Rosalind Ferry - The Posture Pain Fix: How to Fix Your Back, Neck and Other Postural Problems That Cause Pain in Your Body
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- Book:The Posture Pain Fix: How to Fix Your Back, Neck and Other Postural Problems That Cause Pain in Your Body
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The Posture Pain Fix
How to fix your back, neck, and other
Postural problems that cause pain in your body
By Rosalind Ferry
Illustrations by Elysabeth Barnett
Copyright 2013 Rosalind Ferry - All rights reserved.
Photo of Rosalind Ferry by Sherri Koop
This book was formerly published as In Praise of Good Posture.
All rights reserved. No part of this publication pay be reproduced, stored in a retrieval system or transmitted in any form or by any means of electronic, mechanical, photocopying, recording or otherwise, without prior written permission of the author.
Always check with a health care professional before beginning any exercise program. Enlist the help of a physiotherapist for minor problems before they become bigger ones.
The information in this book is true and complete to the best of my knowledge. All recommendations are made without guarantee on the part of the author. The author disclaims all liability in connection with the use of this information.
Directory
For Matthew and William
Various people have helped with this book, including the many patients I have treated in my physiotherapy practice over the years.
I would especially like to thank my inspirational sister-in-law, Toronto artist Elysabeth Barnett, who created its lively diagrams and worked tirelessly to breathe life into the project.
Many thanks go to Vancouver engineer Frances Caton who helped edit the book and to Jon, my husband, son William and daughter-in-law Robin, who helped write, shape and organize it.
Thanks are also due to North Vancouver ergonomic physiotherapist Carmel Murphy for her invaluable input, to librarian Deb Monkman, of the Physiotherapy Association of B.C., for her patient help and to my physio colleagues Susy Carnaghan, a long-time loyal friend, and Anniken Chadwick for all their suggestions.
I would like to acknowledge the advice of Alexander Technique teacher Beatty Leadbetter and other members of the Leadbetter family, Nicky, Gordon, Louise, Ben and Claudi.
My courageous parents, Pat and Leslie, deserve enormous credit for making the book possible by never ceasing to encourage my love of Africa, animals and the outdoors.
My gorgeous granddaughter Georgia and grandson Julian have never stopped reminding me of the balance we are all born with, but all too often lose along the way.
Last, but by no means least, I would like to thank all the horses whose boundless energy, limitless spirit and beautiful movement have given me at least some insight into nature and the natural movement that we health professionals should always try to preserve and enhance.
Codes
The location of the ouches on the diagrams indicate possible problem areas on your body. These points are where muscles may be strained and joints and nerves compressed -- leading to aches and pains and increased wear and tear. I hope that, by drawing your attention to these areas, it will make you more aware of your positions and habits throughout your day.
Introduction
There is nothing more wonderful for some of us than watching a horse galloping in a field, a deer jumping over a fence or a cat moving stealthily on the hunt. It reminds us how agile and strong these creatures have remained through time. Their movements are fluid and seemingly effortless.
The same is true if you have ever seen Masai warriors walking tall, proud and effortlessly, as I did as a child growing up in Africa. They would gaze confidently out into the distance for any sign of lion or other wildlife.
Contrast this with the typical urban human awkward, hunched and uncoordinated. Its pretty obvious that, when it comes to ease and fluidity of movement, something has gone terribly wrong.
Too much time spent cramped over computers, clutching telephones or sitting in front of the TV has caused us to lose the healthy ways of moving of the hunter-gatherers of old. Weve become tense, stressed and estranged from our own bodies ... literally uncomfortable in our own skin. Work stress, trauma, depression and domestic tension eat away at our psyche. Also, the way we move plays a huge role in how our body functions. Poor posture, our natural one-sidedness, obesity and bad habits contribute to excessive wear and tear on our joints, discs, muscles and nervous system.
Our bodies rebel, as is clear from the pain we often feel in our neck, back or shoulders. Its time we listened to what our bodies are telling us, and took notice. We should really change our habits and positions, and try to recapture the proud and efficient movement we once had.
In this book, you will learn how to develop better posture and avoid unnecessary wear and tear on your joints and discs. Through these pages of basic positions and simple exercises, you will be able to realign your body so it will function more efficiently, thereby helping eliminate aches and pains.
The book is divided into four parts:
1. A brief description of anatomy, function and posture.
2. Examples of incorrect and correct body positions.
3. Some simple exercises that can be done throughout the day.
4. Miscellaneous - tips, references and resources.
This book aims to preserve and enhance your movement and balance. It will help you identify faulty postural habits and replace them with correct ones. As a result, you will radiate new-found energy and health.
Our Ancestors
Our predecessors, the apes, have the advantage of moving around on all four limbs. This gives them a wider base on which to balance. Humans, however, have only two feet, and therefore a narrower base. This makes us less stable and affords less room for our upper body to move in and out of balance. If we allow gravity to pull us down or we wander around in a state of fight or flight, we have already compromised our ability to remain upright with ease. Therefore, we should start and continue our quest to bring our body into balance.
Our fight, flight or freeze response is there to protect us from danger. Now that we are more civilized and socialized, we also have to cope with multiple threats to our emotional and physical well-being.
Due to this stress, this response is switched on a great deal of the time. Adrenalin is released, our shoulders go up, our neck shortens, the heart pumps faster, blood pressure goes up and we remain in a persistent state of alertness. This can put severe short-term strain on our entire physiological system and harm our long-term way of going.
Modern Life
The World Health Organization states that health is not only the absence of disease, but a complete state of mental, physical and social well-being.
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