Improving your posture is more than just sitting up straight. By taking the time to improve the alignment of your spinal column, you may feel better, sleep better, and enjoy life a bit more fully. Physical therapy for posture can help you to do just that and much more.
How Physical Therapy Can Improve Your Posture
Do you suffer from a constantly stiff back? Perhaps you ache when you stand up after a long period of sitting. You may have a neck that hurts when moving. In these situations, physical therapy for posture can help improve the range of motion, reduce pain, and improve overall mobility.
Numerous types of physical therapy exist, and each of them can offer a different type and level of improvement. Your physical therapist can create a custom routine that addresses your specific needs and corrects the difficulties you’re having.
Common Posture Problems and Their Impact on Health
Posture involves one or more abnormal alignments of the spinal column. Some of the most common types of poor posture that can contribute to health impact include:
- Slouching
- Forward head posture, in which the head is in front of the shoulders and not aligned
- Rounded shoulders, causing a hunching forward and upper back curve
- Swayback posture is an exaggerated inward curve of the lower back
These types of poor posture can create numerous health implications. This includes digestive problems, limited flexibility, trouble breathing, and headaches. That’s on top of back pain and limited mobility. You may also suffer from a higher risk of being injured. With added stress and strain on the muscles and joints throughout your body, you could be at risk for various limitations on quality of life. That can even impact your emotional health.
The Role of Physical Therapy for Posture Correction
Physical therapy can offer a significant improvement in posture, correcting many of these health risks. The goal of physical therapy is to properly align the movements of the spine along with the joints, muscles, and bones to ensure they are moving using the right method. It can help you avoid conditions like spinal stenosis or correct the beginnings of various types of posture complications.
Physical therapy does this by using stretching and exercises to improve your posture slowly but with consistency. In many ways, physical therapy can help correct your posture so you can do more with your life and experience far less pain and discomfort. It does this holistically by improving muscle and joint alignment and function.
Posture Exercises and Stretches Recommended by Physical Therapists
Many of the exercises you can do to help improve posture are easier than you may realize. A good starting point is stretching. Stretching your back by arching helps to improve flexibility and may reduce some of the complications you have. If you have pain in your upper back after sleeping, start with stretching. You can also arch over a foam roller to see improvement.
Another exercise that may help is a hip flexor stretch. The hip flexors can be tight when you spend a lot of time sitting. To do this, start in a high kneeling position, with one leg lying flat on the ground and another leg forward with your foot flat on the ground. Clench your buttock muscles and bring your hips forward to strengthen those lower back muscles.
You can also do the cat-cow, which mimics the type of back stretching a cat typically does. It’s an excellent way to loosen the muscles and get your joints moving properly. To do this, position yourself so your hands and knees are on the floor in front of you. Let your stomach sink towards the ground while you arch your back upward to the roof. Hold this for a few seconds. Do the opposite by pulling your back down and holding it for a few seconds.
Door frame stretching is another very effective method for improving back pain and discomfort from poor posture. It’s beneficial to those who spend a lot of time hunched. To do this, stand in the middle of an open doorframe. Raise your arms up and out to the side as if you are making the letter “Y” shape. Press your arms against the frame and lean forward to feel the stretch.
How Physical Therapy for Posture Can Alleviate Pain
If you have muscle aches and pains, you may know a few simple tricks to reduce that discomfort, such as using heat therapy or ice therapy. Yet, if you’re feeling pain on a consistent basis, more than a few days a week, it is time to seek out additional help.
Physical therapy will help with consistency. The more you engage with your physical therapist, the better you’re building muscles and joint mobility. Strengthening your muscles also helps reduce inflammation and may help you significantly improve your mobility.
Physical therapy is a natural way of building muscle while also reducing tension and stress. Simply improving function can significantly improve pain levels.
When to Seek Physical Therapy for Posture Issues
While stretching and sitting properly certainly can help you with your overall comfort and posture, there are many reasons to turn to a professional for help. A physical therapist can help in several ways, including providing manual therapy to adjust the alignment of the spinal column and reducing misalignments that could be causing or worsening posture concerns.
If you have noted posture issues or you have chronic back pain and limited mobility, it is well worth it to turn to a professional for help. Doing so can help reduce your pain while also improving your overall quality of life.
When you are struggling with pain and discomfort, posture could be the problem. Contact Rock Valley Physical Therapy for an assessment and start on the path to improving your overall quality of life. Set up an appointment at any of our offices to start the process of recovery.