Improve Posture to Avoid Back and Neck Pain

The majority of patients that come into my office suffering from neck and/or lower back pain report it began for no apparent reason. This pain, however, can often be attributed to poor posture and weakened spinal muscles which is manifested as central neck, lower back, arm, or leg pain. In most instances, patients find that they can live pain-free with two specific lifestyle modifications – attention to “sitting posture” and the incorporation of a daily exercise routine.

Learn to Sit Properly

It’s well-known that individuals in the 21st century lead more sedentary lives than earlier generations. In fact, the majority of working Americans have jobs that require a significant amount of computer work.

And, many also spend a significant amount of time watching TV or playing video games at night and on weekends. This inactive lifestyle can weaken your spinal muscles and greatly reduce your overall aerobic conditioning. By changing the way you sit, you can significantly decrease your risk for neck and lower back pain.

Use these four ergonomic strategies to improve your “sitting” posture (at home as well as at work):

1. Do not cross your legs. To maintain a proper lordotic (inward) curve in your lumbar spine (lower back) while sitting, you’ll need to have both feet on the floor.
2. Set your chair height to the correct level.With your feet flat on the floor, adjust your chair height so that your hips are level with or a little higher than your knees.
3. Use a lumbar roll. Your lower back also needs support to attain/maintain the proper curve in your spine. It’s critical to use a chair with a built-in lumbar support or to purchase a lumbar support that can be attached to your desk chair (at home as well as at work). Make sure you adjust the lumbar support to support your best erect posture for working at your desk.
4. Upper body posture. Use a pullout keyboard that is set so that your elbows are bent at 90 degree angle. Your mouse should also be s with a pullout keyboard properly positioned under your hands with an extension for your mouse at the same height. Your computer screen should also be directly in front of you to avoid prolonged cervical rotation to one side.

Perform Two (2) Neck and Back Exercises

The majority of my patients also report pain relief when they incorporate two basic flexibility exercises in their daily exercise routine:

1. Use standing backbends to alleviate lower back pain. Stand with your feet shoulder length apart, keep your knees straight, and support your lower back by placing your hands at belt level. Bend backwards as far as you can and return to an upright position. Repeat as often as you’d like. This exercise can be done several times during the day. For example, you might want to promote flexibility in the morning, at midday and again at the end of the day.
2. Use cervical retractions to alleviate neck pain. Grasp the sides of your chair with your hands, hold your body still, and retract or glide your head backwards until it is parallel to the floor. Release your head, and perform again as often as you’d like. You may repeat this exercise as often as you’d like during the day to release the stress that builds up in your neck.

If you use my posture tips and perform these two simple exercises, you can decrease the risk of back and neck pain and lead a more active life.

If you want a personalized posture improvement plan or want to discuss existing pain, call 860-870-9800 to schedule a complimentary postural assessment.