Pain Free Performance — Posture Alignment Therapy

Posture Alignment Therapists, Graduates of Egoscue University

Neck Pain

Misalignment leads to Neck & TMJ Pain

by

 

Our head is the center and peak of our body. When the head and neck are out of alignment, the weight of our head increases the load on our neck by 10 pounds per every inch that our head is forward. As our culture continues to become tech focused, the root of neck pain and jaw pain are due to our misaligned necks and forward heads. 

 

Our neck is made up of the top part of our spine: the cervical spine. The cervical spine is a slightly concave curve that develops during the first three months of life as infants learn to lift and turn their head. The curve of our neck allows for enhanced mobility of our head. This is why we can turn our head to see something without rotating or turning our spine and shoulders. 

 

Throughout the past 20 years our culture’s behavior has changed. We no longer turn our head to look for cars behind us while driving because our rear cameras alert us when someone is there. Work days have shifted to being predominantly at the computer. The average time an adult spends on their phone is more than three hours per day. The decrease in movement of our neck and increased forward head has led to a loss of the concave cervical curve.  Without the cervical curve of our neck to support our head, our skeletal system shifts and leads to increased tension in the muscles that connect our neck to our shoulders and jaw misalignment.  

 

Within the past few years at our practice, we have seen this increase in clients presenting with neck pain and temporomandibular joints (TMJ) pain.  As the head becomes more flexed forward, the joints that connect our jaw to our head begin to shift in response to the misaligned spine of our neck. The misaligned jaw often is identified by “clicking” or pain from overuse of chewing/talking in a misaligned joint positioning. Often clients with forward head positioning and jaw misalignment present with headaches in conjugation to neck pain and TMJ pain. Forward head positioning leads to decreased blood flow to the brain from poor alignment. It might sound unusual that headaches and jaw pain are connected to your alignment, but as the head shifts forward the cervical spine becomes more flexed, decreasing blood flow to the brain, enhancing strain on the muscles around the neck, and often creating shifts within the jaw.

 

At our practice, we treat the misalignment of the head positioning that creates TMJ pain and neck pain by addressing the body as a unit. We focus to align the body vertically and reduce the flexion of the neck. One example of this would be aligning the body against a wall and placing a block between the knees with active pressure. This position allows the feedback of the wall against the head, shoulders, hips, and ankles. When holding this positioning daily, the muscles of the neck and shoulders begin to relax and have reduced tension and muscular compensation. Overtime, we are able to see a reduction in the flexed position of the head, correct curvature within the spine, and the jaw becomes more aligned.

 

Our goal during a postural alignment therapy evaluation is to identify what is driving the forward head position and jaw misalignment. Through a complete health assessment, functional testing, and gait analysis we can begin to understand the muscular imbalances in a client’s body. This will allow us to identify the muscles that need to be strengthened or released to bring the body into alignment. We do this through corrective exercises that will be done daily at home in the order to address the misaligned neck, forward shoulders, and jaw positioning. Once the body is aligned and the forward head position and shoulders are less rounded, the pain will subside and our clients are able to live a functional pain free life.

A Simple Trick to Test Your Alignment

by

Many clients seek out our practice to reduce pain and regain their quality of life. 

Often, they are not aware that their body is out of alignment. 

When one aspect of the body is altered, it changes the function of the muscles and joints that surround that site. 

For most of us, our work week involves sitting at a desk in front of a computer. 

This position drives the shoulder forward, forcing the upper back to round, and bringing the head and neck into a flexed position.

In order to not develop chronic neck, shoulder, and back pain here is a simple trick to see if you body is aligned:

Stand vertically at the wall with the back of your head, shoulders, hips, and feet touching the wall.

In this position, is your head able to touch the wall? Or is there tension in your neck from bringing the head back?

For every inch forward that your head is from the wall, it increases the weight of your head on your neck by 10 lbs!

With the Egoscue method, we can reduce the forward head positioning and neck strain by getting to the root of the problem in the body.

How long does it take to create pain relief using posture alignment therapy?

by

Most of the clients we see are in pain. These clients come to us for relief with their knee pain, back pain, hip pain, and shoulder pain. Oftentimes, our clients have been to chiropractors, physical therapists, doctors, massage therapists, and acupuncturists that have been unable to create a lasting change with their muscle and joint pain. This can be challenging for our clients because their journey for pain relief has already taken weeks and months before we meet our clients for the first time. 

 

In order to create lasting pain relief, as Postural Alignment Specialists that practice The Egoscue Method, we assess the muscular imbalances in their bodies. This begins through a complete health assessment and history to understand the patterns of movement (or lack of movement) that led to pain. We complete postural photos to see how their joint position aligns against a grid to understand how their joints are loading. This can reveal if an elevated shoulder and hip are leading to the back pain or if a forward head position is causing the shoulder pain. Finally, we complete a series of functional testing and gait analysis to determine what muscles are active or inactive that are resulting in muscular compensation and pain. 

 

When our clients leave their first postural alignment session, they can expect to feel a change in their body. This often results in a decrease in pain. If a client’s body has compensated for years, they might notice feeling “lighter” or “straighter” after doing their Egoscue therapy exercises. This is a sign that their body is becoming more functional and balanced. 

 

The work towards alignment and health takes time and effort. Our muscle memory begins to take effect in 90 days and is often the time our clients begin to notice less pain due to their enhanced alignment. Change is not always linear and might result in peaks and valleys. We encourage clients to remain focused on what is changing. Our cells and tissues are constantly adapting and we will continue to adapt new exercises and stimuli to create a change in the muscle structure. One of the great benefits of our bodies is that they are dynamic and constantly in motion. This is why the method works! Now, let’s get moving!

MY NECK HURTS!

by

I bet I hear this from 9 out of 10 of my friends almost every day. When they ask me why, my response is “have you seen your head position?”  Look at your side view in a mirror.  Is your head over your shoulders and shoulders over hips, hips over knees and knees over ankles?  The body is totally inter-connected and needs to be vertically aligned.  If that line of gravity is not vertical, then you are asking a lot of muscles to do jobs they were not designed to do, especially in your neck.  Kind of like a bowling ball on the end of a fishing pole.  Your head weighs roughly 20 pounds and it’s on the small end of your spine.  With your head forward, you are asking all the small muscles of your neck to hold up 20 pounds for hours with very little help from the larger muscles in your mid and lower back and hips.

It is important to know that your neck pain is not the problem but it is a sign that the rest of your body is not working as it should to support your head. So let’s fix the real cause of your neck pain by looking at your overall posture.

Let’s start with simple standing. Looking in a mirror, are your shoulders level?  How about hips, are they level?  Do your feet and knees point out or straight?  Do your knees point in the same direction as your feet whether they are out or straight?  From the side view, do your ankles, knees, hips, shoulder and ear line up along an imaginary plumb line?  Any deviation, vertical or horizontal, will create some form of neck or back pain at some point.

Our body is a stimulus-response system. What kind of stimulus have you been giving your body over your lifetime?  How many hours a day do you sit on average?  Add up the drive to work, sitting at work, drive home, computer time, TV, mealtime.  It’s probably more than you think.  Now, think of your sitting position.  I’ll bet your shoulders and head are not in a vertical line with your greater trochanter (that bone you feel on the outside of your upper thigh).  That means your hips are not involved in your sitting position and they should be the base of support while seated.  Your spine is in a C-curve with your head at the end of it with no base of support.  No surprise that our neck hurts and our mid back is really tight and sore.

Does this sound like you? We can help!  Put your neck pain behind you and let us show you what you can do to keep your head and neck in alignment and pain free.

Text Neck

by

“TEXT NECK”

My cousin’s 17 year old has been complaining of neck pain, headaches, dizziness, shoulder pain and even some anxiety.  As she walked across the parking lot, the cause was clear, she was looking down at her cell phone, head forward, shoulders and upper back rounded forward.  If you are reading this, you might be hunched over a desk or slumped back in a chair or even reading this on your smart phone in roughly the same position.

Whether you are 17 or 70, that position is causing you pain.  The average head weighs 10 to 12 pounds when it is in its neutral position with the ears over the shoulders and shoulders over the hips.  For every inch your head is forward, that weight doubles!  So, that young man on the bike in the picture above is effectively holding up more than 30 pounds!!  We often do this for hours without even thinking – then, we wonder why our upper back is killing us or we can’t move our neck or our shoulders are tight and painful.

The other thing that’s happening when our shoulders and back are so rounded forward is that our diaphragm cannot possibly work efficiently.  If the diaphragm isn’t working then you are not able to take a regular breath, you are not getting enough oxygen and you can end up with headaches, dizziness and yes, even anxiety.

Several years ago, a doctor gave this syndrome a name – “Text Neck” – to grab the attention of our young people.  The problem has been around ever since we began spending more and more time sitting at computers.  Now with cell/smart phones we don’t come out of that stooped position even when we are standing and walking around.

In the blueprint of the body, the ankles, knees, hips, shoulders and head line up along the vertical line of gravity as we look at the body from either side.  We call that “vertically loaded” where all of the muscles front to back, right to left, and inner and outer are working equally to maintain balance.  In order for the body to do this, we need movement, lots of it and all kinds – as big a variety as possible.  Unfortunately, in our 21st century environment, we are getting less and less movement and in a smaller and smaller box.

That is where we can help!  While I’m sure you won’t be throwing out the cell phone anytime soon, we’ve got something that can counteract the painful results of this associated posture.  The Posture Alignment Specialists at Pain Free Performance will help get you out of that small box of activity, and get you standing tall and vertical!  We will evaluate and prescribe an individualized sequence of exercises that re-activate all of those muscles that have gone off-line while texting your friends or sitting at the computer. So, if you are ready to get out of that hunched over position and get out of pain, call us!

WHAT A PAIN IN THE NECK!!

by

Maybe it was the fear generated around the recent storm or the stress of the upcoming holidays and shopping, but we have had an increase in the number of folks coming in with neck pain.  They are always surprised when we don’t do anything to their neck or give them anything to do to their neck.  It’s simple:  the neck is not the problem.  Your neck is the symptom but the problem is more likely a rounded upper back, or the shoulders hinged forward and one shoulder is higher than the other.  Either of those scenarios means that your pelvis is out of balance and out of position.

If you stand sideways in the mirror, there should be a straight vertical line from your ankles to knees to pelvis to shoulder to head.  When you don’t “load vertically” then you are unconsciously asking different muscles to do a job they weren’t designed to do. In the case of your neck, if your head is forward of that vertical line then you have been asking those neck muscles to hold up around 15 pounds!  You don’t ask your arm or shoulder to hold up a  bowling ball for more than a few seconds but that’s what your head sitting on your neck is like and you hold your head like that for hours!  Any wonder your neck hurts??

So, if your neck is hurting, it’s not your neck – it’s your posture.  Call us at Pain Performance and let us help you get your posture back in alignment.  You’ll be surprised at how many other aches and pains will disappear as well!