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Head, Shoulders, Geeze My Phone!

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Is your phone killing your back and neck?

Are you reading this on your phone right now? If so, you might be doing the “smartphone slouch”. You’re tilting your head forward and downward to hunch over your phone.  You may not know this, but the human head weighs somewhere around 10 to 12 pounds.  But when you tilt your head forward it can cause strain on your back, neck and shoulders that is equal to you having a much heavier head.  How much heavier? Well at 15 degrees of forward tilt it equates to your head weighing 27 pounds. At 30 degrees forward, the strain on your neck equals a 40 pound head.  A 60 degree tilt is the same as if you had a 60 pound head!  That is some serious strain!

No one wants a head that big.

 

As you tilt your head, you also move your shoulders forward into a rounded position, which is another aspect of poor posture. All this excess strain creates extra wear and tear on the structures of your neck, upper spine and back.  The average person is on a computer or smart device between 2-4 hours every day.  That’s a lot of potential pain and strain.

What Can I do?

So how do you get your work done and use your phone and save your back and neck?  First, if you have to do extended work, don’t do it on your phone.  It’s much better if you do long tasks on a desktop computer.  If you have to do it on a laptop, make sure you’re positioned where you can have good posture.  Then, when you do have to use your phone, don’t hunch over it.  Instead, lift your phone up higher rather than tilting your head and rounding your shoulders forward.

 

Being aware of your posture is a great first step to relieving the pain of living life in the age of the smart phone.  But it’s almost inevitable that you’re going to have some pain and strain from time to time.  Here are a couple of things you can do to bring some much-needed relief to your upper back and neck.

First is the scap squeeze. It gets its name from your scapula, also known as your shoulder blades.  The goal is to squeeze your shoulder blades together.  Sit or stand up tall with your arms at your sides.  Keep your shoulders relaxed and down, not shrugged. Squeeze your shoulder blades together. Hold for 6 seconds, then relax.

 

Second, a lat pull down can help correct your posture and strengthen the muscles that will keep you from straining.  On a lat pulldown machine you’ll want to grab the bar with your hands shoulder width apart and be sure to pull the bar down to your chest and not behind your head.  You can see here and example of proper technique.  The goal isn’t to do this exercise with the most weight possible, but to get good steady repetitions in that will engage the muscles that help your posture.

 

Staying mindful of your posture, along with these simple stretches and exercises will help you beat the smartphone slouch.

Written by Tom Farnsworth PT

 

 

 

 

 

Posture in the Age of Working From Home

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Working From Home

Prior to COVID-19, working from home seemed like a luxury. Laying back on the couch in your pajamas while watching Netflix and doing some work on your laptop. However, now many Americans are realizing that it’s not all it cracked up to be. The kids are at home, we are physically unable to get outside of the home, and many of us have been experiencing some new neck and back pain. What is causing this influx of back and neck pain? Poor posture!

At-Home Posture Setup

The key to your successful work station includes a well-planned set up. If your work station is set up properly, you will not only be more effective and efficient in your work, but also decrease your risk for pain and injury. When you start to change this discipline, it complicates things. So, what exactly does a good work station for set up involve?

 

The key to any proper posture will start with the pelvis. Most sofas or recliners will tilt the pelvis and put the body at a mechanically and biomechanical disadvantage. Whether sitting in a desk chair, bed, recliner or sofa, a simple fix can be to put a folded towel toward the back of the seat to allow the pelvis to stay engaged and to prevent a posterior, or backwards, tilt. The next thing to consider is the position of the scapula, or shoulder blades.

 

Ideally, your shoulder blades should be pulled back and down to engage your proper postural muscles and to prevent you from slumping over a computer or phone. The final thing to consider is the position of the neck. It is essential to line the head properly over the shoulders and to avoid the head creeping forward in front of the shoulders. Prolonged time with a forward head posture will put serious stress on the neck muscles and can even cause headaches.

 

Despite the comfort of being in your own home, it is essential to keep good posture when working for prolonged periods of time. These three simple corrections can help you maintain a proper posture, whether sitting on a sofa or a desk chair.

Post written by: Casey Badder, PT

Fore Ways to Improve Your Golf Game

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Lower Your Score

The Arizona Golf Association estimates that approximately 8 million rounds of golf are played in Arizona each year. As the weather begins to get warmer in Arizona, there will be an increased number of tee times booked for the local golfers. The age range of the golf community can span from 10 years old and younger to more than 100. For some, playing golf is a daily or weekly event. For others it could be the first time you pick up a 5 iron in months. Golf is a complicated game. It requires a number of body movements that coordinate into one fluid motion. So, what can you do to prevent injuries while golfing and to potentially lower your score?

  1. Eliminate Pain: Often times, people may have lingering injuries that prevent them from an activity like golfing. It is important to address the pain that you may have. Too much pain can lead to compensating and causing yourself further injury.

 

  1. Improve Mobility/Flexibility With different moving body parts throughout the swing, it is essential that your body can move well at each individual joint. However, your joints must then work and move together to allow your golf swing to occur effectively.

 

  1. Improve Strength: Strength is required to create motion at the joints. It also ensures that all your body parts are aligned to hit the ball straight. Your core strength is essential to start and control your movement.  Strength in the distal limbs can help address swing faults.

 

  1. Improve Balance: Dynamic balance is the ability to coordinate all the movements performed at each individual joint while maintaining a good position for follow through. Balance is key to making your golf swing happen and eliminating the risk of injury.

It’s important to lower frustration levels too.

We Can Help

All of these aspects should be practiced and incorporated into your daily routine in order to help your everyday life. They are also crucial to your golf swing.  The coordination of all of these things will help reduce the risk of injury. The same principals apply whether you are a seasoned golfer or someone who is picking up the club for the first time. If you are a golfer athlete and feel that one of these things can benefit you, feel free to contact our office to see how we can assist in improving your game.

Written by Casey Badder PT

Battle of the Bulge

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Understanding Disc Bulges

Disc bulges can be caused by immediate trauma or injury (sports injury, auto accidents, etc.), as well as long-term trauma such as improper posture.  Discs are located between each of the vertebral bodies of the spine. The discs are the shock absorbers of the body. They also help to give the spine more movement and flexibility as we twist and bend.

The discs are shaped like a hockey puck and are made up of cartilage, which is tough and leather like. Each of the discs is constructed like an onion, layered in rings. At the center of each disc is a watery, gelatin-like center called the nucleus. The discs have a high content of water and this is what makes them flexible. As we age, the discs lose some of their water content and become less flexible. This makes the layers of the “onion skin” more brittle and weaker.

What Is Causing the Bulge?

As we do activities that place us in a bent or “flexed” position (sitting, driving, reading, or watching TV), the low back can lose its natural curve, and pressure from the nucleus can be exerted on the back side of the discs. Over time, one layer at a time of the “onion skin” splits or cracks and the gelatinous center moves closer to the outside. Eventually this nucleus begins to distort the shape of the disc, causing the disc to bulge. This can happen to the direct back side but most often is slightly to one side or the other. (In rare cases, the bulge can be on the front side.)

The pain is caused because the back side of the disc has many nerves. Another factor is that the spinal cord is directly behind the disc and, as the bulge increases, it begins to irritate the nerves that are attached to the spinal cord. In the low back, these nerves travel down the leg. This can cause feelings of pain as far down as the foot and toes, as well as numbness or tingling in the leg and foot. This is called sciatica.

Fixing the Problem

One way to help with this problem is by beginning flexion or extension exercises.  If this is done often, the layers of the annulus can begin to heal and can form scar tissue. As the disc heals, the bulges reduce in size and take the pressure off the nerves, decreasing or eliminating the sciatica.

“Traction” may also help relieve the sciatica. Consult your doctor or health professional to see if this is an option for you.

Another item that can keep the low back in its proper curve is a lumbar roll. The lumbar roll is placed behind the low back while you sit, and helps keep the back in its proper curve.

In some cases, surgery may be necessary if the exercise, traction, and lumbar roll do not resolve the condition. Your doctor or therapist will show you the exercises best suited to your situation.

Post Written By: Travis Rohner, PT

Back to Back Basics

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As I continue in my career as a physical therapist, one of the most common problems I treat is lower back pain. This can affect anybody, from the young to the old. There are various reasons that one can have low back pain, but most of the time there are common issues that those who are in pain share. A little information can help in order to reduce your pain.

First off, let’s review a little about your spine. Your spine is flexible and can move in different directions based on the positioning of the facet joints, the movable areas of the spine, and where those individual segments connect the bone above and below it. There are also muscles which attach directly to the bones of the spine, and those adjacent to it which can cause problems. It’s often abnormalities in these muscles that can be the cause of your back pain. Certain muscles can be weak or tight which can limit mobility. This causes pressure where there shouldn’t be, and that causes pain.

 Muscles which can cause trouble:

  • Hamstrings: The hamstrings are a group of muscles on the back of your upper leg. If these are tight, they affect how your hip bones move. If they are really stiff they can rotate your pelvis backward, which pulls at your spine. A great way to stretch these is to sit in a chair with your leg extended in front of you, your heel on the ground, and lean forward keeping your back straight. Most people want to reach down the leg but I suggest keeping your hands at the top of your leg and supporting your straight back. Hold this for 30-45 seconds. Perform this move about 3 times, and do a set a few times per day.

  • Piriformis- Next, the piriformis is a muscle that is beneath your glute muscle group. Most people know where their gluteus maximus is. Well, this muscle is right beneath it. It runs from your sacrum, which is what you sit on, to behind the big bump on the outside of your upper leg called the Greater Trochanter.  An easy way to stretch this is to sit and cross the affected leg over to where your ankle is resting on your opposite knee. Your lower leg should be as flat as possible. Gently lean forward until you feel a gentle stretch in the back of your buttock. Hold this for 30-45 seconds. Do this three times in a row, a few times per day.

Stretching not Screeching

Lastly, and the most important thing  about stretches is: they should not hurt! If they hurt, you’re going too far. This is so important because a stretch that hurts is typically a muscle contraction, which is a shortening of the muscle. This is the exact opposite of what we are trying to achieve, so don’t do it! Remember these two factors are just the tip of the iceberg of what can be causing your pain. If you want to get more details, please consult with a professional so you can get properly diagnosed in order to return to all of your daily activities. Happy stretching!

Post written by Rod Walker, PT

The Right Side of the Bed

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Getting out of bed in the morning can be a figurative pain for many reasons. For one, who couldn’t use more sleep? I find myself wishing I could sleep just a little longer most days, especially in the winter time when it’s dark in the morning. Getting out of bed can also be a literal pain for some people. It’s important that we learn proper body mechanics when getting out of bed to ensure that our day starts in the best way possible. Though I can’t give you permission to keep hitting the snooze button, I can give you some tips for getting yourself up and at ’em, so you can start your day on the right foot.

I’m forever grateful that my alarm clock doesn’t come in the form of birds and mice.

Injury, degenerative changes, and improper body mechanics are some of the most common sources of back pain. If you currently have back pain, there are several ways of getting in and out of bed to decrease the discomfort while you heal. First, to move from lying on your back, bend your knees upward and roll onto your side. Next, slide your legs off the edge of your bed with your knees bent. Finally, push yourself up with your arms, using your legs as a counter weight and sit up.

 

To move from sitting to lying down, reverse the procedure. Begin sitting on the bed, then lower yourself down onto your side, using your arms to help guide you. Once you are lying on your side, you may slide your legs up onto your bed. Make sure to keep your knees bent to roll onto your back. Body mechanics while getting in and out of bed is only part of the battle when it comes to pain. Proper sleep positions are also very important. You can read more about those here.

Now you’re well on your way to getting out of bed faster than Grandpa Joe when he found out Charlie won a Golden Ticket. Just kidding, no one could possibly get out of bed faster than that fraud.

Post Written by: Clint Bunker, PT

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Areas Served:

Mesa, Gilbert, Chandler, Phoenix, Queen Creek, Apache Junction, Tempe, Globe, Gold Canyon

Postal Address

Gilbert Office
2550 E. Guadalupe Rd. Suite 111
Gilbert, AZ 85234
Phone: (480) 633-0666

Mesa Office
342 N Val Vista Dr. Suite 106
Mesa, AZ 85213
Phone: (480) 325-3310