A recent study has revealed a worrying trend among women, highlighting a common issue millions face regarding poor posture. A staggering 95% of women admit to regularly slouching, which can cause discomfort and potentially long-term problems if not addressed early.
Slouching is often seen negatively as it can lead to muscle tension, back and neck pain, headaches, poor circulation, and even digestive issues. Maintaining a hunched posture for extended periods puts unnecessary stress on your spine and the surrounding muscles, disrupting your natural alignment and causing discomfort throughout your body.
The study also shows that rounded shoulders, a key sign of spinal misalignment, affect about 76% of women. The data is based on a survey of 2,450 women conducted by the posture apparel brand Etalon.
According to Office for National Statistics data, more than half of the UK population (56%) feels they have poor posture. As mentioned earlier, this can lead to significant health problems, particularly with back and neck pain.
Back and neck problems are fuelling a major health crisis in the UK, with nearly one million people unable to work due to these issues. The welfare bill for back problems has significantly increased over the past two decades, and there has been a significant rise in long-term sickness, partly due to lifestyle changes and remote working, reports Surrey Live.
Waiting lists for physiotherapy are long, and the NHS is struggling to meet demand, with more than 348,000 people on the waiting list for musculoskeletal services in England. Key reasons why slouching is harmful:
- Muscle strain.
- Joint stress.
- Nerve compression.
- Reduced lung capacity.
- Digestive issues.
- Headaches.
- Negative perception.
The NHS states that poor posture is detrimental because it can stress your joints and ligaments more. This can lead to muscle tension, back pain, headaches, and even long-term spinal problems such as kyphosis, especially if maintained over long periods. When you slouch or fail to align your body properly, your muscles have to exert more effort to keep you upright, which can lead to discomfort and pain.
What else did the data show?
Almost half (45.3%) of those surveyed report difficulties with forward head and neck posture, commonly called “tech neck.” Approximately one in four women (26.3%) exhibit a rounded upper back, characterised by shoulders that hunch forward.
Additionally, about 16.7% of women suffer from swayback (lordosis), a postural issue in which the lower spine curves too much. The impact of poor posture goes far beyond mere discomfort. Almost 40% of women experience spinal pain, and 33% deal with headaches linked to their posture.
Around a quarter of people say their pain radiates down their legs, making it tiring to stand for long periods. Other physical issues, such as a double chin (49%), digestive problems (39%), poor circulation, and breathing difficulties, highlight the significant relationship between posture and overall health.
What exercises ease aches and pains?
These insights clearly indicate that posture is not only a matter of looks; it plays a crucial role in health, self-esteem, and overall quality of life. In response, Kristina Rudzinskaya, a certified Pilates and Yoga instructor and inventor of the Etalon posture bra, has shared five simple exercises to help combat rounded shoulders and open up the chest to tackle pain, aches and discomfort.
1. Corner stretch
Position yourself in a corner with your arms bent at a 90-degree angle, resting your forearms against the walls. Take a step forward with one foot and lean into the corner while maintaining a straight back. You should feel a nice stretch in your chest and shoulders. Hold this position for 20-30 seconds, then switch to the other leg.
2. Wall angels
Position your back against a wall, keeping your feet a few inches away. Ensure your lower back, shoulders, and head are pressed against the wall. Lift your arms to create a ‘W’ shape, with your elbows bent and hands resting on the wall. Gradually slide your arms upward to form a ‘Y’ shape, then bring them back down to the ‘W’. Do this 10 times while keeping in contact with the wall.
3. Cat-cow stretch
Get on all fours, with your hands directly beneath your shoulders and your knees under your hips. As you breathe in, arch your back, let your belly sink toward the ground while lifting your chest and tailbone up (this is Cow Pose). Then, as you breathe out, round your back, tuck your chin and tailbone in (this is Cat Pose). Continue to move smoothly between these two poses for a total of 10 cycles.
4. Roll down with a chair
Stand behind a solid chair with your feet set at hip-width. Rest your hands on the chair’s back, hinge forward at your hips, and lengthen your spine. Gradually roll down, lowering your head toward the ground while slightly bending your knees. Let your chest expand and your spine stretch out. Roll back up slowly, one vertebra at a time. Aim to repeat this five to eight times.
5. Shoulder blade squeezes
Either sit or stand with your back straight. Squeeze your shoulder blades together as if you’re trying to pinch a pencil between them. Hold this position for 5 seconds, then release. Aim to repeat this exercise 10 to 15 times.
If you have any concerns about your posture, joint health or aches, speak to your doctor. While some gentle exercises may help, getting to the root cause of your discomfort is important to rule out any possible medical conditions.