“Fix your posture, you’re slouching”, “Sit up straight”, they say!
Posture is the overall position of the body maintained against gravity. It can be referred to as dynamic, during movement, or static, when at rest. When thinking about posture, the spine is often thought of first. The vertebral column is composed of natural lordotic and kyphotic curves from the neck to lower back.
How we should sit and stand has been reiterated for a while, but each and every one of us assume different comfortable positions. Recently there have been numerous debates of whether an ideal posture exists and whether there truly are incorrect postures.
Studies have shown that maintaining a poor position can increase unwanted forces on the spine and joints. In turn this can produce pain in the shoulder, neck, or back, and may cause tension headaches and migraines. Faulty postures have been identified, namely; flat-back, sway-back, excessive kyphosis and lordosis. However, it is important to note that many studies have found no correlation with altered postures contributing to pain and negatively affecting one’s health.
Varied postures may also be adopted, relating work to an increased risk of pain. Text neck, for example, may occur when hunched over your phone or keyboard, or when looking up towards a screen which is too high. This is where ergonomics comes to play. It involves improving the surrounding work environment to enhance well-being and performance by reducing discomfort. Adjusting the height of the chair and screen are easy methods to go about this. Again, when looked at closely, some studies have found no evidence on these negative effects of posture.
A common phrase that you might have heard of is ‘imagining a string attached to the top of your head that is pulling upwards.’ Generally, when trying to improve posture we are taught to engage our abdominals, pull our shoulders backwards and maintain an upright position. Exercise is key to strengthen and maintain flexibility of the muscles to prevent any imbalances. One can engage themselves in exercise classes such as pilates or back muscle training (planks, pull ups or back extensions may help).
So what have we learnt? Posture is a complex topic and has been debated for a while. Ideal and stereotypical postures are evident amongst the community, as well as different opinions on how to manage it. More evidence-based research is required to determine and identify, if existent, an ideal posture.
Exercising and keeping active is always beneficial. So if you are reading this while working at your desk or binge watching Netflix, take a break and give your circulation a boost. Go for a walk, or do that 15 minute workout you have been planning to do for weeks!
In the meantime check out our video on our Facebook page by Seven Steps by Sarah Jane Zrinzo, which contains great exercises on posture!
Written by Gail Bonnici