Having poor posture affects more than just looking hunched over or slumped; it can affect our entire skeletal system and ultimately impact our health. That is why it is so important to correct posture problems before it's too late.
Bad posture is common among people who sit at their desks all day or drive for hours. Even with regular exercise, it is difficult to fight the negative effects of bad posture over an extended period of time.
Here are some of the most common posture problems, as well as postural habits you can develop to correct them.
1. Slouching while seated
Observe yourself the next time you sit down. If your back curves, your shoulders are not level, and your feet aren't flat on the ground, you are slouching. Slouching involves leaning forward with your head too far forward while keeping your lower back arched backwards excessively. This can cause muscle pain and pressure on spinal discs, not to mention result in a curved spine.
In most cases, people slouch in their chairs because they feel comfortable doing so. Doing this for long periods of time will put your body under considerable strain, causing muscles and tissues to become tight. It may be helpful to perform the plank, or to try back extensions, if you tend to slump.
2. Rounded shoulders
Desk work is believed to be the cause of rounded shoulders as it causes you to hunch your back while using the computer. This tightens the muscles in your chest, which leads to the rounding of your shoulders.
To fix rounded shoulders, an article in Builtlean suggests using a foam roller to relax the chest muscles and focus on strengthening the muscles in your upper back. You can also try pulling your shoulder blades towards each other and holding it in position for 10 seconds. This will help relieve the stress on your shoulders that causes upper back and neck pain.
3. One legged lean
When standing, do you often put more weight on one leg? While it might feel more natural than distributing your weight on both legs, adding extra weight to the other leg will eventually lead to chronic leg pain and tension in your back and hips. It can also cause an imbalance in your pelvic muscles.
The National Health Service in the UK recommends trying strengthening exercises to correct this posture problem. The plank, bridge, and side leg raises can help.
4. Forward head
Office work sure doesn't do us any favours! A forward head is another common posture problem caused by slouching over a screen. Doing this over time can cause neck tightness and problems with the upper back muscles. Posture pro Marc Perry recommends using a massage ball on your upper back to support the neck. You should also get into the habit of keeping your head back.
5. Knees and feet pointing toward each other
This common posture problem goes by several names: Valgus knee shift or knock knees. If you tend to cross your legs with the front knee bent forward, this can cause a shift of weight onto the outside portion of your feet, which can make standing for long periods painful. The common causes of this poor posture are muscle weakness in the legs, joint degeneration or genetic factors.
To address the problem, you need to work on the muscle imbalances in certain parts of your body, particularly in the inner thigh. Regular stretching will enhance circulation in the area, eliminate joint pain, and stabilize your knees by loosening up muscle tightness in this region.
6. Uneven shoulders
Commonly referred to as scapular winging, this common problem is most often seen in individuals who suffer from upper trapezius spasms, which is upper back and neck pain. This incorrect posture is characterised by one shoulder being higher than the other, resulting in muscle tension. People who habitually carry heavy things with one hand, wear their bags over one shoulder, or sleep on the same side, often have this problem.
To level your shoulders, all you need to do is press a baseball or tennis ball against the area where there are muscle spasms. Then, rotate the ball in that area for about 30 seconds, with your shoulder going through a different range of motion every now and then. Repeat this on the other shoulder even if you don't feel any muscle strain to ensure that you've addressed all muscle imbalances.
7. Overarching of the lower back
This common posture problem can be very painful and can cause muscle fatigue and low back pain over time. The condition occurs when the low back is excessively curved to the point where your stomach and butt protrude. If left untreated, it can lead to severe pain in the back and neck.
To fix an excessively arched lower back, lie down on a flat surface and bend your knees. Tilt your pelvic muscles while raising your arms over your head to extend your thoracic spine and keep your shoulders from rounding. Hold this position for 10 seconds and repeat a few more times. This exercise is great for developing and maintaining upright postures.
Bad posture can lead to musculoskeletal conditions and nerve problems, affecting balance. Maintaining a healthy posture at all times is crucial to strengthening your spinal bones and ensuring your body functions properly.
Originally published on Aug 28, 2015
