 Photo by Vladimir Proskurovskiy on Unsplash Neck and shoulder pain may be the most common ailment faced by most people these days. That having been said, it is often the most mysterious, too. Pinpointing the exact cause for shoulder or neck problems is particularly tricky, and the underlying cause of the pain may be due to many differing factors. In this post, we take a look at not only what causes shoulder and neck pain, but also how we can prevent and heal that pain, right now.
The 21st century goes hand-in-hand with the astronomical rise of technology. Nowadays, tablets, cellphones, TV’s, computers, and even smart-watches dominate our daily lives. We are accompanied by our cellphone wherever we go, our emails are sure to follow, and we – more often than not – end the day lounging in front of the TV. Here’s the problem, though: all this tech is actually having a damaging effect on your shoulder and neck health. Why? Well, looking down at our phones, arching our necks at the TV screen, trying desperately to avoid the glare on our tablet screens – these all add up. Our muscles are stretched and moved in peculiar ways, all of which take their toll on the joints. We ache and experience pain a lot more frequently as we increasingly handle our technological devices incorrectly. In addition to the rise of technology, we have also lost valuable time connecting with our bodies. Most people don’t really stretch, nor do they do much activity. We have become a sedentary nation, for the most part, and our necks and shoulders tell that story. As a people, we just aren’t moving our muscles and joints enough, and the aches and pains you may be experiencing in your neck and shoulders may well be the result of a lack of activity. It is also important to mention diet: what are you eating on a daily basis? Diets filled with fatty foods, or an overload of simple carbohydrates, or even diets that just aren’t balanced and don’t provide the nutrients your body needs, will directly affect your health. Your neck and shoulders will ache if you aren’t feeding yourself the right anti-inflammatory foods, for example. It is clear, then, that while we’re living in a time defined by a technological rat-race, we need to take a step back and make some serious changes. Your neck and shoulder health may well be directly related to the everyday habits you’ve forged together with technology, diet, and lifestyle. Luckily, we have a couple of ways you can start making changes, right now. Take a look: Watch your PC and phone posture. What is your posture like when you use your computer? Do you have a desktop or laptop? These are very serious considerations when it comes to neck and/or shoulder pain. If you’re using a desktop, make sure your screen is in alignment with your eyes, thereby avoiding forward head movements and incorrect posture which could lead to pain. If, on the other hand, you’re using a laptop, avoid lying down when you’re typing or watching Netflix. This particular posture forces your head forward, thereby placing immense pressure on your neck muscles as they are pushed into an unnatural position. Rather, use a desk if you can. And try to limit the time you sit in front of your PC to chunks of around 20 minutes. In addition, make sure that your phone posture is monitored. Never stoop, and always try to keep your phone at eye level with your neck and spine aligned. Always stretch after using technologies like these for long durations of time. Sleeping habits. The way you sleep often directly affects the muscles in your shoulders and neck. Incorrect sleeping habits are one of the biggest culprits in shoulder and neck pain. Sleeping with too many pillows places stress on your neck muscles and actually puts your back and neck out of alignment, causing pain. Try sleeping with a pillow that evenly aligns your spine with your neck. It may take some getting used to, but it’s worth it. Also, sleeping on your side with a pillow between your knees is incredibly effective for relieving neck and shoulder pain. Why? Because stress is no longer placed on those two areas, and the weight of the body is evenly distributed along the spine and legs. Try doing this and we’re sure you’ll see fantastic changes. Even distribution of weight. Without knowing it, many of us carry our handbags on one side of our body. What about shopping bags? Maybe even our trusty laptop bag. When we carry weight on one side of our bodies the other overcompensates, thereby leading to pain in our shoulders and necks. It’s very important that weight is distributed evenly. Try carry shopping bags equally on both sides of the body or switching the side you carry your bags on. This is an absolutely vital step in your journey towards a pain-free life. Diet matters. Be aware of the types of food you’re eating – whether it be fast food, fatty foods, sugary foods, or even salty foods – cutting down on the types of low-nutrient meals you consume will greatly benefit in relieving pain. Try introducing more seeds, berries, and other anti-inflammatory foods into your diet. Dark, leafy greens, broccoli, eggplant, and sweet potatoes are fantastic additions to your meals. Give it a go – the results will surprise you. Exercise. Moving your body is one of the best ways of getting rid of your neck and shoulder pain. Stretch, move, exercise, and incorporate as much activity as you can – the key to health is to move! So, there you have it: some tips to get rid of your back and shoulder pain, today. The truth is, chronic neck and shoulder pain can be debilitating – we understand that it might be getting you down. We’d love to help. Physical therapy is the most effective way of tackling your neck and shoulder pain head-on. We offer a unique opportunity for you to come in, talk to one of our professional physical therapists, create a plan, and be given options to fix your neck and shoulder pain…all for free! Just give us a call or fill out a form on this website and we will set up a time for you to come down. Don’t let neck and shoulder pain ruin one more day of your life – try our tips today!
2 Comments
 Aches and pains… could it be that you’re just getting older, or that you’re less active, perhaps? Maybe it’s just a temporary phase in your life. You’ll grow out of it, right? The truth is, aches and pains are often associated with daily, ongoing, habitual mistakes. Take note of the word habitual – habits are key to understanding precisely why we experience certain discomforts during the day. If you’re one of the millions of people that have a desk job, and you’re also one of the millions who experience daily discomfort, it’s time to retrace your steps and reprogram your habits. Take a look:
Desk jobs are often some of the most stressful positions in society, not only because of the immense responsibility afforded them, but also because of the physical pressure that type of daily routine places on the body. Oftentimes a desk job is underscored by a vigorous 9-5 schedule, and as you may know, that schedule leaves very little time for you to take note of your body and your habits. More often than not, you’re probably stuck in traffic on your way to work, you’re slightly late, you’ve possibly missed breakfast, you work right into lunch, and then you rush home for dinner with the family. Granted, not all your days look like this, but on average this might be what you deal with on a daily basis. It comes as no surprise that you’re suffering from daily aches and pains. Sitting in the car, at the desk, at home, and during meals, impacts your health greatly. And furthermore, an unhealthy diet might be spurring on the discomfort. Even worse, you may not be drinking as much fluids as you should be, or maybe you’re substituting water with coffee. All these things add up. Our bodies are not made to withstand bad habits for too long. The good news is, however, things can change. It may seem impossible right now, but take a look at just some of the ways in which you can change your daily-routine for the better, even as you’re reading this: Make time in the morning. We know that getting up may be tough, but the early hours of the morning really do give you the best chance to lay a powerful foundation for the day. Take just 20 minutes after you get up to be silent, stretch, drink a cup of tea, meditate, or even read. Make that time yours, and the habits you create thereafter with be healthier and fruitful. Take a look at your transportation. How far from work do you live? Do you have to drive? Could you challenge yourself to ride your bike? Any form of exercise you can incorporate into your day is a massive step towards relieving pain. The more you move, the better you feel. If you can avoid the traffic and the hours of sitting in the car, you’ll notice an amazing difference right of the bat. Water, water, water! Throughout your day it’s vital that you note how much water you’re drinking. If your joints and muscles aren’t lubricated, you’ll experience pain. Why not set yourself little reminders? Drink 8 oz of water on the hour, ever hour, for example. Ultimately, you need to drink about 10 cups a day – challenge yourself to meet that goal. Walk. And while we’re on the subject of water, why not meld two habits into one? Every time you drink some water, get up, walk around, and stretch a bit. In this way, you’re killing two birds with one stone. Walk to the water cooler, for example. Or if you’re adventurous, why not head to the kitchen and create a water-based drink with lemon or strawberries? Again, movement is vital, and the more you move, the faster you’ll heal. Posture matters. When you’re seated at your desk, it’s very important that you take note of your posture. Slouching, or sitting with an unsupported lower back, will eventually lead to pain. Make sure your desk isn’t too low and that your computer screen is at eye level. In this way you will prevent slouching and forward head movements, both of which could lead to problems down the line. Also, why not stretch every 20 minutes? In this way, you’ll prevent stiffness and future discomfort. Dietary needs. All too often we assume that what we do is most important. And while this might hold some truth, what we eat is equally as vital. The food you consume fuels your brain and body, so the better you eat the more productive and healthy you will be. And not only that, food heals. Eating more anti-inflammatory foods, healthy snacks, dark greens, nuts, and seeds, will help you relieve those aches and pain much sooner. Be sure to start with a healthy breakfast and to continue with your snacking, lunch and dinner in the same way. Also, cut out some of the caffeine if you can – it can lead to anxiety and stress, both of which contribute to pain. You are my sunshine! Unfortunately, unless you work at Google, desk jobs don’t really come with too much time spent outside. That having been said, you can make the change. Why not get outside and eat your lunch in a park? Or, better still, take a little stroll and explore the area around you? Getting some vital Vitamin D, naturally, is imperative for a healthy body and mind. You’ll also find that the sunshine vitamin helps improve your mood, thereby making the decision to create better habits that much easier! So, there you have it. Desk jobs don’t need to be a ticket to old-age, in fact, they offer a unique opportunity to change your habits for the better. By using the tools you have around you, by utilizing your time, and by noting the needs of your body, you’ll make serious headway into getting ridding of those aches and pains. Make your habits count! If you’re still unsure about how to tackle daily aches and pain, why not give us a call, and tell us about your situation. One of our dedicated and qualified physical therapists will be happy to listen to your story and answer all your questions. Physical therapy is the fastest, most effective way to getting back to health, and we encourage you to make the change! We look forward to hearing from you.  Would you rather get old or grow up? I for sure would rather grow up. Although getting old is inevitable, I want every year to bring me wisdom rather than deterioration. We are all afraid of getting older because we associate old age with weakness and mental decline. This doesn’t have to be the case and I am going to explain why.
I read this amazing book “Somatics” by Thomas Hanna. Thomas Hanna was one of the original students of Moishe Feldenkrais. Who in the world is Feldenkrais? Well, he was a brilliant man who came up with a system of exercises to overcome pain. You see, when we are born we are equipped with 2 reflexes. Hanna refers to them as “Red Light” and “Green Light”. Our first reflex, “Red Light” is necessary for the survival and to avoid pain. When under stress, our natural reaction is to curl into a ball to protect ourselves. This reflex stays with us through our lives. You have probably noticed when you are in an uncomfortable situation, your shoulders ride up to your ears, your back stiffens, your breath shortens and you find yourself bending your hips and knees. This is a deeply wired reflex, just like the one when a doctor taps you on your knee and your leg kicks out. Green light reflex is different and it makes you take action. Think of a baby learning to move. First, he or she gets control over their neck muscles and extends their head. Then they learn to roll and, crawl and later walk. The body mechanics associated with this reflex are extension of the spine, hips, shoulders and head. Now many years later, think of what happens in your body when you have to do something that you don’t want to. Your neck extends, shoulders move back, hips extend and you are ready to go. Green light reflex takes over when we have to be responsible adults, go to work and pay bills. What is interesting is that we get stuck in constant battle between these too reflexes. Our daily lives are full of good and bad stressors and our bodies get stuck with two sets of muscle groups pulling in opposition. Typically when one muscle contracts, the opposite muscle group relaxes. For example, in order for you to do a bicep curl, your triceps have to relax. With time and continued stress we forget how to relax the opposing group and get stuck with opposing muscle groups staying slightly contracted. The result is stiffness. We mistakenly attribute stiffness to old age. Think of the time when you were a kid and could move freely. You had your needs met and were free to play all day. Fast forward to present time: sit down job combined with stress is the main reason why you feel stiff. The problem is that we forget how to move. Thomas Hanna came up with absolutely genius exercises that teach you how to move again. I first read his book before I became a PT. My own physical therapist shared it with me and honestly this book is one of the reasons why I became a physical therapist. Last month, many years later, with lots of practice, knowledge and experience under my belt I re-read it and was completely blown away. I have since incorporated these exercises into my practice and noticed amazing results. One of my patients with really bad hip arthritis improved her hip mobility within 5 minutes. My other patient who had a very stiff ankle improved her ankle mobility and her gait within several minutes. My other patient who had a very stiff and painful shoulder was able to scratch his middle back, something that he was unable to do in over a year. Somatics exercises a pain free and feel very good. I started doing morning cat stretch routine and my body feels much more flexible. When I do them at night, I wake up without stiffness. I also noticed myself standing taller and felt more balanced. Pretty cool stuff. This is the reason I love what I do. Oh, and another incredible thing that I noticed was that I felt less tired. It makes perfect sense: it takes more energy to move when your muscles are tight. It is that simple!!! It is very empowering to know aging doesn’t have to mean that you have to feel stiff, sore, tired or weak. You may need to do a little more stretching, you may need move exercise up on your priority list, but it is a small price to pay for life experiences, growth and maturity. Life should be like fine wine. Better with age!  As a physical therapist, I deal with pain on a daily basis in one form or another. Back pain,
shoulder pain, knee pain, neck pain, ankle pain... they’re all part of my daily experience. Pain is such a common experience for most individuals at some point in their lives, and yet the truth is that so many people don’t know the first thing about what pain actually is. Pain is mysterious, and for many of us, pain is actually completely and utterly confusing. I’d like to shed some light on the darkness, tackling the definition of pain one step at a time. For most of us, pain is a very common part of our lives. We stub our toe, scrape a knee, or get our finger caught in a door. While it’s certainly uncomfortable, these types of pain aren’t necessarily pointing to a problem. What makes pain such a mystery is that it tends to surface in odd ways, at odd times, and sometimes in completely odd places. And yet, there is an explanation for this: our bodies are telling us that something is wrong, but not necessarily what is wrong. Let me explain. When we feel pain, our bodies are sending signals to the brain from the area that just got hurt. If you cut your finger, for example, your brain gets told about it and your finger is instantaneously sore. Similarly, if you scrape your knee, or stub your toe, it’s fairly easy to gather information about what happened. But what about when you have chronic back pain, for example? Did you know that the area of the brain responsible for pain gets bigger when it becomes chronic? This is called central sensitization. In other words your body starts misinterpreting the information and paints worse picture than it actually is in reality. Now if you add fear and anxiety on top of the chronic pain you have yourself a perfect storm. It is precisely this ambiguous nature of pain that is such a big problem for most of my patients. On a daily basis I hear, “I just don’t know what I did”, or, “I really can’t remember hurting it”. Pain is so frustrating in this way – if you only knew why it’s sore! The truth is, it’s difficult to figure out what your body needs from you – did you pull a muscle, damage the cartilage, or just sit in an odd position? We often can’t know for sure, at least initially. One thing remains certain, however: pain indicates a problem. When you cut your finger, the tissue is damaged and your body signals the brain so that something can be done to repair it. In the same way, if your back or knee hurts, something isn’t quite right and the body is trying to tell the brain to repair the damage. In the latter example, it’s just that the answer isn’t as clear. Despite this, though, both scenarios require the painful area to be examined and rehabilitated. It’s clear to see that pain is a lot like your internal warning system. If it hurts, the chances are that something is wrong. In my clinic, I treat pain as the symptom of an underlying problem. You may be feeling pain on the right side of your lower back, however the cause may be in the left hip. This is very common. By approaching pain in this way, I make sure to find the root cause of he problem so as to clear up the tenderness and discomfort. Sadly, for many medical professionals, dealing with pain is something that is done back to front. Painkillers and injections are prescribed to mask the pain in the hope that the discomfort will ease in time. In my experience, this just doesn’t work. The way we need to approach pain is NOT as a cause of discomfort, but as a SYMPTOM of a particular problem, whether it’s big or small. The mystery surrounding ‘pain’ is often worsened by the medical industry’s inability to treat the root cause of the problem. Instead, many medical professionals seek to get rid of the pain WITHOUT healing the source of the discomfort. It’s completely counterintuitive. That’s why physical therapy is by far the best way of dealing with gnawing, frustrating, mysterious pain: we find the root cause of the problem, heal it, and ensure that you maintain a pain free, active lifestyle. We all have to deal with pain in one form or another, but remember, one universal truth remains the same: treat the cause to get rid of the pain. Your body knows exactly what’s best for you, and the greatest thing you can do for it is to give it the benefit of the doubt. A pain free life is possible!  Photo by Joyce McCown on Unsplash My patient, Janet (name has been changed to protect privacy) has been struggling with back pain for years. One day she was reaching for her keys and her back went out. Every time she moved she felt an electrical shock go up her spine. The pain was so bad she had to call in to work. Next, she crawled over to the sofa and dialed the number to her doctor. Unfortunately the first available appointment was in 3 weeks. By then her back was slightly better, but she still couldn’t sit for more than 5 minutes or walk longer than 10 minutes. She was miserable.
The doctor’s office visit took less than 15 minutes. She was given some pain pills and a script for physical therapy. She was back to work, but going to Zumba and picking up her 3 year old daughter were completely out of question. Sounds familiar? I hear a similar story several times a day. Most people have or will experience back pain in their lifetime. I will share 3 secrets you need to know when dealing with back pain. First, don’t wait so long. Come and get your back treated as soon as you can. The sooner you receive physical therapy the faster we can get you feeling better. Here, in Colorado, we have direct access, which means that you can be seen by a physical therapist without a referral from your physician. We are trained to evaluate and treat back pain. We are also trained in differential diagnosis. This means that if your pain is caused by something other than a musculoskeletal issue we will refer you to a specialist. Janet could have saved herself 3 weeks of misery if she knew about it. As you know our spine has 3 curves: lower back, upper back and neck. Spine is like a pearl necklace, every vertebrae is supposed to move independently of each other. When you tweak your back, your muscles go into a spasm, the surrounding tissues become swollen and irritated and every movement becomes painful. Pain is your body’s signal that something is wrong. You can barely move, but you have to go to work, so you pop some pain pills and off you go. Now you are shifted to one side, nothing feels natural anymore and you start compensating by using muscles the way that they are not supposed to be used and create a secondary injury. So the sooner you get it treated, the sooner we can break this cycle and the faster you will be back to your normal routine. Second secret is restoring neutral alignment of the spine, which I refer to as the neutral. If one of the three spinal curves is bigger or smaller than it is supposed to be, or if you are creating an extra curve because you are shifted to one side, the compression on the spine, discs and surrounding tissues is increased which means you are causing yourself more pain. The 3 curves have to be in correct places for the muscle spasm to stop. When you are in neutral there is no pain. The muscles can relax, the swelling can decrease and you may just be lucky enough to get yourself out of the pain cycle. Try sitting up on the edge of your chair. Try leaning forward just slightly. There will be a place where you will have no pain. If you lean forward too much or too little it will hurt. It has to be just right, and pain is your guide. As you shift your pelvis forward you will notice that your head is going to move back. I encourage you to explore this concept. At a certain point you will notice that your neck is long and your jaw is relaxed. Congratulations, this is your neutral. The third secret is Pilates. Joseph Pilates came up with a brilliant system of exercises that teach you how to find neutral spine alignment. When you do Pilates exercises you are able to access the muscle memory of correct pain free movement. This concept of neutral is reinforced during all exercises so eventually it becomes second nature. Yes we can get you out of pain with massage, dry needling and other bodywork tricks we do, but Pilates is the long term solution. During the exercises you are able to strengthen and stretch at the same time. You will feel lighter, taller and have less pain. So there you have it. Three secrets of managing back pain. Come see your PT as soon as you can, find your neutral spine and strengthen your core with Pilates exercise. Check out our Free E-Book on 8 Natural Ways To Ease Your Back Pain Without Medication Or Visits to Doctor's Office. |
We help people who refuse to slow down
|
RSS Feed