Posture During Pregnancy
There is little information published that can help pregnant women to understand more fully what proper posture is during pregnancy. Is it best to remain seated? Should comfort be the ultimate goal? Do I have to endure low back or midback pain? Am I going to have to endure poor sleep throughout pregnancy? We have answers and hope for all these questions.
Seated, standing, and lying down each have recommended postures or positioning that can help decrease pain and allow the body to function optimally.
- Seated: avoid maintaining a semi-sit position (leaning back or slouching) in a chair or soft seat. For some, if this position is frequented it may actually be the cause of low back pain or even a complicating factor with improper fetal position (breech). When sitting this way the sacrum – the portion of the pelvis in the posterior- is pressed or jammed and results in increased stress on the SI joint. This joint is the common offender for pregnancy back pain. Instead find a chair or seat that gives strong support of the back and encourages proper posture in the lumbar region.
- Standing: the position to avoid here is ‘hip sinking.’ This is the common position assumed when standing for any extended period of time. It is best described as leaning to one side with the hips allowing the pelvis to tilt sideways. This is another major culprit of low back pain. Try to maintain even weight from side to side. If this is difficult continue to move around by walking.
- Laying Down: Because the time spent on the back during pregnancy must be limited the recommendation is to lay on the side. To avoid any rotation in the lumbar spine or pelvis a firm pillow placed between the legs is needed. This will along the spine and pelvis to maintain structural integrity while decreasing stress on the joints. Finally, it is best to avoid any maintained posture whenever possible. Do not sit for longer than 20-30 minutes. Try not to stand for any longer than 30 minutes either. The best solution for this- walking. Mild, relaxing motion will help to balance the muscles and keep structure optimal. Avoid climbing stairs too often as this will increased strain on the SI joint.
If you are experiencing pain during your pregnancy please know that there are options for you. Receiving chiropractic care from a pregnancy certified physician during pregnancy is safe, gentle, and effective and can provide you with additional resources that birthing professionals don’t often provide. Also, there are additional benefits to receiving chiropractic care during pregnancy outside of simple pain relief- including improved sleep, improved mobility, and decreased labor and delivery times. Call 801-810-4144 to schedule an appointment with Dr. Reynolds.
How To Relieve Neck Pain From Sleeping
What is the trick on how to relieve neck pain from sleeping? The answer is in the question: sleep habits. We spend almost one-third of our lives sleeping, but we rarely put any sort of priority on our sleep habits. This includes sleep equipment (mattress, pillow, etc.), bodily posture or positioning, as well as approach to sleep (time allowed, routines, etc.).
As a chiropractic physician, I consult with patients daily about their lifestyle habits and preferences. I find that there is a definite correlation between neck pain and poor sleep habits, the easiest to identify being preferred sleeping position. Admittedly, it is easier and much more common to find ways to alleviate neck pain by improving posture while awake, sleeping posture must be addressed if the pain relief is going to be long lasting.
Let’s look at different sleep positions, their benefits, and their potential shortcomings.
- Sleeping on the back: This is a preferred position due to the uncomplicated nature of the spine and its curvature. If the neck is supported with an above average pillow ans the low back isn’t susceptible to stress this position might suit you well on almost any occasion.
- Side-sleeping: This is another good choice for healthly sleepers, but requires additional equipment. With the assistance of a pillow placed between the knees this posture allows for high levels of comfort. By placing the pillow between the knees the possibility of rotation in the lumbar spine (or low back) is diminished. One tendency with this position is to sleep with one arm under the head, which is not recommended and is not considered optimal for the shoulder or the neck. This positioning may create compression on the structures of the shoulder leading to numbness, tingling, or even weakness in the arm or hand. A supportive pillow is advised to help avoid this pitfall.
- Stomach-sleeping: Those who sleep in this position can experience neck pain, arm pain, low back pain, and more difficulties breathing at night. I have also found that those who prefer this position often find it extremely challenging to change this habit. If you sleep on your stomach and have yet to experience any neck or low back problems do not assume you are out of the woods here. Sometimes pain doesn’t express itself until after additional stress has been added. By then it may be much more difficult to change your sleeping position.
So how do you relieve neck pain from sleeping. First address your sleep habits. In our office, we can help walk you through this process by asking certain questions and evaluating your neck to see what is causing certain issues.
The next step in relieving neck pain from sleeping is to seek corrective care. Once you identify the problem it is time to fix it. We provide each patient with an in depth treatment plan which includes exact diagnoses, frequency of visits, modalities (treatment types) to be done during each visit, home care, useful recommended products, and treatment outcome markers and goals. These treatment plans target correcting the source of the problem, not just pain relief. Each patient has the option to chose a pain relief treatment plan or a corrective care plan. We strongly suggest to nearly all patients that a corrective care package is the most effective plan because the problem is addressed and corrected. With a pain releif plan sometimes the issue can return if the patient hasn’t completelycorrected lifestyle habits.
Our invitation to you is to setup an appointment with Dr. Reynolds to find out how to relieve neck pain from sleeping and discuss your sleep habits. We can also we can help you make correct changes to your lifestyle which can optimize the benefits of healthy sleep and eliminate all neck pain from sleeping. Call 801-810-4144 to schedule.
Back Pain In The Morning
Have you ever experienced back pain in the morning? Do you wake up and struggle to get yourself out of bed because of pain? Have you tried different ‘miracle remedies’ for back pain but have never found a solution? Don’t give up. There is always hope. Let’s first help you find what the source (or sources) of your pain is, then we can look for solutions.
We need to address your sleeping position, your mattress, your pillow, your sleep habits, and some of your basic everyday habits or lifestyle during the waking portion of your day. You may need to spend a few days paying closer attention to yourself, your habits, and your posture or body positioning to be able to isolate the best possible solution to your back pain in the morning. This article is not intended to diagnose or treat any condition or disease. It is simply meant to help provide options or solutions that the consumer can contemplate or ask his or her healthcare provider about.
As far as the mattress goes, you may want to try different types of mattresses to find which best suits you. Most mattress sellers allow for a money back trial. Don’t just search for the mattress that feels the softest or most comfortable on first contact. In fact, for ‘bad backs’ we find that firmer mattresses provide much better results. Some of the more popular brands are sleep number, temperpedic, and intellibed. These are sometimes priced higher and you may be able to find an improvement in your sleep by using a less expensive brand.
If your back pain is a lower back issue than consider your sleeping position. If you sleep on your back you may need to better support your lumbar (low back) spinal curve by placing a firm pillow under your knees. This lessens the pressure on the lumbar spine and allows for easier sleep. If you sleep on your side you will need to use that same pillow, but place it between your knees. This will decrease the chances that you are causing a rotation in your lower lumbar vertebrae which may be the source of your morning pain. If you are sleeping on your stomach your first step is to learn how to sleep on your side or your back. Your back and neck with thank you in the long run as this position is very strenuous on all portions of your spine.
The steps listed above are good things to be aware of when trying to overcome back pain in the morning. Yet the most beneficial thing you could do for your pain is to seek chiropractic care. We help our patients address each of these issues as well as inspecting the spine and muscles to help identify what the main issues are. Chiropractic adjustments are also very effective at decreasing pain, increasing mobility, and improving healing. Our office can also provide you with exercises and stretched that reduce back pain, promote spinal health, and empower the patient as to which habits may be helpful and which to avoid. Home care exercises are always included with our treatments. Call 801-810-4144 to schedule an appointment today. Don’t delay your care. You will be glad you spent the effort to help yourself awake refreshed and pain free each day.
Desk Posture
The number of people with desk jobs has increased significantly over the last 10-15 years. In addition, the amount of time spent at a computer or desk at home or at work similarly risen dramatically. As such, there has been a plethera of posture related conditions that are much more common. With a quick look at the common posture of desk or computer workers can give a good idea of where these problems are coming from. Posture.
The common conditions that arise from this posture include headaches, arm and hand pain, neck pain, possible anxiety, and even panic attacks (usually involving more than posture). Breathing patterns and biomechanics are altered and organ function can actually be lowered due to this posture. There are other effects as well. The muscles of the back can become stretched and weakened. Chest muscles become short and tightened (don’t mistake this for becoming stronger). All in all, one may begin to change their appearance due to the sustained posture they hold while seated at a desk or computer.
It is common for anyone who spends any significant amount of time at a computer to begin to slouch or lean forward. The common position is where the chin begins to jut out and the shoulders roll forward while the upper back begins to round. I like to call this the “Melted Position” and it is commonly seen among high school students.
To begin to correct any problem created by poor or incorrect posture the cause must be properly evaluated. Chiropractic care is optimal for this. Full evaluation of the spine and seated and standing posture are examined. Chiropractic adjustments allow the spine to improve its range of motion and quality of motion. It also stimulated the nervous system to decrease pain and improve muscle function by optimizing innervation. Home care should also be provided to help overcome poor habits and allow the body to heal and correct itself.
Some simple advice can help one to avoid poor desk posture. This advice is intended to help one evaluate their need for further assistance or needed improvement and is not intended to diagnose or treat any condition. First, pay attention to chin position. If it is kept tucked in and not allowed to jut out that is a positive. Second, be aware of the shoulder blades. They should be tucked together gently in back without any assistance from the chest or shoulder muscles. These steps, when done properly and following the advice of a healthcare professional can be instrumental at avoiding pain and problems and allow for a healthy posture and body function.
Call to schedule an initial examination at our Draper, Utah office.
801-810-4144
Arm & Hand pain
Are you experiencing hand or arm pain? There are many possible causes for this and almost all of them can be addressed through chiropractic treatment and ancillary therapies offered at our clinic. It’s true that the source of the pain may be at the area the pain is felt in, but it may be more complicated. In fact, many times pain in the arm or hand may originate in the shoulder, neck, or upper back.
To be able to correctly diagnose the source of hand or arm pain a full examination of the neck and back as well as the arms and hands must be completed. While visiting our clinic you will receive an examination including neurologic, orthopedic, and chiropractic portions, as well as a general evaluation of the areas of complaint. When present we are able to correctly identify if involvement of the spine, be it the cervical (neck) or thoracic (upper back) region. Sometimes the arm or hand pain manifests after prolonged pain or dysfunction in the back or neck. When hand and/or arm pain results from an initial complaint of upper back or neck pain chiropractic care may be the best option for treatment.
There are particular habits that are common among those with hand or arm pain. Here is a short list.
- Sleeping position- The recommendation is to sleep on one’s back or in a side-lying position. Stomach sleeping can be the cause (or an exacerbating issue) of pain in the neck or down to the arms or hands. An evaluation of a neck pillow should be done to ensure the proper support for the preferred sleeping position.
- Posture- Improper sitting or standing posture may be another cause of pain, especially when a certain position is required for an extended period of time, such as a desk job. A postural evaluation can be performed to identify the issues and to provide corrective advice.
- Breathing- Many times improper breathing accompanies hand and arm pain. Panic attacks or anxiety is another condition that can accompany arm pain. If you have a history of arm pain and anxiety of panic attacks your breathing technique not be optimal.
In addition to chiropractic treatment, home care is an essential part of correcting the pain. To be able to avoid recurrence of pain correction of habits must be made. Home care exercises focused on improving functionality can help to change those imperfect habits and allow for strengthening of the body. Most of the home care that is beneficial for this type of pain is focused on upper back exercises.
To schedule an appointment with our office call 801-810-4144. We have offices in Draper,Utah and Salt Lake City, Utah.
Sleeping Positions
I have been told your preferred sleeping position can tell a lot about your personality. Your sleeping position can also tell a lot about your physical health as well. The average person spends about 1/3 of each day sleeping, yet most of us don’t concern ourselves with our quality of sleep health .
So are you a healthy sleeper? Ask yourself the following questions:
- Do I awake refreshed?
- What position do I sleep in?
- How old is my mattress?
- Do I experience morning back pain?
- What is the quality of my pillow?
- Do I experience morning neck pain?
- How many hours do I sleep continuously
The best position for sleep is usually on your back. For most people putting a pillow under your knees can reduce any low back strain that may be present while in this position. Most therapeutic grade pillows are designed to accomodate a ‘back-sleeper.’ Side sleeping is a fine alternative for those who don’t like back sleeping. In this case be sure to place a pillow between the knees to reduce the amount of low back rotation that can occur. Stomach sleeping is not recommended. When sleeping on the stomach the head and neck are in extension and rotation. This happens to be the most problematic position for your neck and can cause multiple problems. There is no healthy way to sleep on your stomach when it comes to posture. Morning neck pain frequently accompanies stomach-sleeping. Deneration of the cervical spine can also be perpetuated by stomach sleeping postures.
If you are waking up with neck pain you should first evaluate your pillow. Does it support your head and neck? Does it support your head away from your shoulder if you are sleeping on your side? If your shoulder needs to be raised in order to sleep you should look for a new pillow as this may be the source of your neck pain.
There are many types of pillows that claim to solve sleep problems and range form $20 to $150. To decipher which pillow might work best for you identify which sleep position you prefer- on your back, side, or stomach. (Remember- it is highly recommended to avoid sleeping on your stomach).
If you are experiencing morning back pain there are some simple things to do to help alleviate that pain. If the pain does not diminish within a few days after adjusting your posture you should seek professional advice as your condition may be more serious. Chiropractic has an outstanding track record for alleviating low back pain. Additionally, you should evaluate your mattress. Most mattresses have a five to nine year warranty. This is due to the wear and tear that occurs. If your experience back or neck pain or diminished sleep quality consider the age of your mattress.
For any specific questions about sleeping position or morning low back or neck pain please contact us at 801-810-4144 to schedule a no charge consultation with Dr. Reynolds. We have offices in Draper, Utah and Salt Lake City, Utah.
Who’s in charge of YOUR health??
With all the buzz about health care in politics I thought I should address an issue that has been on my mind lately. I will do my best to avoid any political discussion as this website is meant to promote health and wellness and not to discuss political philosophy. As I have seen new patients recently I have been reminded that most of the progression made during a treatment plan is related to the minor changes and corrections made in the patient’s habits or lifestyle. Which brings me to an important fact of life- you are ultimately responsible for yourself and your decision. Others can influence you, but you always have a choice.
When I ask ‘who’s in charge of your health?’ I am not asking who pays for your healthcare or even which physician do you trust to handle your medical information and prescriptions. The answer isn’t your physician. Nor is it your insurance company. They can have quite a bit of influence on your healthCARE, but ultimately your health is the responsibility of one person…YOU. You are the one who makes decisions about your health. So…
- What do you consume?
- How do you exercise?
- How do you handle your personal hygiene?
- How are your sleeping habits?
- Do you chose to take supplements or vitamins, or accept medications or pharmaceuticals?
- How do you chose to spend your free time?
- What are your personal interactions with other like?
- How do you spend your alone time?
All these decisions are yours. These questions relate to your health, be it mental, physical, or other. Each of these categories can have varying degrees of influences, but the decision is still yours.
It’s time to be accountable to ourselves. Listen to your body and educate yourself about your health. Work to improve your diet by making better choices each week. This doesn’t mean you have to change drastically now, but do change. At least slowly. I have a belief that the best physician for your own health is you. You know your body. You know what your feeling. That’s why the best physician is one who asks many questions and listen very closely to the answers.
My job as a chiropractic physician is to identify the cause and suggest the solutions to overcome or eliminate the complaint. I offer education and treatment, but there is always a level of home care involved. This is because your health is determined by YOU.
If you are interesting in taking charge of your health or if you are concerned about your health or the health of a family member please contact our office today and schedule a consultation. We do not charge for this service. 801-810-4144.
Low Back Pain Advice
Low back pain is one of the most common complaints seen in a chiropractic office. It is also one of the most common reasons for missing work. Below are some great tips to follow as well as some common pitfalls that individuals fall into when dealing with low back pain. These tips should be used to help avoid aggravation and hopefully manage low back pain until a qualified healthcare provider can be seen. Call 801-810-4144 for a free consultation with Dr. Reynolds at our Draper, Utah office.
- ICE: Apply ice to the low back region. If using an Ice Pack make sure to place 1-3 layers of fabric between the skin and the pack. Use the ice on an 80 minute cycle: 20 minutes on, a full 60 minutes off. AVOID HEAT for the first few days after a low back injury or flare-up. After a few days
heat can be used pre-activity to help improve movement. - 90/90 position: The best position for your back is to lie down on your back with your legs and feet resting on a chair- leaving your hips bent at a 90° angle as well as your knees. This will decrease the pressure on the lumbar spine and provide some relief.
- Anti-inflammatory: Ibuprofen (Advil/Motrin) is great at helping to reduce acute (short term) inflammation which commonly accompanies low back pain. The side effect of an anti-inflammatory is pain relief, but the reduction in inflammation is much more beneficial to the healing process. This can be used for a few days (following directions on the bottle) without concern- Long term use is discouraged. Do not take more than 800mg at a time. An alternative to Advil is Aleve (naproxen sodium).
- Sleeping Position: the best sleeping position is lying on your back with a pillow under your knees, or lying on your side with a pillow between your knees. Avoid sleeping on your stomach as this places your back into extension and may result in increased pain.
- Avoid greasy/fatty food: A healthy diet can help decrease inflammation and promote healing. It is common for back pain victims to seek comfort foods- pizza, hamburgers, fast food, etc. Try to avoid those foods as they may perpetuate your condition. Also drink plenty of water.
- Keep moving: Walking is a great exercise that may help to alleviate some of the pain. DO NOT PUSH YOURSELF. An easy walk around the block may be the answer to help loosen things up.
- Topical Analgesics: Using a product such as Biofreeze can help decrease pain and allow for activity. This can relax the muscles which are commonly responsible for most of the pain.
- Neutral Pelvis: Be sure to sit, stand, lift, and move with the proper biomechanics. The ‘Neutral Pelvis’ exercise is a great way to train your body how to move properly and avoid aggravating your back pain.
- Stretching: Mild stretching can also alleviate or decrease low back pain.
- Knee to chest: great to use while lying in bed. Also useful while seated on the floor.
- Hamstring: seated or lying down on back with legs in the air.
- Avoid the following: (The activities can be done, but should be modified)
- Standing or sitting for extended periods of time (over 20 minutes). If needing to stand for more time place one foot on something higher like a step. This will reduce the pressure on the low back.
- Crossing your legs while seated (crossing ankles is allowed)
- Repetitive rotating movements- vacuuming, raking, etc.
- Bending forward while rotating (one of the most common causes of low back injury). This is common while doing dishes or laundry, making the bed, or brushing teeth.
- High or thick heeled shoes. These can aggravate the back by increasing extension in the lumbar spine.
Back Exercises
The most important thing to do after sustaining a low back injury or learning of a low back condition is to begin to improve muscle function. Bad back exercises can significantly reduce low back pain and prevent the return of pain. The back and spine can see improvement with specific exercises, many of which require very little back exercise equipment. Let’s go through each general region of the spine.
Low back strength exercises include those important for posture and proper biomechanics- the way the body moves. By adapting your back movements, including bending down, rotating, sitting, standing up, and lifting, you can successfully prevent most of the common low back injuries. In addition, strong low back muscles don’t always mean a healthy back. The trick is to have strong intrinsic muscles allowing sustained support during motion and activity. ‘Squats against gravity’ is a great way to start. Be sure to keep proper form and go slowly. Also make sure that the low back remains flat and the bending motion comes from the hips.
Upper back pain exercises are almost always related to posture. Having the right muscles holding your posture is the key here. Don’t allow your shoulders to round forward or slump, and watch out for your chin jutting out. When observing posture an easy way to note if your pectoral muscles have been overworked or are unbalanced with back muscles is no note the directions your palms face with your arms relaxed and allowed to hang at your side. If the palms face toward your legs then you are probably in balance. If they face backward then they are too tight and need to be stretched along with the back muscles strengthened. Remember, the best way to stay healthy and avoid injury is to be balanced.
Neck pain exercises begin in the upper back. Starting with posture, the chin must stay tucked in order for the neck muscles to hold the right balance from front to back. Cervical (Neck) curvature is also a very important variant that can determine just how effective neck exercises can be at preventing injury and improving pain and discomfort. Isometric exercises are an excellent way to increase strength while limiting chances of injury. The word ‘ISOMETRIC’ means same length. During these exercises movement should not be experienced. Using resistance one should contract the targeted muscle without causing movement. Repetition is helpful and rest periods should be used between 3 to 5 seconds contractions.
Back exercises are a wonderful way to make sure you are balanced. As always, a physical examination by a chiropractic physician can be a great way to improved health and wellness. We can usually get anyone in to our office within 24 hours of first contact and many times we are able to see patients the same day. Give our office a call and schedule an appointment today. We are also within 3 to 5 minutes of the I-15 freeway off the Draper 12300 South exit.
Upper Back Pain & Posture
Low back pain is one of the most common health complaints. What most people are coming to realize is that upper back muscle pain may be the fastest growing complaint today. Why? Today’s society has become much more sedentary and technology- oriented. This means that we are no longer in the habit of being physically active throughout the day. The way we communicate, enjoy entertainment, work, and basically life is through the use of technology and computers. What does that have to do with our health? It all relates to our posture. How we position our bodies while we are engaged in our activities or work and pleasure can and will determine our overall posture and appearance, not to mention the type and intensity of pain experienced.
I see people every week who come into my office who say, “Can you do anything for this pain between my shoulder blades?” The answer is “Sure, but the most effective way to get rid of pain and stay out of pain is to correct your posture.” The next set of questions I hear are, “well, how can I do that? Isn’t that difficult to do? And, can’t you correct it for me?” The truth is that chiropractors will help resolve the joint issues that results from bad posture and are an excellent resource for identifying the underlying cause, but the problem is long-term improper posture. Most people don’t even know that issues until their upper back is examined. What most people don’t realize is that the body has a balance between the muscles of the neck, the shoulder, and the upper back. The most common upper back muscle that is involved in upper back problems is the levator scapulae. This muscle originates at the shoulder blade (scapula) and inserts into the upper cervical vertebra and base of skull. As such, it can also be the source of headaches.
So, what can be done to resolve these issues? Correct your posture! How? Begin by being aware of how you sit and stand during long periods of time. Having a physical examination is essential to identifying exactly where weaknesses may be- left or right, lower of upper right quadrant pain, etc . Performing the proper upper back pain exercises is central to improvement and strengthening weak muscles and stretching shortened muscle is key to recovery. These exercises are simple and can make a huge difference in the decrease or elimination of back pain. General physical activity is a great source for postural improvement and in some cases may be more effective in improving posture. This is due to the use of entire muscles groups.
In summary- if you have upper back pain get it checked out. The solution may be as simple as receiving chiropractic adjustments, lightly modifying your standing or seated posture, and becoming more active. Sometimes we just don’t realize how much better we can feel until we try
