Now more than ever we find ourselves struggling with bad posture in a world where we are bent over a keyboard, a laptop, or a cell phone. Neck pain, headaches, upper back and lower back pain are just the beginning of the pains that poor posture can give you.
You face significant challenges in not only how you see yourself, but you can also struggle to try to correct it. Physical therapy is a great place to learn about your body, the forces that cause poor posture, and how to correct it. For those that continue to struggle with postural issues despite doing corrective exercises there is additional support in the form of posture garments and ergonomic devices that will help to create a better environment to help you succeed.
We always maintain that MOTION IS LOTION! Keep moving and you will have less pain.
There are natural curves to your spine that help with the impact of gravity and strain on your spine in the neck, upper back, and lower back.
Sometimes though, we find ourselves giving in too much to gravity for too long and that is where the pain starts. And now you find yourself here:
Head posture especially can lead to significant neck and upper back pain as your neck is not made to hold your head in the wrong position for too long. Year head is roughly 8 lbs, but when you start to look down or forward, the weight makes the stress on your neck a lot higher.
First, let's focus on the easy stuff.
Your ear should align directly over your shoulders, and they should align directly over your hips, knees and ankles if you are in a standing position.
To get a good idea of where you stand, look at yourself in front of a mirror, or even put your back flat on a wall and try to stand up straight.
Sitting in a chair you should also have your ears over your shoulders and your shoulder over your hips, but your hips, knees, and feet should all be at a 90 degree bend to reduce the stress on your low back.
If you find your head seems to be stuck forward, the neck muscles in the back are short and tight and need to be stretched. If you find your shoulders are rounded forward you need to stretch your pectoral muscles to reduce their tightness. If your find your low back has a larger arch your hip flexors could be tight and pulling you forward as well.
Here are some easy stretches to do to begin the process of straightening up.
1. Chin Tucks
(Go from your normal head position, back, to align your ears over your shoulders and your chin over your chest. Perform 10 times.)
2. Doorway stretch:
3. Shoulder stretch:
(Clasp your hands behind your back, squeeze your shoulder blades together until you feel a stretch in the front of your chest or shoulders. Hold this for 10 seconds, perform 3-5 times)
4. Hip and low back stretches:
(Lying on your belly, place your hands under your shoulders and press up to lift your chest off the ground. Keep your lower back and hips relaxed. Take a deep breath at the top and then relax down. Repeat 10 times.)
(Lie on your side, bend your knees up like your sitting in a chair, take your top arm and reach behind you towards the floor. Take a deep breath at the end of your stretch and then return to your side.)
Foam Roller Stretches:
-Pec Stretch
(Lie with the foam roll along your spine supporting your head to your pelvis. Place a folded towel under your head if your cannot comfortably lie with your head in alignment. Relax your arms out to the side. Find a comfortable angle for your shoulders so that your can relax for 30 seconds to 1 minute in this position.)
- Upper back extension stretch
(Support your neck and lean back over the foam roller to feel a comfortable stretch. Hold the position for 5-10 seconds. Roll up or down on the foam roller to stretch over different areas and extend to reduce forward curvature of spine.)
Tips for Success!
Get up frequently from your seat, at least every 45 - 60 minutes.
Set an alarm on your phone or have a sticky note on your computer to remind yourself.
Try to stretch 2-3 times a day to make some good changes.
For some assistance these devices can help you out a little bit more:
Back Embrace
- A super soft and comfortable brace!
Lumbar Chair Support
Bras
- Regular Front Close Bra https://amzn.to/3GkRTq2
- Sports Bra: https://shefit.com/
Foam Roller
Standing desk
*This article does not constitute medical advice and it is recommended you consult with your local physical therapist!
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