Posture is the habitual position of the body, which is regulated by our brain unconsciously. Correct posture is characterized by a symmetrical arrangement of body parts to the spine. Any deviations are usually called defects or postural disorders.
Poor posture is not a death sentence. Everything can be fixed, the main thing is to pay attention to this problem and take action.
In the article we will talk in detail about the types and types of posture disorders, what will help get rid of them and how lifestyle affects posture.
What types of posture disorders exist and how do they differ from each other?
There are several types of human posture disorders. Each type of posture can cause problems in the functioning of internal organs. Below we will consider only the main ones:
- Normal posture
- Straightened
- Slouched
- Kyphotic
- Lordotic
Diagnosis and treatment of posture disorders
As a rule, diagnosing postural disorders does not cause difficulties and it is enough for an orthopedic doctor to examine the patient. In some cases, when it is necessary to differentiate postural disorders from deforming diseases of the spine, such as scoliosis, radiography of the spine is prescribed. Correcting posture takes quite a lot of time. Treatment of postural disorders is usually complex (massage, manual therapy, physiotherapy, use of corsets and exercise therapy). In addition, good nutrition with a normal content of all substances necessary for the body is of great importance. Exercise therapy plays a leading role in the treatment of postural disorders. Exercise therapy allows you to form a full-fledged muscle corset that is able to hold the spine in a normal position. Exercises should be both with weights and in the form of various gymnastics, which will not only increase muscle strength, but also restore elasticity and flexibility. Exercises must be selected only with the help of a physical therapy doctor (instructor), which will avoid disproportionate loads.
Massage and manual therapy are components of a comprehensive treatment for postural disorders. Massage improves blood circulation and tone. Manual therapy allows you to remove muscle blocks and restore mobility of the motor segments of the spine.
Physiotherapy can improve tissue trophism, relieve muscle spasms, improve conductivity and function of muscle fibers.
Normal human posture
A person with normal posture moves easily and gets less tired. The load on the joints and spine is distributed evenly. He is not bothered by back pain.
Normal posture is characterized by the following signs:
- Physiological curves will have a wavy appearance;
- The vertebrae will be noticeably emphasized;
- Head raised;
- The stomach and hips are tightened;
- Shoulders straightened.
Correct posture
- The head is positioned straight
- The angles of the shoulder blades, shoulders, nipples are located symmetrically at the same level
- Equal length of lines from ear to shoulder
- The line of the spinous processes of the vertebrae is straight
- The spine when viewed from the back is straight
- Normal physiological curves of the spine
- Lordosis in the lumbar and cervical region does not exceed the thickness of the patient’s palm
- The line between the seventh cervical vertebra and the intergluteal fold is vertical without deviation.
With correct posture, parts of the body are located symmetrically in relation to the spine. If posture is impaired, the muscles weaken, and the child can maintain correct posture for a short period of time. There are certain differences in correct posture in preschool children, schoolchildren, as well as in boys and girls at puberty.
The normal posture of a preschooler is: a symmetrical chest, without bulging of the shoulders, the shoulder blades protrude slightly back, the stomach is slightly forward, lordosis is clearly visible, the vertebral spinous processes are located in the midline.
Normal posture of a schoolchild: symmetry of the chest, absence of bulging of the shoulders, shoulder blades protrude slightly back, stomach protrudes slightly forward, lumbar lordosis is noticeable, spinous processes are located in the midline.
Posture of adolescents: the spinous processes are located in the midline of the back, the lower limbs are straightened, the shoulder girdles are slightly lowered, the waist triangles are at the same level, the stomach is retracted in relation to the chest, lumbar lordosis is emphasized in girls, and thoracic kyphosis is emphasized in boys.
Stooped posture of a person
A stooped posture is expressed in a concavity at the back of the cervical spine. The head is pushed forward, the back is semicircular. Most often, children suffer from slouching because their head is not proportional to the body, and the neck muscles are not developed enough to compensate for the weight of the head relative to the body.
This disorder is influenced by such factors as: sitting at a desk in the wrong position, lack of physical activity, psychological complexes. If a person is hunched over, then problems with back pain will definitely overtake him sooner or later. Many people around the world suffer from posture problems.
Myths and facts of posture disorders
Myth: Slouching is only a cosmetic factor and cannot cause long-term health consequences.
Facts: This is a pure myth. The consequences of slouching can be many and they can be quite serious. When stooping, a person leans forward, the shoulders come forward, and this position of the upper body can lead to both back pain and pain in the shoulders, headaches. In addition, biomechanical disorders with stooping can lead to impaired chest excursion and problems with organs breathing and heart.
Myth: Poor posture cannot be corrected.
Fact: This is absolutely not true. Exercise can significantly improve your posture.
Myth: Poor posture is innate and nothing can be changed after reaching a certain age.
Fact: Poor posture may be genetically determined, but that doesn't mean nothing can be done. Strengthening your back, abdominal (including deep abdominal) and spinal muscles can help improve your posture, allowing you to sit, stand and walk normally.
Myth: Poor posture leads to scoliosis.
Fact: This is not entirely true. Most cases of scoliosis are idiopathic, that is, of unknown cause, and no definitive link between poor posture and scoliosis has been identified. In addition, scoliosis is a deviation of the spine to the side, and postural disorders are the tilting of the spine in a different plane.
Myth: Working at a computer all day affects your posture.
Fact: Yes, it's true. Sitting at a computer during the day causes the neck to tilt forward and the shoulders to bulge, which can lead to neck problems and pain in the neck, back and shoulders. Therefore, for people whose work involves long periods of work at the computer, special ergonomic chairs are recommended and breaks from work are recommended in order to relieve static muscle tension.
What types of human posture disorders are there?
How do types differ from types of posture? Types of postural disorders are common conditions that are easily treatable.
Types of postural disorders are particular and more complex cases of diseases associated with spinal curvature. Let's consider 3 main types of violations:
- Hyperlordosis
- Kyphosis
- Flat back
Hyperlordosis
Hyperlordosis is an excessive increase in the arch of the spine in the lumbar region. The lumbar region moves forward as much as possible, while the buttocks protrude back. Hyperlordosis can be cervical and lumbar. The prefix “hyper” means a very large deflection in the lumbar or cervical spine. Among the main causes are: pregnancy, lack of physical activity, excess weight. Other causes may include factors such as a hernia, diseases of internal organs, or poor posture.
Kyphosis
The word “kyphosis” can be translated from Greek as hunchbacked. This word alone is enough to describe the posture of a person with kyphosis. It creates the effect of a “round” back. The chest is compressed due to the forward and downward position of the shoulders. In a mild form, it usually manifests itself in the form of stoop, but if it progresses, the back muscles become stretched and the vertebrae begin to deform.
Flat back
A flat back is the most common type of posture disorder. When you see a person with a flat back, an association arises as if he “swallowed a yardstick.” His posture is like a perfectly straight line without bends.
If in all previous cases the physiological curves of the spine were clearly pronounced, here the situation is the opposite. Signs of a flat back are:
- pterygoid blades;
- reduced pelvic tilt;
- thoracic kyphosis is poorly expressed;
- the chest is shifted forward.
In such cases, the depreciation of the spine is reduced, which is why it constantly receives microtraumas, which causes frequent headaches and constant fatigue.
Cervical lordosis
The cause of exacerbation of cervical lordosis can be a degenerative disease of the spine with damage to the cervical vertebrae or intervertebral discs, as well as injuries and bruises of this part of the spine.
Traveling on public transport is dangerous. Sudden braking can cause the neck to move forward and then snap back. Symptoms include neck pain, often radiating to the arms and back. Deep cervical lordosis affects people who lead a sedentary lifestyle and spend most of their time in a sitting position. This postural defect is common among office workers who slouch, droop their necks, and thrust their shoulders and arms forward throughout an 8-hour shift. The muscles between the shoulder blades weaken, and the pectoral muscles and front of the neck contract.
It is worth considering that spinal deformity is a disease that affects not only bones, but also ligaments and muscles. Curvature of the vertebrae can lead to pain and constant changes in posture.
Do not forget to observe the baby in the first stages of his life. By noticing incorrect postures, you can prevent further development of lordosis and other spinal defects.
How to prevent non-physiological lordosis? Prevention of postural defects in children lasts from infancy until the end of the growth period. Babies' uncontrolled movements can put undue stress on the spine when they suddenly stand, sit, or walk.
Physical activity is the key to correcting poor posture at any age, but it must be done correctly, under the supervision of a specialist. Movement therapy involves simultaneous: 1. Strengthening weakened muscles - especially the buttocks and abdomen and the muscles between the shoulder blades, restoring proper innervation of the muscles 2. Relieving muscle tension and contractures - the so-called opening of the hips, stretching the back of the body and opening the chest. Treatment of advanced lordosis of the lumbar and cervical spine Correct posture during work and study is the most important thing in treatment, since many people spend most of the day in this position. It is also worth performing exercises that relax the neck and back: • pull your ear once to the left shoulder and once to the right,
• make circular movements with your neck, • push your chest forward, pushing your shoulder blades back - “spread your wings,” • make circles with your arms forward and back, • raise your arms up and stretch to the sides, • sit with your stomach pulled in and tense (you can buy a balancing sensorimotor pillow).
How to recognize postural disorders in children in time
Since the effectiveness of treatment for spinal curvature in a child directly depends on how early the deviations were detected and restorative procedures began, close attention should be paid to posture. Although osteopathic methods of spinal correction show excellent results even in older adults - from 8 years of age and older - it is better if possible deviations from the norm are identified before school. Since increasing loads on the child’s skeleton and spine during school contribute to the rapid progress of postural deformation.
Make it a habit to regularly self-examine your child. This does not mean that you should refuse visits to a specialist - they should also be regular. When examining, first of all pay attention to the position of the child’s shoulder blades and shoulders. They should be located on the same level. If it is difficult to visually assess the situation, resort to the help of improvised means. When examining from the back, it is easy to notice violations of posture in children by the subgluteal folds - they should also be located at the same level. Another significant aspect is the vertical position of the spine. When viewed from the front, poor posture can be seen by the position of the collarbones and nipples.
Examining the child from the side, you can notice such deviations from the norm as stooping and a round back. To facilitate diagnosis, use a simple test - the child should be placed with his back to the wall, so that he touches it simultaneously with the back of his head, shoulder blades, buttocks and legs. This is the correct position in which the child's spine should be. Ask him to take a step forward, and you will immediately see the existing deviations. By the way, such a test can be used as a preventive exercise to work on correct posture.
If an examination reveals a curvature, this is not yet a reason to sound the alarm. Most deformities, especially at an early age, can be easily corrected by a specialist. Perform an additional test by placing the child face down on a hard, horizontal surface with his arms extended parallel to his body. Check whether the curvature remains in this position. If not, then the deformation is reversible, and it can be corrected with physical exercises, gymnastics, constant monitoring and development of correct posture. In any case, you should contact an osteopathic specialist who will tell you how to do this by adjusting the child’s daily routine and diet.
It is useful to carry out a test from time to time to check the tone of the spinal muscles, which determines the position of the spine. The child should be placed face down on a bed or couch so that part of the body from the hips and above is suspended. Hold the child's legs yourself. The norm is to hold the body in this position:
- from 30 seconds - for children under 6 years of age;
- from 1 minute - under 10 years of age;
- from 1.5 minutes - under the age of 16 years.
If you have identified curvature of the spine or insufficient muscle tone, you need to consult a doctor who will take care of the child’s posture. Usually, to obtain more detailed information about the degree of postural disorders, additional examinations are prescribed - for example, topographic photometry. This diagnostic method is based on obtaining photographic images of the patient with marks applied to the body with a marker, allowing one to control the correct position of the body. Photometry is also convenient because it allows you to monitor progress in the treatment process for children.
Osteopathic treatment for postural disorders in children
Osteopathic treatment of postural disorders (deformations) is very effective for patients of all ages. Unlike traditional medicine, which often defines a disease as a set of its symptoms and offers symptomatic treatment, osteopathy focuses on finding the root cause of the disease. And as practice shows, this approach is more logical and effective.
Forming correct posture is an important aspect in the health of every person. According to osteopathy, the human body is a complex self-regulating system in which bones and muscles, joints and internal organs are closely interconnected. The equilibrium position of the skeleton and muscular frame is the key to proper symmetrical development, the general health of the child, and the proper functioning of his organs and systems. Even minor injuries and changes in the position of the skeletal bones lead to disruption of blood circulation and metabolism in the damaged area and the body as a whole, and deterioration of neural connections. It is with these “subtle matters” that the osteopath works. You cannot simply “straighten” a curved spine—the impact must be more subtle and targeted.
At the first stage of correcting violations of children's posture, the specialist determines its degree and looks for the root causes. Usually these are mechanical dysfunctions of the body, which cause external changes. If the child has pain, it must be relieved. Only in this case will the treatment be effective - the patient must be completely relaxed, and his body must be responsive to the specialist’s influence.
The osteopath acts on individual points of the body in order to restore blood circulation in them and relieve muscle spasms that interfere with this. Indeed, often the cause of “distortion” of the spine is increased muscle tension on one side of the body and/or hypotonicity on the other.
In parallel with working on posture, the specialist identifies other disorders caused by improper development and position of the skeleton. These may be dysfunctions of internal organs, neuralgic abnormalities. Thanks to this complex effect, the child’s body receives a powerful stimulus for self-regulation, which significantly speeds up the treatment process.
Children are very sensitive to osteopathic manual techniques, which allows for effective correction in the early stages. Usually changes and results become noticeable after the first session. Unlike exclusively massage and chiropractic treatments, the result of osteopathic treatment lasts for a long time.
A full course of correction of the child’s skeleton and muscular frame may take several months. Treatment is carried out in courses of 3-5 sessions with intervals between them of 2-4 weeks. This time is necessary for the child’s body to “learn” the changes made by the osteopath’s manual techniques and adapt to them. One session takes from 40 to 60 minutes, depending on the age of the child and the nature of the observed deviations. During the session, the osteopath uses the following techniques:
- Correction of dysfunction of the sacrum and bones in the iliac region. Microdisplacements of the pelvic bones are often one of the main causes of figure deformation. They are caused by both injuries and a sedentary lifestyle. Manual osteopathic techniques allow you to restore the correct position of bones and joints, normalize blood circulation in the pelvic area, which helps improve metabolism in the body;
- Restoring spinal mobility. Disturbances can be caused by injuries (including birth injuries), incorrect position and postures in infancy, and insufficient nutrition, which often causes damage to the intervertebral discs. Not having their own blood supply system, they receive nutrition from neighboring tissues. Therefore, blood stagnation and spasms in the back muscles are very dangerous, which prevent sufficient fluid and nutrients from reaching the muscles. Dehydration of the intervertebral discs leads to impaired mobility and spinal dysfunction. The influence of an osteopath can improve blood circulation and restore the structure of the intervertebral discs, thereby restoring mobility to the spine;
- Cranial impact. By influencing the areas of the skull and the cervical-occipital junction, the osteopath improves blood supply to the brain, which allows the micro-oscillations of the skull bones to be restored. Receiving enough oxygen and nutrients, the cerebral cortex actively works, restoring lost and creating new neural connections, including those responsible for the normal functioning of the spine, limbs, and joints;
- Muscle-energy techniques. By influencing the soft tissues of the body, including muscles, the osteopath increases their tone, relieves blocks and spasms. This allows you to get rid of blood stagnation in the muscles and normalize blood circulation in them. Unlike massage techniques, osteopathic ones are more gentle and targeted, since the specialist does not influence all muscles and tissues as a whole, but only their individual points - where the spasm or block is localized.
The effect of osteopathic treatment of scoliosis and other types of spinal deformity is also evident from the example of a child’s well-being. Usually, after just a few sessions, there is a noticeable improvement in the child’s health, mobility, and freedom of movement. If, at the same time, treatment is carried out with the help of exercise therapy, then you will not be able to help but notice with what ease the child performs the exercises that were given to him with such difficulty some time ago.
Even after completing a full course of complex osteopathic treatment, do not forget about regular visits to a specialist. Avoiding repeated relapses is possible only with a balanced diet, a healthy lifestyle and moderate physical activity.
Poor posture can lead to...
- The occurrence of intervertebral hernias.
- Deformities of the spine and chest.
- Pathological changes in the hip joints.
- Chronic back pain.
- Frequent and severe headaches.
- Chronic fatigue, weakness.
- Disorders of the muscular and ligamentous apparatus of the foot.
social and psychological problems are added to the development of pathologies of organs and systems due to poor posture
- People who have incorrect posture, due to their noticeable physical deviation, are often very complex ; it is difficult for them to find a mate.
- People with poor posture most often experience self-doubt and a tendency to depression.
Physical exercises and gymnastics to correct posture in children
Therapeutic exercise and standardized physical activity are an integral part of complex osteopathic treatment for postural disorders in children. By strengthening the back muscles, children form a reliable frame that can hold the spine in the desired position. In addition, strong muscles can protect you from injuries due to falls, physical activity, sudden movements, etc.
In addition to the back muscles themselves, attention should be paid to the abdominal muscles. This muscle group is very important for keeping the spine in proper condition. A good abdominal exercise is considered to be moving from a lying position to a sitting position while holding your legs. Exercises should be performed at a slow pace at the rate of 4-5 seconds per exercise. Start with one set of 10 exercises and gradually increase the load, aim for 2-3 sets of 15-20 repetitions each with 1-1.5 minute rest intervals.