September 4, 2019

Instantly Improve Your Health With Better Posture

Back Pain Post a Comment

Break These Habits To Improve Your Posture

Right now, as you are reading this, how’s your posture? Are you leaning forward, hunched over or are you leaning back with your spine rounded? How about when you stare at your computer or phone screen for hours on end, are you slouched over looking down with your chin almost touching your chest? 

Most people know it’s wise to have good posture but few understand the true implications. Aside from the mental ramifications of exuding poor posture (embodied cognition, look it up!) your sitting and standing habits could play a role in poor circulation, fatigue, muscle pain and strain, breathing issues, neck tension and headaches. On the other hand, good posture can help you maintain the correct alignment of bones and joints, prevent muscle strain, reduce stress and inflammation, conserve energy and decrease wear and tear on the joints. To improve your posture, try some of these quick fixes:

  • Make sure the top edge of your computer monitor screen is level with your eyes
  • Keep your monitor at least 24 inches from your face, directly in front of you
  • If you have two or more monitors, switch the location of the most frequently used to center
  • Adjust your chair to support your elbows, hips and knees at 90 degree angles with your shoulders relaxed and lumbar spine supported
  • Keep both feet on the floor
  • Consider a footstool to take pressure off your lower back and a wrist pad for your forearms 

Other helpful tips for reducing the stress on the musculoskeletal system throughout the day:

  • Take a 2-3 minute break every half hour to stand or take a walk
  • Get a sit-stand desk
  • Use the stairs
  • Print items at the furthest printer from your desk
  • Stretch every hour, even if you can’t leave your chair

When these strategies aren’t enough to keep the pain away, regular chiropractic adjustments, combined with soft tissue release techniques and physical therapy can help. At Integrated Health Solutions our doctors have advanced training in testing and identifying dysfunctions caused by posture and poor mechanics.  If you are looking to make improvements in your posture or are worried about unexplained painful symptoms, making the call may make all the difference. 

Content provided by Dr. Drew Hunt
July 3, 2014

What is TMJ?

Joint Pain Post a Comment

Symptoms and Solutions to TMJ Disorder

TMJ, or temporomandibular joint, is the joint that connects your jaws to your skull. Temporomandibular joint disorder, otherwise known as TMJD, is a disorder of the joint that may create discomfort and pain not only in the joint itself, but the pain may also be sensed around the ear, in the neck area and in the head, often resulting in headaches.

Many of our patients come into our affordable chiropractic clinic, unaware that their symptoms are caused by their TMJD. They often express that their pain is in their neck, around their ear, and up into their head. In addition, many of them describe a sensation of clinching and grinding their teeth, and a feeling of tightness around their jaw. After a thorough exam, we are able to link their symptoms to TMJD.

There is no direct causality of why TMJD occurs, however in most cases it is contributed by tension in the temporal musculature, otherwise known as the temporalis and the masseter muscle, which are the chewing muscles located in your cheek. This tension, that develops, often in forms of trigger points within the muscle fibers, restricts the muscles and joint from their proper function, making the joint problematic and symptomatic.

What can you do to help reduce your TMJD symptoms?

TMJD can be considered a biopsychosocial matter. At our Indianapolis chiropractic clinic, we begin by encouraging and educating our patients on the importance of eliminating external factors and stressors, whether emotional or environmental; many are able to do so through meditation, breathing exercises, and journaling.

In addition, maintaining proper mouth posture will help eliminate undue stress on affected muscles. A proper mouth posture is maintained by keeping lips sealed, teeth slightly separated, with your tongue resting just behind your upper teeth. It is important to be aware of your body posture, as well, when driving, eating, and sitting at a desk. We also recommend refraining from chewing gum, and when possible, chew your food equally on both sides.  We do encourage our patients to consult with their dentist, to make sure there is no dental work that needs to be addressed.

An integrated approach to address the TMJD is the most appropriate treatment plan. At our Indianapolis chiropractic clinic, we address these symptoms and disorder by administering different soft tissue therapies, and when necessary, we incorporate acupuncture and dry needling into the treatment plan. This approach diffuses the trigger points and the tension that has formed along the jaws and the temporal areas, which will also help reduce anxiety and tension.

If you are suffering from tension in your jaw or neck, are suffering from frequent headaches, or have found yourself clinching and grinding your teeth, call our affordable chiropractic clinic, today at 317.449.2020 to see how we can help.

About Integrated Health Solutions

Dr. Charbel Harb is a licensed chiropractic physician and the Medical Director of Integrated Health Solutions. Our core belief is that each patient who walks through the doors is a person, not just a medical record or chart. Our greatest pleasure is bringing joy to our patients and helping them to fully embrace life, allowing them to enjoy each day: active, healthy and pain free.