Is posture really important?
During your lifetime you have probably had a few people tell you to “sit up straight” or “pull your shoulders back”. Many people also have the conception that a lot of aches and pains are caused by bad posture. This is not necessarily untrue, but understanding good posture is a bit more complicated than simply sitting up straight.
According to Physiopedia, posture is defined as “the attitude assumed by the body either with support during the course of muscular activity, or as a result of the coordinated action performed by a group of muscles working to maintain the stability”. We also have to distinguish between dynamic and static postures. Dynamic posture is the way you hold your body while performing a specific movement or task. Static posture refers to the position you are in when not moving, e.g. when sitting at your desk. When people talk about posture, they mostly refer to static posture.
When it comes to “ideal” posture, there is not one perfect posture that we can fit everyone into, but there are certain guidelines we use to determine where someone is putting themselves at risk for developing pain or injury. There are certain postures that provide a better base for movement, allowing muscles and joints to work from a more optimal position. For example, if the shoulder is hanging in a dropped position the whole day, lifting the arm from that position may cause impingement that can result in pain or injury. We also have to take symmetry into consideration. If there are asymmetries in the way you sit, stand or move, this can also lead to overuse of certain structures and these asymmetries need to be addressed if possible. In some cases, however, we need to work around asymmetries and teach the body how to adapt, for example if someone has a disability or structural deformity.
Where static posture is concerned, we have to take note that even if you sit or stand with the best posture possible, and even if you buy the best ergonomic chair you can find, the body does not like being in one position for too long. The best thing for people working in one position the whole day is to take movement breaks throughout the day to relieve some of the constant pressure on the joints. This can be as simple as getting up for 1 minute every 30 minutes to 1 hour, and doing a few active movements or walking around the office. This will be more effective than sitting in a perfect posture for 8 hours straight. Another alternative is to change position throughout the day, for example alternating between a sitting and standing desk. Just getting up and walking around while taking a call can also help to give your body a break.
To understand how muscles control our posture, we need to understand that different muscles in the body have different roles. Some muscles are designed to produce power - they are supposed to mostly work under high load, for example when moving at a higher speed or against resistance. Other muscles are mostly responsible for providing stability and work under low load, for example maintaining posture throughout the day. The problem comes in when the “power” muscles take over the work of the “stability” muscles. The power muscles are not designed to work under low load for long periods, and that may lead to pain, stiffness or other changes in these muscles. This imbalance can occur for various reasons. It may be caused by habits, previous pain or injury, environmental factors, etc. When we as physiotherapists suspect that you have a muscle imbalance that is contributing to your pain, we will use certain treatment techniques and prescribe exercises to restore this.
So what do you do if you want to improve your posture? The first step towards better static AND dynamic posture is to improve your body awareness. This will enable you to be more aware of your position during the day and gradually start moving in more optimal ways. If you are more aware of where your body is in space, you will be able to feel when you start moving into a position that is causing strain on certain structures. Like mentioned previously, it is not about keeping one specific position for the whole day. A physiotherapist or trained professional can give you advice on how to start improving this awareness. If you practice finding more optimal positions more often during the day, this will eventually become a habit and you will be able to feel what is best for your body.
In summary, posture is about more than just sitting up straight. In the end it comes down to moving more mindfully, and moving more often. Visit a physiotherapist who is skilled in movement assessment and retraining to start moving better today.
Visit https://www.physio-pedia.com/Posture?amp=1 for more information on posture.
