Can I really change my posture?

I had a patient ask me that question earlier today...

My reply was yes... it's simple... but not easy.

I say this to all of my patients because changing posture really is a simple process, but there are 3 things that you need in order to have good posture, and these things are not necessarily easily gained (you need to work at it):

1. Good mobility of the spine and skeletal structure 

2. Good strength of the muscles that support good posture

3. You need to think about it.  Over time your new posture will become second nature.

Again, like I said... simple.  But you have to work at it.  Contact a physical therapist or try a POSTURE BELT for Back Pain if you are interested in doing the work to change your posture.

Tightening the Gluteals (Butt Muscles) to Correct Posture? Good or Bad?

Most people would say this is a good idea... 

...and most people would be:

a. Incorrect regarding relaxed standing posture 

b. Correct regarding activities where the trunk is bent forward

c. Correct regarding activities where one leg is in front of the other (split stance, lunge, etc.)

The short answer is: It depends... 

Here's the thing... 

In standing it is ideal to have a posture that is relaxed and responsive to your environment. If you gluteals are contracted in standing all the time this will simply not be the case.  I like to bring this up because many experts give this advice (I just watched a youtube video from a 'posture expert' who is recommending tight 'bum' muscles in standing) and based on her advice, I should never let them go...? what about when... 

anyway, getting back to my point: 

1. In normal standing, learn to control your pelvic and lower back region with good deep abdominal control: learn how to do a pelvic tilt without using your butt. 

2. Learn to activate/tighten your gluteals in split stance, 1/2 kneeling or lunging positions (basically when one leg is in front of the other).  Add resistance with bands, cables, dumbbells, etc.

3. Make sure you do a lot of training with a neutral pelvis in functional positions like squat, single leg squat, hip hinging, etc, to train better posture and lumbopelvic control.  

If you have difficulty maintaining a neutral spine with these type of activities, try using the POSTURE BELT for Back Pain from ActiveOrtho.  This product was made to treat back pain and prevent back injuries by correcting posture and improving spine stability. 

Back Pain: Mobility vs. Stability

Individuals who are experiencing back pain routinely think they need to "stretch out" or "loosen up" to get rid of their pain. In physical therapy terms we say these people are looking for mobility.  Then there is another group of people who think they need to "build up the area" around their lower back with abdominal, back or core strengthening.  In physical therapy terms we say these people are looking for stability. 

Back pain can be tricky to effectively manage because there is merit to both of these approaches depending on your particular situation.  What makes self-treatment of back pain so difficult is the approach that people take is often the opposite of what they need.  Think about it... if you were doing exactly what you needed for your back pain, you wouldn't be in pain anymore! Or at the very least you would be getting better...  right? 

For many, the problem is simply not knowing  how the body should optimally work as an effective system.  The best way to explain optimal body mechanics is to discuss what is now being call the 'Mobility-Stability Pattern' by physical therapists, personal trainers & strength and conditioning specialists.

First noted by Gray Cook, PT and Mike Boyle, the concept proposes that the body works in an alternating pattern of stable segments connected by mobile joints and if this pattern is altered – dysfunction and compensation will occur.

In a nutshell:

1. There are areas of the body that require stability for optimal function. If they become unstable: compensation, dysfunction and pain can result.

2. There are areas of the body that require mobility for optimal function. If they become tight or immobile: compensation, dysfunction and pain can result.

Normal Mobility-Stability Pattern

Stable - Foot          

Mobile - Ankle                      

Stable - Knee                

Mobile - Hip                      

Stable - Low Back (Pelvis/Sacrum/Lumbar Spine)    

Mobile - Upper Back (Thoracic Spine)          

Stable - Shoulder Blade (Scapula)

Mobile - Shoulder (Gleno/Humeral)    

Stable - Elbow                      

Mobile - Wrist                      

If you notice, the low back requires stability and the areas above and below require mobility for optimal body mechanics.  It should be starting to make sense now... this is why either approach to back pain can sometimes work and other times not work.  Keep in mind, we are not saying that the low back should never move and that the hip and thoracic spine can never be too mobile.  Just that the low back should be more stable than the areas around it, for it not to be injured by compensation for nearby tightness. 

Training to develop optimal mobility and stability to treat and prevent back pain can be a challenging endeavor. One product that has been shown to be useful in in this training process to improve spinal stability, body mechanics and posture is the POSTURE BELT™ for Back Pain by ActiveOrtho.

Is Perfect Posture Possible? No, and Yes...

The question about perfect posture is not easy to answer, I will try to make this quick, but why would I write about something that has a one word answer anyway...?  

Here's the thing, human beings were designed for movement.  Hunting, gathering, surviving and they certainly weren't designed to sit for prolonged periods.  I'll go out on a limb here and say that anyone not pulling their weight back in prehistoric times was probably 'voted off the island' pretty fast!

So 'normal' posture should ideally consist of numerous different positions and it is crucial for individuals who are sit for prolonged periods to move and stand frequently throughout the day.  With that said it is generally accepted that good posture helps reduce back pain and there is no time when that is more true than when you are experiencing back pain.  

Back Pain: When 'Perfect Posture' Counts

Many people who are experiencing back pain feel less pain when lying down flat on their back... often on the floor. The reason that this is the case is that when lying on the floor the spine is naturally placed in a 'good posture'.  Essentially the head, cervical, thoracic, lumbar and sacral regions of the skeleton are placed in an ideal alignment. Many times people will often feel a complete absence of symptoms in this position, particularly when in a 90/90 rest position.  The magic of this position is that the spinal joints, discs and other soft tissues have the least amount of stress and or pressure placed on them when positioned like this.  

Back Pain Function: Getting Upright

Going from the 90/90 rest position to sitting or standing without worsening back pain can be problematic for many back pain sufferers.  The problem is that a great deal of muscular control, strength, stability and balance of the core musculature is required to stabilize the spine in the same happy position that was found while lying on the floor.  This is where a physical therapist or a product like the Posture Belt by ActiveOrtho can help. 

Developing improved posture that will result in back pain relief and prevention of future episodes of back pain takes time and effort.  Do the work now!  Get on the right program today so you too can be back pain-free with better posture!

Back Pain and Injury Prevention

Don't over-emphasize abdominal strengthening

Who doesn’t want a ripped set of abs?? A six-pack? I know I would! But sometimes we can do too much of a good thing though and it is common practice for many gym-goers to spend a great deal more time performing abdominals versus back strengthening exercises. “I do abs every day and back once a week” is what many say about their abdominal and back routines. The problem with this approach is that most people sit for prolonged periods daily (i.e. car, office chair, computer, in front of the TV) where our bodies have already developed muscular imbalances and over-emphasizing the abs can create a greater imbalance that can often lead to lower back pain!

The Ideal Program

The ideal core strengthening program to get a smaller waist size and prevent back pain is one that is balanced with equal attention paid to flexion, extension, lateral flexion and rotational exercises

A Balanced Approach

Do each of these routines one day per week as part of your normal workout:

Day 1: Abdominal Crunches and Back Extensions – do these on the floor or with a stability ball.

Day 2: Prone Plank and Ball Bridges – alternate between each for best results.

Day 3: Side Plank and Standing Medicine Ball Twists – watch your spinal alignment on these.

Do you really want that six pack?

Do the above program along with regular cardiovascular training and healthy eating to get your body fat into a healthy range and you should be able to see that six-pack soon enough!

If you have any questions or pain with any of these exercises, contact a physical therapist for additional information or assistance.

Please visit our website for information on our unique back pain relief products that have been designed and tested by a physical therapist and orthopedic clinical specialist.

Why your kids... and your dog are smarter than you!

What is the first thing that cats, dogs and small children do after they wake from sleeping??

They stretch! They take their time too, slowly stretching and arching their backs, straightening and then bending their legs etc, to get their bodies ready for the day. It is instinctive, they don't think, they just do it because it feels good and it is good for them.

What do adult humans do on the other hand?? We hit the snooze button three times before getting straight up out of bed and half-hobble into the shower. It takes some people a few minutes to loosen up, but in my experience, for many, it can take 15-60 minutes to feel normal again after waking up.

The solution: stretch before getting out of bed. While lying on your back, pull your shoulder blades back and arch your back – this one usually feels good while yawning, then gently pull one knee at a time up toward your chest. This should only take a minute or two but it is a great way to start the day!

These stretches should feel good and never painful. Contact your doctor or a physical therapist, if they are painful at all, of if you have any questions.

Please visit our website for information on our unique back pain relief products that have been designed and tested by a physical therapist and orthopedic clinical specialist.