The Issue With VR Headsets
While Virtual Reality headsets can provide a fun and immersive experience, prolonged use may lead to several back pain related issues.
Better Posture
5 Ways to Prevent Back Pain
5 Ways to Prevent Back Pain:
1. Maintain Good Posture
2. Engage in Regular Exercise
3. Lift Heavy Objects Properly
4. Avoid Repetitive Motions
5. Maintain a Healthy Weight
Hello, and welcome fellow Dorsum Exe-rs!
Me, at Peggy’s Cove, Nova Scotia
I'm Melanie!
My name is Melanie and I’m going to be writing a community blog for all of us Dorsum ExoSpine users, staff, and supporters, that hopefully will inform, educate, discuss, and reflect on questions that we all have throughout our individual journeys with the Dorsum ExoSpine. Topics won’t be decided by only me, it will be all of us, it’s important for me to write about topics that you want to know about as well.
I want, we want, you to give us ideas about what you want to read about concerning your back and spine health. Maybe scientifically, explaining the ExoSpine as a concept or specific questions. Socially (do people wear their ExoSpines in public? If so, how is the best way to do so?). Physically (what challenges do you have at various parts of our journey)? Perhaps some problem solving, (what, if any, problems are you or did you have or are you having now)? The subjects will be reflective of your wants, needs, concerns, educating ourselves, and sometimes even just springboarding topics I’ve had from your comments. And, of course, topics decided by the different teams behind-the-scenes.
About Me
In the meantime, I will tell you some things about myself, why I use the Dorsum ExoSpine, and my background. I may even include some photographs if you’re good!
So, about me: I live in Nova Scotia, on the East Coast of Canada. I grew up in Montreal, moved to North Carolina on my own, worked for a school and went to university there as a Graduate Assistant.
While I was finishing my Masters in North Carolina, I was diagnosed with Multiple Sclerosis (MS); a disease in which the immune system eats away at the protective covering of nerves. During the five years after I graduated, I became very depressed and isolated, reclusive, moved back to Canada and watched my MS progress. Eventually, I had to stop working and it quickly became obvious that I couldn’t live on my own anymore.
The Beginning of My Path to Recovery
I moved back to the East Coast of Canada, the "Maritimes" as Canadians say, and moved in with my mother so she could look after me. We researched, and more than once, tried different methods to potentially slow down or stop, possibly even heal, my MS. We found a method that would take about four or five years to start to see results. Thankfully, we did start to see some changes and still do today. My MS continues to improve/heal.
In 2010 I moved into a nursing home in Nova Scotia. I still live here, which has affected my mental health over the years (twelve+) but it definitely drives me to keep working on getting better, to get to the point that I can move out of here with my feet on the ground. I want to live fully back into the community instead of staying here and eventually leaving, to be blunt, feet first.
My attempts to reverse and heal my MS still continue, which is what eventually led me to the Dorsum ExoSpine, which I will be sharing with you here; my journey in this next step. So come and join me!
Seated Spinal Twist to Increase Mobility
A quick way to increase mobility and flexibility in your spine is to stretch your abdominals, shoulders, and neck. One exercise to do this is the classic Seated Spinal Twist that also stretches your hips, glutes, and back.
Steps to do a Seated Spinal Twist:
1. Sit on the floor with both legs extended out in front.
2. Bend your left knee and place your foot to the outside of your right thigh.
3. Place your right arm on the outside of your left thigh.
4. Place your left hand behind you for support.
5. Starting at the base of your spine, twist to the left side.
6. Hold this pose for up to 1 minute.
7. Mirror and repeat on the other side.
Note: If you are a beginner and don't have the muscle flexibility yet, start by placing your hand on the outside of the opposite leg to begin the twist. As your body's mobility and ability to twist increases you can place your elbow and arm to the outside of the opposite leg.
Muscles You're Activating
Easy Modifications
Keep comfort in mind. A way to make this pose more comfortable is to keep both legs straight.
For an extra stretch, add in neck rotations during this pose by turning your head left and right before relaxing back to a neutral position.
You can do 5 to 10 reps on each side, give it a try!
Bad Posture Can Be A Slippery Slope
Let’s examine the possibility. You don't work out or participate in sports. You're not a frontline worker. You still experience back and shoulder pain often. How can this be?
It all gets back to the idea of postural muscles. Sitting all day long can be very bad for your back - particularly if you have bad posture. It’s true that this primarily involves your lower back and core muscles.
However, bad posture can be a slippery slope. If poor posture makes you uncomfortable and you compensate for it by contorting yourself in your seat, or walking and moving in unnatural ways, it can throw off those muscle groups as well.
Of course, one solution - or one part of the solution - is correcting your posture. Doing stretches before and after long sitting spells can also help to loosen your back muscles so that they become less tight. Limiting how long you sit for by taking breaks to walk short distances - even if it’s just pacing around the room - can also help.
However, taking up some physical activity can do the most good. Strengthening and developing your back muscles can make them more resistant to injury, but having a more developed muscular system can also help to passively improve your posture so that these issues are less likely to become issues in the first place.
And remember, working out to prevent back and shoulder injuries doesn’t just mean working out your back and shoulders - particularly if the problem is from poor posture rather than overuse. Instead, think about your core and your thigh muscles as well.