Individuals that sit at a desk/workstation for hours for work or school, or drive for a living, could be fostering a long-term condition known as forward head posture. Can understanding the signs and symptoms help to prevent the condition?
Forward Head Posture
Neck pain often causes or is caused by misalignment in the area between the shoulders and head. Forward head posture is a common problem that can strain the neck muscles, leading to pain and worsening neck, shoulder, and back posture. (Jung-Ho Kang, et al., 2012) For individuals who are at risk of developing or are already showing signs/symptoms, it’s important to get medical attention to prevent complications, such as chronic neck pain or compressing a nerve. Individuals can continue to do the work that they need to do but may need some postural adjustments and re-training so as not to continue straining the neck while working.
Postural Deviation
The head is in a healthy alignment with the neck when the ears line up with the gravity line.
The gravity line is an imaginary straight line that represents gravity’s downward pull.
It is used in posture assessments as a reference for noting the positions of the body and determining the presence of any postural misalignment or deviation.
A forward head posture occurs when the head begins to position forward of the gravity line when looking at the body from the side.
Forward head posture is a postural deviation because the head varies from the reference line. (Jung-Ho Kang, et al., 2012)
Muscle Imbalances
Forward head posture often results in a strength imbalance between muscles that support and move your neck, shoulders, and head. (Dae-Hyun Kim, et al., 2018)
The muscles in the back of the neck become shortened and overactive as they flex forward, while the muscles in the front become lengthened, weaker, and strained when they relax.
Kyphosis
Kyphosis also known as hunchback is when the shoulders round forward, and the head is also brought forward. (Jung-Ho Kang, et al., 2012) After many hours sitting at a desk, computer, or driving, kyphosis can also cause and/or worsen forward head posture.
This occurs because the upper back area supports the neck and head.
When the upper back moves or changes position, the head and neck follow.
The majority of the head’s weight is in the front, and this contributes to the forward movement.
An individual with kyphosis has to lift their head to see.
Treatment
A chiropractic injury specialist team can develop a personalized treatment plan to relieve pain symptoms, provide postural retraining, realign the spine, and restore mobility and function.
Standing and sitting using a healthy posture, along with exercises to strengthen the neck muscles, can help get the spine in alignment. (Elżbieta Szczygieł, et al., 2019)
Targeted stretching can help if the neck muscles are tight.
At-home stretches may also relieve pain
Risk Factors
Pretty much everyone is at risk of developing a forward head posture. Common risk factors include:
Constantly looking down at a phone and staying in this position for a long time aka text neck.
Desk jobs and computer use can significantly round the shoulders and upper back, leading to a forward head posture. (Jung-Ho Kang, et al., 2012)
Driving for a living causes prolonged back, neck, and shoulder positioning.
Sleeping or reading with a large pillow under the head can contribute to forward head posture.
Doing work that requires dexterity and close-up positions, like a seamstress or technician can cause over-positioning of the neck.
Individuals who regularly carry a significant amount of weight in front of their body may begin to develop kyphosis.
An example is carrying a child or another load in front of the body.
Large breasts can also increase the risk of kyphosis and forward head posture.
Neck Injuries
References
Kang, J. H., Park, R. Y., Lee, S. J., Kim, J. Y., Yoon, S. R., & Jung, K. I. (2012). The effect of the forward head posture on postural balance in long time computer based worker. Annals of rehabilitation medicine, 36(1), 98–104. doi.org/10.5535/arm.2012.36.1.98
Kim, D. H., Kim, C. J., & Son, S. M. (2018). Neck Pain in Adults with Forward Head Posture: Effects of Craniovertebral Angle and Cervical Range of Motion. Osong public health and research perspectives, 9(6), 309–313. doi.org/10.24171/j.phrp.2018.9.6.04
Szczygieł, E., Sieradzki, B., Masłoń, A., Golec, J., Czechowska, D., Węglarz, K., Szczygieł, R., & Golec, E. (2019). Assessing the impact of certain exercises on the spatial head posture. International journal of occupational medicine and environmental health, 32(1), 43–51. doi.org/10.13075/ijomeh.1896.01293
Hansraj K. K. (2014). Assessment of stresses in the cervical spine caused by posture and position of the head. Surgical technology international, 25, 277–279.
Temporomandibular joint disorder causes pain and jaw locking that can be worsened with certain activities. How individuals can manage and prevent flare-ups by learning what not to do to worsen the condition?
What Not To Do Temporomandibular Joint Disorder
Tenderness, aching, pain, and jaw locking are symptoms of temporomandibular joint disorder or TMJ. The temporomandibular joint connects the jaw to the skull. It is used daily for eating, drinking, and talking. It is a small disc in the joint that allows the jaw bones to slip and slide correctly. With TMJ, the disc shifts out of place, leading to clicking, snapping, and limited jaw movement. It can also cause pain in the jaw and face, neck pain, and headaches, and the muscles around the jaw and neck can become sore and/or go into spasm. Any type of activity that stresses or overworks the joint can trigger a flare-up and worsen TMJ symptoms. (Schiffman E, et al. 2014) This article looks at avoiding activities that make TMJ worse and what not to do to help keep TMJ symptoms in check.
Chewing Gum
Gum chewing is not recommended for individuals with TMJ.
The jaw is one of the most used joints in the body.
Limiting excessive use alleviates pressure allowing the joints and muscles to rest.
Resting sore muscles and joints is the first step in injury recovery.
Eating Chewy and Hard Foods
Chewy and hard foods make the jaw have to work overtime.
Avoid eating hard foods like chewy candies, hard and chewy breads, vegetables like corn on the cob, and fruits like apples.
These foods can place excessive stress on the jaw, and prevent the joint from properly resting and healing.
Chewing Only On One Side
Many individuals chew their food on only one side of the mouth.
This can stress out one side of the temporomandibular joint and surrounding muscles, leading to pain and dysfunction. (Urbano Santana-Mora, et al., 2013)
Stay aware of chewing habits and make sure to utilize both sides of the mouth.
Individuals with dental issues or tooth pain are recommended to see a dentist.
Non-Functional Jaw Activities
Going through each day, individuals tend to do things unconsciously or out of habit.
For example, individuals:
Reading or writing might chew on a pen or pencil.
Bite their nails or chew on the inside of their mouth while watching TV or internet browsing.
These activities can place stress on the joint, worsen the condition, and extend the healing process.
Resting on The Chin
Individuals will rest their jaw in their hands while studying, on social media, or watching TV.
This position can be comfortable, but it can affect the jaw.
This position can build pressure against the side of the jaw and push against the joint, causing the disc to shift out of place affecting how the jaw opens and closes.
Breaking the chin resting habit can allow the joint to relax and heal correctly.
Teeth Clenching
Bruxism is the medical term for clenching the teeth.
This can occur during the day or during sleep.
Teeth clenching is often brought on by stress and can place incredible pressure on the jaw’s muscles and worsen TMJ.
A dentist can prescribe a mouth guard to be worn while sleeping to protect the teeth from excessive clenching. (Miriam Garrigós-Pedrón, et al., 2019)
Slouching
The function of the jaw is closely related to body posture.
The jaw operates optimally when the head is above the cervical spine and the posture is upright.
Slouching can change how the jaw muscles work and the way the jaw opens and closes.
Part of physical therapy for TMJ is working on posture adjustments and training.
This can involve strengthening the back and shoulder muscles and setting up posture reminders.
Sitting and standing correctly can keep the jaw operating properly.
Postponing Treatment
Many with musculoskeletal issues and symptoms wait for the pain to go away.
Individuals having problems with their jaw should not wait to get treatment.
TMJ has a positive rate of recovery with conservative treatment, which is all the more reason to seek treatment. (G Dimitroulis. 2018)
A dentist or healthcare provider can provide an accurate diagnosis if TMJ is suspected.
Individuals can benefit from visiting a physical therapist to learn exercises and strategies to self-treat the condition. (Yasser Khaled, et al., 2017)
Treatment
Treatment can involve:
Initial treatment focuses on pain relief and jaw function opens and closes improvement.
A guard can help with night teeth grinding/bruxism.
Anti-inflammatory treatments.
In severe cases, surgery may be recommended to correct the problem, as a last resort. (Meghan K Murphy, et al., 2013)
Follow recommendations on what not to do and avoid certain activities.
Quick Patient Initiation
References
Schiffman, E., Ohrbach, R., Truelove, E., Look, J., Anderson, G., Goulet, J. P., List, T., Svensson, P., Gonzalez, Y., Lobbezoo, F., Michelotti, A., Brooks, S. L., Ceusters, W., Drangsholt, M., Ettlin, D., Gaul, C., Goldberg, L. J., Haythornthwaite, J. A., Hollender, L., Jensen, R., … Orofacial Pain Special Interest Group, International Association for the Study of Pain (2014). Diagnostic Criteria for Temporomandibular Disorders (DC/TMD) for Clinical and Research Applications: recommendations of the International RDC/TMD Consortium Network* and Orofacial Pain Special Interest Group†. Journal of oral & facial pain and headache, 28(1), 6–27. doi.org/10.11607/jop.1151
Santana-Mora, U., López-Cedrún, J., Mora, M. J., Otero, X. L., & Santana-Penín, U. (2013). Temporomandibular disorders: the habitual chewing side syndrome. PloS one, 8(4), e59980. doi.org/10.1371/journal.pone.0059980
Garrigós-Pedrón, M., Elizagaray-García, I., Domínguez-Gordillo, A. A., Del-Castillo-Pardo-de-Vera, J. L., & Gil-Martínez, A. (2019). Temporomandibular disorders: improving outcomes using a multidisciplinary approach. Journal of multidisciplinary healthcare, 12, 733–747. doi.org/10.2147/JMDH.S178507
Dimitroulis G. (2018). Management of temporomandibular joint disorders: A surgeon’s perspective. Australian Dental Journal, 63 Suppl 1, S79–S90. doi.org/10.1111/adj.12593
Khaled Y, Quach JK, Brennan MT, NapeÑas JJ. Outcomes after physical therapy for the treatment of temporomandibular disorders. Oral Surg Oral Med Oral Pathol Oral Radiol, 2017;124(3: e190. doi:10.1016/j.oooo.2017.05.477
Abouelhuda, A. M., Khalifa, A. K., Kim, Y. K., & Hegazy, S. A. (2018). Non-invasive different modalities of treatment for temporomandibular disorders: a review of the literature. Journal of the Korean Association of Oral and Maxillofacial Surgeons, 44(2), 43–51. doi.org/10.5125/jkaoms.2018.44.2.43
Murphy, M. K., MacBarb, R. F., Wong, M. E., & Athanasiou, K. A. (2013). Temporomandibular disorders: a review of etiology, clinical management, and tissue engineering strategies. The International journal of oral & maxillofacial implants, 28(6), e393–e414. doi.org/10.11607/jomi.te20
When looking at an anatomical poster/image of the human body, there are all kinds of muscles connected and overlapping, but when we go to feel around those areas, especially when pain symptoms are presenting, it can feel like one solid mass and not individual muscles. This is because of everyday wear and tear, strenuous activities, spasms, heat, dehydration, and stress that causes the muscles to stay in a slightly contracted state, continue to tighten, bunch up and stiffen becoming the new normal for that individual. People learn to go through life like this, never considering that there is something wrong until they experience a significant injury that can take much longer to recover and rehabilitate from. This is why massaging the body on a regular basis is important to maintain healthy relaxed and flexible muscles and prevent strains, pulls, and injuries.
Massaging the Body
Massage therapy including myotherapyis the practice of kneading or manipulating the body’s muscles and other soft tissues to improve neuromusculoskeletal well-being and health.
It is a form of manual, percussive, and mechanical therapy that includes holding, moving, and applying pressure to the muscles, tendons, ligaments, and fascia.
Massage therapy can be used to describe techniques that vary in touch, pressure, and intensity of the treatment applied.
Benefits
The immediate benefit of regularly massaging the body is feeling deep relaxation and calmness. This happens because massaging prompts the release of endorphins or the brain chemicals/neurotransmitters that produce the feeling of well-being. And the stress hormones like adrenalin, cortisol, and norepinephrine levels are reduced. Studies have shown that high levels of stress hormones can impair and damage the immune system. The physical benefits of massaging the body regularly include:
Alleviated muscle tension.
Improved and increased joint mobility and flexibility.
Increased blood and nerve circulation.
Lymphatic system toxin drainage.
Decreased release of stress hormones.
A relaxed state of mind.
Improved sleep.
Enhanced mental alertness.
Decreased anxiety.
Improved recovery and rehabilitation of soft tissue sprains and injuries.
Improved skin tone.
Massage Types
Depending on the severity of the pain, associated symptoms, and muscle tension a chiropractor and therapeutic massage team will use a variety of techniques and massage types to restore flexibility, mobility, and function. Types of massage include:
Swedish
One of the most popular forms of massage, this technique is designed to promote relaxation and increase and improve blood circulation.
Myofascial
Involves the assessment and treatment of soft tissue pain, injury, and dysfunction affecting movement and mobility.
Myofascial therapy releases tight soft tissue structures like the muscles, tendons, ligaments, and fascia.
Rehabilitative
This type treats and rehabilitates biomechanical dysfunction or injury.
Using specific and targeted mobilization techniques to restore normal health and function.
Lymphatic Drainage
This is a gentle whole-body treatment that relaxes the nervous system, releases toxins, and improves the immune system.
Sports
Sports massage is an application of massage and a blend of techniques to enhance performance and help overworked muscles recover quickly.
The type of technique or treatment applied is dependent on the nature of the stage of training or competition, sports injury or condition, and the assessment of the therapist.
Infant Massage
A gentle massage can help treat constipation, colic, and sleeping problems.
Studies have found that regular massage helps premature babies gain weight faster.
Reflexology
Reflexology is based on the application of pressure to specific points on the body.
Reflex points, which relate to body areas, can be found in the feet, hands, face, and ears.
These points respond to pressure, stimulating the body’s own natural healing process in the same way chiropractic activates natural healing through adjustments and realignment.
Aromatherapy
Essential oils made from selected flowers and plants are added to massage oil for a particular therapeutic property.
For example, the scent of peppermint is used for constipation problems.
Shiatsu
This massage technique aims to improve energy flow by working targeted points on the body.
The underlying principles of shiatsu are similar to those of acupuncture.
Individuals are able to experience an improved quality of life with the combined elements of chiropractic and massage therapy.
Fighting Inflammation Naturally
References
Cheung, Karoline, et al. “Delayed onset muscle soreness: treatment strategies and performance factors.” Sports medicine (Auckland, N.Z.) vol. 33,2 (2003): 145-64. doi:10.2165/00007256-200333020-00005
Koren, Yogev, and Leonid Kalichman. “Deep tissue massage: What are we talking about?.” Journal of Bodywork and movement therapies vol. 22,2 (2018): 247-251. doi:10.1016/j.jbmt.2017.05.006
National Research Council (US) and Institute of Medicine (US) Panel on Musculoskeletal Disorders and the Workplace. Musculoskeletal Disorders and the Workplace: Low Back and Upper Extremities. Washington (DC): National Academies Press (US); 2001. 6, Biomechanics. Available from: www.ncbi.nlm.nih.gov/books/NBK222434/
Pachtman Shetty, Sarah L, and Sarah Fogarty. “Massage During Pregnancy and Postpartum.” Clinical obstetrics and gynecology vol. 64,3 (2021): 648-660. doi:10.1097/GRF.0000000000000638
Stecco, Antonio, et al. “Fascial Disorders: Implications for Treatment.” PM & R: the Journal of Injury, Function, and Rehabilitation vol. 8,2 (2016): 161-8. doi:10.1016/j.pmrj.2015.06.006
Weerapong, Pornratshanee, et al. “The mechanisms of massage and effects on performance, muscle recovery, and injury prevention.” Sports medicine (Auckland, N.Z.) vol. 35,3 (2005): 235-56. doi:10.2165/00007256-200535030-00004
Individuals dealing with or managing chronic back pain should incorporate swimming exercises. Swimming is a low-impact aerobic conditioning exercise that’s easy on the back and healthy for the spine. When an individual struggles with back problems, they may be tempted to rest and avoid physical activity/exercise. Total rest is not recommended as it can cause the muscles that support the back to weaken or atrophy. When the muscles weaken, they cannot stabilize the spine or body correctly, which causes conditions to worsen or contribute to new injuries. Starting swimming exercises can expand the spine, relieve painful pressure or strain on the back and strengthen the muscles for spinal health.
Starting Swimming Exercises
Swimming does not impact the spine and other musculoskeletal structures because the water suspends the body.
Swimming is a full-body, low-impact exercise which is excellent for individuals of all ages and all body shapes and sizes.
Talk to a healthcare professional about any questions or concerns about how swimming may impact your body.
Swimming benefits include stress relief, a strengthened musculoskeletal system, and support in heart health.
Swimming for Back Problems
Relaxes The Nervous System
Tense muscles can cause or contribute to back problems and pain symptoms and aggravate spinal conditions.
Swimming exercises release endorphins to relax the nervous system and tense muscles.
Relieves Pressure on Joints
The water lightens the body relieving pressure on the joints and muscles.
Builds Muscle to Support the Spine
The resistance and movement strengthen the whole body with the joints and spine supported.
Swimming engages muscles not always used, specifically those needed to improve spinal stability.
Exercises for Back Relief
Checking with a physician before exercising is recommended, especially if starting a new exercise routine. When you meet with the Injury Medical Chiropractic and Functional Medicine Cline team, we can determine if starting swimming exercises would benefit you. Once cleared, here are some swimming exercises that could help bring relief:
Walking
Walking around the pool means movement that the body needs to heal and build muscle without aggravating symptoms.
Aerobics
Water aerobics is perfect for working on cardiovascular health needed to build strength.
Increase mobility and flexibility.
Swimming Laps
Start slow when swimming laps, maybe only twice a week at first.
The different types of strokes work various muscles in the hips, chest, and back.
Treading water is a great way to get the body used to the movements.
A swim coach can provide tips on the proper technique and form.
Swim Exercise Tools and Accessories
Proper swimming equipment can make the exercise sessions much more enjoyable.
Swim Cap
Swim caps protect the hair from the water’s elements and keep hair from blocking the view.
Goggles
Goggles protect the eyes and help to see better underwater.
Look for a comfortable pair that doesn’t leak.
Sun protection and clothing
A day in the sun and water increases the risk of exposure to UV rays.
Waterproof Headphones
For listening to music or podcasts while swimming.
Kickboard
Many pools can provide kickboards that swimmers can borrow during their time there.
Lean the upper body on the board and kick, focusing on lower body movements.
Pull Buoy
Pull buoys help focus on the upper body and arm work.
It is placed between the upper thighs to help the legs float as the individual pulls with their arms.
It is recommended to take some lessons to learn how the body moves through the water. Once a basic understanding of balance and buoyancy is met, individuals can propel through the water more efficiently.
Sciatica Secrets Revealed
References
Bartels, Else Marie, et al. “Aquatic exercise for the treatment of knee and hip osteoarthritis.” The Cochrane Database of systematic reviews vol. 3,3 CD005523. 23 Mar. 2016, doi:10.1002/14651858.CD005523.pub3
Cole, A J et al. “Spine pain: aquatic rehabilitation strategies.” Journal of Back and musculoskeletal rehabilitation vol. 4,4 (1994): 273-86. doi:10.3233/BMR-1994-4407
Ferrell, M C. “The spine in swimming.” Clinics in sports medicine vol. 18,2 (1999): 389-93, viii. doi:10.1016/s0278-5919(05)70153-8
Su, Yanlin, et al. “Swimming as Treatment for Osteoporosis: A Systematic Review and Meta-analysis.” BioMed research international vol. 2020 6210201. 15 May. 2020, doi:10.1155/2020/6210201
Wirth, Klaus, et al. “Strength Training in Swimming.” International Journal of environmental research and public health vol. 19,9 5369. 28 Apr. 2022, doi:10.3390/ijerph19095369
Upper and middle/mid-back pain and/or pain between the shoulder blades is common for individuals who spend long hours sitting or standing. Stress, tension, and repetitive movements can cause middle-back trigger points to develop. Symptoms occur anywhere from the neck’s base to the bottom of the rib cage. Trigger point development and reoccurrence can contribute to chronic upper and middle back pain. Injury Medical Chiropractic and Functional Medicine Clinic can release, relieve and help prevent trigger points through various therapies and treatment plans.
Middle Back Trigger Points
The ribs attach to the sternum and adhere to and wrap around the back. Pain and sensation symptoms can radiate to other places where the nerve travels if a nerve in this area is pinched, irritated, or injured. The muscle groups of the chest region also have a significant role in middle back trigger point development. Tension in the chest muscles can overload the muscles of the mid-back region, causing tightness. This happens to individuals that release the trigger points in the mid-back muscles but fail to address the trigger points in the chest muscles, causing reactivation that could worsen the injury. Three muscle groups can cause trigger point referred pain between the shoulder blades include:
Rhomboid Trigger Points Between the Shoulder Blades
The Rhomboid muscle group is found in the mid-back region, between the shoulder blades.
These muscles attach along the spine and run diagonally downward to connect to the inside of the shoulder blade.
The contraction causes the shoulder blades to retract and rotate.
Trigger points only cause pain in the region of the muscle group.
They can cause tenderness in the region and the spinous process or the bony tip extending from the lamina or part that can be felt when touching the back.
The pain is often described as burning.
Rhomboid Trigger Symptoms
A common symptom is superficial aching between the shoulder blades that individuals try to rub with their fingers to get relief.
Intense pain can extend upward to the shoulder area above the blade and into the neck area.
Individuals may hear or feel a crunching and snapping as they move the shoulder blades.
The common rounded-shoulder and forward-head hunching posture are nearly always present in individuals with these trigger points.
Middle Trapezius Trigger Points
The trapezius is the large, diamond-shaped muscle group that forms the base of the neck and upper back.
It has attachment points at the bottom of the skull, along the spine, collarbone, and shoulder blade.
When this muscle contracts, it moves the shoulder blade.
Movements can also affect the neck and head region.
Trigger points in the middle portion of this muscle refer to pain between the shoulder blades and the spine.
Trigger points develop for several reasons, including unhealthy postures, stress, injuries, falls, and sleeping positions.
Additionally, tension and added trigger points in the chest muscles can overload the Trapezius muscle fibers, causing trigger point development.
Trapezius Symptoms
It can be difficult to distinguish pain from the middle trapezius and rhomboid trigger points.
Pain in the middle trapezius can have more of a burning sensation and often extends over the thoracic spine.
The pain referral to the spine can activate secondary trigger points in the surrounding muscles.
Pectoralis Major Trigger Points
The Pectoralis Major muscle group is the large, flat muscles in the upper chest region.
The muscle has four overlapping sections that attach to the ribs, collarbone, chest bone, and upper arm at the shoulder.
The muscle group contracts when pushing with the arms in front of the body and rotating the arms inward towards the trunk.
Trigger points can radiate pain symptoms to the chest, shoulder, and breast regions.
Numbness and/or pain can radiate down the inside of the arm and into the fingers.
Trigger points in this muscle group can activate triggers in the upper back, causing pain symptoms between the shoulder blades.
Pectoralis Major Symptoms
Individuals will present with chest pain, front shoulder pain, and pain traveling down the inside of the arm to the elbow.
If referred pain occurs on the person’s left side, it can be similar to cardiac pain.
Consult a cardiologist to rule out cardiac involvement before investigating trigger points.
The pain will initially occur on one side of the chest but can spread to the other as it intensifies.
In many, the pain is only experienced with the movement of the arms and goes away or decreases with rest.
Simultaneous pain in the mid-back, between the shoulder blades, frequently occurs.
In women, there may be nipple sensitivity and pain in the breast.
The breast can become enlarged from the tension causing impaired lymphatic drainage.
Chiropractic Treatment
Chiropractors treat myofascial pain syndromes such as myofascial trigger points or adhesions with various therapies. A chiropractor will locate trigger points by pressing muscle tissue or manipulating the muscle fibers. Once the trigger points have been found, treatment can include:
Barbero, Marco, et al. “Myofascial pain syndrome and trigger points: evaluation and treatment in patients with musculoskeletal pain.” Current Opinion in Supportive and palliative care vol. 13,3 (2019): 270-276. doi:10.1097/SPC.0000000000000445
Bethers, Amber H et al. “Positional release therapy and therapeutic massage reduce muscle trigger and tender points.” Journal of Bodywork and movement therapies vol. 28 (2021): 264-270. doi:10.1016/j.jbmt.2021.07.005
Birinci, Tansu, et al. “Stretching exercises combined with ischemic compression in pectoralis minor muscle with latent trigger points: A single-blind, randomized, controlled pilot trial.” Complementary therapies in clinical practice vol. 38 (2020): 101080. doi:10.1016/j.ctcp.2019.101080
Farrell C, Kiel J. Anatomy, Back, Rhomboid Muscles. [Updated 2023 May 16]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: www.ncbi.nlm.nih.gov/books/NBK534856/
Gupta, Lokesh, and Shri Prakash Singh. “Ultrasound-Guided Trigger Point Injection for Myofascial Trigger Points in the Subscapularis and Pectoralis Muscles.” Yonsei medical journal vol. 57,2 (2016): 538. doi:10.3349/ymj.2016.57.2.538
Moraska, Albert F et al. “Responsiveness of Myofascial Trigger Points to Single and Multiple Trigger Point Release Massages: A Randomized, Placebo-Controlled Trial.” American Journal of physical medicine & Rehabilitation vol. 96,9 (2017): 639-645. doi:10.1097/PHM.0000000000000728
Sadria, Golnaz, et al. “A comparison of the effect of the active release and muscle energy techniques on the latent trigger points of the upper trapezius.” Journal of bodywork and movement therapies vol. 21,4 (2017): 920-925. doi:10.1016/j.jbmt.2016.10.005
Tiric-Campara, Merita, et al. “Occupational overuse syndrome (technological diseases): carpal tunnel syndrome, a mouse shoulder, cervical pain syndrome.” Acta informatica medica : AIM : journal of the Society for Medical Informatics of Bosnia & Herzegovina : casopis Drustva za medicinsku informatiku BiH vol. 22,5 (2014): 333-40. doi:10.5455/aim.2014.22.333-340
Body stiffness is common, especially as the body ages. Stiffness can result from intense work, lack of physical exercise, or specific conditions. The reasons vary from individual to individual. Some feel stiff when they wake up, while others become stiff after stopping physical activity. For others, stiffness can result from practicing unhealthy postures, intense workouts, or something new that the body is beginning to get used to. There are several ways to prevent and treat stiffness, no matter the cause, including targeted physical movements, posture corrections, body decompression, chiropractic realignment, stretches, and therapeutic massage.
Body Stiffness
Knowing the cause of body stiffness and how to relieve it can help prevent and treat the condition so the body can function better. It’s vital to see a health care professional immediately if stiffness results from an injury, accompanied by pain, it does not go away with home treatments, or if an insect bite or infection could be the cause.
Individuals should speak to a healthcare professional for frequent stiffness that interferes with their quality of life.
Most of the time, stiffness can be treated at home and reduced through preventative measures.
Stay active but not too hard until the body gets used to the activity.
Various relief methods include a warm bath, massage shower, or self-massage.
Intense Work or Exercise
The muscles incur tiny tears when exercising or performing heavy labor, especially when the body is not used to the intensity or duration.
These tears are normal and help build larger and stronger muscles.
Individuals may feel stiff and sore for 24-72 hours as the body repairs itself.
Inflammation surrounding the joints/synovial fluid after heavy activity or repetitive movements is another cause.
Inactivity
Moving around generates the synovial fluid that lubricates the joints.
When body movement stops, like going to sleep or long periods spent sitting, working, or watching tv, fluid production slows down, resulting in body stiffness.
The lack of fluid after movement can make the body feel stiff when returning to activity.
Unhealthy Posture
The body can become stiff and sore when routinely holding the body in a way that strains the muscles, tendons, and ligaments.
Sitting or standing incorrectly from an unhealthy workstation setup or postural habits contributes to stiffness and musculoskeletal problems.
Medical Conditions
Medical conditions can cause stiffness like rheumatoid arthritis, Lyme disease, thyroid disease, strains and sprains, and low vitamin D levels.
See medical attention if you suspect any medical causes are behind the body stiffness.
Prevention
Depending on the reason behind body stiffness, there are ways to prevent it.
Warm-Up
Warming up before any physical activity loosens up the muscles before fully engaging.
Soreness will present and is part of the muscle repair process.
Properly warming up can help the repair go faster.
Mobility and Flexibility Breaks
Taking breaks from inactivity by getting up and moving around, walking, or performing mobility movements could increase the secretions of joint fluid, prevent stiffness, and relieve the effects of poor postural habits you may have been making.
Set a timer to break up periods of inactivity and move around.
Get up for 5 minutes every hour to move the muscles and get the blood flowing.
Stay Aware of Posture and Form
Postural awareness can help prevent muscle strain that leads to stiffness.
Adjusting the workspace and posture can help prevent stiffness.
The posterior chain: head, neck, torso, and legs are aligned with the feet flat on the floor and back supported.
Stay Active
Maintaining muscle movement maintains blood circulation, which can help reduce stiffness.
Exercise helps reduce inflammation, increases synovial fluid production, and helps strengthen the muscles.
Active Recovery
Participating in active recovery can help bring blood flow to the muscles and prevent inflammation.
Light cardiovascular activities include swimming, cycling, walking, or bodyweight movements.
Anti-Inflammatory Nutrition
Anti-inflammation nutrition like the Mediterranean diet, which includes healthy fats, plenty of fruits and vegetables, lean proteins, seafood, and whole grains, can help reduce aches and stiffness.
Getting enough vitamin D can reduce stiffness.
Chiropractic Flexibility Restoration
Chiropractic adjustments, decompression, MET, and therapeutic massage techniques can relieve muscle soreness and stiffness and restore body function. The chiropractic team will evaluate the individual, diagnose the cause/s, and develop a personalized treatment plan. The team will provide posture training, stretching the body, using a percussive massager or foam roller to break tight, stiff muscles and release adhesions of tissues.
Enhance Your Lifestyle
References
Mailey, Emily L et al. “Comparing the effects of two different break strategies on occupational sedentary behavior in a real-world setting: A randomized trial.” Preventive medicine reports vol. 4 423-8. 9 Aug. 2016, doi:10.1016/j.pmedr.2016.08.010
Schleip, Robert, and Werner Klingler. “Active contractile properties of fascia.” Clinical Anatomy (New York, N.Y.) vol. 32,7 (2019): 891-895. doi:10.1002/ca.23391
Shimoyama, Daisuke, et al. “Reliability of shoulder muscle stiffness measurement using strain ultrasound elastography and an acoustic coupler.” Journal of medical ultrasonics (2001) vol. 48,1 (2021): 91-96. doi:10.1007/s10396-020-01056-0
Trube, Niclas, et al. “How muscle stiffness affects human body model behavior.” Biomedical engineering online vol. 20,1 53. 2 Jun. 2021, doi:10.1186/s12938-021-00876-6
Weerapong, Pornratshanee, et al. “The mechanisms of massage and effects on performance, muscle recovery, and injury prevention.” Sports medicine (Auckland, N.Z.) vol. 35,3 (2005): 235-56. doi:10.2165/00007256-200535030-00004
Range of motion – ROM measures the movement around a joint or body part. When stretching or moving certain body parts, like a muscle or joint, the range of motion is how far it can move. Individuals with a limited range of motion cannot move a specific body part or joint through its normal range. Measurements are different for everybody, but there are ranges that individuals should be able to achieve for proper function. The Injury Medical Chiropractic and Functional Medicine Team can address issues/problems with ROM through a personalized treatment plan to alleviate symptoms and restore mobility and flexibility.
Improve Range of Motion
Over 250 joints in the body move from extension to flexion and are responsible for all of the body’s movements. These include the ankles, hips, elbows, knees, and shoulders. Tightness in the hips and ankles can decrease ROM when lifting an object, limiting the muscles’ ability. Form and strength potential becomes limited and suffers from an inadequate ROM. When form and posture are compromised, pain and injuries can result. There are many reasons why this can occur, including:
Tight and stiff muscles.
Trying to use these muscles can worsen the condition, limiting ROM further.
A limited ROM in the back, neck, or shoulders may be due to the body being out of natural alignment.
Repetitive motions, injuries, and everyday wear and tear can shift proper alignment and limit movement.
Conditions like arthritis, brain, nerve, and/or muscle disorders.
A mild to moderate range reduction may be caused by a sedentary lifestyle or insufficient physical activity.
Daily Living
Decreased range of motion and poor mobility can hinder the body from lifting objects, job occupation performance, and household tasks. A healthy physical ability is what determines independent aging and optimal function.
Restoring a healthy range of motion can improve physical performance during work, home, and sports activities.
An improved range of motion allows the affected muscles to work at longer lengths, build strength and relieve tension.
A stronger muscle capable of contracting efficiently through larger ranges prevents and decreases the risk of injury.
Chiropractic Restoration
Chiropractic care can realign the body and improve range of motion to optimal levels.
Therapeutic and Percussive Massage
Massage therapy will release the tightness, keep the muscles loose, and increase circulation.
This prepares the body for chiropractic adjustments and spinal decompression.
Decompression and Adjustments
Non-surgical mechanical decompression realigns the body to a pliable state.
Chiropractic adjustments will reset any misalignments, restoring flexibility and mobility.
Exercises
A chiropractor will provide physical therapy-type exercises and stretches to mobilize the joints.
Targeted exercises and stretches will help to maintain the adjustments and strengthen the body to prevent ROM worsening and future injuries.
Secrets of Optimal Wellness
References
Behm, David G et al. “Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review.” Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme vol. 41,1 (2016): 1-11. doi:10.1139/apnm-2015-0235
Calixtre, L B et al. “Manual therapy for the management of pain and limited range of motion in subjects with signs and symptoms of temporomandibular disorder: a systematic review of randomized controlled trials.” Journal of oral rehabilitation vol. 42,11 (2015): 847-61. doi:10.1111/joor.12321
Fishman, Loren M. “Yoga and Bone Health.” Orthopedic nursing vol. 40,3 (2021): 169-179. doi:10.1097/NOR.0000000000000757
Lea, R D, and J J Gerhardt. “Range-of-motion measurements.” The Journal of Bone and joint surgery. American Volume vol. 77,5 (1995): 784-98. doi:10.2106/00004623-199505000-00017
Thomas, Ewan, et al. “The Relation Between Stretching Typology and Stretching Duration: The Effects on Range of Motion.” International Journal of sports medicine vol. 39,4 (2018): 243-254. doi:10.1055/s-0044-101146
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
