Bad Posture - REALLY Bad Posture...

[Kreuzfidel]

Hi, all;

I'm just wondering how many of you guys have issues that have stemmed from bad posture and "stooping" for so many years in order to disguise the shape of your chest?  If so, did you need medical treatment (chiropractor, etc.) to correct the issues or did you simply "unlearn" the bad habits and adopt a new posture if you're post-op (or not)?

I have been stooping, and subsequently, maintaining a horrific posture for 21 years since the time my moobs began to develop.  I now have something of an "S shape" in profile - my shoulders slouch forward, my gut pokes out and my butt also pokes out.  It is physically painful to correct this with the appropriate posture - shoulders back, belly button sucked inwards.  Since having top surgery, I can see in the mirror how abnormal this looks now not having any breasts.  I'm afraid that when I finally am able to wear anything I like or go topless, I'm going to look like a freak because of this weird posture I maintain. 

Has anyone been in a similar situation and how did you manage to overcome this?  I suffer from horrible back pain, no doubt from this bad posture.  Thanks!

[Alexthecat]

I was planning to see a massage therapist once everything is healed. I have a bump on the back of my neck from bad posture. If yours is that bad go to the chiropractor. If you are a new client they should take x-rays for free as part of a new member promotion. There are so many around these days you can probably find at least one that will take them.

[wheat thins are delicious]

I'm now really starting to feel the effects of my poor posture which is manifesting as moderate to severe back pain, it differs depending on the day.  My bad posture habits started around age 12 as a way to hide myself from others (I was a very shy person who slouched and used my hair as a divider). This is probably coupled with having worked consistently for 5 years hunched over a register.  I try to stand up/sit up straighter and stretch more.  I wish I could afford a chiropractor.  Don't know if my work insurance will cover it but I will probably look into it.  I've read that also building up your core muscles is supposed to help with posture but I'm not sure how true that is.   

[Missadventure]

I'm afraid that when I finally am able to wear anything I like or go topless, I'm going to look like a freak because of this weird posture I maintain.

From someone who's spent 33 years trapped in a "man shell"... No one is going to think you're a freak because of weird posture. I myself have HIDEOUS posture, for either gender. My last boss had this special ergonomic chair designed to prevent slouching. The design of the thing was such that if you slouched you were supposed to fall out of the chair. I still found a way to comfortably slouch in it. And no one has ever mentioned my posture to me. Well, almost no one. I suffer off and on from bad back pains related to my posture, and have seen a chiro, who has nagged me about my posture. But, of friends and strangers, no one bats an eye about it.

[maximusloverus]

I do have horrible posture and now getting back pain. The pain I attribute to my posture and working as a furniture manager for a year so lifting improperly was also a culprit. As far as righting it I'm not sure but sleeping on the floor for me has actually helped my back pain and I also think that my posture has improved.

[blink]

You might want to see a physical therapist. They can instruct you in corrective exercises, particularly a good idea if any muscle imbalances have developed.

I have posture issues too, a bit of a slouch, and rolled shoulders. Have been working on it, but "proper" posture feels like jutting my chest out, so not sure how much progress will be made until after surgery.

[Kreuzfidel]

Thanks for the input, everyone.  I think I will make an appointment to see a physio after my chest heals up.  They may have some suggestions for posture correction, too. 

[Alexthecat]

Underworks sells some products. http://www.underworks.com/health/posture-correction

Not sure how good they work but it might be something to ask your doctor for a cheap fix em up.

[Paige]

Hi Kreuzfidel,

Usually it's a combination of weak middle back muscles and tight, shortened chest muscles.   I worked with computers for 25+ years.  Most of the people I work with have developed bad posture, including me.  4 or 5 years ago I decided to do something about it, started hot yoga, went to massage once a month, but I really didn't understand the problem until recently.

What's really helped me was to loosen my chest muscles by hanging backwards over an exercise ball for 4 to 5 minutes, 3 times a day.   Don't strain when stretching, do it gently and breath.  Doorway stretches also help.   You also need to strengthen the mid back muscles.   There are few yoga poses I use for this.  Here's a link for some ideas. http://www.yogajournal.com/practice/615

Once you loosen up the muscles in your chest and strengthen your back, you will find you have the ability to move your chest forward by tightening your mid back while you lower your shoulders.   It feels weird at first because you aren't use to it but it straightens you up.

Don't expect this to happen overnight.  It takes time.  Remember to listen to your body and be gentle.  Forcing things will just slow your progress.

Good luck.
Paige.

[Gene]

I'm building up my back muscles to help with my poor posture. Other than that, I may consider speaking to my PCM to see what he recommends.

[Ayden]

My husband had posture for years. He sits on a yoga ball at home a lot now and it's really improved. He start with just 15 minute here and there but now he sits on that thing for hours. It helped him build up his core too.

I've found that its uncomfortable at first but it has helped me too. My posture was always pretty good due to growing up in a military household. But it's better now because of that ball. I've also found that our sleeping arrangements have helped us both. Since we live in Asia we sleep on a futon on the floor. It was really painful for the first few months, but now I find it more comfortable than a bed. We actually got rid of our bed frame and went back to sleeping on the floor because the bed was hindering our sleep.

While I would not recommend just tossing out your bed and sleeping on the floor, I would say that a yoga ball may help.

[Dante]

Yeah, I really did a number on my back from slouching (I mean really slouching: we're talking 45 degrees) for so many years after my chest grew. I'm now able to stand straighter because I have a binder but I've developed lumbar hyperlordosis; it's where the lower part of the back bends in at too sharp an angle. It's extremely painful, as it creates a pressure point in my back where my spine is nearly crushing itself. I can't stand up for very long because of it. Can't sit in cushioned or "lumbar support" chairs for very long either.

Seems like you have it too, Kreuzfidel. There's exercises you can do to correct it (you can find instructions online), but I haven't had much luck with them yet. Physical therapy is also an option, but it's one I personally don't have time for.

[insideontheoutside]

Yup. My shoulders are permanently curved in because of poor posture for the very reason you mention. Only I'm still stuck with the moobs.

My massage therapist is always on me about my tight upper chest muscles (from the curving shoulders). I'm supposed to be spending about 15 minutes daily doing these stretches ...


and then laying on a rolled up towel or soft foam roll like this ...


So I'm going to start doing those finally and see if it helps, but according to her, those are some tried and true methods to help alleviate tight muscles and consequently pain around the upper back, neck and shoulders due to poor posture.