Today, we are constantly tapping, scrolling, clicking, using our hands, fingers, and thumbs on smartphones, tablets, computers, etc. Constant repetitive use has increased the development of carpal tunnel syndrome. If tingling, numbness, soreness, or electrical sensations have begun to develop in the hands, especially the index finger, thumb, or palm, carpal tunnel prevention measures can help before it becomes severe.
Pinched Nerve
Carpal tunnel syndrome is the medical terminology for a pinched nerve. It is the median nerve that passes through the narrow carpal tunnel passageway of ligaments and bones at the base of the hand. This tunnel houses the median nerve and the tendons that allow the fingers to bend. The median nerve generates physical sensation in the index, middle, ring finger, and palm near the thumb. Compression of the nerve or inflammation can cause tingling, numbness, and pain in any and/or all of the hand areas. It can also cause the fingers to bend awkwardly; however, this symptom develops over time. There are so many different causes of carpal tunnel syndrome that it is almost impossible to avoid with the constant overuse/repetition of the hands.
Work – tasks, typing, mouse use, writing, scanning, etc.
School
Injury
Doctors recommended approach for carpal tunnel prevention is to take action at the first sign/symptom. The most effective preventative measures include:
Using a computer mouse – moving, clicking, using the scrolling wheel, etc.
Writing
Cooking – chopping, slicing, mixing, squeezing, etc.
Drawing
Make sure to take frequent breaks from the motion.
Carpal tunnel is more likely to develop if the nerves and muscles are overused for a long time without stopping. When focused on a task, we often don’t realize how the repetitive motions cause strain until a sting or pinch makes us stop. Taking a hand break is essential to give the muscles, tendons, ligaments, and nerves time to relax and stay loose. The break only has to be a few minutes to be effective.
Repetitive Movements and Proper Hand Form/Posture
Repetitive hand or wrist motions in everyday activities sometimes cannot be helped. It is recommended to try to switch hands when performing the task, space it out over the day, take frequent breaks, stretch, and gently shake out the hands throughout the day. Make sure any pressure on the hands or wrists is as light as possible and evenly distributed. Keep the wrists straight or slightly bent and use light tools if possible. Proper posture is crucial for carpal tunnel prevention. Many individuals don’t realize the back, neck, and wrists are intricately connected. Poor posture like hunching over the computer, shoulders rolled forward, and forward neck posture can cause the nerves and muscles of the arm to become compressed, causing tingling, numbing, pain symptoms because they’re not properly aligned. The compression can run down the arms and affect the wrists and hands as well.
Carpal Tunnel Prevention Supportive Accessories
It is also recommended to consider integrating supportive accessories, like ergonomic keyboards, mice, wrist splints, keypad cushions, etc. These tools can support the body and keep the wrists and hands healthy, comfortable, and pain-free. Wrist splints can help by keeping the wrist in a straight, neutral position without thinking about it. This reduces stress on the area and absorbs the pressure of everyday tasks on the carpal tunnel and median nerve. Individuals can also wear the splint at night to support and train the wrist to stay straight throughout the day. Taking action before the symptoms become severe is highly recommended. Talk to a chiropractor or physical therapist for exercises, stretches, and general tips to help with carpal tunnel prevention.
Body Composition
A Snack and A Meal
Without proper planning, the calories an individual consumes from snacks can add up. A recent survey found that snacking contributes 586 calories for men and 421 calories for women per day. Weight loss, weight gain, and weight maintenance come down to calories in vs. calories out.
Eating snacks that are too high in calories or snacking too much can disrupt and derail health goals.
It’s essential to know what a snack consists of, what to look for on a label, and how to plan.
Snacks come in a range of calories, depending on individual goals.
For many, 100-200 calories are recommended for snacks.
Individuals that need increased calories may require a higher calorie snack.
The number of snacks eaten per day depends on individual needs and goals.
It’s best to plan and factor snacks into the overall meal plan to avoid overeating.
LeBlanc, Kim Edward, and Wayne Cestia. “Carpal tunnel syndrome.” American family physician vol. 83,8 (2011): 952-8.
Page, Matthew J et al. “Splinting for carpal tunnel syndrome.” The Cochrane database of systematic reviews vol. 2012,7 CD010003. 11 Jul. 2012, doi:10.1002/14651858.CD010003
Shiri, Rahman, and Kobra Falah-Hassani. “Computer use and carpal tunnel syndrome: A meta-analysis.” Journal of the neurological sciences vol. 349,1-2 (2015): 15-9. doi:10.1016/j.jns.2014.12.037
Recent studies have begun to show that back pain apps can enhance the body’s recovery when combined with conservative treatments and physical activity/exercise. Low back pain – LBP can interfere with everyday activities, work, school, and sleep making life miserable. All around the world low back pain is one of the leading causes of disability. Studies have shown how physical activity/exercise, mindfulness, and spinal manipulation can reduce symptoms more effectively. Exercise has been shown to reduce anxiety and increase positive outlook/mood. However, the biggest problem for individuals is finding activities/exercises that they can enjoy and sticking with them. Individuals that use back pain apps have reported the benefits of being guided through the exercises and meditation that help decrease their pain.
Back Pain Apps
Several back pain apps utilize the brain and body connection. They provide exercises for the body and meditation to help the mind relax and work out and through the pain. The brain is the computer, the software is the mind and the hardware is the body. The brain is linked to the nervous system. Apps that help with psychosocial and behavioral issues have shown the ability to reverse the negative thinking of individuals with chronic pain. For individuals that don’t like exercising, there are apps to help address various barriers and obstacles.
They’re ready when and where you are
They track progress
They match guidance messages based on responses
They provide positive reinforcement
Before starting, if the answer is yes to any of the following questions consult with a physician first:
Is leg pain presenting?
Is there constant pain at night?
Is there a history of a recent accident or injury?
Effectiveness of Apps
A 12-week controlled trial in 2019, of individuals with low back pain, found that those who used an app did statistically better, in reducing their pain compared to the control group. The trial consisted of:
Those in the treatment group that completed the program found their pain level (based on a 100-point scale) had reduced 62% from a level of 44 to 14. Compared to an 8% reduction in the control group. However, scientific evidence on specific apps is limited and requires further research. However, the apps that scientists studied include:
A review of 25 apps for low back pain found the higher the price, the higher the app scored in the scientific study. The apps with the top scores included:
Strengthening exercises
Stretching
Core stability exercises
They were:
Interesting
Entertaining
Interactive
Customizable
The Lower Back Pain App, developed by a physiotherapist, scored the highest. It is a 10-week program where users are directed each week to perform three exercises twice daily. The exercises focus on:
Spinal mobility
Stability
Muscle strengthening
Instructions are given through videos and writing.
Back Pain Specific Apps
A variety of back pain-specific applications are available. Try them out and see which fits your style. They are there to guide, strengthen the body, help relax, and lessen the pain.
Body Composition
Chronic Stress
Chronic stress is like poison to the body. It negatively impacts every aspect of the body’s health and is more dangerous because of its ability to present without realizing it. One of the body’s systems responsible for handling difficult situations is the immune system. Specifically, cells of the immune systems have receptors that recognize stress hormones like cortisol. Acute stress can cause immune system problems by increasing the release of inflammatory cytokines that are a special type of immune cell. Stress, immunity, and disease can affect each other. But these relationships can be moderated by:
What is important is to develop a healthy strategy to relieve the symptoms of stress like meditating, exercising, and spending time with friends/family.
Current Directions in Stress and Human Immune Function. Current opinion in psychology vol. 5 (2015): 13-17. doi:10.1016/j.copsyc.2015.03.007 www.ncbi.nlm.nih.gov/pmc/articles/PMC4465119/
Evaluation of Self-Management Support Functions in Apps for People With Persistent Pain: Systematic Review mhealth.jmir.org/2019/2/e13080/
App-based multidisciplinary back pain treatment versus combined physiotherapy plus online education: a randomized controlled trial www.nature.com/articles/s41746-019-0109-x
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
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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*
Sciatica is not only caused by a spinal injury, although this is the primary cause, sciatica can also surprisingly be caused by your clothes and shoes. Sciatica is defined as symptoms that include back, leg, and foot pain caused by the compression of the sciatic nerve. Other symptoms can include shootingelectrical rays of pain, weakness, and numbness from your low back all the way down your legs into your feet.
Because of the intensity, many assume it has to be something serious like a work/car accident, sports injury or severe trauma. All of this can lead to sciatica, but there are also everyday things that we do daily that can also cause it. Here are some lesser-known ways of developing sciatica.
Items in Your Back Pocket
Many of us put our phones or wallets into our back pockets. When we carry these items in our pocket and then sit down on them, this can become a gradual trigger to sciatica. When we sit with these items begin to irritate the piriformis muscle. The sciatic nerve is right underneath this muscle and can get compressed. This cause has not been defined by the medical community, but a few names floating around include (back-pocket sciatica and cell-phone sciatica).
Wearing High Heels
High heels push your weight forward and so your body wanting to remain upright responds by flexing the hips to keep you straight. The risk of sciatica happens when this flexing at the hips stretches the hamstrings that can irritate the sciatic nerve running alongside the hamstrings. And besides sciatica high heels can cause a bevy of other spinal problems.
Wearing Tight Jeans and Underwear
Overly tight-fitting pants and underwear might look and feel great, however, they can also contribute to sciatic nerve pain. Wearing tight clothing is not bad but realize that wearing this type of clothing every day will start to compress the muscles, ligaments, and nerves. Mix it up with clothing that allows you to move freely. If your clothing cuts off circulation absolutely do not wear it. And when it comes to tight pants, change postures and don’t stay in the same position for too long, especially sitting.
Excess Weight
Research has found an association between being overweight and having sciatica.�Excess body weight puts stress on your spine. This added pressure combined with sedentarism can cause spinal disorders that include sciatica. Being able to maintain a healthy weight will greatly reduce your risk of developing sciatica symptoms.
The Impact of Sciatica
Even if just gradual weakness develops down your leg or a sudden burst of pain comes and goes, do not ignore it and make an appointment with your doctor or chiropractor to understand the issue and underlying cause/s and set up a preventative treatment plan before it gets out of hand. There are many sciatica treatments/therapies to reduce or eliminate low back and leg pain. Your doctor/chiropractor will work with you to develop a custom sciatic preventive exercise treatment plan.
Severe *Sciatica”* Pain Relief | El Paso, Tx (2020)
NCBI Resources
A study cited by the health magazine�Prevention found that sixty percent of sciatica sufferers who failed to get relief from other treatments found their symptoms improved after chiropractic care. Please contact our chiropractic team today to schedule an appointment if you are experiencing symptoms of sciatica. We are ready to help you feel better and get back on your feet again.
Head and neck injuries related to phone use are on the rise. Since the first iPhone was released, according to a study in JAMA Otolaryngology-Head & Neck Surgery.
Doctors are warning cell phone users to be especially careful when:
Walking around and texting
It is a distraction and one of the leading causes of head and neck injuries.
2,501 reported cases of phone-related head and neck injuries that lead to emergency room visits between January 1998 and December 2017 found in a nationwide database. Injuries in teens and young adults aged 13 to 29 years old were about 40%, in women (55%) and men (45%).
Common Phone Injuries
Common injuries include:
Cuts
Bruises
Abrasions
Internal injuries usually happen around the eyes and nose
Possible trauma to the brain
Over 41% of these injuries happened at home and were minor with little or no treatment needed. Around 50% of injuries were a result of distracted driving and 30% from distracted walking.
Any type of phone distraction in and out of the home puts you and others at risk for:
Falls
Slips
Trips
All of which can lead to injuries and other possible consequences (e.g. a busted phone).
More individuals are getting injured because of phone use while moving around and not paying attention to what’s around them.
Children
Children under the age of 13 were at higher risk to suffer a mechanical injury like parents accidentally dropping the phone on their child or children hitting themselves in the face. For example, ninety cases of injuries occurred while playing Pokemon Go.
Spending as little as two to four hours a day hunched over a smartphone is enough to make a serious impact on the body over time. And though two to four hours may not seem like a long time, it isn�t hard to arrive at two hours by adding several 15-minute or half-hour segments together.
For teenagers, specifically, two to four hours on a smartphone has changed as of now teenagers spend around seven to eight hours on their phones. Spending twice as much time on afternoons or the space between classes or lunch. Think about the impact of 1500 plus hours of bad posture throughout the year. There is no surprise that teenagers are at risk.
The lasting impact of text neck and distracted phone use on today�s young people will be costly. Therefore, the public needs to be educated about the risks of distracted phone use and reducing this distracted behavior.
*Neck* Pain Chiropractic Care El Paso, Texas
NCBI Resources
If you begin noticing pain, spasms, or irritation around the neck, shoulders, or back make an appointment with a professional chiropractor. Explain when the pain occurred, the severity, and the activity that started it. A simple adjustment may be all that is needed to get re-aligned and gain relief from pain caused by overuse. A chiropractor can also help decrease the chances of the injury worsening over time.
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