I am doing something I rarely do; i.e. posting an article verbatim. The article comes from the Journal of Physical Therapy Science reporting a study done on the corrective benefits of exercise to overcome the effects of postural deviations caused primarily by prolonged sitting. In short, for those who are unlikely to read the article, it says, yes! careers and/or hobbies and habits that include prolonged sitting has a sinister downside. Not only does it lend itself to significantly increase risk of heart disease but it also leads to chronic pain; especially in the neck, shoulders and back. The result of the study? Regular exercise (sometimes corrective exercise is needed) can help reverse the postural deviations of prolonged sitting that cause pain and consequently significantly relieve pain.
J Phys Ther Sci. 2015 Jun; 27(6): 1791–1794.
Published online 2015
Jun 30. doi: 10.1589/jpts.27.1791
PMCID: PMC4499985
Effect of an exercise program for posture correction
on musculoskeletal pain
Abstract
[Purpose] The present study investigated the effect of an
exercise program for posture correction on musculoskeletal pain. [Subjects]
Between September 2, 2013 and November 3, 2013, an exercise program was
performed in 88 students from S University in K city (male students, n = 34;
female students, n = 54). [Methods] The exercise program for posture correction
was performed for 20 minutes per session, 3 times a week for 8 weeks. Pain
levels were measured using a pain scale, and pain levels before and after the
exercise program were compared. [Results] Overall, pain levels of the
participants were lower after the exercise program than before the program, and
significant differences in pain levels were noted in the shoulders, middle
back, and lower back. [Conclusion] In conclusion, shoulder pain, mid back pain,
and low back pain were relieved with the exercise program for posture correction.
Therefore, the findings of this study can be used to improve the work
efficiency of students as well as people engaged in sedentary work.
INTRODUCTION
Presently, working with a computer has
become common, as computers are being widely use in homes and workplaces, and
the working time in a sedentary posture is increasing1).
Especially, children and teenagers are spending a lot of time seated at a desk
or working with a computer because of excessive learning activities at private
educational institutes, group private lessons, or home learning. Generally,
posture is defined as the relative disposition of the body parts in relation to
the physical position, such as standing, lying down, and sitting. Correct
posture involves a straight spine, which maintains the natural curve of the
spine in the human body2).
Correct posture minimizes the strain on the human body by maintaining balance
of the muscles and skeleton. This balanced musculoskeletal state protects the
supporting structures in the body and prevents damage or progressive
deformation in all positions, including standing, lying down, and sitting. Additionally,
correct posture implies not inclining the body forward, backward, left, or
right3).
Therefore,
the importance of correct posture should be emphasized, and maintaining correct
sitting posture is especially important because the strain on the back is
greater in a sitting posture than a standing or lying down posture, although
some differences may be present between postures4).
Working with a computer requires maintaining a seated posture for a long time,
and therefore, it is very difficult to maintain correct posture5).
People tend to change their posture according to habits, such as slouching and
crossing the legs, and they maintain a bad posture regardless of their
recognition of incorrect posture and desire to maintain correct posture. If
incorrect postures become a habit at an early age, individuals maintaining
those postures may adapt and consider them comfortable, and this can cause
strain on the spine, pelvis, muscles, tendons, joints, bones, and discs, which
can lead to fatigue and deformation6).
Thus, incorrect habits, such as excessive use of computers, use of desks and
chairs without proper height, lack of health care education, lack of exercise,
carrying heavy school bags, and inappropriate postures when studying or
watching television, affect the shape of muscles, deform the skeleton, and
cause abnormal development, which prohibit the maintenance of correct posture7).
Incorrect
posture has many negative effects on the spine. For example, joint imbalance
limits the movement of the tendons and muscles and makes normal exercise and
movement difficult. Additionally, incorrect posture can cause pain8).
Moreover, such a posture indicates an incomplete relationship among body parts,
and it creates inefficient balance owing to stress on the supporting structures
of the body and prevents proper functioning of the structures of the body. This
can cause problems in appearance as well as pain and physical disability9).
Therefore, correct posture is essential for maintaining balance of the body,
proper arrangement of supporting structures, and effective functioning of the
body; therefore, to say that correct posture is a prerequisite of a healthy
life is not an exaggeration10).
However, not enough systematic programs for posture correction are available to
the public.
Therefore,
the present study aimed to present a method for efficiently working in a seated
posture by investigating the changes of musculoskeletal pain in students after
participating in an exercise program for posture correction.
SUBJECTS
AND METHODS
The
present study included 88 (34 males and 54 females) students from S university
located in K city. The mean ages of the male and female participants were 23.4
and 21.1 years, respectively. The purpose and procedures of the
research were fully explained to the participants, and demographic data were
collected from participants who agreed to participate in the study. Information
on the pain level was collected using a questionnaire. All research materials
were sent to the Committee of Science Research of Inje University for approval.
The initial evaluation and postprogram evaluation of pain
were performed using the visual analog scale; each participant marked pain
levels in the neck, shoulders, middle back, lower back, and pelvis on a
10-point scale. After explaining the pain scale, the participants indicated
their current pain level by choosing a number from 0 (no pain at all) to 10
(unbearable pain), which were displayed along a horizontal line. This scale is
widely used in clinical settings as it is known to best reflect the pain level
and has been utilized as an important tool to assess the effectiveness of pain
treatment11).
Between September 2, 2013 and November 3, 2013, an exercise program for posture
correction was performed for 20 minutes per session, 3 times a week for 8
weeks. The exercise program was based on the program presented in the study by
Park and Park8).
The exercise program in the first week mainly included stretching, while the
program from the second week to the eighth week included activities for
correcting bad posture and straightening body shape, which can help improve
concentration and be continued after the study
The
collected data were analyzed using SPSS for Windows, version 18.0. Frequency
analysis was performed to investigate the general characteristics of the
participants. The independent t-test and paired t-test were performed to
evaluate pain in relation to the general characteristics of the participants
and to compare pain levels before and after the program, respectively. For
verifying statistical significance, the significance level was set at α = 0.05.
RESULTS
Pain
levels according to the general characteristics of the participants are
presented. Pain levels in the neck, shoulders, middle back, lower back, and
pelvis were recorded using the pain scale. In terms of gender, female
participants had higher pain levels compared to those in male participants. In
terms of sitting time, participants with an average sitting time of 4–6 hours
per day had the highest pain levels. Additionally, in terms of sitting habits,
participants with a slouching habit had the highest pain levels. Participants
who did not exercise regularly had higher pain levels compared to those in
participants who exercised regularly.
Comparisons
of pain levels before and after the exercise program are presented in Table 4. Pain levels in the neck,
shoulders, middle back, lower back, and pelvis ranged from 0 to 10 on the pain
scale. Additionally, pain levels in the shoulders (p = 0.000), middle back (p =
0.049), and lower back (p = 0.002) were significantly different between before
and after the exercise program (p < 0.05).
DISCUSSION
The
present study investigated the effect of an exercise program for posture
correction on musculoskeletal pain in 88 students from S university located in
K city.
The
results showed that pain levels were higher in female participants than in male
participants. This result is similar to that reported in previous studies,
which showed higher pain levels in the neck and shoulders in female office
workers than in male office workers12).
These higher pain levels in female individuals than in male individuals may
have several causes. First, physical phenomena, including menstruation, may
contribute to higher pain levels in the lower back in female individuals.
Second, physically, female individuals may have weaker bodies compared to those
of male individuals. Third, the sensitivity to pain may be greater in female
individuals than in male individuals. Additionally, the muscle strength is
lower in female individuals than in male individuals; therefore, female
individuals have a higher risk of posture imbalance. To reduce such risk, the
increase of muscle strength and flexibility through regular overload exercise
is necessary13).
In
the present study, the exercise program reduced pain levels in the
participants, and this result is identical to that reported in a previous
study, which showed that an exercise program including yoga and stretching
reduced pain levels in the lower back in high school students14).
Additionally, in another study, pain levels in the neck and shoulders in
participants significantly reduced after 4 weeks of performing stretching
exercises compared to those before the exercise program7).
In a study by Jung and Chae, which was limited to the cervical region, the pain
level on the pain scale significantly decreased by 38.8% after 8 weeks of
stretching compared to that before stretching15).
Another study investigated the effect of isometric exercise on back pain, and
reported a significant decrease in back pain after the exercise program
(improvement in walking ability, ability to sit on a hard chair, and reduction
in handicap), and the study reported that performance of gymnastics and
stretching exercise in a standing position corrected posture, decreased the
pain level, and resulted in a tendency to improve quality of life16).
The results of the above-mentioned studies show that steady exercise corrects
posture, which improves the balance of the body, and relaxes the whole body,
which relieves musculoskeletal pain. Therefore, the development and
introduction of suitable exercise programs will contribute to the physical and
mental health of society.
This
study has some limitations. The study included only students, and it may be
difficult to generalize the results to other individuals owing to the age of
the participants, their area of residence, and other such factors.
Additionally, the participants may have not maintained an accurate posture
during the exercise program. Further studies with a large number of
participants of different ages from diverse backgrounds and regions are required.
Additionally, conducting exercise programs in groups on a regular basis may
help individuals exercise regularly and maintain correct posture.
Although
this study had some limitations, the results obtained from investigating the
effect of an exercise program for posture correction on musculoskeletal pain
can be used as a basis for the improvement of learning efficiency and health in
students and workers.
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Articles from Journal
of Physical Therapy Science are provided here courtesy of Society of
Physical Therapy Science
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