Learn More About Low Back Pain and Sitting Here

How Does Sitting Cause Lower Back Pain?

Pressure on Lumbar Discs from sitting!

Pain can arise from the joints, muscles and nerves in the lower back. Sitting can become problematic for multiple reasons. The pressure placed on the discs in the lower back are highest during sitting. This increase in pressure can irritate discs that are bulged or herniated, and cause aggravation of the nerves associated with those spinal levels.

Lumbar Muscle Spasm and pain!

Prolonged sitting can also cause muscle spasm that can lead to pain. The increased strain placed on the spine can bother many muscles in the lower back, including the QL and the lumbar paraspinal musculature. When the body is inactive and the muscles do not move, they can spasm and cramp. Sitting for longer than an hour keeps the muscles inactive and they can start feeling tight. Prolonged positions are not good for our muscles – our bodies were made to move – so taking frequent breaks to stand, walk or stretch is very important!

Pain From Sitting All Day? See How Oakville Chiropractic can help!

Tight Hip Flexors from sitting too much!

Sitting can also cause lower back pain by causing the muscles in the front to be in a shortened position. The hip flexor muscles include the psoas muscle an the rectus femurs (one of the four quad muscles). The psoas muscle attaches to every level of the lumbar spine and into the inside aspect of the upper thigh. The rectus femoris muscle attaches from the front of the pelvis into the knee. When the hips are flexed (as they are with sitting) the hip flexor muscles are in a shortened position. Standing up causes these muscles to lengthen, and if they’ve gotten too comfortable in a short position they can spasm and cause discomfort in the lower back.

Check Out Our Hip Flexor Stretches Here

Stretches for Lower Back Pain From Sitting

Glute Stretches for low back pain.

Laying on your back and pulling your knees in towards your chest can feel great after a prolonged period of sitting.  This movement helps to pull the spine into the opposite direction as sitting.  It helps to lengthen the muscles of the lower back and glutes (which are often sources of lower back pain!)

Hip Flexor Stretches for back pain!

Sitting keeps our hip flexor muscles in a shortened position.  When these muscles are short, and then we try to stand up, they can become very uncomfortable and cause lower back pain.  Hip flexor stretching should be a consistent part of a stretching routine for any person who sits at a desk all day! 

Exercises for Lower Back Pain From Sitting!

Cat Cow for low back pain from sitting!

These classic yoga poses help to keep the spine mobile.  After sitting all day, it is so important to get the spine moving.  These simple exercises help to improve mobility through the lower back, and encourage movement in a safe way!

Find More Chiropractor Approved Core Exercises Here

Plank – to strengthen your core!

The plank is a classic core exercise that can be modified from beginner to advanced levels.  The plank exercise activates the deep core musculature and helps to build a strong and stable core.  Strong core musculature is the key to protecting and stabilizing the lower back and helping prevent lower back pain. 

How To Prevent Lower Back Pain From Sitting

1. Proper Chair – your spine will thank you for investing in an ergonomic chair.  Supporting your lower back properly while you sit can make a world of difference!  Everybody is different, so trying the chair before you buy is always a good idea.  Find a chair that is adjustable, so that it can be tuned to fit you! Desk ergonomics are so important!
2. Take Breaks!  This is so important.  Sitting for 6-8 hours a day is not healthy for your lower back.  You need to take breaks.  Get up.  Stand.  Go for a short walk.  Set a timer on your phone if you need to be reminded to move!
3. Build a Strong Core – Strengthening is the best way to keep our lower backs healthy.  Maintaining strong core musculature helps to protect the lower back, even when it is in a vulnerable position (like prolonged sitting!)

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What Are Trigger Points?

Trigger points are tight bands of muscle that can become painful. These points are often small and in many muscles they can be easily felt. Although these points are small they can feel very irritable. Pushing on them can be quite painful! Applying pressure to a trigger point can cause pain in the immediate area, and can also cause pain at points away from the source. Each muscle has a unique, specific referral pattern.

Some trigger points are latent, meaning that it hurts to push on them but they don’t cause much pain on a daily basis. If these points are left untreated, they may become problematic and start causing dull pain. These points can be caused by an acute trauma, or more likely a chronic overuse issue that creates the tight, taut bands of muscle. When the trigger point becomes large enough, or has been present for long enough they can begin causing pain all on their own! This is often the point when people decide to seek treatment.

What Do Trigger Points Feel Like?

As we mentioned above, some trigger points are completely latent. You wouldn’t even know you have one unless you regularly did self-massage and felt a ‘knot’ or band of tight tissue. If these trigger points remain untreated they may become painful. The pain is often dull and can feel focal or widespread. Trigger point pain is often constant and nagging. Stretching may temporarily relieve the symptoms but soft tissue release therapy, like ART, are often more effective at treating trigger points.

When muscles are too tight, or have trigger points, they can restrict range of motion and cause painful movement. In more advances cases, trigger points can cause a feeling of weakness. For example, a trigger point in the rotator cuff muscles can result in a feeling of discomfort down the entire arm and even cause a feeling of weakness with lifting or moving the arm.

ART For Trigger Points in Oakville

ART is Active Release Therapy. ART is a manual therapy technique that relieves soft tissue tension. The therapist applies a deep pressure to the affected area, and then the muscle is actively moved into a stretched position. This treatment technique is used to restore movement, improve mobility and relieve muscle pain and tension.

When muscles are too tight, or have trigger points, they can restrict range of motion and cause painful movement. Targeted therapeutic pressure and simultaneous muscle movement is an extremely effective treatment technique.

Trigger Point Therapy in Oakville

Shockwave For Trigger Points Oakville

Our Oakville Chiropractors use Shockwave Therapy for trigger points for some of our more stuborn patients. The Doctors use a shockwave machine. which uses a pneumatic applicator to apply shock-like sensations to affected tissue. This therapy is quite intense, but very effective. The machine uses differently sized applicator heads depending on the size of the area being treated. The treatment can be uncomfortable, but it is quick! Shockwave application usually only lasts 1-2 minutes. Trust us, the results are worth it!

Acupuncture For Trigger Points Oakville

Another effective treatment for trigger points is acupuncture. Inserting a needle directly into a trigger point is very therapeutically beneficial. Acupuncture will significantly increase the blood flow to area around the needle, and this will boost the oxygen supplied to the muscle and help eliminate the trigger point. Acupuncture is painless and can be used to treat trigger points in most muscles. Learn more about Dr. Jenn and acupuncture treatment .

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What is a 5 Minute Text Neck Exercise Routine:

Our Chiropractic Team see this condition most frequently in teenagers and young adults, but anyone who spends significant amounts of time staring down at their phone can develop neck pain from this very poor posture.  Many people often associate neck pain with old age, but the truth is that most high school students experience neck pain or discomfort at some point.  Students nowadays spend the majority of their time on their phones or other devices to complete their homework and use social media. This causes them to look down on their device for long periods of time, which leads to the development of Text Neck. If your text neck pain was exacerbated by a contact to head, check out our concussion protocols and treatment options including acupuncture.

What Is Text Neck?

The neck is a complex, coordinated structure made up on bones, joints, ligaments, muscles, fascia and nerves.  Our Oakville Chiropractor says the neck is built for mobility.  Our necks allow for more rotation than any other part of the spine, but with that increased freedom of movement comes an increased vulnerability.  Additionally, our neck’s are supporting the bowling ball we call a ‘head’.  All the muscles, bones and nerves work in harmony when the neck and head are held in a healthy, neutral posture.  When the head and neck are moved from those ‘ideal’ postures, problems start to arise.  The term ‘Text Neck’ was coined by an American chiropractor, and refers to the neck pain and damage caused by looking own at a cellphone (or other electronic device) too frequently and for too long.

This condition is a result of overstretching of the muscles behind the neck and shortening of the muscles in the front. It can also lead to extra wear and tear of the cervical spine.  ‘Text neck’ is the close relative of ‘upper crossed syndrome’. 

In a healthy, aligned posture, the average head only exerts about 10-12 lbs of force through the muscles of the neck.  Moving the head forward by only 1 inch increases the forces exerted onto the spine by 6 times!  In children, the size of their head is larger in relation to their body size than adults.  This fact, combined with the fact that they have an increased propensity to spend their free time on an electronic device, makes them more susceptible to developing this condition. 

What is the best treatment for Text Neck?

Read More About Text Neck Here

Do Cell Phones Really Cause Neck Pain and Text Neck?

You might be reading this and think to yourself ‘I’m sure this is an exaggeration’ or ‘I don’t use my phone often enough to cause this pain’.  Our Oakville Chiropractic team bets you’d be shocked to learn how many hours a day you really spend on your devices.  Iphone users have the unpleasant option of tracking their screentime, right down to how many times a day you pick up your phone, to what applications you open first after picking it up.  Looking at your screen time tracker can be depressing, and we bet you’d be shocked with how much time you’re really spending looking down. 

Studies have shown that close to 80% of the population between the ages of 18 and 44 have their cell phones with them all the time.  They have it accessible to them all day and they sleep (ringer on) with the phone on their nightstand or in their bed with them.  We are so dependent on our electronics these days, that 23 billion texts are sent worldwide everyday.  The average American spend 5.5 hours a day on their phone, with millenials spending closer to 5.7 hours a day on their phones.  This statistics are crazy.  If you spent 5 hours a day exercising you’d be sore the next day.  So making your neck work too hard for 5.5 hours a day, and repeating that bad posture everyday, is asking for trouble. 

It’s no wonder our chiropractors are seeing more and more neck pain of ‘insidious onset’.  Patients will come in and be unsure of why they are experiencing tension, pain and headaches.  A few quick questions about screen time and work habits can quickly identify the true cause of the discomfort.  It comes as a shock to a lot of people!

What are Symptoms of Text Neck?

• Stiff, uncomfortable neck
• Upper back pain
• Shoulder pain
• Weakness in the neck, arms and back
• Headaches
• Radiating Pain (pain travelling from neck into shoulder and arm)

Don’t stress!  There are a few ways to help prevent and alleviate text neck.

What is the Anatomy of Text Neck?

Learn More About Text Neck Here

How Can You Prevent Text Neck?

Prevention is always the best option. The difficult thing about prevention of this condition are (a) some people don’t even realize how often they’re looking down at their phone and (b) sometimes its unavoidable. There are some simple tips to try and monitor electronics usage.

• Monitor your usage through an app. IPhones now have this feature built in.
• If you are working on a project, or are busy at work, set an alarm on your phone for every 1 hour. Get up from the desk or spend some time stretching. Don’t spend longer than 1 hour looking down (ideally work intervals shouldn’t be longer than 20-30 minutes, but we know taking micro-breaks at work can be hard).
• Raise the phone. It might look uncool to hold your phone up at eye-level, but your neck will be happier.
• Mix some stretching into your day. Squeeze the shoulder blades together, look upwards, extend the arms behind you slightly. Try to undo all the hours spent hunched forward looking down at your phone.
• Control your kids’ screen time. We apologize in advance for the whining that may occur when you take their iPad away, but their developing spines need a break from looking down all the time. We can’t emphasize enough how important this is!

Text Neck Treatment in Oakville:

If you have spent a few late nights at the office, or you’re studying hard at school, you’ll be at risk of developing text neck. Even without work demands, most of us spend a lot of our free time on our phones. All you have to do is take one quick look around our waiting room to see how dependent we are on our phones. Dr. Steve yells at at least 5 people a day for their poor texting posture.

What is the Best Chiropractic Treatment for Text Neck?

When the muscles are dysfunctional, like they are with text neck, the joints can also become stiff. An adjustment from our Oakville chiropractor will allow all the joints to work at their full potential. Having the neck adjusted will help the joints move to their full range of motion without any restrictions. Healthy joints are designed to move, and a quick adjustment will ensure the joints move as freely as possible. Another great target area is the mid and upper back. Looking down at a cell phone for multiple hours a day created and increased kyphosis. In other words, it rounds out the middle of the back to created a hunched forward appearance. Chiropractic adjustments to the middle back help alleviate stiffness and make you feel like you can sit up straight again. If you’ve ever felt like your back is so rounded that you can’t sit up straight even if you tried, get an adjustment! Your back will feel amazing! To further help in preventing text neck injuries, especially in children our chiropractor recommends these text neck and upper cross syndrome stretches.

Chiropractors are also extensively trained to treat the soft tissues. Muscles contribute significantly to the discomfort associated with text neck. Our chiropractors will use techniques to stretch and release tight muscles. Muscle release techniques are like targeted massages to the problematic muscles. These techniques involve applying pressure to tight muscles while stretching. Grafton is another technique used to treat the soft tissue. This involves using a tool to break up tight muscles and fascia. Both techniques are effective at relieving pain and improving range of motion.

Oakville Acupuncture for Text Neck:

Sustained poor postures results in some muscles having to work overtime. Our Oakville Acupuncturist has had a large increase in text next cases over the last 3 to 4 years. With the head hanging forward, looking down at a phone, the muscles in the back of the head and neck have to constantly be active in order to support the weight of the head. When the head it upright, all the muscles contribute to maintain a neutral posture. When the head hangs down, the muscles have to work overtime to provide the necessary support. Similar to the way your quads can feel sore after a tough workout at the gym, the neck can feel sore after prolonged poor posture.

Acupuncture can help stimulate the nerves and ‘wake up’ inactive muscles. Acupuncture can also alleviate tight muscles and get rid of trigger points that form in affected muscles. If you getting headaches from your text neck check out these acupuncture treatment. For these reasons acupuncture is the perfect treatment option! It addresses both problems, and can effectively resolve both issues! If you’re unsure about whether it is the right choice for you, come in and talk to Dr. Jenn about it!

Acupuncture involves the insertion of thin needles through the skin at specific points along neural pathways. This stimulation will affect the muscles those nerves innervate, and can help decrease muscle tone and decrease pain. There are also certain points in the body where it is safe to stimulate the muscles directly, and inserting a needle into a tight muscle can help it release. Acupuncture will also promote blood flow to the area which helps speed up the rate of healing.

What are the best Stretches for Text Neck?

Stretching is a simple way to relax the neck and shoulder muscles. In fact, our chiropractors at Nottinghill Family Wellness Centre recommend incorporating a few easy stretches into your daily routines to prevent/get rid of neck pain. Stretching the neck helps to improve posture, increase blood flow, and increase flexibility. The following stretches are chiropractor-approved and are very effective, if followed correctly. For a complete list of neck stretches click here!

Relief Position for Text Neck

When taking a break from your desk or your phone, Brugger position will help stretch tight muscles and activate other muscles that become inactive after prolonged poor posture. Sitting in a hunched position also compresses the diaphragm, and Brugger’s position will help encourage the diaphragm to expand as much as possible. To try this position, pull the shoulder blades back, look straight ahead, hang your arms by your side and turn your palms to face forward. Hold this position for a minute or two.

Watch A Video on Brugger’s Position

What are the Best Chiropractic Exercises for Text Neck?

Strengthening the deep muscles in the neck is an important part in fixing text neck. When all the muscles are strong, and activate at the right time, the neck functions optimally and is less likely to cause pain. A strong neck helps maintain good posture, helps move the neck efficiently, and helps keep the joints and muscles pain-free!

Click Here for Oakville Chiropractor Approved Treatment for Text Neck

Not all neck exercises are created equally. The exercises that help strengthen the deep muscles of the neck are often the most effective at helping improve poor posture and neck pain. When the outer muscles are tight and overactive, the deep muscles in the neck can shut off. When these muscles shut down, it creates a vicious cycle that makes the outer muscles work even harder! The bottom line is that strengthening those deeper muscles can be the trick to making sure all the neck muscles are balanced and pulling their own weight. Chin tuck exercises are a great starting point. These exercises have many modifications, variations and progressions to help increase the strength of the deep neck flexors while keeping it pain-free.

Text Neck Treatment FAQS

1. What is text neck?

Text neck is a group of posture changes and symptoms that occur do to looking down at our phones or laptops. It is characterized by rolled shoulder, anterior head posture, pain in the neck, headaches and nerve pain going down the arms.

2. How can I treat text neck pain?

The best treatment for text neck is getting off your phone or setting up your computer station with a more ergonomic approach. A chiropractor or physiotherapist would be the best practicioners to treat text neck.

3. What is the treatment for text neck?

Text neck treatment encompasses a combinatino of treatment including IFC, Graston, ART, Shockwave Therapy, Acupuncture and Manual Chiropractic Adjustments.

4. How can I prevent text neck?

Get off your phone and change the position of your computer. You need to start training your muscles and posture and getting treatment if you sit a computer all day or are on your phone for more than an hour a day.

5. Can my child get text neck?

Almost 100 percent of kids in Canada are suffering from some level of text neck since Covid. So yes, your child can get text neck and to be honest they probably already have it.

6. Can text neck be corrected?

Yes, caught early enough text neck can be corrected. But if you wait to long, it might be too late or take a very long time to get your posture back to “normal”.

7. Does a chiropractor or physiotherapist treat text neck?

Both chiropractors and physiotherapists are great at treating text neck. A chiropractor might be favored in most instances as they will manipulate the bones of your neck.

8. What happens if I don’t correct my text neck?

A life time of issues with posture, headaches, stress, anxiety and overall pain.

9. How come I never had text neck when I was a child?

Cell phones and laptops are relatively new. Today’s jobs have people on the computer more than ever. Working from home on a lap top and not a proper setup. Today’s kids are on their devices from 1 to 8 hours a day. All this ads up and causes text neck.

10. Does shockwave therapy help with text neck?

Yes, Shockwave Therapy combined with manual chiropractic adjustments are the gold standard for text neck.

What is Sinus Tarsi Syndrome?

The sinus tarsi is a tunnel between two of your ankle bones.  This tunnel can become injured from an inversion ankle sprain, especially if the sprain was severe!  People who sprain their ankles often, or do a lot of standing/walking are more at risk for developing this condition.  Individuals who are over-pronators or have flat feet can also put extra strain on this tunnel and cause irritation.

READ MORE about acupuncture and ankles

Acupuncture Oakville: Symptoms of Sinus Tarsi Syndrome

The biggest indicator of this sinus tarsi syndrome is pain on the outside of the ankle, right in front of the lateral malleolus (the bump on the outside of your ankle).  Pain is most noticeable when weight-bearing.  The pain in this area may be accompanied by a feeling of instability in the ankle, swelling on the outside of the ankle or difficulty walking on unstable/uneven surfaces. If you are experiencing any of these symptoms please start icing your ankle after prolonged physical activity or standing.

Read More about Sinus Tarsi and Acupuncture

Acupuncture for Sinus Tarsi Syndrome Oakville

The sinus tarsi is a deep structure of the ankle.  Our acupuncturist says it’s not directly accessible to the hands of a practitioner.  This is where acupuncture can be so valuable!  There is an acupuncture point that can be inserted right into the ankle joint and affect the deep ligaments of the ankle.

More treatment options for sinus tarsi syndrome in Oakville

Inserting a needle into the joint can help flush out the inflammation and decrease the persistent swelling that is often present in individuals with this condition.  The needling techniques also help to draw blood flow to the injured area and promotes healing.  This is particularly helpful for individuals who chronically injure their ankles.  The healing response dampens over time, so inserting a needle into this area can make sure the body doesn’t forget about the injury and keeps trying to heal it!

Treating the surrounding muscles is also beneficial when dealing with sinus tarsi syndrome.  The muscles on the outside of the lower leg can become strained after an ankle sprain.  Painless acupuncture points in the outside of the leg can help stimulate these muscles and speed up the healing process.  Additionally, treating the calf muscles with acupuncture helps to stimulate the same nerves that innervate the ankle joint, and this can help to decrease pain and recovery time! If you are suffering from knee pain due to compensation from your ankle injury try acupuncture! Most of our sinus tarsi patients have had chronic ankle sprains and were improper footwear. Oakville orthotics at our clinic can help with ankle biomechanics and choosing a shoe that is supportive will improve overall foot pronation.

Learn more about acupuncture in Oakville for ankle sprains and sinus tarsi

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