“Text neck” is a modern-day ailment caused by the constant forward head bending while using our devices. The term text neck is used to describe the stress and strain on our neck muscles and spine due to prolonged periods of forward head posture mostly associated with mobile phone usage. Did you know that the average human head weights approx. 4.5-5.5kg when in a neutral position? However, once the head tilts forward, the weight on the neck increases drastically. For example, at a 15 degree angle the head equates to 12kg, and at a further 60-degree angle it can weigh as much as 27kg! (Hansraj, 2014). This progressive strain can lead to numerous problems over time including muscle imbalances, reduced range of motion and even possible changes in the natural spinal curvature in the cervical spine (Ming et al. 2016).
Symptoms of “Text Neck”:

• Neck pain: dull pain or ache in the neck and shoulders is the most common symptom.
• Headaches: tension headaches can result from the strain and tightness on the neck muscles (Gustafsson et al 2018).
• Shoulder pain: postural changes can occur in the shoulders rounding making them tight and painful.
• Upper back pain: forward head posture not only affects the neck but also the upper back, creating pain and discomfort.
• Reduced mobility: chronic text neck can lead to reduced range of motion in both the neck and upper back region.
• Numbness/Tingling: severe cases can contribute to pressure on the nerves, causing numbness or tingling in the arms and hands (Young et al. 2020).

Chiropractic is an effective way to address the symptoms and underlying causes of text neck in conjunction with postural changes.
Here are some tips to help you avoid this condition:

• Take Frequent Breaks: Every 20-30 minutes, take a break from your device to stretch and change positions (Silva & Punt, 2020).
• Hold Your Device at Eye Level: Keep your device at eye level to maintain a neutral spine position.
• Strengthen Your Core and Neck Muscles: A strong core and neck can help support proper posture.
• Be Mindful of Your Posture: Regularly check your posture and adjust as needed (Vasavada et al., 2015).

Text neck is a growing concern in our digital world, but it doesn't have to be a permanent problem. By understanding the causes and symptoms, taking preventive measures, and seeking chiropractic care when needed, you can protect your neck from the strain of modern technology.
​
References

1. Hansraj, K. K. (2014). Assessment of Stresses in the Cervical Spine Caused by Posture and Position of the Head. Surgical Technology International, 25, 277-279.
2. Ming, Z., et al. (2016). The effect of smartphone posture on neck muscle activity in young adults: a preliminary study. Journal of Ergonomics, 6(1), 1-7.
3. Gustafsson, E., et al. (2018). Effect of a neck and shoulder exercise program on the prevalence of neck and shoulder pain in office workers. Journal of Occupational Rehabilitation, 18(1), 1-12.
4. Young, J., et al. (2020). The relationship between smartphone use and upper extremity nerve conditions. Journal of Hand Surgery, 45(3), 213-220.
5. Vasavada, A. N., et al. (2015). Head and neck anthropometry, vertebral geometry and neck strength in height-matched men and women. Journal of Biomechanics, 35(4), 493-501.
6. Silva, A. G., & Punt, T. D. (2020). Posture, muscle activity, and discomfort during smartphone use. Work, 65(1), 67-75.

 

Spring is just around the corner and even though it’s still cold in the mornings, warmer weather is not too far away. Some of us may gradually regaining motivation to start working out again, to get fitter and preparing for that summer body.
But have you ever set fitness goals, tried working out in the past, and you’re not getting the results that you desire?

• Maybe you’re not losing that adipose tissue (fat) at as much or as fast as you’d like?
• Maybe as soon as you start going harder, something starts to hurt, and this happens over and over again?
• Maybe you want to hit that 6km mark, but you’d get a cramp every time, even though you’ve been stretching those calves/hamstrings religiously?

Let’s talk about a few things that may be overlooked when you’re trying to get back into fitness. Although exercises in itself is good for you in so many ways; what if your body is not actually wanting it?

• Previous injury and Structural misalignment – This can cause poor biomechanical patterns if it is not addressed properly. You may not be in pain anymore, but suboptimal movement pattern and your range may be limited which can affect your progress1,2
• Nutrition
  • Protein and Carbohydrates3. Protein is necessary for muscle recovery and growth. While Carbohydrates provide energy during exercise, often this can be a downfall for many by having too much of it. Perhaps some imbalance of the input VS output is the reason why you are not seeing progress.
  • Salts – Electrolytes (Sodium, Potassium, Magnesium, Chloride, Calcium) – Deficiencies of these minerals can contribute to cramps and affects the processes involved in muscle contractions and endurance.4,5
  • Overall gut health – maybe you are trying your best to eat well to complement your fitness routine, but it doesn’t seem to help? Perhaps there are other gut related issues that need to be addressed first6
• Chronic stress – Adrenal Fatigue
  • Stressors can be structural, chemical and emotion. Cortisol is a steroid hormone released when you’re dealing with stressors and exercising. However, if the body is already in a constantly stressed stated where cortisol levels would be elevated even before you start your fitness journey, perhaps your system is simply fatigued and that may be the reason why you can’t go harder even if you try.7,8

If you have workout and fitness goals, Chiropractic care is proven to affect strength, balance and endurance positively9. Our holistic approach to health At Sprouting Health can help you reach those goals. Give us a call and book in a consult with us. We’d love to help you optimise your workout and reach those fitness goals.

1. Gabbett TJ. Debunking the myths about training load, injury and performance: empirical evidence, hot topics and recommendations for practitioners. British journal of sports medicine. 2020 Jan 1;54(1):58-66.
2. Beischer S, Gustavsson L, Senorski EH, Karlsson J, Thomeé C, Samuelsson K, Thomeé R. Young athletes who return to sport before 9 months after anterior cruciate ligament reconstruction have a rate of new injury 7 times that of those who delay return. Journal of orthopaedic & sports physical therapy. 2020 Feb;50(2):83-90.
3. Moore DR, Sygo J, Morton JP. Fuelling the female athlete: Carbohydrate and protein recommendations. European Journal of Sport Science. 2022 May 4;22(5):684-96.
4. Ferreira KS, Teixeira AD, Brito ED, Arbiza BC, Puntel GO, Silva AM, Paulitsch FD, Signori LU. Electrolyte changes related to muscle pain after resistance exercises. Revista Brasileira de Medicina do Esporte. 2020 Jun 1;26:220-4.
5. Vigh-Larsen JF, Ørtenblad N, Spriet LL, Overgaard K, Mohr M. Muscle glycogen metabolism and high-intensity exercise performance: a narrative review. Sports medicine. 2021 Sep;51(9):1855-74.
6. Corbin KD, Carnero EA, Dirks B, Igudesman D, Yi F, Marcus A, Davis TL, Pratley RE, Rittmann BE, Krajmalnik-Brown R, Smith SR. Host-diet-gut microbiome interactions influence human energy balance: a randomized clinical trial. Nature communications. 2023 May 31;14(1):3161.
7. Steiner JL, Johnson BR, Hickner RC, Ormsbee MJ, Williamson DL, Gordon BS. Adrenal stress hormone action in skeletal muscle during exercise training: An old dog with new tricks?. Acta Physiologica. 2021 Jan;231(1):e13522.
8. Malak M, ElSeifi S. The Hypothalamic-Pituitary-Thyroid Axis and Adrenal Gland.
9. Vining R, Long CR, Minkalis A, Gudavalli MR, Xia T, Walter J, Coulter I, Goertz CM. Effects of chiropractic care on strength, balance, and endurance in active-duty US military personnel with low back pain: a randomized controlled trial. The Journal of Alternative and Complementary Medicine. 2020 Jul 1;26(7):592-601.

​With the everyday stressors and challenges you encounter, it's easy to fall into the patterns of negative thinking. However, doing so affects not just your mood but also your overall well-being. The profound impact of mental outlook on health has long been well-established, with studies highlighting positive mindset as one of the most influential factors in longevity.1
A January 2024 study2 published in the journal Alzheimer's & Dementia sheds new light on the link between stress and long-term brain health. While it focused on patients with cognitive damage, its findings underscore an important point — your mental state, particularly the increased stress associated with negative thinking, can significantly impact your cognitive abilities and potentially your life span.
 
Chronically high cortisol levels from stress can harm your health by increasing inflammation, impairing immunity and accelerating aging.
Mindfulness meditation effectively lowers cortisol and stress levels. It can be integrated into daily activities, facilitating optimism and contributing to overall brain health and slower cognitive decline.
 
Practicing "mindfulness" means living in the present and actively paying attention to the moment you're in, rather than letting your mind wander. This state of mind allows you to let distracting thoughts pass through without getting caught up in their emotional implications. You can integrate mindfulness into various everyday activities, such as when eating, working or doing household chores, by simply tuning into the sensations you're experiencing at that moment.
Studies also show optimism is linked to longer life and better physical functioning in aging. Women with higher optimism tend to live longer and maintain better physical abilities. One study showed that women with the highest optimism tended to live about 5.4% longer than those with the lowest optimism levels. 3 Optimism can be inherent for some, but it's also a skill that you can cultivate. 4
 
At Sprouting Health we have a strong focus on Optimism and lowering stress. If you would like to find out more contact us.
 
 

1. Taherkhani Z, Kaveh MH, Mani A, Ghahremani L, Khademi K. The effect of positive thinking on resilience and life satisfaction of older adults: a randomized controlled trial. Sci Rep. 2023 Mar 1;13(1):3478. doi: 10.1038/s41598-023-30684-y. PMID: 36859479; PMCID: PMC9977771.Roy, R. A., Boucher, J. P., & Comtois, A. S. (2009). Heart rate variability modulation after manipulation in pain-free patients vs patients in pain. Journal of manipulative and physiological therapeutics, 32(4), 277-286.
2. Yerramalla MS, Darin-Mattsson A, Udeh-Momoh CT, et al. Cognitive reserve, cortisol, and Alzheimer's disease biomarkers: A memory clinic study. Alzheimer's Dement. 2024; 20: 4486–4498. https://doi.org/10.1002/alz.13866
3. Koga HK, Trudel-Fitzgerald C, Lee LO, James P, Kroenke C, Garcia L, Shadyab AH, Salmoirago-Blotcher E, Manson JE, Grodstein F, Kubzansky LD. Optimism, lifestyle, and longevity in a racially diverse cohort of women. J Am Geriatr Soc. 2022 Oct;70(10):2793-2804. doi: 10.1111/jgs.17897. Epub 2022 Jun 8. PMID: 35674052; PMCID: PMC9588526.De Couck, M., Caers, R., Musch, L., Fliegauf, J., Giangreco, A., & Gidron, Y. (2019). How breathing can help you make better decisions: Two studies on the effects of breathing patterns on heart rate variability and decision-making in business cases. International Journal of Psychophysiology, 139, 1-9.
4. How you can improve your health by stopping negativity and embracing optimism. Health News Florida. Published June 16, 2024. https://www.wusf.org/health-news-florida/2024-06-16/how-you-can-improve-your-health-by-stopping-negativity-and-embracing-optimism

​Low back pain is a common complaint that affects millions of people worldwide. Australian Bureau of Statistics 2017–18 National Health estimates about 4.0 million Australians (16% of the population) have back problems. It is estimated that 70–90% of people will suffer from lower back pain in some form at some point in their lives. (1)
 
Among its various forms, non-specific low back pain is particularly common. Unlike pain resulting from identifiable causes like herniated discs or fractures, non-specific low back pain lacks a specific origin, making it challenging to treat. However, chiropractic care can be an option for managing this pervasive condition.
 
Understanding Non-Specific Low Back Pain
 
Non-specific low back pain is defined as pain in the lower back that isn’t attributed to a specific disease or injury. It’s often a result of poor posture, muscle strain, or lifestyle factors such as prolonged sitting. Symptoms can range from a dull ache to sharp, incapacitating pain, significantly impacting daily activities and quality of life.
 
Can chiropractic help?
 
Chiropractic care focuses on diagnosing and treating musculoskeletal disorders, particularly those related to the spine. Chiropractors use a variety of techniques to alleviate pain and improve function, with spinal manipulation (or adjustment) being the most common. Many chiropractors also utilise soft tissue technique as well as providing exercise and lifestyle advice to best help back pain sufferers to strengthen their back muscles, improve posture, and prevent future episodes of pain.
 
Benefits of Chiropractic Care for Low Back Pain
 
1. Pain Relief: Numerous studies have shown that spinal manipulation can provide significant pain relief for those suffering from non-specific low back pain.(2) By addressing spinal restrictions and improving joint function, chiropractic care can reduce pain and discomfort.
 
2. Improved Mobility: Chiropractic adjustments can help restore normal range of motion in the spine, making it easier to move and perform daily activities.
           
3. Reduced Dependency on Medication: Chiropractic care offers a drug-free approach to managing low back pain. A study suggested a greater reduction in back pain symptoms when managing with spinal manipulation method over usual medication.(3) This can be particularly beneficial for those looking to avoid the side effects of pain medications.
 
 
Non-specific low back pain can be a frustrating and debilitating condition, but chiropractic care offers a holistic and effective approach to relief. If you’re struggling with low back pain, have a chat with one of our chiropractors and it could be a step towards unlocking relief and reclaiming your well-being.

Reference

1.         Health AIo, Welfare. Back problems. Canberra: AIHW; 2019.
2.         Gevers-Montoro C, Provencher B, Descarreaux M, Ortega de Mues A, Piché M. Clinical effectiveness and efficacy of chiropractic spinal manipulation for spine pain. Frontiers in pain research. 2021;2:765921.
3.         Schneider M, Haas M, Glick R, Stevans J, Landsittel D. Comparison of spinal manipulation methods and usual medical care for acute and subacute low back pain: a randomized clinical trial. LWW; 2015.