Skip to main content
Submitted by PatientsEngage on 3 March 2017

We bring you a series of articles on good posture and good health by Kalpana Kamdar, a Physiotherapist from Ahmedabad. In the first article Physiotherapist Kamdar stresses the importance of a well aligned and balanced posture to protect the bones, muscles and the supporting structures from progressive deformity and injury. Video of webinar recording below.

Seldom is the location of pain, the cause of the pain

Case Study

A 65 year old retired male, physically active at home. Chief complaint of pain in the right elbow; diagnosed as “Tennis elbow” and treated for the same with medication for pain relief and physiotherapy modalities like Ultrasound therapy, TENS (Transcutaneous electrical nerve stimulation) and local ice application (all aimed at symptom relief) for almost one month with NO significant relief.

When examined and assessed at my clinic I found the pain actually coming from a pinched nerve in the neck. I made him sleep in my clinic with good alignment of the neck with the body and explained to him to do the same at home. His pain in the ‘Elbow’ was relieved in just two sessions with the correction of his ‘sleeping posture’.

So what is Posture?

The word Posture comes from the Latin word ponere, which means “to put or to place”. Posture refers to the position of the body segments in relation to each other and their orientation in space.

Good Posture is therefore a state of balance and alignment of the body which protects the bones, muscles and the supporting structures from progressive deformity and injury. Whether a person is standing, sitting, lying or moving; good postural habits allow the muscles to function with maximum efficiency and the joints are in a state of equilibrium with the least amount of physical energy being used to maintain that position.

What is a “Good Posture”?

A very common misunderstanding regarding good posture is that it would feel rigid and take a lot of work. People usually imagine Good Posture as a position held with the chest puffed out, back and shoulders stiff and pulled back—all tensed up. And if you try to do this the whole day focusing hard on being in a good posture, you will end up feeling sore all over by the end of the day. Good posture should actually feel relaxed and easy. When you are able to place yourself in a good posture, the muscles actually do not work to hold you there. It’s similar to placing blocks one on top of the other well aligned and balanced.

Benefits of Good Posture

  1. Prevents overuse and fatigue.
  2. Decreases wear and tear.
  3. Conservation of energy.
  4. Minimizing injuries.
  5. Better functioning of the body systems.
  6. Healthy spine and joints.
  7. Improves appearance and confidence.

When you stand and sit with your body properly aligned, all your organs can function well. This includes your lungs, stomach, liver, kidneys, etc. hence allowing you to breathe better and therefore take in more oxygen, which improves the functioning of all other bodily systems; and also better digestion. A body that is healthy, functional and pain-free comes from proper postural alignment, joint position and therefore function.

3 Simple exercises to improve Posture

First, find a nearby wall, and stand with your back to it. Tuck your chin to your chest, and lean back so the back of your head touches the wall. Don’t bring your head up just yet. If your posture is such that you can’t get your head all the way back, grab a pillow to put between the back of your head and the wall. Now you’re in the right position.

Here are the exercises:

  • With your head still tucked, flap your arms, hands with your palm facing down, from your sides to just over shoulder level. Do that about ten times.
  • With your head still tucked and your palms facing down, lift your arms above shoulder level, then bend your elbows and put your hands on your ears. Do that about ten times.
  • With your head still tucked, reach out and above you with one hand and pull down, while you do the same with the other hand. Think “climbing an invisible ladder” and you’ll do it right. Do that about ten times.

What I noticed in my practice as a Physical therapist very often was that very few therapies or health interventions, conventional and alternative treatments, look at or focus on the ENTIRE body as a whole. The focus is solely on the area of pain. Why not look at the bigger picture- the whole body, the whole musculoskeletal system?

I have observed that “Seldom is the location of pain, the cause of the pain.

Kalpana Kamdar is a Clinical Physiotherapist practising for more than 20 years at the Swayam Physiotherapy Clinic, in Ahmedabad, India. She has currently introduced The Body Alignment Studio - where she helps patients understand Posture and its effects on overall health and conducts regular workshops for Posture correction and awareness.
 

References for images:

Lidder, B. October 2015. www.liddertherapies.co.uk/top-tips-for-correct-posture/
Posture alignment. 2015. www.alignedforlife.com.au/knowledge-base/postural-alignment/
Standing posture. July 2010. pilatesbirmingham.wordpress.com/2010/07/02/standing-posture/