Optimizing your Posture

Common postural problems can significantly impact a person’s musculoskeletal health and overall well-being. It affects how we breathe, and interact at sports and at home. An efficient posture will feel and work better.

Here are some common postural issues we work with at PhysioActive:

Common Postural Problems:

Forward Head Posture:
This is when the head juts forward, often caused by prolonged periods of looking at screens or poor ergonomic setups. It can lead to neck pain, headaches, and altered spine alignment.

Scoliosis:
Scoliosis is characterized by an abnormal sideways curvature of the spine. It can lead to uneven shoulders and hips, back pain, and in severe cases, affect organ function.

Scapular Winging:
Scapular winging occurs when the shoulder blades protrude from the back. It can result from muscle imbalances or neurological issues and may lead to shoulder and neck pain.

Excessive Thoracic Kyphosis:
This postural issue involves an exaggerated rounding of the upper back, creating a hunched appearance. It can lead to back pain and reduced lung capacity.

Lumbar Lordosis:
Lumbar lordosis is an increased curvature of the lower back. It may cause lower back pain and discomfort due to excessive arching of the lumbar spine

Lower Cross Syndrome:
Lower cross syndrome is a postural imbalance involving the muscles of the lower back and pelvis. It is characterized by tightness and hypertonicity in the lumbar erector spinae and hip flexors, along with weakness and inhibition of the deep abdominal muscles (transversus abdominis) and the gluteal muscles (especially the gluteus maximus). This syndrome can lead to an anterior pelvic tilt, lumbar hyperlordosis, and lower back pain.

Upper Cross Syndrome:
Upper cross syndrome is a postural issue affecting the neck and shoulder region. It is characterized by tight and overactive muscles in the upper trapezius and levator scapulae, along with weak and inhibited muscles in the deep neck flexors and lower trapezius. This imbalance leads to a forward head posture, rounded shoulders, and an increased thoracic kyphosis. Upper cross syndrome often causes neck and shoulder pain, as well as headaches.

What can PhysioActive do to help my Postural Problems.

Treatment of these common postural problems typically involves a combination of physiotherapy, strength training, stretching, and postural correction exercises. It’s essential to seek professional guidance to create an effective rehabilitation plan tailored to the specific postural issue and individual needs. Book your postural assessment today and be taller tomorrow.

Poor posture can lead to various musculoskeletal and health issues due to the prolonged stress it places on the body. Here are some of the most common conditions that can result from poor posture, along with brief explanations of each condition and how they develop:

Forward Head Posture:

Condition: Forward head posture is characterized by the head protruding forward, away from the neutral position. This condition can lead to neck pain, headaches, and increased strain on the cervical spine.
Development: It often develops due to habits like hunching over screens or sitting with the head in a forward position for extended periods. The constant forward position places excessive stress on the neck and upper back muscles.

Rounded Shoulders:

Condition: Rounded shoulders involve the shoulders rolling forward, resulting in a hunched appearance. This condition can lead to muscle imbalances, shoulder pain, and reduced range of motion.
Development: Rounded shoulders typically arise from poor posture when sitting or standing. Over time, the chest muscles become tight, while the upper back muscles become weak, causing the shoulders to round forward.

Kyphosis (Excessive Thoracic Curvature):

Condition: Kyphosis refers to an excessive outward curve of the thoracic spine, creating a hunched back appearance. It can lead to back pain, reduced lung capacity, and spinal deformities.
Development: Poor posture and prolonged sitting with a rounded upper back contribute to kyphosis. This position places continual stress on the thoracic spine and causes the curvature to increase.

Lordosis (Excessive Lumbar Curvature):

Condition: Lordosis involves an exaggerated inward curve of the lower back. It can result in lower back pain, muscle imbalances, and reduced stability.
Development: Lordosis often develops from poor posture, especially a pelvis that tilts too far forward (anterior pelvic tilt). This shifts the alignment of the lumbar spine, creating an exaggerated curve.

Text Neck:

Condition: Text neck, also known as “tech neck,” is a condition where the head is consistently tilted forward to look at screens, leading to neck and upper back pain, and potential long-term issues with the cervical spine.
Development: The extensive use of smartphones and other devices encourages individuals to bend their heads forward repeatedly. Over time, this posture strains the neck and upper back muscles.

Sciatica:

Condition: Sciatica involves pain radiating from the lower back down the sciatic nerve, causing leg pain, numbness, and tingling. Poor posture, especially a slouched sitting position, can contribute to the compression of the lumbar spine and the sciatic nerve.
Development: Extended periods of sitting with poor posture can put pressure on the lumbar discs, leading to conditions like herniated discs, which can irritate the sciatic nerve.

Carpal Tunnel Syndrome:

Condition: Carpal tunnel syndrome is a painful condition of the hand and wrist. Poor posture, particularly with the wrists in a flexed or extended position during activities like typing, can contribute to this condition.
Development: Repetitive movements and awkward wrist positions can lead to compression of the median nerve in the wrist, resulting in carpal tunnel syndrome.
The majority of your carpal tunnel (nerve injuries) comes from alterations in the neck and upper back. By addressing these areas you can improve the health of your nerves in your wrist and usually can avoid carpal tunnel surgery.

Muscle Imbalances:

Condition: Prolonged poor posture can lead to muscle imbalances throughout the body, affecting various muscle groups. This can result in pain, reduced range of motion, and an increased risk of injury.
Development: When certain muscles are constantly overused due to poor posture, they become tight and hypertonic, while opposing muscles may become weak and inhibited, leading to imbalances.

It’s important to address poor posture early to prevent the development of these conditions. Physiotherapy, ergonomic adjustments, posture exercises, and increased postural awareness can all play a significant role in improving and maintaining proper posture, reducing the risk of associated health issues.

At PhysioActive your initial assessment will usually be with a Physiotherapist who may coordinate your care between physiotherapy, chiropractic care, massage therapy, and osteopathy who can all contribute to improving your posture.

Correcting your posture can have both physical and psychological health benefits. Here’s how these therapies can help enhance posture and the advantages of maintaining good posture:

Ways of Improving Your Posture:

Understanding why you are struggling to maintain your posture is key. Typically, once you understand the limiting factors, the weaknesses and possible blockages great posture will no longer be a chore but a relaxed way of being. Learning specific corrective exercises usually related to core stability can sometimes be the missing link. At PhhysioActive we have a number of professionals and disciplines that can help you with your posture.

Physiotherapy:

Postural Assessment: Physiotherapists assess your posture to identify any imbalances and the key areas that are contributing to your poor posture.
Tailored Exercises: They design personalized exercise programs to target specific muscle groups and strengthen weakened areas, helping to correct postural issues. Just sitting or standing up straight usually will increase your pain as good posture should be relaxed and easy to maintain.
Manual Therapy: Physiotherapists use techniques like joint mobilization and soft tissue manipulation to alleviate pain and improve alignment.

Chiropractic Care:

Spinal Adjustments: Chiropractors perform spinal adjustments to correct misalignments in the spine, promoting better posture.
Strengthening Exercises: They may recommend exercises to strengthen the core and supportive muscles, further improving posture.

Massage Therapy:

Muscle Relaxation: Massage therapy can help relax tense muscles, reducing muscle imbalances that affect posture.
Improved Circulation: Enhanced blood flow can aid in muscle recovery and overall postural health.

Osteopathy:

Musculoskeletal Evaluation: Osteopaths evaluate the musculoskeletal system, identifying areas of tension or restriction.
Manual Techniques: They use manual techniques to release tension, restore balance, and improve overall posture.

Health Benefits When You Maintain a Better Posture:

Physical Benefits:

Reduced Pain: Better posture can alleviate or prevent chronic pain conditions, such as back, neck, and shoulder pain.
Enhanced Muscle Function: Improved posture reduces muscle imbalances and promotes better muscle function and joint alignment.
Increased Mobility: Proper posture enhances joint mobility and flexibility, making daily activities easier.

Breathing Benefits:

Improved Lung Function: Good posture allows for optimal lung expansion, facilitating better oxygen intake and respiratory efficiency.

Mental and Emotional Benefits:

Self-Esteem: Good posture can boost self-esteem and self-confidence. Standing tall often leads to a more positive self-image.
Mood Enhancement: Proper posture has been associated with improved mood and reduced feelings of depression and stress.
Enhanced Concentration: Good posture may help increase focus and concentration, improving cognitive performance.

Overall Well-Being:

Reduced Fatigue: Proper posture reduces the physical strain on your body, which can lead to decreased fatigue and increased energy levels.
Better Digestion: Good posture aids in proper digestion by preventing compression of internal organs and facilitating their normal function.
Injury Prevention: Maintaining good posture can help prevent injuries and reduce the risk of musculoskeletal issues in the long term.

In conclusion, therapies like physiotherapy, chiropractic care, massage therapy, and osteopathy can play a crucial role in correcting and maintaining good posture. The physical benefits of improved posture are vast and contribute to a healthier, more active lifestyle. There are also psychological benefits, such as enhanced self-esteem, how good you look, your mood, and overall well-being, underscore the importance of good posture in maintaining a positive and balanced life.

Unique Approach to Helping you with your Posture Correction

At PhysioActive we focus on the optimal process of developing the best posture possible. The strength, coordination, flexibility needed for great posture is developed in your first 2 years of life. Our therapists may consister the influence of primitive reflexes and the first year of gross motor development on proper posture is significant. Our therapists will look at these reflexes and for optimal development of dynamic neuromuscular stabilization (DNS). Proper development during this critical period sets the foundation for healthy posture and musculoskeletal development throughout life. Here’s how these early factors play a crucial role:

Primitive Reflexes:

Primitive reflexes are involuntary, automatic movements exhibited by infants in response to specific stimuli. These reflexes are present at birth and gradually integrate as the child’s nervous system matures. They have a direct impact on the development of posture.

Asymmetrical Tonic Neck Reflex (ATNR): This reflex is triggered when an infant turns their head to one side. It influences the development of hand-eye coordination and the ability to reach and grasp objects. Failure to integrate this reflex can lead to difficulties in achieving balanced posture.
Symmetrical Tonic Neck Reflex (STNR): The STNR is involved in the transition from crawling to standing. A well-integrated STNR facilitates the development of proper head control and balance, which are essential for good posture.
Babinski Reflex: The Babinski reflex is characterized by the fanning out of the toes when the sole of the foot is stroked. It plays a role in developing foot and ankle flexibility. An integrated Babinski reflex contributes to a more stable base for standing and walking.

First Year of Gross Motor Development:

During the first year of life, infants undergo significant gross motor development milestones that shape the foundation for proper posture:

Tummy Time: Placing infants on their stomachs encourages them to lift their heads and strengthen their neck and upper back muscles. This helps develop head control and the ability to hold it upright, which is crucial for maintaining an erect posture.
Sitting: Learning to sit independently strengthens the core muscles and facilitates an upright posture. Sitting also encourages the development of the spinal curves, such as the cervical (neck) and lumbar (lower back) lordosis.
Crawling: The crawling phase is essential for improving upper body strength and coordination. It aids in the development of shoulder girdle stability, which is critical for maintaining proper posture in activities like sitting and standing.
Standing and Walking: As infants progress to standing and walking, they refine their balance, coordination, and lower limb muscle strength. These skills form the basis for an upright posture during childhood and adulthood.

Influence on Proper Posture:

The proper integration of primitive reflexes and successful completion of early gross motor milestones contribute to the following aspects of posture development:

Muscle Strength and Coordination: Early motor development helps infants develop strong and coordinated muscles, which are essential for maintaining an upright posture and preventing muscular imbalances.
Balance and Stability: Achieving gross motor milestones like sitting, crawling, and walking improves an infant’s ability to balance, a key factor in maintaining good posture.
Spinal Alignment: As infants learn to control their heads and develop the spinal curves necessary for proper posture, these adjustments become the foundation for a well-aligned spine in adulthood.
Motor Skills: Early motor skills support the development of fine motor skills that are necessary for tasks like handwriting and using tools, further influencing posture.

In conclusion, the proper integration of primitive reflexes and successful achievement of gross motor development milestones during the first year of life lay the groundwork for lifelong posture and musculoskeletal health. It is essential to provide infants with opportunities to explore and develop their motor skills in order to support their posture and overall physical well-being as they grow.

FAQ's

What is anterior pelvic tilt and why does it matter?

Anterior and posterior pelvic tilts are two distinct postural deviations that affect the alignment of the pelvis and, subsequently, the entire spine and body posture. Here are the key differences between the two and how they influence posture:

Anterior Pelvic Tilt:

Definition: Anterior pelvic tilt occurs when the front of the pelvis tilts forward and downward, causing the top of the pelvis to tilt backward. This results in an exaggerated arch in the lower back.
Impact on Posture:
- Increased Lumbar Lordosis: The excessive arch in the lower back leads to an increased lumbar lordosis or a “swayback” appearance.
- Protruding Abdomen: The pelvis tilts forward, pushing the abdomen outward and creating a “potbelly” appearance.
- Hip Flexor Tightness: Anterior pelvic tilt is often associated with tight hip flexor muscles.
- Weakened Gluteal Muscles: The gluteal muscles may become weakened and underactive.
Influence on Other Body Regions:
- Forward Head Posture: Anterior pelvic tilt can contribute to a forward head posture as the body tries to maintain balance.
- Knee and Foot Alignment: It may lead to misalignment of the knees and feet, causing potential pain and instability.

Impact on Overall Posture:

Both anterior and posterior pelvic tilts can significantly influence overall posture. Proper pelvic alignment is crucial for maintaining a balanced and neutral spine. When the pelvis is misaligned, it can lead to various postural issues, including changes in the curvature of the spine, imbalances in muscle engagement, and a domino effect on other body regions. Correcting these pelvic tilts through exercises, stretches, and postural awareness is essential to improving posture and preventing associated discomfort or pain. It’s advisable to seek guidance from a healthcare professional or a physiotherapist to address and manage pelvic tilt-related postural issues effectively.

What is a posterior pelvic tilt and why does it matter?

Posterior Pelvic Tilt:

Definition: Posterior pelvic tilt occurs when the front of the pelvis tilts upward and backward, leading to a flattening or rounding of the lower back and pelvis.
Impact on Posture:
- Reduced Lumbar Curve: The flattening of the lower back diminishes the normal lumbar curve.
- Tucked Pelvis: The pelvis appears tucked under the body.
- Reduced Hip Flexibility: Posterior pelvic tilt may result in reduced hip range of motion and flexibility.
- Tight Hamstrings: The hamstrings can become tight as they try to maintain the pelvis’s position.
Influence on Other Body Regions:
- Rounded Shoulders: Posterior pelvic tilt may contribute to rounded shoulders and a forward-leaning upper body.
- Forward Head Posture: It can also be associated with a forward head posture as the body tries to compensate for the pelvic position.

Why does pelvic alignment matter?

Can Pelvic Alignment lead to other conditions like patellar femoral syndrome (PFS)?

Yes. If you don’t have a good core, your rectus femoris (one of your 4 quad muscles) will overwork to maintain your posture and as a result will be overworked and tight. This results in excessive compression of your patella (knee cap) and leads to PFS.