Posture is a Contributing Factor to Neck and Back Pain

Between 20 and 40 percent of elderly adults experience kyphosis, also known as a curvature of the spine causing a hump-like appearance in the upper back. Causes of the curvature include degenerative changes, compression fractures, muscular weakness and altered biomechanics. Poor posture is also a cause – just 20 minutes of bad posture can cause negative changes to your spine.

The greatest change in the thoracic curve occurs in women between the ages of 50 and 70. In today’s society, with most people leaning over computers and smartphones, at Homberg Chiropractic and Wellness we are seeing curvature of the spine in people younger and younger.

When you spend time slumped forward, it causes increased stress and weight on your spine and neck. By improving your posture and engaging in exercises to strengthen your back and neck, you can give your spine a break.

If this condition is left untreated, it can lead to difficulty with everyday tasks such as bathing, getting out of a chair or walking; decreased flexibility and strength of the trunk muscles; balance changes; and upper back pain.

Regular exercises, good posture and chiropractic care can help improve your rounded upper back. Research has shown that strong back muscles are better able to counteract the forward pull of the spine. The same study showed that after one year of exercise, the curvature in women ages 50 to 59 was delayed compared to those who did not maintain their exercises.

At Homberg Chiropractic, we treat all cases on an individual basis. After a thorough review and diagnosis, we design a treatment plan specifically for each patient. For the thoracic spine curvature, this treatment plan will always involve muscle strengthening exercises.

Exercises might include:

• The seated chest stretch. Sit on the floor with your knees bent and your feet flat. Place your hands about a foot behind you and as far apart as your hips. Take a soft bend in the elbows. Draw the shoulder blades back and lift the upper chest. Keep your hips on the floor. Draw your chin back so your ears are in line with your shoulders. You should feel this stretch just below your collarbones. The exercise stretches the pectoralis and brachialis muscles. Hold the stretch for 30 seconds and repeat for three repetitions.

• Upper back pulls. Stand facing a wall and place the palms of both hands at least shoulder height high on the wall in front of you. Lean forward into your hands and bend at your hips so you are shaped like an “L”. Squeeze your shoulder blades together and down your back. Pull your chin back so your ears are in line with your shoulders. This exercise trains the middle and lower trapezius muscle fibers to pull your cervical spine back into alignment. Hold the contraction for 30 seconds and repeat for three repetitions.

• Chin retractions. Begin by sitting or standing tall with your chin parallel to the ground. Keeping your chin level, use your index and middle finger on one hand (your “peace” fingers) to gently press your head back, giving yourself a double chin. Relax any tension in your jaw. Take your fingers away and try to keep your head in that position for 20 seconds. Repeat for a total of three repetitions. This exercise will train your neck musculature to retain the ears-over-shoulders position for optimal posture.