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Changing positions and posture. Individuals who have to sit at a desk, workstation, or cubicle for most of the day increase their risk of back pain, contributing to other health issues. GetAmericaStanding.org reports the average adult sits for ten hours or more a day. Prolonged sitting at home and work without movement, physical activity, exercise can lead to issues like: - Pain
- Irritability
- Cardiovascular problems
- Obesity
- Diabetes
Long periods of inactivity are associated with increased mortality as sedentariness causes the same damage related to smoking and obesity. It can be challenging to find ways to remain active while sitting at work; this is where changing positions and posture, also known as dynamic sitting throughout the day, can help. Changing Positions and Posture Throughout the Day Constantly sitting in a chair means the body remains static, causing blood and energy circulation to slow down, stressing the body's muscles. Changing the body's positions regularly along with short periods of activity like standing up, walking around while on the phone, and stretching helps to work out the muscles and keep circulation at optimal levels. The Importance of Changing Positions and Posture The body was meant to move and requires movement to stay healthy. Staying in one position for too long can lead to loss of core strength from the abdominal musculature becoming deconditioned. Muscle deconditioning leads to weakness and tightness. The imbalance affects the spinal support system leading to back, hip, and leg pain. Moving around and doing quick mini-workouts can help strengthen the body, increase core strength, improve posture, burn calories and prevent pain and injury. The Basics According to a 2018 study, researchers found improvements in cardiometabolic health among individuals that would stand up, sit less, and move more. Ways to adjust the work or home office to make changing positions and posture easier include. Medical Consultation These small changes and adjustments can make a big difference when experiencing body pain from too much sedentariness. However, it is crucial to know if other issues are causing the health problem/s. If back or any pain is associated with any of the following, consult a medical professional. - Trauma from an accident or injury.
- Balance issues.
- Weakness in the legs.
- Infection.
- Fever.
- Unexplained weight loss.
- Overflow urinary incontinence is when the bladder fills up and empties without feeling the need to urinate.
- Severe constipation.
How to Read Blood Pressure Measurements An individual's blood pressure includes: Systolic Blood Pressure - This is the first or top number listed on a blood pressure reading and is the measurement of the pressure that the blood exerts against the walls of the arteries.
- A normal systolic reading should be less than 120 mm Hg.
Diastolic Blood Pressure - This is the second number that measures the force of the blood against the artery walls when the heart is resting between beats.
- A normal diastolic reading is less than 80 mm Hg.
Pulse - The pulse is the number of beats per minute the heart is beating.
- A normal adult pulse is between 60 to 100 beats per minute.
When checking blood pressure, a doctor will read out a vital sign in the normal range of 120/80 mmHg or below. Anything above that could be an indication of an underlying health condition. 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* References "Ergonomics for Prolonged Sitting." The University of California at Los Angeles, Los Angeles, CA. https://www.uclahealth.org/spinecenter/ergonomics-prolonged-sitting "Workplace sitting is associated with self-reported general health and back/neck pain: a cross-sectional analysis in 44,978 employees." BMC Public Health, London, UK. May 2021. https://pubmed.ncbi.nlm.nih.gov/33957889/ "Active Sitting Guide: 6 Reasons To Really Consider It." The Ergonomics Health Association. (n.d.) https://ergonomicshealth.com/active-sitting-guide/ "Cardiometabolic Impact of Changing Sitting, Standing, and Stepping in the Workplace." Medicine & Science in Sports & Exercise, Indianapolis, IN. March 2018. https://oce.ovid.com/article/00005768-201803000-00015/HTML "Reducing occupational sitting time and improving worker health: the Take-a-Stand Project, 2011." Preventing Chronic Disease, Atlanta, GA. 2012. "Office exercise: Add more activity to your day." The Mayo Clinic, Rochester, MN. October 2019. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/office-exercise/art-20047394 "The Tools: Put an End to Your Sedentary Lifestyle." Ergotron, St. Paul, MN. (n.d.). https://www.juststand.org/the-tools/
A mattress topper for back pain can help by conforming closely to the body, correctly aligning the spine, and providing relief to the pressure points. The right quality mattress topper can provide relief when sleeping and can help keep the spine in proper alignment. Chiropractor Dr. Jimenez shares some top mattress toppers for back pain including: - Pros
- What to consider when buying
- Determine if a mattress topper is the best solution
Layla Memory Foam Best Temperature Neutral The Layla Memory Foam Topper is 2-inches thick and made from memory foam infused with copper. It's enclosed in a polyester cover and becomes denser under deep compression points, like the hips and shoulders. The Layla brand is known for coming with cooling copper-infusion technology improving airflow and blood circulation. The copper helps an individual sleep cooler than most memory foam and is available at a reasonable price. All sizes cost less than $400 and come with free shipping and returns, a 120-night trial, and a 5-year warranty. Snuggle-Pedic Memory Foam Best Memory Foam The Snuggle-Pedic is a two-layer structure, with softer memory foam on the outer layer and a firm channeled base layer for spinal support. It is a versatile design that makes it appropriate for back, side, and stomach sleepers. Memory foam mattress toppers can be too soft, providing no support, or too firm. This topper finds the balance. One side is soft-to-the-touch, with the other providing twice the support. This double layer system is soft but supportive. It is available in all sizes for less than $300 and comes with free shipping, returns, and customizations. Saatva Latex Mattress Topper Best Latex The Saatva is 1.5 inches of latex and is covered in organic cotton. The latex has ventilation to aid in breathability and the cotton cover adds to the overall temperature neutrality. For individuals that prefer all-natural materials, this latex topper is recommended. The latex used is Talalay latex and is natural and breathable. It also has ventilation spots and is hypoallergenic. For individuals that sleep hot, want a natural option, or have allergies, this could be an option. It comes with a 120-night trial period, free shipping and costs less than $350 in all sizes. Zinus Memory Foam Best For Side Sleepers The Zinus topper measures four inches thick. It is a simple design with 2 inches of gel memory foam that is highly durable. Under the gel foam is a 2-inch-thick layer of support foam for added durability and support. This is an affordable option. The dual-layer provides cooling comfort, durable support and is designed to fit under any deep-pocket sheets. Side sleepers with hip and shoulder pain can appreciate the top layer’s softness and benefit from the durability of the bottom layer, preventing cradling and sinking. Linenspa Fastest Relief The Linenspa is made with three inches of memory foam that conforms to the body's curves while sleeping. This mattress topper is infused with temperature-regulating gel beads that evaporates any heat. It is available in two-inch, three-inch profiles and the foam is made to distribute weight evenly. With every size available for less than $105, this is a comfortable and affordable way to rejuvenate a worn mattress or soften a mattress that is too hard. What to Look For Mattress toppers can be beneficial for providing relief for aches and pains, but the best topper for back pain requires knowledge about materials, styles, and features that will provide relief. An overview of what to look for: Materials - Memory foam and latex are ideal for pressure relief because they conform to the body’s curves without sagging. Look for high-quality materials, like American Talalay latex and open-cell foam.
Body Conformity Amount - The ideal amount of conformity provides pressure relief for painful areas. An ideal level depends on weight and sleeping positions. Look for details about the mattress weight, type, and sleeping style.
Sleeping Position - Sleeping on the back is a way to naturally align the spine, but a firm topper that does not sag is needed to provide the proper support.
- Stomach sleepers need a topper that does not sag in the midsection, which can lead to neck pain.
- Side sleepers need a topper that conforms to the contoured areas, like the shoulders and hips.
Price - Prices for mattress toppers vary. There are high-quality mattress toppers available for $150. For luxury, prices will be in the $300s and above.
Durability - Sagging is the main issue to avoid. Optimal spinal support is the objective. Do the research, read reviews, consult a chiropractor, and take plenty of time before investing.
Thickness - Toppers differ in thickness and can measure from one to seven inches thick. Thicker does not mean more comfortable and thicker toppers tend to be softer. Thinner toppers are usually firmer, which is better for back and stomach sleepers. What feels right depends on an individual's sleeping position, weight, and size, however, most toppers fall in the two to three-inch thickness range.
Back Pain Causes Back pain can range from a dull ache to sharp sensations and can be the result of an auto accident, work injury, or personal injury that has developed over time. A sedentary lifestyle also contributes to low back pain. The following conditions are common sources of back pain: - Strains
- Sprains
- Disc degeneration
- Herniated discs
- Sciatica
- Traumatic injury
- Radiculopathy
Lifestyle-related risk factors: - Aging
- Fitness level
- Pregnancy
- Weight gain
- Occupation
- Mental health
- Genetics
Regardless of the cause or source, a mattress topper, which is more supportive than a mattress pad, can help alleviate back pain when sleeping, leading to a minimization of symptoms and improved quality of life. Possible Option Aching muscles, shooting/stabbing pain, reduced range of motion, and flexibility are detrimental to work, and home life. Whatever the case, there’s an option out there. An overview of mattress topper benefits: - The current mattress is old or not supportive enough, but don’t want to invest in a new mattress.
- The current mattress is too firm, but a partner is comfortable on it. Mattress toppers are available in split sizes to soften/firm up one side.
- A sedentary lifestyle has increased the frequency of dull low-back pain. A topper can help with back pain prevention.
- Improve the comfort of a guest bed without spending too much. Similar to the first scenario, a mattress topper can be an upgrade for just several hundred dollars.
One of the most affordable sleep innovations today, but remember that durability, materials, and sleep factors, like weight, position, and height, should all be considered. Sleep Stages Sleep researchers are divided into two types of sleep: REM sleep is when dreams occur and NREM sleep which is non-REM sleep. NREM sleep is divided into stages: Stage 1 - Stage 1 makes up just 5-10% of a sleep cycle and is known as light sleeping. In this stage, the brain remains semi-conscious and is in between wakefulness and sleep. The brain waves start to elongate from alpha to theta waves.
Stage 2 - Stage 2 is the bulk of the sleep cycle and makes up around 55%. In this stage, the body/brain is fully asleep and brain waves slow down even more.
Stage 3 - Stage 3 is the deepest sleep state and is marked by elongated brain waves and slowed brain activity. It is also called short wave sleep. Slow-wave sleep makes up 15-25% of sleep but is the most important sleep state for body composition because most of the body's restoration happens during this cycle.
REM/Rapid Eye Movement - This is the stage where dreams occur. It’s very distinct from the other three in that brain activity becomes more active. An individual passes through these sleep stages every 90 minutes. Getting 7-8 hours of sleep every night means going through 4-5 cycles. Going through a complete sleep cycle ensures an individual will go through Stage 3, which has a significant effect on body composition.
Dr. Alex Jimenez’s Blog Post Disclaimer The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate 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 also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to 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. The provider(s) Licensed in Texas& New Mexico* References Bolash R, Drerup M. How to Beat Insomnia When You Have Chronic Pain. Cleveland Clinic Web site. https://health.clevelandclinic.org/2015/12/managing-insomnia-for-those-with-chronic-pain/. Published December 18, 2015. Accessed April 18, 2017. Improving Sleep: Special Health Report. Boston, MA: Harvard Medical School; 2015. What is Sleep? American Sleep Association Web site. https://www.sleepassociation.org/patients-general-public/what-is-sleep/. Accessed April 18, 2017.
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The shoulder joint consists of different muscles that are for moving, protection, and provide a wide range of motion. When one or more of these muscles is pulled or strained it can affect the smallest movements. A pulled shoulder muscle can make simple activities difficult, painful, and impossible. Minor shoulder injuries can heal on their own with home remedies. A serious shoulder muscle injury should be addressed by a medical professional. The shoulder is a ball-and-socket joint. Pulling a muscle in the shoulder can be caused by: - Injury
- Overuse
- General wear and tear
Pulled Shoulder Muscle Causes Pulling a shoulder muscle can happen quickly like falling on the shoulder or from a car accident. It can also develop from months or years of working a job where individuals perform repetitive motions with the shoulders and overuse the muscles to the point of strain. No matter the cause, rehabilitation, and recovery depend on the type and severity of the injury. Common Shoulder Muscle Injuries The shoulder joint is surrounded by several muscles and tendons and because the shoulder can move so freely, it is a common area for a pull or strain. Different shoulder muscle injuries fall under being pulled or strained. - Rotator Cuff Tear
- Shoulder Tear
- Shoulder Sprain
- Shoulder Strain
- Pulled Muscle in the shoulder blade
A Pulled Muscle or Something Else Unless an individual is a medical professional or has experienced this type of pain before, it can be hard to tell exactly what the cause is. Shoulder pain can have other or combined causes like inflammation of the tendons and joints, or the joint itself could be causing the injury. Here are a few ways to investigate what is causing shoulder pain. Pulled Shoulder Muscle Symptoms - Pain in the shoulder blade area is characterized by dull, sore, or aching pain.
- Sometimes shooting pain in the area between the shoulder blades will present, causing pain in the front or back of the shoulder.
- Shoulder instability of the muscles or tendons.
- The shoulder feels fragile
- Movement causes pain
- A bump can develop at the top of the shoulder near the end of the collarbone
- General symptoms include:
- Pain when the shoulder is at rest
- Pain when the specific muscle is used
- Tenderness
- Possible swelling of the area
- Inability to use the muscle at all
The Seriousness of a Pulled Shoulder Muscle The majority of the time a pulled shoulder muscle is not serious. If the pain is not severe and it is not the result of an accident, it is okay to utilize home remedies to reduce pain and help the shoulder heal. However, there are symptoms that could indicate a serious injury or medical problem. If you experience shoulder pain and any of the following, seek immediate medical attention. - Severe and intense pain
- Severe, abrupt pain that has no obvious cause
- Shortness of breath
- Chest numbness or pain
- Seeing clearly
- Difficulty speaking
- Sudden swelling, pain, or redness
For individuals that experience shoulder pain that does not get better over time, seek professional help, even if the pain is mild. A professional will develop the right treatment plan, reduce pain, and generate a healthy recovery, getting the individual back to normal and optimal health. Treatment and Recovery Options Treatment and recovery plans are different for everyone. This is because it depends on the severity of the pull and the individual's overall health. Many find that the pain is reduced with home remedies in two or three weeks. Chiropractic treatment for a pulled shoulder muscle can provide relief within one or two weeks. Home Remedies for Pulled Shoulder Muscles Depending on the severity and how much pain is presenting taking NSAIDs like Ibuprofen can help reduce pain and swelling. Individuals can also incorporate the following: Rest The shoulder should rest for 2 or 3 days. This gets the healing process started and prevents further injuring the area. Wrap or Sling During the days of rest, keeping the shoulder from moving can be difficult. To avoid this, wrap the shoulder or utilize a sling to support the arm. Remember that these should not be used for more than 2 or 3 days. Ice for Swelling If there is swelling, applying ice to the area can help reduce the inflammation. Apply for 20 minutes every hour. The swelling should begin reducing in a day or two. Gentle Stretching Working out the muscles after the 2 or 3 days of rest is important. Stretches will help the muscle group strengthen and heal. Not stretching the muscles and not using them for an extended time could worsen the injury and increase the risk of further injury. Stretching the Shoulder As aforementioned not moving/stretching can cause more problems in the long run. Not using the muscle can cause it to atrophy, which means that it will take longer to heal with the surrounding muscles weakening. Gentle stretches for a pulled shoulder muscle include: Cross-Body Shoulder Stretch - Bring the affected arm across the body at an angle
- Cup the elbow of the affected arm with the other hand
- Use that hand to gently pull the arm toward the body
- Hold the stretch for 15 to 30 seconds
- Repeat 3 to 5 times
- Bend slightly forward, support the body by placing the non-injured arm on a table or chair
- Allow the injured arm to hang straight down
- Start swinging the arm in small circles clockwise that gradually grow wider
- Do for 1 minute, then switch counterclockwise for another minute
- Repeat 4 to 8 times throughout the day
Chiropractic If home remedies are not enough, then chiropractic can help. Chiropractors use a variety of treatment modalities for pulled shoulder muscles. These include: - Chiropractic adjustments
- Electrical stimulation
- Manual stretching
- Ultrasound
- Cold laser therapy to reduce pain and swelling
- Health coaching
- Posture exercises
- Physical rehabilitative therapy
If the pain is persistent, it could indicate more than a pulled muscle is causing the pain. This could be a pinched nerve or a joint issue. A doctor of chiropractic can develop the best recovery option to get to the root cause. Women and muscle distribution Research reveals that women could have a higher distribution of type 1 muscle fibers and lower distribution of type 2 muscle fibers which are more prevalent in men. Type 1 muscle fibers are slow-twitch muscles and are extremely useful in long-endurance activities like long-distance running. Type 1 muscle fibers are also the first ones that activate during any type of exercise. Type 2 are the fast-twitch muscle fibers and get activated when performing powerful or explosive bursts of movements like sprinting. Because of these muscle-fiber differences, men are likely to excel in training that involves explosive, powerful routines. However, a study found that women can gain more muscle mass using a total body strength training program compared to men. For optimal results mix up the workout with a variety of resistance and strength training routines. This will allow for greater muscle mass growth. Dr. Alex Jimenez’s Blog Post Disclaimer The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate 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 also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to 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. The provider(s) Licensed in Texas& New Mexico* References Kim, Jun-hee et al. “Comparison of the Shoulder External Rotator Strength and Asymmetry Ratio Between Workers With and Without Shoulder Impingement Syndrome.” Journal of strength and conditioning research, 10.1519/JSC.0000000000003343. 17 Sep. 2019, doi:10.1519/JSC.0000000000003343 Verniba, Dmitry, and William H Gage. “Stepping threshold with platform-translation and shoulder-pull postural perturbation methods.” Journal of biomechanics vol. 94 (2019): 224-229. doi:10.1016/j.jbiomech.2019.07.027 Dealing with Painful Trigger Points. Berkeley Wellness. http://www.berkeleywellness.com/self-care/preventive-care/article/dealing-painful-trigger-points. Published September 1, 2011. Accessed June 14, 2018.
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Changing positions and posture. Individuals who sit at a desk, workstation, or cubicle for most of the day increase their risk of back pain. For answers to any questions you may have, please call Dr. Jimenez at 915-850-0900 or 915-412-6677