Is Your iPad Causing You Neck and Shoulder Pain?

It is estimated that up to 300 million tablet computers such as the iPad may be sold by 2015, which seems entirely possible, given their ubiquitous appearance on trains, in cafes, and even at the supermarket. It has already been shown that frequent texting on your mobile phone can cause problems with neck pain, but those who use their tablet for everything from surfing the internet to watching full-length movies may be in for even more pain. Commonly referred to as “iPad neck,” increasing numbers of people are showing up in their chiropractor’s office with neck pain and stiffness due to the use of this device.

The results of a study published in Work: A Journal of Prevention, Assessment, and Rehabilitation, found that the use of tablet computers was associated with greater head and neck flexion than traditional desktop computers and that placing the tablet higher on a table and using a case to put the tablet at a more optimal angle could help prevent neck and shoulder problems.

Researchers from the Harvard School of Public Health, Brigham and Women’s Hospital and Microsoft Corporation studied 15 volunteers who were regular users of tablet computers. The subjects performed simulated tasks on an Apple iPad2 and a Motorola Xoom, during which the posture of the head and neck, the subjects’ gaze angle and gaze distance were measured by a three-dimensional infrared motion analysis system. They surfed the internet, wrote e-mails, watched movies and played video games.

Each tablet came with its own proprietary case that enabled users to set the tablet at different angles. The Apple case allowed for 15° and 73° tilt angles, while the Motorola case allowed angles of 45° and 63°. Greater flexion of the neck was found with the iPad2 when used in its case. Not surprisingly, tablets set at the least perpendicular angle caused greater neck and head flexion than when the subjects used a desktop or laptop computer. Head and neck posture only began to approach a neutral position when the tablets were set in their cases at the Table-Movie angle in which they were closest to perpendicular.

The researchers recommended that tablet users place the devices on a table and at the steepest viewing angle possible to avoid neck and shoulder pain. However, they cautioned that this configuration might cause problems for the arms and wrists, which in this configuration are not optimally placed for input and can lead to problems of their own.

If you just cannot conceive of giving up your iPad, in addition to reducing the amount of time you spend using it, consider seeing your chiropractor on a regular basis. Chiropractic care has been shown to be more effective in treating neck pain than using pain medication. A chiropractic adjustment can realign neck vertebrae and take the pressure off compressed nerves, bringing relief in a gentle, natural manner and allowing you to use your tablet more comfortably.

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We would be happy to answer any questions you have about this article, general spinal health or your specific situation. To discuss your symptoms and concerns call (972) 550-6190 or go to www.wallerchiropractic.com

Areas We Serve

Las Colinas/Irving and the surrounding areas.

How We Are Different

Dr. Waller is a unique Irving TX chiropractor who believes in providing the most advanced friendly care to everyone who walks in the door. With a keen interest in functional nutrition in addition to chiropractic, he is exceptionally well suited to address your total body health. Use our online appointment request to get started.

Commonly confused with sciatica, piriformis syndrome causes similar pain in the lower back and buttocks that often extends down the back of the leg and into the foot. It is caused when the piriformis muscle irritates the sciatic nerve. The piriformis muscle extends from the sacrum to the outer hip bone, and is located deep in the buttock, below the gluteus maximus muscle. When the muscle becomes shortened or tightened, or if it spasms, it can become inflamed, putting pressure on the sciatic nerve that runs beneath it. In some cases (up to 10% of people) the sciatic nerve runs right through the piriformis muscle, making it particularly vulnerable to muscle spasms. The inflammation may also cause scar tissue and adhesions to form, which can trap and irritate the sciatic nerve.

The most common risk factors that may lead to the development of piriformis syndrome are activities that involve excessive weight bearing, running and changing direction. Many athletes suffer from this condition, particularly runners and weight lifters. Externally rotating the hip for extended periods of time can also lead to piriformis syndrome, something that is common among ballet dancers. If you tend to walk with your feet turned outward, this can indicate a possible source of the problem. Misalignment of the bones of the pelvis may also be involved.

Both too much exercise and too little may contribute to piriformis syndrome. Athletes should avoid the following: training on hard concrete surfaces, increasing their workout too quickly in either duration or intensity, training on ground that is not even, and exercising in shoes that are worn or do not fit properly. Those who are sedentary should avoid beginning too strenuous an exercise routine at first, and should gradually building up endurance. Everyone should avoid sitting for long lengths of time to avoid triggering piriformis syndrome (and to keep healthy overall).

The most common treatment for piriformis syndrome is exercise that involves stretching the piriformis and hamstring muscles:

Piriformis stretch – Lie on your back with legs flat on the floor and bring your right knee up toward your chest. Grip the knee with your left hand, then gently pull the knee toward your left shoulder and hold for 30 seconds. Repeat on the opposite side.

Hamstring stretch – Again, lie on your back with both legs flat on the floor. Using a belt looped around the arch of your foot, and keeping the leg straight, raise the leg off the floor until it is perpendicular to the floor and at a slight angle toward your body, while helping by pulling on the belt. Repeat 3 to 5 times.

Other treatments include pain management using anti-inflammatory drugs, alternating ice and heat, physical therapy and electrotherapy. Only in rare cases is surgery suggested, and its results are often mixed. One of the least invasive and most effective professional treatments for piriformis syndrome is chiropractic care.

Stephen Waller, DC can use pelvic and spinal adjustments to address the misalignments that may be causing the piriformis muscle to spasm, allowing it to relax and release the trapped sciatic nerve. Dr. Waller can also recommend additional exercises and stretches to help keep you pain-free in a way that does not require drugs or invasive procedures.

For More Information

We would be happy to answer any questions you have about this article, general spinal health or your specific situation. To discuss your symptoms and concerns call (972) 550-6190.

Areas We Serve

Las Colinas/Irving and the surrounding areas.

How We Are Different

Dr. Waller is a unique Irving TX chiropractor who believes in providing the most advanced friendly care to everyone who walks in the door. With a keen interest in functional nutrition in addition to chiropractic, he is exceptionally well suited to address your total body health. Use our online appointment request to get started.

Because vitamin B12 can be stored in the liver for a number of years and we need just a small amount of it to remain healthy, symptoms of a vitamin B12 deficiency may not show up for a long time. Vegans sometimes find themselves with this deficiency, as animal products are the only food source of vitamin B12 in a form that can be easily utilized by humans. The elderly can also be at risk of deficiency, as our digestive systems have an increasingly difficult time with absorption of the vitamin as we age.

A lack of vitamin B12 can cause a number of problems, including depression, fatigue and memory problems. A severe deficiency can lead to nerve damage or pernicious anemia, a disease that occurs when the stomach becomes unable to produce intrinsic factor, a substance secreted by cells in the stomach that allows the body to absorb B12.

Without B12 your bones can’t produce enough healthy red blood cells, instead producing large red blood cells in low numbers. Their large size makes it difficult for them to make their way out of the bones and into the bloodstream where they carry on the important work of getting oxygen to the rest of the body’s cells, causing fatigue and other problems.

Some symptoms of vitamin B12 deficiency include:

• Fatigue
• Depression
• Shortness of breath
• Tingling in fingers or toes
• Diarrhea or constipation
• Nervousness
• Numbness
Supplementation with vitamin B12 can help reduce your risk of age-related macular degeneration, heart disease (due to its ability to lower homocysteine levels), breast cancer, Alzheimer’s disease and male infertility.

Interestingly, neither plants nor animals make vitamin B12. Rather, it is made by various microorganisms, such as bacteria, molds, yeast and algae, that are then consumed by animals and produce the vitamin in their digestive tract.

There are a number of good dietary sources of vitamin B12, among them eggs, dairy products, beef, pork, chicken, fish and shellfish. Organ meats, clams and oysters are particularly high in the vitamin. Vegetarians and vegans should look for vitamin B12 supplements in the form of fortified cereals, nutritional yeast or spirulina.

Nutrition is a very complex and our understanding of it is constantly evolving. If you have questions about your current nutrition or supplement plan, please ask. We are here to help!

Many patients feel relief immediately following a chiropractic spinal adjustment, but some experience mild aching or soreness in the spinal joints or muscles. This feeling is similar to muscle soreness after exercise. If this occurs, it is usually within the first few hours post-treatment and for most patients (74%) does not last longer than 24 hours after the treatment. An ice pack often reduces the symptoms of this more quickly. Spinal adjustments pose few serious risks, although rare complications include the possibility of a herniated disk or compression of the nerves in the lower spinal column.

Some headaches and neck pains can be treated through cervical manipulation, which are also known as neck adjustments. These treatments improve joint mobility in the neck, restore the normal range of motion, and reduce muscle spasm to relieve pressure and tension. Neck manipulation is known to be a safe procedure, but some patients may experience side effects for a few days after treatment. These side effects include headache, fatigue, or continuing pain.

At the extreme end of risks associated with cervical manipulation, there have been reports that have associated it with a certain kind of stroke: vertebrobasilar artery (VBA) stroke. The best evidence indicates that the incidence of such injuries associated with neck adjustments is extremely rare – about 1 case in 5.85 million manipulations. To put this risk into perspective, this type of injury usually occurs spontaneously, or it happens as a result of everyday activities such as looking up to watch fireworks, turning your head while driving or having your hair washed in a hair salon.

Chiropractic adjustments are safe when performed by licensed professionals trained to deliver chiropractic care. During your visit, you should be very specific about your symptoms, and about any concerns you feel about any risks. This will help us offer the safest and most effective treatment for you. Depending on your condition and the specific problems being treated, you may be able to forego manipulation in favor of a regimen of joint mobilization, therapeutic exercise, soft-tissue techniques, or other therapies.

It is normal to have questions about chiropractic care. If you have further questions about the content of this article or other aspects of chiropractic, please ask. We are here to help!

To deal with the ever-present stress of flying, avoid the chemical (medication, alcohol, etc.) and aim for more spiritual/physical, such as meditation or deep relaxation. Although some airports offer lounges for frequent fliers, sometimes the best option is a pair of noise-cancelling headphones and a meditation tape.

Medical reports have shown that long periods of sitting are significantly detrimental to health and there have been cases where long-haul flights have caused fatal instances of deep-vein thrombosis due to prolonged sitting. Frequent fliers are well advised to stretch regularly, either by getting up and walking the isles or by performing in-seat stretches. These can include neck stretching (tilting ear to shoulder and slowly rolling the head forward and down towards the other ear), back stretching (holding the armrests while twisting the chest to the left and right) and shoulder/arm stretching (placing the palm of the right hand at the nape of the neck, holding the right elbow with the left hand with the left elbow facing upwards and pulling the right elbow gently to the left, and then repeat the procedure on the other side).

A balanced regular diet is essential for health, regardless of occupation, but can be a challenge in airports due to the demands of boarding times and the temptations of fast food. Avoid processed and packaged foods, opting instead for fresh fruit that can easily be brought onboard. Whenever possible, eat at airport establishments that offer freshly cooked meals with fresh ingredients.

Hydration is very important when flying since cabin air is often exceptionally dry. Drink lots of water even though this might increase your number of trips to the toilet. Think of your trips to the toilet as a plus as it gets you out of seat and gives you another chance to stretch. Avoid in-flight alcohol and caffeinated drinks, as these will exacerbate your dehydration. Do not use the tap water from aircraft restrooms, as these are not meant to be potable.

Jet lag requires preparation and post-flight management in order to minimize its effects. For those fliers who will be returning to their point of departure in a short time, maintaining the same sleeping schedule (as much as possible) is highly recommended. For those staying in the destination’s time zone for longer than a day or so, adapting to the new time zone early by using a light box can significantly improve recovery from jet lag. Avoiding alcohol and caffeine, which alter sleeping patterns, can help to reduce jet lag. Switch to the new time zone immediately on arrival and avoid thinking about the time back home.

As a frequent flier, be sure to treat yourself to any airport facilities that help reduce stress and care for the body in healthy ways (massages, quiet rooms, etc.) and avoid those that provide only short-term pain relief.

Good health is a combination of many factors including your nutrition, preventative care, appropriate corrective care and the small choices you make every day in the course of living. If you have questions about this article, your general or spinal health, please ask. We are here to help!

Vitamin E’s effects on human physiology have yet to be fully determined; however, studies have shown that it plays important roles in oxidation and neural protection. Most people’s diets include sufficient levels of vitamin E, and supplementing above and beyond the recommended amounts (approximately 15 mg/day for a healthy adult) can actually be harmful since vitamin E acts as an anticoagulant, which may cause bleeding problems. Vitamin E has also not been shown to affect mortality, age-related macular degeneration or heart disease. Despite its neuro-protective effects, there is conflicting scientific evidence concerning vitamin E’s effect on Alzheimer’s disease, and it is therefore supplementation is not currently recommended.

Although vitamin supplementation is essential for those suffering from vitamin deficiency, the best way to take vitamins is through a properly balanced diet. Good sources of vitamin E include leafy green vegetables, such as spinach, lettuce and collard greens, and fruits such as mangoes, avocados and papayas. The best sources, however, are from oils such as wheat-germ oil (where 1 tablespoon provides 135% of the RDA for vitamin E), sunflower oil (40.6%) and almond oil (35.3%).

Nuts as a whole (almonds, hazelnuts, peanuts and pistachios) provide excellent natural ways to supplement a diet low in vitamin E, although their fat content may be an issue for those on a fat/calorie restricted diet. Those suffering from peanut allergies may also be unable to take advantage of this source, although highly refined peanut oils are able to remove the allergens, making them ideal for the majority of those allergic to peanuts.

It is important to note that there are various forms of vitamin E, each of which has varying effects on human physiology. The alpha-tocopherol form of vitamin E (found in all of the above mentioned foods), however, is the only one that is currently accepted as meeting dietary needs.

Since most, if not all, sources of vitamin E require dietary fat for absorption, those individuals who are unable to absorb fat (such as those with liver disease, cystic fibrosis or stomach surgery) may be at significant risk for vitamin E deficiency.

Vitamin E forms an integral part of a balanced diet but must be taken with moderation. Consult an expert if you have any doubts about your intake or ability to absorb this crucial vitamin.

Nutrition is a very complex and our understanding of it is constantly evolving.  If you have questions about your current nutrition or supplement plan, please ask. We are here to help!

Adjustments, also known as “spinal manipulation”, involve the use of a certain amount of controlled force, applied in a specific direction, to a joint that is not moving properly. Adjustments are usually carried out manually by the doctor, or by using an instrument. Chiropractic adjustments help return your vertebrae to their natural position and range of motion, with the goal of restoring health and normal functioning. In addition to restoring joint mobility, adjustments can also allow healing of tissue injuries involving inflammation and pain.

Before carrying out an adjustment, your chiropractic doctors will thoroughly evaluate your case through collection of a health history, physical examinations, laboratory tests, imaging (such as X-rays) and other procedures. During the adjustment procedure itself, you may be lying down on a specially designed chiropractic table, sitting or standing – whichever is appropriate for your situation.

There are over 96 individual chiropractic maneuvers your doctor may choose from for your adjustment. Factors in this decision include how much force is needed and where in the body the adjustment is needed. The position of both the chiropractor and the patient also contribute to the selection of the best type of adjustment for your particular condition.

Adjustments may be used to treat back pain, neck pain, or pain in other areas of the body such as arms, legs, and shoulders. The procedure rarely causes pain; however if there is recent trauma or if you are new to chiropractic medicine there may be some discomfort. The popping and cracking noises that occur during adjustments are due to the release of gas bubbles between the joints, and these sounds are perfectly normal. It is a similar phenomenon as when knuckles are cracked.

In many cases, chiropractic care is all that is needed to treat a certain kind of problem, such as lower back pain. However, adjustments may be complemented by other medical treatment if concurrent conditions are present.

It is normal to have questions about chiropractic care. If you have further questions about the content of this article or other aspects of chiropractic, please ask. We are here to help!

Blood pressure is the measure of force on the body’s arterial walls as the heart pushes blood through the body. The amount of blood being pumped, in addition to how large and flexible your arteries are, determines your blood pressure. Two measurements are responsible for determining your blood pressure: systolic pressure and diastolic pressure.

Systolic pressure is the measure of pressure in your arteries when your heart contracts, and diastolic pressure is the pressure measured when the heart is at rest. The accepted measurement of “normal” blood pressure is considered a systolic measurement just below 120, and a diastolic measurement just under 80 (written as 120/80). Anyone with a measurement higher than that, but below 140/90, has pre-hypertension or “high-normal,” and someone whose blood pressure is higher than 140/90 has hypertension. A measurement higher than 180/110 indicates a hypertensive crisis, and emergency care should be sought.

Though a person with blood pressure lower than 90/60 is considered to have hypotension (low blood pressure), in general, the lower your blood pressure, the better. Low blood pressure is not considered a problem unless it is causing symptoms such as dizziness, lightheadedness or fainting, in which case a doctor should be consulted, as it may indicate dehydration or a more serious medical problem.

High blood pressure is the more common problem, as it makes the heart work harder and is damaging to the arteries, leading to a greater risk of heart disease, stroke and kidney disorders. Systolic pressure rises in many people as they age, due to the buildup of arterial plaque over time and stiffening of the arteries. About a third of American adults have high blood pressure.

One high reading in itself does not necessarily indicate that you have high blood pressure. For example, many people find that just visiting the doctor’s office is stressful, which temporarily raises their blood pressure while there, and it falls back to normal levels once they leave. However, if either the systolic or diastolic reading remains high over a period of time, then treatment for high blood pressure will be necessary, which can involve changes in diet and lifestyle and/or medication.

1) Drink more water­– This may be the number one tip in achieving healthy-looking skin. Controlled climates such as homes and offices with heat and air conditioning tend to be very drying to the skin. Most people are actually chronically dehydrated, and this leads to an increased in lines and wrinkles, much as a grape becomes a raisin! Optimally, you should drink between 2 and 3 liters of water every day, which will make your tissues more plump and resilient, reducing fine lines and wrinkles. If you can’t stomach that much water, other beverages are fine, but beware of any that contain lots of sugar or caffeine, as an excess of these substances is not good for your health.

2) Cleanse and exfoliate – At the end of the day, after being subjected to the elements, including sun, wind, climate, etc. (not to mention makeup), you need to give your skin a good cleanse. Dead cells can accumulate on the skin’s surface, making it look dull and lifeless. Start by removing all makeup with a gentle cleanser, such as a little plain yogurt on a cotton ball, which removes makeup without the use of harsh chemicals. Then treat it to a light apricot kernel scrub, which can remove those dead cells and expose the fresh ones underneath.

3) Eat healthy – A diet high in fruits and vegetables, particularly the ones with high amounts of antioxidants such as Vitamin C, and low in sugar, unhealthy fats and processed foods, has been shown to promote younger looking skin. Red peppers, strawberries and avocados are among the foods highest in antioxidants and healthy fats.

4) Wear protective clothing – We all know that too much sun exposure is bad, exposing our skin to damage from free radicals. Chemicals in some commercial sunscreens can be almost as bad for you as too much sun and keep you from getting an adequate amount of vitamin D to boot! The best option is to wear protective clothing as much as possible. This includes long-sleeved shirts and hats with wide brims.

5) Moisturize – One way to keep your skin from drying out is to apply a good moisturizer once in the morning and again before bed, after your cleansing routine. Look for a moisturizer that does not contain any SLS (sodium lauryl/lauryth sulfate) or parabens, neither of which are good for you. The best are those containing olive oil, aloe or vitamin E.

6) Quit Smoking – The increased number of wrinkles that appear on the faces of smokers is yet another reason to quit. Smoking constricts the tiny blood vessels that supply oxygen and important nutrients that nourish the skin. It also damages the collagen and elastin that keep skin strong and elastic.

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According to the National Institute on Alcohol Abuse and Alcoholism (NIAAA), moderate drinking lowers your risk of heart disease by 40 to 60 percent. And people who normally consume one or two drinks daily have the lowest rate of mortality, according to the Nutrition Committee of the American Heart Association. The mortality rates of those who have suffered a heart attack are 32 percent lower than those of abstainers. The moderate consumption of alcohol leads to a lower incidence of strokes and can reduce your risk of cancer, heart disease, dementia, Alzheimer’s disease, arthritis, osteoporosis and prostate problems.

A European study found greater arterial elasticity in volunteers who had a drink of beer, wine or spirits each day, compared to those who were abstainers. In another study of over 18,000 men from the Physicians Health Study, those who increased the number of drinks they consumed from one to six per week showed a 29 percent lower risk of contracting cardiovascular disease. This was also found to be useful to diabetics, who achieved a 58 percent reduction in heart disease risk by consuming an alcoholic drink every day.

Alcohol has been shown to increase your “good” HDL cholesterol while reducing your “bad” LDL cholesterol, in addition to decreasing clotting and increasing blood flow to your heart. A study published in the Journal of the American Medical Association found the risk of stroke to be cut in half for those who take two alcoholic beverages per day.

A standard drink is considered to be one:

• 12-ounce bottle or can of beer

• 5-ounce glass of wine

• 1 ½ ounce serving of distilled spirits (the equivalent of a shot glass)

“Moderate” drinking is considered to be the consumption of one to three alcoholic drinks per day, depending on your body size. Less than that provides only minimal health benefits and more than that leads to a number of health problems, including liver disease, cirrhosis, cancer, high blood pressure and depression. The over-consumption of alcohol is one of the leading causes of preventable death worldwide, according to a study in The Lancet.

Of course, those who are pregnant, suffering from alcoholism or have adverse reactions to alcohol should abstain, as the benefits do not outweigh the risks. But for most healthy adults, moderate alcohol consumption will help them live longer and healthier lives.

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