Understanding Lumbar Disc Herniation: 3 Common Postures and Pressure on the Spine
Lumbar disc herniation happens when the soft center of a spinal disc pushes out, causing pain and discomfort. Posture plays a critical role in both worsening and relieving symptoms. Let’s look at three common postures and the pressure they place on the spine, measured in kilograms (kg) or newtons (N).
1. Sitting (Disc Pressure: 140-190kg / 1373-1863N) Prolonged sitting places high pressure on the lower spine, increasing the risk of herniation. A common complaint is sharp pain when moving from sitting to standing. The disc struggles to adjust to the sudden change in position.
2. Standing and Bending Forward (Disc Pressure: 100kg / 980N) Bending forward can help relieve pressure on the lower spine. Leaning forward while sitting or standing may reduce disc tension and offer short-term relief for those with herniated discs.
3. Sciatica (Radiating Pain and Numbness) Herniated discs can press on the sciatic nerve, leading to pain radiating from the lower back down the leg. Pain may skip the posterior thigh, as it is not innervated by the sciatic nerve, but continue to the calf or foot.
Best Posture to Minimize Disc Pressure: Lying Down (Disc Pressure: 25kg / 245N) The least amount of pressure on the spine occurs when lying flat on your back. In this position, the pressure reduces to just 25kg / 245N. Placing a pillow under the knees can provide further relief by maintaining a neutral spine.
By recognizing how these postures affect spinal pressure, individuals can take steps to relieve pain and protect their spine from further injury.
Scapular pain can be frustrating, especially when you’re unsure of the cause. Many patients believe that discomfort in this area stems from a neck disc herniation, which is a common misconception. While disc issues can sometimes lead to radiating pain, it’s important to look beyond the spine and consider other potential sources.
Asian woman with shoulder pain
One of the most frequent causes of scapular pain is muscle weakness, particularly in the rhomboids, middle trapezius, and serratus anterior. These muscles play a vital role in stabilizing the shoulder blade and assisting in proper posture. When these muscles are weak, they struggle to support the shoulder, leading to strain, discomfort, and pain in the scapular region.
The rhomboids, located between the shoulder blades, help retract the scapula, while the middle trapezius stabilizes the scapula during arm movements. Meanwhile, the serratus anterior ensures the shoulder blade moves correctly when lifting the arm. Weakness in any of these muscles can lead to imbalances, contributing to scapular pain.
If you’re experiencing discomfort, it’s essential to get a detailed check-up with your chiropractor. A thorough assessment will help rule out more serious conditions, such as disc herniation, and pinpoint whether muscular imbalances are to blame. Your chiropractor can then develop a personalized treatment plan, including exercises and adjustments to target the weak muscles and restore proper function.
If you’re struggling with knee pain, surgery might seem like the only solution. However, it’s important to know that surgery isn’t always necessary. In fact, studies have shown that around 20-30% of total knee replacements (TKR) fail within 10-20 years, with about 10% of patients requiring revision surgery within the first 10 years (Journal of Bone and Joint Surgery, 2017). 😬
Before considering surgery, it’s crucial to explore other factors that might be contributing to your knee pain. Here are three commonly overlooked issues:
👣 Foot Arch: Your foot’s arch plays a vital role in your body’s alignment. If your arch is too high, too low, or improperly supported, it can lead to misalignment, putting extra stress on your knees.
2. ⚖️ Hip Weight Balance: The way your hips distribute weight across your body can significantly impact your knees. An imbalance in your hips can cause one knee to bear more weight than the other, leading to pain and discomfort.
3.🍑 Weak Gluteus Muscles: Strong glutes are essential for maintaining proper knee function. When these muscles are weak, the quadriceps often overcompensate, creating imbalances that can exacerbate knee pain.
By addressing these areas through targeted exercises and adjustments, many people find significant relief without ever needing surgery. A holistic approach can make a world of difference in managing knee pain!
There’s a widespread fear of uric acid among the general public, but it’s time to separate fact from fiction. Contrary to popular belief, uric acid is not a harmful substance inherently. In fact, it is a natural antioxidant produced by an organ in our body—the liver. Its primary function is to help neutralize oxidative stress, which is an essential part of maintaining our overall health. ✨
Common Pain Patterns Associated with Uric Acid
Excessive uric acid can lead to pain and discomfort in various parts of the body. The three most common pain patterns include:
Big Toe: This is the most well-known site for uric acid-related pain, often referred to as gout. The big toe can become extremely painful, swollen, and red due to the accumulation of uric acid crystals. 🔥
Ankles: Another common area affected by uric acid buildup is the ankles. Pain and inflammation in this area can make walking and standing difficult. 😣
Knees: The knees are also susceptible to pain and swelling caused by uric acid crystals. This can severely impact mobility and quality of life. 🆘
Why Does Uric Acid Build Up?
The primary reason uric acid levels can become elevated is due to excessive oxidative stress within our bodies. When there is too much oxidation, our bodies respond by producing more uric acid to counterbalance this stress. However, like all things in life, too much of anything is not good. Excessive uric acid can accumulate and crystallize, leading to health issues such as gout. ⚖️🔬
The Role of Acidity in Crystallization
Crystallization of uric acid only occurs when our blood or urine becomes too acidic. This means that the pH of our blood drops below 7.35, and the pH of our urine falls below 6.2 on a constant basis. Maintaining a balanced pH is crucial to preventing the crystallization of uric acid and the associated health problems. 💧🔍
Common Causes of Oxidative Stress
To better manage uric acid levels and prevent its buildup, it’s important to understand the common causes of constant oxidation in our bodies. Here are three of the most common factors:
Poor Diet: Consuming a diet high in processed foods, sugar, and unhealthy fats can increase oxidative stress. These foods often contain high levels of free radicals, which contribute to oxidation in the body. 🍔🍕
Lack of Exercise: A sedentary lifestyle can lead to poor circulation and decreased antioxidant levels. Regular physical activity helps to boost the body’s natural antioxidant defenses and reduce oxidative stress. 🏃♂️🏋️♀️
Chronic Stress: Prolonged periods of mental and emotional stress can lead to increased production of cortisol, a hormone that can contribute to oxidative stress. Finding effective ways to manage stress, such as through mindfulness practices or regular physical activity, can help reduce this burden. 🧘♀️🧘♂️
Conclusion
Understanding the role of uric acid as a natural antioxidant helps to demystify its presence in our bodies. By addressing the common causes of oxidative stress and maintaining a balanced pH, we can better manage uric acid levels and promote overall health. Remember, moderation and balance are key to preventing the crystallization of uric acid and the health issues that come with it. 🌿⚕️
Cervical and lumbar disc herniation occur when the soft center of a spinal disc pushes through a crack in the tougher exterior casing. This condition can lead to pain, numbness, or weakness in an arm or leg due to nerve irritation or compression. Cervical disc herniation affects the neck region, while lumbar disc herniation impacts the lower back.
Chiropractic Care for Disc Herniation 👁 🌝
Chiropractic treatment is a popular non-surgical approach for managing spine-related issues, including disc herniation. Chiropractors use spinal manipulation and other techniques to alleviate pain and improve function. Here’s how chiropractic care can help with cervical and lumbar disc herniation:
Spinal Manipulation:
Cervical Spine Adjustments: For cervical disc herniation, chiropractors may perform gentle neck adjustments to reduce nerve irritation and improve range of motion.
Lumbar Spine Adjustments: In the case of lumbar disc herniation, lower back adjustments can help alleviate pressure on the affected nerves.
Flexion-Distraction Technique:
This is a gentle, non-thrusting type of spinal manipulation often used for lumbar disc herniation. The chiropractor uses a specialized table that distracts and flexes the spine in a rhythmic motion to reduce disc pressure.
Therapeutic Exercises and Lifestyle Advice:
Chiropractors often prescribe specific execises to strengthen the spine and surrounding muscles. They may also offer advice on posture, ergonomics, and lifestyle changes to prevent further injury and promote healing.
Effectiveness and Considerations
While many patients find relief from chiropractic care, its effectiveness can vary based on the individual and the severity of the herniation. Some key points to consider include:Initial Evaluation: A thorough evaluation, including medical history and diagnostic imaging (like MRI or X-rays), is crucial before starting chiropractic treatment. This ensures that the herniation is suitable for chiropractic care.
Initial Evaluation: A thorough evaluation, including medical history and diagnostic imaging (like MRI or X-rays), is crucial before starting chiropractic treatment. This ensures that the herniation is suitable for chiropractic care.
Patient Response: Some patients may experience immediate relief, while others might need multiple sessions to see significant improvement.
Integrated Approach: Combining chiropractic care with other treatments such as physical therapy, medications, or even surgery (in severe cases) may be necessary for optimal outcomes.
Conclusion
Chiropractic treatment can be a viable option for managing cervical and lumbar disc herniation, particularly for those seeking non-surgical approaches. It is important to work with a qualified chiropractor who can tailor the treatment to your specific condition and needs. Always consult with your healthcare provider to ensure that chiropractic care is appropriate for your situation.
Deep chronic rhomboid pain can be a debilitating condition, impacting daily life and overall well-being. When this pain does not subside with traditional treatments, it can be frustrating and concerning. One significant cause of persistent rhomboid pain is disc herniation, which refers pain towards the rhomboid muscle. This newsletter aims to shed light on the connection between disc herniation and rhomboid pain, and explore potential treatment options.
Understanding Rhomboid Pain
The rhomboid muscles are located in the upper back, connecting the spine to the shoulder blades. They play a crucial role in stabilizing the shoulder blades and facilitating shoulder movement. Pain in the rhomboid area can stem from various factors, including muscle strain, poor posture, or overuse. However, when the pain becomes chronic and unresponsive to typical treatments like rest, physical therapy, or medication, it may indicate an underlying issue such as disc herniation.
What is Disc Herniation? 😮💥
Disc herniation occurs when the soft, gel-like center of a spinal disc pushes through a tear in the disc’s tough outer layer. This condition is commonly referred to as a slipped or ruptured disc. Herniated discs can occur anywhere along the spine, but they are most common in the lower back (lumbar spine) and the neck (cervical spine). When a herniated disc occurs in the thoracic spine (the upper and mid-back), it can exert pressure on nearby nerves, causing referred pain to the rhomboid muscles.
How Disc Herniation Causes Rhomboid Pain 👀
When a disc herniates, the displaced disc material can press against spinal nerves. If the herniation occurs in the thoracic spine, it can compress nerves that innervate the rhomboid muscles. This compression can lead to pain, tingling, or numbness radiating towards the rhomboid area. The pain may be persistent and sharp, often exacerbated by movements that involve the upper back and shoulders.
Symptoms of Rhomboid Pain Due to Disc Herniation
Persistent, deep pain between the shoulder blades
Pain that worsens with upper body movements
Tingling or numbness in the upper back
Muscle weakness or spasms in the affected area
Difficulty maintaining good posture
Diagnosis
Diagnosing the cause of chronic rhomboid pain involves a comprehensive evaluation by a healthcare professional. This may include:
Medical History: A detailed history of symptoms, activities, and previous treatments.
Physical Examination: Assessing posture, range of motion, and areas of tenderness.
Imaging Studies: MRI or CT scans to visualize the spine and identify disc herniation.
Electromyography (EMG): Testing nerve function and identifying nerve compression.
Treatment Options
Treatment for rhomboid pain caused by disc herniation focuses on relieving pain, reducing inflammation, and addressing the underlying herniation. Options include:
Chiropractor Care / Physical Therapy: Targeted exercises to strengthen the back and improve posture.
Medications: Anti-inflammatory drugs, muscle relaxants, and pain relievers.
Heat and Cold Therapy: Applying heat or cold packs to reduce pain and inflammation.
Epidural Steroid Injections: Injections to reduce inflammation and pain around the affected nerves.
Surgery: In severe cases, surgical intervention may be necessary to remove the herniated disc material and relieve nerve compression.
Lifestyle Modifications
In addition to medical treatments, lifestyle changes can play a significant role in managing and preventing rhomboid pain:
Maintaining Good Posture: Avoid slouching and practice proper ergonomics.
Regular Exercise: Strengthening the back and core muscles to support the spine.
Healthy Weight: Maintaining a healthy weight to reduce strain on the spine.
Ergonomic Workstations: Ensuring that workstations are set up to promote good posture.
Conclusion
Deep chronic rhomboid pain that does not subside with treatment can significantly impact quality of life. Understanding the potential connection between disc herniation and rhomboid pain is crucial for effective management. By working closely with healthcare professionals and adopting a comprehensive approach to treatment and lifestyle modifications, individuals can find relief and improve their overall well-being.
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Disclaimer: This newsletter is for informational purposes only and should not replace professional medical advice. Always consult with a healthcare provider for any medical concerns.
One side neck pain is caused by instability of the shoulder girdle. Instability of the shoulder causes two muscles to over-compensate for the shoulder instability, eventually causing one side neck pain. These two muscles are upper trapezius, and levator scapular.
Both side neck pain!
Both side neck pain is caused by imbalance of back and front muscles:
Back muscle weakness = Rhomboid muscle weakness.
Front muscle overuse = Pectoralis muscle overuse, 80% of our waking hours we use our front muscles more than the back eg sitting at work, using our phone and computer.
The imbalance of muscles will eventually lead to “hunch back”
Most often both side neck pain is also related to lost of neck curvature, which is a by product of muscle imbalance stated above.
Above image: Lost of cervical curvature causing both side neck pain.
To find out the cause of your neck pain, a detail spinal examination is recommended.
This condition, also known as kyphosis, can be caused by a variety of factors including poor posture, aging, or a spinal condition such as scoliosis. It can cause discomfort, pain, and limited mobility.
How to treat hunchback posture?
If you’re struggling with hunchback posture, chiropractic care may be able to help.
Chiropractors specialize in the musculoskeletal system and can identify and treat misalignments or dysfunctions in the spine.
By using gentle adjustments and other techniques, chiropractors can help improve spinal alignment, reduce pain, and increase mobility.
In addition to chiropractic care, there are also exercises and stretches you can do at home to help improve your posture and alleviate pain.
These may include shoulder blade squeezes, chest stretches, and neck stretches.
Don’t let hunchback posture limit your daily activities or cause you pain.
Seek the help of a qualified chiropractor to start your journey towards a healthier spine and improved posture!
Contact us today to schedule an appointment and take the first step towards a pain-free life.
In this edition, we’re focusing on a common but often overlooked issue: heel pain and how it relates to our posture. Many of us suffer from heel pain at some point in our lives, but few realize how deeply it can be connected to our overall posture and weight distribution habits.
The Hidden Impact of Postural Imbalance
Did you know that the way you stand and distribute your weight can contribute significantly to heel pain? Many individuals unconsciously shift their weight onto one leg while standing. This can result in a 30-40 pound increase in pressure on one foot! Imagine carrying around an extra bag of groceries all day on just one foot. This imbalance doesn’t just affect the foot but can cascade into issues throughout the body.
The Consequences on the Foot 😮👣
When we consistently place extra weight on one foot, the plantar fascia—a thick band of tissue running across the bottom of the foot—bears the brunt of this stress. Over time, this can lead to conditions such as:
🌟 Plantar Fasciitis: Inflammation of the plantar fascia, causing sharp heel pain, especially with the first steps in the morning.
‼️Heel Spurs: Bony growths on the heel bone resulting from chronic plantar fascia stress.
🔵 Metatarsalgia: Pain in the ball of the foot due to uneven pressure distribution.
📍 Beyond the Foot: Wider Effects
The repercussions of this imbalance don’t stop at the foot. They can extend to other parts of the body, including:
⚡️Knee Pain: Uneven weight distribution can alter your gait, putting stress on the knee joint and surrounding muscles.
⚡️Hip Pain: Compensatory movements due to foot pain can strain the hips, leading to discomfort or even chronic pain.
⚡ Sciatica: Misalignment can affect the lower back and the sciatic nerve, causing pain that radiates down the leg.
🔄 Breaking the Cycle: Tips for Better Posture
🧘 Awareness: Pay attention to your standing habits. Make a conscious effort to distribute your weight evenly on both feet.
👟 Footwear: Choose shoes that provide adequate support and cushioning. Avoid high heels and overly flat shoes.
💪 Exercises: Incorporate stretches and strength exercises for your feet, calves, and core to improve balance and posture.
👟Orthotics: Consider custom orthotic inserts to support your arches and distribute pressure more evenly.
👨⚕️ Professional Guidance: If you’re experiencing persistent pain, consult a healthcare professional for a thorough evaluation and personalized treatment plan.
💡 Looking After Your Feet
Remember, your feet are the foundation of your body. Taking care of them involves not just addressing pain when it arises but also maintaining good posture and weight distribution habits to prevent issues before they start.
🌐 Stay Connected
Thank you for reading our newsletter. Stay tuned for more insights and tips on maintaining your overall well-being.
Need personalized advice? Contact us at 📞 [27213999]
Warm regards,
Your Spine Centre
Disclaimer: This newsletter is for informational purposes only and is not a substitute for professional medical advice.
Frozen shoulder, also known as adhesive capsulitis, is a condition that causes stiffness and pain in the shoulder joint. The condition occurs when the capsule that surrounds the shoulder joint becomes inflamed and thickened, limiting the range of motion of the joint.
How does Chiropractic treatment help with frozen shoulder?
Chiropractic care is a non-invasive approach to treating frozen shoulder that focuses on restoring proper joint function and range of motion. Chiropractors use a variety of techniques such as adjustments, mobilizations, and soft tissue therapy to improve the alignment and mobility of the shoulder joint.
In addition to manual therapy, chiropractors may also prescribe exercises and stretches to help restore range of motion and reduce pain. They may also provide advice on proper posture and ergonomics to prevent the condition from recurring.
Studies have shown that chiropractic care can be an effective treatment for frozen shoulder. One study found that patients who received chiropractic care experienced a significant reduction in pain and improvement in shoulder mobility compared to those who received no treatment.
Overall, chiropractic care can be a safe and effective option for treating frozen shoulder. If you are experiencing shoulder pain and stiffness, consider consulting with a chiropractor to see if this type of treatment is right for you.
We look forward to helping you achieve a pain-free life.
