Sit up straight: How to avoid bad posture

In our latest guest blog from sports therapist Murray Collier, founder of Murray Collier Massage, explores how student lifestyles can lead to aches and pains, and shares advice on how to avoid it.

Growing up, I remember being instantly shot-down when complaining of achy joints or sore muscles to my elders. "You’re too young to have a bad back" makes top of the list of things I'd hear in return. Now, I know there is no clear correlation between age and posture.

Being young is fun: climbing trees, running around and moving like the beasts we are. Then something happens. All those years sitting at school catch up on us.

When we hit university problem gets worse. We are glued to a seat for hours, the systems that govern our body's posture begin to adapt, negatively. If muscles become over-stretched, over-worked or 'facilitated' our brain starts to respond with soreness, achiness, pain and nerve irritation. 

I notice more issues with students who have been in education for longer and see more issues in students who study a heavily theoretical subject, than those who move slightly more.

However, it's not all negative. There are plenty of strategies available, individually or collectively to keep aches and pains at bay. 

1. JOIN A SPORTS CLUB OR GYM

I currently work with Edinburgh University's men's first football team but was surprised to discover they have four different age and skill level groups for football alone. They offer the same in hockey, basketball, rugby as well as great sport facilities. Ability isn’t a barrier to sport but if it isn't your thing at student gyms you can simply get your regular fix of movement. 

2. GET A PRO TO ANALYISE YOUR POSTURE

"Sit up straighter" and "keep your shoulders back and down" doesn't quite cut it with us. Once the structural reason behind why you are experiencing soreness or poor posture is fully understood, it becomes simpler to fix. 

We look at your posture and identify areas for both us, and you to work on. Visiting a professional just once, you can come away with sound advice, applicable to your own body.

​3. SIT LESS 

This will either sound too simple, or a bit of a nag. However think of the time you are seated during the day, could you be moving more? Could you squeeze in just 5-10 or more minutes of movement that wasn't there before? 

4. TAKE WALKING STUDY BREAKS 

Don't take a sitting break - take a walk. Do you do some work then check something on Youtube? Studies have shown movement increases brain activity and concentration significantly. A walking study break will help you clear your mind and get back on task all whilst helping improve posture. 

5. JOIN YOGA

Yoga is great fun and if you can stretch and strengthen the right areas whilst having great fun, then it’s a win-win. If you are based in Edinburgh, I can tell you Canning Street Yoga offer the best yoga classes I've ever had. 

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