January 8, 2024 in How We Move

Correct Poor Posture to Decrease Neck and Shoulder Pain

Decrease Neck and Shoulder Pain

Decrease Neck and Shoulder Pain

Video by Dr. Trenton Yeomans

Some very common issues our McKinney Chiropractors see are neck and shoulder pain caused by poor posture. Whether it’s working on a computer, being on our phone or long commutes in the car, we put our body in to positions where everything is in front of us. This brings our shoulders forward, our neck and head forward and puts more pressure and tension on the muscles of our midback and neck. Over time this position causes our back muscles to become weak and underutilized and our muscles of the chest, shoulders, and the front of our neck to become tight and restricted. This muscular imbalance is called Upper Crossed Syndrome. In a study done by Aneis et al. they wanted to see the effect of a multimodal approach on Upper Crossed Syndrome. The interventions they tested were cervical and thoracic exercises, postural corrections, and advice. At the end of the study, they found that the group who underwent the multimodal approach had a significant decrease in pain and neck disability with an increase of functionality of the cervicothoracic spine after four weeks of treatment. Movement is key in getting the range of motion back that has been lost over time due to poor posture and this dowel rod exercise is great to open the shoulders and chest to decrease pain.

“Upper crossed syndrome (UCS) is characterized by the altered activation of specific muscles and postural deviations of the head, neck, and shoulders. Alterations in muscle activation include tightness of suboccipital and short erector spinae muscles of the neck, levator scapulae, and upper trapezius (UT) muscles on the dorsal side crossed by tightness of pectoralis major and minor, sternocleidomastoid (SCM), and scalene muscles on the ventral side, and weakness of deep neck flexors (DNFs) on the ventral side crossed by weakness of rhomboids, serratus anterior (SA), and middle and lower trapezius muscles on the dorsal side.”

-Page et al., 2010

“Exercise therapy is one of the most evidence-based approaches covering an essential part of patients with postural abnormalities.”

– Aneis et al.

Reference

Aneis, Y. M., El-Badrawy, N. M., El-Ganainy, A.-E. A., & Atta, H. K. (2022). The effectiveness of a multimodal approach in the treatment of patients with upper crossed syndrome: A randomized controlled trial. Journal of Bodywork and Movement Therapies, 32, 130–136. https://doi.org/10.1016/j.jbmt.2022.05.011

Our Message

When you are looking for a Chiropractor near you that you can trust, choose one who will not only get rid of your back pain, neck pain, or headaches but who will also guide you to living a healthier lifestyle to keep you out of pain. Our McKinney Chiropractors, located near West Ridge, at the corner of S. Stonebridge Dr. and Eldorado Pkwy., are here to teach you that taking care of your mental health and getting the proper nutrients is just as important as the chiropractic adjustment to stay healthy.