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Pain and Posture: The Basics

Pain and Posture: The Basics

Pain and Posture: The Basics

    Old “Doc” Plume, the local hardware store owner, who was known for his miraculous cures for arthritis, had a long line of “patients” waiting outside the door when a little old lady, completely bent over, shuffled in slowly, leaning on her cane.  When her turn came, she went into the back room of the store and, amazingly, emerged within half an hour, walking completely erect with her head held high.  A woman waiting in the line said, “It’s a miracle! You walked in bent in half and now you’re walking erect.   What did Doc do?”  She answered, “He gave me a longer cane.”

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      It’s funny; most of the people with bad posture or pain syndrome I run into want to know a miracle exercise that will cure their dysfunction.  Sure, exercise can help and be a big part of a program designed to deal with pain and posture.  But more often than not, it is the little things in our everyday lives that could use some adjusting.  With that, here is a short list of activities to be mindful of.

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      Driving: Do you slouch, lean to one side more than the other?  Maybe you keep one hand high on the steering wheel and the other low, causing you to shrug one shoulder more than the other.  The point: try to shift and change positions often if you spend lots of time in the car.  The best position will always be hands at 10 and 2.  And holding your back tall and flat against the seat.

      Desk: You should know by now that posture at the desk is important.  You’re in this position for several hours at a time and it can have BIG repercussions on your health.  Get up often and be aware of any favoritism to any particular positions you might find yourself in.  Reaching and twisting from a seated position is a big no-no.  Try to organize your desk to be more spine friendly by putting often-used folders and materials within arm’s reach.

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      Sleeping: Our sleep posture is one of the most overlooked aspects of our life.  You spend 8 hours (hopefully) a night in either one or various positions that could have a large impact on your posture during the day.  Do you pile the pillows high?  This leads to excess stretching of the extensors in the neck, possibly contributing to a forward head posture.  Do you pull the bed sheets tight over your feet, pulling your toes into a pointed position?  This can lead to limited ankle mobility, which then affects your entire body mechanics, from walking to sitting.  Do you sleep on your side with one leg bent and across your body?  This can lead to an imbalance between your left and right spinal erectors, which then could be contributing to your back pain.  This is can be even worse if you’re a woman with generous hips.  Paranoid yet?  I didn’t even mention how sleeping on your stomach can contribute to an excessive lordodic curve ,which then may lead to extra compressive forces for your lumbar spine to handle.  So which is the best position to sleep in?  On your side, knees bent, pillow between the knees and your head resting on a single pillow.  Or if you prefer, on your back with a pillow under your knees, sheets loose, and again, a single pillow for the head.

      The point I’m trying to drive home here is that we need to pay more attention to our bodies when they’re NOT in motion.  It’s the little things like these that add up and contribute to a life of constant and nagging pains.  Practice a technique known as mindfulness.  Every once in awhile turn your attention inwards and ask yourself; have I been in this position for too long?  Could I do something to make my current posture or situation more comfortable and back friendly?  Before you know it, the pain that once prevented you from doing normal everyday tasks will have disappeared and become a thing of the past.

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      Last Updated on October 30, 2018

      How to Motivate Yourself: 13 Simple Ways You Can Try Right Now

      How to Motivate Yourself: 13 Simple Ways You Can Try Right Now

      Who needs Tony Robbins when you can motivate yourself? Overcoming the emotional hurdle to get stuff done when you’d rather sit on the couch isn’t always easy. But unless calling in sick and waking up at noon have no consequences for you, it’s often a must.

      For those of you who never procrastinate, distract yourself or drag your feet when you should be doing something important, well done so far! But for the rest of you, it’s good to have a library of motivational boosters to move along.

      Whether you’re starting a buisiness, trying to los weight or breaking a bad habit, you’ll learn how to motivate yourself with different techniques in this article.

      13 Simple Ways to Motivate Yourself Right Now

      Despite your best efforts, passion, habits and a flow-producing environment can fail. In that case, it’s time to find whatever emotional pump-up you can use to get started:

      1. Go back to “why”

      Focusing on a dull task doesn’t make it any more attractive. Zooming out and asking yourself why you are bothering in the first place will make it more appealing.

      If you can’t figure out why, then there’s a good chance you shouldn’t bother with it in the first place.

      2. Go for five

      Start working for five minutes. Often that little push will be enough to get you going.

      3. Move around

      Get your body moving as you would if you were extremely motivated to do something. This ‘faking it’ approach to motivation may seem silly or crude but it works.

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      4. Find the next step

      If it seems impossible to work on a project for you, you can try to focus on the next immediate step.

      Fighting an amorphous blob of work will only cause procrastination. Chunk it up so that it becomes manageable. Learn how to stop procrastinating in this guide.

      5. Find your itch

      What is keeping you from working? Don’t let the itch continue without isolating it and removing the problem.

      Are you unmotivated because you feel overwhelmed, tired, afraid, bored, restless or angry? Maybe it is because you aren’t sure you have time or delegated tasks haven’t been finished yet?

      6. Deconstruct your fears

      I’m sure you don’t have a phobia about getting stuff done. But at the same time, hidden fears or anxieties can keep you from getting real work completed.

      Isolate the unknowns and make yourself confident, you can handle the worst case scenario.

      7. Get a partner

      Find someone who will motivate you when you’re feeling lazy. I have a friend I go to the gym with. Besides spotting weight, having a friend can help motivate you to work hard when you’d normally quit.

      8. Kickstart your day

      Plan out tomorrow. Get up early and place all the important things early in the morning. Building momentum early in the day can usually carry you forward far later.

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      Having a morning routine is a good idea for you to stay motivated!

      9. Read books

      Read not just self-help or motivational books but any book that has new ideas. New ideas get your mental gears turning and can build motivation. Here’re more reasons to read every day.

      Learning new ideas puts your brain in motion so it requires less time to speed up to your tasks.

      10. Get the right tools

      Your environment can have a profound effect on your enthusiasm. Computers that are too slow, inefficient applications or a vehicle that breaks down constantly can kill your motivation.

      Building motivation is almost as important as avoiding the traps that can stop it.

      11. Be careful with the small problems

      The worst killer of motivation is facing a seemingly small problem that creates endless frustration.

      Reframe little problems that must be fixed as bigger ones or they will kill any drive you have.

      12. Develop a mantra

      Find a few statements that focus your mind and motivate you. It doesn’t matter whether they are pulled from a tacky motivational poster or just a few words to tell you what to do.

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      If you aren’t sure where to start, a good personal mantra is “Do it now!” You can find more here too: 7 Empowering Affirmations That Will Help You Be Mentally Strong

      13. Build on success

      Success creates success. When you’ve just won, it is easy to feel motivated about almost anything. Emotions tend not to be situation specific, so a small win, whether it is a compliment from a colleague or finishing two thirds of your tasks before noon can turn you into a juggernaut.

      There are many ways you can place small successes earlier on to spur motivation later. Structuring your to-do lists, placing straightforward tasks such as exercising early in the day or giving yourself an affirmation can do the trick.

      How to Stay Motivated Forever (Without Motivation Tricks)

      The best way to motivate yourself is to organize your life so you don’t have to. If work is a constant battle for you, perhaps it is time to start thinking about a new job. The idea is that explicit motivational techniques should be a backup, not your regular routine.

      Here are some other things to consider making work flow more naturally:

      Passion

      Do things you have a passion for. We all have to do things we don’t want to. But if life has become a chronic source of dull chores, you’ve got a big problem that needs fixing.

      Not sure what your passion is to get you motivated? This will help you:

      How to Get Motivated and Be Happy Every Day When You Wake Up

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      Habits

      You can’t put everything on autopilot. I’ve found putting a few core habits in place creates a structure for the day.

      Waking up at the same time, working at the same times and having a similar productive routine makes it easier to do the next day.

      This guide will be useful for you if you’re looking to build good habits:

      Understand Your Habits to Control Them 100%

      Flow

      Flow is the state where your mind is completely focused on the task at hand. While there are many factors that go into producing this state, having the right challenge level is a big part.

      Find ways to tweak your tasks so they hover in that sweet spot between boredom and maddening frustration.

      Easily distracted and hard to focus? Here’s your solution.

      Final Thoughts

      With all these tips I’ve shared with you, now you know what to do when you’re feeling unmotivated.

      Find your passion and develop a positive mantra so when the next time negativity hits you again, you know how to stay positive and motivated!

      Featured photo credit: Pexels via pexels.com

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