What are the dangers of slouching in training and how to get rid of it?

The ancient philosopher Hippocrates said: “If there are many diseases, then there is only one problem – the spine”. We can’t say it better than him, but we will add something: bad posture affects not only your health, but also the results of training.

Orthopedic traumatologist of the ORTEKA orthopedic salons network

Constant overstretching of muscles due to slouching leads to pathological fatigue and decreased endurance.

How does slouching affect the results of training?

There is logic in the fact that stooping impairs athletic performance. All of the structural changes caused by poor posture lead to uneven loading on the spine and joints. When the mobility of the thorax is restricted, the rhythm of breathing is also disturbed.

trainer of the SMSTRETCHING fitness studio network and Project by SMSTRETCHING studio.

Slouching worsens sports performance, it is more difficult to follow the correct technique of exercises in this case.

All of this combines to severely hinder your ability to achieve the desired results. Here’s what happens:

• Because of slouching, muscles, ligaments, tendons are overstretched. And this is understandable, because they strive to bring the body into the correct position.
• Constant overstressing of muscles leads to their pathological fatigue, a decrease in endurance. This is reflected in the results of training and recovery.
• When muscles are in tension all the time, they cope worse with intense loads in training.
• A crooked posture negatively affects the condition and mobility of joints, and this increases the risk of injury.

• In addition, incorrect body position provokes impingement of intervertebral discs, which often becomes the cause of back pain.
• During intense exercise, slouching causes even more pressure on the intervertebral discs, which accelerates their wear and tear.
• The back muscles weakened by slouching do not allow you to perform exercises correctly and effectively.

Can I start strength training with a curved spine?

It is better to discuss the training program that is suitable for you with an orthopedic traumatologist beforehand. Only a doctor will be able to determine the degree of spinal curvature and give recommendations. Especially since strength training increases the load on the suffering intervertebral discs and can even traumatize them. Therefore, with heavy exercises, the doctor traumatologist-orthopedist recommends to wait. Moderate exercise and exercises with your own weight will help prepare the musculoskeletal system for more serious training.

Elena: Swimming, cross-country skiing, Nordic walking, yoga, running are usually recommended as basic sports activities. Exercises on gym equipment should be started with caution and only after an appointment with an orthopedist. With a crooked posture without prior preparation and consultation with a doctor, it is better not to get involved in active sports that overload the spine – for example, boxing, wrestling.

What can lead to slouching posture in training?

The doctor warns that too lowered shoulders and bent back exert excessive pressure on the chest. This interferes with lung function and leads to a chain of other consequences: reduced gas exchange, increased breathing and rapid onset of fatigue.

Improper posture changes the position of the cervical spine and pinches the vessels of the neck. This is more than enough to provoke oxygen starvation of the brain. Hence the headache, drowsiness and fatigue. In this condition, few people would want to go to the gym, wouldn’t you agree? The effectiveness of training in this case quickly comes to naught.

Slouching is primarily caused by a sedentary lifestyle. The spine has to cope with gravity, the load of holding the head, shoulder girdle. And it is the back muscles that help him in this. To reduce the load on the intervertebral discs, experts recommend the following:

• Control the position of your body: while working at the computer, try to always keep your back straight. Your head, shoulders and pelvis should be at the same level. An orthopedic pillow to support your back and a seat cushion can help you do this.
• To maintain muscle tone, try to move as much as possible: use the stairs instead of the elevator, do morning exercises and light warm-up between work, walk at least an hour a day.
• Do sports, but at the same time do not subject the body to excessive stress.

Elena: Remember, the most correct posture correction program is selected by an orthopedic traumatologist, who will recommend a corrector to support the spine. During training, it is worth using sports orthopedic bandages and insoles to optimize the musculoskeletal system and protect it from injury. An orthopedist will also develop an exercise program that takes into account the condition of your spine.