Healthy Habits to Maintain a Pain-Free Neck and Back

What Causes Poor Posture?

Weak muscles

Weak core and back muscles can cause you to lean forward, which puts strain on your spine and makes it more difficult for your neck to support your head.

Previous back injuries or damaged vertebrae

Compressed vertebrae can make it difficult to maintain good posture. Conditions like osteoporosis can also cause stress fractures in the spine which can contribute to poor posture or kyphosis, informally known as a “hunch back”.

Poor posture habits

Excessive screen-time, such as in front of the television, a computer screen, or a smartphone can lead to poor posture when the neck is constantly tilted forward. Carrying heavy objects on a daily basis can also lead to imbalanced muscles and a rounded posture.

Over time, poor posture can begin to take its toll on your physical and mental health. A slouched neck, pelvic tilt, or rounded shoulder can lead to excessive neck and back pain, headaches, and trouble breathing.

It’s important to take care of your spine and neck, as their condition affects your entire well-being. Below are some ways you can begin to form posture-friendly habits to take care of your back this February.

How to Help Your Posture:

Daily Movement

Incorporating daily movement into your routine improves overall health, but can also target posture. Going on walks or staying active in other ways such as taking up a sport (any pickleball lovers here?) can strengthen core and back muscles, which can help to correct posture issues such as rounded shoulders or a forward-leaning neck.

When you move, practice breathing deeply and notice any areas of pain or tightness. Switch up the ways you are moving daily in order to avoid repetitive movements which can cause spinal strain. For example, something as little as brushing your teeth with the opposite hand or re-arranging your desk setup can make all the difference.

Posture Exercises

Stretching tight muscles and loosening points of pressure can be an easy way to improve posture. These gentle exercises can be done at home with nothing more than a chair, and each exercise targets a different area of your abdomen. Try consistently implementing a couple of these simple stretches into your daily routine to improve mobility and identify points of tightness.

1Back to the wall

This exercise is an easy way to identify where your posture might need help. When standing with your back against the wall, the back of your head, shoulder blades, hips and back of your legs should be touching the wall. Using the wall as a guide, press those areas against the wall to feel what proper posture is like. If your body isn’t used to this position, it will feel uncomfortable at first, but the more you practice, the easier it gets as the muscles used to hold proper posture are strengthened.

2Wall angels

Similar to the above exercise, this exercise also uses a wall to guide the body into a proper posture position. With your back and legs against the wall, place your arms to your sides with your palms facing out. Slowly raise your arms above your head, keeping your shoulder blades touching the wall. Hold for a few seconds before lowering your arms. This exercise can also be done while laying on the floor with your shoulder blades pressed all the way down.

3Pelvic tilt

If your belly is constantly pushed forward and your glutes stick out, you may have lumbar lordosis or “swayback”. If you notice a large gap between your lower back and the floor while laying down, you may benefit from this pelvic tilt exercise. To do this exercise, lie flat on your back with your arms to your side and palms facing up. Round your pelvis forward and engage your core, bringing your lower back closer to the ground. Your lower back has a natural curve, so it is okay if it is not completely flat against the ground. Hold for a few seconds and then release.

4Seated chest tilts

This exercise can be completed during work or after sitting for long hours at a time. The goal of this stretch is to loosen tight chest muscles which can keep your shoulders rolled forward. Sit straight up in a chair and clasp your hand behind you, locking your fingers so that your palms face your back. Lift your hands upward behind you until you feel a stretch. Hold for 10 seconds and then release, repeating 2-4 times.

Posture Check-Ins

Ask yourself these questions:

When seated, are your feet flat on the ground and knees level with your hips?
Is your computer screen at eye level?
Is there tightness in your hips, neck, or back?

Take breaks to check-in and assess your comfort levels.

Standing posture check

When you stand, examine how your spine is stacked upon itself.

Is your pelvis tilted forward?
Is your head leaning forward, causing strain in the back of your neck?
Are your shoulders tilted forward and chest tight?

Take a few moments after standing to push your shoulders back, lift your chin and tuck your pelvis.

Visit a Chiropractor

When home remedies aren’t enough, it might be time to seek professional help through chiropractic services. Here at Rocking Horse, we want you to experience the best of life pain-free. If you have questions or are looking to schedule an appointment, give us a call. Our team is here to listen, answer your questions, and lead you to a full, pain-free life.

Call To Schedule: (937) 324-1111