Why slouching isn't as bad as you think?
Posture has been a buzz word of late... People get postural assessments and are using workstation ergonomics principles to try and find a position that is best for them to be in.
Posture is important, the default position we sit in however is very different to what we are told a normal posture looks like...
Perhaps I was wrong?... (not entirely though)
In the past I posted a picture of Homer Simpson sitting at a desk. One picture shows him slouching and the other with him sitting upright with the classic cross and tick next to the ‘right’ way to sit. But I think I may have been wrong... Not entirely, just on the details.
Anyone who has sat at a desk for an extended period knows that after a few hours they will end up slouched forward with shoulders dropped and their chin poked out. This is a relaxed position, muscles have to work less to hold us there. This is a normal function of the human body, we will automatically default to a position that requires less energy to hold. This is because the muscles that we use to hold us in a ‘perfect posture’ position are not designed to be contracted for hours at a time.
There is no such thing as postural muscles
All our muscles are designed to create movement at a joint. Some more-so than others. But none of them have the physiology to hold an extended Isometric contraction for hours at a time. If this were their function, they would be stiff, and most likely bones instead of tissue - that is made to create movement.
Improving posture is a common request of many gym goers and exercises. This usually involves doing a massive amount of upper back pulling work, releasing the tight pecs and extending the thoracic spine. Now there is nothing fundamentally wrong with this. By giving more length to the anterior tissue and improving the strength and endurance of the back muscles we can offset the amount of time we spend hunched over. However, if we go from doing all this pulling work, to then sitting at a desk for 8hrs in a row... those muscles that have just been fatigued from the training session don’t stand a chance of being able to keep contracting for the rest of the day. They are fatigued from the training. This is the conundrum.
If i took away your chair and told you to do a wall sit all day, your legs would be destroyed by the end of the day, and we can all agree that the leg muscles holding that position for (such an extended period) is not reasonable. So why do we expect our upper back muscles to be able to hold a position for the whole day.
Now. Let me explain further...
Slouching is different from a Kyphotic posture
If someone can get into a straight thoracic spine position, there is no restriction in their upper back. This is the slouch person. They can find a good position. But can’t necessarily maintain it for a whole day.
If someone has an over kyphotic spine (well-rounded spine), they are locked in the ‘slouch’ position. They are unable to extend their thoracic spine and can’t find ‘good posture’ even for a short period. This is the difference.
If someone is able to get into a position of good posture then the issue is more about giving the person more opportunities to express that position. If the person can’t get into the position then we have a little bit more of a problem... This needs to be addressed because the mechanical restriction will most likely get worse and reduce movement more (but this is a different conversation). We are talking about those people who (when needed) can have good posture but just not for an extended period.
The dreaded slouch position is an okay position to be in...
Within moderation.
Any task which requires the use of both hands is most likely to end up with us in a slouch. This would actually end up being most tasks we do on a daily basis. It’s what we are made to do.
Perhaps we could stop treating the slouch position as a dangerous position to be in, and use it more as a signal that we require a change of position or a movement break.
If you are someone who gets sore upper traps, neck, shoulders and upper back when sitting for a prolonged period, try to integrate some movement/stretching/change of position into your day. This doesn’t have to be an hourly training session, but it may be a good idea to do a little stretch every hour to give our ‘postural’ muscles a break by relieving them with a change in position.
Blog takeaways...
There is a difference between a slouch and kyphosis
Slouching in moderation is okay. It just means that you are most likely tired and due for a break
We aren’t made to hold one position for 8hrs in a row
Integrating movement and change of position into your day is most likely the best strategy to reduce pain/discomfort in the shoulders/upper back/neck
Keep a look out for my follow up blog on this topic - The relationship between posture and your mental state.
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