How to fix poor posture
Whether you sit in front of a computer most days or spend hours standing on your feet, you could be developing a subtle and stubborn problem — poor posture. The habitual ways we hold and move our bodies can lead to health issues when the basics of proper posture are neglected or forgotten.
"Sitting or standing with poor posture creates abnormal stresses on our body's tissues, including bone, muscle, ligaments and tendons," said Jessie Fisher, PT, MPT, director of the Rehabilitation and Sports Medicine Center at Northern Nevada Medical Center.
"Over time, these stresses can create pain, tissue damage and can even cause permanent changes that can restrict overall movement and function."
According to Fisher, one of the main reasons bad posture may develop is due to an improper workstation setup, which causes sustained poor posture. Other common reasons include a simple lack of awareness and the weakness of certain postural muscles.
"Everything we do is in front of us," Fisher said. "We work the muscles in the front of our body, but the postural muscles in the back tend to get forgotten."
As for how a person displays poor posture, Fisher said she sees patients with a wide range of issues, including slumped low back, rounded mid back, head pushed too far forward, shoulders rounded forward or shrugged up toward the ears and knees higher than the hips when sitting.
"The majority of us do not have proper posture," she said. "Over time, people can develop weakness, restricted movement, back pain, shoulder pain, headaches, nerve pain, bulging discs."
Fortunately, folks can work to reverse poor posture and help prevent the possible side effects. For starters, consider asking your employer to have your workstation evaluated to see if it may be contributing to any unhealthy posture patterns. Fisher also suggests taking a few minutes to move your body in different ways throughout the day.
"Take frequent mini stretch breaks while at work," she said. "That will remind you to think about your posture and allow you to change positions, which will give your tissues a break."
Committing to an exercise program that focuses equally on the muscles in the front and back of your body is another route toward improved posture, as such a program can help build and maintain muscle flexibility and strength, as well as joint mobility.
Another powerful tool in the quest for good posture is to begin paying attention to the way you move and hold your body throughout each day, and correcting yourself as necessary.
"Think of someone pulling you up by a string from the top of your head when you are sitting or standing," Fisher said. "If someone looks at you from the side, your ears should be in line with your shoulders."
When sitting, keep your feet flat on the floor with your hips slightly higher than your knees, and try to avoid sitting with your legs crossed. Also, strive to keep your head in a neutral position, trying not to look up or down for extended periods of time.
"When sitting in your car, sit up nice and tall before you set your rearview mirror," Fisher said. "When you can't see out of it, it means that you are sitting with poor posture."
Keeping a curve in your low back can be important to proper posture as well. For this reason, you may want to try using a lumbar roll anywhere you sit for extended periods of time, such as in the car or at work.