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Written by: Akhilesh Dev | Posted: April 2, 2019 at 1:26 pm | Total Comments: 186

Posture is the way in which our skeleton and muscles hold our bodies up right while standing or sitting. It affects breathing, muscle growth, mobility and all of these things together determine our quality of everyday life.

Effects of Poor Posture:

– Overuse injuries
– Poor joint alignment
– Increased shear forces on the spine
– Compression of discs and joints
– Less space for nerves to course through body due to compression
– Reduced blood flow – resulting in fatigue


Injuries that are Linked to Poor Posture:
– Sciatica / Piriformis syndrome
Sciatica refers to pain which radiates down the back of the buttocks and upper thigh area. A common cause of sciatica can originate from the lumbar spine, where there may be a slipped disc compressing the sciatic nerve. This compression can also occur in the area where the sciatic nerve passes under the piriformis muscles in the buttocks.

– Lower back pain
Lower back pain is one of the most difficult areas of pain to deal with as it’s often hard to pin-point the cause. Other postural factors that can cause lower back pain include a difference in leg length, overpronation and pelvic tilts which can result in an arched lower back.

– Shoulder / Neck pain
When you sit at a desk all day on a computer at work, there’s no surprise when you start to develop aching and stiffness in the shoulders and neck. That’s because when we sit in a seated position staring at a screen for hours upon hours, it’s very easy to find yourself in a slumped position, shoulders rounding, with neck forward, without even realising it.

Tips for Good Posture:

Good Standing Posture

– If you look at your entire body from a profile view, the alignment of the ankle, hip, shoulder and just behind the ear should all be in a vertical line.
– Engage the lowers abs, drawing the belly button towards the spine if your back is arched.
– Engage gluteals/buttocks is the pelvis is rotated too far forward.
– Lift the arches of the feet so kneecap is in line with second toe.
– If they are leaning forward, pull your shoulders backwards by drawing the shoulder blades back towards each other.

Good Sitting Posture

– Sit back full in to the chair, they’re designed to be used this way!
– Tilt seat forward slightly to rotate top of pelvis so spine is in a neutral position.
– Adjust height of chair so hip is slightly above the knee.
– Ensure feet are kept shoulder width apart, sitting flat on the floor.
– Move chair closer in to desk to avoid having to stretch upper body forwards.
– Sit upright with head directly above the shoulders.
– Posting a red dot above the computer screen acts as a reminder that whenever the dot catches your eye you should sit up straight.
– Set your watch or programme your computer to produce an alarm / hourly reminder to sit up straight.

Benefits of Good Posture:

– Prevents muscular & back pain
– Increases lung capacity
– Increased core stability
– Decreased joint wear & tear
– Muscle balance
– Promotes best appearance
– Boosts confidence


Related: https://www.physioroom.com/info/poor-posture-susceptible-injuries/