Some Tips for Good Posture

Excellent posture is not only beautiful to look at, but it also reflects self-confidence. This can be beneficial in any environment where you want to be more impressive, like at a job interview or on a first date! Improper posture causes misalignment in your spine, and this can put excessive stress and strain on muscles, joints and the supporting connective tissues.

Forward head position occurs when the ear is not centered over the middle of the shoulder (from a side-view). Because the weight of the average head is approximately that of a large bowling ball, for every inch it drifts forward relative to your shoulder, 10 times more weight is exerted upon the muscles, joints and ligaments of the neck and upper back, causing strain in these tissues. This occurs most commonly when sitting in front of a computer screen or television. To avoid it, position the screen at the level of your eyes, preferably directly in front of you.

Slouching occurs when the upper back is over-curved and the shoulders round forward. This makes a person look tired or dejected, and is one of the most unattractive postures. It also alters the curvatures of the entire spine, so it is the least desirable in that respect too. Postural muscles of the lower back are placed under a tremendous load, increasing the likelihood that these tissues will become irritated or inflamed.

Pay attention to your posture when sitting or standing. If you know you are out of position, correct it. Instead of “pulling your shoulders back”, imagine standing as if you are a quarter-inch taller. The thoracic curve will balance out, and your chest should naturally rise, thereby allowing the shoulders to gently fall back into position. Head position will be more centered, taking stress and strain off the area where the head meets the shoulders.

Sleeping Habits

While comfortability will vary from person, here's a quick comparison of different sleeping positions:

On your back
- Rank: The best
- Pros: Sleeping on your back on a medium-firm mattress helps to best support the natural curves of your spine. You should use a light or down-filled pillow, as thicker pillows can push your head too far forward.
- Cons: This position may contribute to snoring.

On your side
- Rank: Acceptable alternative
- Pros: Can adequately support your spine, but requires proper pillow selection. Be sure to use a firm pillow to separate your head and shoulder and a pillow between the knees to maintain pelvic alignment.
- Cons: Sleeping in this position has been linked to wrinkles and breast-sagging.

On your stomach
- Rank: Worst
- Pros: NONE
- Cons: Turning your head to one side while you sleep is bad for your neck. Also, if you have a soft mattress, your low back is almost guaranteed to be sore in the morning when you wake up from this position. If you can avoid it, DO NOT sleep in this position.

Vitamin D

Have you been hearing lots of news about vitamin D, the sunshine vitamin?  I certainly have.  Recently I made a point to ask manyof patients about it and at least half were already taking it!  Vitamin D has gotten a lot of attention in the media lately and rightly so.  Some studies have indicated that 80% of North Americans are deficient, especially those with dark skin. 

Dark skin does not appear to be as efficient in producing vitamin D.  Most of us work inside now.  In years gone by, many people were engaged in farming and other outdoor activities and received lots of sunshine.  Also, the farther north you live, the more likely you are deficient especially, in the winter.

The research is also showing us that vitamin D may be important in preventing many diseases such as cancer, diabetes, the flu, back pain, and arthritis.  In fact, a review of vitamin D research published in the Archives of Internal Medicine showed that it's consumption lowered the risk of death from any cause!  A report in the American Journal of Clinical Nutrition found that post-menopausal women who took at least 1,100 IU of vitamin D per day had reductions in all types of cancer.

Ask us whether vitamin D supplements are appropriate in your case.  If you need a supplement, we carry a very good one from the Biotics company.  It costs only $19.00 and will last over 6 months for the average person.