- Anatomy of The Spine
- Back Pain in Children
- Caring for your Spine
- Emerging Spinecare Trends
- Evaluation of Spinal Disorders
- Exercise and The Spine
- Intervention - Spinal Disorders
- Intervertebral Disc
- Non Surgical Options
- Nutrition and Spinecare
- Options for Spine Treatments
- Pregnancy and Back Pain
- Prevalence of Spine Disorders
- Sleep and the Spine
- Spinecare Introduction
- Spinehealth and Disease
- Surgical Interventions
- Treatment with Medications
- Understanding Back Pain
Spinecare Topics
Caring for your Spine
Protecting Your Back
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Protecting Your Back
Improve Your Posture
The term posture generally refers to the overall relationship of the spine and the body in a variety of positions. The phrase abnormal posture can be applied to positions that contribute to an abnormal appearance, which place the spine at risk for compromise, and positions that contribute to inefficient bodily movement. Most individuals are not acutely aware of their postures until another individual brings their position to their attention or they experience pain.
Abnormal posture may be acquired due to poor habits, weak muscles and the demands associated with daily living. For example, children who carry huge over-loaded backpacks and adults who lug briefcases to work may walk in a hunched over or laterally deviated position. Individuals who spend numerous hours per day hunched over a keyboard working on a computer may acquire an abnormal posture secondary to de-conditioning of the muscles and adverse adaptive remodeling of spinal and paraspinal soft tissues. Poor posture is often acquired by individuals with low self-esteem or those who are chronically fatigued. The characteristic posture in these two groups is a slumped forward position. Degenerative diseases and disorders that affect the spine can also lead to abnormal postures. One of the most common causes of abnormal posture is obesity. An abnormal posture may be assumed in order to reduce neck or back pain.
It is important that you improve your posture. Good posture is associated with efficient movement and offers an appearance of confidence and good health. Good postures are efficient and serves to help protect the tissues of the spine. Good posture is usually associated with a straight posture. The shoulders, hips, knees and ankles are more aligned in a straight line. It requires adequate muscle strength, muscle endurance and balanced function between muscle groups. Musculoskeletal balance helps reduce excessive “wear and tear� of the spine, particularly the intervertebral discs and spinal (facet) joints. A consistent conscious effort to maintain good posture is one of the most important things one can do to help prevent back pain. Good posture requires a consistent muscular effort and leads to conditioning of involved muscles. It helps reduce the risk of acquiring a spinal deformity secondary to a loss of supportive integrity.
When standing attempt to keep the chest held high with the shoulders back and relaxed. Maintain slight contraction (tone) of the abdominal muscles to flatten the stomach. Keep the knees straight (not locked) and the feet parallel. When sitting, rest the feet flat on the floor with knees at the same level as the hips.
Poor posture places additional stresses upon the back. For example, exaggeration of the normal curves of the back places mechanical stress upon muscles, intervertebral discs and the joints of the back. Good posture promotes greater relaxation of muscles and allows for less effort to maintain the posture. Consciously make an effort to sit up straight and stand up straight. Regular exercise will condition the muscles of the back that help stabilize the spine, rendering it easier to maintain a good posture throughout the day. Avoiding high-heeled shoes will improve posture, particularly for the low back. High-heeled shoes change the center of gravity and lead to postural deviations that can become chronic over a long period of time. Occasionally look at yourself in the mirror to assess your standing posture, it is important to avoid prolonged carrying of heavy items on one side of the body. The use of a wide over-the-shoulder strap can help disperse the weight so that a more erect posture can be maintained. For children, a loaded backpack should not exceed 15 percent of their body weight and should not weight more than 25 pounds.
The term posture generally refers to the overall relationship of the spine and the body in a variety of positions. The phrase abnormal posture can be applied to positions that contribute to an abnormal appearance, which place the spine at risk for compromise, and positions that contribute to inefficient bodily movement. Most individuals are not acutely aware of their postures until another individual brings their position to their attention or they experience pain.
Abnormal posture may be acquired due to poor habits, weak muscles and the demands associated with daily living. For example, children who carry huge over-loaded backpacks and adults who lug briefcases to work may walk in a hunched over or laterally deviated position. Individuals who spend numerous hours per day hunched over a keyboard working on a computer may acquire an abnormal posture secondary to de-conditioning of the muscles and adverse adaptive remodeling of spinal and paraspinal soft tissues. Poor posture is often acquired by individuals with low self-esteem or those who are chronically fatigued. The characteristic posture in these two groups is a slumped forward position. Degenerative diseases and disorders that affect the spine can also lead to abnormal postures. One of the most common causes of abnormal posture is obesity. An abnormal posture may be assumed in order to reduce neck or back pain.
It is important that you improve your posture. Good posture is associated with efficient movement and offers an appearance of confidence and good health. Good postures are efficient and serves to help protect the tissues of the spine. Good posture is usually associated with a straight posture. The shoulders, hips, knees and ankles are more aligned in a straight line. It requires adequate muscle strength, muscle endurance and balanced function between muscle groups. Musculoskeletal balance helps reduce excessive “wear and tear� of the spine, particularly the intervertebral discs and spinal (facet) joints. A consistent conscious effort to maintain good posture is one of the most important things one can do to help prevent back pain. Good posture requires a consistent muscular effort and leads to conditioning of involved muscles. It helps reduce the risk of acquiring a spinal deformity secondary to a loss of supportive integrity.
When standing attempt to keep the chest held high with the shoulders back and relaxed. Maintain slight contraction (tone) of the abdominal muscles to flatten the stomach. Keep the knees straight (not locked) and the feet parallel. When sitting, rest the feet flat on the floor with knees at the same level as the hips.
Poor posture places additional stresses upon the back. For example, exaggeration of the normal curves of the back places mechanical stress upon muscles, intervertebral discs and the joints of the back. Good posture promotes greater relaxation of muscles and allows for less effort to maintain the posture. Consciously make an effort to sit up straight and stand up straight. Regular exercise will condition the muscles of the back that help stabilize the spine, rendering it easier to maintain a good posture throughout the day. Avoiding high-heeled shoes will improve posture, particularly for the low back. High-heeled shoes change the center of gravity and lead to postural deviations that can become chronic over a long period of time. Occasionally look at yourself in the mirror to assess your standing posture, it is important to avoid prolonged carrying of heavy items on one side of the body. The use of a wide over-the-shoulder strap can help disperse the weight so that a more erect posture can be maintained. For children, a loaded backpack should not exceed 15 percent of their body weight and should not weight more than 25 pounds.
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