Neck, Shoulder, or Back Pain? Bad Posture Could Be the Cause

​Most people consider posture in relation to sitting for long periods, often at a desk. Laptops are well known for causing significant postural problems as the viewing angle forces you to look down. While this is one situation where posture is important, other types of jobs and situations also require using the proper posture, such as:

• Truck Drivers: Truck drivers sit for long hours each day and are often bounced and jostled while on the road.
• Delivery Drivers: Aside from sitting for many hours, this job requires a significant amount of lifting and carrying of large and bulky items.
• Construction Workers: Obviously, this is a very physical job.  It is critical to use proper posture to prevent injuries while working, lifting, bending, and standing on the job.
• Retail/Restaurant Workers: Working long hours on your feet can lead to poor posture, slouching, and craning your neck forward. 

Bad posture is the result of our bodies attempting to adapt to various situations we put ourselves in. Slouching our shoulders forward, leaning hunched over a desk, leaning on a counter while standing, and not lifting an object correctly are all everyday examples of how we can develop bad posture. And bad posture? It leads to a variety of symptoms which can include tension headaches, neck pain, shoulder pain, and back pain.
Your upper back and shoulders might feel tense and tight or ache. You could notice a sharpness in your lower back. Poor posture often leads to spinal misalignment and over time can stress and/or pinch nerves. All of this means that bad posture can lead to an increase in general symptoms you may feel including headaches, body aches, and muscle tension. Additionally, poor posture will lead to an increased risk for injuries.

Can you fix bad posture?
Of course! The first step in any retraining process is to understand where you are now.  Being aware of our habits will help us to form better ones. Some questions you might ask yourself:

• Am I sitting in my chair correctly?

 Your back should be upright with your feet firmly planted on the floor and your shoulders           
 relaxed. You may need a lumbar support if your low back isn’t sufficiently supported. 

• Am I looking down for long periods of time?

 Your line of vision should be forward. Ensure that your working area does not require you to look
​down for long periods of time.  You might place your monitor on a book or use other simple solutions to resolve any issues. Also, be sure you take 20 seconds every 20 minutes to look up and away. 

• Is my body balanced when I’m standing?

Your hips should be square and not leaning to one side or the other. Be sure you are not locking out your knees.  Be in a relaxed, neutral, upright position as much as possible.

• Am I using proper technique when lifting?

Make sure you are following the suggestions for standing. When you need to lift something, ensure you have squared up with the item being lifted. Bend at the knees and use your legs for power, not your back. You should always avoid twisting when lifting. 
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Exercises to Improve Posture
After discovering what you are doing wrong and taking steps to correct poor posture, your next objective is to implement exercises to strengthen the shoulders, neck, and back. These exercises don’t require a gym membership and can easily be done at home or in the office. At McCann Family Chiropractic, we call these “Spinal Hygiene” exercises. Your teeth require good hygiene to keep in top shape, and your spine does too! 

• Range of Motion Exercises: Hold each motion for 15 seconds.  Look down, look up, side bend to both sides, rotate neck (look over your shoulder) to both sides.  You should go to your end range of motion, without causing pain.
• Shoulder Rolls: Keep your hands down at your side and roll your shoulders backwards in a circular motion.
• Crescent Shaped Neck Roll: Start looking down and roll your neck to one shoulder and then back to the other shoulder.  This is not a full rotation and you should be looking down the entire time. 
• Abdominal Crunches and other core strengthening exercises.
• General Stretching of the major muscle groups will help keep your body in balance.

​Chiropractic Can Help with Posture Problems
Chiropractic care can provide the education, support, and knowledge you require to improve poor posture. We focus on the health and wellness of the entire body, which involves ensuring the spine is properly aligned and the nervous system is functioning optimally.
When these two areas are working properly, people often notice a reduction in back, neck, and shoulder pain; tension, stress, anxiety, and more. Our office is happy to incorporate a computerized posture scan into your new patient exam.  Let us know if this is something you are interested in. To learn more about how to improve your posture and develop good posture habits, please contact McCann Family Chiropractic at (360) 657-7183 today!