How To Fix Improper Posture for Back and Neck Pain Relief
“Stand up straight!” has been a refrain from parents throughout the ages, causing many people to assume that maintaining proper posture is about appearance: looking tall and confident. In reality, improper posture can cause pain in your neck and upper back and put pressure on your spine, leading to an increased injury risk.
But what exactly is proper posture? It probably won’t surprise you to learn that it’s more complicated than merely standing up straight. Instead, it’s more about finding the right spinal alignment for your body, which is something the integrated team at REHABILITY NJ can help you accomplish.
If you’re struggling with persistent neck or back pain, it may be time to visit us for a postural assessment. We’ll help pinpoint any impairments or imbalances in your spine that might be causing problems and then provide strategies for maintaining your postural alignment throughout the day.
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Understanding Proper Posture
Movement & Awareness are Key
It’s important to understand that there is no universal “ideal posture” that will work for everyone. Even common advice like “stand up straight” isn’t particularly helpful: for one, no one’s spine is ever perfectly straight since it has a natural curve pattern. For another, you don’t spend your entire life standing still.
Rather than aiming for a non-existent “perfect” posture, you want to focus on two things:
- Postural Awareness: People don’t set out to have bad posture. You might start the day telling yourself you’re not going to slouch – but then, as you get busy with other tasks, posture becomes the last thing on your mind. By staying more aware of your posture, you can more easily adapt to the various positions you have to hold throughout the day.
- Avoiding Prolonged Postures: Your body wants to move. Holding the same posture for extended periods (even if you’re sitting up straight and have everything in alignment) can still cause problems. Rather than aiming for a “perfect” posture, make sure to change your positions throughout the day. Alternate between sitting and standing. Switch positions. Get up and move around. In short – try to stay as active as possible.
The Relationship Between Posture and Pain
Neck and back pain have several potential causes and contributing factors. Improper posture is often one of them.
When you lose your postural awareness and start to slouch, it puts extra strain on the muscles that support your spine, particularly the muscles in your neck and upper back. This can lead to overuse injuries that cause pain or restricted mobility.
Remaining in prolonged postures (particularly sitting) also puts extra strain on your back muscles. When you get up and move around – even if it’s just for a few minutes – you relieve that pressure. Staying active also helps strengthen the muscles of your back and core, which helps prevent common musculoskeletal injuries that can cause pain and dysfunction.
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REHABILITY NJ’s Role in Improving Posture
We integrate techniques from physical therapy, chiropractic care, and acupuncture to help you improve your posture and reduce your back and neck pain. Here’s an overview of what you can expect when you visit us for an appointment:
- We start with a comprehensive postural assessment. We’ll take a look at your posture when you’re sitting, standing, and moving, looking for potential areas of dysfunction. We’ll also take a complete health history and might run some additional screens, too, testing for strength, mobility, balance, and more.
- We help with any acute pain. Acupuncture, chiropractic adjustments, and targeted mobility exercises can help relieve your pain and help you get your body’s function back.
- We help strengthen any weak muscles: Targeted conditioning exercises will help correct any muscular imbalances stemming from improper posture, providing better support and stability to your spine.
- We offer personalized postural corrections: The final piece of the puzzle helps ensure lasting relief. We’ll provide a customized postural improvement plan that speaks to your unique needs and impairments.
- We offer the Denneroll neck orthotic for cervical-spine remodeling: If there is loss of the natural curve in the neck, the Cervical Denneroll is a firm, pillow-like orthotic that is engineered with curves and contours, to help achieve the correct spinal curvature.
- We offer a personalized postural correction plan: The final piece of the puzzle helps ensure lasting relief. We’ll provide a customized postural improvement plan that speaks to your unique needs and impairments.
Start Improving Your Posture Today!
Fixing improper posture is easier said than done, but a visit to REHABILITY NJ can help you get started. Call us to schedule your initial evaluation.
Denneroll Neck Orthotic for Cervical Remodeling
Long standing research shows the benefits of an ideal spinal curve. Depending on the severity, numerous studies have indicated how reduced cervical curvature and forward head carriage are known to cause impaired nerve function, muscle tension and may lead to spinal degeneration and a number of health-related disorders.
REHABILITY is proud to offer our patients the Cervical Denneroll, a specialized method of spinal traction. A firm, pillow-like orthotic with scientifically engineered curves and contours, helps achieve the correct cervical lordosis, or spinal curvature. Gentle, effective and easy to use, the Denneroll aids in the relief of pain and muscle tension due to poor posture. All of which facilitates your response to treatment, while offering a faster recovery time and improved health.
Should you be a candidate for the Cervical Denneroll, the type of spinal remodeling prescribed is always based on your unique condition and situation. Our specialists provide a detailed postural analysis, which may include spinal x-rays (on-site), to assess the extent and severity of any abnormal alignment in the neck.
We then determine the appropriate placement for your specific Denneroll application, along with recommended goal times for each session and frequency of use for best results. While there is no “quick fix”, ANY restoration of the normal curvature in the neck will be beneficial to your health in going forward. Once acclimated to in-office Denneroll treatment and experiencing the positive effects, they may be purchased for continued use at home to maximize long term results.
Denneroll can assist in treatment of complex spinal conditions that result in neck pain, back pain, headaches and numbness and tingling in the arms just to name a few. No matter your age, condition, or lifestyle, proper posture and correct spinal alignment will always play an important role in your overall health…and your children’s too! Call our clinic today to schedule an appointment to relieve your pain today!
Recipe of the Month: Pumpkin Harvest Pasta
Ingredients:
- 1 lb package of pasta of your choice
- 1/3 cup pasta water
- 2 tbsp. olive oil
- 2 tbsp. butter sub for more olive oil for a vegan version
- 3 gloves of garlic minced
- 1 shallot minced
- 1 tbsp. fresh sage chopped
- 1 cup butternut squash cubed
- 1 cup low-sodium vegetable broth
- 2/3 cup pumpkin puree
- 1 tsp. tomato paste
- 1/2 of a 15 oz. can of fire roasted tomatoes
- 1/2 tsp. salt
- 1/4 tsp. pepper
- 1/4 tsp. red pepper flakes
- 1/4 tsp. allspice
- 1/8 tsp. pumpkin pie spice or cinnamon
- 1/3 cup oat milk
- 1/3 cup grated parmesan cheese + extra for sprinkling on top
- 2 cups fresh spinach
Instructions:
- Cook pasta according to package directions. When draining reserve 1/3 cup of the water to use later in this recipe.
- Mince the garlic, and shallot. Add olive oil, butter (if using) and garlic and shallot to a sauté pan. Stir and saute until fragrant. Add the fresh sage and butternut squash. If using frozen butternut squash sauté until it is no longer frozen.
- Next, add the vegetable broth, pumpkin puree, tomato paste and fire roasted tomatoes. Stir and turn the heat down to low to let simmer.
- Add salt, pepper, red pepper flakes, allspice and pumpkin spice. Stir together, cover and let simmer for 5-6 minutes. Add pasta water and let simmer for an additional 5 minutes.
- Remove from heat and carefully transfer the sauce into a blender. Add oat milk and parmesan cheese.
- Blend on high until you see that the sauce is well combined and not chunky.
- Pour sauce back into your pan, add pasta and fold in spinach over low heat.
- Remove from heat, portion and serve. I like it with extra grated parmesan cheese on top and fresh spinach!
