Posture for health and fitness including exercises

At the Back Pain Centre Sunderland we believe posture is very important to the health of our bodies. Poor posture will place the body into positions where it has to use extra energy to hold itself upright. This fatigues the muscles and places excessive pressure upon the joints which often results in back pain.

Our modern lifestyles are detrimental to a healthy upright posture. The habit of slouching often begins in childhood. As we age, osteoporosis (thinning of the bones) and osteoarthritis (wear and tear) often result in poor posture. Inactivity worsens our posture, making back pain inevitable.

Advantages of good posture
When you sit or stand, it is important to keep your shoulders relaxed, held back and down. This will prevent you from slumping which can lead to a permanent rounding of the upper back (widows hump), with the head jutting forwards. This can cause the muscles in the neck and between the shoulder blades to become tired and strained. Many neck, shoulder, arm pains and headaches are caused by this posture.

Sitting in the correct position will ensure even weight distribution through the vertebrae, making breathing more efficient as the diaphragm and upper part of the chest can be used correctly. It can improve digestion, as the lower abdomen is not being compressed, and also improve circulation. This will result in more mobility and less strain on the back muscles.

The most common postural problem is called an Anterior/Forward Head Posture (AHP). AHP and a slouched position are reinforced by gravity, making it harder to maintain a natural upright posture. The signs of AHP include: increased pressure on the heels, roundness of mid-upper back, rounded forward shoulders, head forward, and “chin poke”.

The weight of a typical human head is around 5kg. The head should be centered over the shoulders. For every extra inch the head is placed forward, the compressive forces on the lower neck increase by the additional weight of around 5kg. Therefore, one inch forward head translation equals 10 kg head weight, two inches equals 15kg head weight, and so on. Just try this yourself by holding a weight close to your body and then holding it out in front of you. The weight feels heavier depending on how far away it is from your body.

Posture Test
One simple way to test your own posture is to stand with your back against a wall and your heels about 6 inches away. With the back of your head touching the wall, and your eyes level, the curves in your lower back and neck should leave enough space to slip your hand through. If your curves are too great or too small, your spinal alignment may not be ideal. If your head won’t touch the wall, or you have to tilt your head back to reach it you may have an AHP.

What is Correct Posture?
The correct way to stand
1. Hold your head up straight with your chin in. Do not tilt your head.
2. Make sure your earlobes are in line with the middle of your shoulders.
3. Keep your shoulder blades back.
4. Keep your knees straight.
5. Stretch the top of your head toward the ceiling.
6. Tuck your stomach in. Do not tilt your pelvis forward or backward.
7. The arches in your feet should be supported.

The Correct Way to Sit
1. Sit upright with your back straight and shoulders back. Your buttocks should touch the back of your chair.
2. A Therapeutica back support or a lumbar roll (ask at reception for details) can be used to help you maintain the normal curves in your back. If you are not using a back support or lumbar roll: sit at the end of your chair and slouch completely. Draw yourself up and accentuate the curve of your lower back as far as possible. Hold for a few seconds. Release the position slightly (about 10 degrees). This is a good sitting posture.
3. Distribute your body weight evenly on both hips.
4. Bend your knees at a right angle. Keep your knees even with or slightly higher than your hips. (Use a foot rest or stool if necessary). Your legs should not be crossed.
5. Keep your feet flat on the floor.
6. At work, adjust your chair height and work area so you can sit up close to your work. Rest your elbows and arms on your chair or desk, keeping your shoulders relaxed.
7. When sitting in a chair that rolls and pivots, don’t twist at the waist, turn your whole body.
8. When standing up from the sitting position, move to the front of the seat of your chair. Stand up by straightening your legs. Avoid bending forward at your waist.

Posture Exercise
1. Stand next to a wall with your heels touching the wall and knees straight. 2. Make your buttocks touch the wall.
3. Make your shoulders touch the wall – do not flatten them fully against the wall.
4. Make the back of your head touch the wall ensuring that you keep your chin level.
5. Hold this posture for a minute.
6. Raise your hand and tuck it between the wall and the small of your back. If your hand does not fit snugly, gently tense your lower abdominal muscles to tilt your pelvis and draw the small of your back closer to the wall.
7. Now step away from the wall and try to maintain this posture whilst walking around.
8. Repeat this 5 – 10 times a day. This is the posture you should try to develop for walking.

Remember that a three-minute micro break to perform this simple exercise every 30 minutes is far superior to a 15-minute coffee break every two hours!

Do children need to have their posture checked?
Yes, children are constantly growing and are very active. Small trips and falls, sports injuries, or other ‘micro trauma’ can cause postural problems. A child’s body usually responds to treatment far quicker than an adult’s and early intervention ensures they form good postural habits for life.

Remember it is never too early or late to improve your posture. If you want to learn how to start retraining your body into the correct position, then you will be pleased to know that at the Back Pain Centre Sunderland we run specific postural improvement courses. Please ask your practitioner or at reception for further information.

The information provided is for general guidance only and must not be used for diagnosis or treatment of a health problem. This information is not intended to be a substitute for professional medical advice.