Poor posture has more of an impact on our body than you might suspect. Have you noticed a stiff neck recently? Maybe you’re pulling your back muscles more often and struggling to lift or bend. Our posture is closely linked with our back and spine, so neglecting it may have a serious effect on our physical health. However, physiotherapy may be able to assist.
In this article, we’ll outline how physiotherapy may help improve your posture and everyday alignment, along with tips designed to potentially relieve your pain and move more freely.
For personalised advice, contact our team at Core Physio & Pilates today.
The effects of poor posture
Do you feel yourself slumping over your desk as you work
Poor posture is when we are not standing or sitting upright in the correct position. Often, it involves hunching forward, leaning back, or going to the side in a way that puts additional strain on our back, shoulder, and neck muscles. This additional strain tends to increase the tension in your body, causing pain and discomfort.
As the body is an interconnected system that relies heavily on the spine, poor alignment often causes significant issues in other areas of the body. Consistent strain on your muscles may also increase your risk of developing painful conditions and injuries.
For instance, poor posture may cause a condition called shoulder impingement. This is when your rotator cuff and tendons become impinged and inflamed, causing shoulder pain and impeding movement.
Poor posture similarly has a detrimental impact on your neck. Increasing tension in your neck muscles tends to cause pain, headaches, fatigue, and even dizziness, all of which have the potential to severely impact your day-to-day function.
How physiotherapy may help
Physiotherapy uses manual therapy techniques, exercise regimes, and other treatments to support your body’s overall health and potentially improve its ability to move. This may help to improve your strength and flexibility, which may ensure your body has what it needs to support itself properly.
Likewise, a trained physiotherapist can assess your concerns and offer tailored advice focused on your posture. For instance, there might be an underlying issue impacting your ability to stand and move properly, which is impacting your physical health.
Physiotherapy tips and techniques
The best way to potentially improve your natural posture is through mindful stretching and regular exercise. Ultimately, by improving the strength and flexibility of your muscles, you are increasing your spine’s ability to support your body. Try implementing these tips and stretching techniques into your daily routine:
1. Focus on your core
Your core and abdominal muscles support most of your weight. This means that a weakened core has the ability to negatively impact your posture, causing you to slouch or hunch over. Taking the time to do a few core exercises every day may help to strengthen this important area and help your body stand more firmly.
Consider exercises such as:
- Planks: Move to the floor on your hands and feet. Use your abdominal muscles to lift your body up, and hold the position for at least 10-20 seconds.
- Bird dogs: On your hands and knees, lift your left arm and your right leg, extending them outwards. Hold this position for 10 seconds before returning to your original position.Then lift your right arm and left leg and extend them, doing the same. Rotating through these positions regularly activates your core muscles, building strength.
- Leg raises: Simply lie on the floor on your back. Once ready, lift your legs towards the ceiling and slowly lower them back to the floor. Repeat this movement several times.
2. Stretching to relieve tension
Stretching is just as important as exercising. Tense muscles might pull your spine out of alignment, so relieving this tension may help to improve your posture.
- Forward fold: Stand up straight and then bend down at the waist as far as you can go, trying to touch your toes. This stretches out your back, hips and legs.
- Child’s pose: Sit with your knees pressed to the ground and your legs together. Stretch outwards with your arms, pressing your palms to the ground. Your bottom should touch your calves and feet. This stretches out your lower back and neck.
- Downward-facing dog: Rest with your hands and knees against the ground, in a standard dog position. Then push your knees upwards and move your body into a teepee position. Hold this position for 10-20 seconds before returning to rest. This stretch can help to realign your back.
3. Don’t forget ergonomics
If you work at a desk, you’ve probably heard how important ergonomics is. Fitting your desk space to suit your specific ergonomic needs aims to help reduce the pressure placed on your body. This may make it easier for you to work– no more late reports!– and may cause less harm to your muscles.
To get your ergonomics on, adjust your chair so that your feet are resting flat against the ground. Similarly, move your computer monitor so that your head is not tilting forward or back to look at it. This position aims to help keep your body in a neutral position that does not cause too much strain on your back.
4. Rest and reset
Regular breaks and rest are important for everybody, no matter if you work a desk job or are on the go all day. In any case, holding one position for too long may increase the pressure on your body, so try to take a five to ten-minute break every hour or so. Use this time to stretch, move around, or even just lie flat on the ground (without making yourself a tripping hazard!).
Address your posture with the right help
If you’ve noticed your neck or back hurting, no matter how many adjustments you make, consider reaching out to a professional. At Core Physio & Pilates, our highly trained team is here to help. With a tailored assessment and treatment plan, our aim is to help you with your posture and potentially make your day-to-day life easier. Book an appointment at one of our Adelaide clinics today!
