How many times have you been told to sit up straight or pull your shoulders back? I know I have been told countless times. Posture is something that culturally we have always focused on and blamed for being a common cause of back pain. This, however, is contrary to what the evidence demonstrates.
I have conversations about the importance of posture daily with patients. Many people come in very concerned that their neck pain or low back is associated with or caused by their poor posture. This is not supported by evidence. In fact we find that many people who have persistent back pain tend to maintain a very upright, tense and protective posture.
Most patients are shocked when I advise them to try just relaxing, to sit comfortably; even slump or let their shoulders and arms drop by their side. This advice is often contrary to the message they have been given over the years. However, most people when they assume these more relaxed positions, look and feel much more comfortable,. Think about how you’re sitting now, can you relax more into your chair, or let your shoulders and arms drop more comfortably?
Many people believe that their poor posture, whilst sitting at work, is the reason they are getting increased back or neck pain. I would like to challenge that idea and suggest that it probably has more to do with maintaining sustained positions and a lack of movement whilst you are at work.
Have a think about how regularly you get up and move throughout the day. Do you ever stop and just think about relaxing your posture?
It is easy to make simple changes which get you moving more regularly throughout the day. Suggestions to move more, that I often give include; having a glass of water at your desk (not a drink bottle) so you have to get up regularly to fill it up, organising walking meetings, take phone calls standing up, place objects you use regularly further away from you so you have to move to get them each time, regular quick individual or group stretch sessions. Involving your colleagues in your attempts to move more at work can also help a great deal as it makes you more accountable, but can also be fun. I often hear from patients that they believe that they don’t have time to get up and move throughout the day. This is often not the case, getting up regularly means you are more alert and refreshed which will improve your efficiency.
And remember, ‘Your next posture is your best posture!’