Common Causes Of Poor Posture

If you have poor posture, you are causing undue strain on your muscles and putting excessive stress on your backbone. If you let bad posture become habitual over the years, your spine may change structurally, which can in turn constrict your blood vessels and nerves, and may also impact your discs as well as nearby muscles and joints. These changes can cause pain or discomfort in your back and neck, headaches and fatigue. Researchers from UCLA examined over 100 studies and discovered that poor posture is associated with a higher incidence of breathing issues, falls and depression. Knowing some of the most common causes of poor posture can help you improve your own posture for better health.

Fatigue

Fatigue is a common cause of poor posture. If the muscles in your back are tired and overworked, they are unable to support your spine as they should. Even if the fatigued muscles are located in other parts of your body, your posture may suffer. In a 2004 study published in "Gait & Posture," Swedish researchers found that exhausted triceps muscles or the temporary addition of weight caused difficulty in posture and balance in study participants.

Ingrained Habits

Chiropractor Dr. Richard Arrandt says that slouching involves the head coming forward more than it should, which also pushes the shoulders forward. "Slouching is natural if you are not ergonomically correct, but there are exercises that you can do to counter the effects of slouching," says Arrandt. He advises exercising with weights and stretching routines that target your neck, shoulders and back muscles. Be cognizant of your posture throughout the day, and ask others to share their observations. Several common habits that cause poor posture include hunching your shoulders up and forward, carrying heavy items on one side of your body, cradling your phone between your chin and shoulder, and poor support when you sleep.

Weak Core Muscles

Toning and strengthening your core muscles, especially the abdominal muscles and the muscles surrounding your spine, can help you recover good posture. Pilates exercises are targeted at building your core strength, which can remain weak even in those who are physically active. According to Lesley Powell, director of a Pilates center in New York City, "Even people who exercise regularly can have poor posture." Exercises that strengthen nearby muscles can help keep your head, neck and back in proper alignment.

Your Job

"Sedentary workers are most at risk for postural problems," according to Byron Russell, assistant professor of physical therapy. "People who have desk jobs should be very aware of their posture." If you have a desk job, you may find that your neck and head are often pushed forward and your shoulders are hunched up. To help keep your sitting posture healthy, ask for ergonomically designed office furniture at work. If you use the telephone a lot, use a headset, to avoid imbalanced use of your neck muscles. Take regular breaks to stand, stretch and walk around if possible.
High heeled shoes, boots, tight clothing and wide belts can shift your center of gravity and cause your posture to suffer.