Posture Problems Under The Microscope

From hunching over our smartphones to slumping at our desks, modern life is full of everyday activities that encourage poor posture. While you may not pay much attention to the way in which you stand or sit on a daily basis, it could be taking a serious toll on your health and wellbeing. As well as causing temporary aches and pains, adopting unhealthy postures can lead to all sorts of long-term musculoskeletal conditions. Luckily, there are many steps you can take to relieve muscle tension and lower your risk of injury. Ready to straighten yourself up? Let’s take a closer look at some of the most common posture problems and how to resolve them.   Slouched sitting   Most of us are guilty of slouching in our chairs every now and then. Especially if you work in a sedentary environment that requires you to sit at a desk for long periods of time, the natural tendency is to slump down. However, this can be more damaging than you may think. While it may seem more comfortable than sitting up straight because your body has become conditioned to being this way, over time it can put added pressure on your back and overstretch the ligaments and discs that support the vertebrae. This increased tension can damage the spinal structure and lead to chronic back pain, as well as placing strain on the arms, neck, shoulders and legs.   To prevent these problems, choose an ergonomic chair that can be adjusted by height, back position and tilt. This will allow you to modify the chair to support your individual proportions. A correctly adjusted chair should relieve pressure from the lower spine and encourage you to sit upright. For added comfort, you can add a pressure relief cushion or lumbar support to your chair to further support the curvature of the spine.   However, simply having an ergonomic office chair is not enough - you’ll also need to get into the habit of sitting correctly. This may feel painful at first because your muscles are not used to supporting you in the correct position. Make sure that your knees are parallel with your hips and both your feet are flat on the floor. Try to avoid crossing your legs too, as this can cause your body to adopt an imbalanced posture. It’s also worth bearing in mind that prolonged static positions can aggravate postural related problems, so remember to take regular breaks and move around during the day to prevent your body from feeling stiff or sore.   Poorly set up desks   It may not be obvious at first, but the way in which your desk is set up could also be wreaking havoc on your posture. When you take into account the number of hours many of us spend sitting behind a computer screen each day, a poorly arranged workspace can only spell bad news for our health. Having your computer screen at an incorrect height can cause you to hunch and adopt a ‘forward head’ position where your chin juts forward, both of which can strain the neck, back and shoulders. Likewise, if your keyboard, phone and other desk objects are poorly positioned, it can cause you to repeatedly stretch and lean forward to reach the things you need. Over time, these repetitive movements can have a detrimental impact on your muscles.   To improve your posture at work, make sure that your screen is positioned straight in front of you, roughly an arm’s length away. The top of the screen should be at eye level, and you may need a stand for your monitor to sit on to ensure it’s at a comfortable height. Your keyboard should be directly in front of you so that your arms are straight and your elbows are under your shoulders and at your side when typing. Try to position frequently used objects, such as your stationary and phone, close at hand to avoid awkwardly stooping or stretching. If your job requires you to use your phone on a regular basis, it’s a good idea to ask for a hands-free headset to avoid muscle aches and cramp caused by holding the phone between your head and shoulders.   Standing incorrectly   Everyday habits such as texting, holding heavy bags on one shoulder and wearing heeled shoes can affect the way we stand and walk. While you may not notice at first, these common postural habits can cause muscle imbalances and place added strain on your back, neck, shoulders and buttocks. Stop and take the time to notice how your body looks when you are standing. Do you tilt your hips backwards? Are your shoulders hunched or rounded? Do you stoop forward or lean on one leg? If the answer to any of these questions is yes, then now’s the time to take action.   To improve your standing posture, there are a number of corrective exercises you can do to strengthen your core, shoulders, buttocks, chest and neck. For example, doing the plank, side-lying leg raises, bridging and lunges can all be highly effective. Practising gentle yoga exercises that involve thigh, chest, hip and neck stretches can also help to make your muscles stronger and more flexible.   It’s also important to make a conscious effort to stand correctly. To keep your body in alignment and maintain the spine’s natural shape, the neck should be straight and the shoulders parallel to the hips. Draw in your pelvis, keep your shoulders back, put an even amount of weight on both feet, relax your knees and avoid leaning your head forward.   Of course, these are just some of the postural problems we face on a daily basis, but it should get you thinking about what you can do to improve the way you sit and stand. Correcting your posture may feel uncomfortable and strange at first because your body has gotten used to sitting and standing in a certain way, but it will be worth it in the end. By paying attention to your body and practicing picture-perfect posture, you should be able to reduce your risk of injury and improve your overall health.