The Insidious Effects of Poor Posture

Whether you work in an office setting in front of a computer, or unload incoming shipments at a warehouse, you are sure to have heard about the importance of maintaining proper posture in your work environment. That’s because the potentially detrimental effects of poor posture cannot be overstated. In our modern work culture, we often see how rounding of the shoulders, a forward lean of the head, as well as the prevalence of poor lifting form, makes for an undesirable and potentially harmful amount of strain on the spine and surrounding muscles. When paired with long 8-hour work days (or longer), it’s no wonder that many people have developed a habit of poor posture. If left unaddressed, the physical demands that poor posture places on the body can eventually develop into a set of symptoms (often painful) that have the potential to become serious.

The Body’s Response to Poor Posture

Some issues that can arise when we sustain a posture that’s out of alignment include:

• Muscle Imbalances
• Changes in Proprioception of the Body

Muscle Imbalances:

The main issue that many people don’t consider when it comes to poor posture is how it affects the muscles in our body. Oftentimes people in sedentary jobs, or jobs that require repetitive movement keep their posture in one static position. If that position is not in the natural alignment of the spine, this can cause a plethora of muscles to become either overworked or underworked. For example, when the shoulder blades are positioned forward (like when slouching) instead of rounded back (towards the spine), the muscles between the shoulder blades can become lengthened and weak. On the other hand, the chest muscles (most notably the pectoralis minor) will shorten and become tight. That’s because the back muscles remain underworked causing the chest muscles to compensate for more than they should. When you have muscle imbalances that are not addressed and are allowed to be reinforced by poor posture, you may become predisposed to functional problems such as overused muscles. Though we still have the potential of overusing a muscle even with good posture, the likelihood of that occurring, as well as the severity of the symptoms increases when the muscles are not working properly in line with the motion of the spine.

Proprioception:

Proprioception refers to the body’s ability to understand where it is in space at any given moment. Unlike the body awareness you may hear mentioned in meditative practices, proprioception is our body’s subconscious ability to assess where it is in space and how it needs to function for a certain task. Simple examples of this can be how much force and speed is needed to walk up stairs, or how much force is needed to push a door without breaking it or injuring yourself. This process relies on the brain’s ability to take in sensory information from everyday actions and experiences to create a sort of map, referred to as a “cortical map.” To simplify, this map is used as a guide for the body on how to move and interact with the outside world. This plays an important role in maintaining proper posture, because the more experience we have with a certain action, the more detailed our “map” of that action becomes. Conversely, if we don’t do an action as often, our brain writes it out of the map. Think of it as habit training. The longer we train our bodies to rest in improper postures, the more likely our brain will assume this is the new “normal’’. This makes it difficult to get out of poor posture even if you recognize the problem.

Associated Conditions

Poor posture may play a role in the following conditions, but it’s important to note that these issues could be due to other causes and should be checked by a medical professional.

A few conditions influenced by poor posture include:

• Nerve Entrapment
• Breathing, Incontinence, and Acid Reflux
• Joint Impingement

Nerve Entrapment:

Nerve Entrapment — also known as Entrapment Neuropathy — occurs when a nerve is trapped or compressed between structures of the body. In most cases, it is between a bone and a ligament. It is possible to pinch a nerve when your body position puts pressure on a given area. Given how poor posture can increase your chance of injury due to improper support, the likelihood of an injured joint or ligament pressing against a nerve is also possible.

Breathing Problems, Incontinence, Acid Reflux:

It has been noted that certain postures can put an excess amount of pressure on the abdomen. This excess stress can cause issues with the function of certain parts of the body, such as the bladder. This can cause urine to leak out when further stress is added, such as with a cough or a laugh. In the same vein, this abdomen pressure can impact the direction that stomach acid travels, leading to some instances of acid reflux. The pressure can also push onto the diaphragm and other breathing muscles, causing them to become weak and restricted. This can impact the body’s ability to take full breaths.

Joint Impingement Syndrome:

When two joints and their tissues rub against each other, it can cause a very painful issue called Impingement Syndrome. The specific name depends on its location, such as Shoulder Impingement Syndrome, etc. While there are other possible causes for this issue, overuse of the surrounding muscles and joints is the most common in younger adults. Since poor posture can contribute to muscle overuse as stated above, there may be a connection in long-term poor posture indirectly causing or worsening impingement problems.

No “One-Size Fits All” For Posture

Exhibiting a posture that isn’t fully aligned is not necessarily a problem. In fact, for many movements it’s impossible to keep the body perfectly upright, as the human body is made for movement. That being said, it is important to always be mindful of maintaining proper posture, because settling into a seemingly comfortable position without paying mind to how supportive that position is can create both short-term and long-term pain. A more realistic approach would be that in whatever position you are planning to be in, be it sitting, squatting, etc, you should try to ensure your body has the proper support and posture for that activity. Being mindful of proper technique as well as taking breaks can go a long way in minimizing the risks of poor posture.

This article is meant to be used for informative purposes only, not a diagnosis. If you are experiencing any abnormal pains, whether acute or chronic, please consult a licensed medical professional.