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.
Everyone is trying to find what exercise works for them as they start looking for ways to improve their health and wellness. Many individuals who begin to work out would go with finding a personal trainer or a gym that helps incorporate muscle strength training and cardio training to improve their heart and lung capacity to make the body feel good while strengthening their muscles. One of the unique forms of exercise that involve both the heart and muscles is dancing. Dancing is a great way to not only improve musculoskeletal and cardiovascular health but can help reduce overlapping conditions that a person is dealing with in their bodies. Today’s article looks at how dancing helps with musculoskeletal health, affects the heart and brain, and how chiropractic care goes hand in hand with dancing. We refer patients to certified providers specializing in musculoskeletal and cardiovascular therapies to help those with heart and muscle issues. We also guide our patients by referring to our associated medical providers based on their examination when it’s appropriate. We find that education is the solution to asking our providers insightful questions. Dr. Alex Jimenez DC provides this information as an educational service only. Disclaimer
Dancing For Musculoskeletal Health
Have you ever noticed people take a cardio class with music playing in the background and see them happy afterward? How do athletes incorporate cardio into their exercise regime to improve their mobility and flexibility? Or how do particular video games make you get up and move around? All these scenarios imply that cardio exercises like dancing may help improve musculoskeletal function. Dancing is one of the many aerobic exercises that can help improve a person’s social skills and is something that can be taken up early while providing many beneficial qualities like:
Increase strength
Improve gait and balance
Reduce functional loss
Reducing the risk of falls
Rehabilitating musculoskeletal injuries
Stabilize core muscles
For the musculoskeletal system, dance would be considered an isometric exercise involving different muscle groups like the hips, shoulders, back, and abdominals without using the joints. When a person is dancing, each of the various movements is related to strengthening the core muscles by working thoroughly with the abdominals. Dance can even help improve posture by maintaining strength and enhancing stability in the body. Studies reveal that dance’s impact on individuals with chronic issues like Parkinson’s disease associated with motor and non-motor symptoms can increase their quality of life. So what does that mean? It means that dancing, even for just one song, can help with movement and foster balance, flexibility, and muscle endurance through repeated tasks while associating with accessible, social, and attractive aspects of a person’s physical abilities.
How Does Dancing Affect The Heart and Brain?
Dancing not only helps with musculoskeletal issues, but it can help improve brain and heart function in the body. Studies reveal that moderate-intensity dancing was inversely associated with a reduced risk for cardiovascular disease mortality. What dancing does to the heart is that it makes the body intake more oxygen to the lungs, which relates to the heart beating faster and circulating the blood to be transported throughout the entire body. But how does dancing correlate to brain health? Let’s look at dance fitness classes, like Zumba, and use it as an example. Studies show that dance fitness classes provide several health benefits that could reduce mood disorders like depression and anxiety while improving cognitive skills. This means that dance fitness classes like Zumba do repetitive movements to the beat of the music that engages the individual to repeat the steps while having fun. When the muscles begin to do repetitive movements, this motor function sends the signal to the brain, making the person remember the movements later, known as muscle memory. When an individual suffers from neurological disorders like dementia or Alzheimers, dancing could potentially be involved with music therapy, allowing the individual to reduce the risk of developing neurological disorders from progressing further.
How Does The Body React To Dancing?-Video
Have you felt terrific after listening to a good song? How about feeling like you just had a workout? Or have you noticed certain areas in your body like your abdominals, legs, and back looked more toned? All these are beneficial signs that you should add dancing to your regime. The video explains what happens to the body when people are dancing. Dancing could potentially be a mediator for many athletes that play sports.
An example would be football and ballet. How do football and ballet relate to each other? Football utilizes efficient and precise movements that benefit every position on the field, while ballet requires speed to make them flawless on stage. Combining the two, many football players will increase their speed and agility associated with ballet to avoid tackles, jump higher, catch passes and avoid injuries on the field. Dancing is an excellent way to get some cardio exercises in, and combined with other treatments can make a difference in a person.
Chiropractic Care & Dancing
Like all athletic individuals, professional dancers utilize various treatments to recover and improve their performance. Treatments like chiropractic care are safe, effective, and widely used by young and professional athletes that want to prevent injuries from progressing. Chiropractic care for professional athletes and the general population can help prevent and treat injuries like back and neck pain or aggravating conditions like sciatica through spinal manipulation. Chiropractic care also helps restore an individual’s original well-being while increasing their strength, flexibility, and mobility. By working with an experienced chiropractor, an individual can regain their stamina by adopting new ways to prevent injuries caused by spinal complications from reoccurring in the body.
Conclusion
Dancing for 30 minutes to an hour can be used as part of an exercise regime and could potentially reduce chronic issues that affect the body’s brain, heart, and muscles. Dancing could also enhance a sports athlete’s performance by increasing their agility, endurance, and performance. Combined with chiropractic care, individuals will begin to see improvements in their range of motion, flexibility, and even an increase in their brain function to dance longer and improve their health and wellness. So whether you are a professional or not, dancing is for everyone.
Reference
Barranco-Ruiz, Yaira, et al. “Dance Fitness Classes Improve the Health-Related Quality of Life in Sedentary Women.” International Journal of Environmental Research and Public Health, MDPI, 26 May 2020, www.ncbi.nlm.nih.gov/pmc/articles/PMC7312518/.
Gyrling, Therese, et al. “The Impact of Dance Activities on the Health of Persons with Parkinson’s Disease in Sweden.” International Journal of Qualitative Studies on Health and Well-Being, Taylor & Francis, Dec. 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC8547839/.
Merom, Dafna, et al. “Dancing Participation and Cardiovascular Disease Mortality: A Pooled Analysis of 11 Population-Based British Cohorts.” American Journal of Preventive Medicine, U.S. National Library of Medicine, June 2016, pubmed.ncbi.nlm.nih.gov/26944521/.
The ribs are designed to protect the lungs and heart and assist breathing. Twenty-four ribs start at the shoulders in the thoracic spine region and run down the mid-back covering the front, back, and side of the chest. Almost all ribs are attached in two places, including the spine in the back and the sternum in the front of the chest, by cartilage joints. Trauma, poor posture, intense coughing, sneezing, and heaving are a few factors that can cause mechanical rib dysfunction or rib misalignment.
Rib dysfunction and misalignment are typically caused by unhealthy postures like slumped back and rounded shoulders, weakened posterior muscles, and repetitive stress from work, sports, and intense physical activity. Any ribs can become misaligned, causing dysfunction and stress on the body. A chiropractor can adjust and reset the rib as they do for misaligned and compressed spinal joints.
Rib Cage Design
The ribcage is flexible and expands when inhaling. Each rib is attached to the spine by three joints in the back and the breastbone in the front. Breathing is an involuntary reflex that is impossible to avoid movement in these joints. The joints are small but allow flexing, so the ribs rise and fall with each breath. These rib joints can become inflamed from rib misalignment causing movement problems that can restrict breathing.
Rib Misalignment
Rib misalignment symptoms can include:
Difficulty breathing.
Difficulty when trying to sit up.
Dull, achy, deep pain next to the spine or under the shoulder blade.
Unexplained back pain.
Pain when moving or walking.
Painful sneezing and/or coughing.
Tenderness and pain in the front of the chest.
The formation of a lump over the affected rib.
Swelling and/or bruising in the region.
Numbness in nearby or surrounding ribs.
Radiating pain from the back to the front and vice versa.
Improvement when pressure is applied to the affected rib.
Rib Dysfunction
Up to 50% of emergency room visits for chest pain symptoms result from non-cardiac factors, with the majority being rib misalignment and the muscles and joints around the rib cage becoming irritated/inflamed.
Causes
There can be several reasons for a misaligned rib. The more common causes include:
Unhealthy Postures
Unhealthy postures stress the body that can place pressure on the posterior portion of the ribcage.
With time, the ribs can start to shift out of alignment.
Physical Activity, Exercise, and Sports
Working out intensely can cause the ribs to shift out of position.
Weight lifting improperly can cause the body to shift along with the muscles involved not being strong enough to handle the added weight and movement, causing rib misalignment.
Pregnancy
As a woman’s body changes, the weight shifts to the front.
This can create a downward pull on the rib cage, increasing misalignment risk.
Intense Coughing or Sneezing
Excessive or severe coughing, associated with asthma, bronchitis, or pneumonia, can significantly strain the ribcage.
Coughing from a common cold can generate stress to cause a rib to dislocate.
Sneezing hard can also cause a rib to shift out of place.
Illnesses associated with constant coughing and sneezing can increase an individual’s susceptibility to rib misalignment because of the weakened state of the muscles.
Intense Vomiting
Vomiting intensely or heaving can cause the condition.
Vomiting does not necessarily involve the lungs, but the convulsive action can cause a rib shift/pop out.
Chiropractic Treatment
Chiropractic can diagnose and treat rib misalignment/dysfunction by using various stretching or massage techniques to loosen the area, making the muscles more flexible, then applying firm pressure to realign the rib back. The treatment plan will include specific stretches, postural exercises, diet, and other recommendations to prevent rib problems.
Spinal Decompression In 90 Seconds
References
Flodine TE, Thomas M. Osteopathic Manipulative Treatment: Inhaled Rib Dysfunction. [Updated 2021 Aug 15]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: www.ncbi.nlm.nih.gov/books/NBK560751/
Jawed, Muzamil. and Bruno Bordoni. “Osteopathic Manipulative Treatment: Muscle Energy Procedure – Exhaled Ribs.” StatPearls, StatPearls Publishing, 19 February 2022.
The lower half helps stabilize the body and provides movement from the legs and rotation in the hips. The lower abdominal organs help control bowel movement while the muscles allow movement by regulating internal abdominal pressure. Combined with the back muscles, the lower abdomen can keep the body stable while protecting the lumbar section of the spine. When external factors begin to affect the lower back or disrupt the lower abdominal organs, it can trigger different symptoms that correspond to other sections of the body, like knee or leg pain being associated with menstrual cramping in the lower abdominals or even having pelvic pain that is an associated mediator to having constipation. Today’s article looks at pelvic pain, how it affects the lower abdominals, and ways to treat pelvic dysfunction in the body. We refer patients to certified, skilled providers specializing in chiropractic treatments that help those suffering from pelvic pain. We also guide our patients by referring to our associated medical providers based on their examination when it’s appropriate. We find that education is critical for asking insightful questions to our providers. Dr. Alex Jimenez DC provides this information as an educational service only. Disclaimer
Can my insurance cover it? Yes, it may. If you are uncertain, here is the link to all the insurance providers we cover. If you have any questions or concerns, please call Dr. Jimenez at 915-850-0900.
How Does Pelvic Pain Occur?
Have you suffered from frequent urination or irregular periods? Have you felt excruciating pain when bending down? Or feeling muscle weakness in the lower extremities of the body? Many of these symptoms are correlated to pelvic pain and can trigger different symptoms affecting the body’s lower half. Research studies have mentioned that pelvic pain in its chronic form is a non-cyclic pain located in the pelvis, and the multiple causations can make it difficult to source where the pain is coming from. The overlapping profiles of pelvic pain can be traced through the numerous nerve pathways that are connected to the spine that can become aggravated and become the mediators for pelvic pain. For example, a person having low back pain might experience uncontrollable urinary discharge in their pelvic region. This could be due to the lower sacral nerve root being impaired and causing an overlap of the profiles resulting from mechanical legions to the lumbar spine, thus increasing the risk associated with the pelvis.
How Does It Affect The Lower Abdominals?
The pelvic region ensures that the body’s lower half is stable and protects the lower abdominal organs from disruptive factors like pelvic pain. Research studies have shown that pelvic pain is a relatively common pain associated with comorbidities affecting the body. Some of the various associated symptoms of pelvic pain can cause a correlation to disturbances of the bladder and sexual function in both sexes while also triggering abdominal and low back pain. Additional research studies have found that chronic pelvic pain can cause a correlated issue with PBS or painful bladder syndrome. What PBS does is that it can make a person have a frequent need to urinate and can cause the pelvic muscles to become tense and sensitive. This coincidentally causes the lower sacral nerves to be aggravated and become a mediator for the genital region to be hypersensitive.
Pelvic Pain Overview-Video
Are you feeling stiffness or tenderness in the groin region? How about going to the bathroom constantly? Or have you been experiencing low back pain? Many of these symptoms correlate to pelvic pain and other symptoms associated with the body. The video above overviews pelvic pain and how it affects the body’s lower extremities. The pelvic region consists of lower sacral nerve roots connected to several different nerve pathways that correspond to the primary nerves and provide an extensive neurological connection to the other areas in the pelvis. When mediators cause an increased risk in the pelvic region, the pelvic splanchnic nerves start to trigger muscle dysfunction in the lower abdominal organs. This causes numerous combinations of symptoms and disorders that causes overlapping of profiles in the body. The lower sacral nerve that is aggravated in the pelvic region could be the causation of pelvic and leg pain.
Treatments For Pelvic Dysfunction
Since the pelvic region has many nerve roots that are intertwined and connect to the major nerves in the spinal cord, it can become aggravated by accompanying the lower lumbar and upper sacral nerve roots to be impaired. Research studies have found that pelvic pain can cause an overlap in risk profiles that involves either the visceral or somatic system and the encompassed structures that help the nervous system form a causal relationship to the spine and lower extremities. When the nerve roots become irritated and affect the pelvic region, treatments like chiropractic therapy and physical therapy can help relieve the pelvic area and even help alleviate other symptoms. Physical therapy helps strengthen the hip and abdominal muscles from becoming weak and can reduce overlapping pathologies. Chiropractic therapy can help manipulate the L-1 through 5 vertebrae in the lumbar region of the spine, causing low back pain and bladder dysfunction. Research studies have mentioned that spinal manipulation can help reduce lower sacral nerve root compression triggering low back pain associated with leg pain. This overlap of risk profiles may cause pelvic pain affecting the body and causing organ dysfunction.
Conclusion
The lower half of the body consists of the lower abdominal organs and the pelvic region that allows bowel movement and keeps the body stable when in motion. When external factors begin to affect the lower back or the lower abdominal organs, it can cause a triggering effect on different sections of the body. Pelvic pain can affect the internal organs in the lower abdominal and pelvic region and cause comorbidities affecting the body’s lower back and bladder function. Treatments that help strengthen the hips and abdominal muscles or manipulate the spine to reduce the encased nerves trapped in the pelvic muscles will provide relief to the body’s lower extremities and improve functionality.
References
Browning, J E. “Chiropractic Distractive Decompression in Treating Pelvic Pain and Multiple System Pelvic Organic Dysfunction.” Journal of Manipulative and Physiological Therapeutics, U.S. National Library of Medicine, Aug. 1989, pubmed.ncbi.nlm.nih.gov/2527938/.
Dydyk, Alexander M, and Nishant Gupta. “Chronic Pelvic Pain – Statpearls – NCBI Bookshelf.” In: StatPearls [Internet]. Treasure Island (FL), StatPearls Publishing, 11 Nov. 2011, www.ncbi.nlm.nih.gov/books/NBK554585/.
Grinberg, Keren, et al. “New Insights about Chronic Pelvic Pain Syndrome (CPPS).” International Journal of Environmental Research and Public Health, MDPI, 26 Apr. 2020, www.ncbi.nlm.nih.gov/pmc/articles/PMC7246747/.
Hwang, Sarah K. “Advances in the Treatment of Chronic Pelvic Pain: A Multidisciplinary Approach to Treatment.” Missouri Medicine, Journal of the Missouri State Medical Association, 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC6143566/.
Lee, Dae Wook, et al. “Chronic Pelvic Pain Arising from Dysfunctional Stabilizing Muscles of the Hip Joint and Pelvis.” The Korean Journal of Pain, The Korean Pain Society, Oct. 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5061646/.
Posture is the positioning of the body. There are two types of posture. Dynamic posture is how individuals position themselves when moving, like walking, running, or bending to lift an object. And static posture is how individuals position themselves when not in motion, like standing, sitting, or sleeping. Minimal stress is applied to the muscles and joints when practicing healthy posture. High-stress work and school combined with unhealthy body positions can cause health consequences to the spine, extremities, and musculoskeletal imbalances.
Health Consequences
Poor postures do not always present with spine or extremity pain right away. This is because individuals will feel discomfort and have the strength and mobility to correct unhealthy/awkward positions and minimize stress. However, eventually, the pain will begin to present as the muscles and joints can only take so much that the ability to correct poor positioning does not matter as there is a developing injury taking place, causing inflammation, letting the body know there is something not right. This often leads to chronic stress and the unnecessary wearing down of the joints to compensate for the unhealthy positions.
Early Signs
Early signs of postural problems can include:
Inability to sit or stand for a long time.
Stiffness when rising from a chair.
Feeling of added physical exhaustion.
Leaving the condition untreated often leads to:
Muscle imbalances.
Loss of normal flexibility.
Discomfort and pain present for no apparent reason.
Unhealthy Posture Symptoms
Symptoms can include:
Slouching
Rounded shoulders.
Potbelly.
Bent knees when standing or walking.
Muscle fatigue.
Aches and pains.
Back pain.
Headache.
Postural Structure
Poor posture interferes and disrupts several of the body’s posture structures. These include:
The static slow-twitch muscle fibers help maintain posture without exerting too much energy and contribute to balance by sensing the body’s position.
Static muscle fibers burn energy slowly and can work for a long time without tiring.
The fast-twitch or phasic muscle fibers are used for movement and activity. These fibers quickly use up their energy.
Because the phasic fibers have to work overtime instead of the static fibers to maintain the body’s position, muscle fatigue, weakness, and pain begin to set in.
Health
Health consequences can include:
Misaligned musculoskeletal system.
The advanced wearing of the spine making it fragile and prone to injury.
Chronic pain.
Decreased flexibility.
Joint mobility is affected.
Balance issues.
Increased risk of falling.
Difficulty digesting food.
Difficulty breathing.
Chiropractic and Physical Therapy
Chiropractors and physical therapists specialize in evaluating and treating musculoskeletal dysfunctions and disorders, identifying and screening for postural dysfunction. Chiropractic adjustments can be highly effective combined with other treatment modalities like massaging the soft tissues to improve circulation, reduce swelling inflammation, and promote healing. Spinal decompression therapy can help stretch and realign the spine to relieve back and/or leg pain. A customized exercise program will stretch and strengthen the body to maintain a healthy posture. Health coaching combined with dietary management can help with pain and inflammation and strengthen muscles and bones.
Bauer BA. Chiropractic or osteopathic manipulation. In: Mayo Clinic Guide to Integrative Medicine. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2017.
Muscolino JE. Posture and the gait cycle. In: Kinesiology: The Skeletal System and Muscle Function. 3rd ed. Elsevier; 2017.
Wang G. Powered traction devices for intervertebral decompression: Health technology assessment update. Washington Department of Labor and Industries, June 14, 2004.
Waters, Thomas R, and Robert B Dick. “Evidence of health risks associated with prolonged standing at work and intervention effectiveness.” Rehabilitation nursing: the official journal of the Association of Rehabilitation Nurses vol. 40,3 (2015): 148-65. doi:10.1002/rnj.166
As the body gets older, slouching, little to no physical activity, and regular stretching cause muscle fatigue, weakness, tension, leading to poor posture complications. The complications include:
Posture can be improved along with overall spinal health and a better quality of life through chiropractic treatment. Chiropractic will improve posture through adjustments, postural exercise training and stretching, education on ergonomics, and nutrition to strengthen the body.
Complications Poor Posture
Symptoms
Symptoms vary as they depend on the severity of the case and condition.
Skeletal muscle comprises two types of muscle fiber. They are static or slow-twitch muscles and phasic or fast-twitch muscles. Static muscle fibers are found in the deeper muscle layers. Static fibers burn energy slowly and keep working without tiring. They help the body maintain posture without effort and contribute to balance by sensing the body’s position and transmitting the information to the brain. Phasic muscle fibers are used for movement and activity but can quickly run out of energy. Poor posture causes muscle fatigue because the phasic fibers are used rather than the static fibers to maintain the body’s proper position.
Muscle Strength and Length
Over time, the body constantly needs support from the phasic muscle fibers. This causes the deeper supporting muscles to waste away because they are not being used. Weak, unused muscles begin to tighten, causing a shortening of muscle length that can compact the spine’s bones and cause back complications.
Nervous System Feedback
The deeper layers of muscle sense the body’s position in space and relay this information to the brain. The brain does not receive complete transmission if the phasic muscle fibers take over this function. The brain assumes that the body needs to be propped up/corrected to counteract the poor posture effects, triggering further muscle contraction, adding to the fatigue and pain.
Listening To The Body
The objective is to form a habit of regularly listening to what the body is saying. Make minor adjustments while standing and sitting throughout the day/night. Often what happens is individuals become so immersed in their work, school tasks that they ignore any physical discomfort and push through and forget to change positions/move around to get the muscles moving and the blood pumping. If there is muscle tension or fatigue, don’t just work through the pain; move into another healthy position.
Posture Improvement
Suggestions include:
Try to avoid sitting in soft chairs.
Switch to ergonomic chairs for any activity that requires sitting for long periods.
Use a lumbar roll to support the lower back when sitting in regular chairs or driving.
Remember to reverse the curve; an example could be if leaning over a desk/workstation, stretch the back in the other direction.
As the body ages, it loses muscle mass, known as sarcopenia. Between the ages of 30 and 80, both men and women can lose 30-50 percent of their muscle strength. Decreasing strength can make it a challenge to lead an active lifestyle or have energy levels to complete the daily errands. Individuals can be reluctant to improve fitness levels through resistance workouts believing there is nothing left after years of inactivity. This is not true as anybody can strength train. With the right mindset, and health coaching team, goals can be set to:
Improve body composition
Improve energy levels
Maintain an active lifestyle
References
Creze, Maud et al. “Posture-related stiffness mapping of paraspinal muscles.” Journal of anatomy vol. 234,6 (2019): 787-799. doi:10.1111/joa.12978
Deliagina, Tatiana G et al. “Physiological and circuit mechanisms of postural control.” Current opinion in neurobiology vol. 22,4 (2012): 646-52. doi:10.1016/j.conb.2012.03.002
Korakakis, Vasileios et al. “Physiotherapist perceptions of optimal sitting and standing posture.” Musculoskeletal Science & practice vol. 39 (2019): 24-31. doi:10.1016/j.msksp.2018.11.004
Pollock, A S et al. “What is balance?.” Clinical rehabilitation vol. 14,4 (2000): 402-6. doi:10.1191/0269215500cr342oa
Waters, Thomas R, and Robert B Dick. “Evidence of health risks associated with prolonged standing at work and intervention effectiveness.” Rehabilitation nursing: the official journal of the Association of Rehabilitation Nurses vol. 40,3 (2015): 148-65. doi:10.1002/rnj.166
Improving posture can be challenging. Poor posture is often the source of various musculoskeletal issues like chronic pain throughout the body. Poor posture can be so ingrained in the brain that it becomes an unconscious positioning reflex that feels right but could be worsening spinal, hip, and leg problems. The Alexander Technique could be a treatment option that could help long-term.
Alexander Technique
The approach focuses on learning mind-body awareness. It is an educational process to teach individuals to become aware of their body positioning and change unhealthy posture/movement habits into healthy ones. The objective is learning to utilize sufficient levels of muscle tension for everyday activities, like sitting, standing up, and walking in a healthy way to maintain optimal health of the musculoskeletal system.
The theory is that less tension minimizes wear and tear on the muscles and structures of the spine vulnerable to compression.
The fundamental goal of the Alexander Technique is to undo all the unhealthy tension habits to decompress the spine and retrain the mind and body to approach movement and body positioning in a new and healthy way.
Teachings
The technique can be done in a class setting or one-on-one teaching because everyone’s postural and movement habits are unique. A teacher helps identify the tension-inducing postures and educates the individual on how to correct them. Human touch is an integral part of the Alexander Technique. Using their hands gently to adjust the individual to a proper upright position, a teacher helps release pressure from the head, neck, shoulders, and upper back. The individual learns to release the tension throughout their body. The Alexander Technique is a type of hands-on therapy; it is not manipulation or massage. It uses a light touch with no risk of injury to the spine, allowing anyone to participate. However, individuals must be willing to participate/engage in the process to get the benefits. Most individuals can tell if it’s right for them during the first lesson.A typical program teaches:
Staying alert to the body’s warning of tension and compression.
Tension Build Up
Individuals usually don’t even realize they’re constantly placing pressure on their spine from unhealthy postural habits, building up muscular tension they never knew they created. For example, unhealthy neck position habits include:
Pushing the head forward
Slumping over
Pinning the shoulders back
These postures generate/build pressure and tension that radiates outward and down to the large muscles of the spine.
Habitual downward pressure can pull and change the spine’s shape, leading to degenerative forms of spinal deformity in severe cases.
When the tension is released, the neck and body begin to stand upright comfortably, without pulling down or pulling back.
Frederick Matthias Alexander
Developed the technique in the 1890s to help his muscle tension problems affecting his acting career. When performing, he would stiffen his neck and pull his head back and up, building tension that caused him to tighten his throat and lose his voice. He did not know he was doing this until he performed in front of a mirror and saw his awkward positioning. He realized this and retrained himself to pose naturally, stay relaxed, and be aware of any tension building in the muscles to release it immediately. Alexander Technique educators/practitioners practice all over the world. The American Society for the Alexander Technique or AmSAT website has a Find A Teacher Tool that connects individuals to AmSAT-approved teachers.
Body Composition
Practicing Mindfulness
Developing a mindfulness practice can help identify triggers of negative behavior or thoughts. Just like diet and exercise, practicing mindfulness is unique to everyone. It is recommended to try different things like:
Journaling is another way to tune into oneself. Grab a pen and paper, a computer, tablet, or phone, and take a few minutes to write every day.
Write one thing that makes you happy.
One thing you want to improve.
One goal you want to accomplish that day or that week.
Mindful music listening can help reduce stress by allowing the individual to focus their attention when their mind is going in all directions.
Instead of turning to the news or email when waking up, grab a cup of coffee or tea and listen to a favorite podcast or music.
Put the phone away and listen to your mind and self.
Try to meditate in the morning when waking up. This helps set the day’s goals/plans. Goal-setting mindfulness has been shown to reduce stress levels and anxiety. However, if the morning is not possible then at night before bed can be used to reflect on the day’s activities, what went well, what didn’t, how to improve something, whatever the case, the point is to make time for yourself to reflect, set goals, and develop a plan to achieve those goals.
References
Becker, Jordan J et al. “Preliminary evidence for feasibility, efficacy, and mechanisms of Alexander technique group classes for chronic neck pain.” Complementary therapies in medicine vol. 39 (2018): 80-86. doi:10.1016/j.ctim.2018.05.012
Cacciatore et al., Improvement in automatic postural coordination following Alexander technique lessons in a person with low back pain. Physical Therapy Journal, 2005; 85:565-578. Accessed January 5, 2011
Chin, Brian et al. “Psychological mechanisms driving stress resilience in mindfulness training: A randomized controlled trial.” Health psychology: official journal of the Division of Health Psychology, American Psychological Association vol. 38,8 (2019): 759-768. doi:10.1037/hea0000763
Little P, Lewith G, Webley F, et al. Randomised controlled trial of Alexander technique lessons, exercise, and massage (ATEAM) for chronic and recurrent back pain. The BMJ. 2008;337:a884. doi: doi.org/10.1136/bmj.a884.
Paolucci, Teresa et al. “Chronic low back pain and postural rehabilitation exercise: a literature review.” Journal of pain research vol. 12 95-107. December 20 2018, doi:10.2147/JPR.S171729
Setting spinal goals is important for an individual’s treatment plan to ensure a thorough and successful recovery following:
Surgery
Trauma
Spinal condition
When developing goals with a surgeon or spine specialist, utilizing a well-known method known as SMART is recommended. Individuals are encouraged to set goals to accomplish personal growth and improvement. It is a model for forming goals and objectives that for medical purposes include:
This could be fitness trackers, daily journaling – writing, video, health coach, etc.
Attainable
Determine if the goal is achievable.
Figure out what tools or skill sets are needed to reach the goal.
Realistic
Results-oriented goals.
Measure results or output, including accomplishments.
Time Frame
Set goals within a doable time frame.
Goal setting helps individuals monitor their progress when recovering from injury, surgery, and/or spinal conditions. Making goals smaller makes it easier to achieve improvements. It’s recommended to have a partner assistant during the goal-setting because the pain can compromise decision-making. Pain affects the mind’s abilities to assess improvement and treatment response rationally. Taking the most important goals and focusing on small building blocks helps individuals maintain motivation during a long recovery process.
Difference Between Goal Setting and Treatment
A standard treatment plan is structured for a specific result and is not set up for adjusting the way goal setting does. A treatment plan is created and prescribed to a patient with little patient input. Goal setting is a collaboration between a patient and a doctor setting objectives as stepping-off points to achieve goals. Goal setting empowers patients with education, skillsets, and tools to succeed and continue that mindset as their lives move on. Achieving short-term goals helps individuals reflect positively on small gains that set a solid foundation for more challenging future goals.
Spinal Treatment Goals
Goals are personalized/custom-tailored to the individual’s case and condition. For example, a patient could set a goal of returning to weekend sports activities. Therefore, achieving the goal could require the individual to engage in exercise five days a week for the next two weeks that could include physical therapy rehabilitation:
These activities are small goals that help the body adapt to handling additional physical stress.
Goal Setting When In Recovery
Spinal issues are dealt with by creating reasonable small objectives to reach a goal. SMART goal setting is an instrumental framework for medical providers to help identify what is important to the patient. Modifications on SMART goals can be done to adjust to the individual’s needs. Spinal goals help patients accomplish what is necessary, keeping them empowered and motivated.
Body Composition
Too Comfortable With Goals
An individual may have a great deal of success doing the same workouts initially but then notice they’re getting easier and are not seeing the same rate of progression. That same workout routine, same weights, and equipment will only go so far in goal achievement. In recovery, as the body gets stronger and fitness levels improve, it is recommended to consistently challenge yourself to avoid falling into a rehabilitation fitness plateau. Part of the recovery process is to change up workouts to challenge the body to achieve optimal health and healing. Individuals are recommended to:
Increase weight and or reps
Increase the amount of weight or the number of reps in each set.
Increase or decrease the tempo
Shorten the rest period between sets to keep the heart rate high or slow down to focus on muscle contraction.
Experiment with different types of workout sets
If you’ve been doing the same kinds of lifts, try drop sets, supersets, or AMRAP (as many reps as possible) to challenge your muscles differently.
Individuals doing high-intensity interval training are recommended to incorporate a long run or bike ride.
Changing the workout routine will keep challenging the body, which is great for health progress.
References
Alexanders, Jenny et al. “Goal setting practices used within anterior cruciate ligament rehabilitation: An exploration of physiotherapists understanding, training, and experiences.” Musculoskeletal care vol. 19,3 (2021): 293-305. doi:10.1002/msc.1535
Bovend’Eerdt, Thamar J H et al. “Writing SMART rehabilitation goals and achieving goal attainment scaling: a practical guide.” Clinical rehabilitation vol. 23,4 (2009): 352-61. doi:10.1177/0269215508101741
Haas, B et al. “Rehabilitation goals of people with spinal cord injuries can be classified against the International Classification of Functioning, Disability and Health Core Set for spinal cord injuries.” Spinal cord vol. 54,4 (2016): 324-8. doi:10.1038/sc.2015.155
IFM's Find A Practitioner tool is the largest referral network in Functional Medicine, created to help patients locate Functional Medicine practitioners anywhere in the world. IFM Certified Practitioners are listed first in the search results, given their extensive education in Functional Medicine
