Good
posture should be a relaxed, comfortable and balanced state providing
you with stability, poise, and energy. Research suggests that many
spine problems are preventable because they result from poor posture
and body mechanics, which subject the spine to abnormal stresses.
Abnormal stress over time can lead to structural changes in the spine,
including degeneration of disks and joints, lengthening or shortening
of the supportive ligaments and muscles, and wear and tear of
cartilage. All of these structural changes can lead to pain. However,
there are many things that you can do each day to minimize current
spine pain and prevent future episodes from occurring. (Think of your
body, especially the spine, as a machine that needs regular care and
maintenance to keep it functioning properly and efficiently. For
example, does your car work properly when the alignment is off?)
The key factors to taking care of your back and neck center around three concepts:
1.) Learning and practicing good posture
2.) Using good body mechanics during the day
3.) Regular exercise Let's explore each of these in turn.
The foundation for good neck and back care starts with posture. Bad
posture can be the cause of spinal pain, it can make existing pain
worse, and it certainly can make the pain last a lot longer. Poor
posture is also a factor in conditions such as chronic headaches, TMJ
dysfunction and shoulder pain. Many people spend large portions of
their day sitting or performing tasks that require bending forward or
lifting. Think about your lifestyle, the postures you assume, and the
activities you perform each day. The basis for good posture is
maintaining a "neutral spine." A neutral spine retains three natural
curves: a small hollow at the base of the neck, a small roundness at
the middle back, and a small hollow in the low back. A neutral spine is
neither rounded forward nor arched back too much. Maintaining a neutral
spine is a dynamic process as you transition from one position to
another
Good posture is when your head is balanced over your hips, your chin is
parallel to the floor, and your pelvis is level. You walk with vigor
and your step feels light. Good posture is a very important part of
good mental and physical health.
