Tips To Maintain Good Posture

Tips to Maintain Good Posture

We often hear that good posture is essential for good health. We recognize poor posture when we see it formed as a result of bad habits carried out over years and evident in many adults. But only few people have a real grasp of the importance and necessity of good posture.

What is posture?

Posture is the position in which we hold our bodies while standing, sitting, or lying down. Good posture is the correct alignment of body parts supported by the right amount of muscle tension against gravity. Without posture and the muscles that control it, we would simply fall to the ground.

Normally, we do not consciously maintain normal posture. Instead, certain muscles do it for us, and we don’t even have to think about it. Several muscle groups, including the hamstrings and large back muscles, are critically important in maintaining good posture. While the ligaments help to hold the skeleton together, these postural muscles, when functioning properly, prevent the forces of gravity from pushing us over forward. Postural muscles also maintain our posture and balance during movement.

Why is good posture important?

Good posture helps us stand, walk, sit, and lie in positions that place the least strain on supporting muscles and ligaments during movement and weight-bearing activities. Correct posture:

· Helps us keep bones and joints in correct alignment so that our muscles are used correctly, decreasing the abnormal wearing of joint surfaces that could result in degenerative arthritis and joint pain.

· Reduces the stress on the ligaments holding the spinal joints together, minimizing the likelihood of injury.

· Allows muscles to work more efficiently, allowing the body to use less energy and, therefore, preventing muscle fatigue.

· Helps prevent muscle strain, overuse disorders, and even back and muscular pain.

To maintain proper posture, you need to have adequate muscle flexibility and strength, normal joint motion in the spine and other body regions, as well as efficient postural muscles that are balanced on both sides of the spine. In addition, you must recognize your postural habits at home and in the workplace and work to correct them, if necessary.

Consequences of poor posture

Poor posture can lead to excessive strain on our postural muscles and may even cause them to relax, when held in certain positions for long periods of time. For example, you can typically see this in people who bend forward at the waist for a prolonged time in the workplace. Their postural muscles are more prone to injury and back pain.
Several factors contribute to poor posture–most commonly, stress, obesity, pregnancy, weak postural muscles, abnormally tight muscles, and high-heeled shoes. In addition, decreased flexibility, a poor work environment, incorrect working posture, and unhealthy sitting and standing habits can also contribute to poor body positioning.

Can I correct my posture?

In a word, yes. Remember, however, that long-standing postural problems will typically take longer to address than short-lived ones, as often the joints have adapted to your long-standing poor posture. Conscious awareness of your own posture and knowing what posture is correct will help you consciously correct yourself. With much practice, the correct posture for standing, sitting, and lying down will gradually replace your old posture. This, in turn, will help you move toward a better and healthier body position.

Your doctor of chiropractic can assist you with proper posture, including recommending exercises to strengthen your core postural muscles. He or she can also assist you with choosing proper postures during your activities, helping reduce your risk of injury.

To find a doctor of chiropractic in your area, click here.

How do I sit properly?

· Keep your feet on the floor or on a footrest, if they don’t reach the floor.

· Don’t cross your legs. Your ankles should be in front of your knees.

· Keep a small gap between the back of your knees and the front of your seat.

· Your knees should be at or below the level of your hips.

· Adjust the backrest of your chair to support your low- and mid-back or use a back support.

· Relax your shoulders and keep your forearms parallel to the ground.

· Avoid sitting in the same position for long periods of time.

How do I stand properly?

· Bear your weight primarily on the balls of your feet.

· Keep your knees slightly bent.

· Keep your feet about shoulder-width apart.

· Let your arms hang naturally down the sides of the body.

· Stand straight and tall with your shoulders pulled backward.

· Tuck your stomach in.

· Keep your head level-your earlobes should be in line with your shoulders. Do not push your head forward, backward, or to the side.

· Shift your weight from your toes to your heels, or one foot to the other, if you have to stand for a long time.

What is the proper lying position?

· Find the mattress that is right for you. While a firm mattress is generally recommended, some people find that softer mattresses reduce their back pain. Your comfort is important.

· Sleep with a pillow. Special pillows are available to help with postural problems resulting from a poor sleeping position.

· Avoid sleeping on your stomach.

· Sleeping on your side or back is more often helpful for back pain. If you sleep on your side, place a pillow between your legs. If you sleep on your back, keep a pillow under your knees.

Fairport Chiropractic1157 Fairport Road
Fairport, NY 14450

Exercise and Middle Age

New analysis shows that good fitness levels in your middle age may predict extra years of life. A healthy lifestyle including chiropractic care, may help optimize your health.

Fairport Chiropractic1157 Fairport Road
Fairport, NY 14450


Current Research

Two of the most common areas that chiropractors treat are the neck and low back. Injuries to these areas are some of the most common seen in healthcare in general. A recent study looked at effective ways to treat the injuries to these areas. More specifically, the study compared spinal manipulation versus medication for those suffering from a recent bout of neck pain. Most often people with neck pain will at first utilize medication to control the pain they are in. However, there is little research to prove what treatment method is best for the patient. Mechanical neck pain is a common condition that affects an estimated 70% of persons at some point in their lives. Participants in the study had neck pain and received either medication or spinal manipulation for their treatment. At the end of the study, it was concluded that for participants with acute and sub-acute neck pain, spinal manipulation was more effective than medication in both the short and long term. It is important to remember that options are always available when it comes to dealing with pain. Patient centered care is the top priority.

Fairport Chiropractic1157 Fairport Road
Fairport, NY 14450


Chiropractic Care and Back Pain: Non-invasive Treatment for Bulging, Ruptured, or Herniated Discs

Discs give the spine motion; we are constantly using our discs. Move your back from side to side, you can visualize the give and take of the discs between the vertebrae. Without these discs, your spine couldn’t function and move. Intervertebral discs don’t really "slip", although the phrase "slipped disc" has come into popular usage to refer to bulging, ruptured, or herniated discs. Your discs are made up of the annulus fibrosus (the tough outer layer) and the nucleus pulposus (which contains a soft, gelatin-like center. When cracks occur in the outer layer of the disc, the material inside of the disc can begin to push out. Numerous factors can cause a disc to herniate. For example, there may be too much stress on the disc due to poor posture, repetitive motions, too much sitting, or an injury. In fact, a herniated disc can be caused by a combination of factors or a physical injury. For many people with back pain caused by a herniated disc the problem starts off small and then gradually builds until you start to feel symptoms, such as back pain.

Chiropractic Care and Herniated Discs

Chiropractor care can help address back pain and other herniated disc symptoms. At your appointment, we will go through your medical history, do a physical exam, and perform orthopedic and neurological tests. In addition, if we find that you have advanced loss of strength, sensation, reflexes, and other unusual neurological findings, then you will be referred to a spine surgeon. However, most intervertebral disc injuries are related to a herniated disc, and can be treated effectively with chiropractic care.

Treatment for a herniated disc may include spinal manipulation,and other chiropractic techniques to help ease your herniated disc symptoms. This will be an individualized treatment plan, but it may include manual therapyand therapeutic exercises.

Fairport Chiropractic1157 Fairport Road
Fairport, NY 14450

Sports Performance

Colin O’Brady, professional endurance athlete and 3x World Record Holder credits chiropractic care and Standard Process nutritional supplements for optimal health. #ThinkChiropractic

Fairport Chiropractic1157 Fairport Road
Fairport, NY 14450

Sluggish In The Afternoon?

Sluggish In The Afternoon?

Do you experience low energy in the afternoon? There may be a very simple solution. Chances are that you are eating starchy, processed carbohydrates for lunch. Bread, pastas and french fries put quite a demand on your digestive system. Try this for just a week and see if you don’t feel the difference. For a week eat only proteins and vegetables for your midday meal. That means no sandwiches, and if you must eat a burger, don’t eat the bun. Find a healthy salad or enjoy some soup. You’ll be surprised by how much energy you’ll have in the afternoons. When everyone else is looking for energy in a candy bar or soda, you may want to share your secret!

Fairport Chiropractic1157 Fairport Road
Fairport, NY 14450

Take Control Of Back Pain

Roughly 80 percent of individuals will experience back pain in their lifetime. Chiropractic can provide a safe, effective and drug-free approach to manage pain. #ThinkChiropractic

Fairport Chiropractic1157 Fairport Road
Fairport, NY 14450

Occupational Health

What’s Occupational Health and Safety All About, and How Can a Chiropractor Help?

The Occupational Health and Safety Administration (OSHA) estimates that workplace-related injuries cost businesses nearly $170 billion each year. With money like this at stake, it’s easy to see that keeping your workers healthy should be a priority. And chiropractors can play a major role in helping companies to manage risk and improve productivity.

An estimated 60 to 70 percent of all workplace-related injuries involve the musculoskeletal system. And of every worker’s compensation dollar spent, 90 cents is used for the treatment of this type of injury. Those professions with the highest rates of musculoskeletal injury are trucking and vehicle operations, manufacturing, nursing and healthcare, and work involving repetitive motion or prolonged periods of sitting.

Gerard Clum, D.C., is a spokesperson for the Foundation for Chiropractic Progress “Doctors of chiropractic provide a conservative, patient-centered approach that is well-documented for its clinical and economic value. When included as members of occupational health teams, doctors of chiropractic can facilitate and drive reduced costs and better clinical outcomes, as well as improvements in safety, general health and communication.”

Chiropractors are able to provide structural care, ergonomic improvements and advice on lifestyle and nutrition. This can contribute to creating lower workers’ compensation premiums, a reduced rate of absenteeism, and greater productivity, worker morale and employee retention.

Chiropractors are excellent at providing preventive care, which can help save businesses considerable amounts of money. But in addition to the financial benefit, employers benefit further by making their employees feel valued, which increases worker satisfaction. Daniel R. Nobbe, from Fiberteq LLC in Danville, IL, said “There are many benefits from developing a safety culture at your company – none of which is more valuable than employee loyalty. When employees know you care about their personal well-being and you prove that to them in their workplace, it increases morale, engagement, awareness, motivation and productivity.”

Fairport Chiropractic1157 Fairport Road
Fairport, NY 14450

Did You Know …

· Blood travels more than 60,000 miles each day through the body.

· Oatmeal is a common ingredient in many topical skin applications.

· The average brain weighs about 3 lbs., but more than 2 lbs. of that is water.

· When you blink an eye, you move over 200 muscles.

· Green tea contains catechins, flavonoids which kill germs and help reduce the sulfur compounds that cause bad breath.

Fairport Chiropractic1157 Fairport Road
Fairport, NY 14450


Did You Know…

· Every pound of excess fat requires 200 miles of additional blood capillaries, putting extra strain on the heart.

· Babies are born with 300 bones which fuse together to become 206 bones in adults.

· Your muscles are 75 percent water and make up almost half of your body weight.

· Your small intestine is almost 25 feet long.

· By the time you are 70 years old, you will have digested about 40 tons of food.

· Each year about half of all U.S. adults have an episode of back pain.

· You would have to eat 10 whole potatoes to get the sodium contained in just 10 potato chips.

Improve Your Posture

When standing, think of a wire attached to the top of your head. Some people tend to slouch and have an excessive curve in the lower back. The imaginary “wire” will help to prevent this. When standing for long periods, frequently shift weight from one foot to the other, always keep moving and changing positions. This will minimize the tension and compression on the spine. When sitting, especially at a work station for long hours, bring your chair close enough so that you are not bending forward. Utilize a chair that has good low back support and is adjustable to fit your build. If your feet do not touch the floor use a foot rest so the knees are slightly higher than the hips. Get up and stretch, move around every half hour or so if possible. While driving, strive also to have your knees slightly higher than hips. Adjust the seat to easily reach the pedals. If possible periodically on long drives tilt the seat at slightly different angles. Stop every couple of hours to stretch and walk around. Sleep on a supportive mattress, preferably not on your stomach. Choose shoes that are a good fit and offer proper support for daily wear. High heels are only for short periods of time and not for walking any distance.

Text Neck

Text neck is the term used to describe the injuries and pain sustained from looking down at wireless devices for too long. The symptoms associated with text neck are, chronic headaches, upper back pain, shoulder pain, neck pain and increased curvature of the spine. We all would look down to read but now with the widespread use of smart phones and tablets people are spending an average of two to four hours a day with their heads tilted forward. An adult’s head weighs about 10 to 12 pounds, tilting the head forward just 15 degrees can increase the force on the cervical spine to 27 pounds. At 60 degrees, the common texting posture seen on sidewalks, metros, and office hallways everywhere, the stress on the spine can hit 60 pounds, thanks to the forces of gravity. While it is nearly impossible to avoid technology, people should make an effort to look at their phones with a “neutral spine”, sending their eyes downward and not their heads. Take frequent breaks throughout the day.

Back Pack Safety

More than 40 million students carry backpacks in America today. Many of these same students carry their backpacks overloaded or fit improperly resulting in a variety of injuries including neck pain, muscle spasms, tingling hands, headaches and lower back pain. This very pain may result in the increasing possibility of damage on posture and development of the spine. When choosing a new backpack, it is recommended you select ergonomically designed features that enhance safety and comfort. Backpacks should be lightweight, have wide straps to distribute the weight, and always wear using both straps and try to only carry what is absolutely necessary.

“Life isn’t about waiting for the storm to pass…It’s about learning to dance in the rain.”
Vivian Greene

Fairport Chiropractic1157 Fairport Road
Fairport, NY 14450