Autumn 2016 | Improve Your Posture

Improve Your Posture

Good posture is vital for optimal functioning of your body.
Find out how to better your posture!

Did you know that 80% of Australians will experience back pain in their lifetime? Poor posture can cause a range of problems, including back pain, reduced circulation, joint degeneration, spinal problems, and rounded shoulders.

The most common cause of poor posture is long periods of time sitting hunched over a desk. As the muscles and fascia shorten, the digestive system is impaired, and so too is the effectiveness of the diaphragm, reducing oxygenation. This results in complaints such as stiffness, immobility, headaches, fatigue, and poor concentration.

Here are some handy hints on how you can improve your posture…

1. When sitting at a desk, sit at an angle of 100-135 degrees allowing the back muscles to ease while causing the least strain. Make sure you stretch your legs every twenty to thirty minutes before re-aligning yourself.

2. Position your computer screen so that its middle is at eye level (when you’re sat properly).

3. Avoid crossing your legs, which can skew the hips and result in pelvic and back problems.

4. When standing, stand as tall as you possibly can. Make sure your upper body is supported evenly by squaring the hips, but keep the shoulders relaxed.

5. Exercise! Get yourself moving for 30-40 minutes 3-5 times per week. Pilates combines flexibility and strength training, helping you to learn and develop good postural habits.

6. See your Osteopath. Osteopaths may improve poor posture by:

  • improving muscular flexibility
  • improving range of joint motion
  • providing advice and instruction on ‘good’ posture, and ergonomics
  • providing exercises to stretch and strengthen postural muscles.

Improving your posture has been shown to reduce headaches, improve circulation, strengthen abdominal muscles, boost metabolism, increase self-confidence, and improve breathing.

Good posture can help relieve back pain, and involves training your body to function in positions where the least amount of strain is placed on supporting muscles and ligaments. When improving your posture, your osteopath will work with you to determine the cause of the poor posture and decide on a course of treatment.