Perform stretching exercises two or three times a week to boost muscle flexibility. Exercise regularly to improve muscle strength and tone. Stretch your neck muscles regularly by turning your head from one side to another. Your abdominal muscles support your lower back, so make sure they are in good condition. Avoid standing on one foot for long periods of time. Cross your legs at the ankle, rather than the knee. Maintain good posture Suggestions include: Avoid sitting in soft, squashy chairs.
Use lumbar rolls to support your lower back when sitting in regular chairs or driving the car. Switch to ergonomic chairs in the office or for any activity that requires you to sit for long periods of time.
Make sure your mattress is supportive enough to keep your spine straight when lying on your side. Use a pillow that supports your neck. Keep your back straight and use your thigh muscles when lifting heavy weights.
Where to get help Physiotherapist Alexander technique teacher Osteopath Chiropractor Things to remember The complications of poor posture include back pain, spinal dysfunction, joint degeneration, rounded shoulders and a potbelly. Suggestions to improve your posture include regular exercise and stretching, ergonomic furniture and paying attention to the way your body feels. See your physiotherapist, osteopath, chiropractor or Alexander technique teacher for further information and advice.
Patient information, Australian Physiotherapy Association. More information here. Postural mechanisms, Alexander Technique Education, Australia. Give feedback about this page. Was this page helpful? Yes No. View all bones muscles and joints. Related information. The optimal or efficient type of posture has your spine in alignment with your head and your limbs. From the side, it should look like a plumb line from your head would go through the middle of yours ears and shoulders and just behind the center of your knee and in front of the center of your ankle.
Physically, proper spinal alignment means that your muscles and bones are in balance, protecting your body against injury or stresses that might cause degeneration of muscles or joints. It helps your body work more efficiently in keeping you upright against the force of gravity. Bad posture can lead to many kinds of physical problems, from back pain to pain in your temporomandibular joint, to lack of balance and foot pronation. The effects of a forward head posture range from neck pain, stiffness, and headache to an association with higher mortality rates for elderly men and women.
Text neck tightens muscles and their supporting ligaments and tendons in the front of your neck, and at the same time lengthens the muscle structure at the back of your neck. A small study of healthy college students found that a forward head posture decreases the lower thorax mid-spine mobility, leading to decreased respiratory function. The more you lean forward, the more head weight and strain you exert on your spine.
The effect can be dramatic. A study calculated the force in pounds of flexing the neck forward to different degrees. In a neutral posture, your head weighs 10 to 12 pounds. When your forward posture is 15 degrees out of alignment, the force on your spine increases to 27 pounds. At 45 degrees forward, it increases to 49 pounds, and at 60 degrees forward, it increases to 60 pounds. Kyphosis is a more extreme form of forward head posture. Older women with hyperkyphosis have a 70 percent increased risk of fracture.
Kyphosis affects mobility and mortality in older people. In our aging population, kyphosis is estimated to affect 20 to 40 percent of older men and women, and the angle of kyphosis continues to increase as you age. When your spine is in the swayback position, it may cause back pain that affects your ability to move. Swayback also increases your risk of developing back and hip injuries and other musculoskeletal injuries, such as disc degeneration.
You may have pain in your neck and lower back. Flatback syndrome may make it hard for you to stand up without pain in your thighs and pelvic area.
You may also have neck and back pain. Pain and fatigue can increase the longer you keep standing. Walking may also be difficult, giving you leg pain and a feeling of weakness. A first step in correcting your posture is to become aware of everyday habits that may be affecting how you stand, sit, or lie down.
In other words, pay attention and be mindful of what you are doing in your daily activities. You can find some specific tips for avoiding or fixing tech neck here and here. They may diagnose an underlying condition that can be treated, such as osteoporosis or arthritis. They may also advise you to see a physical therapist. A physical therapist can help you develop a routine of stretches and exercises for strengthening the muscle groups that will help you stand or sit properly.
Yoga may also help. There are many exercises and stretching routines that have proven helpful for posture and balance.
For some types of posture problems, your doctor or physical therapist may advise you to use a posture corrector appliance. The cervical spine your neck is made up of seven vertebrae and holds up your head, which is typically pounds. When you have poor posture, your head tends to lean forward, which adds an extra 10 pounds of weight per inch of improper alignment.
This can result in a variety of problems, including hyperflexion of the lower cervical spine and hyperextension of the upper cervical spine. This affects your spine's natural curve, which then abnormally lengthens and stretches the spinal cord and nearby nerve roots. It can be caused by poor posture, osteoporosis, or other reasons. Kyphosis can result in back pain and stiffness, and when the condition becomes severe, it can even compress certain organs and lead to additional health problems.
If you've been experiencing pain from poor posture at the office, call or click to book an appointment with Dr. Degenerative disc disease can cause pain that makes it difficult to perform everyday tasks. Keeping your bones healthy as you age is crucial for preventing osteoporosis and bone fractures.
Good bone density as you grow older is important for spine health too.
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