Since posture serves as a window into our overall health, it is crucial to know what to do to improve and preserve it when seeking maximum neurological vitality. It's important to keep in mind that terrestrial gravity is our greatest adversary here, as it tends to bend and curve anything standing upright. Over millions of years, humans have acquired the ability to stand upright through the evolution of the neuro-vertebral system. To remain upright, we had to uniquely develop our muscles. The following tips are here to help you maintain the dignity of Homo erectus!
Firstly, text messages, video games, iPads, and other laptops are relatively recent in the history of humanity. We simply are not designed to stay in static positions for extended periods, with our necks bent, lower backs curved, and shoulders hunched. Without advocating for a return to a paleolithic lifestyle, we can take steps to limit damage to our cervical spine, primarily by reducing the forward flexion of our heads. Many professionals recommend using a support under our elbow (it could be the other arm placed underneath) when texting or watching TikTok or YouTube videos.
Secondly, always make sure to place lumbar support behind your lower back, especially when sitting at the computer or playing video games. Many people believe that having a gaming chair or a Herman Miller chair is sufficient for ensuring neuro-vertebral health. However, even though these tools are undoubtedly commendable, it's essential to use them wisely. An ergonomic analysis of your workstation or gaming setup is therefore crucial to avoid neuro-musculoskeletal problems and all kinds of tendonitis, capsulitis, myofascitis, epicondylitis, and any other "itis" you can imagine.
Thirdly, proper sleeping positions are crucial to avoid literal twists in the spine and pelvis over the years. Often, our patients inquire about the best pillows and mattresses to obtain optimal sleep posture. While there isn't a one-size-fits-all answer, it is certainly preferable to acquire an orthopedic pillow and avoid twisting the spine while sleeping. For this, it is often recommended to place a pillow between the legs when sleeping on the side or use a body pillow. However, keep in mind that these recommendations do not apply universally, and the sleeping posture needs to be examined on a case-by-case basis. That's why there isn't a simple answer regarding mattress choice. Whether someone prefers them firm, hard, or with a foam topper is not the issue. Considerations must be taken to avoid undue pressure on the neck or back vertebrae, depending on each patient's body type. Once again, your posture-focused chiropractor can provide more personalized insights.
Fourthly, it's important not to sleep on your stomach! For many of us, changing this habit, which may date back to childhood, can be quite challenging. Just know that the prone (on the stomach) sleeping position creates significant rotation of the neck, often asymmetrically, and often forces individuals to place a hand under the pillow for comfort. Although this behavior reveals much about the well-being of the cervical vertebrae, without delving into details here, we must realize that these induced twists over long periods can lead to undue pressure on nerves and potentially result in cervico-brachialgia. Furthermore, this position can contribute to the flattening of the cervical and thoracic spine, which is contrary to the natural curves that we aim to restore.
Finally, for individuals who work on a laptop, and especially for students of all ages, we intuitively know how leaning over a laptop all day can create tension in the neck and shoulders. Laptops are designed for occasional use, such as on a train or in a cafe, and not for constant daily use. The potential to reverse the cervical lordosis is significantly increased with this type of posture. So, no need to panic for those who have just purchased the latest Mac or HP—don't throw it out the window! However, it's essential to be aware of the impact its use may have or may already have on your cervical spine and reduce its use (yes!). Moreover, if reducing usage is not a short-term option, it is recommended to use a laptop stand to elevate the device so that your eyes are at the center of the screen, and your head is no longer tilted (phew!).
