"Sit up straight"... many of us have heard this before. This simple phrase is related to our posture. Posture is affected by everything we do: sitting, standing, sleeping, working, and it affects every single part of our body.
Our spinal column is made of curves. These curves act as shock absorbers and prevent injury. We have curves in our neck and our upper and lower back. When one of these curves is significantly increased or decreased, thus not functioning efficiently, it is considered poor posture.
One type of poor posture is kyphosis, which is characterized by an excessive curvature of the upper spine, resulting in a pronounced rounding of the shoulders. This condition often leads to a forward head position and can create a noticeable hump in the upper back, giving an appearance of slouching. Individuals with kyphosis may experience a range of symptoms, including discomfort or pain in the back, stiffness, and even fatigue due to the extra effort required to maintain an upright position. The rounded shoulders associated with kyphosis can also lead to the shortening of the chest muscles, particularly the pectoralis major and minor, which may further restrict shoulder flexibility and range of motion. This limitation can affect various daily activities, such as reaching overhead or performing tasks that require arm mobility. Additionally, kyphosis can have implications for respiratory function, as the altered posture may compress the lungs and decrease lung capacity, making it more challenging to breathe deeply. Another type of poor posture is known as lordosis, which is characterized by an excessive inward curvature of the lower back. Individuals with lordosis often present with a protruding abdomen, as the stomach may stick out significantly, creating an exaggerated arch in the lower spine. This condition can be caused by various factors, including obesity, muscle imbalances, or prolonged periods of sitting, particularly in positions that do not support proper spinal alignment. The excessive curvature associated with lordosis can place additional strain on the lumbar spine, leading to discomfort, pain, and potential long-term complications such as herniated discs or nerve compression. Individuals suffering from lordosis may also experience tightness in the hip flexors and weakness in the abdominal muscles, further exacerbating the postural imbalance. A sideways curve of the spine is considered scoliosis. This condition manifests as a lateral curvature of the spine, which can take on a C or S shape when viewed from behind. Scoliosis can develop during childhood or adolescence, often going unnoticed until it becomes more pronounced. The severity of scoliosis can vary significantly, with some individuals experiencing mild curvature that may not require treatment, while others may face more severe cases that necessitate medical intervention. The presence of scoliosis can lead to uneven shoulders, a tilted pelvis, and even asymmetry in the ribcage, which may impact overall body mechanics and lead to discomfort or pain in the back and neck. Furthermore, scoliosis can affect lung function, particularly in more severe cases, as the curvature may restrict the space available for the lungs to expand. Early detection and appropriate management are crucial for individuals with scoliosis to prevent progression and mitigate potential complications associated with the condition.
So what is considered proper posture? Posture is considered proper when your head is in line with your shoulders, pelvis, hips, knees, and ankles. This proper alignment allows our body to function efficiently.
Here are some simple exercises to help improve your posture:
1. While sitting in a chair, go into a slouched position and then do the reverse where you sit up tall. Repeat 5-10 times.
2. Keeping your eyes looking straight ahead, gently pull/retract chin back.
3. Squeeze shoulder blades together. Repeat 5-10 times.
4. Standing, place hands in small of back and bend backwards. Repeat 5-10 times.
5. Hamstring stretch. Prop leg on chair or table. Keep leg straight, bend forward at waist until stretch is felt in back of leg. Repeat with other leg.
If any of these exercises cause any numbness/tingling, increase in back pain or any significant symptoms, call your doctor.
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