Poor Posture Changes Body Alignment

What is poor posture?

Poor posture is when our spine is in an unnatural position in which the spinal curves are emphasized resulting in increased stress on the joints, muscles, tendons and ligaments.

This prolonged poor positioning results in a build up of pressure in the surrounding soft tissue.

When you hunch forward at a desk, your body isn’t correctly aligned forcing some muscles to work incredibly hard all day long whilst others get weaker.

What are contributing factors of poor posture?

  • Sedentary lifestyle
  • Poor ergonomic work area
  • Occupational demands
  • Sitting in same position for prolong period trains our muscles to shorten, lengthen and even reshape causing imbalances in our body.
  • Muscle weakness/muscle tightness
  • Slouching forward position studying, working, driving or sitting cause muscles imbalances.
  • Poor core stability

Effects and symptoms of poor body posture?

Low back pain is the most frequent complaint, but other parts of the body is also affected as well, such as the neck, shoulder and arm pain are the result of postural dysfunction from poor body posture.

  • Overactive and under active muscles
  • Joint compression
  • Muscle fatigue
  • Pain
  • Headaches
  • Limited mobility
  • Breathing limitations
  • Stress
  • Lack of awareness/education of correct posture
  • Poor posture causes both restricted movement and stress to increase

What are the most appropriate types of massage to improve posture?

Various types of massage are appropriate for improving posture. The most common types of massage used include:

The most common types of massage used to improve posture are Deep Tissue Massage and Sports Massage.

A deep tissue massage can help to improve poor body posture.

A deep tissue massage focuses on the deeper layers of connective tissues and muscle fibres. Varied pressure is applied along the areas containing soft tissues, depending on the person’s preference or the type of condition the therapist is treating. A deep tissue massage aims to reduce muscle tightness and restriction to help increase mobility and range of movement. Increasing mobility and range of movement allows posture to return to normal due to a decrease in restriction and a reduction in pain.

Posture is improved through sports massage.

A sports massage is focused on areas containing soft tissues. Much like deep tissue massage, pressure used throughout a sports massage is varied depending on personal preference. A sports massage can help to improve flexibility in joints and increase the elasticity of a muscle. An improvement in muscle and joint flexibility and elasticity increases range of movement and decreases pain and restriction. A decrease in pain and restriction enables posture to return to normal and increases relaxation.

What techniques are used to improve posture?

A wide range of techniques can be used to improve posture. The techniques most commonly used to improve posture are the following:

  • Deep Strokes
  • Mobilisations
  • Myofascial release

Deep strokes can help improve posture.

Deep strokes are used on areas containing soft tissues and involve applying a deep pressure with flattened hands and fingers. The aim of deep strokes is to get deep within muscle fibres aiming to increase their temperature resulting in improved tissue elasticity and flexibility.

Improved tissue elasticity and flexibility reduces muscle tightness due to an increase in range of movement. Muscle tightness is a common cause of poor posture. By reducing muscle tightness, posture is able to be improved and return to normal. Returning posture to normal helps to decrease pain and prevents muscle tightness from occurring again.

Mobilisations are often used to improve posture.

Mobilisations are used along the spine were the joints are manipulated past their range of movement. A common cause of poor posture is stiffness around the spinal area which gives the hunched over effect on a person, bringing their shoulders forward and often tilting the head backwards. This kind of posture can cause an increase in pain and is most often work or exercise related. Mobilisations increase the range of movement at each joint in the spine by pushing and pulling the joints away from each other. Mobilisations can often be therapeutic as it relieves a lot of stress and tension around the spinal area. Stiffness at the joints is reduced when mobilisations are used, allowing a person to return their posture to normal without a feeling of pain.

Myofascial release is a technique regularly used to improve posture.

Myofascial release is applied on areas containing soft tissues and fascia. Fascia surrounds structures in the body providing protection and support. Without fascia, movement would always be restricted and often painful. When an injury occurs, fascia tissue hardens as it becomes scarred. Hardened fascia tissue increases restriction and pain which often leads to poor posture. Poor posture can further increase fascia tissue restriction, worsening the effects of injury.

Myofascial release aims to stretch and loosen fascia tissues. Fascia tissues increase in temperature during a massage, allowing the stretching and loosening to occur. Stretched and loosened fascia tissue reduces restriction and decreases pain. A reduction in restriction allows a person to return to their original posture.

Range of Benefits from all these techniques are as follow;

  • Reduced muscle and joint pain
  • Increased joint mobility
  • Improved posture
  • Corrected muscle imbalances (alongside strengthening exercises)
  • Improved blood circulation
  • Reduced stress
  • Reduced headaches
  • Improved lifestyle
  • Less fatigue
  • Improved breathing
  • Return out of alignment posture back to normal
  • Reduce muscle tightness when posture is improved
  • Relaxed muscles reduce muscle tension and relieve muscle tightness.
  • Relaxation is increased when posture is improved.
  • A massage also stimulates the release of positive hormones within the body that all encourage relaxation.
  • Mobility of joints also increases during a massage due to the specific techniques used throughout the massage.
  • Improved posture can help reduce acute pain.

So as you can see the huge benefits in having a deep tissue massage and sport massage with myofascial release including mobilisation in the session to relaxes the overworked and sore muscles that resulted from bad posture and allow your body to relax into its natural alignment.

And as to improving poor body posture is a conscious effort through stretching and strengthening exercises to correct the muscle imbalances and having a ergonomic working station.

During your visit your condition will be assessed and steps taken to assist with your rehabilitation. After the session FREE muscle stretching sheets can be provided to assist with healing your injury. It is recommended that you continue these exercises at home to speed up the healing process. To book in for a session, please call Jade Tran on 0425 444 304. I hope you found the article helpful in further understanding your symptoms. Any opinions expressed within my articles/blog are from my personal perspective, not that of my Professional Associations / Educational Institutions
.Articles are intended to convey information only and should not being misconstrued as medical advice. If you have any concerns regard to medical matter, you need to consult a professional healthcare provider.

 I will not compensate you in any way what so ever should you happen to suffer death/injury/loss/inconvenience/damage due to the information contain in this article.