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Picture perfect posture is something we all strive for, but
by Andrea Paduchak
http://www.complementsforhealth.com
Hunching over your desk to do computer work all day
might not seem problematic, until the damage is done
and you realize you can no longer straighten up! By
adulthood, most of us have already fallen into some
poor postural habits (of which we may or may not be
aware). You can check for some asymmetries in your
body by looking in a mirror.
As early as age 8, there is evidence of widespread
postural changes associated with dominant hand use.
A typical pattern for a right handed individual is as
follows: right shoulder is lower than the left, Pelvis
is deviated slightly toward the right, right hip is
slightly higher, slight deviation of the spine to the
left, and the left foot is more flat than
the right. Some deviations may be only detectable by
the trained eye of a professional such as a
chiropractor, doctor, or physical therapist, while
others may be quite obvious. Many of these postural
deviations are thought to have developed because our
society has become quite sedentary. (Can you say,
"Couch Potato"?) Even young children are exhibiting
signs of postural stress related for sitting for long
periods of time in school or while playing computer
games. It used to be unheard of for a child to complain
of neck and back pain not related to trauma. A poor
sitting position causes the entire back and pelvis to
round out, as well as the head to come forward in a
typical "slump" position.
The human body can be visualized as a kinetic chain.
Our joints are linked together in such a way that the
position of one joint affects the position of all the
others. In other words, segments of the body cannot
move in isolation. They are all interconnected. When
our major joints are stacked appropriately,
the human body can be maintained upright with little
muscular effort, little stress to ligaments, and
equally distributed compressive forces. However, when
posture is less than optimal, imbalances cause
increased stress to the muscles, bones and
connective tissue which affects the whole kinetic
chain.
Our society today seems to encourage faulty alignment
through the repetitive and restrictive nature of
certain work related and everyday activities, such as
sitting at out desk and working at a computer. People
who perform the same activity over and over again in
the same position are overusing some muscles and not
effectively using others enough. Our dominant hand or
leg may become very strong, while the non-dominant
side weakens. This can often create widespread
strength and flexibility imbalances. Other muscles
attempt to compensate until they too become
compromised. Our bodies easily adapt to the demands
we place on them for better or worse.
Potential sources of pain include muscle spasms and
fatigue, ligament strain, pinching of nerves and blood
vessels, joint inflammation and arthritis. Individuals
may seek medical attention as a result of the chronic
pain, functional limitations and disability associated
with postural dysfunction. It is unfortunate that we
only tend to recognize that we have a problem when our
body's are "screaming" at us. Many postural issues go on
ignored until the person experiences a traumatic event.
The application of an acute stress, in addition to the
chronic postural stress, can result in an injury that
might otherwise have been very minor. For example, the
victim of a rear-end auto collision at only 5 miles per
hour is diagnosed with whiplash due to poor alignment of
his/her head to their neck which predisposed them to
substantial injury.
Neck pain is highly correlated with poor posture and a
forward head position (FHP) is often implicated. Ideally,
the ear should be vertically in line with the shoulder.
The development of FHP is attributed to occupational or
repetitive postures requiring prolonged sitting, forward
leaning, habitual slouching and as a result poor vision.
The best example of this is working in front of your
computer. The extensor muscles in the back of the neck
must contract excessively to hold the head up and keep
the eyes level. The muscles in the front of the neck
become overly stretched and weakened. FHP is frequently
associated with Temporomandibular joint (TMJ)
dysfunction, headaches, pinched nerves, and arthritis in
the neck. The position of the head also affects the
orientation of the shoulder, arm and hand. FHP may also
be implicated in carpal tunnel syndrome in the wrist.
Accompanying the adverse musculoskeletal changes is
the loss of position sense. Over time, and individual
with FHP loses the ability to position the head
correctly on the cervical spine. Eventually poor
posture progressively begins to feel like the
body's norm.
The good news is that correction of postural alignment has
been shown to relieve pain and restore function, such as
range of motion and strength. Through specific exercises,
the joints and muscles can be retrained. You can improve
your posture through simple stretching exercises or
reorganizing your workspace. Taking frequent breaks can
also help (at least 5 minutes every hour). Also, standing
while you work when possible. Finally, remember those words
from your mother... stop slouching and sit up straight in
your chair! Now is the time to do it.
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