A Simple Posture Fix

Most people recognise poor posture when they see it. The stereotypical sway back and protruding abdomen, rounded mid back and shoulders, and forward shift in head producing a poking chin. This is the forward slump posture that is so common in our sedentary computer screen society. For every 2.5cm forward head shift, their is a doubling of strain on the neck muscles, placing a significant strain on the spine!

In some cases postural distortions are more side to side, and may be associated with a short leg, pelvic and shoulder tilts and a scoliosis of the spine.

Common causes of poor posture

Postural distortion doesn’t suddenly happen, but rather creeps in over many years. While some people have a genetic predisposition to postural distortion, others may be the result of injury, or conditions such as osteoporosis, osteoarthritis and some neurological conditions like Parkinson’s Disease. Even depression can effect posture. By far the most common cause is poor muscle tone due to lifestyle habits like excessive screen time and a lack of proper exercise.

Screen Posture

Maintaining good computer posture is essential for preventing discomfort and long-term health problems. With the increase in remote work and prolonged computer use, people often neglect proper ergonomics, leading to musculoskeletal issues such as neck, shoulder, and back pain.

The most crucial elements of good computer posture include sitting with your feet flat on the floor or on a footrest, ensuring that your knees are at a 90-degree angle. The back should be supported by the chair, ideally with a slight curve to support the natural lumbar spine curve. The use of a Back Vitalizer can help in some cases.

The monitor should be at eye level, so the user doesn’t have to strain their neck to view the screen. The keyboard and mouse should be positioned at a height where the arms remain at a 90-degree angle, with the wrists straight to prevent strain.

Tech Neck

Poor posture, such as slouching or craning the neck forward, can lead to issues like “tech neck” (cervical strain), back pain, and repetitive stress injuries like carpal tunnel syndrome. Prolonged poor posture affects not only musculoskeletal health but can also contribute to poor circulation and eye strain.

A Simple Exercise to Improve Your Posture

Sitting has been referred by many health experts as the ‘New Smoking’. Prolonged sitting has been linked to chronic pain syndromes, cardiovascular disease, type II diabetes, and even bowel cancer. Movement is life, so what ever you do, try to find reasons to get out of your chair and move about. Standing desks are also very helpful here.

If you do find yourself ‘stuck to your desk’, try to do this exercise every 30min each day. It only takes 40sec!

For 10sec stand in the four positions shown below, to make the letters I, T, Y and W. For each position stand tall with your tummy flattened, pelvis slightly tilted back and chin slightly drawn in. At the same time, draw your shoulders back. Your should feel contraction of the muscles between your shoulder blades.

You can remember this exercise with the pneumonic: I Think You’re Wonderful!

I position

T position

Y position

W position