Articles on poor posture

Fix Your Posture and Reduce the Risk of Back Ache With These 5 Simple Tips

Dr. Geetanjali Jha, Homeopath
A good posture is the first step to get rid of many small health issues.Pain in back due to bad posture !What exactly is this "good posture"? A good posture or an ideal posture is one that you acquire when you walk with a book kept on your head. Try it and see what happens to your body when you are trying to balance the book on your head and walking. This is what happens -1) You do not slouch.2) Your back is straight.3) Your head is held high and does not wobble.4) Your chin is pointed forward.5) Your shoulders are relaxed ( they should be if they are not).6) You walk in a straight line and with easy confident and deliberate steps.Right and wrong way to walk .This is a good posture , a healthy posture while standing up and walking. Similarly, imagine yourself sitting down, all of the above points should be in place except for the 6th point, while sitting in an ideal posture.The benefits of maintaining a good posture- 1) Strain on the nerves, muscles and ligaments is reduced.2) The risk of spinal curvature and spondylitis is reduced. 3) Body is relaxed.4) The stress on the alignment of bones and joints is reduced.5) Helps in preventing the abnormal wearing out of joints.6) Aids proper blood circulation throughout the body.7) Helps in getting better sleep.8) Reduces the risk of headaches of all kind.9) Prevents back pain.10) Last but not the least, helps to maintain a good appearance. Tips to acquire and maintain a good posture for relief in back pain and other related problems.1) The first step is awareness- In the above given points you have read the characteristics of a healthy posture. Pay attention to your body and check out if your posture checks out on all the 6 points. If not, try to correct which ever point is lacking on your own. If that is not possible, then check out the following steps. 2) Walking consciously - As mentioned above, walk as if an object is kept of your head and you have the responsibility of not letting it fall. Wear comfortable shoes if you are practicing out of home and if you are inside your home, you may practice bare foot. Better still, place a medium sized book on your head and walk at least 200 steps, including equal number of turns to the left and right. With 20 days of practice in this manner you will notice that your walk is become straighter, you  body is feeling lighter and more relaed and the pain in your back is reducing. If you were facing more problems like insomnia, cervical pains and pain in other joints, that shall also reduce. 3) Heel to hip position - Spread a yoga mat or a carpet on the floor and lie down with your back flat on the floor. Now bend your knees towards the ceiling and bring your heels towards your hips as much as you can, the target is to touch the heels to the hips, arms by your side. But do not over stretch in the first attempt. Now try to push your back into the floor as much as you can. Give 5 pushes , then relax your arms. Do this exercise 3 times. Then just relax, and lie down.4) Isometric exercise - These exercises strengthen the bones, joints and muscles. The key point of isometric exercise is that there is very little movement and more focus on holding a posture for as long as possible. This brings balance and strength in the core muscles and relieves back pain. A few of the positions one can practice are - (A) Wall pushing - Place your palms flat on the wall and stand upright at your arm's length. Bend your elbows breath out through your mouth and push yourself towards the wall. Hold this position for as long as possible, start with 5 seconds. Now take a breath in through your nose and push your self back to the starting position. Stay in this position for the same amount of time as you did in last position. Repeat 5 -10 times.Wall pushing.(B) Chair pose - stand with your back straight. If you want you can touch your back to a wall to maintain this posture. Bring your arms up in front of you like we do while taking an oath, but do it with both arms. Now take a deep breath, and exhale through your mouth while bending your knees and lowering your body to a position like sitting in a chair. Balance this posture for 5 seconds. Inhale and get up straight. Relax for 5 seconds, repeat 5 times. Chair pose.(C) Planks - One of the most famous and most practiced isometric eercise. Lie on your stomach, chin on the floor, palms at shoulder level, and toes on the floor for balance. Take a breath in and push yourself up with your hands, make sure your back is not arched but is straight like a wooden plank. Ask someone to watch your posture. Stay in this pose for a few seconds, as long as you can hold. If your body trembles in the beginning, it is normal. Slowly lower yourself down and ehale. Rela for a few seconds. Repeat 3-5 times. Planks.5) Yoga - Yoga is the best way to correct an unhealthy posture. A few of the best yoga poses for good posture are - (A) Taadasan - Stand with your feet about 2 inches apart. Relax your shoulders. Bring up your arms straight and clasp them at their maximum height. Now breath in and simultaneously stretch your arms further up and stand up on your toes. Imagine as if some body is pulling you up. Hold your pose and breath for a few seconds. Slowly exhale, bring down your arms and heels. Repeat 3 times.Taad asan.(B) Tiryak taadasan - Stand with your feet apart, the gap should be approximately as much as your shoulders. Clasp your arms up straight. Breath in , now bend side ways to the right while exhaling. Inhale and come back to starting position. Exhale and bend towards the left side. Inhale and come back to original position. This completes 1 round. Do 2 more rounds of this asana.Tiryak taad asan.(C) Surya namaskar - Surranamaskar is a series of 11 asanas, all of which have been known to relieve back pain and help in correcting the posture. Surya namaskar can be learnt from a yoga teacher and videos are also available on the internet. Practicing surya namaskar not only gives relief in back pain, but also corrects digestive disorders, helps in speeding up the metabolism, burns fat and generates strength from within and does much more good to the body. Surya namaskar.So correcting your posture is not all that hard, and comes with a lot of benefits in addition to getting rid of the back pain. Practice all or few of the above given tips and enjoy a healthy and happy body       

How to Fix Poor Posture? Aesthetically Pleasant Physically Sound

Dr. Rakesh Kumar (PT), Physiotherapist
Postural dysfunction or poor posture is defined as when our spine is positioned in unnatural positions, in which normal spinal curves are over emphasized and this leads to stressful positions of joints muscles and vertebrae. prolonged poor positioning builds pressure on soft tissues like muscles , ligaments and tendons and can have debilitating effects on your body and causes musculoskeletal dysfunction.Symptoms of postural dysfunction includes both painful symptoms and visible symptoms. Painful symptoms includes pains in neck, shoulder, lower back, arm pain, muscular fatigue, headaches due to build tension in the upper back,neck and shoulders. Visible symptoms from poor posture includes rounded shoulders, hunch back,tilting head forward,bent knees, shoulder blades excessively back, arching of low back,pott belly. There are different contributing factors for poor posture. Lack of education or awareness of correct posture,sedentary lifestyle Occupational demands Joint stiffness ,Muscle weakness Muscle tightness Poor core stability Poor ergonomic work-stations. Physiotherapy treatment plays a very significant role to minimize postural dysfunction symptoms. Treatment for painful symptoms from poor posture includes postural training, taping and use of electrotherapy modalities, corrective exercises and movements to improve flexibility, strength and posture. It may also include advice regarding ergonomic work stations. Poor posture also leads to visual symptoms till now only the painful symptoms were addressed worldwide. But, The overall appearance of a person due to bad posture like protruding stomach pot belly, heavy fat filled glutei and abnormal fat distribution on areas popularly known as love handle double chin and bra fat , arching of low back were not addressed. The concern related to reducing obesity with weight loss products, diets, exercising etc. But it should be understood that not everyone is comfortable joining a gym or exercising especially if they have not worked out before. People with joint pain, chronic back pain muscle stiffness and knee pain find difficulty in loosing weight. Some exercise of their own. Ultimately due to lack of extensive medical knowledge they injure themselves instead of a healthy weight loss. At perfecto physios we aim in eliminating both the painful symptoms and visual symptoms with the most advanced techniques through both electrotherapy and exercise therapy. Body contouring for visual symptoms which were the most unseen symptom of postural dysfunction are treated with the best technology available in the world.You will not only make your body look good and stronger but will also ensure there are no unpleasant side effects. You will gain a new sense of discipline and balance lifestyle and achieve optimal performance. By correcting both the symptoms you can make yourself pain free with beautiful body. So Let’s come and reshape your future.

How to Correct Posture

Dr. Vishwas Virmani, Physiotherapist
During these exercises you are exaggerating improved standing alignment. This will probably feel foreign and unnatural in the beginning. It is best to do these exercises for short periods of time (5-20 seconds), frequently (3-5 times/day) until you feel that improved alignment is occurring more consistently and automatically.It is most beneficial to adjust your standing posture with these exercises during those activities or times when you tend to exhibit poor alignment. Attempt to perform your postural adjustment exercises during times when you are standing in one place, for example, morning and evening bathroom times, while waiting for elevators, while in line, etc. Keep the adjustment exercise easy and relaxed. Use Calming Breaths and the images recommended and perform the postural adjustment while watching yourself in a mirror (sideways.) You should be able to see the improvement immediately. Allow the image of your 'new' posture to sink into your mind’s eye while you watch.The following examples include some of the most common problem standing postures. Each example includes a recommended postural adjustment exercise to help minimize the problem immediately, and the appropriate structural rebalancing exercises are also listed. If you recognize any of the poor alignment as being similar to your own, perform the postural adjustment exercises as recommended. Ignore the postures and recommendations that do not look like your alignment.PROBLEM POSTURE : ABDOMEN AND BUTTOCKS STICKING OUTThis pelvic position causes the abdomen to stickout in front and the buttocks to stick out in back. This alignment is probably the chief cause of low back pain while standing.Your pelvic bowl is tipped forward so that the water tends to spill out the front- this causes an increased arch in your lowback.EXERCISE- Level the pelvis.Gently tilt your pelvic 'bowl' so that the front 'brim' moves up and  under you – so that the water is level and tranquil (not held tensely.)Gently lift up and in with your lower abdominal muscles to help lift the front of pelvis. Think of pulling your abdomen in away from the waist band of your pants. Allow your low back to relax and lengthen into less of an arched pattern. Bring your tail down and under you by gently tensing the buttock muscles.STRUCTURAL BALANCING EXERCISES -Abdominal Strengthening-Knees to Chest-Hip Flexor Stretches-Overhead Bar Lengthening-Hands and Knee to Heel Sitting-Hamstring Strengthening-Bridging-Hands and Knees Reaching-Stomach lying Extension StrengtheningPROBLEM ALIGNMENT: SLUMPING WITH YOUR ABDOMEN LEADING OUT OVER YOUR “SKIS”Your pelvis and abdomen are leaning out in front, forcing  increased weight through the balls of feet.The upper body may compensate by slumping chest “sitting”on the abdomen and head dropped down and forward.EXERCISE- Centering the pelvis head/chest floatBring your pelvis back, centering it over yourbase of support so that you feel increased weight through your heels.Allow the chest and head to lift when you inhaleand to say floating up when you exhale. Imagine a string lifting you up talland vertical, back over your heels.Lift your lower abdomen up and in to help pullyou back over your heels and lift you up tall.STRUCTURAL BALANCING EXERCISES:- Back Extensor Strengthening-Abdominal Strengthening-Hands and Knees Reaching-Straight Leg Raising-Stomach lying Extension Strengthening-Neck Strengthening-Neck Strengthening and Decompression-Back lying Extension Rest Position-Overhead Bar Lengthening-Spinal Counter Rotation-Knees to Chest-Bridging

Are You Sitting Rightly? Fix Your Posture

Dr. Vishwas Virmani, Physiotherapist
It is rightly quoted,by Morihei Ueshiba " A good stance and posture, reflect a proper state of mind." Whilst many of us spend a major portion of the day sitting - in front of the laptop, for TV, studies and for varied other reasons, are we sitting rightly, is the important question! A bad posture strains our postural muscles, resulting in back pain.At a tender age of 20 something, Hanisha, suffers from back ache, reason for which can be attributed to prolonged hours of sitting in wrong posture, for studies. Siddhita, a designer by profession , despite maintaining weight and exercise routines,realized much later when she too became a victim of back pain that if only she would have worked on her posture, she could have kept the pain away, that now engulfs her.Here are some ways youcan fix your posture, keeping the back pain away and sitting rightly when youdoGet The Right Chair -Hanisha on discoveringthe reason for her back pain, was advised to invest in a well to do chair, toensure she gets the right support for her lower back. One that supports thespinal curvature and allies the bones and joints rightly to ascertain accurateusage of the muscles. This eliminates any stress caused to the ligaments thatgrip the joints of spinal column in place. A well- supporting chair alsolessens the irregular exhausting of joint exteriors that can end result inarthritis. All in all a good chair thatsupports the back, also eases muscle tension and relaxes the shoulders all whatyou need to keep the right posture intact.Sit Correctly -Siddhita, ends up sitting long hours on her desk sketching designs. She now, makes sure, she sits straight up and rests her back on the chair with her behinds coming in contact with the lower support of the chair. She places her feet right on ground, adjusting the flexibility of the chair to her height. Keeps her hands close to her abdomen region - sides and on the arm rests to keep her shoulders at ease. In addition, when sitting,keep your feet flat on the floor, knees right angled and at a position above the hips. Keep a pillow to support your back if back pain gives time and again trouble. Also, the pillow will help in keeping your back aligned. Balance your weight uniformly on both hips, not adding an added weight burden on any one hip. Lastly, for every 30 minutes you sit, stand thereafter for some time. Flex your muscles, just as much as you rest them while being seated.

The Power of Posture: Easy Exercises to Look More Confident and Sexy

Dr. Vishwas Virmani, Physiotherapist
Everyone exercises for different reasons, but many have one goal in mind: sex appeal. Following a strict nutrition and fitness plan will surely improve your body, but losing fat, building muscle, or sculpting a particular body part are not the only ways to be more attractive. One easy way to look sexier and more confident is to improve your posture.Confidence and positivity commonly rank atop the list of attractive personality traits, and correcting your posture is a simple but often-overlooked way to improve that physical presence. A strong and balanced body will not only attract more positive attention, but proper posture can actually make you feel happier and more confident. A famous 2012 study done at San Francisco State University showed that poor posture and body movement can lead to feelings of depression, and improved body posture resulted in elevated mood. Similar studies have also shown a link between good posture and self-confidence.The components of proper posture accentuate your attractive physical features, invite positive attention, and make you feel better about yourself. Unsurprisingly, poor posture can have an equally-negative effect.Here are 3 common posture problems, what physical factors contribute to them, and how you can correct them with a few simple exercises:Problem: Hunched back / rounded shouldersPhysical Factors: A weak upper back, tight chest muscles, and weak stabilizing muscles in your core cause your back to hunch forward and your shoulders to curve inward. This angles your chest downward and creates the unappealing hunched look.Exercises: Strengthen your upper back with exercises such as Y-T-L-W’s, inverted rows, and seated rows. Strengthen your lower back and spine-stabilizing muscles with exercises like back extensions, front planks, side planks, and stomach vacuums. Stretching your pectoral muscles will also help to open up your chest.Problem: Belly poochPhysical Factors: Tight hip flexors and weak lower abs will tilt your hips forward, causing the lower part of your belly to stick out.Exercises: Strengthen your lower abdominal with exercises such as leg lifts, hanging pikes, and swiss ball passes. To loosen your hips, make the hip flexor stretch a part of your workout routine.Problem: Forward HeadPhysical Factors: Long hours looking at a computer screen can result in a forward-leaning neck position caused by weakness and imbalance in the upper back and neck.Exercises: Face pulls and neck extensions are two good exercises to strengthen your upper back and neck.

Life in a Metro

Dr. Rajesh Pal, Physiotherapist
It takes a heavy toll on its working populace. About 70 to 80 per cent of the working population in a city could possibly suffer from some lifestyle-related diseases.Prolonged incorrect posture in the work environment coupled with high stress, unnatural sleep pattern and improper diet are sure-fire silent killers, and according to other statistics based on a market research, about 70 per cent of the afflicted wouldn’t even know that they suffer from a lifestyle-related disease. Most would opt for a short-term home remedy or hop across to the neighboring spa for a massage or turn to alternate medicine to find relief. Some would just pop a pain-killer as a short term symptomatic cure. None, if few of them would realize that the trouble lies much beneath.Long and tedious hours of work take a toll on the physical state of a person leading to the by now very-common problems of the neck and lower backaches. Other lifestyle-related diseases like obesity also add to the overall problem.Physiotherapy treatment helps retrain the body muscles and create a positive change in body awareness and movement behavior, which helps overcome exhaustive hurdles in daily routine.Not only is the problem of overcoming pain and further deterioration dealt with physiotherapy but also it helps to increase efficiency at work and saves companies the grief of medical coverage, employee ineffectiveness and chronic absence from work due to recurring work-aggravated conditions.It really doesn’t matter which job you are in, but what matters is the way it's being done. Shorter working hours allows the body to adapt accordingly, as there is enough time for rest, recreation and proper nutrition. Now, with ready-to-eat fast food and long hours of persistent or faulty posture coupled with stress, we are left as a mere shadow of the potential we really could be. Continued fatigue results in further prolonged faulty posture causing pain and ensuing in a further distortion of posture. Aggravated pain results in a chronic, exhaustive, viscous cycle that completely saps the body, requiring complete bed rest and intensive physiotherapy treatment.Computer and IT workers have a tendency to develop neck pains, carpel tunnel syndrome, etc. due to the long hours spent before a computer in a non-ergonomic ambience. Furthermore, driving for long distances in congested traffic and particularly over potholed bad roads either as part of a job, or even at the beginning or end of the day is grueling. Usually, when a person is tired they slouch and tilt their body to one side. This usually results in a habitually awkward position which can lead to low backache, lumbago and sciatica. These are just a few of the common lesser evils that plague the city population.We may not be able to cut down on the hours of work or travel, but we can rectify the way we do things.Physical therapy helps increase awareness of correct body posture as well as train related body muscles and help in maintaining a better posture.

Is Back Pain a Persistent Problem?

Dr. Aditi Kulkarni(P.T), Physiotherapist
Are you experiencing pain or stiffness in your upper back or low back? Have you taken pain killers? Are you regularly following stretching and strengthening regimes like yoga, gym?  Are the symptoms still persistent? Then think before running off to do these exercises, let’s see what the studies have to say about the link between pain and posture. It is important to understand the real cause of these pains in order to treat them appropriately and prevent the development of long term disability.There are many different causes and types of back pain. Some are due to obvious injuries or diseases of the spine, some experience due to pregnancy. However, by far the most common cause is poor posture and thecondition is called 'Postural Back Pain'.Postural back pain and the following factors are interrelated:Maintaining awkward postures for prolong period of timeLack or excess exerciseNutritional imbalancePoor job satisfactionCompetitive EducationStress and smokingPoor posture puts unnatural, excessive and prolonged strain on the muscles, ligaments, discs and nerves ofthe spine. The most significant feature of this pain is that there is no evidence of disease on x-rays or other tests andtherefore it is often misdiagnosed as imaginary, trivial, psychosomatic or 'all in the mind! If x- ray show some changes in curvature of spine we call it as Mechanical back pain.Why Do We Need To Maintain a Good Posture?There are 5 key benefits from maintaining a good posture:Facilitates breathingIncreases concentration and thinking ability.Improve your imageMake to feel better about yourselfAvoid health complicationsWhat Is Good Posture ?Good posture does not mean to straighten your back by maintaining spinal curves in exaggerated way; just because of this your muscles will soon be fatigued. When you will start following right posture you will not give a single micro trauma to your spine. It simply means to keep your two “C” of spine into neutral way by maintaining your spine into S shape with tireless efforts:First C start from base of head till your shoulder and Second C starts from your mid back up to the tailbone.Simple Tips to Follow in Daily Routine to avoid postural pain syndrome:Never forget to do warm up stretches prior and post activitiesTake frequent breathers or rest breaksDo the task differently or do a different tasksInvolve yourself in some recreational activities 

5 Most Common Causes of Lower Back Pain

Dr. Vishwas Virmani, Physiotherapist
COMMON CAUSES OF LOWER BACK PAINStressful Life With Little Or No ExerciseThis is one of the most common reason for the lower back pain. The work pressure and the stress do not allow people to exercise on the daily basis. The body is not able to relax and the few moments that one spares from the work, the relaxation either occurs on the chair or in the car.Poor Alignment Or Posture Of The BodySometimes people force their body into unnatural and difficult posture which makes it difficult for the body to move naturally. When the body is not in natural posture or curvature, it puts a lot of strain on the muscles and ultimately it leads to lower back pain.The ligaments get weakened due to this. When the vertebrae carry weight of the body which they are not supposed to carry, it leads to the weakening as well as degeneration of the muscles of the spine. It is necessary to provide proper back support to the spine. Overexertion Of The BodyWhile sitting in position for a very long time or moving heavy furniture, the back signals that it is not advisable to do it. The signals can be in the form of the spasm or twinge. Ignoring these signals and continuing the work for long time may lead to back problems such as squeezing of the disc.Wear And Tear Of The Spine MuscleEvery boy organ under goes natural aging process and so is spine but the poor or improper alignment of the body can cause the wear and tear of the spine muscles and this increase the rate of ageing of the spine muscles. Other factors adding to this include the arthritis, osteoporosis and joint damage.Emotional Stress And Muscular TensionStress is a factor that leads to contraction of muscles. Chronic stress can lead to stoppage of blood and oxygen circulation in the muscle which can lead to muscle atrophy.