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Have you been experiencing neck pain, headaches, upper back pain, shoulder pain, and numbness in the hands? Perhaps you have begun to develop some lower back pain? More pressing, maybe you have experienced a rotator cuff tendon or cervical disc injury? If so, you could be suffering from Upper-Crossed Syndrome (UCS).

One of the most common postural imbalances, this syndrome is the result of regularly sitting with a forward head, rounded shoulders, and collapsed chest. If this is a little confusing to imagine, think about how you usually sit at your desk or how you rest when you are scrolling through Facebook or texting on your phone. Did you think of something like this?

If so, you have imagined the perfect picture of the poor posture that leads to UCS.

Think about it this way: for every inch forward the head travels off the central axis of the body, it adds 10lbs of pressure on the vertebrae of the neck and upper back!

As you can imagine, resting like this for hours on end, day after day can contribute to herniated disks, bone spurs, and other degenerative joint problems. With UCS becoming an epidemic of sorts, it is no surprise that it is one of the more common problems we address in the clinic.

What are the symptoms of Upper Crossed Syndrome?

In UCS, crucial muscles around the neck and chest are shortened and tightened. Simultaneously, other muscles in the upper back and center of the neck are lengthened and inhibited. This pulling and scrunching can cause pain, aching, and burning in the neck and shoulder muscles. In many cases, it can restrict blood flow to the extremities and head, leading to numbness and headaches. This proves to be especially problematic for those who are already susceptible to migraines. Pinched nerves are another unwelcome side effect. Surprisingly, UCS can also lead to fatigue. This comes as a result of the shallow breathing and oxygen deprivation that naturally occurs with collapsed posture.

How can Upper Crossed Syndrome be fixed?

Correct your posture! Sounds simple enough, right? However, this may not be quite as easy as it sounds. After years of living with improper posture, muscle memory takes over. Certain muscles become stuck in a shortened position. Connective tissue fibers become knotted and tight. Plus, the nervous system has a difficult time locating and activating the muscles responsible for correcting posture. Basically, the body is playing a big game of Tug-of-War with little direction and a weakened ability to act efficiently.

While correcting this internal battle can often be a challenge, there are some great tools you can use to help the process along and build greater support and awareness

1. Pilates and Other Corrective Exercises and Stretches

In combination with an increased awareness of poor posture, exercise seems to be the most effective form of treatment and prevention for UCS. Key Pilates exercises work to bring the head back over the central axis, retract the shoulders, and improve alignment of the spine, all leading to a more upright, less damaging position.

In addition, Pilates focuses heavily on increasing strength and awareness of the core, a vital element of perfect posture. By simply increasing awareness of your core and posture and making appropriate corrections in the moment, the effects of UCS can often be dramatically decreased.

2. Chiropractic Adjustments

In combination with proper exercise and stretching, spinal manipulation can mobilize joints. This increased range of motion relaxes the soft tissue, increases range of motion, and relieves pain.

3. Massage and Acupuncture

Acupuncture and massage are especially effective in lengthening connective tissue bands, increasing mind-body awareness and control, releasing tight muscles, and activating dormant ones. Acupuncture is particularly beneficial for relieving pain and increasing blood flow, leading to quicker healing of damaged tissues. In addition, both acupuncture and massage calm the nervous system. This allows for a reduction of stress which is often responsible for increased muscle tension.

Takeaways

Upper-Crossed Syndrome is pervasive in our modern, tech-obsessed society. It can lead to a host of aches, pains, and even some nasty injuries. However, it is certainly preventable and treatable. By combining exercise, chiropractic adjustments, Sports Medicine Acupuncture®, traditional acupuncture, and massage, posture can be corrected, pain can be relieved, and further degenerative injuries of the spine can be prevented.

If you feel you may be experiencing UCS or have concerns about the health of your spine, schedule a consultation with Beverly Hills Posture today!

We know that prolonged hours sitting at a computer can significantly contribute to the development of Upper Crossed Syndrome. However, the constant use of smart phones to text, check emails, and scroll through Instagram and Facebook can also greatly contribute to the development of another related disorder. With symptoms like postural dysfunction and chronic neck pain, Text Neck, as it has come to be known, is definitely a disorder worth noting.

Pressure and Damage Caused by Text Neck

Do you remember the “10 pounds for every inch” business we described in our previous post? In case you missed it, this is the idea that, with each inch your head tilts forward, you add an additional 10 pounds of pressure to the vertebrae of the neck and upper back. Tilt your head just 15 degrees, you add about 27 pounds of pressure. 30 degrees? 40 pounds. By the time you get to 45 to 60 degrees of flexion (the “sweet spot” for most cell phone users), you have now placed an additional 50 to 60 pounds of pressure on your neck and spine!

Over time, the extra pressure creates a strain on the neck. This has the potential to lead to degenerative joint disorders, herniated disks, bone spurs, pinched nerves, and chronic muscle tension and headaches. It’s a slow, sneaky progression, making it particularly dangerous. Issues resulting from Text Neck can go completely unnoticed and undiagnosed for quite some time. So long in fact that, by the time you realize you have a problem, the damage could already be done. This is why it is of utmost importance that you start focusing on your posture now instead of always putting it off until tomorrow.

How Can I Avoid Text Neck?

Lift your phone, avoid flexing your neck, and do all you can to achieve and maintain optimal posture. To figure out what that looks and feels like for you, aim the crown point of your head (located by drawing a line straight up from the upper most point of your ear to the top of the head) straight up to the sky and draw your chin straight back towards the neck (don’t tilt or lift it). When you use your phone, maintain the posture pictured on the right. Resist the temptation to bring your eyes and chin down. Instead, relax those shoulders and bring your phone to eye level.

Need Some Extra Help?

If this is all a little too confusing or overwhelming for you or you are experiencing neck and shoulder pain that you have not been able to address on your own, give us a call! We will get you set up for an appointment with one of our doctors or therapists. A session could include massage, acupuncture, and/or a chiropractic adjustment to relieve pain and tension, enabling your body to achieve a better posture.

After alleviating pain, we will also design a treatment plan that might include one-on-one Pilates or GrYOTONIC based exercise sessions. These sessions are aimed to strengthen the specific muscles necessary for perfect posture allowing you to overcome your pain and keep it at bay for good.

With overall mental health on the decline and the awareness of its importance on the rise, more and more people are educating themselves on what can be done to improve and maintain a happy, healthy mind. Exercise, eat right, speak with a therapist, practice mindfulness, step away from social media. These are all things we know have a positive effect on our mental well-being. But is there anything else we can do to get ourselves feeling our absolute best? We believe so!

In a group of studies including approximately 500 participants with depression or stress problems, researchers found that massage had the ability to lower cortisol levels by as much as 53%. Cortisol is a major stress hormone in our body. It is responsible for driving up blood pressure and blood sugar and suppressing immune function. A prolonged increase in cortisol has the ability to negatively impact our brain’s function and structure, potentially leading to weight gain, anxiety, depression, and more. In addition, massage showed to increase serotonin and dopamine. An increase in these has been shown to be an effective treatment for both anxiety and depression.

Electroacupuncture is another supplemental treatment worth giving a try. A study published in the Journal of Alternative and Complementary Medicine in 2013 found electroacupuncture to be as effective as fluoxetine, the generic for Prozac, in treating symptoms of depression.

While effective, it is important to note that massage and acupuncture are not recommended as standalone methods of treatment. The efficacy of these in the treatment of mental illness is not as well researched as more traditional forms of therapy and, as such, massage and acupuncture are best to be used as supplements. Still, when used in combination with more traditional forms of therapy, massage and acupuncture could be just what you need to get over that hump.

Here at Beverly Hills Posture, we provide our patients with stretching, intentional movement, massage, acupuncture, chiropractic treatments, and more. We can use these modalities to help work out that extra stress and negativity, leading to a lighter sense of being, a clearer mind, and an overall more positive stasis. If you are interested in scheduling a one-on-one Pilates, Yoga, or Gyrotonic appointment and treatment with one of our certified acupuncturists or massage therapists, be sure to give us a call!

If you are currently a patient here at Ozar Wellness House, it is very likely you have done Pilates before. It is a low to no impact exercise that focuses on increased body awareness and strengthening, loosening, and stabilizing muscles. For these reasons, it also happens to be an excellent exercise for pregnant women!

Benefits of Pilates During Pregnancy

We’ve put together a list of some of our favorite reasons for choosing Pilates during pregnancy! Here they are:

1. Pilates builds strengths in the abs, lower back, and pelvic floor while placing minimal strain on other muscles. This strength generally leads to less pain as your body continues to change and grow.

2. Light strength training exercises in the first trimester have been shown to decrease chances of unhealthy weight gain. While weight gain is a necessary and healthy part of pregnancy, it is common for women to gain too much weight. This could lead to gestational diabetes, complications during delivery, and a harder time losing weight post-delivery. Choosing Pilates can help stave off those unnecessary extra pounds without putting undue stress on the body.

3. The routines are highly adaptable. As your pregnancy evolves, so can your workout. This prevents injury and allows your body’s changing needs to be met at each step of the pregnancy.

4. Pilates opens the chest and teaches proper breathing and relaxation. These learned techniques allow you to breathe properly during delivery. It also helps you keep the pelvic floor loose and relaxed. Both make for a much easier delivery with quicker recovery.

5. Post-delivery, Pilates is very useful in the healing of diastasis recti. Diastasis recti is where the rectus abdominis separates during pregnancy, leaving you with a small pooch even after delivery. It is very common. In fact, around 2/3rds of pregnant women experience it. But don’t worry! Pilates is an incredibly effective, simple treatment. It may require some dedication, but it can absolutely get your muscles back to their pre-baby spot.

6. Pilates allows you to become more aware of and in tune with your body. This awareness and the patience that often comes from it is incredibly helpful during pregnancy. It encourages you to listen to your body and its needs, allowing you to better serve you and your baby’s best interests.

The routines are highly adaptable. As your pregnancy evolves, so can your workout. This prevents injury and allows your body’s changing needs to be met at each step of the pregnancy.

Pilates opens the chest and teaches proper breathing and relaxation. These learned techniques allow you to breathe properly during delivery. It also helps you keep the pelvic floor loose and relaxed. Both make for a much easier delivery with quicker recovery.

Post-delivery, Pilates is very useful in the healing of diastasis recti. Diastasis recti is where the rectus abdominis separates during pregnancy, leaving you with a small pooch even after delivery. It is very common. In fact, around 2/3rds of pregnant women experience it. But don’t worry! Pilates is an incredibly effective, simple treatment. It may require some dedication, but it can absolutely get your muscles back to their pre-baby spot.

Pilates allows you to become more aware of and in tune with your body. This awareness and the patience that often comes from it is incredibly helpful during pregnancy. It encourages you to listen to your body and its needs, allowing you to better serve you and your baby’s best interests.

Make sure you exercise caution.

Prior to hopping right into Pilates, there are some things you should consider. First, while mild to moderate exercise is a healthy, optimal choice for the majority of pregnant women, it is always important check with your doctor to make sure it is right for you. Next, make sure you choose an instructor who is trained specifically in prenatal Pilates. The body is constantly changing during pregnancy. It is important to have an instructor who is aware of these changes and knows exactly how to accommodate them. Lastly, make sure you choose a one-on-one or very small group environment. Form and pacing are especially important during pregnancy. It is very difficult for instructors to keep an eye on you when they are in charge of a classroom full of students.

Continuing After Giving Birth.

After giving birth, it may be tempting to jump right back into group classes to get your pre-pregnancy body back fast. However, that may not be the best option. Group classes don’t offer the sort of individualized attention your healing body will require. By placing too much stress on your body, you risk injury and a slower healing process. It may be a better option to continue, instead, with specialized one-on-one postpartum Pilates.

Once you are cleared by your doctor, you will be able to jump right back in to one-on-one Pilates without fear of injury or hindering the healing process. In fact, the individualized attention will likely aid in healing, making the transition back to your pre-baby body as smooth, quick, healthy, and painless as possible.

Try it out!

If you are interested in trying out pre or post-natal Pilates or are trying to get pregnant and would like to build a foundation, give us a call! We can get you set up with one of our certified Pilates instructors. They will lead you through exercises, relaxation, and breathing techniques specifically designed to facilitate a healthy pregnancy, delivery, and recovery!

Group fitness classes are all the rage as of late and how could they not be? Options abound with energetic, performative instructors all pushing you and the rest of your sweaty classmates to your limits. Accountability, excitement, and fitness. What could possibly go wrong? Well, it depends.

Fitness Guru vs. Budding Fitness Enthusiasts

Classes like TAYLOR SWIFT AND HER EXES at SoulCycle (completely real class, by the way) or Tire Flipping at CrossFit R’ Us (that class is not real, by the way) are excellent for those fitness gurus with an adequate base strength and proper form and technique. However, for those of us who are not able to hold Utthita Parsvakonasana for 15 minutes, bike 8 miles at once, go hard in a high energy dance-off, or throw a 10 pound bag of sand like a football, group fitness classes may not only be a poor choice, they could potentially be a dangerous one.

Unfortunately, it is not uncommon to see a patient who injured themselves in a group fitness class here in the Beverly Hills Posture office. Women who just gave birth and are wanting to get back into shape. Someone trying to ditch a few pounds. A Couch-to-5k enthusiast looking to fulfill a New Year’s Resolution. These people have great, smart, healthy intentions. That’s why it is particularly upsetting and frustrating when a group fitness class leaves them injured and unable to perform.

For anyone pursuing a new or rejuvenated interest in getting into shape, it is important to take the appropriate steps, paying attention to your unique needs, limitations, and strengths.

One size does not fit all.

The major issue with most group fitness classes is that the same exercise program is assigned to everyone, regardless of individual needs, ability, pre-existing conditions, or baseline knowledge and capabilities. Exercises are not catered to unique, individualistic goals and restrictions. Instructors often have little training in body mechanics and correct functional movement and are usually not trained in how to diagnose any potential pre-existing conditions that could lead to injury.

While ultra encouraging and generally knowledgeable about fitness, instructors usually do not know how to prescribe specific exercises to cater to individual conditions. (Of course, there are some exceptions, but this is overwhelmingly true for the average group fitness class instructor.) Not only are the best exercises skipped, students are often participating in moves that are not good for their unique bodies, putting them at risk for injury and re-injury.

The exciting, high energy group dynamic poses a few more drawbacks as well. Considering the student to instructor ratio, there is generally insufficient attention to correct form. In addition, the group often ends up controlling the pace, causing people to push themselves beyond what is best for them personally.

Someday soon, but maybe not today.

If you have existing pain, would like to get into shape without risking injury, or want to obtain and maintain an active lifestyle, a combination of a personalized exercise program developed by a doctor at BHP, chiropractic care, sports medicine acupuncture, massage, nutritional and lifestyle guidance can help you achieve a pain-free, fit, active, and healthy life. Once you develop a solid foundation, group fitness classes may very well be an excellent option for you! You could be Zumba dancing and tossing tires with the best of them. But, until then, opt for more individualized, tailored attention to get you to that “New-Leaf” sort of health you’ve been craving. Trust us. Your future self will thank you.

As you may have already presumed, at Ozar Wellness House we place a great deal of importance on helping our patients develop increasingly better postural habits. We do this with the intention of not only aiding to relieve acute musculoskeletal pain, but also due to the simple fact that posture has an immense impact on many other aspects of our physical and mental health.

According to numerous studies, posture plays an important role in our body’s need to constantly auto-regulate in order to achieve a stable state. The body self regulates via the autonomic nervous system, which is intimately connected with posture. While the most significant influences of posture are a result of our breathing patterns, oxygenation of the blood, and regulation of our stress response, there are many other aspects of health that you may have not previously realized could be related to your posture. A synopsis of the aforementioned research reveals some interesting facts about the connection between posture, physical and mental health.

Some of the key findings of this research include:

1. Different types of internal disease or health problems can be reflected in a person’s posture or the way they move. Conversely, inefficient posture and breathing patterns that result from this can eventually lead to pathological dysfunction.

2. Maintaining certain power postures can actually cause physiological changes to the nervous system and endocrine system (the chemical messenger system that includes hormones). These changes include elevations in testosterone and decreases in stress hormones. Among other benefits, this helps improve stress tolerance.

3. Postural changes can also influence blood flow, positively affecting heart rate, and regulating blood pressure.

4. The levels of dopamine and serotonin (the chemical messengers involved in mood, mental health, digestion, and sleep regulation) can cause postural changes. Because posture can also affect brain activity, posture reflects mind and body interaction.

5. There is a relationship between postural and movement patterns and the way emotions are processed.

6. Advanced stages of postural and breathing dysfunction are correlated with marked structural deviations impeding efficient air exchange, eliciting a sympathetic nervous system response (fight or flight stress response), and increasing musculoskeletal pain.

7. Postural respiratory balance and improved internal auto-regulation can be taught through gravity centered breathing exercises.

The connection between posture, internal health, and an individual’s mental state is quite profound when given further thought. Posture affects every aspect of human function, both consciously and subconsciously, from breathing to thinking, and even hormone production. At Ozar Wellness House we take a truly integrated approach to your health using chiropractic treatment, acupuncture, massage, exercise, and even nutritional counseling to help you with all aspects of your health and wellbeing.