Avoiding Back Pain At Sedentary Jobs

~ Dr. Robert Speirs DC ~ Leave a comment

Some great tips on how to prevent back pain when working a sedentary job from our friends at Silicon Republic. Check out the article below.

How to prevent back pain in the workplace

1. Take regular breaks to stretch and walk around

Try to walk around for between three and five minutes every half hour.

2. Make sure not to hunch over while working

Everyone intuitively understands that hunching over the computer is bad for them, but it’s easy to fall into the most natural and comfortable – albeit unhealthy – sitting position while you’re in the flow of things.

3. Consider a standing desk

A standing desk offers you the opportunity to alternate your position throughout the day.

Right between my shoulder blades, Doc…..

~ Dr. Robert Speirs DC ~ Leave a comment

Your spine is made up of 24 bones stacked on top of each other with a soft “disc” between each segment to allow for flexibility. Normally, each joint in your spine should move freely and independently. Our examination of your spine has shown that one or more of your spinal vertebra is slightly misaligned and restricted. We call this condition “spinal segmental joint restriction”.

To help visualize this, imagine a normal spine functioning like a big spring moving freely in every direction. A spine with a joint restriction is like having a section of that spring welded together. The spring may still move as a whole, but a portion of it is no longer functioning.

Joint restrictions can develop in many ways. Sometimes they are brought on by an accident or an injury. Other times, they develop from repetitive strains or poor posture. Being overweight, smoking, strenuous work, and emotional stress can make you more susceptible to problems.

Restricted joints give rise to a self-perpetuating cycle of discomfort. Joint restriction causes swelling and inflammation, which triggers muscular guarding leading to more restriction. Since your spine functions as a unit, rather than as isolated pieces, a joint restriction in one area of your spine often causes “compensatory” problems in another. Think of this as a rowboat with multiple oarsmen on each side. When one rower quits, the others are placed under additional stress and can become overworked.

Joint restrictions most commonly cause local tenderness and discomfort. You may notice that your range of motion is limited. Movement may increase your discomfort. Pain from a restricted joint often trickles around your rib cage or up & down your spine. Be sure to tell your chiropractor if your symptoms include any chest pain, shortness of breath, unusual cough, indigestion or flu-like complaints.

Long-standing restrictions are thought to result in arthritis – much like the way a slightly misaligned wheel on your car causes premature wearing of your tire.

You should recognize that your problem is common and generally treatable. Chiropractic care has been shown to be the safest and most effective treatment for joint restrictions. Our office offers several tools to help ease your pain. To speed your recovery, you should avoid activities that increase your pain. Be sure to take frequent breaks from sedentary activity. Yoga has been shown to help back pain sufferers so consider joining a class or picking up a DVD.

Suddenly my back was killing me!

~ Dr. Robert Speirs DC ~ Leave a comment

Low back pain affects 80% of the population at some point in their life and one-third of the population on a yearly basis. One of the most common causes of low back pain comes from a slightly restricted joint in your spine.
Your lower back is made up of 5 bones stacked on top of each other with a soft “disc” between each segment to allow for flexibility. Normally, each joint in your spine should move freely and independently. Our examination of your spine has shown that one or more of the joints in your low back is slightly misaligned and restricted. We call this condition “lumbar segmental joint restriction”.

To help visualize this, imagine a normal spine functioning like a big spring moving freely in every direction. A spine with a joint restriction is like having a section of that spring welded together. The spring may still move as a whole, but a portion of it is no longer functioning.

Joint restriction can develop in many ways. Sometimes they are brought on by an accident or an injury. Other times, they develop from repetitive strains or poor posture. Several factors may make you more likely to experience low back problems. These include: being overweight, smoking, strenuous work, repetitive bending, twisting and lifting, prolonged exposure to whole body vibration- i.e. operating a motorized vehicle, stress, anxiety, depression, dissatisfaction with your job and even your attitude!

Restricted joints give rise to a self-perpetuating cycle of discomfort. Joint restriction causes swelling and inflammation, which triggers muscular guarding leading to more restriction. Since your spine functions as a unit, rather than as isolated pieces, a joint restriction in one area of your spine often causes “compensatory” problems in another. Think of this as a rowboat with multiple oarsmen on each side. When one rower quits, the others are placed under additional stress and can become overworked.

Joint restrictions most commonly cause local tenderness and discomfort. You may notice that your range of motion is limited. Movement may increase your discomfort. Pain from a restricted joint often trickles down to your hips or thighs. Be sure to tell your chiropractor if your symptoms include any radiation of pain below your knee, weakness, groin numbness or changes in bowel or bladder function.

Long-standing restrictions are thought to result in arthritis – much like the way a slightly misaligned wheel on your car causes premature wearing of your tire.

You should recognize that your problem is common and generally treatable. Chiropractic care has been shown to be the safest and most effective treatment for joint restrictions. Our office offers several tools to help ease your pain. To speed your recovery, you should wear supportive shoes and avoid activities that increase your pain. Be sure to take frequent breaks from sedentary activity. Yoga has been shown to help back pain sufferers so consider joining a class or picking up a DVD.

Trigger points in the Quadratus Lumborum muscle.

~ bryancobb ~ 1 Comment

The quadratus lumborum muscle is a commonly overlooked source of low back pain and is often responsible for “pseudo disc syndrome”. This muscle originates on the inferior border of the 12th rib and lumbar transverse processes. It inserts on the iliac crest and iliolumbar ligament. The q.l.’s main actions are extension and lateral flexion of the spine. It also acts as a stabilizer of the lumbar spine. Trigger points in this muscle refer pain into the sacroiliac joint and the lower buttock. Pain can also spread anteriorly along the crest of the ilium into the lower abdomen and groin and to the greater trochanter.

Want a fancy new hip? Start with this!

~ Dr. Robert Speirs DC ~ Leave a comment

A “joint” is an area where two or more bones come together. These bones have a slick rubbery protective covering, called “cartilage,” on the areas where they meet. This cartilage serves as a friction reducer and shock absorber, thereby prolonging the health of our joints.

Osteoarthritis, or simply arthritis, occurs when your joint cartilage degenerates as a result of repetitive stress.

Over time, this cartilage can thin and crack, eventually wearing away, leading to a painful “bone on bone” situation. Thinning of your joint cartilage is often accompanied by the development of “bone spurs” and/or joint deformity further disrupting your joint function.

Hip arthritis is common, affecting up to one-third of the population. The likelihood of you developing osteoarthritis increases as you age, and appears to be at least partially inherited from your parents. It is more common if you have been overweight and if you were subjected to repetitive injury, including occupations & sports requiring prolonged standing or heavy physical exertion.

An early symptom of Hip OA is prolonged stiffness upon arising in the morning and following periods of inactivity. You might complain of the inability to put your socks on, shave your legs or climb stairs. Groin, thigh and buttock pain are common. In some cases the pain can radiate into your lower leg. Cracking and popping of your hip when moving is possible.

It is sometimes difficult for doctors to differentiate between hip osteoarthritis and lower back problems that can also cause hip pain. Your doctor will likely X-ray your hip to determine the extent of your arthritis (graded 1-4 based on severity).

Arthritis cannot be cured, but your symptoms can often be relieved. Treatment of hip arthritis may include exercises, especially water-based programs like “water-aerobics.” Your doctor may use physical therapy modalities and will likely stretch and manipulate your hip, as this has been shown to be effective at relieving symptoms.

Your doctor may recommend that you avoid aggravating activities, especially those requiring you to rotate your hip internally (i.e., pigeon toed” movements), and to maintain a healthy weight. You will be taught home stretching and strengthening exercises to help you recover. Taking 1500 mg of Glucosamine and chondroitin has been shown to help some arthritis sufferers.

In more severe cases, you may need to use a cane (in the opposite hand) to take weight off the arthritic hip. If conservative treatment fails to relieve your pain, your doctor might recommend consultation with an orthopedic hip specialist to consider joint replacement.

Why Posture Is So Important For Fitness

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Why Posture Is So Important For Exercise & Fitness

Great article from http://www.brit.co on posture and fitness.

If you’ve ever rolled your eyes when your mom told you to “sit up straighter,” listen up! Turns out she was on to something. Good posture is important for more reasons than physical presentation. And for fitness fanatics, it’s actually critical. “Good posture impacts how you walk, jump, and lift,” says Aaptiv trainer Ackeem Emmons. “Proper alignment also eases strain or pain on your spinal cord.”

woman running outside

For runners and gym-goers, the impacts are even more specific. “When you’re running, having good posture allows you to breathe better,” Emmons says. “The more air in your diaphragm, the further you can go. The better your posture, the more fluid your form.” All of this translates to more efficient and successful running. In the gym, proper form and alignment help you isolate certain muscle groups and execute heavy compound movements, he adds.

Beyond the obvious physical gains, your posture can also impact you mentally as well. “Standing tall with proper posture gives the immediate impression of confidence and courage,” says Aaptiv trainer Ceasar F. Barajas. “You’re mentally setting the tone for success when you straighten up a bit.”

If you’re suddenly feeling hyper-aware of your spinal column, don’t worry. According to Aaptiv trainers Jaime McFaden and Benjamin Green, you can work every day to gradually correct limp posture. “Sit up straight and gently pull your shoulders back and down, stretching the neck. Press both feet firmly into the ground and lift your chest,” McFaden says.

“I’m on a bike anywhere from three to six days per week, hunched over with a rounded back,” explains Green. “Throughout the day, if I catch myself not standing up straight, I open up my shoulders.” If it helps, imagine a string attached to the top of your head, pulling you up, he adds.

For those looking for a more intense posture intervention, our Aaptiv trainers shared five exercises and poses that will help open up your chest, align your spine, and gradually correct poor posture. Keep reading for more moves and be sure to check out all of Aaptiv’s yoga and stretching classes in-app to support (pun intended) your good posture journey.

woman planking

1. Planks — Aaptiv Trainer Kelly Chase: Lie on your stomach with your legs straight behind you. Bring your arms forward and rest your weight on your forearms. Your elbows should be directly below your shoulders. Your arms can rest straight and flat with your palms facing the ground or you can bring your hands together to form a triangular shape. Engage your core and keep your body as straight as possible, careful not to create any dip or arch in your lower back. Hold for 30 seconds. As you become stronger, you can increase your hold time.

Woman Using Exercise Band

2. Band Scapular Retraction Rows — Aaptiv Trainer Candice Cunningham: You’ll need a resistance band for this exercise. Sit upright on the floor with both feet extended in front of you. Keeping your legs straight together, wrap the band around the bottoms of your feet, holding the ends in your hands. Focus on holding your back completely straight as you gradually pull the ends of the band into your chest in a row-style movement. Your elbows should bend out to the sides at chest height. Straighten your arms and repeat.

Complete 10 reps.

woman doing superman exercise

3. Supermans — Aaptiv Trainer Benjamin Green: Lie straight and face down on your mat. Extend your arms in front of you with your biceps next to your ears. Exhale and simultaneously, raise your legs, arms, and chest off the mat, creating a U-shape in your body. Squeeze your lower back and hold for two deep breaths. Inhale and lower your limbs back to the mat.

Complete 10 reps.

woman doing bird dog exercise

4. Bird Dogs — Aaptiv trainer Ackeem Emmons: Start on your hands and knees with your palms directly below your shoulders and your knees below your hips. Put your weight on your left knee and left hand as you slowly lift your right leg and straighten it behind you, keeping it in line with your flat back. Lift your right arm and extend it forward in line with your back. Reach with your fingers, careful to maintain a straight line through your body from fingertips to toes. Flex your right foot so your toes are pointed toward the ground and hold for five deep breaths. Repeat on the other side.

Complete 10 reps on each side.

woman doing yoga

5. Tadasana (Mountain Pose) — Aaptiv trainer Ceasar Barajas: You can perform this pose standing or sitting (at your desk perhaps?). Take a deep breath in and roll your shoulders up towards your ears. Exhale and roll them back down. Continue consciously breathing deeply and engage your core. Imagine someone poured cold water down your back to further engage your core and move deeper in the stretch.

Perform this move as often as you need.

Chondromalacia Patellae; sounds dramatic, usually isn’t.

~ Dr. Robert Speirs DC ~ Leave a comment

The term “Chondromalacia Patellae” (CMP) describes painful damage to the cartilage behind your kneecap. CMP may begin at any age and is commonly found in teenagers. The likelihood of developing CMP increases with age, and the condition is more common in females. You are more likely to develop CMP if you are overweight or have had a prior knee injury.
One of the most common causes of CMP is an imbalance between the muscles that help to guide your kneecap and its “V-shaped” groove at the end of your thigh bone. Repeatedly flexing and extending a misaligned kneecap leads to pain, swelling, and eventually cartilage damage. Misalignment of the kneecap (patella) is often secondary to problems in your hip and foot, especially weakness of your gluteal muscles or flat feet.

CMP causes a dull pain behind your kneecap that is aggravated by prolonged walking, running, squatting, jumping, kneeling, stair climbing, or arising from a seated position. The pain is often worse when walking down hill or down stairs. Popping, grinding, or giving way may occur from long-standing misalignments.

Conservative care, like the type provided in this office, is generally successful at relieving your symptoms. It is important for you to minimize activities that provoke your pain, especially running, jumping, and activities that stress you into a “knock-knee” position. Do not allow your knees to cross in front of your toes when squatting. Some athletes may need to modify their activity to include swimming or bicycling instead of running. Performing your home exercises is one of the most important things that you can do to help recover. The use of home ice or ice massage applied around your kneecap for 10-15 minutes, several times per day, may be helpful.

I’ve got a sharp burning pain in my foot, what could it be? 

~ Dr. Robert Speirs DC ~ Leave a comment

Morton’s neuroma is a benign (non-cancerous) enlargement of one of the nerves in your foot. The problem most commonly occurs between your third and fourth toes, but can occur elsewhere. Morton’s neuroma is a nuisance for 10% of the adult population, with females being affected 5 times more often.

The irritation is thought to be brought on by activities that require repeated or forceful back-bending of your toes, like dancing, walking, squatting, and running- particularly running on your forefoot, or on hard surfaces. Wearing high heels or shoes that are too tight can provoke your symptoms.

You may experience brief, intermittent episodes of sharp burning pain that are followed by a persistent dull ache begins near the ball of your foot and radiates into the toes. You may feel as though you are “walking on a marble.” Occasionally, numbness, tingling, or cramping may accompany your pain. You may find relief by removing your shoe and/ or gently massaging your foot. Be sure to tell us if your symptoms affect your entire foot, if you notice any weakness, or have pain that starts in your back and travels into your thigh and leg.

You should avoid wearing high-heeled narrow or unpadded shoes. If you are a “forefoot” runner, you may consider transitioning to a mid-foot strike. Your treatment will likely consist of wearing a specially designed felt pad to help take stress off of the irritated nerve. Most patients report relief by modifying their shoes and undergoing conservative therapies, like the ones provided in our office.

Trigger points in the temporalis muscle

~ bryancobb ~ Leave a comment

The temporalis muscle is located in the temple area of the skull. It originates on the temporal lines on the parietal bone of the skull, and inserts on the coronoid process of the mandible. It’s main action is to close the jaw. The posterior and middle fibres bilaterally retrude the mandible. Acting individually, this muscle will deviate the mandible to the same side. Trigger points in this muscle refer into the teeth causing hypersensitivity, and into and above the eye and temple, causing headaches.