If you are on your phone a lot, your posture might look like this and you may have ‘text neck’!
Poor phone posture can create problems like these:
pain, stress and tightness in the neck and back
headaches
limited range of motion in the neck
rounded shoulders
slumped posture
respiratory problems
Do you think the lungs can fully inflate and allow you to breathe easily if the head is down (constricting the throat and airway) and you are constantly slumped forward, crowding and compressing the lungs and organs in the trunk of the body?
For short periods of mobile phone or tablet usage, hold the device up to eye level, keeping your spine and neck straight as possible.
For longer periods, you may need to prop your device on a stand or use it at the table or desk to get it close to your eye level and not have to tilt your head down.
Be creative, do whatever it takes to use your device in a comfortable and good posture position.
Of course, I can help your posture with Bowen Therapy too!
I wanted to share an interesting case study with you as this is not my only client I have seen with the problem of ‘sexy back’!
A young female in her early 20s, was having a lot of trouble with her lower back and sciatic nerve. She’d already been hospitalised several times with the pain and there was talk of back surgery but she’d been told to lose weight before that could go ahead. She’d tried other therapies with no relief and then a friend of hers (a client of mine) had told her to see me.
There was structural misalignment in her lower spine and hips – she had grown up on a property and used to ride horses, had several falls, but now worked at an office in the city. She wasn’t getting any physical exercise and her muscle tone was very poor. However she responded quickly with her first Bowen session and had significant relief.
She was very excited to be able to move with substantially less pain.
I spoke to her about needing to rebuild muscle tone to support the corrections, suggested some gentle exercises she could do at home to support her recovery.
Her second session also went well and we got further improvement to the stage where she was no longer in pain. She hadn’t however chosen to do any of the exercises or stretches to help herself. I explained again the importance of building and maintaining muscle tone to keep pain free.
Her third treatment was totally different. She came in limping and in severe pain. Her father came in this time with her. She told me she had been great, no pain and full mobility until the weekend, then something had gone drastically wrong – she didn’t know what.
Her father sat out in reception while I helped his daughter but as I came out of her clinic room he grabbed me.
“She’s been going really well coming here but it’s her husband.” he whispered.
“He works away on shifts but he came back over the weekend. A long weekend, it’s too much sex or what he makes her do. It’s happened before but she won’t listen!”
I knew it was possible and could see he was very concerned. Recent activity had made her pelvis unstable and because of her poor muscle tone and lack of fitness she was back in trouble.
So if you are in a similar situation, just be aware of ‘sexy back’.
There are positions where you can still have fun or a loving connection but not put your back at risk. Slow and supported tends to work better than fast and rough, and honest communication with your partner is important. Be conscious of positions that hurt or trigger your lower back pain and adjust accordingly.
Typically the person with lower back pain would take a more passive role and pillows can be used to support the back, hips or go under the knees, etc. Suggested positions depend on the type of pain and the actions that trigger it but may include seated using a chair or laying on the side and spooning.
Having a hot shower before sex can also be helpful and can loosen tight muscles, easing cramp and spasm. Don’t hesitate to ask your doctor or therapist for positions specific for your condition – they won’t mind, they would rather you use safe positions and stay pain free!
If you are in pain, or even once you become pain free, you should be on the lookout for triggers in your environment. Are these things giving you pain?
Some things to look out for:
Have you heard the saying “sitting is the new smoking” – it’s true! Sitting for too long or in the wrong position can have major pain consequences.
If you work on computers frequently make sure the work space and layout suits you. Make sure that the monitor is at comfortable eye level so you don’t have to tilt your head down and that the mouse is within easy reach (without over extending your arm/shoulder). Keep your head and spine vertically aligned – constantly tilting the head forward and down, tightens neck and shoulders muscles. Take frequent breaks to move freely and drink water!
When you are sitting, your feet should be able to comfortably rest on the floor (or stool) and not swing from the seat. Maybe a ‘Sit to Stand’ or ergonomic desk may be the answer for you. Test personally before you buy if possible and select a good quality chair – if you have back and pain issues this is not the time to buy cheap.
Poor phone posture – have you ever looked at someone (or yourself in the mirror) while using your mobile phone or tablet? Head forward and down, rounded upper back and shoulders – it’s not a pretty sight. Prolonged texting, watching movies or using Facebook etc. helps create what was called years ago ‘dowagers hump’.
Are any of these habits causing you pain? You can turn it around! Change your environment and habits and get some good body work to help relieve your pain.
Committing to do some kind of relaxation and mindfulness practice each day has so many benefits for your physical and mental health. It can also significantly help reduce chronic pain.
Here are my favourite easy meditation options from which you might like to choose:
Focus on the breath. Just sit comfortably with the spine and neck aligned and straight as possible. Preferably close your eyes and just focus on your breathing. No judgement, just observe your breath softly moving in and out. Observe the silence between the breaths. If your mind wanders, no stress, just gently bring it back to focusing on your breath and feel your shoulders, head and jaw relax.
Use a mantra. You may prefer a simple mantra, word or phrase to focus your busy mind. You could use “Om” as your mantra, which has a beautiful low vibrational tone and a long history in Hinduism, Buddhism, meditation and yoga. You could also use a word important to you such as “peace” or “love” or a simple phrase like “just be”. Breathing deeply, either vocalise your word or visualise and hear it in your mind.
Body relaxation. Can be done lying down or seated (I prefer to do this lying in bed before sleeping). Close your eyes, take a deep breath and focus and feel your feet. Be aware of the muscles, tendons and ligaments relaxing and softening. Move slowly up the body, gently focusing on each area and feeling it release and relax. Finish with the muscles in the face and around the eyes letting go and then your scalp muscles releasing. Breathe deeply and relax.
Positive visualisation. Get yourself into a comfortable position, close your eyes and take a deep breath. Think about your favourite place to be – your own slice of heaven or your private peaceful place. It might be somewhere you’ve been in the past or somewhere you would like to go. Imagine it in as much detail as you can and feel yourself there. See yourself as your ideal, perfect self – pain free, moving easily with energy and joy. You are happy, relaxed and grateful for all the blessings in your life. Relax your body, keep breathing deeply and visualise yourself in your perfect place. Really feel yourself there and engage the senses. Can you feel the sunshine? How vibrant are the colours? What can you hear and how does it smell? Smile and imagine yourself enjoying the activities that you do there freely and easily. If you wish, you can even visualise your perfect self, resting and meditating in your peaceful place.
Anchor visualisation. If your mind seems so busy and full and it’s hard to focus on only your breath, you might like to use an anchor, an image that gives you strength and stability. For example, you might visualise yourself sitting at the base of a massive tree, strongly rooted into the ground with a huge trunk reaching up into a beautiful blue sky. Or you may see yourself standing and hugging a tree which remains strong even when things are frantic and swirling around.
Try one or more of these out and start a consistent practice. You will be amazed at the results. I would love to hear how you go!
I suggest Young Living’s Aroma-Siez or Relieve It as your essential oils – they are already blended and ready to go.
How to make:
Combine thoroughly and place in an air-tight container.
Depending on the size of you and your bath, this would typically do two baths for a small adult (or around five foot or hand soaks).
Get into a warm bath with your body soak thoroughly dissolved and relax for 10–20 minutes. Get out of the bath while the water is still warm, gently towel dry but do not rinse.
Jump straight into bed and have a good night’s sleep!
pain, stress and tightness in the neck and back
