Awareness and Diligence: Keys to Promoting Proper, Healthy Postures in Sedentary Lifestyles
LIFESTYLE
Ira A. Shapiro
Edward C. Camacho
Our society is now one of the most sedentary in our country’s history, with every age group, ethnicity, and gender serving as culprits. The latest figures from the World Health Organization (WHO) recently revealed that nearly 45% of Americans fail to reach the minimum recommended threshold of walking 20 minutes per day. This includes approximately 50% of all US youth, age 12 to 21, who reportedly do not engage in regular physical activity, according to the Centers of Disease Control and Prevention (CDC).
The truth is that people in general are far less active than ever. In addition to Americans working an average of 47 hours per week at full-time jobs, the American Heart Association cites that “sedentary jobs have increased 83% since 1950” with “physically active jobs now making up less than 20% of our workforce.” As a result, the consequences are widespread, stretching across every societal level and creating an abundance of physical maladies and related complications. Nearly 36% of American adults are obese, says the CDC, while “too much sitting” has been linked to an assortment of problems ranging from an increased risk of heart disease and diabetes to hypertension, breast cancer, and even gallstones.
Unfortunately, one of our greatest achievements is proving to be our physical downfall. Technology has not only made it easier to work harder while sitting longer, it has created a wealth of entertainment and social options that can be performed for hours without taking a single step.
With so little going on, it is no wonder that back pain has become the second most common cause for doctor visits, as reported by numerous news agencies and outlets, such as CNN and CBS News. It’s often easy to recognize the individuals who have adopted the “do less” lifestyle or spend hours on end at the computer, texting, or just flat-out vegetating in front of the television. Far too many people exhibit classic poor posture signs—rounded shoulders or upper backs, heads jutting forward, arched lower backs, and/or protruding backsides, which have developed over time. In fact, look around any restaurant. How many people actually sit upright with good posture?
If not corrected, a seemingly small postural distortion can develop into more serious problems throughout a lifetime
^With so little going on, it is no wonder that back pain has become the second most common cause for doctor visits, as reported by numerous news agencies and outlets, such as CNN and CBS News. »
of bad habits. About 80% of Americans will experience back problems during their lifetime. Although it will take a full comprehensive exam to fully determine the underlying causes, it is pretty much a certainty that poor posture will be involved somewhere in the evaluation. Poor posture not only adversely affects the body’s position, but over time, it creates imbalances that distort function with painful musculoskeletal results. This can include the constriction of nerves and the creation of spinal distortions culminating with pain in the back, neck, and other parts of the body.
In addition, while poor posture is not often hereditary, it can be both habit-forming and learned. It is amazing how many children enter the office with the same posture as their parents, who are complaining of back pain, while both are sitting or standing together with the same awkward posture.
After completing a physical examination consisting of gait and postural analyses, as well as flexibility, joint mobility, and strength testing, rehabilitation protocols then can be prescribed that often combine proprioceptive neuromuscular facilitation and exercise with soft-tissue and trigger-point therapies. For instance, Active Release Techniques® (ART), Graston Technique®, and FAKTR Technique® are ideal methods for treating the latissimus dorsi, pectoralis major and minor, levator scapulae, and suboccipital musculature, which can shorten during prolonged periods of sitting.
Pain is the last stage of a problem that was likely developing over years. Common observations include standing with a flat back, leaning on one leg, hunching forward, slouching, sitting cross-legged, and/or protruding the chin beyond the chest while reading or doing various activities.
Patients need to understand the importance of correct posture whether at home, work, or play. This entails some simple rules. When sitting, the feet should be kept on the floor, and the ankles should be positioned in front of the knees and the seat.
“It is amazing how many children enter the office with the same posture as their parents, who are complaining of back pain, while both are sitting or standing together with the same awkward posture. J Ï
Most importantly, patients should avoid sitting for extended periods in the same position. It is essential to get up, move around, and stretch regularly.
Standing properly also involves maintaining weight balance between the balls of the feet and the heels at about a shoulder-width apart. Slightly tuck the stomach and stand tall with chest upward. When standing for long periods, weight should be shifted from toes to heels.
As for sleeping, different body types have different needs. It’s imperative to find a mattress that provides a restful, painfree sleeping experience. Try to avoid sleeping on the stomach. Sleeping on the side requires the proper pillow size between
the side of the head and mattress. If the pillow is too fluffy, the head will be raised upward; if the pillow is too flat, then the head is bent downward. Neither position is desirable since they compromise the alignment of the spine. When sleeping on the side, a pillow between the knees often helps to alleviate back pain. If a patient sleeps on his or her back, then putting a pillow under the thighs will reduce the strain on the lower back muscles.
Furthermore, no patient should leave the office without his or her homework. Exercise is an extremely important component for restoring proper movement patterns and improving the muscle strength and balance. Here are some very basic exercises for strengthening the proper muscles and overcoming years of bad habits:
•Wall angels. Rest with back against wall. Keep feet flat with elbows and shoulders both at 90 degrees. Maintain contact with the entire back, posterior arms, and wrists all pressed against the wall. Either hold this position for 30 seconds, or slide the arms up and down the wall while maintaining contact at all times.
•Scapular squeeze. Squeeze shoulder blades together for 10 to 20 seconds. Repeat five to 10 times throughout day. This will help keep awareness of upper back muscles to overcome poor seated posture.
• Shoulder rolls. Press one shoulder forward, upward, and then back. Repeat with other shoulder. Try to maintain a tall spine while keeping the motion specific to the shoulder complex.
•Pelvic tilts. Rotate the pelvis upward using the lower abdominal muscles. Notice how a dog tucks its tail between its legs. Imagine tucking the sacrum between the legs. Perform this exercise while lying on the back with feet flat on floor. Progress to a seated or standing position with sets of 10 to 20 repetitions. Aim for 100 per day.
•Diaphragm breathing. Relearn how to breathe correctly. Inhale through the nose. The stomach should rise and fall prior to the chest. On exhalation, finish the breath by forcefully pushing all air out of lungs by contracting the abdomen. Start by lying on the back with feet flat on floor and progress to a seated position, and then a standing position.
Ira Shapiro, DC, DACBSP, FICC is a two-time member of the US Olympic medical staff and was previously named Sports Doctor of the Year by the American Chiropractic Association (ACA) Council on Sports Injuries and Physi-
cal Fitness. Drs. Shapiro and Camacho can be reached by calling the Plaza Chiropractic Center at 732-723-0023 or by visitingwww.plazachiro. com.
Edward C. Camacho, DC, joined the Plaza Chiropractic Center in 2014 as a doctor of chiropractic with a focus in kinesiology and athletic training. He is a competitive weight lifter with a specialization in rehabilitative techniques for
overcoming sports injuries, improving overall wellness, and increasing sports performances.
