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How to Cope When You Have Stooped Posture

Stooped Posture In San Diego

Stooped Posture

How to Cope When You Have Stooped Posture

Stooped posture or curved spine is one that fails to develop normal front-to-back arches, causing undue weight to be carried on the vertebral discs. The curve in the spine or the backbone that causes it to curve forward and look stooped or hunched is called kyphosis. A stooped posture is a common postural problem in older people. A curved spine is also more prone to disk disease and arthritis.

Stooped posture is found to affect the ligaments and spinal muscles, increasing the spines risk of injury. If the stooped posture is very severe, the nerves of the spine can become compressed, which can cause severe back pain. While a mild stooped posture is a common characteristic of Parkinsonian conditions, some MSA patients with trunk muscle dystonia develop an extremely forward-bent posture known as camptocormia.

Posture can have a similar effect on your emotions, forward head carriage, rounded shoulders, and a stooped posture is the posture of someone sad. Overstretched and strained muscles on one side of the curved spine can be relieved while contracted muscles on the other can be lengthened and released. Some people with a curved spine can benefit from physical therapy and exercises that improve flexibility.

Here’s a video explaining how to correct stooped posture.

Stop Slouching! Here’s How to Improve Your Posture

Here’s why you shouldn’t shrug off the warning.

Stooped posture

Sitting up straight can help boost your mental power.

Posture check! Ha, caught you, didn’t I?

Walk through any Starbucks or a typical office setting, and you’re likely to observe a sea of hunched-over humanity. You don’t have to be sitting to slump, either. There’s also the stand-and-slouch which easily morphs into a stooping stroll.

Whether glued to a screen, driving, flying, yapping or texting on a smartphone, we Americans are a people who have pitifully poor posture. If you think I’m mostly concerned about appearance or spinal burdens, you’re wrong. New science reveals there are hidden dangers lurking in every slouch. Yes, mom’s admonishment to “Sit up straight!” was spot on.

If you pitch the computer posture and stop slouching, you will:

1. Feel less depressed. Hot off the presses is new research noting that, as opposed to those with a slumped posture, people who maintain an upright seated posture in the face of stress maintain excellent self-esteem and experience a more positive attitude and mood.

The slouchers were more vulnerable to negative self-talk. Further, a straight back posture increases the rate of speech, enhances mindfulness and decreases self-absorption. This study supports other research that has established the powerful relationship between the body’s muscular engagement and an individual’s emotional state. In essence, doing something as simple as sitting up straight can build better stress resilience.

2. Boost mental power and confidence. Harvard social psychologist Amy Cuddy demonstrated that when people practice what she refers to as “high power poses” for just 1 minute per pose, they experienced profound neuroendocrine and behavioral changes. This included an increase in testosterone and a significant decrease in the stress hormone cortisol. Even if someone did not feel confident to start with, just by practicing these poses, they eventually felt more powerful. Cuddy proved that indeed you fake it until you become it.

3. Look younger and flatten your waistline. Even skinny supermodel Kate Moss looks older by slouching and allowing her abs to pouch out. No matter how slender you are, anyone can generate a bulging belly by simply slouching. Attractive? Not! Stand up straight and you’ll elongate your spine and reduce or even eliminate that tummy bump.

4. Optimize lung and brain oxygenation. When you’re pitched forward into a serious slump, you can decrease the amount of oxygen entering your lungs by 30 percent. Sit up and you’ll pour more precious air into your lungs and let the freshly oxygenated blood flow continue to the brain. The result is improved energy, attention, focus and overall mentation, or mental activity.

5. Strengthen your spine. Time to pitch the computer posture. Back pain is common, and good posture can decrease neck and back pain from hours of screen time. Did you know that for every inch you hold your head forward, you add 10 pounds of extra pressure on your spine? If you’re leaning into your computer monitor by two inches, that’s an extra 20 pounds of stress for your back and spinal column.

This constant digital screen hunch can cause your muscles to tense up and spasm, and the result is often a tension headache. Top that with a recent study showing that texting can add 50 pounds of extra pressure on a person’s spine. That’s like hauling a kindergarten student on your back all day.

It’s easy to stop slouching. You just need to be more mindful of your posture, and start practicing a few simple exercises.

Taking a stand on slouching. Stand up, and elongate your spine so you’re tall but not stiff. Keep relaxing as you lengthen as much as you can. Plant your feet firmly into the ground. Slowly come up onto your toes and then your heels. Press your whole foot into the ground. Now pay attention to your pelvis. First, arch your lower back. Then, tuck your pelvis.

Lengthen your spine as you find that center point between the arch and tuck. Next, lift your shoulders forward, then up to your ears and finally roll them back. While you do this, keep lengthening your neck and head staying tall, as you gently pull your shoulders down. Finally, level your head and your chin. The result is a great standing posture.

Pinch your way to perfect posture. Whether sitting or standing, practice the shoulder blade pinch as often as you can. While keeping your shoulders down, squeeze your shoulder blades together. Imagine that you’re trying to grab a pen that’s balanced on your spine. Hold that for 10 to 20 seconds and repeat this several times a day.

Get back at hunching. While you’re watching TV or just relaxing, plop onto the floor and do a back extension. Yoga folks will recognize this as a cobra-like pose. Lie on your abdomen, keeping your arms at your side. Your head is looking down with your forehead touching the ground. Keep looking down while you contract your back muscles, lifting your torso off the floor and lengthening from the top of your head through your spine, supported by your hands. Lower your body and repeat five times.

Be an angel. Wall Angels are geared to strengthening the muscles in between your shoulder blades to help keep them drawn back and together. First, stand with your feet wide and your head and back flat against a wall. Bring your arms out to your sides at shoulder height and bend your elbows 90 degrees, keeping your shoulders, arms and the backs of your palms lightly touching the wall.

Slowly raise your arms overhead, extending them into a wide ‘V’ and staying in contact with the wall. Bend your elbows, and slide your arms back to the starting position. Do two sets of 10 to 15 reps, and feel free to repeat these anytime you can throughout the day.

It’s time to take your posture seriously. This is a big deal, as it really does have an impact on your health and well-being. Ditch the slouch for a tall, confident power pose posture. Hey, posture check!

Correct posture means changing position regularly

Don’t underestimate the importance of correct posture – bad or stooped posture can lead to lower back pain, especially if you stay in the same position for too long. For some people, a stooped posture can stem from osteoporosis, which causes reduced bone strength. The people who are having continuous back pain or are having a stooped posture are also advised to go for a bone density scan.

As an expert of a chiropractor, correcting posture is one of our specialty. We are here to help you with your stooped posture before its too late. Call to schedule an appointment: (619) 831-877.

For more related articles about posture, go here: http://www.chiropractorsandiegomissionvalley.com/good-posture-benefits/

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About Dr Jones & Staff Writer 

Allison has 5 years in practice as a Chiropractor's Assistant and is a licensed Massage Therapist who writes for numerous blogs online. Feel free to comment or ask questions regarding any of Alley's blog posts.

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I highly recommend Dr. Jones for his knowledge, professionalism, and helpfulness!

Robert   

I drove from Murrieta down to stay at a friends place in Mission Valley. There was a traffic accident on 15. I get stressed in traffic anyway but bumper to bumper is nerve wracking. Finally got to Brianna's apartment, had a couple of beers to chill and visited for a while. I slept on her couch (UGH!) and woke up with horrible neck pain. She called her Chiropractor, Dr. Jones and got me in on a Saturday (On a Saturday?). The care and treatment I received was amazing. Neck adjusted, Ultrasound and Cryotherapy - an hour later I was pain free and able to enjoy the rest of the weekend. Since Murrieta is only about a 30 minute drive, I now plan on seeing DR. Jones every time I visit Stephanie. What are friends for :)

Sadannah G-R    Murrieta   

In 2002 I put my Harley Sportster down at about 50 miles per hour the hard way on City Terrace Blvd in East L.A. (I understand, what was I even hanging around in that area - LONG Story!). I was in L.A. County General for 9 weeks, complete traction with the bolts drilled into my skull. No Enjoyable. Substance Fractures of my cervical vertebra and 17 pinched nerves. When I went out I was having headaches and discomforts shooting down my best arm and leg. The clinical physicians only had one treatment. Drugs. MEANS too many medicines. Went through that for 3 years not knowing any much better. Then a friend recommended Dr Steve Jones to me. Already I was ready to try anything. 3 treatments later I was PAIN FREE for the first time in 3 & 1/2 years. After my 4th treatment I had the ability to stop ALL the discomfort medication. (That was MAJOR!). Through regular treatments, stretches, workouts and other home treatments, 6 months later on I began just having to go in for treatment every 60 days. Now I only see him when I sometimes overdo something like playing a little B-Ball with the children. Though I do still do the exercises and stretches he showed me nearly everyday. Take it from someone that was ready to give up - literally quit life. If you are in pain for ANY reason, go see Dr Steve. I HIGHLY Recommend the very best Chiropractic specialist in San Diego, Dr Steven Jones in Objective Valley.

Logan J.    Santa Barbara   

You need to see Dr. Jones for all your Chiropractic needs.I've known Dr. Jones for over 25yrs now and can tell you he's awesome ! Being a Chiropractor myself , I won't just let anybody work on me.He is very skilled at his craft and is at the forefront of our great profession.When I tell you he will exceed your expectations,I truly mean it...this guy is superior and delivers one of the finest adjustments I've ever had !

Dr. Greg Smith    Columbus, OH   

Steve Jones is a MAGICIAN! I must have slept wrong, because when I woke up my neck was super painful and I could hardly turn my head to the side. Add to that the fact that it was a Saturday. AND I was leaving on a plane for Europe in 4 hours! Dr. Jones was able to see me right away and he fixed my neck within 30 minutes. He went above and beyond to make sure I was comfortable. He was so kind and caring, and his partner Linda was a wonderful addition to the office. I will definitely be back. Dr. Steve Jones, you are my new chiropractor!!

Layne P.   

My favorite chiropractor. I'm sorry this review is a couple years too late! I used to live in San Diego and would see Dr. Jones about an average of once a week after a work injury. The really helped me to get back on my feet. I have since moved away and only recently joined Yelp, but I thought now is better than never to show my appreciation for the help he gave. Keep up the good work!

Ronald A.    Carlsbad   

I have been to several chiropractors over the years, Dr Jones is by far the best, he does several different ways to greatly reduce and finally stopped constant my back, neck and shoulder pain. I have been visiting him for 2 years now, just as maintenance and because I feel so good, even though the issues I had, have long gone.

Karen BrownLee    San Diego, CA   

I visited Dr Jones for two years while living in San Diego, I was very impressed with his personalized approached to my lower back pain, and the way he always listened to me, and tailored his treatment to how I was feeling. I would recommend him to anyone, who who wanted a very kind caring doctor, who really listens and is happy to give his opinion on various medical issues.

Lynn B.    New Zealand   

I go in with a pain in my back and walk out feeling better. Thanks

Michael T.    Lakeside, CA   

I went to Dr Jones for several years when I lived in San Diego and there are not words for the amazing treatment he has always given.

I have since moved to the East Coast and have tried a few treatments here but now I just make sure I go see him whenever I am in town. They always find me a slot even if it is last minute.

I always feel like a new person when I leave the office.

Dawn P    Pennsylvania   

I have had migraine headaches for the past 10 years. I used to get 2 or 4 migraine per week.
I was dubious about visiting a chiropractor, but after the 5th visit to Dr. Jones my headaches were much less often and far less in severity. After only 15 visits, I haven't had one at all for the past 2 weeks.
I highly recommend Dr Jones, to anyone with issues with pain.

Tammy T.    San Diego   

He's the only chiropractor I've ever seen, so I cannot compare him to other practitioners but I am beyond pleased with the work he has done helping me alleviate my back pain. Dr Jones and his assistant Linda are both INCREDIBLY friendly and helpful. They're both knowledgeable and go out of their way to recommend other exercises and other events around San Diego that might get me to exercise my back more. I look forward to the chiropractor visits with him for both the stress relief and the pain relief.

Chris P    San Diego   

Steve is awesome. I had never been to a chiropractor before but needed some relief from a sore neck which was soon complemented with pain in my left arm. I had tried massages and acupuncture for a week before the pain got so bad that I couldn't sleep and had a hard time functioning at work. Basically, my life was disrupted and out of whack for two weeks previous to my visit to Dr. Jones. He has an awesome, low-key demeanor and most importantly he wants to get his patients back to feeling better. After two sessions with him, my pain went from an 8 to a 4. It is currently a 3 and I might go back to see him in a few weeks for a maintenance adjustment.

Jonathan C    San Diego   

I saw the doctor for neck pain that had been making me miserable for years. After a half dozen visits the pain was completely gone! Jones also gave me a few stretches and exercises for me to do to help keep it from getting bad in the future. I would have given 5 stars except that the office is located on the front side of the building opposite the parking lot which was a little far of a walk for me. Other than that, this was a great experience and I will go back if needed. Thanks doc.

Woody    Santee   

You will love Dr. Jones! He is absolutely the best Chiropractor I have ever visited. He is personal, friendly, and his treatments are wonderful. He has helped my family on several occasions. The first time I saw him I was in excruciating pain and after his adjustments, I was completely pain free and have been so ever since. I have had to drive quite a distance to see him, but I don't mind it at all. He is definitely worth the drive.

Amy I    San Diego   

Dr. Jones & his wonderful Secretary Linda are AMAZING! They have just relocated behind their old establishment. They are friendly, professional and dog lovers. When you enter their office, you are transported to a Bali Getaway! Sometimes their Dog Rex is there and he's also a pleasant creature to greet you. I've been treated by Dr. Jones for over 10 years! He helped get me back on track after a bad car accident. Not only should you go if your in pain, but once your feeling better, make sure you go back for routine maintenance. Your body is just like a car, gotta keep it running right! I have recommended many a friends to Dr. Jones over the years. Until he retires, moves or sails away to Hawaii, I'll continue to be his loyal patient.

NM    Chula Vista   

I had to go through 5 chiropractors until i found Dr. Jones. He is truly the best in San Diego, he was the only one that i felt truly cared about helping me with my neck pain. I highly recommend him to anyone! He is very smart, friendly and sympathetic. His prices are very reasonable, also he is a Palmer graduate!!!

Randee and Leah M.   

I saw Dr. Jones for the first time a few months ago. Dr. Jones and his assistant Linda were without a doubt the most personable people I have ever dealt with in a doctor's office. In addition to that, Dr. Jones definitely knows his stuff. He was able to adjust parts of my back that have always given my past chiropractors trouble. I give my experience at Dr. Jones' office ""two thumbs up"".

Cider1    San Diego, CA   

I've been seeing Doctor Jones now for years. He knows what he's doing, and I have complete confidence in him. I always walk away from his treatments feeling much better. His office is nice and clean, and he and his staff are very professional. I highly recommend him.

StephJ62    East Bay   

Well, I found Dr. Jones to help with a left-side stiff/stuck neck I got from sleeping on my stomach on a fat pillow. Also, from an auto accident 35 years ago, I had pain and stiffness on my neck's right side from a whip lash -- that I thought I would have to live with the rest of my life.

He not only helped the more-recent left side "stuckness", but also was able to get the 35-year-old "stuckness" resolved on the right side -- along with the softening of the stiff, tense muscles that I'd had all those years.

I love the special tissue massage he does before an adjustment and the fact that he never seems rushed, even if other patients are waiting.

He also gave me exercises and stretches to do at home along with recommending supplements to help the inflammation. He even designed a special traction unit for me to use at home. Thank you, Dr. Jones!

Gayle T    North Park   

I had to deal with migraine headaches for the last 17 years. They began after a car accident. My doctor told me to stay away from chiropractors. I am so glad that I finally ignored his advice! After my fourth visit to Dr. Jones both the frequency and consistency of my headaches were much improved.

I just finished my 12th visit and I have gone 3 weeks without a headache. I used to get 3 or 4 per week. Dr. Jones is understanding and knowledgable and his assistant is great. I would recommend this office to anyone. A+!

Greg M    Tierra Santa   

If I could give Steve Jones 10 stars I would! I found him when my dad had back pain and could not get any relief, despite all of the western medicine doctors giving him pain meds, MRI, etc.

Within 2 visits, my dad was able to walk, and most important, sleep! When I experienced some sciatic nerve pain, I went to Steve and he only took a couple of visits to fix. My mom needed relief from the same, off we went to Steve.

My sister-in-law has chronic back pain, and so I referred her to Steve too. I guess you could say it's a family affair ;-). Just came back to see him for excruciating back/sciatic nerve pain recently. Had spent six hours in ER with no relief.

Next day, saw Steve and could actually put my foot on the ground - walked out of his office. If you need a great, caring interested chiropractor, look no further. Linda, his front office person, is wonderful too!

Michele P.    Kensington   

I went to Dr. Jones after a Car Accident when I was around 23 years old. I am 38 now. I cannot begin to tell you how thankful I am that I went to him. I felt instant relief and if I went in with a headache, they went away right away. He really cares about what he does and he gets results. And, in my case, those results lasted a long time, years.

Natacia    Mission Valley