Dr. Kyle: Posture Perfect

You can prevent slips and falls. You can reduce your risk of a motor vehicle accident. You can limit contact sports. One thing that you cannot avoid however, is gravity. If your body and spine are not aligned, the force of gravity will start to wreak havoc on your musculoskeletal system. Making sure we maintain proper posture throughout our work day is critical for longevity in our career. So how do we protect ourselves?

The secret to good posture is maintaining the spines natural curves. When standing, your head, shoulders, hips and ankles should all line up. When sitting, your ears, shoulders and hips should be in line and your buttocks should be at the back of the chair. Sit tall with your chest and head up.

Some tips for creating an ideal posture include:

• Stand tall with shoulders back
• Tuck your chin
• Brace the abdomen
• Squeeze your glutes
• Keep your knees slightly bent

Due to modern day technology, one of the most common signs of poor posture is anterior head carriage. This mean that the head is resting too far forward away from the body. We are not always cognisant of our head posture as we check our smart phones and work on our laptops. The farther our head protrudes forward, the greater the force on our neck. This can lead to chronic neck and upper back pain and lasting postural alterations.

One exercise I recommend to patients to reduce anterior head carriage are chin tucks. These can be done up against a wall or lying flat on your back. You simply bring your chin directly in towards the spine and hold. You can press gently into the wall or pillow to enhance the muscle contraction of your deep neck extensors. Now your spine will naturally carry the weight of your head and allow your neck and upper back muscles to relax. So keep your chin up and your pain levels down!

For more tips and tricks to enhance your posture, visit my Instagram page @drkylearam of email me at drkyle@forwardhealth.ca.

Dr. Kyle: Tips For Sleeping Better

1. Make your bedroom your oasis. If you are going to invest in something, why not invest in a good mattress and pillow that you will spend almost a 1/3 of your life on. Complete your bed with comfy blankets and sheets.

2. Keep it dark. Shut off all alarm clocks, TV’s, phones etc. Make sure no LED light is being emitted. This may require you to unplug some electronics around your room. Black-out curtains are a must.

3. Control room temperature. Make sure you are not too hot or too cold. There is nothing worse than sweating all night under the covers while your body struggles to maintain optimal body temperature.

4. Stop consuming caffeine after 2pm. This ensures that the effects of caffeine will be long gone before your head hits the pillow. Try a decaf coffee in the afternoon to fight off cravings.

5. Don’t work out within 2 hours before bed. This will disrupt hormone rhythms and deprive your body of energy stores needed to repair your body as you sleep.

6. Meditate. A simple 5-10 minutes mediation or deep breathing routine will calm the nervous system and transition you from our fight-or-flight response to your rest-and-digest state.

7. Reduce exposure to blue light after the sun goes down. Change display settings on your phone or use computer programs to block out blue light at night.

8. Have a chamomile tea or small snack with raw-honey to maintain your blood sugar levels throughout the night.

Sweet Dreams!