With the summer holiday season in full swing, many of us enjoy outdoor activities, like hiking and camping. Here we’ve got some tips to help keep your body comfortable and supported while playing outside.
Read moreIf it floats, it’s a boat!
An increase in temperatures means an influx of folks flocking to the water. Water sports are a great way to enjoy the summer and here we have some tips on how to paddle pleasurably and prevent pain.
Read moreWhat's Still Missing From Your Home Office
It’s been 16 months since large swaths of the workforce were asked to start working from home. Some may never go back to an office, and others are looking at a modified work week with time split between office and home office. Even after all this time, we’re still seeing patients with back and neck pain related to their, shall we say, less-than-ideal work-from-home setup. Here are the top things that may still be missing from your home office.
Read moreSeated Posture and Tech Neck
Our posture while seated can contribute to “tech neck”, but also comes into play when we’re driving, on public transit, at a spectator event, or in a classroom. Because we do so much sitting in our modern life, it’s important to know how to mitigate the effects of sitting that can cause wear on the body over time.
Read moreA New Kind of New School Year: Tips for Tackling Distance Learning
The majority of Oregon schools are planning on distance learning for most of this school year, which leaves many parents at a loss for how to support their kids and set them up for success in uncharted territories. Here are a few things to consider as you and your family makes this transition. Above all, know that you’re not alone!
Read moreWork-From-Home Ergonomics
The pandemic may have accelerated the work-from-home trend, but it’s a trend that’s likely here to stay. Unfortunately many of our home office spaces are not optimally equipped for our health and safety.
Read moreLevator Scapulae: The ‘Computing’ Muscle
Before you read any further, try this exercise: Take a deep inhale and slowly exhale.
As you exhale, release your shoulders and allow them to drop down into a fully rested position. Did you notice a full inch or more of movement? These are your levator scapulae muscles, and they are rarely relaxed. They are responsible for elevating the shoulders, rotating the head, and keeping the head from falling forward.
Between typing, driving, looking down to text, and holding the phone between the ear and shoulder; the levators are constantly working. Not only are they overworked, they are often the culprit of neck pain, shoulder pain, and the dreaded ‘stiff neck’. Overuse of these muscles can lead to chronic tension and painful trigger points. Read on for some common bad habits that lead to levator scapulae pain and how to correct them!
Problem: Typing at a desk with a keyboard positioned higher than the elbows, forcing the levators to raise the arms to reach the work surface
Solution: Keyboard and work surface should be level with the elbows in their relaxed state, with the arms at a 90 degree angle, allowing the levators to relax. Consider using a chair with arm supports or keyboard tray to get the perfect angle.
Problem: Holding a phone to the ear, or pinning a phone between the ear and shoulder for extended periods of time
Solution: If talking on the phone is part of your job, consider an ear piece or head set, which will prevent excessive one-sided use of the levator.
Problem: Stress-induced “turtle head” and all around poor posture
Solution: Bring awareness to your posture several times a day by checking in with your head and shoulder position relative to the rest of your body. Roll shoulders back and down into a natural, resting position. Allow the head to float up and back to sit on top of the body, avoiding the “forward head” posture that excessively lengthens and strains the levators.
If you are dealing with neck and shoulder pain, chiropractic and massage therapy can not only alleviate symptoms, but help address and correct any dysfunction within the structures. Treatments include cervical (neck) adjustments and manual therapy not only on the levators, but the trapezius, splenii muscles, sternocleidomastoid and scalenes, all important muscles that work together to ensure proper function of our head, neck and shoulders. Make an appointment with one of our providers to get an examination and treatment plan underway!