Get Back the Life You Love

Dr. Shraddha Wagh PT, DPT

Facilitated by Shoshana Gross

When even her morning cup of coffee wasn’t relaxing, Esther knew something was wrong.

“Every day, I wake up with horrible back pain that doesn’t go away!” she complained to her neighbor.

“Maybe it’s our age,” Rachel joked. “I’ve noticed it’s becoming much harder to lift my baby. And I told Sara she’s three—too old for me to carry around.”

“I never used to have such a tough time with a few bags of groceries,” Esther replied thoughtfully. “And Avi was complaining last night that his neck and back hurt after sitting at the office from nine to five. None of us are injured. Life shouldn’t hurt so much!”

Every day, thousands of men and women like Esther, Rachel, and Avi take care of their homes, families, and jobs while dealing with discomfort and pain. It doesn’t have to be this way. There are simple solutions that can improve people’s quality of life and ease their day-to-day routine.

Because life shouldn’t hurt.

Good posture

When you cut your finger, pain sounds the alarm: Something is wrong; take care of the problem! You wash the wound, stick on a Band-Aid, and you’re done.

If you deal with back pain, neck strain, or difficulty carrying children and packages, the source of discomfort is harder to pinpoint, but the same mechanism is at work. Something is wrong; take care of the problem!

One major cause of all these symptoms is poor posture.

Good posture helps you avoid injuries when you walk or hit the gym. If you’ve ever struggled on towering heels, you know the discomfort of being unbalanced. With proper posture, your weight is centered. Picking up that book you dropped is no longer a herculean effort. Muscles are flexible and mobile, and while you can’t see the effects of improved blood flow and circulation, you’ll feel them.

Is your image of good posture standing stiffly at attention? Surprisingly, there’s no such thing as one good posture. For different body types, proper posture when sitting, standing, and lifting looks different. And a ramrod-straight pose is completely unrealistic for the ordinary person.

Here are simple recommendations to improve your stance.

Positions, positions

Have you noticed the post-Covid explosion of remote work? Probably. Did you realize how many more people sit for extended periods of time? Maybe not. At our practice, we frequently work with the effects of increased sitting. It’s not hard to prevent future pain and injury (and repeated office visits!) if you know how to sit properly.

It’s all about the position.

For instance, sitting is not simply parking yourself in a chair. Feet should be flat on the floor, hips and knees at a 90-degree angle (like the corner of a book). Elbows and forearms need support, especially when typing. Shoulders relaxed. Try not to hunch forward or lean back. Your chair needs plenty of back support.

Do you work in front of a computer? It’s easier if your forehead and eyes are level with the top of the screen.

And standing? Doing it right can change your life.

Try to stand with feet flat, chin tucked in (not high in the air), shoulders back and relaxed. If you keep your lower back and hips neutral—not stuck in any particular direction—you’ll feel less strain. With core muscles engaged, and knees not locked painfully in place, you’ll notice a real difference in your ability to stand for longer periods of time.

It sounds like a lot to remember, but while posture changes can seem unnatural and difficult at first, they eventually become second nature.

Get a lift

Lift the baby. Lug the toddler. Stagger under paperwork for school. Carry heavy bags of groceries for Shabbos. It’s not easy.

Lifting and carrying increases the pressure on your spine, which can cause pain. Good alignment and proper posture give you a real lift!

1. Lift objects close to your body.
2. Bend with your legs. Avoid rounding your back. As you squat down, pretend you’re sitting in an invisible chair.
3. Exhale and tighten your core muscles. Those abdominal muscles—the ones in your belly—work with your lower back. Activating your muscles gives you strength where you need it most.
4. Decrease pressure on your back by placing yourself in front of little Shevy (or the object you’re lifting), feet hip-width apart. When rotating to lift, rotate with your entire body, not just your back. Notice how strong and supported you feel?

Sweet slumber

If you wake up with pain or stiffness that follows you through the day, or if discomfort affects your ability to fall asleep or stay asleep, recapture sweet slumber with a good sleeping posture. Sleeping positions vary based on age, physical restrictions, and body type, but spinal alignment and neck support are crucial to minimizing pain and symptoms for everyone.

If you’re…a side sleeper

Try placing a pillow between your legs, bending both knees to maintain alignment. If you have shoulder pain, you can place a towel roll or small pillow near your upper armpit. This stabilizes the upper body, preventing the shoulder from rolling forward and creating tightness in the shoulder and chest.

If you’re…a back sleeper

Your pillow should support your neck and upper back. Pushing your neck higher than your body may cause upper neck tension. Mattresses plays a big role in your comfort—for back sleepers, a soft mattress makes it harder for the spine to stay aligned.

If you’re…a stomach sleeper

If you keep waking up with pain or stiffness, it might be time to rethink your position. Stomach sleeping can cause stress to your neck and lower back.

If you wake up refreshed and pain-free every morning, you’re doing fine, regardless of how you sleep.

Expecting and beyond

Your body goes through a roller-coaster of changes both during and after pregnancy. The center of gravity shifts, and daily activities are difficult. That terrible backache may be coming from the increased curvature of your spine. Shoulders and upper back round forward while knees lock (hyperextend) to provide stability and keep pace with additional weight.

Reduce posture-related pain:

1. Place a pillow between your legs when side-sleeping.
2. Maintain a neutral spine—don’t let your back arch inward too much. Pretend you’re flattening your spine against the wall.
3. Try not to lift anything heavier than thirty pounds. That chubby toddler begging for a ride? Redirect her into someone else’s arms or sit in a supported position and enjoy some bonding time!
4. Back support, back support. We can’t stress it enough—sit in chairs that support your back and ease the stress on your spine!

Why physical therapy?

Because life shouldn’t hurt.

Our general tips and recommendations might be useful, but if you’re having a hard time completing daily activities or are experiencing even mild discomfort, it’s always beneficial to see a physical therapist. Physical therapy is helpful for any age, gender, diagnosis, and both during and after pregnancy. The key is prevention. Don’t wait until problems turn into pain. Don’t suffer in silence. We pinpoint solutions for people like Esther, Rachel, and Avi every day, creating individual recommendations and easy-to-implement exercises.

How often you visit a PT depends on your diagnosis, but physical therapy isn’t—and shouldn’t be—a life sentence. We give you the knowledge and skills to keep yourself healthy so you can manage symptoms independently.

Our ultimate goal? To help you reclaim your body and your life.

“Dr. Shraddha’s Posture Pointers”

• Working—Place a Post-it note with the word “POSTURE” at eye-level. Improved awareness equals better posture.
• Driving—Sit properly in the driver’s seat (no slouching or bringing your head and neck forward!). Adjust your rearview mirrors, side mirrors, and seat position. Losing your perfect posture will lose your view of the rearview mirror. Resume your good form, check your mirrors, and drive safely (and comfortably)!
• Sitting: Place a lumbar roll or rolled towel in the small of your back where the spine curves in to provide extra support and stability.

Seize the stretch

Here are three simple exercises to strengthen your posture and support your day.

1. Exercise: Cat Cow

How to:

1. Begin on hands and knees, with a flat back.
2. Line up your hands under your shoulders, knees under hips.
3. Look up, inhale, feel your stomach relax, and arch your spine.
4. Look down, exhale, and round your spine like a camel hump!

How many repeats: 10–20

Benefits: Improves posture and back/hip mobility.

1. Exercise: Mid-back Squeezes

How to:

1. Sit or stand, keeping elbows bent to a 90 degrees angle at your sides.
2. Pull your arms back and squeeze your shoulder blades together.
3. Don’t let your shoulders shrug upwards!
4. Hold this position for 3–5 seconds.
5. Whether sitting or standing, avoid arching your lower back.

How many repeats:10–20

Benefits: Improves posture and strengthens upper back.

1. Exercise: Child’s Pose

How to:

1. Start on your hands and knees.
2. Sit back onto your heels, bend forward from your hips, and stretch forward with arms straightened out.
3. Breathe deeply. Begin by holding the position for 20 seconds and progress up to 5 minutes.

How many repeats: 1–3

Benefits: Lengthens the muscles in your shoulders, back, and hips.

 

Dr. Shraddha Wagh is a Doctor of Physical Therapy and Pregnancy & Postpartum Exercise Specialist (PCES).

JAG Physical Therapy is located at 201 Candlewood Commons, Howell, NJ 07731. They can be reached at 732-994-7755.