What are the common back issues due to poor postures, and how can physiotherapy correct them?
If you haven’t been part of any accidents or lifted a significant weight before experiencing back discomfort, it’s likely due to persistent poor or terrible posture. Following excellent posture through best practices will help you avoid lower back pain and damage. Understand why and how your back is affected by your posture.
We’ve all heard that having proper posture is important for good health. We don’t usually notice terrible posture until it’s established due to years of unhealthy habits and is visible in a large number of grownups. However, only a few people truly understand the significance and necessity of excellent posture.
What do we mean by posture?
The position where you keep your body while standing, sitting, or lying down is called posture. The precise alignment of body components is maintained by the appropriate amount of muscular tension against gravity in good posture. We would tumble to the ground if we didn’t have posture and the muscles that govern it.
Normally, we do not maintain proper posture intentionally. Instead, specific muscles take care of it for us, and we don’t even realize it. While ligaments assist in holding the bones together, these postural muscles, when working properly, protect us from being pushed forward by gravity’s forces. During movement, our posture and balance are also maintained by postural muscles. Bad posture can lead to many back problems.
Why does having a good posture become necessary?
Good posture allows us to stand, walk, sit, and lay in postures that put the least amount of pressure on supporting muscles and ligaments when moving and carrying weight.
You’ll need enough muscular flexibility and strength, normal joint mobility in the spine and other body areas, and effective postural muscles to maintain good posture on both sides of the spine. Furthermore, you must be aware of your postural patterns at home and work and attempt to improve them as needed.
Consequences of bad postures.
Spine curvature.
An ‘S’ shape is formed by the three major curves of a correctly aligned spine. Poor posture can lead these natural curves to shift form over time, exerting too much pressure in the incorrect place. Your spine can absorb stress, but poor posture can erode this ability over time, putting risk on the body for more serious damage down the road.
Headaches and neck pain.
Poor posture puts strain on your posterior muscles, leading to neck problems. Tension headaches can result from the pressure exerted on your neck by tight muscles, whether your shoulders are arched forward, or your head is directed downward. Physiotherapy treatments for backache will involve many exercises that you can perform at your home.
Back pain.
The unwanted strain on your upper and lower back is one of the most well-known negative consequences of bad posture. Slouching forward compresses the area between your shoulder blades, flattening your back muscles. You are most likely not sitting up properly if you get an ache below the neck and around your tailbone after a long day at work. Physiotherapy for back pain can help you alleviate the excruciating pain.
Improper digestion.
If you work at a desk most of the day, poor posture might cause stomach problems. When you don’t heed to your posture, your organs might become compressed, slowing the digestion process and causing gastrointestinal issues.
Poor quality of sleep.
Your entire muscular system might be put in jeopardy due to poor posture. If you can’t fully relax your body at night, you may find yourself tossing and turning in an attempt to find a proper position for your neck and back, resulting in hours of sleep loss.
Mental toll.
It can also negatively influence work ethic if you do not sit up straight or stand with your shoulders back. Your attention will always be on your discomfort rather than the work at hand. According to Health Psychology, poor posture is linked to low self-esteem.
Posture correction therapy
There are a few easy things you may take to improve your posture. Sitting up straight at a desk, driving, or lounging on the sofa is a terrific approach to eliminate slouching behaviour. Slouching can also be avoided by keeping your shoulders lifted and pulled slightly back. Rolling your shoulders backwards a few times can assist in reducing stress, improving circulation, and increasing awareness of the muscles in your shoulders to prevent them from drooping forward and maintaining excellent posture, while a firm mattress and pillow also aids sleeping. Sleeping sideways with a cushion between your knees might help you maintain appropriate alignment.
Exercises that can help you correct your posture.
Certain exercises can assist you in developing appropriate posture; with a little effort, you can sit straight, stand tall, and appear confident. These exercises must be done three to five times each day.
Cervical retraction.
Take a seat on a chair and sit up straight with your feet on the floor. Now you should raise your chin to the ceiling without nodding after a few long breaths. If the exercise is painless, hold for five seconds and repeat ten times. Repeat 3 or 5 times each day.
Shoulder blade squeeze.
Start with sitting or standing tall and straightening your back and neck. Squeeze your shoulder blades together as much as you can without hurting yourself, but just to the point where you feel a mild to moderate strain. If the exercise is painless, hold for five seconds and repeat ten times. Repeat 3 or 5 times each day.
Chin tucks.
You must begin this exercise by sitting or standing tall, with your back and neck straight and shoulders slightly back. You will have to tuck your chin in as much as you can without hurting yourself, as long as you only feel a slight to moderate strain. Face forward with your eyes and nose. If the exercise is painless, hold for a few seconds and repeat ten times. Repeat 3 or 5 times each day.
Exercises that help with poor posture are also beneficial. They may be done 3 or 5 times each day, usually while sitting at a computer or lounging on the sofa. Exercises that strengthen the core, such as chin lifts while sitting on a chair, improve spinal support. Shoulder squeezes, which include sitting or standing up straight and squeezing your shoulders back as strongly as you can a few times, activate the muscles that lift your shoulders. Repetition of these exercises is an excellent approach to help you remember to maintain proper posture.
Conclusion.
Physiotherapists understand how tissues and joint structures interact and may offer stretches and exercises to ensure that certain body areas are not overworked. Muscle strength and proper alignment are essential for healthy posture. Physiotherapists in Calgary are committed to ensuring that your body functions as efficiently as possible to remove discomfort and avoid the onset of disorders.