Working as an orthopedic physical therapist and pelvic floor therapist in the big city of Manhattan allows me to cross paths with many interesting and inspiring clients. These people I have the fortune of working with come to our office with various concerns including (and definitely not limited to) neck pain, low back pain, pelvic floor dysfunction, preparing for competing in an upcoming race, getting ready to have a baby, or even competing in the next upcoming Cross Fit event.
No matter what the goal is, there is something interesting that these New Yorkers all have in common – Postural imbalances.
How do you Assess Posture?
So when they come to visit me here at the Center for Spine Care and Mobility, how do I figure out where to start? Many times, the evaluation begins long before I even get the chance to introduce myself to the patient. I watch them walk into the office, then again when they are standing at the front desk, I watch them take off their coat and place it on the rack, I see them change their shoes.
Then I watch their balance, their standing posture, how they get to a seated position on the table, and finally how they choose to sit and make themselves comfortable – all before I say hello. All this information gives me a general idea about the patient, why they could be coming in to see me, and how we will go about returning them to their functional goals.
A Friendly Meeting
A few weeks ago, I had the opportunity to meet with a few friends of mine who share a profession in styling hair. With only a few years in the business, many of them are experiencing various forms of chronic neck, low back, shoulder, hip, and/or wrist pain. One of them even told me there is a lifespan on their career – not really more than about 10 years. How shocking to hear as a physical therapist!
It dawned on me at this moment, how can my friends afford to keep a business running in the future experiencing these injuries, and more importantly, WHY are they experiencing these injuries?
Bad Posture at Work
So, I decided to use my DPT knowledge and take a look at their postures or positioning while performing their work duties just as I would when someone comes to visit me at the office. Some of the major things I noticed included awkward neck postures (side bending and twisting), arms out to the sides and tight upper traps, wrists twisted holding brushes or dryers, repetitive movements, poor standing postures, knees hyperextended when standing, unequal pressure into the ground when wearing high heels, extended back and low core disengaged, and so on and so forth.
7 Tips to Relieve Bad Posture While Working with Hair
Immediately I started helping them achieve more sustainable postures by repositioning them and giving them tips on how to create longevity in their job. In order to help my friends decrease risk of injury, we came up with the list below.
Check your posture frequently in the mirror
By taking the time to watch yourself work, you will become more aware of when you are in poor postures so it becomes easier to fix. Use the mirror at least 1 time every hour to check the ways you are standing, cutting, or performing a blowout.
Perform Chin Tucks
I call these guys turkey tucks. Start in a rested position with your finger on your chin. Gently retract your neck and try to make a double chin. Hold for about 10 seconds and repeat about 10 times. Perform throughout the day.
Keep knees slightly flexed when standing.
By “unlocking your knees” (very slight bend) you are forcing your muscular system to support your body instead of forcing your joints to do the work. This will help decrease pain on your knees, ankles, feet, hips, and low back.
Make time for a break
In between clients take a moment to re-engage your core. Think ~5-10 mins every hour. Move around, perform some mini squats, squeeze your shoulders together, engage your low core by imagining putting on tight jeans – this will help support your body with muscle engagement instead of relying on your bones and ligaments to perform all the work.
Wear supportive footwear
Grounding your feet properly will give you a better chance to engage your postural system when working with clients over a long period of time. Make sure they are comfortable, not too high, and consider orthotics when needed.
Check your equipment
Is your dryer too heavy? Consider purchasing a more ergonomic or lighter design. This will help you reduce stress into your shoulders, neck, and back while you are working.
Try an external posture device
These come in various different shapes and sizes. A simple posture brace is a cheaper alternative and will provide external biofeedback to the system when you are out of alignment. Some postural tools will connect to your phone and provide feedback through wearable sensors but can be more expensive. Check options and see which one might work best for you.
Come Visit CSC+M for a Posture Assessment!
A few weeks after implementing some of these tips, my friends already noticed a big change in the way they perform their job and how this decreased stress levels on their body. If you are interested in knowing what tips helped, take a look at the video below.
Feel free to contact me here at CSC+M with any questions you might have about the information presented, or feel free to come in for your own personalized posture assessment, hope to see you soon!
