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Head, Shoulders, Geeze My Phone!

June 17, 2020 by Gabby Leave a Comment

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

May 6, 2020 by Gabby Leave a Comment

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

Carpal Karaoke: Not as Fun as the Original

April 8, 2020 by Gabby Leave a Comment

What is Carpal Tunnel Syndrome?

The carpal tunnel is a narrow passageway in your hand that is surrounded by bones and ligaments. In this area is something called your median nerve. When it gets too compressed, you can experience numbness, tingling and weakness in your hand and arm. This can happen when you overuse your hands and wrists. A big cause of carpal tunnel syndrome is too much typing on keyboards. But there are many possible causes. A wrist fracture can be a cause. Arthritis can deform small bones in your wrist and be a cause. And some people just have a small carpal tunnel because they were born that way, and that can put them at extra risk of developing this syndrome.

What is it like to have it?

Well, it’s not much fun. The nerve involved provides sensation to the palm side of your thumb and fingers, except your little finger. It also sends nerve signals to move the muscles around the base of your thumb, which is what allows you to use your thumb for all the things a thumb is useful for. So, when you have carpal tunnel syndrome, you may experience numbness, tingling, and pain. You may also have weakness in you hand wrist and arm. These symptoms can range from mild to very extreme and debilitating.

What Can I Do?

If you are having symptoms of carpal tunnel syndrome, there is help for you. First of all, remember how we mentioned that repetitive motions like typing can be a problem? If you find that your symptoms are worse after doing an activity, then stop doing it. However, not all of us simply stop typing for the rest of our lives. (I mean, I have to finish typing this up right now) Luckily, you can help yourself out a lot if you simply take breaks. Taking a break for few minutes from whatever activity is making things worse can be huge benefit. So, if your symptoms are flaring up, give it rest for a few minutes, or as long as you can.

There is also a simple stretch that you can do at home on your own that can help. Here’s what you do:

Extend your arm in front of you with your palm up.
Bend your wrist, pointing your hand toward the floor.
With your other hand, gently bend your wrist farther until you feel a mild to moderate stretch in your forearm.
Hold for at least 15 to 30 seconds. Repeat 2 to 4 times.

Last but not least, ice can help a great deal. This is a problem with things getting too inflamed. Ice is a great solution for this inflammation. Ice down your wrist, hand and arm area for 10 minutes at a time, no more than once per hour. For more info on icing, check out our post about it here.

(Queen Elsa never gets carpal tunnel syndrome)

Come See Us

Of course, if you have persistent symptoms do no hesitate to come in to the office and get treated. For more severe cases we have a lot we can do to heal and strengthen your hands and arms and get you feeling better as quickly as possible.

Post written by : Tom Farnsworth, PT

Battle of the Bulge

January 25, 2020 by Gabby Leave a Comment

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

Piriformis Syndrome

November 11, 2019 by Gabby Leave a Comment

The Piriformis muscle is located in the buttocks area, underneath the gluteus maximus. It’s one of the muscles that helps rotate the thigh bone outward, like you do when you cross your ankle over your knee. The muscle runs from the tail bone and attaches at the hip bone.The sciatic nerve is a major nerve that begins in the low-back area and travels down the back of the thigh and continues down, branching off in the lower leg and foot. The sciatic nerve usually runs directly through the Piriformis muscle, although it may lie above or under the Piriformis.

The cause of Piriformis Syndrome is not entirely clear and may be a result of several different things. It is often associated with sacroiliac (SI) problems. Trauma, such as falling on the buttocks may incite the symptoms. Extended sitting can be a factor, as in the case of professional drivers or office workers. Other problems, such as hip bursitis, back strains, or gluteal tendonitis may bring on the condition.

Symptoms include pain and tenderness in the buttocks area. The problem may be on one or both sides. Sitting is often uncomfortable. Walking, running, and climbing or descending stairs is often painful. In some cases radiating pain may shoot down the back of the thigh and into the lower leg because of irritation to the sciatic nerve.

There are many treatment options for Piriformis Syndrome. Moist heat can help relieve and control pain. Ultrasound may be beneficial since it is a method of deep heating. Certain therapeutic exercises may greatly help to recondition the muscle. There are several stretches for the muscle that can help relieve the tightness. Avoidance of irritating factors is crucial. Manual techniques such as soft tissue mobilization are often helpful. In severe cases, anti-inflammatory injections may be needed.

With proper treatment and follow through, this condition can be resolved. In some cases it will resolve quickly, while in others it may be a lengthy rehabilitation. For more information consult your physical therapist.

Post written by Travis Rohner, DPT

But I Don’t Even Play Tennis…

October 21, 2019 by Gabby Leave a Comment

Aches and pains are a common problem in life, regardless of our activity level. In fact, most of us can point out something that is bothering us right this very second. Pain caused by repetitive stress is more common than that caused by a traumatic injury. Repetitive stress can occur in a lot of places on the body. Because we use our hands a lot during the day, especially in our work lives, it can cause discomfort in the elbow. Whether you have a desk job in an office, or if you’re an electrician, or a hair stylist. Our hands are very important and are essential to completing every day tasks.

Most of the muscles in our wrist, fingers, and forearm originate on the lateral aspect of our elbow. The everyday trials of life can often cause overuse of these muscles, causing us to feel pain. This is called Lateral Epicondylitis, but the more common term is “Tennis Elbow”. Tendons are at the ends of our muscles, attaching them to the bone. Despite the name, you don’t have to be a tennis player to have this problem. Anybody who uses their arms, especially their dominant arm, can be at risk. This condition usually causes pain when you grip or carry items, or rotate your wrist and forearm. Because this is typically an overuse injury, these muscles can weaken, which causes pain and makes it difficult to perform everyday tasks.

That feeling when you realize your elbow pain isn’t going to get better on its own.

One of the problems with this type of injury is that people tend to just grin and bear it until they can’t stand it anymore. Rather than seeking treatment, they reduce the pain with Advil. This is not a bad idea, but there are many additional ways to address the issue. Modalities like ice are good to reduce pain due to the anti-inflammatory properties they provide. Braces called Chopat Straps help to reduce daily pain with activity. Correct application of stretching is extremely helpful. To improve strength in the elbow, exercises can be performed. Posture and correct form are also very important. Another thing that can be extremely helpful is a treatment called ASTYM. This treatment is performed by a skilled physical therapist to help heal and remodel the soft tissue.

Regardless of what the underlying specific causes are, I recommend talking to a physical therapist. They can evaluate your symptoms and help you address them by setting up a plan of care that is specific to your injury. If you would like additional information, we would love to assist you and get you feeling better!

Post written by: Rod Walker, DPT