You know that little neck movement you make when you’re about to say “DUH” to someone? Or ever feel like your eyes are about 6 inches from the computer screen and the only way to see the words is to keep moving your head closer? Then after a while of holding that position, you start to get all stiff and sore around your neck? If you know what I’m talking about, you’ve felt the strain this position puts on your neck. This is known as forward head posture and can contribute to neck pain, headaches, pain between the shoulder blades, shoulder pain, and more.
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Low back pain is something almost everyone can relate to on some level. Approximately 80% of adults will experience lower back pain at some point in their lifetime and it is the leading cause of job-related disability and missed workdays. To say it can be a frustrating thing to deal with would be an understatement. However, there is good news! The vast majority of cases involving low back pain will respond favorably to conservative care and very rarely is it a sign of a serious medical condition.
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With any condition, home care is an important part of the treatment and recovery process. Minor modifications made at work, whether that’s adjusting the height of a monitor, positioning of the keyboard, using a chair with good back support, or getting up to walk a few minutes each hour will also go a long way. In the case of cervicogenic headaches, stretching out the tight muscles and strengthening the weak/underused muscles is the best way to tackle the issue
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If you have ever heard that you are taller in the morning compared to any other time during the day, well it’s actually true. Our spine literally becomes longer. The discs in our spine do not receive blood flow like most other joints in our body. Instead, when we lie down at night, fluid around and in our discs increases and hydration is at its highest first thing in the morning. The increased nutrients to our discs is a good thing, but there is a negative side effect.
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It’s no secret that sitting too much can cause musculoskeletal problems or aggravate existing ones. Prolonged sitting causes stretching of our joint’s passive stabilizers, which are ligaments. The job of our ligaments are to support our joints, but when those ligaments begin to lengthen and stretch for an extended period of time, symptoms will develop. It has been shown that it can take several hours for your joints to recover and for normal tissue properties to be restored. Although quality chairs and supports may help, taking microbreaks from sitting are necessary.
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Most people know that you are not supposed to lift with your back. However, from this knowledge the saying “lift with your knees not your back” has evolved. Unfortunately, that’s only partially correct as this information alone can cause serious consequences to our knee joints down the road if this becomes the habit. There is a better way to lift.
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