54 | HealthLinksSC.com SIGNS YOU HAVE POOR POSTURE There are many indicators of poor posture, but some of the more common are hunched shoulders, rounded shoulders, rounded upper back, forward head carriage and arched lower back. Another indicator is back pain. Unsure if you have good posture? Talk to your chiropractor or schedule an appointment for a spinal examination. FACTORS THAT CONTRIBUTE TO POOR POSTURE There are several common factors linked to poor posture: • Stress. • Obesity. • Pregnancy. • Weak postural muscles. • Abnormally tight muscles. • High-heeled shoes. HOW TO MAINTAIN OR CORRECT POSTURE The first step is awareness! Bring your attention to your posture as you sit, stand or lie down. If you’re sitting, keep both feet on the floor or a footrest, don’t cross your legs and use low-back support. While standing, keep your knees slightly bent, relax your arms and pull your shoulders back. When lying down it’s critical to choose the right mattress and pillow, and to avoid sleeping on your stomach. Source: chiropracticusasc.com/posture-chiropractor Raising your phone to eye level when you text, raising your computer screen at your desk, using a standing desk and focusing on keeping your posture upright are all examples of proactive lifestyle changes, according to Dr. Murrin. The right pillow matters too. “You want to make sure your pillow is supportive and the correct fit for the size of your head,” Murrin added. “If the pillow is too big, it pushes your head too far forward, which exacerbates forward head posture. A pillow that is too thin can be harmful as well, causing your muscles to work too hard at night while sleeping when it’s supposed to be relaxing.” Murrin and others also recommend postural strengthening exercises. Adjusting back alignment is an ongoing venture; it’s not a one adjustment and done condition. “Think about going to the gym,” explained Dr. Lee Russo, chiropractor, clinical director and owner of Axis Chiropractic Care in Charleston. “To reach a goal or alleviate a problem, one workout at the gym is not enough.” Sometimes the solution involves changing daily habits too, Russo added. “Certain habits — like someone’s sleeping position — can contribute to alignment issues.” Whether you are hunched over a desk or bending to tie your shoes, back alignment plays a critical role in your daily comfort and mobility. There is no one-size-fits-all solution, experts noted. But a combination of professional care and proactive, preventative measures should ease that achy, breaky feeling that accompanies misalignment. MALALIGNMENT By the Numbers Only 28% of Americans meet the CDC's guidelines for minimum daily exercise. The prevalence of malalignment increases by 69% for people over 80 YEARS. Over 31 MILLION Americans suffer from bad posture. Each year around 10% OF THE AMERICAN population will see a chiropractor. There are around 70,000 practicing chiropractors in America. In women, the prevalence of malalignment was significantly higher among those aged > 60 YEARS (40.3% in men vs. 57.6% in women). source: crosstherapy.com, cdc.gov, 2023 Stats-google.com
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