Our brain will always default to the most familiar position when we aren’t consciously thinking about alignment, so in the course of an 8hr day, we need a different approach to offset the over stressed tissues other than saying, "Sit up straight".
Viewing entries tagged
Drills To Desensitize Your Painful Tissues
A Lesson From Boiling Water
Stress to your body can come in many different mechanisms. It may seem odd, but doing nothing and doing too much can cause similar pain syndromes because each of those scenarios have a common thread; they are performed with a certain posture for a prolonged time with no rest. Re-posturing is a way of relieving that pain from the repetition of daily life.
For better understanding, let’s compare our perception of pain to a pot of boiling water. If we take a pot of water and heat it up (stress it) we expect the water to boil at a certain point, it’s just a matter of time. Once reaching that threshold we can do 2 things to stop the boiling; add cold water or remove it from the heat (stressor).
Adding cold water without removing the heating source will keep the water from boiling for a period of time, but eventually the water will continue to boil. The amount and the frequency with which you add water will alter how long the boiling stops.
Removing the heating source will also keep the water from boiling, but the temperature of the water remains high so it takes less time to reach boiling point if the heat is introduced again.
Cold water in this analogy includes any treatment including massage therapy, physical therapy, chiropractic, stretching, etc. All of these options are great and necessary for certain conditions.
The trick comes in removing the heating source (pain mechanism) for long enough to decrease the water temperature (pain threshold) so it’s not as easy to boil the water, or elicit a pain response. The problem with repetitive stress is it’s often associated with a job description, and quitting your job isn’t a viable option for most. So enter the concept of Re-Posturing.
Essentially, with one exercise we are trying to take our joints through ranges of motion they would otherwise not be taken through in our normal posture. This exercise will be performed for 10-30 seconds every 30 min. This “micro break” done repeatedly throughout the day will alter the stresses in the body enough to allow the overloaded tissues to heal and decrease their pain threshold. This desensitizes the tissue so it won’t be so easy to aggravate your painful condition and any therapy performed will have a more long lasting effect on the pain.
Here is an example of Re-Posturing for someone who sits/drives every day: (Video Here For further Description)
Hands: fingers spread apart as far as possible and palms turned towards the ceiling.
Elbows: Tucked to your sides
Shoulders: External rotation with slight extension
Spine: Stand/sit tall, Chin retracted, breath from belly
Hips: Extended or flexed beyond 90 degrees
Knees: End range extension and flexion
This is just one example but is very common. The more important key is the concept of performing the drill frequently 1-3 times/hr and within your comfort zone while in the stressful posture.
Keep the reposturing principle in mind when attempting to resolve pain which has not been caused by obvious trauma. It may be just the tip you need to recover and enjoy a pain free, mobile life!
For more information on Chiropractic treatment, education on Body Maintenance techniques, or coaching for sustainable exercise programs visit www.ChiroStrength.com or call the office 931-321-1414 to schedule your FREE consultation with Dr. Dunaway.
As more of these pathways (like those responsible for reaching over head, balancing on one leg, being upside down, tumbling, etc.) begin to erode, we drastically advance the aging process due to our inability to move.
By shedding light on these common myths, I hope to encourage those of you who read this to take the appropriate action to relieving your pain instead of chalking it up to Granny’s crummy genes or “it’s all in my head”.
When spinal hygiene is neglected you find yourself saying, “All I did was bend down to put my socks on and my back went out!”. Indeed, you did, but it wasn’t just one time, it was 5,000 times and it was done with a flexed low back and no core activation.