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96 Tips For a Perfect Posture

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The spine, same as our feet, gets the hardest job in our body as it is used in practically every movement we make and it takes pressure from other body parts such as from the neck, shoulders, head and our arms. As we walk, stand, sit, carry a heavy object or dance, our spine takes the pressure to keep our body erect but at the same time it also has to have the flexibility to make other kinds of movements while keeping our balance.

One of the following can be noticed when one has a bad posture: high shoulder, a forward stooping head, a rotated trunk (torso), a hunch back, a high hip, and a side-bent neck and one of the feet will be externally or internally rotated.  Abnormal  posture can result from trauma (like a car accident or fall), repetitive movements (turning your neck towards the monitor), and certain bad postural habits  (sleeping on your stomach).

The human body is often in a state of strain which causes a loss of proper balance between parts of the body and gravity. Such imbalance of posture distortion usually indicates internal body changes before  any  body functions appear disturbed.

All parts of the body are situated so this so this that they can interact efficiently with one another as well as with gravity. The body is able to repair itself and adjust to the many forces to which it is subjected, both internally and externally. This relationship produces a feeling of youth, energy and vitality.

By having correct posture, we are keeping our spinal vertebrae from being misaligned or subluxated.  Our spine is not only reliant on the strength of our back muscles but it also relies on its two arches (lumbar and cervical lordosis) which is why correct posture is vital. If we have poor posture, these natural arches would disappear and there’s going to be nothing left  that can absorb shock in our back. Once this happens, a person will experience pain in the neck and lower back. This paves the way for vertebral osteoarthritis, herniated disc and excessive pressure on the peripheral nerve. Osteoarthritis and herniated disc caused by uneven weight distribution on the vertebral bodies of the spine. Poor posture can lead to difficulty breathing by interfering with proper ribcage expansion, muscle soreness along the back of your neck, shoulders and upper back, as well as lower back pain.

When you already have poor posture, you can start practicing the correct posture by keeping yourself aware of the correct positions to maintain a good posture. There is a correct sitting position where you sit while keeping your back straight and your buttocks should be touching the back of the chair. When you want to lift a heavy object, you have to maintain your back straight and bend your knees & hips to lift the object up. You can start doing your research as to the correct positions to maintain a healthy spine. Also, muscle strengthening exercise is a must for a spine, for a better support of the spine.  Improper posture weakens muscles of the spine because they are not being used. By providing musculature the strength it needs, one can achieve a better maintenance of a good posture.

Also remember that this is not going to be a quick solution as it will take time especially with muscle strengthening. You may want to correct your posture now but won’t take it to heart and practice it daily then you won’t see real results. There should be a lifestyle change so that your body will get used to the correct posture that eventually you don’t even have to think about it.

You are probably wondering by now where  is the part about 96 tips for a perfect Posture. Below are the 5 links that  brings up total to 96 tips. Without further ado:

  1. 10 Tips for improving Posture and Ergonomics, by Dr. Kelly Andrews, D.C.
  2. 13 Tips on Getting a Good Posture, by  Celestine Chua
  3. 20 Tips from Yoga to Go, by Nancy Wile, Ed. D
  4. 32 Tips on how to Improve your Posture, by Savialeigh, Ben Rubenstein, Krystle C and many others
  5. 21 Tips on How to Maintain Good Posture, by ACA

To help you out, try finding ways to get yourself reminded of keeping a good posture. Perhaps you can put post-it notes on places that you would see on a regular basis. Like on your computer, put a small post-it note that says “stop slouching” or other reminders. You can also use an alarm that is set every 30 minutes or so to keep yourself aware and maintain a good posture.  I phone or any other smart phone has a build in calendar that can be set up as whatever time frequency you desire. I think it is one of the best ways to remind yourself about good posture habits. No one ever leaves a house without a cell phone in our days. These are simple solutions that really work as you exert an effort to inculcate the correct posture into your lifestyle.

Question: Have You Checked Your Posture Lately?  Do You Have Any Tips on How to Keep a Good Posture?

Carpal Tunnel Syndrome (CTS) and Chiropractic

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Carpal tunnel syndrome happens when there is a compression of the median nerve in the wrist formed by the carpal bones and the transverse carpal ligament – a strip of tendon that supports the wrist from the bottom. The Carpal Tunnel is a narrow passageway in the wrist where tendons and nerves pass through to control the hand. These nerves and tendons are covered with a sheath of fluid that protects it. When a person uses the hand repetitively, swelling can happen due to the irritation of the chamber. As it swells, there’s no more space to accommodate the swelling thus the nerve is being compressed which results in  numbness and tingling in the hands, primarily the thumb and thumb pad, index, middle, and inner half of the ring fingers.

When a person uses their hands on a repetitive motion, like for example when typing, there is a tendency that it can result in carpal tunnel syndrome. There’s no known real cause for the Carpal Tunnel Syndrome as it’s an idiopathic condition but those that are more prone to suffering from this syndrome are women and those with diabetes. Around 80% of cases of Carpal Tunnel Syndrome are women and studies are still being conducted to understand why majority of cases are females.

The symptoms of CTS are usually experienced at night and are most likely caused by the sleeping position of the patient. As the patient unknowingly bends the wrist during sleep, the pain would then flare up. In cases of patients suffering from pain at night due to carpal tunnel syndrome, the patient can use a brace or a splint to keep them from bending their wrist and compressing the nerves while sleeping.

Carpal tunnel syndrome can be treated through a chiropractic treatment. The patient must first undergo a series of examinations such as a physical examination and  x-ray to properly diagnose the patient’s case.  Since carpal tunnel syndrome is considered an RSI or a repetitive stress injury, the usual chiropractic treatment for this is by manipulation of the elbow and wrist and also with the manipulation of the patient’s cervical spine. Aside from this, the patient also has to rest the affected arm and to apply a cold compress to prevent further inflammation. A brace or a splint may also be advised for the patient to wear.

Spinal and arm manipulation is not the only chiropractic treatment available for treating carpal tunnel syndrome although it is the most common. An ultrasound therapy may also be conducted. In this type of therapy, a device that emits either high or low energy sound is used to the affected area. These energy sounds produce sound waves that penetrate into the skin and tissue thus relaxing the muscles and reducing the pain and inflammation. Cold Laser by Erchonia PL 5000 is another effective modality that will help to expedite the healing process and control the pain.

Chiropractic treatment for carpal tunnel syndrome is non-invasive. There’s no need for medications or surgery if you choose this treatment. Based on studies, the chiropractic treatment is also just as effective as the allopathic treatment for repetitive stress injury or RSI.

While I was doing research for this article I have come across a really interesting article on Eioba.com The title is: Kevin’s 52 Tips On Carpal Tunnel Syndrome and Wrist Pain. This article covers every angle on how to prevent CTS and RSI. It is a must list for everyone who has wrist pain. Thumbs up Kevin for this information. I am also providing a list of exercises intended to help prevent carpal tunnel syndrome. Remember doing a quick five minute exercise warm-up before starting work, just as runners stretch before a run, can help prevent work-related injuries.

In conclusion I would like you to watch this excellent 3D video by Christopher Travers. It will help one to better understand about the patho physiology of CTS.

Question: Waht kind fo treatment did you or someone you know have for CTS?