Improving and correcting your posture is one of the healthiest things you can do for your spine and your whole body. Not only does good posture make us look great, but it is a key aspect to better health and a pain free body. Correcting bad posture does take discipline, but there’s no doubt the benefits are well worth the effort. The first step is to understand which of your lifestyle habits promote bad posture and then taking small steps to address these. Pesco et. al. suggests that once you have postural awareness, there is a significant decrease in upper back and neck pain1.
Some experts say that as many as 80% of us will experience a back problem at some point in our lives2, not merely due to injury or trauma. In my opinion, prolonged poor posture has over 50% to do with the back and neck problems we see every day in clinic. Poor posture places unwanted pressure on the joints and discs of the spine, as well as the surrounding muscles and tissue structures. Prolonged poor posture can lead to spinal degenerative arthritis and degenerative spinal disc disease. Chiropractic can help alleviate the problems associated with poor spinal health such as neck, back, and muscle pain, and help reduce the risk of developing permanent spinal degenerative changes that cannot be correct once they have occurred.
Chiropractors are experts at assessing the spine, examining posture, and locating problems. Through the use of adjustments, mobilizations, and soft tissue releases, Chiropractors can identify where the spine is not moving correctly, treat and correct these areas, help improve posture, alleviate any associated symptoms, and guide and motivate you to make beneficial lifestyle changes to maintain good spinal health and good posture. A healthy, flexible spine, is key to maintaining a healthy, pain-free, life. Imbalance of body posture can be a sign of imbalance in the spine. If you see any imbalance, it is important to see one of our Chiropractors and get it looked at and treated.
Poor posture can lead to:
- Neck pain
- Back pain
- Degenerative arthritis
- Degenerative disc disease
- Muscle and mental fatigue
- Muscular and ligament injury
- Respiratory difficulties
What can you do to help your posture:
- Be consciously aware of your posture in daily life activities – i.e. picking up kids, cleaning and household duties, work/office posture, gardening, exercising, carrying heavy items, driving
- Move, move, move! – regular walking breaks, exercise, and stretching
- Have an ergonomic assessment
- Visit one of our Chiropractors Nicole, Elisabeth, or Mel, or our Exercise Physiologist Stacey to assist you and correct any postural ailments to help alleviate any problems that poor posture can cause such as back and neck pain.
- Maintain a healthy weight range. Our nutritionist Tess can help you with this if you need any guidance and motivation
- Download apps such as the CAA Back App from the Apple App Store or on Google Play and easily set up regular postural reminder alerts on your phone to use at the office, or at home.
Good posture checklist:
- Head high and chin tucked so that your ears are in line with your shoulders
- Shoulders pulled back and down
- Stomach pulled in
- Squeeze bottom tight
- Feet turned out 5°
- Balance weight equally on both feet when standing
- Avoid slouching
- Avoid sitting for prolonged periods – brief breaks involving regular stretching and walking is a great way to avoid this
Want more information or your posture checked? Call Padstow Chiropractic on 9792 3135
Written by: Dr Melanie Xabregas – Chiropractor
- Pesco MS, Chosa E, Tajima N. Comparative study of hands-on therapy with active exercises vs education with active exercises for the management of upper back pain. J Manipulative PhysiolTher. 2006;29(3):228-35
- Vallfors B. Acute, subacute, and chronic low back pain: Clinical symptoms, absenteeism and working environment. Scan J Rehab Med Supply 1985; 11:1-98