“Stand up straight!” How many times did you hear that order when you were growing up? Well as it turns out, your parents were right (and not just about posture!) Poor posture is a common problem that affects a large percentage of the population and it can have some no-so-pleasant effects on your day-to-day activities.
We spend hours on end sitting in front of glowing screens. We carry heavy bags on one side of our bodies. We slouch while standing or sitting. These things all ultimately result in poor posture, which can have a negative impact on our health and well-being.
While poor posture is often associated with musculoskeletal pain and discomfort, its effects can extend beyond physical symptoms to impact our breathing, energy levels, and even mental health.
Here I’ll review some significant statistics related to bad posture and its impact on our health as well as its links to poorer health outcomes. By exploring these statistics, I hope to raise awareness about the importance of good posture and its impact on our well-being. I’ll also provide some tips and strategies for improving posture and reducing the risk of musculoskeletal pain and other health issues.
Poor Posture Can Cause Back Pain
Sadly, back pain is a common condition that affects millions of Americans each year. According to the American Chiropractic Association, about 80% of Americans will experience back pain at some point in their lives. Posture is often a factor that contributes to back pain as it can lead to muscle imbalances, strain on the spinal discs, and increased pressure on the spine.
The prevalence of back pain is particularly concerning because it can have a significant impact on one’s quality of life. Back pain can make it difficult to perform daily activities, such as sitting, standing, and walking, and can interfere with work and leisure activities. In the most severe cases, it can lead to disability and a lousy quality of life. I suffered from back pain for many years so I know firsthand how uncomfortable it can be.
Fortunately, we don’t have to live with back pain! There are things we can do to manage it and in some cases reduce or eliminate it altogether. Maintaining good posture is one of the key things we can do to reduce the risk of back pain.
Aim to sit and stand with your shoulders away from your ears, head up, and your spine in a neutral position. Engaging in a regular core exercise program, in addition to stretching, can also help to strengthen the muscles that support the spine and ease stiffness.
Back pain is a common and often debilitating condition that can significantly impact our joy, but it doesn’t have to be that way. By maintaining good posture, engaging in regular exercise, and seeking professional care when necessary, you can reduce the risk of back pain and improve your overall health and well-being.
If you have chronic back pain that has been keeping you from doing the things you love, you can contact me to determine if Pain Free Philly would be a good fit to help you get some relief.
Office Work Resulting in Poor Posture and Neck Pain
Neck pain is a common complaint among office workers, and again poor posture (specifically forward head posture) is a major contributing factor. According to studies cited in the Physical Therapy and Rehabilitation Journal, 42-65% of office workers will experience neck pain due to poor posture at some point in their lives.
Office workers are particularly vulnerable to neck pain because they usually spend long periods of time sitting at a desk and staring at their computer screens. This can lead to a number of issues, including a forward head position, rounded shoulders and back. These postural imbalances can place significant strain on the neck muscles, joints and spine that ultimately result in pain.
Another study of undergraduate students in Nigeria published in the Journal of Back and Musculoskeletal Rehabilitation found that 67.8% of participants had neck pain, and that poor posture was identified as a significant risk factor.
This study highlights the global nature of this issue, as poor posture and neck pain are not confined to any specific geographic location, or age group, for that matter! It also emphasizes the importance of adopting healthy habits and paying attention to one’s posture, especially when sitting, working on a computer, or using a mobile device.
Fortunately, there are steps that office workers (or any of us that are working from home or spending a lot of time on our devices) can take to reduce the risk of neck pain. In addition to the things I mentioned above (sitting and standing with your shoulders down and away from your ears, keeping a neutral spine, etc.), we can also benefit from taking regular breaks. Just get up from your seat to stretch and move around! This can help to relieve tension and prevent postural imbalances from developing in the first place. Another benefit to movement breaks is that you will have more energy and increased focus. Who couldn’t benefit from that?
While neck pain is a common and often debilitating condition that can significantly impact our quality of life, it doesn’t have to. By maintaining good posture, taking regular breaks, and seeking professional care when necessary, we can reduce the risk of neck pain.
Neck and Back Pain in Computer Users
Our lifestyles have evolved to ones of greater convenience. Unfortunately, that convenience has in many cases led to less activity. It doesn’t help that the widespread use of computers in modern society has resulted in a rise in musculoskeletal symptoms, including neck and back pain.
A study of computer users reported in the Journal of Family Medicine and Primary Care found that 44.7% suffered from musculoskeletal problems, These affected at least one of four sites of the body: low back, neck, shoulders, wrists and/or hands.
Poor posture is a major contributing factor to musculoskeletal symptoms. Spending long periods of time sitting at a desk and using a computer can lead to a forward head position, rounded shoulders, or a hunched back. These postural imbalances place significant strain on the neck and back muscles and joints, leading to pain and discomfort.
The study’s findings highlight the need for individuals who use computers regularly to pay close attention to their posture and take steps to maintain good alignment, especially when sitting. Breaking up your computer time with “movement snacks” is a powerful way to help your body feel better. Our bodies crave a variety of movements. We are not designed to stay in the same position for hours on end so stand up, go up and down the stairs for a few minutes, walk around the office, stretch on the floor, mix it up and your body will thank you for it!.
Overall, the study’s findings underscore the importance of maintaining good posture and taking proactive steps to prevent and manage musculoskeletal symptoms. By prioritizing good posture and habits, and staying active, you can reduce the risk of pain and discomfort as you age.
Links Between Poor Posture and Depression
Feeling down in the dumps? Try improving your posture!
While poor posture is often associated with physical discomfort or pain, research has also found that poor posture can have negative effects on mental health. This can include decreased energy levels or mood swings. Psychology Today has even reported a link between posture and depression.
When we sit or stand with poor posture, we put unnecessary stress on our bodies. This affects many functions, from breathing to hormonal production. Poor posture can lead to feelings of fatigue and exhaustion, and can make it difficult to focus and be productive. In addition to these physical effects, some researchers have hypothesized that poor posture may interfere with the body’s neural systems, leading to an increased risk of depressive symptoms.
While the research in this area is not conclusive, it does appear that doing things like straightening your back, focusing your eyes straight ahead, and sitting or standing tall with level shoulders helped to improve people’s moods.
Of course, this is not to say that those suffering from depression are going to get relief from sitting up straight. Many are going to need to seek professional help for depression, but for minor mood adjustments, it can’t hurt to try!
Sitting and Premature Death
Sitting will kill you!
Okay, now that I have your attention, that’s not entirely true, but it’s not entirely false either. It is widely known that physical inactivity is a significant risk factor for premature death, but recent studies from Canada suggest that sitting for prolonged periods of time can also be detrimental to one’s health.
Researchers found that those who spent more time sitting had a higher risk of premature death, regardless of their level of physical activity.
The study concluded that individuals who spent the most time sitting had a 40% higher risk of premature death compared to those who spent the least amount of time sitting. This risk remained even after adjusting for age, sex, body mass index, smoking, and physical activity levels.
Sitting for extended periods of time has also been linked to a variety of negative health outcomes, including increased risk of obesity, heart disease, and diabetes. This is why I am always telling my clients to get up and move, move, move as much as they can (and why I keep it moving myself!!
This can be achieved by incorporating more movement and activity into our everyday routines. Take regular breaks to stretch and move around. Try walking during phone calls or meetings if possible. Use a standing desk. Take the stairs instead of the elevator. If you are like me, then you may enjoy dancing. Join our dance class! Exercise with others! There is no lack of ways to incorporate more movement into your daily activities.
Simple lifestyle changes, such as incorporating more movement and standing throughout the day, can have a significant impact on overall health. As Newton’s first law of motion teaches us, “An object in motion stays in motion. An object at rest stays at rest.” All movement counts so let’s keep it moving!
Exercises to Correct Poor Posture
So… Now that we’ve seen some studies that link posture and pain, what can we do to help prevent these issues from developing, or work toward reversing them? Here are a few exercises you can try out at home:
- Wall Angels: Stand with your back against a wall, feet shoulder-width apart. Raise your arms to shoulder height, bend your elbows to 90 degrees, and press your forearms and hands against the wall. Rotate your hands so your palms are facing each other, thumbs making contact with the wall. Slowly raise and lower your arms, maintaining contact with the wall, for 10-15 reps.
- Chin Tucks: Sit or stand with your shoulders relaxed and your chin level. Gently pull your chin in towards your neck, maintaining a neutral spine. Hold for 5-10 seconds, release, and repeat for 10-15 reps.
- Thoracic Spine Extension: Sit on the floor with your legs crossed and your hands behind your head. Lean back onto your hands, keeping your elbows wide. Slowly arch your upper back, lifting your chest towards the ceiling, and hold for 5-10 seconds. Return to the starting position and repeat for 10-15 reps.
- Scapular Retraction: Sit or stand with your shoulders relaxed and your arms at your sides. Squeeze your shoulder blades together, pulling them down and back, and hold for 5-10 seconds. Release and repeat for 10-15 reps.
- Pelvic Tilts: Lie on your back with your knees bent and your feet flat on the floor. Tilt your pelvis towards your belly button, flattening your lower back against the floor. Next, tip your pelvis forward creating an arch in your low back. Repeat for 10-15 reps moving through your unique range of motion.
These exercises can help to strengthen the muscles responsible for maintaining good posture, as well as stretch tightened muscles. It’s important to make sure that for any exercises you are only doing them at a level that is appropriate and comfortable for you and your body!
Get Help to Improve Your Posture!
The research we’ve examined here makes it clear that poor posture is a widespread problem that can have a significant impact on our health. From neck and back pain to mood and increased risk of premature death, the consequences of poor posture are numerous and can affect individuals of all ages and lifestyles.
It is important to recognize that poor posture is not an inevitable part of modern life, and there are many ways to improve posture and reduce the risk of associated health problems. Simple changes like adjusting your workstation, taking frequent breaks, and practicing good posture techniques can go a long way in improving posture and reducing your level of pain.
Ultimately, the key to preventing and addressing poor posture is awareness and proactive action. This is something that is a focus for me and my clients. If you want to see if Pain Free Philly can help with your postural imbalances, don’t hesitate to reach out for a free discovery session to see if working together would be a good fit!