Post whiplashPost head injuryStomach sleepingPoor sitting/working posturesCongenital spinal curvaturesOsteoporosisDegenerative cervical discs (a form of osteoarthritis that can either be the cause of or the result of a cervical kyphosis)Compression fracture of vertebral bodyInfection of the cervical spine ANATOMY: STRAIGHT VS. CURVED “I’ve always heard that it was good to stand up straight.” “Stand upright, stick your chest out and hold your shoulders back! Otherwise you’re going get widows hump.” Are these expressions as familiar to you as they are to me? One might think that having a curved neck goes against what we heard from parents and teachers as we were growing up, but the reality is that there is a little bit a truth in both. Maintaining good posture throughout our lives is crucial to both the health of our spine and vital organs. On the contrary, a special type of curve called a “lordosis” is a good thing, both in the neck and lower back. When we look at a person from the back their spine should be truly straight, so that the left and right sides of one’s body is symmetrical.
However, when we view a person from the side, the front and back of their body is different and this is reflected in a coinciding curvature of the spine. Both the lower back and neck are hollowed out (concave) and the mid or “thoracic” spine is protrudes (convex). Thus there is an alternation of curves functioning to provide stability, shock absorption and aid in propulsion. A straight spine would be very stiff and not flexible. Imagine the plight of a pole vaulter with an inflexible pole. Nature’s design of our spine and rib cage facilitates breathing and offers protective and supportive framework for vital organs. Spinal disks are shock absorbers and because they are in the front of the spine, lordotic curvatures keep them from having to bear weight. Kyphosis or loss of such curvatures bears weight upon the disks, leading to their ultimate degeneration. This process of deterioration is a form of osteoarthritis and in the spine is known as degenerative spondylosis.DIAGNOSISAlthough most chiropractors or conservative orthopedists can recognize a cervical curve reversal upon viewing the patient’s posture, a definitive diagnosis may be obtained via a standing lateral (side view) X-ray of the neck.
Cause can often be determined by corroborating a comprehensive history, a thorough examination, X-rays and questions about sleep, work and lifestyle. In my professional career as a chiropractic physician, I found that the majority of young adults presenting with cervical kyphosis either had a whiplash or were stomach sleepers from an early age. For desk jockeys 40-60 years of age, many hours of sitting with their head flexed forward almost dictates the fate of developing kyphosis. In prior years I considered cervical kyphosis a job hazard for the careers of accountants, attorneys and often teachers because of years spent with their head in a book or paperwork. However, the digital age offers some relief in that respect. A well-planned, ergonomically-friendly office can do wonders for protecting the spine in the sedentary worker. TREATMENT FOR CERVICAL CURVE REVERSAL (KYPHOSIS)During my chiropractic practice I had the opportunity to note a good percentage of correction toward a more normal lordosis (noted on X-ray) for 70% of patients under my care.
This was almost always consistent with those patients that followed all recommendations and were model participants in their own care. Here is the recommended treat plan: Spinal manipulation of stiff and fixated spinal segments by a qualified physicianFlexibility exercises for flexion and extension of cervical spineResistance exercises for flexors and extensors of the neckLearn the Alexander Technique for maintaining good posture (HINT: the basic philosophy is to sit and stand like you were hanging by a string from the vertex of your skull. Liken it to a puppet on a string).Elimination of stomach sleepingAvoid standing on your head, although some yoga postures may be beneficialUse of orthopedic neck pillow while sleepingEstablish and ergonomic friendly work environment while working at your desktop of computer monitor should be at eyebrow levelergonomic chair should remain in a slightly forward tilted position to facilitate an upright posture. If you do not have such a chair, try a wedge cushion with a built in forward tilt.prudent use of an ergonomic footrest to balance the forward tilt of an ergonomic chairelbows must be at your side during mousing, track pad or keyboard entry.
DO NOT reach for these itemsDoes this sound like you? After a day at work, you have terrible neck pain and shoulder pain? Do your eyes hurt? Do you have a headache? If so, then this article should be helpful for you: it's full of tips for how to avoid neck pain at the office. It will focus on making sure you are using the best computer screen for your needs, as well as positioning the screen to avoid twisted postures while working. In addition, eyestrain and headaches can be caused by uncorrected vision, poor image quality, screen glare, and by screen viewing distance. Checking all these details can help you prevent neck pain. Tip #1: Check Your Vision Make sure your vision is properly corrected before you make changes to your computer screen set up. Natural changes in vision occur in the early 40s. Periodic eye examinations by a qualified professional are valuable. Tip #2: How's the Image Quality on Your Screen? Make sure the screen image is: If not, try adjusting the screen brightness, contrast, refresh rate, and resolution to give you the best quality image.
The screen image must be a comfortable viewing size. Most software programs allow you to magnify your screen content to a comfortable size. If screen content is too small (or large), then select a different font size or use the zoom function. Tip #3: Avoid Screen Glare The screen should be free from any bright reflections (specular glare), and the screen image should not appear to be 'washed out' (veiling glare). To avoid glare, you might need to reposition the screen, dim the overhead lights, or use an antiglare filter to cover the screen. Sometimes a hood can be placed around the screen or the screen can be slightly tilted up or down to eliminate the glare. Using a privacy filter on your screen can help because you will only be able to read your screen when you are properly aligned with it. Tip #4: Watch How Far Away Your Screen Is The screen should be at a comfortable horizontal distance for viewing. If you can't position this at a comfortable viewing distance, it is better for the eyes to have the screen too far away and zoom into the content rather than sit too close to the screen.
The most comfortable viewing distance is usually is at least an arm's length away from your body. Tip #5: Make the Screen High Enough The ideal vertical position for the screen depends on the size of the screen and the size of the casing around the screen. Your eyes should be in line with an imaginary point on the screen about 2" below the top of the visible screen image when you are seated comfortably. Several research studies have confirmed the best position for most users is to have the center of the screen about 17-18° below horizontal for optimal viewing. Tip #6: Don't Make Yourself Twist to Look at the Screen Neck pain can be caused by working in a twisted posture. To eliminate neck twisting, place the computer monitor directly in front and facing you; not at an angle to left or right side. A screen that is too high or low can also cause neck and shoulder strain. You will tilt your head backwards to look up if the screen is too high and crane your neck forwards if too low.
Tip #7: Adjust Screen Position for Your Corrective Eyewear If you wear bifocals or progressive lens, you may have to make minor adjustments to the screen position. However, if you sit back in your chair in a relaxed, reclined posture and follow the above guidelines, you should be able to see the screen without an awkward neck posture. Tip #8: Get a Document Holder If you also work with paper documents, you should use a document holder that positions the paper so it can be comfortably seen. This might involve using either an in-line document holder that fits between the keyboard and screen; a document holder mounted at the side of the screen; or a freestanding document holder positioned next to the screen and slightly angle closer to you. Concluding Thoughts on Avoiding Neck Pain at the Office Why not try a few of these ergonomic tips at your office or workplace computer setting? You might be surprised to find that by making a few adjustments, working at a computer can be more comfortable and increase your efficiency, too!