It’s not just the computer that gives us upper back pain – although it is the common culprit – there are many other habitual movements that can adversely affect the upper back and neck. One of the most common, for those of us that drive a car, is the action of turning and reaching back with the right arm into the backseat (not, as my student joked, to hit the kids) for a purse, groceries, or any other heavy item. What can make this particular movement unhealthy is the way that the upper back on one side is twisted, probably to its limit of motion, and then we’re adding weight to the already taxed muscles by picking something up. Over time, this repetitive weight-bearing motion can strain one side of the upper back. (If you’re in an opposite side of the street driving country, it will be your left side!)
So what do we do to correct it? It’s important to stretch the muscles involved so that the movement, which often is an unavoidable part of our daily routine, doesn’t become detrimental to our health. I recommend starting with the Seated Side Bend Pose. This pose opens up all the muscles in the side of the body and shoulder and will release tension from this area.
You can find this pose as part of the 10 Minute QuickFix for Upper Back.
I do that motion a lot and now I am going to be sure that I stretch those muscles or move out of the US and drive for a while on the other side of the road!
I don’t tend to make this motion but do hunch when I drive which I am sure is no good. I feel so lucky that I am learning so much about ways to fix the daily errors we make without even trying. Thanks for the tip!
I do this sometimes, but will try to put more things up front when possible. Good to be aware of this!
I have to admit that my posture is not the best when I drive either. I’m working on it and have to consciously watch myself! I occasionally do this motion – its not safe, and now I know its not good for my body either.
lateral flexion/extension is a great way to stretch your side!
I enjoyed what you said today about fat being good for our bodies. If you have time, I think that it could make a great article that may help women fighting to have a healthy body image.
I did not realize how a daily routine (the back seat grip) can affect your shoulder girdle.
WOW!!! I wondered why my seated side bends and twists felt so unsymmetrical. I have two kids and am constantly reaching back with my right hand to hand them food, water, toys etc… I will definitely be more aware of this now. Thanks!
As healthy as I currently feel I also consider myself to be completely imbalanced. Just yesterday I noticed that I reach into the back seat multiple times a day with my right hand. In fact, most of the left side of my body struggles to keep up with the right side of my body due to my over-reliance on the right side. It’s time to deepen awareness, strengthen weak muscles, and make many corrections through yoga!
I spend a lot of time in my car, but I don’t reach into the back seat too much any more. I have a dog now, so I try to keep the back cleared for the most part so I don’t have to worry about her gnawing on something when she gets bored!
Guilty! I do this all the time and discover while taking the YTU teacher training just how poorly I have treated lateral torso. My right side QL and obliques are contracted while my left side has more freedom of motion. It doesn’t help that I favor my right leg when standing either! Being more mindful of everyday movements is the first step to creating better posture.
Good advice.. Lateral flexion extension. I am going to be more mindful of my posture, heavy bags and all the above.
It is always good to be more aware of our posture!
I am all about breaking the routine so thanks for great ideas. I am also always for better posture!
i Hold a lot of stress in my upper back. this is insightful. It’s the simple things that make all the difference.
since beginning my Yoga Teacher Training and doing my Yoga Tune Up course I have become SO tremendously mindful of how I utilize my shoulders and my back in every movement these days. Instinctively I stopped picking up heavy things from the back seat ages ago (sweet). Now its the simple things like leaning over washing dishes and then reaching up into the cupboard to put them away. Being mindful of my ‘base’, where I rotate from, how I move in order to keep my scapulas on my back, not protracting them all the time, depressing my shoulders every time Im aware of how elevated they are and it is such a revelation. Ive been doing it so wrong for so long. Its really exciting to connect it altogether these days. Yay for daily reminders, Thanks Sarah
Sarah, Thank you for the reminders. I’m guilty of the really bad driving posture. I think my posture has improved some since I have become more aware and doing yoga. But…I have a question. My head is forward. When I retract it it just bunches up under my chin. I’m getting a little round spot right below C-7. I’m going to ask my doctor when I see her but in the meantime…any advice?
Hi Lynnie,
I’m not sure what you mean by a round spot – but I know that the ‘head forward’ position will create unnatural pull on the muscles of the neck and upper back and shortens the front of the neck. C7 can accumulate a pull that then requires more support and layers of CT might be laid down there – is that what you’re talking about?
One of my favorite ‘fixes’ for head forward position is to sit or stand against a wall and actively push the back of the head and shoulders into the wall. This fires the appropriate musculature that will draw the bones back into a more integrated position. Hope that helps!
I love that our yoga practice affords us greater awareness into our own habits that create imbalances! Once we’ve begun to notice that we always sit at our desk with our legs crossed in a particular way, or that we slouch when we text message, then we also empower ourselves to change those pesky habits. And to stretch the muscles we’ve been shortening AND to strengthen the accompanying muscles…The Yoga Tune Up balls and Quick Fixes are incredibly effective to offsetting long-term potential damage.
I know that I am guilty of this! However, i am proud to say that since our anatomy training i have drastically changed the way I walk with a backpack, and go from place to place in the NYC. But I am slumping over to type this message on my laptop. Guess we cant fic everything all at once. It will have to be baby steps for now!
The YTU shoulder flossing movements are perfect for opening the body up in this area. But isn’t it interesting how we create so much strain during day to day activity? Now that I’m in new york, instead of the car reaching move, I reach around my backpack (while walking) to try and get my metrocard or water out. Looks like my old moves found a new dancefloor…
I injured my back almost thirty years ago as a result of lifting my three year old son into his car seat from the right side of a two door economy car. When under stress, that injury reactivated for many years. Thanks to my Viniyoga practice, I seem to have overcome this to some extent, i.e. that part of my back has not bothered me for several months. I like the idea of emphasizing the seated side bend in my practice as further preventative. Thanks!