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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 January 2, 2019

      7 Steps For Making a New Year’s Resolution and Keeping It

      7 Steps For Making a New Year’s Resolution and Keeping It

      Are you keen to reinvent yourself this year? Or at least use the new year as a long overdue excuse to get rid of bad habits or pick up new ones?

      Yes, it’s that time of year again. The time of year when we feel as if we have to turn over a new leaf. The time when we misguidedly imagine that the arrival of a new year will magically provide the catalyst, motivation and persistence we need to reinvent ourselves.

      Traditionally, New Year’s Day is styled as the ideal time to kick start a new phase in your life and the time when you must make your all important new year’s resolution. Unfortunately, the beginning of the year is also one of the worst times to make a major change in your habits because it’s often a relatively stressful time, right in the middle of the party and vacation season.

      Don’t set yourself up for failure this year by vowing to make huge changes that will be hard to keep. Instead follow these seven steps for successfully making a new year’s resolution you can stick to for good.

      1. Just pick one thing

      If you want to change your life or your lifestyle don’t try to change the whole thing at once. It won’t work. Instead pick one area of your life to change to begin with.

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      Make it something concrete so you know exactly what change you’re planning to make. If you’re successful with the first change you can go ahead and make another change after a month or so. By making small changes one after the other, you still have the chance to be a whole new you at the end of the year and it’s a much more realistic way of doing it.

      Don’t pick a New Year’s resolution that’s bound to fail either, like running a marathon if you’re 40lbs overweight and get out of breath walking upstairs. If that’s the case resolve to walk every day. When you’ve got that habit down pat you can graduate to running in short bursts, constant running by March or April and a marathon at the end of the year. What’s the one habit you most want to change?

      2. Plan ahead

      To ensure success you need to research the change you’re making and plan ahead so you have the resources available when you need them. Here are a few things you should do to prepare and get all the systems in place ready to make your change.

      Read up on it – Go to the library and get books on the subject. Whether it’s quitting smoking, taking up running or yoga or becoming vegan there are books to help you prepare for it. Or use the Internet. If you do enough research you should even be looking forward to making the change.

      Plan for success – Get everything ready so things will run smoothly. If you’re taking up running make sure you have the trainers, clothes, hat, glasses, ipod loaded with energetic sounds at the ready. Then there can be no excuses.

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      3. Anticipate problems

      There will be problems so make a list of what they’ll be. If you think about it, you’ll be able to anticipate problems at certain times of the day, with specific people or in special situations. Once you’ve identified the times that will probably be hard work out ways to cope with them when they inevitably crop up.

      4. Pick a start date

      You don’t have to make these changes on New Year’s Day. That’s the conventional wisdom, but if you truly want to make changes then pick a day when you know you’ll be well-rested, enthusiastic and surrounded by positive people. I’ll be waiting until my kids go back to school in February.

      Sometimes picking a date doesn’t work. It’s better to wait until your whole mind and body are fully ready to take on the challenge. You’ll know when it is when the time comes.

      5. Go for it

      On the big day go for it 100%. Make a commitment and write it down on a card. You just need one short phrase you can carry in your wallet. Or keep it in your car, by your bed and on your bathroom mirror too for an extra dose of positive reinforcement.

      Your commitment card will say something like:

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      • I enjoy a clean, smoke-free life.
      • I stay calm and in control even under times of stress.
      • I’m committed to learning how to run my own business.
      • I meditate daily.

      6. Accept failure

      If you do fail and sneak a cigarette, miss a walk or shout at the kids one morning don’t hate yourself for it. Make a note of the triggers that caused this set back and vow to learn a lesson from them.

      If you know that alcohol makes you crave cigarettes and oversleep the next day cut back on it. If you know the morning rush before school makes you shout then get up earlier or prepare things the night before to make it easier on you.

      Perseverance is the key to success. Try again, keep trying and you will succeed.

      7. Plan rewards

      Small rewards are great encouragement to keep you going during the hardest first days. After that you can probably reward yourself once a week with a magazine, a long-distance call to a supportive friend, a siesta, a trip to the movies or whatever makes you tick.

      Later you can change the rewards to monthly and then at the end of the year you can pick an anniversary reward. Something that you’ll look forward to. You deserve it and you’ll have earned it.

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      Whatever your plans and goals are for this year, I’d do wish you luck with them but remember, it’s your life and you make your own luck.

      Decide what you want to do this year, plan how to get it and go for it. I’ll definitely be cheering you on.

      Are you planning to make a New Year’s resolution? What is it and is it something you’ve tried to do before or something new?

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