There are numerous reasons that can be attributed to why many of us have bad posture. In certain cases, the problems are congenital (birth defects) while in other cases the poor posture may be a result of an old injury or a disease. But the most common reason for poor postural misalignment is due to the posture that we adopt due to a certain occupation or lifestyle.
Consequently, by adopting a poor posture, our spine, shoulders, hips and knees take a certain amount of toll. This may result in a number of structural abnormalities that in turn lead to back pain, joint pain, reduced mobility and muscle stiffness.
Common Postural Problems
- Rounded Shoulders. The upper trap tries to support the shoulder from the neck as the shoulders have been brought forward.
- Anterior Pelvic Tilt. The 2nd lower lumbar vertebra (L2) is unstable, and the transverse abdominal muscles are not providing enough support due to which the psoas and iliacus are tightened by the body. Unstable hip joints are a common finding in this case due to stretched joint capsules.
- Elevated Shoulders
- Depressed Shoulders. This is the opposite of the elevated shoulder. A person suffering from this problem might appear to have a long neck than most as the shoulder sits lower than its normal position.
- Forward Head Posture
- In this case, the head seems out in front of the body like it is being extended intentionally. This increases the curvature of the neck. This case commonly occurs along with Kyphosis and medially rotated arms.
How poor posture affects daily life
The problems that occur due to poor posture are not just limited to back, neck and shoulder pain. There are also numerous other problems that come with it. For example:
- The posterior muscles of the neck undergo extra strain due to hunching over and looking down causing headaches.
- Several muscles are not relaxed, which leads to sleeping problems.
- A surprising correlation has also been found in a study from the Health Psychology journal suggests that the people with poor posture exhibit lower self-esteem, fear and negative moods as compared to the people sitting straight up.
- The misalignment of muscles might lead to pinching certain nerves along the spine, causing pain and restricting mobility and physical activity.
- The spinal misalignment could cause certain muscles to be overworked as compared to the others during workouts which would in turn increase the recovery time.
How to Correct Posture Mistakes
Improving your posture and mobility, and also reducing pain can be achieved through a combination of lifestyle changes and active treatments. For example, you can try to:
- Strengthen your core muscles. Weak core muscles are a common cause of improper posture.
- Mind your sitting position and practice good posture when you are sitting down for long periods of time. When you are sitting at your desk, ensure that your feet are flat on the floor, and your back is fully supported, where your pelvis and back sit at a 90-degree angle. Make sure your shoulders are pushed back and that you are not slouching.
- Keep in mind the position of your neck when you scroll or text on your smartphone or mobile devices to avoid ‘text neck’ and straining on your neck and upper back.
- You can also use an orthopaedic device, such as the Backrack, to decompress your spine.
Treat Postural Disorders At Home With the Spinal Backrack
Please note: if your pain persists, worsens, or more symptoms occur, please seek immediate medical advice from a qualified medical professional.
Author: Spinal Backrack