Poor Posture Ruins Your Body—Fix It With 15 Easy Exercises

Poor Posture Ruins Your Body—Fix It With 15 Easy Exercises

M Hasan    4:17 AM   

Most of us spend the majority of the day twisted into some sort of contortion in front of a computer screen, looking down at our phone or curled up on the couch. The hunched back, the rounded shoulders, the neck tilt — just how bad is poor posture for our body?

According to experts, it's pretty bad.

What is “posture” exactly?

Our posture is how we hold our body in space and there are two types. Static posture is how one positions and holds their body when not moving, such as when they are sleeping or sitting. Dynamic posture is how one positions and holds their body when they are moving, such as when they are walking or running.

Most commonly, it is referring to how we hold our body in an upright or weight-bearing posture. When we have a good upright posture, we are using our muscles well and holding our bodies up biomechanically in an optimal way so that all of our associated systems can work well together.

What is good posture?

The difference between good and bad posture comes down to spine alignment. When someone has good posture, they are maintaining the "normal" alignment of their spine. The spine has three main curves to the cervical spine (or neck), thoracic spine (or mid back) and lumbar spine (or low back). The thoracic spine has a 'C' shaped curve. In contrast, the neck and low back have a backwards 'C' shaped curve. So, good posture is when someone exhibits the normal amount of curvature in the spine, whereas bad posture is when someone exhibits too much or too little curvature in the spine.

Advantages of good posture

Maintaining good posture is important because it promotes balance to the muscles, tendons and ligaments, and also ensures optimal alignment of the bones and joints. For example, consider someone working at a computer. Regardless of how much motion they exhibit at the different levels of the spine, they need the same amount of total motion to sit and type. So, if they are sitting hunched, such that the low back is bent too far forward, the mid-back and neck may have to compensate by bending too far backward. This results in improper bone and joint alignment, and excessive strain to various muscles, tendons and ligaments.

Well that explains the searing pain radiating down my neck. But are these minor (albeit uncomfortable) aches and pains the only consequence of my poor posture? Or is there more at stake?

Maintaining a good posture is important as it puts us in the best position to mechanically perform any activities and offset any stresses in the system. When we have bad posture, we can reduce the function of our other organ systems, like the cardiovascular, respiratory, digestive and psychological systems such that they can cause problems in those specific systems.

In fact, pain and discomfort are just the tip of the iceberg — over time, this stress on the body can lead to some pretty serious issues.

Bad posture, over time, can result in poor alignment of bones and joints, and strain to muscles, tendons and ligaments. If the joints are in poor alignment, it may result in not only wear and tear to the joint itself, but also weakness, fatigue and inefficiency of the muscles. Essentially, poor posture over time can result in breakdown of your body, leading to a poor quality of life.

It can also cause issues with blood pressure, breathing, metabolism, digestion, lead to chronic conditions and cause pain. It can affect your mood and psychological state in a detrimental way.

How can I tell if I have good posture?

OK, so we know that good posture is important to keep our body functioning in a healthy way, but can you tell if you have it?

The simplest thing people can do is to listen to their body. If you have aches and pains in your back, or discomfort with maintaining positions for a long period of time, that may be an indication of a bad posture. Another sign of bad posture is if you feel that there is an uneven distribution of your weight between the left and right side of your body. Always remind yourself that whether sitting or standing, your weight should be evenly distributed, your shoulders should be back, and all three curves of your spine should be present.

If you are experiencing some of these symptoms, seeing a physical therapist for an assessment may help.

We teach our clients to be aware of what they feel in their bodies and then to see if they can change their posture in space. We take the time to educate them on what it looks and feels like to have good and bad posture so that they can correct on their own.

How to correct poor posture

If, like me, you are feeling the effects of poor posture, there are things you can do at home to correct course. Starting with these two things to improve posture:

Listen to your body. Be aware so that you remember to maintain good posture when standing, sitting, driving, lifting and sleeping.

Exercise. Strengthening your core and stretching the body is key. Five exercises that can help improve your posture are child’s pose, cobra pose, pigeon pose, thoracic rotation and planks.

Posture Exercises

Improving your posture is about opening up the front of the body, while strengthening the back. Learn how to perform specific exercises that can help strengthen weak muscles and stretch the tight ones responsible for poor posture.

Cow Face Pose In a seated or standing position, raise your right arm up to the ceiling. Bend the right elbow, reaching your hand down the back of your neck. Now, bring your left arm to wrap around your left side and reach up toward your right hand. Shift your arm up the midline of your back to clasp your hands behind your back. If you cannot reach, simply reach the fingertips toward each other as closely as possible. Breathe deep and evenly, holding for as long as you wish before switching sides to repeat.

Reverse Table Top Start sitting down, and place your hands behind your back with your fingertips reaching toward your butt. Place your palms flat on the ground, and walk your feet forward. Press down through the feet and the palms to lift your butt up off of the ground. Engage your core to straighten your back from your neck to your knees. Bring your shoulders over your wrists, and your knees over your ankles, and hold this pose for a few breaths. Then release. Repeat 3 times.

Bird Dog Start on all fours with your shoulder over your wrists and hips stacked above the knees. Straighten your left arm out in front of you and your right leg out behind you, balancing on your opposite hand and knee. Hold for a few breaths. For an added challenge, bend your left elbow and your right knee in toward each other until they touch underneath your stomach. Switch sides and repeat using your right arm and left leg. Continue alternating, performing 10 reps on each side.

Child’s Pose Kneel on the floor so that your shins and the tops of your feet are on the ground. Bend at your hips, moving your hands forward and your butt back. Inch your hands out in front of you until your stomach is resting on your thighs and your arms are stretched straight out in front of you, palms on the floor. Focus on your breathing, and take it slow.

Forward Fold If you have a hard time reaching toward your toes in a seated forward fold, performing the move standing allows gravity to help you get deeper into the stretch. Start standing with feet hips-width apart. Bend at the waist, reaching your hands toward the ground and letting your head hang between your arms. Hold here for 10-20 seconds, letting yourself sink deeper with each breath.

Plank Place your hands and knees on a mat, lining up your shoulders over your wrists, with your wrists parallel with the front of the mat. Make sure that your shoulders stay over your wrists, so your hips will not be over your knees anymore; your hips will be further forward, and your knees will be behind your hips. Engage the abs. Pretend there is fire on the mat and you need to pull your stomach away from the fire. Lift your legs up off of the ground and squeeze your quads, reaching your heels toward the back of the room. Keep your head and neck elongated, and if you have a mirror, check yourself out to ensure that you’re in one straight line.

Chest Stretch Stand tall with your feet hips-width apart and place your hands behind your back, interlocking your fingers. Straighten your arms down toward the ground and try to bring the palms together, bringing your shoulder blades toward each other until you feel a pull in your chest. Hold for a few breaths and then release.

Pigeon Start in a downward facing dog. Bring the right leg forward toward your right hand and rest it on the mat, while reaching your right ankle toward the left hand and resting it on the mat (as close to your hand as is comfortable for you.) Ideally, your right shin will be parallel to the front of the mat. Lower your hips toward the floor, resting on top of your right leg. Straighten your left leg out behind you. Keep your hips square, balancing your weight by pressing your hands down onto the mat in front of you. If this is enough of a stretch, stay here and breathe. If you want a deeper stretch, bend at the hips, bringing your torso down toward the mat and reaching over your bent front leg. Flex your right foot. Maintain this position for 60 seconds; breathe slowly.

Downward Dog Begin in plank position with your body in a straight line. Keep your arms straight with your palms pressing down on the mat. With your knees slightly bent, tuck in your belly and think about pulling your chest toward your thighs while lifting your butt up toward the sky. Once you are lifted into the final position, straighten your legs gently. Keep your head between your upper arms and relax your shoulders. Reach your legs long so that your heels touch the ground. If this isn’t possible, focus on lengthening your spine rather than forcing the feet to be flat on the ground.

Reverse Prayer Stretch Standing or sitting, reach your hands behind your back. Reach your fingertips toward each other in the middle back, and bring your shoulders back. If that feels easy, you can make a fist with your hands and press them together. Or, to go even further, you can press your palms together in a prayer position. Hold for 2-4 breaths, then release.

Ragdoll Stand with feet hip-width apart. Add a slight bend to your knees. Exhale as you fold at the hips, allowing your torso to fall forward. You can let your arms hang or grasp opposite elbows as you shift your weight forward. Sway side to side letting your neck hang loose. Perform for as long as desired, starting with 15 seconds.

Supine Twist Lie down on your back, legs extended. Pull your right knee up to your chest. Allow your right knee to fall across your body to touch the floor. Keep your left leg straight on the floor. Extend your right arm out to the side. Use your left hand to press your knee down to the floor to obtain a deeper stretch. Hold for about 30 seconds. Repeat on the other side.

Bent Over Row Step on the resistance band with both feet hip-width distance apart. Grab one handle of the resistance band in each hand, palms facing each other. Add a slight bend in your knees, pushing your hips back to hinge forward at the torso. Maintain a flat back with core engaged. Let your arms hang straight down under your shoulders, adding a slight bend to your elbows. Drive your elbows straight up to bring the resistance band to your chest, keeping elbows tucked into your sides. Slowly lower back to the starting position. Repeat for 10 repetitions.

“Yes” and “no” stretch Standing tall with your arms at your sides and shoulders relaxed, nod your head up and down like you are motioning “yes.” Drop your chin toward your chest as far as you can. Then, lift your head up toward the ceiling. Repeat 10 times.

After saying “yes,” it’s time to say “no.” With your back straight, arms at your sides and shoulders relaxed, look toward your right as far as you can. Then slowly move your head to the left as far as you can. Keep your shoulders back and avoid jutting your chin forward. Repeat 10 times.

Spinal Surgeon Reveals 8 Simple Ways to Avoid Back Pain — You Can Do Them Too

Spinal Surgeon Reveals 8 Simple Ways to Avoid Back Pain — You Can Do Them Too

M Hasan    5:28 PM   

Daily Habits for Back Health

Globally, more than 600 million adults experience some form of back pain, making it the leading cause of disability, according to the World Health Organisation. In the UK, NHS figures show that 80 per cent of people will experience back pain at least once in their lifetime. While most cases are not serious and will resolve within a few weeks, for others it can persist for months or even years. A survey by the British Chiropractic Association found that half of Britons suffer with back pain for a year or longer. Now, a spinal surgeon has revealed daily habits he does throughout the day to improve his back health.

Dr David Baxter, a specialist in complex spinal surgery based in London, emphasizes that prevention is the best defence. "The majority of spinal conditions I treat are preventable. We shouldn't wait until our back hurts," he told the Telegraph. "A huge number of patients I operate on wouldn't need surgery if they intervened earlier." He has mapped out a series of non-negotiables to protect his back, including getting a good night's sleep and a list of to-dos which he sticks to in the morning, at work and in the evening.

Get Moving

For years, patients were told that bed rest was the best prevention and remedy for back pain, but this approach has long been debunked. It is also one of the biggest causes of back pain, explained Dr Baxter. He said: "One of the most overlooked issues is a sedentary lifestyle. This is when conditions such as a disc prolapse and spinal stenosis can occur, unless we act."

A disc prolapse, also known as a slipped disc, is a painful condition where a soft cushion of tissue between the bones of the spine bulges outwards. Meanwhile a spinal stenosis causes pain when the nerves are squashed by a narrowing of the spinal bones.

Get a Good Night's Sleep

Dr Baxter starts his day at 5am after a 'good night's sleep', making sure he is in bed by 9.30pm the night before. "Having spent 16 years constantly on call as a neurosurgeon, I really value waking refreshed," he said. While there is little evidence getting up at 5am prevents back pain, a recent study found poor sleep does increase your risk of developing spinal twinges. It is thought this is because the body performs essential repair processes like muscle regeneration and tissue growth while we are asleep.

Because back pain can keep people up at night, some people turn to sleep medications to get shut eye, but the surgeon doesn't recommend them. "They knock you out but don't drop you into the deep, restorative sleep your body needs." Instead, he recommends sticking to non-steroidal anti-inflammatories like ibuprofen and investing in a good mattress. "There's no one-size-fits-all. I like a very hard mattress with no pillow (they give me neck pain), so my wife and I use a split-density mattress, which works well," he said.

Drink Water First Thing

The first thing he does after waking is "drink a pint of water" because "staying well-hydrated is essential for spinal health," he said. "It keeps the discs flexible, helping protect against wear and tear. It also boosts your energy so you can stay active and recover well," he explained. The discs, which act as shock-absorbing cushions in the spine, are made up of 80 per cent water, so dehydration causes them to shrink. Previously a study also found that dehydration can cause stiffness between the discs and other parts of the spine.

Throughout the day the surgeon makes sure to stay hydrated, aiming to drink "three-to-four litres" of water a day. This is double the NHS' daily fluid recommendation, which says that the average adult only needs to aim for 1.5 to two litres.

Regular Stretching

Next, he does some light mobilisation exercises - gentle, controlled movements that are good for joint health - while listening to the radio. "I work from head to toe, taking each joint through its full range of motion - simple moves like neck rotations and extensions. I focus on my spine, and if my lower back feels tight, I'll stretch it out. A few minutes of daily mobility work is one of the best habits for keeping your body supple."

He recommends the cat-cow stretch, which involves getting on all fours with hands aligned under shoulders. To do the yoga inspired stretch, breathe in as you drop your belly and lift your head to look upwards to get into the 'cow position'. Then exhale as you arch your back towards the ceiling and tuck your chin into your chest to move into the 'cat' position. Repeat this slowly several times to help relieve tension from your neck to lower spine, to prevent back pain. Equally he recommends knee rolls, crawling, glute bridges and side bridges to warm up and engages the back muscles.

Go for a Walk

Four or five mornings a week Dr Baxter goes for a "gentle walk or run". He said: "It's not a training session, just a leg-stretch to enjoy the fresh air and sunrise." This habit, he explained "works on many levels" as "it gets you moving, lubricates your joints, and releases endorphins that reduce pain and lift your mood." It can also help you get sunlight, which is vital for vitamin D production, which "supports bone health". In dark winter months he says a supplement can help. Supporting strong bone health helps strengthen the spine which can prevent painful injuries behind back pain.

Eat a Healthy Breakfast and Fermented Food

Then, he said: "For breakfast, I'll usually have berries with mixed nuts and a couple of spoonfuls of kefir sprinkled with cacao. Gut health is incredibly important for wellbeing, spinal health and preventing inflammation. The gut and spine communicate directly, and your gut flora determines how you process food and medication." Your gut flora is a community of trillions of bacteria, viruses and fungi in your digestive track that help break down food.

His own research has found a "clear link" between gut health, spinal-cord injury progression, osteoporosis - weak bones - and pain caused by nerve damage. Previous studies have shown probiotics, "good bacteria" which can come as supplements, improve gut health. But Dr Baxter doesn't personally take them, because he doesn't believe that probiotic supplements make much difference. Instead, he hails "fermented foods such as live yoghurt [a fermented milk] or kimchi, with plenty of fruit and vegetables".

Stay Active (and Get a Standing Desk)

It's important to keep moving throughout the day, Dr Baxter said, so he cycles to work when he can. "As a hospital doctor, I'm on my feet a lot - my Garmin [a fitness tracker] shows I cover around seven miles a day. I make a conscious effort to move more," he said. "I walk over to see colleagues instead of calling and get up every 20 to 30 minutes when at my desk. It's good for mental health and relationships."

Meanwhile, at home, he said: "I use a standing desk which is generally good for your posture and can ease back pain, depending on your condition." He warned that "too much sitting is directly linked to spinal problems" which he is seeing more of in his line of work. This includes neck and musculoskeletal issues which he said can manifest as "that hunched "tech-neck" posture which strains your spine."

To avoid prevent this keeps his computer screens at eye level and cuts down on screentime where possible. Dr Baxter also does weight training five days a week, as well as three running sessions - two short and fast sessions, plus a longer slower run on Sundays. "You don't have to do ultra-marathons, but everyone should do resistance training. It builds stability, protects the spine and improves posture, when done correctly," he said. "If you have back pain, or conditions like arthritis and osteoporosis, just adapt what you do. Movement is medicine - even a little helps. If you can't swim, walk up and down the pool - it's great for building muscle. Thai chi and palates are also excellent for controlled movement and core activation."

But he added: "Overdoing it can strain the musculoskeletal system and compromise recovery. I'm seeing younger women with back problems from heavy lifting."

Find Ways to Relax

It's also important to find ways to manage stress which he does by going to a "sauna and cold plunge" after work a few times a week. "They're wonderful way to reset. I also book a monthly massage. Manual therapies can provide short-term relief for back pain and stiffness." A previous study found sitting in a dry sauna can help alleviate lower back pain, but there is limited evidence that heat therapy it can prevent it from developing. However, it can lower stress, which has been linked to a higher risk of developing lower back pain. Similarly, studies have shown that massages done professionally can help treat lower back pain.

Take a Cold Shower Before Bed

Dr Baxter rounds off his day with an icy shower. He said: "Twenty minutes before bed I take a cold shower to lower my body temperature, which helps me fall asleep." This is a habit many experts have recommended doing in the morning to help you stay alert. Previously a study showed that slightly turning the thermostat down can help trigger longer, deeper sleep. But generally experts say people have a warm shower in the evening to fall asleep more easily. This is because the warmth helps release the hormone melatonin - which tells the body it's time to sleep.