Basic Knowledge of Posture

The normal posture of the human body refers to the spine maintaining its natural physiological curves, with relaxed shoulders, a pelvis in a normal position, both feet evenly on the ground, and knees naturally slightly bent. A healthy posture not only reduces the burden on the body but also helps improve our work efficiency and quality of life. Through proper posture, our muscles and bones can bear balanced loads, thereby reducing injuries.

However, many people are unaware of their posture problems. Long-term habits of poor posture can cause the physiological curves of the spine to become abnormal, leading to issues such as hunching and slouching.

Causes of Hunching

The causes of hunching can be analyzed from multiple angles, mainly including the following points:

• Prolonged Sitting

Modern people, especially office workers, often experience changes in spinal curvature due to prolonged sitting. Sitting for long periods not only weakens the back muscles but also causes the pelvis to tilt forward and exacerbates lumbar curvature, gradually leading to hunching over time.

• Lack of Exercise

A lack of sufficient exercise, especially weak core muscle strength, can lead to inadequate support for the spine. The core muscles include the abdominal muscles, back muscles, and gluteal muscles, which work together to support the pelvis and spine, maintaining body stability. Relaxation of the core muscles can reduce spinal stability, leading to hunching.

• Poor Standing and Walking Posture

Incorrect standing posture, such as frequently standing at an angle, shifting the center of gravity, or walking with an uneven gait and incorrect walking posture, can cause spinal imbalance, leading to hunching.

• Psychological Stress and Tension

When people are anxious or under excessive stress, they often unconsciously hunch their shoulders and bend over. Long-term psychological stress can keep the back muscles in a state of tension, affecting posture.

• Genetics and Aging

As people age, the bones, joints, and soft tissues of the body gradually degenerate. Issues such as osteoporosis and intervertebral disc degeneration can also lead to hunching. Certain hereditary diseases (such as scoliosis) can also increase the risk of hunching.

How to Correct Posture and Avoid Hunching

Correcting posture and avoiding hunching requires improving lifestyle habits, enhancing muscle strength, and adjusting the work environment from multiple aspects. Here are some effective methods:

1. Maintain Correct Sitting Posture

Straight Back: When sitting, maintain the natural curve of the spine. Avoid excessive bending or leaning forward, and keep the back straight.

Feet Flat: When sitting, both feet should be flat on the ground, with knees parallel to the hips, avoiding crossed or dangling legs.

Adjust Chair Height: The height of the chair should be adjusted according to individual height, keeping the thighs parallel to the ground and providing good support for the lower back.

Stand or Move Regularly: Get up and move around every so often, stretch your limbs, and move your waist to avoid maintaining the same posture for long periods.

2. Maintain Correct Standing Posture

Feet Naturally Apart: When standing, feet should be shoulder-width apart, with weight evenly distributed, avoiding excessive burden on one side.

Tighten Abdomen and Lift Hips: When standing, keep the abdomen slightly tightened and the hips slightly lifted forward, avoiding sitting back on the hips and keeping the pelvis in a normal position.

Relax Shoulders: Shoulders should hang naturally, avoiding shoulder shrugging, and keeping the neck relaxed.

3. Strengthen Core Muscle Strength

Exercise Abdominal and Back Muscles: The strength of the core muscles is crucial for supporting the spine. You can enhance the strength of the abdominal and back muscles through yoga, Pilates, sit-ups, and other exercises.

Perform Squats and Bridges: These movements effectively strengthen the gluteal and hamstring muscles, enhancing lower limb stability and helping to adjust the position of the pelvis.

Strengthen Back Muscles: You can enhance the strength of the upper back through pull-ups, bent-over rows, and other exercises to prevent spinal deformity.

4. Adjust the Work Environment

Monitor Height: Ensure that the computer monitor is at eye level to avoid leaning forward to look at the screen.

Keyboard and Mouse Position: Keep the keyboard and mouse at elbow level to avoid excessive stretching and bending of the wrists.

Use a Supportive Chair: Choose a chair with good lumbar support to ensure the back is supported and to avoid discomfort from prolonged sitting.

5. Develop Good Lifestyle Habits

Avoid Heavy Loads: When lifting heavy objects, avoid using only back strength; squat down and use leg strength to lift, reducing pressure on the back.

Maintain Appropriate Weight: Excess weight increases the burden on the spine, leading to hunching. Therefore, maintaining a healthy weight is crucial for correcting posture.

Avoid Long Periods of Looking Down: Modern people often look down at their phones or play games, which can lead to forward neck posture. Developing the habit of looking up and keeping the chest out can effectively reduce this burden.

6. Relieve Discomfort through Massage and Physiotherapy

(1) Massage to Relieve Discomfort

• Back Massage
• Shoulder and Neck Massage
• Lower Back Massage
• Full Body Massage

(2) Physiotherapy to Relieve Discomfort

• Heat Therapy

• Cold Therapy

• Physical Therapy

Ultrasound Therapy: Uses high-frequency sound waves to create tiny vibrations that heat and relax deep muscle tissues, relieving muscle stiffness and pain.

Electrical Stimulation Therapy: Stimulates muscles with electrical currents to promote contraction and relaxation, helping to reduce muscle fatigue and pain.

Traction Therapy: Suitable for pain caused by spinal compression. Mechanical devices are used for traction to help stretch the spine and relieve pain caused by intervertebral disc compression.

• Posture Correction Therapy

Treatment Methods: Include positioning of the spine, shoulders, pelvis, etc., using corrective devices, support belts, and specific exercises and stretches to gradually change poor standing and sitting postures.