POSTURE, CAN YOU IMPROVE IT ?
THE CHOICE IS YOURS!
By Dr Robert Scott @ Como Chiropractic
Good posture is not just about standing up straight. It is the correct use of your body in any given task to ensure that you use the minimum amount of energy or force to carry out the procedure. It is not uncommon for a person lifting a 5Kg weight poorly to have a total pressure of some 225 Kg within the third lumbar disk. A person lifting correctly reduces this harmful stress to 105Kg reducing the load by 120 Kg. (See diagram below)
What does the added 120 Kg do to the first individual???
.It produces and perpetuates premature degeneration of the spine with associated arthritic change.
It lowers functional capacity.
It lowers resistance to further injury.
It increases stress on ligaments tendons and muscles
With good posture the outcome is a fitter, pain free individual, having more energy and a greater ability to enjoy life and recreational pursuits.
For those who are working, an increased ability to perform in their workplace and a resultant improved earning capacity in terms of immediate income and years of productivity.
The primary cause of spinal degeneration is excessive stress breaking down the annulus fibrosis (twenty layers of fibre surrounding the fluid filled nucleus) of the disk. From 18 years of age these fibres weaken, a process accelerated by poor posture. When twisting and lifting the stress on each layer is doubled as only each alternate layer of fibre is functional thus accelerating the degenerative process.
The foundation of a strong spine is the motion unit which consists of two vertebrae and the disc between them. A breakdown of the motion unit results in a weak spine. The disk allows movement and is hydraulic to absorb shocks. It has a centre (nucleus) of fluid surrounded by fibres which keep the fluid in place. As weakened barrel hoops allow fluid to flow from a barrel, weak ligaments allow fluid loss from the disc.
The diagram above shows how the water loss from the barrel is resisted by the hoops around the barrel. When too great a load is applied the hoops will break. The annulus of the disc functions in a manner similar to the hoops.
The individual motion units collectively make up the spine. Good standing posture may be likened to the mast on a boat which stays upright because of the support given to it by the rigging.
The Spine is supported in a like manner by the muscles and ligaments. Poor posture minimises the ability of the spine to resist stress and accelerates degenerative changes.
Ideal posture reduces disk degeneration. There is less shear stress at the base of the spine and fight abdominals support the back.
Strong abdominal musculature increases the support of the spine and reduces stress on the ligamentous structures. Weakened ligaments cause loss of shock absorption and arthritic changes.
For how long have we been told to stand up straight and put our shoulders back? Probably the worst thing to do if there is a slouching posture.
To eliminate the majority of daily stress from the spine one must learn to stand, walk, sit and lift in a manner that minimises spinal stress. This is not always easy as old habits are hard to break. Generally most patients can learn the basics of postural change sufficient to make a big difference over four to six consultations. From that point on it gets down to practicing till a habit is established.
Why should I have regular checks?
Research now indicates that to maintain movement in joints reduces or prevents short and long term arthritic joint changes.
Under laboratory conditions splinting a joint for more than seven days will start a chain of degenerative changes which can be reversed initially by restoring movement. If the period of splinting is over ten to twelve weeks changes become permanent and a loss of joint function cannot be fully reversed. The damage initially can be small (2% - 50/6) but over a 40 ~ 50 year period with multiple occurrences, at the age of sixty when retirement is immanent one can be left with ongoing pain and disability of some proportions.
Depending upon each individual circumstance this damage would be minimised with regular checks and preventative care on an ongoing basis. The need for care being associated with loss of strength, loss of movement and pain
Preventative strategies that you can use at home are regular stretching, walking, running, Yoga, Palates etc etc.
Thanks to Chiropractor Dr Bob Scott at
Centres for Chiropractic health Care, Western Australia
Como Tel (08) 9450 3636
Warwick Grove Tel (08) 9246 1013