What is poor posture doing to your spine?
By Dr Danica Newbold, B.HSci (Chiro), M.ClinChiro, Ad.Dip Myo. Certified Cox® Technic Chiropractor and Myotherapist.
With many Victorians still working and schooling from home, neck and shoulder pain has become a recurring theme among patients who are spending many hours at their desks or on smaller devices. Neck stiffness, pain in the upper back and shoulders, referring pain into the arm/s, headaches, decreased range of motion of the head, neck, and upper body are common signs that something is amiss and that the spine needs help. Terms such as “Tech-Neck” and “Text-Neck” have evolved to describe the symptoms associated with rounded shoulders and forward head postures due to using smaller electronic devices. With many people spending on average two to four hours a day with their heads tilted over reading and texting on their smartphones and other devices, an additional 700 to 1400 hours a year of excess stresses are seen about the cervical spine1.
Poor posture due to poor desk ergonomics can be part of the problem. The issue with spending extended hours at the desk or computer means our postures tend to be more rounded and hunched. This, in turn, creates problems for the spine and surrounding musculature. Long-term, it may generate more chronic spinal conditions, such as premature degenerative changes within the spinal joint spaces, including the spinal disc and neurological space, chronic muscle tensions and shortening, weakened postural and spinal muscles, breathing difficulties and even chronic headaches. Forward postures may overload spinal disc spaces leading to disc degeneration and herniations/ bulges. This can lead to referring or radicular pain in the shoulders and arms.
Good posture is defined as ears aligned with the shoulders and the “angel wings,” or the shoulder blades retracted1. When our posture is more aligned, the level of stress on the spine is lessened. When the head drops forward from the proper alignment, straightening of the spine’s natural curvature is observed. The further forward the head drops, the greater the load on the small cervical spinal joints (facet or zygapophyseal joints). The weight of the head is approx. 5kg. when in a properly aligned posture. With incremental increases in forward head posture, the load of the head on the cervical spine compounds. The image below reveals the increased burden of the head felt on the cervical spine in increased forward head postures1.
While it is nearly impossible to avoid using phones, tablets, and computers in daily work life, some strategies can be implemented to prevent or reduce undue stress tempting to communicate from smaller devices are okay; spending excessive time on them is not advised. Swap to a desktop or laptop if you have to read, talk, or respond to work or tasks for more extended periods. This will ensure correct spinal ergonomics and posture.
- Give yourself regular breaks. The Chiropractors at Malvern Chiropractic Clinic and Melbourne Spine Clinic advise getting up from your sustained desk postures every 1-2 hours. During your break, remember to stretch and hydrate.
- Ensure correct desk posture. Adjust your devices to your posture, not your posture to the devices. Remember
FLAGSHIP!
F – Feet flat on the floor, or a footrest
L – Legs uncrossed
A – Ankles in front of your knees
G – Gap between the back of your knees and front of your seat
S – Shoulders down and relaxed
H – Hips at the same height as your knees
I – Inward (slight) curve of the low back (use and pillow or rolled towel for support)
P – Parallel forearms to the floor.
- Seek treatment for your pain. Sometimes untreated pain can lead to worse or more permanent damage. Don’t ignore your symptoms.
Studies continue to show the effectiveness of manual therapies, such as Chiropractic and Cox® Flexion-Distraction Therapy, for treating and managing cervicothoracic spinal conditions. A recent systematic review of the efficacy of cervicothoracic and thoracic manual physical therapies in managing upper quadrant disorders (i.e., rounded, hunched and forward head postures) demonstrated patient improvement in pain and functionality2. While more chronic disorders such as Cervicogenic Headaches and Cervical disc disease, and radiculopathy (radiating should/ arm pain) also show that targeted local and regional manual therapy applications also improve the patient’s symptoms and discomfort3,4. Cox® Flexion-Distraction and Spinal Decompression Therapy can assist in treating and managing a wide variety of spinal conditions. The highly skilled Chiropractors at Malvern Chiropractic Clinic and Melbourne Spine Clinic are available to discuss all aspects of your spinal pain and implement effective and safe treatment programs, including specific rehabilitation and postural assessments. Don’t put up with pain; get treatment today!
REFERENCES:
- K.K. Hansraj. Assessment of Stresses in the Cervical Spine Caused by Posture and Position of the Head. Surgical Technology International, 2014.
- R. Schenk, M. Donaldson, J. Parent‐Nichols, M. Wilhelm, A. Wright, J.A. Cleland: Effectiveness Of Cervicothoracic And Thoracic Manual Physical Therapy In Managing Upper Quarter Disorders ‐ A Systematic Review. J Man Manip Ther 2021;1‐10
- A.W. McDevitt, J.A. Cleland, D.I. Rhon, R.A.K. Altic, D.J. Courtney, P.E. Glynn, P.E. Mintke: Thoracic spine thrust manipulation for individuals with cervicogenic headache: a crossover randomized clinical trial. J Man Manip Ther. 2021 Jul 16;1‐ 18.
- S. Borrella‐Andrés, I. Marqués‐García, M.O. Lucha‐López, P. Fanlo‐Mazas, M. Hernández‐Secorún, A. Pérez‐Bellmunt, J.M. Tricás‐Moreno, C. Hidalgo‐ García: Manual Therapy as a Management of Cervical Radiculopathy: A Systematic Review. Biomed Res Int 2021:9936981 eCollection.
Are They Really OK? Ask Them Today
The Australian Chiropractors Association (ACA) recently published the following article about the impact the COVID-19 pandemic has had on the public. It quoted recent research conducted by the Australian Bureau of Statistics (ABS) on the psychological distress felt by the population during the COVID-19 pandemic.
The Australian Bureau of Statistics (ABS) recently reported that one in five Australians are reporting high or very high levels of psychological distress connected to the COVID-19 pandemic1. ABS’s latest Household Impacts of COVID-19 Survey was run in mid-June, before the onset of the current lockdowns in NSW, Victoria and ACT.
Psychological distress is disproportionately felt, with young people, women and those living with a disability most impacted. Victorians were the most affected state or territory, with 27% experiencing high or very high levels of psychological distress, compared to the national average of 18%.
After a relatively free and smooth sailing first half of the year, the prolonged lockdowns impacting more than half our population is taking its toll. In mid-August, Lifeline reported its highest daily number of calls in the organisation’s history, beating the record set earlier that same week2.
Whether it’s colleagues, friends or family, chances are that you will know someone currently experiencing poor mental health. While sometimes mental health challenges are noticeable and people feel comfortable talking about it, many go unnoticed and suffer in silence.
It’s times like these that we should be checking in more with the people around us. A simple call, video chat or message could end the burden of silence in someone’s day.
R U OK? DAY 2021
R U OK? Day is a National Day of Action when Australians are reminded that every day is the day to ask, ‘are you okay?’ if someone you know is struggling with life’s ups and downs. Held every September, it is a day to remind us to check in with ourselves and others who may be struggling.
R U OK? was founded in 2009 to help with suicide prevention. Co-founder Gavin Larkin OAM wanted to help protect families from the same pain his family had suffered from his own father’s suicide.
This year’s R U OK? Day message is ‘Are they really OK? Ask them today, highlighting the importance of knowing how the people in your world are really going. Don’t wait until someone’s visibly distressed or in crisis. Make a moment meaningful and ask them how they’re really going.
When you feel someone is not quite themselves, follow the four steps:
- Ask R U OK?
- Listen with an open mind;
- Encourage action;
- Check-in.
By following the four steps of ‘Ask, Listen, Encourage Action and Check in’ when you feel someone is not quite themselves can go a long way in helping those around you who may be going through a tough time.
The R U OK? organisation provides several helpful resources to utilise throughout the year, including information on how to continue a conversation after asking, “are you ok?” Access these at ruok.org.au
REFERENCES:
- Australian Bureau of Statistics. 2021. Household Impacts of COVID-19 Survey, June 2021. [online] Available at: https://www.abs.gov.au/statistics/people/people-and-communities/household-impacts-covid-19-survey/jun-2021 [Accessed 16 August 2021].
- Lifeline, 2021. Australians reaching out for help in record numbers. [online] Available at: https://www.lifeline.org.au/media/0olpjjfq/20210820-australians-reaching-out-for-help-in-record-numbers.pdf [Accessed 20 August 2021].
- ACA Website: https://www.chiro.org.au/are-they-really-ok/
Are You Moving Enough?
With life looking a bit different, it’s harder to stay motivated to move and exercise as much as you should be. You may have also started to notice your back, neck and body aching and stiffening. Did you know it is recommended that an adult should have at least 30-60 minutes of physical activity daily to gain positive health benefits1? Well, it’s true! Physical activity has numerous physiological benefits such as2:
- Reducing the risk of cardiovascular disease and heart attacks.
- Managing weight levels.
- Lowers blood cholesterol levels.
- Lowers the risk of Type 2 Diabetes and some types of cancers.
- Lowers blood pressure.
- Strengthens bones, joints and muscle and reduces the risk of developing Osteoporosis.
- Reduces the risk of falls by improving balance.
- General wellness – Improved energy, better mood, feel more relaxed and sleep better.
Research has also shown that exercise can even help with negative thoughts and depression. The views on how exercise can help with depression are expansive and varied; however, studies have suggested that:
- Exercise may block negative thoughts and distract you from your daily worries.
- Increased activity may improve moods and sleep patterns.
- Exercise may also change the brain chemistry by altering certain chemicals and hormones in the brain, such as serotonin (a hormone associated with mood and happiness), endorphins and stress hormones.
There are many ways to increase physical activity, even while we are in Lockdown!
- Going for a walk/jog/run or bike ride, if you have pets or kids, it is an excellent opportunity to get them out and about too.
- Doing household chores – cleaning out cupboards and the garage, it’s a perfect time to start that SPRING CLEANING!
- Mow the lawns, rake up any leaves, wash the car!
- Use an exercise ball or equipment at home.
- Taking an online exercise, yoga or dancing class via YouTube.
Combining exercise with the targeted spinal care that the Chiropractors at Malvern Chiropractic Clinic and Melbourne Spine Clinic provide can distinguish between chronic musculoskeletal problems and good physical and mental health. Your Chiropractor can recommend exercises that are appropriate for your spinal condition. We also have a range of Exercise Balls and other equipment to assist you in your exercise journey. Please speak to our friendly reception staff in-clinic or via phone on (03) 9822 1835. We can arrange for a pumped-up ball to be collected at your next appointment.
REFERENCES:
- Azfar S, Murad M, Azim S, et al. (December 13, 2019) Rapid Assessment of Physical Activity and its Association Among Patients with Low Back Pain. Cureus 11(12): e6373. DOI 10.7759/cureus.6373
- https://www.betterhealth.vic.gov.au/health/healthyliving/physical-activity-its-important