Dr. Paul M. Salinas (Doctor of Chiropractic) and Liz Barnet (Health and Fitness Counselor) demonstrate 5 seated stretches to help you reduce postural strain and stress on your spine.

When working on your computer, try not sit for longer than 30 minutes at a time.  Every 30 minutes minutes, stand up, stretch your arms over your head, and look around the room to re-focus your eyes.  This small break will make a huge difference on your spine and your overall productivity. 

Having a new baby can be one of the greatest experiences in a person’s life. Caring for a newborn can be both rewarding and life changing. However, it is important for a parent to take care of themselves to insure that this special time is enjoyable both emotionally and physically. Here are some basic tips:

1. Always engage your core before lifting your baby. Although newborns can be light, the repetitive nature of lifting your baby can place a significant strain on your back. To engage your core, draw in your belly button towards your spine. When done properly you should feel your abdominal muscles get tight as well as feeling muscular contraction in your lower back muscles.

2. Do not change your baby on your bed or the floor. Use a changing table. A proper height of a changing table will allow you to comfortably change your baby without placing significant strain on your back. Try to maintain your lower back curve when leaning over the changing table, and avoid rounding your lower back. If need be, keep one foot on a stool while changing your baby, it will help take strain off your back.

3. Use a stroller that allows you to grab the handles without having to slump forward because the handles are too low. A stroller with adjustable handles can accommodate the heights of both parents.

4. Hold your baby close to you and avoid holding the baby with outstretched hands. Especially when placing your baby in a car seat.

5. Alternate night duties. Sleep is one of the most important aspects of healing. Fatigue can lead to vulnerability to injury and a decreased immune system. Although easier said than done, if possible it can really help you through the first few months of parenting.

Most importantly, have fun and enjoy this time.

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AVOIDING SHOULDER INJURY

The shoulder is a very mobile joint. It becomes vulnerable to injury when placed in a position that may result in muscle or tendon impingement. One position is when your arm is raised along your side above 90 degrees parallel to floor. This is called abduction, and its a very common shoulder position when supporting ourselves on the train.

If you are one of the unlucky people who find themselves standing the entire commute, you know that you have three options to support yourself from falling during your trip. There are over-head horizontal bars, the lower horizontal bars (at the end of each row) and vertical support grab bars. The bar you choose may determine your risk of injury.

Here are a few helpful tips:

1. Always chose the vertical bar first if you have the option. Second choice would be the lower horizontal bars. Depending on your height the horizontal overhead bars can leave you more vulnerable to shoulder injury.

2. Hold the vertical bar so that your arm is comfortably bent, and your hand is below the level of the same shoulder, but at least above your waist. Stand closer to the bar to avoid allowing your arm from being over-extended.

3. DO NOT carry your bags on the same shoulder that you hold the bar with.

4. Keep a slight bend in your knees, and stand with your feet a little less than shoulder width apart. This is gives you a better base of support in case of any sudden stops.

5. If you already have a shoulder injury, do not use that arm to support yourself. You don’t want to delay your healing by allowing it to be jerked or pulled by sudden train movements.

Please don’t read this article and think you’re better off not supporting yourself when riding the train. If you have no choice but to hold an overhead horizontal bar when riding, then please do so. It’s better than falling.

Special Thanks to Amy M. for her suggestions with this article.

Carpal Tunnel Syndrome- Identification, Prevention and Treatment

     Carpal Tunnel Syndrome (CTS) is characterized by wrist pain, with radiating pain into the thumb, index and middle finger.  People often experience numbness and weakness of the thenar region (thumb-side) of affected hand, and the pain may intensify at night.  CTS is considered a cumulative trauma disorder or a repetitive strain syndrome.  Simply, it is mainly caused by over-use.  Since most jobs require excessive hours of sitting at a computer, the hands and wrists tend to be over-used and progressively lead to this condition.

     The most common cause of these symptoms stem from irritation of the median nerve as it enters the hand through the carpal tunnel.  This is formed by the small carpal bones of the wrist and the flexor tendons that originate from the forearm and elbow, which move the hand and fingers.  Pressure or compression of the median nerve results in the symptoms mentioned above.  Since the condition usually gets progressively worse over time, many people may ignore the symptoms until the pain becomes so severe that they must see a doctor to get some relief.  Unfortunately, by the time the pain is this severe, patients may be facing treatments such as corticosteroid injections or surgery for more severe cases.

Knowing is half the battle

     If you are experiencing wrist and hand pain you should get evaluated right away.  Don’t wait until the condition gets too severe, and rehabilitation becomes an uphill battle.  Many times this condition can be prevented with proper ergonomic awareness, frequent breaks throughout the day, as well as daily stretching and strengthening routines.

     Commonly patients that suffer from CTS present with other conditions affecting the arm and neck.  Many of these patients tend to have neck pain or stiffness, forearm and shoulder pain; usually being caused by the same poor sitting postures and over-use activities. The median nerve originates from the brachial plexus which is a network of nerves that originate from the cervical spine (neck).  Poor sitting postures throughout the day may result in continuous strain to cervical spine, which may affect these nerve roots and create CTS-like symptoms.   

     Most success in treating carpal tunnel involves treatment to specific areas throughout the hand, wrist, elbow, axilla (arm-pit) and neck.  These are regions that the median nerve transverses through are common sites of nerve compression.  Treatment of just the wrist and hand region is not always the most successful approach to resolving CTS, and may be the reason why a corticosteroid injection for CTS usually provides only temporary relief. 

Active Release Techniques®

     Active Release Technique® is a patented state-of-art soft-tissue treatment that treats cumulative trauma disorders, such as CTS, by reducing scar tissue in areas of repetitive injury.  The treatment can help restore relative motion between entrapped nerves and the soft-tissue surrounding them, such as ligaments, fascia, and/or muscles.  This functional approach to treatment can help facilitate healing, and allow the patients to experience relief.  As pain is reduced, functional exercises are introduced to help strengthen the weakened areas.  In addition, ergonomic advice is given to patients to help prevent future occurrences.

     If you are experiencing this symptom, call your health professional and schedule an evaluation.  Or you if you would like further information regarding this condition, please email me at drsalinas@parkavenuespine.com or give us a call today 212-685-9123 for a complimentary consultation. 

The Author

Dr. Paul M. Salinas, is a licensed Doctor of Chiropractic specializing in the treatment, rehabilitation, and prevention of neuro-muscular skeletal injuries. He is a certified Full-Body Active Release Techniques® practitioner. His New York chiropractic practice is Park Avenue Spine, located in Manhattan. In addition to his practice, Dr. Salinas has been an adjunct professor of Anatomy and Physiology at Berkeley College, as well as a lecturer for corporate wellness and injury prevention programs.

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