Preventing injuries before they happen: POSTURE, POSTURE, POSTURE

By, Stephanie Lewis – O2X On-Site Specialist

Though there is no concrete way to truly prevent injuries before they happen. There are steps you can take to invest in your body to help decrease the chances of injury. Focusing on general health and wellness in everyday life and making an effort to become 1% better can have a huge impact on reducing injuries.

One way to reduce the risk of injury is by maintaining good posture. Posture is the position the body naturally aligns to while standing, sitting, or lying down. Ideally, good posture allows for the least amount of stress on the joints, muscles, and bones. The spine should curve in an “S” shape from the neck to the tailbone (when looking at the body from the side). The ears should line up with the shoulders. Shoulders should be even and line up with the middle of the torso. Arms should rest next to the middle of the hip bones (femurs). Weight should be evenly distributed on both feet.

According to the Bureau of Labor Statistics, around 30-35% of Worker’s Compensation claims are due to ergonomic injuries. Ergonomics is the design and arrangement of the workplace setting for people to work efficiently and safely. Ideally, our spines would maintain perfect alignment everyday while working, but let’s face it, we encounter everyday situations where we tend to put our bodies in certain positions or doing repetitive motions that don’t allow for perfect posture. That’s Life! That’s also the job, which consists of standing or sitting for long periods, looking at electronic devices, carrying heavy loads, wearing heavy vests, gun belts or oxygen tanks, and equipment. All of these take a toll on the body and lead to poor posture.

Here are some examples of poor posture:

1. Slouching-affects head, neck, back, and shoulders
2. Forward head posture- affects head, jaw, and neck
3. Rounded shoulders- affects the shoulders and upper back
4. Lordosis (swayback)- excessive inward curve of low back/spine
5. Kyphosis (hunchback)- excessive outward curve of the upper back/spine

NOTE: Scoliosis (sideways/lateral curve of the spine) is not due to poor posture, but it is a spinal condition that can be made worse by poor posture.

Therefore, unless one makes a conscious effort to maintain good posture, they fall victim to daily circumstance and end up with ramifications.

Some of these consequences include:

• Pain in the neck, shoulders, back, and hips
• Increase risk of injury due to:
  • Muscle imbalance
  • Joint stress
  • Decreased range of motion/mobility
  • Reduced flexibility
  • Inflammation of tendons and joints
  • Balance issues
• Headaches
• Breathing difficulties
• Poor circulation
• Digestion issues
• Fatigue
• Permanent excessive curvature of the spine

When the workplace is set up so employees can maintain good postures, there are less injuries and illness. A great example is just adjusting the chair height to have appropriate bend at the hips, knees, and ankles. Keeping the computer height at eye level to avoid flexing the neck. Standing tall, keeping the shoulders from slumping forward. And being mindful of our body position while using our electronic devices and adjusting to maintain good alignment of the neck and upper back. While posture correctors and other ergonomic aids can be used, they offer only temporary solutions. The best way to maintain proper alignment and reduce risk of injury is to strengthen the muscles responsible for good posture and set reminders to use correct postures and good mechanics throughout the day.

Below are some upper body exercises you can incorporate in your daily routine to help improve posture.

Scapular Clocks Shrug the shoulders, then squeeze the shoulder blades and release downward (UP, BACK, and DOWN)—>Almost creating a backwards circle with your shoulders.

Horizontal Abduction

Start by holding an elastic band in front of your chest with your elbows straight. Then, pull your arms apart and towards the sides. Return to the starting position and repeat.

Banded Diagonal Lat Pulldown

Hold an elastic band with both arms at an upward diagonal in front of you with your elbows straight and palms facing up. Next, pull the band downwards and back towards your chest as you bend your elbows. Return to the starting position and repeat.

Banded Row

Hold an elastic band with elbows straight and palms facing each other. Draw back the band toward the chest as you bend your elbows. Keep your elbows near the sides of your body. Return to the starting position and repeat.

Banded Diagonal Upward Row

Hold an elastic band with both arms at a downward diagonal in front of you with your elbows straight and palms facing down. Next, pull the band upwards and back towards your chest as you bend your elbows. Return to the starting position and repeat.

Banded Shoulder External Rotation

Hold an elastic band with both hands in front of the torso near the naval, palms facing up and elbow bent to 90 degrees. Keeping the elbows bent, pull the band outwards, squeezing your shoulder blades together.

With all of these exercises, the key is to squeeze the shoulder blades, chest high, and chin at a neutral level maintaining correct posture through all sets and reps. Start with 1 set of 10 of each, then work toward 2 sets of 10 each, then 3 sets of 10.

We all can work on improving posture and reducing injury risk. Therefore, make this a priority in your workouts to get 1% better everyday!

References:

1. Susilowati IH, Kurniawidjaja LM, Nugraha S, Nasri SM, Pujiriani I, Hasiholan BP. The prevalence of bad posture and musculoskeletal symptoms originating from the use of gadgets as an impact of the work from home program of the university community. Heliyon. 2022 Oct;8(10):e11059

2. Van Rhenen MS, van der Beek AJ, Bongers PM, et al. The influence of posture on musculoskeletal disorders in office workers: a systematic review. Ergonomics. 2003;46(13):1245-1267.

3. Feng Q, Wang M, Zhang Y, Zhou Y. The effect of a corrective functional exercise program on postural thoracic kyphosis in teenagers: a randomized controlled trial. Clinical Rehabilitation. 2018;32(1):48-56.

4. Kamali F, Shirazi SA, Ebrahimi S, Mirshamsi M, Ghanbari A. Comparison of manual therapy and exercise therapy for postural hyperkyphosis: A randomized clinical trial. Physiother Theory Pract. 2016;32(2):92-7

5. Lewis JS, Valentine RE. Clinical measurement of the thoracic kyphosis. A study of the intra-rater reliability in subjects with and without shoulder pain. BMC Musculoskelet Disord. 2010 Mar 1;11:39

7. Rodrigues M, Serpa Y, Macedo D, Sousa E,A serious game to practice stretches and exercises for a correct and healthy posture, Entertainment Computing, 2018; 28: 78-88

8. Jeong-Il Kang, Hyun-Ho Choi, Dae-Keun Jeong, Hyun Choi, Young-Jun Moon, Joon-Su Park, Effect of scapular stabilization exercise on neck alignment and muscle activity in patients with forward head posture, Journal of Physical Therapy Science, 2018, Volume 30, Issue 6, Pages 804-808

9. Bayattork M, Sköld MB, Sundstrup E, Andersen LL. Exercise interventions to improve postural malalignments in head, neck, and trunk among adolescents, adults, and older people: systematic review of randomized controlled trials. J Exerc Rehabil. 2020 Feb 26;16(1):36-48

9. Czaprowski, D., Stoliński, Ł., Tyrakowski, M. et al. Non-structural misalignments of body posture in the sagittal plane. Scoliosis13, 6 (2018).

About O2X On-Site Specialist Stephanie Lewis:

Stephanie Lewis currently serves as an O2X On-Site Human Performance Specialist, leveraging her extensive expertise in athletic training and exercise physiology. With over 20 years of experience in the field, Stephanie is a BOC Certified Athletic Trainer since January 2005, holding additional certifications including ACSM Certified Exercise Physiologist, NSCA Certified Strength and Conditioning Specialist, and Certified Tactical Strength and Conditioning Facilitator. Her role at O2X involves optimizing the performance and well-being of tactical athletes, drawing from her diverse background across various sports levels, including youth camps, collegiate athletics, and professional sports. She has provided injury care and rehabilitation across a spectrum of environments, including physical therapy clinics, orthopedic surgeries, and military health services. Stephanie’s versatility has seen her supporting athletes at every level, from high school to the Olympics, as well as serving in crucial roles during unprecedented times such as the COVID-19 lockdown.

About O2X Human Performance:

O2X Human Performance provides comprehensive, science-backed programs to hundreds of public safety departments, federal agencies, and the military. O2X works with clients to elevate culture, improve mental and physical wellbeing, support healthy lifestyles, and reduce healthcare costs associated with injuries and illnesses. Driven by results and cutting edge research, O2X programs are designed and delivered by a team of Special Operations veterans, high level athletes, and hundreds of leading experts in their respective fields of human performance.