As NASA researchers have learned from astronauts, spending more time in neutral spine position can decrease chronic back and neck aches, muscle pain, stiffness and numbness as well as increase your work productivity. Here at Relax The Back, we believe in bringing you products that allow you to achieve a 24-hour neutral spine position, so you may reap its many health and productivity benefits. But first, you'll want to know what neutral posture is and why you need it.
In our sedentary society, our spines are under constant pressure. We spend most of our daily activities, including sleeping, in a static posture. As a poor posture condition, static posture can create spinal compression, tension and pain throughout our bodies.
In fact, 80% of us experience chronic back and neck pain resulting from working, relaxing and sleeping for many hours in a static posture.
We sit up to 8 hours slouched at our computers or hunched over paperwork at our desk jobs. We spend another 2 or more hours lying on the couch watching television, or stuck in one cramped position while driving or commuting. Our spines fall out of alignment and, instead of our bones supporting our body weight, our muscles are forced to. This puts strain and tension on our muscles and can result in pain and cramps.
Additionally, many of the physical activities we do throughout the day, like lifting and carrying heavy objects incorrectly, can strain and create pressure on our spines. And when we sleep, our mattresses sag and our pillows flatten. Consequently, our necks and spines are not properly supported for at least 6 to 8 hours each night. Unaligned spines during sleep can cause the vertebral discs to compress on, leading to pinching and irritating the nerves surrounding them.
As a result, you can wake up with a stiff or painful neck and lower back, overall muscle tension and even numbness or tingling in your hands and feet.
Researchers found that astronauts in space had virtually none of these physical complaints. It was discovered that their bodies naturally assumed a proper spine alignment as they free floated throughout their space capsule's environment.
Researchers discovered that a neutral posture is our body's naturally preferred position. It's a stress-free state in which our body naturally curves our spine.
A neutral posture is similar to the relaxed position we assume floating in water while swimming. A neutral posture puts zero pressure on your spine. It opens all the spaces between your vertebral discs creating an equal space between them.
When you're going through your daily activities, spending as much time in proper spine alignment will help improve your health by boosting circulation and reducing stress and tension. When you feel your best at work, you'll also boost your productivity.
Here are some things you can do to help you achieve neutral posture at least two-thirds of your day.
A neutral posture is one in which you maintain a 128-degree angle between your torso and thigh and a 133-degree angle between your hamstrings and calves.
You can achieve this while sitting by doing the following:
Standing with poor posture often causes the most pressure on your spine. You can avoid this by doing the following:
As mentioned, sleeping on sagging mattresses or pillows can create spinal pressure and result in morning stiffness and pain. Maintaining a good sleep environment with the proper mattress and pillow can help you prevent spinal pressure by helping you achieve proper spine alignment.
The following sleep tips can help you stay in neutral position throughout your sleep time:
Spending time watching television or reading in a chair can keep you in neutral position when using the right recliner. A zero-gravity reclining chair removes tension from your spine. It elevates your feet to the same level as your heart, relieving strain on your spinal vertebrae from the pull of gravity.
Posture-strengthening exercises will help offset static posture activities you do during the day. Strengthening exercises include core-stabilization to strengthen your torso, pelvis and back muscles.
Try the following strength-building exercises:
Other general exercises that help strengthen the core and spine include:
Correct movement. Just moving properly throughout your day can help you prevent the strain of poor posture on your spine. Many of us sit, stand, bend forward, stoop and squat throughout the day. It's important to move smoothly and fluidly as you change positions. Avoid sudden jerking, twisting motions of your spine and too-deep squats that put pressure on the lower back, hamstrings and calves.
Maintaining a healthy weight helps your spine, back and neck more than you may realize. A heavy, pendulous abdomen, a heavy rear, or large, pendulous breasts, can pull your spine out of balance, putting strain and tension on neck and back muscles which causes pain.
Too much overall body weight makes it difficult for your body to move fluidly and smoothly, causing you to put strain on lower back, legs and feet.
Staying in neutral posture most of the day allows your spine to move freely without pressure on vertebral discs. Nerves can then exit between them without becoming pinched or irritated. They're then free to send the proper signals to all the organs of your body, muscles, ligaments and tendons in the correct manner. As a result, you stay healthier and reduce the risk of chronic injury or illness.
Neutral spine position allows your body to perform in the tension-free, fluid movement that nature intended. And, you can go through your day without pain and stiffness, feeling great, enjoying your activities and increasing your productivity.
This holiday season, you can avoid back pain and prevent injury by taking some proactive steps for preserving your health. Here are some of our top tips for keeping your back healthy this holiday season.