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Lower Cross Syndrome 101

Lower Cross Syndrome 101

by | Mar 8, 2021 | exercise, Informational

You’ve been living with lower back pain for years. Whether you’re at your desk job or relaxing at home, when you exercise, you consistently feel pain and tension in the lower region of your body and it’s interrupting your daily tasks. The discomfort is impossible to ignore, but you don’t know which medical professional to consult about this issue. If any of these relate to you, it’s possible you may have Lower Cross Syndrome (LCS), and it’s time to visit a chiropractor.

What is Lower Cross Syndrome and how can chiropractic help? What stretches and exercises can help with lower cross syndrome? In this article, I will unpack what LCS is, common symptoms and causes, and treatment for Lower Cross Syndrome that can help relieve your discomfort.

What Is Lower Cross Syndrome?

Lower Cross Syndrome is a muscular imbalance that results in changes in posture. This imbalance can lead to prolonged pain or tension in the lower back, hips, and pelvic region. 

What Are the Causes?

Both a sedentary lifestyle and poor posture can lead to Lower Cross Syndrome. This is a result of prolonged sitting due to work-life or injury which can lead to shortened hip flexor muscles. Shortened hip flexor muscles lead to tight lower back muscles which contribute to weak abdominal/core and gluteal/butt muscles.

The postural effects appear as a forward tilt of the pelvis, a forward head posture, and an excessive lower-back arch, thus a protruding abdomen. This contributes to an imbalance pull of muscles that affect the lower back, hips, pelvic region, and sometimes the hamstrings.

What Are Common Symptoms?

People who suffer from Lower Cross Syndrome often experience the following symptoms:

  • Stiffness in the lumbar, hip, hamstrings, or pelvic area
  • Pain in hip flexors, spine, gluteal muscles, and groin
  • An overly arched low back
  • Tension or tightness in the lower back and/or gluteal muscles

Treatments

Exercise and stretching is the best way to treat this syndrome. Considering that Lower Cross Syndrome develops as a result of shortened hip flexors and weak abdominal and gluteal muscles, the best treatment is to loosen and/or strengthen these muscles.

Here are exercises and stretches you can do to treat your lower back pain:

Stretches

To treat lower cross syndrome, shortened or tight hip flexors, you have to loosen these muscles. Try these 2 stretches for lower cross syndrome:

  • Foam roller: Place the foam roller underneath the tight area of the lower body and roll back and forth over the area until tension loosens.
  • Hip extensor stretch: Stand up straight, facing a wall with your feet hip-width apart. Place your hands on the wall for support. Step back with your right foot, keeping your right knee slightly bent. Bend the left knee, in a slight lunge. You should feel a gentle pull at the front of the right hip and thigh. Stay in this position for 60 seconds. Repeat on the opposite leg.

Exercises

To treat weak abdominal and gluteal muscles, you have to strengthen them. Try these two exercises to help your lower cross syndrome:

  • Hip raises: Lie on your back with your knees bent and your feet flat on the floor. Raise your hips up. Be sure to press your feet firmly into the ground and squeeze your glutes at the top. Pause, then repeat. 
  • Lunges: From a standing position, take a step forward with your right foot and bend your right knee until your left knee is nearly touching the ground. Rise up into a standing position and repeat on the other side.

Get Treatment Today

Now that you know what can cause Lower Cross Syndrome, it’s best to get treatment from a professional.

If you are dealing with Lower Cross Syndrome, request an appointment at Amazing Life Chiropractic and Wellness today. This is an issue that should not go untreated. Treatment for Lower Cross Syndrome is essential to relieving constant discomfort.  

5 Ways to Alleviate Wrist Pain

5 Ways to Alleviate Wrist Pain

by | Mar 5, 2021 | Informational, Injury

Every day, people sit down at a desk, ready to work. The coffee is hot, there’s some early morning sunshine, and everything seems to be going great — right?

Well, wrist pain can throw a wrench in those plans. When people start to experience wrist pain, it can be hard to know how to alleviate it.

Unlike other parts of our body, it’s not so easy to just let your wrists rest. But there’s still a lot you can do to help, like stretches for wrist pain. Keep reading for some simple sources of daily relief.

1. Stretches for Wrist Pain

Whether someone works from home or at an office, a desk is a classic component of the work environment—and it just might come in handy when they’re trying out new exercises for wrist pain.

One thing they can do is press up against their desk or table for several seconds. Their palms should be flat against the surface. After a few tries, they might experience some much-needed pain relief.

Another stretch they can try is to pull the fingers of one hand with their other hand. They can put their palm out flat and let their fingers dangle downward before doing so. After, they can switch to their other hand and repeat as needed.

2. Use Some Warmth

If people have a heating pad handy, this might do the trick.

Heating pads can do wonders for quick comfort and muscle relief. People can apply the heat directly to their wrists or to hands, arms, and any problem areas.

3. Work Ergonomics for Wrist Pain

Could a person’s sitting position be contributing to your wrist pain? Whether they’re typing on a keyboard, writing notes, or clicking through websites, the way they’re positioned while working can make a big difference for pain.

The desk and chair should be positioned so that the person’s wrists are in a neutral position. If the chair is too high or low, they might have to strain or move in an uncomfortable way in order to reach the desk.

4. Massage

What could be better than a gentle, calming massage? Yep, massage isn’t just for your shoulders or back. People suffering from wrist pain can get some immediate relief with a targeted wrist massage.

 

5. Braces for Wrist Pain

A person doesn’t have to be suffering a sprain, fracture, or other types of injury in order to benefit from a wrist brace. These tools can help keep their wrist in a position that avoids strain and discomfort.

In order to avoid inconveniences during the day, some people wear a wrist brace at night. This way, they can avoid bending their wrist in a way that could cause pain later.

Get the Relief You Need!

For people with wrist pain, this experience could affect an incredible amount of daily tasks and activities. From working to cooking to enjoying hobbies and so much more, wrist pain can really get in the way. The good news is that relief is out there.   So go ahead and try those stretches for wrist pain! Get a brace if needed. And to get recommendations for your particular situation, you can send us a message right on our website.   

How to Choose the Right Pillow for You!

How to Choose the Right Pillow for You!

by | Mar 3, 2021 | Informational, Sleep

A good night’s rest is important to keep yourself active during the day. However, if you sleep with the wrong pillow, you may not be getting the kind of rest you really need. What are the reasons why your pillow matters and how can you choose the right pillow for you?

Using the wrong pillow can have a myriad of effects on your body and mind. Here you can understand the importance of your pillow and how to choose the right pillow for you!

1. The Wrong Pillow Can Create Back Pain

Your pillow can strain your neck, spine, and shoulders if it is incompatible with your sleep position. If you sleep too high or too low, this can create severe back pain.

Those who sleep on their backs should have a low-rise pillow to keep their neck and spine in line. Side sleepers or those who sleep on their stomach may benefit from a thicker style of pillow.

2. Avoid Getting Sick

Your pillow stores an astounding amount of sweat and saliva in it. After years of use, this can become a breeding ground for bacteria. 

You should make sure you buy a new pillow every few years to keep yourself healthy. That way you won’t have to deal with that disgusting bacteria buildup!

3. Reduce Snoring

The wrong pillow can leave your head in strange positions during the night. This can affect your breathing during the night, meaning your pillow may be making you snore more!

If your partner constantly complains about night noises, you may want to get a pillow that keeps your head in place. This is especially true for those who sleep on their back!

4. Keep Allergies at Bay

Bacteria isn’t the only thing your pillow will build up over the years. Pollutants such as pollen and dust particles can also weave themselves into the fabric of your pillow. If you have allergies, your pillow may cause nightmarish symptoms.

If you wake up in the morning feeling your usual allergy symptoms, it might be time for a new pillow.

5. Sleep Soundly Through the Night

The wrong pillow can leave you tossing and turning throughout the night as you try desperately to get comfortable. When choosing a pillow, it’s important to find one that is to your desired firmness or softness so that you can get a full night’s rest. No more thrashing around during the night!

Why Your Pillow Matters

Now that you understand why your pillow matters, you can go out and select the best pillow for you with confidence! Remember to consider your sleeping style while choosing a pillow to find the best option for you.

Are you struggling with severe back pain due to poor sleeping arrangements and don’t know what to do?

We’re here to help. Contact us with any questions or concerns you have about our chiropractic or decompression services and continue reading our blog for more helpful tips.

What is Turf Toe?

What is Turf Toe?

by | Mar 1, 2021 | Informational, Injury, Orthotics

So do many athletes, active people, and everyday individuals who are on their feet on a regular basis. Whether this injury developed from a jammed toe or repetitive injury from sports, starting the healing process as soon as possible can limit further pain and discomfort that inevitably comes with it. What is turf toe? How can you treat it? Read on and find out the basics and how to treat it.

What is Turf Toe?

Turf Toe refers to a sprain at the base of the big toe due to excessive strain placed on the ligaments in charge of the big toe’s range of motion. Whenever the big toe is exercised beyond its standard range of motion, the ligaments can stretch and even tear. Thus, the outcome of this injury ranges from a mild sprain to a torn ligament. 

What Are the Causes?

Usually, this injury develops from athletes playing on artificial turf fields. However, athletes aren’t the only individuals who experience this condition. Walking in unsupportive shoes or even stubbing your toe can result in a sprain at the base of the big toe.

What are the Symptoms?

There are 4 common turf toe symptoms:

  • Pain at the base of the foot
  • Bruising around the ball of the foot and at the top of the big toe
  • Tenderness or swelling around the ball of the foot and top of the toe
  • Limited range of motion

As a result of these symptoms, a person suffering from this injury will have difficulty walking. Applying pressure to the foot with Turf Toe would be uncomfortable. This is because the torn ligaments in the toe make it difficult to push off the big toe. The combination of the strain and swelling causes extreme pain and discomfort.

How to Treat Turf Toe 

The ideal turf toe treatment involves reducing the swelling of the foot and immobilizing the big toe. This can be done through practicing R.I.C.E (Rest, Ice, Compress and Elevate), especially in the first 24-hours of swelling.

As with most leg or foot sprains, the best practice is to keep the foot elevated as often as possible. This will relieve the strain on the toe and quicken the healing process.

If your toe does not get better after these treatments, the best thing to do is seek professional help from a doctor to ensure no further injury is caused. A doctor will perform evaluations to determine if ligaments are strained or ruptured. Depending on the severity of the issue, a doctor might prescribe a walking boot to protect the foot and/or physical therapy or chiropractic services to restore strength and flexibility.

Get Treatment for Turf Toe 

Knowing how to treat Turf Toe is essential to healing this serious injury. At Amazing Life, we offer foot pain services dealing with the heels, soles, arches, and toes. 

Your feet are your body’s foundation. Any issue related to the health of your feet should be addressed and resolved immediately. If you are dealing with Turf Toe or are recovering from it and need additional relief, contact us today for evaluations and treatment plans to get your foot back in good health.

Fallen Arches in the Feet: Everything You Need To Know

Fallen Arches in the Feet: Everything You Need To Know

by | Feb 26, 2021 | Informational, Orthotics, Pregnancy

Examining the structure of a normal adult foot reveals a visible upward arch in the midsole. This is because a network of tendons is constantly pulling the 26 small bones in the foot toward each other. However, some adult feet don’t have much of an arch, if any is present at all. This condition, known as fallen arches in the feet, happens when the tendons weaken and can’t exert enough force to maintain the natural curve. Over time, this can lead to widespread pain and a host of other symptoms.

To learn more about the consequences of fallen arches and the treatments available for them, keep reading through this guide.

What Are Fallen Arches?

Fallen arches are also called pes planus, a term that literally means “flat feet”. It affects an estimated 20-30% of people. Some of the most common fallen arches symptoms and signs include:

  • feeling tired after standing for a short time
  • swelling and/or stiffness in the feet
  • aches or pains in the heels and arches
  • difficulty scrunching or bending the feet
  • difficulty standing on toes
  • widespread pain through the legs and back
  • reduced balance

Those who think they may have flat feet can check inside their shoes for uneven wear on one side. They can also get their feet wet and make a footprint on concrete or paper. If the entire sole leaves a print, it’s time to suspect fallen arches.

What Causes Flat Feet?

Some people are born with weak tendons and have congenital fallen arches. Others develop the condition later in life due to injury, overuse, poor footwear, or degeneration due to normal aging.

Some chronic medical conditions, like diabetes and rheumatoid arthritis, can increase your chances of fallen arches. Obesity and pregnancy can also contribute due to the feet having to support increased weight.

How to Treat Fallen Arches

If you’re on your feet a lot during the day, investing in supportive footwear should be your first course of action. The best work boots for fallen arches also have firm heels, a natural bend at the toes, resistance to twisting motions, and a removable insole. Along with the right shoes, orthotic shoe inserts can offer even more support.

Drugstore arch-support shoe inserts are an option, but the best orthotics for fallen arches are made specially to fit your feet. Those with flat feet can visit their chiropractor for a diagnostic foot scan. Based on the results, they can get custom orthotics that support their feet in a variety of shoes.

Finally, a chiropractor may also recommend following an exercise and stretching regimen to strengthen the feet and improve their flexibility. This could include exercises like toe raises, towel scrunches, and stork stretches.

Is It Time to Seek Fallen Arches Treatment?

Those with flat feet don’t have to learn how to live with fallen arches and the pain they cause. Instead, they can learn the signs of pes planus, invest in supportive shoes, and remember to stretch and strengthen their feet.

The most important intervention, though, is investing in custom orthotics. For those in the Mill Creek, WA area, Amazing Life Chiropractic can help. Visit our “new patients” page to learn more and set up an orthotics appointment today.

Swollen Feet During Pregnancy

Swollen Feet During Pregnancy

by | Feb 24, 2021 | Advice, Informational, Pregnancy

Avoiding Swollen Feet During Pregnancy: 4 Chiropractic Tips That Can Help

Did you know that each year 123 million women attempt to become pregnant and succeed? Are you currently pregnant, and want to make sure you avoid swollen feet during pregnancy? Or, maybe you’re currently experiencing swelling, and want to know what to do next?  In this article, explore the top chiropractic tips for keeping your feet at a normal size with no swelling. Read on to explore these tips from your chiropractic office here at Amazing Life Chiropractic and Wellness. 

When Do Your Feet Swell During Pregnancy? 

Swelling (edema) affects many pregnant women each year. You might notice it beginning between weeks 22-27. It’s common for it to stay until you give birth. 

What happens is your body fluids increase for both your baby and you. This increased fluid accumulates within the tissues in your body.

Pressure is experienced on your vena cava and pelvic veins from your uterus growing. This can cause swelling in your feet and ankles. It can also cause swelling in your hands as well. 

1. Exercise

To prevent swelling, do pregnancy-safe exercises, rest, drink plenty of water, and eat healthily. Make sure to choose comfortable shoes instead of anything too tight and restricting. Be mindful of your shoe size because some women might experience a permanent shoe size change from pregnancy. 

2. Stretch

During the day, have your feet up and stretch your legs to ensure you’re keeping the blood flowing. Don’t sit or stand for too long at a time. When you raise your legs, keep them higher than your heart. 

3. Avoid Socks

Avoid stockings or socks since they can restrict your blood flow. Instead, choose compression socks. They can help reduce any swelling you’re currently experiencing. 

4. Reduce Salt

In the United States, many Americans eat a high sodium diet. While some might find it delicious, it can increase your risk of swelling during pregnancy.

Ensure that you watch how much salt you use, and cut down on it. Instead, choose foods that are lower in sodium content. Choose fresh herbs instead of salt for your meals. 

Home Remedies for Swollen Feet During Pregnancy

To decrease the swelling you’re experiencing, choose a high potassium diet. Examples of foods high in potassium are bananas, salmon, lentils, yogurt, beans, spinach, and sweet potatoes. 

If you drink coffee or tea with caffeine, you’ll want to cut back. Coffee can make the swelling you’re experiencing worse due to the caffeine. Instead, go for herbal tea or decaf coffee. 

Choose waist-high maternity support stockings during pregnancy to help out. Make sure that you’re getting enough water as well. If you’re not finding relief with at home care, you’ll want to schedule a chiropractic appointment. 

Tips for Swollen Feet During Pregnancy

Now that you’ve explored the top tips for reducing and preventing swollen feet during pregnancy, you should have better information to have less swollen feet soon. Are you uncomfortable from your swollen feet, and want relief? 

Or maybe you’re trying to get your baby into a good position before delivery? Contact us today and we’ll come up with an action plan that’s specific to your needs.