living withPosture Pain?
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living withPosture Pain?
overview
common causes
risk factors
WHEN TO TREAT
TIPS TO PREVENT
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posture pain Overview
Poor posture is commonly known to aggravate existing conditions, leading to increased pain and reduced mobility affecting ones overall well-being. Every year, more than 31 million Americans experience discomfort related to poor posture. At Shorewood Elite Integrated Healthcare, Dr. Jesse utilizes posture analysis to assess anatomical alignment, and muscle balance, and to detect any irregularities. Functional movement tests are also employed to identify restrictive movement patterns that may be impairing range of motion and thus function, performance.
symptoms of bad posture
Early intervention of posture-related symptoms will improve treatment outcomes. Plan a visit to the office of Dr. Jesse if you experience any of the following.
spinal discomfort
- Persistent Discomfort: Continuous pain in the lower back, shoulders, and neck, especially during extended sitting or standing.
- Lower Back Pain: Chronic pain due to poor spinal alignment and support.
postural related
- Postural Difficulty: Struggles in maintaining stable posture without strain.
- Forward Head Posture: The head extends forward, stressing the neck muscles.
mobility and muscle issues
- Mobility Reduction: Noticeable stiffness and decreased mobility, particularly after periods of inactivity.
- Muscle Imbalances: Uneven muscle usage leading to some muscles becoming tight and others weakened.
neurological and respiratory symptoms
- Compromised Lung Function: Breathing difficulties from poor posture affecting respiratory efficiency.
- Sciatica: Pain that extends from the lower back down to the legs, aggravated by improper posture.
structural irregularities
- Uneven Shoulders: One shoulder appears higher than the other, indicating possible muscular imbalances or underlying conditions like scoliosis.
stages of posture pain
- Acute Posture Pain: Sudden, lasting a few days to weeks.
- Subacute Posture Pain: Persistent, lasting up to 12 weeks.
- Chronic Posture Pain: Ongoing, altering daily life, lasting beyond 12 weeks.
Common Causes of posture pain
Posture pain can originate from a variety of factors that affect the musculoskeletal and nervous systems:
musculoskeletal system causes
- Muscle Imbalances and Tension: Prolonged sitting or a sedentary lifestyle weakens muscles that support proper posture, leading to discomfort and strain.
- Spinal Misalignments: Conditions like forward head posture, uneven hips, and abnormal spinal curvature place continuous stress on the body.
- Joint Stiffness and Degeneration: Lack of physical activity or natural aging processes decrease joint flexibility and degrade the cushioning between them, increasing discomfort during movement.
nervous system causes
- Nerve Compression: Poor posture can lead to conditions such as herniated discs or pinched nerves, often occurring in the lumbar and cervical regions of the spine.
- Peripheral Nerve Entrapment: Certain postural habits may cause peripheral nerves to become compressed or trapped, leading to pain and neurological symptoms.
lifestyle and environmental causes
- Inadequate Ergonomic Environments: Incorrect workstation setup or using non-ergonomically designed furniture can perpetuate poor posture and lead to chronic pain.
- Repetitive Strain Injuries: Repeating the same movements, especially in an ergonomically poor setup, can stress the same muscles and joints, reinforcing poor posture habits.
- Poor Physical Fitness: A lack of overall fitness can lead to weak core strength, which is crucial for maintaining good posture and reducing the load on the spine.
psychological and behavioral causes
- Stress and Tension: High stress levels can cause individuals to adopt tense postural habits, such as hunching the shoulders or clenching the jaw, which can alter normal spinal alignment.
- Behavioral Patterns: Long-standing habits, such as slouching while sitting or bending the neck to use mobile devices, contribute significantly to posture-related issues.
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Risk Factors
Awareness of risk factors is key in preventing posture-related pain:
prolonged sitting
Extended periods of sitting can lead to significant posture issues due to the lack of movement and poor support, affecting the spine’s natural curve.
technology overuse
Constant use of smartphones and computers encourages leaning forward, which can strain the neck and upper back, contributing to posture problems.
inadequate physical activity
A sedentary lifestyle results in weakened core muscles, essential for supporting the spine and maintaining upright posture.
improper footwear
Wearing shoes that lack support or favor style over function can alter your gait and spinal alignment, leading to posture issues.
stress and tension
High stress levels cause muscles, particularly those in the neck and shoulders, to tense up, which can pull the body out of alignment.
aging effects
Natural changes in muscle strength and joint flexibility due to aging can make maintaining proper posture more challenging.
At Shorewood Elite Integrated Healthcare, We Believe People Deserve to Be Healthy & Live Their Best Life
When to Take Action for posture pain relief
Failing to address the root causes of poor posture can result in ongoing discomfort and potential long-term damage to the spine and surrounding muscles. Common issues include spinal curvature and uneven hips, which may worsen without proper care. If you notice any of the symptoms below or suffer from persistent pain, it’s important to seek professional help to restore proper posture and alleviate pain.
- Persistent Discomfort: Continuous discomfort or pain in the neck, shoulders, or back that doesn’t improve with self-care.
- Increasing Pain: Pain becoming more severe or frequent, particularly after routine activities such as working at a desk or long periods of sitting.
- Reduced Mobility: Noticeable decreases in range of motion, with stiffness or pain during normal movements.
- Impact on Daily Activities: Pain that starts interfering with daily tasks, work, or leisure activities, limiting normal function.
- Numbness or Tingling: Numbness, tingling, or similar sensations possibly indicate nerve impingement.
- Visible Postural Changes: Obvious changes in posture, like increased forward head position or an abnormal spinal curve.
- Chronic Fatigue: Excessive tiredness resulting from a constant strain.
What to Expect during your visit
At your initial visit, Dr. Jesse will conduct a comprehensive evaluation of your posture, health history, and lifestyle to pinpoint the exact causes of your posture pain. This thorough assessment will include various diagnostic tests to observe your posture, flexibility, and muscle strength, ensuring a personalized treatment plan that addresses your specific needs.
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*Disclaimer: Although welcome for treatment, these patients are excluded from special offers: Medicare, Medicaid, Tricare, and other government healthcare program participants, personal injury, and worker’s compensation claimants.
see what happens during your first visit — from meeting dr. jesse to receiving your tailored treatments
tips to Prevent Neck Pain
AN OUNCE OF PREVENTION MAY BE WORTH A POUND OF CURE
tip 1: ergonomic workplace setup
- Adjust Your Chair: Ensure that your chair supports your lower back, and adjust the height to keep your feet flat on the floor and your knees at a 90-degree angle.
- Monitor Height and Distance: Position your monitor so the top of the screen is at or slightly below eye level and about an arm’s length away.
- Keyboard and Mouse Placement: Place your keyboard and mouse within easy reach, and use a wrist rest to prevent strain.
tip 2: mindful sitting habits
- Take Frequent Breaks: Stand up, stretch, or walk every 30 minutes to prevent stiffness and reduce pressure on spinal discs.
- Avoid Crossing Legs: Keep your feet flat on the floor to maintain proper alignment of your hips and spine.
- Use Supportive Footwear: Even when sitting, wearing supportive shoes can help maintain proper foot and leg alignment.
tip 3: optimal sleeping practices
- Choose the Right Mattress: Select a mattress that supports the spine’s natural curve, neither too soft nor too hard.
- Pillow Placement: Use a pillow that keeps your neck aligned with your spine. Consider a cervical pillow for better neck support.
- Sleeping Position: Try to sleep in a position that supports spinal health, such as on your back or side, not on your stomach.
tip 4: daily physical activities
- Core Strengthening Exercises: Engage in activities that build your core muscles, which support and stabilize your spine.
- Stretching Routine: Incorporate daily stretching exercises that focus on the neck, back, and shoulders to improve flexibility and reduce tension.
- Balance Activities: Include balance exercises in your routine to improve your posture and reduce the risk of falls.
tip 5: mindful movement and posture awareness
- Practice Good Posture: Be aware of and correct your posture throughout the day—keep your shoulders back, spine straight, and abdomen slightly pulled in.
- Use Posture-Reminder Tools: Consider using apps or devices that remind you to check and correct your posture regularly.
- Educational Workshops: Attend workshops or classes that focus on posture awareness and proper body mechanics.
tip 6: lifestyle modifications
- Hydration: Drink plenty of water to keep the discs between your vertebrae hydrated and pliable.
- Nutritious Diet: Consume a balanced diet rich in calcium and vitamin D to promote bone health and muscle function.
- Manage Stress: Engage in stress-reducing activities like meditation or deep breathing exercises to relax muscle tension.
tip 7: smart travel habits
- Adjust Your Seat: Whether driving or flying, adjust your seat to support your back and allow your knees to remain level with your hips.
- Stretch During Long Trips: Take breaks to stretch and walk around during long drives or flights to prevent stiffness and discomfort.
- Use Lumbar Support: Use a rolled-up towel or a portable lumbar support pillow when sitting for long periods in a car or plane.
tip 8: home ergonomics
- Furniture Choices: Choose furniture that supports good posture, including chairs with proper lumbar support and tables at the correct height.
- Television Viewing: Set up your television so that you can watch without having to twist or tilt your head.
- Cooking and Cleaning: Maintain good posture during household chores by keeping objects within easy reach and avoiding prolonged bending or reaching.
tip 9: functional attire
- Supportive Clothing: Wear clothing that allows for comfortable movement without restricting your ability to maintain good posture.
- Right Shoes for the Right Activity: Choose footwear that provides adequate support for different activities, whether for work, exercise, or casual wear.
- Avoid Heavy Bags: Use a backpack that distributes weight evenly across both shoulders or switch to a rolling bag to avoid unilateral shoulder strain.
tip 10: professional guidance
- Regular Check-ups: Schedule regular visits with a healthcare provider to assess your posture and spinal health.
- Physical Therapy: Consult a physical therapist for personalized exercises tailored to your specific postural needs.
- Chiropractic Adjustments: Consider regular chiropractic care to maintain spinal alignment and relieve pressure on your nerves and muscles.
the shorewood eliteDifference
Our integrated healthcare model is designed to enhance patient outcomes and provide longer lasting results. Here’s how:
- Gentle Chiropractic Adjustments to improve joint motion and biomechanical function.
- StemWave Therapy to ‘trick’ the body into perceiving injury, kickstarting a cascade of natural healing responses including the migration of your own stem cells.
- Testosterone Replacement Therapy to address hormonal imbalances that often occur later in life.
- Medical Weight-Loss to become leaner and fit with science-backed semaglutide.
- Red-Light Therapy to alleviate muscle and joint pain while enhancing recovery and increasing energy.
- IV Therapy to infuse a cocktail of essential nutrients directly into your system for instant impact.
- Active Therapies to support your treatments by enhancing balance, flexibility, and stability. These in-office therapies aim to correct and retrain posture, boost muscle strength and mobility, and help prevent future injuries. Additionally, they promote long-term muscle memory to ensure lasting wellness and relief from pain.
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