One thing most grandmothers have in common is their uncanny ability to tell you to correct your posture, even when you are in another room. Posture used to be considered a significant indicator of proper manners. However, having good posture isn’t just a matter of etiquette. It can boost confidence, help you breathe easier, and prevent a host of painful bone, joint, and muscle conditions.
The Basics of Posture
Posture refers to the way your body is aligned and positioned. There is dynamic posture, which is how you hold your body during movement, and static posture, which is how you carry yourself when still. To better understand how posture affects your health, you must first understand dynamic and static postures and the five basic types of posture that impact individuals today.
Healthy Posture
It helps to start by understanding what a healthy posture means. A healthy standing neutral posture should involve a level head, shoulders, and back, and a relaxed position. Feet should be about shoulder-width apart with weight evenly distributed. The ears should align with the shoulders, hips, pelvis, and ankles, focusing on a straight spine. Healthy posture also means that knees should be soft, slightly bent, not “locked,” and the core muscles should be engaged somewhat, working to help maintain the posture.
A healthy sitting posture should mean that the feet are flat on the floor, the back is straight, and the shoulders are relaxed with elbows resting at a 90-degree angle. The natural lumbar curve of the back should be supported, and there should be no other curvature or slumping of the spine.
Unhealthy Posture
The other types of posture are examples of poor posture positions. These positions include:
- Kyphotic Posture – Commonly referred to as a “hunchback” position, kyphotic posture involves the excessive rounding of the upper back. This posture compresses the chest and often includes a forward head position, which can make it more challenging to breathe effectively. This poor posture is typical in individuals who constantly hunch over devices, office workers, taller individuals, and those with heavy breast tissue. Degenerative conditions can also cause a hunched-over posture.
- Lordosis – Another problematic posture is an exaggerated inward curve of the lower back, also called a swayback. The pelvis can tilt forward in this position, and the stomach and buttocks may protrude. Lordosis can strain the lower back muscles and reduce a person’s balance. This poor posture is common among pregnant women and truck drivers and may be exaggerated or worsened by wearing high-heeled shoes, sleeping on the stomach, or obesity. Lordosis can cause lower back pain.
- Flat Back Posture – In a flat back posture, the spine has little to no natural lumbar curve. Individuals typically lean forward and may have challenges standing upright or standing for long periods. Compression fractures and degenerating discs can cause flat backs.
- Forward Head – Sometimes called “tech neck,” forward head posture results in the head jutting forward of the shoulders, leading to neck pain, stiffness, and headaches. It is called “tech neck” because it is often associated with poor desk ergonomics, excessive time spent at a computer or electronic device, or carrying a heavy backpack. Sometimes, sleeping with the head too elevated can also result in a forward head.
Nearly all poor posture positions are associated with neck or back pain. Bad posture can also lead to problems with balance, coordination, and overall mobility in some individuals.
How to Correct Poor Posture
Correcting poor posture starts with determining which position an individual is suffering from and the potential causes of that position. While you can assess your posture by standing sideways in a mirror and evaluating whether your ear, shoulders, hips, knees, and ankles line up, a medical professional can better assess your posture issues and identify what position you are inclined to. It also helps to determine what activities a person is engaging in that may be causing poor posture and discomfort. An office worker with a poorly designed workspace may suffer from forward head or kyphotic posture, while pregnancy may be the cause of lordosis.
Other ways you can begin to correct poor posture positions include:
- Strengthening specific muscle groups – Many poor postures result from a weak core or muscle imbalances. Strength training focusing on the core muscles, upper back, glutes, and hamstrings can help stabilize and support the body and correct poor posture.
- Stretch – Strength training plays a key role, but stretching is the other half of the equation. Tight muscles can pull areas of the body out of alignment and lead to bad posture. Depending on the posture, individuals should focus on stretching the hip flexors, neck muscles, chest, and shoulders. Physical therapy can be an excellent way to learn strength training and stretching techniques.
- Be more posture aware – Simply being more aware of your posture and body positioning can help a person correct their posture when necessary. Schedule posture checks throughout the day to bring attention to the body’s position and whether everything is aligned.
- Improve your environment – Give your office or workspace an ergonomic makeover. Ensure the computer monitor is at eye level, invest in a chair with lumbar support, and switch out a traditional keyboard and mouse for more ergonomic options. Take breaks to walk or stretch to prevent sitting or hunching over for long periods.
- Limit screen time – Avoid the pain and stiffness of tech neck by limiting screen time. Hold phones or tablets at eye level and take mini-breaks to stretch and reset your posture when using technology.
- Get professional medical help – Professional assistance can help you change your posture and alleviate pain, inflammation, and discomfort. Physical therapy can address posture issues with personalized corrective exercises and stretching plans. Therapies like acupuncture can also help address chronic back and neck pain. If poor posture is causing musculoskeletal issues, other treatments like platelet-rich plasma therapy or prolotherapy may be beneficial to help boost the body’s natural healing abilities. Flat back posture caused by degenerative discs may also benefit from corticosteroid injections in conjunction with other treatments.
Long Island Spine Rehabilitation Medicine Can Help
At Long Island Spine Rehabilitation Medicine, our experienced physicians and medical staff can evaluate your posture and offer treatment options that address the root cause of your poor posture and the pain and other symptoms associated with your body positioning. We take a whole-person approach, treating the condition, managing the pain, and helping you live a healthy and active life.
Contact our office today and schedule an appointment.