Posture - Unlock a Pain-Free Life

Toby, our Osteopath at Breakspeare Clinics fully agrees that it’s important to be mindful of our posture, the discomforts we may be experiencing from poor posture and to address issues early. 

 

Untreated posture issues can have a significant impact on your physical and mental health, reducing your quality of life and increasing the risk of developing chronic health conditions. 

Osteopathy focuses on the Musculo-skeletal system (joints, muscles, tendons, ligaments, nerves and fascia), and considers the links between all structures and organs in making up a fully functioning body and Toby also helps clients with personal awareness, ergonomic adjustments and exercise strategies that can be incorporated day to day. 

 

Toby’s approach with his clients includes understanding their lifestyle and other contributing factors as part of his assessment and identification of areas for improvement. This informs a tailored manual therapy treatment plan aimed at correcting muscle imbalances and postural asymmetries, to alleviate pain and discomfort, and restore good posture. 

Long hours sitting at desks, hunched over computers or mobile devices can lead to one of the most prevalent posture problem in today’s society - "tech neck" or "text neck". 

 

A sedentary lifestyle, combined with factors such as lack of awareness, muscle weakness, and inadequate ergonomic support, can gradually lead to the development of poor posture habits and discomfort and pain due to strain on the muscles, ligaments and joints of the neck, shoulders, chest and back. 

You may notice that your head is jutting forward, your shoulders are rounded, or your spine is not aligned properly. 

 

You might notice bending, twisting or reaching is uncomfortable. 

Musculoskeletal Pain: Over time, untreated pain can become chronic and debilitating, affecting your ability to perform daily activities and affecting your quality of life. 

 

Reduced Mobility and Flexibility: This can affect your ability to take part in physical activities and may contribute to feelings of stiffness and immobility. 

 

Joint Degeneration: Misalignment of the spine and joints due to poor posture can accelerate wear and tear on the cartilage and connective tissues, leading to degenerative conditions such as osteoarthritis. Untreated joint degeneration can cause chronic pain, inflammation, and functional impairment. 

 

Nerve Compression: Poor posture can compress nerves in the spine, leading to symptoms such as tingling, numbness, and weakness in the arms, hands, legs, or feet. Nerve compression can also contribute to conditions such as carpal tunnel syndrome and sciatica. 

 

Headaches and Jaw Pain: Forward head posture and tension in the neck and shoulder muscles can contribute to tension headaches, migraines, and temporomandibular joint (TMJ) dysfunction, leading to jaw pain, clicking, and difficulty chewing. 

 

Psychological Effects: Chronic pain and discomfort due to untreated posture issues can increase feelings of stress and self-consciousness. 

 

Postural Awareness: Pay attention and be aware of your posture throughout the day. Notice how you stand, sit, walk, and perform daily activities. 

 

Ergonomic Adjustments: Evaluate your work environment, including your desk, chair, computer setup. Make ergonomic adjustments to ensure that your workstation supports good posture. This may include adjusting the height of your chair, positioning your computer monitor at eye level, and using a supportive chair with proper lumbar support. 

 

Frequent Breaks: Take regular breaks from sitting or standing in one position for extended periods. Stand up, stretch, and move around every 30-60 minutes. Incorporate short breaks throughout the day to break up sedentary behaviour and reduce the risk of postural fatigue. 

 

Stretching: Incorporate regular stretching exercises into your daily routine to improve flexibility and mobility in muscles that may be tight or shortened due to poor posture. Focus on stretching the chest, shoulders, neck, hip flexors, and hamstrings to counteract the effects of slouching and forward head posture. 

 

Strengthening Exercises: Perform strengthening exercises to target the muscles that support good posture, including the core muscles, back muscles, shoulders, and hips. Exercises such as planks, rows, bridges, and shoulder retractions can help strengthen weak muscles and improve postural alignment. 

 

Access Sitting, Strength and Flexibility exercises here: https://www.nhs.uk/live-well/exercise/ 

 

Mindful Movement: Practice proper body mechanics when lifting, carrying, and reaching to avoid strain and injury. 

 

Body Awareness Techniques: Explore body awareness techniques such as yoga, Pilates, or tai chi, which emphasize mindfulness, breath control, and proper alignment. These practices can help improve posture, balance, and body awareness. 

 

Posture-Correcting Devices: Consider using posture-correcting devices, such as ergonomic chairs, lumbar cushions, posture braces, or wearable devices that provide feedback on your posture. These tools can serve as reminders to maintain good posture and provide support as you work on improving your alignment. 

 

Professional Guidance: Physical therapists such as Osteopathists and Physiotherapists can assess your posture, identify areas for improvement, and provide tailored manual therapy and exercise plans aimed at correcting muscle imbalances and postural asymmetries.