Are you suffering from bad posture? Have you done anything about it? Well, to begin with, the different factors of your life affect your posture. Postural dysfunction is its scientific name. It happens when the positioning of the spine is not natural, causing a person to have a stunted posture. The back is the central position of some of the body’s stress points. They are the joints, vertebrae and the muscles. People who work in offices and are constantly sitting down in front of a computer are the most frequent sufferers of back pain. In this article we will look at how to reverse poor posture.
What Exactly Does Poor Posture Entail?
Poor posture entails an arching lower back, potbelly, locked knees, and excessively pushed back shoulder blades. It also includes slouching, the presence of a hunchback, bent knees; head tilted forward, and rounded shoulders.
What Factors Contribute To Bad Posture?
- A poor workstation that is not appropriate for everyday use. It may be too small or just uncomfortable
- Muscle weakness and tightness
- Occupational demands that require you to do strenuous activities, which cause joint and back pains
- Most people lack knowledge on good posture. They have no clue that their posture is poor and that it has long-term effects when aging.
- Stiffness of the joints
- Lack of enough fitness
- Poor stability of the core
What Are The Dangers Of Poor Posture?
Poor posture has detrimental effects on the body in all aspects, mental and physical.
- Pains are the most prevalent effects of bad posture. Pains in the joints, back among other tension points in the body. Muscles are constantly tired because of the unnatural alignment of the body.
- Wrong alignment of the body affects mental health since the spine connects to the brain. The brain strains to perform normal body functions when you have poor posture.
- The body uses muscles to perform normal physical activities like sitting, stretching, and standing. A distorted posture has a major impact on the functionality of the muscles. The straining causes them to lack the essential flexibility.
- Poor posture is detrimental to the respiratory system. It affects normal breathing as it restricts lung compression and weighs in on normal breathing.
- Blood flow and nerve restriction is also a possibility.
- The possibility of spine issues is higher. There is a high chance of the vertebrae pulling off alignment if it is not naturally in line. This chance increases if the poor posture entails slouching, and the head tilts forward and down.
- The chest muscles become excessively strong and push towards the diaphragm. This makes them pull the shoulder blades in a forward direction thus rotating then upper arm bones. The chest then pulls down toward the pelvic area and inward toward the front spine. This messes up the inhaling ability of the whole chest cavity.
- Poor posture lessens the ability of the brain to relay messages to the body effectively. This is because the nerves running from the neck to the core of the body are in a distorted form.
How To Reverse Poor Posture?
The good news is that poor posture is reversible. There are various ways of curbing or preventing the above factors. They are either physiotherapy related or via working out mechanisms. Physiotherapy here includes procedure like electrotherapy, soft tissue massaging and manual therapy, mobilization of the joint, dry needling, use of correction exercises and movement techniques, postural tapping, and postural education and training, among others. Physiotherapy is quite expensive and most people shy away from going through with these techniques. Nevertheless, they are very effective.
An alternative to this is the use of workout mechanisms that aid in postural correction. There are a couple of easy workouts that are doable in the comfort of your home an even your office. The following three easy to do posture are essential for correcting posture. They are:
- Bird wing exercise or Bruegger’s exercise
Proceed by placing your elbows at a ninety degree bent position; make sure that you are squeezing gently on the side of the rib cage. With forearms placed forward and palms open, inhale and exhale with the following issues in mind:
- Make sure your breathing and your movement is synchronized
- Press your shoulder blades down as you inhale into your mid-back section, while also ensuring that your hands are carefully positioned in front of your elbows
- As you exhale ensure that your forearms are rolled out and your elbows are tucked at your ribs
Do this exercise for a minimum of five times.
- Cobra pose
Lie flat on your belly. Bend your elbows under the shoulders and ensure that the palms are facing down. Inhale and lift your chest by pressing your torso up. Lift your elbows off the floor to around three to five inches. Exhale as you contract your muscles towards the thighbones, this will create length in your lower back which will aid your posture when done for a minimum of five times in a day. As you inhale, pull your chest forward. This will aid you in receiving deeper breaths as it will pressurize your lungs and draw into your mid torso. As you do these ensure that your head is not hanging forward or looking down; or even in a position that is craned-back. This will reduce any neck pain as you do the exercise. Hold this posture for a minimum of five to ten breaths.
- Arch over a physioball
A physioball is round and bouncy. Begin by purchasing or possessing one. Lie on the ball with the feet flat on the floor and knees in a bent position. Make sure you hold your hands to your hips with the ball balanced under you. When in a fully balanced position, reach out your arms wide. Inhale deeply as you feel your chest muscles stretching. Make sure that your head and neck is in a relaxed position. Hold this position for around a minute. This is a pain-free and easy exercise.
Do you experience back pain from time to time? Have you ever experienced any of the above symptoms? With the above core strengthening remedies and exercises, your posture will improve within no time. Start immediately and prevent future physiological and physical long-term effects.