Posture, “the attitude of the body”
Normal head positioning is the most important first step in managing chronic or acute head or neck pain conditions as headaches, TMJ or TM disorder.
Myofascial Trigger Points or painful areas in the muscles are usually the contributing factors to these conditions.
Having poor posture habits with anterior head positioning (your head tilting forward) and rounded shoulders can activate these trigger points causing pain. To promote good posture the body parts, muscles and bones must be aligned and working in harmony. To help correct poor posture I have included some exercises that should be performed frequently throughout the day, preferably every 1-2 hours or 6 times per day.
Following is a head and shoulder posture exercise:
Shoulder component: 1) stand with feet 4” apart, arms at the sides and thumbs pointing forward. 2) tighten your buttocks for stabilization of the lower back. 3) rotate your arms and shoulders out and back with thumbs pointing back and squeezing the shoulder blades together. 4) hold this position while pulling the shoulders down and exhaling. 5) hold this position and breathe normal while performing the head posture.
Head component: 1.) Bring your head back gently so your ears are in line with your shoulders (you might want to have someone check this for you until you get the feel for it) and you are not moving your nose up or down and without opening your mouth. 2) hold this position for 6 seconds and breathe normally. 3) relax while holding this posture and repeat. 4) keep your tongue positioned on the roof of your mouth, teeth slightly apart, and lips together, and breathing through the nose while performing the exercises.
Tongue Position:
·Keep tongue on the roof of the mouth where it ends after saying the letter “N”.
·Teeth slightly apart and lips together while breathing through the nose.
Body Mechanics
Sleeping Posture:
·Best sleeping posture is on the back on a firm bed.
·Avoid sleeping on the stomach.
·Sleeping on the side – have sufficient pillow support between head and neck (not the shoulder).
Car Posture:
·Use a lumbar support.
·A towel rolled up that is approximately 12 inches wide and 3-4 inches thick can be placed at the back at the area where the belt would normally go.
Office Habits:
·Lumbar support is essential and feet should rest comfortably on the floor without compression of thigh on front edge of the seat.
·Computer screens should be adjusted so they are not too high or too low.
·When reading or writing the chair should be as close to the desk as possible.
·The eyes should be turned down instead of the head.
·An inclined surface will facilitate erect posture.
Telephone Use:
·Phone should be in close proximity to prevent repetitive reaching.
·Phone should not be propped between the shoulder and the ear.
Taking a proactive approach to your pain management by correcting your posture when eating, watching TV, sitting in front of the computer, driving, or shopping is certain to assist your pain management team in helping you strive towards a pain free lifestyle.
Normal head positioning is the most important first step in managing chronic or acute head or neck pain conditions as headaches, TMJ or TM disorder.
Myofascial Trigger Points or painful areas in the muscles are usually the contributing factors to these conditions.
Having poor posture habits with anterior head positioning (your head tilting forward) and rounded shoulders can activate these trigger points causing pain. To promote good posture the body parts, muscles and bones must be aligned and working in harmony. To help correct poor posture I have included some exercises that should be performed frequently throughout the day, preferably every 1-2 hours or 6 times per day.
Following is a head and shoulder posture exercise:
Shoulder component: 1) stand with feet 4” apart, arms at the sides and thumbs pointing forward. 2) tighten your buttocks for stabilization of the lower back. 3) rotate your arms and shoulders out and back with thumbs pointing back and squeezing the shoulder blades together. 4) hold this position while pulling the shoulders down and exhaling. 5) hold this position and breathe normal while performing the head posture.
Head component: 1.) Bring your head back gently so your ears are in line with your shoulders (you might want to have someone check this for you until you get the feel for it) and you are not moving your nose up or down and without opening your mouth. 2) hold this position for 6 seconds and breathe normally. 3) relax while holding this posture and repeat. 4) keep your tongue positioned on the roof of your mouth, teeth slightly apart, and lips together, and breathing through the nose while performing the exercises.
Tongue Position:
·Keep tongue on the roof of the mouth where it ends after saying the letter “N”.
·Teeth slightly apart and lips together while breathing through the nose.
Body Mechanics
Sleeping Posture:
·Best sleeping posture is on the back on a firm bed.
·Avoid sleeping on the stomach.
·Sleeping on the side – have sufficient pillow support between head and neck (not the shoulder).
Car Posture:
·Use a lumbar support.
·A towel rolled up that is approximately 12 inches wide and 3-4 inches thick can be placed at the back at the area where the belt would normally go.
Office Habits:
·Lumbar support is essential and feet should rest comfortably on the floor without compression of thigh on front edge of the seat.
·Computer screens should be adjusted so they are not too high or too low.
·When reading or writing the chair should be as close to the desk as possible.
·The eyes should be turned down instead of the head.
·An inclined surface will facilitate erect posture.
Telephone Use:
·Phone should be in close proximity to prevent repetitive reaching.
·Phone should not be propped between the shoulder and the ear.
Taking a proactive approach to your pain management by correcting your posture when eating, watching TV, sitting in front of the computer, driving, or shopping is certain to assist your pain management team in helping you strive towards a pain free lifestyle.
