We’ve all seen people working on laptops in airports, airplanes, coffee shops, on the train, walking down the street…you name it! So how does this affect one’s neck, and does it contribute to headaches?
A 2016 study compared females with posture-induced headaches vs. healthy, age-matched female control subjects to see if there was any significant difference in their head-tilt and forward head position during laptop use.
The research team measured angles for maximum head protraction (chin-poking forwards), head-tilt, and forward head position at baseline (neutral resting) and while using a laptop. Essentially, they measured how “slumped” the participant’s posture was at rest vs. while working on a laptop.
The results showed that the headache group demonstrated an increased head protraction of 22.3% compared to the control group at rest. When comparing the ratio of forward head position during habitual sitting to the maximum head protraction, the researchers found a significant difference, which was also worse in the headache group. Similarly, laptop work head position was worse in the headache group.
The researchers concluded that the headache group showed worse posture at rest in the two measurements as well as more forward head posture during the laptop task than the control group. They recommended that management/therapy for patients with headaches and/or neck pain include posture retraining exercises as an important aspect of obtaining long-term successful outcomes.
This study illustrates the importance of that and the need to include exercises like chin-retractions, conscious head re-positioning, cervical traction (in some cases), deep neck flexor muscle strengthening, managing scapular stability, and more.
When looking at a person from the side, imagine a perpendicular line that passes through the ear canal should pass through the shoulder, hip, and ankle. In cases of forward head posture, that line will pass forwards of these bony landmarks.
Previous research shows that the head weighs an average of 12 pounds (5.44 kg), and for every inch of forward head positioning, the neck and upper back muscles are burdened with an extra 10 pounds (4.53 kg) of load to keep the head upright. That means a five-inch forward head position adds 50 pounds (22.67 kg) of weight to the neck and upper back area. It’s no wonder this faulty posture leads to chronic neck and headache complaints!
Spinal joint manipulation is one of the most patient-satisfying, fast-acting remedies for neck pain and headaches of several types offered by doctors of chiropractic. But when manipulation is combined with exercise training, studies show this combined approach results in the best long-term benefits or outcomes!
Content Courtesy of Chiro-Trust.org. All Rights Reserved.
It’s been said that if you haven’t had back pain, just wait, because (statistically) some day you will! The following list is a list of “causes” that can be easily “fixed” to reduce your risk for a back pain episode.
1. MATTRESS: Which type of mattress is best? The “short answer”: there is no single mattress (style or type) for all people, primarily due to body type, size, gender, and what “feels good.” TRY laying on a variety of mattresses (for several minutes on your back and sides) and check out the difference between coiled, inner springs, foam (of different densities), air, waterbeds, etc. The thickness of a mattress can vary from 7 to 18 inches (~17-45 cm) deep. Avoid mattresses that feel like you’re sleeping in a hammock! A “good” mattress should maintain your natural spinal curves when lying on your sides or back (avoid stomach sleeping in most cases). Try placing a pillow between the knees and “hug” a pillow when side sleeping, as it can act like a “kick stand” and prevent you from rolling onto your stomach. If your budget is tight, you can “cheat” by placing a piece of plywood between the mattress and box spring as a short-term fix.
2. SHOES: Look at the bottom of your favorite pair of shoes and check out the “wear pattern.” If you have worn out soles or heels, you are way overdue for a new pair or a “re-sole” by your local shoe cobbler! If you work on your feet, then it’s even more important for both managing and preventing LBP!
3. DIET: A poor diet leads to obesity, which is a MAJOR cause of LBP. Consider the Paleo or Mediterranean Diet and STAY AWAY from fast food! Identify the two or three “food abuses” you have embraced and eliminate them – things with empty calories like soda, ice cream, chips… you get the picture! Keeping your BMI (Body Mass Index) between 20 and 25 is the goal! Positive “side-effects” include increased longevity, better overall health, and an improved quality of life!
4. EXERCISE: The most effective self-help approach to LBP management is exercise. Studies show those who exercise regularly hurt less, see doctors less, have a higher quality of life, and just feel better! This dovetails with diet in keeping your weight in check as well. Think of hamstring stretches and core strengthening as important LBP managers – USE PROPER TECHNIQUE AND FORM; YOUR DOCTOR OF CHIROPRACTIC CAN GUIDE YOU IN THIS PROCESS!
5. POSTURE: Another important “self-help” trick of the trade is to avoid sitting slumped over with an extreme forward head carriage positions. Remember that every inch your head pokes forwards places an additional ten pounds (~4.5 kg) of load on your upper back muscles to keep your head upright, and sitting slumped increases the load on your entire back!
We have only scratched the surface of some COMMON causes and/or contributors of back pain. Stay tuned next month as we continue this important conversation!
We realize you have a choice in whom you consider for your health care provision and we sincerely appreciate your trust in choosing our service for those needs. If you, a friend, or family member requires care for back pain, we would be honored to render our services.
Cliff Atwell, B.S., D.C.