For example, when you read, instead of dropping your head down you should hold up whatever you are reading. You can prop it up on your lap, on the desk, or use a book stand. I can’t tell you how many times I have been at a Sunday Service and see so many people dropping their heads to read and follow along in their Bibles. Improper head posture causes neck and upper back tension, headaches, shoulder pain, arm tingling and a few other symptoms. I just want to run up and grab the microphone and teach a class on proper head posture. I did send our pastor an e-mail about this subject. I also love going to schools to teach proper posture to students too. You can also practice looking down with your eyes instead of bending your head forward. It takes a little practice and pretty soon you will have formed a new good habit.
Doing house chores is another area where Proper Posture Rules are violated daily. When you are picking things up from the floor, ALWAYS BEND YOUR KNEES AND SQUAT, DON’T bend at the waist. When mopping and sweeping, keep your back straight and slightly bend your knees. I always remind my patients with low back problems, especially those with disc herniations, they need to AVOID sitting a lot. Sit no more than 20-30 minutes. Stand up walk around and stretch a little. When you finish doing chores most people go and sit on the sofa to rest. While your legs do rest by sitting down, gravity is still compressing your spine and discs. When you do sit, make sure you are sitting up. You can use a cushion or pillow behind your back for support. Make sure you place it in the low back area for proper support.
I see way too many people that don’t sit up straight. This is a one of the most neglected postures. This “slouching” causes your spine to literally “deform” and when you do try to straighten up it is uncomfortable, so you go back to “slouching”.
This bad habit cycle needs to be broken and form a good new habit. It takes some conscious effort. It also requires reshaping the spine through Chiropractic adjustments and some specific exercises. Hanging upside down (Inversion) is excellent for spinal problems. So remember, when you’re finished with your chores, it is best to lie down. Lie down on the sofa with a pillow between your knees and use an ice pack for 15-20 minutes if you have pain. Ice is much safer than taking pain pills.
I recommend to only resort taking pills if the pain is so severe that using an ice pack does not work. Some people will want to take the ice pack off because of the burning sensation they feel after a minute or two, but you need to wait a few more minutes and it will NUMB the pain. Using an ice pack will also reduce the inflammation. You may need to repeat using an ice pack every hour.
Remember ICE is NICE! It is natural and will not cause the side effects that pain pills cause, especially with prolonged use. You may also need to use the ice pack for several days. Be patient. Read my blog on How to Find the Right Chiropractor For You. A good Chiropractor will help you to a speedy recovery.
I hope this information has helped you. I will be posting some instructional videos soon. I know I’ve been talking about doing this for some time now, but it will happen. Be patient. In the meantime, practice your new postures. Teach your children well. Share this information with others and together we can live healthier, happier and longer lives!