Posture Matters

Posture check! Are you hunching over your screen or keyboard right now? When you bend your head, like when you use your phone, your neck muscles are working to hold the weight of your head. All of this extra stress on your neck and shoulders can cause headaches, back and neck pain and a permanent curve of your spine such as a hunch.

Another surprising link to bad posture is acid reflux! When you sit hunched over you constrict the flow of digestive juices through your digestive system. This can cause the acids in your gut to be pushed back up, causing that feeling of acid reflux and indigestion.

Studies have shown that good posture has an affect on the mind as well as the body. When you walk into job interview with your head up and your back straight you not only give a good impression on the people around you but you also feel more powerful. Compare this with a shy stance, shoulders rounded and face pointed towards the ground – this gives the impression of a lack of confidence.

While the emotional effects of good posture are important, maybe you’re looking to improve your physical health when performing day to day tasks.

When your neck muscles are straining to hold up your head and your shoulders are rounded over, that extra load on the muscles will cause them to fatigue. You’ll notice pain in your neck and shoulders after sitting at your work desk for hours without a break. Headaches become more common as these muscles are knotted and tensed up.

Note: No one really knows what the knots in our muscles are but they can be alleviated by stretching and massage.

The mayoclinic.org website has this handy advice for using your phone in an ergonomic way to prevent back and neck pain:

Avoid looking down at your phone

Looking down at a smartphone can cause you to flex your neck and strain your cervical spine (A). When standing and looking at your phone, maintain good posture and aim to hold your phone close to eye level (B). When sitting and looking at your phone, sit upright and use armrests — or alternatively a desk or pillow — to support your arms.

Source: mayoclinic.org

There are more ergonomic tips for sitting at a computer or desk. These include making sure your feet are flat on the ground and your spine has a natural arch, without the shoulders hunched forwards.

Source: mayoclinic.org

So remember to hold your chin up. Look the world in the eye. I hope this was interesting and useful information. Thanks for reading!

Visit http://www.youtube.com/queeenvk for more Full Cup Wellness health tips. For some silliness and little handy life tips my tiktok is queeenvk (don’t forget those 3 e’s).

Poor posture: headaches and more!

Do you currently work an office job or spend a lot of time sitting in front of your desk working on your computer or doing endless paperwork?

Do you get any pain, aches or discomfort in your neck, shoulder and back? Chances are office posture could be a contributing factor and we will be covering tips on having a good posture.

What are the effects of a healthy posture?

Healthy posture habits help prevent common neck, shoulder and back problems or reduce symptoms if they are already present. They are also good to improve your mood and energy throughout the day.

Here are some tips for 3 different scenarios:

1. Sitting in front of the computer

– Keep your monitor at eye level, and place your keyboard close to your body – Sit in a chair with back support to avoid slumping

– Make sure your feet are firmly planted on the ground, or use a footstool if your feet don’t reach the ground

– If possible, use a desk that can be converted to a standing desk to lessen the strain on your spine

2. Talking on the phone

– Avoid tilting your head or holding a phone between your ear and shoulder.

-Use a headset or headphones when possible to keep your head in a neutral position.

– Use a speakerphone when able to avoid tilting your neck.

3. Texting on the phone

– Try to keep your phone screen at eye level to avoid bending your neck

– Keeping your neck relaxed and avoid shrugging your shoulders

– Use your index finger to prevent overuse of your thumb

 

Any other tips?

Yes! Just some general ones:

– Keep your muscles loose by taking standing or walking breaks every 30-45 minutes.

– When possible, give your eyes a rest by looking away from your computer every 20-30 minutes and focusing on distant object such as something outside your window.

These are just general office posture tips.

It is still best to see a qualified physiotherapist if you suffer from any pain, aches or discomfort so they can perform a thorough assessment to find the underlying causes and develop a treatment plan for you.

Do you have any tips you’d like to share? Tell us in the comments.