Poor posture is an ever increasing problem today. Most of us suffer from this uncomfortable condition to some degree during our working
lives. Our fast paced life and demands on our time drive us to become more efficient in communication with those important to us.
Did you know the average head weighs between 5-6kgs? Our spine, neck and muscles are designed to balance our body, acting as the master
controller of our every move.
Why does my neck hurt?
The repetitive body position of looking down at our phone, tablet or computer device results in an upper body posture that extends the neck
forward as in the above illustration. The further our head and neck is extended forward and focused downward, the more our head will
effectively weigh placing an unnatural strain on our neck, shoulders and spinal column as a whole.
- Instant upper back or neck pain when using a handheld device.
- Nagging or sharp pain in the neck or shoulders at the end of the day.
- General shoulder pain and tightness.
- Intermittent or constant headache made worse when looking down or using the computer.
- Leads to posture problems and related health issues.
What can you do about it?
Get off your feet- Lay down
- Lie flat on back on floor or firm surface
- Place a rolled (FIRM!) towel under neck to allow neck to fall back into extension (chin up).
- Bend knees and place hands at the side of body.
How do I sit properly?
- Keep your feet on the floor or on a footrest, if they don’t reach the floor.
- Don’t cross your legs. Your ankles should be in front of your knees.
- Leave small gap between the back of your knees and the front of your seat.
- Your knees and hips at a 90º angles.
- Adjust the backrest of your chair to support your low- and mid-back or use a back support.
- Relax your shoulders and keep your forearms parallel to the ground.
- Avoid sitting in the same position for long periods of time.
How do I stand properly?
- Bear your weight primarily on the balls of your feet.
- Keep your knees slightly bent.
- Keep your feet about shoulder-width apart.
- Stand straight and tall with your shoulders pulled backward.
- Keep your head level-your earlobes should be in line with your shoulders. Do not push your head forward, backward, or to the side.
- Shift your weight from your toes to your heels, or one foot to the other, if you have to stand for a long time.
What is the proper lying position?
Find the mattress that is right for you. While a firm mattress is generally recommended, some people find that softer mattresses reduce
their back pain. Your comfort is important. (Pillow Top/Pad)
- Sleep with a pillow. Special pillows are available to help with postural problems resulting from a poor sleeping position.
- Avoid sleeping on your stomach.
Sleeping on your side or back is more often helpful for back pain. If you sleep on your side, place a pillow between your legs. If
you sleep on your back, keep a pillow under your knees.
For more help in how to prevent neck pain associated with poor posture, contact