Thursday, July 21, 2011
Friday, July 8, 2011
Sunday, June 12, 2011
Monday, May 2, 2011
Carpal Tunnel Syndrome (CTS)
Many people suffer for years with CTS; many have surgery that sometimes is successful, but not always. Before we discuss Carpal Tunnel Syndrome, did you know your Chiropractor could treat you for CTS? Many people have been treated successfully and are pain free. Your chiropractor, without drugs or surgery, could be the answer to your suffering.
What is Carpal Tunnel Syndrome?
CTS is a condition in which a major nerve (the Median Nerve), that controls the functions of the fingers and hand, becomes compressed inside a ‘tunnel’ in the wrist. This can cause various symptoms including pain, numbness, tingling, or a ‘funny feeling’ in the fingers, hand, or wrist.
What is The Carpal Tunnel?
Carpal comes from the Latin word ‘carpus’ meaning wrist. The carpal tunnel is a small passage inside the wrist. Small bones form the bottom and sides of the tunnel. A ligament arching over bones forms the roof or top of the tunnel; this ligament is called the transverse carpal ligament.
Passing through this tunnel are:
• Arteries and veins
• The tendons of the fingers flexor muscles which allow the fingers to bend.
• The Median Nerve, which conducts impulses, sent by the brain, down the arms and to the fingers.
The Median Nerve supplies most of the feeling in the hand, particularly to the thumb, index and middle fingers, the thumb half of the palm and outer side of the hand. It also controls the movement of many of the tendons that bend the fingers, allowing the hand to grasp objects as well as pinch.
Facts About Carpal Tunnel Syndrome:
• CTS strikes almost three times more in women than in men.
• Although it may be aggravated by work, CTS frequently occurs in people who are not working with their hands.
• Approximately 260,000 carpal tunnel surgeries are performed each year in the U.S. and 47% of these are considered work related.
• Almost half of CTS cases result in 31 days or more of work loss.
• CTS is not a byproduct of the computer age. Meat packers complained of CTS symptoms as long ago as the mid 1800s.
• CTS accounts for roughly 10% to 17% of repetitive strain injuries.
• If not properly treated, CTS can cause irreversible nerve damage and permanent disability of varying degrees.
What Are The Symptoms of CTS?
Symptoms of CTS tend to appear gradually. They include:
• Numbness, tingling, or burning sensations in the thumb and fingers, particularly the index and middle fingers, which are affected by the median nerve
• Pain in the hands or wrists
• Loss of dexterity or gripping strength
• Difficulty performing routine tasks with the hands such as holding a cup, vacuuming, washing, or even driving; some people have difficulty holding a newspaper or telephone
• Pain in the arm and shoulder
• Swelling of the hand, which often increases at night.
A telltale sign of CTS is when symptoms are severe enough to awaken the sufferer from sleep, with tingling or pain in the hand. Symptoms may worsen at night because of the way the hand is positioned during sleep. Some may find relief by vigorously shaking their hand while held high or low, by rubbing their hands together, or even by soaking the hand in warm water.
Before using drugs or having surgery, it makes good sense to treat CTS naturally.
What is Carpal Tunnel Syndrome?
CTS is a condition in which a major nerve (the Median Nerve), that controls the functions of the fingers and hand, becomes compressed inside a ‘tunnel’ in the wrist. This can cause various symptoms including pain, numbness, tingling, or a ‘funny feeling’ in the fingers, hand, or wrist.
What is The Carpal Tunnel?
Carpal comes from the Latin word ‘carpus’ meaning wrist. The carpal tunnel is a small passage inside the wrist. Small bones form the bottom and sides of the tunnel. A ligament arching over bones forms the roof or top of the tunnel; this ligament is called the transverse carpal ligament.
Passing through this tunnel are:
• Arteries and veins
• The tendons of the fingers flexor muscles which allow the fingers to bend.
• The Median Nerve, which conducts impulses, sent by the brain, down the arms and to the fingers.
The Median Nerve supplies most of the feeling in the hand, particularly to the thumb, index and middle fingers, the thumb half of the palm and outer side of the hand. It also controls the movement of many of the tendons that bend the fingers, allowing the hand to grasp objects as well as pinch.
Facts About Carpal Tunnel Syndrome:
• CTS strikes almost three times more in women than in men.
• Although it may be aggravated by work, CTS frequently occurs in people who are not working with their hands.
• Approximately 260,000 carpal tunnel surgeries are performed each year in the U.S. and 47% of these are considered work related.
• Almost half of CTS cases result in 31 days or more of work loss.
• CTS is not a byproduct of the computer age. Meat packers complained of CTS symptoms as long ago as the mid 1800s.
• CTS accounts for roughly 10% to 17% of repetitive strain injuries.
• If not properly treated, CTS can cause irreversible nerve damage and permanent disability of varying degrees.
What Are The Symptoms of CTS?
Symptoms of CTS tend to appear gradually. They include:
• Numbness, tingling, or burning sensations in the thumb and fingers, particularly the index and middle fingers, which are affected by the median nerve
• Pain in the hands or wrists
• Loss of dexterity or gripping strength
• Difficulty performing routine tasks with the hands such as holding a cup, vacuuming, washing, or even driving; some people have difficulty holding a newspaper or telephone
• Pain in the arm and shoulder
• Swelling of the hand, which often increases at night.
A telltale sign of CTS is when symptoms are severe enough to awaken the sufferer from sleep, with tingling or pain in the hand. Symptoms may worsen at night because of the way the hand is positioned during sleep. Some may find relief by vigorously shaking their hand while held high or low, by rubbing their hands together, or even by soaking the hand in warm water.
Before using drugs or having surgery, it makes good sense to treat CTS naturally.
Friday, April 1, 2011
Nerve Interferance - 12 Ways To Test Yourself!
The dangers of undetected nerve interference.
To enjoy optimum physical and emotional well being, our bodies have to be working properly with a nerve supply that can relay electrical impulses from the brain to every organ and cell, and back again, without interference or distortion.
If anything interferes with this nerve supply we can experience a variety of responses including pain, stiffness, a specific illness, reduced immune response, an imbalance in body chemistry or dysfunction in one or more of the body’s other life support systems.
If we’re lucky, the interference will trigger symptoms that act as “warning signals,” telling us something is wrong. Yet, too often, the effects are so subtle we don’t realize anything’s wrong until it’s too late. Many serious health problems can be traced to the devastating effects of nerve interference that weakens organs without displaying outward signs.
Nerve Interference – also called vertebral subluxation is a misalignment of bones along the spinal column. Nerves branching off the spinal cord from the brain pass through small openings between the interlocking bones and travel throughout the body.
When the bones are out of their normal positions, which can happen due to injury, bad posture, muscle imbalance, or even emotional or chemical stress, the subluxation will cause interference in the flow of nerve energy.
The only safe and effective way to correct a subluxation is to go to a doctor of chiropractic for an adjustment. This is the term for the specific application of forces used to facilitate the body’s correction of nerve interference. Doctors of chiropractic are the only health professionals who have the extensive training and experience necessary to detect and correct vertebral subluxations.
However, here are 12 easy spinal exam procedures, which may indicate the presence of vertebral subluxations. It is best to perform each of these tests on yourself each month. To safeguard the health of family members – including children – they should also be tested as well. If you obtain a positive result on any of the tests, you should see your family doctor of chiropractic as soon as possible.
During your testing, mark down if the results are Normal, Restricted, or Painful.
Self Tests for Nerve Interference
Range of Motion
For each of the following tests, stand in an upright, relaxed position. Your movements should be slow and gentle – never use jerky or forceful motions. If you cannot turn or bend the full distance or you experience any pain or discomfort, stop and make a note of it.
Test 1: Rotation – Turn your head slowly to the right, then to the left. Do not move your upper body. You should be able to turn so that your chin is nearly parallel with your shoulder.
Test 2: Lateral Flexion – Bend your head slowly to the right, then to the left. Do not raise your shoulders. You should be able to bring your ears within an inch or two of your shoulders.
Test 3: Flexion/Extension – Bend your head slowly to the front, then to the back. You should be able to look straight up and straight down.
Test 4: Rotation – Turn, from the hips, to your left, then to your right. Do not move your feet or hips and keep your head in line with your upper body. You should be able to turn about 45 degrees in each direction.
Test 5: Lateral Flexion – Bend from the waist to the right, then to the left. You should be able to bend about 45 degrees in each direction.
Test 6: Flexion/Extension – Keep your back straight, your head in line with your upper body, and do not bend your knees. Bend forward, then backwards, from the waist. You should be able to bend forward until you are parallel with the floor, and backward far enough to be able to look straight up.
Postural Checks
For these tests, you’ll need to stand in front of a full-length mirror or have a partner examine you. Close your eyes, take a few breaths. When you feel totally relaxed, open your eyes and remain perfectly still. Examine your reflection but don’t attempt to “correct” any postural problems – just note them. You might find it easier to first make several straight lines – horizontal lines at the level of your ears, shoulders, and hips and one full-length vertical line in the center on the mirror surface with tape, soap, or other easy to clean substance. Compare the “line” of your body to these lines and determine if you are parallel to the mirror lines, or if you are out of balance. Take note of anything that is not parallel to the mirror lines.
Test 7: Midline – Draw an imaginary line vertically through your body, from the top of your head, through your nose, chin, belly button and down to your feet. Is this line parallel to the vertical line on the mirror or is it out of balance?
Test 8: Ears – Draw an imaginary line horizontally through your ears. Is it horizontal like the line on the mirror or is it out of balance?
Test 9: Shoulders – Draw an imaginary line across your shoulders. Is it horizontal like the line on the mirror or is it out of balance?
Test 10: Hips – Draw an imaginary line through your hips. Is it horizontal like the line on the mirror or is it out of balance?
Leg Length Check
Test 11: For this test, you will need a test partner. Lie on your back on the floor (or other firm, flat surface). Make sure your body is as straight and relaxed as possible. Test partners instructions: “cup” the subject’s heels in your hands, with your fingers on the outside and your thumbs on the bottom of the heel, pointing toward each other. Press the feet together and push them up slightly (toward the subjects head) with equal thumb pressure on each foot. Now, look down over the feet and see if one leg appears slightly shorter than the other. Look carefully, since the difference may only be a fraction of an inch. If there is a difference, note which leg looks shorter and mark it.
Palpation
Test 12: This test also requires a test partner. Lie face down in a relaxed position. Test partner instructions: With the blunt ends of your fingers (not the tips, but the fleshy part where the fingerprints are), press on the “bumps” along the subject’s spine. Use moderate pressure – about the same amount you’d use to check the ripeness of a melon. Work from the base of the skull to the lower back, feeling for each individual spinal bone. If the subject experiences any tenderness, soreness or discomfort, make a note about what area on the back you touched.
Your Test Results
Tests 1 through 10 should be noted as: Normal – Restricted – Pain
Test 11 should be noted as: Equal – Short Right – Short Left
Test 12 make a note of any tender or sore spot on the spine
If any of these tests indicate restricted motion, pain or tenderness, imbalance, or a short leg, call our office as soon as possible.
To enjoy optimum physical and emotional well being, our bodies have to be working properly with a nerve supply that can relay electrical impulses from the brain to every organ and cell, and back again, without interference or distortion.
If anything interferes with this nerve supply we can experience a variety of responses including pain, stiffness, a specific illness, reduced immune response, an imbalance in body chemistry or dysfunction in one or more of the body’s other life support systems.
If we’re lucky, the interference will trigger symptoms that act as “warning signals,” telling us something is wrong. Yet, too often, the effects are so subtle we don’t realize anything’s wrong until it’s too late. Many serious health problems can be traced to the devastating effects of nerve interference that weakens organs without displaying outward signs.
Nerve Interference – also called vertebral subluxation is a misalignment of bones along the spinal column. Nerves branching off the spinal cord from the brain pass through small openings between the interlocking bones and travel throughout the body.
When the bones are out of their normal positions, which can happen due to injury, bad posture, muscle imbalance, or even emotional or chemical stress, the subluxation will cause interference in the flow of nerve energy.
The only safe and effective way to correct a subluxation is to go to a doctor of chiropractic for an adjustment. This is the term for the specific application of forces used to facilitate the body’s correction of nerve interference. Doctors of chiropractic are the only health professionals who have the extensive training and experience necessary to detect and correct vertebral subluxations.
However, here are 12 easy spinal exam procedures, which may indicate the presence of vertebral subluxations. It is best to perform each of these tests on yourself each month. To safeguard the health of family members – including children – they should also be tested as well. If you obtain a positive result on any of the tests, you should see your family doctor of chiropractic as soon as possible.
During your testing, mark down if the results are Normal, Restricted, or Painful.
Self Tests for Nerve Interference
Range of Motion
For each of the following tests, stand in an upright, relaxed position. Your movements should be slow and gentle – never use jerky or forceful motions. If you cannot turn or bend the full distance or you experience any pain or discomfort, stop and make a note of it.
Test 1: Rotation – Turn your head slowly to the right, then to the left. Do not move your upper body. You should be able to turn so that your chin is nearly parallel with your shoulder.
Test 2: Lateral Flexion – Bend your head slowly to the right, then to the left. Do not raise your shoulders. You should be able to bring your ears within an inch or two of your shoulders.
Test 3: Flexion/Extension – Bend your head slowly to the front, then to the back. You should be able to look straight up and straight down.
Test 4: Rotation – Turn, from the hips, to your left, then to your right. Do not move your feet or hips and keep your head in line with your upper body. You should be able to turn about 45 degrees in each direction.
Test 5: Lateral Flexion – Bend from the waist to the right, then to the left. You should be able to bend about 45 degrees in each direction.
Test 6: Flexion/Extension – Keep your back straight, your head in line with your upper body, and do not bend your knees. Bend forward, then backwards, from the waist. You should be able to bend forward until you are parallel with the floor, and backward far enough to be able to look straight up.
Postural Checks
For these tests, you’ll need to stand in front of a full-length mirror or have a partner examine you. Close your eyes, take a few breaths. When you feel totally relaxed, open your eyes and remain perfectly still. Examine your reflection but don’t attempt to “correct” any postural problems – just note them. You might find it easier to first make several straight lines – horizontal lines at the level of your ears, shoulders, and hips and one full-length vertical line in the center on the mirror surface with tape, soap, or other easy to clean substance. Compare the “line” of your body to these lines and determine if you are parallel to the mirror lines, or if you are out of balance. Take note of anything that is not parallel to the mirror lines.
Test 7: Midline – Draw an imaginary line vertically through your body, from the top of your head, through your nose, chin, belly button and down to your feet. Is this line parallel to the vertical line on the mirror or is it out of balance?
Test 8: Ears – Draw an imaginary line horizontally through your ears. Is it horizontal like the line on the mirror or is it out of balance?
Test 9: Shoulders – Draw an imaginary line across your shoulders. Is it horizontal like the line on the mirror or is it out of balance?
Test 10: Hips – Draw an imaginary line through your hips. Is it horizontal like the line on the mirror or is it out of balance?
Leg Length Check
Test 11: For this test, you will need a test partner. Lie on your back on the floor (or other firm, flat surface). Make sure your body is as straight and relaxed as possible. Test partners instructions: “cup” the subject’s heels in your hands, with your fingers on the outside and your thumbs on the bottom of the heel, pointing toward each other. Press the feet together and push them up slightly (toward the subjects head) with equal thumb pressure on each foot. Now, look down over the feet and see if one leg appears slightly shorter than the other. Look carefully, since the difference may only be a fraction of an inch. If there is a difference, note which leg looks shorter and mark it.
Palpation
Test 12: This test also requires a test partner. Lie face down in a relaxed position. Test partner instructions: With the blunt ends of your fingers (not the tips, but the fleshy part where the fingerprints are), press on the “bumps” along the subject’s spine. Use moderate pressure – about the same amount you’d use to check the ripeness of a melon. Work from the base of the skull to the lower back, feeling for each individual spinal bone. If the subject experiences any tenderness, soreness or discomfort, make a note about what area on the back you touched.
Your Test Results
Tests 1 through 10 should be noted as: Normal – Restricted – Pain
Test 11 should be noted as: Equal – Short Right – Short Left
Test 12 make a note of any tender or sore spot on the spine
If any of these tests indicate restricted motion, pain or tenderness, imbalance, or a short leg, call our office as soon as possible.
Monday, March 21, 2011
Take the Five-A-Day Challenge this month!
March is National Nutrition Month, so dedicate these last two weeks to trying our Five-A-Day Challenge. It's easy, it's healthy and it will make you feel amazing!
Thursday, March 10, 2011
Is Your Body Telling You Something?
POSTURE
Posture is the position in which we hold our bodies while standing, sitting or lying down. Normally, we do not consciously maintain normal posture. Instead, certain muscles do it for us, and we don’t even have to think about it…that’s why it’s easy to have poor posture and why it takes a conscious effort to develop habits of good posture. Most people don’t think about their posture until someone brings it to their attention.
WHY IS GOOD POSTURE IMPORTANT?
Good posture is important because it helps keep bones and joints in correct alignment so our muscles are used correctly, decreasing abnormal wearing of joints that could result in degenerative arthritis and joint pain. It reduces stress on the ligaments, minimizing the likelihood of injury. Good posture allows muscles to work more efficiently, allowing the body to use less energy, and therefore preventing muscle fatigue. It helps prevent muscle strain, overuse disorders, and even back and muscular pain.
WHAT DOES GOOD POSTURE LOOK LIKE?
When someone has good posture, they have a relaxed appearance. When viewed from the side, the ears, shoulders, hips, knees, and ankles should be aligned in a straight line. When viewed from the back, both ears, both shoulders, and both hips should be in a straight line.
CHANGING YOUR POSTURE
Changing posture takes willpower, but the rewards of having good posture is well worth the effort. Having good posture is an easy and effective way to help prevent pain. Not only does good posture help us stand, walk, sit, and lie in positions that place the least strain on supporting muscles and ligaments, good posture will help you look tall, confident, and feel great!
POSTURE AND BALANCE
Good posture means there is musculoskeletal balance, simply put, a balance between muscles and bones. This balance protects the joints of your spine from excessive stress and guards against injuries. Many people have poor posture habits that they are probably not aware of; these include poor fitting bras, overloaded backpacks, heavy briefcases and purses.
CHILDREN AND BACK PAIN
Young children are suffering from back pain much earlier than previous generations, and use of overweight backpacks often slung over just one shoulder is a contributing factor. The U.S. Consumer Product Safety Commission states that backpack-related injuries sent more than 7,000 people to the ER in 2001.
THE FOUR RIGHTS OF BACKPACKS
Backpack Safety International™, an educational program that promotes and delivers guidelines for safe backpack use to administrators, teachers, parents and children, advocates the following four steps to ensure safe backpack use:
Choose Right: Backpacks should rest between the shoulder blades and waist.
Pack Right: Maximum weight should not exceed 5-10% of child’s body weight.
Lift Right: Face backpack, bend knees, lift with legs, and put on backpack one strap at a time.
Wear Right: Shoulder straps should be snug and the waist straps should be used if they are available.
WHAT CAN YOU DO?
Limit backpack weight to no more than 5-10% of child’s body weight. A heavier backpack will cause your child to bend forward in attempt to support the weight on his or her back, rather than on the shoulders by the straps. Backpacks should never hang more than 4 inches below waistline. A backpack that hangs too low increases the weight on the shoulders, causing your child to lean forward when walking. A backpack with individualized compartments helps in positioning the contents most effectively to equalize and distribute the load. Make sure that pointy objects are packed away from your child’s back and heavier items are closer to your child’s back for better balance. Bigger is not always better because the more room there is in a backpack, the more your child will carry and the heavier the backpack will be.
WHAT CAN YOU DO?
Urge your child to wear both shoulder straps because lugging around a backpack by one strap can cause a shift of weight to one side. This can lead to neck and muscles spasms as well as low back pain. Wide, padded straps are very important. Non-padded straps are uncomfortable and can dig into shoulders. Shoulder straps should be adjustable so the backpack can be fitted to your child’s body. If the backpack has hip straps, it is a good idea to use those as well. Straps that are too loose can cause the backpack to dangle uncomfortably and cause spinal misalignment and pain. If the backpack is still too heavy, talk to your child’s teacher to see if the heaviest books can be left at school and your child can just bring home lighter material.
HANDBAGS, TOTES, AND PURSES
Like backpacks, a full handbag should weigh no more than 10% of your body weight. Straps on handbags should be wide and adjustable to help evenly distribute weight. When adjusting the strap, make sure the handbag rests between your side and your arm. The lower the bag sits, the more likely it is to cause trouble as it bumps into your hip. Choosing a lightweight material without a lot of heavy buckles, chains, or other hardware is also recommended. Instead of finding one bag for all your work and personal essentials, consider two bags: a briefcase for work and a purse or tote for personal items.
HANDBAGS CONTINUED
Carry only the items needed for each particular day because if a handbag is overloaded, the person carrying it will often hike one shoulder to subconsciously guard against the weight while holding the other shoulder immobile. If at all possible, try to carry handbags with the strap over the head “messenger style” to help distribute weight better across the entire body and prevent imbalance. Handbags continually carried on the same shoulder interferes with natural movement of the upper and lower body and can eventually cause such a musculoskeletal imbalance that the spine begins to curve toward the shoulder. To further aid in weight distribution, rotate the shoulder on which you carry the bag throughout the day because carrying something over one shoulder repeatedly can place too much weight on one side of the body causing neck, shoulder, and back pain.
BRAS: THE UNSEEN POSTURAL PROBLEM
Purses, backpacks, and briefcases aren’t the only things that can be detrimental to posture and back health. Poor fitting bras are another consideration in your road to good posture and a healthy spine. Bras are like suspension bridges; they need to be well engineered so your shoulders aren’t handling the brunt of the work. Bras that don’t fit properly and are not supportive can lead to back, neck, and arm pain, shoulder tension, poor posture, and headaches. When the weight of the breasts is carried fully on the shoulders it draws the shoulders forward creating a rounded, slumped posture. Bra cups that are too small and bands that are too loose around the back can cause the shoulders to carry most of the weight instead of the back creating shoulder tension. A bra needs to be firm, but not tight around the back and support the weight of the breasts in the mid to lower back area. The back of the band should be level with the under-wire. The best place to support the breasts is through the lumbar region or lower back, but often, women take the strain through the thoracic or upper back region, around the ribcage, and in the shoulders. Wearing an ill-fitting bra may cause you to bend forward which can cause overstretching in the trapezius muscles and lead to headaches. Bra sizes can fluctuate with minor changes in weight or hormones, and they don’t stay the same shape with repeated wear and washing, so getting regular fittings is beneficial to maintaining correct posture and musculoskeletal balance.
HOW CAN YOU TELL IF YOUR BRA FITS?
Some easy ways to tell if your bra is fitting properly is lift your arms to see whether your bra is tight against the body. It should not slide around during normal activities. The under band and cups of the bra provides the majority of the support (about 80%) and the straps provide the rest (about 20%). If the bra strap is digging into your shoulders it could be because the under band is too loose and you are over-adjusting the straps to feel supported. The band of the bra should lie flat and even against the body, feel firm but comfortable, and not ride up in the back. If the band isn’t flat or comfortable, it could mean the cup size is too small. The bra straps should be parallel in the back and if they are too far apart, this could mean that your bra band is too small and it is overstretching. A bra that fits well will provide support and bring the weight closer to your center of gravity, easing the tension on the upper back and allowing more range of motion in your shoulders. Women have a unique balancing act with gravity and having the proper support can have a huge impact on back health.
CAN POOR POSTURE BE CORRECTED?
Poorly fitting bras, improper use of backpacks, and heavy handbags can all contribute to poor posture and injuries. The good news is that poor posture can be corrected, but keep in mind that long-standing postural problems will typically take longer to address than short-lived ones as often the joints have adapted to long-standing poor posture. Conscious awareness of your posture and correcting bad habits will eventually replace your old posture. Your doctor of chiropractic can assist you with proper posture, including recommending exercises to strengthen your core postural muscles. He or she can also assist you with choosing proper postures during your activities, helping reduce your risk of injury. If you or your child experiences any pain or discomfort resulting from poor posture, backpack use, or any other condition or injury, call your chiropractor. Doctors of chiropractic are licensed and trained to diagnose and treat patients of all ages and will use a gentler type of treatment for children.
Posture is the position in which we hold our bodies while standing, sitting or lying down. Normally, we do not consciously maintain normal posture. Instead, certain muscles do it for us, and we don’t even have to think about it…that’s why it’s easy to have poor posture and why it takes a conscious effort to develop habits of good posture. Most people don’t think about their posture until someone brings it to their attention.
WHY IS GOOD POSTURE IMPORTANT?
Good posture is important because it helps keep bones and joints in correct alignment so our muscles are used correctly, decreasing abnormal wearing of joints that could result in degenerative arthritis and joint pain. It reduces stress on the ligaments, minimizing the likelihood of injury. Good posture allows muscles to work more efficiently, allowing the body to use less energy, and therefore preventing muscle fatigue. It helps prevent muscle strain, overuse disorders, and even back and muscular pain.
WHAT DOES GOOD POSTURE LOOK LIKE?
When someone has good posture, they have a relaxed appearance. When viewed from the side, the ears, shoulders, hips, knees, and ankles should be aligned in a straight line. When viewed from the back, both ears, both shoulders, and both hips should be in a straight line.
CHANGING YOUR POSTURE
Changing posture takes willpower, but the rewards of having good posture is well worth the effort. Having good posture is an easy and effective way to help prevent pain. Not only does good posture help us stand, walk, sit, and lie in positions that place the least strain on supporting muscles and ligaments, good posture will help you look tall, confident, and feel great!
POSTURE AND BALANCE
Good posture means there is musculoskeletal balance, simply put, a balance between muscles and bones. This balance protects the joints of your spine from excessive stress and guards against injuries. Many people have poor posture habits that they are probably not aware of; these include poor fitting bras, overloaded backpacks, heavy briefcases and purses.
CHILDREN AND BACK PAIN
Young children are suffering from back pain much earlier than previous generations, and use of overweight backpacks often slung over just one shoulder is a contributing factor. The U.S. Consumer Product Safety Commission states that backpack-related injuries sent more than 7,000 people to the ER in 2001.
THE FOUR RIGHTS OF BACKPACKS
Backpack Safety International™, an educational program that promotes and delivers guidelines for safe backpack use to administrators, teachers, parents and children, advocates the following four steps to ensure safe backpack use:
Choose Right: Backpacks should rest between the shoulder blades and waist.
Pack Right: Maximum weight should not exceed 5-10% of child’s body weight.
Lift Right: Face backpack, bend knees, lift with legs, and put on backpack one strap at a time.
Wear Right: Shoulder straps should be snug and the waist straps should be used if they are available.
WHAT CAN YOU DO?
Limit backpack weight to no more than 5-10% of child’s body weight. A heavier backpack will cause your child to bend forward in attempt to support the weight on his or her back, rather than on the shoulders by the straps. Backpacks should never hang more than 4 inches below waistline. A backpack that hangs too low increases the weight on the shoulders, causing your child to lean forward when walking. A backpack with individualized compartments helps in positioning the contents most effectively to equalize and distribute the load. Make sure that pointy objects are packed away from your child’s back and heavier items are closer to your child’s back for better balance. Bigger is not always better because the more room there is in a backpack, the more your child will carry and the heavier the backpack will be.
WHAT CAN YOU DO?
Urge your child to wear both shoulder straps because lugging around a backpack by one strap can cause a shift of weight to one side. This can lead to neck and muscles spasms as well as low back pain. Wide, padded straps are very important. Non-padded straps are uncomfortable and can dig into shoulders. Shoulder straps should be adjustable so the backpack can be fitted to your child’s body. If the backpack has hip straps, it is a good idea to use those as well. Straps that are too loose can cause the backpack to dangle uncomfortably and cause spinal misalignment and pain. If the backpack is still too heavy, talk to your child’s teacher to see if the heaviest books can be left at school and your child can just bring home lighter material.
HANDBAGS, TOTES, AND PURSES
Like backpacks, a full handbag should weigh no more than 10% of your body weight. Straps on handbags should be wide and adjustable to help evenly distribute weight. When adjusting the strap, make sure the handbag rests between your side and your arm. The lower the bag sits, the more likely it is to cause trouble as it bumps into your hip. Choosing a lightweight material without a lot of heavy buckles, chains, or other hardware is also recommended. Instead of finding one bag for all your work and personal essentials, consider two bags: a briefcase for work and a purse or tote for personal items.
HANDBAGS CONTINUED
Carry only the items needed for each particular day because if a handbag is overloaded, the person carrying it will often hike one shoulder to subconsciously guard against the weight while holding the other shoulder immobile. If at all possible, try to carry handbags with the strap over the head “messenger style” to help distribute weight better across the entire body and prevent imbalance. Handbags continually carried on the same shoulder interferes with natural movement of the upper and lower body and can eventually cause such a musculoskeletal imbalance that the spine begins to curve toward the shoulder. To further aid in weight distribution, rotate the shoulder on which you carry the bag throughout the day because carrying something over one shoulder repeatedly can place too much weight on one side of the body causing neck, shoulder, and back pain.
BRAS: THE UNSEEN POSTURAL PROBLEM
Purses, backpacks, and briefcases aren’t the only things that can be detrimental to posture and back health. Poor fitting bras are another consideration in your road to good posture and a healthy spine. Bras are like suspension bridges; they need to be well engineered so your shoulders aren’t handling the brunt of the work. Bras that don’t fit properly and are not supportive can lead to back, neck, and arm pain, shoulder tension, poor posture, and headaches. When the weight of the breasts is carried fully on the shoulders it draws the shoulders forward creating a rounded, slumped posture. Bra cups that are too small and bands that are too loose around the back can cause the shoulders to carry most of the weight instead of the back creating shoulder tension. A bra needs to be firm, but not tight around the back and support the weight of the breasts in the mid to lower back area. The back of the band should be level with the under-wire. The best place to support the breasts is through the lumbar region or lower back, but often, women take the strain through the thoracic or upper back region, around the ribcage, and in the shoulders. Wearing an ill-fitting bra may cause you to bend forward which can cause overstretching in the trapezius muscles and lead to headaches. Bra sizes can fluctuate with minor changes in weight or hormones, and they don’t stay the same shape with repeated wear and washing, so getting regular fittings is beneficial to maintaining correct posture and musculoskeletal balance.
HOW CAN YOU TELL IF YOUR BRA FITS?
Some easy ways to tell if your bra is fitting properly is lift your arms to see whether your bra is tight against the body. It should not slide around during normal activities. The under band and cups of the bra provides the majority of the support (about 80%) and the straps provide the rest (about 20%). If the bra strap is digging into your shoulders it could be because the under band is too loose and you are over-adjusting the straps to feel supported. The band of the bra should lie flat and even against the body, feel firm but comfortable, and not ride up in the back. If the band isn’t flat or comfortable, it could mean the cup size is too small. The bra straps should be parallel in the back and if they are too far apart, this could mean that your bra band is too small and it is overstretching. A bra that fits well will provide support and bring the weight closer to your center of gravity, easing the tension on the upper back and allowing more range of motion in your shoulders. Women have a unique balancing act with gravity and having the proper support can have a huge impact on back health.
CAN POOR POSTURE BE CORRECTED?
Poorly fitting bras, improper use of backpacks, and heavy handbags can all contribute to poor posture and injuries. The good news is that poor posture can be corrected, but keep in mind that long-standing postural problems will typically take longer to address than short-lived ones as often the joints have adapted to long-standing poor posture. Conscious awareness of your posture and correcting bad habits will eventually replace your old posture. Your doctor of chiropractic can assist you with proper posture, including recommending exercises to strengthen your core postural muscles. He or she can also assist you with choosing proper postures during your activities, helping reduce your risk of injury. If you or your child experiences any pain or discomfort resulting from poor posture, backpack use, or any other condition or injury, call your chiropractor. Doctors of chiropractic are licensed and trained to diagnose and treat patients of all ages and will use a gentler type of treatment for children.
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