Within my own clinical practice, there is rarely a day goes by without the dreaded "my posture isn't great" statement exiting my patients mouth - it's a perception that is all to often branded onto a patient's persona within Musculoskeletal healthcare by practitioners across the board.
For generations, we've been bombarded with messages about the importance of "good posture."Sit up straight! Shoulders back! Don't slouch!" But what if the whole concept of "perfect posture" is a myth? Surprisingly, the obsession with rigid posture is a relatively recent phenomenon. Historically, there's little evidence for a focus on posture until the Victorian era. This shift likely stemmed from social and cultural trends, with an emphasis on proper etiquette and outward appearances.
More importantly, there's a growing body of research debunking the direct link between posture and pain. A 2018 study published in the Journal of Orthopaedic & Sports Physical Therapy [1] found no clear association between posture and neck pain. Another study in the Spine Journal (2018) [2] yielded similar results, suggesting that pain might be more related to movement dysfunction rather than static posture itself.
So, what's the real story? Our posture is actually quite adaptive. It changes throughout the day based on the activities we perform. Think about Roger Federer, the tennis maestro, with his dynamic, one-legged stances, compared to Cristiano Ronaldo, the soccer star, whose posture emphasises core stability and explosive power. Both athletes have vastly different postures, yet they excel in their respective sports because their bodies have adapted to maximise performance.
This principle extends beyond the realm of elite athletes. Consider a bricklayer compared to a desk worker. The bricklayer's posture will naturally shift and adjust to handle the demands of lifting heavy objects, while the desk worker's posture will cater to prolonged sitting.
Pain can certainly arise in these scenarios, but it's often due to insufficiency of our bodies loading capacity rather than posture itself. If a bricklayer develops a rotator cuff strain due to lacking the conditioning to be able to perform repetitive physical loading all day, or a desk worker develops neck pain due to weak postural muscles, pain may very well manifest.
However, the issue goes beyond just physical discomfort. The constant worry about posture can have negative psychosocial effects. A 2020 study published in the journal Body Image [3] found a correlation between a preoccupation with posture and increased body dissatisfaction and social anxiety. Individuals who constantly monitor their posture might feel self-conscious and judged, leading to social withdrawal and decreased overall well-being.
The key takeaway? Movement and strength training are far more important for preventing pain than obsessing over maintaining a rigid, "perfect" posture.
Focus on:
Regular exercise: Aim for a variety of activities that challenge different muscle groups and movement patterns.
Strengthening musculature that is required during your day to day: A strong core provides stability and helps maintain proper spinal alignment during daily activities, but focus on specific muscle groups related to whatever position you spend the majority of your time in!
Ergonomics: If you have a desk job, ensure your workstation is set up for optimal comfort and support your natural posture. And don't neglect getting up every 20 minutes from your desk, having a walk and getting your body moving!
So, the takeaway... Remember, no two given postures are the same. The "perfect" anatomical skeletal model you see in every health practitioners office is based off of one person. We are all different, and overthinking "perfect alignment" or "perfect posture" can be a dangerous path to go down. Ditch the posture police mentality and embrace movement! By prioritising a strong and adaptable body, you'll be well on your way to achieving optimal health and performance.
If you are really struggling with any sort of pain, please book an appointment with one of our team at Remedium Wellness Worcester - we can help you get pain free and give you the correct education in order to keep those pesky episodes of pain away for good!
Further Reading:
[1] Colloca, CJ, et al. "Does sitting posture influence neck pain? A systematic review of literature." Journal of Orthopaedic & Sports Physical Therapy, vol. 48, no. 12 (2018): 1013-1026. PubMed
[2] Studdy, MD, et al. "Posture, Pain, and Disability in Adults with Low Back Pain: A Systematic Review with Meta-Analysis." The Spine Journal, vol. 18, no. 8 (2018): 1444-1457. PubMed
[3] Calvo-Sagrado, D., et al. "The relationship between posture monitoring and body dissatisfaction and social anxiety in a sample of Spanish university students." Body Image, vol. 33 (2020): 153-158. PubMed
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