More Reasons Why Posture is Important to Our Health

Additionally, posture plays a vital role in the optimal functioning of our internal organs, enhancing lung capacity and digestion while minimizing discomfort. By maintaining correct posture, we proactively ward off chronic pain, such as herniated discs and headaches, and bolster our emotional well-being, as good posture has been linked to increased confidence and reduced stress. Furthermore, it fosters heightened energy levels, improved productivity, and enhanced cognitive function, driven by the brain’s increased access to oxygen. Importantly, good posture also holds long-term health benefits, helping to prevent spinal deformities, mobility issues, and fall-related risks, especially among older individuals.

Breathing Impacts Posture. Here’s How:

Breathing and posture are intricately connected, with each influencing the other in significant ways.

Diaphragmatic Breathing: Proper posture is often associated with diaphragmatic or deep breathing. When you take deep breaths that engage the diaphragm, you naturally straighten your spine and lift your chest. This promotes an upright posture by engaging the core muscles and supporting the alignment of the spine.

Ribcage Expansion: Deep breathing also involves the expansion of the ribcage. As you inhale deeply, your ribcage expands outward and upward, which naturally encourages an open and erect chest. This expansion helps maintain the ideal alignment of the spine and shoulders.

Engaging Core Muscles: Breathing correctly engages the core muscles, including the diaphragm, transverse abdominis, and pelvic floor muscles. These muscles play a crucial role in stabilizing the spine and maintaining proper posture. When they are activated during breathing, they help support the spine’s natural curves.

Reducing Tension: Shallow or improper breathing patterns, often associated with poor posture, can lead to muscle tension and stiffness in the neck, shoulders, and chest. By practicing deep, mindful breathing, you can release this tension and gradually improve your posture.

Postural Feedback Loop: Posture can also affect your breathing. Slouching or hunching compresses the chest and limits the lung’s ability to expand fully. This can lead to shallow breathing, which may result in decreased oxygen intake and less efficient removal of carbon dioxide. Over time, this can negatively impact your energy levels and overall health.

In summary, proper breathing techniques, such as diaphragmatic breathing, can actively support good posture by engaging core muscles, expanding the ribcage, and reducing muscle tension. Conversely, maintaining good posture can facilitate more effective and efficient breathing, creating a positive feedback loop that benefits both your physical health and overall well-being.

Sources:

Medium.com
physio-pedia.com
nhlbi.nih.gov
openai.com

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.

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.

Just as one may see their primary care physician to treat an infection, a viral condition or disease, someone may visit a chiropractor for back pain, neck pain, and even sleep problems. Chiropractic treatment is also known as “complementary and alternative medicine (CAM)” and does not involve the use of drugs. A chiropractor is trained to perform spinal manipulation and manual therapy with the goal have having the body heal itself. Manual treatment includes methods such as low force to high force manipulation of the spine depending on the specific needs of the patient.

What is Spinal Manipulation and Chiropractor Treatment Specifically Used For?

• Sciatica
• Low-Back Pain
• Neck Pain and Whiplash
• Migraines and Headaches
• Stress and Anxiety

According to a 2012 National Health Interview Survey showed that among U.S. adults who used chiropractor or osteopathic manipulation:

• 43% used it for general wellness or disease prevention
• 25% used it because it focuses on the whole person
• 16% used it to improve energy
• 11% used it for better immune function
• 5% used it to improve concentration or memory

If you have any questions on how Everett Spine & Rehab can help you, we are here. Meet our doctors and staff then give us a call at 425-347-8614.

What Causes Neck Pain?
Neck pain can occur for many reasons. One of the most common causes is a jarring or forced movement of the neck and head back and then forth. When this happens, it creates an intense amount of pressure on the neck, leading to limited movement. It is quite common in individuals who are in a rear-ending car accident. It can also happen when there is trauma to the upper body, in some falls, and during some sports injuries. This type of neck pain if often referred to as whiplash.

When Should You See a Chiropractor?

If you’ve been hurt and developed neck pain, don’t wait to get help. Let the emergency room handle any life-threatening conditions. Then, call your chiropractor for a consultation. Our Everett team will take a closer look at what’s happened and perform diagnostic testing to determine the type of injury you have. We can then make recommendations for treatment. We recommend doing this in cases where you have neck pain related to:

• Work-related injuries
• Auto accidents especially rear-ended accidents
• Sports injuries
• Traumatic injuries

Often, the symptoms of whiplash occur a few days after the actual incident. You may even feel fine after your car accident or work-related incident. Still, don’t try to wait it out. Whiplash cannot cure itself, but it can become a chronic condition. Keep in mind that work-related injuries and auto accidents are often covered under liability policies. Workers’ compensation and general liability insurance for drivers may help to cover your chiropractic care.

Treatment for Neck Pain

The treatment we provide for neck pain is dependent on the specific injury we find. We will provide chiropractic care to readjust the upper neck, called the cervical spine. This procedure helps to push the vertebrae back into place, reducing pressure and the pinching of nerves. We may recommend massage therapy, physical therapy, and other types of holistic care to encourage fast healing of this area of your body. We will customize the treatment for neck pain based on the underlying cause of your discomfort.

Schedule a Consultation with Your Everett Chiropractor for Neck Pain

Don’t suffer from neck pain. Instead, treat it effectively by calling your chiropractor in Everett for an appointment. Call Everett Spine & Rehab at 425-347-8614.