Posture

Incorrect Posture and Its Effects

One of the major causes of bad posture is a misalignment of the skeletal bones themselves. You inherit a specific type of bone structure as well as proportional relationships between the bones.

There are three major deviations of normal posture. Lordosis involves an increase in the normal inward curve of the lower back. This exaggerated inward sway is usually associated with rounded shoulders, forward head, and a protruding stomach and buttocks. Kyphosis involves an exaggerated outward curve of the thoracic spine or middle back. Rounded shoulders, sunken chest, hyperextended neck and forward head position are also often apparent. Scoliosis is characterized by a lateral, or sideways, curvature of the spine. There are usually two curves, one on each side of the spine.

Kyphosis and severe instances of scoliosis increase the risk for lower back pain. In fact, approximately 80% of all lower back problems result from improper alignment of the vertebral column and pelvic girdle. In the United States, lower back pain accounts for more lost work hours than any other occupational injury. It is also the most frequent cause of activity limitation for people under the age of 45 in America. Approximately 80% of all Americans exhibit one or more of the symptoms associated with lower back pain. Factors that put one at risk for lower back pain include age, extremes in height or weight and lack of physical fitness.

When skeletal structures are misaligned, muscles are forced to try to compensate for the postural deviations. This usually results in tightness and muscular strains. In fact, shortened muscles are frequently seen in instances of poor alignment.

Muscle imbalances also contribute to poor posture. An example of such an imbalance frequently occurs between the quadriceps, which extend the lower leg, and the hamstrings, which flex the lower leg. When these muscles are not used equally, muscle imbalances may result.

The abdominal muscles and hip flexors play an important role in preventing exaggerated pelvic tilt and providing support for the trunk in positions that could compromise the lower back. These muscles work together to create a strong abdominal contraction, which creates a support system for the trunk and decreases the stress placed on intervertebral discs. Thus, it is important to keep these muscles in proper strength balance. An imbalance could place excessive stress on the lower back, contributing to postural deviations.

A lack of flexibility can compound muscular imbalances, creating greater postural difficulties. Tight, inflexible hamstrings frequently contribute to lower back pain and poor postural alignment. Flexibility and resistance training work can help correct such muscle weaknesses or imbalances, therefore helping to improve posture.

The position in which we eat, sleep, stand, sit, work and move influences our posture. Bad habits can slowly compress your spine and place enormous amounts of stress on surrounding muscular and connective tissues.

Simply standing still while on your feet puts tremendous stress on your body, approximately 100 lbs. per square inch on your lower spine. In similar fashion, sitting down places 120 lbs. per square inch on your lower spine. If you bend forward when standing, the amount of pressure on the spine is increased to 200 lbs. Bending at the waist with locked knees shifts all of this stress directly to your lower spine. Similarly, sitting in low or soft chairs puts excessive pressure across your lower back musculature and spine.

Other detrimental practices include sleeping on your stomach, and leaning forward over your desk or counter top. Poor posture can take a tremendous toll on your state of well-being. Besides contributing to lower back pain, bad posture may also contribute to:

To make matters worse, one posture-related problem is often linked to other postural defects. Changes in body alignment force the surrounding body structures to adapt in an effort to maintain proper balance. Such overcompensation can result in further muscular imbances and postural problems.

Postural misalignment will often cause a decrease in normal levels of performance. Besides slowing your reactions to external stimuli, postural difficulties may also interfere with normal sleeping patterns. Combined with the effects of muscle tension in the chest, shoulders, upper back, and neck, and the subsequent decrease in circulation to the brain, thought processes and emotional control mechanisms may also be diminished.

Age also influences the degree of your postural difficulties. The longer you practice poor posture, the more difficult it is to correct it. The involved joints, muscles, and connective tissues grow weak and stiff with the passage of time. The forces of gravity, poor posture, and dangerous lifting habits will slowly and steadily decompress your spinal column. Remember, poor posture can exert a profound negative effect on the quality of your life.

Improving Poor Posture

The three major approaches to improving posture involve awareness, flexibility or resistance training, and adoption of new "everyday" habits. Of course, medical attention may be warranted in certain cases of postural misalignment. As with any aspect of your health, Fitness Facts recommends that you consult the proper medical authorities concerning your individual situation.

Awareness of your body and how it acts while you are standing, lying, walking, sitting, bending and reaching is an important factor in correcting postural deficiencies. By recognizing when you are engaging in negative movements or positions and then making concious decisions concerning your body position, you can begin to correct those habits that contribute to improper posture.

It is important not to try to force your body to exhibit proper posture. This usually stresses the wrong muscles and may result in tense musculature as well as needless energy expenditure. Instead, try to develop awareness of your body positioning and movements. Once you begin to develop such postural awareness, you can identify those body areas that need strengthening or flexibility work. By combining this sensory, or kinesthetic, awareness with mental imagery techniques, you can begin working toward improved posture.

Increased muscular strength may help maintain proper alignment. Achieving flexibility through normal ranges of motion can also improve muscular balance and posture.

Maintaining proper balance between agonist and antagonist musculature helps maintain proper alignment. In addition, muscular balance may protect the body's joints. For example, to maintain proper pelvic tilt and postural alignment, concentrate on the abdominals and hamstrings. These muscle groups, as well as the erector spinae and hip flexors, should be stretched and strengthened on a regular basis. Such practices are especially important for people who sit for long periods of time with bent knees. Runners and cyclists should also be careful not to neglect these muscle groups.

Whenever working to strengthen and balance muscle groups, be sure to emphasize correct body position and posture prior to, during, and after the performance of each specific exercise movement. In addition, utilize proper lifting technique and take each movement through its full range of motion.

There are certain exercise movements that pose risks for people with postural deviations and lower back pain or instability. These individuals should avoid standing military presses, straight-leg sit ups, leg lifts with straight legs, and seated or standing toe touches done with straight legs. In addition, use care when performing bent-over rowing movements, pull-ups or pull-down movements, straight-leg and conventional deadlifts, squats, lunges, split squats, and back extensions. If you are concerned about your postural integrity or lower back condition, Fitness Facts urges you to consult the proper medical authorities before engaging in any resistance training exercises.

If postural improvements are to be realized, your muscles will require regular flexibility work. Active stretching can bring relaxation to shortened or tense muscles. Moreover, improved flexibility aids the realignment of connective tissue structures that might have been damaged by poor postural habits and the effects of gravity. Such realignment of the soft tissues can help make maintenance of proper posture easier.

Massage work may also prove helpful in improving posture. Professional neuromuscular work can ease tension and increase awareness of different areas of your body that might be contributing to posture-related problems. If you are interested in neuromuscular or sports massage work, be sure to seek out a licensed massage therapist or a registered physical therapist.

Other popular methods currently used to improve posture include kinesiological re-education, orthopaedic therapy, and chiropractic adjustments. Consult a licensed medical doctor as to the suitability of each approach with your own situation.

Perhaps one of the easiest ways to begin improving your posture involves the adoption of safe techniques and habits for "everyday" tasks. By altering negative habits, you can set the stage for better postural health.

Here are some posture tips for common activities:

Walking:

Standing at a table or sink:

Sitting:

Lifting:

Reaching:

Carrying objects:

Driving:

Talking on the telephone:

Choosing footwear:

Activity choices:

Listed below are some of the more common postural deficiencies and possible treatments that could lead to re-alignment. In any case, Fitness Facts recommends that you consult with qualified medical personnel concerning lower back pain or posture-related problems.

Problem Treatment

For rounded shoulders:

For an arched back:

For a chin thrust forward:

For a pushed-out abdomen:

Now that you are aware of the negative potential of poor posture in regards to health and well-being, it is up to you to start adopting some of the simple hints described in this section. Good luck!