As it turns out, all of those times your parents or grandparents told you to “sit up straight” and “stop slouching” had some merit.
Unfortunately for most Australian’s, postural dysfunction is a common issue and leads to a wide range of often avoidable problems.
What is Posture?
Posture, by definition, is the position in which our bodies are held when we sit, stand or lie down. Good posturing means that we use the most efficient amount of muscle energy to keep our joints aligned against the downward pull of gravity.
Posture can affect your overall health and wellbeing in a number of ways
Muscles and bones: When your body is in a slouched position, stress is placed on certain bones, muscles, and ligaments. Your muscles start doing the majority of the work which may cause overload and muscle imbalances. When your muscles are doing most of the work, your bones will start to become weaker, and this can eventually lead to back pain, and can even contribute to osteoporosis.
Digestion: Standing and sitting with good posture allows your internal organs to assume their natural position, allowing the natural flow and function of your gastrointestinal tract. Slouching has even been attributed to digestive issues such as acid reflux and hernias
Headaches: Tension headaches are another common side effect of poor posture. Office workers tend to experience more headaches simply because they are putting so much tension and strain on their bodies by sitting all day.
These headaches are commonly attributed to poorly set up work stations. To reduce the risk of tension headaches ensure that desks and monitors are at an appropriate height, chairs are supportive and computer accessories are ergonomically designed for comfort.
Mood: When the body is slouched and constricted, it prevents it from working optimally which results in a poor mood.
When the body remains in a seated position for an extended period of time, all of your internal processes slow down. As a result, your energy levels decrease. You may start feeling irritable, tired or aggravated.
How can I maintain good posture?
STANDING
When in standing, maintaining a good postural position can be difficult. This is simply because the entire body is unsupported, and all of our muscles and joints have to work against gravity.
In order to maintain good standing posture, be mindful of the following point:
- Keep your head in the neutral position – ensure your chin isn’t too far forward and your earlobes are in approximate alignment with your shoulders.
- Keep your shoulders pulled slightly backwards – Don’t let your shoulders round and slump forward as this pulls on your upper back, pushes your head forward out of alignment and causes stress to the shoulder joint.
- If you are required to stand for a prolonged period of time, try shifting your weight from on foot to the other, or from our heels to your toes. This changes the distribution of your weight and gives your tissues a break from the position they have just been maintaining.
SITTING
Sitting for long periods of time can affect our posture.
Be mindful of the following points when trying to maintain good sitting posture.
- Keep your head in a neutral position
- Keep your shoulders pulled back slightly
- Avoid sitting in soft, squashy chairs for long periodsUse lumbar rolls to support your lower back when sitting in regular chairs or driving the car
- Switch to ergonomic chairs, keyboard and mouse in the office or for any activity that requires you to sit for long periods of time
- Ensure your thighs are roughly parallel to the ground. They may be slightly higher or lower depending on comfort and how well your chair can support you
- Use a footrest wherever possible in order to keep your feet at a slight angle and maintain correct thigh position
- GET UP and STRETCH every half hour or hour, if possible. This will give your body a break and allow your organs to get the oxygen they need.
If you are an office worker or are required to sit for prolonged periods, it is worthy to discuss your desk and ergonomic set up with one of our physiotherapist.
LYING
Lying down can be a very comfortable position for most people, however lying in poor position can aggravate existing injuries or create new injuries.
When lying down, be mindful of the following points to maintain good lying posture.
- Make sure your mattress is supportive enough to keep your spine straight when lying on your side.
- Use a pillow that supports your neck.
- Avoid sleeping on your stomach as this requires extreme motion of the neck and puts the lower back into an overly arched position. If you must sleep on your stomach, put a pillow under your hips and turn your head frequently from side to side
What about braces and supports?
There is often a misconception that using braces and supports for sustaining posture is cheating. FALSE! They are often VERY USEFUL. Braces and supports that keep the body in good alignment help to teach your body what is the best postural position. This is particularly true if you need to maintain specific posturing eg standing or sitting for a prolonged amount of time.
At PPS we have a number of braces and supports that can assist in maintaining good posture. Chat to one of our friendly physio’s if you have any questions or think they may be suitable for you.
One last thing…
Don’t forget about the PPS Physiotherapy YouTube Channel which contains many helpful exercises. Here is just one of our postural videos that may be of benefit to you.
