Posture- The Good, the Bad and the Ugly Truth

by Robert C. Reiss, DC

It causes:

• long term muscle strain, herniated discs of the spine, pinched nerves
• tension headaches
• breathing difficulties because of a decrease in respiratory muscle strength
• an increase in the weight of the head on the spine leading to premature arthritis
• a stretching of the spinal cord 5-7 cm and disease
• overall muscle fatigue in your body
• loss of good bowel function
• an increase in pain throughout the body
• a decrease in your thinking and immune function
• you to look older, and reduction in self-confidence

What is this preventable and correctable condition that causes all of the above and more- Poor Posture.

Posture is as important to good health as any of the other factors that we are more aware of such as eating right, exercising, getting a good night’s sleep, and avoiding potentially harmful substances like alcohol, drugs, and tobacco in excess.  As with all of these, prevention and awareness is the best way to deal with the consequences of poor posture.  This article will try to bring the effects and focus of poor posture into your consciousness so you can begin to make the necessary changes needed to improve your posture and ultimately your health.  In order to have good posture it takes awareness and hard, consistent work on your part and a chiropractor who does structural corrective work on the body.

Doesn’t this sound familiar? - “Stand up straight.” “Stop slouching.” “Pull your shoulders back.”   Can’t you hear your mother’s voice as you read those quotes?  What is good posture anyway?

Posture refers to the body’s alignment.  When the parts of the body- the bones, muscles, and joints are balanced for peak performance, the effects of gravity do not put too much stress on one or more parts of your body.  Good posture produces strong motion so your body can move easily and without pain.  Healthy posture requires strong core muscles.  The muscles that make up your inner core are the diaphragm, transverse abdominis, multifidus, and your pelvic floor.

Go stand in front of a mirror and close your eyes, take a deep breath, and relax your body.  Open your eyes- what do you notice?  Is your head tilted to one side or the other?  Is one shoulder higher?  Now put your hands on your hips- is one higher than the other?  Turn to the side and close your eyes, breath in and relax.  Open your eyes and slowly turn your head to look in the mirror.  What do you notice now?  Is your head thrust forward?  Are your shoulders rounded forward?

The most prevalent postural distortion which is affecting people in greater and greater numbers is forward head posture.  Chiropractors are seeing more patients and a tremendous increase in young people in their offices complaining of neck pain, headaches, shoulder pain, or numbness and tingling into the upper extremities.  The biggest reason for this is the increase use of cell phones for texting and the availability of other handheld mobile devices.  The statistics bear this out.  In December of 2009 there were 110 billion text messages sent.  In December of 2008 there were 48 billion sent.  62 billion more were sent which is a 120% increase in one year.  The increase is not surprising considering that children are getting mobile phones at a younger age because they are affordable and parents want to stay in touch with their offspring. The hand-held devices are performing more daily functions and are more portable than ever.

Remember that where the head goes the body will follow.  If a person has forward head posture (FHP) then the shoulders will roll forward followed by a concave chest and pelvic tuck.  By doing this the body tries to balance itself and brings the eyes up to look forward.  This is a basic life-preserving reflex which takes over all other postural considerations.

By changing your poor posture habits and correcting the underlying structural causes you begin preventing the headaches, breathing problems, fatigue, and damage to your internal organs that were caused by spinal and postural misalignments. A chiropractor that uses structural correction techniques and posture rehabilitation exercises can begin the process of making good posture a permanent part of your life.  By correcting the misaligned areas that cannot correct themselves, using good body mechanics during the day, teaching you how to strengthen your core muscles, and educating you on proper posture techniques (when you are standing, sitting and sleeping), your body will begin to take on the new habit of good posture.  It takes about 3 weeks to make a new habit permanent.

Below is a list of some good posture tips.  These are not all you need but they are a good starting point.

 

Good Posture Tips

Standing:

            Weight on balls of your feet not heels

            Arms hang naturally by your side

            Feet shoulder width apart

            Don’t lock your knees

            Keep head level and in line with your neck and spine

            Lift your breastbone and bring your shoulder blades down

            Shoulders upright

Sitting:

            Use a therapy ball instead of a chair

            Both feet flat on the floor

            Sit up at the edge of your seat with feet underneath you

            Shoulders straight

            Get up and stretch

Driving:

            Move seat up

            Seat back vertical

            Use a wedge

            Knees bent

            Don’t grip the wheel to tight

Sleeping:

            Never on your stomach

            Firm mattress

            Sleep on your side in the fetal position

            If you sleep on your back place a pillow or roll under your knees

            The pillow height should keep the spine in a neutral position.

Balance:

            Practice standing on one leg every day.

The harmful effects of poor posture are well documented.  How to correct it was not, until now.  It must start with a practitioner who utilizes structural correction techniques and an evaluation that identifies the underlying structural faults in the body.  Once those have been identified, the proper course of correction can begin and you will be on your way to standing straighter and becoming healthier.

 

Robert C. Reiss, DC

40 Triangle Center, Suite 215

Yorktown Heights, NY 10598

914-962-5413

www.reisschiro.com

www.USChiroDirectory.com

 

Please follow us on Facebook for a series of posture exercise videos.  Also, we will be posting them on Youtube.

 

References

 

Livestrong.com-- Negative Effects of Poor Posture by Chris Sherwood

www.SixWise.com-- Good Posture: The Important Benefits of –and Keys to – Good Posture

MassChiro.org-- Good Posture... just how important is it?

Dynamic Chiropractic-- Forward Head posture Caused by Texting by Dean Fishman, DC 

April 22, 2010, Vol. 28, Issue 09

Posture, Pain, & Proprioceptors by Burl Pettibon, DC

Southern California Orthopedic Institute-- Posture is Important by Frank J. D'Ambrosio, PT

Spineuniverse.com-- Maintaining a Healthy Spine- Posture by Jeanne Markusic, PT