There are many health conditions that can occur when an individual has poor posture. Let’s talk about one in particular that is more common today than ever before - Postural Syndrome.
Postural syndrome can be a factor in producing nerve pinching, muscle spasms/cramps as well as joint pain in the neck and low back.
We now understand that slouching our shoulders, rounding our hips and lowering our head all contribute to the worsening of our posture. Later in this article, we’re going to discuss what habits and tips we can adopt to live a healthier, more active lifestyle.
Assess your posture!
Stand with your back against the wall with your ankles touching the baseboard. Are you able to touch your shoulder and head to the wall? Excellent! Now flip your hands and touch them also to the wall. Feeling any pain or discomfort yet? Start raising your hands slowly as if you were lying down in the snow making an angel. How far can you raise your hands without them coming off the wall? If you are unable to raise them above 90 degrees (above the length of your shoulders, you are in need of a more thorough evaluation by your chiropractor.
This now begs the question: how are we able to improve our posture? Especially nowadays where technology in the form of phones and tables are so ubiquitous, it can be so common for kids as young as three to have bad posture. Slouching our shoulders forward and inclining our head in a downward position are some of the most common ways bad posture manifests. This must be avoided. But how?
- Be aware of your posture.
- This will help tremendously in correcting your posture if you simply start focusing your energy and attention on how your body is positioned in space. Ask for the help of a friend to point out when your posture is not optimal.
- Wear comfortable shoes with a low heel.
- High heels and cowboy boots unfortunately do not support the natural arches in our feet, low back and neck. The result, over time, is increased tension and pain in our bodies.
- Lead an active lifestyle.
- Exercises that are aimed to stretch our chest and strengthen our upper/mid back will help keep our shoulders back and our heads upright.
Here are some exercises that you can practice to improve your posture:
- Abdominal exercise:
Sit in a chair with your feet flat on the floor and your hands resting on your thighs. Inhale slowly, start to exhale and begin to contract your belly button in and up as if your stomach is touching your spine. Repeat 7-10 times. - Chin tuck:
Sit in a comfortable position with your legs at 90 degrees and your feet flat on the floor. Gently move your chin backward toward your neck. Hold for 5 seconds. Repeat 10 times. - Shoulder retraction:
Sit or stand comfortably with your hands by your side. Slowly move your shoulder blades back toward your spine and hold for 5 seconds. Relax your arms and repeat 10 times. - Pectoralis stretch:
Stand in front of a doorway and place your arms on either side. Raise your arms to feel a stretch on the front part of your chest. Hold 20-30 seconds. Relax 1 minute, and repeat 3 times.
By strengthening your back/core muscles and stretching your chest muscles, you will start to see improvements in your posture.
Other tips to improve posture include the following:
- The longer you sit in one spot or stand in the same position, the more tired your postural muscles will become, and the worse your posture will be.
- If you stand for long periods of time, prop your leg up on a box or stool making sure to change positions frequently.
- If you sit throughout the day at a desk or in a machine, try standing up and walking around at least every 90 minutes.
- Do not sleep on a soft mattress. Hard mattresses serve our spines best. Try positioning a towel or small pillow that supports your neck. Place a towel or pillow underneath your knees if you sleep face up. If you sleep on your side, position the pillow between your knees for an optimal, neutral sleeping posture.
- Hold your phone and reading materials at eye level.
- Exercise regularly. Start your routine by walking 20 - 30 minutes each day at a brisk pace with your abdominal muscles contracted and your chest held high.
- Wear shoes that are both flat and comfortable.
- If you have concerns about your posture, visit a chiropractor that can help provide you with proper treatment and advice.
References:
Getting it Straight - National Institutes of Health
Posture and Back Health - Harvard Publishing Health of Harvard Medical School
Guide to Good Posture: Medline Plus - National Library of Medicine
*Chiropractors are doctors who have undergone intensive clinical and classroom studies to evaluate posture, gait and biomechanics. The care provided by doctors of chiropractic is crucial to improving proper joint mechanics and postural practices. Spinal adjustments help increase joint mobility, which helps both young and old improve their posture.
