Pain Free Performance — Posture Alignment Therapy

Posture Alignment Therapists, Graduates of Egoscue University

Posture Alignment Exercises

Misalignment leads to Neck & TMJ Pain

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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

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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.

A look into Knee Pain

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As postural alignment specialists and graduates of Egoscue University, our focus is on the position of the client’s load bearing joints. Our shoulders, hips, knees, and ankles bear the weight of our body when standing and moving upright. When we look at our client’s joint position, many of our client’s are surprised by their knee position. 

The load bearing joints of the shoulders, hips, knees, and ankles should align.

Try this:
Stand in front of the mirror
Look at the middle of your thigh bone that is named the femur. Then look at the middle of your knee cap.
Draw an imaginary line from the center of the thigh bone to the middle of the knee cap.
Does the knee turn to the outside of the body or does the knee roll toward the middle of the body?

If the center of your thigh and center of your knee cap are not in line, the rest of your load bearing joints are picking up the work for the uneven load. This uneven load leads to knee pain, arthritis in the knee joint, bursitis, and torn ligaments!

When knees turn out or roll toward the middle of the body, there is significant wear and tear on the knee joint. Imagine going up and down the stairs with the knee cap pointing outward. The friction and demand on the uneven knee joint will lead to knee pain. Over time to avoid the knee pain we begin to sell our house to live on one level or we take the escalator to avoid the movement that leads to pain. This avoidance of triggers will decrease the feeling of the knee pain, but does not address the cause of the knee pain.

Oftentimes the exercise we do to be healthy and support our heart, aggravates our knees and we begin to wonder why. If your knees turn outwards and you cycle or run for 30 minutes, that is 30 minutes that your knee joint is impacted and inflamed. Frequent wear and tear from a misaligned knee exercising on the elliptical, bike, or treadmill will lead to arthritis of the knee and the need for a knee replacement. The exercise is not the enemy, but the position of the knee cap in relation to the thigh bone and pelvis. 

How do we avoid knee replacements, ligament tears, and arthritis? We must consider the muscles that support the thigh bone (femur) and knee cap (patella). Through a postural alignment assessment, we will identify what is off in your body and which muscles need to be activated to bring your body into alignment. By correcting and supporting the position of the lower legs, you will continue to be able to tackle stairs and maintain your heart healthy cardio!

A Peek inside Postural Alignment Therapy Evaluation

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When clients are new to postural alignment therapy, they become awakened to a new awareness of viewing the body. What do we mean by this?

When someone is in chronic or acute pain, the pain becomes their focus. Pain requires individuals to use great effort in order to function throughout their day. Their attention is centered on how to avoid pain. Our bodies are skilled at compensating. To reduce overall pain, our bodies will change the way in which we move as a form of survival.  

So as Egoscue therapists where do we start?

First: We place the focus on the joint position. We identify the joint position though palpating or touching the joints. But what does the joint position tell us? 

When we look at the body, we are looking for what is different from the natural skeletal position. 

        Do the shoulders, hips, knees, and ankles align? 

        Is a shoulder elevated? 

        Or, do the knees and feet turn out instead of being straight. 

If any of these joints are off, the body is unable to work as a unit and pain results from misalignment. 

Second: We assess the way the body is loading. 

        We do this by having the client do a body analysis. The client closes their eyes and connects to the weight of their body. Oftentimes, clients are heavier on one foot and their 

weight distribution can be uneven in both feet. This allows us to know that their body’s are misaligned and that natural compensation patterns are occurring for the client to move. As therapists we

use this assessment to understand the way the client’s joints load the weight bear of their body. This information helps us establish a baseline of their imbalances. 

Third: Gait analysis

All joints and muscles have a function or movement that they perform. When a person is misaligned and their joints are different than the natural skeletal position, their body will compensate for

this misalignment. We, as therapists, look at the way a client walks and moves. We are looking for what part of the body is not working and what parts of the body are compensating for the work

of the inactive part of the body.  Compensation can be new or have developed over years.

Often times in gait or walking we notice:

       No arm swing or more arm swing on one side

       Rotation and twisting in the upper body

       Elevation of a hip

       Knees and feet being turned outward or inward

       Uneven heel strike and decreased movement in the feet

Any compensation pattern will lead to inflammation, arthritis, pain, and decreased quality of life. 

So what do we do with this information!?!

 

Our goal is to pull the body into alignment. We correct the muscle imbalances and improve the way the body moves. Without proper alignment and motion you will set your body up for pain. Correct the alignment and live pain free.

Exercise and Egoscue

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We tend to think about our daily exercise as strengthening our muscles or stretching our muscles. We do it every day, we are committed and diligent to maintain our strength and flexibility. If we stopped any part of our routine, we’d lose ground and our body would suffer, right? While there is truth to this, it may not be the appropriate thing to do when you are in pain. As Egoscue therapists we are trained to look at the body using a different approach.

In my physical therapy training, I learned the origin and insertion of all of the muscles and where they connect to the bones. I was taught the particular function and range of motion of each of the individual muscles. In physical therapy, I was trained in specific techniques to treat neck pain, back pain, hip pain, knee pain, shoulder pain – you name it. I also designed personal fitness programs to get people strong. I taught stretch classes to relax tight muscles. I owned a fitness studio in the 1980’s when aerobic classes were the thing to do. I taught classes 7 days a week and had so much fun! I was in great shape but my body was a mess. Why? I never thought about the position of my joints. Even with pain, I would have been hard-pressed to give up my exercise. It was a big part of my life. My new Egoscue clients feel the same way when initially stepping back from their exercise might be necessary. They feel as though they will lose ground with their fitness.

Here is what I now understand from my training and certification utilizing the Egoscue Method for the last 13 years. Our habits and old injuries can change the position of our joints. When joints no longer line up correctly, an uneven force goes through them when they bear the weight of your body. This new uneven pattern wears down the cartilage and changes the balance of the muscles. Some muscles are doing more work than they are designed to do, causing them to get stronger and other muscles are doing less work than designed, causing them to weaken. The overall loading of the joints is now very compromised. Let me give you an example:

John Doe works at his desk all day with his back rounded and shoulders slumped over his computer. Years of this posture becomes habit and his muscles now rest in this position. Some of his muscles have shortened over time making it difficult for him to stand straight and pull his shoulders back. It feels normal to have rounded shoulders. John Doe really does not think about it. He has no pain. John Doe goes to the gym and does weight training. His shoulders and his upper back are rounded as he performs bicep curls. Yes, he is strengthening his bicep muscles but, he is also reinforcing the uneven loading of his spine and shoulders.

Fast forward a couple of years and John Doe now has lower back pain. The rounding in his upper back and shoulders changed his center of gravity. This causes the muscles of his lower back to work harder to compensate for the changed center of gravity. The body’s response is that the lower back muscles are tight, creating pressure on the nerves. Strengthening and stretching the muscles of the low back will NOT change the position of the rounded upper back and shoulders. John Doe’s back pain is caused by the position of this upper back and shoulders.

John Doe looks everywhere for relief – physical therapy, chiropractic, acupuncture. Everyone is trying very hard to help but focusing on his back. He still hurts. He finally ends up at Pain Free. In order to help him using the Egoscue Method, we focus on his body as a unit, his alignment. We might recommend temporarily changing how he works his biceps until his upper back and shoulders are in a better position. Does this mean he can never do bicep curls again with weights? Absolutely not! It just means that he may need to back off his old exercise routine a bit until his body responds to the new exercise designed to correct the upper back and shoulder position.

You can understand now that everything in the body is connected. Working on the body part that hurts will not change the way the body moves. The Egoscue Method has taught me how to look at the body as a whole, no longer thinking about strengthening or stretching muscles but alignment. When John Doe stands in front of me in pain, my focus is determining misalignment, what is necessary to correct it and getting him back to his life pain free. Maybe his focus is to be out of pain so that he can get back to his bicep curls. We both win.

Moving Toward Being Pain Free

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We often work with clients experiencing significant changes in their quality of life due to pain. Many are having pain for the first time and don’t understand why. They progressively and reluctantly remove the activities they love that seem to increase pain. Ironically this leads to no longer being able to sit, stand or move without discomfort. The catch is, even in pain, our bodies are meant to move. Ultimately, the body moves the way you move it or, doesn’t move because you don’t move it.

If you have been a cardio-queen, spending an hour doing the elliptical every morning and then go off to work sitting for eight hours, that’s a problem. Perhaps you’re a jogger and pound the pavement on the weekends but lay low during the week. Both of these scenarios can cause pain over time. Parts of your body and muscles are deprived of oxygen for all that time you are sitting or sedentary. Most people are out of alignment and can unwittingly create more dysfunction with activity. It creeps up on you and then one day, as our clients describe above, you are in pain for the first time. You have back pain, hip pain, foot pain, neck pain or shoulder pain and you don’t know what to do! You hurt, so you stop the morning exercise, the running, the elliptical. Inactivity is not the answer, but the right activity to correct your alignment is key to healing your pain.

At Pain Free, our job is to evaluate each client’s body, to diagnose what is truly causing the pain and reintroduce appropriate movement. This prescribed movement restores alignment, naturally removing pain which reunites people with the activities they enjoy! Let us join you on this journey back to moving well and doing the things you love to do.

What is Different About Egoscue?

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People ask us all the time “how is Egoscue different?” At Pain Free Performance, we want to get down to the root of your pain. Egoscue therapy looks at the entire body and determines what joints are out of alignment and therefore, are not mobilizing correctly. When this happens, other muscles will try to create the movement for the weaker muscles. This is what pulls the joint out of the right position.

Egoscue looks at each area of the body and determines which muscles are too tight or overworking. Through gait analysis and functional testing, Egoscue therapy can determine how your body is moving. Then the fun part begins. Our Egoscue University trained therapists will work with you to determine how to release the overworked muscles and how to wake up the muscles that are weaker and not supporting the joints. In other therapies, like traditional physical therapy, therapists work to strengthen the weakened joint, but overlook the compensations from different parts of the body. Egoscue therapists understand that your spine rotates because your right foot is turned out. Egoscue therapists at Pain Free Performance take it a step further and notice the over developed muscles on the right side of your spine. Their Egoscue training promotes further testing to release those muscles before they re-balance the rest of the body.

Want to get back to the life you had before pain? Live the life where you could move naturally and not in order to avoid the pain? Try Egoscue therapy at Pain Free Performance and let’s uncover the root of your pain.

You get injured, what do you do about your Egoscue program?

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It’s a beautiful day and you’re enjoying the outdoors. Then, bam! You slip over an acorn on the sidewalk and you’re down. And, you’re hurt. You have a knee injury, bruised elbows, a jammed wrist, you have swelling and ankle pain, not to mention you hit your head and the neck pain is killing you. Even if nothing is broken, there is so much pain!

When something like this happens and you’re injured, the advice used to be to put your feet up and rest. And, the last thing you want to do is “exercise”. But, we know better now. Your body will start compromising the minute you get up off the sidewalk. You’ll be guarding, limping and twisting to try to avoid the pain and that will throw everything off in your body. We don’t want you to get “stuck” there, so don’t stop moving but knowing the type of movement to do based on your injuries is key.

Your alignment will affect the outcome and recovery of the new injury. Even if there is a fracture, we’ll provide a revised program based upon your injury and how it affects your ability to do your Egoscue menu. For example, if you can’t handle full weight because of your foot pain or knee pain, we alter the position to take pressure off your injury. If you have a shoulder injury and you have arm pain, we can work around that. We align the rest of the body focusing on straightening your spine and your shoulder becomes less forward making you more functional. This will keep you on your path toward becoming properly aligned, assist in healing your injury properly and get you back to being pain free.

So if you’re injured, after getting the necessary diagnostics, call us and we’ll provide you with an updated program to get you through this unexpected setback. If you have an upcoming appointment with us, don’t cancel it, call us and come in. Your new menu will address the changes that occurred from the fall, while correcting the previous imbalances without compromising your recovery. This will speed up your body’s innate ability to heal by giving it the proper stimulus! We’ll keep you moving forward toward your pain free alignment goal while you’re healing.