Postural disorders in adults

Correct posture is a form of physical fitness in which the muscles of the body support the skeleton in a stable and efficient position. It persists both in stillness and in motion.

Poor posture is defined as the position of our spine in an unnatural position that emphasizes the curves – this leads to the fact that the joints, muscles and vertebrae are in a tense position. Poor posture is a prolonged incorrect position, which leads to an increase in pressure on these tissues. Painful conditions associated with poor posture are so common that most people know firsthand about them. Low back pain is the most common complaint, but research shows that neck, shoulder, and arm pain is becoming more common as a result of postural dysfunction. Foot and knee problems are also becoming more common due to long-term changes in posture.

The main types of posture in adults

There are several main types of posture:

• normal posture – a balanced vertical posture with a straight line from ear to shoulder to hip;
• stoop – rounded shoulders, hump, head tilt forward, bent knees;
• kyphotic – the shoulder blades are excessively retracted, the lower back is arched, the knees are locked, the abdomen sticks out;
• lordotic – the area of ​​uXNUMXbuXNUMXbthe thoracic spine is excessively curved forward;
• scoliosis – a change in the position of the spine from the longitudinal axis to the side.

Causes of poor posture in adults

Unfortunately, many factors can interfere with good posture.

Poor posture can also be due to injury, disease, or genetics – problems that, for the most part, cannot be controlled. A combination of these factors is also quite common. But there are others.

Muscle injury. After an injury, the muscles may spasm to protect the vulnerable spot. Muscle spasms help maintain stability and protect against further injury, but they also limit movement and cause pain. Prolonged muscle spasms eventually lead to muscle weakness. The resulting imbalance between the muscles that protect the injury and the muscles that still work normally can also lead to bad posture.

Muscle tension and muscle weakness. When certain muscle groups are weak or tense, posture can be affected. After a while, pain may also appear. Muscle weakness or tension can develop when you are in a forced position for a long time every day, or when you perform routine tasks and chores around the house, using your muscles unevenly.

Sedentary work. Sitting in front of a computer all day, using a tablet or mobile phone for work can gradually throw your body out of balance. And for example, for authors who write a lot of texts, leaning forward for a long time, a “text neck” can form, which can cause pain.

Mental tension and stress. Surprisingly, they can also affect posture by promoting shallow breathing or excessive muscle contraction.

Choice of shoes and how to wear them. Lifting the heel when wearing high heels throws the weight of the body forward, which can easily change posture. And if you wear your shoes on the outside or inside faster, unbalanced kinetic forces are likely to move up your ankle, knee, hip, and lower back. This can lead to poor posture and pain in any of these joints, as well as in the lumbar spine.

Correction of postural disorders in adults

Body aches, including discomfort in the upper or lower back, neck, shoulders and arms, pain in the knees or ankles, muscle fatigue, headaches due to tension in the upper back are all signs of posture problems. Physiotherapy treatment can significantly minimize, if not eliminate, postural problems. After correction, the pain will decrease in most patients.

Shoulder strengthening. Strengthening exercises include scapular squeezes (pushing your shoulder blades together for 30 seconds at a time) and band pulls to bring your elbows back as if you were rowing.

Exercises

Strengthening and stretching the muscles in your upper back, chest, and shoulders will help improve your posture.

• Stretching of the chest muscles. Sit upright in a chair on your side. Fold your hands behind your back, clasping your fingers with your palms facing you. Raise your hands up. Hold for 10 seconds and return to the starting position. Repeat 2-4 times. Another easy way to stretch your chest muscles is to put your hands behind your back, grab both elbows (or forearms) and hold the position.
• Strengthening the back. To strengthen your back muscles and straighten your posture, a simple trick will help: when you are sitting (even watching TV), put a rolled up towel on your shoulders. This will force you to sit up straight so that the towel doesn’t fall off.
• Also cut down on activities that lead to bad posture. Take breaks between your computer and TV and exercise more. After 6 to 12 weeks, your posture will improve.

Also useful for posture are modified planks, in which you hold a push-up position, leaning on your elbows or just tightening your abdominal muscles.

other methods

In addition to exercises to correct posture, physiotherapy is also used. It may include:

• manual therapy and soft tissue massage;
• acupuncture;
• postural taping, that is, fixing the body with the help of tapes in the correct position;
• electrotherapy;
• corrective exercises and movements to improve flexibility, strength and posture;
• creation of an ergonomic workplace.

Prevention of posture disorders in adults at home

The main methods for preventing posture disorders include a set of exercises:

• stretching exercises 2 or 3 times a week to increase muscle flexibility;
• strength exercises to improve muscle strength and tone;
• turning the head from side to side;
• press exercises;
• squat with a straight back.

In addition, it is useful to change some habits in everyday life:

• do not sit on soft chairs;
• put cushions under your lower back when you sit in a regular chair or drive a car;
• if you have a sedentary job, put ergonomic chairs in the office;
• do not cross your legs when sitting;
• sleep on an orthopedic mattress so that the spine remains straight when you lie on your side;
• use a pillow that supports your neck;
• keep your back straight when lifting weights – sit down, take the load, and then rise due to the strength of the legs;
• use the “reversal of the curve” rule in everyday life – for example, if you are leaning over a table, stretch back to the other side.

Popular questions and answers

We asked about posture problems traumatologist-orthopedic doctor Oleg Sazhnikov.