I’ve read Painscience over the years. It’s one of the few places that attempts to cut through the BS of “pain medicine” and I agree with Paul on many things.
However, I am looking at “posture” from a new perspective. (Kind of wish I had another word for body-position—pose? A lot of bad thinking is currently applied to “posture”.)
Posture = the pose you are in = the positioning of all the bits of your body, at any time.
Good posture = good positioning. Enabled by an unrestricted range of movement, normal tensions within the connective tissue system and the appropriate use of muscles.
Bad posture = bad positioning = misalignment of moving parts = increased biomechanical stress. At some point the body will start to generation warning signals—pain.
The body is an incredible machine with a massive capacity to tolerate misusage, adapting its positioning to avoid pain and spread the burden of misplaced forces. Every adaption however, reduces alignment and increases imbalance, a progression of worsening positioning overtime. The more strain/exertion/trauma the body is expose to the more misalignment develops. For the body to function at/near optimal, it much have all potential position possibilities open to it—a full range of movement—allowing whatever posture/position that is most appropriate to be used for the task at hand.
Paul Ingraham says in the article you linked to:
Poor posture is any habitual, self-imposed positioning that causes physical stress, especially coping poorly with postural challenges.
There is a big difference between “poor posture” and “postural stress,” but the distinction seems to be absent from most discussions of posture and ergonomics.
I say poor posture is when there is postural stress. Also posture can be active or passive (conscious engagement of muscles or subconscious brain to body commands to muscles—habits).
If there isn’t stress, it’s not a bad position to be in so it’s not a poor posture. Examples Paul uses:
The most stereotypical poor posture of them all — a hunched upper back, with the shoulders rolled forward
Is this really an example of “poor posture”? If the shoulders can be “unhunched”, if the subject has a full range of movement, hunched is just another pose. Being in a position that is classically labelled “poor posture” isn’t an issue if stress is minimal, and no pain is generated (RSI in wrists much more likely with “texting hunches”). However if movement of the neck and shoulders are restricted, if “hunched” is a fixed feature, the body is less able to adjust when it needs to, so it becomes a bad posture, generating postural stresses.
“Squatting like a baby” …… hopelessly unrealistic for most people.
I understand Paul’s view on this, a few years ago I would have laughed at the thought of getting into a squatting pose and cried out loud twisting and rotating to get into an approximation of the position. I would have battled a lot of pain to stay there, fidgeting and adjusting looking for the least painful option. But I can squat comfortably now. It wasn’t an aim, or something I intentionally did. It’s just another position to move into and out of as I work with the whole of my body, using my Base-Line as starting reference for relative positioning of the rest of my body—to sense my posture for myself and feel how to move to improve my range of motion.
Read though my take on posture. Question the validity of each statement.
Read though Paul’s take on posture. Question the validity of each statement. (I still agree with a fair bit in the article.) Check the references and consider what, who, how was studied. I’m not impressed with the quality of any studies listed. It’d be more efficient if you link to any ones you find that have some validity rather than me trying to comment on them all.
On a personal note, my patellofemoral pain started (bilaterally) when I was about 7 yrs old. I got a diagnosis of chondromalacia patellae, a label that sounded special but did nothing to reduce the pain in my knees. Walking was always painful, occasionally to the point of almost non-weightbearing. The pains shifted around and around in my knee (and the rest of my body) as my posture altered to avoid pain and keep on going. Now that use the right muscles to position my legs to torso (rectus femoris to align hip and knee joints, gluteus maximus to stabilise the posterior pelvis) my knee pains have finally gone.
Paul Ingraham has written pretty extensively on posture and it’s relationship to pain/dysfunction, surveying the literature and concludes that there’s very little evidence to support a posture/pain connection.
I’ve read Painscience over the years. It’s one of the few places that attempts to cut through the BS of “pain medicine” and I agree with Paul on many things.
However, I am looking at “posture” from a new perspective. (Kind of wish I had another word for body-position—pose? A lot of bad thinking is currently applied to “posture”.)
Posture = the pose you are in = the positioning of all the bits of your body, at any time.
Good posture = good positioning. Enabled by an unrestricted range of movement, normal tensions within the connective tissue system and the appropriate use of muscles.
Bad posture = bad positioning = misalignment of moving parts = increased biomechanical stress. At some point the body will start to generation warning signals—pain.
The body is an incredible machine with a massive capacity to tolerate misusage, adapting its positioning to avoid pain and spread the burden of misplaced forces. Every adaption however, reduces alignment and increases imbalance, a progression of worsening positioning overtime. The more strain/exertion/trauma the body is expose to the more misalignment develops. For the body to function at/near optimal, it much have all potential position possibilities open to it—a full range of movement—allowing whatever posture/position that is most appropriate to be used for the task at hand.
Paul Ingraham says in the article you linked to:
I say poor posture is when there is postural stress. Also posture can be active or passive (conscious engagement of muscles or subconscious brain to body commands to muscles—habits).
If there isn’t stress, it’s not a bad position to be in so it’s not a poor posture. Examples Paul uses:
Is this really an example of “poor posture”? If the shoulders can be “unhunched”, if the subject has a full range of movement, hunched is just another pose. Being in a position that is classically labelled “poor posture” isn’t an issue if stress is minimal, and no pain is generated (RSI in wrists much more likely with “texting hunches”). However if movement of the neck and shoulders are restricted, if “hunched” is a fixed feature, the body is less able to adjust when it needs to, so it becomes a bad posture, generating postural stresses.
I understand Paul’s view on this, a few years ago I would have laughed at the thought of getting into a squatting pose and cried out loud twisting and rotating to get into an approximation of the position. I would have battled a lot of pain to stay there, fidgeting and adjusting looking for the least painful option. But I can squat comfortably now. It wasn’t an aim, or something I intentionally did. It’s just another position to move into and out of as I work with the whole of my body, using my Base-Line as starting reference for relative positioning of the rest of my body—to sense my posture for myself and feel how to move to improve my range of motion.
Read though my take on posture. Question the validity of each statement.
Read though Paul’s take on posture. Question the validity of each statement. (I still agree with a fair bit in the article.) Check the references and consider what, who, how was studied. I’m not impressed with the quality of any studies listed. It’d be more efficient if you link to any ones you find that have some validity rather than me trying to comment on them all.
On a personal note, my patellofemoral pain started (bilaterally) when I was about 7 yrs old. I got a diagnosis of chondromalacia patellae, a label that sounded special but did nothing to reduce the pain in my knees. Walking was always painful, occasionally to the point of almost non-weightbearing. The pains shifted around and around in my knee (and the rest of my body) as my posture altered to avoid pain and keep on going. Now that use the right muscles to position my legs to torso (rectus femoris to align hip and knee joints, gluteus maximus to stabilise the posterior pelvis) my knee pains have finally gone.