Stand Tall, Age Well: Combatting Pain with the Power of Posture
This year is a monumental step forward for me; I’m joining the septuagenarian club. There are many perks to retirement including no schedule, the opportunity to spend more time with grandchildren, no school bells, you get the picture. What I’m not so enthused about is what often comes with aging: discomfort, stiffness, joint creaks… All right, I'll call it what it is. Pain! Pain in my neck, pain in my back, pain in my _____ (you can fill in the blank). At my age, joint and muscle pain have become constant companions.
I recently listened to ‘The Ultimate Healthy Aging and Longevity Summit,’ a series of presentations made by 22 health professionals in the field of aging. There were many interesting themes discussed ranging from nutrition to Indigenous and ancient medicine. The conference was organized by founder and host Brian Vaszily, running from January 22-28, 2025.
Though there were many hours of advice available, I’d like to focus on a presentation by Dr. Yoni Whitten, who studies pain reduction, posture, and improving mobility to maintain your independence later in life. It is important to note that pain can have many sources, and that pain is a signal to your body that something is not right. It’s important to listen to pain and work with your healthcare professionals to find the cause rather than trying to ignore it or make it go away before we understand it. However, for those of us who have already done the legwork and know where our pain comes from, we know that it doesn’t always go away. That’s where pain management comes in.
As a chiropractor, Dr. Whitten studies pain from the perspective of posture. This approach won’t be the right approach for everyone, but for my type of pain, it was a great fit. He advocates that “form dictates function” and suggests that many pain-related issues we may experience are related to the loss or deterioration of ‘secondary curves.’ By cultivating and nurturing your secondary curves, he suggests you can better manage chronic pain.
So, what are these body curves?
1. The first or primary curve is the fetal curve. When we’re born, we’re curved forward like a shrimp. During this stage, we are completely dependent on others.
2. The secondary curve is in the neck. It is a reverse, lordotic curve and allows us to lift and hold up our head, giving us visual access to our environment.
b. Dr. Whitten suggests some simple stretches can help alleviate problems with this curve:
- A simple stretch for the neck is a super slow ‘chin to shoulder’ stretch. Imagine a dot on your chin and the point of each shoulder. While in an upright position with the head held high, slowly connect the dot of the chin to the dot of the shoulder. The motion should be smooth and move diagonally. Go as far as you can without pain and hold the stretch. Repeat in the other direction.
- Alternatively, try training the neck by walking while balancing a book on your head. Don’t use a heavy book — this exercise is about balance, not strength.
3. The next secondary curve is the lumbar curve, which is also a reverse, lordotic curve. The development of this curve allows you to support your torso and sit unassisted. Nurturing and maintaining the lumbar curve can sometimes help in preventing certain kinds of back issues and pain.
- Stand with your back straight. Bending from the waist, stretch to the right for 5 seconds, then to left for 5 seconds. Next, lean backwards for 5 seconds. Lastly, do an elevated lunge on each leg for 5 seconds (one foot on the ground, the other is placed on a stable higher level, like a chair). Ensure you are properly supported as you try this, while leaning on a wall of other stable object.
4. The arches of the feet are the last to develop. This curve allows us to stand erect, run, jump, and explore the world around us.
- Try slow foot raises. Lift the heel so your weight is on the front of foot. Take 6 seconds to go up and 6 seconds to move back down. Repeat this for 5 repetitions.
- Walking in barefoot minimalist style shoes may also be beneficial, as they allow you to maintain your natural gait and allow the muscles in your foot to respond naturally with each step.
Well, it seems my mother was right after all: proper posture is important! It matters not only when you are young but especially as you grow into a mature life. So, stand tall, sit up straight, and feel less pain.
This article is for informational purposes only. If you have been living with chronic pain, or started developing chronic pain recently, talk to your healthcare professional to fully understand the cause and treatment options available. ARTA Benefits covers members for massage therapy, acupuncture, and chiropractor visits, which may help manage your pain.
Rod Lowry
Wellness Committee Member