As Melbourne CBD physiotherapists, we see patients with bad posture symptoms enter our doors, often due to long days spent chained to their computers. Not only do their postural problems look bad (think hunched back, rounded shoulders), but they often result in tension and pain.
So, because our aim at The Alignment Studio is to help you feel (and look) your best, our physios have put together this list of six of the most common signs of poor posture.
Read on to discover how your posture compares and to learn some tricks for sitting, standing, and walking taller.
Recognising the Signs: Bad Posture Symptoms and Their Impact on Health
1. Rounded shoulders (and tight pecs)
Occurring in tandem, high rounded shoulders and tight pectoral muscles are signs of poor posture common among office workers. Excessive time spent sitting at a computer can tighten and shorten the muscles in the front of the shoulders (pectorals) and lengthen and weaken the back muscles.
Rounded shoulders can also result from muscular imbalances that occur when too much focus is placed on developing the chest muscles at the gym while neglecting the upper/mid back. Doing so increases strain on the shoulder joint, leading to shoulder pain, rotator cuff tears, and impingement.
The Fix
Stretching the front of the chest and neck while strengthening the back muscles can correct rounded shoulders.
2. Forward head carriage
A forward head posture arises from poor postures that cause the neck to slant forward, usually while at the computer or using mobile phones or tablets. Hence, the term tech neck was coined.
This forward slant of the neck places much more stress on the cervical spine. It can create muscle imbalances as the body compensates to find efficient ways to hold the head upright. Over time, a forward head carriage can lead to degenerative changes in the neck, cause disc bulges and, potentially, nerve impingement.
The Fix
Stretching the neck muscles, restoring normal range of motion, and strengthening the back and postural muscles will help reduce the symptoms of tech neck.
With its focus on posture and movements that stretch, strengthen, and stabilise, Pilates is perfect for long-term management. In the office, improving the ergonomics of your workstation, using a standing desk, and moving regularly will all help correct forward head carriage.
3. Hunched back (kyphosis)
A hunched back, aka thoracic kyphosis, results from poor posture and is most common in adolescents and young adults. It also often occurs alongside a forward head carriage and rounded shoulders in office workers, in a condition known as Upper Crossed Syndrome.
Excessive sitting or a predominantly desk-bound job can cause tightness in the hip flexors, leading to an anterior pelvic tilt, which results in the pelvis rotating forward.
Another cause of kyphosis is Scheuermann’s disease, which is characterised by abnormal growth of the thoracic spine. Here the thoracic spine starts to lose mobility and become rounded, giving a hunchback appearance.
The Fix
Postural kyphosis can be corrected easily by standing up straight and maintaining an upright posture, alongside ergonomic improvements. The treatment for Scheuermann’s disease involves physiotherapy and a stretching/mobility program.
Poor posture leads to muscular imbalances and muscle tension, resulting in pain, particularly throughout the upper body. Bracing may also be needed if the person is still growing.
4. Recurring headaches
Recurring headaches are common among office workers with poor postural habits. Additionally, poor posture can lead to breathing difficulties by restricting chest cavity expansion and impeding lung function. A forward head carriage puts the joints and discs of the neck under a lot of strain as they struggle to support the head’s weight.
The neck muscles are overworked in this position, creating a lot of tension where they attach to the back of the skull. This, in turn, creates tension headaches. (However, they can also be triggered by stress and grinding teeth.)
The Fix
A physiotherapy assessment is needed to assess the neck’s mobility and strength. Massage, dry needling, and joint mobilisation will help relieve the symptoms. A stretching and strengthening program and an ergonomic assessment will help prevent recurrent problems.
Maintaining proper alignment through regular stretching and strengthening exercises can also help prevent recurring headaches.
5. Tilted pelvis
Excessive sitting or a predominantly desk-bound job can cause tightness in the hip flexors, which run from the lower back into the front of the hip. Tight hip flexors result in the pelvis rotating forward. This can cause an increased curvature of the both the lower and upper back, which can result in pain.
The Fix
The pelvis should sit in a relatively neutral position and be able to tilt backwards and forwards without any limitation or pain. Strengthening the abdominal muscles can also support the pelvis and help maintain a neutral position. General hip strengthening, especially through the glutes, and core strengthening can help. It is also important to break up the length of time spent sitting.
6. Back/ neck pain
Poor posture leads to muscular imbalances and can result in pain, particularly throughout the upper body. Addressing muscle fatigue through regular exercise and stretching can help prevent pain and improve posture.
For instance, a forward head carriage increases the workload through the neck and upper back muscles to hold the ‘increased’ weight of the head against gravity. Over time, this causes stiffness in joints and strain through the neck and upper back muscles, resulting in pain.
The Fix
Break up the length of time you spend sitting, do neck and upper back stretches throughout the day, and talk to your physiotherapist about strengthening exercises to help you maintain good posture.
Try to be mindful of your posture and correct it often. Ensure there is a gentle curve through your neck, upper back, and lower back so that your head sits directly on top of your shoulders and trunk. (Head here for postural tips when sitting and standing).
We hope this blog has helped you identify some of the top bad posture symptoms.
For improved posture and reduced pain, call 9650 2220 today to book a Postural Analysis at The Alignment Studio.
