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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 14, 2020

      How to Become an Early Riser and Stay Energetic

      How to Become an Early Riser and Stay Energetic

      When you become an early riser, you’ll experience a lot of benefits, including feeling more energized and having more time to do what you want.

      If you’d like to join the ranks of those waking up with the sun, there are some things you should know before you run off to set your alarm.

      What exactly do you need to do to learn how to become an early riser?

      Here are 5 tips I’ve discovered to be most helpful in making the transition from erratic sleeper or night owl to early morning wizard.

      1. Choose to Get up Before You Go to Sleep

      You’re not very good at making decisions when you’ve just woken up. You were in the middle of a dream in which [insert celebrity crush of choice here] is serving you breakfast in bed, only to be rudely awakened by the harsh tones of your alarm clock.

      You’re frustrated, confused, and surprised. This is not the time to be making decisions about whether or not you should stay in bed! And yet, most of us leave the first decision of our day to be made in a blur of partial wakefulness.

      No more!

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      If you want to learn how to be an early riser, try making your decision to rise at a specific time before you go to sleep the night before. This frees you from making the decision in the morning when you’ve just woken up. Instead of making a decision, you only have to follow through on your decision from the night before.

      Easier said than done? Of course. But only for the first few times. Eventually, your need for raw willpower to get out of bed will diminish, and you’ll be the proud parent of a new habit!

      Steve Pavlina suggests you practice getting out of bed during the day[1] to get a few of the “practice sessions” out of the way without the early morning fog in your head.

      2. Have a Plan for Your Extra Time

      Let’s say you’ve actually made it out of bed 2 hours before you normally would. Now what? What are you going to do with all this time you’ve discovered in your day?

      If you don’t have something planned to do with your extra time, you risk falling for the temptation of a “morning nap” that wipes out all the work you put into getting up.

      To become an early riser, plan a great morning routine.

        Before you fall asleep, make a quick note of what you’d like to get done during your extra hours the following day. You could read a book, clean the garage, or write up that work report you’ve been putting off. Make a plan for when you wake up earlier, and you’ll do more than protect yourself from backsliding into bed.

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        You’ll get things done, and those results will fuel your desire to build rising early into a habit!

        3. Make Rising Early a Social Activity

        Your internet or social media buddies just don’t have enough pull to make your new habit stick in the long term. The same cannot be said for the people you spend time with as part of your early morning routine.

        Sure, you could choose to read blogs for two hours every morning, but wouldn’t it be great to join an early breakfast club, running group, or play chess in the park at 5am?

        The more people you get involved in making your new habit a daily part of your life, the easier it’ll be to succeed.

        Consider finding an accountability partner who is also interested in becoming an early riser. Perhaps it’s a neighbor who you plan to go for a run with at 6 am. Or it could be your husband or wife, and you decide to get up earlier to spend more time together before the kids wake up.

        Learn more about finding the perfect accountability partner in this article.

        4. Don’t Use an Alarm That Makes You Angry

        If we’re all wired differently, why do we all insist on torturing ourselves with the same sort of alarm each morning?

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        I spent years trying to wake up before my alarm went off so I wouldn’t have to hear it. I got pretty good, too. Then, I started using a cellphone as my alarm clock and quickly realized that different ring tones irritated me less but worked just as well to wake me up. I now use the ringtone alarm as a back-up for my bedside lamp, which I’ve plugged in to a timer.

        When the bright light doesn’t work, the cellphone picks up the slack, and I wake up on time. The lesson learned? Experiment a bit and see what works best for you as you try to become an early riser.

        Light, sound, smells, temperature, or even some contraption that dumps water on you might be more pleasant than your old alarm clock. Give something new a try!

        One final thing you can do is put your alarm at least several feet from your bed. If it’s within arm’s reach, you’ll be tempted to hit the snooze button. However, if you have to get out of bed to turn it off, you’ll be more likely to resist going back to sleep.

        5. Get Your Blood Flowing Right After Waking

        If you don’t have a neighbor you can pick fights with at 5 am, you’ll have to settle with a more mundane exercise. It doesn’t take much to get your blood flowing and chase the sleep from your head.

        Just pick something you don’t mind doing and go through the motions until your heart rate is up. Jumping rope, push-ups, crunches, or a few minutes of yoga are typically enough to do the trick. Here are 10 Simple Morning Exercises That Will Make You Feel Great All Day. (Just don’t do anything your doctor hasn’t approved.)

        If you’re going to go for a full-on morning workout, remember to give your body at least 15 minutes to get moving before you start[2]. Have a glass of water, stretch a bit, and then get into your workout.

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        If you live in a beautiful part of the world like me, you might want to use a bit of your early morning to go for a walk and enjoy the beauty of the world around you.

        If you have a coffee shop open within walking distance, dragging yourself out of bed for a cup of coffee to savor on your walk home as the world wakes around you is a wonderful experience. Try it, and you’ll enjoy becoming an early riser!

        Final Thoughts

        Creating a new habit is always a challenge, especially if that habit is forcing you out of the comfort of your bed before the sun is even up. However, early risers enjoy increased productivity, higher levels of concentration, and even healthier eating habits[3]!

        Those are all great reasons to give it a try and get up a few minutes earlier. Try getting to bed a bit earlier and learn how to become an early riser with the above tips and conquer your days.

        More on How to Become an Early Riser

        Featured photo credit: Nomadic Julien via unsplash.com

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