Causes of Poor Posture
Poor posture is so common that I see it in every one of my patients. Once I finish providing treatment, I routinely teach the 8 stretches to correct poor posture. The upright posture of humans is a delicate balance of many muscles resisting gravity. When we develop bad habits in posture, it puts excessive strain on muscles as they work at a disadvantage against gravity. The causes that lead to poor posture are vast and range from prolonged positions at work to our emotional states. In this article, we will discuss the most common issues in the upper body because they result in more presentations in my office due to pain.
Starting at the top, Anterior Head Carriage is when someone is holding their head too far forward. The average weight of the human head is 8 pounds, and as we move our head forward out of our center of gravity, the new lever arm on the muscles greatly increases. This excessive work on the muscles in the back of our neck and upper middle back leads to chronic fatigue and the development of trigger points in the muscles. This leads to neck pain, upper shoulder pain, and middle back pain. Also, as a result of carrying our head forward, it results in the muscles at the base of our skull overworking to tilt our head up to see forward. Trigger points in these sub-occipital muscles can lead to tension headaches. In this posture, the muscles in the front of the neck shorten and become tight, which can result in nerve compression syndromes such as Scalene Syndrome.
As the head carries forward, we simultaneously start rolling our shoulders forward. The forward rolling of the shoulders occurs as the chest muscles shorten and pull the shoulder blade forward. The muscles that oppose the chest muscles in the middle back get lengthened and fatigue faster. The fatigue leads to trigger points and pain in the middle back and upper shoulder area. The tightness in the chest can cause nerve compression, leading to conditions such as Thoracic Outlet Syndrome.
In combination with the above muscle imbalances, we also start to develop an increased curvature of the Thoracic spine. This excessive curvature is called Hyperkyphosis. Hyper Kyphosis is most likely due to prolonged head posture. Hyper Kyphosis leads to middle back pain along the spine as the muscles get trigger points from overwork caused by carrying the head forward.
8 Stretches to Correct Poor Posture
- Snow Angels. Lie on the floor on your back, with palms up at your sides slowly make snow angels with your arms while keeping your hands on the floor. It is best to perform this exercise with a foam roller. Lie on the foam roller so that it is running along your spine with your head resting on it.
- Kyphosis Stretch: Using the foam roller perpendicular to your spine, lie your back on top of the foam roller in the center of your middle back with your arms overhead. Slowly roll downward until you get to the start of your lower back. Never use the foam roller on the lower back. Begin again by starting at the base of the neck and rolling down to the start of the lower back. Once at low back roll, slowly back up to the base of the neck. Repeat 5-10 times, depending on how tight you are.
- Head hanging off Foam Roller: Lay on the foam roller with it running up your spine like in Snow Angels. Scoot your body up so your head is not resting on the foam roller. Let your head hang off the edge. Hold the stretch until you feel a release, and then scoot a little higher and repeat. when your head easily touches the floor, you have scooted high enough.
- Chin Tucks. While seated, look straight ahead and bring your chin straight back slightly, causing your head to tilt forward.
- Cervical Flexion and Extension stretch. While seated, tilt your head as far forward as you can, bringing your chin to your chest. Then alternate the opposite direction by looking up. Hold each position for several seconds.
- Cervical Curve Support. Roll up a towel or use a neck roll and place it under your neck while lying on your back. Just lie still and relax, allowing your head the rest back as the towel supports your neck curve.
- Standing reach back: While standing, reach arms overhead as far as you can while keeping your head upright. Then bring them back as far as you can while arching back and looking up. Hold as long is as comfortable.
- Standing Rotation: Stand with arms lifted to 90 degrees at your side like you are making a T. While reaching back with your arm, turn as far as you can to the right in a twisting motion, following with your head and gaze. Then, in one motion turn to the left as far as you can, making sure your head and gaze follow. This motion is moderately fast and smooth. Each time, try to twist and look further. Repeat 5-10 times. Be careful during the first few attempts to make sure you do not get too dizzy.
This is my daily routine.