Definition and consequences of poor posture
Posture is the position in which we hold our bodies while standing, sitting, or lying down.
Good posture is the correct alignment of body parts supported by the right amount of muscle tension against gravity.
Normally, we do not consciously maintain normal posture. Instead, certain muscles do it for us, and we don't even have to think about it. Several muscle groups, including the hamstrings and large back muscles, are critically important in maintaining good posture.
While the ligaments help to hold the skeleton together, these postural muscles, when functioning properly, prevent the forces of gravity from pushing us over forward.
Postural muscles also maintain our posture and balance during movement. Without posture and the muscles that control it, we would simply fall to the ground.
Most postures can be sustained for a short time however certain sitting or standing postures can place increased pressures on discs.
Prolonged periods in these postures can cause adaptive shortening of various tissues. This may be associated with musculoskeletal discomfort and dysfunction in some people.
Good posture helps us stand, walk, sit, and lie in positions that place the least strain on supporting muscles and ligaments during movement and weight-bearing activities.
- Helps us keep bones and joints in correct alignment so that our muscles are used correctly, decreasing the abnormal wearing of joint surfaces that could result in degenerative arthritis and joint pain.
- Reduces the stress on the ligaments holding the spinal joints together, minimizing the likelihood of injury.
- Allows muscles to work more efficiently, allowing the body to use less energy and, therefore, preventing muscle fatigue.
- Helps prevent muscle strain, overuse disorders, and even back and muscular pain.
To maintain proper posture, you need to have adequate muscle flexibility and strength, normal joint motion in the spine and other body regions, as well as efficient postural muscles that are balanced on both sides of the spine. In addition, you must recognize your postural habits at home and in the workplace and work to correct them, if necessary.
Poor posture can lead to excessive strain on our postural muscles and may even cause them to relax when held in certain positions for long periods of time. For example, you can typically see this in people who bend forward at the waist for a prolonged time in the workplace. Their postural muscles are more prone to injury and back pain.
Several factors contribute to poor posture-most commonly, stress, obesity, pregnancy, weak postural muscles, abnormally tight muscles, and high-heeled shoes. In addition, decreased flexibility, a poor work environment, incorrect working posture, and unhealthy sitting and standing habits can also contribute to poor body positioning.
Remember, however, that long-standing postural problems will typically take longer to address than short-lived ones, as often the joints have adapted to your long-standing poor posture.
Conscious awareness of your own posture and knowing what posture is correct will help you consciously correct yourself.
With much practice, the correct posture for standing, sitting, and lying down will gradually replace your old posture. This, in turn, will help you move toward a better and healthier body position.
Your doctor of chiropractic can assist you with proper posture, including recommending exercises and some special products to strengthen your core postural muscles. He or she can also assist you with choosing proper postures during your activities, helping reduce your risk of injury.
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