February 2019 Newsletter: Poor Posture
|February 2019 Newsletter |
Poor Posture: The Source of Injury and Spinal Decay
by Dr. Joshua Leuppie
How often have you found your face a few inches from your computer monitor and think, “ What am I doing? Oh my, how long have I been sitting like this?” We all seem to think that the closer to the screen we get the harder we work, or that the answer will come to us suddenly when only our noses touch the screen. Most of us would agree this is not the case and instead of the answer to our onscreen issues, we are left with nothing but strained eyes, stiff necks, and headaches. Our posture is typically one of the most overlooked causes to injuries to our musculoskeletal problems. On average, we sit 11-13 hours a day, and our posture suffers as a result. Some possible symptoms that are caused by poor posture from sitting include: headaches, neck pain, upper back pain, low back pain, arm and hand numbness/tingling, and TMJ disorder.
This month’s newsletter is not meant to scare you; the goal is to help educate on some common myths about posture and help you to understand that what you do outside of our office is just as important as what we work on together during your visits.
1. Posture cannot damage or fix the spine.
False. With the application of mechanical engineering to the spine and the soft tissue surrounding the spine it is safe to say that each joint, muscle and tendon is designed for an exact use. From the exact shape of each bone to the exact length of each tendon, these structures are designed for specific uses that without dysfunction should last for about 120 years.As an example, if you are walking around with your head bent to the right and in front of your body, you are placing extensive mechanical stress on the joints on the right front of your neck. These will wear down with time if continued stress is placed in these regions. Headaches and neck pain tend to follow overly stretched muscles. Symptoms that correspond with abnormal posture are a daily occurrence in our office.
2. My posture can vary naturally from day to day.
False. Though you can modify your posture daily, your very best “perfect posture” does not change. Studies done on repeated postural assessments show little to no change on patients who have not done postural exercises and manipulation. Though you might think that you are just “kinked” from sleep last night or an unusually long ride in the car, we are willing to bet that your head position is probably the same now in a photo as it is on your driver’s license (be it that you haven’t had any falls skiing or bumps in your car since). Posture remains unchanged until we retrain the body’s nervous and muscular system as to where neutral is.
3. My bad posture is me just not standing up straight.
False. Every movement you make is allowed through the structure of the musculoskeletal system. Just like an overstretched rubber band when muscles stay in a position too long (shortened or lengthened), that tissue will change shape and get “stuck” in that position without your knowledge.
4. I can fix my posture, all I have to do is stand up straight!
False. Posture is how we stand/sit to provide optimal efficiency out of our current structure and if you have been using bad habits for a period of time, standing up straight might not be a possibility anymore (Without putting some work into your posture that is!). Besides the weakening of stabilizers, contracture of unweighted muscles, down the front of your spine, you might be physically unable to attain postural perfection on your own. Additionally, improper feedback as to where neutral is can alter the exercises/stretches that you may feel you are doing correctly but in reality they could be even more effective!
Simple & Common Causes of Abnormal Posture:
* Leaning on the center console while driving
* Looking down all day at work
* Sleeping on your stomach looking one way all night
* Sleeping on your side with a “twist”
* Standing with your weight over your toes
* Allowing your head to drift forwards from its balancing spot over your shoulders
* Rounding your shoulders while sittingIf you are wondering what you can do to help counteract all of theses outside forces that are literally dragging you down, causing pain and dysfunction, and affecting the overall quality of the life you have, you’re not alone! Hopefully if your’e reading this you have already begun your journey toward optimal function and health with us. You might have been with us for a while on that path or you might have just started. The most important thing is that you decided to take that step towards positive change, and our goal here at Riverview Chiropractic Health is to help you achieve your goals so that we all can move better, live better, and be better.
Dr. Joshua G Leuppie and Dr. Jeremiah Davis will be hosting our Patient Education and Trigger Point Workshop, Tuesday February 5th at 6:30 pm. We will be teaching some methods to continue your in-office progress at home and setting you up for a successful road to recovery! Spots are limited so sign up at the front desk!
Join Dr. Sasha Marinaccio on Wednesday February 13th for the latest essential oils class. She will be getting you ready for spring with her “Healthy Home and Cleaning” workshop! It is a Facebook event and class, if you have any questions please see our Facebook page or feel free to ask anyone in the office for more info.
Recipe Of The Month:
Smoked Cashew Vegan “Cheese” Spread
Total time: 15m
Yield: 12 servings
Ingredients:▪1 cup / 150g Cashews▪½ cup / 40g Nutritional yeast▪1 tbsp Smoked paprika▪1 tbsp Maple syrup▪1 tbsp Agar agar powder▪1 clove of Garlic▪1 Lemon juiced▪¼ tsp Turmeric▪¼ tsp Cayenne pepper▪1½ cups / 350ml Water▪a pinch of Salt
1.Place half the water and everything else apart from the agar agar into a blender.
2.Blend until smooth.
3.In a pan put in the remaining half of the water and the agar agar.
4.Simmer for 5 mins stirring constantly. Make sure no lumps of agar agar form at the bottom.
5.Take off the heat and stir in the cashew mixture until combined.
6.Pour into a mold and then chill for an hour.
7.Enjoy within 5 days and keep chilled.8.Can be frozen to last for up to 3 months.
Read more at:
Smoked Cashew Vegan “Cheese” Spread
Recipe and photo ©nestandglow.com
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