Is Your Poor Posture Killing You Early in Lincoln NE?

Is Your Poor Posture Killing You Early?

In a study by Dado et al, the researchers looked at the connection between posture and early mortality. The study evaluated 1,353 elderly participants. By evaluating the participant's kyphosis or curve of the upper part of the back, the researchers were able to correlate an increase in early death among the elderly population. The researchers discovered that persons with a hyperkyphotic posture have a 144% greater rate of mortality. This shows us that as your posture weakens, and you form this type of postural distortion pattern, your chances of dying before your time come close to doubling. Learn more about what can be done to treat this at your Lincoln NE chiropractic clinic.

Proper Spinal Posture is Degenerating in our Society

How is this happening?

As your posture weakens both muscularly and structurally, the body begins to adapt to an abnormal posture pattern. The Thoracic spine (midback) has a natural curve to it. This is developed by one bone (vertebrae) sitting on top of another in a stacking pattern. The Vertebrae are separated by a cushioning structure called a vertebral disc. As the muscles weaken due to prolonged poor posture, and extra stress is added to the vertebra and surrounding tissues, the spine begins to compensate by creating degeneration of the discs and vertebra. This, in turn, causes the curve of the spine to increase, which actually brings the top of the spine closer to the bottom of the spine. This is one of the reasons why many people become shorter as they age. Their spines are no longer in the erect and stable position they once were.

Think of the little old lady who is bent forward and has to use a cane to hold her self up.

So what does poor posture look like in Lincoln NE?

Structurally when you have hyperkyphosis (an increased curve of the upper spine) it distorts many physical aspects of posture. You see this postural presentation regularly even though its postural affects are quite serious. This is the person that is hunched forward; their shoulders are generally rounded inwards. They have a bit of a hump also known as a dowagers hump at the base of their neck. In extreme conditions you'll see the elderly person hunched over, leaning forward, usually holding onto a cane to help them stay standing. Their head is sitting forward, and they look like they have a big round hump on their back. And this is important. This is how it starts: with rolled in shoulders, and a small bump at the base of the neck. If you already have this, it's time to pay attention.

This postural distortion pattern puts direct stress on the spinal cord and limits your ability to breathe.

So how does this affect my health?

Your body, of course, is designed to function properly. When you lose the ideal postural design of your body you also alter the function. Two of the most dramatic changes you will see from this postural distortion pattern are the effect on your breathing, and the pressure on your spinal cord and nerves. First, when your spinal curve increases, that causes the rounded back and it also stretches the spinal cord itself. The spinal cord runs through a small hole or canal in most of the vertebra. As the vertebra flex forward, it stretches your spinal cord putting stress, and sometime direct pressure, on the cord. This cord is what carries all the messages from your brain to your body.

Secondly, in regards to breathing, you will have increased difficulty drawing in a breath. Your lungs are positioned in the upper part of your body/chest. They bring in oxygen for your heart and body by expanding to pull air in. When you bend forward, or if you have this postural distortion pattern all the time, you are actually limiting the space your lungs have to expand. With each breath you have reduced the space, limiting the amount of air you can breathe in, which then limits the oxygen that is supplied to your heart and body. Having reduced oxygen in your body can cause many serious health issues, and more commonly noticed are issues such as chronic fatigue, dizziness, and even headaches. Additional health issues caused by this postural distortion pattern are muscle fatigue, back pain, herniated discs, arthritis and osteoporosis.

Sitting all day with incorrect posture can cause this

So how does this happen?

Like all postural distortion patterns, it develops over time by your habits and lifestyle. One of the most common precursors to people who have this posture distortion, are those individuals who are seated for long periods of time. Examples are those who have to work daily on computers or have to sit at a desk all day. When you allow your core muscles to relax, you lose the muscular support to sit up straight. You've allowed the chair keep you upright. This causes the thoracic spine to flex forward giving you that postural compensation pattern. Maintaining this position over time is one of the factors that cause this postural distortion pattern. Having your hands positioned in front of you with your shoulders rolled in, as if you were typing on a computer, is the exact position that creates this posture issue. With posture, you either have good posture or you don't- there is no in between.

Check the base of your neck for the formation of a hump in your spine.

How can I check my posture?

Why don't you take a second and feel the top of your back, or where your neck meets your shoulders. Do you feel a hump there? If so you may be starting to develop this postural distortion pattern.

The best way to know for sure if you are developing this postural distortion pattern is to have a postural analysis. Unfortunately, there are not many Postural Specialists readily available to perform this service. Because of the importance for you to know your posture, Auman Chiropractic & Rehab can provide a quick analysis at their office. Then a Certified Postural Neurologist will evaluate your posture through a picture, and give you specific findings in regards to your posture, potential distortion patterns, as well as possible future complications that could occur if not corrected. For more information on this topic please go to www.AumanChiropractic.com.

Action Steps for Better Posture.

So how do I correct it?

Now that you know you have this issue, how can you correct it? The most important thing to remember in dealing with posture is prevention. Not only is prevention more effective, but it is much quicker and easier to correct these problems before they happen. Here we will briefly focus on the habits of those who sit at a desk regularly.

While at your desk, do these stretches:

Neck Retractions. Retract you neck back pushing the back of your head against the chair. Hold this for 10 seconds, and repeat 5 times.
Neck Lateral Bend. Sit up straight and flex your neck to one side so that your ear moves toward your shoulder. Make sure your shoulders are pulled back and your ear is in alignment over your shoulder. Hold this for 30 seconds each side.
Neck Rotations. Keeping your eyes parallel with the horizon, rotate you head to the right and hold. Keep your shoulders back and down in a relaxed fashion. You will be looking over your right shoulder. Hold this for 30 seconds and return to the center. Repeat on the left side.

While at work, do this:

Take a posture break every 30-60 minutes. Stand up from your seat and take 20 seconds and stretch. Stretch your arms to the ceiling, bend from one side to the other, and move around in place. Another very good stretch is bringing your arms behind you, palms backward, while you look up to the ceiling.
See if you can sit on an exercise ball or posture cushion.

When at home, do this:

Stand against a wall with your feet about a foot length away from the wall, shoulder width apart. Flatten you head, shoulders, arms, and back against the wall. Hold for 30 seconds, and repeat 4 times in a day. This contracts all your extensor muscles.
Stand of one foot, with your head up and chest up, for 30 seconds, then switch legs. This stimulates upright head posture and coordination of posture muscles. Repeat 4 times per day.

For more tips like these, or for a posture correction program, visit www.AumanChiropractic.com.

Written By:
Dr. Sean D. Auman
Certified Posture Neurologist
Doctor of Chiropractic
Founder of Auman Chiropractic & Rehab
4630 Antelope Creek Road. Ste. 155
Lincoln, NE 68506
(402) 484-7300

Reference:

Hyperkyphotic Posture Predicts Mortality in Older Community-Dwelling Men and Women: A Prospective Study Journal of the American Geriatrics Society Volume 52 Issue 10 Page 1662 - October 2004. Deborah M. Kado, MD, MS, Mei-Hua Huang, DrPH, Arun S. Karlamangla, MD, PhD, Elizabeth Barrett-Connor, MD and Gail A. Greendale, MD