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Chiropractic Care for Headaches: Understand Your Headache

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What Type of Headache Do You Have?

Over 90% of people will have at least one type of headache in their life. For some, occasional headaches can turn into a daily occurrence that disturbs both work and hobbies. In many cases, headaches aren’t associated with a disease but are instead a result of your daily habits and actions. The most common triggers for a headache include stress, fatigue, lack of sleep, hunger, and caffeine withdrawal.

Why it Matters:

Being aware of the type of headache you have and its triggers is the first step towards finding relief. Stress is a primary cause of all types of headaches. It’s important to remember that stress can be mental or physical. Physical stress can include muscle tension in your shoulders, head, and neck that commonly occurs due to long hours at the computer, unbalanced posture, or a lack of regular exercise.

The three most common types of headaches include tension, sinus, and migraine headaches.

1. Tension Headaches: Usually felt across the forehead and last a few hours.

2. Sinus Headaches: Typically occurs in the face, lasts a few hours, and is seasonal.

3. Migraine Headaches: Pain in the back of the head, temple, or eye that lasts a day or longer and can produce sensitivity to light and sound .

Now you’ve identified the type of headache you are usually affected by, you can begin taking proactive steps to reduce your risk. Getting enough rest and watching your caffeine intake is a good start. Research has also found that spinal adjustments are effective at reducing the frequency and severity of headaches. If you’ve been suffering from headaches, reach out to discover if we can help.

The Link Between Neck Pain and Headaches

Your head hurts. Could it be coming from your neck? You may be surprised to learn that neck pain and headaches are tightly linked together. A headache that starts from an issue in the neck is called a

cervicogenic headache. A cervicogenic headache is characterized by a dull pain that radiates from the neck to the back of the head. At times it may spread around the side or front of your head.

Why it Matters:

Cervicogenic headaches are common if you spend long hours at the computer each day. Neck stiffness and tender muscles around your head and shoulders often come along with cervicogenic headaches because of the position that many of us sit in all day. The added stress and strain on your upper back and neck muscles can add up over time and begin to cause occasional headaches. Without taking proactive steps to address the cause of the issue, you may notice that the headaches become more frequent and intense.

· Cervicogenic headaches can begin due to tightness in the shoulders, a stiff neck, or poor posture.

· Over 70% of people with cervicogenic headaches find significant relief with spinal adjustments.

· Spinal adjustments can reduce the severity and frequency of headaches.

To break the cycle of daily cervicogenic headaches, you need to address the underlying cause. Staying well hydrated (with water!), stretching at least every hour, and setting your workstation up ergonomically are all important to reduce your headache risk. If you still notice that headaches are bugging you, have pain, or limited neck range of motion, call us for a complete evaluation and plan of care to get well and stay well.

How to Get Rid of Daily Headaches

If you notice that your headaches are becoming more frequent and intense, it can be troubling. Daily head- aches can make it challenging to have a high quality of life and can affect your work and home life. The good news is that many of the most common types of headaches can be reduced or even eliminated by changing just a few of your daily habits.

Why it Matters:

Stress and tensions are two of the biggest triggers for tension headaches. Chronic headaches can cause your nervous system to become sensitized. That means each day; it takes less “stimulus” to kickstart a headache. Sensitization can become a vicious cycle, especially if your days are filled with repetitive motions. One of the best ways to reset your system and decrease sensitization is through movement.

Whether you prefer yoga, stretching, or massage, movement of your spine and body can ease the tensions associated with headaches.

Symptoms of Tension Headaches include:

· Dull, aching pain in the head and neck.

· Pressure and tightness across the sides, front, and back of your head.

· Tenderness in your shoulders, head, and neck.

Movement and exercise are key to life and one of the most powerfully simple ways you can break a cascade of daily headaches. If you’re struggling to get moving because of the pain, let us know. We’re happy to work with you to develop a comprehensive plan to help you reduce the frequency and severity of your headaches starting today.

Headache Medications Cause Headaches

One of the primary side effects of many prevalent headache medications is, well…more headaches. That’s right; rebound headaches are caused by taking the same medications used to find relief. If that sounds bizarre, it is. Even taking medications more than just a few days may trigger overuse, or rebound, headaches.

Why it Matters:

Taking care of yourself and creating healthy habits each day can prevent most headaches. If you find your- self reaching for over-the-counter pain medications more than once per week, you may be putting yourself at risk for rebound headaches. Most headache medications aren’t designed to be used frequently because they simply address the symptoms, not the cause of the problem. As you take medication, your body can become sensitized, meaning you need to take more medication to achieve the same result. This can lead to a downward spiral and cycle of chronic rebound headaches.

Here are a few ways to naturally reduce your risk of headaches.

· Get Enough Sleep: Going to bed and waking up at the same time each day helps your body maintain a natural rhythm .

· Reduce Your Stress: Plan, manage your daily schedule, and make stress-busting activities like yoga or meditation a part of your lifestyle.

· Exercise Regularly: Movement and exercise releases endorphins that help your brain and body feel good and block pain signals to your brain.

Medications aren’t very effective at reducing the frequency or severity of headaches. Masking the symptoms with drugs can work now and again, but it’s not a sustainable way to find long-lasting relief. To find last relief, you’ll want to follow the latest healthcare guidelines that recommend movement-based care, such as chiropractic. We believe everyone should have the opportunity to live their life free from chronic headaches.

Science Sources:

Chiropractic Therapy for Migraine. Eur J Neurol. 2017. Spinal Manipulation for Chronic Headache. Spine J. 2010. Chiropractic Therapy for Headache. BMC Res Notes. 2017.

Manual Therapy Effect on Tension Headache. Eur J Phys Rehabil Med. 2016. Tension Headache. MedlinePlus. 2019.

Sleep and Migraine. Headache. 2018.

Chiropractic Treatment of Headaches. JMPT. 2011.

The Benefits of Chiropractic Care for Concussion Athletes

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Chiropractic care can offer valuable support for athletes dealing with mild traumatic brain injuries (mTBI), such as concussion. While traditional treatment for mTBI usually involves rest, chiropractic care can complement recovery efforts by focusing on spinal alignment, nervous system health, and symptom relief. Here’s how:

1. Improved Nervous System Function

  • Chiropractic adjustments, especially of the cervical spine, help optimize the function of the nervous system, which can be disrupted following a concussion. Proper alignment reduces interference with nerve signals, which may contribute to improved communication between the brain and body.

2. Enhanced Blood Flow and Cerebral Spinal Fluid Circulation

  • Misalignments in the spine can restrict blood flow and cerebral spinal fluid (CSF) circulation, both crucial for brain health. Chiropractic adjustments can help restore normal flow, aiding the healing process and reducing pressure in the head. Improved CSF circulation is thought to support toxin removal from brain tissue, which may help manage symptoms like brain fog or headaches.

3. Reduction of Headache and Neck Pain from Concussion

  • Post-concussion headaches and neck pain are common symptoms that can linger for weeks. Chiropractic adjustments specifically target the cervical spine, relieving tension and reducing the pain that often accompanies mTBI. Adjustments may also release muscle tightness in the neck, decreasing stress on the affected areas.

4. Improved Balance and Coordination from Concussion

  • Many mTBI sufferers experience dizziness or coordination issues, often due to dysfunctions in the vestibular (balance) system. By correcting spinal misalignments, chiropractors can help improve communication within the nervous system, which may ease balance and proprioception problems, helping athletes regain confidence in their movements.

5. Reducing Inflammation from Concussion

  • Spinal adjustments can influence the body’s inflammatory response, which can aid in managing the inflammation caused by brain injury. Some athletes experience joint and muscle inflammation following mTBI, and chiropractic care may help by enhancing circulation and reducing strain on muscles and ligaments.

6. Guidance on Safe Return to Activity

  • Chiropractors experienced in sports medicine can provide tailored guidance on safe movement and exercise as athletes recover. This personalized care ensures athletes don’t overexert themselves and risk further injury, helping them return to activity safely and gradually.

While chiropractic care cannot cure mTBI, it can offer symptom relief, improve physical function, and support the body’s natural healing processes. Athletes should always work closely with healthcare providers to ensure their recovery plan is comprehensive and safe. To learn more about our clinic, click here.

Sports Care

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Sports Care for a Weekend Warrior

Millions of people participate in sports each weekend as a way to stay active and stay connected to their friends. Why sports care? Inevitably as we age, the likelihood of an unexpected injury creeps up; so how can you stay healthy as a weekend warrior? You may be surprised to learn that the proactive steps you take during the week to stay well will directly impact your ability to keep enjoying your weekend sports.

Why it Matters:

Weekend sports such as a softball game may last a few hours. If you enjoy hiking or mountain biking, you may be looking at 4-6 hours of sports activities each weekend. Either way, it’s a short amount of time compared to the number of hours you spend working each week. That is why taking daily, proactive sports care steps with your health are so important. Stretching to improve your mobility, strengthening to improve your support, and moving through your entire range of motion can help you feel more energized each day

and potentially reduce your risk of injury on the weekends.

  • Weekend warriors have a 40% lower risk of death due to cardiovascular disease.
  • At least 75 minutes of vigorous exercise is recommended each week.
  • Regular exercise during the week may help reduce your risk of injury on the weekends.

Building a new health habit takes time. Using your smartwatch or a health app is a great way to receive reminders to get up and stretch and move your body. The small steps you take to maintain a balance of strength and flexibility will help you continue to enjoy your weekends. Getting older doesn’t mean you need to stop playing sports, but it does mean that you should be smart about your approach.

Why Pro Athletes Choose Chiropractic

For over 100 years, professional athletes of all kinds have used chiropractic care to recover, reduce their likelihood of injury, and even get an edge in performance. But what used to be a secret is now well-known, and chiropractic care is used by sports teams from high school right up through the pros. Historically, the medical staff of pro sports teams have been focused on helping athletes recover from injuries rather than finding ways to improve their performance (that was left to the coaches). Chiropractors provide a unique bridge between the player, coach, and medical team by focusing on injury prevention, mobility, and performance.

Pro sports are big businesses, and athletes, coaches, and owners always maximize their talent. What began as a way to reduce injuries has advanced into a way to improve performance. New research shows how spinal adjustments can influence the brain, spinal cord, and even muscle strength. Here are three exciting findings from the research.

  • Motor control and movement patterns can be influenced by receiving a spinal adjustment.
  • Spinal adjustments can alter how you process pain.
  • Increases in muscle strength have been found after a spinal adjustment.

Pro athletes choose chiropractic for many different reasons. For some, it’s the focus on mobility, while others are looking for a performance edge. No matter what drives an athlete to seek out a chiropractor’s expertise, one thing is for sure- the use of chiropractic care in competitive athletics for sports care is here to stay.

Can an Adjustment Help My Athletic Performance?

You may have heard that chiropractic care can help improve your athletic performance. Is it true? The truth is that many athletes work with chiropractors to improve their performance. Chiropractors unique outlook on health and well-being is a perfect match for athletes and people looking to stay active. To perform at your highest level, you need to optimize your body’s structure and function.

Why it Matters:

Sports care is important because sports keep getting more competitive. Even a slight edge can make the difference between success and failure. Athletes of all ages are always looking for a natural advantage that can help improve their performance. Exciting new research has shown that spinal adjustments can influence muscle strength, balance, and endurance. Here are the three key takeaways:

  • Pain can reduce your strength, balance, and endurance.
  • Spinal adjustments can improve joint and tissue motion.
  • Chiropractic patients have been found to have improved strength and endurance .

Proactively working with a chiropractor, whether you are in pain or not, is a smart idea for athletes of

all ability levels. Assessing your movement patterns, making adjustments when necessary, and helping you craft an at-home exercise plan are just a few of the ways chiropractors help athletes improve

their performance.

How to Reduce Your Risk of Sports Injuries

As an athlete, there is nothing worse than being sidelined with an injury. Many athletes report that recovery’s mental aspects are just as hard, if not harder, than the physical recovery. With the proper plan of action, many sports injuries can be prevented. Improper training, incorrect stretching routines, and a lack of a good warm-up can lead to an increased likelihood of sprains, strains, and muscle injuries.

Developing a fitness plan that includes dynamic stretching, strength training, and cardiovascular exercise can help decrease your chance of injury. Each aspect of your plan requires movement or biomechanics. Biomechanics is the science of how your muscles, bones, tendons, and ligaments work together to produce movement. Ensuring that you have optimal biomechanics is critical if you hope to reduce your chance of injury. Altered biomechanics in one body joint can lead to compensations in others resulting in pain, increased risk of injury, or potentially advanced degeneration.

  • Take time to move through your bodies full range of motion each day.
  • Alternative training different muscles groups every other day.
  • Schedule periodic movement assessments to improve your biomechanics.

Movement assessments are an essential part of every chiropractic evaluation. Chiropractors are trained to carefully examine your biomechanics and provide both passive and active ways to improve them. No two people move the same, which is why having a qualified healthcare professional analyze your movement is so important. By identifying altered biomechanics before you have pain and discomfort, you may not only be able to reduce your risk of injury but maybe even improve your performance.

Science Sources:

The Underappreciated Health Benefits of Being a Weekend Warrior. Harvard Health Publishing. 2017. Impact of Spinal Manipulation on Cortical Drive to Upper and Lower Limb Muscles. Brain Sciences. 2017. The Effects of Chiropractic Spinal Manipulation on Central Processing of Pain. Scientific Reports. 2019.

Neurophysiological Effects of Spinal Manipulation. Spine Journal. 2002.

Effects of Chiropractic Care on Strength, Balance, and Endurance. Journal of Alternative and Complementary Medicine. 2020.

Preventing Sports Injuries. University of Rochester Medical Center. 2023.

Does Maintained Spinal Manipulation Therapy Result in Better Long-Term Outcome? Spine. 2011.

Why Truck Drivers Need Chiropractic

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Truck driving is a physically demanding job that places tremendous stress on the body. The long hours, repetitive motions, and constant vibrations from driving can lead to pain, reduced flexibility, and mobility issues in many areas, including the back, neck, hips, shoulders, and legs. Over time, these conditions can negatively impact truck drivers’ ability to perform their job and even affect their quality of life during downtime.

The Physical Toll of Truck Driving

Truck drivers spend extensive hours behind the wheel, often in static and awkward postures that strain muscles and joints. Additionally, tasks such as securing cargo, loading and unloading, and maneuvering large vehicles require repetitive movements and heavy lifting. Driving conditions, including road vibrations, uneven terrain, and extended sitting, add further strain on the body. Team drivers may experience added stress as they sleep on a moving vehicle, leading to impact trauma, especially around the shoulders, from constant vibrations and jolts.

While drivers face these physical demands daily, they often have limited opportunities to stretch and exercise, compounding the risk of structural problems like back, hip, knee, and shoulder pain. Medication, often prescribed for such pains, may have side effects that can impair driving performance and safety, making non-drug options essential.

Chiropractic Care: A Solution for Truck Drivers

Chiropractic care offers a non-invasive, drug-free option to manage pain, correct posture, and address structural imbalances that truck drivers commonly experience. Regular chiropractic visits can help truck drivers prevent injuries and manage emerging issues before they become chronic. Chiropractic care can also aid in aligning the spine, relieving tension, and improving mobility and flexibility, which are essential for drivers who spend most of their time in a seated position.

During an initial visit, chiropractors assess a driver’s specific needs, lifestyle, and movement patterns to create a tailored plan that may include exercises for stretching and mobility. Some exercises can be done on the road or in the truck, helping to minimize the cumulative effects of driving.

With more truck stops now offering chiropractic and other medical services, drivers have increased access to care while on the road. Despite the convenience of these services, it’s crucial for drivers to maintain a regular chiropractor back home to ensure ongoing wellness and prevent issues from worsening. Chiropractic care not only helps truck drivers manage pain but also keeps them healthier and more comfortable, allowing them to stay focused, safe, and productive on the road.

To learn more about our clinic click here.

Cause of Low Back Pain?

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What’s The Cause of Low Back Pain?

Low back pain is the number one reason people worldwide visit their doctor and miss work. If you’ve dealt with it in the past (or maybe even right now), you know back pain can change your life in an instant. Not being able to enjoy hobbies, difficulty in your ability to work, and a sneaking suspicion that you may never get “back to normal” are all normal when you’re experiencing a bout of back pain. What is the cause of low back pain and why do so many people struggle with back pain?

Why it Matters:

In many cases, your daily habits are a big contributor to your back pain. Repetitive stress, nagging injuries, a diet filled with inflammatory foods, and a lack of daily exercise and movement can contribute to an increased likelihood of back pain. Here are the three most common causes of back pain.

  • Sprain/Strain Injury: Repetitive stress can create inflammation and lead to sprain/strain injuries.
  • Spinal Disc Issues: Disc bulges and herniations can cause back pain that travels by pressing on your spinal nerves.
  • Arthritis: As you get older, your body will go through degenerative changes, but if your spinal joints get inflamed, you may notice pain associated with arthritis.

For over 80% of us, back pain will be something we deal with at some point in our lives. And while it may feel like you’ll never get back to your old self, chances are you will. An overwhelming majority of people recover from back pain naturally or with a little additional help from a chiropractor. Even if you recover by taking it easy for a few days, it’s still a smart decision to visit a chiropractor to discover the specific steps you can take to reduce your chances of experiencing back pain in the future.

How to Move Your Way to Back Pain Relief

Movement is one of the best ways to recover from back pain. Science has shown us that medications and rest are a few of the least effective ways to find relief. Your body is designed to move, and often it’s a lack of daily movement (or chronic postural changes) that cause low back pain to begin in the first place.

Discovering the right movements and exercises can help you recover more quickly and prevent future back pain episodes.

Why it Matters:

Your body has three types of movements: Segmental, regional, and whole body. Segmental motion occurs between the individual joints of your body. Regional movement occurs in a body region such as your neck, mid-back, or low back. And whole-body movement is typically what we think of as exercise. All three types are essential and work together to keep your spine and musculoskeletal system healthy and functioning at its best.

  • Segmental Movement: Moving the individual joints of your body is what chiropractors are specifically trained to do. Proper segmental movement can help reduce pain, improve your range of motion, and influence your central nervous system.
  • Regional Movement: Dynamic stretching with regional range of motion exercises can reduce low back stiffness.
  • Whole Body Exercise: Daily whole-body exercise can help your brain and body feel better as well as improve your rest and recovery at night.

The foundation of all movement is segmental. If your joints aren’t moving correctly, then you’ll never be able to optimize your regional or whole-body movement. Moving may be the last thing you want to do if you’re struggling with back pain. But top research organizations have proven that proper movement and exercise are two of the best ways to find relief from back pain. If you’ve dealt with back pain, call us today. Our team will be happy to provide you with a complete movement assessment and personalized movement and exercise plan to help you get (and stay) well for years to come.

Is My Leg Pain Coming from My Back?

It may seem weird to think that leg, calf, or foot pain can often be traced back to a low back problem. But if you’ve had pain in your leg or foot, a pinched nerve in your low back may be creating your issue. Pain that travels along a spinal nerve is called radicular pain, and it’s one of the most common types of pain that occurs as a result of spinal nerve compression.

Why it Matters:

Your spinal nerves can be pinched or compressed by bone, disc, or ligament. Facet hypertrophy or bone spurs sometimes grow large enough to pinch your spinal nerves. Disc herniations or bulges can invade the space of your nerves and cause narrowing of the canals. And ligament hypertrophy can happen with age and injuries and ultimately cause your nerves to get squeezed. Whether your pain is coming from bone, disc, or ligament, it’s important to know that all have a great chance of recovery without the need for drugs or surgery.

  • Bone Spurs – bone spurs or osteophytes form due to joint damage associated with osteoarthritis.
  • Disc Herniations – disc bulges, herniations, or tears can cause inflammation and pressure on your spinal nerves.
  • Ligament Hypertrophy – ligamentum flavum hypertrophy or overgrowth happens due to biomechanical stress and aging.

Leg pain that begins in your low back can start with an injury or for what seems like no reason at all. Either way, your body is telling you to Pay Attention Inside Now! Every day our practice helps people regain their quality of life from compressed nerves. Reducing inflammation, establishing proper motion to your joints, and taking proactive steps to reduce the likelihood of the pain coming back are all part of our care plans. If you’ve felt leg pain- give us a call today.

Why Medications Aren’t Recommended for Low Back Pain

A staggering 100,000 people each year are hospitalized due to NSAIDs. Just because these medications can be purchased over the counter doesn’t mean that they don’t have risks and dangers. Leading healthcare organizations have taken note and now recommend that movement-based care options, such as chiropractic, are explored for most low back issues before any medications. The added benefit is that most people who explore chiropractic care take far fewer medications than those who don’t. Why?

Because it works.

Why it Matters:

Over the past twenty years, we’ve seen the effects of low back pain change our healthcare landscape forever. The numbers of people with low back pain have remained the same even as we’ve lost millions to the opioid epidemic and hundreds of thousands more due to complications from NSAIDs. The good news is that major healthcare organizations have updated their guidelines, and the care that chiropractors deliver ranks at the top of nearly every list.

  • Over 100,000 people are hospitalized each year from NSAID related complications.
  • Each day, over 100 people pass away due to Opioid overdoses.
  • Leading healthcare organizations now recommend the care delivered by chiropractors as the best first-line treatment for low back pain.

Medications are designed to mask the pain, not fix the problem. Receiving a complete and comprehensive evaluation is the first step towards finding relief. After discovering the cause of your pain, we can work together to craft a care plan that will help you reach your health goals. If you know someone struggling with low back pain, call us today or check out our office @ ocwc.ca.

Science Sources:

Mayo Clinic. Back Pain Symptoms and Causes. 2023.

Harvard Health Publishing. 5 Steps to a Pain-Free Back. 2016. Johns Hopkins Medicine. Radiculopathy. 2023.Noninvasive Treatments for Low Back Pain. Annals of Internal Medicine. 2017.

The 4 Stages of Degenerative Disc Disease

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Degenerative disc disease is a condition marked by the gradual deterioration of the spinal discs, leading to pain and discomfort. While disc degeneration is a natural part of aging, not everyone experiences pain or severe symptoms. Chiropractic care can be an effective, non-invasive approach to managing this condition, offering relief at any stage of its progression.

The 4 Stages of Degenerative Disc Disease

The spine consists of vertebrae cushioned by discs that provide flexibility and support. Over time, or due to injury, these discs can deteriorate, leading to friction, nerve compression, and pain. Below are the four stages of degenerative disc disease, each with its own symptoms and challenges.

Stage 1

In the early stage, individuals may not experience noticeable symptoms. However, subtle changes such as a loss of the natural curvature of the spine can indicate the start of disc degeneration. Even without pain, extra pressure on the spine accelerates wear on the joints, nerves, and vertebrae.

Stage 2

By stage two, disc thinning and bone deformities like bone spurs become more apparent. As the spine’s curvature shifts further, the spinal canal narrows, leading to pain and discomfort that are often noticeable at this stage.

Stage 3

Stage three is marked by pronounced changes in spinal posture and increased pain. Mobility is typically limited, and nerve damage may occur as scar tissue forms. The discs continue to thin, which can worsen bone deformation and lead to chronic pain.

Stage 4

The final stage is the most advanced and is generally irreversible. The discs are extremely thin or may have disappeared altogether. The spine loses most of its flexibility, and pain can be significant. Nerve damage can be severe, and, in some cases, the bones may start to fuse together.

How Chiropractic Can Help with Degenerative Disc Disease

Chiropractic care offers a gentle, non-invasive approach to treating degenerative disc disease. By addressing spinal alignment and relieving pressure on the nerves, chiropractic treatments can help slow the progression of the disease and alleviate pain, even in advanced stages.

Chiropractic Adjustments

Regular adjustments help restore proper alignment, reducing stress on the spine and potentially slowing the disc degradation process. This treatment can provide significant relief and prevent further complications.

Spinal Decompression

Spinal decompression therapy creates space between vertebrae, promoting blood flow and healing. This technique is particularly beneficial when combined with chiropractic adjustments, as it addresses both alignment and decompression.

Take Action Against Degenerative Disc Disease

The sooner you seek treatment for degenerative disc disease, the better your chances for managing symptoms and preventing further progression. To learn more about our clinic click here. Contact our chiropractic team today @ 780-455-2112 to start your journey to a healthier, pain-free life.

Text Neck Killing Your Posture

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The Hidden Weight of Your Head: How Texting Can Harm Your Neck and Posture

The average human head weighs around 10 pounds—a substantial weight when supported by your neck, especially in forward-angled positions like looking down at your phone. This posture can lead to what’s now known as “Text Neck,” a condition increasingly seen across all age groups.

How Your Phone Impacts Your Posture

Our bodies are designed to support the head’s weight when we maintain an upright posture. However, every inch your head tilts forward doubles the pressure on your spine, putting an extra 10 to 20 pounds of strain on your neck. With people spending hours daily on their phones, this pressure compounds, stressing the muscles and tissues in your neck. This strain can lead to discomfort and even long-term pain if ignored.

According to the Washington Post, bending your head down to look at your phone is like holding your finger back as far as it can go for an hour each day. Over time, this stress can lead to serious complications.

Potential Injuries from Text Neck

The strain caused by Text Neck can lead to a range of mild to severe injuries, including:

  • Sore muscles
  • Inflamed tissues
  • Pinched nerves
  • Herniated discs
  • Loss of the natural curve of the neck

These injuries may cause ongoing pain and discomfort and can lead to additional health issues, including chronic neck and back pain.

Preventing Text Neck

While giving up smartphone use isn’t practical, here are steps you can take to protect yourself:

  • Use Your Eyes, Not Your Neck: Instead of tilting your head, practice using your eyes to look down. While this may not work in every situation, it can significantly reduce strain on your neck.
  • Strengthen Your Neck & Shoulder Muscles: Doing exercises to strengthen these muscles can provide better support for your head, reducing stress on the neck.
  • Mind Your Head Position: Awareness is key. Practice holding your head upright while using your phone, and try to catch yourself whenever you deviate from good posture.

Relief for Neck Pain

If you’re experiencing neck pain due to Text Neck or other injuries, chiropractic care can help. Contact us today to schedule an appointment and find relief!

Car Accidents in Edmonton: Everything You Need to Know

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Whiplash: The Symptoms You Need to Know

Whiplash is an injury that occurs when your body is suddenly forced backward and forward. It’s the most common injury that happens during car accidents in Edmonton, and it’s one of the leading causes of chronic neck and back pain. While a little fender bender may not seem like a big deal, new research has shown that even small accidents can result in significant injuries.

The violent forces that occur during an auto accident can cause damage to your spinal discs, ligaments, tendons, and bones-even at “low” speeds. Most of these injuries happen because your head is whipped backward and forward very quickly. This rapid back and forth motion frequently results in ligament tearing and spinal disc injuries. Symptoms such as neck pain, back pain, headaches, confusion, and even depression indicate that you’ve suffered a whiplash injury. Because of a spike in adrenaline at the time of the accident, you may not immediately notice any immediate pain. For many people, these symptoms may take hours or even a few days to develop after the initial shock of the car accident wears off.

  • Whiplash is an acceleration-deceleration injury that can affect your ligaments, spinal discs, muscles, and facet joints.
  • There is often a period of little to no pain before the symptoms become worse.
  • Symptoms of whiplash include neck or back pain, headache, radiating pain, confusion, and difficulty sleeping.

It’s smart to get a complete evaluation after car accidents in Edmonton to minimize your risk of long-term pain. Getting the right care at the right time can make a big difference in your ability to heal quickly and avoid long-term chronic pain. Remember, even small accidents can cause injuries, so if you’ve been involved in an auto accident, be sure to reach out to our office as soon as possible so we can help you get on the relief road. How Long Does Whiplash Last?

Symptoms of whiplash include neck pain, back pain, headaches, dizziness, or confusion—none of these sound like a good time. So if you’ve been involved in a car accident, you may be wondering how long these symptoms are going to last. The good news is that with a proper evaluation and early treatment, you have a high likelihood of getting well within a matter of weeks.

Why it Matters:

One of the most common injuries associated with whiplash is ligament tearing. Ligaments are short, tough bands of connective tissue that hold together the bones in your neck and joints of your body. If these liga- ments are torn, it can cause neck pain. The average time it takes a ligament to heal is about six weeks with the proper care and treatment. If you notice symptoms like headaches, dizziness, or memory issues, you may have suffered a mild traumatic brain injury (mTBI). A majority of people with a mild TBI recover within three months.

  • Whiplash injuries frequently cause tearing of the ligaments that support proper spinal motion and stability.
  • The acute inflammatory phase of injury last up to 72 hours, the repair phase takes up to 6 weeks, and the remodeling phase of healing can last up to a year.
  • A non healed ligament injury can result in osteoarthritis.

After car accidents in Edmonton, the most important step you can take is to receive a full evaluation. Only after a complete evaluation will you be able to know what type of injuries you’ve sustained, and most importantly- how to get well. You would be surprised at how many people shrug off a “small” accident and push their symptoms aside. While that may save you a little time today, it’s likely to result in much more pain down the road.

Shoulder Pain After a Car Accident: What does it mean?

You may be surprised to learn that shoulder injuries are some of the most common challenges after a car accident, in addition to whiplash. If you are the driver and have your hands on the wheels at the time of the crash, the sudden force created by the accident can lead to a torn rotator cuff. Your shoulder is one of the most complex parts of your body and is made up of a collection of bones, ligaments, tendons, and muscles.

Why it Matters:

The rotator cuff is a ball and socket joint made up of three bones: your arm bone (the humerus), your shoul- der blade (the scapula), and your collarbone (the clavicle). The supporting muscles, ligaments, and tendons are designed to help you lift and rotate your arm. Your shoulder is one of the most dynamic and unstable joints in your body. It’s hard to ignore a torn rotator cuff because…it hurts! Signs of a tear include shoulder pain when lifting your arm, weakness, pain when lying down, or a limited range of motion.

  • Shoulder impingement has been estimated to occur in up to 10% of people involved in car accidents.
  • The shoulder is one of the most complex, dynamic, and unstable joints in the body, with a complex network of bones, ligaments, and muscles.
  • The risk of neck or shoulder pain seven years after a collision was three times higher for patients with initial whiplash injuries than those without.

Ignoring a shoulder injury after car accidents in Edmonton is not a good idea. Your shoulder is designed to move, and if you try to “let it heal” by not moving it, then you’re putting yourself at risk for a frozen shoulder. Frozen shoulder, or adhesive capsulitis, is when your shoulder develops adhesions due to lack of movement. This can result in severe pain that takes months to heal. If you have shoulder pain after an accident, time is of the essence! Our team is here and can provide a complete evaluation and treatment plan for you to get moving safely and heal quickly.

Finding Relief After a Car Accident in Edmonton

Screech. Bam. Uh-oh. You’ve been involved in a car accident. Your day has been thrown upside down, and a million thoughts are racing through your head. If you don’t feel immediate pain, you may be tempted to think you don’t have a problem. But waiting too long to seek care has been shown to increase the chances that you’ll need more aggressive interventions. Taking the right action steps as quickly as possible after a car accident can make a huge difference in your overall health and healing. With the stress of an accident, calling the insurance company, getting a car repaired, etc., it’s not uncommon for people to make the mistake of putting their health and wellbeing last on the to-do list.

Why it Matters:

The problem is that the longer you wait to get evaluated and receive care, the higher your likelihood becomes of needing more aggressive medical care. Without a proper diagnosis and treatment, your body may begin to “heal” with more scar tissue than necessary. You may also try to live “around” your injuries, which can cause additional stress and compensation on other parts of your body and lead to additional injuries. Research has shown that active care involving range of motion, mobilizing exercises, and strengthening can effectively reduce pain. To give yourself the best chance to find relief without the

need for drugs or surgery, we recommend three simple steps. The three steps to finding relief after car accidents in Edmonton:

  1. Get an evaluation: A full evaluation can provide you with an accurate diagnosis and treatment plan.
  2. Begin receiving care: After reducing inflammation, movement-based techniques are often recommended to help you regain your quality of life.
  3. Stay consistent: Getting well is a process. Stay consistent with your care to heal as quickly as possible.

Next Steps:

There’s no way around it- auto accidents aren’t fun. But with the right healthcare team, most people can get back to their full life and activities without the need for drugs or surgery. The key is to follow the three steps of evaluation, care, and consistency. While it seems simple, following the three steps will give you the best chance to get well quickly and stay well for years to come.

Looking for care following a car accident. Check out ocwc.ca for more info on our clinic.

Science Sources:

The Association Between a Motor Vehicle Collision and Future Neck Pain. Eur Spine J. 2010. Whiplash. WebMD. 2021.

The Treatment of Neck Pain and Whiplash-Associated Disorders. JMPT. 2016. The Impact of Musculoskeletal Injuries Sustained in Traffic Crashes. BMC. 2018.

Say Goodbye to Your Stiff Neck: Simple Solutions That Work

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The Bottom Line

Around 20% of people experience neck discomfort daily

That nagging, stiff neck?

It’s often a sign that your daily habits are taking a toll on your muscles and joints.

Between working at a desk, scrolling on phones, and binge-watching shows, most of us spend hours in positions that strain our necks.

When your neck muscles don’t get the support they need, the extra stress shifts to your spine—altering movement, increasing tension, and, over time, leading to persistent pain.

The symptoms can vary widely.


Why it Matters

A stiff neck doesn’t just appear out of nowhere—it’s often the result of muscle fatigue and joint restrictions caused by prolonged poor posture.

That added strain can make it harder for your neck to move freely, leading to discomfort when you turn your head or even just wake up in the morning.

So, if you’re wondering how to find stiff neck relief, try these three simple strategies.

3 Simple Strategies to Relieve a Stiff Neck


1) Stretch and strengthen daily.

Gentle range-of-motion exercises help keep your neck flexible and strong, reducing stiffness.

2) Upgrade your pillow.

A supportive pillow that fits your sleeping style can help maintain a neutral spine position overnight.

3) Prioritize movement.

Chiropractic adjustments can improve neck mobility and ensure your spinal joints are functioning as they should.


Next Steps

Small, consistent changes can make a world of difference when it comes to finding lasting relief from neck stiffness—and we’re here to help!

Our team focuses on more than just adjustments.

We provide tailored exercises and lifestyle recommendations to help you keep moving and feeling great between visits.

If neck pain has been slowing you down and you’re looking for natural neck pain solutions in Edmonton schedule an appointment today.

You’ll be glad you did!


Science Sources:

How to Get Rid of a Stiff Neck. Cleveland Clinic. 2021.
The Epidemiology of Neck Pain. Physiopedia. 2025.

How Prolonged Sitting Destroys Your Health & How To Fix It

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A recent study conducted by an associate research scientist at Columbia has found that prolonged sitting destroys your health. Sitting for long periods is associated with early death – upsetting news for the millions of Americans who spend extensive time sitting as they work and as they relax after work. Even regular exercise failed to significantly reduce the risks associated with prolonged sitting.

Fortunately, there are things you can do to minimize the time you spend sitting. Experts recommend taking a movement break every 30 minutes to protect your health.

The Study

The study used hip-mounted accelerometers to measure how much time study participants – nearly 8,000 individuals – spent in sedentary positions. Over four years researchers tracked participants and recorded the number of deaths among participants. The study found that increased sedentary time lead to an increased risk of death from any cause. The risk of death went up regardless of how old the participants were or how often they exercised.

The study found that participants who sat less than 30 minutes had a 55% lower risk of death in comparison to participants who sat for longer periods of time.

Why Does Sitting Destroy Your Health?

Finding out that sitting for extended periods so greatly increases your risk of death is startling for many people. The next question is, “Why?” Unfortunately, the exact reasons are far from clear. The study was not meant to uncover the reasons why, so there is limited information to explain what occurs in the body to increase the risk of death. It will take further studies to provide an answer.

Ways to Protect Your Health

Although the exact reasons why sitting increases the risk of mortality are not yet clear, the recommendation to take a break from sitting every 30 minutes does offer an actionable step to protect your health. There are several other ways you can limit your sitting, including:

Standing Desks

There are a number of different desks designed to be used from a standing position, including stationary standing desks and sit to stand desks – both manually operated and motorized. Standing desks allow you to work exactly as you would at a sitting desk, only while standing. They take some getting used to, but most people who try them out find that they are an easy way to minimize time spent sitting.

When you purchase a standing or sit to stand desk, it may take some time to build up your stamina to use the desk for extended periods of time. Try standing for short periods, then sitting, then standing again to avoid excessive fatigue.

Activity Apps

A number of apps are available to help you track your activity and make gradual lifestyle adjustments to increase your activity levels. Apple’s Health app includes an Activity monitor and coach that collects data from your iPhone, Apple Watch and third-party apps to let you know how much you are moving, and to remind you to move more. You can set reminders on your app to tell you to move – such as every 30 minutes – as a way to ensure you avoid sitting for prolonged periods of time.

Timers

The simplest way to avoid sitting for more than 30 minutes is to set a timer on your phone, or use a separate timer, to go off after 30 minutes of sitting. Once the timer goes off, engage in brisk walking or some other activity to get your heart rate up for five minutes. Then you can go back to sitting – after you set your timer again.

Helping You Stay as Healthy as Possible

Our chiropractic team is dedicated to helping you enjoy a long and healthy life. Please contact us to schedule an appointment for a comprehensive exam and targeted health advice from an experienced chiropractor. To learn more about our clinic and chiropractors click here.