Getting Uncurled

February 16th, 2014

As I’m typing this blogpost on an iPad, I am curling up.  My neck is bent, my back is hunched over, the tablet is resting partly on my lap and my knees are raised slightly.  The tablet is not lightweight and after an hour in this position, my hands are tiring out and I curl even more with my lower back to compensate.  Observe your body the next time you are texting on the phone or using your laptop.  We all end up in this same “curled” position. It is no surprise that I am seeing a sudden increase in people complaining of lower back, neck and wrist pain.

Digital devices are a necessary evil for most of us.  What I recommend is that you take frequent breaks while using them.  If you can modify your posture while using them, that would also help. For example, perhaps you could purchase a monitor that you can hook your laptop and the screen will be closer to eye level.  It is also important to do a few stretches to extend, relieve tension in the spine, and “uncurl”.

One stretch I recommend is what is called the “Chicken”, named for the appearance of the end position.  I recommend doing this every 10 minutes while working on any electronic device or sitting for long periods of time.  Some patients have told me that they set their phone to have an alarm so that they remember to do this throughout the day.  After doing this stretch, you will notice a change in the way you sit, your spine will be straighter, your upper arms less tight, and your lower back more relaxed.

1. Sit up straight in your chair
2. Raise your hands above your head
3. Lower them down so your forearms are now at 90 degrees with your shoulder
4. Turn your hands so your palms face outward as if you were trying to push the walls apart
5. Think about your shoulder blades coming together as if you are being folded in half, and opening up your chest and lungs
6. Spread your fingers out like a fan, fully extended
7. Tilt your head slightly up and push your neck back slightly
8. Drop your jaw and let it totally relax
9. Hold this position for a full 10 seconds, taking deep breaths.  With each exhale concentrate on loosening the muscles in the neck, lower back, raising your head to the ceiling, and lengthening the spine.