Neck pain can get in the way of work, especially when we’re stuck at a desk for long periods of time – Desk stretches are here to save the day. Today’s video focuses on a few ways to get out of the seated “desk” and “computer posture” that many people are in for most of the day. Desk stretches are easy and simple ways to add some variety to your positions while working. While there is no one *best* posture, variability in the positions we spend time in is helpful in avoiding neck pain, and other aches and pains.
These are some common desk stretches I have patients leave the office with and perform as homework. They are quick and easy movements that can be done right at your desk, and shouldn’t take more than a few minutes for a few sets of 10-15. Over time, these can be progressed to place more demand on the neck muscles and shoulders, but the ones shown in the video are a great place to start. I have patients stuck in this posture try to shoot for a set of 10-15 every 1-4 hours that they are seated.
Thanks for reading — Dr. Ryan Gavin
Chiropractor in Park Ridge IL
Don’t let neck pain hold you back! Schedule your new patient visit with us and get the relief you deserve today by calling 847-796-0224 or visit us to schedule online at https://www.ridge-rehab.com! Follow us on Facebook and Instagram!
What do findings on X-rays and MRIs actually mean? While imaging is helpful and definitely needed at times, the radiologic reports can often sound scarier than the process that is actually occurring.
As imaging techniques have advanced, healthcare professionals have fallen into a pattern of labelling normal tissue changes as problematic or unhealthy. For example, “degenerative disc disease”, certain types of “arthritic” changes, etc, are normal occurrences as we age and aren’t always related to pain.
Many of these types of changes are now being thought of as “wrinkles on the inside”. The well known biomechanics researcher Stu McGill has a quote – “a degenerative disc disease diagnosis is the equivalent of telling your mother in law that she has degenerative face disease” Keep this in mind the next time you or anyone you know encounter this, and make sure to see an optimistic medical professional who can properly interpret the situation for you
Disc pain is one of the most common issues Chiropractors treat, but most of the time patients are unaware of what it means. We all know what the spine looks like – a stacked column of vertebrae that flexes, extends, side bends, and rotates. Between each vertebra sits a cushion of cartilage and protein known as the intervertebral disc.
These act as shock absorbers for the spine. Discs absorb the impact of various movements and activities like running, bending, lifting, jumping, etc. They also absorb forces from sustained positions like sitting at a desk, or standing for long periods of time.
Why They Can Cause Pain
To get a little bit more specific about disc pain and disc anatomy, there is an outer portion of fibrous layers known as the annulus fibrosis and a soft, toothpaste-like inner portion called the nucleus pulposus. Disc Injuries can occur when this inner material is pushed or forced through the outer layers.
When this happens, it can cause pain as well as place pressure on nearby nerve roots causing radiating pain, weakness, numbness, or tingling. These injuries can be due to reasons such as trauma, repetitive movements, poor loading strategies, or certain sustained positions. The classification of disc injury depends on the position of that nucleus material, how much “break through” of that material has occurred, and the condition of the outer fibers. While disc pain can be very painful, they are also usually one of the quicker recoveries as far as back injuries go.
How Disc Pain Is Treated
Usually the treatment for disc issues involve specific exercises and loading the spine into its end range, as well as performing home exercises and temporarily avoiding certain positions.
Although painful, surgery is often times unnecessary for disc pain. While there may be certain severe cases where it’s needed, conservative care is helpful a majority of the time. It is important to note that there is also evidence that when parts of the disc are surgically removed, it ends up causing accelerated arthritic changes to the area down the line.
Important Points On Disc Pain
Discs don’t “slip”. It has been described to patients incorrectly for too long, and has contributing to a fragile view of the human body and spine.
Disc findings on X-rays or MRI’s will not ALWAYS cause symptoms. In fact, most healthy adults have the above symptoms going on in our bodies and never even know it.
The body is known to resorb disc material that has been pushed through the outer layers. This means that although it may be a painful issue, the body will often break down that material causing pain over time.
See a professional if you are worried or experiencing pain. While I hope I have expressed here that disc issues are normal and common occurrences, you do want low back and radiating pain assessed by a Chiropractor or Physical Therapist. More often than not, low back pain, is fairly simple to treat. However, you do want to be sure of the cause, and have a professional rule out red flags, treat and monitor symptoms like weakness, numbness, and tingling, and help you modify home exercises and daily activities.
If you think you or anyone you know are dealing with low back pain, we are more than happy to help at Ridge Rehab and Chiropractic. Schedule an appointment today at Ridge-rehab.com or by calling 847-796-0224.
Low back exercise is something we regularly focus on at Ridge Rehab and Chiropractic.
Nowadays, we spend a lot of time stuck in the same positions throughout the day and throughout the week… Seated or standing for hours at a work station, seated behind the wheel driving, lying in bed at night, etc. This lack of movement and changing of positions can occasionally lead to muscle stiffness, soreness, or even pain. Low back exercises, like the ones in the video can be valuable in situations like this.
Adding some novel movements and low back exercise into your daily routine and working through different ranges of motion are generally what our body likes. Also, it’s good for limiting aches and pains. When it comes to low back pain, the treatment goal is generally to get out of pain and performing exercise again. Some of this routine can be helpful in those situations as well. They are great for showing patients, (and the nervous system), that movement is safe. These aren’t meant to be exhausting but these are simple ways to get the low back, abdomen, and hips working and moving.
Try it out!
Schedule today at the link above, or call us for more information at 847-796-0224.
Today’s video focuses on pallof press variations for training the core and spinal stability – AKA “Anti” Core Exercises.
I’ve discussed before how much I love the pallof press. A big reason is due to the anti-rotational nature of them. Because of this, it a safe core exercise and usually it’s tolerable to do even when you’re in some pain.
The “Anti” in this case refers to the concept of using core exercises that resist movement through the trunk by bracing. Anatomically, the lumbar spine does a few things: flexes forward, extends back, side-bends, and rotates.
Since the main job of our “core” is resisting movement, training anti-flexion, anti-extension, anti-lateral flexion, and anti-rotation are simple, safe, and effective core exercises. Although strengthening isn’t a cure all, “you can’t go wrong getting strong” does often hold true when it comes to preventing and calming down back pain.
Thanks for reading – Dr. Ryan Gavin, Park Ridge Chiropractor
Today’s video focuses on a few positions and transitions for working shoulder stabilization.
These are based on Dynamic Neuromuscular Stabilization (DNS) concepts. Based off the developmental sequence that we all go through when learning to move early on in life.
The shoulder is a naturally unstable joint due to its anatomy. Strong scapular and shoulder muscles are important for nearly any athlete or active individual. Although working on isometrics and endurance have their place in training and rehab, the transitions between the positions here are great for working dynamic stabilization of the shoulder. These better translate to movements we perform in the real world.
These are great to work into any program for throwers and overhead athletes.
Schedule your new patient visit with us today! Get the relief you deserve!
Today’s video is centered on Oblique Chops and Lifts for trunk stability.
This exercise is a great way to functionally train oblique slings, rotational and strength/power and general core strength. In addition, these exercises can also be performed in other starting positions. For example: split stance, standing, seated, and many other starting points.
Depending on the starting position, chops and lifts can place an emphasis not only trunk and spine stability, but they can place more of a focus on hip, shoulder, ankle, or even neck/ cervical spine.
The DNS concepts around breathing and bracing strategies play a large roll in the Ridge Rehab treatment philosophy. This is a common place of emphasis early on when it comes to rehab exercises and patient education in the office.
We’ve talked about ways to stabilize, but how does breathing fit in? I know it sounds crazy. How can anyone be breathing wrong? The idea is simple: The diaphragm, abdominal walls, and pelvic floor play a crucial roll during respiration, and are responsible for contracting and timing correctly to create a strong Intra – Abdominal Pressure (IAP) to stabilize the abdomen and low back, allowing us to brace properly during movement. Expansion should occur in the abdomen on inhalation, with the chest moving very little. When this pattern isn’t your go to, it can result in compensatory movement patterns, decreased “core” stabilization, and overuse of certain accessory breathing muscles in the chest, neck, and even low back, among other things. If you think you have an issue with this, schedule today by calling 847-796-0224 or visit us to schedule online at https://www.ridge-rehab.com!
Today’s installment of movement tips is centered on the Bear Plank. The video above shows a few variations of this plank variation that is great for working on trunk stability.
Whether it’s for a functional core exercise, training the low back to resist extension and rotation, or working on shoulder and neck stability, the bear plank is another adaptable exercise for many different treatment and training goals.
This is one of the most common plank exercises we use in office. Usually, in your classic plank, the first move is for the low back to drop. Therefore making the exercise less effective, and possibly leading to low back pain. On the other hand, the bear plank allows the spine to stay in a more neutral position, making it a safer and more effective plank position.
Thanks for watching – Dr. Ryan Gavin, Chiropractor in Park Ridge IL
Today’s video focuses on hip homework exercises that are great for helping with hip stiffness, training full hip range of motion, and learning to disassociate the hip joint from the pelvis and low back.
The hip joint is generally a very mobile joint. Also, it is usually fairly stable to do the skeletal anatomy. However, sometimes we lose some of the coordination to separate that hip movement from low back movement.
Hip homework like this is great for helping that coordination problem. In addition, dissociation movements like these are great for sports such as golf, as well as being important to know for good general movement.