Spine Care: Proper Spine Postures For A Healthy Body
Spine Care: Proper Spine Postures For A Healthy Body
The position of our body when we are standing up or sitting is called posture. Ideally, the spine should be in a neutral position such that the joints, ligaments and muscle groups are aligned to maintain balance, keep the body flexible and reduce fatigue.In today’s lifestyle, a bad posture is quite common. Leaning over or slouching in a chair can lead to neck, shoulder and back pain as well as an injury during work or exercise and other such activities.
Types of poor spine posture
Most commonly, there are four types of bad postures:
● Kyphosis – Also known as a hunchback, the upper back is extremely curved and the shoulders are rounded forward in this position. It may occur to diseases such as Scheuermann’s disease or polio, infections and radiation or
chemotherapy in younger people. In older people, especially women,osteoporosis causes the shoulders to round forward due to weak spinal bones.
● Flatback – In this position, there is very little curvature of the spine. The back looks flat and it may seem like the person is stooping forward. A flatback can be present at birth or it may result from degenerative conditions of the spine such as ankylosing spondylitis, vertebrae compression or disc degeneration. It can also occur due to back surgery.
● Swayback – Also known as hyperlordosis, the lower back is curved inwards to an extreme level. The stomach and rear stick out and it may seem like the person is leaning back. This condition may develop if one sits a lot which leads to tightening of the muscles in the back. Obesity, neuromuscular conditions,spinal and vertebral abnormalities or an injury might also cause swayback.Apart from these bad postures, a few other types of bad postures include military-style posture, poking chin posture and uneven hips or shoulders.
Effects of bad posture
Poor posture can lead to various long term effects such as:
● Back pain
● Neck pain
● Shoulder pain
● Varicose veins
● Negative impact on digestive organs and system
● Impact on the cardiovascular system
● Change in the spinal curve
Apart from these effects, muscular stress caused due to poor spinal posture can also lead to the following conditions –
● Change in spinal curvature – Our spine is designed to make an “S” shape.When poor posture is practised, the natural curvature of the spine gets affected and this, in turn, impacts the spine’s ability to maintain the body’s balance and act as a shock absorber. This makes us more prone to spinal injuries.
● Nerve constriction – Due to poor posture, the shape of the spine changes. This puts pressure on the spinal nerves leading to neck pain, back pain as well as pain in other areas of the body.
● Blood vessel constriction – The blood supply to the cells of the spinal muscles can get cut off due to poor posture. This leads to a deficit of oxygen and nutrient supply to the cells. The chances of blood clots and deep vein thrombosis also increase.
● Vertebral subluxations – Due to alteration in the spinal curvature, vertebral subluxations occur, leading to chronic health issues.
● Stenosis – In this condition, the spinal canal becomes narrow. This causes pain and other symptoms such as numbness and weakness through the body, as the stenosis might press on the spinal cord and nerves.
What is the ideal posture?
A good spinal posture is when the three natural curves of the spine i.e. the curves at the neck, lower back and the mid-back, are maintained. Apart from that, the head should be above the shoulder and the top of the shoulder should be over the hips.
Benefits of good posture
● Good posture helps prevent backache and neck pain
● Reduced wear and tear of joints
● Reduced strain on spinal ligaments
● Joints and bones stay in alignment
● Prevention of spine getting fixed in an abnormal position
Tips to improve posture
● While sitting –
● Ensure that you sit at the end of the chair
● The back should be straight
● Shoulders should be pulled back
● Bodyweight should be evenly distributed on both hips
● Feet should be kept flat on the floor
● Instead of bending forward at the waist, while standing up, move to the front of the chair and straighten your legs to stand up
● While driving –
● Knees should be at par with your hips
● To support the curve of the back, the seat should be pulled closer to the steering wheel, in such a manner that the knees can be bent and the feet can reach the pedals
● While lifting –
● Avoid lifting objects heavier than 30 pounds
● Have a firm footing
● Instead of bending from the waist, keep your back straight and bend from the knees to lift an object
● Tighten the stomach muscles while lifting the object
● While sleeping or lying down –
● While sleeping, the best position is lying on the back. Put a pillow under your head, but not your shoulders
● Avoid sleeping on the side or on the stomach
● While standing –
● Feet should be shoulder-width apart
● The head should not be pushed out forward, rather it should be on top of the spine
● Stand tall and straight
● Keep shoulders upright
● Shift weight from one foot to another, if you are standing for a long period
If your posture is bothering you or appears to be problematic, you should come to Germanten Hospital, Hyderabad. It is accredited by the National Accreditation Board for Hospitals and Healthcare Providers (NABH) and is the number one centre for the diagnosis and treatment of all spinal issues. Germanten Hospital has over 200+ beds and a high-advanced laminar airflow in every operation theatre for total infection control. In 2019, Germanten Hospitals was ranked as the Best Emerging Orthopaedic Hospital by the Times of India. It has also been named the Best Orthopaedic Hospital in South India, by the Economic Times, in 2021.At Germanten Hospital, we have a team of the best orthopaedic doctors led by Dr Mir Jawad Khan, a pioneer in the field of orthopaedics with experience of more than 20 years. An expert in spinal surgery, he has been awarded the title of Best Doctor by the ex-CM of Joint Andhra Pradesh & Former Governor Tamilnadu Shri Roshaiah Guru,in 2018. He has also been honoured with the Vaida Ratna Award by the Honourable Health Minister of Telangana, Shree Etala Rajendra.
The position of our body when we are standing up or sitting is called posture. Ideally,the spine should be in a neutral position such that the joints, ligaments and muscle groups are aligned to maintain balance, keep the body flexible and reduce fatigue.In today’s lifestyle, a bad posture is quite common. Leaning over or slouching in a chair can lead to neck, shoulder and back pain as well as an injury during work or exercise and other such activities.
Types of poor spine posture
Most commonly, there are four types of bad postures:
● Kyphosis – Also known as a hunchback, the upper back is extremely curved and the shoulders are rounded forward in this position. It may occur to diseases such as Scheuermann’s disease or polio, infections and radiation or chemotherapy in younger people. In older people, especially women, osteoporosis causes the shoulders to round forward due to weak spinal bones.
● Flatback – In this position, there is very little curvature of the spine. The back looks flat and it may seem like the person is stooping forward. A flatback can be present at birth or it may result from degenerative conditions of the spine such as ankylosing spondylitis, vertebrae compression or disc degeneration. It can also occur due to back surgery.
● Swayback – Also known as hyperlordosis, the lower back is curved inwards to an extreme level. The stomach and rear stick out and it may seem like the person is leaning back. This condition may develop if one sits a lot which leads to tightening of the muscles in the back. Obesity, neuromuscular conditions, spinal and vertebral abnormalities or an injury might also cause swayback. Apart from these bad postures, a few other types of bad postures include military-style posture, poking chin posture and uneven hips or shoulders.
Effects of bad posture
Poor posture can lead to various long term effects such as:
● Back pain
● Neck pain
● Shoulder pain
● Varicose veins
● Negative impact on digestive organs and system
● Impact on the cardiovascular system
● Change in the spinal curve
Apart from these effects, muscular stress caused due to poor spinal posture can also
lead to the following conditions –
● Change in spinal curvature – Our spine is designed to make an “S” shape.When poor posture is practised, the natural curvature of the spine gets affected and this, in turn, impacts the spine’s ability to maintain the body’s balance and act as a shock absorber. This makes us more prone to spinal injuries.
● Nerve constriction – Due to poor posture, the shape of the spine changes. This puts pressure on the spinal nerves leading to neck pain, back pain as well as pain in other areas of the body.
● Blood vessel constriction – The blood supply to the cells of the spinal muscles can get cut off due to poor posture. This leads to a deficit of oxygen and nutrient supply to the cells. The chances of blood clots and deep vein thrombosis also increase.
● Vertebral subluxations – Due to alteration in the spinal curvature, vertebral subluxations occur, leading to chronic health issues.
● Stenosis – In this condition, the spinal canal becomes narrow. This causes pain and other symptoms such as numbness and weakness through the body, as the stenosis might press on the spinal cord and nerves.
What is the ideal posture?
A good spinal posture is when the three natural curves of the spine i.e. the curves at the neck, lower back and the mid-back, are maintained. Apart from that, the head should be above the shoulder and the top of the shoulder should be over the hips.
Benefits of good posture
● Good posture helps prevent backache and neck pain
● Reduced wear and tear of joints
● Reduced strain on spinal ligaments
● Joints and bones stay in alignment
● Prevention of spine getting fixed in an abnormal position
Tips to improve posture
● While sitting –
● Ensure that you sit at the end of the chair
● The back should be straight
● Shoulders should be pulled back
● Bodyweight should be evenly distributed on both hips
● Feet should be kept flat on the floor
● Instead of bending forward at the waist, while standing up, move to the front of the chair and straighten your legs to stand up
● While driving –
● Knees should be at par with your hips
● To support the curve of the back, the seat should be pulled closer to the steering wheel, in such a manner that the knees can be bent and the feet can reach the pedals
● While lifting –
● Avoid lifting objects heavier than 30 pounds
● Have a firm footing
● Instead of bending from the waist, keep your back straight and bend from the knees to lift an object
● Tighten the stomach muscles while lifting the object
● While sleeping or lying down –
● While sleeping, the best position is lying on the back. Put a pillow under your head, but not your shoulders
● Avoid sleeping on the side or on the stomach
● While standing –
● Feet should be shoulder-width apart
● The head should not be pushed out forward, rather it should be on top of the spine
● Stand tall and straight
● Keep shoulders upright
● Shift weight from one foot to another, if you are standing for a long period
If your posture is bothering you or appears to be problematic, you should come to Germanten Hospital, Hyderabad. It is accredited by the National Accreditation Board for Hospitals and Healthcare Providers (NABH) and is the number one centre for the diagnosis and treatment of all spinal issues. Germanten Hospital has over 250 beds and a high-advanced laminar airflow in every operation theatre for total infection control. In 2019, Germanten Hospitals was ranked as the Best Emerging Orthopaedic Hospital by the Times of India. It has also been named the Best Orthopaedic Hospital in South India, by the Economic Times, in 2021.At Germanten Hospital, we have a team of the best orthopaedic doctors led by Dr Mir Jawad Khan, a pioneer in the field of orthopaedics with experience of more than 20 years. An expert in spinal surgery, he has been awarded the title of Best Doctor by the ex-CM of Joint Andhra Pradesh & Former Governor Tamilnadu Shri Roshaiah Guru,in 2018. He has also been honoured with the Vaida Ratna Award by the Honourable Health Minister of Telangana, Shree Etala Rajendra.
