Posture Insights

Postural orthostatic tachycardia syndrome is a medical condition that causes lightheadedness and palpitations after standing. Can lifestyle adjustments and multidisciplinary strategies help reduce and manage symptoms?

Postural Orthostatic Tachycardia Syndrome - POTS

Postural orthostatic tachycardia syndrome, or POTS, is a condition that varies in severity from relatively mild to incapacitating. With POTS:

• The heart rate increases dramatically with body position.
• This condition often affects young individuals.
• Most individuals with postural orthostatic tachycardia syndrome are women between the ages of 13 and 50.
• Some individuals have a family history of POTS; some individuals report POTS began after an illness or stressor, and others report it began gradually.
• It usually resolves over time.
• Treatment can be beneficial.
• Diagnosis is based on assessing blood pressure and pulse/heart rate.

Symptoms

Postural orthostatic tachycardia syndrome can affect young individuals who are otherwise healthy and can begin suddenly. It usually happens between the ages of 15 and 50, and women are more likely to develop it than men. Individuals can experience various symptoms within a few minutes of standing up from a lying or seated position. The symptoms can occur regularly and daily. The most common symptoms include: (National Institutes of Health. National Center for Advancing Translational Sciences. Genetic and Rare Diseases Information Center. 2023)

• Anxiety
• Lightheadedness
• A feeling like you're about to pass out.
• Palpitations - sensing rapid or irregular heart rate.
• Dizziness
• Headaches
• Blurred vision
• Legs turn to reddish-purple.
• Weakness
• Tremors
• Fatigue
• Sleep problems
• Trouble concentrating/brain fog.
• Individuals may also experience recurrent episodes of fainting, usually without any trigger/s other than standing up.
• Individuals can experience any combination of these symptoms.
• Sometimes, individuals cannot handle sports or exercise and may feel light-headed and dizzy in response to mild or moderate physical activity, which can be described as exercise intolerance.

Associated Effects

• Postural orthostatic tachycardia syndrome can be associated with other dysautonomia or nervous system syndromes, like neurocardiogenic syncope.
• Individuals are often co-diagnosed with other conditions like:
• Chronic fatigue syndrome
• Ehlers-Danlos syndrome
• Fibromyalgia
• Migraines
• Other autoimmune conditions.
• Bowel conditions.

Causes

Usually, standing up causes blood to rush from the torso to the legs. The sudden change means less blood is available for the heart to pump. To compensate, the autonomic nervous system sends signals to the blood vessels to constrict to push more blood to the heart and maintain blood pressure and a normal heart rate. Most individuals do not experience significant changes in blood pressure or pulse when standing up. Sometimes, the body is unable to perform this function correctly.

• If blood pressure drops from standing and causes symptoms like lightheadness, it is known as orthostatic hypotension.
• If the blood pressure remains normal, but the heart rate gets faster, it is POTS.
• The exact factors that cause postural orthostatic tachycardia syndrome are different in individuals but are related to changes in:
• The autonomic nervous system, adrenal hormone levels, total blood volume, and poor exercise tolerance. (Robert S. Sheldon et al., 2015)

Autonomic Nervous System

The autonomic nervous system controls blood pressure and heart rate, which are the areas of the nervous system that manage internal bodily functions like digestion, respiration, and heart rate. It is normal for blood pressure to drop slightly and the heart rate to speed up a little when standing. With POTS, these changes are more pronounced.

• POTS is considered a type of dysautonomia, which is diminished regulation of the autonomic nervous system.
• Several other syndromes are also thought to be related to dysautonomia, like fibromyalgia, irritable bowel syndrome, and chronic fatigue syndrome.
• It isn't clear why the syndrome or any of the other types of dysautonomia develop, but there seems to be a familial predisposition.

Sometimes the first episode of POTS manifests after a health event like:

• Pregnancy
• Acute infectious illness, for example, a severe case of influenza.
• An episode of trauma or concussion.
• Major surgery

Diagnosis

• A diagnostic evaluation will include a medical history, a physical examination, and diagnostic tests.
• The healthcare provider will take blood pressure and pulse at least twice. Once while lying down and once while standing.
• Blood pressure measurements and pulse rate lying down, sitting, and standing are orthostatic vitals.
• Typically, standing up increases the heart rate by 10 beats per minute or less.
• With POTS, heart rate increases by 30 beats per minute while blood pressure remains unchanged. (Dysautonomia International. 2019)
• The heart rate stays elevated for over a few seconds upon standing/usually 10 minutes or more.
• Symptoms happen frequently.
• Lasts more than a few days.

Positional pulse changes are not the only diagnostic consideration for postural orthostatic tachycardia syndrome, as individuals can experience this change with other conditions.

Tests

• Some experts use a tilt-table test for the initial diagnosis and monitor therapy. (National Institutes of Health. National Center for Advancing Translational Sciences. Genetic and Rare Diseases Information Center. 2023)
• During this test, blood pressure and pulse are measured several times when lying on a table and when the table is moved to an upright position.

Differential Diagnosis

• There are various causes of dysautonomia, syncope, and orthostatic hypotension.
• Throughout the evaluation, the healthcare provider may look at other conditions, like dehydration, deconditioning from prolonged bed rest, and diabetic neuropathy.
• Medications like diuretics or blood pressure medication can cause similar effects.

Treatment

Several approaches are used in managing POTS, and individuals may require a multidisciplinary approach. The healthcare provider will advise regularly checking blood pressure and pulse at home to discuss the results when going in for medical checkups.

Fluids and Diet

• Drinking non-caffeinated fluids can keep the body hydrated.
• A healthcare provider can calculate the right amount of fluids that are needed each day.
• Overnight dehydration is common, so it is especially important to drink fluids first thing in the morning, preferably before getting out of bed and standing.
• It is also important to maintain adequate sodium levels. (National Institutes of Health. National Center for Advancing Translational Sciences. Genetic and Rare Diseases Information Center. 2023)

Exercise Therapy

• Exercise and physical therapy can help the body learn to adjust to an upright position.
• Because it can be challenging to exercise when dealing with POTS, a targeted exercise program under supervision may be required.
• An exercise program may begin with swimming or using rowing machines, which do not require upright posture. (Dysautonomia International. 2019)
• After a month or two, walking, running, or cycling may be added.
• Studies have shown that individuals with POTS, on average, have smaller cardiac chambers than individuals who don't have the condition.
• Regular aerobic exercise has been shown to increase cardiac chamber size, slow heart rate, and improve symptoms. (Qi Fu, Benjamin D. Levine. 2018)
• Individuals must continue an exercise program for the long term to keep symptoms from returning.

Medication

• Prescription medications to manage POTS include midodrine, beta-blockers, pyridostigmine - Mestinon, and fludrocortisone. (Dysautonomia International. 2019)
• Ivabradine, used for the heart condition of sinus tachycardia, has also been used effectively in some individuals.

Conservative Interventions

Other ways to help prevent symptoms include:

• Sleeping in the head-up position by elevating the head of the bed off the ground 4 to 6 inches utilizing an adjustable bed, blocks of wood, or risers.
• This increases the blood volume in circulation.
• Performing countermeasure maneuvers like squatting, squeezing a ball, or crossing the legs. (Qi Fu, Benjamin D. Levine. 2018)
• Wearing compression stockings to prevent too much blood from flowing into the legs when standing can help avoid orthostatic hypotension. (Dysautonomia International. 2019)

Conquering Congestive Heart Failure

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to discuss the subject matter above further, don't hesitate to contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

National Institutes of Health. National Center for Advancing Translational Sciences. Genetic and Rare Diseases Information Center (GARD). (2023). Postural orthostatic tachycardia syndrome.

Sheldon, R. S., Grubb, B. P., 2nd, Olshansky, B., Shen, W. K., Calkins, H., Brignole, M., Raj, S. R., Krahn, A. D., Morillo, C. A., Stewart, J. M., Sutton, R., Sandroni, P., Friday, K. J., Hachul, D. T., Cohen, M. I., Lau, D. H., Mayuga, K. A., Moak, J. P., Sandhu, R. K., & Kanjwal, K. (2015). 2015 heart rhythm society expert consensus statement on the diagnosis and treatment of postural tachycardia syndrome, inappropriate sinus tachycardia, and vasovagal syncope. Heart rhythm, 12(6), e41–e63. https://doi.org/10.1016/j.hrthm.2015.03.029

Dysautonomia International. (2019). Postural Orthostatic Tachycardia Syndrome

Fu, Q., & Levine, B. D. (2018). Exercise and non-pharmacological treatment of POTS. Autonomic neuroscience: basic & clinical, 215, 20–27. https://doi.org/10.1016/j.autneu.2018.07.001

For individuals trying to achieve healthy posture, could using posture awareness training be effective in treatment and prevention?

Posture Awareness

Spinal curves help support the body's weight, movement, and balance. Five areas include the neck, upper back, lower back, sacrum, and coccyx. The bottom of the spine or sacrum rests between the two hip bones that comprise the pelvis. Because of this location, the movements made with the pelvis significantly affect the spine. (Ibrahim Alkatout, et al., 2021) When the pelvis moves, the spine moves.

• Posture-related back pain and associated symptoms are often caused by a weakened strength and flexibility ratio between the opposing muscle groups that hold the body upright.
• Achieving healthy posture requires technique and consistent practice for maintaining a healthy pelvis and low back curve. (DeokJu Kim, et al., 2015)
• Finding the low back curve and exploring how it responds when moving the pelvis is important to effective posture awareness training.

Lower Back Curve Awareness Exercise

One important thing to do to increase postural awareness is to become aware of the low back curve. (Arkadiusz Łukaz Żurawski, et al., 2020)

Sit On a Firm Chair or Stool

• So that the weight is planted into the seat in a balanced way.

Hold Onto the Arms of the Chair

• If the chair doesn't have arms, hold onto the edge of a desk/workstation or the sides of the chair seat.
• This will support the back when moving the pelvis.
• Maintaining core abdominal strength is key to preventing back injury. (Erika Zemková, Ludmila Zapletalová. 2021)

Movement

• Tilt the pelvis forward.
• In this position, notice the slightly exaggerated arch in the lower back and the increase in lower back muscle tension.
• A moderate amount of this increase and exaggeration is normal.

Relax Back to the Start Position

Sitting upright with the hip bones/top of the pelvis directly above the bottom.

• Next, tilt the pelvis back.
• The abs may have to work hard to support this position
• Use your hands against the chair for support.
• Check the lumbar curve area, noticing if it has flattened out.
• Notice the tension in the back muscles.
• Is it a little looser? This is normal.

Relax Back to the Start Position

• Sitting upright.
• Repeat the sequence again.
• This time, when in the forward position, pause briefly and slide a hand between the lower back and the back of the chair or the wall.
• When in the backward position, there will be little to no space between the lower back and the seatback or wall.

Problems

• If there are problems moving the pelvis back and forth, imagine a basket or bowl of fruit.
• The pelvis has a round shape and is open at the top, like a bowl or basket.
• Imagine the fruit is placed toward the front of the bowl, and the weight brings the bowl/pelvis forward.
• To go back, imagine the fruits are placed toward the back.
• The weight causes the bowl to roll backward.
• This may help to get the rhythm of the movement.

This posture awareness exercise can be used as a posture muscle builder by doing it with the back against the wall.

• A more challenging position for this exercise is standing against a wall.
• Keep the heels against the baseboard to really work the abs.
• Start with sitting and gradually to standing.

Foot Motion and Posture

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Kim, D., Cho, M., Park, Y., & Yang, Y. (2015). Effect of an exercise program for posture correction on musculoskeletal pain. Journal of physical therapy science, 27(6), 1791–1794. https://doi.org/10.1589/jpts.27.1791

Alkatout, I., Wedel, T., Pape, J., Possover, M., & Dhanawat, J. (2021). Review: Pelvic nerves - from anatomy and physiology to clinical applications. Translational neuroscience, 12(1), 362–378. https://doi.org/10.1515/tnsci-2020-0184

Żurawski, A. Ł., Kiebzak, W. P., Kowalski, I. M., Śliwiński, G., & Śliwiński, Z. (2020). Evaluation of the association between postural control and sagittal curvature of the spine. PloS one, 15(10), e0241228. https://doi.org/10.1371/journal.pone.0241228

Zemková, E., & Zapletalová, L. (2021). Back Problems: Pros and Cons of Core Strengthening Exercises as a Part of Athlete Training. International journal of environmental research and public health, 18(10), 5400. https://doi.org/10.3390/ijerph18105400

Ankylosing spondylitis is an inflammatory arthritis that causes changes in posture that occur over time. Can exercise and maintaining spinal alignment help improve posture problems?

Ankylosing Spondylitis Posture Improvement

Ankylosing spondylitis/AS is an autoimmune arthritis that primarily affects the spine. It can also spread to other joints of the body and affect the internal organs. Back pain problems are a common side effect of the condition and depending on the severity of damage to the spine, it can have a serious impact on posture.

Affects Posture

The condition usually first affects the sacroiliac joints at the bottom of the spine where they attach to the pelvis. As the condition progresses it works its way to the upper spine. The spine consists of 26 vertebrae/bones stacked on top of each other.

• Ankylosing spondylitis can cause the bones to fuse together. (National Institute of Arthritis and Musculoskeletal and Skin Diseases. 2023)
• The condition causes kyphotic deformity - rounding of the upper back, and the lower back flattening.
• As the disease progresses, the spine becomes immobilized in a stooped-over position and causes significant difficulty with daily tasks.
• A stooped posture can place pressure on the internal organs and lead to breathing difficulties.
• The condition leads to balance problems which increase the risk of falls. (Alessandro Marco De Nunzio, et al., 2015)

Posture Improvement Tips

Standing and Walking

 When standing or walking try to remember to:

• Maintain a straight spine.
• Line up the ears, shoulders, hips, knees, and ankles in a straight line.
• Squeeze the shoulder blades together and down toward the back pockets.
• Relax the arms at the sides.
• Look straight ahead.
• Tuck the chin back slightly.

Sitting

The natural curves of the spine need support for proper posture when sitting. Try these tips when at a desk or at a table:

• Position the height of the chair so the hips and knees are bent at 90-degree angles.
• Place the feet flat on the floor or use a footstool based on chair height.
• Place a lumbar support pillow or rolled-up towel behind the lower back.
• Position the screen monitor at eye level to keep the upper back straight.
• Keep the keyboard and mouse close to the body to prevent overreaching which can increase the rounding of the shoulders and upper back.

Lying Down

Ankylosing spondylitis can make lying down uncomfortable. To support the spine while lying down try to:

• Sleep on a semi-firm mattress or type like memory foam to conform to the body.
• Place a pillow between the knees to maintain a straight spine when lying on the side.
• Use a specialized pillow to prevent placing the upper back in a rounded position.

Posture Exercises

For individuals with ankylosing spondylitis stretching and strengthening exercises can help improve body posture. Individuals are recommended to talk to their healthcare provider before beginning an exercise program.

Chin Tucks

• Sit up straight.
• Squeeze the shoulder blades together.
• Rest the arms at your sides.
• Look straight ahead, pull the chin back and in until the stretch is felt along the muscles of the neck.
• Hold for three to five seconds and relax.
• Repeat 10 times.

Corner Stretch

• Stand facing a corner.
• Raise the arms to shoulder height.
• Place one forearm flat against each wall.
• Stagger the feet.
• Slowly shift weight over the front leg and lean in toward the corner.
• Stop once the stretch is felt across the chest.
• Hold for 10 to 20 seconds and relax.
• Repeat three times.

Scapular Squeezes

• Sit up straight with arms resting at the sides.
• Squeeze the shoulder blades together like they are holding an object between them.
• Hold for three seconds and relax.
• Repeat 10 times.

Maintaining spinal alignment will help decrease back pain that occurs with AS.

• Targeted exercises can help stretch tight muscles and strengthen the muscles responsible for maintaining spinal alignment.
• Maintaining healthy posture when sitting, standing, and sleeping can help prevent deformities in the spine.
• Regular physical activity can help combat stiffness and help maintain overall strength.

For an individualized exercise program, see a physical therapist or chiropractor on incorporating posture exercises to help prevent complications from developing.

Arthritis

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

National Institute of Arthritis and Musculoskeletal and Skin Diseases. Ankylosing spondylitis.

De Nunzio, A. M., Iervolino, S., Zincarelli, C., Di Gioia, L., Rengo, G., Multari, V., Peluso, R., Di Minno, M. N., & Pappone, N. (2015). Ankylosing spondylitis and posture control: the role of visual input. BioMed research international, 2015, 948674. https://doi.org/10.1155/2015/948674

Can musculoskeletal therapies treat individuals with upper crossed syndrome to relieve pain, improve posture, and strengthen the muscles in the neck, shoulders and chest?

Upper Crossed Syndrome

Upper crossed syndrome is a condition in which the muscles of the shoulders, neck, and chest become weak and tight, and is usually brought on from practicing unhealthy posture. Symptoms typically include:

• Neck stiffness and pulling sensations.
• Jaw tension and/or tightness
• Upper back tension, lack of flexibility, stiffness, and aching soreness.
• Neck, shoulder, and upper back pain.
• Tension headaches
• Rounded shoulders
• Hunched spine

Upper Crossed Syndrome and Posture

• The condition affects healthy posture by creating imbalanced muscles between the upper back and chest.
• The tight short muscles in the upper chest get overly stretched and remain in a semi-contracted state pulling on the back muscles.
• This causes the muscles in the upper back, shoulders, and neck to get pulled and weaken.
• The result is a hunched back, forward shoulders, and protruded neck.
• The specific muscles affected include the trapezius and the levator scapula/side of the neck muscles. (Hospital for Special Surgery. 2023)

Individuals having back pain lasting two weeks or longer are recommended to consult a spine specialist or healthcare provider to examine and determine the cause of the pain symptoms. (National Institute of Arthritis and Musculoskeletal and Skin Diseases. 2023)

Lingering Pain

• The imbalances in muscle activation and movement and unhealthy posture all contribute to the symptoms.
• The syndrome is characterized by chronic stiffness, tension, pain, and increasing immobility of the chest and shoulder muscles.
• Over time the tightness and pulling, combined with weakness can lead to shoulder joint damage. (Seidi F, et al., 2020)

Causes

There are certain activities and jobs that can contribute to the development and worsening of the syndrome. Factors that worsen symptoms include: (National Institute of Arthritis and Musculoskeletal and Skin Diseases. 2023) - (Seidi F, et al., 2020)

• Physical trauma/injury to any of the muscle regions.
• Occupations with high amounts of physical exertion, heavy lifting, and injury risks.
• Practicing incorrect postures and positioning.
• Jobs requiring extended periods of sitting and/or standing.
• Inactivity and/or sedentary lifestyle.
• Over athletic activity.
• Smoking.

However, the syndrome is preventable and manageable.

Therapies

Working with a chiropractor and physical massage therapy team can help determine and develop a personalized treatment plan that is the most effective and suitable. A chiropractic and physical therapist will provide several options, which can include: (Cedars-Sinai. 2022) - (National Institute of Arthritis and Musculoskeletal and Skin Diseases. 2023) - (Bae WS, et al., 2016)

• Bracing
• Massage therapy to increase circulation, relax, and retrain the muscles.
• Chiropractic adjustments for spinal realignment and posture retraining.
• Non-surgical mechanical traction and decompression therapy.
• Kinesiology taping - recovery and preventive. 
• Posture retraining.
• Muscle movement training.
• Exercises targeting soft tissues and joints.
• Core strengthening.
• Steroid injections to a specific area.
• Prescription anti-inflammatory medication for pain symptoms - short-term.

1. Individuals may be advised by the chiropractic therapy team to avoid too much bed rest and to limit or avoid activities that can cause pain or worsen symptoms. (Cedars-Sinai. 2022)
2. Studies have shown chiropractic spinal manipulation effectively reduces neck, spine, and low back pain symptoms. (Gevers-Montoro C, et al., 2021)

Self Management

There are ways to self-manage upper-crossed syndrome and associated symptoms. Common techniques include: (National Institute of Neurological Disorders and Stroke. 2023) - (National Institute of Arthritis and Musculoskeletal and Skin Diseases. 2023)

• Practicing correct posture.
• Increasing or decreasing physical activity as recommended by the therapy team.
• Using ice or heat packs to relieve pain and increase circulation to promote muscle rehabilitation and healing.
• Using topical pain creams or gels.
• Over-the-counter nonsteroidal - NSAIDs, like Advil or Motrin and Aleve.
• Muscle relaxants to relieve tension short-term.

Enhance Your Lifestyle

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Hospital for Special Surgery. Move with the purpose to combat upper and lower crossed syndromes.

National Institute of Arthritis and Musculoskeletal and Skin Diseases. Back pain.

Seidi, F., Bayattork, M., Minoonejad, H., Andersen, L. L., & Page, P. (2020). Comprehensive corrective exercise program improves alignment, muscle activation, and movement pattern of men with upper crossed syndrome: a randomized controlled trial. Scientific reports, 10(1), 20688. https://doi.org/10.1038/s41598-020-77571-4

Bae, W. S., Lee, H. O., Shin, J. W., & Lee, K. C. (2016). The effect of middle and lower trapezius strength exercises and levator scapulae and upper trapezius stretching exercises in upper crossed syndrome. Journal of physical therapy science, 28(5), 1636–1639. https://doi.org/10.1589/jpts.28.1636

National Institute of Neurological Disorders and Stroke. Back pain.

Cedars-Sinai. Back and neck pain.

Gevers-Montoro, C., Provencher, B., Descarreaux, M., Ortega de Mues, A., & Piché, M. (2021). Clinical Effectiveness and Efficacy of Chiropractic Spinal Manipulation for Spine Pain. Frontiers in pain research (Lausanne, Switzerland), 2, 765921. https://doi.org/10.3389/fpain.2021.765921

Sitting at a desk or standing at a workstation in the same position for hours at a time every day or night can strain the body's neuromusculoskeletal system. This causes hunching of the shoulders which leads to body tension, headaches, and neck, shoulder, back, leg, and foot pain. Taking regular breaks to move and stretch out provides various benefits that include pain symptom relief, increased circulation, improved posture, increased energy, muscle relaxation, and improve overall health. Here we look at stretches for sitting and standing jobs.

Stretches For Sitting and Standing Jobs

Sitting or standing for too long can affect an individual's health. The body is made to move and not remain in one position for long periods. Standing and sitting for a prolonged period of time increases the risk for chronic conditions, sleep disorders, digestion issues, weight gain, obesity, heart disease, cancer, and diabetes. To help break the cycle of staying in one position, experts recommend taking movement breaks for one to three minutes every 30 to 45 minutes, or at least once an hour.

Individuals are encouraged to find ways to set up a job/work system where they are not limited to just sitting or standing but have a balance where they can move around, do some desk work, move some more, and so on where the body is regularly engaging all the muscles and not only using a few that often leads to overworked muscles and overcompensating postures that lead to injuries. This can be using a standing desk, taking quick short walks, or doing some stretches. Movement loosens up the body and helps maintain mental focus.

Flexibility Breaks

The following stretches for sitting and standing jobs are recommended to be done as often as possible to develop healthy habits.

• Set an alarm for every 45 to 55 minutes and perform the stretches.
• Hold each stretch for at least 15-30 seconds.
• Avoid exercises or stretches that cause discomfort or pain.

Chest Stretch

Many individuals begin to hunch forward. Therefore, it is essential to stretch the pectoral/chest muscles and shoulders. Individuals with shoulder problems or injuries should avoid this stretch.

• Stand with the feet shoulder-width apart.
• The stretch can be performed seated in a chair.
• Move the arms behind the body and, if possible, interlock the fingers together.
• Straighten the arms and gently lift the hands up until you feel a stretch in the chest.
• Hold for 10 to 30 seconds.
• Repeat 5-10 times.
• Individuals can also use a resistance band and hold it overhead.
• Individuals can put their forearms on either side of a doorway, and gently press forward until the stretch is felt in the chest.

Upper Back Stretch

The upper back stretch will help get circulation moving in all the muscles between the shoulder blades as well as the traps and the shoulders.

• Begin in a seated or standing position.
• Stretch the arms straight out.
• Place one hand on top of the other.
• Reach away with your arms.
• Relax and gently bend the head down.
• Imagine the arms curving up and over an imaginary sphere.
• Hold the stretch for 10 to 30 seconds.

Neck Stretch

​Tension in the neck can lead to headaches and upper back pain. Forward head posture is common when working at a desk/workstation, which places extra weight and stress on the neck muscles. The head can weigh up to 11 pounds. Staying aware of posture and regular stretching can provide relief.

• Start in a sitting position, with the back straight and the shoulders back.
• Reach down and grab the side of the chair with your hand.
• Gently pull on the chair, while tilting the head in the opposite direction, feeling the stretch down the side of the neck and shoulder.
• Hold for 10 to 30 seconds and repeat on the other side.
• Repeat five to 10 times on each side.

Inner Thigh Stretch

Stretching the inner thigh is important for the hips and groin. This stretch helps open the hips and gets rid of tightness and tension in the lower body.

• In a seated position, widen the legs, toes outward, and lean forward with the elbows on the thighs.
• Keep the back straight and the abs contracted.
• Gently press forward while using the elbows to push the thighs out until a stretch is felt in the inner thighs.
• Hold for 10 to 30 seconds.
• Repeat as many times as necessary to get a thorough stretch.

Regular stretching will help to improve the range of motion and help the muscles move more efficiently. Stretching may also help individuals reach or maintain a healthy weight for improved posture.

Benefits of Stretching

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Cooley D, Pedersen S. A pilot study of increasing non-purposeful movement breaks at work as a means of reducing prolonged sitting. J Environ Public Health. 2013;2013:128376. doi:10.1155/2013/128376

Daneshmandi H, Choobineh A, Ghaem H, Karimi M. Adverse effects of prolonged sitting behavior on the general health of office workers. J Lifestyle Med. 2017;7(2):69-75. doi:10.15280/jlm.2017.7.2.69

Fathollahnejad, Kiana, et al. “The effect of manual therapy and stabilizing exercises on the forward head and rounded shoulder postures: a six-week intervention with a one-month follow-up study.” BMC musculoskeletal disorders vol. 20,1 86. 18 Feb. 2019, doi:10.1186/s12891-019-2438-y

Feldman, Anatol G. “The Relationship Between Postural and Movement Stability.” Advances in experimental medicine and biology vol. 957 (2016): 105-120. doi:10.1007/978-3-319-47313-0_6

Korakakis, Vasileios, et al. “Physiotherapist perceptions of optimal sitting and standing posture.” Musculoskeletal Science & Practice vol. 39 (2019): 24-31. doi:10.1016/j.msksp.2018.11.004

Lurati AR. Health issues and injury risks associated with prolonged sitting and sedentary lifestyles. Workplace Health Saf. 2018;66(6):285-290. doi:10.1177/2165079917737558

Nakphet N, Chaikumarn M, Janwantanakul P. Effect of different types of rest-break interventions on neck and shoulder muscle activity, perceived discomfort and productivity in symptomatic VDU operators: A randomized controlled trial. Int J Occup Saf Ergon. 2014;20(2):339-53. doi:10.1080/10803548.2014.11077048

Sanders, Martha J, and Claudia Michalak Turcotte. “Posture makes perfect.” Today's FDA: official monthly journal of the Florida Dental Association vol. 25,2 (2013): 62-5.

Shaghayegh Fard, B et al. “Evaluation of forward head posture in sitting and standing positions.” The European spine journal: official publication of the European Spine Society, the European Spinal Deformity Society, and the European Section of the Cervical Spine Research Society vol. 25,11 (2016): 3577-3582. doi:10.1007/s00586-015-4254-x

For individuals with aches and pains after walking, the first thing to check is posture. How an individual holds their body is important in walking effortlessly and comfortably. Improving walking posture will make it easier to breathe and walk farther and faster. Injury Medical Chiropractic and Functional Medicine Clinic can treat back problems, restore mobility, and retrain individuals on achieving and maintaining healthy posture.

Walking Posture

Sitting for extended periods weakens neck and back muscles and decreases spinal mobility, making it more difficult to maintain a healthy walking posture. Improving and maintaining healthy walking posture can go a long way regarding the body's health.

Benefits

The benefits include:

• Strengthened core, back, leg, and buttock muscles.
• Improved balance and stability.
• Easier breathing.
• Increased energy levels.
• Improved walking speed, distance, and gait.
• Back and hip discomfort symptoms prevention.
• Decreased risk of injury and falling.

Set Up Posture

• Stand up straight.
• Engage the core.
• Relax shoulders.
• Keep the chin parallel to the ground.
• Eyes forward.
• Minimize leaning forward or backward.
• Spend the first 15 seconds of walking focusing on posture.
• Once a rhythm is achieved, periodically check yourself to ensure you stay consistent with proper posture until it becomes normal.

Stand up Straight

• Visualize standing tall and straight.
• Resist the temptation to slouch or arch the back.

Control Leaning Forward or Back

• Leaning strains the back muscles when sitting, standing, and walking.
• Leaning slightly forward from the ankles when walking up a hill.
• Going downhill, leaning slightly forward, or maintaining a straight back is okay.

Keep Eyes Forward

• Avoid looking down.
• The focus should be about 20 feet ahead.
• Maintaining a forward visual path allows individuals to see anything from the side.

Keep Chin Parallel to the Ground

• This reduces strain on the neck and back.
• A proper chin position maintains forward focus rather than down.

Shoulders Back and Relaxed

• Shrug and allow the shoulders to fall and relax slightly back.
• Loosening up the shoulders helps relieve tension and...
• Positions the shoulders to use healthy arm motion while walking.
• Shrug and re-loosen at intervals during the walk to ensure the shoulders stay relaxed.

Engage Core Muscles

• The core muscles help resist slouching and leaning.
• Keep the stomach pulled in slightly.
• Take deep, full breaths to maintain a healthy walking posture.

Maintain Neutral Pelvis

• Ensure the hips are not tilting forward or back while walking.
• Practice sticking out the buttocks, tucking them in, and finding a natural middle.
• The middle is the healthy balance that will keep you from arching the back muscles and spine.

Devices

• Resist the urge to engage with the phone or activity monitor while walking and looking down.
• Only look when necessary and then mindfully regain posture.
• Some activity monitors have vibration alerts to reduce the need to look down.
• Utilize earbuds or headphones for making and taking calls and other tasks.
• Certain earbuds or headphones allow for voice commands, so you don't have to look at the phone.

Chiropractic Realignment and Retraining

Maintaining proper posture is a gradual process. A chiropractor can correct years of practicing unhealthy postures like forward head issues or chronic slouching and realign the spine to restore optimal function.

• A chiropractic therapy team will work on bones and muscles in specific body regions.
• Massage will relax the muscle tissues to restore correct balance.
• Chiropractic techniques will realign the neck, spine, hips, and pelvis.
• Decompression therapy may be used to stretch the body. 
• Strengthening and stretching exercises will maintain adjustments.
• Posture retraining will teach individuals to stay aware of their spinal position and help create healthy habits.

Regular posture checks, whether at work, school, just walking around doing errands, or exercising, will help the body learn proper positioning until it becomes second nature.

Revitalize and Rebuild

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Buldt, Andrew K et al. "The relationship between foot posture and plantar pressure during walking in adults: A systematic review." Gait & Posture vol. 62 (2018): 56-67. doi:10.1016/j.gaitpost.2018.02.026

Hackford, Jessie, et al. "The effects of walking posture on affective and physiological states during stress." Journal of behavior therapy and experimental psychiatry vol. 62 (2019): 80-87. doi:10.1016/j.jbtep.2018.09.004

Lin, Guohao, et al. "The relationship between forward head posture, postural control, and gait: A systematic review." Gait & Posture vol. 98 (2022): 316-329. doi:10.1016/j.gaitpost.2022.10.008

Suh, Jee Hyun, et al. "The effect of lumbar stabilization and walking exercises on chronic low back pain: A randomized controlled trial." Medicine vol. 98,26 (2019): e16173. doi:10.1097/MD.0000000000016173

Woollacott, Marjorie, and Anne Shumway-Cook. "Attention and the control of posture and gait: a review of an emerging area of research." Gait & Posture vol. 16,1 (2002): 1-14. doi:10.1016/s0966-6362(01)00156-4

Breathing nourishes the whole body and regulates important functions like heart rate and blood pressure. It also reinforces proper body mechanics to lessen the stress on the body when moving. Busy lives combined with sedentary work and lifestyle can condition the body to take only quick, shallow breaths, which can weaken lung muscles and cause tension to build, worsening posture and leading to other adverse symptoms and conditions. Learning deep breathing can positively affect heart rate, mental alertness, and blood pressure and improve posture. Injury Medical Chiropractic and Functional Medicine Clinic can create personalized postural treatment and training plans.

Breathing and Posture

Inhalation causes the lungs to get filled with air, and exhalation releases and empties the lungs. For the lungs to work optimally, the rib cage needs to expand constantly in a gentle, rhythmic way. The respiratory muscle/diaphragm muscle needs to go up and down with each breath cycle. This can only happen when the muscle is not contracted or tense. Tension in the upper body can increase unhealthy postures and undermine health. Continued unhealthy postures at school, work, and home will compress the ribs, intercostal muscles, diaphragm, and base of the neck. This prevents the ribcage from expanding fully, which impairs optimal breathing. Over time, the strength of the respiratory muscles weakens.

Healthy Posture

Proper body alignment reduces strain on supportive structures like ligaments, muscles, joints, and discs. A healthy posture allows individuals to breathe more easily, move more efficiently, relax, and sleep better.

Symptoms Of Unhealthy Posture

Research shows that prolonged practice of unhealthy posture can lead to health problems, including:

• Aching and chronic pain in the back, neck, and shoulders.
• Tight, sore muscle knots/trigger points.
• Tension headaches, limited sleep, and digestive problems.
• Brain fog.
• Shifting moods.
• Digestive problems.

Breathing from the chest relies on secondary muscles around the neck and collarbone instead of the diaphragm. Shallow breathing patterns accompanied by unhealthy postures cause muscles in the upper body to function improperly. The longer the body sits, the less the body can resist the force of gravity and maintain a stable core. Tight muscles around the chest cause rounded shoulders and forward head posture, further weakening the muscles that help maintain an upright posture. Chest and rib discomfort symptoms can result from the tight intercostal muscles and inadequate expansion of the ribs.

Chiropractic Treatment

Shallow breathing can be reversed by regular physical activity, and sessions of respiratory muscle training will help to improve posture and quality of life. Deep or belly breathing involves learning to use the abdominal muscles. Inhaling slowly and deeply through the nose fills the lungs with air and expands the stomach. Learning to breathe deep regularly provides benefits like stress reduction, improved cardiovascular health, stronger lungs, and improved cognitive performance.

• Posture correction techniques relieve back and neck pain, improve muscle and joint function, maintain brain health, increase mood stability, and improve spinal health.
• Learning how to breathe deeply takes practice.
• One beginning technique is to breathe deeply and count to 4 before slowly releasing the breath with another count to 4.
• Individuals will notice their abdomen, ribs, and chest push forward as they breathe.
• The shoulders, neck, and spine properly align during this action.
• Place a hand on the abdomen to check for correct breathing.
• It should move outwards slightly as air fills the lungs.

Real Patients, Real Results

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Albarrati, Ali, et al. “Effect of Upright and Slouched Sitting Postures on the Respiratory Muscle Strength in Healthy Young Males.” BioMed research international vol. 2018 3058970. 25 Feb. 2018, doi:10.1155/2018/3058970

Aliverti, Andrea. “The respiratory muscles during exercise.” Breathe (Sheffield, England) vol. 12,2 (2016): 165-8. doi:10.1183/20734735.008116

Guan, Hualin, et al. “Posture-Specific Breathing Detection.” Sensors (Basel, Switzerland) vol. 18,12 4443. 15 Dec. 2018, doi:10.3390/s18124443

Pickering, Mark, and James F X Jones. “The diaphragm: two physiological muscles in one.” Journal of Anatomy vol. 201,4 (2002): 305-12. doi:10.1046/j.1469-7580.2002.00095.x

Sheel, A William. “Respiratory muscle training in healthy individuals: physiological rationale and implications for exercise performance.” Sports medicine (Auckland, N.Z.) vol. 32,9 (2002): 567-81. doi:10.2165/00007256-200232090-00003

Healthy posture and movement are essential for everyone, but especially for mothers-to-be. Practicing healthy posture is one of the most important contributions to a healthy pregnancy. Proper body alignment decreases low back and neck discomfort symptoms and muscle fatigue. A chiropractic therapy team can educate on maintaining a healthy posture when standing, sitting, and lying down throughout pregnancy, alleviate any subluxations, maintain optimal alignment, and keep the muscles relaxed through massage techniques.

Pregnancy Posture

Many changes occur in the musculoskeletal system during pregnancy for the growing fetus. This impacts posture, balance, and gait. Pregnancy posture can significantly influence the comfort and/or pain levels in the pregnant and postnatal body. This includes:

• Sleeping in the best position while pregnant.
• Sitting in the best position during pregnancy.
• These little changes and adjustments impact the health of the mother and baby.

Postural Changes During Pregnancy

During pregnancy, several factors work against maintaining correct and healthy alignment. For one, the baby's weight causes the lower back to sway as the center of gravity shifts forward.

Increased Lumbar Lordosis

• The concave curvature in the spine can become more pronounced because of the forward pull of the growing fetus.
• This can result in a swayback position - lordosis.
• The sacrum tilts backward.
• The legs grow wider apart when standing.

Increased Cervical Lordosis

• The normal slight forward curvature of the spine in the neck or cervical area is called cervical lordosis.
• The growing fetus aggravates the forward pull on the neck.
• During pregnancy, the breasts grow, adding more weight to the thoracic or mid back, causing the neck curvature to get pulled forward and down.
• Both shoulders also move forward and inward.

These changes can lead to back problem symptoms/pain, sciatica, and other musculoskeletal disorders and conditions if left untreated.

Unhealthy Posture Happens Naturally

• The abdominal muscles become stretched as the baby grows.
• Hormone levels increase and cause joints and ligaments to loosen.
• The muscles cannot contract fully and keep the lower back in alignment.

Healthy Posture Requires Practice

Standing

Proper posture when standing. From top to bottom:

• Maintain a neutral gaze that looks straight ahead.
• Don't bend the head too much forward or backward.
• Avoid twisting/bending movements whenever possible, or keep them to a minimum.
• The chest should be up, the core braced, and the shoulders back.
• The body weight is distributed evenly along the lower extremities.
• Contract abdominal and pelvic floor muscles during movements, as they support the stability of the pelvis and the trunk.
• When standing and having to hold the position for an extended period, use a box or stool to prop up one foot.
• For example, when washing dishes, the cabinet under the sink can rest the foot on the ledge.
• Switch position every 20 to 30 minutes.

Chiropractic

Whether in the planning stages or the second or third trimester, it's essential to keep postural health in mind. A chiropractor trained in the needs of pregnant women will use tables that adjust for a pregnant woman's body, and they will use techniques that avoid unneeded pressure on the abdomen and provide safe exercises and stretches. Benefits of chiropractic include:

• Helps maintain a healthier pregnancy.
• Helps regulate symptoms of nausea.
• Relieves back, neck, discomfort symptoms, and pain.
• Relieves and reduces excess strain on muscles, ligaments, and joints.
• Spinal curvature exaggeration is corrected.
• The normal spine curvatures are restored and maintained.

As more women seek the benefits of chiropractic for pregnancy, more healthcare providers seek trained doctors of chiropractic to refer their pregnant patients. Discuss these options with your healthcare provider, and schedule a visit to Injury Medical Chiropractic and Functional Medicine Clinic to check posture and biomechanics.

Chiropractic Pregnancy Treatment

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*

References

Bauer, A W. “NEUE GESICHTSPUNKTE UEBER HALTUNG UND ERNAEHRUNG WAEHREND DER SCHWANGERSCHAFT” [NEW VIEWPOINTS ON POSTURE AND NUTRITION DURING PREGNANCY]. Wiener medizinische Wochenschrift (1946) vol. 113 (1963): 875-6.

Fitzhugh, M L, and M NEWTON. “Posture in pregnancy.” American Journal of Obstetrics and Gynecology vol. 85 (1963): 1091-5. doi:10.1016/s0002-9378(16)35644-7

Gutke A, Ostgaard HC, Oberg B Spine (Phila Pa 1976). 2006 Mar 1; 31(5):E149-55. Pelvic girdle pain and lumbar pain in pregnancy: a cohort study of the consequences in terms of health and functioning.

Schröder, Guido et al. “Impact of pregnancy on back pain and body posture in women.” Journal of physical therapy science vol. 28,4 (2016): 1199-207. doi:10.1589/jpts.28.1199

Yoo, Hyunju, et al. “Changes in the spinal curvature, degree of pain, balance ability, and gait ability according to pregnancy period in pregnant and nonpregnant women.” Journal of physical therapy science vol. 27,1 (2015): 279-84. doi:10.1589/jpts.27.279

Introduction

From a young age, parents will always tell their kids to sit up straight or else they will have bad posture. As kids, we would tend to recline on the couch or chair, which would not affect our backs in the long run. However, as we age, move around more, and have jobs that require prolonged sitting or constantly looking down at our phones, our bodies are hunched or slouched for long periods. When the upper extremities, like the neck, shoulders, and thoracic region of the back, are hunched over, it can develop into future issues that cause musculoskeletal symptoms over time. When this happens, the muscle tissues begin to be overstretched. They could lead to overlapping problems that can cause many individuals to be dealing with upper back pain and areas of complaint. Today we are looking at the effects of poor posture, how prolonged sitting causes numerous symptoms, and how the MET technique relieves poor posture. We provide valuable information about our patients to certified medical providers offering available therapy treatments like the MET technique for individuals with poor posture and neck and back pain due to prolonged sitting. We encourage each patient appropriately by referring them to our associated medical providers based on their diagnosis results. We accept that education is a spectacular way when asking our providers the most crucial questions at the patient’s acknowledgment. Dr. Alex Jimenez, D.C., assesses this information as an educational service. Disclaimer

The Effects Of Poor Posture

Have you been dealing with muscle strains in your upper back, neck, and shoulders? Are you constantly hunched over at your desk or looking down at your phone? Or are you experience sciatic nerve pain from sitting down always? Many of these issues from prolonged sitting can rapidly develop into poor posture and affect the musculoskeletal system and the spine. Studies reveal that when many individuals spend a significant amount of time sitting, especially in an awkward position, which can cause an increased risk of spinal pain and other effects on the various muscle groups in the shoulders, neck, and thoracic region. Not only that but according to the book written by Leon Chaitow, N.D, D.O., and Judith Walker DeLany, L.M.T, “Clinical Application of Neuromuscular Techniques,” mentioned the muscles in the cervical, thoracic, and lumbar region of the body are among the first to be showing signs of changes in response to postural defects. To that point, when a person is slumped in a sitting position will cause strain to each muscle group in the back and affect both the upper and lower extremities of the body.

General Disclaimer *

The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.

Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed in: Texas & New Mexico*