It is quite common for people who spend long hours sitting down to experience back or neck pain. This problem is particularly common amongst office workers and anyone who works at a computer, and it can be rather difficult to relieve this pain, as work must carry on as normal. Fortunately, there are some exercises, such as the stretches at the office, which can be carried out easily to improve posture.
Would you like to find out more about how to correct poor posture? Read on!
What does ‘postural education’ mean?
Humans are the only animals that remain bipedal at all times and live exclusively on two legs, and although this may seem perfectly normal to us, our musculoskeletal system has not yet fully adapted to it. This results in back pain, muscle spasms, spinal misalignments and other ailments associated with the weight we carry on our backs day in, day out – specifically in the lower back.
To avoid these chronic aches and pains, prevention is better than cure; that is why specialists place such great emphasis on postural education.
Do you know what this concept refers to? We’ll explain it to you!
Postural education involves learning correct postures to prevent the musculoskeletal problems that arise when we repeatedly subject our muscles to harmful positions, such as spending a long time sitting or working whilst standing in the same spot. In other words, when we spend too many hours in the same position, we tend to adjust our body and relax, placing excessive strain on certain areas.
There are numerous factors that determine a person’s posture, such as tiredness, muscle tone, heredity and even one’s own emotions.
Postural education focuses on correcting posture and helping us to internalise these postures so that we adopt them automatically.
How does postural education help improve your physical health?
Physiotherapists and rehabilitation specialists place particular emphasis on good posture because of all the benefits it brings. That said, these benefits won’t be immediately apparent, and we need to be consistent until our bodies get used to it.
- Reduction in aches and pains: Good postural awareness helps to maintain the correct alignment of the spine, which reduces tension and strain on the muscles, thereby alleviating discomfort and pain in the back, neck and shoulders.
- Injury prevention: Maintaining good posture whilst carrying out everyday activities, such as lifting objects or sitting at a computer, helps prevent potential musculoskeletal and joint injuries.
- Improved respiratory function: Correct posture facilitates full expansion of the chest, allowing for better lung ventilation and optimal oxygenation of the body.
- Muscle strengthening: Maintaining good posture involves using the body’s supporting muscles correctly, which helps to strengthen them and improve stability.
- Prevention of circulatory problems: Correct posture promotes blood and lymphatic circulation, helping to prevent problems such as poor circulation and swelling in the limbs.
- Greater efficiency of movement: Good posture improves the body’s alignment, which leads to greater efficiency of movement and overall physical performance.
- Mental health benefits: Maintaining an upright and balanced posture can have a positive effect on your mood and self-esteem, as it is linked to greater confidence and a positive self-image.
What are the most common conditions affecting the spine?
The spine supports more than half of the body’s total weight and, as the years go by, it begins to suffer. These are the most common conditions we suffer from when we do not maintain good posture:
- Herniated disc: this occurs when the gel-like centre of an intervertebral disc protrudes outwards, compressing the nearby nerves. The causes are usually sudden movements, excessive strain, ageing and wear and tear of the disc.
- Scoliosis: this is an abnormal lateral curvature of the spine. The cause is often unknown (idiopathic scoliosis), but it can also be congenital or result from other medical conditions.
- Low back pain: this is pain in the lower back and can be caused by an injury, muscle strain, a slipped disc, arthritis or poor posture.
- Neck pain: this involves a stabbing pain in the neck, usually caused by muscle strain, injury, osteoarthritis or a cervical disc herniation.
- Spinal stenosis: This occurs when the spinal canal narrows, compressing the spinal cord or the nerve roots. Causes may include ageing, slipped discs, osteoarthritis or congenital conditions.
- Disc protrusion: this is a deformity of the intervertebral disc, which slips out of its normal position without the outer layer tearing. The main cause is wear and tear and degeneration of the disc.Spondylolisthesis: this occurs when a vertebra slips forwards over the one below it, which may be caused by congenital defects, trauma or chronic wear and tear.
- Vertebral fractures: they may be caused by trauma, osteoporosis or bone diseases.
- Nerve entrapment: This occurs when a nerve is compressed or trapped between the vertebral structures, causing pain and other symptoms. This may be due to slipped discs, bone spurs or spinal stenosis.
- Spondylosis: this refers to the wear and tear and ageing of the spine, which can lead to problems such as osteoarthritis and chronic pain.
Take note of these 7 tips on good posture and avoid back pain!
To round off, we don’t want to end this post without offering you a solution to your back problems. Take note of the following seven tips to improve your posture.
- Try to make sure you have an ergonomic chair at work: Make sure your workstation is set up properly to encourage good posture. Adjust the height of your chair and desk so that your elbows are level with the keyboard and your feet are flat on the floor. Position your monitor at eye level to avoid having to tilt your head down.
- Maintain good posture when sitting: If you spend a lot of time sitting down, make sure you keep your back straight, your shoulders relaxed and your feet flat on the floor or on a footrest. Avoid crossing your legs and change position frequently.
- Do some strength training: Do specific exercises to strengthen the muscles in your back, abdomen and neck, as these help to maintain good posture and prevent injuries.
- Perform stretches regular: Incorporate stretching into your daily routine to improve flexibility and reduce muscle tension. Pay particular attention to the neck and lower back.
- Be mindful of your posture whilst sleeping: Choose a mattress and pillow that provide good support for your spine whilst you sleep. The most recommended sleeping positions are on your side or on your back, using a pillow that provides adequate support for your neck.
- Lift objects correctly: When lifting heavy objects, bend your knees whilst keeping your back straight, and use your leg muscles to lift the load. Avoid twisting your body whilst holding a heavy object.
- Perform active breaks: If your job involves sitting for long periods, take a break every hour to stand up, walk around a bit and do some stretches. This helps to reduce muscle tension and improves blood circulation.
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