Modern life has us sitting more than ever—whether at a desk, in a car, or on the couch after a long day. These habits can silently create tension that limits our ability to do the fun stuff, like hiking, dancing, or playing with our families. Chiropractic care can counteract the cumulative effects of poor posture and restore natural movement. In Vancouver’s mix of urban work and outdoor play, mobility is a superpower. This week, let’s explore how simple changes and regular care can get you from stiff to smooth in no time.
Here's a quick tip to help manage and prevent neck pain while working at your desk!
Sit up tall. Start from the floor and work your way up: feet flat on the floor. If sitting, try to adjust your chair so your knees and hips are flexed to approximately 90 degrees. Sit on your "sit bones" (ischial tuberosities), not your tailbone or sacrum- this helps minimize rounding in your low back and pelvis. There should be a slight curve forward (extension) in your lumbar spine. Think of gently spreading your collarbones and encouraging your shoulder blades down and back. Imagine a string attached to the center of the top of your head that is gently pulling your head up toward the ceiling.
Retract your chin. Imaging sliding your head backward on a flat shelf. It is a similar movement to creating a "double chin" position. It is not a nod. Your eyes and nose should remain at about the same elevation. Hold for a few seconds and breathe.
Return to neutral. Don't jut your chin forward, just slightly relax your head and neck into their normal upright position.
Repeat! 10 reps at a time several times a day may help you balance the musculature in your neck, reducing tension, pain, and headaches.
Real patient success story
J. was having hip and low back pain related to marathon training about 11 months in the past. It was triggered by activity, especially running, which limited her ability to exercise. After one treatment, she was no longer experiencing activity limitation due to symptoms! By her 5th appointment over the course of one month, her low back was nearly back to normal. Now we can shift the focus to underlying dysfunction such as hip inhibition/weakness, sciatic nerve tension, and chest muscle tightness.
A personal example
Even chiropractors have musculoskeletal struggles! I grew up dancing ballet, jazz, tap, hip hop, and musical theater in a small-town studio, doing one May performance and one Spring convention/competition annually. In college, I transitioned to doing a show every semester and performed and choreographed in styles including hip hop, contemporary, jazz, ballet, and musical theater. If you are a dancer, you know what I mean when I say "hairography". If not, just know that some styles of dance contain head and neck movements not found in many other physical activities. My neck became a trouble area for me. Chiropractic care helped me through childhood, mostly helping address short term micro-injuries and their symptoms. During chiropractic school and after a decade of helping patients, I have learned through experience the importance of strength training, postural modifications, and the little moments during each day when we can catch bad posture and habits and correct them. I work every day to limit excess forward curve (extension) in my upper neck, engaging my neck muscles unnecessarily during workouts and physically challenges daily activities, and strengthening the muscles in my shoulders, upper and mid back to help offset my tendency to hold stress in my neck.
I’d be honored to help you "catch and correct" the day-to-day postures and habits that may contribute to your musculoskeletal symptoms. Book an appointment at groovechiro.janeapp.com or call 503.468.6835 for a chat to see if Groove Chiropractic in Vancouver WA can help you from desk to dance floor.
Dr. Cydney Brinson, DC
Chiropractor
Owner of Groove Chiropractic
Serving the athletic, artistic, and growing families of the SW Washington and Portland, Oregon areas.