Neck Pain – Posture Retraining

With so many people doing so much sitting and being in front of a computer for so many hours of the day it’s no wonder that we see so so much neck postural related pain. And especially if you are sitting in a chair that has no to little back support like this one.

Then it’s a good idea to know and incorporate good posture so that you don’t develop neck and back postural pain.

The first thing you want to do in sitting is to make sure that your feet are flat on the floor so that your ankles, knees and hips are close to a ninety degree angle. Picture a string attached from your pelvis and that it connects through the front of your low back, up through your rib cage, then up through the front of your neck, your TMJ (or jaw ) and through the top of your head attaching to the ceiling. The front of your shoulders should line up vertically with your ears.

To open up the shoulders into neutral without pinching together the shoulder blades and over activating your rhomboid muscles, especially if you have rounded shoulders, simply turn the palms of your hands facing forward. Incorporating this into your daily habit is the ideal. You can practise holding this for 30 seconds repeating this every 45 minutes in a waking day.

If you have pain or any discomfort doing this book an appointment and have one of our Physiotherapists at either our North Burnaby or Vancouver locations to check things out.