In cases of low back pain, various structures within the spine and surrounding area can contribute to pain generation. Here’s a list of common pain-generating structures:
Vertebral Joints: The facet joints, located at the back of the spine, can become irritated or inflamed from osteoarthritis or injury, leading to localized pain and stiffness in the lower back.
Disc: Injury or degeneration of discs, can cause symptoms ranging from localized low back pain to radiation down the leg due to nerve compression or inflammation.
Nerve: Irritation or pinching (compression) of spinal nerves, such as the sciatic nerve, can result in burning, sharp, shooting pain or numbness and tingling that radiates from the lower back down into the buttocks and legs. Degenerated or herniated discs and spinal stenosis can cause pinched nerves.
Muscle: Strain or overuse injuries of the muscles in the lower back, can occur due to improper lifting, repetitive motions, or poor posture.
Ligament: Ligaments are fibrous tissues that connect bones to other bones, providing stability to the spine. Sprains or tears in the ligaments of the lower back, typically caused by sudden twisting or bending motions, can result in pain and instability.
Tendon: Tendons connect muscles to bones and play a role in movement and stability. Injuries or inflammation of the tendons in the lower back can cause pain with movement and activities.
Fascia: Fascia is a connective tissue that surrounds muscles, nerves, and organs, providing support and protection. Irritation or dysfunction of the fascia in the lower back can lead to discomfort and pain.
Understanding which structures may be contributing to low back pain is essential for accurate diagnosis and targeted treatment strategies. A comprehensive assessment like those performed at Flynn Chiropractic can help to identify the underlying causes and develop an effective plan for pain management and rehabilitation.
Shoveling snow can lead to lower back injuries. This often happens when someone repeatedly lifts a heavy shovel full of snow while bending over at the waist and rounding their lower back. They then lift from the hunched posture and quickly twist to their side and throw the snow. Bending, lifting, and twisting with a rounded spine can cause muscular strain and it can also cause disc injuries.
The following tips will help you lower your chance of injuries when shoveling:
Keep Your Back Straight: One of the most crucial aspects of proper snow shoveling posture is to keep your back straight. Avoid hunching over or rounding your spine, as this puts excessive strain on the lower back. Engage your core muscles to support your spine and maintain a neutral posture.
Bend at Your Hips and Knees: When lifting snow, bend at your hips and knees instead of bending at the waist. Squatting down with your knees bent and lifting with your legs, reduces strain on your back.
Watch How You Lift and Throw: Before you lift, contract your abdominal muscles to provide better core stability. Place your forward hand as close to the shovel blade as you can when you lift to avoid strain on your arms and lower back. Keep your back straight and use the strength of your legs and arms to lift the snow. Try to avoid twisting only your lower back to your left or right side when you throw the snow off the shovel. It is better to turn your entire body so you are facing the direction you are throwing the snow off the shovel.
Switch Sides: Alternate between shoveling on your left and right sides to distribute the workload evenly. This prevents overworking one side of your body and minimizes the risk of muscular strain.
Push, Don’t Lift: Whenever possible, push the snow rather than lifting it. Pushing requires less effort and places less strain on your back. Use a snow shovel with a blade designed for pushing to make this task more efficient.
Take Breaks: Shoveling snow can be a physically demanding task. Most injuries will occur when we are fatigued. Take regular breaks if you have a lot to shovel or the snow is deep and heavy.
If you have injured yourself while shoveling and the pain has not improved within a few days give Flynn Chiropractic a call. I see multiple snow shoveling injuries every winter and can help you feel better faster.
-The average chiropractic degree program takes 3.3 years or longer to complete and contains an average of 4,620 educational hours.
-Combined with 3-4 years of undergraduate prerequisites work before chiropractic college, becoming a chiropractor requires 7-8 years of school.
To become a chiropractor individuals must undergo a rigorous and specialized education that encompasses a deep understanding of anatomy, physiology, and chiropractic techniques.
Educational Prerequisites: Before beginning their chiropractic education, students must obtain 90 credit hours, many in relevant fields, such as biology, chemistry, kinesiology, or a related science. Most receive a bachelor’s degree before entering chiropractic college. This undergraduate education lays the foundation for the specialized knowledge and skills required in chiropractic college.
Doctor of Chiropractic (DC) Program: The average chiropractic degree program takes 3.3 years or longer to complete and contains an average of 4,620 educational hours. These programs are taught at accredited chiropractic colleges, where students delve deep into the science and art of chiropractic care. -Classroom Education: The first part of the DC program focuses on foundational sciences, including anatomy, physiology, biochemistry, pathology, and microbiology. Students acquire a comprehensive understanding of the human body’s structure and function, gaining the knowledge necessary for diagnosing and treating various musculoskeletal conditions. The classes at the start of a chiropractic degree are very similar to what students in medical school are learning at the start of their degrees. -Clinical Education: The latter half of the DC program emphasizes chiropractic techniques and clinical education, allowing students to apply their knowledge in an actual clinic. Students are trained in methods such as spinal adjustments, mobilization, and soft tissue therapies. Clinical internships and externships provide hands-on experience working with patients under the supervision of experienced chiropractors. This phase is crucial for honing diagnostic skills, developing treatment plans, and gaining proficiency in chiropractic techniques.
National Boards: Upon completion of the DC program, graduates must obtain a license to practice chiropractic. A multi-part board exam given by the National Board of Chiropractic Examiners must be passed in order to apply for a state license. The exam parts are as follows: Part I -basic sciences Part II -clinical sciences Part III -clinical competency Part IV -practical skills PHT -physiotherapy
Continuing Education: Chiropractic education doesn’t end with obtaining a license. All licensed healthcare professional must complete regular continuing education hours to renew their license. Chiropractors are committed to lifelong learning to stay current on the latest advancements in healthcare and refine their skills.
It took me 8 years after high school to become a chiropractor. I received a bachelors degree in biology before going to Palmer College of Chiropractic. Although the average chiropractic program is 4,620 hours, with the additional electives I took, I had 4,845 educational hours while in chiropractic college.
The following is a list of classes I took at Palmer College of Chiropractic (2004-2008):
-Neuroanatomy I -Gross Anatomy I -Embryology -Spinal Anatomy I -Rights and Responsibilities -Biochemistry I -Fundamentals of Neurophysiology -Philosophy I -Gross Anatomy II -Spinal Anatomy II -Information Literacy -Biochemistry II -Cellular Physiology -Neurophysiology -Endocrinology -Philosophy II -Organ Histology -Neuroanatomy II -Fundamentals of Pathology -Immunology and Communication Disease -Microbiology -Cardiovascular Pulmonary Physiology -Advanced Neurophysiology -Palpation -Systems Pathology -Public Health -Digestion/Nutrition -Renal Physiology -Philosophy III -Radiology I -Toggle Recoil Adjustment -Instrumentation -Neuromuscular System Diagnosis I -Physical Diagnosis -Toxicology -Radiology II -Cervical Spine Adjustment Technique -Biomechanics -Intro to Clinical Practice -Neuromuscular System Diagnosis II -Obstetrics/Pediatrics -Philosophy IV -Physiotherapy I -Physiotherapy II -Radiology III -Logan Basics Adjustment -Thoracolumbar Adjustment Technique -Pelvic Adjustment Technique -Chiropractic Practice -Clinical Methods -Emergency Procedures -Visceral Disorders and Laboratory Interpretation -Clinical Psychology -Radiology IV -Thompson Adjustment Technique -Technique Principles & Practice -Extremity Adjustment Technique -Financial Management -Special Topics -Legal Issues -Clinic I -Clinical Case Correlations I -Gender Disorders -Philosophy V -Lumbar Distraction Adjustment Technique -Activator Adjustment Technique -Practice Management -Regulatory Issues -Clinic II -Clinical Case Correlations II -Geriatrics -Philosophy VI -Evidence Based Chiropractic -Practice Success -Clinic III -Clinical Case Correlations III
‘Tis the season of giving, and as we wrap presents for loved ones, it’s essential to prioritize our well-being. Gift-wrapping might seem like a harmless holiday activity, but poor posture and repetitive motions can lead to discomfort and pain. Read on for tips on how to make wrapping less of a pain in the back.
Find an Optimal Work Surface:
Wrapping everything sitting hunched over on the floor will strain your lower back. When possible use a table or counter top. Consider sitting for tasks that allow it. You can use a lumbar roll or a small pillow to support the natural curve of your lower back while sitting.
Maintain a Neutral Spine:
Not all gifts are can be wrapped seated due to there size and shape. When you have to stand use good posture. Having a wrapping surface that is between chest to waist height will help you avoid bending your lower back. When you must bend:
Keep your back straight, and avoid hunching or arching your spine.
Engage your core muscles to support your lower back when you have to bend over.
Remember to bend at the hips and knees when picking up wrapping supplies to reduce strain on your back..
Keep it Close:
Have what you are working on directly in front of you.
Keep the gifts and wrapping items as close to you as possible to avoid reaching and leaning.
Take Breaks:
Don’t forget to take short breaks to stand up, stretch, and walk around.
Holding any position too long can lead to back or neck strain.
Listen to Your Body:
If you experience discomfort or pain, pay attention to your body’s signals and take a break.
If pain persists, Flynn Chiropractic is here to help.
As you wrap presents this holiday season, remember your own well-being. By implementing these postural tips, you can wrap presents with ease and enjoy the festive season pain-free. Wishing you a happy and healthy holiday season!
Fall is cherished for its vibrant foliage, cool breezes, and the satisfying crunch of leaves underfoot. It’s also the time when we embark on the annual tradition of raking leaves. Here’s how to rake without getting hurt.
1. Warm-Up and Stretch:
Before you grab your rake, take a few minutes to warm up your muscles and stretch. Focus on your arms, back, shoulders, and legs.
2. Choose the Right Rake:
Selecting the appropriate rake can make a world of difference. Look for a rake with a lightweight handle and tines that aren’t too rigid. Choose a rake with a head or raking surface that is not too big or too small. Most medium-sized rakes will be fine for most people. A leaf rake with a large fan-shaped head can make the job go quicker but it also creates more resistance and weight to pull.
3. Maintain Proper Posture:
One of the most common causes of raking-related injuries is poor posture. Keep the rake close to your body when using it. Have one hand at the top of the rake and the other near the middle. Pull the leaves towards you and avoid reaching too far out in front of you. Maintain an upright position as you rake, keep your back straight- avoid bending over at the waist. Place one foot forward so you are standing in a scissored stance. Keep your knees slightly bent. Avoid twisting your spine while raking. Instead, pivot your whole body to change direction.
4. Use a Proper Lifting Technique:
When lifting the pile of leaves, keep your back straight and bend at the hips and knees. Lift with your legs, not your back.
5. Pace Yourself:
Raking leaves can be a more strenuous activity than it appears. Take regular breaks to rest if you have a large yard. Overexerting yourself can lead to muscle strain and fatigue. Continuing to rake while in pain can lead to injury. If pain persists, consult a healthcare professional.
6. Be Mindful of Your Surroundings:
Look out for tripping hazards such as holes in your yard, retaining walls, other yard working tools, or obstacles in your work area.
7. Wear the Right Gear:
Wear sturdy shoes with a good grip to prevent slipping, and consider gloves to protect your hands.
8. Consider Alternatives:
If you have a large yard or a history of back problems, it might be worth considering alternatives to traditional raking, such as a leaf blower or a lawn vacuum. These tools can make the job easier and reduce the physical strain on your body.
If you experience back pain or discomfort while raking leaves, remember that Flynn Chiropractic is here to help. Flynn Chiropractic has experience assessing and treating musculoskeletal issues, including back pain. Whether it’s a minor ache or something more serious, you can get personalized care to help you recover and get back to enjoying the season pain-free. Don’t hesitate to reach out if you need assistance – we’re dedicated to your well-being. Happy raking!
Low back or lumbar sprains and strains are common musculoskeletal injuries. Pain can range from mild to significant and may restrict your daily activities. In this blog, we’ll dive into what lumbar sprains and strains are, their causes, and symptoms, and how chiropractic care can help you find relief.
What Is the Difference Between a Lumbar Sprain and a Strain?
Lumbar Sprain: Ligaments are strong, fibrous tissues that connect bone to bone, providing stability to your spine. Sprains often result from sudden or forceful movements that exceed the ligament’s normal range of motion and cause damage. A lumbar sprain occurs when the ligaments in your lower back stretch or tear.
Lumbar Strain: Lumbar strains involve the over-stretching or tearing of muscles and tendons in the lower back. Muscles and tendons are responsible for facilitating movement of the spine.
Common Causes of Lumbar Sprain and Strain:
Injuries: Car accidents, falls, slips, etc., can cause a sudden over-stretching of the ligaments, muscles, or tendons of the spine.
Sudden Movements: Abrupt twisting or lifting of heavy objects can strain or sprain the lower back muscles and ligaments.
Repetitive Activities: Activities that involve repetitive motions, such as heavy lifting, frequent bending, or sports can increase the risk of lumbar injuries over time.
Poor Posture: Prolonged sitting or standing with poor posture can lead to overuse injuries, especially if your lower back is not adequately supported.
Weak Core Muscles: A weak core can lead to instability in the lower back, making it more susceptible to injuries when lifting or bending.
Symptoms of Lumbar Sprain and Strain:
Pain: The most common symptom is localized lower back pain, which can range from mild to severe.
Muscle Spasms: You may experience muscle spasms in the lower back, which will worsen the pain.
Limited Range of Motion: Reduced mobility and stiffness in the lower back.
Chiropractic Care for Lumbar Sprain and Strain:
Chiropractors can treat many musculoskeletal conditions, including lumbar sprains and strains. Here’s how chiropractic care can help:
Spinal Adjustments: Chiropractic adjustments can restore proper alignment and range of motion to the spine, reducing pressure on the injured area and promoting healing.
Soft Tissue Therapy: Chiropractors can use techniques like myofascial release to alleviate muscle tension and reduce pain.
Strengthening Exercises: Chiropractors may recommend specific exercises to strengthen the spine and core and improve stability, reducing the risk of future injuries.
Posture and Ergonomics: Chiropractors can provide guidance on maintaining proper posture and ergonomic practices to prevent further strain on the lower back.
Lumbar sprains and strains can be painful and limit your daily activities. Chiropractic care offers an approach to helping your body recover naturally. If you’re experiencing lower back pain or suspect a lumbar sprain or strain, consult Flynn Chiropractic for a personalized treatment plan that can lead you on the path to recovery.
There are many different types of chiropractic adjustment styles. Examples include manual hands-on, flexion-distraction, drop tables, and instrument-assisted. While some adjustments produce an audible “pop” or “crack,” others do not.
Have you ever wondered about the significance of the “popping” sound that often accompanies chiropractic adjustments? Several research studies have explored the distinction between adjustments that produce a cracking sound and those that don’t. The findings reveal that the popping sound itself holds no bearing on the outcomes of the adjustment. Whether an adjustment produces a pop or not, there is no difference in terms of immediate, short-term, or long-term pain relief. Furthermore, improvements in disability and range of motion were found to be consistent across different types of adjustments. The table below summarizes the research studies.
Research Shows No Significant Difference Between Adjustments That Produce a Pop and Those That Don’t.
Different forms of adjusting did not lead to different outcomes in older low back pain patients. 1
No differences in pain or disability between groups were found for thrust manipulation versus non-thrust.2
There is no relationship between the number of audible pops during thoracic spine thrust manipulation and improvements in pain, disability, or range of motion. Additionally, a greater number of audible pops experienced was not associated with a dramatic improvement. 3
A perceived audible pop may not relate to improved outcomes for patients with low back pain at either an immediate or longer-term follow-up. 4
There is no relationship between an audible pop and improvement in range of motion, pain, or disability in individuals with low back pain. Additionally, the occurrence of a pop did not improve the odds of a dramatic improvement. 5
Currently there is little scientific evidence to support any therapeutic benefit derived from the audible pop and in fact, it appears the available evidence tends to refute many of the alleged beneficial effects. 6
It’s worth noting that the characteristic “popping” sound isn’t the result of joints snapping back into place. Rather, the sound originates from the rapid release of healthy gases within the joint during certain types of manual hands-on adjustments. However, there are chiropractic techniques designed to restore joint motion without generating a popping sound. Examples include flexion-distraction, drop tables, and instrument-assisted approaches. I have always used low-force adjustments because they are easy on me and the patient.
Exploring the Benefits of Low-Force Adjustments
1. Gentleness and Reduced Pain: One of the key advantages of low-force adjustments is their gentle nature, often resulting in less discomfort compared to more forceful techniques. The reduced intensity makes them a viable option for individuals who might be hesitant to undergo traditional manual adjustments.
2. Tolerated Well By All Ages: Some people can not tolerate the force used in manual adjustments. As we age the spine becomes arthritic which can make cracking style adjustments uncomfortable.
3. Precision and Consistency: Instruments used in low-force adjustments offer a consistent thrust and speed with each application. In contrast, chiropractors performing manual adjustments may experience fatigue throughout the day, affecting the precision of their adjustments. Low-force methods help maintain uniformity and accuracy.
4. Enhanced Patient Relaxation: Some individuals find it challenging to relax during the cracking style neck adjustments that involve twisting of their head. Low-force techniques, such as flexion-distraction, drop tables, and instruments, eliminate this concern. Most of these methods do not require neck twisting, promoting a more relaxed and comfortable experience for patients.
The world of chiropractic adjustments encompasses diverse styles, yet all aim to restore proper joint function and reduce pain and disability. The audible popping sound during adjustments is not an indicator of success, as studies show that both popping and non-popping adjustments yield similar outcomes. Low-force techniques, on the other hand, present a range of benefits including reduced pain, suitability for various patients, and enhanced precision.
1. A randomized controlled trial comparing 2 types of spinal manipulation and minimal conservative medical care for adults 55 years and older with subacute or chronic low back pain. J Manipulative Physiol Ther. 2009 Jun;32(5):330-43. doi: 10.1016/j.jmpt.2009.04.012.
2. No Differences in Outcomes in People with Low Back Pain Who Met the Clinical Prediction Rule for Lumbar Spine Manipulation When a Pragmatic Non-thrust Manipulation Was Used as the Comparator. Physiother Can. 2014 Fall;66(4):359-66. doi: 10.3138/ptc.2013-49.
3. The audible pop from thoracic spine thrust manipulation and its relation to short-term outcomes in patients with neck pain. J Man Manip Ther. 2007;15(3):143-54.
4. The audible pop from high-velocity thrust manipulation and outcome in individuals with low back pain. J Manipulative Physiol Ther. 2006 Jan;29(1):40-5
5. The audible pop is not necessary for successful spinal high-velocity thrust manipulation in individuals with low back pain. Arch Phys Med Rehabil. 2003 Jul;84(7):1057-60.
6. THE THERAPEUTIC BENEFIT OF THE AUDIBLE RELEASE ASSOCIATED WITH SPINAL MANIPULATIVE THERAPY. A Critical Review of the Literature. Australas Chiropr Osteopathy.1998 Jul; 7(2): 80–85.
Low back pain is common during pregnancy. Researchers estimate that between 45-80% of pregnant women will experience low back pain at some stage of their pregnancy.1-8 The pain may be mild for some and not require treatment. For others, the low back pain can be so severe that it interferes with daily activities and work. Although pain is usually experienced sometime between the fifth and seventh month of pregnancy, it can begin as soon as eight to twelve weeks after becoming pregnant.9
Pregnancy-related back pain is usually due to a combination of functional stressors such as weight gain, postural changes, altered walking patterns, and hormone changes that cause ligamentous laxity. As the baby develops, a woman’s center of gravity changes. The abdomen and pelvis shift forward to accommodate for the growth of the baby. This causes the lumbar curve in the lower back to increase which puts increased strain on the joints of the low back and pelvis. This can also cause alterations to balance and walking patterns.10 These postural changes may lead to increased pain, muscle tightness, tenderness, and discomfort.9
Some women can experience low back and pelvic region pain the year after birth, and even up to three years after labor and delivery.11-12 Pregnancy-related low back and pelvic pain, as well as post-partum spinal disorders, are not only common, but they can impede recovery, nursing, and caregiving.5
Symptoms of pregnancy-related low back pain are usually located in the lower back, pelvis, or hips, but may radiate into the buttocks or back of the thigh. Symptoms are often aggravated by activity, including standing, sitting, coughing, sneezing, and straining during a bowel movement. Symptoms often increase throughout the day. Many women also have pain at night that disturbs sleep.
Pregnancy can be a challenging time to deal with pain as most women do not want to take pain medications for fear of harm to the baby. Pregnancy is a time when safe non-drug options are needed.
Chiropractic is a safe and effective non-drug option for the treatment of pregnancy-related low back pain. The goal of chiropractic care is to restore normal joint motion and reduce muscle tension. Spinal manipulation (adjustments) is an important component in the management of pregnancy-related low back pain. Almost 75% of women undergoing chiropractic manipulation report significant pain reduction and clinically significant improvements in disability.14-15 Postpartum low back pain also responds to spinal manipulation- approximately 10 times greater than watchful waiting.16 Treatment can improve functional activities such as standing, walking, sitting, and sleep.
Low force chiropractic adjustments work well for pregnant women. Hormone changes during pregnancy create a looseness in the ligaments so very little force is needed to adjust the pelvis and lower back. Tables with drop away abdominal pieces accommodate the growing abdomen so pregnant women can still lie down on the treatment tables.
Chiropractic table with the abdominal piece lowered. This allows pregnant patients to lie face down comfortably.
Other common treatments for pregnancy-related low back pain include exercise, education, acupuncture, and pelvic belts. Maintaining optimal function and reducing pain levels are goals that should be discussed with a doctor of chiropractic as well as an OBGYN when it comes to pregnancy-related pain.9 A detailed history and clinical examination are essential for determining what biomechanical source is causing a pregnant woman’s low back or pelvic pain.13
Low back pain and pelvic pain do not have to be an inevitable part of pregnancy. If you are one of the 45-80% of pregnant women experiencing pain during your pregnancy, there are options for treatment available to help make your pregnancy more comfortable.
Sean Flynn, DC Sioux City, IA Chiropractor
1.Wu WH, Meijer OG, Uegaki K, Mens JM, Van Dieen JH, Wuisman PI, Östgaard HC. Pregnancy-related pelvic girdle pain (PPP), I: Terminology, clinical presentation, and prevalence. European Spine Journal. 2004 Nov 1;13(7):575-89.
2.Pierce HM. Pregnancy-related low back and pelvic girdle pain: listening to Australian women (Doctoral dissertation).
3. Diakow P.R.P., Gadsby T.A., Gadsby J.B., Gleddie J.G., Leprich D.J., Scales A.M. Back pain during pregnancy and labor. J Manipulative Physiol Ther. 1991;14(2):116–118.
4. Berg GÖ, Hammar M, Möller-Nielsen JE, Lindén UL, Thorblad J. Low back pain during pregnancy. Obstetrics and gynecology. 1988 Jan;71(1):71-5.
5. Mogren IM, Pohjanen AI. Low back pain and pelvic pain during pregnancy: prevalence and risk factors. Spine. 2005 Apr 15;30(8):983-91.6.
6. Weis CA, Barrett J, Tavares P, Draper C, Ngo K, Leung J, Huynh T, Landsman V. Prevalence of low Back pain, pelvic girdle pain, and combination pain in a pregnant Ontario population. Journal of Obstetrics and Gynaecology Canada. 2018 Aug 1;40(8):1038-43.7.
7. Saxena AK, Chilkoti GT, Singh A, Yadav G. Pregnancy-induced low back pain in Indian women: Prevalence, risk factors, and correlation with serum calcium levels. Anesthesia, essays and researches. 2019 Apr;13(2):395.
8. Weis CA, Barrett J, Tavares P, Draper C, Ngo K, Leung J, Huynh T, Landsman V. Prevalence of low Back pain, pelvic girdle pain, and combination pain in a pregnant Ontario population. Journal of Obstetrics and Gynaecology Canada. 2018 Aug 1;40(8):1038-43.
9. Montgomery, S.P. “Management of back pain during pregnancy.” (2009). Retrieved March 2020 from: https://www.spine-health.com/conditions/pregnancy-and-back-pain/management-back-pain-pregnancy
10. Verstraete, V.H., Vanderstraeten, G., and Parewijck, W. (2013). Pelvic Girdle Pain during or after pregnancy: a review of recent evidence and a clinical care path proposal. Facts Views Vis Obgyn. 2013; 5(1): 33–43.
11. Yoo, H., Shin, D., and Song, M. (2015). Changes in the spinal curvature, degree of pain, balance ability, and gait ability according to pregnancy period in pregnant and nonpregnant women. J Phys Ther Sci. 2015 Jan; 27(1): 279–284.
12. Maiers, M., et al. (2018). Chiropractic in Global Health and wellbeing: a white paper describing the public health agenda of the World Federation of Chiropractic. Chiropr Man Therap. 2018; 26: 26.
13. Katonis, P., et al. (2011). Pregnancy-related low back pain. Hippokratia. Jul-Sep; 15(3): 205–210.
14. Shaw G. When to adjust: chiropractic and pregnancy. J Am Chiropr Assoc. 2003;40(11):8-16.
15. Murphy DR, Hurwitz EL, McGovern EE. Outcome of pregnancy-related lumbopelvic pain treated according to a diagnosis-based decision rule: a prospective observational cohort study. Journal of Manipulative and Physiological Therapeutics. 2009 Oct 1;32(8):616-24.
16. Schwerla F, Rother K, Rother D, Ruetz M, Resch KL. Osteopathic manipulative therapy in women with postpartum low back pain and disability: a pragmatic randomized controlled trial. J Am Osteopath Assoc. 2015 Jul 1;115(7):416-25.
Text neck is not an actual medical diagnosis. It is a term coined to describe the symptoms associated with the overuse of technology such as cell phones. The typical text neck position is when you have your head forward and bent down while you are looking down at your phone. It can become a problem when you hold this position for hours at a time.
Looking down at your phone for hours at a time can dramatically increase the stress on your neck, upper back, and shoulders. The average head weighs about 12 pounds. Flexing the head forward to use a smartphone directly affects the spine. Tilting the head forward to 15 degrees places about 27 pounds of force on the neck. This increases to 40 pounds at 30 degrees, 49 pounds at 45 degrees, and 60 pounds at 60 degrees. Text neck can occur with the use of a desktop or laptop computer as well. If the monitor is not at the proper height it can cause you to hunch forward when using the computer. Damage caused by untreated text neck can be similar to occupational overuse syndrome or repetitive stress/strain injury.1
Typical symptoms associated with text neck include:
-Neck pain -Headaches -Upper back pain -Shoulder pain -Numbness/tingling in arms or hands -Muscle aches and tension
Using proper posture while using your electronic device will go a long way towards reducing text neck pain. When using a phone or tablet bring the screen up to eye level rather than bending your neck down to look at the device. For more information on the proper setup for laptops and desktops see this previous blog post: http://flynndc.com/blog/index.php/2020/03/15/avoid-computer-pain-when-working-at-home/
Remember to take frequent breaks. The body was designed to move frequently. Even if you use proper posture you can still get pain if you hold one position for too long, so get up and move around.
Chiropractic adjustments can free up common text neck joint restrictions that can occur in the neck, upper back, and shoulders.
Stretching can help with muscle tension. The following stretches may help relieve text neck pain. These are for educational purposes only and can not replace the diagnosis from a licensed healthcare provider. Stop immediately if they cause an increase in symptoms.
What is the ideal pillow? There is no one-size-fits-all answer. Everyone has different preferences in materials and firmness. Different sleeping positions need different thicknesses. The best pillow is one that comfortably supports your neck in the position you sleep in.
Let’s start with sleeping positions. If you do not have the correct pillow thickness for the position you sleep in most, it can lead to headaches and neck and/or shoulder strain.
Back Sleepers Back sleepers need a somewhat thinner pillow. Your head and neck should be level and in line with the rest of your spine. If the pillow is too thin it will let your head drop back too far. If it is too thick, it will push your head and neck higher than the rest of your spine.
Side Sleepers Side sleepers will need a thick enough pillow to keep their neck in line with the rest of their spine. Your head should be centered between your shoulders when on your side. If the pillow is too thin it will allow your head to droop downward. If it is too thick it will elevate your head and neck higher than the rest of your spine.
Stomach Sleepers This position is not a recommended sleeping position as it can put a strain on your neck and spine. If you sleep in this position you need a thin pillow. It should be thin enough that it does not lift your head above your shoulders.
All Sleep Positions If you roll around at night and sleep in all positions it can be hard to find the right pillow thickness. In this case, you should choose the pillow that will support you in the position you spend the most time in. If you don’t know what position you spend the most time in, then you may have to try multiple thicknesses until you find the right one for you.
Memory foam- Memory foam pillows contour to your shape. They adjust to your position well and are supportive. They are typically a firmer pillow. They provide good support when you find the right thickness for your size and sleep position. The biggest complaint against memory foam is that they get hot.
Shredded foam- These pillows are less firm than standard memory foam. Their shape is easily adjustable and tends to hold the shape well. Some brands have a zipper on the side of the pillow so you can adjust or remove the fill to get the desired thickness. They provide good support when you find the right thickness for your size and sleep position.
Down- This is the softest pillow type. Due to its softness, it does not provide good support.
Feather- Feather pillow provides more support than a down pillow, but overall do not provide good support. They also have quills on the feathers that can poke through the pillow.
Fiber fill pillows- Made with a polyester fiber filling. They are lightweight and soft. They can range in their level of support and how long they hold up.
Cervical curve- These pillows have a somewhat U shaped groove in the center for your head and a rounded elevation at the bottom of the pillow to support your neck. These pillows provide good support for your neck but require some getting used to. They are best for back sleepers. You should avoid these pillows if you are a stomach sleeper.
Water base- These pillows have an inner tube that you fill with water and a top layer usually made of polyester fiberfill or memory foam. The good thing about this pillow is that you can add or remove water to get the right level of thickness. The bad thing about this pillow is that it can be heavy once it is filled with water, so if you like to put your arm or hand under the pillow it can be difficult to do so.
The different pillow types can vary in terms of support and lifespan. Even the more expensive foam pillows will eventually break down and need to be replaced.
Signs your pillow may need to be replaced:
It is flat
It is lumpy
It has no loft
It is not comfortable
You start having more headaches and neck or shoulder strain
I have the Coop Home Goods Adjustable pillow. It is a shredded memory foam pillow. It has a zipper on the side so you can add or remove foam as needed. I have always found it comfortable. We all have different preferences so it is important to get the right pillow for you. You may have to try multiple pillows before you find it.
