Understanding is everything
Like any problem, a physical condition needs to be properly understood in order to be improved.
With the wealth of information available online it can be easy to feel confused and overwhelmed about what’s right for you. Here you’ll find not only relevant information about orthotics and biomechanics but also common misconceptions and myths that I’ll set straight. Anything here that you’d like to discuss or find out more about, please don’t hesitate to get in touch.
Upper back/ Neck Pain
When it comes to the upper back and neck it is essential to consider:
Your BED PILLOWS.
They must provide you with comfort and support. A lack of support on your neck and shoulders for a typical sleep of 8 hours is putting your spine and body out of alignment. You should not be scrunching or folding up your pillows to make them more comfortable. Replace them every 18 months. Spend time choosing them according to your sleeping position (side, stomach or back) and the type that suits you the best (down, synthetic down, polyester fill, wool, cotton, latex, memory foam). You’ll also want to look at their weight, their size, and your mattress too. For more information check out https://thesleepdoctor.com/2017/10/09/how-to-pick-the-perfect-pillow/
Your DESK and SCREEN setting.
The number of screens that surround you and the time you spend on them is important when it comes to addressing upper back, shoulder or neck pain. This is an issue that concerns the younger generation in particular. Your head weighs around 5.4kg, but when tilting at 30 degrees to check your phone it can apply as much as 18kg of weight on your neck (and 27kg when bending it at 60 degrees).
Your SHOES and THE TIME YOU SPEND BAREFOOT.
Lack of foot support in your shoes or when barefoot leads to foot collapse, meaning the foot rotates and points outwards. The knee will follow the foot in the same direction as will the thigh bone at hip level, the only bone connecting to the knee will pop outwards. As a result, the hip or hips (pelvis) will then tilt forward (anterior pelvic tilt). To compensate for this extra curve in the lower back (hyperlordosis) the patient will push their head forward (iHunch), increasing the tension on the upper back and neck area. This all started with poor foot support.
Carrying a HEAVY BACKPACK is another cause of forward head posture