Good posture and fluid movement are fundamental to maintaining a healthy and active lifestyle. Unfortunately, many individuals struggle with poor posture and movement patterns, leading to discomfort, pain, and limited mobility. This is where the expertise of an osteopath comes into play. Osteopathy, a holistic approach to healthcare, offers unique techniques and interventions that can greatly assist in improving posture and movement.
What does your upper back pain say about your posture?
Upper back pain can provide valuable insights into your posture and its potential impact on your musculoskeletal system. Here are a few key considerations:
- Rounded shoulders: Rounded shoulders are characterized by the forward positioning of the shoulders and a rounded upper back.
- Forward Head Posture: Upper back pain can also be linked to forward head posture. This occurs when the head protrudes forward from its ideal alignment with the spine. This frequently occurs with desk workers.
- Muscle Imbalances: Poor posture often involves muscle imbalances, where certain muscles become tight and overactive while others weaken and become lengthened.
- Increased Thoracic Kyphosis: Thoracic kyphosis refers to an exaggerated curvature of the upper back, commonly known as a “hunchback” or “round back.” Excessive curvature in the thoracic spine can lead to upper back pain and limited mobility.
- Poor Ergonomics: Prolonged sitting or working in positions that strain the upper back can contribute to pain. Sitting for extended periods without proper support for the lower back and upper body, or working at a desk that is too high or too low, can strain the muscles and structures in the upper back, leading to discomfort.
3 exercises that everyone can do to assist with upper back pain
An essential aspect of osteopathic care involves educating patients about proper posture and movement techniques. Osteopaths provide guidance on ergonomic principles, body mechanics, and exercises tailored to an individual’s specific needs. Tailoring exercises to patients is important however, here are three great exercises that anyone can do to assist with upper back pain:
- Doorway pec stretch
- Cat-camels
- Thread the needle
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Exercises that can assist with counteracting your poor posture
Detailed below are some examples of useful stretches and exercises that can help correct the poor postures outlined in the ‘Are you guilty of these posture habits?’ blog.
Rounded shoulders
One common cause of rounded shoulders is tight pectoral muscles. One stretch that can assist with this is a doorway pec stretch. A doorway pec stretch involves standing in an open doorway, leaning your forearm vertically along the edge of the doorway, and then leaning forward. You should feel a good stretch across the front of your chest / pecs while doing this.
Forward head posture
Forward head posture is commonly caused by a lack of strength from a group of muscles in your neck called the deep neck flexors. A great exercise to strengthen and activate these muscles is a chin tuck. Chin tucks are performed by sitting up with a straight / elongated neck and back, and then tucking in your chin, as if you are trying to give yourself a double chin.
Muscle imbalances
Muscle imbalances are very broad, and poor posture can originate from many different muscles. One exercise that recruits a broad range of muscles and is very useful for good posture is an elbow plank, ensuring this is done with correct form.
Increased thoracic kyphosis
An increased thoracic kyphosis, or ‘hunchback’, is commonly caused by a lack of thoracic mobility, in particular extension. A great exercise to assist with improving thoracic extension is a foam roller thoracic extension. This exercise involves the patient gently extending and flexing over a foam roller in a sit up like motion. It is important to ensure that the foam roller is not too firm. You can also use a towel over the foam roller to make it softer.
Poor work ergonomics
Proper work ergonomics vary a lot from occupation to occupation. However, one top tip that remains true amongst all professions is that you should alternate sitting and standing as often as possible. For example, if you work at a desk, you should aim to stand up and walk around for 30-60 seconds every 20-30 minutes. It is often useful to set reminders on your computer to get up and walk around.