Slouched Posture
I have a quick test for you. Sit in a chair in a slumped/slouched posture. Reach under the sides of the chair with both hands and pull up. Feel where there is pressure on the spine (hint: you will feel it in the lower back). Now sit upright (sit on your sit bones), reach hands under the chair and pull up. Now where do you feel the pressure? You should only feel it in your sits bones but shouldn’t feel pain.
When you sit all day in a slumped posture, research shows your back muscles become quickly deconditioned. The multifidii (primary stabilizers of the spine) turn off and begin to atrophy. This slouched posture causes your pelvis to rotate backwards and your shoulders and upper back to rotate forward.
This posture causes:
1. Sustained stretch on the back muscles and ligaments, causing microtears and scar tissue.
2. A loss of motion in the spinal joints, which leads to degeneration, arthritis and pain.
3. Inflammation in the muscles and joints.
How do you tolerate sitting all day? You must make little changes to protect the health of your spine.
1. Wiggle – every hour wiggle (roll shoulders back and forth) for 20 seconds.
2. Get up every 45 minutes-every hour. Walk to a co-workers cubicle, go to the bathroom, walk up and
down the halls.
3. Sit upright – use your sits bones to keep you upright. When you are starting to slouch it means
it is time to get up and move.
4. Exercise regularly to keep your muscles strong.
5. Get intermittent chiropractic adjustments to keep the function in your spine.
Yours In Health!
Dr. Wendy Schauer, D.C., R.K.C.
