What is Tech Neck?

The name is pretty straightforward. Tech Neck describes muscle soreness, particularly in the neck, caused by the use of technology devices (phones, tablets, computers, etc). Technology may be your best friend, but it’s not doing any favors for your muscles. Recent studies show that many people spend over seven hours a day using electronics. Seven hours! A common reaction might be, “I don’t spend that much time with technology!” But think about it! All those minutes scrolling through social media, texting friends/family, responding to emails on a laptop, or even reading a book on a tablet. It all adds up! Unfortunately, that also means seven hours of muscle strain on your neck.  In a neutral position (your neck stacked squarely over your shoulders), your head weighs about 12 pounds. When you look down at a device, your head becomes heavier, to a point where your neck could be supporting up to 60 pounds! No wonder your neck is so sore, right? That’s like carrying a golden retriever on your shoulders! And it just gets worse. . . Tech Neck doesn’t affect just your neck. To illustrate, drop your chin toward your chest. Notice how your back curves outward and your hips tilt inward? This increases pressure on your spinal discs, strains your muscles, stretches ligaments, and compresses the vertebrae. Over time you may experience low back pain, pain when getting up to walk, pain between the shoulder blades, neck pain, headaches, stiffness, and/or tiredness. Moral of the story, Tech Neck is not good!

How to Stretch, Strengthen, & Prevent

Chiropractic adjustments, combined with proper stretching, strengthening, and prevention, will give you the best results. If you’re unable to make it to a chiropractor, that’s where a house-call can really benefit you! In the meantime, here are suggestions for you to try at home:  

• If using a personal device, hold it at eye level. Try propping your elbows on a table or laying flat on your back. You can also use a phone or tablet stand so your arms and shoulders can relax.
• Take a three-minute break for every 15 to 20 minutes spent on your device (you can set auto reminders for this). The more typing you do, the more frequent you should take breaks.
• Be mindful of your posture. Your head should be in a neutral position, your wrists straight and your shoulders as relaxed as possible. Tensing muscles in the neck and shoulders will lead to chronic muscle issues and pain. Your feet should also be flat on the ground. It’s tempting to cuddle up in bed or on the couch, but you’ll maintain better posture with feet flat on the ground. 
• Use a standing desk or get creative by elevating your laptop using stacks of books or a small box. A wireless mouse and keyboard can be used to keep your wrists straight.
• Use a case that can attach to a seatback for children watching movies in the car on a tablet. The tablet should not be in their lap. 
• Strengthen your neck, shoulders, and chest muscles using moves like chest flys. This can be done at home or at the gym.
• When you start to feel neck pain, take a break to stretch. Try stretches like Bruegger’s Relief Position or “Chicken Neck”.

Tech Neck sure can be a pain in the neck, am I right? Next time you start to feel that twinge, think about your posture, take a break, stretch it out, and give your chiropractor a call! 

Sore muscles – we’ve all had them! It may be from that hike last weekend, your first spin class, or trying to keep up with kids. Whatever the reason, here are eight (both modern and traditional) remedies to try at home! 

1. Ice

Ice is a common “go-to” remedy, and for good reason! When you put ice on a sore muscle, it pushes the blood away from the area, which prevents further swelling and inflammation. Because of this, ice is most effective if used immediately after straining a muscle. Soft ice packs/gel packs are easier to use, but you can also use bags of frozen food such as peas or corn. Wrap the ice pack in a towel (do not place directly on the skin) and ice the area for 20 minutes at a time, three times a day.

2. Heat

On the flipside, you can treat sore muscles with heat. Unlike ice, however, heat is not used immediately. It’s recommended to wait about 24 hours following the injury/activity. Heat encourages blood flow, which stimulates healing in the body. Heat pairs nicely with ice – use the ice to reduce swelling and use heat to promote healing. You may have a reusable heat pack, but if not, it is easy to make one yourself. To make your own heat pack, put long grain white rice inside a tall sock or small pillow case. Tie a knot at the end. Place inside the microwave and heat until warm. And voila! You have your own reusable heat pack! Heat for 20 minutes at a time, and if a heat pack isn’t available, a warm soak in the tub is also beneficial.

3.Topical Cream

Sport creams are advertised to soothe and relieve sore muscles. While this is true, they are not as effective as other remedies. They provide temporary relief, but most sport creams don’t penetrate deeper than the skin tissue, thereby having little effect on the muscle itself. If you choose to use a topical cream, look for creams with natural ingredients. Your skin is your largest organ, so use ingredients that are safe for the body to absorb! 

4. Clay Pack 

You can purchase reusable clay packs that can be used for icing or heating. Clay packs retain their temperature (hot or cold) for a longer period of time. Be careful that you don’t overheat the pack or leave it in the sun, as that can dry out the clay. 

If you don’t have a clay pack, but are interested in the healing benefits of clay, you can create your own using Bentonite clay. Bentonite clay can be purchased at Walgreens, The Vitamin Shoppe, Walmart, or on Amazon. Put the powdered clay into a glass jar and add warm water to create a consistency similar to peanut butter. Do not use metal jars, bowls, or spoons, as the clay absorbs the metal toxins. Spread the clay onto a piece of fabric (wool, cotton, muslin, or flannel) in a thin layer. Place the fabric directly on your skin and cover with an elastic bandage. The pack can remain on your skin until the clay is dry (about four hours). Not only does clay reduce swelling, it also soothes, promotes healing, and draws out toxins!

5. Stretching/Movement

Sometimes the natural reaction to a sore muscle is to eliminate physical activity. However, movement actually makes it easier for the body to heal itself! Moving and stretching helps increase blood flow and repairs the sore muscles faster. Start slow and gradually increase your physical activity until you’re back to your normal routine.

6. Epsom Salts Bath

What’s the magic behind Epsom salts? Magnesium! Epsom salts contain magnesium, which helps repair damaged muscle tissue and relieves swelling. You can absorb the magnesium by soaking in an Epsom salts bath. Fill the bath with hot water and add two cups of Epsom salts. Soak in the tub while massaging and stretching the area. 

7. Herbal Wash

Herbs can be used to create a wash, which is then soaked into a cloth and placed on the skin. One example of a healing herb is rosemary. This herb has four anti-inflammatory properties and can be easily created into a wash. All you need is a few leaves of rosemary. Put 1 oz. of rosemary leaves into a jar and fill with 1 pint of boiling water. Cover the jar and let sit for 30 minutes. Apply as a wash over the sore area 2-3 times a day. Don’t have rosemary? Other anti-inflammatory herbs, such as wintergreen, can also be used!

8. Over the Counter (OTC) Medication

It is not uncommon for people to turn towards OTC anti-inflammatories, which can be beneficial. Ibuprofen and Acetaminophen both reduce inflammation, and can be used in conjunction with heat/ice. However, medication should not be used daily, as there can be side effects. 

Which one are you most likely to try? Choose remedies that best fit your resources and lifestyle, and discover what’s most effective for you. You may find that a combination of remedies, both modern and traditional, is what does the trick. Keep moving and exploring – don’t let sore muscles stop you!

Did you know that your legs can be two different lengths? Crazy, right? But what’s even crazier, is that many people don’t even know it affects them. You may be thinking, “How is that possible? Wouldn’t I notice if my legs were two different lengths?” Well, the answer isn’t exactly black and white. Let’s take a closer look, as there are actually two different types of leg length discrepancy (LLD). 

Anatomical 

An anatomical discrepancy means that one leg is actually physically shorter than the other. How does that happen? It can be caused by a broken bone that doesn’t heal properly, bone cancer, or an abnormality in development. Sometimes these discrepancies are even noticeable to the untrained eye, while at other times the LLD can only be detected with radiographic exams. 

What can be done? Well, it depends on the severity. A mild case of anatomical LLD can be remedied with something as simple as shoe inserts or specially designed shoes. More severe cases may require prosthetics or surgery. 

Functional 

Functional LLD means the discrepancy is not caused by the physical bone structure. Instead it can be caused by joint restriction, joint laxity, muscle contraction, improper foot motion, or misalignment. Here are some everyday life scenarios that could cause LLD: 

– a mother that consistently carries a child on one hip

– an athlete that rolls his/her ankle and favors one leg

– someone who is sore from starting up a new workout routine 

– over or under stretching

– improper posture or old shoes 

When muscles are contracted or relaxed for extended periods of time on one side of the body, it can result in LLD. No matter the cause it can have a cascading effect that leads to other problems. This may include low back pain, hip/ankle/knee pain, muscle spasms, poor posture, limping, toe-walking, or poor balance. However, the good news is that functional discrepancy can be treated with chiropractic care! 

How Can Chiropractic Help?

“Chiropractors fix backs. That’s it.” This is a common misconception that is far from the truth! In reality, chiropractors are trained to treat a patient’s entire body, which would include treating LLD. A chiropractor can use methods such as muscle work, adjustments, and strengthening exercises to realign a patient’s hips and remedy the discrepancy.

So what does this mean for you? Well, if you experience any of the previously mentioned symptoms (low back pain, hip/ankle/knee pain, muscle spasms, poor posture, limping, toe-walking, or poor balance) it would be worth your time to ask your chiropractor about LLD. He/she is trained to recognize the signs and symptoms, and can restore you to peak health. Better yet, seek out a house-call chiropractor that can come to you!

So what’s better about house-call chiropractic? If you think it’s not for you, these 5 reasons are sure to change your mind!

1. Saves Time

Raise your hand if you could use some extra time. Yep, that’s what I thought . . . everybody needs more time! And yet, it doesn’t change the fact that there are only 24 precious hours in a day.

Guess what? With house-call care, there is no wasted time. Imagine the time you would save if you didn’t have to drive to the office. Sit in traffic. Sit in the waiting room. And then drive back home again. Instead, with house-call care, you can receive the same professional treatment, but without any wasted time.

2. Saves Money 

Not only can house-call care save you time, it can also save you money! One obvious money-saver is the fact that you don’t have to pay for gas or parking. A not-so-obvious money-saver is the fact that you forgo any upcharges associated with a physical office. Mobile chiropractors aren’t paying to rent an office space, pay the utility bills, or employ the front desk manager. Because of this, they are able to pass on those savings to you. Many assume the convenience of house-call care comes with a price tag, when in fact, it’s the other way around.

3. More Flexible

Anybody with kids, school, work, or any other type of commitment, knows that scheduling office visits is difficult. Trying to schedule an appointment that jives with your work/family schedule is like trying to solve a Rubik’s cube. But here’s the good news! Just like Rubik’s cubes, there’s a secret solution . . . and that’s where house-call care comes into play. 

The beauty of house-call chiropractic is the flexible schedule. Your chiropractor can come in the morning before you go to work, in the afternoon while your baby is napping, or in the evening after a full day of “adulting”. Your chiropractor can even come on the weekends, when all other offices are closed! It’s difficult to beat the flexibility of a doctor that’s not tied up at his/her office.

4. More Comfortable 

A doctor’s office can feel sterile, crowded, and rushed. On the other hand, your home is familiar, comfortable, and safe. Do you typically use those words to describe a health care appointment – familiar, comfortable, and safe? Probably not. But with house-call care, it’s a whole new story! Get dinner in the oven, put laundry in the dryer, or get the Roomba rolling. Do whatever you need to do, and then you can relax in the comfort of your home and let your chiropractor come to you.

5. More Convenient 

Does this scenario sound familiar to you? Trying to find a babysitter so you can go to your doctor’s appointment in peace. . . unable to find a babysitter . . . loading multiple (grumpy) children into the car. . . dragging children into the doctor’s office with some goldfish and a prayer . . . panicking when the goldfish is gone . . . leaving the doctor’s office with (even grumpier and hungrier) children. . . and then promising yourself you’ll never do that again. Yikes!

If you haven’t experienced this first-hand – lucky you! But the truth is, we’ve all had those days. With mobile chiropractic, your chiropractor can treat your whole family. . . without you having to even leave the house! Your stress-level, and your children, will thank you.

There’s no other way to put it. House-call care is just. . . better. It saves you time. It saves you money. It’s more flexible, comfortable, and convenient. Sounds too good to be true? See for yourself!