Posture has been the focus of rehab, medicine, and training for a long time. However, much of the claims aren’t necessarily backed up by the research. It’s an easy umbrella term for practitioners to explain why someone is in pain, but be prepared to challenge your thinking on it.
The Truth
There is no single ‘perfect' or 'correct posture’. Although we have our aesthetic vision of the perfect posture, there is no such thing. Every posture stresses in different ways and some might be more appropriate than others at given times. There are a lot of variables that will influence whether a certain posture or position is comfortable – for example, individual anatomy and bone structure, time spent there, external loads, previous exposures to the position, previous injury, tissue tolerance/strength etc.
Posture reflects beliefs and mood. Posture can offer insights into a person’s emotions, thoughts, and body image. Some postures are adopted as a protective strategy and may reflect concerns regarding body vulnerability. Understanding the deep-rooted reasons behind preferred postures can be useful.
So What Should My Posture Be?
There is no ‘one size fits all’ approach. This is going to be unique and individual for every person. So rather than comparing yourself to others and trying to assume a rigid upright posture, listen to what feels comfortable and concentrate on ways to get more regular movement into your day. There are many strategies to manage aches and pains that may appear to be driven by posture – perhaps it’s just being static for a prolonged period rather than the posture itself.
The Adaptable Correct Posture
Find ways to move and change positions more frequently. Your body wants to move. Leave it in one position long enough and it’s likely to get a bit achy. If you find long periods of sitting difficult to tolerate, find ways to break this up with planned movement breaks. This might be to get up and move at ad breaks while watching TV, or a sit to stand desk set-up which allows you to change positions more regularly throughout the working day.
The body is highly adaptable and gets good at what it repeatedly does. We might want to train the ability to maintain a certain posture or position for a longer period for practical purposes. This may be a worthy pursuit and can generally be achieved through a combination of strengthening exercises and a gradual and progressive exposure to the position over a period of time.
It is safe to adopt more comfortable positions too. If it’s comfortable to slouch, don’t beat yourself up and think you’re doing yourself no good. The spine is robust and can be trusted to withstand a variety of postures. It is not dangerous nor should it be avoided. Work off how you feel, explore different positions and find excuses to get moving more.
If you experience back pain and have been putting it down to your posture - you might get a lot of value out of this post on how to manage low back pain and set yourself up for long-term success.
At The Physio Ward, we can work with you one-to-one and show you ‘how to’ instead of saying ‘don’t do’, giving you the confidence to stay active and continue doing what you enjoy. Consider visiting us if you'd like more information on how best to manage aches or pains in your back. You can book an appointment here, or call us at 01-6870302.
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