The Modern Spine and Pilates

Our modern spine has evolved to gift us with what is known as text neck.  It is the term used to describe neck pain and damage caused by looking down at your cell phone, tablet or other device too frequently or too long.  I am always walking behind people while commuting and thinking “why are they walking so damn slow?”.  The same is the case when you are driving which is even more dangerous.  Please people – make it a habit to pull off to the side of the road to text or move away from the flow of traffic when walking if you need to send a message.   Common courtesy - plus it can cost you your life or someone else’s!

Symptoms:

Text neck symptoms include an incorrect forward head posture that can lead to chronic pain, numbness in the arms and hands, upper back pain ranging from nagging pain to sharp, severe upper back muscle spasms, shoulder pain and tightness and shoulder muscle spasms.  If a cervical nerve becomes pinched, pain and possibly neurological symptoms can radiate down your arm into your hand. This is because for every inch your head extends forward, your neck has to support an additional 11 pounds of weight.  All of this results in pain and if you exhibit any of these symptoms you should aim to correct immediately.

How to treat:

Hold your cell phone at eye level as much as possible.  Easier said than done because habits are hard to break!  LOL.  The same holds true for all screens – laptops and tablets should be also be positioned so that the screen is at eye level and you don’t have to bend your head forward or look down to view it. Take frequent breaks form your phone and laptop throughout the day.  Set a timer or alarm that reminds you to get up and walk around every 20 to 30 minutes.    If you work in an office, make sure your screen is set up so that you are looking forward with your head positioned squarely in line with your shoulders and spine.  The bottom line is to avoid looking down with your head bent forward for extended periods throughout the day.  Spend a whole day being mindful of your posture – is your head bent forward when you drive? When you watch TV? Any prolonged period when your head is looking down is a time when you are putting excessive strain on your neck.

Rehabilitation:

Many people don’t know this but you need to have strong core muscles – the abdominal and lower back muscles – to support your upper body including your neck.  Did someone say Pilates? 😊 Your core muscles usually do not get enough exercise during normal daily activities so you need to do specific exercises to target these muscles.  Watch your sitting posture – especially in the office.  Be sure your back is aligned against your office chair.  Avoid slouching or leaning forward, especially when tired from sitting in the office chair for long periods.  Keep both feet flat on the floor and knees should be even with the hips or slightly higher when sitting in your office chair.  Driving posture should be along the same lines and remember that the seat should be a proper distance from the pedals and steering wheel to avoid leaning forward or reaching.  The headrest should support the middle of the head to keep it upright. 

Release:

The small muscles at the base of your skull right above where your neck meets your head are your occipital muscles. Tightness here is responsible for a lot of pain and tension, and sometimes headaches and dizziness. The best way to relieve these muscles is with ball massage preferably a small spikey one.  Lie flat on your back face up and place the ball under your neck right at the base of your skull on either side of your spine. Turn your head side to side to roll over different areas. Do this for about 5 minutes, and be sure to massage both sides.  If painful, just lay on it an breathe in and out deeply. Release the SCM muscle at the front of your neck. Your sternocleidomastoid (SCM) muscle is that strong, thin muscle that stretches from right behind your ear down to about the middle of your throat (it connects to the end of your collarbone close to your midline), creating the little V-shaped divot at the front of your throat.  You should be able to feel this strong band of muscle. Find it and gently massage it by pinching and rolling it lightly between your fingers. Go up and down the length of the muscle. Don’t push too deep into your neck where you might hit other tender places. The massaging motion is like gently pulling or lifting the SCM away from other structures in your neck.

Improving Your Posture with Daily Habits:

Set up your computer ergonomically. Raise your monitor so that the top third of your screen is at eye-level. You may need to prop your computer up on some books (this is what I did), use a taller or shorter desk, or adjust the height of your chair.  Avoid carrying heavy bags or purses and try to keep them to a minimal weight. If you do have a lot to carry, use a backpack rather than something with only one strap, and get a backpack that’s designed for even weight distribution. Avoid carrying bags on the same shoulder all the time, because this will lead to improper alignment. Switch shoulders regularly.  If you often wake up with a sore neck, you probably have poor sleep posture. Buy a supportive neck pillow that allows your head to fall into the middle of the pillow, supporting your neck with a firm, curved section at the bottom of the pillow. Remember to stand with good posture. While walking, keep your shoulders back and aligned. Squeeze your core muscles to keep your body straighter. 

Do you notice how I keep bringing you back to Pilates?  It creates an amazing foundation for all the activities of daily living 😊  #DoPilatesDoLife