How to Fix Bad Posture

A lot of people think bad posture is mostly how you look—and that’s not unreasonable. It’s noticeable, right? It’s the difference between looking tired vs. alert, and for some, confident vs. uncomfortable. But there’s so much more going on with bad posture than meets the eye.

Here’s what bad posture actually means for your body and what you can do to fix it.

The Bad Posture Breakdown

Are you hunched over at your desk right now? Looking down at your phone, neck craned? Yep, we see you—and it’s OK. Most people don’t exactly make good postural habits a priority. But trust us, it’s definitely having an impact on your body.

Appearance benefits aside, good posture can help you maintain the correct alignment of bones and joints, reduce stress and inflammation on your ligaments, minimize risk of injury, prevent muscle strain and overuse, conserve energy and decrease wear and tear on the joints.

And that’s a big deal! Your muscles, ligaments and bones are all a part of your musculoskeletal system, and if they aren’t operating correctly, they can affect the rest of your body—most noticeably your spine. We’re talking slipped discs, misaligned vertebrae and more. These issues open you up to a whole litany of mechanical and symptomatic problems!

Bad Posture Can Lead To:

• Poor circulation
• Exacerbated arthritis
• Fatigue
• Neck and shoulder pain
• Chronic headaches
• Breathing problems

How Can I Tell My Posture Is Off?

So… how do you know if there’s a problem with your posture? How can you even begin to tell if your poor posture has affected your health enough to develop symptoms? It’s actually really easy to spot. You just have to know how.

Consider whether or not you notice any of these symptoms in your daily life:

Slumped Shoulders

86 percent of Americans work a desk job, and sitting for such long periods, especially improperly, leaves many of us wide open for pain and dysfunction. Slumped or hunched shoulders are one of the most common postural problems of sedentary work. This is when your shoulders are more rounded with a tendency of your biceps turning inward.

• When you look at photos of yourself, are your shoulders more hunched and curved into the body?
• Are you suffering from frequent headaches, neck aches or shoulder tension?
• When you’re standing with your arms at your sides, are your palms facing behind you?

Forward Head Carriage

This is a big one that we see often in our offices, and in today’s tech world, it’s an easy pattern to get into. When your head is too far forward, it can put up to forty extra pounds of weight on your cervical spine, leading to pain and dysfunction. Your ears should line up directly above your shoulders.

• Are you experiencing pain or inflammation in the neck or shoulders?
• When you’re texting, driving or on the computer, do you crane your neck forward?
• Are your ears not aligned with your shoulders?

Uneven Weight Distribution

When one side of your hip is higher than the other, it can force you to put more weight on one side of the body. Uneven weight distribution can cause a structural imbalance in the body, forcing more wear and tear on the joints.

• When standing, do you tend to favor one leg over the other?
• Have you ever noticed the soles of one of your shoes more worn than the other?
• Do you ever experience pain on only one side of the body?

If you’ve said “Yes!” to any of these questions… it may be time to have a chat with your chiropractor.

How to Have Better Posture

Routine chiropractic care can not only help you correct your posture, it can also help you maintain it throughout your lifetime. Regular chiropractic adjustments and some advice from your chiropractor can make all the difference.

Here are some helpful tips from the American Chiropractic Association that may help you out:

Posture 101: Sitting

• Keep both feet on the floor, or if your chair is too high, a footrest
• Uncross your legs, and keep your ankles in front of your knees
• Keep a gap between the back of your knees and the front of your seat
• Make sure your knees are at or below the level of your hips
• Adjust your chair to support your low back
• Keep your forearms parallel to the ground
• Stay active! Take a five minute walk every thirty minutes

Posture 101: Standing

• Focus your weight on the balls of your feet
• Keep your knees slightly bent
• Place your feet around a shoulder-width apart
• Let your arms hang naturally
• Keep your shoulders back
• Stand with your ears aligned with your shoulders

Posture 101: Lying Down

• Find a proper mattress
• Sleep with an ergonomic sleep posture pillow
• DO NOT sleep on your stomach
• If you sleep on your side, place a pillow between your legs
• If you sleep on your back, keep a pillow under your knees

7 Ways to Ease Your Back Pain Without Painkillers

Back pain is a big deal. In fact, so big, it costs Americans at least $90 billion a year in medical and non-medical expenses and has affected an estimated 59 million Americans in the last three months. We're here to help. Try these seven simple, effective and drug-free ways to improve your back pain:

1. Get regular chiropractic adjustments. Chiropractic is proven to effectively treat back pain. Non-invasive and gentle chiropractic adjustments help to restore function and structure without the dangerous risks of surgery or drugs. (A study in the journal Spine revealed that many, if not most, back surgeries fail and often leave a patient in more pain.)
2. Increase core strength. Your core plays an important role in back pain and strain. A strong core will reduce the amount of strain on your lower back. Pilates, lifting and bodyweight exercises are great ways to increase your core strength.
3. Don’t become dependent on a back brace. Your doctor of chiropractic may prescribe a back brace for lower back pain, which can be an excellent tool for helping to temporarily relieve some symptoms. But it’s critical you avoid depending on your back brace entirely. Overuse can cause your core muscles to weaken, putting your back at increased risk for injury and strain. Your main focus should be in on finding the root of the problem and strengthening your core muscles.
4. Practice excellent posture. Your posture affects more than how you look. Good posture helps to maintain proper alignment in the spine, reduces stress on ligaments, prevents muscle strain and conserves energy, among other benefits. Ask your chiropractor for tips on how to improve your posture.
5. Apply ice and heat. Ice and heat can help with the pain. Ice can also help reduce swelling after an injury. If you've sustained an injury, the typical recommendation is ice for the first 48 hours before switching to heat.

6. Improve your flexibility. Flexibility can help release tension and stress in your back. Carefully stretch the major muscles groups and be sure not to overdo it. If you have any questions, ask your chiropractor for tips on stretching.
7. Check your mattress, pillow and sleeping position. These three things can have a detrimental effect on your spine and your level of pain.
   • Mattress: Your mattress shouldn't be too soft or too firm and should offer uniform support from head-to-toe.
   • Pillow: Choose a firmer foam pillow that fills the space between your ear and the bed, and keeps your spine in a neutral position.
   • Sleeping position: Always avoid sleeping on your stomach; it removes the curve in your neck and places pressure on your brainstem. Sleeping on your back provides the least amount of pressure on your spine.

Did you know that chiropractic can help with more than just back and neck pain? Visit www.FranklinChiropractic.com to learn more about chiropractic care.

Perfecting Your Posture During Your Daily Habits

Driving, texting, sitting at a desk or even walking a dog all have one thing in common—posture.

You may not actively think about it, but how your body is positioned throughout the day greatly contributes to your overall health. How you sit, stand or move your body can lead to chronic back pain, headaches, and possibly poor circulation in your legs and feet.

What Is Good Posture?

Good posture is your body putting the least amount of strain on supporting muscles, bones, joints and ligaments. Proper posture is just one element of good spinal health, encouraging the brain to communicate more effectively with the rest of the body.

How to Improve Your Posture During the Day

Adopting healthier posture habits and at-home ergonomics can improve your overall health. These practices can provide more efficiency in daily tasks and an improved quality of life. Good posture isn’t just limited to standing or sitting. Training your body when you sleep, watch TV, stand in line or even text is important.

Here are a few tips for improving posture during your daily routine:

Netflix and chill. Who doesn’t love a good movie in bed? However, binge watching can do a number on your spine. Add a pillow behind your back for added support, or underneath your knees to relieve any stress on your neck, legs and back.

Sleep tight. Sleep posture is important since you put so much pressure on your spine. Regardless of sleep position, always use a pillow with enough thickness so that your head maintains a neutral position.

Back - Only 8 percent of people sleep on their backs. Sleeping on your back is the best option, because it puts no extra pressure on your head, neck or spine. Use a pillow to keep your head slightly elevated and aligned.

Side - Sleeping on one’s side, especially with the knees drawn up in a fetal position, can help open up the joints in the spine and relieve pressure by reducing the curvature of the spine.

Stomach - Approximately 7 percent of people sleep on their stomachs. Unfortunately, this position can aggravate the spine and other medical conditions. Avoid it if possible.

Supermarket sweep. You can practice perfect posture anywhere! Standing in line while at a grocery store, or any store, is a great time to think about your posture, learn to notice how you regularly stand and make note to avoid slouching. Position your feet shoulder-length apart and let your arms hang naturally at your sides. Keep your weight on the balls of your feet. This will allow your body to naturally align and evenly distribute your body weight.

Texting. Text neck is real and a result of having bad postural habits. While texting or cruising through social media, position your phone at eye level. This will help reduce the amount of pressure being applied to your neck and spine. And remember, while a great starting point, changing your habits isn’t quite enough! That’s where chiropractic comes in. Incorporating routine adjustments can help improve posture, increase flexibility, and prevent backache and muscular pain.

An 8-Minute Workout to Restore Your Flexibility & Strength

Getting back into a regular exercise routine after the holidays can take a lot of work. Because of this, your body may have lost some strength and flexibility in your joints. Enjoy this quick 8-minute workout to help restore muscle memory and strength.

Knee Tuck

1. Start by lying on your back with your legs extended. Keep your arms straight and to your sides.
2. Bring your knees to your chest while keeping your hips to the ground.
3. Hold for 8-10 counts. Repeat 4-6 times.

Straight Leg Crossover

1. Start by lying on your back with your legs extended. Keep your arms out to your sides.
2. Lift your left leg toward the ceiling. Then, slowly lower your leg to the right side while crossing your other leg over your body.
3. Hold for 8-10 counts and repeat 4-6 times on each side.

Swimming

1. Start by lying face down on the floor with your arms extended past your head.
2. Lift your right hand and left leg slightly off of the ground.
3. Keep your body straight and your stomach pulled into your spine.
4. Return to your starting position, and repeat with your left hand and right leg.
5. Continue for 30 seconds.

Always consult with your doctor or chiropractor before adding new workouts into your routine, especially if you have a serious medical condition, physical limitations or experience chronic pain.

3 Posture-Building Yoga Poses

There are plenty of ways you can better your posture in 2020—most importantly, routine chiropractic care, habit changes, a proper diet and more. But, what is another valuable tool in your arsenal? Exercise! Building strength in your core and lower back can be especially useful for maintaining proper posture. Let’s take a look at three helpful yoga poses to get you started.

Legs Up the Wall

1. Sit flat on the ground with your side close against the wall.
2. Lean back onto your hands, spinning your body slightly and sliding the back of your legs up the wall. Recline onto your back with your feet facing the ceiling.
3. Slowly inch your bottom closer to the wall, keeping your hands in place on your stomach.
4. Close your eyes and relax. Hold for two to three minutes.

Bridge Pose

1. Lay on your back with your arms at your sides, palms down. Put your feet flat on the floor with your knees up.
2. Lift your hips to the sky, on the inhale, while pressing down on the soles of your hands. Hold for three breaths.
3. Release this tension on an exhale, lowering your body one vertebra at a time.
4. Repeat three times. Once complete, sway your knees gently back and forth to release any tension in the spine.

Downward Dog

1. Starting from the Plank Pose, press the hips up and back. Press your chest towards your knees.
2. Make sure your heels are hip-width apart, and your fingers are spread wide with weight evenly distributed through your hands.
3. Relax your head and neck, and shoulders away from your ears, sending your gaze towards your toes.
4. Stay here for anywhere between 30 seconds to a minute.

Can ‘Giving Back’ be a Way to Better Health?

If you’ve ever overextended yourself, burning the candle at both ends to serve others, you’ll understand the spirit of National Volunteer Month. Organizations across the U.S. recognize millions of faithful volunteers during the month of April. It’s an opportunity to offer thanks for the hours of service leading to the propagation of a myriad of non-profit charities while fueling the message that volunteering has merit.

According to the Corporation for National and Community Service Office of Research and Policy Development, volunteers have greater functional ability, have lower mortality rates, and experience less depression than other individuals. A report from the organization says that research has targeted various age groups, finding that older individuals get more mental and physical benefits from volunteerism than younger volunteers do.

An article in Science Daily cites research at the University of Exeter Medical School showing the improved mental health experienced by those with a commitment to volunteerism. In addition to the 20 percent lower rate of mortality compared with non-volunteers, longitudinal cohort studies report better satisfaction and less depression. The research, led by Dr. Suzanne Richards, shows that adult volunteering among Australians is highest, with 36 percent, compared to Americans and Europeans.

When asked their motives, participants responded most often with “giving something back” to their communities or to charities that had supported them in the past. Sometimes volunteerism is for the purpose of work experience or for a social outlet, the report says.

Hit the Brakes!

The benefit to your health is maximized when you volunteer 100 hours per year or more, the Corporation for National and Community Service (CNCS) research shows. But how much is too much?

The CNCS points out a “volunteering threshold,” meaning there is a certain amount of service that grants you the greatest number of positive by-products. But giving more of your time doesn’t get you any more direct feedback. You need to commit to a fair level of volunteerism -- at least a few hours per week -- but to simply keep it in high gear doesn’t benefit anyone. Above a certain amount of time per week, you aren’t reaping additional benefits; however, individuals who volunteer for two or more charities show a 44 percent lower mortality rate over a five-year period than others.

An article in Science Alert says you have to take your foot off the gas sometimes and slow down. Dr. Tim Windsor from Australian National University Centre for Mental Health Research led a team of researchers who collected data from 1,000 individuals age 60 and older. While moderate volunteerism resulted in improved mental health, those who volunteered their time more than 15 hours per week had lower feelings of well-being and reduced mental health.

“The findings indicate that we need to make sure that volunteers aren’t being overburdened,” Dr. Windsor said. “Adequate government and community support of the volunteer sector is important to ensure that the burden of responsibility doesn’t fall to just a few, but is shared by many.”

Baby boomers up to their mid-50s are volunteering at a higher rate than earlier generations did at the same age, and it doesn’t look like it’s ending soon. The most active volunteers seem likely to continue the trend, and luckily, baby boomers are a motivated group who can help solve some of the country’s most challenging social problems.

Time in the Body Shop

If pain is something you live with, there are steps you can take to alleviate symptoms, and it may mean an increase or a decrease in how much time you give to others.

Research by the Corporation for National and Community Service shows that people in pain can decrease the pain’s intensity by offering to volunteer for others in the same boat. Serving their peers who have chronic pain can decrease some of the disability and depression that occurs while coping with illness.

The social part of spending time with and for others has perhaps the most positive effect. But while the sense of purpose contributes to healthy attitudes, you may be putting physical health risks into overdrive. Part of it depends on what type of volunteerism you have in mind.

If you’re a wilderness leader, your fitness level needs to be assessed in advance. If it involves backpacking with a 40-pound load, you want to build up to that. You aren’t a mule, and your back wasn’t designed to carry a large amount of weight. If you don’t build strength in your leg muscles, you risk injury from misalignment to long-term back strain. In the case of one of these problems, the best treatment is a visit to your chiropractor.

Are you a volunteer caregiver? It’s more than chatting with a patient -- it can be a tough job with physical demands. Again, you’ll get a lot more mileage out of your body if you’re lifting properly and getting help with heavy lifting. Ask your chiropractor for advice before taking on a commitment that contributes to joint dysfunction. Looking out for others doesn’t mean not looking out for yourself. Make sure to fill your own tank first!

Taking Care of Your Little Athlete

Over the past 22 consecutive years, participation in high school sports has been on the rise. And it’s estimated that three out of four American families with school-aged kiddos have at least one playing an organized sport! Undoubtedly, it’s great that kids are more active out on the court and on the field, but with all that activity, there comes, of course, the risk of injury.

Reactive vs. Proactive Care

In the United States, we’re often reactive when it comes to our healthcare—meaning, we’ll head to the doctor after we’ve gotten an ear infection or sprained an ankle. At Franklin Chiropractic & Accident Clinics, Inc., one of our goals is to show people the incredible benefits of proactive and preventative healthcare—which is why we encourage people to begin care before experiencing pain or an injury.

Spot an Injury or Weakness Before it’s a Problem

Chiropractic care is a great tool for preventing long-term health issues, which is why it’s critical kids are seen throughout the season, not just when an injury has occurred—or even worse, years later when the pain has become unbearable. 

Pinpointing the Problem

A good chiropractor can also help to locate the problem before it becomes a long-term issue. Recently, Dr. Franklin treated a high school track athlete, who suddenly began experiencing intense knee pain. Shortly before seeing Dr. Franklin, the patient had begun a new training regimen at a sports facility to work on speed and agility.

As you gear up for the practices and games, find some time to visit your chiropractor for a spinal evaluation, and keep up with your treatment throughout the season and beyond. Your body is your biggest and best asset!