A Healthy Habit for Your Back

Everyday we twist, bend, reach or lift things as such are putting our backs at risk for injury. We sit slouched over our food or watching TV. We stand with rounded shoulders with our heads protruding forward. We sleep in a flexed position or on our stomachs with our head cranked to one side. We get stressed out and our muscles become tense. Most of the time we do these things without even thinking of the consequences before it is too late. Ouch - suddenly our back or neck hurts. Although it may seem suddenly most spinal injuries are due to these poor habits we have and their toll on our bodies over time.

There is a simple thing we can do to help prevent back and neck injuries - that is practice good posture. Our moms told us to do it and they were right. Just as it is never to late to exercise it is also never too late to acheive proper posture. It takes desire, effort and time to overcome poor habits. You have to be willing to make the change, practice to reinforce the new habit and over give it time to become permanent.

The first thing you need to do for proper posture is find that neutral spine position, which is somewhere between a flat back and a arched back. Once you find the neutral spinal position practice holding it while supine. Then try it in sitting and finally in standing. Do not hold your breath rather breathe naturally. It may feel weird to you in this position. That is because your muscles and joints have gotten use to a bad habit.

Next pull your shoulders back and down slightly. That's right push your headlights forward but don't over due it. This places your upper back in the correct position. And finally, adjust the position of your head. Ears in line with the shoulders, in their new correct position, and your chin slightly tucked so as not to jut forward.

Whew you made it. Now all that's left to do is practice this new habit. Try it the next time you are waiting in line, watching TV, eating lunch or driving. The important thing is to practice often and daily. Over time your body will adjust and it will feel weird not to be using good posture. It is never too late to start and the sooner the better for your back's sake!

By Carol Glasscock, MS,PT