Category Archives: Neck Pain

May 08

Don’t let ‘text neck” get the better of you

Posted on by

Don’t let ‘text neck” get the better of you by Olivia O’ Leary D.C BSc Hons 

Text Neck

Text Neck

LEARN THE RIGHT WAY TO USE YOUR SMARTPHONE OR TABLET

Click, swipe, pinch, expand. With smartphones and tablets, we find the information we want in a flash. But what happens to our bodies when we constantly look down at smartphones ipads?

Put simply our neck muscles become seriously unbalanced which can lead to poor posture, neck pain, numbness, headaches and, in time even arthritis through repetitive wear and tear.

A PROBLEM WAITING TO HAPPEN

Five years ago, the chiropractors at Gorey Family Chiropractic began seeing more and more teens and adults with neck pain. We noticed clients sitting in the waiting room with their chins on their chests, looking into their smartphones.

This problem has been popularly dubbed “text neck”. Today with the widespread use of these devices amongst young and old, patients of all ages are seen developing the problem with neck pain, stiffness and the associated problems that go with it.

TROUBLE WITH THE CURVE

Text neck

A classic example of good neck alignment with a c shaped curve.

Our neck’s normally have a “banana-like or C shaped curve” that helps   distribute the weight of our heads (about 10 to 12 pounds) onto our discs between the neck vertebrae. Constantly looking down at a smartphone or or ipad causes the neck to straighten and lose this curve.

The result is uneven distribution of the head’s weight on the neck. The extensor muscles on the back of the neck become overstretched. The flexor muscles on the front of the neck become over strengthened.

Text neck

Notice how the curve in this neck has reversed and straightened hindering normal function including shock absorption.

As Chiropractors we correct this imbalance by prescribing muscle and spinal joint treatments as well as exercises that strengthen the extensor muscles and stretch the flexor muscles of the neck.

But that’s just the beginning. Our Chiropractors educate our clients in how they need to change their behavior so that they don’t undo the benefits of the Chiropractic treatment they are receiving.

HOLD THE PHONE HERE’S HOW

The Gorey Family Chiropractors offer these neck-friendly tips for viewing your smartphone or tablet:

  • Smartphones: Rest your right elbow on your side, and hold the phone with your right hand. Use your left arm to support the right so you can hold the phone comfortably.
  • Tablets: Sit with your back against a couch, chair or wall. Bring your knees up and rest your elbows on them as you hold the tablet.
  • Remember when using either device to take regular breaks to correct your posture and do some stretching if you are inclined to suffer neck strain or neck pain.

If you can correct a few of these habits and spend more time with good posture rather than poor posture, you will aggravate your neck less often.

Awareness is the best solution. Computers are never going away, so we have to try to adapt and become ergonomically sound and more posture aware to prevent neck pain and injury.

GOREY FAMILY CHIROPRACTIC: SUPPORTING YOUR RECOVERY, MAINTAINING RECOVERY AND PREVENTING INJURY

Our specialist Chiropractic team are trained and hold extensive experience both in Ireland and the U.K  in the diagnosis and treatment of back pain, neck pain, nerve and disc disorders as well as treating and managing sports injuries and conditions like osteoarthritis. No GP referral is necessary.

On site x ray is offered and for your convenience all of our Gorey Family Chiropractic team are registered with VHI, Glo, Aviva and Laya Healthcare allowing clients claim reimbursement from a wide range of private healthcare Insurance providers including the GAA Scheme.

For further information on our range of services to private individuals or specialist occupational health services to companies contact info@chiropractor.ie or alternatively call 053 94 83338.

Aug 28

Back to School with Gorey Family Chiropractic Clinic

Posted on by

BY YVONNE GALLAGHER D.C. MSC HONS CHIROPRACTIC

Make Walking To School a Habit!

To coincide with National Walk to School Week and most importantly the return of primary and secondary children to School this week in Ireland the United Chiropractic Association of which Gorey Family Chiropractic Clinic are members are encouraging families to improve their health and well-being and introduce more walking into the daily lifestyle of their children.

Back to School with Gorey Family Chiropractic Clinic

The Facts

Did you know that the number of children traveling to school by car has doubled over the past 20 years[1] and it is not only harmful to the environment but also to your pocket with the annual average costs for a school run topping €505 [2].

Exercise is an effective and important tool for ensuring the future health of our children. Obesity is now the second largest cause of death[3] and in a recent test carried out on children, it was seen on average that children who walked to and from school used more calories than a 2 hour PE lesson.[4] 9 out of 10 teachers believe that walking to school makes children brighter, more alert and ready for the first class of the day.

Walking is a terrific form of exercise that strengthens your body and helps to position the spine in the natural shape it was designed for – being upright. Regular walking helps to build up core strength and allows you to breathe better and as a result reduces fatigue and minimises other side-effects associated with bad posture.

As Chiropractors we are strongly committed to keeping future generations moving, and are trained professionals who realise the difference that simple, healthy lifestyle modifications such as walking to school or work can have on an individual’s health.

Here are some of our top tips and reasons to make walking to school become a habit!

  • Walking with your child is a great time to spend quality time with them and talk about things you don’t always have time for. It will also give you opportunity to meet other parents and children
  • If your child walks without you then ensure they are familiar with the route and have road safety awareness. (The U.K charity, Living Streets, warns that parents who try to keep their children safe by driving them to school are depriving them of the opportunity to learn road sense, putting them at greater risk when they do start traveling to school independently).
  • Check out if your school has a ‘walking bus’ where groups of children are chaperoned by a few adults on the journey to and from school with pick up and drop off points rather like a bus service.
  • Make sure your child’s backpack is not too heavy, that it is worn on both shoulders and that the weight is distributed evenly as this can cause back ache and postural problems.
  • Ensure your child’s footwear is comfortable and appropriate for walking.
  • If you do live quite far from school why not try and park further away and walk the difference – 10 to 15 minutes exercise can help your child keep in shape and keep extra pounds off.
  • Think of the environment and the money you could be saving as well as avoiding stress from the traffic and parking.

Last year over in the U.K over one million children in over 4000 schools ditched the school run as part of Walk to School Week, let’s make the numbers even greater this year!

Gorey Family Chiropractic Clinic News

If you as a parent this September are concerned about your child’s

  • Posture
  • Complaints concerning Low Back or Neck Pain
  • Headaches
  • Spinal Alignment / Curvature of the spine

We offer a special promotional rates of assessment for Children where we can offer appropriate advice and full evaluation of conditions whether big or small to start the school year off in a healthy way.

Call 053 94 83338 for further information and in the meantime ….where feasible

Make Walking to Your School a Healthy habit!

References:

[1]Dept for Road Transport

[2]Figure is based on approved mileage rates from Revenue Commissioners

[3]World Health Organisation 2001

[4]Study by Roger L Mackett of the Centre for Transport Studies, University College London

Jul 16

Neck Pain, Poor Posture and Women: How to Avoid a Hunchback Posture

Posted on by

by Olivia O’ Leary D.C BSc Hons Chiropractic

We have been practicing Chiropractic in Gorey, County Wexford for over seven years now. One of the most common problems we see in clinic are patient’s complaining of neck pain. And what can particularly disturb female patients, apart from the pain itself, is when they also notice the development of what can be known as a hunchback posture.

Over time, poor posture may be caused by habits from everyday activities such as sitting at a desk, looking at the computer, driving, standing for long periods of time, or even sleeping.  As many as 63 percent of all office workers will suffer from neck pain sometime this year, with women at particular risk, according to a recent comprehensive review of neck pain studies.

Poor posture is partly to blame for this: with an ever-increasing dependence on computers the main contributory. Happily, some of the main factors affecting posture and ergonomics are completely within a person’s ability to control and are not difficult to change.

Lets examine this area;

Why Does it Matter if we Have Poor Posture or if the Shoulders Appear Hunched?

To begin with, we all notice it. It does not look good and we feel that our bodies are out of alignment. Something doesn’t seem right. You may not even notice it yourself. Maybe someone else notices your posture or you go to try on a top that doesn’t have a collar and something doesn’t look right…. and you would be correct.

This phenomenon can happen when the spine in the neck has shifted forward. This is termed forward head posture. It can also be known as “military neck” or a “loss of cervical lordosis” or “loss of neck curve”.  This represents a big problem to the spine leading to a variety of different problems including muscular imbalances, muscular weakness and stiffness within the spine itself. This can in the longer term lead to increasingly serious spinal problems.

“Forward Head Posture leads to long term muscle strain, disc herniations, arthritis and pinched nerves.”- Mayo Clinic, Nov 3, 2000

Unfortunately by this stage poor posture can easily have become second nature to us, causing or aggravating episodes of neck pain and interfering with daily living whilst damaging these sensitive spinal structures at the same time.
Hunched back and forward head posture can be the culprit behind the development of many symptoms such as

  • 
-neck pain
  • -headaches
  • -stiff neck
-
  • stiffness and tightness in the upper shoulders
-
  • pain between the shoulder blades
-

  • upper back pain

” for every inch of forward head posture, it can increase the weight of the head on the spine by an additional 10 lbs.”
 – Kapandji, Physiology of Joints, Vol 3.

So How Do We Prevent the Development of Problems Like These?

Firstly, having correct posture means keeping each part of the body in alignment with the neighboring parts. Proper posture keeps all parts balanced and supported. With appropriate posture (when standing) it should be possible to draw a straight line from the ear, through the shoulder, hip, knee, and into the middle of the ankle.

For those working in an office environment here’s how to set up a workstation in an ergonomically efficient way to help prevent these types of problem and maintain good posture in a seated environment.

How to Create a Perfect Workstation for Both Mind and Body.

  1. Sit up straight with your shoulder blades pulled back and your chin up.
  2.  

Position your monitor so that the top of the screen is at or just below eye level. One study found that people who tilt their heads more than 3 percent to view their monitor have a 50 percent greater risk of neck pain.
  3. Move your keyboard so that the distance from the edge of your desktop to the J key is greater than five inches.
  4. Use a chair with armrests, which an international task force on neck pain found decreases the risk of neck discomfort.
  5. Place your keyboard so that, while you’re typing, your forearms are parallel to the floor or tilted slightly upward.
  6. 

The soles of your feet should rest comfortably on the floor (or a footrest) and your thighs should be roughly parallel to the floor.
  7. Remember to take a break every 20-40 minutes to get up, walk around and stretch out.

Unfortunately if you are already experiencing neck pain and have a forward head posture, making these type of modifications will certainly be helpful but chances are you may need some treatment from a chiropractor or similarly qualified health professional with experience in dealing with these disorders on a daily basis. If when you stand sideways and your ears do not align over your shoulders and if you are suffering from any of the symptoms mentioned it may be time to be checked. Poor posture is  a primary cause of neck pain that unfortunately may be chronic if not managed correctly.

We realise it can be confusing knowing where to choose for your healthcare services. If you, a friend or family member requires care for neck or back  pain, we sincerely appreciate the trust and confidence shown by choosing our services and look forward to helping you in the future.

Tel: 053 94 83338 to schedule an initial consultation appointment.

Opening hours Mon 8-7, Tues 9-5, Wed 8-7, Thurs 9-5, Fri 8-7.