Text Neck and What to Do About It
May 22, 2019
"Text neck" is becoming an epidemic. I see more and more children and adults everyday with a forward head posture, shoulders rounded forward, and a curved upper back. The increased use of cell phones, iPads, tablets, and computers, as well as sedentary desk jobs are the most common contributing factors to this problem. Over the past 10 years, cell phone use alone has increased from 0.3 hours per day to 3.6 hours per day for the average adult.(1) So, how does this increased use affect our health?
Chronic forward head posture or "text neck" causes a cascade of effects on our bodies. For every degree your head is in front of the neutral position (ear over center of shoulder), more stress and pressure is placed upon the muscles and joints in the neck, upper back, and along the entire spine. The average person's head weighs approximately 10-12 pounds. In a recent study at New York Spine Surgery and Rehabilitation, Kenneth Hansraj, MD found that the effective head weight at 60 degrees of neck flexion (typical position your neck is in while using your cell phone) is 60 pounds!(2) As you look at the image above, I'm sure you can see how this leads to neck and back pain, muscle tightness, headaches, and shoulder and arm pain. However, your spine is not the only thing affected by posture. What other aspects of health are affected by posture? Continue reading here!
How to Fix Your Own Low Back Pain
May 7, 2019
Back pain is part of life for many people. Research shows that nearly 80% of the population will suffer from low back pain at some point in their life, and it is the second most common reason people visit the doctor (behind upper respiratory infections). Research also shows that those who seek professional help from a chiropractor, acupuncturist, physical therapist, or massage therapist recover faster and see a better improvement in pain rating and physical functioning than those who don't. It is also known that given enough time, most back pain will eventually subside (but that could take months). The question is: Are you willing to wait?
For those of you who don't want to "wait out" your low back pain but like to try home care treatment before calling your Shawnee area chiropractor, read about proper ice and heat application, then give the following exercises a shot. These are 3 of the best exercises to improve your core stability and endurance and help get rid of your low back pain.
Ice or Heat?
April 30, 2019
This is the famous question! I get asked this question multiple times a day, every day. The answer: it depends. It depends on your condition and what the goal of treatment is.
Ice has been a standard treatment for injuries and sore muscles because it helps to relieve pain caused by injured tissue. Ice (cryotherapy) is best for acute (recent) injuries because it constricts blood vessels, reducing blood flow and minimizing tissue damage. This also helps reduce swelling, lessens bruising, and numbs pain. Go to the blog to continue reading about ice and heat and discover which one you should be using!
February 25, 2019
CBD oil popularity is rapidly growing. The list of health benefits seems to be endless, many calling it the "miracle" that has "cured all ailments". There is also a stigma associated with CBD. What is CBD oil? Is it marijuana? How does CBD oil work? Is is legal? Will I get high if I take CBD? What is hemp oil? Are CBD and hemp the same? Does CBD oil contain THC? Will CBD help me?Click here to learn more about CBD oil and get your questions answered!
Pain-Free Holiday Travel
November 20, 2018
The holidays are a busy time of year. Sticking to an exercise routine can be tough, but traveling during the holidays often makes it even more challenging to adhere to your regular routine. Add in hours of sitting in the car or on the plane and you've got a recipe for disaster--aggravating any current or previous issues stemming from the low back. Read the latest blog post for 3 exercises that can be done almost anywhere and without any equipment to help prevent any flare-ups of your low back condition.
Spending just 5 minutes doing these 3 exercises each morning and night will help keep your back (and you) happy, healthy, and pain free during your upcoming holiday travel! You don't have any back issues? Lucky for you! Do these exercises to help prevent any problems in the future!
Tips for a Healthy Spine
October 9, 2018--From the American Chiropractic Association
A healthy spine is an often-overlooked and essential part of a healthy lifestyle. Unfortunately, approximately 80% of the population suffers from spinal pain at some point. People who are overweight or obese, and who smoke, lift heavy objects, or had a previous episode of back pain, are more likely to experience back pain.
Because so many people suffer from spine pain, it's important for you to try to keep your spine as healthy as possible. Following simple posture, lifting, and health lifestyle guidelines can help you keep your back in good shape. Continue reading the American Chiropractic Association's recommendations for a health spine here.
Back Pain Treatment & Prevention
October 1, 2018--From the American Chiropractic Association
Back pain is a fact of life for many people. Research shows that up to 80% of the population will experience back pain at some point during their lives.1 It is also one of the most common reasons for visits to the doctor's office.
Sometimes back pain is sharp and intense, caused by a wrong move or an injury, and heals in a few days or weeks. Others experience back pain as a chronic condition, seriously altering their ability to work and enjoy time with family, friends and other leisure activities--leading to depression in some cases. A recent global survey of health conditions identified back pain as the single most disabling condition worldwide.3
To continue reading about back pain, treatment options, and prevention, click here to continue reading. If you are in Shawnee or the surrounding area and suffer from back pain, schedule an appointment today to see if we can help you. Consultations are always complimentary!
Back to School Pain Prevention and Tips for a Healthier Year
July 31, 2018
It's that time of year: back to school. With that comes new backpacks, new school supplies, new teachers, new classes, sports, getting back into routines, and stress. Read the blog post for tips on preventing headaches, neck, and back pain in your kiddos, finding the right backpack (it's more than just style), along with a few other ways to keep them healthy and help them get the most out of their new school year!
Sitting is the New Smoking
June 29, 2018
If you haven't heard it already, here it is: Sitting is the new smoking! The amount of time we spend sitting has increased drastically over the years. The majority of us sit in the car on the way to work, sit at a desk all day at the office, sit on the way home from work, sit for dinner, and sit in front of the t.v. for an hour or more before bed. Sitting affects our posture, and it can lead to neck pain, back pain, shoulder pain and headaches, but it can also cause other serious health conditions. Sitting and a sedentary lifestyle can lead to cardiovascular disease, depression, obesity, digestive issues, and degenerative brain diseases like dementia.
Our bodies were made to move! I'm not saying you have to become a marathon runner, but activity is a must. Taking multiple short, "micro-breaks" throughout the day adds up. These micro-breaks give our body a chance to move. Movement increases blood flow, energy, and makes us feel good! (Hint: this is why you feel better after an adjustment. Adjustment = spine movement = feel better). Click here to view 3 easy exercises that can be done at your desk to help combat the detrimental effects of sitting. Movement is medicine!
Acupuncture vs. Dry Needling
April 21, 2018
All the answers to your questions and more! Check out Dr. Coleman's blog post to learn about acupuncture and dry needling, how they differ, what to expect during your treatment, and what conditions they help treat. If you're in the Shawnee, Lenexa, Overland Park, or Kansas City area, call us to see if acupuncture or dry needling can help you!
Why you need to foam roll NOW
April 10, 2018
Most of us have heard about foam rolling and some even own a foam roller. But why should we foam roll? How do we do it? Here's 7 reasons why you should grab your foam roller (or go get one) and foam roll for 10-15 minutes every day.
Click here to download the guide to get you foam rolling like a pro!
What the foot?
March 21, 2018
Our feet are very important. They move us throughout our day and take us to new places, but they can also cause poor movement patterns and pain. I’m not just talking about foot or ankle pain either - our feet can result in pain anywhere along the movement chains in your body - knees, hips, low back, and even neck and shoulder pain.
With 26 bones, 33 joints, and over 100 soft tissue structures in each foot, there are a lot of things that must work together properly to move us throughout our day pain free. When any one of these bones, joints, or soft tissues don’t function properly, it can lead to a chain reaction of events resulting in foot pain and pain throughout the body. One of the most common causes of foot pain is plantar fasciitis. Typically plantar fasciitis causes pain in the heal and along the bottom of the foot (medial arch). Pain is usually severe in the morning and gets a little better as we move around.
Plantar fasciitis can be caused by a variety of factors including sudden increase in activity, obesity, rapid weight gain, improper footwear, work-related stress, and of course, faulty foot and ankle biomechanics. Limited ankle dorsiflexion (movement at the ankle) is one of the most common risk factors for plantar fasciitis. Ankle mobility can be improved easily with foot and ankle adjustments and routine stretching of the calf (gastrocnemius and soleus) muscles. Not all plantar fasciitis cases are as simple as limited ankle dorsiflexion. For the more complicated cases, there are a variety of other treatment options available.
Plantar fasciitis can be treated effectively, without the use of medication and surgery. Keep reading to learn how we can help you get rid of your foot pain!
February 28, 2018
Ever feel tightness or knots in that big muscle between your neck and shoulder? Do you have neck pain or headaches? Is it worse on your right side? Is that pain and tightness worse at work or at the end of a long day? If this sounds familiar, you, along with thousands of other desk workers, may be suffering from mouse trap.
96% of people use their computer mouse with their right hand. As you move the mouse around and scroll, your right shoulder elevates slightly. When you do this for multiple hours a day, your trapezius muscle, or trap, (the big one running from the base of your skull, out to your shoulders, and down between your shoulder blades) gets overworked, becomes tight, and starts to develop painful knots or trigger points. These nasty knots and trigger points can cause localized pain, shoulder pain, headaches, and even affect posture. (Try it! Move your mouse around and feel how much that trap moves!)
Continue reading on our blog to find out how you can fix your mouse trap!
My headache is such a pain in the neck!
February 14, 2018
Yes, you’re probably right, and you’re not alone. Thousands of individuals suffer from headaches. Some get a headache every once in a while, while others suffer from headaches daily. A headache is a symptom, or a signal from your body that something is wrong. There are many causes of headaches, and we must work together to find that cause in order to properly treat your headache. The key to diagnosing and treating headaches effectively: understanding what is causing it in the first place. To learn more about your headaches, click here to download our newsletter, or continue reading on our blog.
Back to Basics to Prevent Back Pain
October is National Chiropractic Health Month, and this year's theme is "Go Back to Basics to Prevent Back Pain". Click here to download our October newsletter or continue reading our blog for simple back pain prevention tips!