improving spinal health
Over time, poor posture can alter the shape of a person’s spine. When this happens, the spine, which is built to naturally absorb shock and maintain proper balance, is completely compromised. This impacts not only the functioning of the spine but also other vital bodily systems.
Poor Digestion: If you work a desk job you know how easy it is to let your neck and shoulders slouch over your chest and abdomen. This position compresses the abdominal organs, including your digestive tract. This can also negatively impact your metabolism and processing food.
Increased Risk of Cardiovascular Disease: Slouching puts pressure on your stomach, heart and lungs, impairing circulation which makes it harder for your organs to work properly. This reduces the oxygen that gets into your tissues! Researchers even showed that the posture people use when they spend time on a smartphone reduces respiratory function.
Back Pain: One of the most common effects of bad posture is chronic back pain, usually because of disc degeneration, or simply from the excess pressure being suffered by the spine. Disc degeneration occurs when the disks between the vertebrae thin out and lose their cushioning. But can also lead to aches and pains throughout the back, so you should keep log of when and where they occur.
Nerve Constriction: As the spine and other bones alter their position due to the long-term effects of poor posture, the skeletal system begins to come into contact with surrounding nerves and “pinch” them. These pinched nerves can cause neck and back pain, but they can also cause pain in what seems to be unrelated areas of the body.
Poor Circulation: Our body was made to move fluids and gases and when you sit all day with poor posture, you’re preventing your body from getting the necessary circulation it needs. Prolonged sitting, especially with your legs crossed, can cut off the flow, increase pressure and even cause varicose veins.
The good news is there are simple and easy stretches to help improve spinal mobility, strength and posture. Here are some that can be done right now - no fancy equipment needed!
Cat Cow Movements - These gentle spinal movements are an excellent way to warm the body up for more difficult postures, while releasing stiffness in the mid back.
Bridge Pose - A gentle back opener and strengthener whilst gently opening the front body. This pose can place slight pressure on the neck - keep your gaze up to a single point on the ceiling and stabilse the shoulder girdle.
Seated Twist - During the twist, keep the spine tall by stacking upright. Twists are designed to aid spine mobility, but the turning action can compress the vertebrae if the back is rounded.
Cobra Pose - It can be tempting to use the arm muscles to access a deeper backbend, but focusing on engaging the back muscles is a more effective way to release back tension and build muscle. Use the arms for stability.
Self awareness is the best tool to check-in and assess whether we are slouching, hunching over a computer or simply just not standing up straight. It's something that can be fixed promptly with awareness, using mobility exercises and increasing strength and flexibility. But some effects can be far more serious and will need to be addressed and not ignored. There unfortunately are those of us who as a result have spinal deformities or varied injuries in our back that may of even started to effect other parts of our anatomy. For those specific people, we can only urge you to see a health professional, in order to workout what the best method of rehabilitation is.
