How To Fix Improper Posture for Back and Neck Pain Relief
“Stand up straight!” has been a refrain from parents throughout the ages, but is it really that important? Actually – yes, it is!
Many people assume maintaining proper posture is about appearance: looking tall and confident. In reality, improper posture can cause pain in your neck and upper back and put pressure on your spine, leading to an increased injury risk.
But what exactly is proper posture? It probably won’t surprise you to learn that it’s more complicated than merely standing up straight. Instead, it’s more about finding the right spinal alignment for your body – and that’s something the physiotherapists at South Sherbrook Therapy can help you with!
If you’re struggling with persistent neck or back pain, it may be time to visit us for a postural assessment. We’ll help pinpoint any impairments or imbalances in your spine that might be causing problems and then provide strategies for maintaining your postural alignment throughout the day.
Call us to schedule an appointment for your initial consultation!
Understanding Proper Posture: Movement and Awareness is Key
Let’s get this out of the way first: There’s no universal “ideal posture” that will work for everyone. Even common advice like “stand up straight” isn’t particularly helpful: for one, no one’s spine is ever perfectly straight since it has a natural curve pattern. For another, you don’t spend your entire life standing still.
Rather than aiming for a non-existent “perfect” posture, you want to focus on two things:
Postural Awareness:
People don’t set out to have bad posture. You might start the day telling yourself you’re not going to slouch – but then, as you get busy with other tasks, posture becomes the last thing on your mind. By staying more aware of your posture, you can more easily adapt to the various positions you have to hold throughout the day.
Avoid Prolonged Postures:
Your body wants to move. Holding the same posture for extended periods (even if you’re sitting up straight and have everything in alignment) is still going to cause problems! Rather than aiming for a “perfect” posture, make sure to change your positions throughout the day. Alternate between sitting and standing. Switch positions. Get up and move around. In short – try to stay as active as possible.
The Relationship Between Posture and Pain
Neck and back pain have several potential causes and contributing factors. Improper posture is often one of them.
When you lose your postural awareness and start to slouch, it puts extra strain on the muscles that support your spine, particularly the muscles in your neck and upper back. This can lead to overuse injuries that cause pain or restricted mobility.
Remaining in prolonged postures (particularly sitting) also puts extra strain on your back muscles. When you get up and move around – even if it’s just for a few minutes – you relieve that pressure. Staying active also helps strengthen the muscles of your back and core, which helps prevent common musculoskeletal injuries that can cause pain and dysfunction.
Physiotherapy’s Role in Improving Posture
When you visit us for your appointment, here’s what we’ll do to help you improve your posture and reduce your back and neck pain:
- We start with a comprehensive postural assessment. We’ll take a look at your posture when you’re sitting, standing, and moving, looking for potential areas of dysfunction. We’ll also take a complete health history and might run some additional screens, too, testing for strength, mobility, balance, and more.
- We help with any acute pain. Manual therapy techniques and targeted mobility exercises can help relieve your pain and help you get your body’s function back.
- We help strengthen any weak muscles: Targeted strengthening exercises will help correct any muscular imbalances stemming from improper posture, providing better support and stability to your spine.
- We offer personalized postural corrections: The final piece of the puzzle helps ensure lasting relief. We’ll provide a customized postural improvement plan that speaks to your unique needs and impairments.
Start Improving Your Posture Today!
Fixing improper posture isn’t a one-and-done affair, but a visit to South Sherbrook Therapy can help you get started. Call us to schedule your appointment today!
November Word Scramble
nrbareycr
tfuisngf
ouoarncpic
iamylf
drapea
altkunhf
Answer Key
cranberry
stuffing
cornucopia
family
parade
thankful
Is Your Holiday Stress Really A Pain in the Neck?
There’s no denying that the holidays are a stressful time of year. There are parties to plan, shopping to do, and feasts to prepare. But is all that stress really the cause of your neck pain, as many people will claim?
The short answer? No. The long answer? Your holiday stress may be contributing to your pain, even if it’s not causing it directly. Let’s dig into why that is–and how South Sherbrook Therapy can help you find lasting relief for the new year!
What Actually Causes Neck Pain?
Neck pain, as with back pain and other musculoskeletal discomfort, stems from issues in the neck joints or surrounding muscle tissues. Your neck pain could be caused by one of the following:
- Muscle strains, which occur when the muscles in the neck become overstretched
- Poor posture from slouching or prolonged sitting, which puts stress on your neck’s muscles, ligaments, and vertebrae
- Underlying conditions such as a herniated cervical disc or degenerative disc disease
- Whiplash, a common injury that occurs when you rapidly whip your head back and forth (such as during a car accident)
So, where does stress come in? During times of high stress, our muscles tense up (it’s part of the fight or flight response). These tight muscles will worsen impairments already present in your neck and upper back muscles, making your pain symptoms more pronounced.
If you experience neck pain this holiday season, know that stress may worsen your condition–but it’s not causing it. Stress reduction techniques may help you feel better (along with their other benefits, such as keeping your heart healthy), but you’ll need to identify and address the underlying cause of your discomfort to fully resolve your pain.
How Physiotherapy Will Help You Find Lasting Relief
Our first step is to identify the source of your pain. We’ll do this through a comprehensive assessment, taking a health history, discussing your symptoms, and performing a few simple movement screens.
Once we know the source, we can create a customized treatment plan that offers short- and long-term pain relief. Your plan might include the following:
- Manual therapy to mobilize your neck joint and work out restrictions in the soft tissue
- Targeted stretching and strengthening exercises
- Postural corrections and ergonomic adjustments
- Activity modifications
And although holiday stress isn’t causing your neck pain, managing it is still essential to your overall health. We can show you stress reduction strategies that will get you through this busy season, such as breathing exercises or self-massage techniques.
Exercise of the Month
LOWER TRUNK ROTATIONS
Start by lying face up on the floor with your knees bent. Allow your knees to slowly drop to one side. Your lower back should rotate, but your shoulders should stay flat on the ground. Hold for 30 seconds. Bring your knees back up and then drop them to the opposite side.
2 Sets, 2 Reps.
Thank You For Subscribing!
Indulge in this rich, decadent Gluten-Free Chocolate Ganache Tart — a dessert that’s as elegant as it is irresistible. Perfect for sharing (or not!), it’s a sweet way to treat yourself without the gluten.
Enjoy This Seasonal Healthy Recipe!
Gluten-Free Chocolate Ganache Tart
- 1 cup shredded sweetened coconut
- 1 cup salted gluten-free pretzels, crushed into small pieces
- 1/2 cup rice flour
- 1/2 cup coconut oil, melted
- 3 Tbsp. brown sugar
- 2 Tbsp. unsweetened cocoa
- 1 cup coconut milk
- 6 oz. vegan dark chocolate, finely chopped
- Pomegranate seeds, for garnish (optional)
Preheat oven to 375°F. Grease 9” tart pan with removable bottom. In large bowl, combine shredded coconut, pretzels, rice flour, coconut oil, sugar, and cocoa. Transfer to prepared tart pan. With hands, firmly press mixture into bottom and up side of pan in even layer; place on cookie sheet. Bake 10 minutes. Cool completely on wire rack. In small saucepan, heat coconut milk on medium until just bubbling at edges, whisking occasionally. Place chocolate and pinch salt in medium heatproof bowl. Pour hot coconut milk over chocolate. Let stand 5 minutes. Gently whisk until smooth. Pour into tart shell. Refrigerate, uncovered, 2 hours or until set. To serve, top with pomegranate seeds, if desired. Can be made up to 2 days ahead. Once set, cover with plastic and keep refrigerated.