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Small Changes, Big Differences:
Preventing Injury And Chronic Pain in Everyday Life
Francesca Biasucci, MPT
Common Pain Syndromes
• low back pain• neck pain• headaches and migraine• upper back pain• sciatica• shoulder/shoulder blade
pain
Chronic Pain Causes
Traumatic Injury
car accidentsports injuryfall
Chronic Pain Causes
Congenital Conditions
scoliosisleg length
differencebony anomalies
Chronic Pain Causes
Repetitive Strain Injury
sportsworkhome/childcare
Poor Body Mechanics
liftingbending
twistingkneeling
rising
Chronic Pain Causes
Chronic Pain Causes
Poor Posture
standing sitting walking
Traumatic injuryCongenital conditionsRepetitive strain injuryPoor body mechanicsPoor posture
Review: Chronic Pain
Which can you control?
Congenital conditions
Poor body mechanics
Poor posture
Repetitive strain injury
Traumatic injury
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.
Today’s example: Head and Neck Position
Forward Head Posture
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
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
desk work
driving
watching t.v./reading
walking
listening to a lecture
Who, Me?
What Can We Do About It?
Develop “postural awareness”
Learn postural corrections
Practice, practice, practice!
Postural Awareness
Body Check:
Check your head and neck posture periodically throughout the day.
Repeated often, the body check will become second nature.
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
Awareness:What Am I Looking For?
Head & Neck Posture:
1. Where is my ear?
2. Where is my face pointed?
Where is my ear?
Correct alignment
Where is my face pointing?
The sunflower concept
Where Should It Be Pointing?
Correction
Chin Tuck
Practice:Car seat headrest Up against a wall Pushing towel roll into floor (lying down)
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
Breathing Effects
The Breathing Experiment
Francesca Biasucci, MPT
The Madison Challenge Seminar SeriesFebruary 2009