You may have been told by a concerned friend or family member to stand up straight in order for you to recognize your poor posture. Kyphosis, or the rounding of the upper back, is a common sign of bad posture. Recent studies have shown that having poor posture can negatively affect both your physical and mental health. Aside from prolonged hunching, there are other posture habits or “alignments” that can go unnoticed.
These alignments are typically much less recognizable than slouching or hunching. Nevertheless, these habits can be just as harmful on your body as some muscle groups can be more overworked than others. One of the most common results of poor posture going unnoticed is persistent low back pain. If you are looking to improve your posture, pigeon toes, anterior pelvic tilt, and forward head are all subtle habits to be aware of.
Pigeon Toes
- What to look for: When someone is pigeon-toed, it means that when they walk, their toes are reflexively pointing inward caused by weak gluteal muscles.
- How to fix it: Lie on your left or right side and bend your knees at a 90 degree angle, keeping your heels together. Raise the higher knee upward, keeping your hips in a still position. Keep the raised knee in the air for about five seconds, then lower for one rep. It is recommended to complete two to three sets of 12 reps daily to remedy this poor posture habit.
Anterior Pelvic Tilt
- What to look for: Anterior pelvic tilt is visualized by having the upper half of your body protruding outwards more than the lower half of your body. Typically, people's stomachs will lead the body’s motions. This condition is caused by weak muscles in the abdomen and glutes, as well as having tense hips.
- How to fix it: Place your right foot flat on the ground while kneeling on your left leg. Keeping your hands on your hips, slowly stretch forward until a stretch at your left hip is felt. Then, tighten your glutes, raise your left hand, and stretch to the right. Hold this position for about 30 seconds (counting as one rep), and repeat each side three times. These stretches will work to prevent your muscles from reverting back to a poor posture position.
Forward Head
- What to look for: To no surprise, this bad posture habit is demonstrated by leaning your head slightly more forward than the rest of your body. It is caused by weak muscles in the neck, and can be harmful to your spine as the weight of your head can cause unnecessary stress and strain.
- How to fix it: To fix this habit, it is recommended to stretch the muscles in your neck by moving your head forward and dropping your chin toward your sternum. Hold this position for five seconds, and repeat 10 times.
As you can see, there are a number of bad habits that can affect your posture. Unfortunately, with bad posture comes spinal pain, especially since our daily lives have become more sedentary. If you are experiencing chronic pain due to your poor posture, or trying to find the underlying cause of your pain, contact us here and schedule an appointment with one of our expert pain providers.
Author
Aidan Fisher
Pain Specialty Group
