70% of Adults Complain of Neck Pain, Do You?

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Sportsman in pain

Dr. Grace Walker, physical and occupational therapist and nutritionist, has reviewed a recent study that examined how effective physical therapy was for patients with neck pain. Guess what they found? Physical therapy was successful in treating neck pain. They used 3 methods: electrotherapy, kinesiotherapy, and manual massage. Results showed a combination of the 3 methods was the most effective.

“Neck pain is a common health problem in the United States. It has been estimated that about 70% of adults are afflicted by neck pain at some time in their lives, 10 to 15% of adults report neck pain that has persisted more than 6 months in the past year, and 5% of adults are currently experiencing disabling neck pain.” (Sherman 233)

Neck pain often stems many things; from something severe such as a traumatic injury, to prolonged poor exposure while working or driving. However one thing you might not have known is that injuries affecting other parts of the body, such as the shoulders, back and even hips, may be the root cause of neck injury.

At Walker Physical Therapy and Pain Center, we have an effective program for our patients with neck pain. We look at the “root cause” when treating neck pain to provide insights as to why you are experiencing pain, instead of just a quick fix! We also look at our patients BMI and then look at the daily activities demand.

We come up with personalized programs for each patient to provide results in an affordable, fun and healing environment. Call Walker Physical Therapy & Pain Center to schedule an appointment with an expert and caring physical therapist!

Walker Physical Therapy and Pain Center

1111 W. Town and Country Rd. Ste. 1

 Orange, CA92868

 Phone: 714-997-5518

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90 Degrees- The Optimal Postural Number: 5 tips to keep in mind!

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What does perfect sitting posture look like? If the name of the title hasn’t given it away yet, 90° is the magic number to keep in mind!

What does that mean exactly? Dr. Grace Walker, physical and occupational therapist, shares 5 quick tips below will give you a better idea.

  1. 90° angle at your neck and shoulder
  2. 90° angle at your back and legs
  3. 90° angle at your lower and upper knee
  4. 90° angle at your foot and ankle
  5. 90° angle above and below your elbow
favi ergo 2 final
Walker PT Office Manager, Faviloa, demonstrates the “90 degree rule”.

While seated at your desk at home or work, keep these important postural cues in mind. Sitting down and working all day, one might find their head and shoulders begin to lean forward and their lower trunk begins to tilt backwards, creating a ‘slouched’ position.

This leads to none of the foundational postural muscles to engage, leaving the spine and shoulders vulnerable to injuries. Sitting with bad posture over a long period of time can also lead to nervous system problems.

By incorporating these 5 quick tips into your postural awareness, you can be on your way to reducing incorrect posture and pain! At Walker Physical Therapy and Pain Center, we have trained therapist to help assess your posture and design physical therapy programs to increase postural strength. We come up with personalized programs for each patient to provide results in a fun, affordable, healing environment.

Call Walker Physical Therapy and Pain Center to schedule an appointment with an expert and caring physical therapist!

1111 W. Town and Country Rd., Ste. 1

Orange, CA 92868

Phone: (714) 997-5518

www.walkerpt.com

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Spending too much time on your butt? These 3 exercises can help!

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Close-up Of Young Businesswoman On Chair Having Backpain In Office

Dr. Grace Walker, physical and occupational therapist, is very familiar with pain developed from prolonged sitting. Too much time sitting can lead to muscle atrophy, or shrinking muscle tissue. Also, when you stay in one position for too long, your bones actually press against the muscle and skin in your bottom. This pushes the blood away from your skin. If you stay like this too long, you get what’s called a decubitus ulcer, or bedsore.

On the more extreme side, Mayo Clinic has reported that sedentary lifestyle attributes to nearly 50% increased risk of death from any cause, and 125% increased risk of events associated with cardiovascular disease, such as chest pain or heart attack.

If these statistics are a wake-up call for you, here are three exercises to get you body feeling better!

  1. Crab Hip Hold– Jeremy Frisch, U.S.A.W., owner and director of Achieve Performance Training, says this move is “perfect for zeroing in on all the muscles that don’t see any action when you’re sitting all day: hamstrings, glutes, lower back, and shoulders.”
  2. Resisted Rows– Working over a stack of books or computer all day causes your shoulders to slump forward and your back to hunch. To stretch and strengthen these muscle, check out this instructional guide for rows.
  3. Half Frog Stretch– This yoga pose focuses on the thighs, shoulders, and upper back. These areas are prone to becoming tight after sitting for extended amounts of time.

At Walker Physical Therapy and Pain Center, we have the ability to identify the factors that may be causing pain, and correct them. Our therapists work to understand your activities of daily living to develop personalized exercise programs for you during treatment, home, and work, too.

We develop physical therapy programs for each patient to provide results in an affordable, fun and healing environment. Visit our website WalkerPT.com and call Walker Physical Therapy and Pain Center to schedule an appointment with an expert and caring physical therapist!

1111 W. Town and Country Rd., Ste. 1

Orange, CA 92868

Phone: (714) 997-5518

www.walkerpt.com

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Worplace Ergonomics- Monitors: More Important Than You May Think! Part 3 of 4

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businesswoman working on laptop with neck pain

Dr. Grace Walker, physical and occupational therapist, shares tips on how to design an ergonomic workspace! This is a four part series, today being part 3 of 4. We will be looking at the ergonomic placement and utilization of your computer monitor.

Finding the correct monitor and placing it in the proper position helps reduce exposure to forceful exertions and awkward postures. On top of easing shoulder and neck tension, this helps to prevent other adverse effects such as excessive fatigue and eye strain.

Here are four quick tips to keep in mind when selecting and positioning your computer monitor.

  1. Put your monitor directly in front of you and at least 20 inches away. Viewing distances that are too long can cause you to lean forward and strain to see small text. Distances that are too short may require you to sit in awkward positions to be able to read correctly.
  2. Position the monitor so the top line is at or below eye level. A quick solution for raising the monitor is either a new monitor stand or a stack of wide, heavy books. A display screen that is too high or low will cause you to work with your head, neck or back in awkward positions.
  3. Place your monitor perpendicular to any windows to prevent eye stain due to a glare on the screen. Eye strain can eventually lead to neck and shoulder stain from leaning in to see past glare.
  4. Laptops and tablets are the least ergonomic form of computing! The benefits of using a desktop computer include the ability to adjust the height and distance of the monitor and space computer components, such as the keyboard and mouse, away from each other. Use laptops and tablets only when you must.

At Walker Physical Therapy and Pain Center, we have the ability to address all of the potential variables that may be causing pain related to lack of ergonomic support and repetitive motion injuries that may occur at home or in the workplace. We specialize in working to find the root cause of your ailments, and correcting them.

We come up with personalized programs for each patient to provide results in a fun and healing environment that is affordable. Call Walker Physical Therapy and Pain Center to schedule an appointment with an expert and caring physical therapist!

1111 W. Town and Country Rd., Ste. 1

Orange, CA 92868

Phone: (714) 997-5518

http://walkerpt.com

 

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Workplace Ergonomics- Let’s Address the Desk! Part 2 of 4

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human organs [Converted]

Dr. Grace Walker, physical and occupational therapist, shares tips on how to design an ergonomic workspace! This is a four part series, today being part 2 of 4. We will be looking at the importance of choosing and utilizing a proper desk.

A thoughtfully-designed and properly-adjusted desk will provide ample clearance for your legs, proper placement of computers and accessories, and maximize your ability to maintain an ergonomic posture.

Here are three important tips to consider next time you are sitting at your desk or are considering purchasing a new one.

  1. Your desk surface should allow you to position your computer screen directly in front of you, at least 20 inches away.
  2. Be sure that when writing or utilizing your desk surface, you are able to keep your shoulders relaxed and your elbows near 90 degrees.
  3. If the edges of your desk are sharp, and you find yourself placing parts of your arms or wrists on the edge often, placing piping insulation on the edges will soften the intensity of these surfaces. For this reason desks with rounded edges are preferred by many clinicians. Prolonged exposure to shard edges can lead to nerve impingement’s and circulatory issues. 

At Walker Physical Therapy and Pain Center, we have the ability to address all of the potential variables that may be causing pain related to lack of ergonomic support and repetitive motion injuries that may occur at home or in the workplace. We specialize in working to find the root cause of your ailments, and correcting them.

We come up with personalized programs for each patient to provide results in a fun and healing environment. Call Walker Physical Therapy and Pain Center to schedule an appointment with an expert and caring physical therapist!

1111 W. Town and Country Rd., Ste. 1

Orange, CA 92868

Phone: (714) 997-5518

www.walkerpt.com

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Workplace Ergonomics- Chairish the Hot Seat! Part 1 of 4.

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sleep at work illustration

Dr. Grace Walker, physical and occupational therapist, shares tips on how to design an ergonomic workspace! This will be a four part series, starting today with the importance of choosing a good chair.

Prolonged use of equipment at home or at work that is not ergonomic can lead to many ailments such as carpal tunnel, ulnar and medial nerve inflammation, and also shoulder, neck and back pain.

A good chair is an important investment, just as important as picking a good mattress. There is a good chance you spend just as much time, if not more, sitting in your chair as you do sleeping in your bed! Here are three important tips to consider next time you are in your chair at work or if you are shopping for a new chair.

  1. Chair backs should conform to your back, and the chair should raise up high enough to keep your shoulders at east when you work.
  2. The seat should allow your feet to rest flat on the floor or on a footrest.
  3. Armrest should be soft and allow your shoulders to be relaxed when used.

At Walker Physical Therapy and Pain Center, we have the ability to address all of the potential variables that may be causing pain related to lack of ergonomic support and repetitive motion injuries that may occur at home or in the workplace. We specialize in working to find the root cause of your ailments, and correcting them.

We come up with personalized programs for each patient to provide results in a fun and healing environment. Call Walker Physical Therapy and Pain Center to schedule an appointment with an expert and caring physical therapist!

 

Stay tuned for the next installment of our Workplace Ergonomics series!

 

1111 W. Town and Country Rd., Ste. 1

Orange, CA 92868

Phone: (714) 997-5518

www.walkerpt.com

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Pain Relief for Headaches

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 “Headaches are often the result of pain from the upper cervical extensor muscles” Says Grace Walker, physical & occupational therapist and nutritionist.

Stress is often a component f this. When  a person undergoes stress, he/she tends to tense his/her body into a poor posture; a head forward position adopted with chin jutting and upper cervical extension. The associated upper cervical muscles tighten, trigger points can be palpated and referred pain may be experienced behind the eyes and/or in the occipital, frontal or temporal areas.

 

Walker Physical Therapy & Pain Center’s program for headaches includes:

  • Strengthening of the scapular muscles to support the head and neck
  • Soft tissue and joint mobilization
  • Pressure Point Release to occipital, sub occipital, upper trapezei, and levator scapulae muscles
  • Modalities for pain relief including the 830MLaser and ice
  • A Comprehensive home exercise program

Call Walker Physical Therapy & Pain Center to schedule an appointment with an expert physical therapist!

714-997-5518

1111 W. Town & Country Rd. Ste.1

Orange, CA 92868

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Relieve Neck Pain Through Yoga

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Grace Walker, Physical and Occupational Therapist and Nutritionist agrees with Mike Uhrlaub on the issue of Forward Head Syndrome.

September 9, 2015 By Mike Uhrlaub

Poor posture is the most common cause of neck pain. 20% of the adults in the United States suffer from chronic neck pain. Most of us spend hours sitting in front of the computer or driving in traffic every day.  This leads to muscle imbalances, weakness, and poor flexibility– key symptoms where forward Head Posture can occur.

Forward head posture is where the head is not aligned with the neck and shoulders. The head is actually sticking out in front of the shoulders causing the back to round out.  This causes the muscles of the neck, shoulders, upper back and chest to change how they work. [1]

Why is Forward Head Posture Bad?

 Forward head posture has direct implications for the head and neck. Some neck muscles become weakened, and others become contracted which leads to chronic muscle strain. Stretched ligaments place an imbalance of pressure on the discs in the neck. Over time, these structures become damaged and arthritis and disc problems can result.[2]

 

Do you have Forward Head Posture?

Stand with your back and heels against the wall and if the back of your head does not easily touch the wall you may have forward head posture.

Physical therapist Mike Uhrlaub has found yoga to be quite effective in teaching you proper postural awareness through improving your postural habits and body mechanics.  It also stretches the tight muscles and strengthens the weak ones to improve your posture.

At Walker Physical Therapy & Pain Center, we create a unique program that is adequate to treat issues with the neck associated with Forward Head Posture.

Schedule an appointment today!

714-997-5518

1111 W. Town and Country Rd. Suite 1

Orange, CA 92868

[1] http://flex-pt.com/yoga-for-neck-pain-relief/

[2] http://www.necksolutions.com/blog/correcting-forward-head-posture/

 

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