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Ergonomics and Posture:Sleep and other stuff! Part 3

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In the first installment we discussed what posture and ergonomics are from a general perspective and how to begin addressing them.

Our second installment discussed how posture is a product of habits, not exercise. Exercise can support or hinder postural change.

In this installment we deal with the “other stuff” that is typically overlooked and under discussed.

First: sleep! We need it.

Though it’s received a fair amount of press and research over the past 10 years, we constantly overlook its importance and relevance to our health, recovery, reduction of pain, body fat and weight levels, and the proverbial stiff neck.

So how should we sleep?

From a postural standpoint, we might be in a sleep posture for anywhere from 1-10 hours. Think about how we would feel if we were in a seated, slouched posture for 10 hours; it would likely cause some pain or discomfort. If we are in ill-advised postures for that long during sleep, they are likely to cause some similar effects. If, however, we set ourselves in good sleep postures, we can reduce spine and intradiscal pressures from 25-75%, allow discs to rehydrate more effectively, and muscles to rest and recover at appropriate length-tension relationships. See the picture inserted1 for some basic recommendations that assist in good sleep postures.

Although there is likely not a perfect sleep posture, here are a few items to consider that may alter or influence postures to try out:

  • Lower back issues: supine with a pillow under the knees
  • Upper back or neck issues: a supported cervical spine pillow or roll
  • Other Joint issues: avoid impingement or extreme range positions
  • Snoring/breathing issues (large decrease in sleep quality): you may need to seek a sleep professional
  • Brain health and recovery: side sleeping has shown some promise
  • Work toward good posture
  • Implement methods and plans to “block” or help your sleep posture
  • Trial positions out on weekends or vacation (when you can afford a not-so-great-night-of-sleep)

What about when we wake up?  I have found this to be another commonly overlooked arena of musculoskeletal and spine health.

  • Caffeine and sugar
  • The “Bucks”
  • Loud and immediate noise with blaring alarms
  • Rushing, being late
  • Jamming in too much during our morning routines
  • Hyper speed, super intense morning workouts before work

…and the list goes on for our typical American schedules.

Well then, what is there to consider that might influence a change in the routine mentioned above?

  • Spine Hydration: your spine is HYPER hydrated (that’s a good thing)2,  Avoid:
    • Aggressive bending in any direction for at least 60 minutes (that include cracking your neck and back and extreme spine extension or flexion)
    • Prolonged sitting (try to move a little)
    • Heavy lifting for at least 60 minutes
    • Morning shock (alarm)
  • Spine Activation: get stuff “turned on” before asking it to work
    • Chin Tucks before getting out of bed 4
    • Glute Bridge before getting out of bed
  • Myofascial Health:
    • Light and slow ROM: “Stretching”
    • Plantar fasciitis??? (stuff gets tight and cold during the night)
    • Full body motion/twists/turns
    • Light massaging, foam rolling, LAX ball on foot
    • Fascial rolling on tight areas

If you’d like to get a Biomechanical Analysis to assess your posture so you know how to integrate a proper corrective program that will support your Health, Golf, Tennis, Strength and Yoga practice, please get in contact with us a.s.a.p. so we can help!

  1. http://yorback-5c4c.kxcdn.com/wp-content/uploads/2017/06/sleepingposture.jpg
  2. http://buffalorehab.com/blog/3-ways-to-ruin-your-back-before-9am/
  3. Wilke, Hans–Joachim, et al. “New in vivo measurements of pressures in the intervertebral disc in daily life.” Spine 24.8 (1999): 755-762.
  4. http://www.drnick.ca/neck-mobilization-and-stability-program/