Sitting and Posture Health

Poor sitting posture and effects on spine health

Have a desk job and worried about your sitting posture? You are right to! Over time, poor posture from bad habits during everyday activities can wreck havoc on your spine. For instance, having a desk job, driving, leaning over a cell phone, carrying a bag over same shoulder, prolonged standing, breastfeeding and caring for small children, or even sleeping.

Poor posture can become ingrained, causing and aggravating episodes of back and neck pain and damaging spinal structures. What’s more, damaged spinal structures can have other knock off effects throughout the rest of the body. The good news is, our spine is adjustable and with a few simple changes, good posture and spine health can be achieved.

Here are a couple of steps you can take immediately to improve bad posture:

1. Identify the symptoms of back pain caused by an inefficient work environment and poor posture.

  • Did something change in your environment within the same period the pain commenced? For example, a new job, a new office chair, or a new car, a new desk.
  • Is the back pain is worse at certain times of day, or week? For instance, after a long day of sitting in an office chair in front of a computer.
  • Does the pain start in the neck and move downwards into the upper back, lower back, and extremities?
  • Does the pain ease after switching positions?

Right and wrong sitting posture - office chair

2. Keep the body aligned properly while sitting in an office chair and while standing

  • When standing, distribute body weight evenly across the front, back, and sides of the feet.
  • When sitting, select a chair that’s features support good posture. Sit up straight and align the ears, shoulders, and hips in one vertical line.
  • If you need to change position throughout the day, try shifting forward to the edge of the seat with a straight back and alternate with sitting back against the support arch of the office chair to ease the strain on back muscles.
  • Try a balance / swiss ball. In this position the pelvis is tilted gently forward increasing the lumbar curve which shifts the shoulders back (similar to sitting on the edge of a chair seat).
  • Be aware of and avoid positions such as crossing legs unevenly while sitting, sitting on your legs, leaning to one side, hunching the shoulders up or forward, and tilting the head.
    Correct sitting posture at desk or office chair

3. Get up and move frequently.

This one is so easy to achieve, yet often the most forgotten. As muscles become strained, slouching, slumping, and other bad postures occur; this in turn puts extra pressure on the neck and back.

Change positions frequently, in order to maintain a relaxed yet supported posture. At work,  set an alarm to remind you to get up and take a break from sitting in an office chair every hour for at least two minutes. During this time stretch, stand, or walk.

poor posture sitting - stand and stretch

When to see a Chiropractor for poor posture

Many people visiting our chiropractic clinic in Auckland suffer from back pain or neck pain relating to poor posture. Our approach to treating this is very effective. We start by examining and fixing the physical problems — a process that usually involves chiropractic adjustments to correct any misalignments.

Secondly, we identify the cause of your poor posture. We find any lifestyle factors which are causing the issue. Such as assessing your sitting positions, desk environment and any other relevant triggers. We then show you correct sitting and standing positions and give you tools and exercises to prevent poor posture in the future. By correcting the root cause of postural issues, we can ensure that the musculoskeletal system remains healthy.

Neck and Upper back Pain from poor posture – Leading  Chiropractor Auckland

To Schedule your Appointment at Revolution Chiropractic E-mail or Call us on 09 418 3718.

You can also book online here.

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How Poor Posture Is Destroying Your Health & 2 Posture Tests To Try At Home

Why is proper posture so important? Is it for the way you look? Sure, people definitely look better when they fix their posture. But regardless of esthetics, your posture is actually key to how your body functions in more ways than one.

Take muscles for example: when you’re sitting with your head forward, your posterior (back) neck muscle are working way too hard to support your head, while your anterior (front) neck muscles switch off. This leads to muscle imbalances and over time may very well develop into neck pain which can be stemming from degeneration, disc disease, muscle strains and so on.

Now your organs: when your body gets used to a slouching position and makes it a long term problem your intestines get compressed and digestion can become difficult. Poor posture also reduces lung capacity by up to 30%. As you can imagine it can compress the heart and reduce the flow of blood to vital organs thereby making them work less efficient and create disease within them.

Not only does posture affect you physically, it can also be detrimental psychologically. Studies have linked poor posture to increased depression, stress and fatigue.

The overall effect can become global and when those issues persist long term they can take away from your quality of life and even longevity.

 

“How do I know if I have a possible posture problem?”

 

Luckily there are 2 tests that you can try at home to see if you have any possible posture problems. All you need is a wall and/or a floor!

 

The Wall Test

 

Stand with the back of your head against the wall with your heels 6 inches away from the wall. Your buttocks and shoulder blades should touch the wall.

If you can slide more than 3 fingers behind your neck or the small of your back then it indicates poor posture.

 

The Floor Angel

 

Lie on the floor with your knees bent and your feet on the ground. Lower your rib cage so it’s in contact with the floor and your arms are out and bent at the elbow by 90 degree like so:

If your hips, rib cage, head or wrists and arms can’t maintain contact with the floor then this may indicate possible postural issues.

Try these out and see what your posture is like! If you have any questions or concerns, feel free to ask your structural chiropractor.

 

Your Trusted Auckland Chiropractor

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here !

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Image from page 29 of "The posture of school children, wit… | Flickr