Back Clinic Posture Team. Posture is the position in which an individual holds their body upright against gravity while standing, sitting, or lying down. A proper posture visually reflects an individual’s health, ensuring the joints and muscles, as well as other structures of the body, are working properly. Throughout a collection of articles, Dr. Alex Jimenez identifies the most common effects of improper posture as he specifies the recommended actions an individual should take to improve their stance as well as enhance their overall health and wellness. Sitting or standing incorrectly can happen unconsciously, but recognizing the issue and correcting it can ultimately help many individuals develop healthier lifestyles. For more information, please feel free to contact us at (915) 850-0900 or text to call Dr. Jimenez personally at (915) 850-0900.
The low back is made up of five vertebrae, L1 to L5. Pain in the low back is common, specifically because of all the sitting at work, school, and home. Individuals dealing with low back pain know how difficult it can be to sit without discomfort and have found that a low back support pillow can help.
Low Back Support Pillow
A lumbar pillow is a pillow that supports the low back region of the spine. Different types include:
Specially shaped pillows made from materials like memory foam.
Lumbar pillows can be used on any chair at the office or home.
They are also helpful for travel with small-sized versions that can be packed and easy to carry.
How Lumbar Pillows Help
According to the CDC, the average adult spends around 6.5 and 8 hours a day sitting. Constant sitting hurts the body, specifically the spine and the back muscles, and is a significant cause of muscle stress. Properly supporting the low back helps remove the stress and strain. A low back support pillow can help correct sitting posture.
Pillow Options
There are plenty of options for low-back support pillow shapes, sizes, fillings, and materials. These include:
Some look like a half-cylinder in shape, rectangular, and curved.
Personal preference and comfort are different for everybody, and it could take some trial and error to find the right lumbar pillow. Some pillows are customizable, allowing the ability to add or remove filling as needed. Talking with a spine specialist, orthopedist or chiropractor can help in figuring out what type is best. Pillows come in various price ranges, with some at $10-15, while others can cost $100 or more. However, any pillow that provides enough support for the low spine’s natural curvature can work. It is important to be comfortable and supported to prevent pain and injury no matter where you sit.
Body Composition
Fermentable and Nonfermentable Fiber
The entire body can host trillions of beneficial bacteria. The majority live in the intestines and are referred to as the gut microbiome. Also known as the forgotten organ, these bacteria have a say in the body’s composition and overall health. The beneficial bacteria thrive on fermentable fiber, and fermentation in the gut produces short-chain fatty acids like:
These help suppress gut inflammation and can reduce the risk of various digestive disorders like:
Irritable bowel syndrome
Crohn’s disease.
Ulcerative colitis.
Foods that are rich in fermentable fibers include:
Oats
Barley
Fruit
Vegetables
Cereal fibers that are rich in cellulose, like wheat bran, are nonfermentable.
References
“What is Memory Foam?” Sleep Foundation, Seattle, WA. August 2020. https://www.sleepfoundation.org/mattress-information/what-is-memory-foam
“Association Between Sitting Time and Cardiometabolic Risk Factors After Adjustment for Cardiorespiratory Fitness, Cooper Center Longitudinal Study, 2010–2013.” Centers for Disease Control, Atlanta, GA. December 2016. https://www.cdc.gov/pcd/issues/2016/16_0263.htm
“Ergonomics for Prolonged Sitting.” The University of California at Los Angeles, Los Angeles, CA. https://www.uclahealth.org/spinecenter/ergonomics-prolonged-sitting
“Workplace sitting is associated with self-reported general health and back/neck pain: a cross-sectional analysis in 44,978 employees.” BMC Public Health, London, UK. May 2021. https://pubmed.ncbi.nlm.nih.gov/33957889/
Most individuals don’t think about how they walk or whether they are walking with the correct posture. Knowing how to walk with the proper technique and posture can help:
Ensure the bones and joints maintain proper alignment.
Decrease abnormal wear and tear on the joints, muscles, and ligaments from awkward positions.
Prevent neck, back, hip, and leg pain.
Reduce muscle aches and fatigue.
Reduce injury risk.
Improve balance, stability, and mobility.
Walking with the correct technique and posture is not complicated but requires individuals to stay aware of standing and moving.
Correct Posture
Walking is a physical activity that involves the whole body. It helps to focus on each part of the body to understand how to walk correctly fully.
Head-Up
Focus on standing straight with the chin parallel to the ground and ears aligned above the shoulders.
Imagine the head being pulled gently upwards by an invisible string attached to the sky/ceiling.
This can help prevent dropping the head into the chest while walking.
Maintain eyes forward and gaze.
Focus on an area about 10 to 20 feet ahead when walking.
Straighten and Extend the Spine
Focus on extending the spine while walking.
Avoid slouching, hunching, or leaning forward. This stresses the back muscles.
Relaxed Shoulders Down and Back
The shoulders have a role with posture and technique. Shoulders that are tense or hunched forward can strain the muscles and joints in the shoulders, upper back, and neck. When walking, perform the following:
Raise the shoulders as high as they will go in a shrugging motion, then let them fall and relax.
Shoulder shrugs will help relieve tightness or tension.
This places the shoulders in a natural position that allows for easy arm movement.
Keep the shoulders loose and relaxed.
Shoulder shrugs while walking can help ensure that the shoulders are relaxed and in the correct position.
Swing the Arms
Walking correctly can be helped by gently swinging the arms back and forth at the sides.
Make sure to swing the arms from the shoulders, not from the elbows.
Do not swing the arms across the body.
Do not swing the arms up too high.
Keep them around the midsection, not around the chest.
Engage the Body’s Core
The core muscles have an essential role and help the body move with ease.
To prevent injury or overuse wear and tear on the muscles and joints, it is recommended to avoid the following:
Looking down too frequently
Looking down at the ground or phone too much places unnecessary strain on the neck.
Do not take long strides
The power comes from pushing off of the rear leg.
Overstriding places stress on the lower leg joints.
Rolling or swinging the hips
The hips should stay as level as possible.
Slouching
This will help avoid back and shoulder strain.
Wearing the wrong shoes
Wear the right shoes when walking for more than a few minutes.
Shoes should fit comfortably.
Provide arch and heel support.
Well-cushioned to absorb the shock of the feet hitting the ground.
Benefits of Correct Posture
The physical and mental benefits of proper posture and optimal walking technique include:
Alleviation of muscle and joint pain
Walking properly will avoid placing unnecessary stress and strain on the muscles, ligaments, and joints.
Increased energy
Walking with incorrect/awkward posture can wear out the muscles faster, whereas walking with proper form helps conserve energy.
Improved breathing
Walking with the shoulders back allows the lungs to fill and expand fully. This makes breathing more manageable and efficient.
Improved circulation
When the body is properly aligned and moving correctly, it’s easier for the blood to circulate throughout the body.
Digestion improvement
When the internal organs are not compressed from awkward postures, the body digests food more efficiently and increases blood flow to the digestive tract.
Enhanced core strength
The abdominal muscles gain strength and power from walking correctly.
Reduced headaches
Keeping the head straight, not bending forward, can help reduce neck strain, leading to reduced headaches.
Improved balance
Correct posture improves balance and less prone to falling.
Correct gait and posture are not complicated but do take some practice to develop healthy habits. For any issues with gait or back problems, talk to a doctor, physical therapist, or chiropractor about technique improvement.
Body Composition
Ten-Thousand Steps Speed and Distance
Before deciding to put in the walking distance and time, speed also needs to be considered. Calories burned from walking depend on the intensity, or speed, of the walk. The average walking speed is about 3 miles per hour and the number of calories burned depends on walking speed.
A leisure 30-minute walk at two mph yields a burn of 102 calories
Moderate intensity of 3.5 mph in the same 30-minute walk increases to burn 157 calories.
The faster the pace, the greater the heart rate.
The more calories are burned covering the same distance.
However, reaching 10,000 steps can almost entirely be irrelevant if not careful with a stable caloric intake.
References
Buldt, Andrew K et al. “The relationship between foot posture and lower limb kinematics during walking: A systematic review.” Gait & posture vol. 38,3 (2013): 363-72. doi:10.1016/j.gaitpost.2013.01.010
Common posture mistakes and fixes. (2019). nhs.uk/live-well/exercise/common-posture-mistakes-and-fixes/
The cost of being on your toes. (2010). Archive.unews.utah.edu/news_releases/the-cost-of-being-on-your-toes/
Hackford, Jessie et al. “The effects of walking posture on affective and physiological states during stress.” Journal of behavior therapy and experimental psychiatry vol. 62 (2019): 80-87. doi:10.1016/j.jbtep.2018.09.004
Perfecting your walking technique. (n.d.). health.harvard.edu/exercise-and-fitness/perfecting-your-walking-technique
Posture exercises: It is easy to get into the bad habit of poor/improper posture, especially at work where an individual gets into a groove and continues without thinking about their posture. Not until discomfort and pain begin to present do individuals start thinking about what is causing the issues. This usually includes:
Back pain
Shoulder pain
Neck pain
Tight/Compressed spine
They don’t realize that all these issues are brought on by prolonged sitting and practicing improper posture. Individuals that practice proper posture:
Sleep better
Move better
Have reduced to no aches and pains
Digestion improves
Organ function improves
Have better overall health
Being aware of proper posture is the first step in being able to maintain it. When you feel the spine starting to curve, shoulders hunching, or the back sway, stop and take a moment to reposition the body back into proper alignment.
Seated Posture
Proper posture means sitting, standing, or walking in a position with little to no strain on the body’s muscles and ligaments. Good seated position means:
Sitting with the back straight and shoulders back.
Having all of the natural curves of the spine in alignment.
Keeping the knees bent at a right angle with the feet flat on the floor.
The weight is distributed evenly to both hips.
Keep the arms at 90 degrees to the torso, using the armrests or on a desk.
When looking at a computer monitor, keep it at a position where you are looking straightforward.
Use a chair with lower back support.
Even when sitting with good posture, it’s important to avoid sitting in the same position for more than 30 minutes.
Regularly stand up, walk around, and stretch out.
Posture Exercises
Posture exercises will help to strengthen the back, neck, and shoulders. They also help as a reminder for maintaining good posture throughout the day.
Shoulder Lift and Release
When sitting down for long periods, individuals tend to develop hunched shoulders. It is caused by an imbalance of muscles in the neck and upper back. Specific muscles in the neck, specifically the pectoralis major and minor, become shortened and tight. The other muscles in the upper back, the trapezius,latissimus dorsi, and rhomboids, weaken and stretch out. These muscles can be stimulated by stretching throughout the day.
Sit in your chair with your feet flat on the floor and spine straight.
Pull the shoulders up towards the ceiling.
Hold them there for three to five seconds.
Let the shoulders drop.
It is recommended to repeat 5 to 6 times every hour.
Shoulder rolls
Another exercise for avoiding rounded/hunched shoulders.
Sit in your chair with your feet flat on the floor and spine straight.
Take a breath in.
Lift the shoulders towards the ears.
Move the shoulders back.
Squeeze the shoulder blades together.
On the exhale, finish the rotation by dropping the shoulders back to a neutral position.
Repeat 5 to 6 times every hour.
The exercise can be done in the opposite direction.
Neck rolls
Forward head posture, aka text neck, can develop. Neck rolls are recommended throughout the day.
Lean your head towards the right shoulder.
Relax the neck and let your head roll towards your chest.
Continue rolling your head towards the left and up and around back to the starting position.
Perform at least 3-4 neck rolls every few hours.
Repeat the exercise and change direction.
Trapezius stretch
The trapezius is a major muscle group in the upper-middle section of the back and the neck. The trapezius is responsible for moving the shoulder blades and extending the neck. Stretching these muscles regularly will help maintain good posture.
Sit in your chair with the spine straight and feet flat on the ground.
Place the right hand over the top of your head.
Gently pull your head towards the right shoulder.
Perform one to three times for each side.
Hold the pose for 30 to 60 seconds.
Arm rotations
This exercise can help maintain back and shoulder alignment. This can be performed sitting or standing.
Stretch out the arms to the sides with palms facing downward.
While keeping the spine straight, move the arms in small circles.
Perform ten repetitions rotating the arms forward, then backward.
Perform 3-4 sets.
Doing these posture exercises at your workstation regularly will help improve and maintain proper posture and minimize the risk of back, neck, and shoulder pain.
Body Composition
Fitness for Long-Term Health
Muscle building isn’t only for bodybuilders and athletes. Everyone can benefit from building their Lean Body Mass for long-term health. It is crucial to monitor Lean Body Mass changes by having body composition measured. Body composition analysis divides the body’s weight into various components.
Fat Mass
Lean Body Mass
Basal Metabolic Rate
This will give a clearer picture of overall fitness and health.
Building Lean Body Mass is an investment in the body’s future. The more LBM that is built, the more is in reserve when the body needs it. But before adding protein shakes and resistance workouts to the daily regimen, there needs to be a plan. The first step to building healthy lean body mass is to measure how much there is with a body composition analysis.
References
Biswas A, Oh PI, Faulkner GE, et al. Sedentary Time and Its Association With Risk for Disease Incidence, Mortality, and Hospitalization in Adults. Ann Intern Med. 2015;162:123-132. doi:10.7326/M14-1651. Accessed January 7, 2017.
Ergonomics for Prolonged Sitting. UCLA Spine Center Web site. http://spinecenter.ucla.edu/ergonomics-prolonged-sitting. Accessed January 7, 2017.
Florido R, Michos E. Sitting Disease: Moving Your Way to a Healthier Heart. U.S. News & World Report. http://health.usnews.com/health-news/patient-advice/articles/2015/09/14/sitting-disease-moving-your-way-to-a-healthier-heart. Published September 14, 2015. Accessed January 7, 2017.
Fortner, Miles O et al. “Treating ‘slouchy’ (hyperkyphosis) posture with chiropractic biophysics®: a case report utilizing a multimodal mirror image® rehabilitation program.” Journal of physical therapy science vol. 29,8 (2017): 1475-1480. doi:10.1589/jpts.29.1475
Levine JA. What are the risks of sitting too much? Mayo Clinic Web site. http://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005. Published September 4, 2015. Accessed January 7, 2017.
O’Connor B. Sitting Disease: The New Health Epidemic. The Chopra Center Web site. http://www.chopra.com/articles/sitting-disease-the-new-health-epidemic. Accessed January 7, 2017.
Wolfe, Robert R. “The underappreciated role of muscle in health and disease.” The American journal of clinical nutrition vol. 84,3 (2006): 475-82. doi:10.1093/ajcn/84.3.475
APT is short for anterior pelvic tilt. APT is when the pelvis tilts more down than forward, which can cause strain on the surrounding muscles and the spine to hold the torso up. The body’s own anatomical structure causing the condition and/or part of a bad habit that an individual has grown accustomed to. This can be from injury/s, back, and/or hip pain causing an individual to take on awkward postures to compensate for the discomfort and try and avoid it. However, these unhealthy postures cause their own set of musculoskeletal problems. Addressing this form of poor posture can help reduce and alleviate low back and hip pain and prevent further injuries. Chiropractic can pinpoint an anterior pelvic tilt and fix it.
Anterior Pelvic Tilt
What happens is the pelvis becomes tilted or rotated forward. Place the hands, specifically the fingertips, on the hips. There are bone ridges. These are the iliac crests. If they’re facing more toward the ground than directly forward, this could be an anterior pelvic tilt. It usually happens when the hip flexors become tight and pull the pelvis down. Another contributor is the glute and hamstring muscles have weakened and are not strong enough to counteract the forward pulling. This can be caused by sitting for long periods, poor posture, and for women who wear high heels regularly. These contribute to tightening the hip flexors and the glutes, hamstrings, and core muscles.
An anterior pelvic tilt causes an increase in the curve of the lower back. It can feel like the hip flexors are tightening up. It typically affects the lower back at the lowest two levels, which are L4-5 and L5-S1. There can be long-term issues if an anterior pelvic tilt is left untreated. The spine becomes more vulnerable to disc issues that can include:
An anterior pelvic tilt is a repairable condition. Several exercises can help loosen/relax the hip flexors and strengthen the core and posterior muscle chain. This in addition to walking and reducing wearing high heels regularly. A few exercises for anterior pelvic tilt.
The Tail Tuck
This is literally trying to tilt the tailbone forward, like tucking in an imaginary tail. This can be done for 10-12 reps and up to 3 times.
Plank
Core-strengthening exercises can help with all types of back and hip problems. If possible, do the exercises in front of a mirror to ensure no arching of the back or the butt sticking out. If it is too difficult on the hands, go to the elbows. If there are wrist or shoulder issues, planks can be done on a raised surface, like a table or couch. Hold as long as possible, maintaining proper form. Start with 10-30 seconds and build up to minutes.
Strengthening the Glutes
It is recommended to strengthen the glute muscles. This can be done with exercises like clams or side-stepping with resistance bands. For clams, lie on the side and raise each leg up and down 10-12 times, up to 3 sets. For side-stepping, place resistance bands around the ankle/shin area and step to the side for 8-10 steps. Then go the other direction for the same number of steps. Repeat up to 3 sets.
Hip Flexor Stretch
Lunge forward while standing or lunge and kneel with the other leg on the ground. Then move the torso back a little and engage the core to stretch the hip flexors in the front of the thigh/pelvis area. Hold for 30 seconds, then release. Repeat 3-5 times per leg.
Lifestyle
These exercises can help, but if there is no progress around a month, contact a qualified chiropractor or physical therapist for further instruction and supervision. Also, if any neurological symptoms present like:
Sciatica
Shooting pain
Numbness
Tingling
Weakness
See a doctor as soon as possible.
Fixing posture-related problems require individuals to learn to be posture aware along with making some lifestyle adjustments. One way to do these exercises is to tack them onto a workout. Also, set reminders on a calendar to get up, stretch, and move around if sitting most of the day.
Body Composition Health
Difference between Processed sugar and Natural sugar
There are different types of sugar. There are natural sugars that are found in:
Fruits
Vegetables
Nuts
Whole grains
Beans
All sugar is broken down into glucose. However, foods that contain natural sugar are also rich in nutrients, including:
Vitamins
Minerals
Fiber
Protein
All which the body requires for optimal health.
Natural sugar does not lead to excess sugar intake; it happens with processed sugar. Processed sugar is extracted from sugarcane or sugar beet and is normally found as sucrose. This is present in cakes, cookies, cereal, and beverages. Processed sugar is also hidden in foods that are not sweet, like:
Microwave meals
Spaghetti sauce
Low-fat yogurt
Ketchup
Sports drinks
Foods that contain processed sugar are an energy source, but they contain little or no nutrients and can cause blood sugar levels to spike. In addition, consuming too much sugar is linked to an increased risk of:
Diabetes
Accelerated aging
Weight gain
Research has found that added sugar contributes to around 17% of the total calorie intake for adults. The recommended daily amount of calories from added sugar is 10%.
References
Azaïs-Braesco, Véronique et al. “A review of total & added sugar intakes and dietary sources in Europe.” Nutrition journal vol. 16,1 6. 21 Jan. 2017, doi:10.1186/s12937-016-0225-2
Centers for Disease Control and Prevention (CDC). (May 2020) “Acute Low Back Pain” https://www.cdc.gov/acute-pain/low-back-pain/index.html
National Institute of Neurological Disorders and Stroke. (March 2020) “Low Back Pain Fact Sheet” https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet
Orlando Health. (2019) “Bad Posture Often to Blame for Chronic Pain and Health Issues, But Survey Finds Too Few Americans Are Concerned” https://www.orlandohealth.com/content-hub/bad-posture-often-to-blame-for-chronic-pain-and-health-issues
Improper posture affects the whole body and can lead to various pain issues throughout the body. Correcting posture is recommended before trying to correct it when pain begins to present. If pain is presenting, chiropractic treatment will bring relief, stabilize the spine, realign/balance the body, and educate the individual on maintaining proper posture through stretches, exercises, physical therapy, and lifestyle adjustments.
Improper posture symptoms
Neck Pain
Discomfort, stiffness, tightness, and pain are common when sitting at a workstation. This comes from a forward head/head jutting position. The head pushes forward and is not aligned with the shoulders. This means that the neck takes on a compromised position. The head forward position places significant strain on the neck muscles. Because of this neck discomfort and pain often occur later in the afternoon and evening. If not sure whether head jutting is taking place, try placing the chin to the chest. If not able or if there is discomfort/pain in the upper back, there is some forward head jutting.
Shoulder Discomfort and Pain
When we sit for extended periods, the body relaxes muscles that would normally be used if standing. One set of muscles is in the upper back. This causes slouching with a rounded upper back/shoulders. The more time the body stays in any one position, the more it begins to conform to the unhealthy position. This also causes pain in the upper, front part of the shoulders. The pain is noticeable when trying to bring the arm/s overhead or when trying to perform exercises like pushups or pullups.
Regular Headaches
Regular headaches are another symptom of improper posture. Forward head posture is usually a contributor combined with the long hours sitting or standing. However, headaches can be caused by a variety of causes that include:
Stress
Tension
Dehydration
Low Back, Tailbone Discomfort, and Pain
Lower back pain is a very common symptom of improper posture. For individuals under 40, pain and discomfort present because of improper posture while sitting or standing and a lack of stretching and exercise. Sitting for a long time causes the muscles that bring the thighs towards the chest, known as the hip flexors to be consistently flexed, with no relief. This causes the hip flexors to shorten and tighten. This pulls the pelvis out towards the front of the body, creating an exaggerated spinal curve.
Buttocks or Stomach Pushes Outward
Take a look at the body’s profile, does the butt and/or stomach stick out? If so this could be hyperlordosis also known as Donald duck posture. This can come from wearing high heels too much, the body having to carry extra weight in the stomach area, and sometimes this comes from pregnancy. Sometimes, this happens when individuals stand with their knees locked. This causes the rear end and/or belly to push out.
Correcting Improper Posture
The main problem with correcting posture is the ability to maintain proper posture. Many individuals go back to the unhealthy positioning without recognizing that they are doing it. There are devices to help correct poor posture habits. This could be a brace or harness that detects when the body is slouching and vibrates to let the individual return to a proper position.
Chiropractic Care and Physical Therapy
The most effective and thorough way to correct years of improper posture is to see a professional chiropractor. A complete diagnosis, inspection, and analysis of an individual’s posture when sitting, standing, walking, and running will be done. They will educate the individual on correct posture, how to achieve and maintain it. If pain is presenting, the chiropractor will take steps to correct any subluxations, misalignments, and develop a personalized treatment plan, to heal the body first. Treatment modalities can include:
Chiropractic adjustments
Physical therapy
Massage
Heat therapy
Infrared
Ultrasound
TENS device
Health coaching
Nutritional advice
Once the body has healed and is moving freely, the doctor will recommend exercises and stretching programs to do at home. This will improve and help maintain proper posture. An experienced musculoskeletal professional will keep the body balanced and prevent further injuries.
Body Composition
Hydrating the body with water or a sports drink
Many individuals prefer drinking sports drinks during and after physical activities, sports, and exercise. Many are opposed to water because of the lack of taste, while sports drinks have taste and added electrolytes. But many sports drinks have added ingredients and sugars. This makes them not the best choice for individuals trying to lose calories. Take a look at some of the additional ingredients:
Electrolytes
Minerals, like potassium, sodium, and magnesium, have an electric charge that helps maintain the body’s ionic balance. The body loses electrolytes when sweating. A sports drink can help replace the lost electrolytes.
Carbohydrates
Most of the carbohydrates come from sugars. Carbohydrates are one of the body’s energy sources and sports drinks are designed to refuel the body after hard physical activity.
Amino acids
These are protein building blocks. Drinking a sports drink after an intense workout can help the body recover quicker. Therefore, some of the additional ingredients in sports drinks offer hydration extras that water on its own cannot. However, water should always be the first drink of choice. But there are certain times when a sports drink is what the body needs.
When participating in high-intensity physical activities, workouts, sports that last longer than 45 minutes to an hour. Here a sports drinks can help replenish the body’s electrolytes better than water.
Individuals that sweat high levels of sodium (look for sweat stains/rings on skin or clothing) can benefit from re-hydrating with a sports drink.
Endurance athletes, triathletes, marathon runners, long-distance athletes, etc can also benefit from a sports drink, from the increased fluid loss.
In these activities, athletes should make sure the sports drink they are consuming contains carbohydrates and electrolytes.
Disclaimer
The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.
Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, CTG*
email: coach@elpasofunctionalmedicine.com
phone: 915-850-0900
Licensed in Texas & New Mexico
References
Hao, Ning et al. “Enhancing creativity: Proper body posture meets proper emotion.” Acta Psychologica vol. 173 (2017): 32-40. doi:10.1016/j.actpsy.2016.12.005
Jaromi, Melinda et al. “Treatment and ergonomics training of work-related lower back pain and body posture problems for nurses.” Journal of clinical nursing vol. 21,11-12 (2012): 1776-84. doi:10.1111/j.1365-2702.2012.04089.x
O’Connor B. Sitting Disease: The New Health Epidemic. The Chopra Center Web site. http://www.chopra.com/articles/sitting-disease-the-new-health-epidemic. Accessed January 7, 2017.
When a machine isn’t working correctly because the mechanism’s parts have slipped, shifted, become loose, and are on the verge of breaking down, an expert/professional is called in to repair the damaged parts. The same can be said of the spine. From all the movement at home, work, shopping, activities the spine also compresses and falls out of place becoming misaligned. That’s when individuals need to call a chiropractor to repair/realign the spine. The spine is an integral component of the body’s functionality and health. This includes:
For the spine to operate at its best proper alignment is necessary. The spine is impacted by everyday activities that shift, jolt, bounce, and stress the spine. Exacerbating the regular wear and tear includes:
The head, shoulders, and spinal curves align from the side in general creating an S shape
Every individual’s spine varies significantly. This is why a professional chiropractic examination, diagnosis, and customized treatment plan will maximize spinal alignment and overall health.
Chiropractors are the Expert Repair Specialists
Chiropractors are specially trained at spotting spinal misalignment/s and repair. This is done non-invasively through manual adjustments and mobilization techniques. When the spine is in optimal alignment it will prevent and activate the body’s natural healing abilities. Once spinal alignment is achieved the chiropractor can help maintain proper alignment with exercise, health coaching, lifestyle adjustments, and nutrition to maximize individual health.
Body Composition
A partner, spouse, friend, co-worker, professional for maintaining health
Finding someone to share the highs and lows during an individual’s health journey will significantly help relieve stress and continue to be motivated. It can be a spouse, best friend, coworker, or licensed professional. When an individual vocalizes their thoughts and feelings, they gain confidence in their ability to handle whatever comes their way. This is an individual that will help navigate the negative emotions by listening and providing advice and encouragement.Take some time every week to share successes, failures, goals, etc. Whatever comes to mind to just get it out there so it can be evaluated and broken down into manageable parts. The great thing about sharing is that it can inspire positive changes.
Disclaimer
The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the musculoskeletal system’s injuries or disorders. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.
Dr. Alex Jimenez DC, MSACP, CCST, IFMCP, CIFM, CTG*
email: coach@elpasofunctionalmedicine.com
phone: 915-850-0900
Licensed in Texas & New Mexico
References
Diebo, Bassel G et al. “Sagittal alignment of the spine: What do you need to know?.” Clinical neurology and neurosurgery vol. 139 (2015): 295-301. doi:10.1016/j.clineuro.2015.10.024
Caprara, Sebastiano et al. “Spinal sagittal alignment goals based on statistical modeling and musculoskeletal simulations.” Journal of biomechanics vol. 102 (2020): 109621. doi:10.1016/j.jbiomech.2020.109621
Senzon, Simon A. “The Chiropractic Vertebral Subluxation Part 10: Integrative and Critical Literature From 1996 and 1997.” Journal of chiropractic humanities vol. 25 146-168. 6 Apr. 2019, doi:10.1016/j.echu.2018.10.008
Individuals do not have a poor posture on purpose. It becomes a habit that just goes on until discomfort or pain present. Body awareness is known as proprioception. Proprioception is known as muscle sense or joint position sense. This is the subconscious nature of the body’s understanding of its position in space and the ability to position ourselves comfortably.
Achieving proper and healthy posture means there needs to be a constant mindset of staying aware of how the body is positioned. Then regular adjustments of body position are required to maintain healthy body awareness and from getting into bad habits. To illustrate this consider walking forward in complete darkness. The body knows its relative position even without seeing and understands its existence in space. This is a function of the brain.
It is part of the subconscious and so have little to no control over it. Because of this individuals begin to lapse into poor poster habits. An example tilting the head when looking forward or all the way down when checking the phone. Over time, these bad habits contribute to spinal misalignment. This is where chiropractic can help individuals realize their proprioception tendencies and actively relearn and strengthen positive body awareness and break away from negative postural habits.
Body Awareness Habits
Laying the groundwork for correction of body awareness involves understanding the body’s unconscious habits and the damage that is occurring. Chiropractic is highly effective for outlining what is happening with the help of radiological imaging and spinal curvature benchmarks. Once an individual begins to understand how their posture and spine health are being affected, they can make adjustments to combat this. This requires constant vigilance by the individual to actively realize and correct proprioception.
Optimal Body Exercises
For individuals that have engaged in dysfunctional habits for years, a chiropractor may recommend optimal loading exercises. This process involves teaching how to better balance the body for optimal posture development. For example, a chiropractor will have a patient strengthen a weak leg that is shifting the body’s weight to the other dominant leg that results in unbalanced weight distribution causing hip and back pain. Another example of optimal loading may include executing a series of motions/movements with the non-dominant side. The goal of optimal loading is to train the brain to balance the body in a healthier fashion, instead of reverting to a bad habit.
Ergonomics
Ergonomicscan also help correct dysfunctional proprioception. They can help to address specific defaults of the subconscious. For example, the positioning of a computer screen at the correct height and angle can improve the habit of turning or tilting the head. Another example is utilizing custom foot orthotics to balance the feet and prevent pronation. A chiropractor can determine exactly where the ergonomic intervention will have a significant effect in correcting dysfunctional proprioception.
Chiropractic Relief
Chiropractic postural adjustments, optimal loading exercises, and ergonomics are all recommended tools in rehabilitating and preventing bad posture habits. Injury Medical Chiropractic and Functional Medicine Clinicwill explore every possible approach to help patients understand and overcome the body�s bad habits, and help them achieve optimal spine health.
Body Composition
Muscles get weaker with too much sitting
When sitting the gluteal muscles, abdominal muscles, and legs become dormant. Sitting for extended periods day after day causes these muscles to begin to degenerate. Metabolism is linked with body composition. Having more muscle increases metabolism and helps the body burn more calories.
Any muscle loss, especially from the lower body which is the largest muscle group, can lead to progressive fat gain if the diet is not adjusted. With time gradual muscle loss from the lower body can hurt functional strength, and older age increases the risk of falls and affects the quality of life.
Dr. Alex Jimenez�s Blog Post Disclaimer
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
References
Corliss J. Too much sitting linked to heart disease, diabetes, premature death. Harvard Health Blog. http://www.health.harvard.edu/blog/much-sitting-linked-heart-disease-diabetes-premature-death-201501227618. Published January 22, 2015. Accessed January 7, 2017.
Ergonomics for Prolonged Sitting. UCLA Spine Center Web site. http://spinecenter.ucla.edu/ergonomics-prolonged-sitting. Accessed January 7, 2017.
Florido R, Michos E. Sitting Disease: Moving Your Way to a Healthier Heart.�U.S. News & World Report. http://health.usnews.com/health-news/patient-advice/articles/2015/09/14/sitting-disease-moving-your-way-to-a-healthier-heart. Published September 14, 2015. Accessed January 7, 2017.
We all have our hobbies that we are passionate about, love doing, and could see turning into a second career. However, certain hobbies can generate stress on the spine. This often leads to a decrease in being able to participate in these activities, which can lead to various health issues. Maintaining the body’s physical fitness and keeping the spine healthy is key to being able to continue without neck or back pain. Hobbies are an important part of life. Individuals need to enjoy what they love from sports activities to music to arts and craft projects. Having activities/hobbies help:
Boost mental health
Relieve stress
Lower blood pressure
Promotes weight loss
Meditative qualities
Here�s how to make sure the hobbies/activities are fun and safe.
Protecting the Neck
Poor posture is one of the leading causes of neck and back pain. Looking down or being in a standing/sitting hunched position regularly increases the load/stress on the neck increasing the chances for strain, injury, headaches, and chronic pain. In the neutral position, the skull weighs around 10-12 pounds.
When leaning the head forward weight increases from let’s say 27 pounds at a 15-degree angle to 60 pounds at a 60-degree angle. The strain on the cervical vertebrae, joints, and muscles can be immense. A good example is text-neck. This has become a normal thing when using a smartphone, gaming, or other similar activities.
Studies suggest that the average individual spends three to five hours a day on a smartphone or tablet. This means three to five hours of extra weight on the cervical spine. Engaging in a hobby that requires an individual to look down constantly in a similar fashion can lead to serious and chronic neck pain along with other cervical issues.
Individuals are spending more time at home and getting more serious about their hobbies. This is fantastic, however, these individuals need to take time to stretch out, and get some physical activity into their hobby routine. Just like taking frequent walk-around, stretch out at work breaks, so to do hobbyists need to step back from their projects to keep a healthy balance. The position of the neck and the way it is held for activities like:
Sewing
Carpentry
Gardening
Painting
Pottery
Knitting
Music
Hobbies like this can increase the risk of neck pain, so the key is prevention, paying attention to head posture every now and again, and taking stretching breaks.
Proper Posture Makes a Difference
Many individuals stand and sit when working on their hobbies. This is quite common and is encouraged when doing these absorbing activities. But being immersed in these activities, most forget to check their posture when doing so. This is what leads to problems that at first are shrugged off as just soreness.
Eventually, the individual begins to engage in bad/awkward posture habits that avoid the pain and think this will help. This worsens the problems and promotes further strain/injury. Leaning, bending, reaching, and twisting curves the spine increasing the load and stress. Performing these actions over and over for extended periods means:
Strain
Low back pain
Muscle spasms
Sciatica
Leg pain
Foot pain
Slouching is another posture problem that increases the likelihood of lower back pain. Slouching causes gaps between the lower back vertebrae. This stresses the facet joints or the connections between the vertebrae. The soft tissues elongate/stretch and lengthen like muscles and connective tissue. What elongation does is:
Cause the tissues to attempt to snap back to the original shape. This can cause painful spasms.
Muscles that are constantly elongated become weaker with time.
The longer an individual sits, stands, and slouches impacts the body’s health negatively, leading to a chain of health problems. Maintaining proper posture and keeping the spine straight minimizes the strain on muscles and the vertebrae. Prevent pain and discomfort.
Ergonomics at the House
Ergonomic stressors include:
The force/s required to perform and complete a physical chore/task.
Adopted static and awkward working postures to complete task/s
The repetitiveness of the task/s
Any of these factors or combination places a higher risk for discomfort, pain, and injury. The immediate surroundings like the bench, work area, craft room, etc. and how the individual moves or does not move, and interacts in these areas is the focus of ergonomics. Proper ergonomics will help protect the spine, as well as the rest of the body. Improper ergonomics can cause damage like muscle strain, repetitive movements, and incorrect posture. Taking a look at the hobby workspace the ergonomics, and making any necessary adjustments can help prevent strain/injury.
Proper seating
Make sure the right type of chair, stool, bench, etc is being utilized. Adjustable types that have neck and lower back support are the way to go. Make sure the base is stable, the seat is comfortable and adjustable. Backrests and armrests can help maintain proper posture.
Correct table/desk/workstation height
Various drafting tables and lap desks have adjustable surfaces to adjust the height for working with a proper ergonomic posture. If the work surface is not adjustable adjust the chair or make adjustments as needed. The hips should be higher than the knees to take the strain off the sacrum and lower back. The upper back should be straight, with the shoulder blades together creating a supportive platform for the neck and head.
Tools
Using the best tools for working and organization will help avoid injuries and constant awkward positions like leaning/reaching over and around the workspace. Look for tools that can be adjusted to different heights, resistance levels, etc. depending on what is needed and what will reduce any strain.
Vision
If an individual needs to lean in to get a closer look then vision could be the problem. If an individual wears glasses it could be time for a check-up. Or if an individual does not wear glasses, it could be time to see an optometrist. Non-prescription magnifiers could be the answer.
Stretching Regularly
Working too long in one position can be detrimental to overall health.
It is very understandable when individuals get into the zone, working on something creative, and not wanting to stop the flow. However, frequent breaks are vital. Stretching regularly and getting up to move around is key to staying healthy.
Neck Stretch
Stretch the neck by turning the head from side to side in a gentle fashion.
Tip the head to each side so the ear almost touches the shoulder.
Lower the head so that the chin almost touches the chest.
Turn the to look diagonally down at the armpit. This stretches the trapezius and levator scapulae muscles.
Hold the stretches for 10-15 seconds.
Always perform slowly and gently.
Lower Back Stretch
15 minutes a day of stretches will maintain the health of the spine. If pain or discomfort becomes frequent or unmanageable, seek professional help. Physical therapists and chiropractors are trained in orthopedic issues and ergonomics without prescription. Call a doctor or physical therapist to find out if treatment is necessary. Following these guidelines can help keep hobbies fun and without pain.
Lower Back Pain Skate Boarding Injury Treatment
Dr. Alex Jimenez�s Blog Post Disclaimer
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
The spinal/vertebral column extends from the skull to the pelvis and consists of individual bones known as vertebrae. It is what holds the body upright, allows the body to bend, twist, and is the conduit for major nerves running from the brain to the rest of the body. The vertebrae are grouped into four regions. They are the:
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SpinalTerminology
Number of Vertebrae
Area of Body
Abbreviation
Cervical
7
Neck
C1-C7
Thoracic
12
Chest
T1-T12
Lumbar
5-6
Low back
L1-L5
Sacrum
5 fused vertebrae
Pelvis
S1-S5
Coccyx
3
Tailbone
None
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Cervical Vertebrae
The cervical spine breaks down into two parts. The upper cervical C1 and C2, and the lower cervical C3 through C7. The C1 vertebrae are known as the Atlas and the C2 the Axis. The Occipital Bone is a flat bone that forms the back of the head.
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Atlas
The Atlas is the first cervical vertebra and is abbreviated as C1. This vertebra supports the skull. It appears different from the other spinal vertebrae, as it resembles a ring and is made up of two masses joined at the front and back by the anterior and posterior arches. �
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Axis
The Axis is the second cervical vertebra and is abbreviated C2. It is a tooth-like process that projects upward. It is referred to as the odontoid process or dens, which is Latin for tooth. It provides a kind of pivot and collar that allows the head along with the atlas to rotate.
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Thoracic Vertebrae
The thoracic vertebrae become larger from T1 through T12. What makes the thoracic spine unique is that it is the only vertebrae that support the ribs and is made up of pedicles, spinous processes, and large neural passageways that help reduce nerve compression. Unfortunately, not everyone has a large intervertebral foramen, which can cause compression. �
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Vertebral Body
Spinous Process
Transverse Facet
Pedicle
Foramen
Lamina
Superior Facet
The thoracic vertebrae are attached to the ribs. However, at T11 and T12, the ribs are not attached and are called floating ribs. The region of the spine’s range of motion is limited because of the rib/vertebrae attachments and the long spinous processes. �
Lumbar Vertebrae
The lumbar vertebrae increase in size from L1 through L5. These are the vertebrae that take the body’s weight along with any loading force that can create biomechanical stress. The pedicles are longer and wider than the thoracic spine pedicles, and the spinous processes are horizontal and more square. The neural passageway is large but nerve root compression is very common due to disc herniation from poor posture, prolonged sitting, improper lifting, etc. �
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Vertebrae’s Purpose
The vertebrae range in size with the cervical region being the smallest. The lumbar low back region is the largest. The vertebral bodies of the spinal column are what bear the weight. The body’s upper weight is dispersed through the spine to the sacrum and pelvis. Thee natural curves in the spine provide resistance, flexibility by distributing the body’s weight, and axial loads/forces sustained when in motion. Vertebrae are made up of many elements critical to the overall function of the spine. This includes the intervertebral discs and facet joints. Functions of the spinal/vertebral column include: �
Protection
Spinal Cord Internal Organs
Attachment
Ligaments Muscles Tendons
Support Structure
Head Shoulders Chest Connect Upper and Lower body Balance
The sacrum is located behind the pelvis. It consists of five bones that are abbreviated S1 through S5. They are fused together in a triangular shape. The sacrum fits between the hipbones and connects the spine to the pelvis. The last vertebra L5 moves with the sacrum. Right below are five more bones that are also fused together and they form the Coccyx or tailbone.
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Intervertebral Discs
The intervertebral discs make up a quarter of the spinal/vertebral column’s length. There are no discs between the Atlas, Axis, and Coccyx. Discs are not connected to the body’s vascular system and so depend on the endplates to disperse essential minerals and nutrients. The cartilaginous layers keep the discs in place. They are fibrocartilaginous cushions that function as the spine/body’s shock absorbers. They protect the vertebrae, brain, nerves, etc. There is some vertebral motion that the discs allow but individual disc movement is limited. Significant motion is possible when the discs work together. �
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Annulus Fibrosus and Nucleus Pulposus
Intervertebral discs are made up of an annulus fibrosus and a nucleus pulposus. The annulus fibrosus is a strong radial structure made up of lamellae. Concentric sheets of collagen fibers connect to the endplates. These sheets are positioned at various angles. The annulus fibrosus encapsulates the nucleus pulposus. �
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Both are made up of water, collagen, and proteoglycans. However, the larger amount of water and proteoglycans are in the nucleus pulposus. Proteoglycan molecules are essential because they attract and retain water. The nucleus pulposus consists of a hydrated gel-like substance that resists compression. The amount of water in the nucleus changes throughout the day. This depends on the activity or non-activity. All in all proper care and maintenance of the spinal/vertebral column is vital to general health and overall well-being.
Car Accident Rehabilitation Chiropractor
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Dr. Alex Jimenez�s Blog Post Disclaimer
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
Being attached to a smartphone and looking down for a long can cause phone neck pain. We are all constantly connected to our family, friends, work, etc. When we keep our head down, shoulders hunched forward, neck straining from the uncomfortable angle for a long time a neck injury can develop. This has to do with knowing how to maintain proper posture while using a smartphone.
Most of us know this syndrome as tech neck, text neck, and is caused by straining the neck too far down and forward while talking/texting, etc. Holding this position for too long will cause neck muscle strain and pain. This also occurs with handheld devices with users hunching their shoulders forward. The awkward neck angel and rounded shoulders strain the entire upper body.
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Phone Neck Pain Stretches/Tips
Here are a few tips along with some light stretches/exercises to keep the neck muscles flexible and loose.
Try to bring the phone to eye level.
Check around and look up from the screen every few minutes so as not to remain in a downward position.
Move the chin towards the chest, and hold for 5 seconds as there will be a comfortable stretch from the neck to the base of the skull to the mid-back. Try doing a few up to 10 times until you feel thoroughly stretched.
Side Bend
Tilt the head to the right, bringing the ear close to the shoulder. Use your hand to pull your head farther into the stretch if possible. Hold for 20 seconds. Bring the head back to the center, and tilt to the left, and hold for 20 seconds. Repeat this motion 3-5 times on each side.
Head Rotation
Rotate the chin towards the right shoulder and hold for 20 seconds. Use your hand to push your head farther into the stretch if possible. Bring the head back to the center, and rotate to the left, and hold for 20 seconds. Repeat this motion 3-5 times on each side.
Neck pain can turn into a full injury or condition if an individual continues with this form of very poor posture. Taking care of our bodies needs to be a priority. Make proper posture a habit and it will help prevent neck and back pain from developing. This along with related posture and biomechanical issues. Proper posture means the head is upright, the ears are in line with the shoulders, and the shoulder blades are down.
Neck Pain Chiropractic Care
Dr. Alex Jimenez�s Blog Post Disclaimer
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
Chiropractic works great for neck and back problems, but it is highly effective for the entire body. Carpal tunnel syndrome or CTS is becoming a widespread health issue with so many working on computers, devices, phones, etc. Chiropractic is perfect for treating CTS. It relieves pain, loosens/stretches the ligaments, and promotes healing without meds. �
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Carpal Tunnel
Carpal tunnel is diagnosed as a repetitive stress injury. This is a condition that affects the hands and wrists. The most common symptoms include:
Tingling
Numbness
Weakness in the middle, index, and thumb
Pain in the wrist/hand
Gets worse at night
It is found in:
Hairdressers
Office workers – typing, writing, filing, etc.
Mechanics
Cashiers
Those who perform repetitive hand motions throughout the day
It is estimated that around 3% of adults will deal with CTS at some time in their lives. Around 50 percent of workplace injuries are attributed to CTS. Research has shown that job occupation plays a large role in how it develops. �
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The carpal tunnel lies on the front side of the wrist. Here is where the blood vessels, nerves, and tendons necessary for the hand to move and work reside. The carpal tunnel can become inflamed, damaged, or strained with added pressure on the area compressing the arteries and nerves. This is when CTS develops. It starts slowly with symptoms gradually worsening as the condition progresses.
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How chiropractic helps
There are 3 primary ways that chiropractors treat carpal tunnel syndrome. Manual Adjustment of the:
Upper spine
Arm
Wrist
If the spine is out of alignment it could contribute and exacerbate the carpal tunnel. Chiropractic utilizes spinal manipulation to realign the spine to its correct position. These adjustments are performed by hand, but special devices, instruments, tools, rollers, etc, could be used during the treatments. A chiropractor will make adjustments to the arm and wrist, as well. �
� Ultrasound
Ultrasound uses low energy sound or high energy sound. The sound waves are highly focused and penetrate the body�s tissue at a very deep level. These waves are quite effective in reducing inflammation, alleviating pain, and relaxing the muscles. It could be used as a stand-alone treatment or along with chiropractic treatment. �
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Wrist Supports
Wrist supports are used to keep the wrist properly aligned with the rest of the arm to reduce pressure and compression. It can be used as a preventative measure against carpal tunnel. A chiropractor could go with this option if the individual does repetitive work that could contribute to the condition. �
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This is usually done in conjunction with regular chiropractic care. When treating carpal tunnel, a chiropractor could suggest certain therapeutic exercises and a dietary change to help promote optimal wellness. This is to help the individual get the most benefits from the treatment and to help prevent the condition from worsening, as well as, other conditions. �
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Posture
Proper posture is essential for optimal health, well being, can help avoid age-related conditions and allows the organs room to operate properly and efficiently. Posture can be affected in different ways. Sustaining an injury is one in which the body compensates by listing to one side or hunching over to relieve the pain.
Another reason is slouching. Those of us that just don�t stand and sit up straight through bad habits, lack of exercise, improper diet, medication, and the list goes on and on. Whatever the reason, poor posture will gradually lead to:
Back pain
Headaches
Increased risk of injury
Decreased flexibility
Decreased mobility
It can cause the body to age quicker. However, in most cases, even those with extremely poor posture can find help and return to a high quality of life. Chiropractic has shown to help many regain a straight, healthy posture.
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Postural Conditions
There are postural conditions that chiropractic is very helpful in alleviating, include:
Forward head posture – usually associated with mobile devices
Kyphosis
Scoliosis
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Treatment
A chiropractor will:
Discuss the problem/s you are experiencing
Listen to the complaints
Find out when the problem started
Go through events or work that could have contributed to the problem
Thoroughly evaluate the medical history
Observe the way you sit, walk, bend, and movearound
A chiropractor will request x-rays and assess the alignment of the spine. If necessary a neurological or orthopedic test could be done to ensure that there is no underlying condition or injury that is causing the problem.
They will ask you to stand straight and possibly take measurements to determine if there is any visible deviation from the optimum posture. They will then ask you to move and bend while they test the range of motion, mobility, flexibility along with muscle strength and length. �
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Posture Plan
Once the assessments are complete the chiropractor will discuss the best treatment option available. They will walk you through the adjustments that will be performed along with other therapies they might recommend. The best course of action to relieve any pain will be discussed, as well as get your spine into proper alignment improving posture. They will also talk to you about stretching exercises and things to do at home. They could also discuss:
Sleep positions
Diet
Work area adjustments
Exercise
Weight loss
Chiropractic focuses on whole-body treatment. This means addressing lifestyle changes and getting the individual into optimal shape. Basic chiropractic adjustments can help improve posture within a few sessions.
After the body is in alignment you will feel more energetic, healthier, and happier. The body is an intricate machine and when one part is out of order it begins to affect all the other parts. Chiropractic can improve overall health and wellness. We want to get your body functioning more effectively and efficiently and feeling better.
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Chiropractic Podcasting: Why Chiropractic Works
Dr. Alex Jimenez�s Blog Post Disclaimer
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
Companies are doing what they can to keep operations moving and workers employed. Those that are able to work-from-home are doing so. But working from home is new to many and creates new challenges of converting an area in the house, apartment, etc, to become the workspace.
Back pain is common whether at the office or at the house. Everyday activities like the way you sit or lift can cause back pain if you�re not careful. At the house, it can be easy to lose track of time working. However, sitting with the wrong chair, at an improper height is not great for the body and overall health.
Working from Home and Back Pain
You probably thought you�d be comfortable working while lounging in bed or slouching on the sofa. However, after a few hours,�you would have a sore back, neck, or shoulders muscles. Working on a laptop for hours daily�at the kitchen counter or hunched over a coffee table and not sitting at a table or desk with a proper chair can lead to pain.�The best way to reduce and avoid back/neck pain is to make a few changes to the workstation.
Setting Up The Workspace
A comfortable workspace will increase productivity and physically help you feel good.
Working comfortably for hours, maintaining proper posture, it would be wise to invest in practical office appliances that can support physical well-being. Proper office ergonomics include:
The correct chair height
Footrest
Working desk posture that keeps muscles and joints comfortable
Choosing the ergonomic office chair is important, considering you will be using it for back support. Office chairs are not a one size fits all. The choice could be the difference between having continuing back pain or improving comfort, health, and overall productivity.
Ergonomic Back Support
Despite the adjustable ergonomic chair, you might still have back pain while working. Consider the following because it might not be the chair that�s not working.
Keep Moving Around
Step counts could take a dive when working from home. Exercise and stretching at regular intervals are extremely important to protecting the spine throughout the day. Remembering to do this at home can be harder than working in an office environment. Use an automatic reminder on the phone. Our bodies need regular low-impact aerobic activity. It provides the tissues with vital blood flow and helps minimize back pain.
Be Sure To Check Your Posture
The spine is not fixed in abnormal positions. Sitting and slouching forward for a long time will contribute to back pain. The advantages of sitting straight:
Keeps the Joints Aligned
Keeps the Bones Aligned
Supports the Muscles
Supports the Ligaments
Prevents Muscle Fatigue
Sit all the way back in your chair and take full advantage of the lower back support. The knees should be bent at a 90-degree angle with the feet flat on the floor or on a footrest.
Proper Screen Height
The height of the computer screen should not be too high or too low. Your eyes should aim at the center of the screen without having to crane your neck up or down. It should be directly in front to avoid tilting or turning your head. A laptop should be raised anywhere from 5 to 10 inches to provide the proper height.
Speaker Setting
Don’t go for the multitask when it comes to the phone. Having the phone between your neck/shoulder and working at the same time can lead to stressing your back and hurting/injuring the muscles. Turn on the speaker or use a headset to avoid the awkward neck position.
Breathe Deep
Proper breathing keeps the body and the muscles in the mid and lower back nicely relaxed. Improper breathing can make the nervous system react, causing pain or discomfort. Breathing exercises can be a way to target lower back pain/s. No special equipment is needed and can be done anywhere, anytime. Concentration is the key. Inhale and bring the navel towards the spine and then exhale. This exercise will engage the core muscles and will support the upper body.
While we have this time at home, working, teaching, we might be realizing that the chairs we are using are great for kicking back or sitting only for a short while. It could be time for a proper office chair with back support for those with back pain, as well as to help prevent poor posture conditions that can generate back pain.
Here are a few of the top picks for back pain. Experts offer guidance on how to purchase an ergonomic office chair. Author of the book Wellness by Design�is a consumer guide to optimizing your home for physical and mental health. Hopefully, this will aid you as you navigate chairs for back pain.
Posture Importance
One way proper posture is gained is by walking with a book on your head. That won’t be necessary, as good office chairs that offer back support lend themselves to healthy posture, which helps back pain. Studies confirm that improved ergonomics greatly decreases back pain. Proper posture keeps your body positioned to minimize stress on the muscles, joints, ligaments. Sitting the wrong way for a long time drains you and can cause fatigue, back pain or aching neck after a long day.
What to Look For
When it comes to chairs for back pain you want the best ergonomic office chair for your home. Keep an eye out for these key elements.
Adjustable
This is important, as our bodies are all different and require different settings for optimal posture. A chair should have adjustments for the seat, arms and back. The more adjustability the chair offers in terms of height and angle, the more it can be customized to your body.
Rolls Easy
A chair that rolls easily is one essential component for back pain support and prevention. Easily rolling allows you to stay close to your work, move around the work area comfortably, and optimal visibility. Be sure the construction of the casters is heavy-duty and that it will roll on your floor’s surfaces.
Durability
Durability goes a long way. Established brands with a reputation for high quality shows their confidence in the chair�s ability to serve you long-term. It might be a bit expensive but it�s an investment in health and productivity. The United States Department of Labor offers a how-to guide to create the best ergonomics set up for you. Their guide includes the backrest, seat, armrests and the chair base. Chairs for back pain are focused on the overall comfort of the individual.
The right chair helps position your body so that you don’t activate trigger points and lets you roll smoothly so that you�re consistently working in a more ergonomic fashion.
Best Budget
The best chair for a budget was the Zipcode Design Bret Ergonomic Mesh Task Chair, which runs about $159.99 depending on where you shop. This office chair checks off many ergonomic guidelines set by the Department of Labor and is price friendly. The chair has a five-legged sturdy�base, casters that move easily and a backrest that follows the natural curve of the spine.
Best Mid-Range
The best mid-range model is the Tempur-Pedic TP9000 Mesh Task Chair, $318.99. The Tempur-Pedic company that makes mattresses have created an office chair that helps the body. It is created with memory foam has straightforward levers that allow you to adjust the armrests and seat easily. Easy-to-clean material is another benefit when working from home.
Best High-end Option
The best high-end model is the Herman Miller Aeron Chair, $1,395. This one is priced pretty high because of its plush ergonomic features. Think of chairs for back pain as an investment for your health and high quality of life. This is a cult-favorite chair that was designed 20 years ago and has sold over 7 million. It is completely customizable, from the chair size, level of back support, preferred tilt and seat angle, custom armrests and custom casters made for your floor type.
Honorable Mention
An honorable mention is the Humanscale� Freedom Task Swivel Desk Chair, $1,049.
This is a sleek cutting-edge office chair for back pain. The seat relies on body weight and physics for its ergonomic superiority and checks off the Department of Labor�s recommendations for optimal office chairs. It has adjustable arms, independent-adjustable seat and more.
Sitting is wonderful, however, sitting for too long is considered worse than smoking. Sitting for too long could be considered a disease. Today’s society is about technology. However, this technology involves a great deal of inactivity and sitting for a long time. This behavior has been linked to chronic disease and on a variety of health issues not to mention the havoc, it inflicts on your spine.
Unfortunately, many work environments encourage their employees to sit for hours and hours without any kind of movement except for using the bathroom. Something has to change because as someone said, “if you don’t take the time to focus on yourself and your health, you will be forced to take the time to focus on your illness.”
The Sedentary Work Lifestyle
Being in front of a computer all day may be part of the job, however, the goal is to bring in more activity into the day. This can be accomplished by maintaining proper posture through exercise, stretching and if need be to invest in a sit-stand desk.
Understanding why you should avoid long bouts of time sitting, means you need to know the research about what the medical community is dubbing the sitting disease.
Health Hazards of Sitting Too Long
Up to 80% of people sit for six or more hours every day, according to a study from the National Health and Nutrition Examination Surveys. Whether at work, plopped down in front of the TV,� or the daily commute doesn’t matter, the point is that people are spending long hours sitting down and the impact of inactivity is not good.
Individuals that sit for prolonged periods have a greater risk of dying from all causes. This is because a sedentary lifestyle has been shown to increase the risk for:
Cardiovascular disease
Cancers (breast, colon, colorectal, endometrial, and epithelial ovarian)
Type 2 diabetes in adults
These results came from 47 studies that focused on the health effects of being sedentary. These included the types of activity people engage in, from leisure activities to strong physical activity. Those who did not exercise had the greatest risk of health problems with being sedentary. Adding only two minutes of light exercise for every hour spent sitting lowers the risk of presenting health issues/conditions by one-third, according to the Clinical Journal of the American Society of Nephrology study.
The Way Sitting Hurts the Back and Neck
Spending the majority of the day every day in a seated position will eventually take its toll leaving your spine sore, stiff, and in pain. Too much sitting puts stress on the muscles and discs of the back and neck.
What happens from all the sitting is tightness in the hip flexors like the iliopsoas muscle forms, along with pressure and restricted blood flow in the muscles of the gluteus maximus. This muscle supports a good amount of the weight placed on the spine.
The longer individuals continue to repeat unhealthy sitting behavior, the higher the risk their posture begins to fall into slouching, into incorrect posture and possibly into spinal conditions and diseases. Slouching over time causes the ligaments to stretch beyond their healthy limit, combined with poor posture strains the spinal discs that can lead to herniation, bulging and complete loss of the intervertebral discs.
This results in added strain to the outer annulus of the disc and increases disc bulging and disc pressure.
When sitting, it’s usually at a computer/working on tasks at a desk that results in the head being in a constant forward position, with rounded shoulders that results in what is known as poor posture syndrome. Staying in the office chair or any chair too long leads to an isolated episode of back or neck pain/soreness. What’s happening is that the normal wear and tear of the spinal discs is sped up from the unhealthy weight and pressure being placed on the spine. This results in back pain that becomes a regular daily thing instead of an occasional problem.
Ergonomic chairs, sit-stand desks, fitness/stability balls and utilizing proper posture/exercises are tools to help mitigate the damage of sitting all day.
This includes stretching the muscles like the:
Pectorals
Scalene muscles in the neck
Hip flexors
Strengthening the muscles that are not used is very important. Muscles like the abdominals, glutes, back extensors and scapular muscles will bring back the spine�s normal balance, improving posture and getting relief from pain. Varying posture is another great way to exercise different muscles and ligaments by occasionally standing and moving around for a few minutes every half-hour. This keeps joints, muscles, tendons, and ligaments loose and pain-free.
Work Health
We�ve all been there working, typing feeling the positive flow and then you see two hours have passed and you haven�t gotten up from your chair at all.
Experts recommend activity every 20-30 minutes, with 20 minutes of standing per hour. Desk technology has arrived and wants to keep employees healthy. Sit-stand desks are proving to be highly beneficial to companies throughout the country. These desks allow you to transition from sitting to standing while your desk stays the same.
Standing at work has shown to boost productivity all the while allowing you to readjust posture, lose weight by burning 30% more calories and keeps your spine healthy.
Stand Up
Even without a sit-stand desk, there are still ways of combating sitting disease and protecting your spine. Consider:
Doing some work standing up at a high table or counter.
Walk laps during discussions so you and your co-workers get some movement.
Take stand-and-stretch breaks every 30 minutes, set a timer if you have to.
Walk to a coworkers office to tell them in person instead of emailing/texting.
Park your car a little bit further from the office to work your steps.
After lunch walk around or do some stand-up work as this will help with digestion.
This will reduce your sitting throughout the day. Remember that changing posture is good for your back and neck, but don�t take it to the other extreme and stop sitting. It’s all about mixing it up. Sitting, standing, and moving around throughout the day is the best way to keep your spine/body-safe, and in optimal health at work and home.
Low Back Pain Relief! | El Paso, Tx
NCBI Resources
This may sound melodramatic, but it�s true. As we talked about above, sitting for prolonged periods of time puts you at greater risk of diseases that may end up killing you.�A study�published in the Archives of Internal Medicine, �found people who sat for over 11 hours a day had a 40% greater risk of dying within three years from any cause than people who sat less than 4 hours a day.�
If you are considering going upright in your workplace or workspace, you are not alone. Companies large and small are recognizing the benefits of this healthy, spine-friendly way of working and they are incorporating it into their employees� workstations. It places the body in an optimal position, between standing and sitting to provide an ergonomic solution to working at a desk that saves space too. Even home offices are getting in on the movement. These case studies tell the stories of four companies that incorporated upright workspace technology for their organizations.
Shape Up
Rhode Island-based start-up company, ShapeUp, is a health and technology-centered small business with just employees. It manages the design and implementation of socially activated wellness programs in the workplace. They were looking for furniture that was high quality and sturdy enough to withstand a workforce that was very active. At the same time, it needed to promote good health to remain consistent with the company�s health-oriented ideals.
Their first step moving in that direction was to purchase several community upright workstations. This would allow employees to get upright at various points during the day. The feedback from employees was so great that upright workstations were placed in each employee�s work area.� They reported reduced back pain and increased energy, attributing it to the simple act of going upright.
FLUX
FLUX, based in San Francisco, is a small tech company with fewer than 50 employees. The venture-backed start-up created software that �reimagines sustainable building design.�
In 2012, Nicholas Chim, the company�s founder, began searching for body-friendly workstations that would help keep his energy level up and help him maintain his focus. He purchased an upright station for himself to�use in his work area. Many of the employees expressed great interest in this new workstation. Once, Chim came home from a business trip and found that one of the employees had taken over his upright station.
It was then that Chim realized he needed to purchase upright stations for all of his employees if he was going to keep them happy and healthy. He now offers upright workstations to all of his employees; all they have to do is request it.
Katie Rowe Mitchell
Katie Rowe Mitchell has a home office where she runs her start-up, Unfold Yoga + Wellness with her friend and partner Nicole Elipas Doherty. The company brings meditation practices and accessible yoga to organizations as a wellness measure for the companies� employees. She left a�longtime corporate job that left her feeling physically uncomfortable, overstressed, and overworked due, in part, to her sedentary work style.
She recognized the link between yoga and having more energy and better focus so she left her corporate job to start her own company that would bring yoga to be stressed out workers. In her own home office, Katie wanted a more active work style, and an upright workstation was the answer. It keeps her engaged in mind, body, and spirit. She has a newfound sense of freedom that sitting behind a desk for hours every day did not provide. Going upright opened a whole new world for Katie.
Wikimedia Foundation
Tech non-profit Wikimedia Foundation is based in San Francisco and has 200 employees. It powers several collaboratively edited projects including Wikimedia. When the company decided to redesign their office space, they decided that they wanted to create a work environment that empowered and encouraged employees to work together. They chose a dynamic environment with an open floor plan � and they included several upright stations. These workstations were grouped so that all of the employees would have an opportunity to use the stations at different times. The standing desks also proved to be space saving and took up less room in the work area than traditional desks and chairs.
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