Almost all of us have been told to sit up straight! But is bad posture a cause of back pain? Will sitting up straight prevent back pain?
Research from Western Australia’s Curtin University School of Physiotherapy would suggest perhaps not.
Many of us spend hours hunched over our desks, staring at screens, or lounging on the couch. While it might seem harmless, sustaining these poor postures and not regularly moving or exercising can have serious, long-term effects on our health. Let’s explore some of the hidden dangers of poor posture, and then learn how you can fix a bad posture to promote better well-being.
The hidden dangers of sustained poor posture and not exercising
Neck and back pain
Sustained poor posture, and lack of movement is a cause of neck and back pain. When you slouch in the same position, and don’t move, you can cause discomfort and pain.
Headaches
These can originate from your neck, and be caused by sustained poor postures, over long periods of time.
Digestive issues
Slouching after meals can lead to heartburn and slowed digestion. Lack of movement, combined with poor posture can potentially compress your abdomen, making it harder for your body to process food efficiently.
Respiratory problems
Sustained poor posture can restrict your lung capacity, making it harder to breathe deeply.
Mood and fatigue
Research suggests that sustained poor posture can negatively impact your mood and increase feelings of fatigue. Sitting or standing with good posture can help you feel more alert and positive.
How you can fix a bad posture
Stand up regularly
Sustained sitting is a major cause of health issues and back pain. Try to stand up regularly during the day to break up long periods of sitting.
Be mindful of your posture
Pay attention to how you sit, stand, and how often you move throughout the day. Make a conscious effort to keep changing your position regularly at work and at home.
Adjust your workspace
Ensure your desk setup promotes good posture. Your computer screen should be at eye level, and your chair should support your lower back. Keep your feet flat on the floor and your knees at a right angle. But don’t forget to regularly move.
Exercise
- Regular walks, runs, swims, workouts, cycling, or whatever you enjoy and will do regularly.
- Stretch and move. Take regular breaks to stretch and move around. Joints and muscles are designed to move to stay healthy.
- Working on your trunk muscles to help support your spine and improve your posture. Incorporate exercises like planks, bridges, and back extensions into your routine.
- Consider taking up some form of Pilates. Clinical Pilates can be particularly effective in improving posture support, control and endurance.
Use posture aids
Consider using ergonomic aids like lumbar support cushions, standing desks, or posture correctors to help maintain good posture throughout the day.
Seek professional help
If you’re struggling with persistent pain or posture issues, consider consulting a Physiotherapist. They can provide personalised exercises and treatments to address your specific needs and help you improve your posture.
Don’t let poor posture hold you back
By being mindful of your posture, keeping track of how often you are moving, and making a few simple adjustments, you can avoid the hidden dangers of sustained poor posture and enjoy better overall health. Remember, good posture is not just about looking confident—it’s about feeling your best every day.
If you’re struggling with posture related neck or back pain, headaches or other symptoms and want to know who you can fix a bad posture, please get in touch with your local clinic to discuss treatment options.
Written by Kylin O’Callaghan, Lifecare Wembley