How to sort common posture errors
Our life and work habits have a strong influence on our body’s wellbeing and not always for the best. Some ways of life are responsible of a bad posture that can cause real pain or discomfort. Luckily there are some ways to fix those wrong postures before it leads to more severe conditions.
What are the common posture errors and conditions?
Common posture issues affect the back and most specifically the spine. The spine has natural curvatures but bad posture can cause them to be exaggerated or misaligned.
The three main spinal curvature disorders are hyperkyphosis, hyperlordosis and scoliosis.
- - Hyperkyphosis: exaggeration of the upper back outward curve that makes the back look very rounded.
- - Hyperlordosis: exaggeration of the lower back inward curve that makes the back look very arched.
- - Scoliosis: Abnormal sideways curvature of the spine
They can cause pain (especially in the back), fatigue or discomfort.
Can you fix posture?
There are indeed ways to correct a bad posture, through therapies, exercises or stretches.
Exercises and stretches for a better posture
Example of an exercise for a straight back:
- - Stand up, feet not touching each other and with the arms at shoulder height. Bring your elbows down (at a 90-degree angle) and then bring them back slowly. Make sure you squeeze your shoulder blades at the same time to contract your back muscles. Hold the position.
Example of stretches for hyperlordosis:
- - Lower Back stretches: lie on the back, pull your knees towards you and hold them on your chest. Hold the position for about 50 seconds while breathing deeply.
Source: Get Healthy U
- - Hip stretches: put one knee on the floor, push your hips forwards, slowly and keeping your back straight. Hold the position for about 30 seconds and repeat a few times a day.
Abdominal crunches can also help strengthening your lower back muscle so try to do some on a regular basis as it can help with an over curved lower back.
Examples of how to correct neck posture:
- - Stretches to release the neck such as pulling your head down by putting your hands at the back of your head and holding 30 seconds.
- - Chin tucks to strengthen the muscles that you can do even against gravity or with a resistance band.
Source: Foothills Acceleration and Sports Training
Exercises to improve the mobility of your spine or to release your chest and shoulder can also be helpful in some cases.
Therapies to fix your posture
If you suffer from a wrong posture, some practitioners can help you.
First, physiotherapists can help you correct your posture through exercises and guide you through the whole process. Physiotherapists are trained to read x-rays and to adapt their treatments and sessions to each condition. If you experience pain that is most likely caused by a postural dysfunction, you can find a private physiotherapist to help you.
Chiropractors work by manipulating the spine and can treat exaggerated curvatures through adjustments but also recommendations regarding your posture and your conditions of work and life. They can help realign your spine in order to help your body function border. In case of bad posture, you can try to see a chiropractor in London.
Osteopaths can help in case of severe pain that affect your life. They assess your global health and manipulate your body in order relieve you by releasing the tensions in your body. They can also recommend you some easy exercises and stretches. It can be useful to see an osteopath to treat quickly issues caused by a bad posture.
Hellerwork is also a type of therapy especially recommended for postural issues. It aims at realigning the whole body through extensive in-depth massages. Roger Golten is a pioneer of Hellerwork therapy in Europe. He explains that he teaches the patient how to “work with [gravity], rather than fight against [it].” The practitioner uses his knucles, elbows, and forearms, which makes the therapy more intense and efficient than a regular deep tissue massage. Hellerwork works on the fascia, the connective tissue surrounds the muscles. It loosens it so the body can move and realign more easily. If there is nothing to relieve your pain and discomfort, you should consider visiting a Hellerwork practitioner such as Roger Golten.