Get Back!

Oh my aching back!

Too many people who work seated for long hours at a stretch complain of aching, sore and stiff backs. If your posture is less than perfect, you may also be experiencing low energy levels and breathing trouble. Your head weighs a little less than 10% of your total body mass, and for every inch that your head moves forward the weight doubles. The muscles in your upper back, shoulders and neck have to work overtime to support that weight. As a result, those areas experience strain and pain that can really be debilitating.

If you neglect your posture, you can wind up with Forward Head Posture (FHP). This is a serious concern for almost half of North Americans and has some truly debilitating consequences.

If your back is already hurting you, see your doctor, chiropractor or osteopath. Many treatments have been prescribed including different forms of exercise and even acupuncture. But it’s best to head off these problems before they happen.

1. 1. Relearn how to sit and stand properly. You can help yourself by trying yoga, the Alexander Technique, or Pilates, but – as always – check with your primary care physician first.
   2. Get up close and personal with your PDA/cell phone. By bringing these devices closer to your face when you’re texting, you can let your head stay back on your spinal column, in its proper position.

1. Get a carry-case on wheels to replace your backpack or shoulder bag if it weighs more than 15% of your body weight.  If you still prefer a backpack, make sure that it is fitted properly and is never too heavy. If you’re carrying a shoulder bag, switch shoulders every now and then.
2. Re-read the blogs on ergonomic chairs.
3. Re-read the blog Stand up for your health, and move around and STRETCH! Dr. Guy Bahar, B.Sc., D.C., recommends the following exercise:

‘Stand with your back and heels against a wall. Lift your shoulders up and roll them back and down to touch the wall, all the while keeping the back of your head pressed against the wall. Try rolling your shoulders upwards until they almost touch the ears.’

Don’t just ‘stand up for your health,’ stand tall and straight too.

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Images reprinted from The San Jose Chiropractor: http://www.thesanjosechiropractor.com