While good posture may seem to be nothing more than a beauty standard, the truth is that it has a major impact on your overall well-being. Beyond aesthetics reasons, there are many physiological reasons why you should maintain good posture – how important is it? Good Posture can lead to improved mood, reduced chronic pain and more! The benefits of good posture can be felt in many aspects of life.
What Is Posture?
Posture is the position in which someone holds their body when standing or sitting. To break it down it’s how your body is aligned with your spine and hips when you walk, sit and stand. Have you ever encountered a stunningly gorgeous person, whose beauty was completely altered by slouching and poor posture? Good posture will not only enhance your appearance it can also increase your self-confidence.
Most Common Causes Of Poor Posture
- Use of technology: Modern technology has revolutionised our lifestyles. However, some of these changes have had detrimental effects on our health. Excessive use of devices such as phones, computers, and tablets poses a significant concern, particularly due to its potential to increase poor posture.
- Muscle tension/ muscle weakness: If some of your muscles are significantly stronger or weaker than others, it can contribute to bad posture. To tackle this issue, it's important to follow a well-rounded exercise routine that targets all the major muscle groups.
- Injury: If you've had an injury, the muscles around the injury site might spasm to shield the vulnerable area. It's a natural response aimed at stabilising the injured part of your body. However, if these spasming muscles continue to weaken over time, it can lead to a muscular imbalance that affects your posture.
- Poor choice of footwear: The type of footwear you choose can significantly impact your posture. Ill-fitting shoes or those lacking proper support can lead to imbalances and put strain on various parts of your body, including your feet, ankles, knees, hips, and spine. Over time, this can contribute to the development of poor posture, as your body compensates for the discomfort and instability caused by inadequate footwear.
- Sedentary Lifestyle: A sedentary lifestyle, with prolonged periods of sitting or inactivity, can have detrimental effects on posture. When you spend extended hours seated, especially in positions that lack proper ergonomic support, your muscles become weak and tight, particularly in the back, hips, and core.
- Genetics: Genetics play a role in determining your body's structure and alignment, which can ultimately influence your posture. While genetics may set the foundation for your skeletal structure, lifestyle factors such as physical activity, ergonomic habits, and posture awareness can still play a crucial role in maintaining optimal posture.
3 Types Of Poor Posture And Their Negative Effects On Your Health And Appearance
Kyphosis Or The Question Mark Head
Kyphosis can be characterised as a forward hanging head and a curved or hunched spine. This posture is commonly caused by degenerative changes in the body, muscle weakness and compression fractures. Kyphosis posture problems are common amongst the elderly, office workers, large-breasted women, obese and very tall people.
Hyperlordosis
Hyperlordosis is a condition characterised by an exaggerated inward curvature of the lower back. This excessive curvature causes the buttocks to protrude and the lower spine to curve inward more than normal, leading to a noticeable arch in the lower back area. Hyperlordosis posture is common amongst individuals who are overweight or obese and pregnant women.
Flat Back
People with "flat back" have a spine that doesn't have its usual curve, making it flatter. This can cause their pelvis to tuck in, making them lean forward. Individuals with flat back can find it tough standing for a long period of time, and they might deal with persistent back and leg pain. This posture issue often stems from muscle imbalances. People who spend long hours sitting or standing with poor posture, such as office workers, students, or individuals with sedentary lifestyles, may be at higher risk of developing Flat Back posture.
What Are The Health Issues Caused By Poor Posture?
Inadequate posture can result in substantial health consequences:
- Back Pain: Negligent posture causes chronic back pain and distress by straining the muscles and the ligaments impacting the upper and lower back.
- Joint Degeneration: Over time poor posture can lead to joint deterioration, and cause additional problems such as osteoarthritis.
- Rounded Shoulders: Slouching causes rounded shoulders that not only impact your appearance but can also trigger everything from neck pain and headaches to lower back strain and poor circulation.
- Potbelly or Protruding Belly: Improper posture can cause your belly to protrude. When you slouch or hunch over, your stomach muscles relax and become less engaged, this can cause the muscles in your stomach to weaken and can disrupt digestion and cause constipation.
- Tension In Upper Back And Neck: Poor posture can lead to migraines and headaches.
- Breathing Dysfunction: Slouching has a direct link to poor diaphragm mobility and poor chest expansion thus restricting the expansion of the lungs. This causes shortness of breath and can lead to other health concerns like chest pain, nausea and dizziness.
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Urinary Incontinence: Poor posture can increase abdominal pressure, which puts pressure on the bladder and can cause urinary tract infections and weaken pelvic muscles.
Acid Reflux, Indigestion And Constipation: Consuming food with poor posture places stress on your diaphragm, hindering its proper function. This can result in a range of discomforts including acid reflux, heartburn, bloating, and excessive gas.
How to Correct Your Posture:
- Stand up straight and tall.
- Keep your shoulders back.
- Pull your stomach in.
- Put most of your weight on the balls of your feet.
- Keep your head level.
- Let your arms hang naturally at your sides.
- Maintain a shoulder-width stance.
More Ways To Develop Good Posture:
- Invest in good-quality pillows and mattresses.
- Do your breathing exercises.
- Purchase comfortable and high-quality footwear.
- Get furniture that’s comfortable and ergonomically pleasing.
- Invest in physiotherapy and chiropractor.
- Do regular yoga and stretches.
If you have severe problems with pain and discomfort, we recommend you contact your healthcare practitioner for further guidance on treatment.
Conclusion:
Maintaining proper posture is essential for overall health and well-being. When your body is properly aligned, it can have significant positive effects on both your physical and mental health. Implementing small adjustments—such as changing your sitting position, taking regular breaks to move around, and wearing supportive footwear—are just a few ways to correct and improve your posture.
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https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/posture
https://www.health.harvard.edu/staying-healthy/3-surprising-risks-of-poor-posture
https://health.clevelandclinic.org/health-effects-of-poor-posture
