The Indian express

As the number of youth suffering from osteorthritis continues to surge globally, health
experts on Wednesday said that wrong postures for long durations was the biggest contributor
to the disease. According to them, the issue was important because scientifically no amount
of exercise or therapy can undo the problems caused by hours of bad posture a day.

“Maintaining a right posture is a serious health business; so much so that a bad posture can
ultimately result in serious morbidity. Right posture doesn’t simply mean sitting up straight.
Posture refers to the alignment of your spine with all its adjoining structures,” said Yash
Gulati, Senior Consultant, Orthopaedics, Apollo Hospital.
Gulati said improper posture disrupts the alignment of the spine which strains ligaments and
muscles leading to chronic disabling back and neck pain.
“This, in turn disrupts alignment of other major bones and muscles, which can cause short-
term pain or more long-term structural damage,” Said Gulati.
“Younger population is falling prey to bone and joint ailments because of wrong posture. No
amount of exercise or therapy can undo 16 hours of bad posture a day. It is important to be
mindful of bone health throughout your life,” added Gulati.
Indian medical statistics say, India may become the osteoarthritis capital of the world with
over 60 million cases by 2025, with youth being 40 per cent of it.
Vinay Gupta, Head of Orthopaedics at Saroj Super Speciality Hospital, said : “A person with
good posture maintains proper alignment through all sitting, standing and lying positions.
Failing to correct bad posture has significant implications for the skeletal system.”
“Bad posture is the major contributor to osteoarthritis. It disrupts the load bearing balance of
the joints, connective tissue wears down, exposing bone to bone. Osteoarthritis is very painful
and cannot be reversed,” said Gupta.
Experts said that bone health is one of the many health concerns for women and men alike,
and it is not restricted to the older generation.
They also emphasised that there is a need to educate people not only about the right posture
but also ergonomic principles at home and place of work.

THE NEWS MINUTE

The COVID-19 pandemic has meant that a lot of things need to be done remotely, including
education. While online connectivity has allowed many students to continue studies from
their homes, according to experts, it is beginning to throw up new challenges for their health
– a direct result of having to sit in front of gadgets for classes for a better part of the day.
She added, “The neck and shoulder are the first to be affected in the wrong postures when
you are paying attention to the screen. Muscle fatigue could also build up in the eye muscles,
or tension by looking at the screen. This can lead to blurriness in the vision accompanied by
heavy headaches. Overall, because of inactivity, kids could also lose their stamina when it
comes to physical activities because the demands on the body have reduced.”
Another physiotherapist, Dr Fiza Taj, who owns Wellness Clinic in Bengaluru added that
apart from the eyes, shoulders and neck, children’s hands, back, fingers and the attention span
will also be affected. “The attention span may reduce and students becoming more irritable,”
she explained.
r Ghosh also adds that if a child is using a phone for online classes, it is more
disadvantageous than using a laptop as the font size on the phone is smaller. “There is high
strain on the eye and neck muscles and so, usage of mobile phones for online classes is not
recommended.”

Long-term effects
Dr Taj said inactivity during the pandemic can lead to serious concerns later. She says,
“Though the mobility that children have is greater compared to adults, if there is no
movement it can lead to issues like obesity at an early age due to lack of cardiovascular
activity, lack of muscle movement, and lactic acid that can be built up in joints. Another
major effect is hyperactive behaviour. Further, when there is not much exercise or
movements on a regular basis, it can lead to quicker injuries when routines start.”

“When it comes to children, development of muscular issues including muscle stiffness could
eventually lead to discomfort and pain. Since children are in their growing age, the skeleton
and muscular development are incomplete, and the need for playing and exercising is
important,” Dr Ghosh added.

What can be done

Dr Taj stressed that to avoid these issues, there should be some movement for kids in
between online classes too. “Children are supposed to have a minimum of two hours of
running or playing that increases heart rate and helps build stamina.” Dr Ghosh added, “The
recommended movement for children should be at least once every one hour, taking a few
rounds around the room, free-flowing hand movements, shoulder and hand circles, stretching
the body… drinking water is also a must.”

When it comes to posture, Dr Ghosh said, “The correct posture can differ with the child’s
height, the table, and the chair height. The chair should also provide back support. Ideally one
should sit 90 degrees at the joint of the chair. If kids’ legs are not touching their legs to the
floor, they should have a footrest under their feet. The distance between the place they are
sitting and the screen should be around one foot and it's important to keep the screen at the
eye level.”

Mentioning some indoor activities for children less than 10 years, Dr Taj says, “Some
exercises can include parents and children doing hip movement, tip toe walking. Such
exercises can also be converted into creative games that children can enjoy.” Dr Ghosh
added, “Throwing a ball that will involve hand movements, hopping on one leg can also be
done at home. Recently, some parents are encouraging kids to do yoga which is another form
of activity that kids can do for at least 10-15 minutes.”

Dr Ghosh also says that with restrictions easing, some cardio exercises like running, walking
around, jumping and cycling can be encouraged, with proper precautions. “Breathing
exercises are recommended, which also help ease stress from online classes.” Dr Taj added,
“Any activity that increases the heart rate should be included in daily routine.”

THE TIMES OF INDIA

Poor posture during e-classes triggers neck pain

Pune: The ongoing online classes are fast becoming a pain in the neck, literally.
Sitting in front of the laptop screen in one position for long hours triggered neck pain in 12-year-
old Pratik, which he did not pay much attention to initially. The persistent pain, however,
increased as the days passed. “Initially, I would experience stiffness and pain around the neck.
These symptoms would increase in the morning or even after 15 minutes of work on the
computer,” Pratik said.
Upon investigations, the student was diagnosed with trapezitis, which is inflammation of the
neck muscles and triggered by improper posture during online classes.
After exercises and postural corrections, Pratik is back to normal life and attending his classes
with proper ergonomic precautions.
“Before lockdown, an average of five children visited our clinic in a month, mostly for a fall or
sprain. Rarely anyone visited with back or neck pain. Now, at least one child visits our clinic
weekly for neck or back pain,” orthopaedic surgeon Kiran Shete, founder-director of the
Spinalogy Clinic in Aundh, said.
These kids are treated with a multidisciplinary treatment approach. “After detailed history,
investigations and diagnosis, they undergo manual therapy and postural training. When required,
muscle relaxants, pain killers, vitamin supplements are also prescribed,” Shete said.
Delaying treatment can land up a child with complications. “If not treated early, these symptoms
can be a reason for spinal issues in adulthood. It may cause spinal disc injuries and irritation of
spinal nerves,” Shete said.
As kids are more easily distracted, they are finding themselves hunched over laptops on sofas or
beds, perched on hard dining room chairs or subjecting their arms and wrists to ill-placed
keyboards. “Most of the children are spending time on desktops, laptops, mobile phones, iPad to
get their school work done,” said spine surgeon Rahul Choudhary.
Sustained forward neck posture can injure the cervical and lumbar spine structures, as well as
ligaments. “Children are the most affected group when it comes to spine health. Online classes
have caused problems for cervical spine and neck muscles,” neurosurgeon Pravin Survashe said.
In their correct position, neck muscles are designed to support the weight of the head of about
five kilograms. Bending forward increases the head’s weight significantly. “Looking down at a
mobile phone may put about 27kg force on the neck, which, along with lack of support to the
arms and repetitive movement of the fingers, can cause problems to the cervical spine,”
Survashe said.

THE new Indian express

Don't put the 'work from home' pressure on
the back burner
Working from home has led to a number of orthopaedic issues, which are made
worse by stress and anxiety.
It professional Ravi was thrilled when he learnt he could work from home. Three months
down the line, he is regretting every bit of it. The ease of working from home cannot
compensate for workplace ergonomics that keeps our body’s alignment in check. Negligence
can lead to serious health issues. And that’s what 26-year-old Ravi feared when he began
experiencing excruciating pain in his back and stiffness in his neck.
There was numbness in his fingers too that made him panic. Finally, he saw a doctor. All his
issues were summed up in one word—bad posture. But the doctor forewarned him. This
change in work patterns could have serious implications if he didn’t take proper care.

In Ravi's case, like with many others, what’s made matters worse is the deadly cocktail of
stress, anxiety and worry. Will they be fired? How will they pay the bills? What if they
contracted the virus?

"These emotions directly lead to orthopaedic disorders. Most of the people visiting us these
days are young professionals with bad posture-related issues that have been aggravated by
psychological factors," says Dr HS Chhabra, Chief of Spine Services and Medical Director at
Indian Spinal Injuries Centre, Delhi.

Slouching is more harmful than you think. It puts tremendous pressure on the neck, upper,
and lower back. "If you’re careless, it may lead to cervical-lumbar spondylosis, a condition
where the pain travels down to the hands and fingers. Numbness, giddiness, weakness,
tingling… are all its symptoms," says Dr Himanshu Tyagi, Senior Spine Consultant and
Orthopaedic Surgeon, at the Artemis Hospital, Gurugram.

Once it becomes chronic, as it often does, it leads to mental illnesses. For instance, if you
work in frustration, your back will store all that anger and start creating pain. Similarly,
intestine and stomach problems are linked with fear. Constantly feeling hurt creates heart
problems, while being stressed due to too many responsibilities manifests as neck and
shoulder aches.

These can lead to breathing issues as well. Lack of ergonomic seating arrangements at home,
excess use of electronic gadgets and not paying attention to posture lead to poor physiology.
What does this all lead to? A host of lifestyle disorders that, till a few years ago, were not on
the radar of health concerns. Text Neck syndrome is one such. It’s caused by excessive use of
handheld devices.

Turtle Neck Posture or Anterior Head syndrome is common too. It leads to misalignment of
the spine, whereby the head positions itself abnormally ahead of the shoulders. The most
commonly found disorder among youngsters is the Smartphone Thumb or Tendinitis, which
leads to inflammation of the tendon that bends and flexes your thumb.

Then there is the Carpal Tunnel Syndrome that causes pain and numbness in the hands and
arms. It’s caused by an overuse of the wrists while typing and can reduce the effectiveness of
the hands. Similarly, Tennis Elbow develops when there are repetitive or vigorous arm
movements.

"Most OPD patients I see these days complain of one of these syndromes. Sadly, most of
them are young professionals between the age group of 22 to 45 years," says Dr Tyagi. Not to
mention, the boogeyman we’re always trying to shrug behind tough demeanours—stress.

"This is one of the major factors that leads to these conditions, or the worsening of existing
ones," says Dr HS Chhabra, Chief of Spine Services and Medical Director
at Indian Spinal Injuries Centre, Delhi.
So, here’s what you can do. Start by stopping a few things, specially working on the bed, or
the couch. Don’t look down continuously into your mobile screens or laptops. Provide your
arms and hands with enough support.

"Restrict the use of mobile phones to 20-30 minutes in a single stretch. Try to bring your
mobile phone to the level of your neck rather than bending your neck downwards all the time.
Type shorter texts. Use ‘speech to text’ apps if you want to type a long message. Always use
both your hands while using your phone," says Dr Kaushal Kant Misra, Director,
Orthopaedics, Primus, Delhi.

He also emphasises the importance of taking a five-minute break after sitting in front of the
computer for 40 minutes. "You must perform wrist and finger stretches at regular intervals.
While working on
a desk, use a pillow under your lower back to support the lumbar spine. Put together a sitting
arrangement where the screen of the laptop is just below eye level," he shares. Because good
health is worth every little effort.

Keep in mind

Bad posture can lead to breathing problems as it affects the amount of air taken into the lungs

It can cause pelvic pain that, in turn, can lead to urine retention or incontinence, even

constipation

Slouching can cause digestive issues as it compresses the abdominal organs

INDIA TODAY
Posture and the pandemic
Working from home for weeks together during the lockdown? Here is
the Mail Today guide to preventing neck and back pain
The two-month lockdown to control the spread of highly-contagious Covid-19 has interfered
with most people’s routines. Many of those compelled to work from home have experienced
back pain during this period. It is one of the most common problems that can afflict people of
all ages. Some estimates suggest that the back pain incidence in India is rising at an average
of 58% every year, especially in people aged between 16 years and 34 years. Some victims,
especially in the elderly population, may suffer back pain owing to poor bone health, but a
large number of the young population encounters pain due to long sitting hours and poor
ergonomic choices.
POINTS TO CONSIDER
Bad posture doesn’t just cause temporary pain and stiffness; it can
cause a permanent hunch.
If you buy something using links in our stories, we may earn a commission. This helps support
our journalism. Learn more. Please also consider subscribing to WIRED


PHOTOGRAPH: UPRIGHT

Best Overall
Upright GO 2

The most effective way to keep your back straight is to have someone tap you
on the shoulder every time you're hunched over, allowing you not a moment of
slouched peace. Not everyone can have that (annoying) luxury, but the Upright
Go 2 (8/10 WIRED Recommends) does the same thing. It's a little rectangular
device you place on your back via an adhesive strip or necklace that vibrates
when your back reaches a specific angle.

You need to calibrate the app so it knows what your slouching and upright
positions are instead of vibrating at any normal movement. It might sound like
the human version of a shock collar, but even at its highest setting, the vibration
still feels gentle. No jolts here. It's expensive, but this has been the only device
that managed to make me think about my posture even when I'm not wearing it. I
can deal with a slightly uncomfortable brace rubbing against my shoulder, but it's
hard to ignore an annoying vibration. Plus, it's easy to conceal.

PHOTOGRAPH: AMAZON

Best for Full Back Support

Somaz Posture Corrector

This simple posture corrector hooks over your shoulders like a backpack and
connects over the stomach. It supports both the upper and lower back, making it
much more effective at keeping you straight than a shoulder brace. If you really
need help and don't want to spend the money on the Upright Go 2, this is the
brace to get.

Finding the right tightness can take some getting used to. You don’t want to be
in pain, but you do need to make sure that it isn't so easy to slouch over. Like
any over-shoulder brace, it was slightly uncomfortable under my arms, but
wearing it over a long-sleeved shirt helped.


PHOTOGRAPH: BACKEMBRACE

A Solid Shoulder Brace

BackEmbrace Posture Corrector
 Once you figure out the right way to shimmy yourself into the straps, this
corrector makes it difficult to roll your shoulders forward. It mostly supports your
upper back, and while it’s unisex, it is a particularly good option if you have a
larger chest. The corrector is soft and thin enough that you can wear it under
clothes, and it doesn’t look like a medical-grade brace if you decide to wear it on
top of your shirt.

The BackEmbrace falls squarely in the middle of the lineup as far as cost and
support go. As a side sleeper, I regularly contort my shoulders eight hours per
night, but the corrector has helped reduce my neck and shoulder pain; I can
wear it comfortably (and sit up straight) all day. —Louryn Strampe


For Temporary Relief
Kinflyte Posture Bras and Tops

Even though braces have their pros, they can be ugly and aren't made for every
activity. But there is specialty clothing with posture correction built right in, it just
tends to be expensive. Kinflyte's bras and tops have compression panels plus a
grippy material on the shoulders that help keep you straight. You can wear them
working at your desk, or while you're working out to keep proper form. They feel
and look like luxurious athleisure wear, are supportive for a range of bust sizes,
and come in different support levels. Plus, all Kinflyte's garments are made of
recycled polyester knits from post-consumer plastic bottles.

Alignmed also has posture shirts for temporary support that are made using

NeuroBand technology, which the company claims stimulates nerves to align
your joints with every movement. They're a tad cheaper, look just like
activewear, and are comfortable. But it was easy to slouch in both brands after a
full day's work, so you still have to be aware of your habits.

PHOTOGRAPH: GETTY IMAGES 

A DIY Option
Use a Yoga Strap

If you don't need full back support and already own a long yoga strap, you can
easily make your own shoulder posture brace. (If you don't, this is a good,
affordable option). Renowned yoga teacher Kathryn Budig wrote a tutorial
for Yoga Journal that highlights a few easy steps:

o Wrap the strap around your back, right around the base of your shoulder
blade or bra line, and pull the excess out evenly in front of you.

o Bring each end over your shoulders and criss-cross them behind you,
making an X shape on your back.

o Bring the straps around to the front, pulling your shoulders back
noticeably but comfortably, and buckle it in the front.

The length of the strap you'll need depends on your body, including shoulder and
chest size, but we recommend at least 10 feet. Anything smaller will likely be
more painful than helpful.

PHOTOGRAPH: OBVUS SOLUTIONS

Get a Laptop Stand

ObVus Solutions Laptop Tower Stand

If you work at a desk, a stand is a good way to get your laptop at eye level,
reducing the need to slouch over it. A good stand might be all you need, but
pairing it with a brace or the Upright Go 2 is an even better solution, depending
on your situation.

The ObVus Solutions Tower is our favorite as you can adjust it to several
heights. It's sturdy, lightweight, and small enough to move it around your house
freely (or coffee shops and offices, when we can do that again). Depending on
your desk setup, you may want to add more risers. I use the Superjare Dual
Monitor Stand Riser to hold my ObVus Solutions Tower on one side and my
monitor on the other. 

Check out our Best Laptop Stands guide for more options.


PHOTOGRAPH: DOUGAL WATERS/GETTY IMAGES
 Try Yoga 
Exercise

Living a sedentary lifestyle may add to your posture problem, so simply getting
active could be the answer. Yoga has long been touted as a means to improve
posture. When I'm regularly practicing, I'm more aware of my posture outside of
class, just like I am during. And as someone who doesn't love the gym, yoga
gets my heart pumping and body moving without feeling like I'm really working
out. WIRED writer Matt Jancer outlined some easy ways to put together a yoga
space at home.

Planking, leg raises, and chest presses can also help, as can taking ballet
barre classes. Before buying something from our list above, you may want to try
a few of these exercises first.


PHOTOGRAPH: TEO LANNIE/GETTY IMAGES  

Do You Need a Posture Corrector?

What Causes Bad Form

A lot of us start to hunch because we're working on a laptop or looking down at

our phones all day. The writers at the Natural Posture explain that poor posture
—sitting with your shoulders forward—causes the soft muscles in your chest to
get tight, which in turn makes it feel uncomfortable to sit up straight.

Wearing a brace helps get your muscles back on track by forcing them into the
correct position and making you aware of how you're sitting. But you should start
off slowly. The Somaz brace I tested suggested wearing it for 10 minutes a day
to start, as did the Upright Go 2. It may hurt at first, but slowly retraining your
muscles will make it so that sitting upright is second nature. Regular exercise
can also help.
 No matter what, go slowly and don't overextend your body. And again, if you
have serious injury or pain, consult a physician.

Posture is a term that describes the position in

which a person holds their body when sitting or
standing. Poor posture can give rise to back and
joint pain. However, a person can improve their
posture using a device called a posture
corrector.
The Pros and Cons of Posture Aids
Posture aids (often called posture braces) are very common, temporary treatments for
neck, shoulder, and back pain as well as neck, shoulder, and lower back injuries. Each
affected or injured area has its own special brace designed to support it, and they’ve
been used around the world for many, many years. But do they really work—and are
they safe? What are the advantages and drawbacks of using such devices? Continue
reading to learn more about the pros and cons of posture aids

PRO: Posture aids offer some support for injured joints, giving relief to the wearer.
However, they are best used as more of a reminder to straighten up—the posture aid
should not be used to take the full weight of the wearer’s neck, shoulders, or back. Used
correctly, posture aids can help the wearer feel less pain and attain more mobility.

CON: Posture aids are only temporary—they should not be used over extended periods
of time. This kind of usage tends to weaken the muscles and may even cause further
injury due to the aid supporting the bulk of the weight instead of the muscles, causing
atrophy.

PRO: Posture aids are often low-cost. As far as treatments for neck, shoulder, and back
injuries go, posture aids are relatively inexpensive. This is especially beneficial to those
who may have to take time off of work due to their injuries. Braces can range anywhere
from $20 to $300.

CON: Posture aids are not really a do-it-yourself solution—you shouldn’t simply go to the
store and buy a brace. Posture aids should always be provided by a healthcare
professional who should also adjust them and explain exactly how to use them properly.
While it is much easier and potentially less expensive to do so, you may end up making
your problem worse by buying the wrong type of brace or wearing it the wrong way. You
should go see a doctor, chiropractor, or other physical therapist for an assessment, and
they will recommend a brace that suits your body and type of injury as well as give you
specific instructions on how to wear it.

PRO: There are many brands and types of posture aids to choose from. Again, take
heed of your doctor’s recommendation, but you can also do your own research. Check
reviews and read objective articles (not advertisements) to find out which brands are the
most highly reviewed. There are many decisions to make, such as whether you’ll want
thick or thin straps (thick straps that do not dig into your shoulders or back are often
recommended), what type of material you prefer (opt for a material that allows your skin
to breathe, especially if you are allergic to certain materials), and how much adjustability
you’ll need (too much is better than not enough). Of course, the most important
considerations are whether the brace will do its job and whether it’s comfortable for you
to wear. Remember, you’ll need to wear your brace for a considerable amount of time,
so don’t settle for one that doesn’t feel right to you.

CON: Posture aids cannot permanently fix your posture. While posture aids can help
support your neck, shoulders, and back, they are not a cure for poor posture. Think of a
posture aid as one tool in your toolbox for a pain-free neck, shoulder, or back—it is not a
magical fix. It is important to take your posture problems seriously and use your posture
aid correctly.

CON: You must stick to your posture aid schedule. In order for your posture aid to do its
job, you must follow your doctor’s instructions on when and for how long to wear it. If you
wear your brace for too long, you’ll be allowing your muscles to weaken and atrophy.
Lastly, if you don’t wear it enough, you’ll be losing out on the benefits that posture aids
offer—so simply follow the instructions faithfully.

The 4 Main Types of

Posture
 Types of posture

 Common posture problems

 Other types

 Effects of bad posture

 Posture correction

 When to see a doctor

 Takeaway
Posture is the position of your body when you’re standing or sitting. It
describes how your spine is aligned with your head, shoulders, and hips.

There’s no “perfect” posture, just as there are no perfect bodies. Good

posture refers to having a neutral spine, where your muscle groups, joints,
and ligaments are aligned in a way that reduces stress on them, keeps
your body flexible, reduces fatigue, and helps maintain your balance.

If your posture is out of alignment, it can lead to:

 muscle or joint strain

 neck, head, or back pain
  possible injury during exercise, work, or other activities

Bad or out-of-alignment posture is common. It can affect your appearance,

self-confidence, and general well-being. The good news is that you can
improve your posture with exercises and, if necessary, posture aids.

Here are four common types of poor posture and what you can do to
correct or compensate for them.

Types of posture
It’s easy to develop a habit of bad posture without thinking about it. You
may spend a long time leaning over a small screen, slouching in a chair, or
carrying a heavy backpack when you walk. Or you may use repetitive
motions in your workplace.

After a while, all of these factors can lead to bad posture.

Being overweight or pregnant, or wearing poor quality shoes or high heels,

can also lead you to develop bad posture.

You may be born with scoliosis (an abnormally curved spine) or one leg

shorter than the other, which can affect your posture.
Common posture problems 

Share on Pin terest Illustration by Wenzdai

Here are four common types of poor posture.

Forward head

Forward head posture is when your head is positioned with your ears in
front of the vertical midline of your body. If your body is in alignment, your
ears and shoulders will be lined up with your vertical midline.

Tech neck, text neck, and nerd neck are other names for forward head
posture. It often comes from hunching over a cell phone or computer, or
your steering wheel if you drive a lot.

It can also result from the aging process, as you lose muscle strength in
your upper body.
Kyphosis

Kyphosis refers to an exaggerated curvature of your upper back (the

thoracic spine) where the shoulders are rounded forward. It’s also called
hunchback.

Osteoporosis (bone thinning) can cause the shoulders to round as your

spinal bones weaken with age. It’s frequently seen in older women. Other
age-related causes include degeneration of your spinal disks or vertebrae.

Younger persons may develop kyphosis as a result of diseases such as

polio or Scheuermann’s disease, infection, or chemotherapy or radiation to
treat cancer.

Swayback

Swayback, also called lordosis or hyperlordosis, is when your hips and

pelvis tilt forward, in front of your body’s midline.

In this position, your lower back has an exaggerated inward curve. You
look like you’re leaning back when you’re standing up, with your stomach
and your rear sticking out.

You can develop swayback if you sit a lot, which tightens the muscles in
your back. Sitting for prolonged periods can also weaken your abdominal
muscles and glutes. In both cases, the core muscles that stabilize your
back become weak.

Other causes may be obesity, injury, neuromuscular conditions, and

abnormalities of your spine and vertebrae.
Flatback

Flatback is a condition where the normal curve of your lower spine loses
some of its curvature. Your lower back looks straight and you stoop
forward.

It can be present at birth, or it can result from some kinds of back surgery
or degenerative conditions of the spine, including ankylosing
spondylitis (inflammatory arthritis), disc degeneration, and vertebrae
compression.

Flatback can make it painful for you to stand for long periods.

Other types of posture

 Poking chin. Sitting in a chair that’s too low and leaning forward to
see your screen or looking up at a screen that’s placed too high can
result in a chin that pokes forward.
 Uneven shoulders or hips. You may tilt to one side when you stand
if one leg is longer than the other. It may also affect your gait.
 Military-style posture. Here your back is ramrod straight and your
chest is thrust forward.
READER SURVEY

Please take a quick 1-minute survey

Your answers will help us improve our experience. You're the best!
ANSWER OUR SURVEY

Is there a best type of posture?

The optimal or efficient type of posture has your spine in alignment with
your head and your limbs.
From the side, it should look like a plumb line from your head would go
through the middle of yours ears and shoulders and just behind the center
of your knee and in front of the center of your ankle.

It’s what’s meant by the phrase “standing up straight.”

Physically, proper spinal alignment means that your muscles and bones
are in balance, protecting your body against injury or stresses that might
cause degeneration of muscles or joints. It helps your body work more
efficiently in keeping you upright against the force of gravity.

Effects of bad posture

Bad posture can lead to many kinds of physical problems, from back pain
to pain in your temporomandibular joint, to lack of balance and foot
pronation.

Here are some specific effects for each type of misalignment.

Forward head posture

The effects of a forward head posture range from neck pain, stiffness, and
headache to an association with higher mortality rates for elderly men and
women.

Text neck tightens muscles and their supporting ligaments and tendons in
the front of your neck, and at the same time lengthens the muscle structure
at the back of your neck.

A small 2019 studyTrusted Source of healthy college students found that a

forward head posture decreases the lower thorax (mid-spine) mobility,
leading to decreased respiratory function.
The more you lean forward, the more head weight and strain you exert on
your spine. The effect can be dramatic.

A 2014 study calculated the force in pounds of flexing the neck forward to

different degrees.

In a neutral posture, your head weighs 10 to 12 pounds. When your

forward posture is 15 degrees out of alignment, the force on your spine
increases to 27 pounds. At 45 degrees forward, it increases to 49 pounds,
and at 60 degrees forward, it increases to 60 pounds.

Kyphosis

Kyphosis is a more extreme form of forward head posture. The degree to

which you’re hunched over determines the amount of pain and dysfunction
you’ll experience from this misalignment.

When you’re severely hunched over, it’s harder to walk, and you have
an increased riskTrusted Source of falls and injuries. Older women with
hyperkyphosis have a 70 percentTrusted Source increased risk of fracture.

Kyphosis affects mobility and mortality in older people. In our aging

population, kyphosis is estimated to affect 20 to 40 percentTrusted
Source of older men and women, and the angle of kyphosis continues to
increase as you age.

Swayback

When your spine is in the swayback position, it may cause back pain that
affects your ability to move.

Swayback also increases your risk of developing back and hip injuries and
other musculoskeletal injuries, such as disc degeneration. You may have
pain in your neck and lower back.
Flatback

Flatback syndrome may make it hard for you to stand up without pain in
your thighs and pelvic area. You may also have neck and back pain.

Pain and fatigue can increase the longer you keep standing. Walking may
also be difficult, giving you leg pain and a feeling of weakness.

How to correct your posture

A first step in correcting your posture is to become aware of everyday
habits that may be affecting how you stand, sit, or lie down. In other words,
pay attention and be mindful of what you are doing in your daily activities.

Sometimes the “cure” is simple:

 Change the configuration of your work station.

 Change your chair and the way you sit.
 Change the position in which you look at your cell phone.
 Buy a new mattress.

You can find some specific tips for avoiding or fixing tech
neck here and here.

Other general fixes include:

 Instead of high heels, opt for flats, wedges, or other more supportive
footwear.
 Breathe more deeply.
 Practice walking properly.
When to see a doctor
If your poor posture is bothersome or noticeably problematic, see a doctor
or other healthcare professional to determine what’s causing the problem.
They may diagnose an underlying condition that can be treated, such as
osteoporosis or arthritis.

Stretching

They may also advise you to see a physical therapist. A physical therapist
can help you develop a routine of stretches and exercises for strengthening
the muscle groups that will help you stand or sit properly. Yoga may also
help.

A physical therapist can check your posture and monitor whether you’re
doing the exercises correctly.

There are many exercises and stretching routines that have proven helpful

for posture and balance. You’re likely to find some that suit your schedule
and ability.

Posture correctors

For some types of posture problems, your doctor or physical therapist may
advise you to use a posture corrector appliance. For example, a posture
brace and taping may help reduce hyperkyphosis. Or a shoe lift can help
equalize your leg length to improve your gait and help you stand straighter.