I’d say that almost every practitioner who deals with people in pain would have heard a variation on the following a million and one times:
I have terrible posture.
The implication is that this “terrible” posture is:
- A problem, in and of itself.
- The cause of their pain.
This post is going to look at posture and it’s link, or lack thereof, to pain as well as strategies to improve your posture, including the role of osteopathy.
What is posture?
The position of the body with respect to the surrounding space. A posture is determined and maintained by coordination of the various muscles that move the limbs, by proprioception, and by the sense of balance. (1)
What influences posture?
A commonly held view is that posture is purely structural.
Unfortunately, while this would be great, as it would make things simple, it’s not accurate.
Posture, like pain, is an output of the nervous system, which is influenced by (in no particular order):
- Skeletal structure
- Psychological factors – mood, emotions etc
- Physical activities
- Postural reflexes
Does posture cause pain?
There are people with all kinds of posture who have pain, and there are people with all kinds of posture who don’t have pain.
If posture caused pain, then all people with the same posture would experience pain, or all people with the same pain would exhibit the same posture.
When you understand pain is a protective output of the brain, you can extrapolate that when you have pain, and your posture is altered, these postural changes are protective.
By the same token, changes in posture that occur after treatment for pain, be it hands on or movement based (or anything else really), occur because your brain is no longer needing to protect the affected region, because the perception of threat or danger has decreased.
Do You Need To Improve Your Posture?
Whilst there is a very low correlation between posture and pain, there are at least a couple of reasons why you may want to improve your posture:
- Improved movement efficiency
- Improved aesthetics
- To improve some musculoskeletal conditions (this is a separate issue, because it is specific to the individual and condition)
So unless these are a priority, then you have to ask yourself if you really want to (or need to) improve (or change) your posture.
If you do want to improve your posture, then there are things you can address:
- Your mood, emotions and mindset.
- You habitual activities and positions.
- Improving postural reflexes.
Sorry, but you can’t change your skeletal structure.
So now you know what to change, but how exactly do you do it?
Let me show you.
Change Your Mood, Change Your Posture, Change Your Mood
You can pretty much tell how someone is feeling by observing how they are holding themselves.
What is interesting, is that whilst mood affects posture, posture also affects mood. So if you are in a bad mood, simply changing your posture can change your mood.
Your mood is simply an emotion, a feeling, and according to the theories surround Rational Emotive Behaviour Therapy (REBT) “humans do not get emotionally disturbed by unfortunate circumstances, but by how they construct their views of these circumstances through their language, evaluative beliefs, meanings and philosophies about the world, themselves and others”. (2)
So really, to change your mood, you have to change your emotions by changing the language you use (to yourself and others), examine your beliefs and philosophies about the world. This will then have a flow on effect to your posture.
This is way beyond my scope of expertise, but if you find you are constantly experiencing negative mood and emotions, you could benefit from speaking with a psychologist trained in REBT or Cognitive Behavioural Therapy (CBT).
What You Do, You Become
Most of our day is made up of habitual tasks and activities. From the way you brush your teeth, to the way you pour yourself a glass of water, all the way through to your regular sitting positions and favourite activities (or lack thereof).
As our bodies crave efficiency, they will adapt to accommodate our habitual postures and positions. Some of this adaptation is structural (bone, muscle and ligament remodelling) and some is functional (loss of stability, range of motion, neural tension).
The way to change this is to increase your awareness of what you are doing throughout the day, and pay attention to how things feel while you are doing them. Then modify.
For example, if you always lean up against the left arm of the couch when watching TV, you are habitually shortening one side of your body and lengthening the other. If this was causing you problems, you could practice alternating sides of the couch, which might feel weird at first, demonstrating both the mental and physical adaptations that have taken place.
What You Really Came For – Reflexive Exercises
When we are babies, we have primitive reflexes. Part of our development sees these reflexes “going away”, however, in a way, they remain as our postural reflexes.
For an example, sit tall or stand, close your eyes and let your body sway. Once you hit a certain point, your righting reflex will kick in so you don’t fall over.
Sedentary lives devoid of rich tactile and movement based sensory stimuli can lead to diminished postural reflexes.
One way to “get these back” is to perform reflexive exercises.
These exercises aren’t like traditional exercises which focus on strength, power or endurance. These develop the qualities that underpin movement, which allow us to express and developed strength, power and endurance.
These are performed in a sequence, from most stable to least stable, and from least complex to most complex.
The positions we can use are:
- Quadruped (hands and knees).
Before you move well, you must breathe well. The first two breathing “resets” I use are crocodile breathing and 4-point/quadruped breathing. Head over to www.facebook.com/IntegrativeOsteopathyAU to read the full post with detailed explanations on how and when to use these drills to improve your breathing. #integrativeosteopathy #osteo #osteopathy #breathing #relaxation #reset #stressreliever #stressrelief
- Kneeling and 1/2 kneeling
- Standing – bilateral stance, split stance and single leg stance
In terms of complexity, we can progress by:
- Single joint movement
Prone neck nods. This exercise helps improve neck flexion and extension. It is very useful for office workers and people with neck pain and or/stiffness. By lying down, we increase stability, allowing more freedom to move at the neck. This can serve as a “pregression” to less stable positions, like kneeling and standing. #integrativeosteopathy #osteopathy #functionalmovement #mobility #stability #pain #neckpain #exercise
- Multiple joint movement
- Contra-lateral arm/leg movement
- Contral-lateral arm/leg movement that crosses the midline of the body
Brain training that works. Movements that involve crossing midline are super charged brain boosting exercises. Here I’m performing a standing cross crawl which involves contra-lateral arm and leg movement across the midline along with the stability challenge of standing on one leg. Alternating from side to side, these are a great option if you’re stuck at a desk and in a slump or in between heavy sets at the gym. #integrativeosteopathy #osteopathy #osteo #fitzroynorth #crosscrawls #neuroscience #neurorehab #pressingreset #mobility #stability #functionalmovement
Reflexive exercises are usually rhythmic and self-limiting (you can only perform them correctly, or not at all), which make them fantastic for not only improving posture specifically, but fundamental movement ability in general.*
Can Osteopathy Improve Posture?
Yes, but not in the way you probably think.
Most people assume that if they walk into an osteopath’s office, and come out after a series of treatments standing taller and feeling “lighter”, that the osteopath has somehow “straightened them up” as you would a stack of blocks.
In reality, osteopathy will affect the 3 aspects of posture described earlier:
- Interacting with a personable and affable practitioner can help improve your mood, emotions and mindset.
- An osteopath can help you identify your habitual activities and positions, as well as help ease some of the strains that these induce using manual techniques.
- Finally, an osteopath can help “re-ignite” your postural reflexes, both by using manual techniques to help improve body awareness and help address any issues that might be negatively affecting them, as well as through exercises as described above.
Posture is very poorly correlated with pain, which goes against much of the information you may have read online or heard from health practitioners.
Most of the time, things that are helpful for treating pain, like manual therapy, exercise and cognitive/emotional therapies will also have a positive effect on posture.
In most cases though, treating pain does not require a specific focus on posture, at least in the traditional sense.
This blog post was written by Dr Nick Efthimiou (Osteopath), founder of Integrative Osteopathy.
This blog post is meant as an educational tool only. It is not a replacement for medical advice from a qualified and registered health professional.
(1) Harris, P., Nagy, S., Vardaxis, N., Mosby’s Dictionary of Medicine, Nursing and Health Professions