Back Clinic Posture Team. Posture is the position in which an individual holds their body upright against gravity while standing, sitting, or lying down. A proper posture visually reflects an individual’s health, ensuring the joints and muscles, as well as other structures of the body, are working properly. Throughout a collection of articles, Dr. Alex Jimenez identifies the most common effects of improper posture as he specifies the recommended actions an individual should take to improve their stance as well as enhance their overall health and wellness. Sitting or standing incorrectly can happen unconsciously, but recognizing the issue and correcting it can ultimately help many individuals develop healthier lifestyles. For more information, please feel free to contact us at (915) 850-0900 or text to call Dr. Jimenez personally at (915) 850-0900.
Does your child slouch? Maybe it�s due to a too-big backpack, or from a too-low computer. In some cases, slouching is a tall kid�s adaptation to life with shorter friends.
Nearly every mother has said �Stand up straight!� And while good posture will help the child �look better� and appear more confident, there are plenty of physical reasons why it�s a good habit to encourage.
Why bad posture is bad
Sitting and standing in a slouched position puts undue pressure on points in the body that can lead to health problems over time. Improper posture can place strain on muscles, ligaments, joints and bones in the child�s back. When this happens while the child is growing, the result can be abnormal positioning and growth of the spine. There can be higher risk of arthritis in adult years.
Why good posture is good
Good posture helps back muscles relax, which aligns joints and bones in the spine. With this, there is less risk of arthritis and bone degeneration in later years. Good posture also reduces backaches, fatigue and other pains. Good posture is a good habit that has rewards throughout life.
What exactly is good posture?
Straight is the keyword. In a chair, the child�s back should be straight with shoulders back. The spine should be a natural S position, with buttocks back in the chair.
Standing, the child�s back should be straight with shoulders back. Chin should be up. The rest of the body falls into a straight alignment. Hips and feet should evenly support the child�s weight.
How you can improve your child�s posture?
Harping on bad posture won�t work well with kids (or anyone). The best ploy is to be a good role model. First, show them how to sit and stand properly. Make sure you follow your own advice. Give gentle reminders when you see bad posture at home. But also give praise for good posture.
For many people (including kids) the slouching develops as the day wears on. This is especially true at the computer desk. A child-sized chair can make it easier for a child to sit properly. Encourage your child to take frequent breaks. Stretching helps to relieve tired muscles.
Physical activity will strengthen back muscles and improve posture over time. Kids will be able to hold good posture longer as their back muscles develop strength.
Good posture is harder for some kids
Kids with certain health problems have a tougher time with posture. Weight gain and weak back muscles make it harder to sit or stand straight.
In some cases, kids may benefit from physical therapy programs designed to strengthen their backs and shoulders. In rare cases, the child may have a spine condition that requires a back brace or surgery.
If your child has back pain and has difficulty standing straight and upright, schedule an appointment with a pediatrician. To connect with one of our pediatricians visit us online at StVincentSWIN.org/4DOC or call today 812-485-4DOC.
Dr. Alex Jimenez takes a look at new concepts on posture and sitting. �Fact: Sitting is the new smoking. �It is highly destructive to the body on many levels. �Here are some good choices that may assist in reducing postural issues as a result of prolonged sitting.
15 Best Active Sitting Chairs For Better Posture, Productivity And | Source: hobbr.com
Best Office Chair For Posture Home Design Ideas | Source: drgulas.com
Thousands of Americans work in jobs that afford them the privilege of sitting for the majority of the day. But being on your rear all day comes with some health concerns.
Unsurprisingly, the best way to counteract these issues is to get up and move � as frequently and for as long as you can. When you do have to be in your seat, however, good posture is key to preventing the sore muscles, strained eyes, and poor circulation that frequently accompany a desk job.
According to the Cleveland Clinic, which is considered one of the world’s top hospitals, there’s an easy way to find a healthy sitting position. It involves four basic steps that, assuming you’re reading this on a tablet, phone, or computer screen, you can try right now:
Finding a Healthy Sitting Posture
First, sit at the end of your chair (that’s right, don’t rely on your backrest). Let your body go into a slouching position. Now, try to sit up straight, accentuating the curve of your back as much as possible. Hold this position for a few seconds. Next, release the position a little bit � Cleveland specifies that you shouldn’t move more than about 10 degrees. This should be your sitting position!
Now that you’ve got it, make sure the rest of your body is in the proper alignment to ensure you’re not cutting off your circulation or straining any other joints. Make sure your body weight is evenly distributed across your seat. Then, check your knee position. They should be bent at roughly a right angle, uncrossed, with your feet flat on the floor.
If you’re in an office, you can adjust your chair height and desk so that you sit fairly close to your screen. Your elbows and arms should rest either on your desk or your chair’s armrests, and your shoulders should be relaxed. If you’re on a rolling chair, you should avoid twisting at the waist and pivot your whole body instead, the Clinic adds.
Doing this every day will help protect your joints, ligaments, bones, and muscles, and can also help you feel more energized throughout the day, since your muscles are being used more efficiently.
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Additional Topics: Preventing Spinal Degeneration
As we age, it’s natural for the spine, as well as the other complex structures of the spine, to begin degenerating. Without the proper care, however, the overall health and wellness of the spine can develop complications, such as degenerative disc disease, among others, which could potentially lead to back pain and other painful symptoms. Chiropractic care is a common alternative treatment option utilized to maintain and improve spine health.
Doctor of Chiropractic, Dr. Alexander Jimenez shares some insights about a pain free workday.
#1. Use�Healthy Posture & Movement Patterns
Considering all the emphasis on how little or much we should sit or stand at work, there is almost no discussion of technique in standing and sitting. Inferior technique slumpsitting, archsitting, parking weight is used by many people so on, and poorly on joints.
As long as this is actually true, any place is going to stack up badly in the research�we are starting to see it for standing and �ve seen this for sitting. Sitting has been much maligned as �the new smoking�; and now standing as a replacement is being demonstrated to cause increased hospitalization due to varicose veins, atherosclerosis that is increased, etc. A good starting point is stretchsitting, to start the journey back to a pain free workday. Stretchsitting is simple, safe, comfy, and therapeutic.
Work with flannel, a towel, or a Stretchsit pillow so it contacts you at mid-back, below the shoulder blades.
Scoot your bottom all the way back in the seat.
Lean forwards from the hips, like a mini crunch is being done by you, and tip your ribcage forward.
Push downwards on the armrests/side bars/seat pan of your chair to get a soft stretch in your lower back.
Keeping the stretch, lean back out of your hips and adhere your mid back on to the Stretchsit pillow/towel.
Relax completely, letting the Stretchsit pillow and come from the mini crunch /towel keep you in traction that is light.
Roll each shoulder back and rest your hands close into your own body.
Angle your chin down slightly, letting the back of your neck be long.
(a) Lean forward from the hips, and tilt your ribcage forward, like you are doing a mini-�crunch. (b) Push downwards on the armrests/side bars/seat pan of your chair to get a gentle stretch in your lower back. (c) Keeping the stretch, lean back from your hips and stick your mid-�back on to the Stretch-sit cushion/towel.
(a) Come out of the mini�crunch and relax completely, letting the Stretchsit cushion/towel keep you in mild traction. (b) Roll each shoulder back and rest your hands close into your body.
Angle your chin down slightly, letting the back of your neck be long.
#2. Vary�Your Baseline Posture
No matter how good your bearing, your body still needs a variety of places. Sitting and standing are the most practical positions for most occupations (example computer occupations)�I recommend switching between them every 20- 30 minutes. If other positions and motions are practical for doing your job (eg, walking when speaking on the phone), that�s an excellent bonus�the more baseline stances and movements, the better. (one sitting against backrest, one stack sitting, standing in a desk, and walking with telephone)
Sitting against the backrest.
Stack sitting
Standing at a desk.
Walking while talking on a cell phone.
#3. Supplement With Rest, Exercise, Movement During & Outside The Workday
Use your breaks in the workday along with your time away from work to supplement your special service line spots. Do you need rest? Exertion? Stretching? Strengthening your abdominal muscles?… There are countless tissues and muscles within your body that have needs just like you are served by a diet that is diverse well, a movement regimen that is varied will also.
#4. Use Well – Designed Tools & Furniture
Experiment and learn with what constitutes furniture that is healthy this is an investment in the way you’ll be spending about half your waking life.
Posture is position of the body while standing, sitting or lying down. Good posture, also referred to as neutral spine, has many health benefits, including the avoidance of injury back pain. Chiropractic can help improve and maintain posture.
Why is Posture Important
Appearance benefits with good posture are obvious, but there are many less-obvious health benefits you should know. Good posture can:
Maintain correct alignment of bones and joints
Reduce stress on ligaments, minimizing risk of injury
Prevent muscle strain, overuse and pain
Conserve energy as muscles are used more efficiently
Decrease abnormal joint wear
Research has shown that poor postures may increase feelings of depression, affect your digestive tract and influence confidence and stress levels.
Signs You have Poor Posture
There are many indicators of poor posture, but some of the more common are hunched shoulders, rounded shoulders, rounded upper back, forward head carriage and arched lower back. Another indicator is back pain. Unsure if you have good posture? Talk to your chiropractor or schedule an appointment for a spinal examination.
Factors That Contribute To Poor Posture
There are several common factors linked to poor posture:
Stress
Obesity
Pregnancy
Weak postural muscles
Abnormally tight muscles
High-heeled shoes
How To Maintain Or Correct Posture
The first step is awareness! Bring your attention to your posture as you sit, stand or lie down. If you�re sitting, keep both feet on the floor or a footrest, don�t cross your legs and use low-back support. While standing, keep your knees slightly bent, relax your arms and pull your shoulders back. When lying down it�s critical to choose the right mattress and pillow, and avoid sleeping on your stomach.
Importance Of Chiropractic Care &�Therapies
Your chiropractor can help you to maintain and correct your posture through chiropractic adjustments, exercises and recommendations on proper positions during different activities.
There’s so much to love about a strong midsection � most importantly, it’s essential for a healthy body.
Fact: strengthening the core helps improve posture, prevent everyday injury, and combat chronic back pain, which is all too common if you sit at a desk all day.
Keep in mind that this isn’t a beginner workout. “If you feel your back or hip flexors too much while doing these exercises, it’s an indication that your abs aren’t strong enough to perform them,” he said. In that scenario, you can always reduce the amount of reps, modify the moves, or opt for a more beginner-friendly workout.
The workout: Run through the five-move circuit for a total of three times. Do your best to minimise breaks between each move.
Double Leg Lifts
What�s Your Reaction?Thanks for your reactionDon�t forget to share this with your friends!
Image Source: POPSUGAR Studios
Lay flat on the ground with your legs extended straight up toward the ceiling. Place your hands underneath the back of your head. For added stability, Austin recommends laying your arms out to your side, allowing the palms to grip the floor much like you would in a push-up position.
Pressing your lower back into the ground, slowly lower both legs down toward the floor, then slowly raise them back up. If this is too difficult, lower them as much as you can, or lower one leg at a time.
Complete 10 to 15 reps.
1 / 5
Hip Dips
What�s Your Reaction?Thanks for your reactionDon�t forget to share this with your friends!
Image Source: POPSUGAR Studios
Begin in a side elbow plank on your right side with straight legs and your feet stacked.
Inhale and lower your pelvis to the floor, so your right hip hovers just off the floor. Exhale and press up through your right waist to lift your pelvis and return to side plank. Pull your right shoulder blade down your back to stabilize your shoulder.
Repeat for a total of 10 to 15 reps to complete a set, then switch sides.
2 / 5
V Crunch
What�s Your Reaction?Thanks for your reactionDon�t forget to share this with your friends!
Image Source: POPSUGAR Studios
Lying on your back, lift your legs and arms up so they are extended toward the ceiling. Lift your upper back off the floor, reaching your hands toward your feet.
Lower your legs toward the floor while reaching your arms overhead, keeping your shoulders off the mat and your lower back pressed into the ground.
Repeat the crunch motion to complete one rep.
Complete 15 reps.
3 / 5
Alternating Two-Point Plank
What�s Your Reaction?Thanks for your reactionDon�t forget to share this with your friends!
Image Source: POPSUGAR Studios
Start in a plank position with your hands directly under your shoulders and your feet in line with your hips. Lift your left leg off the ground so your heel is even with your pelvis.
Keeping your torso steady, reach your right arm forward. Really brace through your abs by pulling your navel to your spine. Hold this position for about three seconds.
Return to plank, then switch sides, lifting your right leg off the ground and reaching your left arm forward. Hold for three seconds and return to plank. This is one rep.
Complete 8 to 10 reps.
4 / 5
Bicycle Crunches
What�s Your Reaction?Thanks for your reactionDon�t forget to share this with your friends!
Image Source: POPSUGAR Studios
Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs).
Put your hands behind your head.
Bring your knees in toward your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.
Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
Switch sides and do the same motion on the other side to complete one rep (and to create the “peddling” motion).
Poor posture is an incredibly common problem in today�s world. With the increase in technology and decrease in physical exercise, many people find their posture slipping more than ever before. While we know that good posture certainly looks better, is it really cause for concern? Take a look at these ways in which poor posture may negatively impact health, followed by some tips for improving it a little more every day.
The Effects of Poor Posture
Pain in the Back, Neck, and Shoulders – Poor posture can cause stiffness or pain in any of these areas. The longer you sit or stand with bad posture, the more pronounced these pains are likely to be.
Slow Digestion – Poor posture is almost always because of slumping or slouching the shoulders and core. This can cause the digestive tract to be pressed, which can make any sort of digestion painful and more troublesome.
Poor Self Perception – Our minds often take cues from the body. If slouching is a constant, our minds get the message that we feel poorly about ourselves, and our self-esteem and perception is likely to take a hit.
Solutions for Bad Posture
Exercise – Both regular exercise as well as posture specific exercises can help strengthen the body and improve overall posture. This might include moves that especially work the core, back, and shoulders.
Find Some Triggers – Bad posture is a tough habit to break. It can help to give yourself constant reminders. Ask a friend to remind you when they see you slouching. Post sticky notes all over the mirror or your desk at work. Set intermittent alarms on your phone. Do whatever it takes to bring good posture to the forefront of your mind.
Get Chiropractic Care – This is actually a great place to start for correcting poor posture. Chiropractors can eliminate painful areas of the spine that may be contributing to poor posture. They may also help to increase flexibility, improve mobility, as well as give you some simple everyday tips for getting your posture and basic spinal health in check.
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Additional Topics: Preventing Spinal Degeneration
As we age, it’s natural for the spine, as well as the other complex structures of the spine, to begin degenerating. Without the proper care, however, the overall health and wellness of the spine can develop complications, such as degenerative disc disease, among others, which could potentially lead to back pain and other painful symptoms. Chiropractic care is a common alternative treatment option utilized to maintain and improve spine health.
IFM's Find A Practitioner tool is the largest referral network in Functional Medicine, created to help patients locate Functional Medicine practitioners anywhere in the world. IFM Certified Practitioners are listed first in the search results, given their extensive education in Functional Medicine
