The Perils of Poor Posture: Causes, Symptoms, and Treatment
- Vitality Fitness and Rehab
- Sep 19, 2023
- 4 min read
In today's modern world, poor posture has become a widespread issue affecting people of all ages. Whether it's slouching over a desk, hunching over smartphones, or sitting improperly for long periods, poor posture can have detrimental effects on our physical health and overall wellbeing. This blog aims to shed light on the causes, symptoms, and treatment options for poor posture, providing valuable insights to help individuals understand and address this common problem.
Some examples of sub-optimal posture include:
1. Kyphosis: This condition refers to an excessive curve of the thoracic region (upper back), which results in a hunched appearance.
2. Lordosis: This condition involves an excessive curve of the lower back.
3. Sway back: Commonly observed in pregnant women, this posture occurs when the pelvis is pushed forward, causing the back to lean back as a compensatory mechanism.
4. Flat back: This refers to the loss of normal spinal curves.
There are other forms of spinal curves such as scoliosis however we will be discussing those in more detail in a future blog.
Causes and Symptoms of Poor Posture
Causes of Poor Posture:
Poor posture can be attributed to various factors, which include the following:
Sedentary Lifestyle: Extended periods of sitting, whether it's at a desk job or during leisure activities, can result in weakened core muscles that are responsible for maintaining proper posture.
Incorrect Ergonomics: Inadequate support from furniture, such as poorly designed chairs or improperly positioned computer screens, can gradually contribute to poor posture.
Muscle Imbalances: Weak or tight muscles, particularly in the back, abdomen, and hips, can disrupt the body's natural alignment and lead to poor posture.
Psychological Factors: Stress, anxiety, and low self-esteem can physically manifest as rounded shoulders, a slumped posture, or a forward head position.
Sarcopenia: This refers to the loss of muscle strength, mass, and function as we age, which can lead to an inability to maintain an upright posture.
Symptoms of Poor Posture:
Identifying the symptoms associated with poor posture is crucial for recognizing and addressing the issue early on. Some common symptoms include:
Back and Neck Pain: Frequent discomfort in the upper back, lower back, or neck region can indicate the strain caused by poor posture.
Headaches: Tension headaches, resulting from muscle tension and restricted blood flow, are common among individuals with poor posture.
Fatigue and Muscle Weakness: Maintaining an incorrect posture for prolonged periods puts excessive strain on certain muscle groups, leading to muscle fatigue and weakness.
Limited Range of Motion: Poor posture can restrict the flexibility and mobility of joints, making it challenging to perform daily activities with ease.
Management and Treatment Options
Thankfully, poor posture can in some cases be corrected through various methods. Here are some effective treatments:
Ergonomic adjustments: Make ergonomic changes to your work and living environment, such as using an ergonomic chair, adjusting the desk height, and positioning computer screens at eye level.
Posture Exercises: Strengthening exercises that target core muscles, including the back, abdomen, and hips, can help improve posture. Activities such as yoga, pilates, and weight training can be beneficial. It is always recommended to seek a professional assessment for your specific posture, as there could be various reasons for poor posture. However, some of our favorite exercises to maintain a healthy posture include the prone cobra, wall slides, plank, banded glute bridge, deadlift, and many more.
Stretching and Flexibility Exercises: Incorporate stretching exercises into your routine to improve flexibility and relieve muscle tightness. Focus on areas such as the chest, shoulders, and hip flexors. The chest muscles can often become tight due to desk work and rolling the shoulders forward (internal rotation), and the front of the hips can become tight due to extended periods of sitting. Again, you should seek a professional assessment, but some of our favorite stretches to help maintain a healthy posture include the sofa stretch, pigeon stretch, T-spine rotation, thoracic extensions with a foam roller, and the standard wall pec stretch.
Mindful Posture Awareness: Cultivate an awareness of your posture throughout the day. Regularly assess your alignment, making sure your shoulders are pulled back, your head is held erect, and your spine is properly aligned. While we do not endorse posture alignment harnesses that may be promoted on social media as a quick fix, we do believe they can serve as effective reminder tools. By feeling yourself leaning forward into the harness, it acts as a powerful cue to readjust your posture. Nevertheless, it is always advisable to consult with your doctor.
Regular Breaks and Movement: To avoid prolonged sitting, it's important to take regular breaks and engage in light physical activity. Stand up, stretch, and walk around to relieve stress on your muscles and joints. Most smartwatches provide a helpful notification encouraging you to get up and move for a minute after a certain period of continuous sitting, which is great! Another effective method is to create a short 30-60 second stretching or mobility routine that you can easily perform multiple times throughout the day. This can contribute to your overall well-being and potentially relieve symptoms of stiffness.
Professional Assistance: We cannot stress enough the importance of consulting with a physical therapist, chiropractor, or other healthcare professionals who specialize in posture-related issues. They can offer personalized guidance, exercises, and treatments tailored to your specific needs. We recommend seeking their assistance regardless of your current posture condition. Whether your posture is poor and you want to improve it or your posture is excellent and you want to maintain it due to a sedentary job or lifestyle (such as spending long hours sitting behind a desk from 9-5), professionals can provide all the help you need.
Summary
Poor posture is a pervasive problem in today's sedentary lifestyle but is not an irreversible condition. By understanding the causes, recognizing the symptoms, and implementing appropriate treatment strategies, individuals can make significant improvements in their posture and overall well-being. Don't let poor posture hold you back; take the necessary steps to address it and enjoy the benefits of a strong, balanced, and healthy posture.
Live, move and feel better, for longer.
You are able to find videos on posture and some exercises for maintaining a healthy posture on our social media channel here: Facebook , Instagram
If you have any further questions, please email us at enquiries@vitalityrehabfit.co.uk. Alternatively, our team will be posting a blog each week discussing various conditions and the aging process which you can get emailed to you weekly by going to our website here and entering your email.
