Have you ever been told that you have bad posture? Or that you should sit up taller and stop slouching? Today we’re going to talk about some of the myths behind posture.
Before we dive in I need to outline a few things. First off there are two main types of postures:
- Static – What we look like when we’re just sitting at a desk or waiting for the TTC
- Dynamic – What our body does when we add movement to the picture. For example how do our back, hips, knees, and shoulders move when we bend over to pick up a large object?
To better understand why posture isn’t as simple as “good” or “bad,” it’s important to recognize that the way we hold our bodies involves a lot more than just our muscles working in isolation. It’s a group effort involving:
- Passive structures – Ligaments, bones, and joints
- Active structures – Muscles
- The nervous system – This system dictates the “tone” of your muscles and coordinates movements.
Over time (and I’m talking months to years) if we hold one posture we can develop a postural fault – a deviation from “typical anatomy”. Forward head posture is a common one we see in individuals that sit long hours, whether it be driving or working at a computer. This postural fault is a risk factor for neck and shoulder pain, abnormal movement of the shoulder blades, temporomandibular joint dysfunction (TMD) and more.
Now don’t panic! If you occasionally slouch or kick your feet up on the couch to work on your laptop that’s OK. Problems start to arise when we maintain one posture for a long duration of time (e.g., 30 minutes or more). Doing this increases the amount of work your postural muscles need to do to hold a certain position – imagine if I asked you to hold a squat for 30 minutes long, that’s a lot of work you’re asking your legs to do!
Changing positions is the most important thing you can do!
Taking frequent movement breaks every 30 – 60 minutes to explore new movements resets your posture and gives some of your muscles a break. If you’re currently experiencing pain and find it challenging to find a comfortable position to work in, physiotherapy is a great place to start. During our appointment we’ll conduct an assessment to learn more about your lifestyle, pinpoint muscular weaknesses, and identify postural faults. We’ll then provide you with a detailed treatment plan that incorporates specifically tailored:
- Strength training
- Stretching and mobility exercises
- Manual therapy
- Suggestions for ergonomic adjustments
Remember, there’s technically no such thing as “bad posture” – it’s all about context and how long you maintain a specific position. It’s normal for your body to shift and change throughout the day. However, problems arise when you stay in one position for too long. Your body is designed for movement, so keeping things dynamic is key to staying pain-free.
Instead of obsessing over “perfect posture,” focus on variety and movement.
Strengthen your muscles so that they can take on heavy loads, stretch to keep your body mobile, and most importantly, listen to your body. If something feels uncomfortable, it’s a sign to change it up or seek out professional help like physiotherapy. Over time, these small changes can make a big difference in how you feel and function.
So, don’t be afraid to slouch now and then, just be sure to mix it up!
By: Olivera Kralj