Poor posture primarily stemmed from four prevalent lifestyle habits, according to a physical therapist; here's how to beat them.
Bad Posture's Unseen Enemies
Keep an eye out for these sneaky culprits that might be ruining your posture, causing discomfort, and taking a toll on your quality of life.
Most folks are aware that prolonged sitting can wreak havoc on your posture, but there are some surprising day-to-day factors that can cause serious damage as well. Physical therapist Mallory Behenna, from Brooks Rehabilitation, has pointed out four common lifestyle habits that she frequently sees causing poor posture among her patients. Here's what they are:
1. Endless Scrolling
You've likely heard that doom scrolling isn't just harmful to your mental wellbeing, but it's detrimental to your physical health too. Sarah Sullivan, an expert in physical therapy, says that habitually hunching over your device can lead to rounded shoulders, which cause neck pain by preventing the muscles that control the shoulder blade from activating correctly[1].
This results in the muscles on the top of the shoulder blades, going into the neck, working harder to keep the arms in place. This muscle overwork can come with tightness, limited range of motion, neck pain, and even headaches[1].
2. The Hefty Bag Struggle
While you might not hit the gym, some everyday tasks can serve as an opportunity for an impromptu workout. Mallory Behenna notes that carrying a very heavy bag on one side can indeed be beneficial if done correctly. However, be cautious, if you cannot maintain a neutral position against the imposed weight, it could lead to negative effects on your posture[1].
By holding an excessive weight on just one side for extended periods, you put more stress on the neck, shoulders, thoracolumbar spine, and core muscles, potentially causing or intensifying pain[1].
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3. Sleeping face-down
There's no escaping your favorite sleep positions, but certain ones are worse for you than others. According to Mallory Behenna, sleeping on your stomach puts your neck at the end-range of rotation and subjects it to constant strain for hours, potentially causing pain[1].
For this reason, it's best to opt for sleeping on your side or back, with proper neck support from pillows to keep things aligned.
4. Using an Unsuitable Keyboard
If you work from a desk, fitting your workspace to your body is crucial. Mallory Behenna suggests that using a keyboard that's the wrong size can lead to long-term health issues, such as carpal tunnel syndrome, repetitive strain injury, and even spinal dysfunction[1].
If your keyboard is too wide, it throws off your posture, causing strain - this is often seen in individuals using large gaming keyboards[1]. Conversely, if your keyboard is too small, it can lead to shoulder and chest strain. To avoid this, adopt an ergonomic office setup that is tailored to your body.
Reverse the Posture Damage
Along with making lifestyle changes, it's important to add some exercises to your routine that can improve your posture and strengthen your muscles and joints to better support you. Here are three exercises that Mallory Behenna recommends doing daily:
1. High Plank
High planks work your core stability and endurance, which helps with overall balance, stamina, and spinal protection[2].
Instructions:
Sets: Start with 1 and work your way up Duration: 60 seconds
- Begin in a push-up position, with your arms extended, wrists beneath your shoulders, feet shoulder-width apart, and your body flat from head to heels.
- Engage your core and avoid sagging or arching your hips.
- Hold this position for 60 seconds, aiming to increase your hold time as you grow stronger.
2. Step-Up
People often favor one leg over the other during everyday activities, leading to uneven leg strength that can create mobility issues later on[3].
Instructions:
Sets: 3 Reps: 10-15 each side
- Stand in front of a staircase or sturdy step (4-8 inches high).
- Lift your right foot and place it on the step.
- Extend the right leg to bring your left foot onto the step.
- Slowly place your right foot on the floor behind you, bending your left knee and controlling your descent.
- Step the left foot down, and repeat, alternating legs with each step.
3. Side-lying Hip Abduction
Your hip abductors are crucial for keeping you stable while you walk. Strengthening these muscles can help prevent hip pain and maintain optimal posture[4].
Instructions:
Sets: 3 Reps: 10-15 per side
- Lie on your right side, with the right knee bent.
- Lift your left leg, keeping your heel slightly behind your hip.
- Lower your left leg slowly, then repeat 10-15 times.
- Once you've completed all the reps on one side, switch to the other side and repeat.
[1] [Enrichment Source][2] [Enrichment Source][3] [Enrichment Source][4] [Enrichment Source]
- The endless scrolling habit, which is harmful to mental wellbeing, can also lead to rounded shoulders and neck pain by causing the muscles that control the shoulder blade to work harder, potentially resulting in tightness, limited range of motion, neck pain, and headaches.
- Using a keyboard that's the wrong size can lead to long-term health issues such as carpal tunnel syndrome, repetitive strain injury, and even spinal dysfunction, often seen in individuals using large gaming keyboards, as it throws off your posture and causes strain.
