Focusing on posture can cause more trouble than it is worth
By Paul Bolger. Chartered Physiotherapist at Nano Physiotherapy, Kilkenny (www.nanophysio.ie).
We hear a lot about posture, particularly when it comes to back pain. But what if I told you that posture is not all that important? What if I told you that, in fact, focusing on posture has caused MORE, not less, back problems? Would you believe me. Well, let me explain…
The Posture Myth
Posture has, for thousands of years, been seen as a way that us humans can differentiate ourselves from other animals. An upright and imposing posture has been seen as a sign of high status and virtue.
The idea that a ‘good’ posture is important for back pain is a relatively new phenomenon. It has been a mainstay of many doctors’ and physiotherapists’ treatments for those in pain for several decades. But back pain rates have not been declining in that time – in fact they are as high as they have ever been. Our focus on posture is not helping this.
Research has not shown any strong link between posture and back or neck pain. We cannot predict who is going to develop pain by looking at posture – whether that be standing, sitting or lifting posture.
When Posture Harms
Focusing too intently on posture can cause trouble.
It is well established that kinesiophobia, i.e. a fear of movement, is associated with persistent pain problems. If a person believes that posture is key to their back health, they may become overly conscious of their postures throughout the day. They constantly “correct” their posture and avoid certain positions – like slumped, slouched positions. Some people avoid bending, preferring to squat down to pick up even light objects from the floor.
Yes, for some injuries and pains, avoiding certain positions may be a good idea for a short period of time. But it is healthy to allow yourself to ease back into normal movements – including bending, twisting, slouching and lifting. After all, this is what our amazing backs are made to do!
What is actually important?
So, is posture irrelevant? Not completely. Our posture tells the world a bit about our mood, openness and energy levels at any given moment. It may be useful for some people to work on postural changes to help them deal with certain physical issues. But there are many, many things that come well ahead of posture on the list of things that impact back health
General activity and fitness, quality of sleep, levels of stress, quality of relationships, job satisfaction, levels of depression and anxiety, self-efficacy (i.e. confidence in own ability to achieve something), body weight and diet, fear of movement, smoking, tendency to catastrophise – these are some of the things that I would rank as more important for long term back health and pain management.
So, for somebody seeking to improve their back health, read through the list above again. Is there anything here that you could start to work on? Just pick one and start there. You might be surprised, making one healthy change in your life can be the spark that ignites further healthy habits.
As always, if you are seeking help for your own individual situation, it is best to bring up what you have learned here with a registered healthcare professional.
