Stand Up Straight! Sit Up Straight! Posture Matters

The human frame (muscle-skeletal system) can be viewed as a living, biological machine. It is always working for us; automatically carrying the burden of our weight, holding us up against the compressive force of gravity, and adapting to the demands we place upon it.

The human frame is a marvelous system of levers (bones), fulcrums (joints) and pulleys (muscles) held together by guide wires (ligaments and tendons).

As with any machine, the laws of mechanics apply to the human frame, the study of which is called biomechanics. There's a strong relationship between the posture of the body and how it works. The human frame works most efficiently and stress/pain-free when properly aligned.

Posture is defined as the way we carry or hold ourselves against gravity. When posture is good, the joints are properly aligned and efficiently work for us. Just like the way the pieces of a jigsaw puzzle interlock, the joints of the body are shaped to interconnect for optimum form and function. A posturally distorted muscle-skeletal system causes faulty biomechanics and joint dysfunction. Poor posture subjects our bodies to imbalanced/asymmetric stress forces, overexerts and strains our muscles and joints and culminates in neuromuscular pain and joint degeneration. This is analogous to the improperly fitted gears of an inanimate machine, leading to inefficient motion, friction, wear and tear, and eventual breakdown. Just like an inanimate machine, the human frame works best when properly aligned. A major source of back, hip, knee, foot, and wrist pain can be traced to the effects of the faulty biomechanics caused by poor posture. Over time, the stress of gravity has a negative impact on our postural and joint health. The constant effort of sitting and standing up by effectively fatiguing the gravity fighting (anti-gravity) muscles, eventually results in the harmful postural distortions and joint dysfunctions that are responsible for many common musculoskeletal problems. Prolonged exposure to gravity's impact on joint alignment and function contributes to them wearing out, hastening the formation of degenerative arthritis and spinal disc disease.

Ideally, good posture from a side view, in the standing and sitting position, should reveal the natural S-curve of the spine with ears, shoulders, and hips level. This curve helps to optimize the body's ability to disperse weight on the shock absorbers (discs) and joints of the spine. Ideally, the front or rear view standing posture should reveal a straight (not tilted) spine with level ears, shoulders and hips.

Here are some examples of common postural deformities that we must work against if we wish to achieve a pain-free lifestyle:

• Slouching (Hunchback) or Rounded Shoulders or Forward Neck (Gooseneck) or Increased Thoracic Kyphosis. This is the most common postural distortion, and can be attributed to a sedentary lifestyle and prolonged slumping over the desk /computer. Young people phone texting and weighted down by school backpacks are particularly prone to develop this posture. Patients who complain of neck, upper back, and shoulder pain and stiffness usually present with this type of postural distortion. Over time, the prolonged neglect of this abnormal posture can fester into more extreme conditions such as spinal degeneration (osteoarthritis), pinched nerves, thoracic outlet syndrome, and chronic shoulder problems (i.e., frozen shoulder, degenerative arthritis, and rotator cuff damage)

• Sway Back or Forward Tipped Pelvis or Increased Lumbar Lordosis. This postural distortion is characterized by an accentuation of the forward low back portion of the normal spinal side view S-curve. People with weak abdominal muscles and women wearing high heels are particularly predisposed to develop the sway back posture. Patients who complain of low back pain and pain radiating into the legs (sciatica) usually present with this postural abnormality. Over time, the prolonged neglect of this distortion is a precursor to lumbar disc disease.

• Foot Rolling Inward or Excessive Foot Arch Collapsing or Foot Over-Pronation or Foot Inversion. As feet are the foundation of our bodies, with the burden of carrying us, their alignment has an impact on the posture of the whole body. A collapsed (pronated) foot causes imbalanced weight distribution and mechanically stresses the chain of joints above. When the foot arch falls upon standing it's like losing air in the tire, causing the whole side of the body to collapse alignment to become unlevel. Faulty foot posture and mechanics are not only a source of common foot ailments (i.e., plantar facsitis , heel spurs, bunions, metatarsalgia) but also shin/ knee, hip, and spinal problems (i.e., scoliosis) as well. Correction of foot posture with the use of truly custom foot orthotics, (fitted using the non-weight bearing, subtalar neutral casting method) is an integral part of treating all types of musculoskeletal pain syndromes.

Good, healthy posture does not come easy. Whether standing or sitting, our joints and muscles are all working to rear us up to fight against the burdening compressive force of gravity.

The key to postural health is to improve and maintain the strength of the antigravity muscles of the body called core muscles. The core muscles include those that envelop the trunk (abdominals), back (spinal) and pelvis (gluteal) and when strong act like a corset of support and stability.

These muscles enhance posture and maintain body alignment by providing stability to our spine and trunk. They are called into play automatically to assist the body to balance and stand erect against the gravity or effort (i.e., lifting). Strong core muscles support our spines when we lift, bend, twist, stoop or kneel. A strong core improves the posture, balance, strength, and coordination of the whole body. Professional athletes of all types have come to understand the competitive advantages of core strength and fitness.

I contend we are all "athletes," competing against the negative harmful effects of gravity and the physical work we perform. Like athletes, we must all work at improving core fitness to hold us in alignment and good posture. A strong core leaves us better able to withstand the cumulative stress of gravity and helps to disperse physical strain thus preventing joint pain and degeneration.

Exercise programs that tend to focus on core fitness include Pilates, Yoga, exercise ball, and balance training. An exciting core enhancing therapy that we apply to many of our patients who qualify is Whole Body Vibration (WBV) therapy. WBV therapy will be discussed in future columns.

Dr. Glen Bobker, a Chiropractic Physician, is in private practice at the Downtown Chiropractic & Orthotic Center,1601 E. Broward Boulevard, (954) 463 -1166.
www.ftlaudchiro.com

Click here to download coupon

• < Prev
• Next >