Question: Are there some good exercises to help maintain correct posture? I get neck pain frequently because I tend to sag forward in my upper body.
Answer: There are many causes of neck and back pain, so having a good posture may not correct your problem. However, good posture is important in terms of how you look and feel about yourself and it may help decrease the chance of developing back and neck pain in the future.
An article in Running & FitNews (February 1995) mentioned that the normal spine has four segments: the neck (cervical spine), which is concave; the mid-back (thoracic spine), which is convex; the lower back (lumbar spine), which is concave; and the tail section (sacrum), which is slightly convex.
Because most of us habitually slouch, with the head forward and shoulders rounded, we tend to develop problems with the normal curve, especially in the upper regions of the back. A large protruding abdomen can also cause problems by increasing the curve in the lower back, and sitting in a slouched position for long periods can decrease this curve. Correcting postural problems can help reduce the risk of developing chronic pain from postural misalignments, but changing how you sit and stand is difficult and often takes a long period of concentrated effort.
To make postural changes, you must strive to keep an upright back and neck during daily activities; avoid tilting the head downward, rounding the shoulders, and bending too far forward when you relax. If you must sit for long periods of time, consider the use of a lumbar roll placed at the back of your chair next to your lower back to help maintain the inward concave curve.
The following exercises were suggested to help develop or maintain a good posture:
1. Sit upright and bring your chin forward and backward like a pigeon. Moving your neck backward helps bring your shoulder in better alignment and restores the normal concave curve in your cervical spine.
2. Sit down and tilt your head backward as far as possible, turn your head slightly to the left and right. Repeat this sequence lying on your back with your shoulder hanging over the edge of a bed.
3. Sit down and slowly turn your head to one side as far as possible for a few seconds, then slowly turn to the opposite side as far as possible, keeping your chin pulled in.
4. Sit down and bend your neck to one side as far as possible for a few seconds while looking straight ahead. Now move your neck in the opposite direction as far as possible, keeping your chin pulled in.
5. Stretch your chest muscles by standing in a doorway and putting your hands on the door frame at about shoulder height. Gently lean your trunk forward until you feel a stretch in your chest.
6. When you stand or sit, squeeze your buttocks to help keep your lumbar spine in better alignment.
7. The optimum curvature of your lumbar spine is when you lie face down, flat on the floor. To stretch your lumbar spine into an exaggerated curve to counter the effect of poor posture, raise your upper body with your arms. Hold for a few minutes.
If you experience pain when doing any of these exercises, stop immediately and seek medical advice.