Don’t be a slouch! The Connection Between Bad Posture and Pain

We have all had that moment when we walk past a window or mirror and catch a glimpse of our slouching posture and immediately correct ourselves in order to look taller, slimmer, or fitter.

But poor posture contributes to more than just how we look. It can contribute to:

• Back and neck pain
• Headaches
• Migraines
• TMJ dysfunction
• Changes in breathing patterns
• Poor balance
• Difficulty walking

We have many different muscles that help us to maintain a more upright posture. These muscles are used for long duration contractions to help maintain our alignment. However, the less we use these muscles, the more they atrophy (weaken) and the more difficult it becomes to do their job. If we slouch, we are requiring our muscles to work much harder than they need to. If we maintain correct alignment we are able to use the passive structures in our spine to support our weight. This is more efficient and enables our muscles to do the job they need to do all day long.

What should I do if I have poor posture?

Work to break bad habits!

• Focus on correcting alignment throughout your day – in sitting, standing and walking.
• Take frequent breaks throughout the day to move around and re-adjust your seat
• Have a professional assess your workstation.
• Work on exercises that strengthen your core and mid-back muscles.
• Be more conscious of your breathing during the day — take deep breaths in a better posture.
• Avoid soft couches and recliners for long durations. These can reinforce bad habits by placing you in poor postures.

The physical therapists at Midtown Physiotherapy are experts in posture and the movement mechanics of your body. We will assess your individual movement patterns and help you to identify specific areas of mobility restriction, muscle weakness, and/or motor control issues. We will then teach you exercises to strengthen your specific muscles and perform any hands-on techniques. We will put you on the path to less pain and great posture!

Midtown Physiotherapy is a Toronto physiotherapy clinic offering client-centred and evidence-based treatment to help you get back to what you love. We offer appointments at our Yonge and St. Clair location, as well as home services for those unable to come to us.

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