Posture Matters
Some of us spend a large portion of our day sitting – whether at a desk, in front of a screen, or on the couch after a busy day. The sedentary lifestyles has brought with it an increase in musculoskeletal issues, and one of the most common culprits behind back pain, neck discomfort, and even headaches is poor posture.
But the good news? Improving your posture doesn’t require drastic changes. With small, manageable adjustments, you can start feeling better in your body and reduce the risk of pain and injury.
Why Posture Matters
Posture refers to the way we position our bodies while sitting, standing, or moving. Biomechanically speaking, good posture means that your joints are aligned in a way that reduces strain on muscles and ligaments, allowing your body to function more efficiently. When posture is compromised, additional load is imposed within the joint and on the soft tissues around the joint such as the muscles and ligaments. This can result in discomfort, muscle fatigue, and over time, musculoskeletal injuries, such as:
- Back pain
- Neck and shoulder pain
- Headaches and migraines
- Joint discomfort
- Fatigue and muscle tension
The Power of Small Changes
Examples of bad posture include slouching in a chair, hunching over a screen, or standing with shoulders rounded forward. But improving your posture doesn’t require a complete overhaul of your lifestyle. In fact, small, incremental changes can make a big difference. Here are some practical tips to help you start:
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Adjust Your Workspace
If you spend a lot of time at a desk, make sure your workstation is set up to encourage good posture. Your computer screen should be at eye level to avoid looking down or craning your neck. Keep your feet flat on the floor, and your knees at a 90-degree angle. Use an ergonomic chair that supports your lower back, and ensure your arms are supported by the desk or armrests to avoid strain in your shoulders and wrists.
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Take Regular Breaks
Motion is lotion! Whether you are working or relaxing, staying in the same position for extended periods can lead to stiffness and muscle strain due to consistent static loading. Aim to get up and move every 30-45 minutes. A quick 5-minute stretch, a walk, or even standing up while you work can help relieve tension and improve circulation.
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Mind Your Posture When Sitting
When sitting, avoid slouching or leaning forward. Instead, focus on sitting up straight with your back against the chair, shoulders relaxed, and feet flat on the floor. You need not forcefully hold your body in a position. A cushion or lumbar support can help maintain the natural curve of your spine.
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Enhance muscle control and strength
Key muscles involved in postural control include our deep neck muscles, our core (deep abdominal and back muscles), muscles around the shoulder blade, and gluteus muscles. They not only have to have enough strength to hold our body upright when static but also be able to coordinate with each other at the right time during movement. To train for the control of these muscles, these easy exercises are helpful. For those who have an active lifestyle, it’s important to stay mindful of your posture during movement. Whether you’re lifting weights, running, or cycling, ensure good techniques.
Posture correction physiotherapy
Sometimes, even with the best efforts, poor posture can result in persistent pain or discomfort. If you’re experiencing ongoing issues, posture correction physiotherapy can help. We will assess your posture, identify any imbalances or weaknesses, and develop a tailored treatment plan that includes exercises, manual therapy, and posture education.
Take aways
Good posture is a simple yet powerful tool in maintaining musculoskeletal health. By embracing small changes and being consistent with them, you’ll soon notice the difference. Remember, your posture matters – and with the right approach, it can make a big impact on how you feel every day.
If you’d like personalised advice or are experiencing pain related to posture, don’t hesitate to contact us. Our physiotherapists are ready to guide you on your journey to better health and a pain-free life!
