The relationship between poor posture and spinal injuries is indisputable. Your nagging mother was right to tell you to sit up straight and to stop slouching. Maintaining good posture can help you in your recovery from spinal injuries and can also prevent spinal injuries occurring in the first place. Poor posture when sleeping, sitting at your desk, walking and carrying things can all increase your chances of spinal injury.
Injuries from Poor Posture
When your posture is poor, extra stress is placed on the back's muscles, ligaments, discs and joints. While back pain is often the result of muscular strain, it can also be the result of damage to spinal discs. When the spine is not in its natural alignment, the discs between the spine's vertebrae are placed under uneven pressure.
Those at Risk
While few people are conscious enough of their posture, there are those who are more at risk of injury than others. People who work at desks all day or otherwise spend a long time sitting are more likely to suffer from back pain. Manual laborers are also at high risk. Carrying heavy objects with an incorrect posture can put stress on the discs and lead to problems. Likewise, those who lift weights in the gym are at risk if they fail to maintain proper spine alignment.
Natural Spinal Curvature
Good posture, in essence, means keeping the spine in its natural shape. The spine has three natural curves. First, there is an inward curve at the neck, known as the cervical curve. The thoracic curve is an outward curve that spreads the middle and upper part of the back. Finally, the lumbar curve is the lower back's inward curve.
Static Posture
According to the Mayo Clinic, there are several key checkpoints for maintaining proper upright posture. Your chest should be high, with your shoulders back and relaxed. Your abdomen should be pulled up and in with your buttocks also pulled in. If you sit for long periods, the Women's Tennis Association recommends that you use a lumbar pillow if possible to maintain lumbar spine angle. It also advises you to keep your knees above the level of your hips, using a foot rest if necessary. The WTA suggests that when you sleep, you try to sleep on your side with your hips and knees bent, choosing a pillow that allows your neck to remain at its natural angle.
Dynamic Posture
When you lift and carry objects, and when you work out with weights, maintaining correct posture means bending from your hips and knees while keeping your core strong. Drawing in your abdominal muscles stabilizes your back muscles and your spine. If done correctly, weight lifting and manual work can help strengthen your back and prevent injury, while poor posture can quickly lead to major back problems.
