We’ve all heard this growing up about our posture.
“Stop slouching!”
“Sit up straight!”
We are expected to look ‘prim and proper’ from a young age, constantly reminded – or even reprimanded – by our teachers or parents to sit up straight whenever we were caught with hunched shoulders. It’s likely your posture didn’t affect your well-being when you were at your prime, but now you’re starting to face – or already have – back pain. Oftentimes, you observe your colleagues sitting ‘poorly’ in their office chairs, but yet, they have never complained of pain. Maybe it just hasn’t happened yet to them…
Should I be worried if I have bad posture? We’re here to answer your questions and address your concerns!
Is good posture important?
We can say that, yes indeed, good posture is fundamental. Our body adapts to the positions we are used to. For example, if you are someone who frequently slouches, eventually, imbalances will materialize, requiring certain muscles to work harder due to the extra weight placed on one particular side. These mis-proportions lead to tension and tightness.
Forward head posture
Looking at this picture, we can see that the weight of the head is not resting directly above the torso. This causes uneven loading of muscles around the neck. The muscles at the front of the neck are shortened, while the muscles at the back work harder to pull the head rearwards, thereby getting significantly stiffened. This can lead to the development of a trigger point, a raised lump over the upper trapezius region. Over time, such poor habits can bring about early wear and tear, resulting in chronic pain.
Alright, good posture is kinda important, but not everything…
There are no strong evidences to suggest that there is an optimum sitting/standing position. Being positioned in a “perfect” manner does not equate to the prevention of back pain. It is NOT how that matters this time…It is how long that does. Move! Switch your position as often as possible; tell yourself it’s too late if you start to feel some discomfort. Alternate your limbs/weight-bearing. Leave your chair. Stretch a body part. Look far away. Take a sip of water. Go to the loo… Bottomline, give yourself plenty of things to do, so you’d keep that body of yours moving!
Mood matters!
In addition, many factors affect one’s posture, not just the physical element of it. Your mood plays a part too, as your mind influences the way your body reacts. Envision an individual feeling down. Imagine the adopted posture of his/her body; their body language. Forward-curling shoulders, a downwards-tilting head, with arms wrapped around one’s chest, perhaps in an attempt to protect the heart. In contrast, picture the feeling of being energized after a workout: standing tall with chest wide open, taking in a deep breath of victory. One would exude confidence, and feel as if nothing is impossible!
Bending with the back and the legs
Dynamic posture is something to keep in mind.
I’m sure you’ve been given advice(s) on how to “correctly” lift heavy objects from ground – bend with your legs, NOT your back! While there is truth in this, it has also led to unintended fears. By avoiding all forward bending techniques to reach out and pick up objects, one would eventually lose strength and control over the muscles that help the spine bend.
However, humans need flexion for functional daily activities, such as brushing our teeth, putting on our trousers and sitting into one’s chair! If these muscles are ignored, we gradually lose command over them. Therefore, activating our back muscles in all directions will allow them build up resilience. Multi-dimensional tensions and strains actually help to strengthen our back, making it one of the strongest regions of our body.
So, is there no perfect posture to follow?
As mentioned previously, there is no standardized or perfect static posture you will need to adhere to. Good posture differs from one person to another. What’s best for you might not work for someone else. Regardless of the posture you sustain, your body will eventually experience soreness if you don’t allow it to move. By maintaining the same posture for an extended period, your range of motion will be restricted.
Our takeaway message to you: find comfortable posture, whatever works best for you. Your body is yours; explore the different postures available to you – slouching is fine for a little while. Should soreness befall, that’s your body signaling you to MOVE! Stretch out and make some changes to your position. Regular breaks and moving will do your body a whole lot of good!
Positive thinking can also go a very long way – our mood affects our posture! Lastly, exercising at least 2-3 times a week helps your body get used to moving. Even a short 10-minute walk daily does wonders to your body.
Remember – the human body is made to MOVE! You may head over to our Instagram post for exercises that can help to improve your posture. Leave a like!
Check out our previous articles that covers how technology can affect your neck and thumb.
A physiotherapist at The Movement Laboratory can assess your posture. If you would like to make an appointment or for any further enquiries, you may drop us a Whatsapp message at +65 9755 3516. We are located conveniently near one-north mrt!
References:
- Longoria, H. (November 4, 2020). Posture: The dynamic way your body organizes itself. Tune Up Fitness. Retrieved from https://www.tuneupfitness.com/blog/posture/
- Slater, D., Korakakis, V., O’Sullivan, P., Nolan, D., & O’Sullivan, K. (2019). “Sit Up Straight”: Time to Re-evaluate. The Journal of orthopedic and sports physical therapy, 49(8), 562–564. https://doi.org/10.2519/jospt.2019.0610