Is Your Office a Pain in the Neck?

You know mine is...just kidding!

Wow!  I saw this article online and it really made me cringe.  You can check it out here  http://www.prevention.com/health/health-concerns/solutions-neck-pain-office-workers   You can really hurt yourself doing the exercise they recommend for pain.  I guess if you weren't experiencing any neck or arm pain you could do this exercise but why?  Of course, I can't go into particulars about your neck pain because I haven't evaluated you but I can give you some general guidelines.

First I believe that sitting is really the new smoking.  I would almost rather people smoke than sit all day in poor posture.  So every 15 minutes of sitting I want you to get up from your desk and walk around a little.  You can sit right back down if you have to but it would be even better if you could do something active for about 15 minutes before you sit back down.

I set a timer for 15 minutes and will do computer work and then get up and do a chore like emptying the dishwasher or folding a load of clothes.  It is really amazing what I can get done in 15 minutes at the computer and around the house if I set a timer.  I challenge you to try this.  Not only can you get more done in less time, you will actually help to avoid neck pain!

Not such a good idea!

Try not to roll your head around especially if you have neck pain.  If you do you may irritate tissues that are already overstretched.

Maintenance of good posture when you are sitting is essential!    You need to have good posture in sitting and standing.  When sitting you need to have support for you lumbar curve so that you can sit in lordosis.  Ideally your ears will be over your shoulders, your shoulders over your hips and your hips a little higher than your knees.  Have your feet planted firmly on the floor.

I reommend the original McKenzie Roll.
Your can get one here and I can get a small
portion of the sale from Amazon.  

You  can try these exercises instead and see if if helps with your neck pain.  

But you know what I am going to say!  "Everyone Deserves a Good Mechanical Assessment and Treatment Plan!  Check out grimmpt.com for more details and call 504-228-0524 to set up your evaluation today.

I Want You to Bend Your Finger Backwards Until It Hurts!

WHAT????  Yes, you heard me right.  Go ahead and do this while I explain... Just like this.

This is how Robin McKenzie the founder of MDT (Mechanical Diagnosis and Therapy) helps to describe mechanical pain.  You first bend your finger backwards until you feel a strain.  You know this only hurts a little or is slightly uncomfortable, unless you leave it there in this position.  As you do, you will notice that the pain will continue to worsen.  Instinctively you know that once you release this position, it no longer hurts and there is no lasting damage.  However, if you go further into the painful range and keep the finger in a overstretched position the pain will continue even after you left the strain off.  

"If you fail to heed the warning and keep the finger in the overstretched position, the ligaments and surrounding soft tissue that hold the joint together will eventually tear." ¹  

Now go ahead and stretch your finger back even more and hold it there until I tell you to stop.  Now you are feeling more than discomfort and may actually feel pain.  This is the same thing that happens in your spine if you overstretch the ligaments!  Imagine the cumulative effect this can have on your spine if you sit or work in poor posture.  This can even happen if you lift excessive weights, fall, play contact sports or even if you are involved in a car accident.  Generally it is the overstretching of the ligaments that initially cause your pain.  If you are wise, you will stop the overstretching of these tissue before there is lingering pain and more damage that can occur to your discs in your spine.  It is amazing to me that so many people fail to heed the warning their backs are giving them.  They continue to sit in a slouched posture, work in bent positions, continue to lift heavier and heavier weight even though they are experiencing this type of pain.

So try to avoid prolonged slouched postures and reverse the stress on your ligaments before the damage becomes too great.  

No go ahead and let your fingers relax.  Doesn't that feel better?  I thought so.  Now, give your poor aching back a break and stretch backwards for a change.  For most of you, this will feel great and give your poor overstreched spinal ligaments a well deserved break.  For some of you, however, you will continue to feel the pain long after the stretch is reversed.  If this is the case or if you have any pain, numbness, tingling, or weakness when doing this you know what I am going to say.  "Everyone Deserves a Good Mechanical Assessment and Treatment Plan!"  Visit www.grimmpt.com  or call 504-228-0524 to set up your evaluation today.

¹  McKenzie, Robin (2011).  Treat Your Own Back, Spinal Publications, New Zealand Ltd.

Rest Areas vs. Stretch Your Back Areas

It Should Read:  Get outta da car and Stretch!

It is the season of beach trips for the majority of us!  Woo Hoo!  However, for some of us the drive to the Gulf Coast just kills our low backs.  Can you imagine how this guy feels sitting in the Mobile Bay Tunnel traffic for way too long or on that big scary high rise in New Orleans East?

My back is starting to ache just looking at him and thinking about this traffic!  My recommendation for 90% of you who do have low back pain is to stop at the rest areas and do a few back bend stretches to reverse your slumped posture and walk around the car before you continue on your journey.  Hope to see you painfree on the beach or at the Flora-Bama, Margaritaville, the Back Porch or Bert's Bar.  Maybe I will see you at the Pensacola Beach Brawl.  Here's a toast to summer!

If you are continuing to experience back pain and this isn't working for you, you know what I am going to say.  "Everyone Deserves a Good Mechanical Assessment and Treatment Plan!"  Schedule your evaluation today by calling 504-228-0524 or visiting www.grimmpt.com.