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The spine has three natural curves, which allow the body to move as well as achieve normal upright standing. The lower back and cervical spine (neck) both have a lordosis, and the thoracic spine (mid back) has a kyphosis. The deep back muscles run vertically up and down the spine, assisting the spine to stay upright. The abdominal muscles supporting the back like guy-ropes on a tent wrapping horizontally and obliquely to form the abdominal wall.

It is possible to actively control the position of the spine by using the muscles of the back and abdominal wall. This muscle control is referred to as postural control.

There are several posture “types”, each associated with either too much muscle tension or not enough postural muscle activity in the body. These pictures are of three less than ideal postural commonly adopted by people with back pain.
With a “Sway back” posture (far left), there is an excessive lumbar lordosis and increased thoracic kyphosis . This is often due to a weaker abdominal area, stiff joints and poor working postures.

A Flat back posture (middle), there is a flattened lumbar curve, and the pelvis drifts forward. This is often associated with high levels of lower back muscle tension and stiffness.

A Kyphotic posture (right) can cause upper back and neck stiffness. The neck struggles to keep the head upright and weakness of the antigravity muscles leads to increased strain on the soft tissues of the mid back.

Your bodies protection system (the pain system) will become active and ongoing problems can develop if:

• You are holding too much strain in the body
• You habitually adopt poor postures
• You sustain the same posture for prolonged periods of time
• Your repeatedly move into end range positions

What’s normal?
The body is most balanced when there is minimal muscle activity required to maintain the posture. Normal healthy postural control allows your back to feel relaxed and comfortable. Bare in mind that a neutral spine requires a balance between muscle control and relaxed muscles.

What about sitting?
Backs are not designed to sit unsupported for more than short periods over the course of the day. Modern office chairs, car seats etc have back supports built in to take some to the stress off you back. When you are sitting adjust your the chair to suit your body, and if you spend a large part of your day sitting ensure you get up out of your chair and move around at regular intervals.

How to identify common problems?
Symptoms of poor posture include tight muscles, feelings of strain, or pain associated with a specific activity. E.g. when I sit in that chair, I always end up with tightness in my back.

What can I do to prevent bad posture?
You need to be mindful of the neutral spine posture, and aim to adopt this position at regular interval through the course of the day.

Any stretches and back exercises need to be matched to your postural type and specific problem. If you think your posture is a problem talk to your health practitioner and make some time for an assessment.

For example, if you have a sway back type of posture, you may develop increased lower back muscle tightness and weakness in the lower abdominal muscles. To make it easier to adopt a normal less arched lumbar spine, you may need to undertake some back stretches and develop some lower abdominal control and endurance.

Everybody needs some activity so I recommend moderate levels of fitness and aerobic exercise to complement any specific back exercise you need to do.

Article contributed by: Bruce Gilmore

Brighton Spinal Group
441 Bay Street
BRIGHTON VIC 3186
ph. 9596 7211 fax: 9596 7871
www.brightonspinal.com.au