Posture usually refers to your ability to maintain a neutral spine position, which is the alignment and natural curvature of the spine, when you are still or in motion. It also refers the lack of unevenness on one side of the body, such as excessive rotation of the spine or pelvis or the lateral tilt of the pelvis, spine and shoulder girdle. Therefore, proper posture allows your body to move without pain or limitations, while poor posture can lead to higher risk of injury and pain, says the National Academy of Sports Medicine.
Movement Compensation
Poor posture can weaken or overstimulate certain muscle groups, which as a result could lead to movement compensation, says fitness professional Anthony Carey, author of "Pain-Free Program." This can lead to joint and muscle pain on one side of the body, which is caused by a gradual buildup of stress over many months or years. For example, the anterior pelvis tilt, which is the excessive forward tilt of the pelvis, causes your tailbone to lift up and hyper-extend your lower back. The hip flexors become tight as they tug at the lumbar spine, thus reducing the strength and stability of your deep abdominal muscles and your buttocks. When these muscles become weak, then your body will use nearby muscle groups, such as your lower back, quadriceps and hamstrings, to perform work. Excessive use of these muscle groups when you are exercising can lead to strains, back pain and other joint and muscle disorders.
Movement Control
This refers to your ability to control the force of a movement pattern by using proper movement sequencing in exercise. Normal posture engages the deep stabilizers in your body first, which are the muscles and tissues closest to your joints, before firing the outer muscles that move the joints, says physical therapist Gray Cook, author of "Movement." For example, the squat press is an exercise that uses your lower body to generate force to lift a heavy weight over your head. Your stabilizers in your pelvis, abs and spine reflexively activate first before your outer muscles -- or prime movers -- perform the squat and press the weight over your head as you stand up. This applies to all movement patterns, such as running, yoga exercises, calisthenics, and jump-roping.
Pain
Poor posture causes your body to displace stress unevenly throughout your body. Depending on the type of postural deviation, it can cause pain on a side of the body, such as one knee or shoulder or on any point along the spine; migraines, and inflammation in the nerves, says Carey. Oftentimes, the pain can manifest in a part of the body that is distant from the source of pain. For example, the excessive backward tilt of the pelvis reduces the natural curve in your lower spine, which causes your shoulders and head to protrude forward to maintain your center of gravity. This forward head and hunched shoulders posture can cause migraines, jaw pain, pain in the neck and shoulders.
Expert Insight
Cook and Carey both recommend that you consult a qualified exercise professional, such as a corrective exercise specialist or physical therapist, if you experience discomfort or pain due to poor posture. By screening your movement patterns, observing your posture and checking your health history and lifestyle, the exercise professional is able to formulate a customized exercise plan for you to alleviate the source of pain and poor posture. If you already exhibit good posture, you can use the corrective strategies to maintain your posture and minimize your risk of injury.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Pain-Free Program"; Anthony Carey; 2005
- "Movement"; Gray Cook; 2010
