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

New Hamburg Graston Soft Tissue Therapy

Graston Technique® is an instrument-assisted soft tissue mobilization therapy that enables practitioners to effectively break down scar tissue and fascial restrictions. 

The Graston Technique® utilizes specially designed stainless steel instruments to specifically detect and effectively treat areas exhibiting soft tissue fibrosis or chronic inflammation.

 

Graston Soft Tissue Therapy has been clinically proven to achieve quicker and better outcomes in treating acute and chronic soft tissue conditions.

 

If you suffer from:

 

Cervical sprain/strain (neck pain)

Lumbar sprain/strain (back pain)

Carpal Tunnel Syndrome (wrist pain)

Plantar Fasciitis (foot pain)

Lateral Epicondylitis (tennis elbow)

Achilles Tendonitis (ankle pain)

Medial Epicondylitis (golfer's elbow)

Shin Splints

Rotator Cuff Tendonitis (shoulder pain)

Patellofemoral Disorders (knee pain)

Trigger Finger

ITB Syndrome

Sprain and Strain Injuries

Scar Tissue

 

...then Graston Soft Tissue may help!  Contact our office to see one of our Chiropractors specially trained in treating soft tissue injuries.

Call 519-662-4441

or Email info.nhwc@bellnet.ca

#chiropractic #newhamburgchiropractic #newhamburgwellness #graston #softtissuetherapy #wecanhelp #neckpain #backpain #wristpain #footpain #tenniselbow #anklepain #golferselbow #shinsplints #shoulderpain #kneepain #triggerfinger #ITBsyndrome #sprains #strains #scartissue #recordreaderaward2020 #newpatientswelcome #newhamburg #wilmot

Neck Pain

Neck pain can result from a variety of causes, including:

• Postural strain
• Restricted movement of the spinal joints
• Injuries and accidents

When the joints in your neck are not moving properly this can also cause pain, tingling or numbness in your arms and hands. If neck pain is limiting your activities, consult a chiropractor for an assessment.

NECK PAIN SELF-MANAGEMENT

There are a few steps you can take on your own that may help to reduce the pain and improve the function of your neck. Follow these tips for living well:

 

1. Movement

 Avoid sitting or standing for too long, as poor posture and sedentary behaviour are key causes of neck pain.

 Schedule frequent breaks into your day to get up and move.

 The free app Straighten Up Canada from the Canadian Chiropractic Association has simple, fast and easy exercises to keep you moving.

 

2. Ergonomics

 Check your work station set up to make sure it is optimized for your musculoskeletal health!

 Remember to sit with your spine in a neutral position, avoid jutting your chin forward or rounding your shoulders and keep your back muscles engaged.

 

3. Relax

 Many of us hold stress and tension in the muscles surrounding our neck and shoulders, and this may cause pain or discomfort.

 By integrating relaxation techniques into your day, you can ease the tension, refocus and relieve the pain.

 Try breathing exercises, gentle stretches, walk at lunch or after dinner, get a massage or sign up for a yoga class.

 

**If your neck pain persists or worsens, you should seek treatment from a chiropractor or other qualified health professional.

 

For more information visit www.nhwc.ca

#newhamburgchiropractic #newhamburgmassage #newhamburgphysiotherapy #newhamburgorthotics #newhamburgwellness #chiropractic #massage #physiotherapy #exercise #rehabilitativeexercise #wecanhelp #recordreaderaward2020 #newpatientswelcome #newhamburg #wilmot

 

Physiotherapy Now Available!

PHYSIOTHERAPY NOW AVAILABLE

WITH JERE BUKICH, PT

At New Hamburg Wellness Centre, we work with patients of all ages, and treat a wide range of health conditions, which include, but are not limited to:

At

·        Muscle and joint injuries

·        Sports injuries

·        Neck pain and low back pain

·        Osteoporosis

·        Arthritic conditions

·        Vestibular rehabilitation

·        Cardiorespiratory conditions

·        Cardiac rehab

·        Neurological conditions including Strokes, Parkinson’s disease, and   Multiple Sclerosis

·        Pre-operative preparation and post-surgical recovery

BENEFITS OF PHYSIOTHERAPY

• Decrease pain
• Improve joint mobility
• Increase strength and coordination
• Improve cardiorespiratory function

Jere Bukich, PT is available Mondays, Wednesdays and Thursdays.

New Patients Welcome!

        

Understanding A "Pinched Nerve" In The Neck

By Dr. John A. Papa, DC, FCCPOR(C)

About two-thirds of people will experience neck pain at some point in their lives.  Occasionally, neck pain can spread to involve other structures such as the upper back, shoulder, and arm regions.  Pain in these regions is often dismissed simply as muscle pain.  However, a “pinched nerve” originating from the neck can radiate pain to these nearby anatomical sites and be a significant source of discomfort.

The “cervical spine” is the medical name given to the region of the neck.  Nerve roots originate from the cervical spine on each side.  These nerves send off various branches that travel to distinct regions in the upper back and arms to supply strength to muscles and provide sensation/feeling.  The term “pinched nerve” is often used to describe a mechanical and/or inflammatory irritation directly affecting any component of the nerve root(s) in the neck/cervical spine.

A “pinched nerve” in the neck can cause symptoms almost anywhere along the nerve pathway.  This may result in neck symptoms only, and/or symptoms that radiate into the chest, upper back, shoulder, arm, hand and finger regions.  The symptoms can vary widely and may include:  a cramping or achy feeling, tightness, burning or a sharp electric shock sensation, numbness, tingling, and arm muscle weakness.  The symptoms may start gradually and intensify over time.  Activities such as movement of the neck or shoulder, prolonged sitting or laying down, lifting, and even coughing or sneezing may aggravate the symptoms.

Below is a brief summary of three common causes of a "pinched nerve" in the neck:

1.   Spinal disc herniation/bulge – Spinal discs separate and cushion cervical vertebra.  Repetitive and cumulative loads or a heavy single load has the potential to cause a disc bulge or herniation, thereby causing a mechanical and/or inflammatory irritation of the nerve root(s).  This most commonly occurs in adults aged 20-50.

2.    Degeneration and Osteoarthritis – The normal aging process causes cervical disc degeneration and osteoarthritis of the cervical joints.  The consequence of these processes is that mechanical irritation from bony spurs on the vertebrae along with inflammation can cause irritation of the nerve root(s).  This most commonly occurs in adults over 50.

3.  Cervical spinal stenosis – This condition may cause “pinched nerve” symptoms due to narrowing of the spinal canal and/or nerve pathways, which puts pressure on the nerve root(s) or spinal cord.  This most commonly occurs in adults over 60.  It is usually secondary to degeneration and osteoarthritis.

Other causes of a “pinched nerve” in the neck include: direct irritation of nerve tissue by overlying muscles; direct trauma or injury to the nerve root(s); and mechanical changes in the neck associated with poor postural habits (i.e. head poking forward in the sitting position).  Some common causes of symptoms that act like a “pinched nerve” in the neck include muscular trigger points, ligament sprains and arthritic joints from the neck, upper back, and shoulder regions.

Treatment for a “pinched nerve” in the neck will often be different depending on the underlying cause of the symptoms.  Therefore, it is important to obtain an accurate diagnosis.  A proper medical history, along with physical examination consisting of range of motion, strength, neurological and orthopaedic testing, along with diagnostic imaging (if necessary) should be performed to aid in the diagnosis.  It is extremely important to rule out rare causes of “pinched nerve” symptoms such as spinal tumors, fractures and infections.  Disorders of the esophagus, trachea (windpipe), heart and thyroid can cause symptoms that overlap with those of a “pinched nerve” in the neck.  These potential causes require appropriate medical referral when applicable.

There are natural and conservative treatment options available for those suffering from a "pinched nerve" in the neck.  These may include: mechanical traction, spinal manipulation and mobilization, soft tissue techniques, acupuncture, ice/heat application, electrotherapy, activity modification, postural education, and rehabilitative exercise.  A qualified health professional can determine the cause of your symptoms and prescribe appropriate therapy and rehabilitation strategies specifically for your circumstance.  For more information, visit www.nhwc.ca.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Cervicogenic Headache

By Dr. John A. Papa, DC, FCCPOR(C)

Cervicogenic headache is defined as a headache which has its origin in the area of the neck. The source of pain arises from biological tissues such as muscles, ligaments, joints, and nerves that have become injured and/or irritated.  When these structures become stimulated, their nerve endings send pain signals from nerves in the neck to the head.

Cervicogenic headache is a relatively common cause of chronic headache and has symptoms similar to those seen in other well known headache disorders such as migraine and tension type headaches.  For example, both migraine and cervicogenic headaches affect females more than males, with headache symptoms generally located unilaterally (on one side of the head).  These headache sufferers may complain of severe pain, head throbbing, sensitivity to light and sound, and nausea.  Neck pain and muscular tension are also common symptoms in tension headaches, migraine attacks, and cervicogenic headaches.  The problem of symptomatic overlap in these common and frequent headache types makes the accuracy of precise diagnosis difficult.  Furthermore, the fact that an individual may have two or more headache types co-existing at any one time further elevates the diagnostic challenge.

Cervicogenic headaches are usually unilateral (occasionally bilateral), and can be experienced in several different regions of the head including the base of the skull, the forehead, or behind the eyes.  The intensity of pain may fluctuate from mild to moderate to severe on a daily basis.  Individuals with cervicogenic headache may also exhibit physical signs of altered neck posture and restricted range of motion of the neck.  Headache symptoms can be triggered or reproduced by active neck movements or passive positioning.  Tenderness can also be palpated in the neck and upper shoulder region with muscular trigger points spreading pain upwards into the head.

The cause of cervicogenic headache may be singular or multi-factorial.  This may include a whiplash injury, sports injury, arthritic changes, chronic postural strain, stress, and fatigue.  The evaluation and assessment of headaches should include a proper medical history and physical examination.  Serious causes of headache symptoms must be ruled out before appropriate treatment can be administered.

After a diagnosis of cervicogenic headache is made, the goal of therapy is to minimize headache frequency and diminish levels of pain associated with each episode.  Treatment and management options that have demonstrated effectiveness include: postural correction, joint mobilization and manipulation, acupuncture, soft tissue therapy, and rehabilitative exercises.  Trying a variety of therapies or combination of therapies may be required to find relief.  It should be remembered that many patients who are diagnosed with migraine and tension headaches may also respond to these treatment strategies.

For those suffering from headache symptoms that may be interfering with their activities of daily living, a qualified health professional can prescribe appropriate therapy, rehabilitation, and self-management strategies specifically for your circumstance.  For more information, visit www.nhwc.ca.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

Prevention And Management Of Neck Pain

By Dr. John A. Papa, DC, FCCPOR(C)

Most adults can expect to experience some neck pain in their lifetime.  The cause of neck pain is often multi-factorial, meaning that there is usually no single cause.  Once an episode of neck pain happens, some individuals will find it is a persistent or recurrent condition.  However, there are management strategies that can be employed to minimize the negative impact of neck pain.

Below are some tips on prevention and management of neck pain.

·   Protect your neck while you sleep by choosing a pillow that will help support the head, neck, and shoulders.  This will keep them in alignment and minimize stress and strain. 

· Be smart when working at a workstation/ desk. The workstation/desk should be at elbow height.  Use of an adjustable chair can help meet this need.  Computer monitors should be at eye level for easy viewing.  Do not cradle the phone between your head and shoulder.  Use of a headset or the speakerphone feature will keep your hands free and allow you to multi-task in a safe manner.  Be sure to take regular breaks every 20 to 40 minutes that allow you to stand, walk around, and stretch your neck and upper back.

·      Avoiding cigarette smoke can be helpful.  The reduced blood circulation found in smokers deprives spinal discs of vital nutrients which can lead to premature degeneration.  Smoking may also provoke disc herniation with coughing, and cause general damage to the musculoskeletal system through direct chemical irritation and chronic inflammation.  Exposure to secondhand smoke during childhood may also increase the risk of developing neck problems later in life.

·         Drinking water brings vital nutrients to neck muscles and decreases the risk of cramps and strains.  Water also helps to protect neck joints by providing lubrication and cushioning.

·      Eliminate poor posture which can strain the muscles and joints in the neck.  While sitting, make sure that your weight is evenly distributed on your seat, your shoulders are not rounding forward, and you are not slouching.  Your head should be resting on your torso and not poking forward.

·     Engaging in regular physical activity and exercise will help keep your neck strong.  This can include general cardiovascular conditioning, along with postural, stretching and strengthening exercises for the neck, shoulders and upper back.

·      Get professional help for your neck pain.  The following treatments have been identified as being helpful for most cases of neck pain:  education, exercise, mobilization, manipulation, laser therapy, acupuncture, and soft tissue therapy.  The scientific literature does not identify any “best” treatment that is effective for everyone.  Trying a variety of therapies or combination of therapies may be required to find relief and help manage neck pain.

If you are having difficulty managing neck pain symptoms, contact a qualified health professional who can prescribe appropriate therapy, rehabilitation and self-management strategies specifically for your circumstance.  For more information, visit www.nhwc.ca.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.

How To Choose The Right Pillow

By Dr. John A. Papa, DC, FCCPOR(C)

A good night’s sleep is important for maintaining good health and optimal functioning, and choosing the right pillow can make all the difference in the world when it comes to how well you sleep.  Using a pillow that is the wrong size and fit can be a significant source of neck and back pain.  In some cases, incorrect head and neck positioning can also affect breathing and cause snoring, which can hinder sleep.

The right pillow will help support the head, neck, and shoulders, keeping them in alignment, and thereby minimize stress and strain on muscles and joints.  As a result, this will also create a feeling of comfort and increase the likelihood of a restful sleep.

There is no one best pillow for everyone as there are a variety of factors that go into choosing the right pillow.  Below are some useful tips that can help you find the pillow that's right for you:

·         Consider your sleeping position.  Back sleepers should choose a pillow that is not too firm or too high.  The pillow should keep the chin in a natural resting position, and support the head and neck so they are aligned with the upper back and spine.  Side sleepers should opt for a firm pillow that supports the neck in a neutral position.  The pillow should hold the head high enough to ensure that the spine is aligned.  Stomach sleepers should choose a soft or flat pillow so the neck isn’t turned or tilted at an uncomfortable angle.

·      Choose a size of pillow suitable for your body size or frame.  The pillow should cover the entire back of the neck and mold to one's individual shape to alleviate any pressure points.

·      Try out a variety of pillows.  Most pillows are packaged in a plastic wrapper so you can lay it on a display bed in the store and put your head on it.  Visit a store that has a wide range of pillow options to find the one that best meets your needs.

·       A hypoallergenic pillow is a must if you suffer from allergies, but it is also a good choice for anyone.

·   Replace your pillow every 12-18 months.  Pillows will wear over time by losing their shape and ability to provide proper alignment and support.

If you experience pain and discomfort at night or have difficulty falling asleep, consider visiting a chiropractor.  Chiropractors are trained to treat muscle and joint problems that can interfere with a restful night's sleep.  They can also offer nutritional and lifestyle advice that can help improve sleep quality.  For more information, visit www.nhwc.ca.  The author credits the Alberta and Ontario Chiropractic Associations in the preparation of this educational information for use by its members and the public.

This article is a basic summary for educational purposes only.  It is not intended, and should not be considered, as a replacement for consultation, diagnosis or treatment by a duly licensed health practitioner.