Category Archives: neck pain

Lower back pain, neck pain

Do You Need X-Rays Before Chiropractic Care? Why We Take a Selective Approach

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Do You Need X-Rays Before Chiropractic Care? Why We Take a Selective Approach

At Sikorsky Chiropractic, we believe diagnostic testing should have a purpose. X-rays can provide valuable information about the spine, but that does not mean every patient needs an X-ray before beginning chiropractic care.

Current research and clinical guidelines support a more selective approach to spinal imaging. Instead of routinely taking X-rays on every patient, the decision should be based on your health history, symptoms, examination findings, and whether the results are likely to affect your treatment plan.

Why Aren’t X-Rays Necessary for Everyone?

For many patients with uncomplicated low back pain, routine X-rays have not been shown to improve treatment outcomes.

If you are wondering about the necessity of chiropractic X-rays in Elgin IL, it’s important to consult with your chiropractor to determine if they are appropriate for your situation. Understanding the role of chiropractic X-rays in Elgin IL can help you make informed decisions about your care.

Organizations including the American College of Radiology and American Chiropractic Association recommend against routine imaging for many patients with acute low back pain when there are no warning signs or other clinical reasons for imaging.

This does not mean X-rays are unnecessary. It means they should be used when the information they provide can help with diagnosis, safety, or treatment decisions.

What Can Show Up on an X-Ray?

Understanding Chiropractic X-Rays in Elgin IL

One reason X-rays need to be interpreted carefully is that they frequently show changes that may not be responsible for a patient’s pain.

Common findings can include:

  • Arthritis and degenerative changes
  • Bone spurs
  • Changes in disc height
  • Spondylosis
  • Postural or structural variations

Many of these findings become more common as we age and can also be present in people who have little or no pain.

Seeing “degeneration” or “arthritis” on an X-ray does not automatically tell us why someone hurts or how much pain they should be experiencing. Imaging findings need to be considered along with the patient’s symptoms and examination.

When Are X-Rays Appropriate?

There are situations where imaging can be very important.

A chiropractor may recommend X-rays or other imaging when the patient’s history or examination raises concern about:

  • Significant trauma or a possible fracture
  • Progressive neurological symptoms
  • Infection
  • Cancer or other serious underlying disease
  • Significant structural abnormalities
  • Certain inflammatory conditions
  • Osteoporosis or increased fracture risk
  • Symptoms or examination findings that require further investigation

Imaging may also be considered when the results could meaningfully change how a patient is treated or whether referral to another healthcare provider is necessary.

Depending on the suspected condition, an X-ray may not always be the best test. In some situations, MRI, CT, or another diagnostic study may provide more useful information.

Why Avoid Unnecessary X-Rays?

Modern diagnostic X-rays generally involve relatively low levels of radiation, but medical radiation exposure should still be kept as low as reasonably achievable.

This is commonly known as the ALARA principle: As Low As Reasonably Achievable.

If an X-ray is clinically necessary, its benefits can outweigh the radiation exposure. If the image is unlikely to provide useful information or change treatment, exposing a patient to radiation may not provide additional value.

There is also another consideration: overdiagnosis.

An X-ray may reveal age-related or incidental findings that sound concerning but have little relationship to the patient’s symptoms. When these findings are not properly explained, they can create unnecessary worry and make someone believe their spine is more damaged or fragile than it actually is.

Should X-Rays Be Used to Track Chiropractic Progress?

For most patients with low back pain, routinely repeating X-rays simply to monitor treatment progress is not supported by current evidence.

Changes in pain, mobility, strength, function, activity level, and the physical examination generally provide more meaningful information about how a patient is responding to care.

Repeat imaging can still be appropriate when there is a significant clinical reason, such as worsening symptoms, a change in diagnosis, new trauma, or concern about another condition.

Our Approach at Sikorsky Chiropractic

At Sikorsky Chiropractic, we do not believe in taking an X-ray simply because someone walked through the door.

We start by listening to the patient, reviewing their health history, and performing an appropriate examination. From there, we determine whether imaging is necessary and whether the results are likely to provide useful information.

Sometimes an X-ray is an important part of that process. Other times, the history and examination give us the information we need to move forward without unnecessary imaging.

Our goal is simple: use the right test for the right patient at the right time.

If you are experiencing back pain, neck pain, or another musculoskeletal problem and are wondering whether you need X-rays, contact Sikorsky Chiropractic in Elgin, Illinois. We can evaluate your condition and determine whether imaging should be part of your care.

Frequently Asked Questions

Do I need an X-ray before my first chiropractic adjustment?

Not necessarily. Whether imaging is appropriate depends on your symptoms, health history, examination findings, age, previous injuries, and other individual factors.

Can a chiropractor order X-rays?

Yes. Chiropractors can use diagnostic imaging as part of evaluating patients when clinically appropriate.

Does arthritis on an X-ray mean it is causing my pain?

Not always. Degenerative changes become increasingly common with age and do not necessarily correlate with the location or severity of a person’s symptoms. Imaging should be interpreted alongside your history and physical examination.

Are chiropractic X-rays safe?

Diagnostic X-rays use ionizing radiation. Although the amount used in modern radiography is generally relatively low, unnecessary exposure should still be avoided. Imaging should be ordered when the expected clinical benefit justifies it.

Why would my chiropractor recommend an MRI instead of an X-ray?

X-rays are particularly useful for evaluating bones and certain structural changes. MRI provides much more information about soft tissues, including discs, nerves, the spinal cord, and other structures. The appropriate test depends on what your doctor is investigating.

References

  1. Hutchins TA, Peckham M, Shah LM, et al. ACR Appropriateness Criteria® Low Back Pain: 2021 Update. Journal of the American College of Radiology. 2021;18(11 Suppl):S361-S379.
  2. American College of Radiology. ACR Appropriateness Criteria®: Low Back Pain. Revised 2021.
  3. Jenkins HJ, Downie AS, Moore CS, French SD. Current evidence for spinal X-ray use in the chiropractic profession: a narrative review. Chiropractic & Manual Therapies. 2018;26:48.
  4. Corso M, Cancelliere C, Mior S, Kumar V, Smith A, Côté P. The clinical utility of routine spinal radiographs by chiropractors: a rapid review of the literature. Chiropractic & Manual Therapies. 2020;28:33.
  5. Readford TR, Hayes M, Reed WM. Factors affecting chiropractor requests for full-length spinal radiography: a scoping review. Journal of Medical Radiation Sciences. 2022;69(2):236-249.
  6. Hall AM, Aubrey-Bassler K, Thorne B, Maher CG. Do not routinely offer imaging for uncomplicated low back pain. BMJ. 2021;372:n291.
  7. Chou R, Qaseem A, Owens DK, Shekelle P. Diagnostic imaging for low back pain: advice for high-value health care from the American College of Physicians. Annals of Internal Medicine. 2011;154(3):181-189.
  8. Qaseem A, Wilt TJ, McLean RM, Forciea MA. Noninvasive Treatments for Acute, Subacute, and Chronic Low Back Pain. Annals of Internal Medicine. 2017;166(7):514-530.
Lower back pain, neck pain

Chiropractic Insight on Sciatica Signs

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Introduction

Lower back pain is a prevalent condition affecting millions of people worldwide, often interfering with daily activities and overall quality of life. Among the various causes of back pain, sciatica is a commonly discussed term that denotes pain radiating along the sciatic nerve, which runs from the lower back down through the legs. Understanding how chiropractic care can alleviate these conditions is crucial for those suffering from persistent back pain or sciatica.

This article aims to explore the role of chiropractic care in treating lower back pain, including its scientific basis, various techniques utilized, patient success stories, and how to determine if one has sciatica. By shedding light on these topics, we hope to provide clarity and guidance for individuals seeking effective pain relief strategies.

The Science Behind Chiropractic Care

What is Chiropractic Care?

Chiropractic care is a holistic approach to healthcare that focuses primarily on diagnosing and treating mechanical disorders of the musculoskeletal system, particularly the spine. Practitioners, known as chiropractors, employ a range of manual manipulation techniques to restore normal function, alleviate pain, and enhance the body’s natural ability to heal itself. The philosophy behind chiropractic care is grounded in the belief that the body functions optimally when the skeletal system is aligned properly.

Beyond spinal manipulation, chiropractic care also emphasizes lifestyle modifications, exercise, and patient education. This comprehensive approach aims to address not just the symptoms of lower back pain but the underlying causes, promoting overall wellness. Chiropractors are trained to evaluate their patients thoroughly, considering personal health history and lifestyle factors, to create personalized treatment plans.

Mechanisms of Action

The mechanisms through which chiropractic care alleviates lower back pain are multifaceted. The primary method is spinal manipulation, which involves applying controlled force to the joints of the spine. This action can help restore misaligned vertebrae to their proper position, thus relieving pressure on the spinal nerves and reducing inflammation. Improved alignment can also enhance the range of motion, which is often limited due to pain.

In addition to spinal adjustments, chiropractic care includes therapeutic exercises and stretches that strengthen the core and back muscles, further supporting spinal health. By improving muscle function and flexibility, patients may experience sustained relief from pain. Research suggests that chiropractic care can modulate pain perception through its effects on the nervous system, potentially reducing the need for medications.

Evidence Supporting Chiropractic Interventions

Numerous studies have examined the efficacy of chiropractic care for lower back pain and sciatica, demonstrating significant positive outcomes. A systematic review published in the Journal of Manipulative and Physiological Therapeutics found that spinal manipulation is effective in providing short-term relief for acute lower back pain. Furthermore, long-term benefits have been observed in patients who undergo regular chiropractic care, showing reduced recurrence of pain episodes.

Additional research highlights that patients who incorporate chiropractic treatments into their pain management plans report greater satisfaction and improved functionality compared to those relying solely on traditional medical interventions. These findings underscore chiropractic care’s role as a viable option for pain relief and management.

Chiropractic Techniques for Lower Back Pain

Spinal Manipulation

Spinal manipulation is perhaps the most recognized technique within chiropractic care. This hands-on approach seeks to restore normal motion and position to the spinal joints, which can alleviate discomfort associated with nerve irritation or inflammation. Chiropractors employ various forms of manipulation, including high-velocity thrusts or gentler techniques, depending on the patient’s condition and comfort level.

Research indicates that spinal manipulation can lead to immediate relief of pain and improved functionality. Many patients report a noticeable reduction in symptoms after just a few sessions. This technique not only addresses acute pain but may also be beneficial for chronic conditions, promoting long-term spinal health.

Therapeutic Exercises

In conjunction with spinal manipulation, chiropractors often prescribe therapeutic exercises tailored to the patient’s specific needs. These exercises are designed to strengthen the muscles that support the spine, improve flexibility, and promote better posture. Regular engagement in these activities can enhance the effectiveness of chiropractic adjustments by maintaining spinal alignment and preventing future injuries.

Examples of therapeutic exercises include core stabilization exercises, stretching routines, and aerobic conditioning. By integrating these practices into their daily routine, patients can significantly improve their overall spinal health and reduce the likelihood of recurring pain episodes.

Soft Tissue Therapy

Soft tissue therapy is another essential component of chiropractic care, focusing on the treatment of muscles, ligaments, and tendons. Techniques such as myofascial release, trigger point therapy, and massage can be employed to alleviate tension and pain in the surrounding soft tissues. This therapy complements spinal manipulation by addressing muscular imbalances that contribute to pain.

Soft tissue therapy may enhance blood circulation, promote healing, and increase flexibility. Many patients find that incorporating these techniques into their chiropractic treatment plan leads to faster recovery and improved function. By addressing both joint and soft tissue issues, chiropractors provide a comprehensive approach to pain management.

Patient Success Stories

Case Study: Managing Sciatica Symptoms

Another compelling case is that of John, a 38-year-old man who presented with debilitating sciatica symptoms. He experienced radiating pain down his left leg, accompanied by numbness and tingling. After a thorough evaluation, his chiropractor crafted a tailored treatment plan that included spinal adjustments and targeted therapeutic exercises.

John’s improvement was gradual but steady. He reported a decrease in pain intensity and an increase in leg mobility within a few weeks. His chiropractor also integrated lifestyle modifications to reduce strain on his back. Over several months, John regained full function and was able to return to his active lifestyle. His journey illustrates the effectiveness of chiropractic care in treating sciatica and restoring quality of life.

Long-term Benefits of Chiropractic Care

The long-term benefits of chiropractic care extend beyond immediate pain relief. Many patients who commit to regular chiropractic visits report sustained improvements in their overall health and well-being. For instance, consistent care can lead to better posture, enhanced physical performance, and a lower likelihood of future injuries. Patients often find that chiropractic care fosters a greater understanding of their bodies and encourages proactive health management.

As personal testimonies suggest, the journey through chiropractic care often results in increased awareness and motivation to maintain a healthy lifestyle. This holistic view of health empowers individuals to take control of their well-being, thus enhancing their quality of life in the long run.

How to Determine if You Have Sciatica

Common Symptoms of Sciatica

Sciatica manifests through a variety of symptoms that can vary in intensity and duration. Commonly, individuals experience pain that radiates from the lower back, traveling through the buttock and down one leg, often described as sharp, shooting, or burning. Numbness and tingling sensations may accompany the pain, especially in the foot or toes. Some individuals may also experience muscle weakness in the affected leg, making it difficult to walk or stand for extended periods.

In many cases, sciatica symptoms worsen with prolonged sitting or standing and may improve with movement. Understanding these symptoms is critical for individuals to recognize when they might need to seek professional help. Early intervention can prevent the progression of symptoms and facilitate quicker recovery.

Diagnostic Approaches

To confirm a diagnosis of sciatica, healthcare providers often perform a thorough physical examination and take a detailed medical history. Specific tests, such as the straight leg raise test, may be employed to elicit nerve pain. Imaging studies, including X-rays or MRI scans, can be utilized to identify underlying conditions, such as herniated discs or spinal stenosis, contributing to sciatic nerve compression.

Once a diagnosis is established, appropriate treatment plans can be formulated. Chiropractors are trained to evaluate and identify sciatica effectively, making them an excellent resource for those experiencing these symptoms. Their ability to provide hands-on assessments can expedite the process of identifying the root cause of pain and facilitating timely treatment.

When to Seek Chiropractic Care

Individuals experiencing symptoms of sciatica should consider seeking chiropractic care if their pain persists for more than a few days or significantly impairs their daily activities. Additionally, if symptoms arise suddenly following an injury or are accompanied by significant weakness, numbness, or bowel and bladder dysfunction, immediate medical attention is crucial.

Chiropractic care can be particularly beneficial in the early stages of sciatica development, as timely intervention may prevent the onset of chronic pain. A chiropractor can provide a comprehensive assessment and formulate a tailored treatment plan to address the specific needs of the patient, promoting effective recovery.

Conclusion

Summary of Benefits of Chiropractic Care

Chiropractic care emerges as a potent ally in the management of lower back pain and sciatica. With a focus on spinal manipulation, therapeutic exercises, and soft tissue therapy, chiropractors offer a multifaceted approach that addresses both acute and chronic conditions. The evidence supporting the efficacy of chiropractic interventions continues to grow, bolstering confidence in its role as a primary treatment option.

Encouragement for Seeking Help

For individuals suffering from lower back pain or sciatica, seeking chiropractic care can be a pivotal step toward recovery and improved quality of life. Through personalized treatment plans and evidence-based techniques, chiropractors can help patients navigate their pain, regain functionality, and enhance their overall well-being. Taking the first step toward seeking assistance may lead to a transformative journey toward health and vitality.

FAQs

What is the difference between lower back pain and sciatica?

Lower back pain refers to discomfort or pain in the lumbar region, which can stem from various causes. Sciatica specifically refers to pain that radiates along the path of the sciatic nerve. It is often a symptom of an underlying issue, such as a herniated disc, that compresses the nerve.

Can chiropractic care help everyone with lower back pain?

While many individuals find relief through chiropractic care, results can vary based on the underlying cause of the pain and individual health factors. A thorough evaluation is essential to determine the suitability of chiropractic treatment for each patient.

How many chiropractic sessions will I need to feel better?

The number of sessions required varies widely from patient to patient, depending on the severity of the condition and individual response to treatment. Some may experience relief after just a few sessions, while others may require ongoing care for chronic issues.

Is chiropractic care safe?

Chiropractic care is generally safe when performed by trained professionals. However, as with any medical treatment, there may be risks involved, particularly for specific medical conditions. A comprehensive assessment will help mitigate such risks.

What should I expect during my first chiropractic visit?

During your first visit, you can expect a detailed medical history review and physical examination. The chiropractor may perform specific tests to assess your condition and design a tailored treatment plan based on their findings.

neck pain

Upper Crossed Syndrome: A Common Cause of Neck and Shoulder Pain in Office Workers | Elgin Chiropractor

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The Study: Upper Crossed Syndrome in the Workplace: A Narrative Review with Clinical Recommendations for Non-Pharmacologic Management

Upper Crossed Syndrome: A Common Cause of Neck and Shoulder Pain in Office Workers

Modern work environments often require long hours at a computer. While technology has improved productivity, it has also contributed to a growing problem affecting the neck, shoulders, and upper back. A recent narrative review published in the International Journal of Environmental Research and Public Health examined a condition known as Upper Crossed Syndrome (UCS) and its impact on workplace-related neck and shoulder pain. (PubMed)

Understanding this condition can help explain why many people who work at desks experience persistent tension, stiffness, and headaches.

What Is Upper Crossed Syndrome?

Upper Crossed Syndrome was originally described by Czech neurologist Vladimir Janda. It refers to a predictable pattern of muscle imbalance affecting the neck, shoulders, and upper back.

In this pattern:

  • The upper trapezius and levator scapulae become tight.
  • The pectoralis major and minor in the chest become tight.
  • The deep cervical flexor muscles in the neck weaken.
  • The middle and lower trapezius muscles in the upper back weaken. (PubMed)

This imbalance creates a “crossed” pattern between tight and weak muscle groups. Over time, it can lead to postural changes such as:

  • Forward head posture
  • Rounded shoulders
  • Abnormal shoulder blade movement (scapular dyskinesis)

These postural changes place increased stress on the neck and upper back.

At home work posture tips from Dr. Steve!

How Common Is It?

Upper Crossed Syndrome is especially common among people who spend much of their workday sitting at a computer.

Research cited in the review shows:

  • Neck pain affects roughly 55–69% of computer users
  • Shoulder pain affects approximately 15–52% of computer users (PubMed)

Prolonged sitting, poor workstation ergonomics, and repetitive tasks can gradually reinforce the muscle imbalance that leads to UCS.

Symptoms of Upper Crossed Syndrome

People experiencing this condition may notice:

  • Neck stiffness
  • Shoulder pain
  • Upper back tightness
  • Frequent headaches
  • Reduced shoulder mobility
  • Fatigue in the upper back when sitting

If left untreated, the condition may progress and contribute to more serious issues including:

  • Shoulder impingement
  • Thoracic outlet syndrome
  • Cervicogenic headaches (PubMed)

Dr. Steve talks Posture!

Non-Pharmacologic Treatment Approaches

The review highlights several effective conservative strategies for managing Upper Crossed Syndrome.

These include:

Postural Correction

Improving posture helps reduce strain on the cervical spine and shoulder girdle.

Targeted Stretching

Stretching tight muscles such as the chest, upper trapezius, and levator scapulae can restore balance.

Strengthening Exercises

Strengthening the deep neck flexors and the middle and lower trapezius muscles helps stabilize the upper spine.

Workplace Ergonomics

Adjusting workstation setup is a key prevention strategy. Proper monitor height, keyboard position, and chair support can reduce stress on the neck and shoulders. (PubMed)

Regular Movement Breaks

Standing and moving every hour can significantly reduce prolonged strain.

How do you use your phone?

be contributing to your symptoms.

At Sikorsky Chiropractic & Fitness Clinic in Elgin, IL, we evaluate posture, movement, and spinal function to help patients restore normal mechanics and reduce chronic pain.

If you would like to learn more about treatment options, contact our clinic to schedule an evaluation.

Lower back pain, neck pain

How Chiropractic Care May Influence the Brain — Not Just the Spine

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Why Chronic Low Back Pain Is More Than Structural

At Sikorsky Chiropractic & Fitness Clinic in Elgin, IL, we often explain that pain is not just about structure — it is also about how the nervous system responds.

New research published in Frontiers in Neurology (2025) supports this idea.

A recent review examined how spinal manipulation therapy affects brain function in people with:

This research helps us better understand why chiropractic care can play an important role in long-term recovery.

Chiropractic Care and the Brain

Most people associate chiropractic treatment with:

  • Joint mobility
  • Muscle tension
  • Spinal alignment

However, the nervous system is deeply involved in how we experience pain.

The review analyzed neuroimaging studies to observe what happens in the brain before and after spinal manipulation.

Researchers found measurable changes in brain regions involved in:

  • Pain perception
  • Movement control
  • Emotional processing of pain
  • Sensory integration

These included areas such as:

  • The prefrontal cortex
  • The insula
  • The anterior cingulate cortex
  • Sensorimotor regions

These areas are responsible for how the body interprets discomfort and regulates movement.

Why This Matters for Patients in Elgin

Chronic low back pain is not always caused by ongoing injury.

Over time, the nervous system can become overly sensitive — continuing to signal pain even after tissues have healed.

This process is known as central sensitization.

The findings suggest spinal manipulation may help regulate how the brain processes pain signals, supporting more balanced communication between the brain and body.

At our Elgin chiropractic clinic, this aligns with what we see every day:

Pain is often both mechanical and neurological.

Movement, Stability, and Nervous System Function

Pain changes movement patterns.

In turn, movement changes how the brain interprets pain.

This is why combining chiropractic care with movement-based rehabilitation is essential.

Spinal manipulation may help create a temporary window where:

  • Pain sensitivity decreases
  • Motor control improves
  • Movement feels safer

This allows patients to return to:

  • Exercise
  • Work
  • Sports
  • Daily activities

with less guarding and fear.

What This Means for Low Back Pain Treatment

If you are dealing with:

  • Disc injuries
  • Chronic low back pain
  • Recurring flare-ups

Treatment should focus on more than symptom relief.

A comprehensive plan should include:

  • Restoring movement
  • Improving nervous system function
  • Building long-term resilience

Chiropractic care may support the nervous system’s ability to regulate pain more effectively.

Chiropractic Care in Elgin, IL

At Sikorsky Chiropractic & Fitness Clinic, we take a performance-based approach to treating back pain.

Our goal is not only to reduce discomfort but to:

  • Improve movement
  • Enhance stability
  • Support long-term recovery

Research like this helps explain why addressing both the spine and nervous system is essential for lasting results.

Reference

Cao, L., Shu, J., & Li, B. (2025).
Brain functional changes following spinal manipulation therapy in patients with lumbar disc herniation and chronic low back pain: A scoping review.
Frontiers in Neurology, 16, 1712320.
https://doi.org/10.3389/fneur.2025.1712320

Uncategorized, Lower back pain, neck pain

What are the two functions of Muscles?

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While it’s evident that the primary role of muscles is movement, their significance extends far beyond that. Our muscles play a pivotal role in metabolism, the intricate process through which our bodies convert the food and beverages we consume into energy. During this process, calories are combined with oxygen to produce the energy essential for bodily functions.

Muscle holds a substantial role in glucose (sugar) metabolism, with a staggering 75-80% of our glucose storage capacity residing within skeletal muscle. This aspect is crucial as muscles require ample glucose to function optimally. Moreover, muscles serve as a primary site for insulin activity, facilitating the regulation of blood sugar levels. Additionally, muscles contribute significantly to lipid (fat) utilization, aiding in the management of fat stores in the body.

Maintaining healthy blood glucose levels is imperative as high levels can lead to detrimental effects on various bodily tissues, from the eyes to the extremities. Therefore, preserving muscle mass as we age is paramount for promoting a prolonged health span—the period of life characterized by overall good health. It’s worth noting that beyond the age of 65, most individuals face health issues related to immobility, such as falls, fractures, and subsequent hospitalizations.

Engaging in physical activity, particularly a combination of cardiovascular exercise and strength training, is essential for preserving muscle mass and overall health. I categorize exercise into two main buckets: cardiovascular activities and strength training/muscle-building exercises. Both are indispensable for maintaining optimal health.

The aging process inevitably leads to the loss of muscle mass and strength. Studies indicate a significant decline in muscle strength from individuals aged under 40 to those over 40, ranging from 16.6% to 40.9%. Hence, it’s imperative to incorporate regular workouts and weightlifting into our routines to preserve muscle mass as we age.

In summary, cardiovascular exercise and strength training are integral components of a comprehensive fitness regimen. Together, they offer a myriad of benefits that contribute to overall health and well-being, ensuring vitality and longevity as we journey through life.

  1. Cardiovascular Exercise:
    • Heart Health: Cardiovascular exercises such as running, swimming, cycling, and brisk walking strengthen the heart muscle, improve circulation, and increase the efficiency of the cardiovascular system. Regular cardio workouts can lower blood pressure, reduce LDL cholesterol levels, and decrease the risk of developing heart disease, stroke, and other cardiovascular conditions.
    • Weight Management: Cardio exercises burn calories and help create a calorie deficit, making them effective for weight loss and weight management. Engaging in activities that elevate the heart rate and increase energy expenditure can aid in shedding excess body fat and maintaining a healthy weight.
    • Endurance and Stamina: Cardiovascular exercise improves endurance and stamina by enhancing the body’s ability to deliver oxygen and nutrients to working muscles and efficiently remove waste products like carbon dioxide. Increased endurance allows individuals to perform daily activities with less fatigue and participate in physical activities for longer durations without feeling tired.
    • Mood and Mental Health: Cardio workouts stimulate the release of endorphins, neurotransmitters that promote feelings of happiness, relaxation, and overall well-being. Regular aerobic exercise has been shown to reduce symptoms of stress, anxiety, and depression, improve cognitive function, and enhance sleep quality, leading to better mental health and emotional resilience
  1. Strength Training:
    • Muscle Strength and Function: Strength training exercises, such as weightlifting, resistance band workouts, and bodyweight exercises, target specific muscle groups to increase strength, power, and muscular endurance. Building muscle mass helps support joint stability, improve posture, and enhance overall functional capacity for performing daily tasks and activities.
    • Bone Health: Resistance training places stress on bones, which stimulates the production of new bone tissue and increases bone density. This is especially important for reducing the risk of osteoporosis and preventing fractures, particularly as individuals age.
    • Metabolic Health: Strength training boosts metabolism by increasing lean muscle mass, which helps burn more calories at rest and improves insulin sensitivity. This can aid in weight management, reduce the risk of type 2 diabetes, and support long-term metabolic health.
    • Injury Prevention: Strengthening muscles, tendons, and ligaments through resistance training can help prevent injuries by improving joint stability, mobility, and proprioception. Stronger muscles provide better support and protection for the joints, reducing the risk of strains, sprains, and other musculoskeletal injuries.

In summary, incorporating both cardiovascular exercise and strength training into your fitness routine offers numerous health benefits, including improved cardiovascular function, weight management, enhanced muscular strength and endurance, better mental health, and reduced risk of chronic diseases. Combining these two types of exercise allows for a comprehensive approach to fitness that promotes overall health, longevity, and quality of life.

neck pain

Chest or stomach breather? How an altered breathing pattern causes pain

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Chest or stomach breather? How an altered breathing pattern causes pain

Belly breathing

The way you breathe impacts you from a muscle and joint perspective. Poor breathing mechanics can lead to neck pain, core stability issues, low back pain, and other issues. Who knew that a simple in-out process could be so complex?

Normal breathing, also known as lung ventilation, is an automatic and seemingly effortless action. Breathing involves inspiratory (breathing in) expansion and expiratory (breathing out) contraction of the rib cage. The act of normal breathing has a relatively constant rate and volume, or amount of air that enters the lungs.

However, breathing is a coordinated effort! The act of breathing requires our lungs to expand as well as a series of coordinated muscle efforts. Starting from the chest wall, the rib cage, movement of large and small muscles, nerve signaling, ligament stretch, and even the spine.

Although we often think of our lungs as being within our chest, the top of our lungs extends quite high: almost to the very base of our neck and shoulders.

When breathing issues arise and the lungs aren’t the cause, other sources like the muscles and bones must be taken into consideration. In medical literature, the term “dysfunctional breathing” refers to a group of disorders: paradoxical breathing (upper chest breathing), erratic breathing, breath holding, and breathing too deeply or erratically (hyperventilation syndrome).

For this article, we will focus on the first: paradoxical breathing. While these disorders can create significant oxygenation deprivation problems, the focus of this article will be on the biomechanical effects of poor breathing mechanics.

It is important to assess breathing mechanics to determine if someone is using the appropriate muscles to engage in this vital task. Breathing is a complex activity involving the rib cage, joints of the spine and ribs, ligaments, connective tissues, muscles, and the lungs.

Breathing performance is drastically affected if one or more of these structures are injured, damaged, or otherwise unable to work properly. One such common condition is upper chest breathing.

What is chest breathing?

Paradoxical breathing, or chest breathing, is a sign that you aren’t breathing properly. Chest breathing refers to chest, midback, and lower neck muscles that become overworked due to poor biomechanics.

Normal breathing involves expansion and contraction of the rib cage with our breath. Breathing also uses the diaphragm, a dome-shaped muscle located at the base of our rib cage below the lungs and heart. The diaphragm is a major muscle mover that works with the lungs to inhale and exhale.

During inhalation, the lungs expand, and the diaphragm pushes down to make room for the lungs to expand with air. This presses the rib cage outward. During exhalation, the diaphragm muscle moves up to its starting position, which helps move air out of your lungs and brings the ribs inward.

During paradoxical breathing, this action is reversed. During inhalation the lungs still expand but, the diaphragm contracts. During exhalation, the lungs relax, but the diaphragm expands.

As a result, the chest and lower neck muscles become overactivated. This targeted group of muscles work together to compensate for the diaphragm. They help inflate the lungs by pulling on the rib cage to expand the upper portion.

These extra, or accessory breathing muscles in the chest and lower neck still have their own responsibilities to perform as they help with our breathing activity. The result is tight, achy muscles that aren’t effective at either job. The upper back and thoracic spine may also become stiff due to poor muscle engagement from the diaphragm, resulting in muscle tightness. Sometimes, this can even extend into the low back!

By itself, chest breathing is not necessarily a bad or pathological condition. Certain scenarios are noted for chest breathing: some examples include a sudden sprint across a lawn or a pang of anxiety while taking a test. However, when chest breathing becomes our normal method of breathing, the result is the upper chest expanding and contracting with each breath while the abdominal area does not function properly. The diaphragm is not used well during chest breathing.

What can happen from chest breathing?

Chest-focused breaths tend to be short and quick. Chest breathing uses only a small portion of the lungs and delivers a relatively minimal amount of oxygen to the bloodstream. The result is poor oxygenation to the body’s soft tissues.

In addition, excessive chest breathing causes the muscles of the chest, neck, upper back, and lower back to work too much. This can lead to tightness and strain to these areas due to overuse. The muscles become tight and ropy to the bare eye.

Chest breathing is a form of diaphragmatic dysfunction that can have many causes including trauma to the chest wall, mineral deficiencies, weak respiration muscles, sleep apnea, and nerve injury.

Symptoms of chest breathing can include:

  • Frequently waking up at night
  • Shortness of breath
  • Excessive sleepiness that doesn’t respond to additional sleep
  • Diminished or poor exercise performance
  • Muscle soreness in the neck and chest
  • Abnormally fast breathing
  • Poor posture in the upper back
  • Rounded shoulder posture
  • Tight musculature along the front of the neck

Do I have chest breathing?

Maybe.  Here is a simple test and exercise you can do at home to improve your breathing.

Description: Breathing test to assess if patient is a stomach breather or chest breather.
How to perform:

  • Lay on a comfortable surface on your back with your knees bent.
  • Place one hand on your chest and the other hand on your stomach.
  • Take 5 normal deep breaths and take notice of your breathing.

Up to 80% of breathing should come from the belly rising and falling; 20% should come from the chest rising and falling.

Chest breathing is more dominant than belly breathing when the belly barely moves. Here, the upper chest expands more than the abdomen, and the shoulders elevate towards the ears during inspiration. Excessive chest breathing causes overuse of the neck musculature and can lead to pain syndromes in the neck, shoulders, and upper back.

Here is a video from our friends at ChiroUp you can reference for proper breathing patterns initiated at the abdomen:

Breathing Evaluation – YouTube

How can I learn more about changing my chest breathing?

There are a few quick exercises you can perform to help begin retraining your diaphragm and other breathing muscles to work effectively.  Here’s a common one:

Corrections for Chest Breather:

  • Place a light book over the stomach and focus on elevating and lowering it during inspiration and expiration.
  • Lay on back.
  • Push belly outward.
  • Pull belly button down towards floor.
  • Repeat ten repetitions for two sets.

If your chest breathing has occurred over time or because of trauma, nerve injury, or other causes, other interventions may be required.  It is not uncommon to manage this condition with targeted exercises, postural improvements, and even changes to your workplace setup to help proper muscle function.

How we address chest breathing

Our goal is to not only provide you with the correct diagnosis of your breathing pattern, but also determine the underlying root cause and create an individualized treatment plan specifically for you.  We have many tools in our toolbox to conduct an effective evaluation and create an appropriate treatment. 

Conservative care is a keystone for our Boca Raton Sports Chiropractic practice. We have many treatment options for you!

A few ones include specific stretches for muscles and tendons of the affected muscle, joint mobilization of the thoracic spine near the ribs, tendon loading and specific exercises to strengthen the surrounding muscles, hands-on soft tissue work into muscles, changes in exercise routine or modifications at work or at home, home exercise and stretching programs, and more.

All of these depend on if your chest breathing is caused by poor biomechanics of the muscles and joints. If your chest breathing is caused by mineral deficiencies, we may need to co-manage your care with a primary physician or specialist to determine the best course of action to address the root cause.

If there has been trauma to the chest wall, such as a motor vehicle accident, a full examination is imperative and may require imaging. The best way to determine your treatment approach is to make an appointment in our office for a full evaluation.

If you are dealing with poor exercise performance due to chest breathing, muscle tightness of the chest wall, upper back, or neck, excessive daytime sleepiness, or other symptoms of chest breathing, give us a call. We are happy to evaluate you and often can provide you with a same-day examination.

Call our Sikorsky Chiropractic Clinic at 847-695-0464 or schedule online!

Uncategorized, exercise, neck pain

Could This Be Causing Your Neck Pain?

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New research has re-affirmed that weakness of one cervical muscle group is closely tied to chronic neck pain. This unit is also implicated as a provocative factor for cervical radiculopathy, cervicogenic headache, and cervicogenic vertigo.

A 2020 JMPT study re-affirmed that weakness of the deep neck flexors is common in cervical radiculopathy patients: 

“Current results confirmed the presence of cervical multifidus and longus colli  muscle atrophy in subjects with chronic radicular neck pain.” (1)

The deep neck flexors include four muscles that lie behind the trachea on the front of the cervical spine. The group includes the longus colli, longus capitis, rectus capitis, and longus cervicis. Due to their proximity to the spine and their short length, the muscles are primary stabilizers of the cervical spine.

If you’re experiencing neck pain contact the office! We help ease neck pain every day.

Amiri-Arimi S, Bandpei MA, Rezasoltani A, Javanshir K, Biglarian A. Asymmetry of Cervical Multifidus and Longus Colli Muscles Size in Participants With and Without Cervical Radicular Pain. Journal of Manipulative and Physiological Therapeutics. 2020 Mar 1;43(3):206-11.

exercise, neck pain, Uncategorized

WORKSTATION ERGONOMICS suggestions

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WORKSTATION ERGONOMICS

Monitors should be visible without leaning or straining, and the top line of type should be 15 degrees below eye level.

Use audio equipment that keeps you from bending your neck (i.e., Bluetooth, speakerphones, headsets).

Keep your shoulders relaxed and elbows bent to 90 degrees.

Wrists should not be bent while at the keyboard. Forearms and wrists should not be leaning on a hard edge.

Keep frequently used objects, like your telephone, close to your body to prevent excessive reaching.

Take a 10-second break every 20 minutes: Micro activities include: walking, stretching, or moving your head in a “plus sign” fashion.

Do a micro break.

Another video about the desk set and suggestion on how a workstation should.

Have a question about your workstation? Dr. Steve can help with that! Contact our office so you can make sure you’re workstation isn’t contributing to pain.