10 Tips for Better Posture
Written by Michael Clark, Registered Osteopath and Co-founder of Clarks Healthcare

Throughout my career as an osteopath, I’ve treated thousands of patients suffering with various musculoskeletal conditions and pain. Through this, I’ve witnessed the substantial influence that posture exerts on health outcomes, injury frequency, recovery speed, and overall well-being. Often, posture emerges as a key factor needing intervention through hands-on treatment, patient educational, and tailored corrective exercises. In this article I discuss the science and research, my clinical experience and 10 action points you can starting doing today!

The Science of Standing Tall

Posture — our body’s alignment when we sit, stand, walk, or recline, is the structural framework that supports our body. The American Posture Institute stresses optimal posture as essential for health, affecting everything from joint mechanics to mental health. Research in the Journal of Physical Therapy Science links poor posture with negative impacts on mental health, such as increased depression and lower energy levels, while good posture is tied to better respiratory health and functionality. Research highlighted in the Journal of Gastroenterology reveals that maintaining upright positions can notably enhance gastrointestinal function.

The benefits of good posture, therefore, extend far beyond mere aesthetic appeal or the minimization of discomfort. It’s fundamentally about optimizing our body’s overall functionality.

The Consequences of Ignoring Posture

Neglecting proper posture can set off a domino effect of health issues, akin to the complications faced by a car with misaligned tires: diminished shock absorption and increased strain and accelerated wear and tear. Similarly, poor posture compromises our body’s ability to distribute forces efficiently, resulting in conditions like chronic back pain—a problem often linked to improper posture, as noted in research by the Spine Journal.

Identifying Common Postural Problems

In our clinic, we frequently encounter postural issues like Forward Head Posture (FHP) and Rounded Shoulders, kyphosis and a faulty lumbar curve often due to excessive screen time or inadequate ergonomic setups. These issues can severely impact spinal health and mobility.

Forward Head Posture (FHP)

FHP occurs when the head extends forward beyond the body’s centreline, significantly impacting the cervical spine (neck). Research by Kapandji in “Physiology of the Joints, Volume 3” illustrates the biomechanical burden of FHP, showing that for each inch the head moves forward, the load on the cervical spine increases by over 10 pounds. This effect compounds, meaning a head positioned 3 inches forward can place an additional 30+ pounds of force on the neck, effectively making the head’s weight feel over 40 pounds. Imagine holding a light dumbbell close to your chest then extending your arm out in front of you. The weight is the same but the load has increased substantially, this is what happens with FHP. This increased load can strain muscles, alter spine curvature, lead to disc herniations, headaches, migraines, nerve impingement, and even necessitate surgery if not corrected.

Further supporting this, a study published in the Journal of Physical Therapy Science found that participants with forward head posture experienced higher instances of neck pain, and their condition worsened as the degree of FHP increased.

We explain to our patients that addressing neck pain involves not just symptom relief but also a strategy to correct neck posture. Without addressing the underlying postural issue, problems will likely recur and may deteriorate.

Rounded Shoulders

Rounded shoulders occur when the shoulder muscles become tight at the front and the muscles between the shoulder blades weaken, often due to prolonged sitting or poor ergonomic setups. This postural misalignment can lead to shoulder and upper back pain. A systematic review in the Archives of Physical Medicine and Rehabilitation highlights the association between rounded shoulders and various musculoskeletal disorders, including shoulder impingement and thoracic outlet syndrome, pointing to the need for interventions aimed at strengthening and stretching key muscle groups.

Anterior Pelvic Tilt (APT)

Anterior Pelvic Tilt (APT) involves a forward rotation of the pelvis, typically resulting in an exaggerated curvature of the lower back and is a frequent cause of lower back pain. Insights from the International Journal of Sports Physical Therapy indicate that APT can significantly affect lower body mechanics, influencing how we walk and placing additional stress on the lumbar spine. Implementing targeted exercises designed to correct APT can be effective in reducing back pain and enhancing postural alignment.

Flat Back Syndrome

Flat Back Syndrome, characterized by diminished lumbar lordosis, poses significant risks to spinal integrity, potentially leading to lumbar disc injuries and sciatica. This condition affects the lumbar spine’s force distribution, placing undue stress on intervertebral discs, which may hasten disc degeneration or herniation. Place your hand in the small of your back. You should feel a gentle inward curve. If it’s straight you make have a ‘flat back’.

Research by Been and Kalichman in the Spine Journal underscores the link between reduced lumbar lordosis and increased lumbar disc degeneration, indicating that a lack of natural spinal curvature amplifies pressure on disc fronts, expediting deterioration.

Further analysis by Rohlmann et al. in the Journal of Biomechanics (2011) on the biomechanical effects of lumbar spine curvature variations on disc loading revealed that flatter spinal curvatures significantly raise intradiscal pressures, especially affecting the posterior disc areas, heightening the risk of disc injuries.

These studies collectively highlight the biomechanical challenges flat back syndrome presents to lumbar disc health. For example, Rohlmann et al.’s findings that reducing lumbar lordosis could surge intradiscal pressure by up to 20% shows the necessity of preserving spinal curvature for maintaining disc integrity.

Addressing flat back syndrome is critical not just for managing symptoms but also for averting potential lumbar disc complications. Integrating hands-on treatments like osteopathy with specific exercises aimed at strengthening and stretching lumbar and pelvic muscles, coupled with posture correction routines, can aid in reinstating the spine’s natural curvature, thereby mitigating injury risks.

Hyperkyphosis

Hyperkyphosis, defined by an excessive forward curvature of the upper back, arises from factors like aging, osteoporosis, or sustained poor posture. This pronounced curvature can trigger back pain, diminish mobility, and, in advanced stages, impair respiratory function. Research highlighted in the Journal of the American Geriatrics Society indicates that those suffering from hyperkyphosis face an elevated risk of fractures in the future, underscoring the critical importance of early identification and proactive management to halt the progression of posture degradation and safeguard health.

Could Your Stretching and Gym Routine Be Doing More Harm than Good?

The answer isn’t straightforward and hinges on context. Often, individuals experiencing neck pain or back pain turn to the internet for stretching techniques targeting tight areas, or they may seek out deep tissue massages. Similarly, resistance training impacts our posture, making it crucial that such exercises are beneficial rather than detrimental. Without a clear understanding of the underlying cause of your issue, attempting to alleviate discomfort by stretching the affected area can inadvertently exacerbate problems such as causing your forward head posture to get worse. This can trap individuals in a perpetual cycle of stretching and massaging, without addressing the root cause or making meaningful progress.

Addressing Posture in the Digital Era

The digital age, with its widespread use of smartphones, tablets, and prolonged screen time, has significantly impacted our posture and health. Conditions like “tech neck” or “computer posture,” previously common among adults, are now increasingly observed in children, raising immediate concerns.

The Spine Journal details how the forward tilt of the head, exacerbated by handheld devices, strains the neck and spine, potentially causing long-term damage. This underscores the urgent need for posture awareness and correction.

Similarly prolonged use of computers, especially within poor ergonomic setups with people working from home, leads to “computer posture,” characterized by rounded shoulders and a forward head stance. According to a review in the journal Ergonomics, such sedentary behaviour links to musculoskeletal disorders, advocating for ergonomic adjustments and regular breaks to alleviate these risks.

Impact on Children

In my 20+ years experience as an Osteopath, I’ve observed a significant rise in the number of children experiencing neck issues that were previously predominant in adults.

The Journal of Pediatric Orthopaedics and Archives of Disease in Childhood shows the adverse impact of excessive screen time on children’s posture and the heightened risk of musculoskeletal problems. Moreover, the Spine Journal reveals that poor posture in youth may evolve into spinal deformities, sometimes requiring surgical correction later in life. These findings emphasize the critical need to reduce screen time and promote physical activity from a young age, highlighting a direct link between childhood habits and adult health outcomes.

Ergonomics and Postural Health

Addressing the challenges posed by technology to our posture health requires a focus on ergonomics—the science of designing the workplace and home environments in a way that promotes good posture and minimizes strain. Research in the Journal of Occupational Health emphasizes the effectiveness of ergonomic interventions, such as adjustable chairs, desks, and monitor stands.

Diet and Hydration: The Unseen Allies of Good Posture

While the direct link between diet, hydration, and posture might not be immediately apparent, a deeper dive into the physiology of the human body reveals a significant connection.

Nutritional status and adequate hydration play crucial roles in maintaining the health of the musculoskeletal system, which in turn supports proper posture. Emerging research sheds light on how diet and hydration influence muscle strength, bone density, and overall body alignment.

Calcium and vitamin D are well-known for their roles in bone health, with deficiencies linked to decreased bone density and increased risk of osteoporosis. A study in the American Journal of Clinical Nutrition highlights that adequate intake of these nutrients is crucial not just for bone health but for supporting muscular function and posture.

Furthermore, magnesium, found in leafy greens and nuts, plays a pivotal role in muscle function and relaxation. Research published in Magnesium Research journal indicates that magnesium deficiency can lead to muscle cramps and stiffness, factors that can adversely affect posture. By ensuring a balanced intake of these essential nutrients, individuals can support their musculoskeletal system in maintaining and improving posture.

Hydration and Tissue Elasticity

Hydration status significantly impacts the elasticity and flexibility of connective tissues, including muscles, tendons, and ligaments, which are vital for maintaining good posture. Dehydrated tissues become less flexible, leading to stiffness and restricted movement. A review in the Journal of Athletic Training discusses how proper hydration can enhance tissue pliability, thereby facilitating better posture and reducing the risk of posture-related injuries.

The Role of Anti-inflammatory Foods

Chronic inflammation can contribute to musculoskeletal pain and discomfort, potentially affecting posture. Incorporating anti-inflammatory foods into the diet, such as omega-3 fatty acids found in fish, and walnuts, as well as antioxidants from non-starchy vegetables and salads, can help reduce inflammation. The Journal of the American College of Nutrition outlines how an anti-inflammatory diet can support musculoskeletal health, indirectly promoting better posture by reducing pain and enhancing mobility.

10 Essential Tips for Enhanced Posture

Below are pivotal strategies to enhance posture:

1. Seek Professional Assessment: Recognizing poor posture is one thing; understanding the specific muscular imbalances unique to you is another. Avoid guesswork by seeking a professional assessment to ensure you’re undertaking suitable exercises.
2. Targeted Strengthening and Stretching: Exercises that fortify the core and back muscles, while enhancing flexibility, are essential for promoting optimal posture.
3. Ergonomic Workspace: Adjust your workstation and utilize ergonomic tools to encourage a healthier posture and minimize strain.
4. Mindful Movement: Pay attention to your posture during daily routines. Simple changes, such as keeping your ears aligned with your shoulders while walking, can significantly improve posture.
5. Osteopathic Support: Regular osteopathic consultations can maintain your posture at its best, addressing minor imbalances before they escalate.
6. Take Movement Breaks: Short, frequent breaks to stand, stretch, and move during prolonged screen time are vital for relieving muscle tension and boosting circulation.
7. Cultivate Good Habits: Cultivate a habit of mindful posture, ensuring you regularly adjust to sit or stand upright.
8. Reduce Screen Time: Limiting device use can prevent posture-related issues.
9. Stay Hydrated: Staying well-hydrated ensures that your tissues remain flexible and resilient, aiding in the support of proper posture.
10. Adopt an Anti-inflammatory Diet: Consuming foods rich in anti-inflammatory properties can lessen musculoskeletal discomfort, facilitating easier posture maintenance.

Conclusion

Improving posture is about more than standing straight—it’s integral to our health and quality of life. By implementing targeted strategies and seeking professional guidance, we can enhance our posture and overall well-being.

For personalized support in improving your posture, recovering from pain or improving your overall well-being, consider consulting with myself or my team at Clarks Healthcare 01268795705

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About Michael Clark:

Meet Michael Clark, a registered Osteopath, rehabilitation specialist, and holistic lifestyle coach. As the co-founder of Clarks Healthcare, Michael, alongside Lisa and their dedicated team, has guided over 8,000 patients towards pain relief and improved health over the past 20 years.

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