Small Changes, Big Differences:
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Transcript of Small Changes, Big Differences:
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Small Changes, Big Differences:
Preventing Injury And Chronic Pain in Everyday Life
Francesca Biasucci, MPT
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Common Pain Syndromes• low back pain• neck pain• headaches and migraine• upper back pain• sciatica• shoulder/shoulder blade
pain
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Chronic Pain Causes
Traumatic Injury
car accidentsports injuryfall
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Chronic Pain CausesCongenital
Conditions
scoliosisleg length
differencebony anomalies
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Chronic Pain Causes
Repetitive Strain Injury
sportsworkhome/childcare
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Poor Body Mechanics
liftingbending
twistingkneeling
rising
Chronic Pain Causes
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Chronic Pain Causes
Poor Posture
standing sitting walking
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Traumatic injuryCongenital conditionsRepetitive strain injuryPoor body mechanicsPoor posture
Review: Chronic Pain
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Which can you control?
Congenital conditions
Poor body mechanicsPoor posture
Repetitive strain injury
Traumatic injury
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Poor Posture :What’s the Problem?
Headaches & neck pain
Upper back and shoulder pain
Low back pain
Degenerative bony changes
Degenerative soft tissue changes:discs, muscles, fascia, tendons, etc.
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Today’s example: Head and Neck Position
Forward Head Posture
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Consequences
Adaptive muscle shortening of suboccipitals
Adaptive muscle lengthening of interior neck muscles
Compensatory shifts in alignment below the neck: upper back, low back, pelvis
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Compressed vertebrae and intervertebral discs
Compressed nerve roots affecting neck and arms/hands
Muscle pain, referred pain and over time, chronic pain in head, face, neck and shoulders
Respiratory effects
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desk work
driving
watching t.v./reading
walking
listening to a lecture
Who, Me?
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What Can We Do About It?Develop “postural awareness”
Learn postural corrections
Practice, practice, practice!
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Postural Awareness
Body Check:
Check your head and neck posture periodically throughout the day.
Repeated often, the body check will become second nature.
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Learn Postural Corrections
Learn how to correct what you find in your Body Check
Do this 1000X/day...
Corrected posture becomes the new normal over time
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Awareness:What Am I Looking For?
Head & Neck Posture:
1. Where is my ear?
2. Where is my face pointed?
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Where is my ear?
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Correct alignment
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Where is my face pointing?
The sunflower concept
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Where Should It Be Pointing?
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CorrectionChin Tuck
Practice:Car seat headrest Up against a wall Pushing towel roll into floor (lying down)
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Chin Tuck: Why?• realigns cervical spine to more
efficient position• stretches shortened front and back
of neck muscles• strengthens weak and stretched
interior neck muscles• relieves pressure on nerve roots
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Breathing Effects
The Breathing Experiment
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Francesca Biasucci, MPT
The Madison Challenge Seminar SeriesFebruary 2009