Top Tips for Improving Posture by Dom Walker
Did you know?
On average, we are spending 90 mins a day looking down at our phones. That figue may not
sound like a lot but it equates to up to 23 days a year of extra stress on our cervical spines –
the part of our necks just above our shoulders.
A new study, led by Kenneth Hansraj, chief spinal and orthopaedic surgeon at the New York
Spine surgery and Rehbilitation medicine, suggests that looking down to check your phone is
putting 27-kg of force on your neck. And we seem to be doing this several times a day.
“As the head tilts forward, the forces seen by the neck surge to 27 pounds (12 kg) at 15
degrees, 40 pounds (18 kg) at 30 degrees, 49 pounds (22 kg) at 45 degrees and 60 pounds
(27 kg) at 60 degrees,” Hansraj reports in the journal Surgical Technology International. "The
weight seen by the spine dramatically increases when flexing the head forward at varying
degrees.
By far the most common condition we treat that contributes to neck pain is forward head
and shoulder posture. Forward head posture is when the neck slants forward placing the
head in front of the shoulders causing the muscles of the neck and shoulders to tighten up
and leading to headaches, shoulder pain, early wear and tear and degeneration.
Poor posture associated with looking down and sitting for extended periods of time can
easily become second nature but there are a number of strategies we can implement in our
day to day lives which can help us improve our posture;
Increase your awareness of posture and ergonomics in everyday settings
We are often quick to assume that the problem is solely the organism when really it’s often
our environment. Becoming aware of posture and ergonomics at work, at home, and at play
is a vital step towards instilling good posture and ergonomic techniques. While sitting in an
office chair, take advantage of the chair's features. Sit up straight and align the ears,
shoulders, and hips in one vertical line. When standing, distribute your body weight evenly
to the front, back, and sides of the feet
Try to make conscious connections between episodes of back pain and specific situations
where poor posture or ergonomics may be the root cause of the pain.
Move and move often
As muscles get tired, slouching, slumping, and other poor postures become more likely, this
in turn puts extra pressure on the neck and back. In order to maintain a relaxed yet
supported posture, change positions frequently. One way is to take a break from sitting in
an office chair every half hour for two minutes in order to stretch, stand, or walk. Rather
than take the lift, use the stairs.
Massage improves posture
Allowing the body to reinforce healthy and natural movements can be one of the most
beneficial aspects of massage therapy. A regular massage can relax and loosen the muscles
made sore by poor posture and sitting, allowing your body to position itself in it’s natural
and pain free posture and in turn avoiding the movements and positions developed over
time as a reaction to the pain.
Use posture-friendly props and ergonomic office chairs when sitting
Supportive ergonomic "props" can help to take the strain and load off of the spine;
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Footrests, portable lumbar back supports, or even a towel or small pillow can be
used while sitting in an office chair, on soft furniture and while driving.
Using purses, bags, and backpacks that are designed to minimize back strain can also
influence good posture.
Proper corrective eyewear, positioning computer screens to your natural, resting eye
position can also help to avoid leaning or straining the neck with the head tilted
forward.
Admitedly, it’s not realistic or reasonable to expect everyne to give up their jobs or their
phones to save thier spines, but just being aware of your posture in different situations and
making the effort to correct your posture will help in the long-run.
Sources – Spinehealth.com