If your employment involves sitting or standing for longer periods, you more than likely have experienced neck and upper back pain. Maybe even headaches or arm/hand numbness. Unfortunately, in today’s world this is more common than not.
This type of work will often cause poor posture, leading to neck and shoulder pain, or worse yet, headaches. The solution is often not as simple as just remembering to sit up straight.
Prolonged desk or computer time tends to cause a person to slide down in the chair, thus jutting the head and chin forward. I am sure you have probably assumed this position a time or two!
A weakening of some and tightening of others, leaves the muscles in a vulnerable position. This leads to the inability to properly support the head over the shoulders and neck over the back. The resulting posture leaves many folks wondering if all of this can be prevented by simply bracing the upper back to pull the shoulders and head back.
This option may look promising in pictures or video, but I assure you it is not that easy. Like any type of bracing, supporting a joint can be a double-edged sword. It can bring your spine or posture into better alignment but often at the expense of muscle strength and flexibility. Many brace companies claim to actually strengthen the back, but without specific, targeted exercises, this is rarely achieved.
It is my opinion, there is a time and place for posture bracing. They are a good reminder to sit up straight and limit slouching. But, they should be used sparingly with the intent of gaining muscle control to ween yourself off them completely. You will also find an increase in energy because of better lung capacity when in a straight posture.
Here are a few simple tips to improve posture and decrease your pain levels.
- Adjust the level of your computer monitor. Many experts say the top 1/3 of your screen should be at eye level. Reason being, most of your work is viewed at the top 1/3 of your screen.
- Keep your back flat against the back of your chair. Achieve this by pulling your shoulders back and “pinching” the shoulder blades together.
- Do not cross your legs at the ankles or knees. Keep your feet flat on the floor and you will find it harder to slouch.
- Try a lumbar support. Experiment with different heights and thicknesses to find the one most comfortable for you.
- Take mini breaks and stand to stretch your back while tucking your chin. You will find this to be uncomfortable at first, but better with time.
As I stated earlier, poor posture can lead to a myriad of symptoms. These include not only neck and shoulder pain, but headaches, numbness, and fatigue.
Please contact our office with any questions.
In Health,
Greg Gruba DC