The utilization of computers might be hastening our inclination to develop a more hunched posture as we grow older.
Consumer Reports does not have any financial ties with advertisers on this website. The ability to maintain an upright posture has become increasingly challenging for many individuals. As people age, a condition known as hyperkyphosis, characterized by a hunched-over and forward-leaning posture, becomes more prevalent. Studies indicate that approximately 20 to 40 percent of individuals over the age of 60 and 55 percent of those over 70 struggle to straighten up.
Hyperkyphosis often results in discomfort such as neck and back pain, as well as headaches. Additionally, it can give rise to respiratory and digestive problems. Furthermore, when the head and shoulders round forward, the body's center of gravity shifts, thereby heightening the risk of falling.
Health concerns, issues with body alignment.
The thoracic spine, consisting of 12 vertebrae in the upper and midback, typically exhibits a gentle curve resembling a backward C. According to Wendy Katzman, a professor emeritus of physical therapy and rehabilitation science at the University of California at San Francisco, hyperkyphosis refers to an excessive curvature of the thoracic spine. Factors such as osteoporosis-related compression fractures, degenerative disk disease, spinal deformities, and poor posture can contribute to the worsening of kyphosis. As we age, our flexibility and strength tend to diminish, making it more challenging to maintain proper posture.
The use of technology may exacerbate poor posture. Outside of work, 46 percent of adults in the United States spend five to six hours a day looking at their cellphones, while 11 percent do so for seven or more hours. Lynne Hughes, an associate professor of physical therapy at the University of Texas Medical Branch at Galveston, explains that computers and texting encourage a forward head position, making it difficult to sustain good posture.
Consequently, the back muscles may weaken and become chronically stretched, as mentioned by Katzman, while the chest and abdominal muscles and ligaments in the spine may shorten. Additionally, joints can stiffen over time, making it increasingly challenging to straighten the spine.
Ensure that you align yourself properly.
To maintain or improve your posture, there are several steps you can take. Firstly, it is important to take regular breaks if you find yourself in a forward or rounded position for an extended period of time. Every 30 to 60 minutes, stand up and perform shoulder circles, shoulder squeezes, or chin tucks to relieve tension and realign your posture.
Additionally, it is crucial to use devices such as screens at eye level to avoid straining your neck muscles and ligaments. Looking down at screens puts unnecessary stress on the neck, so positioning them correctly can alleviate this issue.
Practicing a straighter posture is also beneficial. One method is to stand against a wall with your head, shoulders, upper back, buttocks, and heels (if possible) touching the wall. Imagine a cord attached to the top of your head gently pulling you upward. Hold this position for 30 seconds, relax, and repeat three times daily. Alternatively, you can lie on your back on a firm surface with a rolled towel or pool noodle between your shoulder blades for 20 minutes a day. If lying flat is uncomfortable, you can place pillows under your head for support.
Strengthening your back and abdominal muscles is essential for maintaining good posture. Without sufficient strength and endurance, you may gradually revert to poor posture. Aim to incorporate two or three strength workouts into your weekly routine.
Taking care of your bones is also crucial for maintaining proper posture. Vertebral fractures caused by osteoporosis can lead to a forward-pitched posture. Engaging in weight-bearing exercises like walking and lifting weights, as well as ensuring an adequate intake of bone-building nutrients such as calcium, vitamin D, and magnesium, can help strengthen your bones.
If you have been consistently practicing these strategies for six to eight weeks without seeing improvements, it may be beneficial to seek assistance from a physical therapist. They can provide tailored exercises based on your specific curvature and perform manual therapies to address tight joints and muscles. If you are experiencing severe pain or discomfort, it is important to consult a healthcare professional for further evaluation and guidance.
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