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10 Exercises to Relieve Tension in Shoulders and Neck

Chiropractor Exercises /

External Shoulder Rotation

Start by lying on your right side with your right arm folded under your head. Your upper left arm should be parallel to your torso, bent at the elbow so that your forearm is lying across your stomach with your hand on the floor. By rotating your left shoulder, raise your forearm so that it is perpendicular to the side of your body. Switch to your other side and repeat. This exercise can also be performed with a dumbbell.

Internal Shoulder Rotation

Lay on your right side, like in the external shoulder rotation, but keep your right hand free this time. Keep your right arm next to your body and bend at the elbow. Rotate your shoulder to move your forearm. It will start flat on the floor, and then you will rotate it into your body so that your forearm is flat across your stomach. Repeat this motion 10-15 times and use a dumbbell if you prefer.

Lateral Deltoid Raise

Start with your arms to the side of your body, palms facing the thighs. Tighten the abdominals, bend the knees slightly, and position the feet about shoulder-width apart. Raise your arms straight out to your side until they are shoulder height. Hold that position briefly, and slowly return your arms to your sides.

Front Deltoid Raise

Start with your arms in front of your body, palms facing the thighs. Tighten the abdominals, bend the knees slightly, and position the feet about shoulder-width apart. Raise your arms straight out in front of you until they are shoulder height. Hold that position briefly, and slowly lower your arms.

Prone Ys or Lower Trap Arm Raise Exercise

Lie flat on your stomach and place a pillow under your chest and stomach.  Begin this exercise with your arms resting out to the side, and only lift one arm at a time. Without shrugging, try to pull your shoulder blade in towards the center of your spine while slowly lifting your arm out to the side in a “Y” position with your thumb up.  Repeat this exercise 10 times, and then switch arms for 10 repetitions.   

Prone Ts or Middle Trap Arm Raise Exercise

Lie flat on your stomach and place a pillow under your chest and stomach. Place a towel roll under the forehead. Begin this exercise with your arms resting out to the side, and only lift one arm at a time. Without shrugging, try to pull your shoulder blade in towards the center of your spine while slowly lifting your arm out to the side in a “T” position. Make sure you lift your arm in this position with your thumb up.  Repeat this exercise 10 times, and then switch arms for 10 repetitions.   

Single Arm Lat Pulldown

Begin with both hands overhead holding an elastic resistance band. Engage the abdominals, bend the knees slightly, and position the feet about shoulder-width apart.

Pull downward to the side with one arm, adducting at the shoulder until the upper arm is next to the torso. Pause, then return slowly to the starting position. Keep your arms slightly in front of the face to protect the back and shoulders.

Neck Flexion

Stand facing the wall and hold the stability ball at forehead height. Use your neck muscles to push your forehead into the stability ball. Relax and repeat.

Neck Extension

Stand facing away from the wall and hold the stability ball behind your head. Push back of head into the ball.

Neck Lateral

Stand sideways to the wall. Hold the stability ball above your shoulder at the side of your head. Push side of heads laterally into the ball.

Neck Stretches

Bring your ear to your shoulder

Let your neck to sit in that position for 5 to 7 seconds

Force your ear toward your shoulder.

Feel the stretch of your neck muscle on the opposite side.

Same principle as the exercise before…

Bring your head back as if you are looking toward the ceiling.

Feel the stretch in the muscles located on the front part of your neck.

If this exercise causes dizziness, fainting or loss of balance… STOP THE EXERCISE AND CONTACT YOUR PHYSICIAN.

Rotate your head toward your (R or L) shoulder and then slowly nod your head down and you will feel a stretch on the opposite side of which you are looking. Just hold for a few seconds and repeat.

Neck Exercises for Strength

Put your hand on your forehead and force your forehead against your hand to provide resistance. You can do this in several sets of 6, 8, or 10 repetitions.

Place your hands on the back of your neck and force your head back while providing resistance with your hands.

Do these exercises in several sets of 6, 8, or 10 several times a day and you will be surprised at the amount of flexibility that returns in a couple of months.

Should you experience pain while performing any of these stretches, it is important to stop immediately. A certain amount of soreness is expected if you are beginning a stretching regimen, or rehabilitating an injury. However, should the pain persist, you may want to seek medical attention. Pain is the body’s way of letting you know that something is wrong, so it is crucial to pay attention to your body and seek medical advice from a qualified healthcare professional. Do not put your health at risk by ignoring the signals your body is sending you. 

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Pulled Back Muscle and Lower Back Strain

Back Issues /

When someone pulls a muscle in their lower back or experiences lower back pain, it’s typically caused by damage to the soft tissues that are supporting the lower spine, including all of the surrounding muscles, tendons and ligaments.

These soft tissues in the lower spine, also known as the lumbar spine, are of utmost importance in helping to maintain the body upright and support the weight from the upper body. 

When there is too much pressure or stress placed on the lower back muscles and surrounding soft tissues, you can become injured, causing pain.

For anyone who has never had a back muscle strain or pulled a back muscle, they may believe that this is a minor inconvenience. However, the resulting pain and accompanying muscle spasms can be surprisingly severe.  

Strains and Sprains of the Lower Back

There are many different ways of injuring your back, however, the two most common occurrences of lower back injury happen when you have either a strain or a sprain. 

A muscle strain happens when a muscle starts to tear due to being overstretched or overused in the lumbar region. This muscle strain is commonly called a pulled muscle.

A sprain in the lumbar region occurs when the ligaments in this region are torn or overstretched. The tough, fibrous tissues that connect bones are called ligaments.

Muscle Spasms & Inflammation in the lower back

Localized swelling or inflammation is the body’s response to any type of injury and occurs when blood brushes into the underlying injured tissue in an attempt to bring it back to health. When these tissues in the lumbar region are overstretched or torn, the result will almost always be inflammation with accompanying muscle spasms that are tender to the touch. These injured tissues may also cramp as they contract tightly during a muscle spasm, inflicting intolerable pain. 

How long does Lower Back Muscle Strain pain last?

The muscles from the hip, pelvis, buttock, and hamstring work together to help the lumbar spine support the upper body.  It’s not common that when there’s an injury to the lower back, you can feel it through your hips, buttocks and even your hamstrings.

A typical timeline for a back muscle strain and associated pain runs as follows;

  • The most intense pain that you will experience will usually occur in the first few hours or days. It is very typical to have an increased amount of pain when there are certain changes in body position or movements such as bending forward or standing up.
  • After this initial acute onset of pain, it will taper off in intensity over the next couple of weeks. There will be pain flare ups while doing certain movements, especially any rapid or hard movements involving the spine, or if you do a lot of standing or walking. During this tapering off period, you can expect to be stiff and have tenderness in the affected area. 

Although painful, a pulled muscle is easy to diagnose and treat, and the symptoms typically resolve within four to six weeks. However, with more acute lower back injuries, especially a complete muscle tear, it can take months to heal and severely impair your ability to function normally.

What are the Symptoms of a Lower Back Muscle Strain?

Symptoms of  a back muscle strain can range from slightly irritating and barely noticeable to excruciating and debilitating pain. However, most symptoms are not acute resulting in lower back stiffness, muscle spasms, and localized tenderness. 

A majority of lower back muscle strains are simply irritating and subside within a few hours or days, and have a great long term prognosis. However, if your lower back pain lasts for more than a week and you are unable to continue normal day-to-day activities, you should seek medical attention.

Common Symptoms of a Pulled Back Muscle

Below is a list of symptoms you can expect when you have pulled a lower back muscle or have experienced any type of lower back strain:

  • In the majority of cases, you will experience a dull pain or ache in your lower back. Typically, these strained muscles will be tight or sore. If you find that the pain that you’re experiencing is more electric, tingling, or hot, this is probably due more to a nerve that has been irritated, rather than a muscle strain.
  • If you experience more pain with increased movement, this is typical of a pulled back muscle or lower back strain. When you move, you activate the affected muscles that have been damaged and cause pain flare-ups, especially when standing up, bending forward, or when you have been sedentary for a prolonged period of time, as when you first get out of bed in the morning. 
  • Localized pain in the lumbar region of your spine in the buttocks, hips, and lower back are indicative of a pulled lower back muscle. If your pain travels down your legs into the calf and ankle areas, this may be more indicative of sciatica. 
  • Difficulty doing everyday activities like walking, standing, or bending due to stiffness in the lower back or lumbar region
  • Muscle spasms and inflammation go hand in hand causing intense pain from a lower back strain.  This localized inflammation and muscle spasms limit mobility due to the swelling in the surrounding soft tissues, sometimes causing excruciating pain.
  • Experiencing relief from pain when resting the lower back, as when seated in a recliner with legs elevated.  
  • Experiencing temporary relief from your symptoms while lying on the floor or in bed with your knees elevated.

A telltale sign of a lower back muscle strain is intense pain from muscle spasms.The muscle fibers in your lower back are intertwined with an extensive network of nerves that when damaged, can create excruciating pain. This acute pain comes on suddenly and can be traced back to a specific event.

Thankfully, the severe pain from a lower back strain will subside gradually over the course of a week, or two. 

However, it may take as long as six weeks to get completely back to normal after the initial injury if you seek treatment and rehab your back with appropriate stretching and exercises. 

Pulled Back Muscle and Lower Back Strain Read More »

Causes, Diagnosis, & Treatment of Lower Back Strain

Back Issues /

Causes, Diagnosis, & Treatment of Lower Back Strain

Acute muscle strains occur when there’s sudden damage to a muscle, tendon or ligament. Heavy lifting or extreme pressure placed on the spine and surrounding soft tissues during an activity or receiving a jarring impact to the lower back can cause muscle strain. 

However, in the case of Chronic strains repetitive movements over time will gradually tear a muscle and is more common in athletes or in individuals that have very physically demanding jobs. 

Causes and Diagnosis of Lower Back Muscle Strain

Lower back strains can happen when you least expect them, such as when you are taking a walk, or simple bending over.

Some causes of low back muscle strain include some of the following:

  • Starting a new activity. A new sport or activity can place new and unfamiliar stress on a muscle that has not been strengthened to handle the added exertion due to inactivity.
  • A sudden blow or impact. Jarring motions to the lower back place immediate stress on the lumbar muscles. Sports like football and soccer place tremendous pressure on a body’s joints and muscles. Other sudden impact events like falling from a height or a car accident can cause lower back strain as well. 
  • Weak abdominal and/or weak back muscles. Your lower back becomes susceptible to injury when you have weak abdominal and back muscles. These weakened muscles can cause you to slouch forward placing greater stress on the lower back muscles and on the spine. Additionally, slouching forward causes your hamstrings to tighten, which further places stress on your lower back. 
  • Lifting heavy objects. This is especially risky because oftentimes without thinking about it, there is a twisting of the spine as you pick something up off of the floor and put it down. Conversely, lifting a heavy object from overhead and placing it on a lower surface can place unnecessary stress on the lower back and cause muscle strain. 
  • Repeated motions. When there are repeated motions over time placed on a muscle group, they can cause muscle strain. The pain from the lower back muscle strain can worsen if the muscle is already sore and is then continually put under repeated continuous stress.

While there are many ways that you could pull a muscle in your back, these are just a few of the activities and ways that may provoke an injury in your back.

You may also be at higher risk of pulling a back muscle if you struggle with obesity, smoke nicotine, or already have limited range of motion or stiffness in your back from a prior injury. 

How do you Diagnose Low Back Muscle Strain

A doctor will normally collect the patient’s medical history and conduct a physical exam in order to diagnose any kind of lower back muscle strain. The medical history will explore the following;

  • Where does the pain originate from and the intensity?
  • Was there a precipitating event such as a fall or lifting something which caused the pain?
  • Did the pain come on gradually over a long time from doing exercise or repeatedly doing a work related physical task?
  • How long has the pain been there and is it getting worse or improving?
  • Are you taking any medication for the pain currently?
  • What are your sleep, exercise, and eating habits?

The physical exam will typically cover the following;

  • What is the range-of-motion in the lower back as well as flexibility
  • The doctor will also check the  range-of-motion and flexibility in the pelvis and hamstring muscles, 
  • They will feel along the back with their fingers to see if there are any kind of bumps or protrusions from the spinal cord where there may be pain as there could be nerve root irritation. If there is nerve root irritation, this can be detected through a leg raise test.
  • A doctor will also check for spinal stenosis or a herniated disc during the exam.

Speaking of herniated discs, a doctor may want to order an MRI or an X-ray if they believe that these conditions exist. Especially if there is a history of a prior trauma, imaging tests are usually ordered before any kind of exercise treatment plan is indicated.

Keep in mind that an X-ray will typically be taken during the examination, however, an MRI is usually not ordered for a muscle injury, unless there is a suspected herniated disc or fracture.

Pulled Back Muscle Treatment

Despite the pain, if anything good can be said about a back muscle strain is that it will gradually get better over time without a lot of intervention. However, with that in mind, watch for worsening symptoms over the couple of weeks it takes for the lower back muscle strain to heal. As with any injury, avoid aggressive movements or vigorous exercise, and take it easy on the road back to a healthy lower back. 

Initial Treatments for Low Back Muscle Strain

As discussed above, a lower back muscle strain does not take a lot of medical intervention and they usually resolve by themselves over a couple of weeks, depending on the severity and pain. However, some typical treatments for a pulled lower back muscle include the following:

  • A pulled back muscle will cause inflammation, so taking a NSAID-non steroidal anti-inflammatory drug such as naproxen, ibuprofen, or aspirin will help reduce the inflammation and consequently the pain. 
  • You may also want to take acetaminophen as it minimizes pain by causing the brain to interpret pain signals in such a way that pain registers less. You can get acetaminophen over the counter or also as a prescription medication, such as when combined with an opioid. 
  • When you’re able to withstand pressure in the injured area, a neuromuscular massage does wonders. It not only relaxes the muscle tissues but it helps improve circulation. Most importantly, it helps to release endorphins, the feel good chemicals in your brain, causing fewer pain signals in the central nervous system. 
  • You may choose to use muscle relaxants, however they should only be used on a short term basis to reduce muscle spasms since they are highly addictive. Despite their name, muscle relaxants don’t directly work on muscles, rather, they lessen the degree of pain registered by the central nervous system’s pain receptors.
  • Get moving. Something as simple as walking, even if it’s just for a few minutes a day, several times a day, can help reduce stiffness and aid in the process of reducing pain.Moving your body helps keep your spine functional and healthy, and should be incorporated into your lifestyle. 
  • Ice packs are always recommended to use immediately after a muscle injury occurs and you would typically place an ice pack over the strained muscle for 10 to 20 minutes periodically throughout the day to reduce inflammation. Make sure you use a dry towel between the ice pack and skin in order to prevent ice burn. 
  • Using a heat pack is also recommended. When you have a pulled muscle, a heat pack placed directly onto the pulled muscle helps to speed healing by improving blood flow in the affected muscle. However, it is not recommended that you apply heat for at least 48 hours after an injury has occurred.

This list is not exhaustive by any means, and there are other options available, such as spinal manipulation, acupuncture, and medication. But, many medications have side effects. Besides being addictive in nature, muscle relaxers and opioids can cause dizziness, nausea, and vomiting.

If you have suffered a lower back muscle strain from doing normal everyday activities, then this is indicative of a spine that is unable to support the weight of the upper body and is out of condition. It’s important to incorporate active stretching and strengthening exercises to be able to prevent any future occurrences of lower back strain from taking place.

Causes, Diagnosis, & Treatment of Lower Back Strain Read More »

How a Chiropractor can improve your quality of life

Chiropractic Care, Pain Relief /

Chiropractic care and your quality of life

Chiropractic care addresses health problems like spinal misalignments, muscle strains, stress and tension, as well as other pain disorders. Regular chiropractic adjustments help with improved mobility, enhanced posture, and may even mean that you take less medication.

Chiropractic care utilizes natural treatments such as massage, heat therapy and spinal manipulation to help heal the body from pain or joint discomfort; this helps promote healing naturally so that your body becomes more resilient to injury and illness. 

Furthermore, those who visit a chiropractor regularly report having less need for medications as a means of alleviating nerve pain or muscle strain. The long term health benefits associated with chiropractic care make it an excellent way to preserve your quality of life.

What exactly do chiropractors do?

A Doctor of Chiropractic (DC), chiropractor, is a medical professional specifically trained to diagnose and treat disorders of the musculoskeletal and nervous systems. Chiropractors treat a wide range of patients, from infants to adults.

They subscribe to the philosophy that non-invasive treatments are more effective and result in better outcomes for their clients. With a hands-on approach, they strive to bring relief and healing without subjecting you or your loved ones to surgery.

They use a variety of techniques to help alleviate pain and improve mobility, including manipulation of joints and soft tissues as well as lifestyle advice.

Chiropractic is considered safe when practiced by a qualified professional; however, it can be associated with some risks, including worsened pain if not performed by a licensed and seasoned Doctor.

Why go to a chiropractor instead of a doctor?

While doctors provide basic medical care they may not have specialized knowledge in the musculoskeletal system or the techniques that chiropractors use. Chiropractors are trained to evaluate your condition and make recommendations based on their diagnosis, as well as provide hands-on treatments. A technique most chiropractors are accustomed to performing daily, as opposed to very few medical doctors, is the direct thrust technique.

Direct Thrust Technique

Also called the diversified technique, it is one of the oldest and the most commonly used techniques, with about 96% of all chiropractors using it on approximately 70% of their patients. Chiropractors use their hands to rapidly reposition a portion of your spine, like the thoracic region, swiftly thrusting it in one direction. This is known as chiropractic adjustment and helps align the spinal column for improved bodily functioning.

This manipulative method increases range of motion caused by any misalignments. While it is a powerful maneuver, its use requires high-velocity force and thus can be considered more hazardous than other available treatments.

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What is the popping sound, or crack, that occurs during a chiropractic adjustment or manipulation?

A common sound heard during a chiropractic adjustment or manipulation is a cracking or popping noise. Interestingly, this has nothing to do with the bones in your joint cracking. Instead, the noise is caused by gas being released from within the joint.

As the chiropractor manipulates the joint, pressure and tension are greatly reduced, leading to gas bubbles forming in the synovial fluid as it separates into gas and liquid components. This gas needs somewhere to go and when it’s quickly freed, creating an auditory “pop” – known as cavitation – that we commonly mistake for our bones cracking. While this can be alarming at first, it’s nothing to worry about and just one of the many beautiful aspects of chiropractic care that offers such incredible relief for so many people all across the globe.

What are the advantages of a chiropractor?

Besides a better quality of life, the advantages of chiropractic care include pain relief, improved mobility and flexibility, reduced stress levels and better overall health. By restoring proper alignment to the spine and other joints it can help prevent further injury from occurring. In addition, it may help improve posture and reduce chronic fatigue.

Some of the main benefits of seeing a chiropractor include:

– Pain relief without pain medication (or reduced reliance on medications)  As a chiropractor, helping patients avoid surgery is priceless. And, with the current opioid epidemic, it’s more important than ever to find non-pharmacological solutions to their pain in improving a patient’s quality of life.

– Improved mobility and flexibility through their entire body

– Prevention of further injury through lifestyle advice and corrective exercise

– Relief from chronic pain conditions such as headaches, sciatica, neck pain, etc.

– Improved posture and alignment to reduce stress on joints and muscles.

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Who can benefit from visiting a chiropractor?

Visiting a chiropractor can bring many benefits to your body and lifestyle, not the least of which is improved mobility and flexibility.

Our muscles, ligaments and joints depend on a proper alignment in order to work together properly, allowing us to move with ease. By visiting a skilled chiropractor regularly, chronic pain can be relieved, bettering range of motion and improving overall fitness.

Athletes especially appreciate this help as it is essential for them to continue their training uninterrupted by aches or pains that can slow them down if left neglected.  

People of any age looking for an alternative remedy for joint or muscle pain would be wise to try out chiropractic care as it could be just what they need to gain back their flexibility and stay healthy.

Additionally, chiropractors focus on preventative health care. They may suggest lifestyle changes or exercises that can help you maintain your overall health and keep any issues from getting worse over time.

What are the disadvantages of a chiropractor?

However, there are some disadvantages to chiropractic care such as the risk of injury due to incorrect techniques or excessive force being applied during treatment.

It is important to remember that chiropractic does not replace medical care; if you have any underlying medical conditions you should consult with your doctor first.

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How do I find the best Chiropractor for my needs?

Should you decide to seek out chiropractic treatment, make sure you do your research beforehand; ask friends or family for recommendations, read online reviews of local practitioners, check their credentials and experience levels, and look into the scope of services offered by the clinic. This will ensure that you find a qualified professional who  is best suited to treat your condition.

The decision of whether or not chiropractic is right for you should be based on your individual needs and goals. Ultimately, patients who maintain regular chiropractic care can significantly improve one’s quality of life.

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PROFESSIONAL CHIROPRACTIC CARE IN THE WOODLANDS AREA

Come to Anew Chiropractic near The Woodlands, TX! We’re the professional chiropractic practice that will leave you feeling refreshed, revived, rejuvenated- a new you, at Anew Chiro.

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Phone: (936) 273-3370

Email:[email protected]

Address: 4849 FM 1488 Suite #300, Magnolia, TX, 77354, USA

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