Postural Dysfunction – Causes, Symptoms, And Tips

According to the American Chiropractic Association, back pain is one of the most common reasons given for taking time off work, costing over 250 million lost days – and it affects over three quarters of people at some stage in their lives.

The back is a complex structure, comprising many elements, but one of the many causes of backache is having poor posture (which is sometimes referred to as postural dysfunction).

This article looks at:

1. What bad posture is.
2. What causes it.
3. The problems it can cause when it’s not correct.
4. Tips on how to improve your posture and therefore minimize any ensuing health problems.

What Is Bad Posture?

Poor posture is usually defined as a condition where your spine is unnaturally positioned.

When the spine is out of alignment, it creates stress on components such as your vertebrae, muscles, and joints, and over time, this pressure can create many different issues, which I’ll talk about in the next section.

The common stereotype of poor posture is when people slouch, either when they’re walking or sitting, and this often includes rounded shoulders, the head held too far back or too far forward, bent or locked knees, an arched back, and a semi-hunchbacked appearance, but it goes further than that (e.g. it can include bad sleeping habits too).

Causes Of Bad Posture

Here are a few of the more common ones:

• Injuries.
• Lack of knowledge (e.g. about why posture is important and how to correct it).
• Neuromuscular disorders, which are often congenital.
• Non-ergonomic workstations / desks.
• Not being fit.
• Pregnancy.
• Sedentary lifestyle (i.e. sitting too much and not moving around).
• Stiff joints.
• Weak muscles.

Problems Caused By Bad Posture

These are the main health problems that can be caused by having a poor posture (which isn’t to say that there aren’t other possible problems or causes too, of course):

1. Arm pain.
2. Back pain (which is often felt in the lower back).
3. Breathing problems (caused by undue pressure on the lungs and chest cavity).
4. Circulation issues.
5. Cognitive problems (caused by reduced blood flow to the brain)
6. Digestive problems (again, caused by excessive pressure).
7. Fatigue.
8. Foot pain.
9. Headaches (again, caused by decreased blood flow).
10. Increased risk of damage to your spine.
11. Knee pain.
12. Loss of balance (and the consequent greater risk of falling).
13. Lower sexual function.
14. Mental health problems (e.g. anxiety, depression, which may be caused by increased cortisol levels).
15. Neck pain.
16. Osteoporosis.
17. Reduced flexibility.
18. Shoulder pain.
19. Temporomandibular joint (TMJ) pain.
20. Worsening arthritis.

How To Cure Bad Posture

Here are a few tips on how to correct your posture and, hopefully, reduce or eliminate the problems bad posture causes:

1. Balance. When carrying something on one side of your body only (e.g. a briefcase or handbag), you need to be aware that this will shift your centre of gravity, causing strain. Try to remain equally balanced, and if this is not possible, move the item you’re carrying from one side to the other every so often.
2. Build up your muscles. There’s less pressure on your spine when you tighten up the stabilizer muscles in your abdomen and lower back. You can find a variety of safe and effective exercises, including planks and leg extensions, to suit any fitness level.
3. Carrying Loads. Ideally, whatever you carry should not weigh more than 10% of your body weight. And, of course, you need to ensure you pick the item up correctly, using your knees and not your back, and keep the item close to your body.
4. Chair. Your chair should be of a height where your feet can rest comfortably, and flat, on the floor. Also, the armrests should not be too high because this can cause neck strain. You might also want to place a small rolled-up towel behind your mid-back to maintain your spine’s natural curve. And lastly, don’t slouch in your chair, however comfortable you might think it is. You might even want to consider trying a standing desk, for a change.
5. Clothing. If your clothing (including belts) is too tight and restrictive, it can cause your brain to receive inaccurate sensory information about your body, which in turn can result in sub-optimal posture.
6. Eat whole foods. Certain nutrients are especially important for your muscles, joints, and bones. You should therefore eat a balanced diet that includes plenty of calcium from dairy foods like yoghourt and skimmed milk, and dark leafy greens, while also ensuring you are getting enough magnesium, vitamin D, and vitamin K.
7. Increase your flexibility. Stretching and limbering up can correct imbalances that could be pulling you out of alignment.
8. Move around regularly. If you are sitting at a desk / computer for long periods, you need to remind yourself to get up on a regular basis so you can stretch your legs and get your body moving. One common recommendation is to take a five to ten minute break once an hour.
9. Neutral standing position. Your chin should be lifted with your head centred over your shoulders. Your chest should also be lifted with your hips neutral. Your feet should be slightly wider than a hip width apart, with your knees slightly bent and feet stable on the floor with your body weight equal on both feet.
10. Play sports. If you prefer turning your workouts into a game, there are sports that target your core, including gymnastics, rowing, soccer, swimming, or volleyball.
11. Raise your phone. Tilting your head 30 degrees forward puts 40 pounds of pressure on your spine, so when texting or checking messages, lift your phone up or lower your gaze instead of your whole head.
12. Reduce caffeine. You should cut down on substances that may lower bone density. This includes drinking water instead of cola, and substituting a cup of herbal tea instead of an additional coffee drink.
13. Shoes. Not surprisingly, perhaps, the higher the heels on your shoes, the more it throws your body out of balance, pushing it forward, and this can lead to pain and discomfort, as well as reducing the shock-absorbing effects of your spine.
14. Sleep. Your mattress should be firm (but not hard), and your head should be neutral with regard to the rest of your body. It’s also worth placing a pillow under your knees if you sleep on your back, or between your knees if you sleep on your side.
15. Weight. The more you weigh, the more stress there is on your body, particularly your spine and knees. Any weight you can lose will, therefore, lessen that burden.

You may also need to consider outside help to correct your posture.

Options include chiropractic care, physiotherapy, and in extreme cases, even surgery – but obviously you should consult a medical professional first before undertaking any of these.

And lastly, some people report benefits from wearing a posture corrector, which usually looks something like this:

Conclusion

Poor posture is something that the majority of people probably suffer from, if not always then at least some of the time, but they may not know it until they start to experience chronic and/or acute problems.

Developing and maintaining the correct posture, depending on what you are doing, is, then, a habit you can create, and once you understand the many issues that can arise from postural dysfunction, it seems like it would be worth doing.

After all, it’s a relatively easy fix with potentially large benefits – and it’s something that is under your control.

Additional Resources

These are suggestions for those who wish to delve deeper into any of the above:

1. Posture Corrector
2. Posture Exercises
3. Standing Desk