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The Link between Stress and Headaches
The Bottom Line
Are you feeling rushed? Are you dreading a big meeting at work?
Take it from the leading provider of natural tension headache treatment in Little Rock, North Little Rock, Maumelle, Cabot, Sherwood, Jacksonville, Benton or Bryant – these events can all add up to stress and headaches. Often it’s not the event itself that results in a headache but your body’s reaction to stress. If you deal with stress by clenching your jaw or tensing your muscles, you may be more likely to experience headaches due to these coping behaviors. So, why does this happen and what can be done about the stress and headaches cycle? Read on.
Why it Matters
Way back when, our bodies evolved our fight or flight response for the purpose of making sure we would be adequately prepared to deal with any of the physical dangers we very realistically could have encountered on a daily basis. As a result, our heart and breathing rate, blood pressure, and blood flow to our extremities all increase during such an event. It’s this fight or flight response that allowed us to effectively prepare for battle or to flee from predators in the wild. Of course, we’re still hardwired with this very useful and necessary instinct, but times certainly have changed! Today, our bodies find it more difficult to differentiate between physical danger and psychological stress. We may react to that dreaded big meeting at work with the same internal reactions as if we were being chased by someone or something!
So, how does all this relate to headaches?
If there’s one thing you should understand about stress, it’s that it can and often will worsen your symptoms when you’re not feeling well. There is a very real link between all kinds of stress and headaches. Episodic headaches, or those that occur sporadically, are often triggered by isolated, stressful incidents. A few of the most common everyday stress triggers include anxiety, poor sleep habits, or significant life changes. Chronic headaches are often triggered by daily, constant stress and a lack of regular exercise. To help you combat this cycle of stress and headaches, we’ve compiled a list of some of our top tips for reducing stress so you can reduce your headaches.
Tips for Reducing Stress and Headaches
Exercise More
Regular exercise boosts endorphins, which help put you in a better mood. Making time to get up, get out, and get moving regularly also helps boost your overall energy levels so you can shift your focus away from whatever event or string of events is stressing you out.
Get Some Sleep
We repeat: get some sleep to turn the dial down on stress and headaches. When you can, aim to get at least 8 hours of sleep each night and do your best to keep your sleep schedule consistent. Falling asleep at the same time every night and getting up at the same time each morning will help you fall into a healthy sleep pattern. Recent studies indicate that our sleeping habits can contribute to our risk of experiencing headaches, particularly migraines. In fact, the majority of people living with chronic migraines and other chronic types of headaches often also experience some level of insomnia.
Relax
This is more than just a mantra when it comes to reducing stress and headaches, ladies and gentlemen. It’s important to set aside time to specifically practice relaxation techniques that can help you feel calm during periods of high stress. Meditation and yoga are two techniques that can help you feel both physically and mentally relaxed so you can mitigate the onset of stress.
See a Chiropractor
Keeping your spinal joints moving correctly can help reduce the strain on your spine and its supporting muscles. Chiropractic care can help you relieve pent-up stress in your body and get you feeling better quickly. So, come see us for natural tension headache treatment in Little Rock, North Little Rock, Maumelle, Cabot, Sherwood, Jacksonville, Benton or Bryant. Tension headaches are triggered when the neck and scalp muscles become tense or contract, and this often occurs when we hold our heads in one position for an extended period of time. Many people spend their days working at a desk, and doing so for hours on end usually results in an uptick in tension headaches. Sleeping with your neck in an awkward position may also trigger a tension headache. Recent studies have shown that chiropractic care can help headache patients find lasting relief. Chiropractic adjustments to specific joints in the neck, upper body, back, and other extremities can help correct the physical imbalances behind those tension headaches so you not only move better but feel better.
Next Steps
So, can stress cause headaches? Yes.
While there is a link between stress and headaches, now you know there are very simple, real ways you can combat this cycle. Remember, when you feel your stress levels starting to rise, take a moment to practice your favorite relaxation techniques. Make time for essential preventative self-care like daily exercise, balanced meals, and balanced sleep. And be sure to periodically schedule visits with your favorite chiropractic team. If you’re interested in natural tension headache treatment in Little Rock, North Little Rock, Maumelle, Cabot, Sherwood, Jacksonville, Benton or Bryant, we’d love to help you!
Our expert team will work together with you to keep your body relaxed and moving well to help you find lasting relief from stress and headaches.
West Little Rock
12120 Colonel Glenn Rd, Ste 6200
staff@omnisrehab.net
North Little Rock
5107 Warden Rd, Ste 7
omnisrehabnorth@gmail.com
What Type of Headache Do You Have?
The Bottom Line
Headaches are experienced a little bit differently by everyone. Patients at our chiropractic headache clinic in Little Rock, North Little Rock, Maumelle, Cabot, Sherwood, Jacksonville, Benton or Bryant may report feeling tired or that they’re dealing with some blurred vision or that they have a chronically stiff neck – you name it. Often, they find themselves unable to function for the day because of their headaches. But, while the symptoms may vary, all types of headaches have one thing in common  they are not “normal” to deal with frequently. If you’ve been doing your best to live with recurring headaches, it’s time to figure out the type or types of headaches you’re dealing with.
Why it Matters
As you probably know all too well, there are many different types of headaches. Knowing which one you have is the first step toward finding relief and the best way to do that is to consult with a healthcare professional. And if you’ve been looking for a chiropractic headache clinic in Little Rock, North Little Rock, Maumelle, Cabot, Sherwood, Jacksonville, Benton or Bryant, you’ve come to the right place. Our doors are open and we’re here to help.
Here’s an overview of the most common types of headaches that people from all walks of life experience.
Most Common Types of Headaches
Migraine
Migraines come in all shapes and sizes. Typically you’ll feel a throbbing on one side of your head. This type of headache can be excruciating and can last up to 3 days. You will likely feel nauseous and may be sensitive to light, sound, or smell.
Here are a few additional key facts about migraine types of headaches:
- These headaches are thought to be related to the release of inflammatory substances in the head.
- Migraine-type headaches are twice as common in women because of hormonal influences.
- Migraines often tend to pass quicker in children.
Tension Headache
Tension types of headaches are very common and affect up to 20% of the population. They can also appear when you’re experiencing a migraine. Tension headaches usually consist of constant dull pain on both sides of the head as a result of tense or contracted neck and scalp muscles, and these types of headaches can last anywhere from a few hours to several days. Stress, anxiety, and depression are a few common triggers of tension headaches. You could experience these types of headaches as the result of dehydration, loud noises, a lack of sleep, or even not getting enough exercise as well. While that may seem like a long list with some potentially unavoidable triggers, the good news is that a number of them can be addressed as part of a healthy overall lifestyle.
Here are a few additional key facts about tension types of headaches:
- Tension-type headaches are the most commonly experienced headache.
- This headache is described as pressure or tightness, often like a band around the head.
- The pain associated with tension headaches can sometimes spread into or come from the neck.
Cluster Headache
Unlike migraine headaches, cluster types of headaches are usually experienced more by men than by women. Those experiencing this type of headache generally feel an intense burning or even a piercing feeling behind or around one of their eyes. Cluster types of headaches usually come when you least expect them and can last anywhere from approximately 15 minutes to 3 hours.
Here are a few additional key facts about cluster types of headaches:
- Cluster-type headaches affect fewer than 1 in 1000 adults and affect six men for every woman.
- Cluster headaches, while often brief, can occur up to several times a day.
- Those experiencing these types of headaches may have tearing and redness in the eye or a blocked nasal passage affected side.
Next Steps
We all deal with headaches every now and then, so we often don’t perceive them as serious enough to warrant a clinic visit. In fact, it’s estimated that half of the people who deal with headaches are self-treating. That may be why many people are not aware that there are effective headache treatment options that are natural, non-invasive, and that don’t involve prescription or over-the-counter pain medications. That may be why many of the patients we see at our chiropractic headache clinic in [your city / town / neighborhood] are surprised to learn that overuse of medications intended to relieve their headaches can actually lead to more headaches!
So, if you’re having trouble with migraine, tension, or cluster headaches, give us a call today.
Recent studies have shown that chiropractic care can play a big part in reducing the intensity, severity, and frequency of many common headaches without those risky medications. Our compassionate team will work with you to identify the root cause of your headaches and we’ll provide the gentle, movement-based care chiropractors are known for to help you break free from your headache pain.
Science Sources:
Tension Headache. MedlinePlus. 2019. Headache Disorders. WHO. 2016.
West Little Rock
12120 Colonel Glenn Rd, Ste 6200
staff@omnisrehab.net
North Little Rock
5107 Warden Rd, Ste 7
omnisrehabnorth@gmail.com
How to Prevent Sciatica Pain
Bottom Line:
As we discuss how to prevent sciatica pain with our sciatica patients, we often notice that many of them will make the comment that they don’t know how they hurt their back when they start receiving treatment. And that’s a completely logical statement to make. It’s easy to understand how lifting a heavy object at work or sustaining a blow of some kind or simply moving in an awkward fashion could result in an injury to your back. The pain that comes with that injury tells you that you could have pinched a nerve and that’s why you’re experiencing sciatica symptoms.
But, what we’re about to tell you as we dive into how to prevent sciatica pain naturally may surprise you. Research has shown that too much sitting may be one of the most common reasons you find yourself experiencing that sciatica pain.
That’s completely understandable.
As the leading sciatica pain specialist in Little Rock, North Little Rock, Maumelle, Cabot, Sherwood, Jacksonville, Benton or Bryant, we’ve seen the very real impact sitting too much has on our patients.
Here’s why.
Why it Matters:
When you spend hours per day sitting down, the muscles that support your low back aren’t regularly activated, so they can start to atrophy or weaken. This can lead to imbalances in your back that then result in increased pressure and stress on your spine. Without the support of the stabilizing muscles your spine relies on to keep your vertebrae, discs, and nerves in balance and aligned, you’re more likely to injure your back. To put that in perspective, we’ve seen patients who’ve injured their back from lifting lightweight items around the house. Fortunately, the “how†in how to prevent sciatica pain is probably even easier than you think. We like to say “motion is lotion” for your body. When it comes to how to prevent sciatica pain, movement-based care is at the top of the list. Stretching, for example, before and after any physical activity can help you both improve your flexibility and reduce your chances of experiencing a number of avoidable injuries. Modern research also indicates that consistent exercise can stop or even reverse the effects of too much sitting. Incorporating just 30 minutes of exercise each day can help strengthen the supporting muscles around your spinal column to help prevent future episodes of sciatica. Other recent studies tell us that getting periodic spinal adjustments can have a part to play in both the correction and prevention of conditions that can cause sciatica pain. In fact, the top research journal SPINE found that maintained chiropractic care can evaluate, detect, and potentially prevent future disc problems and low back pain episodes.
In other words, chiropractic can be a very effective “how†when you’re considering the actual steps of how to prevent sciatica pain and the recurrence of symptoms.
If you’re looking for a sciatica pain specialist in Little Rock, North Little Rock, Maumelle, Cabot, Sherwood, Jacksonville, Benton or Bryant that takes a holistic approach, you’ve come to the right place. When most people think of chiropractic care, they typically picture “getting their back and neck cracked.†While It is true that chiropractic adjustments are a big part of the chiropractic treatment of sciatica, we actually use a variety of treatment methods to address sciatic nerve impingement and pain. As chiropractors, we take a whole-body (holistic) approach to health and healing. We combine techniques like adjustments, massage, exercise, nutritional advice, and weight loss management to create a wellness plan unique to each individual.
Next Steps:
We’ve seen our patients enjoy significant relief from sciatica pain and improved mobility with continued chiropractic care. Maintaining your body with movement-based care is key in how to prevent sciatica pain. We recommend including regular chiropractic care in addition to implementing some level of planning to help get and keep you moving daily. Even if time is tight most days, taking a few minutes every hour to get up and walk around can go a long way. Starting small is better than not starting at all! And, as days become weeks, months, and years, the exercise you do now will pay huge dividends down the road to keep you happy, healthy, and pain-free. If you have struggled with recurrent or chronic sciatica pain, you’re not limited to invasive surgical procedures, injections, or prescription pain medications to find relief.
You deserve better.
Schedule an appointment with a holistically focused sciatica pain specialist in Little Rock, North Little Rock, Maumelle, Cabot, Sherwood, Jacksonville, Benton or Bryant like us. We’ll work together to pinpoint the root cause of your pain and come up with a plan that can help you get and stay out of pain for years to come.
You deserve nothing less!
West Little Rock
12120 Colonel Glenn Rd, Ste 6200
staff@omnisrehab.net
North Little Rock
5107 Warden Rd, Ste 7
omnisrehabnorth@gmail.com
Science Source:
Maintained Spinal Manipulation Therapy for Low Back Pain. SPINE. 2011.
The Top Causes of Sciatica Revealed
Bottom Line:
Here’s something that might surprise you as you dive into the top causes of sciatica.
Sciatica is not a condition, disorder, or diagnosis in and of itself. Sciatica pain can be described as dull, achy, sharp, or shooting pain in the lower back and hip, buttock, and leg on one side of the body. Some may also experience burning, numbness, or tingling sensations. When someone says they “have sciatica,” what they really have is a very specific set of symptoms hinting at an underlying condition. Many of our sciatica patients often comment that they don’t know how they hurt their back. Well, that actually makes sense.
What is that underlying condition 99.9% of the time?
Most all the top causes of sciatica are linked to the irritation, compression, or impingement of a sciatic nerve.
How do we know this?
When a nerve is compressed or irritated  be it from a herniated spinal disc, bone spur, or ligament overgrowth  it can become inflamed and painful. And, as you may have noticed, the causes we just listed aren’t isolated to injuries.
Why it Matters:
Not all of the top causes of sciatica are injury driven in the traditional sense. Natural changes that occur as we age, the pressure of gravity, and even stenosis (narrowing of the spinal column) can also contribute to the development of compressed or “pinched” nerves and sciatica pain. The two sciatic nerves (or, more specifically, nerve bundles) are the longest nerves in the body and for that reason, there are lots of opportunities for either one to become irritated. These are the major nerves to your legs, and they provide the sensation and motor fibers that allow you to stand up, walk, and run. That should give you a better idea of how any irritation to either sciatic nerve related to the top causes of sciatica can result in those very noticeable and often disruptive symptoms.
Think of your nerves like small, high-powered electrical lines. They transmit signals from the power station  your central nervous system  out to all of the muscles, organs, and cells in your body. The electrical lines or nerves in your low back travel down your hips, buttocks, and legs to your feet to your toes. If the nerve is irritated at the power station, it will affect everything along the path of that line. That is why a spinal disc irritating a nerve in your low back can result in pain down into your leg! Sciatica pain can occur at any point along the course of either sciatic nerve depending on where the irritation exists, and it can then radiate from there.
It’s possible to experience sciatica symptoms without low back pain. It’s possible the pain in your leg isn’t related to an impingement of its sciatic nerve. That’s why it’s so important to seek sciatica treatment in Little Rock, North Little Rock, Maumelle, Cabot, Sherwood, Jacksonville, Benton or Bryant from a healthcare professional who not only has an in-depth understanding of the top causes of sciatica pain, but of pain in the lower extremities as well.
Back to our analogy.
Just like your local power company needs to perform maintenance on their equipment, you should also perform periodic maintenance on your body. pain can often be resolved without the need for surgery, spinal injections, or pain medications prescribed by an MD. Staying active with daily exercise, stretching, and periodic chiropractic care can help prevent issues in your low back. Chiropractic care is an ideal treatment for sciatica pain because it can directly address the root cause of that pain. In fact, in one recent study researchers observed that over 90% of patients with symptomatic sciatica reported being “much better” or “better” after receiving chiropractic care.
Next Steps:
Periodic chiropractic care has the potential to increase your flexibility and range of motion, help keep your spinal discs healthy, and it could even prevent future episodes of back pain and the development of the top causes of sciatica. In our practice, we utilize various treatments, including adjustments, to correct spinal conditions such as herniated discs and minor vertebral displacements (subluxations) as well as joint restrictions related to scar tissue and muscle spasms to both help relieve your sciatica pain and prevent it from recurring. So, if you don’t have your next visit on the books, be sure to reserve your appointment today!
And if you’re considering booking your first appointment, know that you don’t need a referral to see a chiropractor like us specializing in sciatica treatment in Little Rock, North Little Rock, Maumelle, Cabot, Sherwood, Jacksonville, Benton or Bryant. Simply pick up the phone, book online, or send us a message to get started. A little maintenance today can go a long way towards a healthier tomorrow, and we’re here to help.
West Little Rock
12120 Colonel Glenn Rd, Ste 6200
staff@omnisrehab.net
North Little Rock
5107 Warden Rd, Ste 7
omnisrehabnorth@gmail.com
Science Source:
What You Need to Know About Sciatica
Bottom Line:
Let’s dive right into what you need to know about sciatica. To understand what sciatica is, it helps to think of sciatica more as a set of symptoms than a condition. When you hear someone say they “have sciatica,” what they have is pain, numbness, or tingling that starts in their low back or buttocks and extends through the lower extremity on one side of their body. And wow, can it hurt!
It can also become chronic. That’s why it’s a smart idea to seek out a chiropractor specializing in sciatica treatment in Little Rock, North Little Rock, Maumelle, Cabot, Sherwood, Jacksonville, Benton or Bryant.
Here’s what you need to know about sciatica and how it develops.
If a nerve in your low back is compressed or “pinched”, your body is sure to let you know about it with a jolt of pain. The sciatic nerves are the longest nerves in the body. Several individual branches or nerve roots in your lower back combine to form the sciatic nerves which travel down into each of your legs. Although you have two sciatic nerves (one on each side of your body), sciatica symptoms typically only occur on one side of the body as noted above. If you have radiating pain down both of your legs, it is less likely that the pain is caused
by a pinched sciatic nerve.
Some of the common symptoms people experience when one of the sciatic nerves is pinched or irritated include:
â— Increased leg pain when sitting.
â— Weakness in the leg or foot.
â— Sharp pain that makes it difficult to walk.
Such symptoms need no introduction. They’re probably what lead you to take some time to find out what you need to know about sciatica. Pain is your body’s way of saying “pay attention inside now!” Each of the above symptoms is a warning sign from your body. It’s your body’s way of letting you know you’ve pushed past its limits.
The good news?
With the proper care and a little time, you can get your life back!
Why it Matters:
Did you know that sciatica often resolves without you having to resort to risky medications or a dangerous surgery? No – we’re not talking about sciatica pain that seemingly disappears on its own.
This is really what you need to know about sciatica and to commit to memory. Trust us, that pain will return if the underlying issue is not addressed. In fact, we’ve heard many of our sciatica patients describe their symptoms as sciatica attacks for this very reason – they come back! Chiropractic is a safe, effective, natural, and popular treatment strategy for sciatica pain. The numbers don’t lie. In one widely circulated study, researchers observed that 89% of patients suffering from symptomatic sciatica responded very well to chiropractic adjustments. As the leading chiropractor specializing in sciatica treatment in Little Rock, North Little Rock, Maumelle, Cabot, Sherwood, Jacksonville, Benton or Bryant, we’ve seen it time and time again right here in our practice. Movement-based strategies such as spinal adjustments, controlled exercise, and dynamic stretching are a few of the most effective ways to relieve low back issues. This is also what you need to know about sciatica. Chiropractic care currently ranks at the top of many leading healthcare organizations’ recommendations to relieve sciatica and low back pain. Medications and injections and surgeries are no longer considered first-line treatments both because of their inherent risks and, ultimately, limited effectiveness. And not only are movement-based strategies effective at providing relief, but research also indicates these may be able to offer a preventative effect when continued over time. If you’ve thought about therapy that doesn’t include spinal mobilization, here’s something else to consider…
A recent study found that 20% more study participants experienced sciatica pain reliefwhen spinal adjustments were included with a regular exercise routine.
Next Steps:
Sciatica pain has the potential to severely impact your quality of life. But when it comes to what you need to know about sciatica, rest assured that you don’t need to immediately resort to medications, injections, or surgery to correct the problem. Top research publications have shown that risky prescription pain medications are hardly ever more effective than a spinal adjustment.
The best way to treat sciatica is with the care offered in our practice. Spinal adjustments, stretching, and exercise have all been shown to be extremely effective at reducing sciatica pain by reducing the pinching (or compression) on your spinal nerves.
Starting with chiropractic care is the smartest decision you can make.
If you or someone you know is struggling with sciatica pain, schedule an appointment with a chiropractor specializing in sciatica treatment in Little Rock, North Little Rock, Maumelle, Cabot, Sherwood, Jacksonville, Benton or Bryant like us today.
Our doors are open, and our expert team is here to help!
West Little Rock
12120 Colonel Glenn Rd, Ste 6200
staff@omnisrehab.net
North Little Rock
5107 Warden Rd, Ste 7
omnisrehabnorth@gmail.com
Science Source:
Outcomes of Patients with Symptomatic Herniations Receiving Spinal Therapy. JMPT. 2014.
What is Sciatica?
Bottom Line:
Nearly everyone will have back pain at some point in their life, but with sciatica  well, you’ll know something is different right away!
So, what is sciatica? What is sciatica pain like?
Sciatica really describes a set of symptoms rather than a condition. The most common symptom can be described as pain that begins in your lower back, travels down through your buttocks, and extends down your leg, usually on just one side of the body. That shooting pain down your leg is often caused by compression of the sciatic nerve or one or more of the other nerves exiting your spine. And it might surprise you to know that even a tiny amount of pressure can result in a tremendous amount of pain. So, getting rid of the associated inflammation and then opening up space for the nerve are both essential steps on the path to finding relief. That’s where we come in.
If you’re looking for a chiropractic-focused sciatica doctor in Little Rock, North Little Rock, Maumelle, Cabot, Sherwood, Jacksonville, Benton or Bryant, you’ve come to the right place. We specialize in providing gentle spinal manipulative therapy to help you fix your sciatica pain naturally. Sciatica pain leads many people to think their “condition” must be so serious it can only
be healed by a surgeon. Or that they must need spinal injections. Or that they must resort to prescription pain medications. We’ve even heard patients refer to their pain as sciatica attacks!
So, when they are told that chiropractic treatment can provide the same level of pain relief as those invasive interventions  well, it sounds too good to be true.
Why it Matters:
Let’s talk about the function of pain for a moment. Pain is your body’s way of signaling to you that something needs your attention. So, what is sciatica pain? A signal.
Think of it as your body saying, “Pay Attention Inside Now!”
When a problem occurs in the body, due to ergonomic stress, spinal misalignment, or degenerative changes, the body uses pain as a signal for us to pay attention and act. And believe it or not, pain is usually the last thing to show up and the first thing to leave, whether we’re talking about injuries or spinal conditions. To understand why we recommend seeing a chiropractic sciatica doctor in Little Rock, North Little Rock, Maumelle, Cabot, Sherwood, Jacksonville, Benton or Bryant and why our non-invasive methods work, it helps to take a closer look at a common underlying cause of sciatica pain. Just like you’ve probably Googled “What is sciatica?†a time or two in your life, you’ve probably also Googled “What is a pinched nerve?” The pinching or compression of a spinal nerve can occur because of an injury to one of your spinal discs (such as disc herniation), the development of a bone spur, or even ligaments that have simply increased in size. Whatever the underlying issue, it’s likely to cause noticeable levels of pain and discomfort until you’ve taken steps to decrease the inflammation and open up space for the affected nerve, and, in many cases, also taken steps to also improve the movemen of the surrounding spinal joints. Check, check, and check! We can help.
You don’t have to live in pain, and you don’t have to settle for surgery, injections, or pain medications. You deserve better.
So, what is sciatica?
A set of very specific symptoms signaling the presence of an underlying condition that chiropractic care can help resolve  no surgery, injections, or pain medications required. Top research publications have shown that people struggling with sciatica pain can get fantastic results with chiropractic care. In fact, in one recent study, researchers found that 60% of participants with
symptomatic cases of sciatica benefitted from chiropractic adjustments to the same degree as if they underwent surgical intervention (again, without any of the risks!). And what many may not know is that beyond adjustments, exercise and rehab can also help strengthen the muscles supporting your spine to reduce the likelihood of a relapse. Yes, we do that too!
Next Steps:
At the end of the day, what is sciatica? A seemingly sudden onset of pain, numbness, or weakness in your legs that can be scary. So, if you experience any of these symptoms, take the signals from your body seriously, and give us a call. We’ve helped many people recover from sciatica without the need for drugs or surgery. Scheduling an evaluation with a holistically focused sciatica doctor in Little Rock, North Little Rock, Maumelle, Cabot, Sherwood, Jacksonville, Benton or Bryant like us today is how you take the first step towards finding lasting relief from sciatica pain!
West Little Rock
12120 Colonel Glenn Rd, Ste 6200
staff@omnisrehab.net
North Little Rock
5107 Warden Rd, Ste 7
omnisrehabnorth@gmail.com
Science Source:
Manipulation or Microdiskectomy for Sciatica? JMPT. 2010.
How to Stretch Your Way to Better Health
Bottom Line:
Life is motion.
“Motion is lotion†for your body.
You get the idea.
The point is that moving every day is crucially important to your overall health and wellness, and stretching (and knowing how to stretch properly) is just as important to making sure you’re moving well. The truth is, stretching is an often overlooked element of self care. That’s a big part of why we offer stretch therapy in Little Rock and North Little Rock, Arkansas. Many of us think the need to stretch applies only to athletes or that we need to commit to yoga for stretching to help us at all. That’s simply not true.
Consider this.
When you wake up in the morning or stir from a nap, what’s the first thing you tend to do? Stretch!
It’s almost as if your body is trying to tell you something, isn’t it?
Incorporating stretches and exercises that focus on flexibility into your daily routine, whatever it may be, can help your body maintain the ability to move through its full range of motion without pain. The benefits are real.
For example, improving the mobility of your mid-back (thoracic spine) can go a long way towards reducing your low back pain, improving your posture, and even decreasing your likelihood of experiencing shoulder issues.
All that said, there are right and wrong ways to stretch.
Knowing the differences and understanding how to stretch with proper technique will help you stay more energized throughout the day and can also improve the flexibility of your joints. Read on.
Why it Matters:
There are two main types of stretches: static and dynamic.
Static stretching involves stretching different parts of the body to the point of tension (not pain). When “cold†muscles are stretched in this manner, the stretch itself may actually contribute to muscle tightness, so it’s best to perform these stretches with warm muscles.
Unlike static stretching which involves moving a joint to a point of slight discomfort and holding it for a length of time, dynamic stretching is based on movement and can be used to warm up muscles.
Dynamic stretching is about moving your body through your common ranges of motion with the goal of increasing your range of motion with each repetition of the stretch. Pilates exercises for example involve a lot of dynamic stretching. When done routinely, dynamic stretching can help release muscle tension, increase energy
levels, and improve the delivery of nutrients to your muscles.
If you need help getting started with stretch therapy in Little Rock and North Little Rock, Arkansas, be sure
to give our team a call (yes, we do that too!).
While you can stretch anytime, anywhere, knowing how to stretch with proper technique is key. Stretching incorrectly can do more harm than good.
First and foremost, never stretch to the point of pain. Remember that your primary goal is also to achieve and maintain equal flexibility from side to side – not to outright achieve the flexibility of a gymnast.
That said, concentrate your stretches on major muscle groups like your hips, low back, and neck and shoulders, and supplement with stretching any other joints and muscles that you routinely use each day.
That may sound like a lot at first glance but stretching is truly for anyone and can be worked into every routine.
To bring it all full circle, let’s review a few of the top benefits of stretching.
- Improved flexibility. Stretching helps keep your muscles and joints limber.
- Increased energy. Stretching can help improve overall circulation and nutrient delivery which can help you feel more energized.
- Better posture. Consistent stretching can help improve alignment and posture over time.
Next Steps:
Remember, it’s best to save the static stretching sessions for the end of workouts or after you’ve enjoyed any of your favorite physical activities. Otherwise, we recommend incorporating dynamic stretching into your routine approximately 2-3 days a week.
No matter how many articles you read about how to stretch, there’s one common theme you’ll notice…
Repeat, repeat, repeat!
Skipping regular stretching means that you risk losing the potential benefits, and even 5 to 10 minutes of stretching at a time can be helpful. What’s more, stretching regularly can also help boost the results of your chiropractic
adjustments. If you already run 2-3 days a week, you can perform dynamic stretches that include walking lunges and knee lifts before you start your run.
Alternatively, you could use that time to perform your favorite yoga or Pilates inspired dynamic stretches.
We like to recommend the “cat-cow†yoga position for our patients regularly dealing with low back pain.
To do this exercise, move to the floor and prop yourself up on your hands and knees with a neutral spine.
Next, arch your back and push your stomach towards the ground and tilt your chin up high.
To complete the movement, take a breath, round your back and bring your chin to your chest. We hope all this information has helped give you a better idea about how to stretch your way to better health.
If you have questions about the best dynamic stretches for your activity level or you’re ready to get started with stretch therapy in Little Rock and North Little Rock, Arkansas, our team is here to help, and we’re only a call or click away!
West Little Rock: 501-313-2844
staff@omnisrehab.net
North Little Rock: 501-353-1781
omnisrehabnorth@gmail.com
Science Source:
Stretching: Focus on Flexibility. Mayo Clinic. 2022.
Postural Stress: The Link Between Tech Neck and Pain
Bottom Line:
While it’s true that your anatomy can contribute to the levels of postural stress you experience, so can many of the small decisions you make each day. You’ve probably seen an article or two floating around the web about the relationship between tech neck and pain. You may have even seen an uptick in commercials for neck pain treatment in Little Rock or North Little Rock, Arkansas, and for good reason
Did you know that many of us spend 2 hours or more per day on our smartphones and 5 hoursor more on our computers? That adds up to thousands of hours year after year after year of you keeping your neck “stuck†in an awkward position!
Take a moment right now and check…
Is your head creeping forward as you read this?
If your chin is tucked down and your ears are in front of your shoulders, you’re in the forward head posture we mentioned earlier called tech neck. You may have also heard this posture referred to as “text neck.” Driving a car, working on the computer, and using a tablet or phone all usually result in this less than-ideal posture. And over the past few years, the number of people experiencing headaches and tech neck and pain has exploded.
Why it Matters:
Let’s take a closer look at how tech neck and pain are related. The average human head weighs about 8-11 pounds. Every day, you’re effectively walking around with a bowling ball (your head) balancing on a toothpick (your neck). Even under the best circumstances, this places a lot of stress on our spine. Holding up your head may not seem like a lot, but the 7 bones and 20 muscles of your neck have to work together in perfect harmony to balance that weight so you can move your head around free of pain. Ideally, you want your ears in line with your shoulders (when your shoulders are pulled back). It’s estimated that tilting your head forward, even just 15 degrees, can increase the weight of your head on your neck by over 3X. Tilting your head forward 60 degrees can nearly 10X the stress and strain on your neck. That stress can add up and result in your neck not moving correctly. We’re talking stiffness, dysfunction, headaches, and more.
We’re talking about the development of tech neck and pain, and that can leave you looking for neck pain treatment in Little Rock or North Little Rock, Arkansas.
To recap…
â— Tech neck is the term used to describe the flexed head and neck position when looking down at your smartphone.
â— Even 15 degrees of forward bending (flexion) can increase the stress of your head on your neck by 3X.
â— Look up taking breaks every 15 minutes and looking up for your phone or tablet can help your body reset and give your muscles a chance to relax.
Next Steps:
Reducing the symptoms of tech neck and pain is more than merely changing the angle of how you look at your phone. The good news is that being proactive and making a few simple changes to your routine can help you reduce your risk of experiencing pain. Improving your ergonomics, stretching each day, and receiving periodic spinal adjustments can help you combat the effects of tech neck. Take a moment today to check your posture. Be sure to stretch if you notice your shoulders are rounding, your head has moved forward, and your upper back is hunched over. And if you see yourself regularly slouching into this posture, let us know – especially if tech neck and pain are getting in the way of you enjoying your life. Before you can start to improve your posture, you have to know what proper posture looks like and perhaps, more importantly, how to maintain it.
That’s where we come in.
From evaluation to adjustments to at home stretches and exercises, our team has the expertise to help you correct your posture and overcome your tech neck and pain. By reducing the stress on your neck, you can look forward to many years of continuing to enjoy your smart devices without pain and discomfort! It all starts with a click or a call.
Schedule a consultation with us for neck pain treatment in Little Rock or North Little Rock, Arkansas today to get started.
SCHEDULE HERE
12120 Colonel Glenn Rd, Ste 6200
Little Rock, AR 72210
staff@omnisrehab.com
North Little Rock: 501-353-1781
5107 Warden Road, Ste 7
North Little Rock, AR 72116
omnisrehabnorth@gmail.com
Science Sources:
“Tech Neck” Taking a Toll on Posture. Columbia Spine. 2018.
How to Prevent Neck and Back Pain Working From Home. Health Matters. 2020.
Improving Your Posture to Keep Your Spine Healthy
Bottom Line:
Spending more time on the couch, at your computer, and on your mobile devices has probably led you to visit Google to search for ways to start improving your posture a time or two. Those searches have probably also left you wondering… what exactly is posture?
Well, posture is the position that your body maintains while standing, sitting, or lying down. To put it another way, posture is how you hold your body. To put it yet another way, posture is the particular stance you have when sitting, standing, running, walking, sleeping, and even bending over. Posture is one of those things that we all know we need to work on. When you slouch in your chair or stand with poor posture, you put extra strain on your joints and force your muscles to work harder, and that can result in pain.
Take your neck for example.
If you sit with your head’s center of gravity aligned over the spine, your neck muscles need to do very little work. However, if you sit with your head tilted forward as you would when checking your email or social media on your phone or computer, the muscles in your neck take on the extra strain it takes to hold your head in that position. That results in a lot of extra work for your neck muscles, and your body has to compensate. Weakened or unbalanced muscle strength can result in additional stress on your spinal joints. Over time, the additional stress caused by postural imbalances and tired muscles can lead to changes in how you move and pain. Are you experiencing daily, nagging aches and pains?
Take it from us, getting a posture assessment in Little Rock or North Little Rock, Arkansas is a great place to start. And there are things you can do from the comfort of your own home as well.
Read on.
Why it Matters:
Improving your posture means making adjustments to keep your spinal curves aligned and your weight evenly distributed. Good posture is essential because it helps reduce the stress on your spine and joints, and with gravity pulling down on you every day, that’s important. Less stress means your spinal joints and ligaments can move more freely through their full range of motion.
So, improving your posture can have positive impacts on how well you move and how good you feel. What’s more, new research also indicates that maintaining a good or balanced posture can help
you use your muscles more efficiently and prevent fatigue. Getting a posture assessment in Little Rock or North Little Rock, Arkansas can help you determine the best ways to start actively improving your posture.
To avoid back pain, your best posture may be one of motion. Chiropractors often like to say, “motion is lotion” (for your body). If you sit in one position too long, there are small nerves in your body that will detect the mounting pressure and send messages to your brain indicating that you’re uncomfortable. Researchers believe that those signals are our body’s way of telling us to change positions before we begin to experience pain. That’s a reason we also like to say pain stands for “pay attention inside now.†Here, that discomfort you feel is your prompt to move!
Changing positions or using a standing desk can help you start improving your posture and reduce your risk of experiencing chronic neck and back pain. And if you’ve been considering investing in a standing desk, get this. Standing desks have been shown to reduce the recurrence of back pain by over 30% when compared to sitting at a desk.
Next Steps:
One of the best ways to start improving your posture is not staying in a single position for too long. To help relieve and balance the physical stress placed on your body each day, it’s recommended that you stand and move around frequently. Changing your position at regular intervals, using a lumbar support when seated, and even using a standing desk are all ways to reduce fatigue and pain and to actively start improving your posture. If you’re having a hard time remembering to move, set a timer on your phone to help you keep track of the time and develop the habit. If you tend to sit for long periods, make those reminders to stand. You could take it a step further and use that time to refill your water bottle to help keep you hydrated. Better yet, you could use that time to perform a couple of the postural exercises we showed you the last time you were in the office or on our social channels. Different apps can help make your practice easy. Just figure out what works best for you and do your best to stick to it. And if you notice you’re not able to move through your body’s full range of motion without pain, don’t put off getting checked out. Take 5 minutes to schedule a posture assessment in Little Rock or North Little Rock, Arkansas with us.
By proactively addressing your movement issues today, we can start improving your posture before those nagging aches and pains set in!
SCHEDULE HERE
12120 Colonel Glenn Rd, Ste 6200
Little Rock, AR 72210
staff@omnisrehab.com
North Little Rock: 501-353-1781
5107 Warden Road, Ste 7
North Little Rock, AR 72116
omnisrehabnorth@gmail.com
Science Sources:
Back Health and Posture. Cleveland Clinic. 2020.
Breaking Up Sitting with Standing Improves Discomfort. Occup Environ Med. 2014.
Is There a Perfect Posture?
Bottom Line:
“Sit up straight and stop slouching!”
We’ve all heard (or said) it a million times in the name of having perfect posture. You’ve likely heard this since childhood, and for good reason. Poor posture as a kid can create health challenges later in life. Rounded shoulders (scapular protrusion), swayback (lumbar hyperlordosis) and a hunched upper back (thoracic hyperkyphosis) are all postural imbalances that place a tremendous
amount of stress on the spine. And when those imbalances persist, the muscles supporting your spine must work harder to support your body weight, and that can result in pain. Know that If you’re experiencing daily aches and pains, seeing a posture rehab chiropractor in Little Rock, North Little Rock, Cabot, Maumelle, Jacksonville, Sherwood, Benton or Bryant is a great place to start. Abnormal postures have been linked to depression, decreases in energy, headaches, and carpal tunnel syndrome.
Maintaining good posture as you age can help keep any unnecessary stress off your spine and joints, positively impacting your overall spinal health for years to come. What’s more, your ability to move through a full range of motion without pain plays a big role in how your posture looks when you’re still. But is there such a thing as perfect posture? Well, the idea of perfect posture is a bit complicated. The latest research shows that it makes more sense to think about your posture as dynamic, not static. That’s because your ideal or perfect posture is constantly changing and evolving.
Why it Matters:
Your posture consists of a dynamic pattern of responses, reflexes, and habits – not a single position. Poor posture is usually caused by what you aren’t doing instead of what you are doing. The effects of gravity, the ergonomics of your desk at work, and your anatomy all play a role. Even with great ergonomics, sitting for hours each day working on a computer can lead to postural issues.
It’s true. As the leading posture rehab chiropractor in Little Rock, North Little Rock, Cabot, Maumelle, Jacksonville, Sherwood, Benton or Bryant, we see this in our practice every day. Think about it. Most of us aren’t moving and stretching very often as we work or even rest with our smartphones or tablets in hand. Over time the imbalances caused by those long hours spent looking down at our devices can lead to a habitual forward head posture. And while there may not be a one size fits all perfect posture, you can bet nearly every one of us has developed some level of habitual forward head posture.
Why does that matter?
Well, when you start to lean forward, it places a tremendous amount of extra pressure on the discs in your neck and spine. This added pressure can cause increased compression and lead to pain.
Even just a few inches of forward head posture can double or triple the amount of stress on the spinal joints in your neck. Think about the impact this can have day after day after day. Sustained forward head posture has also been associated with a weakening of the supporting muscles of your spine. It’s estimated to result in neck pain for up to 75% of us. That neck pain as well as tension, stiffness, and tenderness are all signs of chronic forward head posture.
The good news?
While it’s not easy to maintain those perfect postures, there are things you can do to perfect your posture every day. You can start by taking short breaks to stretch at least every 15-30 minutes.
Doing so will help you reset your balance and relax your body, and it’s one of the most essential practices you can adopt when it comes to improving your posture in the long term. Trapezius strengthening has also been shown to provide clinically significant relief for those struggling with neck pain as a result of forward head posture.
Next Steps:
By breaking the pattern of poor posture, you can reduce your likelihood of experiencing many common aches and pains. Every day, you can take advantage of simple opportunities to improve your strength, flexibility, and ergonomics to develop more ideal or perfect posture patterns.
Try this.
Next time you’re on the phone, stop for a moment and see if your head is creeping forward. If your chin is tucked down and your ears are in front of your shoulders, then you’re in that
forward head posture we discussed. When that happens, it’s a sign that it’s a good time to take a break, stretch, and reset. Simple. And remember, both strength and flexibility also play a significant role in your posture. Strengthening the trapezius muscles, actively maintaining good core strength, and working to balance that strength with flexibility can help your body best adapt to your environment. Remember. Think of your ideal or perfect posture as dynamic. It’s constantly changing and evolving no matter how little our daily routines change or how much our daily habits change. Many of us spend large chunks of our days working on a computer, so it’s important to ensure that our spinal joints are moving well and moving correctly to help keep us feeling great.
That’s where we come in. Chiropractors are taught many of the finer details that go into developing those ideal or perfect postures. So, if you’ve been living with nagging aches and pains, and you’re interested in working with a posture rehab chiropractor in Little Rock, North Little Rock, Cabot, Maumelle, Jacksonville, Sherwood, Benton or Bryant, contact us for an evaluation today. Together, we can help you perfect your posture and say goodbye to pain for years to come!
Little Rock: 501-313-2844
staff@omnisrehab.net
North Little Rock: 501-353-1781
omnisrehabnorth@gmail.com
Science Source:
Effects of Trapezius Strengthening on Patients with Neck Pain. Med Sci Monit. 2020