Oftentimes, neck pain results from postural stresses which occur when one is sitting with poor posture for a long time, lying or sleeping with the head in an awkward position, or working in strained positions. The most common of these is poor sitting posture, or, in other words, sitting with the head pushed forward and the back slumped. Unfortunately, because many of us spend long hours in work or leisure in these poor posture positions, we tend to compromise the proper shape of the curve of our spine and never properly restore it. Failing to correct these postural issues eventually causes changes to the very structure and shape of the joints as well as excessive wear and lost of elasticity. This results in premature aging of the joints, a symptom just as severe and harmful to the spine as the effects of a personal injury.
Generally, when we are up and moving about, we assume a fairly upright and proper posture with the head receiving the maximum support while in place over the vertebral column; however, when we are sitting or relaxed in a chair, the muscles which hold the head up and the back straight relax and we end up sitting with our lower backs rounded and our necks and heads protruded. When this posture is maintained for an extended period of time, it causes overstretching of ligaments and pain in certain positions. If this posture becomes a habit, it may also cause the discs in the vertebral joints of the spine to distort and lose their proper shape. Once this happens, it may also become painful to move.
Unfortunately, the designs of the seats and furniture in our everyday lives often encourage these bad postures and cause neck problems. Most seats in cars and in our living rooms have poor lumbar support. Even airplane seats, with their head supports, tend to push the head and neck forward into the protruded position. Pain or discomfort felt during these times is often a result of the poor posture a person is sitting in and indicates a need to change posture and correct the position of the spine. However, while the design of these chairs contributes to these problems, equal blame lies in the way a person uses this furniture. Once we are educated on proper sitting positions, badly designed chairs will have less of an impact on our posture.
To prevent the development of neck pain due to postural stresses, it is important to sit correctly and interrupt the protruded head or neck posture at regular intervals. If you are sitting with poor posture, the first step is to correct the position of the lower back. This is done by rounding out the lower back and attaining the natural “hollow”, or lordosis, that is present while standing. One type of product that can help correct this is the lumbar roll, which is specially designed to support the low back and prevent slouching and protruded posture. The lumbar roll should be made of foam or similar material and should be no more than five to six inches in diameter before being compressed during use.
The next step in correcting posture is getting the head in the right position. Remember that the whole spine is connected and works together. To get the neck in the correct position start first by retracting the head so that it sits directly above the vertebral column. To practice achieving the appropriate position of the head, retract your head back as far as possible and then release the last 10 percent of this movement until the head sits comfortably above the vertebral column. By interrupting the tendency to maintain protruded head or neck posture, you will relieve the stresses both on the vertebral discs and on the surrounding tissue.
to be continued with our next post…
Addional Reading Resources:
2) Herniated Disc Causing Pain
