With summer exams approaching, students need to pay as much attention to their posture as their books.
"Sore lower back and shoulders, tension headaches, hunching over, osteoarthritis and degenerative disc disease are a few effects of bad posture," said Dr. Brad Adams, chiropractor for Advantage Chiropractic.
"There are muscles and ligaments that help your spine stay erect, and the vertebrae are built like bricks, so when they are stacked and you sit up straight, they're in the neutral position and they're not working hard," Adams said.
For eight hours every day, Adams said people are reading, driving or using computers which aggravate posture problems. Adams advises students and patients to change positions every 30 to 45 minutes.
Adams said at the end of the day, changing positions or getting up to move around supplies more energy. For people sitting at a computer desk for long hours, Adams said to follow the 90 degree rule.
"Keep the monitor directly in front of you, relax your shoulders and arms, and keep your elbows and knees at 90 degrees," Adams said.
For students, the average attention span is around 30 to 35 minutes, so short breaks improve posture and the ability to retain information, Adams said.
Lauren Houston, a first year pharmacy student, said she notices the effects of bad posture after studying.
"I study at my computer desk for long periods of time slouching over and I noticed after I stand up my lower back hurts," Houston said.
Adams said chronic bad posture is evident when a person is standing and their ears are in front of their shoulders and it looks like they are sitting. This and other positions are what create pain, Adams said.
"Muscle and ligaments get tired, but the bricks don't get tired," Adams said. "When you lean forward they're out of place and working harder. They get tired and stretched out and over time when they get too stretched out, they become loose and unstable and many years later that can lead to osteoarthritis."
Joel Barquam, a physical therapist with special training in spine therapy, said many of his patients complain of neck and back pain associated with being hunched over or sitting slouched in class.
"If you sit straight up there is more weight distribution on your spine," Barquam said.
In the straight up position, Adams said the back does not wear out.
Adams said poor posture makes muscles and ligaments stretch out, causing them to work harder so they become fatigued.
Barquam said lining yourself up so that your ear, shoulder and hip are in a straight line is the most consistent position to maintain good posture. Sitting up straight and frequent change in positions are what Barquam said is most important.
Barquam said simple exercises, special chairs and lumbar supports are simple ways to cut down on pain from bad posture.
A common misconception some people have is the effect of backpacks, but Barquam said they are not necessarily bad.
"I know people tend to overload them and not wear them correctly but they are usually up and doing things, so the effects of bad posture are more related to slouching in chairs and not sitting up straight," Barquam said.
Adams said it was important to wear backpacks correctly as well and not carry more than 20 to 25 pounds.
For some problems resulting from bad posture, Adams said it's more about management and quality of life than fixing the problem. Adams added it's never too late to make good posture changes and posture education should begin as early as elementary years.
"Posture correction and working simple exercises should be as simple as brushing our teeth," Barquam said. "We should follow that sort of spine hygiene idea."
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