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Home and Family

Straight Talk on Posture!
by Dr. Reuven Bruner, Ph.D.

Humans stand and walk erect. But just how erect varies from person to person, sometimes dramatically. Most of us, with constant parental prodding, stood relatively straight during childhood. But gravity takes its toll as we age and many of us demonstrate a perceptible slouch by the time we reach middle age.

Certainly posture has a significant impact on overall appearance. But its impact on health is important as well.

A person with poor posture is more likely to suffer back pain, neck pain, headache and other discomfort. When the spine is kept in good alignment, the individual is less likely to experience back discomfort or related problems. Maintaining proper alignment becomes even more important as people age and have a natural tendency to slouch anyway.

And now during the month of Teshuvoh — Elul, we find ourselves getting ready for Selichos, with more time praying and standing. In the month of Tishrei, Rosh Hashonoh, Yom Kippur and Succos will require us to be davening longer and standing more.

This extra length of time standing and sitting will put pressure on our feet and backs, especially if we are overweight and not in shape. So read on and take note of the particular dangers of postural problems that may occur and especially how important it is for us to be in postural shape for the High Holy Days and then for the joyous times of Succos.

US Marines demonstrate good posture. The head is directly in line with the shoulders, which are directly in line with the pelvis. Poor posture is something less than that, although the degree can vary.

Poor posture is not the bane of only the middle-aged or the out-of-shape. Even young children may start to show some signs of slouching, although it usually becomes more noticeable in adolescence. One recommends that the problem be investigated to ensure there is no developmental deformity such as Scheuermann's Kyphosis which is rounding of the upper back or spondylolisthesis, found in some people with swayback.

It's impossible to change the situation just by telling one's child to stand up straight, although that is what most parents tend to do. Instead, kids should be encouraged to exercise regularly. Good posture will usually be one of the results since overall muscle strength is what will keep the skeleton supported and maintain good alignment into adulthood.

However, being athletic does not always mean having a straight spine and coordinated extremities. Even athletes may demonstrate poor posture. If you look at basketball or soccer players sitting on the sidelines; they are often hunched over even though they may have looked great when they were playing.

Poor posture is often caused by lack of muscle strength, particularly in the upper body. Even if people have strong lungs or strong abdomen, that does not mean they will stand up straight. They need to do exercises that specifically strengthen the upper body.

Posture is affected by a number of factors. The kind of job people have can play a big role. If you have to sit in one spot for much of the workday (learning Torah), your posture is probably going to suffer. The same is true if one has to carry heavy loads or bend over a lot. All of those actions put prolonged stress on the spine and may tend to cause slouching to compensate for the strain.

Extra weight also puts stress on the skeletal system and makes the muscles' work more difficult. A few kilos of added weight can throw anyone's posture off. It may therefore be more difficult for a person who is even slightly overweight to stand up straight for long periods of time.

Weight gain during pregnancy can tax the musculoskeletal system because the abdominal muscles are stretched over the expanding uterus and they become less effective in maintaining spinal alignment. But with a good strengthening regimen, most women can correct the problem even during pregnancy.

And certainly they can correct posture problems after pregnancy. If the woman was in good shape prior to the pregnancy and had good upper body strength, she should be able to bear the increased weight with a minimum of displacement. And even that will not be permanent if she pursues a regular strength conditioning program after her pregnancy. The body has a remarkable ability to recover if an appropriate program of stretching and strength conditioning is followed.

Footwear usually is not a factor in posture but very high heels can have some effect. If the heels are really high, they have a tendency to make the individual's rear stick out and to shift the weight into a different direction. For that reason, that type of shoe is probably not the best choice, especially for someone who will be wearing them for long periods of time or for long distances.

Fatigue also has an adverse effect on posture. It is hard to stand up straight if you are exhausted. You can often tell when people are tired just by looking at the way they are carrying themselves.

And of course normal aging has an adverse effect on posture. Especially in women, the normal Lordotic and Kyphotic curves become exaggerated as the vertebrae become compressed. Compression fractures are common, particularly in postmenopausal women. Drying out the vertebrae disks, associated with aging, further accentuates the curves. As the curve increases, so does the pain.

What's the best approach to achieving and maintaining good posture? We recommend the following steps for maintaining a healthy back and good posture:

1. Exercise regularly. General conditioning exercises such as walking and swimming are excellent exercises for strengthening the back. A program of strength training with stretching/flexibility that concentrates on the paraspinal and abdominal muscles, is also beneficial.

2. Try to flatten the lumbar curve as much as possible in the course of daily activities. This can be done, for example, by driving with the car seat as close to the steering wheel as possible, by putting the feet up on a stool when sitting or standing and by sitting in a firm, straight- backed chair.

3. Extend the kyphotic curve by sticking the chest out or by lying down on the stomach and raising the chest about 20 degrees for a few seconds, several times in succession.

4. Avoid sitting for more than 30 minutes without a break. Get up and walk around or stretch periodically to give the back a change in position.

5. Avoid activities such as riding a racing bicycle that tend to cause bending and hunching forward.

6. Forestall the onset of osteoporosis by taking the adequate amounts of calcium and vitamin D and by engaging in outdoor activities and weight-bearing exercise.

7. Lose excess weight and keep it off. Even a slight amount will "weigh" heavily on the spine and can upset balance.

We recommend that people who must sit for long periods of time use a kneeling-type of chair. Those chairs are excellent for the back because they make it impossible to slouch. If you did slouch, you would fall over backwards.

We also advise that patients be reminded to sit up straight postexercise. Many people maintain great posture when they are exercising but as soon as they get back in their car, they slouch or sit way back so that their back is not properly supported. That negates the positive effects of any exercise program. To maintain good posture, people have to be conscious of how they are standing, sitting and moving just about all the time. They have to do all three activities properly on a consistent basis to make a lasting difference.

So remember, get into shape for the High Holy Days not only spiritually with more Torah learning, more gemilus chassodim, tzedokoh and tefilloh but also physically by strengthening your muscles, stretching your tendons and ligaments to keep your back and posture safe and strong from aches, pains and injuries. Have a sweet year and a steady, straight posture.

(c) 2006 Dr. Reuven Bruner. All Rights Reserved.

Contact him at: POB 1903, Jerusalem, 91314, Israel; Tel: (02) 652- 7684; Mobile: 052 2865-821; Fax: (02) 652-7227; Email: FitnessDoctor@Bezeqint.net

 

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