04/07/2018
POSTURE
Is Your POSTURE Correct
"A Good Stance And Posture Reflect A Proper State Of Mind.” – Morihei Ueshiba
It's important to know the posture positioning and the effects on the spine :-
People are surprised to learn that pressures on the vertebral discs are higher when sitting than when standing or lying down. In fact, some experts suggest intradiscal pressure when seated is up to 10 times greater than when lying down!
I know what you may be thinking and that is “I feel better when I sit down after long periods of standing”. However, one thing must be clear and that is to understand just how sitting can place undue pressure on the vertebral disc. So, consider the following facts:
--: A distinction must be made between the back muscles and intervertebral discs.
When you stand for long periods, the disc pressure is relatively low, but you still feel pain. The pain results from fatigued lower back muscles.
--: Increased pressure on the discs in itself does not necessarily cause immediate pain.
Thus, people are often unaware of the pressure, which in the long term can lead to degenerative changes in the disc.
So can sitting create higher pressure between your intervertebral disc than standing?
==: The answer is YES because when you stand, your body weight is distributed over many structures such as muscles, tendons, ligaments, and joints.Once you sit down, however, the abdominal muscles relax, which causes the majority of your body weight to be taken on by the discs. As mentioned earlier, you most likely won't feel any pain at all when this happens, but in the long run, due to prolonged periods of sitting and poor posture it can result in multiple conditions from impinged nerve roots to degenerative osteoarthritic changes. .
Posture Tips For Human Chairs And Sofa Bears
Text neck’ is gaining momentum as the millennial version of RSI (repetitive strain injury). We are all spending an increasing amount of time at our computers and on our smart phones. Team this with long commutes; prolonged sitting in the office and it’s no surprise that mechanical, postural related pain is becoming a real problem.
BUT IS 'BAD' POSTURE ..........BAD ?????
LET'S SEE
IT is normal to slouch from time to time and it’s good for us to be relaxed in a sitting position. However, sustained slouchy, c shaped posture can result in abnormal spinal loading and pain. A typical human chair c shaped individual maintains a forward head position, rounded, elevated shoulders, a rounded spine shape and a posterior pelvic tilt (backward tipped pelvis). C shaped human chairs have difficulty tipping their pelvis forwards to sit up and struggle to move their lower and mid backs independently of one another.
THE EFFECTS OF THIS ARE OFTEN:
1. Increased loading of the spine
2. Headaches, associated with the forward head position.
3. Tightness in the muscles at the front of the body, due to bracing of the abdominal muscles
4. Reduced lung capacity and a shallow breathing technique.
IF you have this c shaped postural type and are uncomfortable in sitting, try sitting with your bottom right back in your chair and gently tilt your pelvis forwards (anteriorly pelvic tilt), reducing strain on your spine by reducing the c shaped position of your back and coming into a neutral spine position. Move more! Regularly get up out of your chair! Getting fit is also important so shake off the sofa bear in you and get active!
ANOTHER common postural type adopted by human chairs, which can also lead to pain in sitting, is the one assumed by those of you who think that you’re in the army. Overly archy types (those with an increased lumbar lordosis) constantly sit up straight and often on the edge of their seat. The overly arched among you often think that you’re doing yourselves good, as you’re so upright and working your back so hard. However, this position too can be painful and exhausting!
The Effects Of This Are;
1. INCREASED loading of the spine, as if you sit in this position, you’re working your spinal muscles too hard and they’ll tell you by becoming painful and tight.
2. OVER LOADING the spinal joints.
3. TENSE SHOULDERS, as I bet you’ll look like you’re using those to keep your ears warm, as you sit at your computer frantically typing away.
IF this is you, sit back into your chair, tilt your pelvis back a bit, reducing the archy curve in your lower back (lumbar neutral) and relax! Let the chair support you and do some of the work. Your back will thank you. And just like your c shaped colleagues, take regular breaks from sitting and move, move, move!
Wearable technology is really useful to set reminders to ensure that you regularly get out of your chair. Remember to wriggle, move, fidget, wander… whichever is your favorite; just move! Preferably for a couple of minutes every hour.
Of course there are lots of other postural types and unhelpful ways that some of us sit and move. The good news is that it is surprisingly easy to return to good, relaxed posture; it just takes a little regular self-discipline and sometimes the help of a fab Physio. If you need some help with your back pain and think it is related to how you’re sitting but just can’t seem to change it yourself
SOME OF THE RELATED IMAGES :-
