Understanding The Link Between Poor Posture, Sedentary Lifestyle And Health Problems
- Written by John Miller
Many potential health problems can stem from lack of physical activities in our sedentary lifestyle. Poor posture and prolonged sitting are the primary causes of overuse injuries, spinal degeneration and neck problems. Lounging on a couch, looking down at digital devices, spending an entire day sitting at a desk are making Australians of all ages suffer. Poor posture and lack of movements create a combination that is destined to cause back problems, neck pain and other aggravating conditions.
Other Posture-related Problems
With neck and back problems being at the top, there are several other potential posture woes in the list including poor balance, breathing difficulties and headaches. Researchers are currently investigating links between bad posture and problems related to sleep, mood, fatigue and jaw alignment.
This might leave you shocked, but the following problems are pretty common due to poor posture:
Incontinence
Poor posture is one of the known factors promoting stress incontinence. It is a condition in which laughing or coughing can lead to the unintentional loss of urine. Abdominal pressure due to slouching posture increases pressure on the bladder. It also tapers off the pelvic floor muscles’ ability to hold against the pressure.
Constipation
Hunching over with knees lower than hips is a poor posture on a toilet and this can promote constipation. Though not very significant, sitting posture in your office chair can also play a part in promoting constipation.
Slowed Digestion And Heartburn
After finishing lunch when you get back to your work, slouched posture can cause acid reflux which further triggers heartburn. Slouching in a chair can put pressure on the abdomen and force stomach acids into the esophagus.
What Can You Do About It?
If you suspect that poor posture is responsible for these problems, see a physical therapist for help. The therapist will create a custom exercises and stretches program to improve the strength and flexibility of your core muscles. If your professional obligations make you spend a lot of hours in the office chair, the therapist will suggest the right posture and some exercises you can do while sitting in the chair.
If your office chairs are making it difficult to ensure a neutral, upright spine position, ask your employer to replace them with ergonomic office chairs.
An ergonomic office chair is a chair designed to support a posture in which the spine position is not flexed too far backward or forward. It ensures a balanced, stable position of the pelvis required to sit up straight. Strong core muscles and ideal body alignment with correct posture can reduce the risks of health issues stemming from poor posture.
However, don't just rely on ergonomic office chairs as good posture is a good habit developed with consistent practice.
How To Improve Your Sitting Posture
You can improve your sitting posture in the following steps:
Position Your Knee Joints And Hip
Start with positioning your lower body. Keep your knees at a ninety-degree angle. Keep your hips open to an angle of about one hundred twenty degrees.
Keep Your Feet Flat
It does not matter whether you can reach the floor or not. Make sure that your feet are flat. You can use a footrest. Or, you can place a block of wood under your feet. Don't twist your ankles. The best thing you can do is adjusting the height of your ergonomic office chair and keep your feet flat on the floor.
When you are sitting in your office chair, your body weight is transferred onto the chair. There are two knobby bones known as ischial tuberosity or sitting bones. These bones are on the bottom of your pelvis. You should be sitting right on top of the sitting bones to ensure proper transfer of body weight and ideal body alignment. Avoid sitting in the back or front of sitting bones.
Shifting your weight forward may arch your lower back. This can also tighten up muscles. Shifting your weight back can lead to slumping which can lead to strain, pain or even disc injury. Now the question is - how to get to the top of these two bones? Pause in the centre after a few iterations of gently rocking forth and back on sitting bones.
Preserve Lower Lumbar Curve
Upright posture is maintained with the help of spinal curves. Your lower back has a slight curve sweeping forward. While sitting in your office, if you can slip your hand between the back of the chair and your lower back, it is a good sitting posture. Avoid over-arching your lower back as it can lead to muscle strain or spasm. Keep your pelvis in a neutral position if it is over-arched. You can use a lumbar cushion if you slump. Use a chair with built-in lumbar support. In case your chair comes without this support, you can place a lumbar roll between the back of the chair and your lower back.
Check Your Shoulder
Position your shoulder blades lower as this provides support to your neck and head. These blades are triangularly shaped, flat bones on your upper back. Vertically align your shoulders with hips for a good posture.
Bring Your Head Back
There is no tension on your shoulders in a supportive sitting position. So, it is time to bring your head back. Make sure that your shoulders and ears are aligned. However, this also depends on your position. Don't force it if this is not fully possible for you. Achieve a good sitting posture slowly with incremental changes.
Take A Deep Breath
The diaphragm is the primary breathing muscle. When you inhale, it expands your lungs with air by moving downwards. As it moves vertically, it also plays a role in a good sitting posture. Using diaphragmatic breathing or belly breathing can also help.
Practice Good Posture
Don't see good sitting posture as a one-time achievement. Turn it into a habit. Practice good posture often.
You cannot correct and maintain a good sitting posture if your office chair does not provide the support you need. If you don't have ergonomic office chairs in your office, ask your boss to make arrangements. You are more productive when you are relaxed and there is no pain in your lower back and neck.
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