Posture Perfect - Mariposa Family Chiropractic -

Posture Perfect

These healthful "Radio Tips"
are excerpted from
Dr. Roberts' Sunday morning radio program.

Your posture is important for a healthy spine and a pain-free day while at work, commuting or at home.

Posture Practices

Standing: For optimum posture, stand with your weight equally distributed on both feet, but don’t lock you knees (keep a slight bend in your knees). If you job requires standing for extended periods of time, make sure to take adequate rest breaks. Ask you employer to provide a mat for you to stand on, versus concrete. Also, for jobs requiring long periods of standing, there are shock absorbing shoe inserts that you can get from your chiropractor.

Walking: Maintaining proper posture when walking makes breathing easier and also reduces the likelihood of developing low back pain, leg and foot pain. It’s important to start out straight and tall. Leaning forward or arching your back strains muscle and vertebrae. A tip to help keep you from arching your back is to tuck in your “caboose”. Don’t let your stride get away from you. Too long a stride can cause your body to lean back and put added strain on the lumbar (lower back) region.

Posture Problem Makers

There are a number of spinal conditions that negatively affect posture, including the following:

“Military Neck”: This is when the normal neck curve is straight or even reversed. This condition makes the neck muscles work 3 times harder. A person will feel that it is hard to hold the head up.

“Humpback”: This is seen as an exaggeration of the mid back (shoulder blade) curvature. This occurs in approximately 10% of the population. One in 10,000 people have more than a 70 degree rounded curve that often is caused by vertebral fracture and severe osteoporosis. Too much rounding in the back can cause, in more severe cases, increased risk of respiratory failure.

“Flatback”: A flattening of the spine is often caused by scoliosis, surgical fusion or a congenital condition. With this condition the vertebral discs in the lower back are pushed outward, reducing the natural curve so that the back appears “flat” or flatter than it was originally.

Weight Problems: A large abdomen and its excessive weight pull the spine forward and create more wear and tear. In children it causes decreased bone mineral content. Obesity increases the likelihood of developing osteoarthritis, rheumatoid arthritis and degenerative disc disease

Sitting: Right now as you are listening or reading this, how is your posture? Reading with the head jutted forward strains the upper back, shoulder and neck. Over time, this posture results in straightening or even reversal of the natural curve in the neck. This common postural problem dramatically increases a persons odds of suffering head and neck pain. Instead of adopting a gooseneck posture while sitting, keep your head aligned with your shoulders, chest out slightly. Avoid crossing you legs except for very short periods. In addition to keeping your feet flat on the floor, it’s important to choose a chair that supports your lower back and lumbar vertebra. This is especially important while sitting long hours at work at a computer. Even with a superior char, remember to take periodic stretch breaks once an hour and drink plenty of water to keep spinal cartilage hydrated. While driving, adjust the car seat to 120 degrees. This positions the spine for the least stress.

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