Today, most people spend a good part of their day sitting down. This is not doing your posture any favours- ditto for your back, neck, and shoulders.
Sitting all day leads to slouching; slouching to back, neck and shoulder pain
We know that it is popular these days for articles about posture to emphasise the importance of proper posture- especially when it comes to slouching.
HOW SLOUCHING INFLUENCES BACK PAIN
Studies dating back to 1996 1 have demonstrated that slouching while sitting or standing plays a role in progressive disc degeneration.
More commonly referred to as lumbar degenerative disc disease (DDD), the causes are multifactorial- while slouching on its own is unlikely to cause DDD, it can be a significant contributing factor.
Symptoms of DDD may be familiar to some: consistent “low-grade” pain that flares up when performing certain motions or activities; pain that shoots down the leg (sciatica); relief of pain when lying down in a reclining position; relief of pain when knees are elevated
Being seated loads your lumbar spinal discs by more than 3 times compared to standing. Poor posture exacerbates these stresses.
Slouching for prolonged periods of time also loads and strains the iliolumbar ligaments.
A strained Iliolumbar ligament can make it uncomfortable to sit (regardless of position), kneel, or to stand up. Pain can be ongoing, intermittent, or episodic.
HOW SLOUCHING LEADS TO NECK PAIN
Many of the same stresses that slouching places on your lumbar spine are carried upward to your neck.
Slouching increases the perceived weight of your head
You may not realise it, but your neck and upper spine have to keep your head upright all day and night. It’s safe to say that a fair amount of stress is placed on them consistently, as they bear the weight of your head until you lie down.
When you start to huddle forwards — which is exactly what we do when slouching — you change the physical dynamic between your head, neck, and cervical spine.
Every 2.5cm of forward positioning adds approximately 3.5kg of additional load to the neck.
This additional load fatigues your shoulder and upper back muscles, causing muscular imbalances, and also contributes to spinal disc compression.
A compressed disc can impinge nerves, restrict movement, and cause significant pain. In the case where nerves are impinged, pain may radiate into the arms and lower back.
HOW SLOUCHING INFLUENCES SHOULDER PAIN
Simply put: a slouching position creates an environment where your shoulder blades are no longer in proper alignment.
Known as the scapulae, they drift apart to the sides of the rib cage when sitting slouched. Over time, this leads to weakness of the posterior shoulder muscles, tightness of the anterior shoulder muscles and a multitude of conditions that can include impinged nerves, restriction in range of motion, and rotator cuff dysfunctions.
SHOULDER IMPINGEMENT
A study published in Manual Therapy 3-found that the shoulder range of motion is significantly greater when exercising proper posture.
This is because your shoulders are in better alignment, allowing the rotator cuff to properly function; when your shoulders are misaligned, they can pinch against the acromion — the bony part of the scapula (shoulder blade).
Shoulder impingement symptoms include; difficulty raising arms above your head; difficulty reaching behind your back; pain when twisting or extending your arm; weakness in the affected shoulder extending down into the arm
Proper posture is more an exercise in habit than it is anything else. Once you form new habits, it becomes much easier to consistently exercise good posture.
SOME PROPER POSTURE POINTERS
•Opt for a chair that has a backrest designed to supplement your natural curvature. This can help you maintain proper posture.
•Adjust your workstation so your monitors are about 30” away from you, and position them so the top of the monitor is level with the top of your forehead.
•If possible, switch to a standing desk. Many people find it easier to maintain proper posture when standing vs. sitting.
Remember physiotherapy can help with pain relief
If you find you have persistent discomfort in your back, neck, or shoulders, we welcome you to visit us. Physiotherapy can be an effective tool for pain relief.
We tailor our approach based on the individual patient and need. Whether you are looking for treatment for your lower back pain, neck, or shoulders, our physiotherapists will work with you to improve your quality of life … and your posture!
NELLIE NTHIGA, BDM, C&P Health Centre.
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