Mind your posture, Son!

Posture has gained greater importance in our culture today than just merely a position by which one is able to attain balance and proper proportion of body mass. Military officials are often described as ‘upstanding’ individuals, leaders are referred to as ‘pillars’ of society and those less inclined to walk the fine line are known as ‘spineless’. It is one word which has the power to deem one as lacking self-confidence or regard one as astute. And oh yes, having poor posture can get you an earful from your mother. Here’s why.

At a young age, our body is able to balance itself in a manner by which all muscles are recruited functionally and there exists a congruency between strength and flexibility throughout our trunk. This allows us to perform the tasks demanded of us with ease. Over time, depending on what our lifestyle demands, we habitually load our structures leading to overstretching or tightening of muscles and redistribution of supporting structural alignment. These ‘postural adaptations’ make us vulnerable to injury.

The Spinal Curves

We have four curves in our spine: (from head down) cervical, thoracic, lumbar and sacral. The flexibility of these curves serves to withstand the external forces placed on them (i.e. gravity). The line of gravity falls at the center of the body, and thus divides the spine into a front and back section, with the curves balanced on either side. With any deviation of this curvature, the rest of the spinal column is forced to shift to compensate and maintain balance.

Motion in the Spine

Functionally, the spine recruits movement in a global manner, meaning that motion will take place throughout multiple vertebral segments, rather than just one unit. For example, to reach over head with your left hand to get something on the right side of your body, your spine will rotate and side bend throughout the neck, mid back and even low back to complete the goal.

Muscle Control

The muscles in the trunk serve as prime movers as well as spinal stabilizers. The deep stabilizing muscles of the spine are activated to help keep your spine in an upright position. Studies have shown that individuals suffering from low back pain have reduced activity of these stabilizing muscles.

BOTTOM LINE:

Ideal posturing is when the spine and its constituent parts (intervertebral discs, ligaments, stabilizing muscles) are functioning optimally. This requires that they are in good alignment in order to allow the muscles to achieve proper length-tension relationships (i.e. not stretched or shortened). With this balance, you are able to protect your back from injury and recruit power as it is needed for various activities. Recruitment of stabilizing musculature during exercise can help to improve core stability, thus allowing you to be able to generate greater power through your limbs (think soccer, golf, rowing, rugby, field-hockey, baseball, etc.) Moreover, the more balanced your spine is, the less susceptible to back pain and muscle injury you will be. Work on your posture and soon enough, mom won’t have much to complain about!!

Want to work on your posture? Stay tuned for next weeks post on Postural Self-Assessment.

What do you need to work on to improve your posture? Leave comments & I will work your needs into the posture series!

Sources:

Hides JA, Jull GA, Richardson CA. Long-term effects of specific stabilization exercises for first episode low-back pain. Spine. 2001 26(11):e243-e248.

Hodges PW, Richardson CA. Contraction of the abdominal muscles associated with movement of the lower limb. Physical Therapy. 1997 77(2):133-144.