By: Adam Inkpen
INTRODUCTON
Bad posture has plagued our society and caused many issues, such as mid/lower back pain, neck pain, shoulder pain, and hip pain, to name a few. Does this sound familiar to you, or does it ring a bell? Well, in the hustle and bustle of life, it can be challenging to maintain and think about our posture. Nevertheless, posture plays a crucial role in not just our physical health but also our mental well-being, quality of life and overall confidence. This blog post will explore the side effects of poor posture, how to create better posture habits for a healthier, happier life and why good posture matters more than you might realize.
POOR POSTURE’S EFFECTS
First, we will discuss how poor posture has detrimental consequences and affects mental and physical well-being. Many of us spend the majority of our days sitting, whether it is at a desk, in front of a computer, or on the couch, binge-watching our favourite shows. Sitting for extended periods wreaks havoc on our posture; it promotes slouching and rounding of the spine, where the shoulders roll forward, and the spine’s natural curves are compromised. This posture strains the back, neck, and shoulder muscles, leading to discomfort, tension, and, eventually, chronic pain. Also, it weakens the muscles that support good posture, specifically the core, back and glutes! As these muscles atrophy, it becomes very difficult to maintain proper alignment. Over time, a lack of postural muscles and a sedentary lifestyle can lead to kyphosis (excessive rounding of the upper back), lordosis (overarching of the lower back), and even disc herniation or compression. Also, sitting compresses the intervertebral discs – the soft cushions between the vertebrae – reducing their ability to absorb shock and distribute pressure evenly along the spine. This can increase the risk of disc degeneration and other disc-related problems, further compromising spinal health. These are just a few of the potential consequences that poor posture has on our quality of life. So, what can you do about it, is it all doom and gloom?
GOOD POSTURE BENEFITS
Well first, it is important to identify the positives of good posture! Good posture is essential for maintaining a healthy spine and musculoskeletal system. When you sit or stand with proper alignment, your bones, muscles, and ligaments are in their natural positions, reducing the strain on your joints and preventing unnecessary wear and tear. This can help alleviate common ailments such as back pain, neck pain, and headaches, often resulting from poor posture. Also, maintaining good posture promotes better circulation throughout the body, which ensures that vital nutrients and oxygen reach your muscles and organs efficiently. This can boost energy levels, enhance digestion, and even contribute to a stronger immune system. Good posture can also positively impact your mental well-being! Believe it or not, your posture can significantly impact your mood and mental state. Several studies have shown that adopting an upright posture can lead to increased feelings of confidence, assertiveness, and positivity while slouching or hunching over can contribute to feelings of sadness, anxiety, and low self-esteem. By practicing good posture, you not only project an image of self-assurance to others but also signal to your brain that you are in a position of power and control. This can help reduce stress levels, improve focus and concentration, and enhance mental clarity and resilience.
STRATEGIES
So what are some strategies to implement to counteract the negative effects of poor posture from a sedentary lifestyle? Fortunately, there are several simple strategies to utilize. First, is to take regular breaks: set a timer to remind yourself to stand up, stretch, and move around every 30-60 minutes. Even a short break can help alleviate muscle stiffness and improve circulation. Second, is to create an ergonomic environment for your work setting, such as ensuring your chair supports your lower back, your computer screen is at eye level, and your keyboard and mouse are within easy reach. Third is to incorporate movement into your day; look for opportunities to incorporate physical activity into your daily routine, such as taking the stairs instead of the elevator, walking or cycling to work, or participating in active hobbies like dancing or gardening. Lastly, having a certified personal trainer improves your posture through tailored assessments
and plans. They start with thoroughly evaluating your posture and movement patterns to identify areas of concern and create a customized plan. This plan includes targeted strength training to fortify core, back, shoulder, and glute muscles, providing a sturdy foundation for maintaining alignment. Additionally, flexibility and mobility exercises address tight muscles that may disrupt posture.
CONCLUSION
In conclusion, good posture is not just a matter of aesthetics or etiquette; it’s a fundamental aspect of overall health and happiness. By prioritizing proper alignment in your daily life, you can experience many physical, mental, and social benefits that will enhance your quality of life for years. So, stand tall, roll those shoulders back, and embrace the power of posture!
