Posture problems are often overlooked as a factor for various spine issues that arise, such as pain, discomfort, difficulty in bending or twisting the spine, as well as other symptoms.
That is partly because posture is not limited only to keeping one’s back straight at all times, as is most commonly perceived, but rather it involves elements of both static posture and dynamic posture – meaning the alignment of your spine and body posture while you perform different motions and activities, such as sitting, standing, laying down, engaging in sports, or simply carrying out everyday activities.
Different types of posture
It is considered that there are 5 posture types, which are categorised as follows:
- Proper posture, or good posture, which is the optimal posture for the healthy alignment of your body.
- Lordosis posture, is a posture condition where the spine presents an exaggerated inward curve in the lumbar region. It is also often referred to as swayback, or anterior pelvic tilt, as the pelvis is tilted and forward, and is not in a neutral posture.
- Kyphosis posture, where the thoracic region of the spine presents an exaggerated curvature marked by a noticeable bump, or hump at the top of this spinal region.
- Flatback posture, where the back appears to be flattened and lacking curves.
- Forward head posture, causes the neck and head to slump forward, and it often appears alongside slumped shoulders.
How Different Types of Posture Affect Your Spine
The positioning of your spine during any of the actions mentioned above can have a different impact on your overall spine health and comfort. For example:
- Your sitting posture while sitting down for long periods of time without taking a break can affect your spine and lead to compression of your vertebrae, especially if this action is repeated on a daily basis for a number of years (as is the case for many office workers). This can then lead to nerve pinching and ultimately pain and stiffness along the back and neck.
- Sitting is also often linked with slouching, which promotes an unhealthy positioning of your spine, where your shoulders are rounded forward and the head and neck are also pushed forward and can strain the muscles of the neck and upper back.
- A prolonged standing posture can have a similar effect to sitting for prolonged periods of time, although this tends to happen in people who have another underlying condition that is aggravated by standing for too long. Weak core and back muscles, for example, can be one factor to lead to pain when standing for too long, as the back is too weak to sustain the weight of the upper back in this position.
- Laying down or sleeping in a position that is uncomfortable for your spine can cause strain and pain along the back. One particular sleeping position to avoid in order to prevent the onset of pain is sleeping on your stomach.
- Along with this, for side sleepers, it is recommended to place a pillow in-between the knees while sleeping in order to provide the spine with additional support and to correct the exaggerated sideways curvature that forms in the spine while laying on one’s side.
- Incorrect posture and form while engaging in workouts of sports, such as shifting the weight of any equipment on the back rather than the legs, can sometimes lead to injuries to the back or neck.
- Sometimes even everyday activities such as performing household chores like cleaning, gardening, or doing the dishes or laundry can injure the back, especially if frequent bending and twisting motions are involved.
How to Correct Posture
Although the types of posture mentioned above can all cause back problems, it does not mean that they all occur at once, and many people might only be affected by one type of bad posture. As such, it is important to identify the type of bad posture you suffer from and take measures to tackle it based on the cause, as well as the location of the symptoms. Some approaches to consider include:
- Taking frequent breaks from your desk or chair if you are prone to sitting down for long periods of time.
- Stretching to remove tension from tight muscles.
- Engaging in posture exercises as well as exercises to strengthen back and core muscles to prevent strain due to weak muscles.
- Using a lumbar support belt for pain in the lower back, especially when it is known that you will be involved in strenuous activities that might require additional effort from your lower spine.
- Adjusting your sleeping position, or using pillows to prop your knees, hips, and/or spine to allow for a more neutral alignment of your spine while laying down.
- Learning proper lifting techniques when handling heavy objects.
However, if multiple types of poor posture tend to affect your back, apart from making appropriate lifestyle adjustments, there is now a non-invasive option to help you correct your posture and remove accumulated pressure on your spine. That option is spinal decompression therapy. In essence, decompression stretches out your spine and realigns it in its natural anatomical position.
Spinal decompression therapy can be performed from the comfort of your own home with the help of a versatile, compact, and yet highly-effective device called the Backrack.
Backrack Spinal Decompression Device
Author: Spinal Backrack
