Posture

One of the most common concerns that patients visit osteopaths in practice range from neck, shoulder to lower back tension and pain related to posture. The main reasons are that patients want to look, feel and function better. 

When we think of common jobs or activities causing posture related issues, most of us firstly think of sedentary occupations involving sitting at a desk and/or computer work i.e. office workers, students and drivers. However, generally speaking a lot of postural related issues can be sustained from repeated and long periods of exposure over time and can cause discomfort. That can also involve any activity that requires repetitive or prolonged periods of leaning forward i.e. mums breastfeeding newborns, hairdressers etc.

What can we do about our posture?

• Current research suggests that changing postures throughout the day is better for you than remaining in one fixed static rigid posture. So an emphasis on increasing movement and variability is key. For example, someone who slouches all day and is in pain may try to stand or sit upright and vice versa someone who is upright and rigid complaining of pain may try to slouch to relax their muscles. Both are recommended to be more active.
• Being more active in the workplace can include getting out of the chair, sit to stand, walking around. 

Since regular movement is important for good posture, it is still vital to stretch through the pectoral region (chest) which can become shortened and tight and strengthen the shoulder muscles at the back that are weaker. The following exercises are my go to:

• FR/towel stretch- encourages the thoracic spine and pecs to open and stretch. As well as allowing deep breathing to occur since it helps open the ribcage.
• Pec stretches in the doorway
• Standing shoulder rotator cuff with theraband-strengthening
• Standing lower traps with theraband-strengthening

The best long-term strategy is a specific strength program to develop the muscles to hold you better. Please remember if experiencing any pain, stop the activity and always consult a professional.