Tag Archives: exercise

neck pain

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

Leave a comment

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.

Uncategorized

The Top 5 Chronic Diseases Affecting Americans

Leave a comment


1️⃣ Heart Disease – The leading cause of death in the U.S., often linked to lifestyle factors like poor diet, inactivity, and stress.


2️⃣ Cancer – Early detection and prevention through screening and healthy habits remain key.


3️⃣ Stroke – Often preventable through blood pressure control, regular exercise, and a balanced diet.


4️⃣ Arthritis – Causes chronic pain and limited mobility, but movement, therapy, and weight management can help.


5️⃣ Diabetes – A growing epidemic influenced by diet and physical activity; lifestyle changes and early care make a big difference.

Prevention starts with small, consistent steps — healthy eating, regular movement, stress management, and routine chiropractic care.

Uncategorized

Exercise amplifies fat loss when paired with calorie restriction

Leave a comment

Most people understand that calorie restriction (dieting) can lead to weight loss, and that exercise can also contribute to weight loss. This study compared the effects of calorie restriction alone, exercise alone, and the combination of calorie restriction with exercise on total weight loss.

Summary

In this secondary analysis of a randomized controlled trial, combining calorie restriction with high amounts of exercise led to greater fat loss and better preservation of fat-free mass than either moderate exercise or diet alone.

What was studied?

Researchers examined how different exercise volumes (moderate vs. high) during calorie restriction influence body composition in adults with type 2 diabetes and overweight/obesity. Outcomes included changes in total body fat, visceral fat, and fat-free mass.

Who was studied?

  • 82 adults (average age: 58 years; 71% men, 29% women)
  • All participants had type 2 diabetes and overweight/obesity.

How was it studied?

Participants were randomized to one of four groups for 16 weeks:

  1. Control: Standard medical care only.
  2. Diet-only: 25%–30% calorie restriction, no exercise.
  3. Moderate exercise: Diet + 150–165 min/week of combined aerobic + resistance training (3 sessions/week).
  4. High exercise: Diet + 300–330 min/week of combined training (6 sessions/week).
  • Aerobic training: Stationary cycling, intensity based on heart rate.
  • Resistance training: Major muscle groups (legs, chest, back) at near-failure, 8–12 reps per set.

Key Results

  • Body fat percentage reduction:
    • High-dose: –8.0%
    • Moderate-dose: –6.3%
    • Diet-only: –3.5%
  • Visceral fat reduction:
    • High-dose: –1,786 mL
    • Moderate-dose: –1,264 mL
    • Diet-only: –666 mL
  • Fat-free mass (FFM):
    • Preserved in high-dose group
    • Declined in diet-only (–0.7 kg) and moderate-dose (–0.5 kg)

Big Picture

  • Why this matters:
    • Fat loss improves insulin sensitivity and lowers cardiovascular risk.
    • Visceral fat reduction is particularly valuable because it disproportionately drives metabolic dysfunction.
    • Preserving FFM (muscle mass) is crucial for long-term metabolic health and prevention of sarcopenia.
  • Takeaway:
    High-frequency combined training (aerobic + resistance) amplifies the benefits of calorie restriction, producing greater reductions in fat—especially visceral fat—while preserving muscle mass.

If pain is preventing you from exercising, give us a call or schedule online. We can help reduce your pain so you can move more comfortably, exercise with greater ease, and improve your results from dietary changes.

Also go to our YOUTUBE channel for exercise tips.

Effects of caloric restriction with different doses of exercise on fat loss in people living with type 2 diabetes: A secondary analysis of the DOSE-EX randomized clinical trial

Uncategorized

Cervicogenic Headache Treatments

Leave a comment

What Is a Cervicogenic Headache?
A cervicogenic headache is a type of headache that originates from dysfunction in the neck, especially the upper cervical spine (C1–C3). Unlike migraines or tension headaches, the pain in cervicogenic headaches is referred from the neck to the head. Common symptoms include:

  • Dull, one-sided pain starting at the base of the skull
  • Pain that may spread to the temple, forehead, or eye
  • Neck stiffness or reduced range of motion
  • Headache triggered or worsened by neck movement or sustained posture

They’re often caused by:

  • Poor posture (especially tech neck or prolonged desk work)
  • Cervical joint or disc degeneration
  • Whiplash or other neck trauma
  • Chronic muscle tension in the neck and shoulders

Natural Ways to Relieve Cervicogenic Headaches

  1. Chiropractic Care
    Chiropractors can address the root cause by restoring mobility and alignment to the cervical spine. Treatment may include:
  • Cervical spinal adjustments
  • Soft tissue therapy (trigger point work, myofascial release)
  • Posture correction and ergonomic guidance
  • Prescribed neck stretches and strengthening exercises

Research has shown spinal manipulation may significantly reduce frequency, duration, and intensity of cervicogenic headaches.

  1. Acupuncture
    This ancient Chinese therapy uses fine needles to stimulate specific points on the body, helping:
  • Reduce inflammation and muscle tension
  • Improve blood flow and nerve function
  • Relieve pain through the release of natural endorphins

Acupuncture has been shown to help both cervicogenic and tension-type headaches, especially when combined with physical therapy or chiropractic care.

Final Thought
Cervicogenic headaches are common—but treatable. By combining chiropractic care, acupuncture, and lifestyle changes, many people find long-term relief without relying on painkillers. Your body holds the answer—sometimes, it just needs the right alignment and support to heal naturally.

Uncategorized

Ultra-processed foods and cardiovascular disease

Leave a comment

Here’s a blog post based on the study titled “Ultra-processed foods and cardiovascular disease: analysis of three large US prospective cohorts and a systematic review and meta-analysis of prospective cohort studies” (BMJ, 2024). The blog is simplified for a general audience and includes a proper citation at the end.

Ultra-Processed Foods Linked to Increased Risk of Heart Disease: What You Need to Know

A major new study published in The BMJ in 2024 has confirmed what many nutrition experts have long warned: eating a high amount of ultra-processed foods (UPFs) is strongly associated with an increased risk of cardiovascular disease—including heart attacks, stroke, and related deaths.

What Are Ultra-Processed Foods?

Ultra-processed foods are industrially manufactured products that go far beyond the use of salt, sugar, or fat. These include packaged snacks, sugary beverages, frozen meals, sweetened breakfast cereals, and many fast foods. They’re often high in calories and low in nutrients, but what’s even more concerning is the way they may affect the body over time.

What Did the Study Find?

This large-scale research drew from three major U.S. cohort studies (involving over 700,000 participants) and combined it with a systematic review and meta-analysis of 45 additional prospective studies. Key findings included:

  • Individuals with the highest intake of ultra-processed foods had a 24% increased risk of cardiovascular disease compared to those with the lowest intake.
  • There was a 39% higher risk of cardiovascular-related death among those consuming the most UPFs.
  • The strongest associations were seen with products like processed meats, sugary beverages, and ready-to-eat meals.

Why This Matters

Heart disease is still the leading cause of death in the United States. This study adds to a growing body of evidence that not all calories are created equal—and that food quality, especially processing level, plays a critical role in long-term heart health.

Action Steps You Can Take

  1. Read ingredient labels – If you can’t recognize or pronounce the ingredients, it’s likely ultra-processed.
  2. Choose whole foods – Prioritize fruits, vegetables, whole grains, and minimally processed proteins.
  3. Cook more at home – Homemade meals typically have fewer preservatives and additives.
  4. Limit sugary drinks and packaged snacks – Swap soda for water or tea, and try fruit or nuts instead of chips or cookies.

Bottom Line: Reducing your intake of ultra-processed foods could be a powerful step toward protecting your heart and overall health.

📚 Citation: Srour, B., Song, M., Sun, Q., et al. (2024). Ultra-processed foods and cardiovascular disease: analysis of three large US prospective cohorts and a systematic review and meta-analysis of prospective cohort studies. BMJ, 385, e077255. https://doi.org/10.1136/bmj-2023-077255

exercise

How Exercise Helps Lower Blood Pressure in Overweight Kids and Teens

Leave a comment

Title:
How Exercise Helps Lower Blood Pressure in Overweight Kids and Teens

Intro
Childhood obesity is on the rise—and with it comes serious health risks, including high blood pressure (hypertension). But can physical activity make a difference? A recent systematic review and meta-analysis published in BMC Pediatrics (2025) offers a hopeful answer.

What Was the Study About?
Researchers reviewed 17 studies involving 1,125 overweight children and teens to examine how different types of exercise programs impacted blood pressure. They wanted to know: Which workouts really help—and how long do they need to last?

Key Findings

✅ Exercise Works:
Both systolic (the top number) and diastolic (the bottom number) blood pressure significantly dropped in kids who took part in regular exercise programs.

📉 Best Results Came From These Workouts:

  • HIIT (High-Intensity Interval Training)
  • MICT (Moderate-Intensity Continuous Training)

These were the most effective at lowering blood pressure.
Other types like resistance training or recreational sports didn’t show consistent results.

📏 How Much Exercise?

  • 3 sessions per week
  • 60 minutes each
  • At least 12 weeks long

📊 The Numbers:

  • Systolic BP dropped by an average of 0.44 standard deviations
  • Diastolic BP dropped by 0.52 standard deviations

Why This Matters
High blood pressure in children isn’t just a temporary problem—it increases the risk for heart disease later in life. These findings support the idea that exercise can be a powerful prevention tool that’s safe, effective, and accessible.

What Should These Programs Look Like?
For the best results, the authors recommend:

  • Programs lasting at least 12 weeks
  • Three 60-minute sessions per week
  • Monitoring of heart rate and exercise intensity
  • Support from a team of professionals (think PE teachers, pediatricians, and family members)

Takeaway
If you’re a parent, teacher, or healthcare provider, structured exercise can make a real impact on a child’s heart health. The right training program—especially HIIT or MICT—can help manage or even prevent high blood pressure in kids and teens who are overweight.

If pain is limiting your child’s ability to exercise, call Sikorsky Chiropractic to help them move comfortably and stay active.

Reference
Tozo, J.V.A., Tadiotto, M.C., Tozo, T.A.A. et al. (2025). Effects of different physical exercise programs on blood pressure in overweight children and adolescents: systematic review and meta-analysis. BMC Pediatrics, 25:252.

exercise

Ultra-Processed Foods and Childhood Obesity: Current evidence and perspectives

Leave a comment

The Hidden Costs of Convenience: How Ultra-Processed Foods Impact Childhood Obesity


In today’s fast-paced world, ultra-processed foods (UPFs) have become a staple in many households. Designed for convenience, these foods often come packed with preservatives, added sugars, saturated fats, and salt to make them more appealing and easy to consume. While they save time and effort, UPFs are often lacking in essential nutrients and may come with hidden health risks. This article explores the connection between the widespread consumption of UPFs and the alarming rise in childhood obesity, emphasizing the need for preventive measures to protect children’s health.

The Problem with Ultra-Processed Foods
Ultra-processed foods undergo extensive industrial processing, which often strips them of their natural nutrients. To enhance flavor and shelf-life, manufacturers add various ingredients, including artificial flavors, sweeteners, and preservatives. While these enhancements make UPFs tasty and convenient, they’re often laden with unhealthy components like:

  • High levels of sugar
  • Saturated fats
  • Excessive salt

These ingredients not only contribute to overconsumption but also displace healthier, nutrient-dense foods from children’s diets.

The Link Between UPFs and Childhood Obesity
Recent studies have highlighted a concerning relationship between UPF consumption and obesity in children and adolescents. Key findings include:

  1. Increased Body Mass Index (BMI) and Waist Circumference (WC): Children who consume high quantities of UPFs tend to have higher BMI and WC measurements, both of which are indicators of obesity.
  2. Abnormal Metabolic Parameters: Elevated levels of low-density lipoprotein cholesterol (LDL-C), triglycerides, fasting plasma glucose, and insulin resistance have been observed in children with diets rich in UPFs.

These metabolic disruptions can pave the way for long-term health issues, including type 2 diabetes, cardiovascular disease, and other obesity-related complications.

Why Are UPFs So Prevalent?
Several societal and economic factors drive the overconsumption of UPFs:

  • Affordability: UPFs are often cheaper than whole, unprocessed foods, making them an attractive option for families on tight budgets.
  • Accessibility: These foods are readily available in supermarkets, vending machines, and convenience stores.
  • Advertising: Aggressive marketing campaigns, often targeted at children, make UPFs more desirable.
  • Socioeconomic Status: Families with lower socioeconomic or parental educational status may lack the resources or knowledge to prioritize healthier food choices.

Together, these factors create a cycle of dependency on UPFs, making it difficult to shift towards healthier eating habits.

Conclusion
Ultra-processed foods are more than just a convenient choice; they represent a growing health challenge, particularly for children. The link between UPFs and childhood obesity is clear, with troubling implications for metabolic health and long-term well-being. Addressing this issue requires a multifaceted approach involving education, policy changes, and community support. By taking proactive steps, we can help reverse the obesity tide and ensure a healthier future for the next generation.

Ultra-Processed Foods and Childhood Obesity: Current evidence and perspectives | Current Nutrition Reports

exercise, Uncategorized

Simple Resistance Exercises Improve Overall Health and Reduce Death Risks

Leave a comment

Why We Need More Than Just Steps: The Importance of Muscle-Strengthening Activities

While getting your steps in is important, it’s equally crucial to incorporate strength training into your routine.

The federal Physical Activity Guidelines for Americans and the World Health Organization recommend at least two sessions per week of muscle-strengthening activities. These should involve weight-bearing exercises of moderate or greater intensity, targeting all major muscle groups. This is in addition to 150 to 300 minutes of moderate to vigorous aerobic activity. However, three-quarters of Americans fail to meet both aerobic and strength targets, with strength training being especially neglected.

Dose-response Relationship Between Physical Exercise and Risk of Physician-Diagnosed Dementia

Exercise, in any form, is a physical stressor that prompts the body to adapt and become stronger. Resistance training, like aerobic exercise, raises heart rate and boosts lung function, but its primary benefit lies in challenging the muscles. When you push or pull against resistance, microscopic tears form in the muscle tissue. These tiny tears aren’t harmful—they actually trigger the muscle to repair itself and grow stronger. As Jessica Gorzelitz, an epidemiologist and exercise scientist at the University of Iowa, puts it, “You’re trying to hurt yourself for an adaptive benefit.”

The benefits of muscle-strengthening exercises extend far beyond building muscle. A 2022 analysis found that strength training is associated with a 10 to 17 percent lower risk of all-cause mortality. Gorzelitz’s research also showed that older adults who combined aerobic and resistance training had the lowest mortality risk. Even weightlifting alone significantly reduced the risk of death from all causes, including cardiovascular disease.

Two Small Dumbbells

Strength training isn’t just about living longer—it’s about living better. We lose 3 to 8 percent of our muscle mass every decade after age 30, with the rate increasing after 60. Strength training helps counteract this loss, promoting metabolic health and maintaining the ability to perform daily tasks like lifting suitcases and carrying groceries. It also strengthens bones by increasing bone mineral density, which is especially crucial for aging women.

For cancer survivors, strength training has been shown to reduce cancer-related fatigue and improve quality of life. It also helps prevent and manage diabetes by improving blood glucose storage and circulation. Additionally, strength training has been linked to reductions in anxiety and depression.

Despite its benefits, many people shy away from resistance training because it’s more complex than aerobic exercise. Unlike walking or running, which are straightforward and easy to track, strength training involves multiple variables. You need to decide which muscles to work, in what order, what equipment to use, and how intense the workout should be. It’s also important to allow for adequate rest between sessions to give your muscles time to repair and grow stronger.

Incorporating strength training into your routine may take some planning, but the health benefits are well worth the effort. It’s not just about getting your steps in—it’s about getting stronger, healthier, and more resilient for the long haul.

Call or Schedule an Appointment if pain is limiting you from working out. Also visit our website for more information.

disc herniations, Lower back pain, Uncategorized

The Prevalence of Disc Herniation

Leave a comment

Why Imaging Doesn’t Always Tell the Whole Story

In their paper published in the American Journal of Neuroradiology, Brinjikji et al. provide insight into the commonality of lumbar intervertebral disc herniation in asymptomatic individuals stratified by age. In their systematic literature review, the authors assessed 33 articles that reported imaging findings for 3110 asymptomatic individuals. [1]

Brinjiji reported that 29% of 20-year-old and 36% of 50-year-old asymptomatic patients have disc herniations on MRI. As we get older, the numbers increase. [1]

Nakashima et al. evaluated cervical spine MR images of 1211 healthy volunteers. They reported most subjects from ages 20-70 years of age presented with disc bulging (87.6%), which significantly increased with age in terms of frequency, severity, and number of levels. [2]

What does this all mean? Essentially, it highlights the importance of correlating a patient’s symptoms and clinical findings with imaging results like MRIs or X-rays. Doctors treat the patient, not the scan. While an MRI might show a disc herniation or bulge, that doesn’t automatically mean it’s the source of pain. The spine has many potential pain generators, including discs, facet joints, muscles, fascia, tendons, and ligaments. In some cases, your pain could be stemming from a different location entirely, even if the MRI shows an issue with a disc.

As always, if your symptoms are worsening or not improving, it’s important to follow up with your doctor. Red flags like loss of muscle strength, sensation, or function should never be ignored, as they require medical attention. In particular, loss of bowel or bladder control is a medical emergency and demands immediate care. Stay proactive about your health and seek help when necessary.

Suffering from back pain make an appointment with our clinic and see if chiropractic care can help you live a more pain free life.

Disc talk with Dr. Steve! (youtube.com)

  1. Brinjikji et al. AJNR Am J Neuroradiol. 2005; 36:811–16.
  2. Nakashima et al. SPINE. 2015; 40(6):392-398.
exercise

Understanding Muscle Types: The Differences Between Slow-Twitch and Fast-Twitch Fibers

Leave a comment

What to learn a little more about Muscle? Read on.

In the human body, muscles can be broadly categorized into two types: Type 1 (slow-twitch) and Type 2 (fast-twitch).

Type 1 Fibers (Slow-Twitch)

  • Fatigue Resistant: Type 1 fibers are highly resistant to fatigue, allowing them to contract continuously for extended periods.
  • Low Glucose Usage: They utilize minimal glucose for energy.
  • Efficient Fat Utilization: These fibers are more efficient at using fat as a fuel source.
  • Abundant Mitochondria: Type 1 fibers contain more and larger mitochondria, the energy-producing organelles of the cell.
  • Slower Contraction Speed: They contract more slowly compared to Type 2 fibers.
  • Anti-Gravity Muscles: These fibers are often found in muscles responsible for maintaining posture and resisting gravity.

Type 2 Fibers (Fast-Twitch)

  • Quick to Fatigue: Type 2 fibers fatigue more quickly but can produce rapid and powerful contractions.
  • Faster Contraction Speed: They contract at a much higher speed than Type 1 fibers.
  • Higher Glucose Content: These fibers have a higher glucose content and lower levels of intramuscular triglycerides.
  • Larger Fiber Size: Fast-twitch fibers are generally larger in size.
  • Primary Energy Source: They rely primarily on glucose for energy production. This is why consuming glucose (sugar) during sports events or training can enhance performance.
  • Increased Phosphocreatine Levels: Type 2 fibers generally contain more phosphocreatine, which is used in anaerobic glycolysis to produce ATP (energy) without oxygen. This is why creatine supplements can improve sports performance.

Muscle Distribution

The distribution of muscle fiber types varies depending on their location in the body. The lower body has a higher concentration of Type 1 fibers, making it more resistant to fatigue. In contrast, the upper body contains a greater proportion of Type 2 fibers, which explains why your arms may tire quickly when performing tasks like changing a hard-to-reach light bulb.

Muscles can adapt to different types of training. If you engage in a lot of endurance activities, such as running, you can increase the proportion and efficiency of Type 1 muscle fibers. On the other hand, strength training, sprinting, or explosive exercises can lead to an increase in Type 2 muscle fibers. This adaptability allows muscles to optimize their performance based on the demands of your training regimen.

Check our YouTube channel or website for more information.