Posture Rehab Exercise for Pain Relief
Posture, the position in which we hold our bodies, is crucial for health and efficiency. A strong, healthy posture maintains the correct alignment of bones, joints and organs so the body can work efficiently. However, a weak posture can put pressure on joints leading to pain and discomfort as well as constricting the space for bodily organs which can hinder their function. Even subtle misalignments can cause issues. Therefore, attention must be paid to not only what movements are made, but how they are made in order to train the body to move and function as it should.
In his article “Relieving Pain with Posture Rehab Exercise”, posture expert Dr. Steve Weiniger states: “The key to changing patterns of motion is to focus conscious attention on the control of that motion… In the realm of scientific research, exercise using attentional focus of this sort falls under the umbrella of motion control exercise (MCE). Examples of MCEs include yoga as well as Pilates, tai chi and the Strong-Posture® exercise protocols.” How do these exercises affect posture? Each of these exercise disciplines has a focus on fine motor control, reducing errors in movement perception, and improving body-brain coordination.
Research supports the benefits of MCE, especially for chronic low-back pain. A meta-analysis research study of 16 randomized controlled trials evaluated MCE and its effects on pain and disability among patients with chronic and recurrent low-back pain. Researchers found that MCE had a greater impact than general exercise in reducing disability throughout the study period as well as pain in the short and intermediate time frames of the studies. Additionally, results for both pain and disability were better with MCE than minimal intervention during all time periods.
WebMD describes Pilates as an exercise that “focuses on core strength through structured exercises and slowly gets more challenging. … Pilates typically follows a standard set of exercises with the chance to advance with help from an instructor… The exercises are usually done in a specific order, one right after another… The moves may look simple, but they take a lot of precision and control…there’s a strong emphasis on technique.” In another review of the literature, researchers found that Pilates was effective in improving muscular strength and endurance, reducing pain, and improving function in the short term for low back pain patients. But you don’t have to have pain to benefit from Pilates. The review found that among healthy subjects, Pilates was associated with “improved flexibility and dynamic balance and enhanced muscular endurance.”
Maintaining good posture is key to overall health. Talk to your Doctor of Chiropractic at your next visit about your posture and personalized recommendations. As experts in the musculoskeletal system, Chiropractors can identify areas for improvement and teach you how to maintain strong posture in daily activities. Click “Find A Doctor” to locate a TCA member doctor near you.
RESOURCES:
Weiniger, Steven DC, Relieving Pain with Posture Rehab Exercise via American Chiropractic Association
Robinson, Kara Mayer; nKey, Alyson Powell; “Pilates” WebMD Medically Reviewed by Jabeen Begum, MD on May 02, 2024.
Gholamalishahi S, Backhaus I, Cilindro C, Masala D, La Torre G. Pilates-based exercise in the reduction of the low back pain: an overview of reviews. Eur Rev Med Pharmacol Sci. 2022 Jul;26(13):4557-4563. doi: 10.26355/eurrev_202207_29176. PMID: 35856344.
Byström MG, Rasmussen-Barr E, Grooten WJ. Motor control exercises reduces pain and disability in chronic and recurrent low back pain: a meta-analysis. Spine (Phila Pa 1976). 2013 Mar 15;38(6):E350-8. doi: 10.1097/BRS.0b013e31828435fb. PMID: 23492976.