If you are like most people working long hours and don’t do enough exercises, you are more likely to have one of the 5 most common posture problems described in this article. Knowing how to identify these posture issue and the causes of these problems is the first step to fix them.
Flat Feet (Over-pronation of the feet)
Normally we have a noticeable space on the inner part of the bottom of our foot (the arch), but if you have flat feet it means your arch, or instep, of the bottom of your feet is missing and your whole feet rolled over inwards, resulting in flat feet completely touching the ground.
To identify if you have this problem, stand on tiptoes or push your big toe back as far as possible. If your arch of the foot doesn’t appear, your foot is likely to over-pronate when you walk or run. Flat feet can be inherited, or developed in the later life, especially when your feet is overly flexible.
Common causes of pronation of feet include improper footwear, pregnancy and pregnancy, to name a few. Over-pronation can lead to stress in the feet , calf muscles tightness, Plantar Fasciitis, Metatarsalgia, Heel Spurs, to name a few. It will also cause pain when walking for a longer period of time.
Supportive footwear can solve most of the issues caused by flat feet. But stretching your calf and Achilles tendon may also help because a tight Achilles can make your foot overpronate. Static lunges, or Yoga can also help stretching these and strengthen your feet muscles.
Anterior Pelvic Tilt
If you have anterior pelvic tilt, that means you have a hip that is tilted forward. Sedentary lifestyle and lack of activity are on the list of common causes of anterior pelvic tilt. This may trigger pain in your lower back if not treated properly.
See Also: What is Anterior Pelvic Tilt?
To get rid of this problem, you have to do exercises to stretch your quads and psoas muscles and strengthen hamstrings and gluts. Aside from this, you should get rid of the habit of sitting for long hours, and you should increase your daily activity.
Hunchback is a common posture problem where your upper back is curved by 40 to 45 degrees.
Bad sitting posture, especially when are you doing computer work, is a common causes of hunchback. The major issue is you leaning forward towards the screen when you are sitting in front of a computer. Your body will adapt to this position and thus when you are walking or doing other stuff your back will assume this position.
You can treat this problem with self-myofascial release and stretching. Also, you should try to strengthen postural muscles in your upper back to counter the incorrect posture.
Rounded Shoulders is when you shoulders rolled forward. When you are standing straight and looking forward, you should not be able to your shoulders. If you are see them without moving your eyes, your shoulders are hunched forward. This posture problem is called rounded shoulders. It is a result of a tight chest muscles, and/or a weak upper back.
Common causes of rounded shoulders is again, bad sitting posture while watching TV or doing computer work. This is also caused by lack of exercising.
If you have rounded shoulders, you should do stretching exercises in order to relieve tightness in your chest, and also exercise to strengthen your upper muscles.
Forward head is another posture problem where your head is shifted forward and not aligned with your neck and body. In most people, this posture problem is caused by sitting at a computer for several hours without taking any breaks.
To correct this posture problem, you should always remind yourself to slide your head back while sitting, standing or walking. Your head should not tilt upward while you slide it back. It is also helpful to stretch the back of your neck or get a massage in order to get rid of tension.
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