You don’t need to suffer a fall or accident to experience the misery of daily neck and back pain. In fact, it could be your every day habits which are the root cause – in particular because of poor posture practices. Poor posture habits can lead to unnecessary strain or stress being placed on back and neck muscles, joints and nerves – which in turn can cause pain. Here are 5 daily situations where it’s important to examine your posture to prevent your developing unwanted problems and pain.
1.How do you hold your head?
It’s common for people to lean their head too far forward. Instead of holding it straight, with the chin lifted, the head may tilt and drift forward while reading a book, working on a computer, driving or watching television. This strains muscles at the back of the neck and can lead to long-term pain. Avoid doing so by taking periodic breaks from your TV or computer screen, having the screen placed at a good eye level, and by being more aware of how you hold your head in general when walking, driving, etc.
2.Do you carry anything?
If you frequently carry a heavy bag with one arm, or on one side or your body, this will place uneven strain and tension on that side of the back and neck and will prevent you from adopting a balanced and healthy posture.
Instead, when carrying items, opt for a good backpack that you can wear across both shoulders and which will let you distribute the weight evenly across your back and body. Try not to carry anything too heavy for long periods of time.
3.Do you tend to slouch?
Slouching may feel comfortable, but it actually causes strain on your back nerves and muscles and leads to back pain. It compresses and places pressure on the spine in certain areas (according to how you are slouched) and disrupts a ‘good’ posture which would allow the weight of the body to be distributed evenly along the back. When standing or sitting, try to correct your habits of falling into a slouch.
4.What position do you like to sleep in?
It’s easy to forget how important good sleep posture practices are. For example, piling your pillows too high can lead to excess stretching and strain on neck muscles and sleeping on one side, with one leg straight and the other bent across the body can create an imbalance of the spine.
The best positions to adopt when sleeping are (i) on your side – knees bent, placing a pillow between your knees, with one pillow under your head; (ii) on your back – with a pillow between your knees and a single pillow under your head.
5.Do you sit for long periods of time?
Do you drive or sit at your desk for long hours of your day? When driving, it’s easy to slouch. You may also disrupt your posture by having one hand high on the wheel and one below (the best position to have your hands is at 10 and 2 o’clock).
At your desk, it’s recommended you get up and move around at least every 20-30 minutes. This allows your body to loosen up and revives circulation. Again, you may tend to slouch or slump in your chair.
The best way to correct slouching and slumping habits when driving or seated at your desk – and also to promote the best back health – is to invest in a good back support for your car seat or work chair.
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