Posturing up (Nick A. Titley)

Posturing Up !

I'll never forget the day I hurt my lower back. That one time I decided to reach over and grab something heavy, I failed to pay attention to my posture and ended up hearing a small pop in my lower back. Since then, my body continues to communicate with me whenever I forget or don't take care of it. Sitting, standing, walking and exercising are all different for me now and I hope the information in this article provides helpful tools for you or someone else that may need it.

Some of you reading this article are probably struggling with your posture right now. Are you slouching? Have you been sitting or standing for some time? Curled up in an awkward position?. Keep reading because this most certainly concerns you.

According to the National Institute of Arthritis and Musculoskeletal and Skin Disease (NIAMS), in a 3 month period, about one-fourth of U.S. adults experience at least 1 day of back pain and lower back pain is one of the most common medical problems. However, back pain isn't the only problem and many people are struggling with musculoskeletal problems that affect their results in and outside of the gym.

The Aqua Health Rehabilitation Center website explains that posture holding your body position against gravity while standing, sitting or lying down. Good posture involves standing, walking, sitting and lying in positions where the least strain is placed on supporting muscles and ligaments during movement or weight-bearing activities. Proper posture includes:

• Keeps bones and joints in the correct alignment so that muscles are being used properly.
• Helps decrease the abnormal wearing of joint surfaces that could result in arthritis.
• Decreases the stress on the ligaments holding the joints of the spine together.
• Prevents the spine from becoming fixed in abnormal positions.
• Prevents fatigue because muscles are being used more efficiently, allowing the body to use less energy.
• Prevents strain or overuse problems.
• Prevents backache and muscular pain.
• Contributes to a good appearance.

According to Ken Baldwin (2012), Executive Director of the National Posture Institute (NPI), poor posture, musculoskeletal conditions and pain have become a prevalent concern. Joint pain, impaired physical function or limited movement can all be attributed to a lack of awareness of posture and proper body alignment when performing daily activities. Whether you're sitting, standing, sleeping, walking or performing some form of exercise, your posture is crucial and neglecting proper posture could cause you pain, discomfort and postural problems in the future.

On the TherapyWeb website, it offers common symptoms of postural problems and explains causes of postural problems:

· Stiffness
· Headache
· Backache
· Neck ache
· Tension
· Muscle tightness
· Tiredness
· Agitation
· Roundedness of the upper torso
· Protruding stomach

Common causes of postural problems

· Carrying too much weight for an individual’s height and build
· Slumping or sitting incorrectly while driving, in an office chair or at a desk
· Sitting curved or rounded at a computer
· Stress and tightness of muscles
· Accident or injury
· Genetic condition or abnormality
· Lack of regular exercise
· Being still or sitting for prolonged periods of time without stretching the muscles

Here are some visuals of common problems associated with bad posture, do any look familiar to you ?

Assess, fixing and maintaining posture 

Assessing posture can be done through a professional or by looking at yourself in the mirror. Look at the way you stand, have someone look at the way you walk, the way your feet, shoulders, head, neck and back are positioned. Fixing posture can be a task; it requires conscious, deliberate and consistent effort in order to fix it and once fixed, it must be rigorously maintained.

According to Ken Baldwin (2012), posture correction requires attention to detail. Even when exercising, every repetition performed needs to be completed with the mindset that proper postural alignment should be maintained. Just as we must continually strive to maintain good posture, continually maintaining a bad posture will result in postural problems.

Common activities that contribute to bad posture and corrective measures that help.

Remember, prolonged, unattended use of any improper position could lead to postural problems in the future. In the below, I'm checking my phone; I'm demonstrating bad posture and a better posture while using the phone.

                      

Keeping my head slanted like this in the long run could lead to problems with my neck; I could develop a forward head protrusion. I often catch myself doing this while reading, checking the phone and sometimes walking down the street and quickly remember to put my shoulders back, eyes and head forward and to pull my neck back into proper position. Kashmira Lad (2012) shares an example of perfect posture while sitting in the below image:

Aqua Health Rehabilitation Center also shares the following images that demonstrate proper posture while lifting, sleeping, standing, driving in a car and holding something heavy.

Stay healthy and keep working toward a better posture, not only will it improve your spine but it will save you so much in the long run.

Nick A. Titley

References:

1. Baldwin, K. (2012, June). The importance of correcting posture. Retrieved from http://efs.efslibrary.net/NPI/Marketing/Articles/final/PFP_06_2012_The Importance of Correcting Posture.pdf
2. Aqua Health Rehabilitation Center. (n.d.). So what is good posture ?. Retrieved from: http://www.aquahealththerapy.com/Postural.aspx
3. TherapyWeb Ltd. (2011). Posture problems. Retrieved from http://www.therapyweb.co.uk/problems/postural-problems
4. Kashmira, L. (2012). Correct posture. Retrieved from http://www.buzzle.com/articles/correct-posture.html
5. National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS). (2012). Handout on health: Back pain. Retrieved from http://www.niams.nih.gov/Health_Info/back_Pain/