Posture & Physio
March 31, 2016
Good Posture involves the optimum alignment of the body parts with the right amount of support from the deeper layers of muscle. These muscles hold us up against gravity. They have ‘slow twitch’ fibres which means that they can maintain low levels of activity or contraction for long periods, so they are designed for endurance and support rather than power.
Good Posture helps us stand, walk or sit without straining our joints ligaments and muscles.
Poor posture can result in joint strain, muscle fatigue and weakness, adaptive shortening of some muscles.
This can be seen in the forward head posture of the office worker, or the slouched low back posture of the couch-sitter. Lack of stabilization of the lumbar spine and pelvis can be seen during poor lifting technique.
To maintain good posture:-
- Avoid sitting for long periods in soft low armchairs
- Sit in straight-back chairs and perhaps use a lumbar roll
- Ensure that your workstation is ergonomically correct, and get up and move every 30 minutes
- Check your standing posture; stand tall with equal weight on both feet
- Learn the correct lifting technique, using your thigh and gluteal muscles and keeping your spine straight
- Sleep on a firm mattress with a supportive pillow so that your spine is aligned and straight
Consult your Physiotherapist if you need help
Treatment may involve:-
- Management of pain
- Mobilization of stiff or painful joints
- Learning to activate the ‘core’ muscles or
the stabilizing muscles
- Stretching tight muscles
- Strengthening the global or power muscles.