I LOVE my tech (technology). I love my iPhone and all the things that I can do with all of it. It’s incredible.

What I don’t like is the problems that it creates in our bodies. Tech neck is the effect or secondary condition of a primary problem – AHS (Anterior Head Syndrome).

In a normal spine, the head should align directly over the spine. In this position, the head is directly over the body’s center of gravity. The head is supported by a c-shaped curve formed by the vertebral bones in the neck. This curve acts as a shock absorber for our head with every movement we make. As a result of bad posture while sitting, standing, desk work, texting or using handheld devices, or because of an accident, or for any number of macro or micro traumatic reasons, a person’s posture will change such that their head is shifted forward from a neutral position.

For every one inch that your head shifts forward, the weight of your head doubles. This shift in head position means that the muscles of your neck and your upper back will need to work harder to hold your head up. This can cause neck and back pain, and muscle fatigue. Research has shown that blood flow through a muscle decreases as contraction increases, and is virtually cut off at 50-60% of continuous maximal contraction. Lack of blood flow results in buildup of lactic acid and other metabolites that cause muscle pain and soreness. If you find your upper back muscles fatigued and sore, with massage and only get temporary relief, then you may have Anterior Head Syndrome.

Anterior Head Syndrome can lead to many different conditions like temporomandibular joint dysfunction,

AHS – Anterior Head Syndrome may result in many different secondary conditions.

headaches, spinal decay, sinuses issues, dizziness, upper back pain, and so much more.

Tech Neck Awareness Month

One of the biggest concerns that NeuroStructural chiropractors have is that we are seeing AHS occurring in children and teens at alarming rates.  We are seeing spinal decay in teenagers that we would see in sixty year olds.  Take a look around at the school yard or mall, you’ll notice the rounded shoulders, head forward and lack of muscle tone in the upper and middle back.  Our children are aging faster than ever as a result of the use of technology.

So how do we keep ourselves and children safe, but still enjoy the use of technology?

Easing Your Tech Neck

Click on the image below to join our 30 Day Posture Reform Challenge!

Dr. Craig Hazel’s mission is to help families THRIVE. After graduating from Queen’s University with a Bachelor of Science and a Bachelor of Physical and Health Education, he went on to earn a Doctor of Chiropractic degree and a Bachelor of Science in Anatomy from Parker College of Chiropractic in Dallas Texas. He is passionate about seeing children and families in his private practice at Synergy Chiropractic in Kanata Ontario. A sought after speaker, he has been featured regularly on TSN Team 1200, CTV and Rogers TV. He is also the Chairman of the Alliance for Chiropractic of Ontario.

You know what I’m referring to. That ‘granny hump’ on the upper back that you’ve likely seen on people usually older than 50. Sadly, we are seeing it more and more in younger and younger people.

This week’s blog will answer some of the important questions regarding “Granny Hump”

What is it?
Why does it happen?
What can we do to get rid of it?
How do we get rid of it?

In order to understand what it is, we need to start with what a normal posture is.

From the front, the hips, shoulders and ears should all be level and the head should line up directly over the midline of the hips. From the side, the ear should line up over the shoulder; the shoulder over the hips; and the hips over the outside of the ankle. That’s what things look like on the outside. On the inside (via an x-ray), we should see a forward c-shaped curve in the neck, a backward c-shaped curve in the mid back and another forward c-shaped curve in the low back. In this position, the spine is in the strongest position possible and most importantly, the nervous system is free to move and is relaxed neuro-structurally.

The Granny Hump

The hump, technically referred to as Dowager’s Hump, can be the result of several bio-mechanical faults that come with a lack of maintenance. Our heads weigh between 12-14lbs on average. As the head translates (shifts) forward over the shoulders, it causes a reciprocal backward shift of the shoulders to compensate. The weight of the head is pulled down by gravity and we end up losing and gravity ends up winning Not good. We call this (AHS) Anterior Head Syndrome. AHS causes a myriad of secondary problems like TMJ dysfunction, headaches, neck pain, mid back pain, low back pain, cervicogenic vertigo, numbness and tingling into the arms and hands, and more.

As a result of this forward shift of the head, the ligaments and soft tissues on the back of the neck become weak, tired and irritated from constantly trying to keep the head up. In an effort to counter this, the body begins to lay down fat tissue in an effort to stabilize the tissues. Over time, the fat accumulates and the we see a hump emerge.

Left alone, the hump grows as we age and gravity pulls us further forward. The shoulders shift further back and the hips then move forward to counter the balance of the body and a ‘sway-back’ effect happens.

Other causes of the Dowager’s hump can be osteoporosis (softening of the bones causes compression fractures within the vertebrae), hemi-vertebrae (the vertebrae are malformed when they developed in the fetus), arthritides like Sheuermann’s disease.  Regardless of the condition, the following exercises can help improve the posture and add strength to the system of joints and muscles.

The Fix

We have to correct the posture and the Anterior Head Syndrome. We have to ensure that the proper neck curve is present and we have to be aware and cognizant of our posture always.

Try these exercises:
1. Wall Slides:

Great for strengthening the upper back

2. Chin Tucks:

Chin tucks

3. Thoracic extension exercises

Remedy for prolonged sitting

4. Seated cat/cow

Seated cat cow exercises are great to do every hour at work or school

5. Swimmers

Swimmers exercise

By working through this series of exercises, daily, you will strengthen the muscles of the upper back and neck to work on correcting your posture. Now truly, working the muscles and strengthening will help but only so far. Creating the spinal neuro-structural shifts takes time through proper alignment and neuro-structural corrective traction. If you find that after doing these exercises, you aren’t seeing a change in your postural alignment, then I recommend scheduling a consultation to determine whether a NeuroStructural shift or a loss of normal cervical curve in your spine is holding you back from getting rid of the Granny hump.

Your shoulder is one of the most complex joints in your body. It is surrounded and supported by a complex network of nerves, tendons, muscles, and ligaments.  Many of these structures tie back to your spine or mid-back and neck.  Your posture, or position, directly impacts the motion of your shoulder and scapula.  When the shoulder and scapula are moving properly, they work together.  When they aren’t, the arm does more of the work leading to more stress on the rotator cuff leading to strains and possibly tears over time.

Long hours at a desk or computer can lead to postural changes and muscle imbalances. Poor posture and a forward head position can lead to “upper cross syndrome.”

Upper cross syndrome is an imbalance of the muscles in your upper back, neck, and shoulder that can lead to neck, back, and shoulder pain with restricted range of motion.  The head translates forward shortening the muscles and tissues on the front side of the body and lengthening the muscles on the back.

Good posture is a necessity for good health.

Suppose you held a five pound weight out in front of your body for hours at a time.  You’d undoubtedly feel tired and sore from trying to hold it up, right?  Well, the reason why your shoulders and upper back are ‘barking’ at you is because your posture is losing and gravity is winning.

Simply trying the rehabilitate the shoulder only isn’t going to help since the problem is more global than regional.

Why it Matters:

Whether it’s working at a computer, long hours in a car, or using a tablet/smartphone, just about everyone is susceptible to developing upper cross syndrome. However, you don’t need to suffer or change your career to find relief.

A combination of Chiropractic adjustments, stretching, and specific postural exercises can make a huge impact on your ability to stay happy and healthy. Taking short breaks every 20-30 minutes to lightly extend your arms and move your neck through a comfortable range of motion will help your body “reset” while working. Also, periodic Chiropractic adjustments will help you maintain an optimal range of motion and reduce restrictions that can occur in your spinal joints.

Here are some simple exercises you can do RIGHT NOW to help yourself.

1. Wall Slides –
   1. Place heels, buttocks, upper back, and head against wall
      

      Wall slides will help your Anterior Head Syndrome.

   2. Bend elbows to 90 degrees and rotate outwards so that the backs of your hands touch the wall (or as close as you can)
   3. Slide arms up the wall while keeping elbow bent at 90 degrees and keeping the elbows against the wall (or as close as you can)
   4. Tuck chin slightly to create flexion in upper neck.
   5. Relax and inhale, exhale slowly while pressing back of head and arms against wall.
   6. Progress slowly in terms of number of repetitions and force applied; Hold for 30 seconds.
2. Pec Stretch:
   1. Stand in a doorway with arms bent to 90 degrees.
   2. Elbows and forearms are held against door frame.
   3. Step/lean through doorway to stretch.
   4. Inhale, then relax and exhale as you press a little further.
   5. Hold for 30 seconds
3. T Exercises
   1. Stand or sit upright.
   2. Extend arms straight out in front of you and palms facing upwards.
   3. Pull arms out to the sides fully keeping arms parallel to the ground.
   4. Extend arms back behind you until.
   5. Squeeze shoulder blades together at the back.
   6. Hold for 5 seconds.  Repeat 8-10 repetitions.

In review:

• The shoulder is one of the most complex joints in the human body.
• Your posture greatly impacts the ability of your shoulders to move through their full range of motion.
• It’s important to address the neck and mid-back when treating a shoulder injury.

Next Steps:

Upper cross syndrome is one of the most common complaints we see in our practice. Far too many people suffer from pain for years before discovering Chiropractic care. Millions of people end up taking medications just to get through the day.  The trouble is, the medications don’t solve the problem.

So like you, we believe there is a better way.  Share this information with a friend at work.  We are excited to share how the challenges of upper cross syndrome can be overcome without drugs or surgery!

Science Source:

Upper Crossed Syndrome and Its Relationship to Cervicogenic Headache. JMPT 2004 MedicalNewsToday.com

Have you ever had a “dead arm”?

It’s an uncomfortable combination of pain and numbness from sitting or sleeping in an awkward position that thankfully goes away after a few minutes. If you have cervical radiculopathy, that same feeling of pain, numbness, and weakness in your arm isn’t likely to go away on its own. Intense pain, numbness, or weakness in your arm and shoulder is commonly caused by a neck injury.

If a disc, bone or ligament irritates or compresses a nerve root in your neck, it can create symptoms in your arm and shoulder. The nerves that exit the spine in your neck are responsible for the sensation and strength in your arm, and when those nerves become aggravated, it can result in pain.

Why it Matters:

Cervical radiculopathy is often misdiagnosed. It would seem as though the pain in your arm would be an “arm problem,” not a neck problem. Arthritic and degenerative changes slowly change the structure of your spine. Add in any sports injuries, poor posture, and the effects of gravity, and you quickly create a situation where your biomechanics, or how you move, is less than ideal. Over time this can result in destructive changes to the bone, disc, and ligament which in turn irritate the nearby nerves.

Fortunately, exciting new research has showcased that Chiropractic care may be one of the safest and most effective conservative care options to help you recover from cervical radiculopathy.

– The nerves in your neck travel down your arm and hand to provide strength and sensation.

– Arm and hand pain or weakness can originate from the nerves coming from your neck.

– Research has shown Chiropractic care can provide more relief than many commonly prescribed medications and injections.

Next Steps:

Be sure to attend our next workshop on June 26th at 6:15pm which will help give you practical tips to avoid neck and arm pain. The care we provide is specifically designed to help you find lasting relief and regain your quality of life, and in this complimentary workshop, you will discover all the natural ways cervical radiculopathy can be prevented and treated.

We look forward to seeing you there!

Science Source:

Spine Manipulation Post-Epidural Injection for Lumbar and Cervical Radiculopathy: A Retrospective Case Series. Journal of Manipulative and Physiological Therapeutics. September 2004 Chiropractic Treatment of Cervical Radiculopathy Caused by a Herniated Cervical Disc. JMPT 1994

Dr. Craig Hazel’s mission is to help families THRIVE. After graduating from Queen’s University with a Bachelor of Science and a Bachelor of Physical and Health Education, he went on to earn a Doctor of Chiropractic degree and a Bachelor of Science in Anatomy from Parker College of Chiropractic in Dallas Texas. He is passionate about seeing children and families in his private practice at Synergy Chiropractic in Kanata Ontario. A sought after speaker, he has been featured regularly on TSN Team 1200, CTV and Rogers TV. He is also the Chairman of the Alliance for Chiropractic of Ontario.