WHAT IS THE BEST POSTURE?
Saturday 30th November 2024
Gemma B
WHAT IS THE BEST POSTURE?
There are many things that impact our posture, from work, hobbies, health, fitness, and habits. In a technology driven world, it is not surprising that our lifestyles are becoming increasingly sedentary and postures have become more hunched. Many people spend hours per day starting at a screen, often neglecting the fundamental principles of good body alignment. This blog will explore the importance of posture.
CONSEQUENCES OF BAD POSTURE:
Research indicates that poor posture is a widespread issue. When the spine is in prolonged poor postures, it places undue stress on muscles, ligaments, and joints. It is common for the chest muscles to become tight and the back muscles to become weak. Poor posture is a contributing factor to neck, shoulder, and back pain. It is estimated that up to 80% of people will have lower back pain at some point in their lives and that 30% of adolescents will experience neck or shoulder pain. “Text neck” is a posture formed by your neck, when you are leaning over your phone, experts suggest that this posture can put up to sixty pounds of pressure on your upper spine.
Postures can offer insights into a person’s emotions, thoughts, and body image. Follow this link to find out more about the interconnection between physical and mental health. If you think of someone who anxious and depressed, you may imagine a slumped posture. Whereas, if you think of someone who is confident and a leader, you may imagine someone with an upright posture. Some postures are adopted as a protective strategy and may reflect concerns regarding their own body vulnerability.
Those who are taller than their peers also are more likely to have a tendency to round their shoulder in attempt to be the same size as others.
Certain conditions such as Parkinson’s disease and ankylosing spondylitis are at a higher risk of a stooped posture. This forward leaning posture can reduce lung capacity and respiratory function as well as compress the abdominal muscles, leading to issues such as acid reflux and constipation.
THE IDEAL POSTURE:
Standing posture: Ensure that you are weight bearing evenly through both feet, relax your knees, you should be aware of a small hollow in your back, the shoulders should be square, not rounded. It can help to imagine you have a string attached to your head pulling you upwards.
Sitting posture: The most important thing is not to sit for extended periods of time, movement is important so get up, take a stretch or go for a walk. It is not dangerous to sit in one position for longer than 30 minutes, but moving around is important for your health. To set your desk up, ideally, you should weight bearing evenly through both bottom cheeks, sit well back in your chair, a lumbar roll or small rolled up towel can help ensure your lower back is well supported. The thighs should be supported and your feet flat on the floor. However, the key is that you are comfortable in this position.
Lying posture: Try to limit yourself to one or two pillows and avoid too many pillows under your neck, as this can cause unnecessary strain. Also, sleeping on your stomach can lead to a strain on your neck.
TIPS ON POSTURE:
The best and most effective postural care is the prevention of body shape changes. By knowing common risk factors, you can apply simple, common-sense approaches to protect yourself. Posture is not something that you can turn on and off, it is with you all of the time.
Mindfulness: The first step to improving your posture is to become aware of it. Throughout the day, it may be helpful to build in reminder, such as on your smart watch, computer, or phone to take a break and correct your posture. You may build a prompt into your routine, such as placing sticky labels or red dots around the house, which make you reassess your posture.
Bending: The spine needs to move in all directions to be healthy, so whilst you work on good posture, do not forget to move. The spine is a robust, adaptable structure, capable of moving and loading in a variety of postures. It is a common misconception that bending is bad for your back. This can lead to avoiding it, sensitising any back pain.
Exercise: The government guidelines recommend 75 minutes of vigorous or 150 minutes of moderate intensity plus two strength sessions per week. Incorporating exercises that strengthen your core and back will help support your spine. Regular stretching can help alleviate muscle tension and improve flexibility. To find out more about creating an exercise routine and sticking with it, please read more here.
Carrying bags: Your bag should not ideally weigh more than 10 – 15% of your body weight. If you can, use a locker so you only carry around what you need to. It is better to use a backpack than a bag on one shoulder, which can cause uneven load through the spine.
Lifting: For bigger tasks, carrying something awkward or heavy, a little planning might be necessary. This can be broken down to:
Task:What are you trying to do? Do you need help or equipment?
Individual: How are you feeling today? Have you had training? Are you experiencing a flare in any symptoms you might have?
Load: How heavy is it? How big is it? How does the load move?
Environment? Is it cold, wet, slippery, hot or windy? Are there uneven surface, steps, or slopes?
Once you have answered these questions, a plan can be made to carry out the task.
CONDITIONS WE TREAT:
We understand that our clients often have a range of medical conditions. Our therapists have a broad range of backgrounds. For example, someone who has an physical injury, may also benefit from input from another health professional. Find a list of our approved partners here:
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Medical Review
The information on this page has been reviewed for accuracy by Barry Ford BSc MCSP, Physiotherapist
