Growing up I’d always hear my mother say, “Fix your posture”, “sit up-right”. As a child, I thought that it was completely annoying to hear.
Why did I need to fix my posture? What’s the big deal? I was just a little child growing up in Mississauga. I’m some international ballet star?
And, my mom’s threat that my posture would stay slumped didn’t make sense to me. Nor did it deter me all that much from continuing to slouch.
Little did I know that I would later grow up and repeat my mothers words. The difference between then and now? I actually understand why fixing my poor posture was important. Becoming an Osteopath allowed me to see things in a whole new light. And, of course, the wisdom that comes with age.
What are my thoughts now? Good posture is essential for maintaining our overall health and well-being.
Poor posture is not just an aesthetic concern, it can cause physical ailments. In fact, back discomfort, neck pain, and headaches are just a few of the musculoskeletal problems that can be brought on by poor posture.
But, there’s good news friends. Osteopathy can be a great option to help fix poor posture and posture related pain. Osteopathy is a holistic technique that can assist in identifying and addressing the underlying causes of poor alignment.
Take for example my 34-year-old client, a marketing professional living in Mississauga. She had been battling persistent neck and back pain due to poor posture. After years of discomfort and trying various remedies, she decided to seek help for posture correction. She jumped on google and searched for an Osteopath in Mississauga. And voila! Our clinic popped up. After reading about our services she was convinced she was at the right Mississauga Osteopathic clinic. She then booked her first Osteopathic consultation.
The osteopath assessment discovered alignment abnormalities and muscular imbalances causing her posture troubles. She received a personalized treatment plan that included joint mobilization, soft tissue manipulation, and guidance on posture awareness. Over several sessions, She experienced significant relief and learned how to maintain better posture in her daily life.
And, that’s our goal for all of our Mississauga community. To allow our client’s to move better, feel better and ultimately, live better.
So, What’s the importance of maintaining good posture?
Let’s first examine the problems and then move on to how to fix them.
Proper alignment of the spine and musculoskeletal system is crucial for:
- Reducing the risk of chronic pain, including back, neck, and shoulder pain.
- Enhancing respiratory and cardiovascular function.
- Preventing musculoskeletal injuries and strains.
- Boosting self-confidence and promoting an overall sense of well-being.
Now, what’s the connection between bad posture and pain?
Muscle Imbalances: Poor posture can cause certain muscle groups to become overused and fatigued, while others become weakened and underused. This muscle imbalance can lead to pain as the overused muscles become strained and tense.
- Spinal Misalignment: Slouching or hunching the shoulders can result in a misalignment of the spine. This misalignment can put pressure on spinal discs, nerves, and joints, leading to back pain and discomfort.
- Pressure on Joints: Bad posture can increase pressure on joints, particularly in the neck, shoulders, hips, and knees. Over time, this added stress can lead to joint pain and contribute to conditions like osteoarthritis.
How can osteopathy help fix your posture?
The journey to fix your posture at our Mississauga wellness clinic begins with a thorough postural assessment conducted by our osteopaths.
The assessment includes:
- Evaluation of Alignment: The osteopath will examine your standing, sitting, and walking posture to identify any deviations or misalignments. They will assess the positioning of your head, shoulders, spine, and pelvis.
- Muscle Imbalances: Osteopaths can identify muscle imbalances, muscle weaknesses, and areas of tension that contribute to poor posture. This assessment not only identifies areas of imbalance it also helps in understanding the root causes of your posture issues.
- Joint Mobility: Your osteopath will assess the mobility and alignment of your joints, checking for any restrictions or misalignments that may be affecting your posture.
After the assessment is complete, your osteopath will put together a comprehensive treatment plan to correct imbalances. Treatment is primarily done manually with the use of various techniques that target posture-related problems. Such as:
- Joint Mobilization: Gentle manipulation of joints to help improve their range of motion and alignment, which can be crucial in addressing postural misalignments.
- Soft Tissue Manipulation: Hands-on technique used to release muscle tension, enhance blood circulation, and improve muscle function. This approach is beneficial for addressing muscular imbalances contributing to poor posture.
- Myofascial Release: Focusing on the fascia, a connective tissue that surrounds muscles, can alleviate tension, enhance flexibility, and support better posture.
After treatment your Osteopath may provide recommendations for home care. This will help support your therapy goals in between visits and will help correct muscle imbalance due to weaknesses and help to keep your posture upright without feeling tired or weak.
I know what you’re thinking.. I don’t live in Mississauga, I can’t book an appointment with the Osteopath for treatment. How will I ever fix my poor posture?
Well, it’s easy, I’ll take you through a home-based 5-step plan to fix your posture with Osteopathy. Sounds good?
Ok great, let’s go!
How to fix your posture in 5 steps with Osteopathy
1. Strengthening Exercises
Exercises targeting the core, upper back, and neck help strengthen muscles that are essential for maintaining good posture. The following exercises are my essentials for improving posture.
- Shoulder Blade Squeezes:
- Stand or sit up straight with your arms at your sides.
- Press your shoulder blades together
- Hold for a few seconds and then return to normal.
- Repeat for 2-3 sets of 10-15 repetitions.
- Planks:
- Start in a push-up position with your elbows on the ground and your body in a straight line from head to heels.
- Hold this position for as long as you can, aiming for 30 seconds to a minute or more as you progress.
- Keep your back upright and your core engaged.
- Thoracic Extension:
- Sit on the edge of a chair with your feet flat on the ground.
- Cross over your arms, with your hands on your shoulders.
- Arch your upper back backward, lifting your chest toward the ceiling.
- Hold for a few seconds and return to a neutral position.
- Repeat for 2-3 sets of 10-15 repetitions.
2. Stretching Exercises
When it comes to good posture and posture correction, stretches are equally as important as exercises. These stretches are aimed to target the high demand areas that commonly have the most tension due to poor, slumped posture.
- Upper Back Stretch:
- Sit or stand with your back straight.
- Extend your arms straight in front of you, cross your arms and place palms together.
- Reach forward and round your upper back by pushing your shoulders forward and tucking your chin.
- Hold for 20-30 seconds.
- This stretch helps counteract the hunched posture often associated with sitting at a desk for extended periods.
- Child’s Pose:
- Kneel on the floor with your big toes touching and knees apart.
- Sit back on your heels and reach your arms forward, lowering your chest toward the ground.
- Hold for 30 seconds to 1 minute, feeling a stretch along your spine and in your lower back.
- This stretch releases tension in the lower back and can help improve posture.
Corner Wall Stretch:
- Stand in a corner with your elbows bent at 90 degrees and your forearms against the wall.
- Step forward slightly, keeping your arms in contact with the wall.
- You should feel a stretch in your chest muscles.
- Hold for 20-30 seconds, then relax.
- Repeat a few times.
3. Create an Ergonomic Friendly Workstation
A poorly set up workstation can be the culprit or contributing factor to your postural strains and pains. Improving workstation ergonomics is essential to long term postural strain prevention. Here’s how to set up your workstation for optimal ergonomic function.
- Maintain Proper Monitor Height:
- Position your computer monitor or screen at eye level to encourage a neutral head position. This minimizes the need to tilt your head up or down.
- Use a monitor stand, adjustable monitor arm, or even a stack of books to achieve the correct monitor height.
- Ensure the monitor is at a comfortable viewing distance (typically about arm’s length away) to reduce the strain on your neck and eyes.
- Adjust Your Chair and Desk Setup:
- Choose an ergonomic chair that provides adequate lumbar support to maintain the natural curve of your lower back.
- Adjust the chair height so your feet rest flat on the floor (or on a footrest if necessary) and your knees form a 90-degree angle.
- Set your desk and chair at the appropriate height to maintain proper wrist and forearm alignment when typing or using a mouse.
- Use an ergonomic keyboard and mouse, if possible, to promote a more neutral wrist position.
- Take Regular Breaks and Move:
- Avoid prolonged sitting by setting reminders to take short breaks throughout the day. Stand up, stretch, and move around for a few minutes during each break.
- Consider using a sit-stand desk or desk converter that allows you to switch between sitting and standing positions.
- Incorporate ergonomic tools like an exercise ball or kneeling chair as alternatives to your regular chair to encourage active sitting and improve core strength.
4. Work On Lifestyle Improvements
Good habits are key to keeping healthy. You don’t have to start all in one day. Pick one healthy habit to begin and add one at a time when you are ready to do so. Here are a few easy healthy habits to get you started.
- Regular Exercise and Stretching:
- Incorporate regular exercise into your routine to strengthen the muscles that support good posture, especially the core, back, and neck muscles.
- Include exercises like planks, bridges, and rows to strengthen your core and upper back.
- Practice stretching exercises to improve flexibility in your chest, shoulders, and hips. Stretching helps counteract muscle tightness that can contribute to poor posture.
- Consider activities like yoga or Pilates, which emphasize posture and alignment.
- Mindful Sitting and Standing Habits:
- Be conscious of your sitting and standing habits throughout the day. Avoid hunching ahead or slouching
- Sit all the way back in your chair with your back against the chair’s backrest, and use the chair’s lumbar support, if available.
- Distribute your weight evenly between both feet, when standing. Avoid locking your knees, and engage your core muscles to support your spine.
- Take periodic posture checks, ensuring that your ears, shoulders, and hips are in alignment while sitting or standing.
- Stay Hydrated and Maintain a Healthy Weight:
- Proper hydration supports overall bodily functions, including maintaining the elasticity of muscles and connective tissues. Dehydrated muscles can become stiff and less flexible, impacting posture.
- Excess weight, especially in the abdominal area, can strain your back muscles and affect your posture. Maintain a healthy and balanced weight through proper diet and regular exercise which can in turn help fix your posture.
- Aim for a diet rich in essential nutrients, including calcium and vitamin D, which support bone health and reduce the risk of musculoskeletal issues.
5. Consistency and Maintenance
Consistency is key when it comes to fixing your posture and maintaining it. Track your progress. Assess improvements and make any necessary adjustments to your treatment plan. Be patient with yourself, as it may take time to develop new habits and strengthen the muscles necessary for maintaining good posture. Consider seeking guidance from an osteopath for personalized advice and exercises tailored to your specific posture issues.
Understanding the connection between bad posture and pain is the first step toward finding relief. By addressing the root causes of posture-related discomfort through ergonomic adjustments, regular exercise, targeted stretches, and professional guidance, you can take proactive steps toward a healthier, pain-free lifestyle. Remember, the effects of improved posture extend beyond physical well-being; they can also positively impact your emotional and psychological state.
Don’t let poor posture hold you back; take the first step toward better alignment and a healthier, pain-free life with osteopathy.
Book your FREE 15-minute consultation with our Mississauga Osteopath to get you started on your health and wellness goals!
