Bad Posture and Health Risks
You have probably been told to sit up straight, stand straight, and not slouch many times. It may have even sounded like a broken record at some point, especially in your teen years when slouching is common. However, now that you are an adult, it is time to pay attention to your posture because it could impact your health.
Bad posture can ruin your life. As harsh as that statement may sound, it is not a joke. Bad posture can cause many medical problems, leading to severe health issues.
What is bad posture?
Poor posture is holding your body in a non-neutral or asymmetrical position.
Good posture is keeping your body symmetrical and straight, distributing your weight throughout your body dependent on whether you are sitting, lying down, or standing. It is crucial to have good posture for many reasons, including:
- To prevent muscle strain and wear on your joints
- For the maintenance of optimal health and reducing the risk of chronic diseases
- To keep the spine properly aligned
- To prevent body aches
Good posture positions for your body:
In good posture standing positions, your head, trunk, and pelvis are vertically aligned. You stand with your knees straight, distributing your weight evenly between both legs. Your chin should be slightly raised to avoid pointing your head down and straining your neck. Shoulders are relaxed but pulled back and not hunched up by your ears.
Good sitting posture is especially crucial for people who work at a desk all day. Your feet should be flat on the floor with your forearms and thighs parallel to the ground. Your desk should allow your arms to form right angles to accomplish that. Your spine should be straight with your head in the same neutral position as standing. If you have to lean your head forward to see your computer screen, you are exhibiting a bad posture.
Many people think we do not have control over sleeping positions because we tend to move around at night. While sleeping on one’s back is recommended, if you are a side-sleeper like so many other people, you need to focus on elongated posturing instead of curling up like a ball. The right type of pillow will support your shoulders and neck.
Reasons for Bad Posture
Poor posture can occur for many reasons, some being beyond our control, such as physical ailments that make it impossible to position the body in ideal ways. However, most reasons for bad posture are controllable with awareness and changes in our actions.
Here are some of the leading reasons for bad posture:
- Technologies
Technological advancements have simplified our lives, but they also contribute to our physical downfall. Looking down at our phones while texting and playing games, sitting for hours to watch TV, hunched over laptops, tablets, and other electronics can destroy your posture.
- Obesity
Carrying around extra pounds can cause posture problems. Hormone imbalance is one of the common reasons for obesity. For example, HGH deficiency can lead to excess weight, low energy levels, and muscle and bone weakening. Find out about all the benefits of HGH for fat burn to reduce the risk of obesity.
- Injuries
Falls, car accidents, and other injuries can make it challenging to maintain good posture.
- Sedentary lifestyle
Sitting all day and not getting enough exercise can influence your posture, weakening your muscles so they cannot adequately support your spine.
- Stress and anxiety
A high-stress job or daily stress can cause your muscles to tighten up, affecting your posture. Some people have jobs that put stress on the body, such as those who drive all day for a living.
- Muscle weakness
Lack of exercise leads to underdeveloped muscles and spinal problems. Maintaining a strong core is crucial for your health.
- Tight muscles
Holding any position for too long can lead to muscle shortening and misalignment of the spine.
- Heavy bags
Wearing a heavy bag on your shoulder can cause asymmetry as one shoulder becomes lower than the other. Even backpacks, which distribute the weight between both sides, can cause problems, especially if they are too heavy or worn too high or low.
- High heels or other poor footwear choices
Wearing high heels for many hours can alter your stance and cause tight arches and calf muscles. Shoes that do not have adequate arch support can affect your posture.
- Psychological issues
Depression, poor self-esteem, and other emotional issues can lead to poor posture.
Health Risks
As we begin looking into the many health risks associated with bad posture, some may surprise you while others may not seem that serious. However, the more you realize how the body is connected and how one issue can create others, the more you will understand the importance of maintaining an ideal posture.
- Back, neck pain, and headaches
A body that is not aligned correctly will often struggle with pain, especially in the back and neck. If you sit hunched over, looking down all the time, you put significant strain on your upper, mid, and lower back and neck. Pressure can form between your shoulder blades and radiate out. Tension headaches result from the strain of poor posture on the neck and shoulders. The strain on the neck can interfere with nerve signals down the spine, compromising organ functions and health. Pains can also radiate down the arms and into the hands, causing tingling, pain, and numbness.
- Spine curvature
Ongoing poor posture can cause the spine to lose its natural curves by putting excessive pressure in the wrong spots. As the spine weakens, it becomes increasingly susceptible to injury. The spine houses the nerves that radiate out to all parts of the body. Bad posture can put pressure on the nerves, interfering with crucial physiological functions and leading to pain in many areas.
- Constipation
Poor toilet posture (hunching over with knees below the hips can increase the risk of constipation. Chronic constipation can lead to hemorrhoids, fecal impaction, rectal bleeding, anal fissures (skin tears), and rectal prolapse.
- Incontinence
Stress incontinence, the type where urine leaks due to coughing, sneezing, or laughing, increases from bad posture. Slouching puts more pressure on the bladder and reduces the pelvic floor muscles from holding back against that pressure. Health issues related to ongoing urinary incontinence include urinary tract infections (UTIs), skin issues (rashes, sores, skin infections) from moist skin, and increased danger of falls and broken bones caused by rushing to the bathroom. Fear and embarrassment about public leakage can also force some people to remain in their homes. Social isolation can increase the risk of depression and other health issues.
- Soreness, fatigue, and mood changes
Ongoing bad posture increases the stress on the joints and muscles, causing you to feel achy. Continual pain can increase fatigue and make it difficult to finish your work. These issues can increase feelings of depression, which is implicated in many health issues.
- Poor circulation and cardiac problems
Sitting with your legs crossed increases fluid pressure, which can lead to varicose veins. Cardiovascular disease risk increases as a result. A study examining seven different positions impact on cardiovascular and autonomic nervous systems showed that significant changes occurred in postures that did not hold the trunk in a neutral position. Measurements were taken for cardiac output, cardiac index, heart rate, stroke volume, stroke volume index, and stroke volume variation. Findings demonstrated changes in heart rate, autonomic nerves, cardiac function, stroke volume, and more.
- Poor sleep
Sleep may not seem like a health problem at first, but if you are not getting 7 to 9 quality hours of sleep per night, you may be at risk for the following problems that each come with additional issues:
- Weight gain and obesity
- Heart disease
- Reduced immunity
- Decreased hormone production
- Increased stress
- Depression
- Impaired cognitive functions, including memory
- Reduced cell regeneration and tissue repair
- Heartburn and slowed digestion
Poor posture after eating can exert pressure on the stomach, which can lead to stomach acid going up into the esophagus (reflux), triggering heartburn. Chronic heartburn can lead to stomach and esophageal ulcers and gastritis. Acid reflux can also aggravate any chronic respiratory conditions, including asthma. Because stomach acid is an irritant, it can cause esophagitis (painful swallowing due to inflammation), esophageal stricture (scar tissue build-up narrowing the esophagus), and possibly esophageal cancer. Slouching can also put pressure on the intestines and impact digestion, leading to weight gain and associated health problems.
- Poor breathing
Bad sitting posture pushes the sternum and ribcage against the abdominal muscles and diaphragm, reducing lung capacity and causing breathing difficulties.
- Temporomandibular Joint (TMJ)
A forward-leaning head puts pressure on the muscles and ligaments of the jaw, which can cause TMJ pain. As the lower joint drops forward and down, it can cause further jaw troubles.
Conclusion
Bad posture can have quite an adverse effect on your well-being. The more you stress your muscles and joints, the worse the effects will become in time. It is easier to take action now and correct poor posture than to treat the many health issues that can come later.
Turning to a chiropractor, physiotherapist, massage therapist, or physical therapist to help improve your posture can make quite a difference. Therapeutic treatments can help correct posture and reverse many issues stemming from years of poor posture.
Remembering to stand up every 30 minutes to stretch your spine back into shape, and take a sitting break when you stand all day, are important for your posture.