Poor Posture and Back Pain: Why Mom Was Right All Along

Poor Posture and Back Pain: Why Mom Was Right All Along

The time has come for us to dive deeper into the subject of posture and its effect on your back pain.

In today's society, many of us spend way too much time sitting, whether in front of a computer, on the couch watching TV, or slouching while scrolling on our cell phones.

This sedentary lifestyle is obviously bad for all aspects of our health. But sitting too much AND sitting with a poor posture – now we got a recipe for disaster.

Now, anybody can get stuck in an unhealthy position out of necessity. Think about a plumber on their knees and all twisted or a painter working on a ceiling.

Even a short time in a poor position can hurt your back. Spending days, months, or even years, with poor posture leads to dire consequences.

Chronic poor posture, besides being a consequence of bad habits, is often the result of muscle imbalances.

In this article, we’ll explore what causes these imbalances, the specific effect they create on posture, and how to fix them.

As much as I would like to avoid anatomical terminology altogether, it is necessary for a good understanding of this subject. No worries, though. I will make sure that everything makes sense.

Let’s talk about the components of good posture and what can go wrong and create muscle imbalances that negatively affect our posture.

The Three Natural Spine Curves

The spine has three natural curves that help distribute weight evenly and maintain proper alignment. These curves are:

1.   Cervical curve: This is the neck curve

2.   Thoracic curve: This curve is located in the upper and middle back

3.   Lumbar curve: This is the lower back curve

What happens when these curves become flatter than they should be, or the opposite, curved more, either inwards or outwards?

This puts additional pressure on the

·      vertebrae (the bones of the spine) and the disks between them

·      ligaments (bands of tissue that connect the bones)

·      tendons (bands of connective tissues that attach muscles to the bones)

·      muscles

Abnormal curvature also puts stress on various organs. For example, an increased thoracic curve puts extra pressure on the lungs, the diaphragm, and the stomach.

Muscle Imbalances and Poor Posture

Muscle imbalances occur when some muscles are tight while other muscles are weak. This can cause the body to compensate, leading to poor posture and pain.

Some common muscle imbalances include:

1.   Tight hamstrings: Hamstrings are the muscles in the back of your thighs. Tight hamstrings can cause the pelvis to tilt backward, leading to a flattened lower back curve and incorrect postural alignment.

2.   Tight hip flexors: Hip flexors are the muscles that bring your knee towards the chest and also help bend your torso forward. Tight hip flexors can pull the pelvis forward, leading to an arched lower back, overstressed disks, injury, and pain.

3.   Tight pectorals: Tight pectorals (your chest muscles) cause the shoulders to round forward, leading to poor posture and neck and shoulder pain.

Let me explain this further. Every muscle has an opposing muscle (or group of muscles). By opposing, we mean a muscle that brings the body part to the original position after another muscle moved that body part initially. Sounds confusing?

Here are some examples.

The biceps (the muscle on the front of your upper arm) bends the elbow, making the arm bend.

The triceps (the muscle on the back of your upper arm) extends the elbow, making the arm straight.

The biceps and triceps are the opposing muscles.

The hamstrings bend the knee

while the quadriceps (or quads, the muscles on the front of your thigh) straighten the knee.

The hamstrings and quadriceps are the opposing muscles.

The muscles opposing the tight ones are usually weak, which can further exacerbate muscle imbalances.

Sitting Positions and Muscle Imbalances

Various sitting positions can contribute to muscle imbalances and poor posture.

For example, sitting with your legs crossed can cause your hips to become uneven, leading to a muscle imbalance.

Sitting with your back rounded and shoulders hunched can also cause muscle imbalances in the back and neck.

Activities and Exercises that Contribute to Muscle Imbalances

Certain activities and exercises can also contribute to muscle imbalances. For example, occupations that involve sitting for long periods can cause tight hip flexors and weak gluteal muscles, leading to poor posture and lower back pain.

Similarly, athletes who focus on one type of exercise, such as running, can develop muscle imbalances due to the overuse of some muscles.  

People who concentrate on building up their chest can end up with tight pectoral muscles, which pull the shoulders forward and lead to poor posture. This can be magnified if they neglect to work the muscles in their mid-back and shoulders, which help keep the shoulders in the correct position.

Similarly, people who spend a lot of time cycling can develop tight hip flexors, which can cause the pelvis to tilt forward and lead to lower back pain. Neglecting to strengthen the gluteal muscles, which help to stabilize the pelvis, can further exacerbate the problem.

Addressing Muscle Imbalances

To address muscle imbalances and improve posture, it's important to stretch tight muscles and strengthen weak muscles. Some exercises that can help include:

1.   Hip flexor stretches. These stretches can help loosen tight hip flexors and improve posture.

2.   Hamstring stretches. These stretches can help alleviate lower back pain and improve posture.

3.   Chest stretches. These stretches can help relieve tension in the shoulders and improve posture.

4.   Core strengthening exercises. Strengthening the core can help improve posture and reduce lower back pain (see my article Comprehensive Guide to Core Stabilization).

5.   Glutes strengthening exercises. Strengthening your buttock muscles will help stabilize your pelvis, reduce the tightness in your hamstrings, and take the stress off your lower back.

6.   Mid-back strengthening exercises. These exercises will ensure that your chest muscles do not overpower your back muscles. In future posts, I will provide more details about correctly exercising your upper body.

Incorporating these exercises into your daily routine can help address muscle imbalances and improve your posture. If you're not sure where to start, consider consulting with a physical therapist or other healthcare or fitness professionals for guidance.

Postural Awareness and Control

In addition to balancing your exercise routine, to prevent unnecessary strain on your back you must pay attention to your posture throughout the day. This includes sitting and standing with good posture and taking frequent breaks to stretch and move throughout the day.

Here are some helpful tips to correct posture by putting yourself in good positions throughout the day (and night!).

Sitting posture

1.      Sit with your back straight: Keep your back straight, and your shoulders relaxed. Do not slouch or hunch forward.

2.      Keep your feet flat on the floor: Place your feet flat on the floor, with your knees bent at a 90-degree angle. Your thighs should be parallel to the ground.

3.      Adjust your chair height: Adjust the height of your chair so that your hips are level with or slightly higher than your knees. This will help to distribute your weight evenly and reduce pressure on your lower back. If your chair is not adjustable, experiment with a seat cushion.

4.      Use lumbar support: If your chair does not have built-in lumbar support, you can use a cushion, lumbar roll, or rolled-up towel to support the curve of your lower back.

5.      Keep your arms relaxed: While sitting at the desk, keep your arms at your sides, relaxed, with your elbows bent at a 90-degree angle. Avoid holding your arms up or resting them on the desk.

6.      Position your monitor at eye level: Position your monitor at eye level, so you do not have to tilt your head up or down. This will help to reduce strain on your neck.

Image by Freepic

7.      Use the rearview mirror in your car to alert you when you begin to slouch. First, get into a good sitting posture. You should not feel tension in any part of your body. Adjust your rearview mirror to the correct position for driving. As you begin to slouch (and you will, especially during a long drive!) you will notice that you can’t see the mirror. This is your signal to sit up straight.

Sleeping posture

1.      Use a supportive mattress and pillow: Choose a mattress that is firm enough to support your body and a pillow that keeps your neck in a neutral position. Your spine should be aligned in a straight line from your neck to your lower back.

2.      Sleep on your back or side: Sleeping on your back or side is generally recommended to maintain proper spinal alignment. While sleeping on your back, experiment with putting a pillow under the knees. This position flattens the back curve and prevents strain on your back.

Avoid sleeping on your stomach because it can cause strain on your neck and back.

3.      Use a pillow between your legs: If you sleep on your side, place a pillow between your legs to help keep your hips aligned and reduce pressure on your lower back.

4.      Avoid crossing your legs: When sleeping on your side, avoid crossing your legs because it can cause misalignment in your lower back and hips.

5.      Keep your neck in a neutral position: If you sleep on your back, use a pillow that keeps your neck in a neutral position. Avoid using a pillow that is too high or too low.

6.      Use a cervical pillow: A cervical pillow can be helpful if you suffer from neck pain as it supports your neck and promotes proper spinal alignment.

In conclusion:

• Poor posture is often the result of muscle imbalances, which can cause pain and discomfort in the back, neck, and shoulders.

• Understanding the three natural curves of the spine and common muscle imbalances can help you address these issues and improve your posture.

• By incorporating specific strengthening exercises and stretching into your daily routine, you can help address muscle imbalances and improve your posture over time.

• Paying attention to your posture throughout the day will help you develop good postural awareness and control, and will strengthen your postural muscles.

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IMPORTANT!

Four stages of correcting poor posture are:

0.      A person has poor posture but they do not know it.

1.      A person becomes aware that they are doing something wrong but can’t yet correct it.

2.      A person can correct the wrongness but only if they concentrate on it. As soon as they lose focus, they lose control.

And, finally

3.      A person no longer has to think about the correct posture because it is now a habit.

Remember, Rome was not built in a day!

Chances are, you will struggle to change bad postural habits in the beginning.

Proceed gradually, and don’t get discouraged.

Becoming aware of your posture is the first step in correcting it.

I hope that you found this post helpful.

Now you know that your mom was right when she told you to sit up straight!

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