How are you holding up? Let’s all hope this crisis resolves quickly.

Today we are going to give a little extra love to your low back and mid back. 🙂

Nice little easy stretch that you can do anywhere and even if you are in a wheelchair.

First and foremost today – Thank you for being a loyal reader!

I hope and trust you are staying well and staying energized.

Taking a different spin on waking up your spine and posterior chain muscles (backside).

Ever have a hard time standing up out of chair? This one is for you!

Can be done anywhere, anytime.

I’ve created this series of videos to help you stay healthy in body, and soul this week while everyone is stuck at home. I am sharing tips and strategies that I personally use daily and share with my practice members.  As always, I want to help you live your best life even in the midst of the challenge we currently face.

Life is about GROWTH, not retraction.

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.