Poor posture, also known as postural dysfunction, is a prevalent problem that can cause pain and discomfort throughout the body. This article will discuss the many forms of postural abnormalities, their aetiology, signs and symptoms, and the role that physiotherapy plays in treating postural discomfort.
What Do You Understand About Postural Dysfunction?
When the body’s inherent alignment is upset, postural dysfunction develops, which puts more strain on the spine, joints, and muscles. This can result in a wide range of neuro-musculoskeletal challenges, including pain, muscle imbalance, and decreased motion. Round shoulders, a forward head posture, and an excessively bent spine are examples of common postural abnormalities.
Causes of Postural Dysfunction
Muscle imbalance, which can arise from several circumstances, is the main cause of postural dysfunction. These include:
- Prolonged standing or sitting in awkward postures
- Weakness of the muscles and inactivity
- Inadequate ergonomics at work
- Overuse of certain muscle groups as a result of athletic activity or repetitive actions
- Illnesses or injuries that impair the strength and flexibility of the muscles
- Postural Dysfunction Symptoms
The following are a few typical signs of postural dysfunction:
- Persistent discomfort in the shoulders, back, neck, or other places
- Weakness and exhaustion of muscles
- Stiffness or pain in the joints
- Migraines or headaches
- Restricted range of motion
How Physiotherapy Can Help
Before your posture causes more discomfort and difficulties, a physiotherapist or athletic therapist can assist you in correcting it. They can offer manual treatment to release tight muscles and restrictions in the joints, exercises to strengthen these effects, and instructions on how to live a better-postured lifestyle. Retraining muscles to load correctly while lowering compensations and strains will be part of the treatment and exercise regimen. Your doctor will prescribe specific stretches and strengthening exercises to help your body return to its ideal position and functionality. A qualified physical therapist can assist with the diagnosis and treatment of postural dysfunction using a variety of techniques, such as:
- Postural assessment: A thorough analysis of the patient’s alignment, strength, range of motion, and muscle atrophy to find any problems causing dysfunction.
- Exercise prescription: A specially designed regimen of remedial exercises to lengthen and strengthen tense muscles and improve posture and body awareness.
- Manual therapy: Manual methods to treat limitations in the joints, relax the muscles, and increase the range of motion.
- Advice on ergonomics and lifestyle: Suggestions for setting up a workstation correctly, daily routines, and activity adjustments to reduce postural stress and stop future problems.
- Postural re-education: Instructing patients on how to keep their bodies in the best possible posture when standing, sitting, and moving around.
The Top 3 Postural Distortion Issues Associated With Sitting And Solutions(how to fix uneven neck muscles)
The negative impact of prolonged sitting on our health is well-documented, but most people have to sit at least for a portion of their day. Postural dysfunction associated with long-term sitting can be addressed through corrective exercise strategies.
- Lumbo-Pelvic-Hip Postural Distortion Pattern
One common postural problem is the Lumbo-Pelvic-Hip Postural Distortion Pattern, which is associated with an anterior pelvic tilt and excessive lumbar extension. Which leads to low back pain. This distortion pattern occurs when the hip flexor is complex. (psoas, iliopsoas, and rectus femoris) remains in a shortened position, causing muscles to adapt and become tight over time. This can lead to an anterior tilt as one stands up, causing hip extension.
- To remedy this situation, a quick corrective exercise strategy would be to foam roll and statically stretch the hip flexor complex, holding tender spots for 30 seconds.
- When foam rolling, hold the stretch for a minimum of 30 seconds and perform 1 to 2 sets. Next, strengthen the gluteus maximus by performing 1-2 sets of 10-15 repetitions.
- Rounded Shoulders
Another common Postural dysfunction is rounded shoulders, which are often caused by individuals resisting gravity. They do not possess the muscular endurance of the upper back and shoulder muscles to maintain proper postural alignment against gravity when sitting, leading to rounded shoulders. This can lead to shoulder impingement and shoulder pain.
- To improve alignment, foam roll the thoracic spine, statically stretch the pectoralis major and minor and perform a floor cobra.
- It is important to be aware of your shoulder posture while sitting and periodically “readjust” your alignment to a more ideal posture.
- Forward head posture
Forward head posture is another common Postural dysfunction seen in people who sit for long periods. This posture goes hand-in-hand with the rounded shoulder posture and occurs due to poor muscular endurance of the cervical stabilizers to resist gravity. Individuals with this posture can develop tightness in the upper trapezius and levator scapulae muscles and weakness in the deep cervical stabilizers, leading to neck pain and even headaches.
- Exercises for strengthening and stretching can help with this deformity as well as the other two.
- Release the levator scapulae and upper trapezius first, holding the painful areas for 30 seconds.
- Then, execute 1-2 sets of static stretches on the scalene and upper trapezius, holding each stretch for 30 seconds.
- Finally, to develop the deep cervical flexors, execute chin tucks for 1-2 sets of 10-15 repetitions.
Summary
It is hard, if not impossible, to avoid using computers in today’s workplace and daily activities. Long-term computer use while seated can seriously harm a person’s posture. One can lessen the risk of damage from postural issues caused by prolonged sitting by implementing some simple corrective exercise techniques. Another option to address these problems is to make workstations more ergonomic so people stand while working. Adjustable workstations, which enable users to raise their computer screens and keyboards to improve postural alignment. They become commonplace in business settings. Changing the workstation in addition to using fundamental corrective workout techniques could be the most effective way to develop a better structural background to resist gravity, enhance posture, and decrease the danger of injury.
Contact Us For Help
Swift Rehab offers Kanata and Stittsville exceptional physiotherapy, athletic therapy, and registered massage therapy with private treatment rooms, one-on-one care, a maximum of two patients per hour and treatment focused on the evidence-based practices of manual and exercise therapy. Do not suffer any longer. If you have pain or injury, our Kanata and Stittsville physiotherapy, athletic therapy, and registered massage therapy team are here to help you get back to living a pain-free life and activities. You are also welcome to book online. We also offer direct billing on physiotherapy and massage therapy services whenever your plan allows.