Put A Stop To Poor Posture

Poor posture is one of the leading causes of chronic pain, but it’s also one of the easiest problems to fix. Many people suffer from bad posture but do not know what changes they can make to solve the problem.

It’s not your fault that you don’t have perfect posture. In fact, most people don’t. However, that doesn’t mean you have to put up with the pain and discomfort that comes with poor posture.

Archer St Physiotherapy Centre is here to help. We are experts in the assessment and treatment of postural dysfunction and use a variety of techniques, including manual therapy, exercise prescription, and health education, to help you regain good posture and improve your quality of life.

Discover the Intricacies of Posture

CURVATURES OF THE SPINE
Your spine is not straight in the typical sense. When viewed from the side, there are several normal physiologic curves that you can observe. These allow your vertebral column to support the weight of your head, trunk, and arms. Each curve is named after the direction of the curve and the spinal segment to which it is related. During daily activities, such as walking or more intense activities such as running and jumping, the curves, as well as the intervertebral disks, absorb and distribute stresses.

Thoracic and Sacral Kyphosis: During birth, your spine is positioned in a primary kyphotic curve. The convex portion of the curve faces backward. This gives babies their typical C-shaped spine that you can observe in the fetal position.
Cervical and Lumbar Lordosis: Lordosis is a secondary curve that presents in the cervical and lumbar segments of the spine. These curves develop over time as one starts to sit and later stand. The cervical lordosis forms as a baby begins to raise its head. The muscles around the neck area start to pull on the spine and skull to allow movement. This lordosis aids in balancing the head in an upright position. The lumbar lordosis takes shape as the trunk and back muscles start to develop. It allows us to sit upright and later walk.

Postural Muscles

Core stability muscles, or postural muscles, are the deep muscles in your abdomen, pelvis, and back. They act as a corset or scaffolding holding you together rather than moving your trunk. It is important to have good postural muscles to help maintain a good posture.

Transversus abdominis, pelvic floor, diaphragm, and multifidus are the four main abdominal muscles that make up these postural muscles. The transversus abdominis attaches the ribs and hips to the spine, creating a cylindrical support system. In addition to supporting the abdominal organs, the pelvic floor also provides stability to the hips. A multifidus is a muscle that runs along the length of each vertebral column, providing support for it.

Causes

Causes of Poor Posture

People with poor posture are perceived as having low self-esteem and low confidence. Among other things, the conditions can cause back and neck pain. The following are common causes of poor posture:

Pain or past injuries

Poor nutrition

Genetics

Extra weight

Bad Habits

Common Symptoms Of Poor Posture

In addition to looking bad, poor posture, such as slouching or slumping your shoulders, can also adversely affect your health. If not corrected, poor posture may lead to:

Back and Neck Pain
Shoulder Pain
Poor Circulation
Impaired Lung Function
Poor Digestion
Constricted Nerves
Misaligned Spine
Pathologic Curvature of the Spine
Headaches
Jaw Pain

Treatments

Physiotherapy Treatments For Your Poor Posture

01.

Sports Taping

Restrict faulty motions to protect joint and muscle structures.

02.

Ultrasound Treatment

With the deep heating delivered with this treatment, there is relaxation of soft tissue, like muscle, ligaments, and tendons.

03.

Dry Needling

This treatment addresses trigger points that have developed in the muscles.

04.

Real-time Ultrasound Scanning

Improve muscle training and exercise with proper core activation.

05.

Hands-on Therapy

Correct joint alignment to improve movement patterns.

06.

Myofascial Release

Reduce pain by relieving structures compressed by tight muscles.

Frequently Asked Questions

FAQ's about Poor Posture

What are the elements of good posture?

Alignment

From the very top of your head on the side down to between your feet, imagine two straight lines parallel to each other. The muscles should be loose and in a neutral position so that the head, shoulders, hips, knees, and ankles line up. A good posture will leave no undue tension in the muscles or joints.

Feet

Your bodyweight should be evenly distributed between your feet and between your forefoot and heel on each foot. Your feet should be hip-width apart so that your legs form two vertical columns, and your feet should face forward, parallel to each other.

Legs

Legs should be straight from ankle to hip but not locked at the knee. Keep your knees relaxed to avoid hyperextension. This occurs when there is a backward bend at the knee joint. Standing with feet pointed straight ahead, the knees and feet should also be at the same distance apart.

Pelvis/Bottom

Whether it be standing, sitting, or riding a horse, your pelvis should be in a neutral position. Try to visualise your pelvis or hip bone as a bucket filled with water. As long as it is held parallel to the ground (in a neutral position), no water will drop, but if it is tilted forward or anteriorly (with your lower back arched and your belly sticking out), water will drop in front of you. Water will drop in the back if it is tilted backward or posteriorly (with your lower back flat and belly in).

Lower Back and Abdomen

With good posture, neither your bottom nor your belly should stick out.

Chest

Standing with your chest raised, take a deep breath and lift your ribs away from your ribs. Take a few deep breaths here, then relax, but keep that feeling that you are being pulled by a string at the top of your head.

Shoulders

It is important to keep your shoulders low, away from your ears and your back. It is not necessary to squeeze the shoulder blades together just to maintain a flat upper back. The palms of your hands should be facing each other when your arms are left hanging at your sides, not in front of you.

Head/Neck

As you look at yourself from the side, your ears should be above the middle point of your shoulders, your jaw should be relaxed and parallel to the ground, and your neck should be slightly curved. If you are standing with your back against a wall, your head, your upper back, and your bottom should touch the wall.

How can I stop slouching?

With a little mindfulness and practice, slouching throughout the day can easily be changed. Get straightened up with these tips that will keep you feeling your best all day long.

Align your ears with your shoulders.
Make sure your ears are aligned with your shoulders by pulling your head back. If you find yourself leaning to the left or right, you’re not maintaining proper posture.
Try replacing your chair with an exercise ball.
It might seem more comfortable to sit in your office chair, but sitting on an exercise ball forces you to practice good posture. Using an exercise ball makes it more difficult for you to slouch while also stimulating your muscles all over your body. Spend some time each day on an exercise ball, and you may even burn some extra calories.
Uncross your legs.
Crossing our legs while sitting is a common occurrence, especially among women. Even though it may seem like a natural, comfortable position, it is actually very bad for your posture and circulation. Keep your feet flat on the floor for proper posture. You can try propping up your feet on a stack of books or a cardboard box. It may help you break this bad habit.
Stand more.
A standing desk can help you improve your posture. You can get up and stand when you can’t resist the urge to slouch in your seat! Stand to boost circulation and stay active.
Stretch regularly.
Make light stretching a part of your daily routine. Stretches do not need to be intense (since that could lead to injury), but just enough to get the blood flowing.
Move more.
Take walking breaks throughout the day to stretch and put your muscles to work. Every hour of the workday, you should get up and move around. Utilise the stairs as much as possible to work even more muscles. Exercise will give you an instant energy boost that will help you maintain the correct posture

What are the common posture problems?

Poor posture can result in many types of physical problems, such as back pain, temporomandibular joint pain, lack of balance, and foot pronation, (fallen foot arches). Let’s look at some specific effects for each type of misalignment.

Forward Head Posture
From neck pain, stiffness, and headache to an increased mortality rate associated with elderly men and women, orward head posture has many problematic outcomes. It is characterised by the jutting forward of one’s head, similar to how some people hold their heads while sitting at the computer.

In addition to tightening your muscles and their supporting ligaments and tendons in the front of your neck, it also lengthens your muscles at the back of your neck. Occasionally, it may even impair respiratory function by reducing middle spine mobility.

Your spine is more likely to be strained as you lean your head forward. In a neutral posture, your head weighs from 10 to 12 pounds. A 15-degree forward posture increases the force on your spine by 27 pounds. At 45 degrees forward, the weight increases to 49 pounds, and at 60 degrees forward, it increases to 60 pounds.

Kyphotic Posture
A kyphotic posture is an extreme form of forward head posture. This misalignment can cause a great deal of pain and dysfunction based on how much you’re hunched over. There is a rounding of the shoulders and an increase in thoracic kyphosis.

Hunching over makes it difficult to walk, and you have an increased risk of injury. The posture can affect mobility among the elderly. As you age, your kyphosis angle typically increases.

Swayback Posture
A swayback position of the spine can cause back pain and make it difficult for you to move. It can be described as the jutting forward of the hips while the normal lumbar lordosis is lost.

If you sway back, you are more likely to suffer back and hip injuries as well as other musculoskeletal injuries such as disc degeneration. The pain may be found in the neck and lower back.

Flatback Posture
When you have the flatback syndrome, it may be difficult for you to stand up without experiencing pain in your thighs and pelvis. Back and neck pain are also common symptoms.

With flatback posture, the lumbar lordosis is lost when sitting or standing upright.

The tightening of the abdominal muscles causes a malalignment of the spine. Standing for long periods of time can cause pain and fatigue. It may also be difficult to walk, giving you leg pain and a sense of weakness.

How do you make your workplace more ergonomic?

Maintain a neutral posture
In neutral posture, the spine is in a position of complete straightness from head to toe. By slouching, hunching, or injuring the spine, you can cause compression, nerve pinching, and muscle tension.

It is possible to maintain a mostly neutral posture even if you sit at a desk all day. Consider these tips for improving your posture:

Position your computer monitor at eye level, so your head doesn’t tilt
Ensure your shoulders are not rounded by keeping your back flat against the chair.
Make sure your feet are flat on the ground, and your ankles aren’t crossed
You can prevent slouching by using a lumbar support tool
Have regular stand up breaks

With the right ergonomic products and healthy habits, work ergonomics can be built around the neutral posture concept. In order to reduce your risk of injury and chronic pain, you should maintain a neutral posture at work as often as possible.

Keep a note of any back or neck pain
Being aware of your daily wellbeing is key to preventing spine problems. Symptoms such as stiffness, soreness, and aching in the back, shoulders, and neck should also be monitored. If you write down your symptoms on a regular basis, you’ll be able to determine habits and routines that might be contributing to your pain.

Get yourself moving
Among the key reasons why desk work is associated with back pain and chronic disease is that it limits the amount of movement required for good health.

Staying immobile for long periods of time poses great health risks. Research shows that taking regular movement breaks every 30 minutes can greatly reduce these risks. There is evidence that desk workers who have higher incidences of low back pain can counteract symptoms by taking regular breaks from sitting.

Make sure to schedule breaks throughout the day and practice good posture exercises throughout the day to reduce health risks associated with sedentary work. In order to counteract slouching, you should stretch overhead and open up your chest and back. You can also boost your energy by getting up and walking around the room.

Design an ergonomic workstation
In order to achieve total body wellness both at work and at home, you need to set up an ergonomic workstation. By making use of the above tips and support products, you can ensure that your adjustable workstation is suited to your needs.

Ergonomic workstations incorporate factors such as:

Allowing users to move freely
Provide access to the items that are most frequently used
Ensuring adequate leg and foot space
Avoid hunching over.

Make sure your ergonomic workstation fits your body type. It is possible to create the perfect ergonomic workstation that keeps you in a neutral position throughout the day with so many ergonomic products for the workplace.