HOPE and BALANCEHOPE. Hope is what will get us through these unprecedented times. As quarantine and lockdown orders add new stresses for our families, friends, and us, we need to hold on to hope that there is an end to this crazy season. Even though the world feels tumultuous right now, there WILL be an end to this crisis. As we hope for that time to come, we have to find new ways to maintain balance in our lives as we hunker down. At the Alpha Spine Center, we often talk about balancing the 5 areas of our health; categorized as SPECS: spiritual, physical, emotional, chemical, and social health. I have seen first hand from my patients how the COVID19 crisis has affected the balance of our daily lives in many ways. From closing recreational businesses from gyms to restaurants and parks, to creating financial strain, worry, and emotional stress. A psychologist friend of mine has mentioned how the circumstances have increased strain on marriages and family structures as we are cooped up and lose our sense of purpose. And as we all know and feel, social distancing rules have forced us to go against our human need for social interaction. Our daily balance is like a scale. When any single area of health is neglected, the entire scale becomes imbalanced. This means every part of our health is equally important. Whichever blend of stressors that you are currently going through, it is time to get creative to get back to balancing our 5 SPECS of health. (1) TAKE THE SELF ASSESSMENT TEST: Assess your BALANCE by using a 10 point scale for each of these areas. I rate my areas 0-10, 10 meaning I am knocking it out of the park! 0 means I need a drastic change in my daily habits to restore it. When you honestly assess these areas, look at the area that needs the most work and make a small change in your lifestyle to improve. (Ex. Physical- if you score a 1 on exercising, make a goal to walk or in-home workout 2 times that week.) (2) CREATIVE WAYS TO FIND BALANCE DURING COVID19: The trend I am seeing is that patients are having a hard time transitioning into their new SOCIAL patterns of life. My encouragement to you is to get out of your box of the old norm and create your new norm during this season.
Here is a family hike we did recently in Bartow County
(3) THE ALPHA SPINE CENTER is an ESSENTIAL BUSINESS during the new Georgia Stay-at-Home order (Effective April 3-13th) “Healthcare providers and Caregivers including physicians, dentists, psychologists, mid-level practitioners, nurses and assistants, infection control and quality assurance personnel, pharmacists, physical and occupational therapists and assistants, social workers, optometrists, speech pathologists, CHIROPRACTORS, and diagnostic and therapeutic technicians and technologists” Read the US Department of Homeland Security Response to COVID-19 ESSENTIAL CRITICAL INFRASTRUCTURE WORKFORCE HERE (Page 5, Paragraph 2) Read Gov. Kemp's Executive Order HERE Our team is here for you during this season and will be open as your Essential Health Care facility. We have created a safe, extra-sterilized environment, and adjusted to different check-in and check-out protocols which you will make you feel comfortable getting the care that you need with minimal person to person contact. It is important to keep your spine in alignment because it keeps your immune system strong, your stress reduced, and your brain and body operating at maximum My hopes and prayers are with you, your family and the leadership of this nation. In this journey we all walk together, Dr. Bryan Salminen Bolster Your Immune System with QUERCETINQuercetin is a plant based pigment/ bioflavonoid supplement found in many foods from onions, and peas, to green tea and apples. Condensed into a supplement, it is the little known immune booster that may be exactly what we need during this time of crisis. From viral infections to free radicals, taking this compound can assist your body’s fight to stay healthy and balanced. Viral Infections In light of the current COVID19 pandemic, quercetin may be exactly what we need to take with our daily supplement routine. A 2015 joint study between the New York Blood Center and the State Key Laboratory of Organ Failure Research in China showed that quercetin inhibited viral infection of H1N1 and H5N1 Influenza during the early stages of infection. In a separate study quercetin was shown to have similar inhibitory/virus blocking effects on the other well-known SARS corona virus (similar shape to COVID19 but a different strain of Corona virus). Since Quercetin has shown promise in the EARLY stages of these viral infections, its best to take regularly as a supplement, such as the various ones available to purchase below by Designs For Health. Allergies Now that the trees are in full bloom, quercetin can aid the body with its anti-inflammatory properties. This flavonoid affects histamine producing mast cells and allergy specific white blood cells called basophils. Less histamine production leads to less puffy inflammation as our bodies are barraged with the yellow dust of Georgia’s spring pollen season. Antioxidants and Inflammatory Diseases Quercetin shows strong antioxidant properties, showing it may be beneficial against various diseases, including an adjunctive therapy to cancer, and treatment for cystitis and prostatitis. It also has applications in managing gut inflammations, and is currently being researched for its ability to protect neuropathways. Supplements Available Quercetin is recommended in doses of 500mg per day for general use, and can be taken in these various Designs for Health supplement available via the links below.
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COVID-19 UPDATE: |
Adjustments from NUCCA care will correct the misaligned vertebrae in the neck, allowing for proper healing of the soft tissue and prevent future pain. Don’t hold out for the pain to subside and deal with the complications whiplash can cause. Even a 5-10 mile per hour car collision can cause whiplash, so don’t hesitate to consult with the doctors at the Alpha Spine Center for any help concerning past or present accidents and injuries, so we can help you heal and enjoy a life free of pain! |
COFFEE: Does it dehydrate you?
For some of you who are like me, we NEED that morning cup of joe…and perhaps three more after that. Recently, I heard someone state that for every cup of coffee, we should drink two cups of water. So, I began inquiring to know more about what my beloved morning beverage is doing to my body!
Many believe coffee dehydrates us because it is a diuretic: a substance that causes your body to produce urine. Caffeine increases blood flow through the kidneys, causing your body to release excess water, so yes, some body-fluid is be expelled at a quicker rate. But coffee itself is still a water-based solution, and it will contribute to your daily water intake.
“Drinking caffeine-containing beverages as part of a normal lifestyle does not cause fluid loss in excess of the volume ingested. While caffeinated drinks may have a mild diuretic effect — meaning that they may cause the need to urinate — they don’t appear to increase the risk of dehydration.” –(MayoClinic)
So for coffee and tea drinkers everywhere, continue enjoying your beverages knowing that they count toward your hydration. According to Web MD, the “coffee dehydrates you” myth is in fact that: a myth. Basically, the rate of the diuretic effect from coffee and tea DOES NOT offset the amount of hydration you gain from it, creating a net hydrating effect.
So maybe you find yourself getting headaches or symptoms from coffee. But this isn’t an indication that the coffee itself is dehydrating you. You could just be sensitive to caffeine, or you are not drinking enough fluids in general!
Many believe coffee dehydrates us because it is a diuretic: a substance that causes your body to produce urine. Caffeine increases blood flow through the kidneys, causing your body to release excess water, so yes, some body-fluid is be expelled at a quicker rate. But coffee itself is still a water-based solution, and it will contribute to your daily water intake.
“Drinking caffeine-containing beverages as part of a normal lifestyle does not cause fluid loss in excess of the volume ingested. While caffeinated drinks may have a mild diuretic effect — meaning that they may cause the need to urinate — they don’t appear to increase the risk of dehydration.” –(MayoClinic)
So for coffee and tea drinkers everywhere, continue enjoying your beverages knowing that they count toward your hydration. According to Web MD, the “coffee dehydrates you” myth is in fact that: a myth. Basically, the rate of the diuretic effect from coffee and tea DOES NOT offset the amount of hydration you gain from it, creating a net hydrating effect.
So maybe you find yourself getting headaches or symptoms from coffee. But this isn’t an indication that the coffee itself is dehydrating you. You could just be sensitive to caffeine, or you are not drinking enough fluids in general!
SOURCES:
https://www.mayoclinic.org/diseases-conditions/whiplash/diagnosis-treatment/drc-20378926
https://chiro-trust.org/whiplash/10-facts-know-whiplash-part-1/
https://www.spine-health.com/conditions/neck-pain/whiplash-symptoms-and-associated-disorders
https://www.emedicinehealth.com/whiplash/article_em.htm#whiplash_facts
https://www.webmd.com/pain-management/guide/pain-management-whiplash
https://www.webmd.com/parenting/features/healthy-beverages#1
https://time.com/5192272/coffee-tea-dehydrating/
https://www.mayoclinic.org/diseases-conditions/whiplash/diagnosis-treatment/drc-20378926
https://chiro-trust.org/whiplash/10-facts-know-whiplash-part-1/
https://www.spine-health.com/conditions/neck-pain/whiplash-symptoms-and-associated-disorders
https://www.emedicinehealth.com/whiplash/article_em.htm#whiplash_facts
https://www.webmd.com/pain-management/guide/pain-management-whiplash
https://www.webmd.com/parenting/features/healthy-beverages#1
https://time.com/5192272/coffee-tea-dehydrating/
SCOLIOSIS AWARENESS:
The Crooked Truth
Our body and human anatomy is meant to stand up straight to move and operate efficiently and effectively. But, when the spine begins to curve to one side in an S or C shape, it is called Scoliosis.
There are three types of Scoliosis:
Scoliosis causes your shoulders to misalign, and your back to look crooked. Functionally, it can also reduce the range of motion, limit athletic and exercising ability, and create muscle tension and pain (as gravity unevenly pulls on the body). Furthermore, if left unscreened, over time scoliosis can cause heart and lung problems, severe physical deformity, and osteoarthritis. But with proper treatment, these symptoms can be avoided!
At the Alpha Spine Center, scoliosis is treated naturally and non-invasively in a way that has consistently corrected or reduced the curvature WITHIN A MONTH. On the other hand, orthopedic surgeons who specialize in the spine monitor the curve, brace the spine and use invasive surgical means to correct scoliosis.
The best time to get care for scoliosis is during adolescent and teenage years (10-18) when the body is still growing. This period of growth allows for scoliosis to naturally correct with proper treatment! At the ASC, they perform thorough examinations using neurological and orthopedic tests, nerve and muscle scans, as well as X-Ray analysis to detect scoliosis. A follow-up X-Ray examination is performed, giving the patient the ability to see the physical changes to the spinal curve and the difference in the degree of curvature!
So if you or a loved one is diagnosed with scoliosis, don’t be discouraged! Ask an Alpha Spine Center doctor about how they can help you today, and protect your body in the long run!
There are three types of Scoliosis:
- FUNCTIONAL — Caused by musculoskeletal dysfunction/disorders
- CONGENITAL — abnormality for bones in the spine at birth
- IDIOPATHIC — 80% of Scoliosis cases with UNKNOWN causes (begins in adolescence)
Scoliosis causes your shoulders to misalign, and your back to look crooked. Functionally, it can also reduce the range of motion, limit athletic and exercising ability, and create muscle tension and pain (as gravity unevenly pulls on the body). Furthermore, if left unscreened, over time scoliosis can cause heart and lung problems, severe physical deformity, and osteoarthritis. But with proper treatment, these symptoms can be avoided!
At the Alpha Spine Center, scoliosis is treated naturally and non-invasively in a way that has consistently corrected or reduced the curvature WITHIN A MONTH. On the other hand, orthopedic surgeons who specialize in the spine monitor the curve, brace the spine and use invasive surgical means to correct scoliosis.
The best time to get care for scoliosis is during adolescent and teenage years (10-18) when the body is still growing. This period of growth allows for scoliosis to naturally correct with proper treatment! At the ASC, they perform thorough examinations using neurological and orthopedic tests, nerve and muscle scans, as well as X-Ray analysis to detect scoliosis. A follow-up X-Ray examination is performed, giving the patient the ability to see the physical changes to the spinal curve and the difference in the degree of curvature!
So if you or a loved one is diagnosed with scoliosis, don’t be discouraged! Ask an Alpha Spine Center doctor about how they can help you today, and protect your body in the long run!
SUNBLOCK:
Helpful or Harmful?
The sun is shining and its time to get out of the office and into the pool and on that beach! But wait! Don’t forget to protect yourself before rushing out in the summer sun, or else you’ll get that all too familiar red sting of sunburn! But, did you know that some sunscreen can HARM your skin more than help? For all you fair skinned vacationers, don’t let this get you down about going outside, try these helpful tips to healthily protect your skin from the suns rays, alleviate burns, and even reduce risk of cancer!
Some brands of commercially made sunscreen products contain various chemicals and pharmaceuticals that have the potential to cause skin reactions and contain cancer-causing irritants! The most problematic of sunscreen chemicals in the U.S. is oxybenzone, found in nearly every chemical sunscreen! EWG recommends that consumers AVOID this chemical because it can “penetrate the skin, cause allergic skin reactions, and may disrupt hormones!”
Some brands of commercially made sunscreen products contain various chemicals and pharmaceuticals that have the potential to cause skin reactions and contain cancer-causing irritants! The most problematic of sunscreen chemicals in the U.S. is oxybenzone, found in nearly every chemical sunscreen! EWG recommends that consumers AVOID this chemical because it can “penetrate the skin, cause allergic skin reactions, and may disrupt hormones!”
According to WebMD, retinyl palmitate is another chemical you should look out for! Multiple lab tests have found a connection to skin cancer. On top of that, wearing sunscreen blocks the body’s absorption of ultraviolet radiation that produces vitamin D in your skin! Studies show that Vitamin D
prevents 77 percent of all cancers, so don’t isolate your skin from healthy sun exposure, rather limit the frequency and duration of time you wear sunblock! A great way to approach this is by soaking up some direct sunlight for 10-15 minutes before applying sunscreen. Also, try some natural brands or remedies to use! Studies show that coconut oil used as a sunscreen may not only be good for blocking the rays, but also promoting healthy skin!
Remember, the BEST remedy is PREVENTION. Use a sunscreen without the harmful chemicals, wear protective clothing (breathable long sleeve shirts, hats, etc.), and limit your exposure to direct sunlight!
prevents 77 percent of all cancers, so don’t isolate your skin from healthy sun exposure, rather limit the frequency and duration of time you wear sunblock! A great way to approach this is by soaking up some direct sunlight for 10-15 minutes before applying sunscreen. Also, try some natural brands or remedies to use! Studies show that coconut oil used as a sunscreen may not only be good for blocking the rays, but also promoting healthy skin!
- If you do manage to get sunburned, try these remedies:
- Take a refreshing shower or bath, soak in an oatmeal bath for itchy sunburns
- Use lotion that contains aloe vera; it will soothe and moisturize skin.
- Take ibuprofen to help relieve pain and inflammation
- Apply lukewarm-cool (NOT cold) milk to your skin using a clean cloth. Milk will create a protein film that eases sunburn discomfort.
- Take Vitamin E supplements to decrease inflammation caused by sunburn
- Brew a fresh batch of black tea, cool it and apply to the skin. The tannic acid in black tea reportedly helps draw heat from sunburned skin, and it also aids in restoring an internal alkaline environment/pH balance.
- Cucumbers have natural antioxidant and analgesic properties. Chill cucumbers and mash them in a blender into a past. Apply to affected areas, including the face.
Remember, the BEST remedy is PREVENTION. Use a sunscreen without the harmful chemicals, wear protective clothing (breathable long sleeve shirts, hats, etc.), and limit your exposure to direct sunlight!
DON’T SLACK ON YOUR SLEEP!
Are you out there working hard at your career, taking care of the family, your startup business, your music and art, your body and fitness, and your hobbies and passions? Whatever you put your time and heart into, if you want to be your BEST, you need to get your REST!
Sleep is critical to maintaining our physical and mental health. Studies show that getting enough sleep helps with everything from having a good mood, to preventing diabetes, yet today in the United States, we are more sleep deprived than ever before.
Here are the facts:
It is easy to get caught up working late or binging Netflix late into the night, but there are numerous benefits to choosing to get enough rest! These are a few good reasons to develop better sleeping habits:
FITNESS/EXERCISE: Been lifting weights or working on that cardio? Not getting enough sleep will only undermine your workout! Your body needs that time to give your body time to recover, conserve energy, and repair the muscles used during exercise. Also, studies show that working out allows you to get a BETTER NIGHTS REST. It’s a win/win.
BETTER FOCUS/MEMORY: Many of us have been there in college, cramming in last minute for a test, pulling the all-nighter from time to time. However, sleeping and dreaming are essential for processing and storing memory! Without a good nights rest, it is tougher to recall information and more difficult to learn new concepts! Beyond that, getting good sleep keeps you more alert and sharp, so you can use your time more efficiently when you work!
GOOD MOOD: When we rest, our brains process our emotions! Give your mind a break, and allow your mind to collect itself. Dealing with a hard, emotionally taxing day? Get to sleep and wake up feeling mentally fresh and collected morning.
MENTAL HEALTH: In 2019, we are statistically the most ANXIOUS and DEPRESSED we have ever been. Chronic lack of sleep is not helping, as it increases the chances of developing anxiety and stress. If you struggle with insomnia, you are FIVE TIMES more likely to develop depression. Keep your mind healthy and relaxed; sleep produces chemicals that counteract and negate stress hormones.
HEALTHY HEART: Sleeping keeps our blood pressure in check! When we go to bed, our relaxed parasympathetic nervous system is operating (turning off our active/alert sympathetic nervous system). Our heart rate slows down, and blood vessels are given a break as our blood pressure is reduced. Getting that rest is one way to help prevent heart disease and strokes!
SLEEP AND CHIROPRACTIC: Since our bodies repair during times of rest, sleep allows you to hold your chiropractic adjustments and strengthen proper alignment! Less stress from more sleep also means a physically relaxed body, preventing the muscle tension that can cause headaches, neck pain, and misalignment! Finally, receiving chiropractic care straightens the spine and heals painful symptoms that wake people up in the night, such as headaches and back pain
We can’t solve everything in a day, and no one can keep on going forever without burning out! Balance your days and nights by intentionally getting the sleep you need so you can live a healthier, happier, restful life!
Sleep is critical to maintaining our physical and mental health. Studies show that getting enough sleep helps with everything from having a good mood, to preventing diabetes, yet today in the United States, we are more sleep deprived than ever before.
Here are the facts:
- 35% of Americans don’t get the recommended 7 hours each night
- About 20% of Americans have a sleep disorder preventing them from a good nights rest.
- Americans currently average 6.8 hours of sleep a night.
- 97% of teens do not sleep enough, averaging 6.5 hours on a weeknight
It is easy to get caught up working late or binging Netflix late into the night, but there are numerous benefits to choosing to get enough rest! These are a few good reasons to develop better sleeping habits:
FITNESS/EXERCISE: Been lifting weights or working on that cardio? Not getting enough sleep will only undermine your workout! Your body needs that time to give your body time to recover, conserve energy, and repair the muscles used during exercise. Also, studies show that working out allows you to get a BETTER NIGHTS REST. It’s a win/win.
BETTER FOCUS/MEMORY: Many of us have been there in college, cramming in last minute for a test, pulling the all-nighter from time to time. However, sleeping and dreaming are essential for processing and storing memory! Without a good nights rest, it is tougher to recall information and more difficult to learn new concepts! Beyond that, getting good sleep keeps you more alert and sharp, so you can use your time more efficiently when you work!
GOOD MOOD: When we rest, our brains process our emotions! Give your mind a break, and allow your mind to collect itself. Dealing with a hard, emotionally taxing day? Get to sleep and wake up feeling mentally fresh and collected morning.
MENTAL HEALTH: In 2019, we are statistically the most ANXIOUS and DEPRESSED we have ever been. Chronic lack of sleep is not helping, as it increases the chances of developing anxiety and stress. If you struggle with insomnia, you are FIVE TIMES more likely to develop depression. Keep your mind healthy and relaxed; sleep produces chemicals that counteract and negate stress hormones.
HEALTHY HEART: Sleeping keeps our blood pressure in check! When we go to bed, our relaxed parasympathetic nervous system is operating (turning off our active/alert sympathetic nervous system). Our heart rate slows down, and blood vessels are given a break as our blood pressure is reduced. Getting that rest is one way to help prevent heart disease and strokes!
SLEEP AND CHIROPRACTIC: Since our bodies repair during times of rest, sleep allows you to hold your chiropractic adjustments and strengthen proper alignment! Less stress from more sleep also means a physically relaxed body, preventing the muscle tension that can cause headaches, neck pain, and misalignment! Finally, receiving chiropractic care straightens the spine and heals painful symptoms that wake people up in the night, such as headaches and back pain
We can’t solve everything in a day, and no one can keep on going forever without burning out! Balance your days and nights by intentionally getting the sleep you need so you can live a healthier, happier, restful life!
EMOTIONAL STRESS
ON YOUR SPINE!

One of the most stressful seasons is almost over: Tax season. It’s a scramble to organize finances, dig up old work receipts, worry about how much is still owed and hoping for that refund! Every day, stress affects us all, whether financial struggles, working through relationships, or coping with a career! While SOME stress is healthy and beneficial for our day to day lives, too much has serious mental, emotional AND physical side effects.
Physical health and mental health are intertwined. As you receive care at the Alpha Spine Center, it is essential to be aware of how stress and emotional/mental struggles affect your body and alignment! It starts with the stress chemical Cortisol:
Cortisol, the Stress Hormone:
The Good: At normal levels of daily stress, cortisol helps us with rapid energy by regulating nutrients to be used immediately. It helps our body wake up in the morning, get in the zone for exercising, and react with fight or flight responses in times of danger.
The Bad: We live in a time where our lives are ever stressed, fast-paced, constantly stimulated and connected. We are the most stressed and anxious generation to have walked this earth. This constant state of stress leads keeps our bodies at a consistently high level of cortisol.
Chronically high levels of cortisol creates high blood pressure (increasing chances for type 2 diabetes), elevates weight gain, weakens the immune system with its effects on inflammation, digestion issues since our digestive system operates in a relaxed state, can lead to depression, and aggravates fertility problems from erectile dysfunction to an imbalance in women’s monthly cycles.
Affect on the Spine: From a chiropractic lens, stress keeps the body in a state of physical tension. Shoulders, neck and back muscles are tightly bound and causing inflexibility, leading to increased chance of injury, headaches, and general muscle pain. This tension increases your likelihood of losing your chiropractic alignment. As adjustments shift the spine into proper spinal positioning, muscles surrounding the neck and spine will have points of weakness as they adjust to the new alignment. Muscle tension caused by ongoing elevated stress pulls against these weaker muscles, stretching the neck and spine back into misalignment.
But don’t Stress about it! Here are some habits and treatments that can help you balance your daily stress and prevent stress-induced spinal misalignment.
SLEEP: Allow yourself to get adequate rest. The chemicals pumped during good sleep stop the production of stress hormones. Receiving chiropractic care helps align your body to be tension free, and reduces painful symptoms and headaches, allowing for BETTER sleep!
PRAYER & QUIET TIME: It is impossible to keep on going going going. You need quiet space to rest your body, reflect on what you’ve neglected or would like to be doing, and connect with God as a source of peace and direction. Release all that mental clutter by taking 10-15 minutes each day to exercise quiet time and prayer time.
EXERCISE: Working out produces endorphins: also known as “happy” chemicals promoting better moods! Physical activity also promotes self-confidence and a better nights rest. At the Alpha Spine Center, we have spinal alignment-specific exercises that can help strengthen the neck and back to prevent injury and misalignment caused by daily stress!
BE SOCIAL and SMILE: Balance your work life by engaging in fun social activities and doing hobbies you enjoy! We are social beings that need time to enjoy other people. Taking time for yourself provides a healthy work-life balance. Also, practice the art of smiling more. The physical act of smiling triggers endorphin production, making you feel happier and stress- free!
At the Alpha Spine Center, we want you to experience a healthy, balanced lifestyle that reaches beyond your physical health! Experience the full benefits of NUCCA care by following these tips on managing your emotional health and stress!
UPPER CROSS SYNDROME
TIGHT: Constant stress and pressure on the neck and shoulders from habitually looking down at a phone, slouching in a chair, hunched driving, computer use, and watching TV leads to overactive and strained neck muscles, and over tightening of the chest muscles.
WEAK: As a result of the overactive neck and chest, the surrounding muscles in the front of the neck and the lower shoulders that counter them are underused and become weak.
WEAK: As a result of the overactive neck and chest, the surrounding muscles in the front of the neck and the lower shoulders that counter them are underused and become weak.
Having good posture is a habit that has been encouraged for centuries, from displaying military prowess in the 1600s, to emphasizing social dignity in the 1800s. Nowadays the importance of posture is stressed by physical therapists and chiropractic because of its importance to our health. Common benefits of good posture are the prevention of back and neck pain, better mobility of your joints, and even a stronger core and strengthened back (which can prevent injury in day to day activities).
Today, we live in a modern age of smartphones, smart cars, and the ability to make money from the comfort of your laptop. But as many of us spend hours looking down at our phone, sitting hunched in office chairs, or slumped on the couch watching Netflix, we have also formed bad habits of slouching and poor posture that over time causes our muscles to become imbalanced. It is a condition that has sprung up in our generation, and it is called Upper Cross Syndrome.
So what exactly is Upper Cross Syndrome, and what is causing it? In short, Upper Cross Syndrome is deformation and improper development of the muscles in the shoulders, neck, and chest. So what is different?
Over time, this muscle imbalance molds your body into the slouched posture shown above. The head pushes forward, the shoulders become rounded, and the strain causes many symptoms such as headaches, neck pain, chest tightness, jaw pain, fatigue, soreness during long drives, and restricted range of motion in athletics and exercise.
But all is not lost if you find yourself experiencing Upper Cross Syndrome. You can balance your life with these exercises and lifestyle tips, counteract the development of Upper Cross Syndrome, and experience pain relief.
*Engaging in the following types of exercises that engage the muscles that are underused, and promote straight posture.
Today, we live in a modern age of smartphones, smart cars, and the ability to make money from the comfort of your laptop. But as many of us spend hours looking down at our phone, sitting hunched in office chairs, or slumped on the couch watching Netflix, we have also formed bad habits of slouching and poor posture that over time causes our muscles to become imbalanced. It is a condition that has sprung up in our generation, and it is called Upper Cross Syndrome.
So what exactly is Upper Cross Syndrome, and what is causing it? In short, Upper Cross Syndrome is deformation and improper development of the muscles in the shoulders, neck, and chest. So what is different?
Over time, this muscle imbalance molds your body into the slouched posture shown above. The head pushes forward, the shoulders become rounded, and the strain causes many symptoms such as headaches, neck pain, chest tightness, jaw pain, fatigue, soreness during long drives, and restricted range of motion in athletics and exercise.
But all is not lost if you find yourself experiencing Upper Cross Syndrome. You can balance your life with these exercises and lifestyle tips, counteract the development of Upper Cross Syndrome, and experience pain relief.
- Intentionally sitting with good posture while driving and working.
- Limiting screen time.
- Using a headset or earphones to talk on the phone.
- Soft Tissue treatment and massage to loosen tightened muscle groups.
- Laser therapy to stimulate damaged muscle cells in overused muscles.
*Engaging in the following types of exercises that engage the muscles that are underused, and promote straight posture.
STRENGTHEN REAR DELTOIDS: (Upper Back)- Using weighted cables, bands, or TRX straps, stand upright with good posture and pull the cable to your face, with your elbows at about eye level on either side of you. This exercise strengthens the weak upper back and draws your shoulder blades back into a straight posture. It helps reduce the curve in rounded shoulders, and you will feel less fatigued trying to stand up straight! |
STRETCH UPPPER BODY: (Chest and back)- Wall angels are one of the most beneficial stretches you can do for your upper spinal posture! Find a wall and place your back, head, butt, and arms against it as shown. While breathing, slowly move your arms along the arc of an anatomical range of motion as shown! This stretch is felt all over your body and loosens your tight chest, neck, arm, and back muscles as it fights against tense muscles that are developed from slouching. |
Similar to Upper Cross Syndrome, Lower Cross Syndrome is a condition in which there is an imbalance of tight and weak muscles. The difference is lower cross syndrome affects the lower part of your body, where abs and glutes (your butt) are weak and the hip flexors and mid back are tight. It is possible to experience both UPPER and LOWER cross syndromes at the same time, but being intentional about your posture habits can help prevent both! So what lifestyle habits cause LCS?
As LCS develops, it only gets worse over time. Because the glutes and abs are weak, your hamstrings and lower back overcompensate and become tighter as you engage in daily activities such as walking, running, and squatting. The tighter these muscles get, the weaker your abs and glutes become! This eventually can cause low back pain, a bulging belly, and increased risk of knee pain, lower back pain, and other musculoskeletal disorders. To prevent and combat LCS, here are some excercises and stretches you can do at home:
- Prolonged sitting with bad posture.
- Physical Inactivity
- Poor technique during exercise, especially lifts that can strain the back such as dead-lift, bench press, and squat.
- Imbalanced strength training, (aka. Skipping leg day)
As LCS develops, it only gets worse over time. Because the glutes and abs are weak, your hamstrings and lower back overcompensate and become tighter as you engage in daily activities such as walking, running, and squatting. The tighter these muscles get, the weaker your abs and glutes become! This eventually can cause low back pain, a bulging belly, and increased risk of knee pain, lower back pain, and other musculoskeletal disorders. To prevent and combat LCS, here are some excercises and stretches you can do at home:
STRENGTHEN ABS/CORE (PLANKS): Engaging in 30 seconds – 2 minutes of planks, keeping the glutes engages will help strengthen your core, and tighten your glutes. This will help prevent injury, and strengthen the weakened muscles. It is important to maintain good posture during planks by squeezing the glutes. This will help take the curve out of the spine, as shown in the picture to the left. |
STRENGTHEN HIP FLEXORS: Lunging hip flexor stretches are a good way to stretch those tight hips. Hold for about thirty seconds and make sure to breathe deeply as you inhale and exhale, to allow the muscles to expand and contract. Get into a lunge position, with your back leg on its knee, and then gently drive your hips forward. |
SOURCES:
https://www.medicalnewstoday.com/articles/318897.php
https://medium.com/@thomas_jesson/upright-and-uptight-the-invention-of-posture-fe48282a4487
-https://www.healthandexercise.com.au/exercise-physiology/exercise-physiologyposture-correction-exercises-upper-crossed-syndrome/
http://www.mindandbodychiro.com.au/upper-cross-syndrome-poor-posture/
https://youtu.be/oy29yrVGiWU
https://fredericksburgchiropractic.com/home-therapy/lower-cross-syndrome/
http://www.muscleimbalancesyndromes.com/janda-syndromes/lower-crossed-syndrome/
http://darwinian-medicine.com/lower-crossed-syndrome-6-steps-to-fix-anterior-pelvic-tilt-and-swayback-posture/
https://magazine.nasm.org/american-fitness-magazine/issues/american-fitness-magazine-winter-2017/lower-crossed-syndrome-starting-from-center
https://www.self.com/gallery/hip-stretches-your-body-really-needs-slideshow
https://www.medicalnewstoday.com/articles/318897.php
https://medium.com/@thomas_jesson/upright-and-uptight-the-invention-of-posture-fe48282a4487
-https://www.healthandexercise.com.au/exercise-physiology/exercise-physiologyposture-correction-exercises-upper-crossed-syndrome/
http://www.mindandbodychiro.com.au/upper-cross-syndrome-poor-posture/
https://youtu.be/oy29yrVGiWU
https://fredericksburgchiropractic.com/home-therapy/lower-cross-syndrome/
http://www.muscleimbalancesyndromes.com/janda-syndromes/lower-crossed-syndrome/
http://darwinian-medicine.com/lower-crossed-syndrome-6-steps-to-fix-anterior-pelvic-tilt-and-swayback-posture/
https://magazine.nasm.org/american-fitness-magazine/issues/american-fitness-magazine-winter-2017/lower-crossed-syndrome-starting-from-center
https://www.self.com/gallery/hip-stretches-your-body-really-needs-slideshow
Feel free to ask your ASC Doctor for more tips and exercises to promote healthy posture and prevent UCS/LCS.
MOST NEEDED ITEMS
-TOILETRIES (HIGHEST NEED)
-PEANUT BUTTER + JELLY
-MEALS IN CAN OR BOX
-TOMATO PRODUCTS
(SAUCE, DICED, ETC)
-CANNED BEANS
(NO GREEN BEANS)
-CANNED VEGGIES
(NO CORN)
-CANNED FRUIT
-DIAPERS
(ADULT +INFANT)
-CEREAL
-MAC AND CHEESE
-CANNED MEAT
-RICE, PASTA, RAMEN
-TOILETRIES (HIGHEST NEED)
-PEANUT BUTTER + JELLY
-MEALS IN CAN OR BOX
-TOMATO PRODUCTS
(SAUCE, DICED, ETC)
-CANNED BEANS
(NO GREEN BEANS)
-CANNED VEGGIES
(NO CORN)
-CANNED FRUIT
-DIAPERS
(ADULT +INFANT)
-CEREAL
-MAC AND CHEESE
-CANNED MEAT
-RICE, PASTA, RAMEN
What is Cortisol? Cortisol is a hormone that is produced by our adrenal glands and is known as the "stress hormone." Sounds like public enemy number one right? Well in large quantities it can be. Cortisol is a hormone that helps us adapt to "fight or flight" situations. For many of us, our average day is free of life-threatening situations, yet in the modern American culture of constant deadlines, multiple demands, increased workloads, taking care of family, and trying to make ends meet stack up as a bunch of hassles that trigger stress. As a result, we can get bogged down under pressure as our body produces Cortisol to react to these changing, constant demands!
Many of us struggle with constant stress and a steady flow of Cortisol each day, and according to the Mayo Clinic, this long-term exposure can adversely affect our health. Elevated Cortisol levels contribute to many of these symptoms:
Interference with learning and memory
Lower bone density
Weight Gain
Increased risk for depression and mental illness.
Increased risk for anxiety
Digestive problems
Sleep problems
Can cause headaches
According to Psychology Today, on top of traumatic experiences, a big part of why our modern society faces elevated levels of stress and anxiety (and heightened levels of Cortisol) is because of our environment. From the demands and the hustle and bustle of city life, the overload of information on social media, and constant access to "higher" standards of beauty, lifestyle, etc. shown on television and media.
But all is not lost. We don't have to let stress run our lives if we make a few changes in our daily lifestyle!
Eat a healthy, balanced diet and exercise to allow your body to produce healthy chemicals. It also improves your overall well being, reducing stress.
Take "me time." Give yourself time to enjoy hobbies, read a book, and relax. It may feel counterproductive, but by taking care of yourself and giving yourself time to relax allows you to function more efficiently and effectively when you do work.
Laugh a little! The physical act of smiling and laughing, like exercising, actually releases endorphins and reduces stress!
Take time to be social and engages with friends and family, or serve others through volunteering! We are social beings and need time to participate in that social space!
Reduce caffeine consumption: studies show that caffeine increases cortisol at rest similar to being under acute-stress!
Take quiet time for prayer or reflection. Clearing the mind of cluttered thoughts and releasing them reduces stress as well!
Even though we struggle with increased levels of Cortisol these days, it is still an essential hormone that in healthy amounts helps us manage blood pressure, reduces inflammation, supports a stronger immune system, and triggers us to react to danger! Knowing how to balance our Cortisol levels aids our chemical health, and allows us to live a healthy, balanced lifestyle!
SOURCES
https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037
https://www.psychologytoday.com/us/blog/the-athletes-way/201301/cortisol-why-the-stress-hormone-is-public-enemy-no-1
https://www.livestrong.com/article/510118-what-are-the-benefits-of-cortisol/
https://www.psychologytoday.com/us/blog/clear-organized-and-motivated/201703/5-sources-stress-and-anxiety-in-the-modern-world
https://www.scientificamerican.com/article/why-laughter-may-be-the-best-pain-medicine/
https://www.precisionnutrition.com/coffee-and-hormones
Many of us struggle with constant stress and a steady flow of Cortisol each day, and according to the Mayo Clinic, this long-term exposure can adversely affect our health. Elevated Cortisol levels contribute to many of these symptoms:
Interference with learning and memory
Lower bone density
Weight Gain
Increased risk for depression and mental illness.
Increased risk for anxiety
Digestive problems
Sleep problems
Can cause headaches
According to Psychology Today, on top of traumatic experiences, a big part of why our modern society faces elevated levels of stress and anxiety (and heightened levels of Cortisol) is because of our environment. From the demands and the hustle and bustle of city life, the overload of information on social media, and constant access to "higher" standards of beauty, lifestyle, etc. shown on television and media.
But all is not lost. We don't have to let stress run our lives if we make a few changes in our daily lifestyle!
Eat a healthy, balanced diet and exercise to allow your body to produce healthy chemicals. It also improves your overall well being, reducing stress.
Take "me time." Give yourself time to enjoy hobbies, read a book, and relax. It may feel counterproductive, but by taking care of yourself and giving yourself time to relax allows you to function more efficiently and effectively when you do work.
Laugh a little! The physical act of smiling and laughing, like exercising, actually releases endorphins and reduces stress!
Take time to be social and engages with friends and family, or serve others through volunteering! We are social beings and need time to participate in that social space!
Reduce caffeine consumption: studies show that caffeine increases cortisol at rest similar to being under acute-stress!
Take quiet time for prayer or reflection. Clearing the mind of cluttered thoughts and releasing them reduces stress as well!
Even though we struggle with increased levels of Cortisol these days, it is still an essential hormone that in healthy amounts helps us manage blood pressure, reduces inflammation, supports a stronger immune system, and triggers us to react to danger! Knowing how to balance our Cortisol levels aids our chemical health, and allows us to live a healthy, balanced lifestyle!
SOURCES
https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037
https://www.psychologytoday.com/us/blog/the-athletes-way/201301/cortisol-why-the-stress-hormone-is-public-enemy-no-1
https://www.livestrong.com/article/510118-what-are-the-benefits-of-cortisol/
https://www.psychologytoday.com/us/blog/clear-organized-and-motivated/201703/5-sources-stress-and-anxiety-in-the-modern-world
https://www.scientificamerican.com/article/why-laughter-may-be-the-best-pain-medicine/
https://www.precisionnutrition.com/coffee-and-hormones