Incorrect Posture

Posture Problems In The Workplace

Backs were not designed to spend long periods of time in static positions such as sitting in a chair, which is a common feature of many modern workstation environments. Spending many hours a day in front of a computer can lead to shoulder, arm, hand, and neck problems, as well as issues with balance and coordination (Reference1) and (Reference2).​​

Incorrect / Poor Posture can include:

  • Rounded shoulders
  • Potbelly
  • Bent knees when standing or walking
  • Head that either leans forward or backward

This can lead to:

  • Back pain
  • Body aches and pains
  • Muscle fatigue
  • Headache
  • Non beneficial changes to muscle strength and length
  • Problems with the nervous system feedback on the body’s position in space

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How does the body maintain a good posture:

Skeletal muscle is made up of two types of muscle fibre

  • Static (often called ‘slow twitch’) and
  • Phasic (often called ‘fast twitch’).
  • Generally, static muscle fibres are found in the deeper muscle layers. They help us to maintain posture without too much effort and contribute to balance by ‘sensing’ our position and relaying this information to the brain.
  • Phasic muscle fibres are used for movement and activity.

Static fibres burn energy slowly and can keep working for a long time without tiring. However, phasic fibres quickly run out of steam. Poor posture causes muscle fatigue because it calls on the phasic fibres instead of static fibres to maintain the body’s position.

Muscle Length and Strength:

Poor posture that demands support from phasic fibres causes the deeper supporting muscles to waste away from lack of use.

Weak, unused muscles tend to tighten, and this shortening of muscle length can compact the bones of the spine (vertebrae) and worsen posture.

Nervous system feedback on the body’s position in space:

The deeper layers of muscle are concerned with ‘sensing’ our position in space and relaying this information to the brain. If this function is taken over by muscles that mainly contain phasic fibres, the brain gets an incomplete picture. The brain assumes that the body needs to be propped up to counteract the effects of gravity, so it triggers further muscle contraction. This adds to the general fatigue and pain felt by the person with poor posture.

Listen to your body

Good posture feels effortless, which is why traditional ‘good posture’ suggestions like throwing your shoulders back and sticking out your chest may feel uncomfortable too. Instead, listen to your body. Make minor adjustments while standing and sitting, and find a position that feels the easiest and most graceful.

In most cases, concentrating on other tasks (such as work) can direct attention away from any feelings of physical discomfort. Get into the habit of regularly tuning in to your body. If you feel muscle tension or fatigue, move into another position.

Improve your general posture.

Suggestions include:

  • Remember the rule of ‘curve reversal’ – for example, if you’ve been leaning over your desk, stretch back the other way.
  • Stretching exercises should be performed two or three times a week to boost muscle flexibility.
  • Exercise regularly to improve muscle strength and tone.
  • Stretch your neck muscles regularly by turning your head from one side to another.
  • Your abdominal muscles support your lower back, so make sure they are in good condition. Do ‘abdominal crunches’ (lie on your back and curl your ribcage and pelvis as close together as possible) rather than straight-backed sit-ups (which exercise the muscles of the hips and thighs).
  • Avoid standing on one foot for long periods of time.
  • Cross your legs at the ankle rather than the knee.

Maintain good posture

Suggestions include:

  • Avoid sitting in soft, squashy chairs.
  • Use lumbar rolls to support your lower back when sitting in regular chairs or driving the car.
  • Switch to ergonomic chairs in the office or for any activity that requires you to sit for long periods of time.
  • Make sure your mattress is supportive enough to keep your spine straight when lying on your side.
  • Use a pillow that supports your neck.
  • Keep your back straight and use your thigh muscles when lifting heavy weights.

Where to get help

  • Chiropractor
  • Osteopath
  • Physiotherapist
  • Alexander technique teacher

Summary:

  • The complications of poor posture include back pain, spinal dysfunction, joint degeneration, rounded shoulders and a potbelly.
  • Suggestions for improving your posture include regular exercise and stretching, ergonomic furniture, and paying attention to how your body feels.
  • See your Chiropractor, osteopath, physiotherapist or Alexander technique teacher for further information and advice.

Frequently Asked Questions

Incorrect posture can manifest in various ways. Common signs include frequent back or neck pain, rounded shoulders, a hunched back, forward head posture, and discomfort while sitting or standing for prolonged periods. You might also notice tightness or stiffness in certain muscles.

Poor posture can lead to several health issues. It can cause strain on muscles and ligaments, leading to chronic pain in the back, neck, and shoulders. Over time, it may contribute to spinal misalignment, increased risk of injuries, reduced flexibility, and even affect digestion and circulation.

Incorrect posture often develops due to habits and lifestyle factors. Sitting for extended periods without proper back support, slouching while standing, improper workstation setup (like a poorly positioned computer monitor or chair), carrying heavy bags on one shoulder, and lack of core strength are common culprits.

Improving posture involves a combination of awareness, adjustments, and exercises. Start by paying attention to how you sit, stand, and move throughout the day. Ensure your workspace is ergonomically set up. Incorporate exercises that strengthen core muscles and stretch tight areas like the chest and hip flexors. Regular breaks from sitting and practicing good posture habits are also crucial.

Yes, with conscious effort and consistency, incorrect posture can be corrected. This process may involve physical therapy, chiropractic care, or working with a posture specialist to assess and address specific issues. Simple changes like adjusting your workstation setup, practicing yoga or Pilates, and being mindful of your posture daily can gradually improve alignment and relieve associated discomfort.

If you experience persistent pain or discomfort due to poor posture, it’s advisable to consult a healthcare professional such as a physiotherapist, chiropractor, or orthopedic specialist. They can assess your posture, identify underlying issues, and recommend personalized treatments or exercises to correct posture and alleviate related symptoms effectively.