The position acquired by the body to do daily activities like walking, running, sitting, or even sleeping etc. is called POSTURE.
The posture is perfect when you work with maximum efficiency but minimal stress on the body. Similarly with bad posture the same work becomes stressful and can have a bad impact on your health.
Muscular pains and stiffness are common complaints associated with bad posture. At times poor posture can give you serious health conditions like spondylosis and nerve compression. It can also increase joint stress in back, neck, hip or knee leading to faster degeneration which might then become arthritic and painful. Almost always the shoulder and neck pain is linked to your body posture.
At early age, body can still fight with bad postural habits and you can get away with least or no symptoms. Although, now a days the modern inactive lifestyle is taking toll on children at early ages. it is important to note here that my youngest patient for neck or back pain is now around 10 yrs of age. The good part is that even with worse painful condition they heal quickly and get back to normal.
Solution:
- Reduce screen time. (Television / Mobile / Laptops)
- Promote Physical Activities (Prefer Outdoor games not Media Games)
- Exercise Daily
- Correct Ergonomic Education (Sitting Surface & Posture / School Bags)
But when you reach your 30's it is difficult to restore the good postural habits because you have lost the memory of being in good posture for so long. Your joints and muscles cry for some mobility and strength. Now how do you get that when you are so habitual of sitting on that sofa or chair for many hours. Please don't tell me that you are fairly active. When you getup in the morning, from toilet seat to car seat and then from office seat to Sofa seat in the evening, YOU sit all day.
As you age, you recover very slowly and it takes more effort to see very subtle changes. So the first step is to prevent the loss of joint mobility and muscular strength. Even if you have lost it you can still see positive changes at any age for e.g. muscles do become stronger even if you strength train them at 90 years of age (proven in studies).
Solution:
- Correct Ergonomic Education (Sitting posture / Friendly Furniture)
- Reduce Sitting Hours
- Strength Trainin Daily at home or GYM Weight Training Every other day)
- Physical Activities (Walking / Running / Swimming / Any Sport)
- Active Social Life- Beat your stress (Posture is also linked to Emotional well being)
Our whole life is divided into Days and Nights or Activities and Rest. You need to sleep well in order to recover all the energy you lost during work or exercise. Good sleep and recovery comes from good sleeping posture. Our spine is designed to be 'S' shaped and all curves in the spine should be well supported in order to keep your muscles relaxed during sleep.
Solution:
- A good Semi-Firm Mattress. (Say no to Spring / Rubber Mattress)
- Pillow support under or between knees. (Depends on face upwards or side lying).
- Pillow Support under your neck (Not just the head).
- Dark Room.
- Avoid sleeping on your tummy.
