I hope you’re having a stress free 2011 so far.
I’m going to offer pieces of advice relating to posture that will definitely make you feel better from ‘top to toe’. This one is for when you’re seated –
Whether you’re sitting slouched at your desk or flopping onto a sofa after a hard day at work – there’s a right and a wrong way to position every part of your body. Twisting sideways to see the computer or telly, reaching to the floor for that glass of wine, stretching to reach the phone… all these things put stress on your spinal disks and stretch your back ligaments.
So, here’s the right way to sit, from ‘top to toe’…
Your head: should be facing forwards. Don’t have your laptop or telly to the side, above or below your natural line of sight. Your neck muscles are perfectly balanced when they’re holding your head straight; but when they have to hold your head at an angle, your neck muscles are pulled out of position.
Your shoulders: should be back and relaxed down. Don’t be tempted to slump them forwards as you relax; rounded shoulders stretch your back ligaments.
Your chest: should be ‘open’. If your shoulders are back and relaxed, then your chest is open and clear. If your chest feels restricted by your upper body weight, then your shoulders are in the wrong position.
Your hips: should be facing forwards and your bottom should create a nice 90 degree curve from your back down to your thighs.
Your feet: should be flat on the floor. If your feet are swinging, then the weight of your legs is pulling your bottom out of that lovely 90 degree angle, which means your back isn’t in the right position, which means your shoulders aren’t either, which means your head isn’t either.
Everything matter – from top to toe.
Fatemeh The Physio.
I hope you’ve been doing my daily exercises as often as possible. Have you noticed the difference?
More than half of chronic back pain develop as a result of poor posture.
Follow these tips towards correcting your posture – this is my third and final instalment.
Remember to do these exercises as often as you can, every time you are in front of a mirror, every hour, long enough till it becomes a new habit.
19. Bring your right arm up in front of you, close your eyes and mirror it with your left arm, open your eyes and see if they are level.
20. Standing on one leg in front of a mirror and keeping your hips straight will help the strength and stability around your pelvis.
21. Stand up in front of a mirror with your legs wide open, gently tilt your hips side to side to mobilise your lower back.
22. In front of the mirror with your legs wide open, gently tilt your pelvis forwards and backwards, this reduces stiffness on your lower back.
23. Still in front of a mirror, lift your arms up above your head and imagine you’re pulling yourself upwards to give yourself a nice stretch.
24. Standing straight with legs open and arms on the wall to support you, gently circle your head around to mobilise your neck.
25. Standing straight back to the wall, keep the back of your head, shoulders, buttocks and heels attached to the wall for a good stretch.
26. Standing with your back on the wall, bring your arms up from the side (attached to the wall) to stretch your chest muscles.
27. Standing against a wall, use your eyes only to look down–keep the back of your head to the wall to stretch the back of your neck.
These simple exercises are to be performed on a regular basis to help to register your new posture in your memory.
I hope these have helped you.
Thanks for visiting.
This in an important one for most of us.
The NHS says that in any given year, at least one in five people in the UK visit their GP because of back pain. Shocked? Maybe you shouldn’t be. Have a little read of this.
Of course posture is huge factor in the development of spinal problems, but what about other contributors – like stress.
Stress is more than just a tight deadline or demanding boss – it’s a physical change in your body. Those who are more stressed are more susceptible to heart problems, ulcers, addiction and the list goes on. But what about back pain?
When you’re stressed your brain tells your body just how stressed you are and hormonal reactions result in the release of lactic acid. A person who is constantly under a lot of stress would have this reaction occurring daily, and the more stressed they become; the more lactic acid builds up.
The result of this is the stiffening of the muscles, especially the ones used most frequently – such as those supporting your spine.
The Spinal Touch technique is great at reversing these effects because it re-stimulates the muscles to ‘wake them back up’. Unfortunately, leaving it will just allow the situation to get worse.
Ensure that these muscles are being activated by doing the short exercises in on my DVD. This is a sure way to prevent stress induced back pain:
Treating Back Pain – Spinal Touch Testimonials
Thanks for dropping by.
Thanks for dropping in again.
This is my second installment of essential tips to help you prevent back pain by correcting your posture.
As we know, more than half of chronic back pains are resulted by a poor posture. Try doing these exercises as often as you can, every time you are in front of a mirror, every hour, long enough till it becomes a new habit.
10. Watch yourself in a mirror from the side, your ear should be above your shoulder girdle, is it there? Hold it for 10 seconds and relax
11. How’s the curve on your back when watching yourself from the side? Keep a natural curve on your lower back, hold it for 10 seconds and relax
12. Stand up straight in front of a mirror, keep your knees soft and facing forward, hold it there for 10 seconds and relax.
13. Stand up with feet open to the width of your shoulders to give yourself a wide base of support against the force of gravity.
14. When standing prolonged, make sure your shoulders and hips are in line with each other and your feet are open.
15. Keep your feet open to the width of your shoulders and slightly back and forward to give you the maximum support in standing.
16. Try to avoid leaning to one side when standing prolonged, stand up straight with your shoulders back.
17. When getting tired in standing prolonged, rest one foot on a step or stool and change leg after a while.
18. When standing with one foot on a step/stool, make sure your hips are level and you are not dropping one hip.
These simple exercises are to be performed on a regular basis to help to register your new posture in your memory – look out for our third and final instalment of essential tips to prevent back pain, I’ll post them soon.
Thanks for reading.
OK; another look at posture.
Back pain can truly make your life difficult – restricted motion and constant discomfort can be massively hindering. So it’s good to know that the prevention of back pain is so easy.
As I mentioned in an earlier post, back pain is most commonly the result of poor posture.
So how do you know if your posture is bad?
Here are some standard rules to go by – have a look at your side profile in a mirror and see which ones apply to you:
- When you’re standing naturally – where is your head pointing? Is it dropping forward?
- How is the shape of your back in general? Are you starting to develop a ‘hump’ just above the middle?
- Where are your shoulders? Do they hunch forward or are they dropping down?
If you answered yes to any of these, then your posture might not be as good as we would hope.
Whilst they might not seem like a big deal now, it’s worth taking measure to prevent them from developing into anything more serious.
Try doing some of my simple exercises to rectify the problem:
Exercises to Relieve Back Pain.
Do call back soon.
Bye for now.
What an important question!
The British Medical Dictionary defines ‘posture’ as “the position or arrangement of the body and its limbs”. Therefore the term ‘bad posture’ may be used to describe somebody whose body and limbs are positioned or arranged unnaturally.
We are born with curves built into the structure of our skeletal frame, and by adulthood we have even more. However as we grow these curves are effected by life factors such as stress, sleeping positions and diet, and they can be forced to shift or lose their natural positions.
The additional pressure this puts onto the spine can result in a shift in balance within the body; this is a highly common cause of restricted mobility and muscular discomfort.
Spinal Touch is a therapeutic technique based on the principle that muscles have the ability to move bones and not vice versa. When your spine is out of alignment and your posture has been left compromised, Spinal Touch will stimulate the necessary muscles to rectify this.
Have a look at how simple it is…
Treating Back Pain with Spinal Touch
Knowing exactly where the correct on point on a muscle to stimulate is what makes Spinal Touch so effective. By rebalancing the body you can achieve full mobility and be rid of muscular discomfort.
Thanks for reading,
Hello. Thanks for taking a look at my blog, this little post will help you to look after your back.
Here we go.
More than half of chronic back pain develops as a result of poor posture.
Please follow my daily tips towards correcting your posture. These simple exercises can be performed quickly and easily on a regular basis to help to register your new posture in your memory:
1. Stand up in front of a mirror, keep your head straight on your neck without tipping to one side, keep it there for 10 seconds and relax.
2. In front of a mirror, roll your shoulders backwards, relax them and keep them level to each other, hold for 10 seconds and relax.
3. Stand up straight, as if there was a string attached to the top of your head, pulling your hair up, hold it there for 10 seconds and relax.
4. Pull your chin back, as if you were double chinning yourself without bending your neck, hold it there for 10 seconds and relax.
5. Standing straight, pull your shoulders up towards your ears, hold them there for 10 seconds and relax.
6. Stand up straight and relax your arms by your sides so that the palms face forward, hold it there for 10 seconds and relax.
7. Pull your shoulder blades towards each other and gently push your chest out, hold it for 10 seconds and relax.
8. Stand so that your shoulders are in line with your hips and looking straight from the front, hold it there for 10 seconds and relax.
9. Watch your hips are inline, not tilted forwards, backwards or side to side, hold it there for 10 seconds and relax.
Please watch out for more of my tips to prevent back pain over the next week.
The best part of my job is to see my patients get better and go back to their normal lives. I recently had a patient with severe sciatic pain who was referred to me by word of mouth. When George called me for first time I wasn’t even able to see him as I was so busy between London and Newcastle, but arranged to get myself to Newcastle to see him as he was desperate for some help. Any way, six sessions on, this is what he has got to say:
I write to confirm the vast improvement in my condition after sessions of treatment from yourself, and let everyone know of the benefits of your treatment.
Back in March at 57 years old, I developed severe pain diagnosed as Sciatica, I had been off work for 6 weeks and 3 weeks after returning to work, it reoccurred meanwhile I was receiving prescribed medicine from the Doctor, Chiropractic Treatments and a 3 month period of Phshyo at the local hospital.
At this stage I was on:
- Tramadol Hydrochloride 50mg 4x 2 per/day
- Lyrica 75 mg Pregabaline 3×1 /day
- Celebrex 200mg Celecoxib 200mg 1 per/day
These symptoms were later confirmed by a MRI Scan.
The level and threshold of pain was 100% at my first visit to the “Seena Clinic” in July 2010.
The treatments progressed and i took the advice after “Spinal Touch” from Fatemeh.
A noticeable improvement in the threshold of pain occurred and my quality of life improved drastically to the point I am returning to work next Monday after recent treatments.
I have taken no prescribed medication for 6 weeks now, not even a paracetamol or Ibobrofen.
I have purchased Fatemehs Exercise Video to be my Maintenance Tool and with this I hope to fly through my next MOT Test.
Recommend to anyone.
George Temperley. 8.10.10
I’ve just started to write in our Advice Room, but its so much to write about its hard to decide where to start. So I thought I ask you to let me know what you want to know about. How is that?
Post me a comment and start a subject and I shall advice you accordingly. Here is your chance to ask the question about your pain and discomfort and get the simplest and most understandable answer you could ever get.
The best part of my job is seeing the amazing individuals that I work with walk out of my clinic different people than when they came in. I thought that I would share this lovely email that I’ve just received from one such person:
Further to my recent follow up treatment, I felt it was important to fully express my gratitude for your help.
I felt immense pain and discomfort in my shoulder and neck when we first met and I had already tried a number of treatments without any relief at all.
From the very first session, your honesty and sincerity marked you out from the others and after a few sessions I realised you have the healing hands of an angel! The pain had been getting worse before I saw you but was completely gone after 3 sessions and it has not returned within the first year.
I have recommended you to countless people because I know how concerned and frustrated people get with never-ending treatments that only provide temporary relief. Bless you for the good work you are doing and long may it continue.
Many, many thanks and speak again soon….
Andrew Singh Bogan
BVC(Dip) LLM LLB(Hons)
& AAFS Legal Co-ordinator”