Everyday Actions Could Be To Blame For Your Neck Pain!

It’s 4pm and, yet again, you’re headed to the medicine cabinet for your daily dose of Advil to cure your neck pain. Sound familiar? Do you ever wonder WHY this unrelenting, nagging pain won’t just go away already!?

I’ll tell you WHY! Unknowingly, your daily activities are causing those aches! Most neck pain is a result of repetitive daily tasks that put strain on the muscles and joints of your neck. Today I am going to touch on the 4 most common activities that you do EVERY DAY that trigger neck pain (and headaches!):

Computer Work:

Working at a desk where you are sitting all day in front of the computer is the NUMBER ONE thing we do that leads to neck pain. Why? Desk posture! Also known as “student or secretary syndrome”, the day-in, day-out strain that is put on your neck while lurched over your desk can really add up! The most common desk posture causes your upper back to slouch and round while your neck juts forward. This position lengthens your muscles and makes them weak. It also puts a great deal of pressure on your spinal disks, which can lead to disc bulging and pain (sometimes down the arms or the legs). Sitting with this posture every day leads to considerable muscular weakness and imbalance and this is known as “Upper Cross Syndrome” – one of the most common problems I encounter in my clinic!

If you do have to sit at a desk all day, take “microbreaks” every 15-20 minutes. Stand up and stretch, go for a short walk around your office, etc. Studies have shown that people who take these microbreaks are 21% less likely to suffer from neck and shoulder pain. For the proper ergonomic desk set-up, see the image below. You can also ask your chiropractor to come to your office for a workplace ergonomic evaluation. This will ensure that you (and your colleagues) are sitting in the optimal position for ongoing spinal health.  

Texting:

Discomfort and muscle pain from texting has become so common that it now has a name: “Text Neck”. Especially common in younger people and those in professional office settings, text neck is becoming a real problem and I am seeing it more and more in my clinic. Think about it: you are walking down the street and your phone “dings” that you have a new text message. Grab your phone and start typing. STOP and evaluate your posture. Your neck is probably hanging way down – so much so that your chin is nearing your chest. Excessive texting habits will not only lead to neck pain, but headaches, shoulder pain, arm and hand pain are very common symptoms as well. Dr. Dean Fishman of the Text-neck institute describes this problem as: “a repetitive stress injury to the body from using hand held mobile devices such as mobile phones, portable gaming units, MP3 players, e-readers and the like”. The biggest problem with this is that the younger text-hungry generations are showing up in chiropractic offices with postural irregularities, early spinal degeneration and curve reversal. 

Carrying a Purse or Computer Bag:

The oversized handbag and briefcase is really in style these days! What’s not in style? The back, neck and shoulder pain they can leave you with! Shop strategically for your handbags:

1.       Feel the weight of the bag first: You should not carry more than 10% of your body weight, so starting off with a heavy bag when empty is not a good start!

2.       Get a bag with a handle or with a cross-body strap (which happens to be very fashionable these days, lucky us!). The long strap shoulder bags pull you to one side and bump against your  hip, causing you to perform a balancing act that leads to hiking the shoulder up to keep it in place. If you must carry a bag with a long shoulder strap, switch sides often to avoid excessive asymmetrical stress.

3.    Carry only the essentials or take a smaller purse! The larger the bag, the more we can carry in it – although this sounds wonderful, your back may feel differently. If you are going out to the grocery store, take your wallet, keys, sunglasses – leave the water bottle, laptop, and any other accessories that you truly don’t need. The extras just add to the weight of the bag which increases the stress on your spine.

Fear of Spider....Veins!

Are you scared of spiders - the ones that start at the top of your leg and travel all the way down to the bottom? You know - those bluish spiders that can only be hidden by tights and pants?  Of course real spiders are easier to get rid of then the spiders - veins - that we are referencing. If you are continually on your feet read on.

What are varicose veins and WHY do we get them?

Varicose veins, also known as spider veins, are enlarged and often swollen veins that become large enough to be visible under the skin of your legs. Your heart contracts and this pressure of your heart muscles push fresh blood with oxygen through your arteries to all the cells of your body. The veins in your body carry blood from all of your cells towards your heart and allow for carbon dioxide and other waste products to be removed from your cells, but the veins do not have a pressure system, like your heart, to force the blood back up! Luckily for us, our bodies are pretty amazing and were designed to allow for a steady flow of blood through your veins through a number of complex mechanisms, one of which is a one-way valve system that only allows blood to move up towards your heart.

If your blood does not flow steadily through your veins, the blood can begin to pool and cause your veins to enlarge. When they enlarge, the valves become less effective – at this point, you’ve got varicose veins. You can develop them in a number of different places, but it is most common in your lower legs.

HOW can prevent these veins from developing?

The BEST way to prevent these veins from forming is to maintain a healthy cardiovascular system with regular exercise and a healthy diet. When your heart is strong, your blood vessels stay clean and flexible and allow for steady blood flow.

You also want to take care of your liver, as a large portion of your blood travels here first (your liver acts to remove the waste products returned in your veins before it reaches the heart). If your liver is stressed, it will degenerate and cause the blood to flow improperly through it, leading to the pooling of blood in the veins of your legs. Minimize your alcohol intake, as well as use of acetaminophen and prescription medication to help your liver maintain a healthy state.

Along with looking after your liver, you will also want to take care of your lungs! All of the blood that moves through your veins ultimately ends up in your lungs to pick-up more oxygen to re-deliver to your cells. If your lungs are diseased, the flow of blood becomes strained and can cause blood pooling in your veins, much in the same way as an ill liver can do.

Eating foods that are high in Vitamin C and flavonoids is essential to building and protecting strong blood vessels. Raw chocolate is very rich in flavanoids – the perfect excuse for chocolate!

If you are already noticing these little veins popping out under your skin, wearing compression stockings is the best first-line treatment for them. These stockings or socks are worn all day and act to steadily squeeze your legs, helping veins and your leg muscles to move the blood back up more efficiently. The prescription grade stockings can be found in most chiropractic offices and, at non-prescription pressures, in most pharmacies and drug stores.

Why should we try to prevent them?

If varicose veins are left to their own devices, they can become quite painful – worsening with walking or standing. They can also become so itchy that scratching can become uncontrollable and ulcers can develop. In very rare cases, the veins can form clots that can break off and travel to your lungs, leading to breathing and heart problems.

Sometimes, these veins are not very preventable – genetics play a strong role in determining whether you will get them. They also tend to show up in pregnancy due to the increased pressure of the growing womb on the inferior vena cave – one of the largest veins in your body. Don’t fret! Most of the veins that do appear during pregnancy will resorb.

Do you want to look 5 lbs thinner WITHOUT having to diet or exercise?

As seen at www.beautyconnexion.com

Who doesn’t! What’s the catch, you say? No catch this time – it’s all about posture. Maintaining proper posture can (and will) make you look thinner! It will also make your entire body feel better and is a major aspect of my patient treatment plans.

Let’s get the bad news out of the way first: poor posture can lead to excessive strain on our postural muscles and may even cause them to “give up” when held in certain positions for long periods of time (do you sit or stand ALL day!?). When this occurs, you are more prone to injury and back pain! There are a number of factors that can contribute to poor posture. These include: stress, obesity, pregnancy, weak postural muscles, abnormally tight muscles, foot pronation (your ankles roll inward – runners: this is very common for you!), and high-heeled shoes (remember my last article?). On top of all of this, if you have decreased flexibility, a poor work environment, improper posture while at work, and unhealthy sitting and standing habits, the chances are, you have bad posture.

Good posture is the correct alignment of body parts supported by the right amount of muscle tension against gravity. Without posture (and those muscles that control it), we would just fall to the ground! These postural muscles also work to maintain our balance during movement. It’s not just about looking thinner – improving your posture is associated with increased overall energy, better breathing patterns, improved blood flow and circulation, and improved health status!

Most people start the day with good posture, but, as the hours tick by, our muscles fatigue and we begin to slump and slouch. A simple scan at home can help you determine if your posture needs a make-over. When standing, your head, shoulders and hips should line up, one above the other. Start by looking at yourself from the side – you should be able to hang a string that lines up with the back edge of your ear, the tip of your shoulder, the hip trochanter (the body, hard bump that you can feel at the side of your hip), and just in front of your ankle bone. Now, look at yourself from the back (or have someone look for you!) – you should not notice any rotation or  tilt of  the head, your shoulders should be at the same level and not curled forward. Your hips should also be level and your feet should point outward slightly. See the following diagram for a better idea of what to look for:

I can hear you now: “Dr. G, can I correct my poor posture?”

YES – but remember, long-standing postural problems will take time to address as your joints and muscles have adapted to your preferences of the past! Conscious awareness of your body and muscular re-training will help you to correct your posture. This is a very common area of rehabilitation training that I provide with over 85% of my chiropractic patients - often, poor posture can be the culprit for MANY back and neck pain problems!

Your body is the only one you will ever get, so take care of it! Transformation is a present activity – begin correcting your postural imbalances today and reap the benefits of a healthier, more confident YOU!

OOH! Those Shoes are Pretty....Painful!!!

As seen at www.beautyconnexion.com

You know that feeling at the end of a long day when you finally get to take your heels off? All together now: Ahhh!! We all know that wearing heels is not good for us – our toes, ankles, knees, legs, hips and back all suffer for fashion. I wear them anyway, and I know you do too! So, what can we do about it? First, let’s find out what our favorite heels are doing to us.

The horror caused by your heels extends from your toes to your neck and shoulders! The possible ailments are many, so let’s take a look at an image to help explain some of the more common issues:

If you are like me and are going to wear them anyway, here are my top 10 tips to minimize the damage caused by your killer heels:

1.       Make sure your shoes fit before you buy them! Seems pretty simple, but most women squeeze into shoes that are at least a half size too small. Make sure you measure your feet every time you buy, as even a few extra pounds can make your shoe size increase.

2.       Wait until the afternoon or end-of-day to go shoe shopping to ensure a better fit. Your feet swell throughout the day and can cause a great change in your foot size.

3.       Invest in a shoe stretcher if your feet are different sizes (most people have different sized feet and this is normal!). Stretch the toe box of the smaller shoe to make some extra room for your larger foot.

4.       Try to stick to the same heel height across the board and avoid really high heels for day-to-day use (less than 3 inches). Varying the height of your heels can cause even more irritation to your Achilles tendon.

5.       Say it with me, ladies: PLATFORMS! These are much more supportive than stilettos and will allow you the extra height you desire while not sacrificing your body’s comfort.

6.       I have to get this in here somewhere: if you have constant knee pain, just avoid heels. Studies have shown an almost 30% increase in stress on the knee joint in heels higher than 2 inches. Knee osteoarthritis has also been linked to chronic heel wear.

7.       Get a regular pedicure to keep your toenails in good shape. Not only does it feel good (and who doesn’t need a good pampering!), but it will prevent ingrown toe nails and calluses, both caused by shoe pressure.

8.       Keep an emergency pair handy – I keep mine in my filing cabinet! An extra pair of flats or running shoes will be your savior if you need to go run an errand or are alone in your office for the afternoon.

9.       STRETCH! The muscles in the back of your calves and thighs will contract and physically shorten from chronic heel wear - this can lead to tendonitis (read: pain!) – stretch your calves twice a day (once at lunch and one at the end of your day after you remove your heels) to prevent shortening of the muscles. While you are at it, wiggle those toes around to increase the circulation to your poor little cramped up toes!

10.   If you are in chronic pain regardless, get yourself to your chiropractor. He or she will examine your lower limbs to determine if the problem is inherent. Sometimes a good pair of orthotics can help re-distribute forces and re-align stressed joints to make walking easier and keep you pain-free and looking good!

The Most Common Mechanical Disadvantage Seen in Runners is...

You guessed it – OVERPRONATION! Just after the heel strikes the ground when running/walking, the foot begins to pronate. Pronation is a movement that occurs as the weight of a runner moves from the lateral (outside) aspect of the heel to the medial aspect of the forefoot. This movement allows the foot and ankle to adapt to the terrain and absorb the impact of the footstrike. A certain amount of pronation is NECESSARY for proper running biomechanics, but too much or too little can contribute to some of the most common running injuries.

When the foot is in an overpronated position, the alignments of the three major joints of the foot are less than optimal. This misalignment cases the foot to become structurally unstable, and, in turn, the muscles, tendons and ligaments of the lower leg are forced to work harder in an attempt to stabilize the foot. This is why overpronators are more vulnerable to ankle injuries. If you are a runner with a visibly low arch, or have experienced recurrent or overuse pain/injuries, the chances are that you are overpronating.

The shoes of an overpronator will show extra wear on the inside of the heel and under the ball of the foot, especially the big toe.

Common Injuries Associated with Overpronation:

-Shin splints

-Plantar fasciitis

-Morton’s neuroma (interdigital neurofibroma)

-Achilles tendonitis

-Ankle sprains

-Knee injuries, hip misalignment, lower back pain

The above image demonstrates how overpronation can affect the entire body – this is not just a foot problem!

What’s the Deal with Orthotics – Can They Help?

A study conducted at the NIKE Sports Research Laboratory studied the effects of orthotics on rear foot movement in runners. Nine well-trained runners who wore orthotics were chosen as subjects. The results of the study indicated that orthotics reduced rear foot movement by roughly 1 degree – or 9% of the amount found in runners not using orthotics. The average reduction of the maximum velocity of pronation was 15%. Thus, this study indicated that custom made orthotic insoles control overpronation, which will treat and prevent many sporting injuries.

Overpronation on the right, corrected with an orthotic on the left.

Orthotics can help you with your foot problems – make sure you have them custom made by a professional that completes a foot and lower limb examination first! Orthotics work on your feet the same way that braces work on the teeth – by exerting gentle consistent pressure to bring your foot muscles and arches into proper alignment.

Your feet are the only pair you will ever have – take good care of them!

Concussions 101

Hi readers! Concussions have been in the news a lot lately, and Dr. Mike Evans has created a clever and informative video to explain the condition. If you have a child who plays contact sports, make sure they watch with you and know the signs and symptoms of this potentially dangerous brain injury!

Spinal Manipulation, Medication, or Home Exercise with Advice – Which is the BEST Treatment for Neck Pain?

Hello everyone and Happy New Year! 2012 is already producing some incredible research in the fields of chiropractic and medicine. Today I would like to share with you a recent article, published on January 3^rd, in the journal Annals of Internal Medicine. This original research article is a collaboration of both medical doctors and chiropractors with the goal of discovering which treatment or treatments are best for patients presenting with neck pain.

Mechanical neck pain is a very common condition that approximately 70% of people experience at some point during their lives. Neck pain results in millions of ambulatory calls and hospital visits each year and the health costs associated with neck pain are increasing. Although neck pain is not necessarily life-threatening, it can have a very negative effect on a person’s productivity and their quality of life in general. At the time the study was done, there was very little evidence to guide the therapy of choice for patients coming to our offices complaining of neck pain. The goal of this study was to test whether spinal manipulation (a chiropractic adjustment) is more effective than medication or home exercise for acute (1-4 weeks in duration) and subacute (4-12 weeks in duration) neck pain.

Information for this study was gathered in Minneapolis, Minnesota from 2001 to 2007, using participants between the ages of 18 and 65 years. The primary symptom of the study participants was non-specific neck pain of 2-12 weeks duration.

The participants were randomly assigned to one of the following three groups:

1.       Spinal manipulation group – treated in 15-20 minute visits using chiropractic spinal adjustments (a high-velocity type of joint thrust manipulation) and mobilizations (a low-velocity type of joint oscillation) of the neck and upper back.

2.       Medication group – treated in 15-20 minute visits using prescription medication, including anti-inflammatories, acetaminophen (Tylenol), narcotics, and/or muscle relaxants.

3.       Home exercise and advice group – provided in two 1-hour sessions, participants were given instructions for neck exercises and stretches as well as advice on how to adjust their daily activities to limit their neck pain.

RESULTS:

The results of this study show that spinal manipulation proved more effective than medication in both the short and long term, according to numerous measures of neck pain and function.  The spinal manipulation group, as well as the home exercise group, had similar long term benefits, but participants who received medication seemed to fare worse, with a consistently higher use of pain medication throughout the trial’s observation period. Although the frequency of reported side effects was similar among the three groups, the nature of the side effects differed. 40% of the spinal manipulation group reported side effects, as did 46% of the home exercise group – of these two groups, the side effects reported were musculoskeletal in nature, mainly sore muscles. 60% of the medication group reported side effects, which were more systemic in nature, mainly stomach irritation, dry mouth and drowsiness. It is important to note that the participants in the medication group reported higher levels of medication use after the study period was over. 

What should I take away from this study?

Next time that you have neck pain, don’t run for the medicine cabinet! Go see your chiropractor - he or she will provide the appropriate examination, diagnosis, treatment (be it spinal manipulation or mobilization), and home-care exercises for the best combination of therapies to get you feeling better, faster!

Of course, here is the link to the original article should you choose to read it: http://www.annals.org/content/156/1_Part_1/1.full.pdf+html