It is certainly common for ongoing faults with a person’s posture to contribute to back and neck pain. The longer one’s posture has been faulty, the more ‘natural’ it may feel since the spine and other parts of the body frame have typically adapted to certain positions that are repeated regularly. Therefore, the time it takes to change things for the better will tend to correspond with how long a person’s posture has not been ideal, along with the particular type of posture faults. Fortunately, with some motivation to improve one’s postures during various daily activities, lasting changes can often be made that result in a reduction of posture-related pain.
So, what are some practical healthy habits worth being reminded of:
- When sitting, choose a chair that has adequate cushioning and support to hold your weight properly.
- Sit and set up your seat in such a way that it is easier to sit upright, without slouching.
- Sleep on a firm, but comfortable mattress so that your body is supported in a level position – where your shoulders and hips adequately depress into the mattress.
- Sleep on your back or side with your legs slightly bent and perhaps a pillow between your knees. Avoid tummy sleeping with your head turned to one side.
- Your pillow should be neither too high nor too low.
- Avoid sleeping when sitting in an upright chair or in cramped positions.
- When reading, avoid having a forward head posture; instead, alter the position of the book, handheld electronic device, computer screen, etc..
- Stand and walk in a ‘lengthened’ manner, with relaxed shoulders. Imagine a piece of string attached to the top of your head, gently pulling you up to be taller.
Despite a person’s best attempts, unfortunately some problems can still exist, which benefit from particular health care practitioner assistance. Manual clinical procedures and customised exercises can often help to manage pain due to certain posture problems that are beyond an individual’s self-care ability and/or conscious control.
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