How Can I Prevent Tech Neck?

Tech neck can occur both in the office and at home. In the office, you may have a “neck-healthy” workstation with the appropriate desk, chair, and computer setup. Still, you may have neck pain. Studies support stretching, resting, and fine-tuning your workspace to help prevent and relieve pain.

Work-at-home environments can be more problematic for neck and overall musculoskeletal health. For instance, using your laptop while sitting on the sofa, relaxing on your bed, or at the kitchen table further increases the risk of tech neck-related pain. Preventing and relieving neck pain may be even more necessary.

Exercise helps to improve your overall health and prevent injuries to muscles, tendons, and ligaments. When you stretch your neck, upper back, and shoulder muscles, it helps relieve pain in the short term, which is something you can do when using technology. 

Evidence shows that regular stretching and strengthening exercises help to improve both the flexibility and strength of your muscles, as well as the ligaments and tendons that support them.

Exercise

Try these examples of neck stretching and strengthening exercises.

 

If you are experiencing neck pain, please call our office to schedule an appointment with one of our experienced Chiropractors.

📞 519-662-4441

💻 www.nhwc.ca

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Technology: A Real Pain in the Neck 📱

Tech neck, sometimes called text neck, is a new-age problem that involves poor posture when using technology, typically phones, tablets and computers.

If you spend hours of your day hunched over a screen or sitting behind a desk, this post is for you!

HOW TECH NECK HAPPENS

Usually, supporting the weight of your head is no problem for your shoulders and neck. However, when you throw an ergonomically incorrect chair into the mix as your head tilts down while you type an email, the load on your neck can more than quadruple—in other words, it’s like having multiple bowling balls on your neck at once!

HOW TO CORRECT YOUR POSTURE

The best way to combat tech neck is to correct your posture—and not just standing posture. How you sit when you’re browsing the web or working at a desk is incredibly important to your spinal health.

Step 1: Keep your device at eye level instead of looking down. This may mean that you need to raise or lower your computer monitor as well as adjust the height of your chair.

Step 2: Make sure your knees are bent at a 90-degree angle when seated and that your feet are planted firmly on the floor in front of you.

Step 3: Give yourself a break. Every hour, stand up and move around to loosen your muscles and avoid unnecessary tension. This will help your neck and spine relax, and give your eye muscles a break from the screen.

If you’re struggling with neck pain, we’re here to help. We’ll make sure your spine and neck are in proper alignment with a focused, custom chiropractic assessment. Call us today to make your appointment.

519-662-4441

info.nhwc@bellnet.ca

#neckpain #technology #techneck #textneck #chiropracticcare #newhamburgchiropractor #newhambuergwellness #newpatientswelcome #wilmot

Recreational Activities To Minimize Stress And Prevent Back Pain

Going to the chiropractor can help relieve pain and prevent injuries, but being active is also a great way to help keep your spine healthy. Just going for a brisk 10 minute walk each day is enough to help improve your health and prevent conditions of the spine, joints and supporting structures of the body. But there are also a few other recreational activities that you can incorporate into your daily routine to prevent back pain and reduce stress.

Here are a few suggestions and why you may benefit from them:

Yoga and Pilates:

Yoga and Pilates are forms of exercise that typically focus on moving the body while focusing on breathing and body awareness. The poses are purposeful and usually work a few areas of the body at once, including the back and leg muscles to build a stronger foundation for other movements. Also, the poses often focus on balance which can be important to prevent falls and injuries as we age. Compared to higher impact activities that cause added strain to the body, Yoga and Pilates are known to be ‘safe’ for healthy and even injured individuals. Yet, with most practices being keenly aware of your body is important and adapting movement to your skill level. However, regular practice has been shown to decrease back pain. The great thing about Yoga and Pilates is that there are several types of classes catered to your specific skill and comfort level.

Aquafitness

Aquafitness is a dynamic, low impact activity that usually involves the entire body in movement, including the abdominals, gluteal, and leg muscles. Since the movements are done in water, the water adds extra resistance to strengthen muscles but also minimizes impact on your joints. Aquafitness has been shown to be an effective management tool for those suffering from certain MSK injuries allowing them to keep active. Notably, people suffering from low back pain may particularly benefit from aquafitness or gently swimming in water. Contact your local community centre or gym to see if aquafitness is part of their regular programming.

Tai Chi

This Chinese martial art focuses on meditative, deep breathing combined with methodical practice of slow movement enhancing mobility and balance among those who practice the art. Tai Chi is known to have major health benefits – even for those with back pain. Tai Chi can improve pain and function, while decreasing likelihood of chronic pain. It is a safe and effective activity for those experiencing long-term back pain symptoms.

Other activities you may want to consider are low-impact cardiovascular exercises such as walking or striding on the elliptical machine. There are always alternatives to staying active, even when you experience pain. Some of these can even help relieve the pain.

If you’re looking for ways to stay active and relieve pain, meet with one of our Chiropractors to discuss more options.

2 Types of Arthritis: How They Impact You And What You Need To Know

Arthritis is one of the most common conditions affecting the joints worldwide.1 In Latin, arthro- means joint and –itis means inflammation, so together arthritis means inflammation of a joint. Two common types of arthritis are osteoarthritis and rheumatoid arthritis. While they might sound similar, they have very different causes and symptoms.

OSTEOARTHRITIS

What is it?

Osteoarthritis is characterized by “wear and tear” of the cartilage on either end of the bone.1 With time, the cartilage may break down causing the two ends of the joints to rub against each other.

Who does it affect?

Osteoarthritis is more common in individuals over the age of 65.1 Other factors that can contribute to (or even speed up) the wear and tear of osteoarthritis are obesity, injury, and overuse, and genetic factors.

What are the symptoms?

Symptoms include morning stiffness, pain that decreases with movement, swelling, and clicking or cracking within the joint itself.

RHEUMATOID ARTHRITIS

What is it?

Rheumatoid arthritis is an autoimmune disorder that can affect the entire body. The body’s own immune system mistakenly identifies normal joints as “abnormal,” resulting in an inflammation which can be extensive and painful. If the inflammation is not controlled, damage to the surrounding cartilage and bone within the joint can occur.

Who does it affect?

Rheumatoid arthritis is more common in females around the ages of 30–60 years old.2

What are the symptoms?

Symptoms of rheumatoid arthritis are similar to those of osteoarthritis, however, a key difference is that pain and stiffness in rheumatoid arthritis generally does not resolve or see improvement with movement or exercises.

TIPS FOR TREATMENT

Arthritis can often be managed well with conservative therapy like specific exercises for the affected areas and self-care as well as manual therapy by your chiropractor. However, getting treatment from a combination of various healthcare providers may be needed. If you are experiencing discomfort in your joints, or would like more information about arthritis, visit your family chiropractor.

References

1. Arthritis facts. Arthritis Foundation website. Available at: http://www.arthritis.org/about-arthritis/understanding-arthritis/arthritis-statistics-facts.php. Accessed August 29, 2017.

2. Rheumatoid arthritis (RA). Rheumatoid Arthritis website. Available at: https://www.rheumatoidarthritis.org/ra/. Accessed August 29, 2017.