Dealing with neck pain or headaches more often than you'd like? Welcome to the club! If you weren't aware, our society is dealing with a poor posture epidemic. As you read this right now, how's your posture? Are you sitting up straight with your shoulders back and your head resting at eye level? If so, props to you! But if you're like many of us, your head might be slanted forward, your back a bit curved, your shoulders a little rounded or your head tilted down.

Poor posture has become increasingly common, and it's likely linked to our overuse and reliance on smartphones and computers. Heard of text neck? It was coined in 2018 by a US chiropractor named Dr. DL Fishman to describe repetitive strain injuries in the neck area that have become more common due to technology (phones, laptops, tablets). The average human head weighs 12 pounds but tilted at a 60-degree angle (to look down at your phone), that weight increases to 60 pounds. Ouch.

Many people don't even realize their posture isn't great and are surprised to learn just how many issues poor posture can create. Neck pain, back pain, tight muscles, and headaches are common. The spine is meant to stay properly aligned and if it's not, muscles and tendons become strained as they try and compensate. Over time, this can lead to chronic pain, soreness, tightness and/or spinal misalignment. Other health problems can develop as a result of continual poor posture, such as digestion issues, poor circulation, and decreased lung function, among others.

So what's one to do? If you're experiencing symptoms that may be related to poor posture, your best bet is always to consult your doctor. He or she will have suggestions based on your specific posture issues. Depending on severity, a few physical therapy sessions may be recommended, where a knowledgeable therapist will go over different stretches and exercises to incorporate into your daily routine to help correct and maintain better posture.

Another thing to consider is your sleeping position. Poor posture isn't just a day-time thing! It's important to keep your spine properly aligned while you sleep. How do you do this? By making sure you're using the right pillow and mattress (and keeping in mind what type of sleeper you are: side, back or stomach).

For those dealing with neck pain and headaches, a proper pillow can make all the difference. If your pillow is too high or too low, your neck will be misaligned while sleeping. If it's too soft or too firm, same problem. It can be hard to find a pillow just the right height and support. A buckwheat pillow or millet pillow could be the perfect solution, as they have the unique benefit of adjustability. These pillows are filled with buckwheat and millet hulls and you can remove or add more filling to customize your pillow to the perfect firmness and height. The pillows are durable and boast a long shelf-life too, so you won't have to replace nearly as often as other types of pillows.

Having the perfect pillow won't matter if your mattress is way too firm or plush. The right mattress will allow a good sleeping posture, where your spine is properly aligned. If your mattress is too soft or firm, your spine will be slightly curved down or up. This can lead to muscle and tendon strain and restless nights. If you sleep with a spouse or partner, the same mattress may not work the best for both of you, so be sure to look for a mattress that is adjustable on each side. Ensuring your pillow and mattress are a good fit will help you get a better night's sleep.

Finally, just being aware of your posture can help tremendously. If you work at a desk, set a reminder every 20 minutes to check your posture. If you're spending too much time on your phone, make an effort to hold the phone up to eye level or put headphones in while on a call so you don't have to hold the phone up. There are even gadgets that you can wear that either remind you or physically hold your body in proper place.

If you tackle your posture, you should find relief from those pesky aches and pains.