Bad posture… what is that?

Bad posture… what is that?

With more people working from home, there has been a lot of theories on what constitutes good or bad posture? Is bad posture even relevant to pain or injury? Here is what we know;

Current evidence concludes that posture does not directly correlate to causing injury and/or pain. Rather the accumulative load of one position, can occasionally cause discomfort – especially when holding that position for an extended period of time. A certain posture that causes discomfort doesn’t necessarily make it a ‘bad’ position, it just means we should prioritise changing from that position frequently.

What would we suggest?

  • Move positions! Get up out of your chair; stand up; kneel, walk around, dance (literally anything).
  • If you’re a desk worker who sits for long periods – use a timer (30mins often works best) to remind yourself to change positions, go for a walk, or even have a quick stretch!

We have outlined a few nice stretches below which can be performed before, during or after work. Especially for those who can feel tight and stiff through their back. 

1a) Tx openers

1b) Thread the needle

 

 

 

 

1c) Tx extension
Strengthen and Lengthen

If you are concerned about your current posture, whether that be feeling ‘bent over’ or in regular discomfort – it is worthwhile prioritising specific strength (resistance) training. This involves strengthening certain movements that you are currently lacking strength and mobility in. We know that performing resistance exercise through a full range of motion can assist with improving overall flexibility and decreasing sensations of stiffness. 

Exercises specifics will vary for each individual, however some general rules to follow include;

  • Move through a full range of motion
  • Gradually progress the volume or intensity of the exercise overtime
  • Add some rotational movements into your program. Our spine likes to move and some light rotation often helps reduce feelings of stiffness.
  • Include back strengthening exercises (i.e. rows, back extensions). These can often feel nice to ‘open up’ through your mid-back. 

Start at your own level and gradually progress from there. Reach out to a professional if you would like some guidance with mobility or resistance exercise.