Proper posture is important for our long-term health. Poor posture can lead to chronic back pain, neck pain, and headaches. It can also cause or worsen conditions such as scoliosis, osteoporosis, and lordosis (curvature of the spine). However, posture does not have to be a constant battle between your muscles and gravity. With some simple exercises, you too can improve your posture!
Sometimes back, neck, and hip pain can come from posture-related problems. Our Chiropractors in Gresham can help you correct any misalignments and help you fix your posture. By seeing our chiropractic team, you’ll be able to alleviate pain from poor posture and get your spine feeling great again.
Before you see a chiropractor in Gresham, check out our tips you can implement into your life to get your spine health and posture back on track.
Get Up & Move
Every hour, try to get up and move around for a few minutes. This will help relieve any stiffness, reduce nerve compression, increase blood flow, and promote weight loss! If you’re working at a desk during the day, schedule a few breaks on your calendar for some movement. It’s recommended to move at least once per hour, especially if you’re normally sitting for long periods of time.
You can even insert stretches into your workday to break up the monotony and stretch out any tight muscles. Stretching helps your body maintain its alignment, which is important for maintaining posture and keeps your blood flowing.
Ergonomic Workstations
If you’re working at a desk during the data, sit-to-stand desks are great for helping your posture. However, they are not practical for everyone’s needs and budget. One option is a simple ergonomic workstation with an adjustable keyboard tray that moves up and down so the user can stand while working (although this may not be good in some situations).
Using an appropriate chair is also important. The seat should have a posture-supportive back and the armrests shouldn’t force you to lean forward or slouch. Be sure to always sit up straight!
Make sure your computer screen is at a level that doesn’t force you to look too far up or down. This will help avoid neck pain and posture slouching.
Also when you’re sitting, keep your feet flat on the ground, with your back straight and your head up. This helps keep your body in alignment and prevents posture problems from developing. If you’re sitting for long periods of time, people have a tendency to shift their feet to various positions. When you do this, your posture will start to become compromised and it’s more difficult for the muscles in your torso and back to maintain a healthy alignment.
Proper Sleep Positions
Using a proper mattress with the right firmness will help keep your spine’s natural curves and shape.
If you’re sleeping on your side, make sure to bend your knees slightly without hugging them too close to your chest. And use a proper pillow that aligns your head to not put extra strain on your spine. Also, be sure to place a pillow between your knees to keep your hips in alignment as well.
If you sleep on your back, make sure your head pillow is smaller and thin as not to raise your head too much. You can also add a pillow underneath your knees to hold them at a slight bend.
If you’re sleeping on your stomach, do not use any pillow as it will put too much pressure on your neck. Sleeping with a flat head of the bed or using an incline wedge can help alleviate this posture.
Exercises To Help With Posture
Exercise is good for your overall health but is also great to keep your back and core muscles in shape which supports your spine and posture. Just make sure to do exercises that don’t aggravate any posture-related pain.
Here are some great exercises to help strengthen your back and core muscles:
Prone Superman
Cat/Cow Stretch
Hamstring and Quad Stretch
Glute Bridge
Plank
Superman
Back Extension
Ball Hamstring Stretch
Back Extensions
Upright Rows
Seated Cable Row
Dumbbell Pullovers
Abdominal crunches
The bicycle crunch
Bent-over dumbbell rows
Stop Yourself From Slouching
Throughout the day, actively remember to check on your posture and if you’re slouching. By focusing on posture throughout the day and fixing it, it will become more natural in your subconscious and eventually become muscle memory.
Think about keeping your head up straight and pulling your shoulders back so that they’re aligned with the hips. Doing a “shoulder squeeze” helps you to pull your shoulders back into proper alignment.
Adjust Your Wardrobe
Consider what you’re wearing that could be causing posture issues. Wearing high heels, for example, can cause posture-related problems. If you’re wearing shoes that are too tight or don’t provide support, this will put pressure on posture muscles and make them work harder to maintain the proper alignment.
Another consideration is any purses or heavy bags you’re carrying with you. Be sure to wear a bag that isn’t too heavy as this will put posture-related pressure on the shoulder.
A Chiropractor will be able to assess posture-related pain and determine what steps are necessary for relief. They’re also trained in posture correction techniques that can fix posture issues before they develop.
One thing a chiropractor might recommend is exercises or stretches specific to the individual’s needs. By doing these, you’ll keep your back and posture in the best shape possible.
A chiropractor might also provide posture counsel which will help with your posture by discussing how to avoid certain posture-related triggers, like sitting for long periods of time or dressing inappropriately.
If you’re struggling with correcting your posture or experiencing pain/discomfort, make sure to set up an appointment with our Chiropractic office here in Gresham. Here at Kuns Chiropractic Clinic, we’re here to help get you to optimal health!
Doctor Westley Kuns is a chiropractor at Kuns Chiropractic Clinic in Gresham, OR. Dr. Kuns grew up in Gresham OR and is a 1996 graduate of Western States Chiropractic College. He has 2 children (Austin, 20 & Sammy, 18) and a West Highland Terrier named Bentley. If you are struggling with neck or back pain, headaches or migraines, carpal tunnel, sciatica, or any other health condition please contact us today, I was in pre-medicine at Oregon State University, and then changed my mind to practice towards prevention of disease — which is chiropractic.
Leg pain can disrupt every part of your day. Discover the top causes of leg pain and how chiropractic treatment in Gresham, OR can help you find relief.
Struggling with neck pain in Gresham? Dr. Westley Kuns at Kuns Chiropractic Clinic helps patients find real relief. Discover why chiropractic care works.
Dr. Kuns is likeable and knows his stuff!! Front desk lady and Dr. Kuns assistant are lovely humans!!!! I recommend this clinic to anyone who needs chiropractic care!!!!!! 100%!!!!
Dr. Kuns is amazing! I go in once a month for maintenance adjustments and have felt better ever since. Easy to get in and out. Friendly staff and very accommodating. Highly recommend.
Very friendly and welcoming! Always fast and efficient and very easy to schedule. Been to a many a chiropractor and really found a solid on in Dr. Kuns.
My first appt with Dr. Kuns was great! I was in a lot of pain and had mobility issues going in. I texted them over the weekend and they were able to get me in quickly on Monday afternoon.<br><br>The front desk staff was lovely. They gave me a quick tour of the practice as I walked to meet the doctor. Dr Kuns was very thorough, taking imaging and walking me through what he was looking for and how he was diagnosing the issue. I was in and out in about 20 minutes with immediate relief. I will definitely be back for regular adjustments and I highly recommend Dr. Kuns and his team!
Kuns has taken care of me for a couple different issues that I have delt with in my neck and in my spine over the past few year's. He Is excelent, professional and has a great staff in the office.
Wonderful life-changing clinic. I had extreme pain down my left arm for weeks. Doctor said get massages, didn't help. Went to see Dr. Kuns, he checked me over, took x-rays, and determined I had a pinched nerve. Left my first visit with him with 30% less pain!!! So awesome to feel better. Every visit has left me feeling closer to normal. Really appreciate his approach to healing me up. His team is caring and efficient, they all rock. Thank you!
I originally discovered Dr.Kuns from a social media ad and thankfully he was in network for my insurance. I appreciate the conversation and how comfortable everyone in this office is, as well as being able to fit me in for an adjustment lasy minute really helps. 10/10 recommend 👌
I have been seeing a chiropractor since age 6 and doctor kunes for at least 10 years and in every aspect this man is the apppitome of a great physician that truly cares for your well-being and improving your quality of life<br>I recommend him to everyone I can
Fantastic staff and "doc" is the best. We have been using Kuns Chiropractic since 2000. Dr. Kuns was a Godsend then and still is today. Working through a myriad of back and leg problems as a result of auto accidents was not easy, but Dr. Kuns and staff made the experience first rate. Periodic maintenance to help with endurance bike rides has been beneficial time and time again. Highly recommend them as the last chiropractic clinic you will ever need.
Been going there for years everyone on staff is lovely and helpful, getting set up and treated is a fast and smooth process everything is explained well and Dr.Kun is friendly and knowledgeable treatment is much more affordable than I ever thought professional medical help could be one of th3 best decisions of my life
Dr. Kuns instantly figured out what was wrong with me and cured the biggest problem with my neck. I was impressed directly after the relief he gave me, and on the first day, I can't wait to see what he does next appointment.
Thank you Dr. Kuns for correcting my<br>Lower back, Middle back and rib, and neck injuries! Neck and Lower back are 30 yr. old injuries, and ribs injury was 6 years ago.<br>11 months of adjustments and I am doing much better.<br>Great business model with professional staff made it enjoyable.
I’ve really enjoyed coming here for my chiropractic care it’s in a convenient location for me and they are always accommodating. Ive been coming here for years and plan to continue.
I love visiting Dr Kuns. It’s always a quick in and out and I leave feeling so much better! I especially appreciated the X-rays done at intake which proved that it wasn’t normal back pain, but severely deteriorated discs!!!
I've only been to Doctor Kuns a few times, but believe me when I say that the few times he's worked on me it was like a miracle! The only issue I have is my fault for not seeing him more regularly. I suffer from excruciating back,neck,and shoulder pain, but I felt like a new woman walking out of his office. He's a champion at what he does, and his fee is so reasonable! If you're suffering from pain I absolutely do recommend him! Thank you Doctor Kuns for taking my pain away, and I called to make an appointment today! 😁❤️
Dr Kuns is the best in town hands down! He is so talented and can really help you feel better.<br>He is passionate about what he does, he’s friendly and easy to talk to and has the best bedside manners I’ve ever experienced! I like to call him an angel on earth haha.<br>If you have ever experienced pain so bad that you can hardly move, and or hurts to take a deep breath please see Dr Kuns! You won’t regret it- I send everyone I know to him.<br>Thank you Dr Kuns for everything you’ve taught and healed for me and my father, husband, and friends 🙏🏼
I was in a lot pain with my shoulder and back. That one day at work I couldn't even walk even so a Doctor gave me Dr Kunz number it was the best decision I made now that everything was explained to what was wrong and treatment I doing much better everyday Thank you Dr Kunz
WOW!! This entire experience was just amazing!! Location location - in the heart of Gresham, plenty of parking, clean, well laid out. The staff - stupendous - fun, engaging, smiling, conversation and no bologna. The Doctor - so knowledgeable so willing to teach and direct. The adjustment - Dr. Kuns is obviously proficient in many methods for me it hit perfect. I learned more than expected to learn, my thoughts and needs were considered, the treatment is affordable and it felt like a home town doctor that I have known my whole life!! I feel amazing and highly recommend Kuns to anyone who wants excellence in Chiropractic care.
I had a pinched nerve which has occurred three or four times over the last fifty years. The pain was extremely high but after the first visit it was changed from a 9 to 2 level. My second adjustment resolved the issue. What was different about this visit was Dr<br>Kuns very skilled handling and his approach of not trying to do any up sales, just wanting to resolve the my pain issues. Best experience I have ever had with Chiropractic care. Dr. Kuns is my ACE card I'll hold close to my vest should the need ever arrive.
I'm luke. I am 20 years old. I like to excersice excessively. Two years ago I recieved an injury working out on my bench press. I over looked the problem thinking nothing of it. My injury continued to strain my back muscle severely. Keep in mind if I had already been aware of chiropractors and Dr.kuns personally. I have faith that I would have been taken care of and the problem would have been addressed immediately.<br><br>Well, given that I had waited two years before I fortunately found Dr.kuns. my back muscle was in the state of misery. Given that I am currently 20 years old, not being able to stand up and having pain problems while working fast food, is not a good thing in the slightest.<br><br>Well, it has been a long journey with Dr.kuns, but I have recieved tremendous help and support and I have had nothing except faith throughout this entire process.<br>I have experienced extreme recovery and all around respect with communication addressing the situation. This place gets a recommendation from myself.
Everyone there are pleasant and very professional. But also very relaxing environment. I would highly recommend this place. I went there because of his special first time coupon. And I paid for alot more visits. Mr. Kuns is very easy to talk to. He explains things in terms that you can truly understand. So please go see him!! And see for yourself.
I love this office. They are not in network with my insurance but I choose them anyway. I came in last minute barely able to move my neck. Left feeling so much better…Thank you so much.
I have been privileged to be under the expert care of Dr Kunz for at least 15 years. My pain issues have been at bay for most of those years, and when something creeps up, he takes care of it right away. Danielle has been a wonder worker dealing with insurance companies. Both of them are so caring, kind, professional, smart, helpful, full of fun, laugh at my jokes, sing & dance - oops, I’m getting carried away now. I recommend them completely!
I saw Dr. Kuns after 2 weeks of having constant back issues, and seeing many different chiropractors, with no change in my back health... My sister, who has been a long time client, suggested that I go see Dr.Kuns and see if anything can be done...<br><br>ONE visit and my back felt completely new (I understand if takes many visits to regain full back health) but I cannot even begin to describe how good I felt after one visit.<br><br>Not only did he adjust my back, but he also took X-rays and took me aside and described what was happening with my back and WHY I was feeling pain in certain areas.<br><br>I called to schedule an appointment on Monday, and they were able to see me SAME day. It was amazing.<br><br>If you are waiting to get your back checked out, dont! Call them today.
Amazingly kind staff and very little wait times. Dr.Kuns has the upmost professionalism. He is an amazing chiropractor and always makes my back feel better every time. Had a car crash a few years ago with some pretty serious whiplash, Dr.Kuns did an amazing job correcting the whiplash leaving me with no pain. I will continue to give Kuns Chiropractic my business for years to come.
Dr. Kuns has been my chiropractor for years. He offers other helpful modalities that support adjustments such as massage, e-stim, cold laser, and KT taping. I would recommend Dr. Kuns to anyone looking for chiropractic care.
Dr Kuns and his staff are pleasant, professional, and palliative. I had severe L hip pain and a cervical whiplash following a bad MVA. Dr Kuns and his expert LMTs have restored function and my active lifestyle (for a 70 yr old) in two months of kind, gentle, effective care. The full spectrum of accurate diagnosis and targeted treatment was far beyond the muscle relaxers and Motrin that limited my PCPs ability to “care” for me and absolutely did “cure” my ills. Don’t suffer, see this care team,!
I am continually impressed with the patient care and professionalism at Kuns Chiropractic. I have been a patient for 22 years and I have been well cared for, either with maintenance care or emergency situations. I feel like my well being is important to Dr. Kuns and his office staff.<br>I highly recommend Dr.Kuns to everyone.
I am an anxiety ridden individual and was very nervous about my appt .. I knew I had a problem with my neck. Dr. Kuns was kind and tolerant of my anxiety.. he explained everything so thoroughly! He did my neck diagnosis and adjustment and for the first time in YEARS I felt INSTANT pain relief. We now have a plan of action to get me back on track. It was emotional, I am grateful. This doctor changes lives. I’m looking forward to my treatments! And that’s saying something for someone with anxiety. Thank you Dr. Kuns.
Kuns Chiropractic is my go-to place for chiropractic care. The staff is friendly and helpful, Dr. Kuns is passionate and knowledgeable about his profession, and the massage therapists are outstanding! If you need a chiropractor with real skills, or an affordable therapeutic massage with no up-sell, this is the place to go!
When I first went to see Dr. Kuns, I was in bad shape! I have an old back injury that requires periodic treatment and I had been without insurance for several years so I found a way to live with the pain. A new job and new insurance led me to Dr. Kuns. His knowledgeable staff helped me navigate through the insurance paperwork and with his cutting edge electronic test equipment, he was able to diagnose my problems and develop a treatment plan that worked great for me and was totally within my price range!
