Physical Therapy for Posture Improvement
Working from home has its numerous perks, like improved work-life balance and increased flexibility, but it also has downsides, like the searing back pain that comes with bending over a laptop for a long period of time.
Poor posture can be a result of other factors, not just working from home; either way, the effect is the same.
Poor posture over time can lead to muscle aches, headaches, and back pain.
To correct this, you can try simple do-it-yourself exercises or physical therapy for posture improvement.
Physical therapy is more recommendable because you have an expert to guide you.
But why should you bother to improve your posture?
Why Good Posture is Important
For obvious reasons like standing erect while in public and not like a saddled donkey, good posture gives you a confident poise.
Some of the headaches and occasional body aches you have are poor posture-induced and can be cured if you have a good body posture. So, one importance of good posture is to stop spending money on pain relievers.
When you bend or twist your body in an abnormal position, you're causing wear and tear to your bones and ligaments and can easily get injured if you engage in sporting activities.
Good posture also helps with shallow breathing. When you bend over your desk or your phone, your chest compresses and restricts airflow.
But when you sit upright, you open your chest and lungs and breathe in better.
What Causes Poor Posture?
Several things can cause poor posture, some of them include
Carrying heavy bags
At first, it won't seem to make a difference, but after a while, you begin to notice you slump your shoulders while walking, or maybe you're just standing and someone nudges you to stand straight.
Inactive physical life
For young people who are always indoors and barely engage in any physical activity, continuous lying around can lead to poor posture.
Sleeping position
Some sleeping positions can hurt your body, and while you get your 6-8 hours of sleep, you wake up with shoulder aches or back pains.
Fatigue and burnout
Fatigue and burnout happen when you’re extremely tired, both physically and mentally. Your body feels drained, and your muscles don’t work as well as they should. This can cause you to slouch without even realizing it.
Burnout affects your energy, making it harder to sit or stand up straight. Over time, this poor posture can cause more aches and pains. To avoid this, it’s important to take breaks, rest, and manage stress.
How Physical Therapy Helps Improve Posture
Physical therapy for posture correction works because your physical therapists are trained to identify areas of imbalance and to create recovery plans that suits your specific needs.
These recovery plans realign your muscles and loosen the tightened ones to aid better posture, helping you sit, stand, and move better.
In physical therapy, you also get properly educated about how your body works.
There's a lot of information on the internet as to how to do posture right and it can be a little hard to filter.
In therapy, you're taught the habits and movements that worsen or improve your posture. This knowledge empowers you to prevent further damage and contain the situation.
Your physical therapists also helps you to adjust to a new lifestyle that helps you imbibe your new posture naturally, and this also affects muscle memory, so you don't have to constantly remind yourself to sit right or stand right; you just do it.
Common Physical Therapy Techniques for Posture Improvement
When we say physical therapy techniques we mean methods used by PTs to correct poor posture.
Manual therapy
This is when a hands-on treatment like massage is introduced to relieve muscle tension, improve joint mobility, and realign your body for better movement.
Postural Training
Here, the physiotherapist teaches you the correct position to stand, sit, or walk. You may also be asked to adjust your work environment.
Strength training
Strength training involves doing exercises that engage and train certain muscles that carry your body. E.g., your core, neck, and back muscles.
Effective Physical Therapy Exercises for Bad Posture
Here are a few simple physical therapy exercises to improve your posture.
Plank
This simple exercise is excellent for engaging your core and improving your spine health.
To do this exercise, lie face down on your workout mat or any comfortable flat surface and lift your body on your outstretched elbows and toes.
Hold your body in a straight line for about 30 seconds and repeat.
Bridges
This exercise helps to strengthen your lower back muscles, which are important for maintaining proper posture.
Lie on your back and bend your knees with your feet flat on the floor. Lift your hips towards the ceiling, hold for a few seconds, and lower. Repeat 10–15 times.
Wall Angels
This exercise strengthens your upper back muscles. To do this exercise, stand with your back against a wall, bend your arms at 90 degrees, and try to slide your arms up and down the wall without letting them leave the surface. Repeat this motion up to 10–15 times.
Cat-Cow Stretch
This yoga stretch improves spinal flexibility. Start on all fours and arch your back upwards (cow pose) then slowly bend it downwards (cat pose). It helps relieve tension and improve posture.
How Long Does Physical Therapy for Posture Improvement Take?
The duration of a recovery program varies from person to person.
Each person is unique, so recovery programs are tailored to meet a person's specific needs.
For some people, it can take four to six weeks if they don't have severe posture problems to see some improvement.
For some people, it can take a couple of months to see significant changes, retrain their muscles, and adapt to a new healthy lifestyle.
Your physiotherapist will make progressive check-ins to know if and when necessary to adjust your recovery program duration.
Signs You Need Physical Therapy for Posture Correction
When do you know it's time to book an appointment with a physiotherapist?
You will notice signs and symptoms here and there; some may be severe and unbearable, and some just manageable.
These signs include but are not limited to the following:
Chronic neck, back, or shoulder pain that worsens with prolonged sitting or standing.
Frequent headaches or migraines are often caused by bending over and forward for a while.
Getting tired after short periods of physical activity.
A rounded upper back or slouched shoulders.
Difficulty standing or sitting up straight without discomfort.
Your loved ones comment on your posture, or you become self-aware of poor alignment.
Tips for Maintaining Good Posture After Physical Therapy
On completion of your physical therapy program, it's easy to fall back to old habits, so how do you avoid wasting the efforts you put in already?
Stay Fit
Engage in regular physical or sports activities. This makes your muscles flexible and stronger.
Adjust your workspace
You may need to invest in ergonomic work aides like a standing desk, and an ergonomic desk to help you maintain the correct postures while working remotely.
Take breaks
While working from home, it's advisable to take short intermittent breaks from your fixed working position this helps to prevent stiffness.
Be mindful
Being intentionally mindful of how you position your body at any given time is a hack to correcting and maintaining good posture.
You can set timers to go off at random times during the day to remind you to check in with yourself and see if you're positioned correctly.
If you catch yourself twisting your body in the wrong position, simply correct the posture and remember it'll take some time to get used to.
Final Thoughts
Bad posture can lead to severe health challenges if not properly addressed. And that's why you're advised to consider physical therapy for bad posture.
Whether it's one symptom you noticed or three, once it becomes evident that you have poor posture, see a physiotherapist and have a recovery program structured for you.
Engage in recommended simple physical activities like jogging to keep your body muscles active and mobile.
Lastly, maintain a consistent schedule during the program and after your physiotherapy program is over, internalize the knowledge you have, and avoid working or putting your body in a position that will lead to a relapse. To get all-around effective care and support with physical therapy for posture correction, contact us at Miracle Rehab Clinic. Our PTs are very knowledgeable and care for all patients with empathy and the care they very much deserve.
Frequently Asked Questions
How does poor posture affect overall health?
Poor posture can cause various health problems over time. It can cause pain in the neck, back, and shoulders. Bad posture often leads to headaches, poor circulation, and even breathing issues. It also puts extra stress on your muscles and joints, making them work harder than they should. This strain can cause long-term wear and tear on your body and affect overall well-being.
Can physical therapy help fix long-term posture issues?
Yes, physical therapy can help correct long-term posture problems. Therapists use specific exercises and techniques to strengthen weak muscles and improve flexibility. They teach you how to stand, sit, and move properly to relieve stress on your body. Physical therapy also helps reduce pain and prevent further damage caused by poor posture. Over time, regular sessions can lead to noticeable improvements, making everyday activities easier and more comfortable.
Can physical therapy help prevent future posture problems?
Yes, physical therapy can help prevent future posture issues. A therapist can guide you through exercises that strengthen muscles needed for good posture. When you work on improving muscle strength and flexibility, you’ll be less likely to slouch or put extra strain on your body. They also teach you proper body mechanics for daily activities, like sitting at a desk or lifting objects. This helps you maintain good posture in the long run, reducing the chance of pain or injury later on.
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