Why Ergonomics Matter

Proper ergonomics is more than just about comfort; it’s about maintaining a healthy alignment of the body during work. Poor posture can lead to issues such as muscle tension, back discomfort, and reduced productivity. By making a few adjustments to your workspace and habits, you can significantly improve your posture and overall well-being.

Tips for an Ergonomic Work-from-Home Setup

1. Adjust Your Chair

• Make sure your chair supports the natural curve of your spine.
• Your feet should rest flat on the floor, or use a footrest if needed.
• Keep your knees at a 90-degree angle, level with or slightly lower than your hips. This position helps maintain spinal alignment, reduces lower back strain, and promotes better circulation.

2. Position Your Monitor Correctly

• The top of your screen should be at or slightly below eye level.
• Place the monitor about an arm’s length away to reduce strain on your eyes and neck.

3. Use a Proper Desk

• Your desk should allow your forearms to rest parallel to the floor when typing.
• Avoid working from couches or beds as these often encourage slouching.

4. Invest in Ergonomic Tools

• Consider using a keyboard and mouse designed for ergonomic comfort.
• A laptop stand and external keyboard can help you maintain a healthy posture.

5. Take Frequent Breaks

• Stand, stretch, and walk around every 30 minutes to one hour.
• Simple stretches can help release tension in your neck, shoulders, and back.

The Role of Movement and Awareness

Even with the best ergonomic setup, prolonged static positions can be harmful. Regular movement is key. Incorporate simple exercises into your routine to strengthen core muscles and improve posture awareness. Yoga and Pilates are excellent options for promoting better posture through stretching and muscle strengthening.

Supporting Good Posture Beyond the Desk

In addition to improving your workspace, adopting good posture habits throughout the day is essential:

• Avoid slouching when sitting or standing.
• Use supportive footwear, especially if you’re on your feet for extended periods.
• Stay mindful of your posture while using handheld devices to avoid the common “tech neck.”

Everett Chiropractor

Making ergonomic adjustments to your workspace and daily habits can lead to significant improvements in your posture and overall comfort. At our chiropractic office, we specialize in helping individuals address posture issues through tailored care and expert advice. If you’re looking for personalized guidance to support your ergonomic goals, we’re here to help. Start small, stay consistent, and enjoy the benefits of a healthier, more aligned you with our support.

Trigger point injections can offer several benefits to individuals experiencing muscle pain and discomfort caused by trigger points. Work or auto injuries can cause pain in trigger points. Injuries such as repetitive strain or trauma from accidents can lead to muscle tension and the development of trigger points, which may cause localized pain and referred pain to other areas of the body. Further, those with myofascial pain syndrome may benefit from TPI. Overall, these injections are particularly beneficial when other conservative treatments have been ineffective. TPI works to relax the tense muscle fibers, alleviate pain, and improve mobility.

Trigger Point Injection Benefits

Firstly, trigger point injections provide localized relief by directly targeting the tense muscle knots or trigger points. The injection of a local anesthetic numbs the area, reducing pain signals sent to the brain and providing immediate pain relief. Additionally, if a corticosteroid is included in the injection, it can help reduce inflammation around the trigger point, offering longer-lasting relief.

Secondly, trigger point injections can improve muscle function and mobility. By relaxing the tight muscle fibers, the injections can help restore normal muscle length and function. This, in turn, allows individuals to move more freely, perform daily activities with less discomfort, and participate in rehabilitative exercises more effectively.

What Can I Expect During a TPI Session?

TPI is typically an outpatient procedure performed in a clinic or medical office. The process starts with the patient assuming a comfortable position. The healthcare provider may first locate the trigger point by palpation or using ultrasound guidance. Once identified, the skin overlying the trigger point is sterilized.

During a TPI, a qualified healthcare professional, often a physician or pain specialist, uses a thin needle to inject a local anesthetic, such as lidocaine, directly into the trigger point. You may experience a brief increase in pain when the tip of the needle touches the trigger point, though the pain typically resides quickly.

Sometimes, a corticosteroid may also be injected to reduce inflammation and provide longer-lasting relief.

TPI in Everett, Washington and Snohomish County

Looking for pain relief using TPI? Those in Everett can visit Everett Spine & Rehab for a consultation and evaluation. We will review your health and condition and determine the best course of action for your pain, which may include TPI. Please contact us today to learn more: 425-347-8614

Sources:

Aafp.org
My.clevelandclinic.org
mydoctor.kaiserpermanente.org
openai.com

Text-neck, in particular, is causing neck problems to be much more common in people under 18.

On average, adolescents spend five to seven hours a day looking at their phones. This doesn’t include time spent looking at their computer screens.

Fortunately, there are ways to prevent and treat text-neck. You don’t have to live with the pain forever.

What is Text-Neck? 

Text-neck is a relatively new syndrome presented during the 21st century with the emergence of cell phones.

The condition refers to the degeneration of the cervical spine.

Text-neck syndrome causes significant stress on the cervical spine. The stress comes from continually tilting the head forward and downward to look at mobile devices.

Studies estimate that 75% of the worldwide population spends hours every day with their head tilted forward, looking at a screen.

The head is heavy; it weighs about 11 lbs (5 kg). The weight supported by the neck increases when the head is tilted forward. Tilting the head by 30 degrees increases the weight to 39.7 lbs (18 kg). Tilting it by 60 degrees increases the weight to a staggering 59.5 lbs (27 kg).

Over time, the excess stress can lead to cervical degeneration. The pain and disfigurement it causes to the body can lead to other medical, social, and psychological issues. Many people experience neck pain and changes in their posture.

Some symptoms of text-neck include:

• Muscle pain & stiffness
• Joint inflammation
• Arthritis
• Pinched nerves
• Herniated discs
• Bone spurs
• Headache
• Poor posture

Some studies suggest that text-neck might be linked to trouble breathing and arm pain. It may also cause increased stress and anxiety in some patients.

How To Avoid Text-Neck

Fortunately, there are ways to avoid text-neck. You can also begin to reduce any damage it may have already caused.

1. Keep Your Spine Neutral

The best way to avoid text-neck is to look at your mobile device from a neutral position. The head and neck should be facing forward, not down. Of course, this isn’t easy for most people — you’ve likely developed a habit of viewing your mobile devices downward.

Being mindful of your posture throughout the day can reduce text-neck. It’s best for the body to view a screen while sitting with the feet flat on the floor. Keep the shoulders back and the back in a neutral position. Hold the mobile device in front of your eyes — slightly below is also okay.

Holding your mobile device directly in front of you will initially feel weird, but it’ll save you a lot of pain in the long run.

2. Take Regular Breaks

The National Spine Health Foundation recommends that you take regular breaks.

Regular breaks are essential for anyone spending much time in front of a screen, even if it’s a computer at eye level. Sitting and staring at a screen for too long can be bad for your neck, back, and eyes, among other things.

Set an alarm if you need to remind yourself to get up and move around for a while.

3. Exercise & Stretch

The National Spine Health Foundation says that regular exercise is essential.

Getting regular exercise is vital for keeping your body healthy and strong. The stronger your muscles are, the easier it will be for your neck to hold your head up.

Regularly stretch the back and neck muscles to help realign the spine.

You can even do easy chair stretches and exercises right from your desk.

If your pain and/or posture are too advanced, it may be best to see a physical therapist. They are trained to help you develop exercises to alleviate your pain and help your posture.

4. Massage

Massage therapy won’t correct text-neck, but it can certainly help with the pain.

What if None of This Works?

If none of the above methods work, consider going to a chiropractor. Some people have seen decreased pain levels after seeing a chiropractor for spinal manipulation. You may also visit a physical therapist if you feel your neck pain is chronic. Those in the Everett area of Washington can drop by Everett Spine & Rehab as we not only offer chiropractic care, but also physical therapy and massage therapy. We can assess your situation and find an appropriate solution.

Conclusion

Text-neck is becoming increasingly prevalent with the use of phones and other devices. Americans spend hours on their phones every day, causing significant strain on their necks.

Fortunately, text-neck doesn’t usually cause permanent problems. You can fix many pain and postural issues by being aware of your posture and strengthening your body.

Although there isn’t one right mattress for back pain, says the New York Times, there are plenty to choose from. Contrary to popular belief, a “tough-as-nails” mattress isn’t the answer, says the article, rather it’s choosing the right feel for your body. Some sufferers may want a memory foam mattress that contours to the body. Choosing a memory foam that supports your body weight is important, says the article. There are several that support under 200 pounds and over 200 pounds. Selecting the one that fits your body will help with durability. The feature to look out for when buying memory foam is its cooling ability, says Sleepadvisor. Memory foam tends to hold in heat, likely making the sleeper uncomfortable. Look for memory foam mattresses that have coils beneath its foam, and lots of layers in between the foam for absorption of heat, says the article.

When purchasing a mattress, make sure you do more than just lay on it in the showroom, says WebMD. Keeping your spine aligned is the most important factor in picking out the right mattress, says the article. The first thing you need to do is evaluate your own body. If you have wide hips, you may need a softer mattress, and what you may consider firm may not be firm for someone else. If you’re questioning firmness, says WebMD, go medium-firm. One study showed those who slept on medium-firm mattresses reported less pain than those who slept on firm mattresses.

Some unfortunate news, says WebMD, is that according to a study of 62 people, those who slept on inexpensive mattresses reported more pain in their backs. However, the study also showed that those who slept best were sleeping on new mattresses of any kind. The trick may just be to keep your bed fresh for the best sleep.

When looking for a mattress to help your back pain, you may feel a bit like Goldie Locks; it has to be just right. The good news is that there is no shortage of mattresses to choose from, and many of the companies have test and return policies to see if they work for you. It may take a few times to get the right one, but it’ll be worth the effort for your back in the end. Now, go catch some well deserved z’s.

A general doctor can diagnose a tear or a break and a surgeon can mend those breaks and tears. But there are a lot of issues between those extremes. Joint and ligament pain or discomfort is a real issue for many, and a chiropractor might just be the best bet for treatment and long-term maintenance.

What does a chiropractor do?

Chiropractic care can be a little unclear, especially for those who haven’t been through treatment before. Chiropractors have both a limited and wide-reaching scope of their specialty.

Chiropractors focus on a patient’s neuromusculoskeletal health – including bones, nerves, muscles, tendons, and ligaments. Back and neck pain is some of the most common complaints brought to chiropractors. This kind of pain often comes from the misalignment of bones and/or tendons and ligaments. Realigning these elements through spinal adjustment can improve the overall function of a body and improve the body’s ability to self-heal.

Additionally, treatment through a chiropractor can also include elements of nutrition and fitness. The kind of treatment and length of treatment depends greatly on the patient. The scope of treatment often includes a health and functional review, an examination, a treatment plan, and monitoring progress.

How do chiropractors help?

The biggest reason people see, and continue seeing, a chiropractor is for pain management. An adjustment from the chiropractor can do much more than lessening that low back pain. Chiropractors are pros when it comes to treating and limiting pain without traditional medications

The truth is, however, that chiropractic treatment has other a chiropractor. The power of a good chiropractor can impact many parts of your life for years to come.

Top Benefits for Seeing a Chiropractor

Chiropractors may treat many root causes of chronic and episodic pain. Based on a number of different studies, chiropractors are one of the leaders in treating both back and neck pain. In fact, people who consistently see a chiropractor report less pain after just six weeks in research published in 2018.

Chronic pain in other parts of the body is just as responsive to chiropractic treatment. Chronic pain is often caused by elements of inflammation and tense muscles. Chiropractors may be able to target these issues to help reduce pain.

Many high-performance athletes use and swear by chiropractors. Regular adjustments can mean better alignment and a higher level of performance. Not everyone is a world-class athlete, but we can all stand to move a little better. Treatment with a chiropractor may also help increase energy levels.

Chiropractors are known for their ability to relieve pain and improve quality of life. People flock to the closest office when back or neck pain rears its head. Even if you aren’t feeling those tell-tell signs of pain or discomfort, it can still be time to visit the local chiropractor.

An Everett Chiropractor Near You

Those who are living in Snohomish County and surrounding areas can feel at ease knowing skilled professionals are available to assist you with pain management, whether that is through chiropractic care or physical therapy at Everett Spine and Rehab. Please call us to schedule your appointment: (425)347-8614.

If the pain is mild, simple neck stretches can be done at home. Tilting your head forward and backward slowly beginning with your chin tucked in toward your neck before you start is one basic stretch. Similarly, tilting your head side to side and holding for 10 seconds can offer a gentle pull. Combining these movements with a slow head roll, it is important to keep your back straight. Always begin with your chin tucked in toward your chest as this aligns your neck properly before stretching. Finally, rolling your shoulders in a circle forward and then backward can help to loosen tight muscles and relieve stress. It is important to move slowly and smoothly when doing these types of exercises.  It is also important to stop at the first twinge of pain so the injury is not further aggravated.

If the pain is more severe, taking an over-the-counter medication such as acetaminophen (Tylenol) or applying ice packs and then cold packs can help relieve pain. Keeping good posture during the day while standing or sitting, and then sleeping with firm pillows are other ways to support neck health at home. Most of all it is important to reduce your activity level and take it easy.

Neck pain due to injury or a herniated disc can be helped by laying on an ergonomic cervical support pillow or towel roll positioned under the curve of the neck. Laying on your back with your arms by your sides for 10 minutes, the pressure of the towel against the vertebrae in your neck can help relieve muscle spasms and tightness by slowly stretching them into a normal position.

If your neck pain is chronic and home remedies do not work, then a physical therapist can help. Aligning your vertebra, giving you neck strengthening exercises, and teaching you about correct posture, a physical therapist has the training to reach the problem at its core and allow the body to heal. Physical therapists support your healing and aid you through your pain with the use of electrical stimulation, traction, and other measures. If your neck pain has become too severe and home remedies are not helping, it is time to contact a physical therapist.

Reach out to Everett Spine & Rehab if you believe your neck pain is chronic–we can perform an evaluation to see what is the best course of treatment for you. Our office is in Everett, next to Marysville, Lynnwood, Millcreek and Mukilteo.

Ice or heat? That’s the question…when it comes to joint pain.

Today Dr. Gill talks about whether you should use ice or heat for back pain, neck pain, shoulder pain, knee pain, basically any kind of joint pain you might be having.

Speaking in general terms, ice is usually the best for acute conditions meaning the injury happened in the last 72 hours or the last three days. Those types of injuries are typically going to have a lot of inflammation which is your body’s way trying to protect itself and start the healing process. Typically, though our bodies produce too much inflammation which can be painful and actually slow down the healing process if we are not careful. So ice is usually the best thing to numb that area, cool that off, and to help get that inflammation.  and heat generally speaking is best for more chronic conditions like chronic muscle spasms and realty tight muscles. we typically use heat after the patient has been in the office for some time and and it’s been at least 3 days since the injury if not longer.

Heat is good to relax the muscles and just to make the patient feel better overall. Now there’s danger in using the wrong one at the wrong time. For example, we’ve had patients that put heat on the injury too soon after an acute injury–this will result in inflammation in that area and can cause more pain and more suffering. Now putting ice on chronic painful conditions is probably not going to have bad side effects of putting heat on an acute injury, but it may not have the benefit that you would get from putting heat on that same injury. So it’s important to use the right one at the right time.

Let’s first take a look at the word “posture.” What’s it mean exactly? You might think of it as simply how you stand, but that’s just part of it. Posture is how you position your body when standing, sitting or lying whether stationary or moving. There are several parts of the body that are involved in posture: the brain (cerebellum), your muscles and your spine.

Having poor posture can lead to several consequences, including everyone’s favorite: back pain. Bad posture can overwork your back muscles and also can place strain on your spine and your vertebrae’s’ discs. It doesn’t stop at your back, unfortunately. The ramifications of poor posture also include the chances of getting neck pain, worsening arthritis, fatigue, bad mood and even incontinence, constipation and heartburn.

Now it’s time for the good news!

There are several things you can do to correct your posture

• Standing tips: Stand up straight and tall with shoulders back and your head level in line with your body. Your feet should be shoulder-width apart and you should let your hands hang naturally on your sides.

• Sit properly: Don’t slump! Sit up straight, relax your shoulders and keep both feet on the floor (or on a footrest). Align the ears, hips and shoulders in one vertical line. Don’t cross your legs and don’t sit in the same position for a long period of time–get up periodically to move around and stretch. More sitting tips here.

• Avoid “text neck“: In short, text neck is the pain and damage one can sustain from looking for long periods of time (such as looking down at your mobile device). Common symptoms include neck pain, pain in the shoulders, upper back pain and reduced mobility. There are several simple steps you can take to prevent this: keep your phone raised and closer to eye level and take frequent breaks from your electronic devices. More helpful tips here.

• Try posture exercises: from planks to yoga poses, try these exercises that are meant to help improve your posture.

If you still experience persistent back pain, low back pain, or neck pain, you may want to visit a chiropractor to investigate further. If you are in the Everett area, please visit our office (we’re on the border of Mill Creek and Lynnwood). We offer chiropractic therapy, acupuncture, massage therapy and physical therapy.

This is a kind of spinal manipulation that chiropractors perform on patients in order to treat various spine-related ailments. A trained chiropractor will use their hands or a tool to physically apply controlled pressure to the spine to correct or adjust the vertebrae. People will seek adjustments for things such as: back pain, headaches, scoliosis, whiplash, neck pain or for preventative care. Chiropractic adjustments involve no drugs and can be a complementary treatment–certainly an alternative to patients seeking non-invasive treatments. Another bonus is it generally does not take very long to complete an adjustment session.

Does the patient see immediate results? Depending on the individual, multiple sessions may be required to see improvement and may even be spread out over weeks or months. Some people may see results the same day–it all really depends. Adjustments may not be suitable for everyone. If you are unsure, please give us a call and one of our staff members can assist you. You may also drop-in our Everett office (right on the border of Mill Creek and Lynnwood) located at 927 128th St SW Ste B, Everett, WA 98204. We are open Monday through Friday from 9 am to 6pm.

How’s it done, exactly? At Everett Spine and Rehab, we use a multi-modal approach. Depending on your specific case, we would integrate chiropractic, massage, and naturopathic techniques. This is a treatment plan customized just for you.

With that in mind, you can see how physical therapy can be beneficial for people with and without injuries (think prevention). However, in our practice it is common to treat patients who have suffered some kind of injury, be it from a car accident, workplace accident or from sports. In this article, we take a look at the common injuries that benefit from physical therapy.

• Achilles tendonitis
• Arthritis
• Brain injury
• Carpal tunnel syndrome
• Cerebral palsy
• Concussion
• Cystic fibrosis
• Dislocations
• Golfer’s elbow
• Herniated discs
• Lower back pain
• Neck pain
• Runner’s knee
• Sciatica
• Shin splints
• Sprained/strained ankle
• Swollen muscles
• Tennis elbow
• Torn ACL (anterior cruciate ligament)

If you’re looking to recovery from an injury so you can “get back to normal,” or would like to reduce pain, increase mobility and strength and balance, please call us to schedule an appointment at (425) 347-8614.