In art, where people spend a lot of time drawing or painting, a flat surface is killer. Many of them use upright or angled easels.
If a standing desk isn't in your budget, you can try angling your notes on an easel or something similar (like 30 degrees). This will give you more of an upright posture while solving problems
Don't pull your shoulders back, externally rotate them. If you pull your shoulders back, you will produce hyperextension in your lumbar region.
Check out Kelly Starrett and his excellent recovery book Deskbound. There is probably a lot going on with you (if you are a normal person) that is contributing to bad posture.
I'm not an expert but you could always lie flat on your back with a pair of prism lens reading glasses, e.g these on Amazon.
1) Find decent posture & flex and/or strength & flex courses. It's like doing yoga and pilates without doing yoga and pilates.
2) If you sit at a desk all day, sit correctly (not slouched, etc.) and consider getting a an adjustable standing desk. Apparently sitting for huge lengths of time every day is terrible for you (take with a grain of salt like every infographic): http://mashable.com/2011/05/09/sitting-down-infographic/
3) Stretch! Stretch every day, make yourself a routine of 5 or so daily stretches and keep at it. It helped me immensely. If you want my routine I'm happy to post, lemme know.
How about a kneeling chair? DRAGONN by VIVO Ergonomic Kneeling Chair, Adjustable Stool for Home and Office - Improve Your Posture with an Angled Seat - Thick Comfortable Cushions, Black, DN-CH-K01B https://www.amazon.com/dp/B073ZN7B52/ref=cm_sw_r_cp_api_glc_fabc_aIjbGbMV2ZMSX
Sorry 🥺 I use one like this.
Important note: It will hurt and you will be sore the first 3-5 days. But thats because you are adjusting to it. But it is well worth it. There are different kinds but as long as it is keeping your spine aligned thats what you need to aim for. Ive tried these with success as well.
The importance is not holding a slouched position for very long. That's why for desktop, where we tend to sit and not move for long periods of time, it's stressed the importance of monitor height. So if you're just looking down at a textbook, and then sitting up again to look at a screen, I think it's fine.
If you're needing to read for long periods of time, might be worth looking into a Document Holder. Something like this, though I've also just used a recipe book holder. Even use a laptop stand might work. I haven't used any of these, I had no idea about ergonomics when I was a student, which is when all my problems started. I HIGHLY encourage looking into solutions, learn from me! I wish I had known, and invested some money, into these kinds of solutions.
This for real. As you get older you realize this.
OP, you can also invest in a swim shirt(rash guard) that is designed to protect you from skin cancer, and that is a valid shirt to wear if you truly feel uncomfortable. You look fine to me, no one will notice anything different about you. Wearing the shirt will stand out more, frankly. However, you are pale and it is valid to protect your skin physically rather than relying on sunscreen that will wear off.
Seriously, you're going to pay as much for a good chair as a standing desk. I have this one. It's fairly inexpensive and motorized. They have cheaper ones too.
Option B would probably be to get a ball to sit on. Also, in my experience, most chairs don't help.
I have this small portable desk that I can put on my lap that helps my posture and overall comfort
It looks similar to this
I also found this adjustable desk that you can put on your bed
Lmk if this is an option for you as these options are in the $30 range
Need to turn in to the floor 3/4 turn. Bend the upper knee, straighten the lower leg, don't twist the body. It usually takes some coaching for people to learn to do this without swaying the lower back and/or tucking the pelvis (I have pics in my book). from our shop or from Amazon
Thanks brother. I found the app below useful, I recommend you trying it most of the exercises there appear as if they would help a lower back.
I'm not affiliated with them, just thought I'd share it.
Here's a Quote from Mindfulness in Plain English (highly recommended):
"Numbness in the legs is nothing to worry about. It is caused by nerve-pinch, not by lack of circulation. You can't damage the tissues of your legs by sitting. So relax. When your legs fall asleep in meditation, just mindfully observe the phenomenon. Examine what it feels like. It may be sort of uncomfortable, but it is not painful unless you tense up. Just stay calm and watch it. It does not matter if your legs go numb and stay that way for the whole period. After you have meditated for some time, that numbness gradually will disappear. Your body simply adjusts to daily practice. Then you can sit for very long sessions with no numbness whatever.
Nope, in a stomach vacuum you try to breath normally, and the contraction is shorter (20 seconds) - these you could contract for a full ten minutes if you wanted and you focus in intensifying the squeeze with each little breath.
I've been working on my TMJ for several years. My tongue thrust is a small part of that larger disorder, so my response will link the two quite a bit. Since you have both, I figure that's appropriate.
For the tongue thrust I am currently going to a speech pathologist and am optimistic. You may also consider going to an orofacial myofunctional therapist (find one here: https://www.myofunctionaltherapists.com/), which will take a more holistic approach to addressing the TMJ. My biggest recommendation is to get professional help (if that's an option) from someone with a background in TMJ and/or tongue thrust.
That said, there are lots of YouTube channels that offer exercises to strengthen/correct your tongue. You can also look into mewing, which is the practice of proper tongue placement. If you have forward head posture, addressing that will help (check out McKenzie chin tucks), as will improving posture overall.
This book is AWESOME for learning about TMJ and is how I diagnosed my tongue thrust: https://www.amazon.com/dp/0897935241/ref=cm_sw_r_cp_apa_glt_fabc_VM5XPM716BWE55XGTF5B
And since we're on reddit, r/mewing and r/orthotropics are for folks trying to correct tongue thrust/jaw issues. Many of their subscribers are not entirely in it for health reasons, and I don't always trust the comments (especially in r/mewing) but they're good to build familiarity with the topic. (Just ignore any posts/comments to chew falim/hard gum.)
I hope this helps provide a start. Feel free to DM me if I can answer any questions. I'm by no means a doctor, and have only just started addressing my own tongue thrust, but I am happy to lend my two cents.
The best things I've done for my TMJ are 1) stopped sleeping on my stomach 2) got an oral splint (like a retainer) from a neuromuscular dentist and 3) started doing yoga more regularly.
Since you're having trouble swallowing I hope you will consider getting professional help. Good luck!
Could you use one of these? https://www.amazon.com/Adjustable-Clips-Cookbook-Lightweight-Bookstand-Textbooks-Bookstands-Music/dp/B07459P7BF/ref=sr_1_29?dchild=1&keywords=Book+Support&qid=1615330957&sr=8-29
I prefer the Pilates ring. Much smoother action and control.
RitFit Pilates Ring - 14 Inch Magic Fitness Circle for Toning Inner & Outer Thighs, Carry Bag & Bonus Workout Guide Included https://www.amazon.com/dp/B07GVBBKC8/ref=cm_sw_r_cp_api_i_bVwuFbN3H31BY
I saw someone having a treadmill under a desk or something like this
Start working with a chiropractor, a good place to look is idealspine.com in their provider lookup, try to find someone who does soft tissue work ideally - massage, gua sha, cupping, etc. Getting any stiff joints moving are going to make the stretching so much easier!
Nightly stretching https://www.reddit.com/r/TMJ/comments/twkk5y/if_you_have_a_foam_roller_try_this_stretch/?utm_medium=android_app&utm_source=share
Also I love this pillow for under the neck, great for the spine! https://smile.amazon.com/dp/B07XGMMXY2/ref=cm_sw_r_apan_i_D602CF9QQ1DYM89DY5
Gotta stretch and get those curves back in your spine. Good luck!
ZAMAT Neck and Shoulder Relaxer with Magnetic Therapy Pillowcase, Neck Stretcher Chiropractic Pillows for Pain Relief, Cervical Traction Device for Relieve TMJ Headache Muscle Tension Spine Alignment https://www.amazon.com/dp/B08R3XY84L/ref=cm_sw_r_cp_api_i_8DG0NB1EM052TMBR8ZSY?_encoding=UTF8&psc=1
Here's the one I use every night! For me it works for side sleeping and laying on my back. I really love it! I have a cervical pillow that's height adjustable and it still doesn't beat the neck roll, even with layers taken out. It's worth trying for sure.
I use this pillow: https://www.amazon.com/gp/product/B000ET9TXQ/
Takes some time to get used to but helped me a lot. Only downside is it doesn't last very long, usually have to replace mine every 6 months or so.
Even if you don't have sleep apnea, it is still usually harder to breathe while lying on your back and this could affect your ability to stay in that position comfortably. Are you reasonably sure you're breathing easily exclusively through your nose while asleep?
I've used a night guard before and found that I tend to breathe through my mouth more often while using it because it creates a bit of extra space between the teeth and pushes the lips slightly forward. This seemed to reduce the quality of my sleep, at least at first.
I can't say I've completely solved the problem myself, but you might look into mouth taping for a while as a way to train yourself to breathe more comfortably through your nose while sleeping.
I've also had some luck with this style of pillow that prevents you from turning to the side when I absolutely had to sleep on my back due to an injury but ultimately decided against using it regularly.
We use these. There is a really light one that probably thin to your liking.
About three months ago I had the most terrible flare up of neck/shoulder pain and I went through and ordered maybe six different pillows off of Amazon in hopes of finding one that worked and returning the rest.
The clear winner was this one- the Forias Cervical Pillow for Neck Pain, Extra Large in case link gets removed.
This has solved my problem so wonderfully that I now have one on every bed in the house- it's that indispensable to me.
You should try a tens machine. It's a game changer
you need a firm mattress. I was also having trouble with my shoulders rounding forward due to sinking into the soft mattress.
I bought this and really love it!
Milliard Folding Mattress with Washable Cover (Cot) https://www.amazon.com/dp/B01FMYFASA/ref=cm_sw_r_apanp_H6TKLNglXxgD2
Here’s the pillow:
Memory Foam Pillow, Anvo Neck...
Yoga: Man Flow Yoga on YouTube. The video I’ve been using is 10-15 mins, super easy! Just focus on his instructions and slow deep breaths
I took care of my whole body, I didn't focus on fixing anything specific, unless it was causing pain, nagging pain, then I would work on alleviating that pain with the methods bellow
I workout, I massage, minimizing trigger points using this workbook: https://www.amazon.com/Trigger-Point-Therapy-Workbook-Self-Treatment/dp/1608824942
I stretch and I do feldenkrais, awareness through movement lessons, you could start with hip or pelvis lessons
You should get the trigger point therapy workbook and help yourself https://www.amazon.com/Trigger-Point-Therapy-Workbook-Self-Treatment/dp/1608824942
Find a good PT and buy a Thorex on [Amazon] to use in between session for quick relief (Thorex Back Massage Roller for Deep Tissue Muscle Release, Improves Posture, Upper and Lower Back Pain Relief, for Men & Women, Chiropractor Approved https://www.amazon.com/dp/B07D2WW6M3/ref=cm_sw_r_cp_api_glt_i_6BMBNP2HM9661NCQK79M) had the same issues and knots in between shoulder blades
This is the best I can describe it:
I think it's related to the lower back.
And if I lift my right leg like this, the pain goes away. (but unfortunately I can't sleep like that)
I'm excited that there are ways I could potentially fix this, it's ruining my sleep! And yes, I have a foam roller.
**Preface, not an expert**
There is no perfect posture. No matter how you position your body, it will hurt if you keep it in that position too long. And the time it takes to hurt is different for everyone. Your body requires natural movement in order to get sufficient blood-flow and such. Regular movement is key, and even switching between sit and stand every 30m is not enough.
We are working on something along these lines by supporting more frequent useful movement, every 1-2m, without impacting typing with a smart robotic chair. Actually looking to chat with people who's interest is peaked by this, if that's you, let's book a time to chat.
https://calendly.com/movably/customer-discovery (discovery, NOT sales)
Plus, we'll give you a sweet discount when it launches if you like what you see!
Sounds like you need to replace your keyboard actually. I personally find I need to have my mouse in alignment, otherwise things will hurt. You've got a couple options, a compact keyboard, a keyboard with a separate keypad, or the one in the link. This shows what I'm talking about well, but I went with a separate keypad and a more ergonomic keyboard shape instead (this one.) It didn't take that much effort to get used to the keypad on the left side.
[Though I use my Evoluent mouse with it, they are the best, the Microsoft mouse wasn't vertical enough for me. A co-worker did get the evoluent keyboard though, and she's been really happy with it.]
Look in to Dr Sarno or TMS, he (specifically his books, because he's dead) worked wonders for me. Or use an audible free trial to listen for free if you don't want to spend any money. I read The Mindbody Prescription, but he published a book in the early 90s specifically about back pain called Healing Back Pain. Have a read, all you've got to lose is some time and you have lots to gain.
Also, echoing what another guy said, chiropractors basically sell snake oil.
Have you tried those kneeling chairs? Ergonomic Kneeling Chair Adjustable Stool with Thick Foam Cushions and Smooth Gliding Casters for Home, White https://www.amazon.com/dp/B08CH1CGB1/ref=cm_sw_r_cp_api_glt_i_TBTBAZ8CFNZT44D8YPG8
Also I know of several people who sit on a yoga ball at the desk for this reason
Can you bring in a back or chair support that you can sit on? Like the ones they have for cars? Something like this
Ah I think I caused some confusion, Cushings is caused by a different class of hormones from hypothyroidism -- they're different disorders. I switched to mentioning only hypothyroid towards the end because Cushings is kind of rare, but hypothyroid is pretty common so it's the more likely candidate. Here's the Mayo Clinic page which lists the symptoms.
>Across the internet there is stuff saying Chiropractors are not useful and not based in evidence even at the top of the wikipedia page on the subject
That's because the page is controlled by a small group of anti-chiropractic zealots. Look at any other encyclopedia (here, for example) and you'll notice that wikipedia is the only encyclopedia that talks about it in that way at all.
>Real stuff is more based around the gym and biulding the correct muscles as well as postural awareness not only lying on some table
That's why most chiropractors use exercise along with spinal manipulation, rather than spinal manipulation alone. Some incorporate other modalities to help also, such as bracing, kinesiotaping, and stretching.
You can download the complete functional patterns online 10 week course completely free from here.
Don't worry if there is no active seeds. Just hang on for a week. Seeds appears every week during the day US times.
I use this, but a tennis ball in a sock would work fine. I just find I'm more likely to stay with it if I've spent money on it...
Late to the thread but what really helped me is wearing a posture correcting belt like this one.
It’s expensive as fuck, but try this one. It’s the best one I have found, because it has a slot for your arm to go through and a body pillow to help you stay in place
You might want to try a phone holder so you don't have to use your arms to hold your phone. Something like this:
Definitely, you might have to remind me. And than I have this coming on Friday lol Mousetrapper Prime Portable Ergonomic USB Wireless Trackpad with 8 Customizable Macro Keys for Mac or PC - Black (New Model) https://www.amazon.com/dp/B07BK63MDW/ref=cm_sw_r_cp_api_glt_fabc_0KCH507MJSGBDZHZCF4Q?_encoding=UTF8&psc=1
Exactly, easier said than done, I'm still trying to perfect the position.. I also ordered this but won't receive it until tomorrow:
Eulps Ergonomic Forearm Support Clamp-on Leather Elbow Armrest Pad Ergonomic Desk Extender for Home and Office, Easy Typing & Pain Relief (Black) https://www.amazon.com/dp/B094VLWK36/ref=cm_sw_r_cp_api_glt_fabc_5C92J79FV3VNY0FGM89V?_encoding=UTF8&psc=1
I ordered this and will receive it tomorrow, not sure if this is what you need but maybe you need more arm support
First thing to do is prevent your posture getting even worse, which means you can't be looking down at your laptop constantly. Looking back, I wish I'd got a laptop stand many years ago because my neck would be a lot better for it. You really don't want it to get worse. Get a laptop stand so your screen is higher up; you can still type on the keyboard at an angle, or otherwise you can carry with you a portable keyboard so you can put the laptop higher, ideally at eye level. Then your chair.
The human body has a design posture and the hyperlink pictures shows you examples of it from a cover of a book:
It would be difficult to provide a manual or guide for all except simple situations like that depicted above in that graphic. If you look around you can find some similar examples of certain exercises in the Egoscue method. You will need to be selective in respect to exercises generally as you will find, if you know what to look for, that quite a few of the people on the "internet university" have postural defects or less than perfect form.
i think the regular office ergonomic chairs are much better than "gaming". i don't find the "leather" on gaming chairs to be comfortable to sit on for too long. I bought the Oline ErgoPro Ergonomic chair. It comes with blade wheels compared to caster wheels so it doesn't make noise and it easily rolls. also the mesh feels pretty solid and most of the functions are adjustable so it can fit most body sizes.
Also if laying on your side a pillow between the knees and behind your back, and hugging one can help a lot. Focus on not having your head forward in the fetal position, but bring it back and opening up onto the pillow behind you. I’m thinking about trying one of these too.
There's some really good recommendations here, so I'll also suggest you look into getting a set of exercise bands. They're very cheap and there's a lot of stuff you can do with them.
If you know what to look for you can see scoliosis and other changes by looking at the bodies over all alignment. I use this convenient (freely viewable) book cover to show you the design alignment at the shoulders, hips, knees and so on.
You can imagine that if the spine were S shaped looking from the front that the shoulder and hip position (maybe even the knee and foot position) would not be level.
The design model is from the Egoscue method which uses sequences of exercises to help improve postural alignment.
Best way to address is to get a postural alignment assessment. For a graphic that shows pretty good alignment please see the (free) book cover here:
If you do the same measurements that will give you a better idea, although, you are meant to do both sides and a rear view to get full information. The next step would be to do a sequence of exercises that shifts each of the dots in that picture back so they are closer to being "joints in line" as it were.
For a complete assessment you need to see back, both side and front views. If you look to the Egoscue method then they do that so you can see alignment.
This free viewable cover on this epub gives you the front and side views and it will give you an idea of proper alignment. Sorry, about the length of link but I don't click on hidden links, myself.
You’re skinny — you’re going to notice your ribs and their bumps more. As you lift and tone a bit more, you’ll notice them even more. Don’t favor one side over the other when lifting.
Nothing on your body is symmetrical. Especially the ribs, each rib is a different size, especially the lower and false ribs which are primarily cartilage. Bumps (unless growing) and uneven (unless painful) ribs are totally normal.
If you’re worried about scoliosis, which can develop for sure as you get older, visit your doctor and have them take a look, maybe you could visit a physical therapist for a one-off session — as for posture, get one of those Velcro belts that help keep the lower back straight and begin working on posture. They’re like $30 on Amazon. Wear it when you’re sitting, under your shirt. Not all day but for a good few hours per day.
Sit straight, shoulders back, chin back, and build those muscles - a large part of good posture is remembering to have it.
Yes ,you're right but can you take them with you everywhere,
And now tens machine price is about 35 $ on Amazon
And the control of this machine seems complicated
Panel ,buttons, cables...
I have several, but this peanut and black ball are my favourite and are helping with my forward neck. Cricks my back and neck every time I use it and is helping me to gain flexibility in my upper back.
Have you tried getting a massage there to break up the scar tissue? I would try it out if you believe its the main issue.
I personally work on a clients stomach every week for half our sessions. It can help, just have to try it out.
There is a Pilates ball I recommend for stomach massages - all you have to do is lay on it face down with the ball in your stomach and take deep breaths.
There's lots of choices for the ball (https://www.amazon.com/Mini-Exercise-Ball-Stability-Training/dp/B06XQRW121/ref=sr_1_6?dchild=1&keywords=pilates+ball&qid=1617888639&sr=8-6)
I have used one (well similarish, no metal boning), but they are NOT recommended for most people, and if you are using one, you want to work hard to not need it. I would not recommend most people even try one for normal back problems, only for certain injuries, PT is the way better way to go. Though I am not a medical proffessional, so this is just my experience and thoughts.
My second kid was over 10lbs at birth, and I am NOT built to make such big babies. I am 5'7", but I have a really slight build. So I had a severe case of diastasis recti, which is when there's a gap between your abs, which means your core is INCREDIBLY weak. My gap was 5 fingers wide, it was so bad. This meant that I had a lot of lower back pain from just simple tasks like standing and walking. Using a this helped a TON! It gave my back the support that my core was not able to do. So I could do the necessary things you need to do when you have kids, like wash the dishes without being in a huge amount of pain. (Never could baby wear him though, he stayed big, and my abs never could keep up.)
However you don't want to use these long term, you want to rebuild the muscles so you don't need it anymore, or you will get dependent on it, and your muscles will just get weaker. I was motivated, I was relatively athletic before kids, and I missed being able to do things! Got in to a pelvic floor physio right away, and worked hard at the exercises. It wasn't that long (maybe a couple months) when I felt strong enough to stop using the back brace! I still have a long road, diastasis is a hard thing to heal, but I have made a lot of really great progress in the last 18 months, and am committed to working on it.
So my TLDR: They are great for short term injuries so you can do things, but you do not want to use these long term. Rebuilding the muscles is the better way to go about it.
This is my favorite one: Beizi Posture Corrector Brace for Children, Teenagers & XS-S Adults (Color Beige) https://www.amazon.com/dp/B07F2TWPP6/ref=cm_sw_r_cp_api_glt_fabc_MAAJBWBEXV2DCETHA78C?_encoding=UTF8&psc=1
It’s definitely made for smaller people, but you want it to be tight or it’s not going to help much.
This is also my suggestion. You could pair it with a standing desk converter as well. I have this one and I absolutely love it for my cintiq computer: https://www.amazon.com/dp/B0762K7JJT/ref=cm_sw_r_cp_awdb_imm_FQ8T5TYWTT1B6BCNMS9D?_encoding=UTF8&psc=1
> spikey ball
Like this one?
Bar hang is impossible for me, as I can't lift my arm that high without causing a lot of pain. Same goes for face pulls. I will try some of the other stuff and see. Thank you.
I have mid back issues (herniated disk from a car wreck) and I really like this one, I can’t have reclining and all that I need a solid base.
As long as the pillow has this shape to keep your spine straight all night. It can be any brand. Posture brace similar to this.
I just researched this a few months ago. I was dead set on buying a standing desk from IKEA but I couldn't bring myself to spend $600 on it. I searched around and I found this desk on Amazon which had pretty good reviews. After a month or so of using it I'm pretty happy with the size, quiet motor, and the overall look of the desk. Plus it was only $250 so not that expensive of a risk.
I think there is something like that -
Check this study out. Bit of a long read, but it supports the theory. Also the book Joint Structure and Function has a section on it.
I was in a similar situation to yours. I have a maxnomic chair comparable to DXracer. I found the included pillows terrible. I tried multiple lumbar supports with no relief. What finally worked was a samsonite lumbar support I found at costco (little more expensive on amazon) because it had more squish to it. When I use this one, my shoulders/head don't make contact and I'm able to play FPS games for hours at a time without pain.
This seems to be the one. It was $10 at costco (I plan on going back for an additional for work)
Also, with my maxnomic my feet weren't planted on the ground properly. Consider trying some form of foot rest if that is the case for you.
what about the back brace posture corrector ,such as this link of amazon :https://www.amazon.com/Corrector-Adjustable-Shoulder-Clavicle-Straightener/dp/B07MQDP8WR/?&keywords=posture+corrector
Not at the neck but for rounded shoulders that will help the neck but you still should do the chin tucks
I just listed: DIY Therapy Posture Corrector for Men and Women - Adjustable Upper Back Brace for Clavicle Support and Providing Pain Relief from Neck, Back and Shoulder (Universal) (Black, 28"-48"), for $17.50 via @amazon https://www.amazon.com/gp/product/B07WH78W65/ref=cx_skuctr_share?smid=A1D8QMUHG0XR34
Thank you very much for your detailed response, I really appreciate it!
1) I definitely want to improve this, as I already have wonky wrists. Unfortunately my chair is already adjusted up as high as it can be, and the desk height isn't adjustable. I'm thinking I might get a keyboard tray to keep the mouse & keyboard a little lower - perhaps something like this? Or potentially get a thick cushion for my chair so I'm sitting a bit higher.
2) I usually have a foam roller under my desk to put my feet on but it has seemingly disappeared. I'll get a replacement asap!
Once I make some adjustments to my set up, I'll make an updated post.
Also I think this shoulder stretch will help you. Find a doorway. Two mins with arms straight up. Then two mins with your arms out like STOP.
Like this guy
this isn't for everyone...but it has been working for me and has helped aid in reducing my headaches.
I bought a while back a 4" memory foam roll pillow.
If I slept on these as they are...they are a bit tall for me, pushing my neck up a bit, and for a while I was doing ok and other times I'd wake up with tingling in my arms.
So I decided to open one of them up and essentially take 1.5-2" off. When it was said and done, it kind of looked like one of those long grocery store garlic breads. I put it back in its case, zipped it back up, and I let that fill in the gap behind my neck, and just sleep without a pillow. Here is a pic (the box is unrelated to the roll I'm holding) https://i.imgur.com/JKqU9Jo.jpg
I have a regular posture pillow sitting up behind me, so when I wake up and prefer to go on my side, I just swap them out and have side neck support. I hate switching but haven't figured out a smoother approach yet.
IMHO, if they say your ears should be in line with your shoulders, I don't get why sleeping with a pillow on your back even makes sense. Sleeping without a pillow and having a light bit of neck support (for the gap) is what makes the most sense, IMHO.
Get yourself a basic chair, then add a sit disc
The disc will encourage you to balance on your sit bones as well as exercise much of your core muscles. Sit on it for 15-90 minutes, but remove it when you're feeling fatigued or feel like you've had enough. It might look like you're just sitting on it, but you're actually doing a ton of core stabilization every second you sit on it.
Why is this better than a "good chair"? Because you've asked on r/posture, I assume you want a good chair to help with posture. A $100 or $1500 chair won't help your posture. There's a $5000 chair that will, but it's...$5k. The $5k chair essentially is an expensive version of a regular chair with a $15 sit disc. L
Try it every day for 15-45 minutes for the first week. As you get more balanced in your core, you can up the time on it.
Be sure to balance your sitting time with other core exercises, such as walking outdoors.
Wow, that's interesting! I have a very similar chair (https://www.amazon.com/noblechairs-Epic-Gaming-Chair-Leather/dp/B01EMA3TX8/ref=sr_1_2?dchild=1&keywords=epic+gaming+chair&qid=1601619555&sr=8-2) and have several problems with it (I am a 187cm male, but I don't consider myself having wide shoulders):
All in all, I can not recommend this chair. The workmanship is good, but ergonomics is horrible.
I just got this one, and I really like it! https://www.amazon.ca/Gaming-Chair-Computer-Adjustable-Comfortable/dp/B083F6V8Z7
However if you have really broad shoulders, it would encourage a rounded shoulder position. It works for me because I am a petite woman (not short but my frame is slight), so my shoulders end where the chair starts to curve. And the lumbar support is adjustable, which my back really likes. I need a footstool though, the chair doesn't lower enough lol. I picked this one because all the other adjustable lumbar support chairs I could find were all sold out!
My book is free on amazon today:
Grab it and I want you to try Aligning C-1. Takes only a couple minutes and is very safe.
I had another idea about your TOS but its not coming to me at the moment. I'll remember it soon.
Does having your feet up high make it easier for you to sit because you are then leaning a bit more forward, taking pressure off the low back? You could do this by using a stool under your feet, but that might actually end up causing tension in your shoulders, neck and upper back. Because those parts are pushed forward, they are no longer supported by the spine, which will eventually cause pain.. I am thinking the best way to ease the lower back and also support the entire back, (middle and upper) would be to place a cushion behind the low back, or get a chair that is specifically designed for lumbar support. Below is a link to a chair cushion. Might be worth checking out.
Hmm, I think that PDF is attacking a strawman idea that professionals don’t believe (“The division of the trunk into core and global muscle system is a reductionist fantasy”) or else it’s something that Pilates trainers or other nonprofessionals do that isn’t supported by doctors and the actual research (“A whole industry grew out of these studies with gyms and clinics worldwide teaching the “tummy tuck” and trunk bracing exercise to athletes for prevention of injury and to patients as a cure for lower back pain”).
Stuart McGill is an expert orthopedic on back pain issues and he prescribes glute and back strengthening exercises. He’s also very careful about the specific exercises and says that many popular exercises for abs etc are not helpful or dangerous. I don’t think he recommends clenching the transverse abdominals. The exercise in the OP video is similar to a dead bug which is a safe and recommended exercise.
You need to find the right set of exercises and stretches. And to be consistent. There is a great Android App for it, with guided training and you can choose between Female and Male trainer.
I'm also short. I just bought a kids office chair. It's a tad too small, but I'll take it over all the big chairs out there!
Kids Desk Chair Children Study Student Computer Seat https://www.amazon.com/dp/B01MUBRNXR/ref=cm_sw_r_cp_apap_KvYbBhBORCvTk
Somebody else on this subreddit recommended this book to me by Esther Gokhale and it's phenomenal and would highly recommend it: https://www.amazon.com/gp/product/0979303605/ref=ppx_yo_dt_b_asin_title_o01_s00?ie=UTF8&psc=1
You can watch her TED talk here: https://www.youtube.com/watch?v=k1luKAS_Xcg
maybe you could use theposture corrector back brace when you walking or working by PC .
maybe you could use the posture corrector when you working by PC or walking .
I know you said they are too expensive but have a look at this adjustable standing desk
Honestly, people in your situation don't just not sit. They do sit. You have to decide if it is important enough for you to want to change. Take the stairs, set a timer for 50 or 55 minutes and use the remaining hour to walk around, try yoga and start doing yoga for an hour when you get home. You just gotta make the effort. And if you are gonna sit then maybe try a meditation pillow where you sit on the ground cross legged and spine tall.
Idly doing anything isn't the point. The point is getting more movement in your day, and if that's important you'll figure it out.
I hope this helps. :)
I see most people are not in favor, but it has been helpful for me.
Driving exacerbates my pain related to a winging scapula to the degree that it is difficult to drive. I use
a brace like this https://www.amazon.com/gp/product/B075YPM5V5/ref=ppx_yo_dt_b_asin_title_o04__o00_s00?ie=UTF8&psc=1 while I drive, and it helps my endurance and pain levels quite noticeably during that activity. It also helps the tightness in my pecs.
However, I have an underlying condition. I am also addressing my posture in other ways- I am in physical therapy and do upper body stretches for 20-30 minutes/day. Also, I am only using the brace to enable my ability to drive, not using it 24/7.
For someone who has no underlying pathology, using a brace sounds counterproductive because you will weaken the musculature which enables good posture.
If you are concerned about maintaining proper posture, might I suggest you try an app that reminds you to stretch/sit up straight at certain intervals? That would address both your desire to not be in a prolonged bad posture position as well as improve your muscle memory and tone.
I find myself doing this when I play video games on my PC. Have you tried a back posture corrector before? I use this one.
Honestly, it serves more as a gentle reminder to not slouch and to keep your head high and back. I don't think it is a standalone solution but combined with doing exercises will probably get you to where you want to be.
Try a back posture corrector, I wear one much of the day when I'm at my PC playing video games. Here is a link to the one I use. Back exercises help as well.
This thing gives me a gentle reminder to not slouch. Hope this helps. Some people even hide this thing under their clothes. I actually recently found out one of my coworkers was wearing this as well lol. You'd be surprised how common this is yet not talked about.
I have similar issues where it's very hard to fall asleep unless I'm on my side. I have pillow I like but they don't sell it any more and it's still not perfect.
When my PT does dry needling on my legs I lay on a flat table and he put puts a bolster under my legs below the knee and suddenly I'm incredibly comfortable on my back, I din'tveven think about thevpillow, and I just want to take a nap.
The bolster looks like this one:
I'm thinking about getting one, just a thought.
I got sick of my office chair and just splurged for myself two weeks ago to get this chair:
Learniture Adjustable-Height Active Learning Stool, Black, LNT-RIA3052BK-SO https://www.amazon.com/dp/B01GVVQNL6/ref=cm_sw_r_cp_apa_i_TSP9AbK4931KQ
It was a solid investment and I'll take it wherever I go next. I love it so far.
Something like this:
But i would recommend that you get a standing desk instead.
However it is good to start somewhere. :)
A back brace works to relieve strain off the muscles and joints located in our back & neck and limits improper spine movement that causes those rolling shoulders, hunching, slouching.
The types of back braces that most individuals with lower back pain use are those made of neoprene that you can find at your local pharmacy or sporting goods store. Some users of back braces report that the braces support their abdomen, improve their posture and take some of the load off of their lower back.
By wearing a brace like enkeeo lumbar lower back brace with support, you will be able to strengthen and retrain your muscles without building a dependence on the device. This product has a number of unique features, including the fact that it can be worn beneath your clothes or on top of your clothes, and you only need to wear it for anywhere.
Hope it helps!!
You need to learn how to create a habit of maintaining good posture.
So for the first few weeks, you'll definitely feel very conscious of your own posture, and you naturally want to revert back to your old bad habits.
Once you're past this phase, and you keep reinforcing that habit, it'll help a lot.
One book to read on how to form posture would be: The Power of Habit by Charles Duhigg.
Planks help a lot in training a strong core.
If you're hunched in normal use then get your monitor(s) raised to force yourself upright. Three packs of printer paper under a monitor is about right for a a tallish person.
If you're using a laptop then consider getting a nexstand or similar to get it raised. You can use this in a standing position easily too.
Sit on a Swiss Ball if you want to keep your core active while working...