Signs of Poor Body Posture

Introduction

Bad posture is a very common health problem affecting people of all ages. In today's modern age, where people sit in front of screens for long periods or look down at their phones, posture problems are more prevalent. People often tend not to take note of their posture when they are more focused on other matters, such as work. Poor body posture makes a person look bad and affects overall health by causing several symptoms.

What Is Poor Body Posture?

Poor body posture or postural dysfunction is a condition that occurs when the spine is positioned unnaturally, which causes the natural curves of the spine to be emphasized. The pressure in the joints, muscles, and vertebrae increases when this poor posture is maintained for longer periods. Poor posture can cause many visible changes and painful symptoms in the body.

What Are the Common Causes of Poor Body Posture?

• Muscle tension and weakness.

• Use of technology.

• Lack of awareness of correct posture.

• Sedentary lifestyle.

• Injury.

• Mental health and stress.

• Choice of footwear.

• Hereditary and genetics.

• Poor ergonomics at the workstation.

• Poor core stability.

What Are the Visible Symptoms of Poor Posture?

• Rounded Shoulders: Rounded shoulders are due to excessive slouching while sitting in front of a computer, using a phone, sitting for long periods, bending over repeatedly, driving, or carrying heavy objects frequently. These activities cause the tightening and shortening of the pectoral muscles (muscles in front of the shoulders) and the lengthening and weakening of the back muscles.

• Head Tilted Forward: Poor posture can cause a forward posture in which the head and ears are forwardly placed. Normally, the ears should align with the shoulders and the vertical midline, but in forward head posture, the ears are in front of the shoulders. Since the neck is slanted forward, the cervical spine and the surrounding tissues are stressed, resulting in pain.

• Pot-Shaped Belly: A pot-shaped belly occurs in a swayback posture in which the lower part of the spine has excessive curvature. Potbelly is due to tight back muscles and weak abdominal muscles, usually caused by sitting for long periods.

• Hunched Back: Hunched back is also called kyphosis and is more common in adolescents. Kyphosis is characterized by excessive curvature of the thoracic part of the spine.

• Tilted Pelvis: The pelvis that is rotated forward is called the anterior pelvic tilt. It is caused by excessive sitting without proper stretching and exercise. The muscles in front of the pelvis and thigh become tight, while the muscles in the back become weak due to anterior pelvic tilt.

• Bent Knees: Bent knees can indicate a lack of proper alignment between the hips, pelvis, and spine, potentially leading to increased strain on the lower back.

• Changes in the Normal Curvature of the Spine: There are three curves in a normal spine, making it s-shaped. Poor posture can cause changes in the spine's natural curve, putting excessive pressure on the spine and surrounding tissues.

• Uneven Shoulders: Uneven shoulders are a sign of poor posture, often indicating muscular imbalances or spinal misalignment.

What Are the Other Symptoms and Signs of Poor Body Posture?

In addition to the visible changes in the body, poor posture also causes other health problems.

• Back, Neck, and Shoulder Pain: Pain is one of the common symptoms due to bad posture, which causes muscular imbalances. Slouching and bending the head forward causes the neck and upper back muscles to strain over time, which may lead to pain in the neck, back, and shoulders.

• Poor Circulation: Sitting for long periods in poor posture may increase the chances of developing circulation problems. People with poor body posture have a higher chance of getting varicose veins.

• Headaches and Jaw Pain: Constantly leaning forward can strain the neck muscles, leading to tension headaches. A person leaning or bending forward often is more likely to clench their jaw unknowingly, which can cause jaw pain.

• Poor Sleep: The entire muscular system is compromised due to poor body posture. Poor body posture causes difficulty relaxing during sleep, leading to more tossing and turning to find a comfortable position for the neck and back.

• Impaired Lung Function: Leaning or slouching can affect the amount of air inspired and negatively influence lung function and capacity. This can lead to shortness of breath and other problems.

• Heartburn and Poor Digestion: Slouching after a meal can cause heartburn due to acid reflux. Slouching also puts pressure on the abdominal organs, which slows down digestion and causes other digestive problems.

• Constricted Nerves: The long-term impact of poor body posture causes the spine and other bones to shift from their positions. This shifting of bones causes compression of nerves (pinched nerves), which can cause pain in other parts of the body in addition to neck, back, and shoulder pain.

• Pain in Hips, Knees, Ankles, and Legs: Poor posture, if severe, can also cause pain in the lower extremities.

• Incontinence: Stress incontinence(urinary leaks when coughing or laughing) is a rare symptom of poor posture. Increased abdominal pressure also increases the pressure on the bladder, decreasing the ability of the pelvic floor muscles to withstand that pressure.

• Constipation: Poor posture on the toilet can cause constipation. Sitting hunched over with the knees below the level of the hips is a bad posture on the toilet.

• Fatigue: Poor posture leads to inefficient use of the body. The muscles work harder in bad posture, which causes them to tire quickly. When bad posture is maintained, more energy is used, resulting in fatigue and tiredness.

What Are Some Changes That Can Improve Bad Posture?

• People with poor posture should first become aware of everyday activities like sitting, standing, or lying down, which affect their posture.

• Changing into an ergonomic workstation.

• Changing mattress and chair.

• Changing the way of sitting, standing, or lying down.

• Appropriate footwear instead of heels or uncomfortable shoes.

• Breathing deeply.

• Learning to walk properly.

How Is Poor Body Posture Treated?

Physiotherapy is done to correct poor postures. Physiotherapy treatment done for bad posture includes:

• Assessment of postural habits.

• Education and training about proper posture are given.

• Manual therapy.

• Soft tissue massage.

• Postural taping.

• Dry needling.

• Electrotherapy.

• Exercises to improve posture, flexibility, and strength.

• Joint mobilization.

• Activity modification exercises.

If the symptoms of poor body posture persist even after physiotherapy treatment, the patient should consult the general physician to rule out any underlying conditions.

Conclusion

In conclusion, while it is common for individuals in sedentary jobs to develop poor body posture, it is encouraging to know that many posture issues can be corrected through simple lifestyle changes. By breaking bad habits and incorporating targeted stretches and exercises into daily routines, individuals can strengthen muscles and improve their posture, thus reducing discomfort and preventing long-term health complications.