Bad posture is often the result of muscular imbalances that occur from repetitive activities that cause us to assume awkward positions. There are many things that can be the cause of our bad posture including work, hobbies and other regular activities. people who work long hours are at a higher risk of developing postural issues.
Postural issues are not simply rolled shoulders or hunching. There is no one “correct posture” but and ideal position for your particular structure. There are some typical signs of bad posture which include tummy sticking out, rounded shoulders, forward head posture and an increase curve in the lower back. The increased curve in the lower back and the tummy sticking out are generally the result of sitting for long periods, and the upper body issues are often from having the hands out in front of us all day and leaning toward screens.
Poor posture can cause all sorts of symptoms including nerve impingement, aches and pains, restricted range of motion and fatigue. Poor posture also increases your chances of sustaining many injuries.
If we move into a no exercise regime without addressing our bad posture the exercise can actually exacerbate the bad posture, it’s always a good idea to have you posture assessed and a specific program designed to work on you specific issues.
As postural changes come on very slowly we often don’t realise they have occurred and we feel that our current positioning is fine. Some common ways people try at home to correct poor posture actually end up increasing the issue.
Here are some things you can try to improve your postural issues
- When at the desk, keep your back on the back rest, adjust the chair so your knees and your hips are level, and keep your feet on the ground or use a foot rest.
- Try not to sit on low chairs or couches too often.
- If standing, have you feet shoulder width apart and try to have you weight evenly distributed on both feet.
- Use shoes with adequate padding and try not to wear heels.
- MOVE. Try to get up every hour and do shoulder rolls, windmills torso twists or go for a walk.
- Stop crossing your legs.
- If you are on the phone a lot get a headset.
- Use your legs when lifting.
- Yoga and pilates can be a huge help.
- Check out our stretch library.