In today's fast-paced, technology-driven world, poor posture has become a common issue, especially with the increase in sedentary lifestyles. Whether at work, at home, or during leisure activities, many individuals spend long hours sitting or looking down at their phones. This can lead to various health problems, including chronic pain, reduced flexibility, and even an increased risk of injury. Maintaining good posture is crucial for spinal health, overall well-being, and long-term physical fitness. We got in touch with Dr Seema Grover, Head of Department – Physiotherapy and Rehabilitation, Indraprastha Apollo Hospitals shares the importance of posture, exercises to improve it, and lifestyle changes to maintain spinal health.
“Posture refers to the alignment and positioning of the body while standing, sitting, or lying down. Good posture ensures that the body places minimal stress on muscles and ligaments, enabling them to function efficiently during movement or while bearing weight,” she said.
Dr Seema explains that poor posture, on the other hand, can lead to numerous health problems, including:
– Chronic pain – Back, neck, and shoulder pain are often the result of poor posture.
– Reduced flexibility and range of motion – Poor alignment of the spine and muscles can lead to stiffness.
– Poor circulation – Sitting or standing in poor posture for long periods can limit blood flow.
– Digestive problems – Slouching or hunching can compress abdominal organs, impacting digestion.
– Core imbalance – Weak or imbalanced core muscles can contribute to issues like incontinence or constipation.
– Increased injury risk – Poor posture affects balance, leading to a greater chance of falls and injuries.
– Fatigue – Misalignment of the body requires more energy to maintain, leading to tiredness and decreased productivity.
Exercises to Improve Posture
To improve posture and reduce pain, Dr Seema shares some targeted exercises you should include in your daily routine.
1. Shoulder Blade Squeezes: Sit or stand with your arms relaxed at your sides. Squeeze your shoulder blades together, holding for 5-10 seconds before releasing. Repeat 10-15 times to strengthen upper back muscles and open up the chest.
2. Wall Angels: Stand with your back flat against a wall, feet shoulder-width apart. Raise your arms to shoulder height, elbows bent, and slide your arms up and down the wall. This helps improve shoulder mobility and posture. Repeat 10-15 times.
3. Cat-Cow Stretch: Begin on all fours. As you inhale, arch your back (Cow pose), lifting your head and tailbone. Exhale while rounding your back (Cat pose). Repeat this fluid movement 10-15 times to stretch the spine and improve flexibility.
4. Wall Push-ups: Stand an arm's length away from a wall, place your hands at shoulder height, and perform push-ups by leaning forward and pushing back. This strengthens the chest and arms, promoting better posture.
5. Plank Exercises: Hold a plank position for 30-60 seconds. Planks engage the core, which is essential for stabilizing the spine and maintaining proper posture.
6. Bird Dog (Quadruped): Start on hands and knees, then extend your right arm and left leg simultaneously. Hold for 5-10 seconds before switching sides. This exercise improves balance and core stability, key components of good posture.
Ergonomic Considerations for Spinal Health
Posture is influenced not just by exercises, but also by daily activities, Dr Seema explains. Making ergonomic adjustments can help maintain proper posture throughout the day:
– Workstation Setup: Adjust your chair so your feet rest flat on the floor and your knees are at a 90-degree angle. Keep your computer screen at eye level to avoid neck strain.
– Sleeping Position: Choose a supportive mattress and pillow. Side sleepers can place a pillow between their knees to align the spine, while back sleepers can place a pillow under their knees to reduce lower back strain.
– Lifting Techniques: Always lift with your legs, not your back, to avoid injury. Hold the object close to your body and avoid twisting while lifting.
– Smartphone Use: Hold your phone at eye level to avoid "text neck." Take breaks to stretch and change positions during prolonged use.
– Standing Desks: If using a standing desk, switch between sitting and standing. Using an anti-fatigue mat can reduce strain on your lower back and legs.
Lifestyle Changes for Better Posture
Along with exercises and ergonomic adjustments, adopting certain lifestyle habits can further enhance posture and promote spinal health:
– Regular Exercise: Activities like yoga, Pilates, and swimming build core strength and flexibility, improving posture.
– Maintain a Healthy Weight: Excess weight, especially around the abdomen, can pull the pelvis forward and strain the lower back, leading to poor posture.
– Stay Hydrated: Drinking enough water helps maintain the elasticity of spinal discs and the soft tissues that support posture.
– Mindfulness and Postural Awareness: Practice mindfulness by regularly checking and adjusting your posture throughout the day. Engage your core muscles while performing daily activities.
– Footwear: Choose supportive shoes, especially if you stand for long periods, as proper footwear helps maintain good posture.