July 15, 2021

Sit up straight?

Are people commenting on your posture or that you should sit up straight when you think you already are?

First of all, should you sit up straight? For a few minutes, yes, this generally a good postural position. The problem comes if you sit up straight or stand too erectly for a longer period of time (1-2 hours) without support. This upright, unsupported position can over-involve your core and hips flexor muscles as well as a group of mucles that run paralllel to the spine. When muscles that run along side the spine (iliopsoas in front and erectors/QLs in the back/side), contract over a perod of time, this can cause an extra and unnecessary compressive force to the spinal segments/joints. This compression, as well the potential lack of blood flow/oxygen getting to these over-contracted muscles can trigger tightening, fibrosis and a lack of helaing to an otherwise healthy and exercised spine.

In other words, sitting up straight can result in overactive spinal/core muscles that can cause compression and lack of blood flow in the spine. It is therefore best to only sit up straight without lumbar support for a short period of time. The rest of the time/day, ideally sit with a lumber support pushing into your lower back so that you can maintain upright posture more passively and get up and walk around or stand several times throughout the day.

Also, if you are noticing a small curve or hump on your mid or upper back or lower neck, often, this is due to muscles, tendons and joints that have thickened fascia and connective tissue or scar tissue and adhesions within or between them. This is often due to accumulated postural or sports strain. My approach is to release this with a combination of Active Release Techniques, Graston Instruments (and sometimes Shockwave Therapy) following by stretching and strengthening (postural activation exercises) to help maintain good posture.