At its best, good posture is pain-free and energy efficient. It allows us to move with grace and ease. Unfortunately, most of us don’t have ideal posture. In fact, according to the Cleveland Clinic, up to 80% of Americans suffer from some form of back pain. And poor posture is a contributing factor for many people. So, what causes poor posture, and what can we do about it? Let’s take a closer look.
The effects of bad posture
One of the most immediate effects of bad posture is neck and back pain. If you spend your days hunched over a desk or looking down at your phone, you’re putting a lot of strain on your spine. This can lead to tension headaches and conditions like degenerative disc disease and herniated discs. Bad posture can also cause problems with digestion. When you slouch, your stomach muscles tighten, making it harder for your food to move through your digestive system. This can lead to constipation, heartburn, and bloating. In the long term, poor posture can contribute to conditions like IBS and GERD.
Another problem caused by bad posture is shallow breathing. When you slouch, your chest cavity constricts, making it harder for your lungs to expand fully. This can lead to fatigue, anxiety, and even dizziness. Over time, shallow breathing can cause permanent damage to your lungs and make it harder for you to get the oxygen you need to stay healthy.
The good news is that there are several practices you can follow to improve your posture and avoid these health problems. First, remember to sit up straight when you’re at a desk or using a computer. This will help improve your posture and prevent slouching. Use a chair that supports your back, and take breaks often to walk around or stretch. Balance your weight evenly on both feet and tuck in your pelvis when standing. And finally, be mindful of how you hold yourself when carrying things—try not to carry heavy bags or purses on one side of your body only.
Causes of Poor Posture
One of the primary causes of poor posture is muscle imbalance. This can be caused by several factors, including repetitive stress injuries, bad habits (like slouching), and prolonged periods of inactivity or immobility. When muscles become imbalanced, they pull on bones and joints in unnatural ways, which can lead to painful joint problems like arthritis. Poor posture can also cause tension headaches and neck pain.
Another common cause of poor posture is weak core muscles. Your core muscles include your abdominal muscles, hips, and lower back. These muscles work together to support your spine and help you maintain good posture. But if they are weak, they can’t do their job properly and you may start to slouch or hunch forward. Weakness in the core muscles is often caused by sedentary lifestyles and pregnancy/childbirth.
Best Treatments for Poor Posture
The best treatment for poor posture will vary depending on the underlying cause. But there are some general treatments that can help improve your posture and relieve pain:
- Chiropractic care – Professional chiropractors are trained to identify and correct posture problems. They use a variety of techniques, including manual adjustments, to realign the spine and relieve pressure on the nerves.
- Stretching and exercises – simple stretching and strengthening exercises can help stretch tight muscles and improve muscle balance. Physical therapists can design an exercise program specifically for you based on your needs.
- Ergonomic changes – if your job or hobbies require you to sit or stand for long periods of time, make sure you have a good ergonomic setup. This means using proper furniture (a chair with good lumbar support, for example) and making sure you take frequent breaks to move around.
- Posture correction devices – there are a variety of devices that can help correct your posture, including back supports, shoulder supports, cervical collars, and postural taping. These devices can be helpful in the short term, but you should also focus on long-term solutions like stretching and exercises.
- Massage therapy – massage therapy can help relax tight muscles, which may be contributing to your poor posture. Experts suggest looking for a therapist who is certified in trigger point therapy or myofascial release.
Final thoughts
Bad posture is a very common problem that can lead to pain and other health problems if left untreated. There are many possible causes of bad posture, but the most common are muscle imbalance and weak core muscles. Several treatments can help improve your posture, including stretching/exercising, ergonomic changes, posture correction devices, and massage therapy. Talk to your doctor or physical therapist to find out which treatment is best for you.