If you have a habit of adopting bad posture while sitting, standing, walking or sleeping, you may suffer from some signs and symptoms. Although you may have a few of these signs, these signs of bad posture are very for the people surrounding you. Following we will describe some of these signs of poor posture that you are likely to observe in yourself, your friends or in your family members.
1) Hunch Back
Generally speaking, what you want to observe for in the back of yourself or someone else is that the curve of the mid-back usually between the blades of the shoulder is enhanced. It is called as hunched back appearance or increased kyphosis.
2) Duck Bottom or Anterior Pelvic Tilt
It means your pelvis tilts forward in the anterior position. It is also the sign of a poor posture. This posture puts extra pressure to the joints of the lower back because it enhances the curve through the lumbar region of the back. This posture, if permanently adopted for a prolonged period of time, leads to muscle tightening in the flexor muscles of hip and hamstrings (back muscles of thigh). This posture also causes your stomach to stick out more to bottom.
You can see your pelvic tilt while you are standing and looking yourself in a mirror from a side view. You can also request a friend to check the posture of your pelvis.
3) Forward Head Carriage
It is generally the most common sign of poor posture. The more your head is directed in a forward position, the more pressure it exerts to the soft tissues (muscles, ligaments, etc.) and joints of your neck and upper back. This can lead to structural and positional changes in your body that result in pain.
4) Slumped Shoulders
It is the rolling of the shoulders. It is also a common sign of bad posture. Rolled or slumped shoulders often happen due to prolonged periods of sitting specifically when you are doing an office job while leaning forward and working on a computer screen.
5) Flat Feet
Flat feet is meant by the loss of the arches of your feet. They are often missed as a sign of bad posture. They are not good for the posture of the rest of the whole body because they change the biomechanics of the whole body parts. Your body acts like a single unit. Change in one area always results in changes in other areas. Feet will alter the position of knees, that will alter the posture of hips and result in a pelvic tilt.
Due to alteration in the arches of feet, the pressure is exerted more to the whole body joints, the consequence of which is pain and other joint anomalies.
6) Posterior Pelvic Tilt or Sway Back position
It means that your pelvis is tilted in the backward direction. This type of bad posture is more commonly found in males. What you should observe in this regard that at what angle is your pelvis directed from your upper torso. The best way to observe this type of posture is to view yourself from the side in a mirror or to request someone to see the position of your pelvis for you.
7) Shoulder Tilt
it means that one of your shoulders is higher than the other one. You can observe this in the mirror easily. Shoulder tilt is also a sign of poor posture. Many persons have shoulder tilt habitually and they are even not aware of this. Shoulder tilt most commonly appears in the type of environment when you want to be more dominant to a single side of your torso.
Painful Symptoms may result from Poor Posture
If you think that you are adopting any poor posture and it will not disturb your life, then you are wrong. Bad postural habits may result in many painful symptoms in your body that include neck pain, shoulders and arm pain, upper and lower back pain, pain in the lower extremities including ankle, knee, hip and buttocks, fatigue, acid reflux, difficulty in breathing and headache because the tension in the muscles of the upper back and neck is increased.
Contributing Factors to Postural Dysfunction
There are some contributing factors to the poor postural habits which are described as following.
- No awareness of the bad posture.
- Lack of education
- Lack of exercise
- Poor lifestyle
- Occupational reasons
- Joint pain, stiffness or any other anomaly.
- Muscle weakness
- Decreased fitness
- Tightness of muscles
- Lack of proper ergonomics applications at the workplace.
- Bad core stability
Treatment of Postural Problems
Following are few tips for you if you have some poor postural problems.
Keep your shoulders straight
When you feel slouching your shoulders, make a crescent shape. This will put strain to your shoulders and neck. For visualizing of a computer screen or cellular phone, make a correct adjustment. Do not make bunching of your shoulders towards the ears.
Pull your chest up
During slouching, your chest is pulled towards the inner side. This causes the acid reflux and difficulty in breathing because your chest cavity is pressed and it cannot perform its functions properly. So always try to pull your chest up. It will make your thoracic cavity roomier and you will prevent yourself from future acid reflux or breathing problems.
Treatment of bad posture does not require any medical or surgical intervention. The only Backrack™ Spinal Decompression Therapy is needed.
Backrack™ Spinal Decompression Therapy
Backrack™ is a unique worldwide product that helps you treat all postural problems through simple exercises. Backrack™ device mirrors the natural curvature of the spine so it is very effective in getting a perfect body posture in the comfort of your own home. Please click here to learn more about the Backrack™ technology.