By Stanley K. Oh, D.C., Q.M.E.
There are so many proverbial admonitions moms tell us that we probably laughed at or ignored, only in adulthood to realize the sound reasoning behind them. “Don’t slouch!” and “Stand up straight!” are rebukes that could save a lot of people a lot of pain. From generalized body aches to severe arthritis, problems resulting from poor posture are more important than most people realize.
Over time, poor posture can result in improper body positions such as hunched back, forward neck carriage or a spine that torques to one side. It also can lead to chronic headaches and wear and tear on the joints leading to arthritis.
When sitting correctly, the body is aligned in an upright position. That is, your ears are in line with your shoulders and your shoulders are aligned with your pelvis. Many people who sit or drive for long periods of time don’t even realize how much they slouch; it generally feels more comfortable until you develop problems from long-term poor posture.
Your head should rest against the head rest, especially when driving, and you should sit back against the seat as much as possible. When you scoot forward in your seat or in your desk chair, your shoulders tend to slump and your head slips forward. Over time, this position can result in a protruding lump at the bottom of the neck area.
For best results, use a computer chair and push it up as close to the desk as possible to allow you to sit back; if the arms of your chair hit the desk and prevent this, I’d advise getting a chair without arm rests. Sitting up without back support, however, is almost as detrimental as slouching. A foot rest can take some pressure off the legs and generally support proper alignment. Some people find that a lumbar pillow or a rolled-up towel can help support their lower back while sitting for long periods, and also helps them maintain an upright position.
Your monitor should be almost at eye level, not so low as to force your head to tilt forward. The arms should extend straight from the elbows, which are at your side, extending to the keyboard in a straight level, so the wrists are not bent up or down.
The ideal sleep position is in a semi-fetal position on your side. The worst position is on your stomach and this can lead to a host of back and joint problems.
Another main contributor is a mattress that fails to provide adequate support. I tell my patients at Riverside Medical Clinic that I use a Tempurpedic mattress, but I also like the “sleep number” beds. Generally, I don’t give much credence to a 15-year warranty, because mattresses don’t last that long for most people, depending on the size of the patient and the care of the mattress.
Cervical pillows are great because they help align the head and neck in the proper position, which can be quite helpful for many patients, as long as it is comfortable. When it comes to sleeping positions, everyone is different. Some patients find great success using a pillow between their legs for side sleepers, under their knees for back sleepers or even by using a whole body pillow.
The best advice I can give people is to become and stay aware of their posture during a variety of activities. In general, any kind of lifting, during yard-work or housework for example, can be hazardous. It’s important to keep your back straight, in an upright position, and to avoid bending from the waist down. Keep your back straight as you go down and then lean forward, returning to a straight position before you rise. Use the muscles and energy of your legs and knees to lift, not your back.
Stretching is a great way to alleviate stiffness and also to prevent injury. It’s important to remember not to maintain any one position for too long. Constant vigilance of your position can help you prevent postural stress and keep your healthy.
It’s vital to understand that when pain develops, prompt correction is key. If you’re experiencing achiness, general pain or discomfort, consult a chiropractor as a preventive approach. It’s unwise to wait until you are experiencing severe pain, which is the last indicator that you are having a problem. Often it can be corrected and arrested from progressing.
Many people don’t realize that chiropractic therapy is covered by most health insurance plans. For those patients without insurance or whose insurance does not cover it, most doctors have affordable rates that allow infrequent visits that still provide preventive therapeutic value.
Ask your friends or family members who have been to a chiropractor about their experiences. You also can consult a chiropractor for a consultation and evaluation to get an opinion about the general health of your back and posture.
As in so many things in life, mom is right: good posture is important.
Dr. Stanley Oh, D.C., Q.M.E. (qualified medical examiner) practices chiropractics at the Canyon Springs location of Riverside Medical Clinic. A graduate of the Cleveland Chiropractic College in Los Angeles, Dr. Oh has been a practicing chiropractor for more than 10 years; he has been with RMC since 2001. He is a member of the California Chiropractic Association and of Delta Tau Alpha, an international fraternity of the Healing Arts for Academic Excellence.
Riverside Medical Clinic is the largest private provider of ambulatory care in the Inland Empire. If you’d like to find a general physician or a specialist, call the clinic’s physician referral line at (951) 782-3602 or go to http://www.riversidemedicalclinic.com for an online physician directory by location and specialty.
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Call our billing department at (951) 782-3050.
Riverside Medical Clinic’s Brockton location is located in the heart of Riverside. In addition to having some of the area’s leading pediatricians, obstetricians and internists, this campus has about any specialist one might need.
The Brockton campus also offers urgent care, the most advanced imaging capabilities in the Inland Empire and comprehensive lab services. A complete vision center is onsite as well. Additionally, this campus has our Surgery Center, health and fitness classrooms, administrative offices and our human resources department.
The Brockton Campus has ample parking with many handicapped spots available. There is also public transportation near the main entrance. This location has doctors and specialists available Monday-Friday with Urgent Care open 7 days a week.
For hearing impaired services – TTY 711. To access language or LEP (Limited English Proficiency) services at no cost to you, call the number on your Insurance ID card or call (951) 683-6370.
We are located at:
7117 Brockton Ave. Riverside, CA 92506 |
8:30am - 5:30pm | (951) 683-6370 |
Urgent Care 7117 Brockton Ave. Riverside, CA 92506 |
Mon-Fri 8:00am - 9:00pm Sat & Sun 9:00am - 9:00pm |
(951) 782-3789 |
Laboratory |
Mon-Fri 7:00am – 6:00pm Sat 7:00am – 12:00pm |
(951) 782-3637 |
Pharmacy |
Mon-Fri 8:30am-5:30pm | (951) 782-3653 |
Occupational Medicine |
Mon–Fri 8:00am – 5:00pm | (951) 782-3707 |
Weekday After hours: Mon–Fri 5:00pm – 9:00pm | ||
Sat & Sun 9:00am-9:00pm | ||
Imaging |
Mon-Fri 8:00am – 4:30pm | (951) 782-3720 |
Urgent Care Imaging Hours: Mon-Fri 4:30pm – 9:00pm Sat-Sun 10:00am - 9:00pm |
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OB/GYN & Dermatology 7160 Brockton Ave. 2nd Floor Riverside, CA 92506 |
Mon-Fri 8:30am - 5:30pm | (951) 683-6370 |
Surgery Center |
(951) 782-3801 | |
Sports Clinic 7150 Brockton Ave. Suite 103 Riverside |
Mon-Fri 6:00am-8:00am | (951) 321-6338 |
Call Center |
Mon-Fri 7:30am - 5:30pm | (951) 683-6370 |
Riverside Medical Clinic’s Temescal Valley location has internal medicine practice practitioners, and other specialists
Our physicians see patients Monday-Friday. Our patients will be happy to know we have Urgent Care available as well.
Free ample parking with handicapped spots available for our patients and visitors.
For hearing impaired services – TTY 711. To access language or LEP (Limited English Proficiency) services at no cost to you, call the number on your Insurance ID card or call (951) 683-6370.
We are located at:
21634 Retreat Parkway Temescal Valley, CA 92883 |
8:30am - 5:30pm | (951) 683-6370 |
Urgent Care 21634 Retreat Parkway |
7 Days a Week 12:00pm - 8:00pm | (951) 493-6852 |
Imaging |
Mon - Fri 8:00am - 8:00pm Sat-Sun 12:00pm - 8:00pm | |
Laboratory |
Mon - Fri 7:00am-6:00pm & Sat 7:00am-12:00pm | (951) 493-6820 |
Radiology |
Mon - Fri 8:00am - 5:30pm | (951) 493-6909 |
Occupational Medicine |
Mon - Fri 8:00am - 5:00pm | (951) 493-6929 |
After Hours 5:00pm-9:00pm | ||
Sat & Sun 12:00pm-8:00pm | ||
Call Center |
Mon - Fri 7:30am - 7:30pm | (951) 683-6370 |
At our Eastvale clinic, we have primary care providers for adults and children who are supported by a caring staff. Additionally, we have lab and imaging services. And when you need a specialist, you are as close as any of our other locations throughout the Inland Empire.
For hearing impaired services – TTY 711. To access language or LEP (Limited English Proficiency) services at no cost to you, call the number on your Insurance ID card or call (951) 683-6370.
We are located at:
12742 Limonite Ave. Eastvale, CA 92880 |
8:30am - 5:30pm | (951) 683-6370 |
Adult Medicine |
Mon-Fri 8:30am-5:30pm | |
Pediatrics |
Mon-Fri 8:30am-5:30pm | |
Endocrinology |
Mon-Fri 8:30am-5:30pm (Out of Office Every Other Friday) | |
Imaging |
Mon-Fri 8:30am-5:30pm | |
Lab Services |
Mon-Fri 8:30am-5:30pm | (951) 739-2727 |
Occupational Medicine |
Mon-Fri 8:30am-5:00pm | (951) 739-2746 |
After Hours: Temporarily Closed | ||
Sat & Sun: Temporarily Closed |
Riverside Medical Clinic’s Jurupa Valley has physicians available Monday–Friday to assist patients looking for physicians from Family Practice to Radiology.
With multiple locations throughout the Inland Empire it makes the transition to a specialist convenient, should the need arise. Our physicians see patients Monday–Friday.
Ample parking is available with plenty of handicapped spots for our patients and visitors.
For hearing impaired services – TTY 711. To access language or LEP (Limited English Proficiency) services at no cost to you, call the number on your Insurance ID card or (951) 683-6370.
We are located at:
6250 Clay St. Riverside, CA 92509 |
8:30am - 5:30pm | (951) 683-6370 |
Pediatrics |
Mon-Fri 8:30 am - 5:30 pm | (951) 360-5260 |
Laboratory |
Mon-Fri 8:30am - 5:30pm | (951) 360-5280 |
Radiology |
Mon-Fri 8:30am - 5:30pm | (951) 360-5280 |
For Aviation Physicals please call (951) 360-5215 for available dates and times. |
Riverside Medical Clinic’s Mission Grove location was opened to provide a more intimate setting to receive healthcare. A handful of physicians in a well-designed clinical setting provide our patients a relaxed atmosphere as they visit their physician. Patients who see their primary care physician at the Mission Grove office have direct access to all of the specialists at our other locations throughout the Inland Empire.
For hearing impaired services – TTY 711. To access language or LEP (Limited English Proficiency) services at no cost to you, call the number on your Insurance ID card or call (951) 683-6370.
We are located at:
19314 Jesse Lane Suite 100 Riverside, CA 92508 |
8:30am - 5:30pm | (951) 683-6370 |
Pediatrics |
Mon-Fri 8:30am - 5:30pm | (951) 782-3640 |
Laboratory |
Mon-Fri 8:30am - 1:00pm | (951) 776-4518 |
Adult Medicine |
Mon-Fri 8:30am - 5:30pm | (951) 321-6539 |
Urology |
Mon-Fri 8:30am - 5:30pm | (951) 776-4503 |
Riverside Medical Clinic’s Moreno Valley campus is in the Canyon Springs/Moreno Valley area. We have physicians specializing in Pediatrics to Internal Medicine.
Our Moreno Valley campus has advanced imaging and lab capabilities. Our physicians are available to see patients Monday-Friday, Urgent Care is open 7 days a week.
There is ample parking available with plenty of handicapped spots for patients and visitors.
For hearing impaired services – TTY 711. To access language or LEP (Limited English Proficiency) services at no cost to you, call the number on your Insurance ID card or call (951) 683-6370.
We are located at:
6405 Day St. Riverside, CA 92507 |
8:30am - 5:30pm | (951) 683-6370 |
Urgent Care |
Mon-Fri 8:00am - 9:00pm Sat & Sun 9:00am - 9:00pm |
(951) 697-5453 |
Laboratory |
Mon-Fri 7:00am-6:00pm | (951) 697-5667 |
Pharmacy |
Temporary Hours Mon-Fri 10:00am-3:00pm Sat 9:00am - 1:00pm | (951) 697-5657 |
Occupational Medicine |
Mon-Fri 8:00am-5:00pm | |
Weekday After Hours: 5:00pm–9:00pm | ||
Sat & Sun 9:00am–9:00pm | ||
Imaging |
Mon-Fri 8:00am - 5:00pm | |
Sat & Sun 10:00am - 9:00pm |