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These days, various people sit on their computers for long periods of time both at work and at home. It is hard for individuals to focus on their posture while they’re busy concentrating on work. Some individuals also don’t realize what proper posture is and how they should improve their own for their health. The lack of knowledge and awareness leads to postural strains.

What is a postural strain?

Poor posture and exercise routines can result in postural strain, which includes headaches, as well as aches and pains in the shoulders, neck, and back. Staying in one position or posture for long stretches of time can also result in an interruption or disturbance of proper blood flow to the muscles leading. This, in turn, results in tightness, painful trigger points, and overall discomfort.

A chronic postural strain happens because of prolonged or repetitive physical work and bad postures. This is usually seen in people that sit on the computer regularly for hours at a time. Prolonged sitting causes fatigue and slumping, which results in curving of the mid back and shoulders as well as poking out of the chin.

What are the signs and symptoms?

These are some of the signs and symptoms of postural strain:

  • Stiffness
  • Hunching
  • Reduced flexibility and range of motion
  • Back pain
  • Tightness in the back, neck, and shoulders
  • A short, thickened neck
  • Headaches
  • Rolled and elevated shoulders

You should contact Pillars of Wellness if you feel any of the above-mentioned symptoms so you can get the proper diagnosis and treatment by the appropriate professionals.

What causes postural strain?

As discussed, the postural strain is linked to poor posture which is usually seen in such cases:

  • Poor chairs that minimize contact with the back of the chair, resulting in slumping
  • Prolonged sitting in a chair or on a couch without breaks
  • Poor exercise routines
  • Poor office setups with keyboards that are too high or screens in the wrong position
  • Driving
  • No stretching before and after any physical activity

How to handle postural strains

The postural strain is improved by fixing your posture and daily habits. Ways to treat the effects of postural strain include:

Stretching Exercises

Stretching is a great way to relieve muscle spasms or tensions from sitting in the wrong position or posture for too long. Stretching your neck, shoulders, chest, back, and legs are crucial to maintaining a healthy blood circulation while getting rid of any soreness or pain from the postural strain.

The type of stretching exercises will vary based on the degree of postural strain, the area affected and your own daily physical routine and stamina. Make sure to contact Pillars of Wellness for a proper consult regarding the proper exercise routines for you.

Postural Exercises

Postural exercises allow you to focus on healing your muscles and improving your posture naturally so as to avoid any bad posture habits and side effects in the long run. These include:

  • Sitting up straight
  • Avoiding back arching
  • Tucking in the chin
  • Contracting the shoulder blade muscles
  • Pushing your forehead into the palm of your hand

If you feel any pressure, discomfort, strain or pain because of these exercises then you’re doing them wrong. Contact Pillars of Wellness to get a professional’s opinion about the right way to carry out your postural and stretching exercises for maximum benefits.

Workstation Improvements

There are two prevalent work situations that can result in shoulder, neck or upper back pain. The first involves the improper positioning of your computer screens or monitors. Lower positions force you to flex forward so that you can be at eye level with the screen. Sitting in such a flexed posture for a long period of time can result in a postural strain of the neck.

Another issue usually involves the keyboard is too high. This resulting in the hunching forward of your shoulders which puts more stress on the back. Here are a few things to focus on when setting your work properly:

  • Chair height: Adjust the height to the optimal level in which your gaze is at direct eye level with the screen while your feet are firmly on the ground
  • Monitor height: Adjust the screen height so that it is evenly placed in front of your eyes
  • Keyboard height: Make sure your arms can rest in a comfortable position with the elbows bent perpendicularly while using the keyboard

If you’ve been suffering from persistent neck, shoulder or back pain, contact Pillars of Wellness today to get on the road to recovery as soon as possible.

How Physiotherapy can help

A physiotherapist can help you manage and understand the problems with your body by giving you proper stretches or exercises that are specifically directed towards your postural strain. Massage and stretches on their own are only effective on the muscles and commonly overlook the underlying root of the problem.

Physiotherapy involves relieving the tension and minimizing the pain in your muscles by using a mix of massages and muscle stretches. In case of restricted joint movement and motion in the spine or other body areas, the effects can be minimized using mobilization and manipulation techniques.

Moreover, Physiotherapists can recommend ways of improving your posture at work, home or even while driving to avoid pain and tightness that is affecting your joints and muscles. They can provide advice in terms of which kinds of exercise can help and how to change them if they are part of the problem. Athletic taping can also help improve proprioception for better awareness of proper posture.

Lindsay’s road to recovery with physiotherapy

Lindsay Newitter faced tension, fatigue, strain, and lack of confidence because of her bad postural habits as a performer. Her discomfort started affecting her daily life, so Lindsay decided to see an physiotherapist. Once she began following her exercise regimens, she began sleeping and feeling better every day, and could do pool laps for 45 minutes straight!

Pillars of Wellness clinic offers a wide variety of therapeutic services including physiotherapy, chiropractic, acupuncture, yoga, homeopathy and much more. To get back on track, get an appointment now and start living your healthy life!

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