You should always aim for great posture, no matter what your height may be.
First, it’s helpful to know what counts as bad posture. A common position is slouching with the upper part of the back curved and the shoulders hunched forward. There is also the opposite position, where the lower part of the back is curved too much inward. A good neutral posture means the spine forms a slight “S” shape, the body’s weight is distributed evenly to both feet and the chin is parallel to the ground.
Sciatica is one of the more severe results of poor posture, a condition that happens when the sciatic nerve that runs along the lower back is compressed. Symptoms of sciatica can be as mild as numbness and tingling, or they can create a shooting pain that makes it a struggle to stand. There are many ways you can develop bad posture, but awareness and physical activity can make all the difference.
Adults have the same amount of vertebrae in their spine, but some people tend to have larger-sized ones. For some, mostly tall men, the larger size is not proportional to the width of their hips. This can lead to postural dysfunction and muscle imbalances. Postural dysfunction is a fancy term for what happens when the spine and joints are out of their normal alignment. The muscles around the spine can adjust, but this often causes muscle imbalance where one group of muscles is worked more than another group. Joints pulled out of position can put stress on the nerves, and back pain is the end result.
Postural dysfunction and muscle imbalances are most prominent in those who slouch at their computer all day. They can also show up in individuals who sit in too small spaces, such as cars, for an extended period of time. In both cases, you are advised to be aware of your space and try to adjust if possible. One way to adjust is by changing up the standard desk chair to one that is more posture-friendly. You should also explore getting a desk that switches from either a standing or sitting position. If all of these are out of the question, a short walk around the office helps get the back muscles moving.
If you travel for extended periods of time, make sure you give yourself plenty of space in the car. Bring the steering wheel down and the driver’s seat up to the acceleration pedal so neither the feet or the hands have to reach. The mirrors should also be adjusted from an upright position, not when the driver is already slouching. Use cruise control when possible, as keeping the foot on the accelerator can stress the back.
Airplane passengers skip the soda and go for water instead. Dehydration leads to muscle tension, which makes back pain worse. Walk and stretch the legs at least once for every hour sitting on a plane or train. There are various pillows available that help with supporting the lower back and the neck.
Other than fighting things that lead to bad posture, practice stretches and exercises that improve posture. One stretch involves pulling the shoulders back and opening up the chest muscles. To do the stretch, stand with feet hip length apart. Lock the fingers behind the back and slowly lift the arms as high as possible without lifting the shoulders. Take the stretch further by moving the feet further apart and bending at the hips. This move lets gravity do all the work by letting the arms flow downward.
Another stretch to try is the child’s pose, a common yoga move. This starts from a kneeling position with the hips resting on the heels of the feet. Bend forward with the body folding in between the knees. The forehead should be on the floor, or as close as possible. Hold this pose for a few deep breaths before returning to the kneeling position.
At the gym, try doing a lat hang to release all the tension built up from work. All this move needs is a pullup bar. To start, place a box or bench under the bar and stand on top. Grasp the bar, and let gravity pull the body down so the stretch is felt in the chest and armpits. Hold for a few seconds and take deep breaths. It should feel like the ribs are moving toward the floor with each exhale.
Another exercise is the belly lift walk. The move begins on all fours with the back rounded. Next, hold the ab muscles in and “walk” the feet toward the hands with the knees bent. Hold the position for a few seconds while keeping the abs contracted.
A combination of the exercises, stretches and changes in the workplace can all help the pain that comes with a habit of poor posture.
