MOST of us are well aware that, on a day-to-day basis, we're doing a lot of things that aren't very good for our posture – and this can lead to things like back pain, tense, aching shoulders and sore necks.
In a recent survey by FlexiHerb Muscle and Joint Pain Relief almost a third (30 per cent) of respondents said pain stops them doing things like everyday chores and exercise, with backs (34 per cent) and knees (33 per cent) cited as main problem areas.
"Good posture is important on many levels," adds osteopath and biomechanics expert Claire McKenna. "Not only is it important to reduce the effects of load on the muscular skeletal system, it also influences the respiratory system, the cardiovascular system and the neurological system – essentially, all areas of the body.
Poor posture can lead to digestive issues and problems in the pelvis and the gut, as well as respiratory issues following on from changes to the diaphragm, and headaches and upper back and neck pain due to muscle tightness."
Here are six common posture pitfalls to be aware of:
1. Using a smartphone to send emails
"We typically forward-bend our neck when using a smartphone, rather than holding it up in front of us. This repeated forward bending over many months can cause postural problems. And using emails on smartphones generally takes up more time [than texting], so you are more likely to cause postural problems," says physiotherapist Tim Allardyce.
2. Loading the dishwasher
"We seem to spend most of our day bending. And while the thought of doing the washing up is enough to encourage you to let the dishes pile up, using a dishwasher can also encourage us to repeatedly forward-bend," say Tim. "Instead, try to squat every time you load and unload the dishwasher. It's great for toning the legs and butt, and will save extra pressure through your back."
3. Stress
"Don't forget how stress can affect your posture. In stressful situations, the added level of stress means the way you hold yourself is very different," says Claire. "Stress increases your acceptance to pain – initially, in the short-term, the effect of adrenaline on the nervous system means you probably don't feel pain developing. But the long-term effects of the stress hormone can lead to chronic pain and central sensitisation; essentially when the body starts to feel pain that actually isn't there. The tissues have changed to the point where they feel pain even if it isn't being stimulated."
4. Picking up toddlers and babies
"Your child can be a challenge to carry around, especially as they grow, so protect your back by bending at the knees when picking them up, making it more of a squat motion, and strengthen your core," says osteopath, acupuncturist and masseur, Garry Trainer.
5. Wearing flat ballet pumps and sandals
"People tend to wear flat pumps in the summer, which aren't great for your arches. That collapse [in the arch] then goes on to affect the ankles, knees and hips and pelvis, which can have an impact on your posture," says Claire. "If you do like wearing flat pumps, stick to short distances only."
6. Gardening
"If you could see the number of people that come in for physiotherapy and osteopathy following a long session of gardening, you may think twice about it. Gardening does tend to get people in bad postural positions for long periods," says Tim. "While we encourage exercise and getting outdoors, try not to put your body under too much strain. Kneel or sit on your heels if you can to get lower, and change positions regularly to avoid putting stress on your posture and spine."
