In today's world, many of us spend a significant amount of time sitting, whether it be at a desk, in front of a computer, or in a car. Unfortunately, sitting for prolonged periods can lead to a very fixed posture, which can result in pain and discomfort in the neck, shoulders, back, and hips. Here we discuss ways to limit and prevent it from occurring.

What is bad posture?

Bad posture often refers to the position of the body when it is not properly aligned. This can occur when we stand, sit, or even lie down. Bad posture can be caused by a variety of factors, including poor habits, lack of exercise, and injury. Common signs of bad posture include slouching, rounded shoulders, a forward head position, and a curved spine. When we maintain bad posture for prolonged periods, it can lead to muscle imbalances, joint pain, and even chronic conditions like arthritis or back pain.

Can I fix bad posture?

Yes, it is possible to fix bad posture with proper awareness, dedication, and effort. The first step to fixing bad posture is to identify the underlying cause of the bad posture, which could be due to factors like poor ergonomics, lack of exercise, or injuries.

Here are some tips to help you fix bad posture:

1. Strengthen weak muscles: Often the endurance muscles of your upper back and core have weaken, which can exacerbate the rounding of the spine and shoulders. Exercises such as face-pulls, planks, side planks, shoulder external rotations, all performed at low resistance but high volume and frequency can help to improve this strength.

2. Improve your upper back mobility : At Opus Physio, we often find that pain related to prolonged sitting has to do with poor mobility through the C-T junction (cervicothoracic), where you neck meets the upper back. This, combine with poor extension and rotational mobility in the upper back can often lead to pain and discomfort with sitting.

3. Practice good ergonomics: Ensuring that your workstation, chair, and computer are set up correctly can help to improve your posture while working.

4. Be mindful of your posture: Pay attention to your posture throughout the day and correct yourself if you find that you are slouching or hunching over.

5. Take frequent breaks: This can’t be said enough. We were not made to sit in one position, looking at screens, for long hours of the day. Only a generation ago, humans spent a great deal of time moving about every day. If you’re working from home, it’s important that you schedule in a 10-min break every 1-2 hours to stand up and move about your house. Completing simple chores can be a great way to add movement variety into your routine which helps prevent “bad posture” related injuries.

It is important to be patient and consistent when working to fix bad posture. It may take several weeks or months to see improvements in your posture or to feel better. Seeking the advice of a physical therapist or healthcare professional may also be helpful in addressing these chronic issues.