Stooping at work, or over a smartphone, and slouching in a chair, seat, or sofa, we have lost our ability to sit straight, stand erect, and walk tall. Excess body weight prematurely wears out the spine, pelvis, and lower limb joints. Poor posture and bending the back to lift heavy objects contribute to chronic backache, slipped discs, numbness, and weakness due to nerve compression (sciatica, etc.). Lack of exercise, inadequate calcium, and vitamin D leads to osteoporosis and hunchback (Kyphosis) early in life.
GOOD POSTURE: A good posture refers to the proper alignment of the body while standing, sitting, lying down, lifting heavy objects, and any other physical activity. A good posture ensures that the force of gravity is uniformly distributed over the body so that no single part is strained excessively. It improves balance, coordination, and mobility, increasing productivity, preventing injuries and pain, particularly in the back and neck. Good posture makes you look taller, slimmer, and smarter, contributing to a sense of well-being, enhanced confidence, self-esteem, and mood. It helps to boost energy levels by permitting deep and efficient breathing. It improves intestinal motility, alleviating bloating and constipation. It helps promote better sleep by improving spinal alignment. Exercise and physical activity help improve posture by strengthening the muscles against gravity.
POOR POSTURE: Excess weight strains the spine and contributes to poor posture. High heels and ill-fitting footwear adversely affect posture. Poor posture leads to neck pain, tension headaches, back ache, and lower limb joint and muscle pains, especially in the ankles and feet. Sitting in a slouched position for long periods strains the spine and causes low back pain in more than 25% of the working population. Driving for extended periods in bad posture leads to lower back pain, stiff necks, and sore shoulders. It can also worsen injuries in an accident. A computer monitor positioned above eye level can cause neck strain, headaches, and eye fatigue. Prolonged bending over a smartphone, in front of a monitor, or when reading or any other activity with our heads facing downwards, on slumped shoulders, causes a lot of strain to the neck and upper back muscles to support the heavy head and leads to chronic neck and back pain. Slouching down in your chair to binge-watch your favourite TV show is a common cause of back pain, neck pain, headaches, and even digestive issues. It can also restrict lung capacity and breathing, leading to fatigue; compress nerves and blood vessels, affecting circulation, causing discomfort, pain, numbness, or tingling in the lower back or legs.
GOOD STANDING POSTURE: When standing, stretch to your full height, keeping your back and neck straight to ensure the heavy head is above the shoulders and not hanging forwards in a stooping posture. The back should be erect with the shoulders above the hips, and the body weight should be evenly distributed between the feet, supported in comfortable, well-fitting footwear. When bending forward to pick up an object, keep your back straight and fold your hips and knees to lower yourself. Bending the spine to pick up a heavy object can lead to back injury. When standing or moving, keep your body weight (centre of gravity) between your feet to keep your body stable. Keep your knees slightly bent, and avoid locking your knees. Let your arms hang naturally, and tuck in your stomach while keeping your core muscles engaged. Position your legs shoulder-width apart, and balance your weight slightly on the front of your feet rather than on your heels. Keep your head level and avoid pushing it back, forward, or to the side.
GOOD SITTING POSTURE: Practicing good posture even when sitting can greatly reduce your risk of developing back pain. Ensure your feet are supported, directly on the floor or on a footrest, preventing them from dangling mid-air. The knees should be at the same level or slightly lower than the hips and away from the edge of the chair. An ergonomic chair should adequately support your middle and lower back to maintain a neutral spine position. Adjust the chair height to suit your height and the table height. Keep your shoulders relaxed, avoid pulling them back excessively, or rounding your shoulders with a hunched or slouched position. Position your computer monitor so that the top of the screen is at or slightly below eye level. Keep your elbows bent at approximately 90 degrees, close to your body. Maintain your posture to avoid sliding out of your chair. Take short breaks to stand up and walk around, and change your sitting position frequently to avoid prolonged pressure on certain body areas. Perform gentle stretches to relieve muscle tension. Be constantly aware of your posture and maintain it throughout the day. Prop yourself up on pillows when lounging on chairs and couches at home to avoid slouching. Avoid sitting with your legs crossed as it can cause a temporary increase in your blood pressure and lead to poor posture. Avoid sitting in any one position for long periods.
GOOD LYING DOWN POSTURE: Lying on your side with a pillow that adequately supports your neck is usually the best position to ensure good posture, as it avoids putting excess pressure on your back. If you find the side-sleeping position uncomfortable, try placing a pillow between your knees to align your spine. Avoid sleeping on your stomach, as this position may worsen back pain.
OSTEOPOROSIS AND AGING LEAD TO HUNCHBACK: Osteoporosis is a decline in bone mass and density, leading to brittle and weak bones that are prone to fractures. Vertebral (Spine bones) fractures cause back pain, loss of height, and a hunched posture. This weakening is due to bone breakdown exceeding replacement, particularly as people age. Certain medical conditions, like excess parathyroid hormone (PTH), excess steroids (Cushing’s syndrome), and medications that interfere with calcium absorption, vitamin D metabolism, or bone formation, also weaken bones. Obesity and a sedentary lifestyle contribute to osteoporosis, weak muscles, and aging. Regular screening, calcium and vitamin D supplementation, weight-bearing exercise, and, in some cases, alteration or adjustment of medication, mitigate the risk of osteoporosis and fractures. Smoking and excessive alcohol intake can negatively impact bone density and increase fracture risk. Make your home safer by removing clutter, installing grab bars, using nightlights, and, if needed, using a walker to improve balance and reduce the risk of falls and fractures.
ERGONOMIC POSTURE: Maintain good posture, but do not worry about it. Maintain a healthy body weight. Ensure your desk, chair, and monitor are properly aligned to support good posture. Micro-movements consistently work on your core muscles, boosting strength and preventing slouching. It’s an effective way to work out while sitting or standing. Take breaks from prolonged sitting or standing to stretch and move around to avoid stiffness and muscle fatigue. Maintaining good driving posture, such as sitting upright with back support and seat adjustments, can help minimize discomfort and pain. A safe dynamic posture, especially when working out or doing physical activity, can prevent sports-type injuries. Choose a mattress that supports your spine and helps maintain proper alignment. When sleeping, use pillows to support your neck and back to help maintain spinal alignment. For persistent back pain or problems with posture, consult a healthcare professional who can assess your posture, identify any underlying issues, and recommend appropriate treatment or exercises.
Dr. P.S.Venkatesh Rao is a Consultant Endocrine, Breast & Laparoscopic Surgeon, Bengaluru.