Bad posture can lead to serious health problems. Whether you are sitting or standing, do it with a bad posture and you can be affected by health problems.
So, what exactly defines bad posture? It is when your spine is positioned unnaturally. Joints, muscles and bones are unnecessarily stressed when you have a bad posture. The longer you are in that position, the worse you are straining yourself.
At HCR Solutions, clients come to us with all kinds of back, joint, and body pains.. While a good massage provides relief, that relief is only temporary.
Why you may have bad posture:
- Not aware of bad posture
- Professional demands
- Joint stiffness
- Muscle weakness
- Poor ergonomic work station
Recognize Bad Posture
To deal with bad posture, you have to first differentiate between good and bad posture.
- Slouching: Slouching isthe most common form of bad posture. The shoulders are slumped and the back is curved forward.
- Leaning Back: Another bad posture, though not as common as slouching, is the back tilted behind with the head forward.
- Upright Posture: The only good posture is the one where you are standing upright. However, if you have not trained your body to stand this way, it may be difficult to stand in an upright posture continuously.
Let Physical Therapy Help
A massage provides relief by loosening up the muscles which become stiff because of bad posture.
- Muscle Strengthening
You need to improve the strength of your back and shoulder muscles so it does not keep slumping. Various exercises such as these will help strengthen your muscles in the right manner.
- Joint Mobilization
Joint stiffness is one reason why your back keeps slouching. Joint mobilization relieves that stiffness off your joints.
- Kinesio Tapping
Kinesio Tapping is a method that uses special tape to support a muscle. In extreme cases, you will find a physical therapist resorting to this to help improve your muscle strength.
- Physical Therapist Supervision
Access to a physical therapist can be very advantageous. Some of the physical therapy exercises will be simple and can be done on your own. However, there are others that need to be done in the presence of a physical therapist. This is so that you do them right and don't injure yourself.
- Create an ergonomic work station
A physical therapist will also help you create an ergonomic work station. Chances are that you work in a job that requires you to sit for hours. Remaining seated in an uncomfortable position for a long time can also affect the quality of your work. Simple advice from your physical therapist like modifying your chair's height can do wonders for your posture as well as your performance at work.
If you have been suffering from recurring chronic pain, the problem may lie in bad posture. Learn to recognize it and get a physical therapist to treat it as early as possible.
Whether you just got up on the wrong side of the bed, are feeling low or are depressed, what you need to do is exercise. Even if you're feeling a little depressed, the last thing on your mind is exercise. You would rather curl up on the bed, sleep and hope you can sleep that feeling off.
More and more studies have come out on how exercise can elevate your emotions. Whether it is running, going to the gym or even physical therapy, all of them count.
So how exactly does exercise help with any mental and emotional problem?
In a scientific sense, emotions can be broken down into chemical reactions.
- Feel-Good Brain Chemicals: Dopamine, endorphin and oxytocin are some feel good chemicals that are released when you exercise.
- Balance the immune system: An overactive immune system has been linked to encouraging depression. Exercise balances it out.
- Improve Sleep Pattern: A balanced sleep pattern that is important for your brain chemicals to be balanced out. Exercise makes your body tired.
- Sense of Achievement: Completing some form of exercise will give you a sense of achievement and that's a good confidence boost.
- Distraction: Exercise demands your complete focus so you can't think about what's depressing you.
- Coping Strategy: Whether a person is angry or depressed, exercise has proven to be a good way to get it out.
- Social interaction: You get to be around people and feel their emotions too.
If you are severely injured from an accident and you are learning to get yourself rehabilitated, physical therapy will be your way of exercise. Severe injury ranging from knee injury to hip injury to spinal injury can leave a person handicapped and highly dependent on others.
Loss of one's independence to do even the most basic of things like putting on clothes, eating or even going to the toilet, can affect any person's mental state.
Physical therapy does more than just help a person regain their muscle strength, it has the ability to give them back their independence. Every physical therapy session will help elevate a person's mental and emotional condition so that they can cope better with the reality they are facing. This is important because many rehabilitation methods only give focus to helping the victim regain his strength. Physical therapy is able to go beyond that. Added to that, physical therapy sessions are modified according the injury of the person.
If you're looking for a trained, professional and the best physical therapist in Edmonton, get in touch with HCR Solutions.
Today's office environment demands people to sit more and this has a quite an adverse effect on a person's health. It lowers your body's metabolism rate, makes your muscles stiff and can even harm your posture. Studies have shown that sitting too long increases your chances of developing various health problems like obesity, diabetes and heart problems to name a few.
You may give excuses like long work hours and lack of time to exercise, so here are stretches out exercise that you can do at the office.
Shrug your Shoulders
As simple as it is, shrugging your shoulders is a simple way to stretch your shoulder, neck and upper back muscles.
- Take in a deep breath.
- Lift up your shoulders as high as possible.
- Hold for at least 30 seconds.
- Then release.
- Take a deep breath.
- As you exhale, turn to the right and grab the back of the chair.
- Twist your torso as far back as possible.
- Twist back to face front.
- Repeat on the other side.
Stretch the Arms
- Raise your arms in the air.
- Interlock your fingers.
- Bring arms down.
Stretch the Leg
Your legs get the least amount of stretching when you are sitting down.
- Ensure you are sitting firmly on the seat of your chair. You may want to grab the chair arms for support.
- Stretch out your legs so that they are parallel to the ground.
- Wiggle your toes.
- Hold it for a minute.
Get a Standing Desk
It can be difficult to stand up and continue working. The desk is too low and it's difficult to see the computer screen when standing. What you need is a standing desk. A standing desk raises the platform so that the desk is on level with you when you are standing.
- Whenever you get tired of sitting, stand up and complete your work.
- Then, when you get tired of standing, sit back down.
- Now, repeat.
Any sort of walking is better than sitting at the desk – all you need is a good excuse.
- Instead of emailing a colleague, head over to his office or cubicle and discuss it with him.
- Rather than have a colleague pass over things, or roll around in your chair, get up and get it.
- Drink plenty of water. Not only is drinking water healthy, you will have to get up and go to the toilet.
Many of these exercises are simple and you should perform them frequently throughout the day. If you are suffering from chronic pain that is not willing to go away even after these exercises, you need to see a physical therapist. Chronic pain is a serious problem that should not be ignored and in the long run, can affect your quality of living.