By Ugene Cheung
Imagine this: it has been six hours, and you are embedded into your couch, invested in the latest Netflix drama, crunching on crisps, and clinging to every twist in the storyline and the fate of the main characters. But have you ever stopped and realised you are the main character in your spine’s story? The modern lifestyle, paired with our binge-watching habit, has left us with posture issues, giving us the hunched-back appearance of the Wicked Witch from Snow White. In this article, we will explore the dramatic impacts of modern lifestyle on our spinal health, from posture to muscle imbalance. We will also recommend different techniques suggested by chiropractors, as well as easily-applied daily strategies to optimise your workspace and sleep postures.
Rapid advancements in technology complements the evolution of our modern lifestyle, but has left us sitting more and moving less. This habit was further exacerbated during the Covid pandemic. Our vertebral columns, which are bent for prolonged periods of time as we hunch over computer screens, are silently protesting through a variety of orthopaedic discomforts.
Poor posture, often characterised by the forward head tilting, rounded shoulders, and hunched back, not only facilities spinal misalignment but also could cause harmful effects on the digestive, respiratory, and cardiovascular systems. A common condition is the “Forward Head Posture (FHP),” also known as the “text neck.” The strain on your cervical vertebrae and upper cervical spine muscles are significantly increased as your head leans forward. For every inch the head is tilted forward, an additional 10 pounds of weight is exerted on the spine!
Another notable condition tied to our unhealthy lifestyles is the “Lower Cross Syndrome (LCS).” It is caused by the weakening of muscle groups due to lessened stretching and contraction which would normally happen. For example, the prolonged sedentary behaviours can cause the posterior tibial in the lower extremities to become less flexible, resulting in additional pull from the hip flexors. Overtime, without improving treatment, it is likely chronic lumbar pain would be experienced, leading to persistent lower back pain due to the additional strain to neighbouring joints. This problem could possibly contribute to degenerative changes in the hips, such as Osteoarthritis. According to the American College of Osteopathic Family Physicians, LCS could also lead to spinal curvatures. The two common curvatures are Hyperkyphosis (curvature on the top part of the back) and Hyperlodosis (curvature on the lower back). Theseare found in Type A posture and Type B posture. Type A posture is characterised by outward thoracic (upper and middle) spine curve, combined with lumbar hyperlodisis (inward curve of the lower spine), anterior pelvic tilt and squat-like knee bent. On the other hand, Type B posture involves lumbar hypolordosis (inward curve in the lower spine), with a rounded upper back, head protraction and keen recurvatum, bending it backwards.
Prolonged screen usage is a significant contributor to "Thoracic Outlet Syndrome (TOS)", where there is pressure on the blood vessels and nerves in the thoracic outlet between the neck and the shoulder. This can lead to sensations of numbness in fingers, as well as persistent shoulder and neck pain. The most severe condition is "Carpal Tunnel Syndrome (CTS)", which occurs when the median nerve is compressed. In the worst of cases, this could cause a complete loss of hand function, due to repetitive hand motions.
Pain can be classified into three categories:
Nociceptive pain. This originates from specialised pain receptors called nociceptors. They act as an alerting mechanism to acute tissue damage. These stimulate the immune system to initiate the healing process. For example, FHP causes muscle strain, which activates nociceptors.
Neuropathic pain. This is the result of nerve injuries and conditions like neuralgia. Both TOS and CTS are examples to this.
Nociplastic pain. This originates when the central nervous system processes and alters pain modulation. It is caused by the inflammation and damage of tissues.A clear differentiation of the pain types could provide a better diagnostic approach and therapy for individuals suffering with posture defects.
The initial step of a chiropractic treatment session would be diagnosis, including the classification on the patient’s pain category. This would be done by conducting an in-depth evaluation of movement, reflex testing, or x-ray imaging to determine the factors causing the development of discomfort. For conditions such as FHP, techniques like spinal manipulations could be implemented. Spinal manipulation involves quick and powerful but precise movements to targeted vertebrae. It is used to realign the spine and restore curvature, which could alleviate muscle strain and improve posture. In addition, posture correction exercises enhance spinal stability. Soft tissue therapy, including trigger point therapy and positional release can help reduce muscle tension and improve circulation.
Other than chiropractic treatment, daily habits also play a significant role in maintaining spinal health. To adopt good posture, retracting your shoulders can make a substantial difference. It is essential to be conscious of how you are sat; avoid hunching when you are looking at the computer screen. Breaks from a certain position is also helpful in improving circulation and metabolism, but also can reduce stress. Regular exercise sessions, such as Pilates, would allow you to improve your flexibility and maintain a healthy daily routine. Moreover, setting up a screen time tracker would be beneficial to limit the time spend looking down and exerting pressure on your neck muscles. Consideration of your workstations could promote corrective spinal alignment, such as including adjustable chairs, spinal cushions and eye-level computer stands.
It is not only Netflix series, but our spine, which narrate our most personal story. Prioritising your own spinal health is crucial. It is not only important for the purposes of alleviating pain, but also enables us to enhance our quality of life. Every small adjustment we make, from adopting correct sitting habits to participating in regular physical activity, would directly boost our own well-being. So, next time you settle into binge-watching a new series, remember - your spine also deserves a happy ending.
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