in a neutral alignment. A small pillow under the knees can help maintain the lumbar curve, while a supportive pillow under the head keeps the neck in a comfortable position.
For side sleepers, it’s important to keep the spine aligned by placing the head on a pillow that keeps the neck in the position of most ease and least tension down the spine. - Mattress and Pillow Choice
The right mattress and pillow are essential to supporting the spine during sleep. ABC™ principles suggest using a firm mattress that provides adequate support without allowing the body to sink too deeply, which can cause misalignments.
When we sleep, our posture starts at the head and so pillows play a pivotal role in sleep posture. Your pillow should be height adjustable and resistant to deformation through the night. Hand towels work really well here as they can be folded to regulate the height of your pillow as needed, depending on the shape of your spine and the firmness of your mattress. This helps you to be adaptable, allowing you to be comfortable in any bed. Even the lumpy mattress in your in-laws’ spare bedroom. Important to note here is that for side sleepers we’re not looking for the head in the midline. We are trying to find the position of most ease and comfort. That may be with your head tilted to one side. That’s ok. For back sleepers, the pillow should be high enough to prevent the head from dropping back into extension but not so high that it pushes the head forward into flexion.
Principles of Standing
Standing is another fundamental posture that has a significant impact on spinal health. Many people unknowingly adopt poor standing positions, such as shifting their weight onto one leg, which contributes to muscle imbalances and spinal misalignments.
- Maintain Balanced Weight Distribution
One of the most important principles in ABC™ for standing is maintaining even weight distribution between both feet. Shifting weight onto one leg creates asymmetry in the pelvis and spine, leading to muscle imbalances and potential joint dysfunction. By standing with feet shoulder-width apart and keeping weight evenly distributed, individuals can maintain a more balanced posture. - Shoes
We can’t talk about standing without discussing shoes. Most shoes are far too narrow and far too cushioned to allow for proper foot function, let alone to provide a stable base from which to interact with gravity in an upright position. Minimalistic or even barefoot-style shoes are a good option here when shoes are required. However, there is no replacement for time spent barefoot for the health of our feet and body as a whole. Many shoes can be improved by removing insoles and adding a thin but firm wedge under the heel to counteract heel drop in a shoe with very soft soles.
Advanced BioStructural Correction™ (ABC™) offers a comprehensive approach to spinal health by addressing not just misalignments but also the everyday postures that contribute to long-term issues. By focusing on correct sitting, sleeping, and standing habits, individuals can maintain the structural corrections achieved through ABC™ and prevent future misalignments. Proper posture, regular movement, and conscious use of supportive tools like seat wedges, pillows, and shoes are essential components of spinal care. Ultimately, ABC™ empowers individuals to take control of their spinal health, reducing pain and improving overall well-being.