VCSST_How Posture Affects Back and Neck Pain

1. Improve Your Standing Posture St and facing a mirror. Look at your shoulders, does one seem higher than the other? Look at your head, does it tilt to one side or jut forward? Pretend that an imaginary string is pulling you through the top of your head gently. Notice how your posture improves automatically when you try to be taller? When walking, make sure that your arms are moving comfortably back and forth, feeling the rotation through your torso. 2. Improve Your Sitting Posture Sit all the way back in your chair so you feel your lower back against the back rest. Try to keep your feet flat on the floor and angle your chair so that your knees are slightly lower than your hips. Try using a small rolled-up towel behind your low back if you need more support in sitting. If you work at a computer, make sure that your keyboard and mouse are slightly lower than the level of your elbow. You may need to adjust your seat higher to make this happen. 3. Improve Your Bending Posture Manyback injuriesoccurwhenbendingand twistingat thesame time. When you need to bend down to get something from a low surface, the most important thing is to get your body as close as possible to what you are lifting. As part of physical therapy treatment, we teach youproperposture,bendingand lifting techniques toprotectyourbody from future injuries and make sure you stay healthy for the long haul.

Patient Spotlight “It’s the staff that make this place shine.” “Words cannot express howmuch I appreciate the gang at VCSST! Kristen treated my husband following knee and shoulder surgeries and Martin and Alex cared for my daughter before and after her spinal fusion. (Heck, I even enjoyed bringing them!) The facility and equipment are great but it’s the staff that make this place shine. Every single one of them makes us feel so welcome.” K.D.

Exercise Essential

Helps With Posture

SCAPULAR RETRACTION Stand with your arms at your sides. Gently raise your shoulders and turn your palms outward such that your thumbs are pointing somewhat back. Feel your shoulder blades squeeze together in your upper back. Keeping shoulder blades together, relax your shoulders down as if aiming bottom of shoulder blades down into back pockets. You have now reset your posture. Practice moving your head or walking while still maintaining this position.

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