Proper posture with tailored Pilates programming to reduce back pain and painful, tense shoulders

Proper posture with tailored Pilates programming to reduce back pain and painful, tense shoulders

Unfortunately, tense shoulders and back pain are not uncommon in today's society. In our fast-paced and stressful desk jobs, it is not uncommon to sit for several hours in a row, which results in slouched or hunched shoulders and backs. This time spent in a single position can greatly affect our posture and significantly negatively change the curvature of our spine and the tension in our shoulders. A specific type of exercise called Pilates may be your best choice to not only prevent further damage, but also reduce current symptoms of pain and tension caused by poor posture.

Proper posture is defined as an optimal position when sitting, standing and moving to resist the forces of gravity acting on our bodies. When sitting or standing, our spine should have two posterior curves, a slight curve in the thoracic region (disks T1-T12), a firm curve in the sacral region (disks S1-S5), and two anterior curves, a mild curve into the cervical region (disks C1-C7) and a more aggressive curve in the lumbar region (disks L1-L5). All manipulations of these curves involve poor posture that must be modified for optimal force absorption capabilities. These abnormalities can be found from the neck and shoulders to the lower back and pelvis. This means that the entire spine can potentially suffer from an area of ​​imbalance.

Poor posture negatively affects the body in various ways. Back, neck and shoulder pain are the most common complaints among people with poor posture. Sitting for long periods of time causes compression and misalignment of the spine and the soft tissues within it, reducing the body's ability to move freely with a full range of motion. Headaches caused by tension are another observable setback caused by poor posture. Because people tend to put so much tension and strain on their necks and shoulders, the supporting muscles of the head become fatigued, leading to tension headaches. However, poor posture causes more than just structural problems. Even your digestive system, especially the intestines, is reduced to its full potential due to the additional pressure and restrictions placed on your body. If you're suffering from digestive issues, it may be time to check whether poor posture is the responsible cause.

After observing the disadvantages of poor posture, we need to learn how to repair and correct it properly. Pilates fitness has scientifically shown the benefits and improvements it can have on those with poor posture. Pilates has been referred to as “controlology,” meaning that the highest level of muscle control is achieved through this training system. As you are able to optimize muscle control, other skills such as core strength, endurance, and balance begin to develop, and each of these components is critical to progress toward good posture.

Pilates also focuses on promoting even and balanced musculature throughout the body by increasing core strength. When additional muscles are engaged through certain exercises, the body begins to align and support itself properly, and inflammation, tension, and weakness gradually disappear. This emphasizes hip, spine and shoulder alignment, eliminating the side effects of spinal compression and shoulder tension over time. In addition to structure and core strength, other fitness goals can be achieved at the beginning of a Pilates program.

Pilates, like other types of exercise programs, requires some time and effort to achieve better results. The beginning of a Pilates program involves practicing focused thought patterns, work, and commitment. Working with a professionally trained Pilates instructor is your best choice to see positive changes in your lifestyle and reduce back pain and painful tight shoulders. While many instructors claim to be Pilates experts, it is important to ensure that they have proper certification of the practice. Pilates is a very advanced and developed exercise method, and working with the best trained people will improve your experienced results faster.

If you suffer from neck tension, slumped shoulders or back pain, you should try Pilates to improve your posture. Observable benefits may include reduced pain and tension in the back, shoulders, and spine, correct posture, and improved muscle tone, self-esteem, self-confidence, digestion, breathing, and flexibility. These factors can greatly influence your quality of life and lead to a healthier and fitter lifestyle. Instead of continuing to suffer from frozen shoulder and back pain and increasing the severity of your symptoms, get additional information about Pilates and make changes in your life to realize these desirable benefits.

Inspired by Juliet Stamford