Having correct back posture is not as hard as you think. A few simple tricks will have your ideal posture back in no time.

What are some common postural issues that we see?

Most people exhibit a combination of a few common posture problems, including:

1. Forward head carriage: This occurs when your head is positioned too far forward relative to your upper torso, causing the muscles in your cervical region to work harder to keep your head upright and the joints in your cervical spine to become mechanically stressed due to the unnatural curve in your cervical spine. This can lead to neck and shoulder pain as well as headaches.
2. Rounded shoulders: Rounded shoulders occur when your shoulders slump forward, causing your upper back to round and your chest to cave in. This can lead to poor mobility and pain in your neck and shoulders, jaw pain, ineffective breathing and poor digestion.
3. Hunched back: A hunched back and a caved chest is characterized by an excessive curvature in the upper back or thoracic region, often due to slouching or spending long periods of time in a seated position hunched over a laptop or scrolling on your phone and tablet. This can lead to upper back pain as well as ineffective breathing.
4. Anterior pelvic tilt: This occurs when your hips or your pelvis tilts forward, causing an exaggerated curvature in your lower back, due to a combination of tight hip flexors and weak core muscles. This can lead to non specific chronic low back and hip pain. This is normally observed in standing posture.
5. Posterior pelvic tilt: This occurs when your hips or your pelvis tilts backwards, causing a reduced curvature in your lower back. This posture is often characterised as a sway back and is due to a combination of tightness in the back of your thighs or hamstrings and weak core muscles. This can lead to non specific chronic low back pain. This is normally observed in standing posture.
6. Flat feet: This occurs due to weakness in the muscles that support the arch of your foot. It is often associated with medial pressure on the knees and internal rotation of the hips resulting in knee and hip pain. When this is more pronounced on one foot than the other, the resulting uneven weight distribution can also lead to low back pain. It is most noticeable when standing.

Now that we are aware of some characteristics of faulty posture, let us take a look at the things we do that create these problems to begin with.

What are some common unhealthy postural habits that we have?

Our postural habits when it comes to carrying out our everyday activities often has a larger effect on our overall posture. For instance, if you are spending many hours in a day hunched over as you are working, it is unlikely that your shoulders will not be slumped forward as you leave the office. Let us take a look at some other unhealthy postural habits that you may have, that are very common:

1. Poor ergonomics: If you work in an office space, improperly designed workspaces, chairs, and equipment can often cause the body to strain in order to complete the task at hand. For instance, if you have to constantly shrug your shoulders to use your keyboard or your mouse, your table is too high or your chair is too low.
2. Poor sitting habits: People who sit with their legs crossed or folded up for many hours at a time might find that their lower back and hips often become stiff and tight due to uneven weight distribution and added stress on the joints while sitting.

1. Inactivity: If you find yourself having to sit or stand for long periods of time without moving, you are at risk of developing joint stiffness and muscle tightness, on top of getting accustomed to poor posture.
2. Poor sleeping habits: Sleeping in awkward positions with improper mattress or pillows can lead to muscle tightness and poor posture.
3. Excessive use of high heels: Excessive use of high heels paired with prolonged standing can place a lot of stress on the feet, ankles, knees, hips, and low back and cause other postural issues.
4. Sedentary lifestyle and lack of exercise: Some of our muscles are designed for joint stability. Untrained muscles are often too weak to perform their task adequately and result in poor joint stability and inability to hold an optimal posture for more than a few seconds at a time.

What are some consequences of poor posture?

Poor posture can have several consequences on the body. Some of the most common consequences of poor posture include:

1. Pain: Increased mechanical load on your joints due to poor posture along with increased tightness in overworking muscle groups can often result in musculoskeletal pain.
2. Risk of injury: Having suboptimal posture while performing activities such as lifting may often lead to injuries such as low back injury from disc bulging or herniation.
3. Restricted mobility: Having poor joint alignment and centration and increased muscle tightness due to poor posture means that your range of movement will be limited.
4. Poor health: Ineffective breathing due to postural faults and reduced mobility of the chest and ribs may contribute to poor health.

 

What are some examples of symptoms that an individual with faulty posture might present with?

Symptoms might vary depending on the postural faults that you have. Some common symptoms of an individual with postural faults include:

1. Back pain: Often felt in the upper back and the lower back is common due to changes in curvature within the thoracic and lumbar spine and subsequent muscle tightness as a result of postural issues.
2. Neck pain: Often due to increased mechanical load on the cervical spine as a result of postural issues and subsequent changes in the curvature of the spine and muscle tightness and is often associated with headaches.
3. Shoulder pain: Reduced mobility in the shoulders is common due to poor alignment and centration of the joint as well as muscle tightness as a result of postural issues and may develop into chronic pain and injuries if left unmanaged.
4. Knee and hip pain: Reduced mobility and pain in the knees and hips are common due to altered biomechanics of the lower back as a result of postural issues.

Can postural faults be corrected?

Yes, the consequences of poor posture can be corrected with manual therapy and postural faults can be addressed and corrected with exercise. It can however prove to be challenging as it is necessary to correct unhealthy postural habits to improve your posture effectively. It is also important to stick to the stretching and strengthening exercise routine you are provided with that is designed to build stronger bones and muscles and improve your joint mobility and health so that you can maintain good posture for an extended length of time.

What are some ways to address unhealthy postural habits?

It takes consistency and exercise to improve your posture. Here are some things you can do to start breaking unhealthy postural habits:

1. Be mindful of your posture: Make sure you are paying attention to the way you sit, stand, and walk. Try to maintain a straight and tall spine.
2. Strengthen your core : Your abdominal and gluteal muscles are crucial in maintaining a neutral spine. By strengthening them, you can support your spine and keep it stable.
3. Fixing your desk setup: Ensuring that your desk, chair, and other furniture are ergonomically designed. When sitting, you should have your body upright, hips, knees and elbows at a right angle, with your feet flat on the floor.
4. Wear supportive shoes: Wearing shoes with good support can help you avoid unnecessary strain on your ankles and knees.
5. Keep moving and stretch often: Avoid sitting or standing for more than 30 minutes at a time to prevent onset of muscle tightness. Make sure to stretch tight muscles when you get the opportunity to move.

What are some characteristics of correct posture?

Correct posture refers the optimal position and alignment of the body which allows maintenance of a neutral spine while avoiding unnecessary strain. If you are trying to improve your posture and prevent pain due to postural issues, here are some things you can do to improve your posture:

1. Keep your chin tucked, and your head positioned over your upper torso. In this position, your ears should be in line with the centre of your upper torso if viewed from the side.
2. Sit or stand up straight and tall. Keep your shoulders un-shrugged and your shoulder blades flat against your upper back. In this position, with your arms relaxed, your elbows should be positioned close to your body (as opposed to flaring outwards) and the palm of your hands should be facing inwards rather than backwards away from the body.
3. Avoid tilting your pelvis excessively forwards or backwards. In the neutral position, the point at the front and at the back of your pelvic bones are equidistant to the floor.
4. Pay attention to your foot arches and avoid collapsing inwards at the ankle and the knee. The bony point on the inside and outside of the ankle should be level.

What else can I do to address back and neck pain due to postural faults?

Poor posture can cause unnecessary strain on your ligaments, bones, muscles, and spinal vertebrae, leading to stiffness, soreness, and pain. Manual therapy and stretching routines can help to create better alignment of spinal vertebrae by addressing muscle tightness and stretching stiff joints to reduce the pressure on these structures and alleviate back and neck discomfort.

Exercise can help to increase the strength in your bones and muscles and improve your joint mobility and health, while helping you keep at a healthy weight. Some examples of excellent exercises to consider include tai chi, yoga, floor stretching exercises, and pilates, all of which will improve your health and are commonly recommended by public health officials.

The important role of the gluteal and abdominal muscles when it comes to maintaining good posture

Your core muscles play a crucial role in providing support for your spine and maintaining its natural curves. When these are weak, your spine is not supported properly, and this can lead to poor posture.

Additionally, having strong core muscles can improve your balance and stability, which can help prevent falls and injuries while also alleviating back pain and improve overall mobility and flexibility.

To strengthen your core muscles, consider adding exercises such as planks, crunches, and bridges to your fitness routine. It is important to work with a qualified fitness professional to ensure that you are using the proper form and technique during these exercises to prevent injury and achieve the best results.

What is the correct lifting posture?

Proper lifting posture is essential for preventing back injuries. Here are some tips to help

1. Position yourself close to the object: This helps to reduce the strain on your back and allows you to lift with your legs instead of your back.
2. Bend your knees and hips: Squat down to pick up the object, keeping your back straight and your feet shoulder-width apart.
3. Use your legs: Push through your legs to lift the object, keeping your back straight and your core muscles engaged.
4. Position the object close to your body: This helps to reduce the strain on your back and keeps the weight evenly distributed.
5. Avoid twisting: Keep your feet facing forward and pivot your entire body to turn, rather than twisting at the waist.
6. Squat to lower the object: To set the object down, squat down again and use your legs to lower it to the ground.

Remember to take your time and avoid rushing when moving heavy objects. If an object is too heavy or awkward to lift safely on your own, seek assistance or use assistive equipment to avoid injury.

What are the long-term benefits of good posture?

The long-term benefits of good posture include:

1. Reduced back pain: By maintaining proper alignment of your spine, you can reduce the risk of developing postural back pain.
2. Increased energy and productivity: Maintaining good posture allows for improved circulation and effective breathing as the lungs are able to expand fully resulting in increased energy and productivity.
3. Improved joint mobility: By maintaining proper alignment of your spine and reducing unnecessary stress on your joints, you can enjoy improved mobility and reduced likelihood of developing joint problems such as osteoarthritis.

In conclusion, good posture is essential for maintaining a healthy body and reducing the risk of developing postural back pain, neck pain, and other related problems. By following simple tricks like being mindful of your posture, strengthening your core muscles, and wearing supportive shoes, you can maintain good posture and enjoy the long-term benefits of good posture.