Unlike other aspects of the human body, the neck serves only one purpose, the positioning of the head in space. While this arrangement gives us a better perspective of our surroundings it can also be a harbinger of injury when one’s posture is improperly maintained. As the head moves forward of the body its weight, due to the force of gravity, can increase up to 42 pounds placing severe strain on the muscles, tendons, ligaments, and nerves of the neck.

Throughout our lives we’ve been told to “sit up straight” or “stop slouching” but how many times have you heard “keep that ear lobe lined up with your shoulder”, probably never. The body follows the head and if things at the top aren’t straight it doesn’t take long for things like low back pain, headache, stress related illness, osteoarthritis, and even decreased lung capacity to rear they’re ugly heads!

Making some very simple changes in your daily routine is all it takes to stave off an injury that can literally be a pain in the neck:

• Sit up straight in your chair with your back supported keeping your head centered over your spine; this allows gravity to work with your neck instead of against it.
• Do not sit for long periods without getting up or changing positions. Take short breaks several times each hour to stretch your neck.
• If your job requires frequent computer use, have the top of the screen at eye level and use a document holder that puts copy at the same level as the screen.
• Utilize a chair with an adjustable seat and arm rests. Position the body so that your buttocks are back as far as possible, adjust the seat so that the hips and knees are maintained at 90°-110°, and adjust the arm rests so that the shoulder can hang naturally and the elbows are 90°-110° to the keyboard or desktop.
• If you are on the phone a lot, use a headset or speakerphone.
• Stretch and strengthen regularly . Stretching the chest muscles and strengthening the muscles of the back and shoulder blade can promote a balanced base of support for the neck.
• Do not sleep on your stomach this places adverse stresses on the curves of the back and neck.
• Choose a pillow or pillows that help to support the natural curve of your neck.

The human shoulder is designed to provide a great deal of mobility. It can assume up to as many as 1,600 positions. However, in order to provide this function it is dependent upon an integrated system of ligaments, muscles, and tendons for support.

Very similar to a golf ball sitting on a tee, the rounded end of the upper arm moves within the scooped out socket of the shoulder blade. But, unlike the golf ball, the head of the arm must remain in a confined space and still move freely. Pain occurs when excessive demands are placed on the stabilizing structures (muscles, ligaments, joint capsule) of the shoulder, especially when placed at higher angles of flexion (forward elevation >90°) and/or extreme abduction (sideward elevation). Studies have shown that shoulder pain in the general population of some countries has been reported to be as high as 50%.

Here are some ways to prevent you from becoming part of this statistic:

• Stretch and strengthen regularly. The stronger and more flexible the joints are, the more readily they will be able to withstand impact or repetitive forces.
• When lifting: face the object, keep the back as straight as possible, and use the legs for lifting power.
• Do not reach to place or retrieve heavy objects stored up high or behind other objects (i.e. briefcase/purse in the back seat of your car). Position your body carefully and use a stable platform/step stool for elevated objects.
• Do not “yank” on an object. Think about the task at hand and if too heavy or precarious, get help!
• For seated tasks, use a supportive chair, particularly one with adjustable arm rests and seat. Position the body so that your buttocks are back as far as possible, adjust the seat so that the hips and knees are maintained at 90°-110°, and adjust the arm rests so that the shoulder can hang naturally and the elbows are 90°-110° to the keyboard.
• Take posture breaks and stretch for 5-10 minutes every hour.
• Know when you need rest and relaxation during non-working hours and maintain good physical condition to avoid strains and sprains.

Over the past few years, doctors have seen more and more children and adults coming into their offices complaining of back pain. Backpacks and oversize tote bags have made it easy for many Americans to throw in everything but the kitchen sink without realizing they could be throwing out their backs. Millions of students are racing to school bus stops or scurrying to their classes with overstuffed backpacks slung over one shoulder. While carrying a backpack might seem harmless enough, it can cause some painful back and neck problems. Too many of our younger children are carrying overweight backpacks to school.

A study conducted at the University of California, San Diego School of Medicine found that how loads are distributed under backpack straps may help identify the source of shoulder and back pain in children.

The study, published in the December 5, 2005, issue of the Archives of Pediatric and Adolescent Medicine, concludes that the average backpack load that children are now carrying should be reduced.

According to previous studies, children commonly carry backpack loads that are 22% of their body weight. The study found that pressures at 20% of body weight measured 70 mmHg on the left shoulder and 110 mmHg on the right shoulder – skin surface pressures that are more than double and triple the threshold for reduced blood flow.

Repetitive improper use of a backpack causes muscular imbalance, postural changes and subsequent nerve system dysfunction.