Why My ‘Bad Posture’ Could Be A Pelvic Floor Issue

In a time where we are fed article titles that boast ‘best ergonomic chair’ and standing desks for home office, we have become obsessed with the idea of perfect posture and those devices marketed to us to correct ‘bad posture’. But what are we really looking for with these devices and what are we getting out of them? ‍

‍

Reducing and Minimizing‍

I would say these ergonomic devices are capitalizing on the fact that we are taking less time for ourselves and providing us with a quick fix to a complex problem. This is not to say these types of tools do not have utility. However, let us be critical in assessing how big a role they play in our health. ‍

‍

Input, Information, and Maybe a Bit of a Crutch ‍

These tools provide us with feedback, cues to our brain and body to shift our weight, move, and ultimately be more mindful of where we are in space. But does the often lofty price tag justify the purchase? I would generally say no, a chair valued at $2000 is not going to be the miracle cure for changing how you move. If anything, we may lean on those ‘ergonomic’ and ‘supportive contours’ rather than allowing our body to do the work to support us. However, a small standing desk to help you move in your workday can be helpful to break up the monotony of sitting and staring at a screen all day. But, why are we so obsessed with posture? What does ‘bad posture’ mean clinically? And why is this important when we talk about pelvic health? ‍

‍

All the Feels‍

How we position ourselves in space is, at its base level, how our nervous system feels. Think about when we are unhappy or insecure. We get small, huddled in, we grind our teeth and scrunch up our shoulders. Our sympathetic nervous system (the fight or flight part of the brain) kicks in. This part of our brain gets switched on by perceived stressors and those stressors don’t have to be big. They can be as mundane as a business meeting you’re dreading or a phone call you don’t want to make. Our body protects us, postures us to be on ‘defense’. However, we can get stuck in this pattern and when we get stuck, we hit the snooze button on adaptability. Adaptability is what we need from our body to move with us rather than against us. So, to put simply, good posture makes us feel good. We can breathe more easily, our nervous system calms, and our muscles are in a place to support us. ‍

‍

Stop Calling it ‘Bad Posture’‍

So what is bad posture anyways? As a person, I do not like the labels ‘good’ and ‘bad’. There is nothing about our bodies that is bad. Our bodies are strong, hard-working, and allow us to experience everything. Now, I do think that there are maladaptive postures, postures that work against rather than for us. Forward head, excessively arching or tucking the back, rounding the shoulders - these are all postures that set us up for pain. The body is positioned in a way where it has to essentially figure out a detour to execute a function. Meaning, it can’t move in the way it was designed because of positioning, so it figures out another way. Unfortunately, this solution is often maintained long-term and we experience pain because we are operating on our body’s backup plan for movement. ‍

‍

The Posture-Pelvic Link‍

So, we know posture changes how we feel. It changes how we move. It influences pain. But how does that relate to the pelvic floor?

‍

1. The nervous system: If we are operating and posturing in a fight or flight way, our pelvic floor muscles can start guarding against the perceived threat/stressor. Now, if the pelvic floor gets stuck into one mode, it cannot provide its full function. Meaning, it will not be as supportive, will not help stabilize the back as well, and will become weaker.‍

‍

2. Pressure and Load: For those science buffs, let’s exercise our brains and think about the body and force. If we place a moving box on a table that is 5 pounds, we need a certain amount of force to lift it, right? Now, if that moving box is moved farther away from us, we will need to recruit more of our muscles to help us lift it. The farther away the box, the more force we need from our body to move it. So, let’s think about the head and how it is positioned on top of the pelvis. Average weight of a head is about 11 pounds. If we move that 11 pounds forward 1 inch, we put more pressure down on the pelvic floor. Our pelvic floor was designed to support the head as it sits over our rib cage and pelvis. It was not designed to work its best when the head is forward. So, ultimately when we put too much pressure down on the pelvic floor, it can weaken and will have trouble working effectively because of this additional pressure.

‍

Therefore, we need neutral posture so that our nervous system is nourished and our muscles work effectively and pain-free. Posture is an integral part of a pelvic health assessment. It is why in pelvic health PT, the treatment is so much more than kegels. Pelvic health PT is about bringing more balance, more neutrality in how you move through space so that your body spends its time working for you so you can live your best life.

‍

For more pelvic floor, nervous system and wellness tips and education, follow me at @ashleynewton_dpt and @activcoreprinceton_pelvic

‍

Learn more about what a healthy pelvis can do for you, by checking out our pelvic health page.‍‍

‍

‍Disclaimer: The views expressed in this article are based on the opinion of the author, unless otherwise noted, and should not be taken as personal medical advice. The information provided is intended to help readers make their own informed health and wellness decisions.

BLOGS BY SAME AUTHOR

How Do I Advance my Yoga Practice to get Stronger and More Flexible?

Yoga is a centuries-old practice but oftentimes, teachers have not adapted the style of teaching to reflect the demands of modern day life. If we take a critical lens to the demands of the modern worker, we see more sitting, phone use, and overall sedentary lifestyle than ever before. These prolonged postures have an effect on our muscles and posture in a way that we may not be aware of when we walk into a yoga class.

Coccydynia (Tailbone Pain): Literally a Pain in the Butt

Why does my tailbone hurt when I sit on my once comfy couch? This question may become relevant for many of us during this COVID-19 pandemic.

Men's Health Spotlight: Non-Painful Sexual Dysfunction

June is Men’s Health Month. In the past, our blog has featured articles on men’s sexual health that have mostly focused on pain with sexual interactions. However, what if you don’t have pain with sexual interactions, but you are left troubled or dissatisfied following sex and/or intimacy? Would this issue be categorized as a sexual dysfunction?

Why My ‘Bad Posture’ Could Be A Pelvic Floor Issue

In a time where we are fed article titles that boast ‘best ergonomic chair’ and ‘standing desks for home office’, we have become obsessed with the idea of ‘perfect’ posture and those devices marketed to us to correct ‘bad posture’. But what are we really looking for with these devices and what are we getting out of them?

Dr. Ashley Newton Teaches LYT Yoga® Class for Pelvic Health

Dr. Ashley Newton now teaches a weekly 60-minute LYT Yoga® Class for Pelvic Health via Zoom every Friday morning. This online class is designed to weave pelvic health concepts into the LYT framework. Concepts that are focused on include: coordination of breathing, pelvic floor contraction and relaxation, and core stabilization within the yoga flow.

The Pelvic Floor and Menopause

The average age of onset of menopause is 51 years old. Perimenopause begins in the 40s and continues into the late 50s. Menopause occurs when the menstrual cycle ends permanently due to the decrease in ovarian oocytes as a natural result of the aging process. Given that the pelvic floor tissues are extremely androgen receptive and are a part of the reproductive system, a change in hormonal levels undoubtedly has an effect on these tissues.

SMART Goals for Smart Movement

When you begin an exercise routine, it is helpful to develop a goal for yourself so that you stay on track. When making your goals, keep them simple and SMART. When goals are SMART, they give you the opportunity to make a concrete plan. SMART is the acronym for all components of a well-planned goal.

Is Your Nervous System Constantly Agitated?

We depend on our nervous system to help us interpret the world around us. Our autonomic nervous system is the part of our body that gives us ‘fight or flight’ or ‘rest and digest’ responses. Fight or flight responses are directed by the sympathetic nervous system, while rest and digest responses by the parasympathetic system. However, in our modern day world, this part of our nervous system is challenged in an unprecedented way...

What Does It Mean To Have A Strong Pelvic Floor?

Pelvic floor strength is more than just the ability to squeeze the muscles while waiting in line for the bathroom. Pelvic floor muscle functioning is about a muscle’s ability to adapt and the amount of muscle activity it is able to generate and coordinate. So let’s dive into pelvic floor muscle functioning and adaptability in pelvic floor strength and overall pelvic health.

The Male Anatomy has a Pelvic Floor?

‍‍Yes! If you have a pelvis, you have a pelvic floor which means that there is opportunity for that pelvic floor to be dysfunctional. The male pelvic floor has two fewer muscles than the female pelvic floor. There's also the prostate. But otherwise, the muscular anatomy is largely the same. Believe it or not, male and female anatomy have the same amount of erectile tissue!

Eating Disorders and the Pelvic Floor

When it comes to disordered eating and body image, the experience is physical as well as emotional. In treatment, one explores and works to change one’s relationship with food, self, others and beyond. Treatments often utilize a team approach and can include a psychologist, social worker, dietitian or nutritionist, and medical doctors. What may not be known, however, is the relationship between eating disorders and pelvic floor dysfunction and how a pelvic floor physical therapist can help.

"Did My Vagina Just Fart?”

Vaginal flatulence, queefing, or farting from your vagina. These are all the same thing and can take you by surprise when you're moving through a yoga class. So what is vaginal flatulence? Is it actually gas like what passes through your rectum? Short answer: vaginal flatulence is when air that is trapped in the vagina is released. It is not created by digestion but rather by air that gets trapped as we move through space.

Don't Let The Holidays Sabotage Your Pelvic Floor

The winter holidays are a special time of year for many. They are filled with family get-togethers, delicious treats, and heart-warming traditions. For as sweet and jolly as this time of year can be, it can also be a sneaky pelvic floor saboteur! Watch out for the following things around the holidays so you can be prepared to keep your pelvic floor happy...

When Can I Begin Exercising After Having A Baby?

Many people who give birth are ‘cleared’ at either 6 or 8 weeks by their medical provider. However, there is often a lot of confusion about what exactly someone is cleared for at that early postpartum checkup. Many people have questions about when they can resume exercising and often interpret that 6 or 8 week checkup as the green light to start their pre-partum exercise routine.

Under Pressure: How Should I Breathe When Lifting Weights?

Intra-abdominal pressure is the pressure within the abdominal cavity created by the interaction between the abdominal wall and organs. This pressure changes with breathing and the resistance from the abdominal wall. When you are lifting an object or even lifting a limb, you increase intra-abdominal pressure.