Does Posture Affect Pain?
This is a question that is hotly debated. But the answer is not so simple. The answer lies somewhere between a yes and a no….maybe sometimes? The way we look at it, while there is not a perfect posture to avoid pain, some are worse than others and some are better. One key thing to consider is that no posture is perfect. Even the “better” postures/positions can lead to discomfort if you stay in that posture for an extended period of time. That being said, let’s take a look at what we consider a neutral standing/spine posture.
Neutral Posture for Pain Reduction
A neutral posture is one that respects our anatomy and allows our muscles to function efficiently without putting abnormal stresses on certain regions. Think of it as your home base. No matter what you do during the day, wherever you go for work or other activities you typically return home… to your comfort zone. While we may engage in a variety of movements or activities over the course of the day, we want to return to our “neutral position” at frequent intervals when we are no longer actively engaging in any movement.
Neutral Standing/Spine
Try this activity in front of a mirror!
- Stand facing the mirror.
- Try to stand in a way that your main joints are stacked up: your foot, knee, hip and shoulder should line up, one on top of the other on both sides.
- Now stand sideways to the mirror and try to do the same thing (stack your joints). Hopefully you can do this! If not you may have some flexibility or other limitations so consider coming in for a more specific PT assessment.
- If you stand with your joints stacked there is just one more step. Use a broomstick or a PVC pipe and hold it behind your back with one hand up near your head and one behind your buttocks.
- Try to adjust your hips/shoulders in such a way that you feel the PVC pipe touching 3 points:
- Your head.
- Between your shoulder blades.
- Top of your buttocks.
If you have difficulty doing this exercise, keep working at it. With consistency your ability will improve.
You may also benefit from physical therapy evaluation to address more specific limitations that might prevent you from being able to do this. Give us a call at 301-539-3807 to ask us how we can help you.
Check out or previous blog on Ergonomics to see how to apply a Neutral Spine to your posture while working!
