stretches for upper back pain

Stretches To Relieve Upper Back Pain

Stretches To Relieve Upper Back Pain

stretches for upper back pain

There is always a lot of focus on lower back pain since that is a common problematic area. But for those of us who suffer from upper back pain, PostureWorks has you covered.

Yoga: Cat-Cow Stretch

Yoga stretches are not limited to yogis. In fact, yoga poses are sometimes the best stretches for back pain. If you are not yet ready to jump into a yoga studio, try this stretch at home:

Starting on your hands and knees, make sure your knees are hips distance apart and your hands are directly under your shoulder blades. As you take a deep inhale, drop your belly down and look up, creating a U-form with your back, pushing your chest out. As you exhale, round your back and suck your belly into your ribcage. Do this for a few minutes and you will find instant relief in your upper back.

Small Back Bend

Another stretch that has yogic backgrounds is a backbend stretch, or cobra. For this stretch, start by lying down on your belly and placing your hands palm down near your ribcage with your elbows bent. Taking a deep breath in, press into your hands and the tops of your feet and press into a small back bend. This is a dual stretch: lower and upper back. By squeezing your shoulder blades together you will feel tension release from your upper back. Do this in the morning or evening to release any stored toxins.

Chiropractic Adjustment

PostureWorks is one of the best offices in San Francisco for chiropractic care. Not only do we emphasize holistic, non-invasive treatment for back injuries and pain relief, our doctors are certified in a specialized technique known as Chiropractic BioPhysics (CPB). CPB uses advanced scientific techniques to treat the source of your pain by conducting a thorough analysis of your body. In addition, getting you back adjusted is more than just beneficial to your spine because it is directly linked to your entire nervous system.

The doctors at PostureWorks are here to treat each individual patient with the upmost care. Drs. Scott Levin, Jason Miller and Corey Todhunter treat the source of the pain with an emphasis on holistic yet scientific healing.

Do not wait to get treatment! To speak to our team, call us at: 415-373-3897.

back pain and shoes, worst shoes for back pain

Best And Worst Shoes For Back Pain

Best And Worst Shoes For Back Pain

back pain and shoes, worst shoes for back pain

Our feet are the foundation of our body and the affect the way we walk, stand, sit and run. When we have a solid foundation, our muscles and bones work together and provide the best support for our backs.

When working to improve your health and posture, it is very important to take a look at where the rubber hits the road – literally.

Your feet are the foundation on which the rest of your body depends. There are a known 26 bones in your body alone, not counting the number of joints, muscles and other aspects that contribute to your body functioning at optimum levels throughout the day. Many problems within your knees, hips, back and even your neck can be traced back to problems originating within the complicated mechanics of your feet.

For example, in regards to women who work in an environment that requires them to wear high heels everyday that could lead to extra lower back stress and misalignment in the body. Flip flops, on the other hand, are so unsupportive that the lack of support can lead to arch pain, heel pain, ankle pain, or knee pain. (link 2)

PostureWorks provides whole body care that is never short of being the best of the best. It is for this reason that the PostureWorks doctors are certified providers of Sole Supports custom-made foot orthotics.

Sole Supports are the only foot orthotics that are calibrated to match each patient’s weight, foot flexibility and activity level. The patented MASS calibrated Sole Support orthotics has been scientifically proven to actually change foot posture and provide long-term improvement in foot biomechanics.

Running shoes are a great option in the meantime to relieve pain and offer more arch support. If you cannot wear running shoes to work, try gel insoles to give your foot better cushion, which directly links to softening the tension in your back.

PostureWorks also offers massages, which can increase blood flow, improve strained muscles and reduce future injury. (link 3)

In addition, Drs. Scott Levin, Jason Miller and Corey Todhunter of PostureWorks specialize in a unique and highly advanced chiropractic technique that very few doctors are trained in – Chiropractic BioPhysics (CPB). This unique, highly advanced scientific method had been proven to help with acid reflux, joint pain and fatigue. (link 4)

Please call us at 415-373-3897 for a free consultation.

herniated disc pain, back pain relief

How To Manage Herniated Disc Pain

How to Manage Herniated Disc Pain

herniated disc pain, back pain relief

There are plenty of ways to hurt your back in San Francisco: running to make the BART each day, straining your back walking the big sloping streets, or sitting too long at your desk at the new start-up company you’re working for. Whether back pain and herniated discs stem from a compression injury or wear and tear Drs. Scott Levin, Jason Miller and Corey Todhunter of PostureWorks in San Francisco’s Financial District say Chiropractic BioPhysics could pinpoint the source of your pain – but there are ways to manage the pain before you get in to your chiropractor’s office.

Boost Your Immune System

Chronic lower back pain can occur for various reasons and it is in fact one of the most common ailments people will suffer from over their lifetime. Approximately 80% of people will experience low back pain at some point in their lives and a high percentage of those injuries will be from a herniated disc. Because of the way our body is designed, our body will react almost instantaneously to pain or an injury. Your body will use all its natural, organic resources to heal an injury. The same goes for herniated discs. Although back injuries may take months or years to heal on their own, you can speed up the process by taking great care of yourself and treating your body right. Eating healthy, taking supplements and drinking plenty of water will help in the healing process by reducing inflammation.

Inversion Stretching

Because our backs take the majority of pressure on a daily basis (walking, running, sitting, driving), it is important to take time everyday to decompress our spine in order to strengthen it and avoid lasting damage. Try this when you get home from work: lie down on your back and put your legs up against a wall. This simple stretch is not only relaxing after a long day of work but it is also great for your lower back. Also, when you sleep at night, put an extra pillow under your knees to relax your back.

Daily Exercise

As much as you want to sit down on the couch after a long day at work, you won’t be doing yourself any favors. Exercise seems like a terrible idea to revert pain but it is actually really good for back pain. Walking, yoga, swimming, jogging on soft surfaces (like sand or grass) and lots of stretching are great ways to reduce inflammation.

If you are struggling with daily back pain, all of the doctors here at PostureWorks want to help you eliminate pain all together and have the training to do so. We specialize in Chiropractic BioPhysics (CPB) – a highly-advanced, scientific, and proven chiropractic technique which corrects and restores your spine back to alignment.

Our systematic method of screening allows us to quickly determine which necessary tests allow us to identify the exact source of your problem and eliminates the hassle and added expense of over utilized testing.

If you are experiencing unresolved chronic back pain and would like to know more about the positive effects of CPB, please contact our San Francisco/Financial District corrective chiropractic office at 415-373-3897 for a free consultation.

Alleviate Back Pain During Long Commutes

How To Alleviate Back Pain During Long Commutes

How To Alleviate Back Pain During Long Commutes

Alleviate Back Pain During Long Commutes

You may sit it in it five days a week; San Francisco Bay Area rush hour! It is aggravating sitting hunched over our steering wheels – and what makes it worse, is when the pain sets in! But don’t panic. Drs. Scott Levin, Jason Miller and Corey Todhunter of Posture Works have simple ways to alleviate back pain the aches while on the road.

Out of Gear

After long stretches of sitting idly, we may find that our backs begin to ache and our necks start to feel heavy, putting more pressure on our spines. The longer this is our routine, the more our muscles weaken and the chronic back pain sets in.

Make Yourself Comfortable

When your health deteriorates, other things begin to suffer as a result. When you go to sit in your car, remove everything from your pockets that may affect your posture. Even the thinnest wallet, or item in your back pocket can leave your spine off-center. Another way to maintain good posture is to move as close to the steering wheel as possible to limit the amount you are reaching forward, which places more stress on your lumbar spine, neck, shoulder and wrists.

Bring An Ice Pack

If you pack your lunch for work toss an extra ice pack into your lunch bag. Ice packs are great for back pain because most back pain stems from inflammation. To soothe your screaming back muscles, cold compresses will instantly calm and relieve back pain symptoms. If you are unable to store and transport ice, you could also invest in a gel pillow that molds to your back and cushions your muscles. This will ease pain while you sit restlessly in traffic.

Take A Stretch Break

When you get to work after driving through mass amount of traffic, stretch your legs and backs muscles while you walk into the office. Take the stairs, stretch while you chat to coworkers at the coffee machine and stand for the first half hour of work in order to give your back a rest before you sit at your desk for 8 hours.

If you experience back pain sitting for long periods of time, driving can be uncomfortable and at times, excruciating. Our team at PostureWorks, who are certified in the highly specialized practice of Chiropractic BioPhysics (CPB), offer 3 tips for alleviating back pain during long commutes. CPB is a unique, non-invasive chiropractic technique that corrects and restores your back to alignment. Unlike regular chiropractic care that mainly focus on immediate pain relief, CPB goes one step further to also correct the source of the problem. Consider this treatment if your back pain is affecting your quality of life.

If you would like more information about our services and to schedule a free consultation with one of our CPB certified chiropractors, call us at 415-373-3897.

are massages good for back pain, can massages help with back pain

3 Reasons Massages Are Great For Back Pain

are massages good for back pain, can massages help with back pain

There are a lot of daily stresses in our lives that can lead to chronic tension in our backs. From commuting during rush hour traffic in San Francisco to sitting in stressful meetings all day, our backs and shoulders end up taking the brunt of our stress. We can feel tight and may become sensitive to even the lightest amount of pressure. These minor things can lead to more complications if the issues are not addressed by a chiropractor. Regular massages are a critical element of the treatment, and can severely reduce injury and pain.

Increased Blood Flow

When your shoulder muscles feel tense or you cannot touch your toes when you stretch, a likely cause is toxin build-up in your shoulders. When trained massage therapists work on your muscles, toxins are released and an increase of blood flow helps to bring much needed nutrition to muscles and tissues. This aids in recovery of muscle soreness from physical activity or soft tissue injury (such as muscle strain).

Muscle Strain Relief

Have you ever experienced a pulled muscle? It can take weeks of resting and can throw your workout regimen off schedule, especially if you are training for serious competition. Regular massages can dramatically reduce your risk for injury. Most pain in the lower back is caused by muscle strain over time, like sitting at your desk for hours without a break or twisting your back in an unfamiliar way. When back muscles are strained or torn, the area around the muscles can become inflamed. The inflammation can cause the back muscles to spasm and cause both severe lower back pain and difficulty moving. A massage can help with the soreness and eventually decrease the spasms and support your body’s natural ability to heal.

Improve Your Mood

Ultimately, in addition to feeling better physically, massages help make you feel better mentally as well. Because they are non-invasive, massages are a great method to relieve light back pain and have proven to elevate moods and help the central nervous system circulate more efficiently. The release of stored toxins in your back during a massage leaves more room for positive endorphins to circulate, giving you positive energy.

Visit Your Chiropractor For Further Treatment

Massage therapy is excellent in treating minor aches, pains and injuries. But after seeking out regular therapy treatment, it is typically best to follow-up with a doctor who is trained to identify spinal injuries. Drs. Scott Levin, Jason Miller and Corey Todhunter of Posture Works in San Francisco’s Financial District specialize in a unique and highly advanced chiropractic technique that very few doctors are trained in – Chiropractic BioPhysics (CPB). This practice is noninvasive and combines biology, physiology, physics and anatomy to identify the causes of your pain and discomfort. Once the source is identified, your doctor will create a carefully planned series of adjustments, exercises and a spinal remodeling program to put you on a pain-free road to better health.

In addition, the Posture Works team is skilled in treating acid reflux symptoms, fibromyalgia patients and those seeking a better healthy living routine through non-invasive chiropractor techniques and strategies.

If you are experiencing unresolved chronic back pain and would like to know more about the positive effects of CPB, please contact our San Francisco/Financial District corrective chiropractic office at 415-373-3897 for a free consultation.

Holistic Healing vs Pain Pills

Managing Back Pain: Holistic Healing vs Pain Pills

Managing Back Pain: Holistic Healing vs Pain Pills

Holistic Healing vs Pain Pills

Have you ever visited your primary doctor and complained about back pain that just wouldn’t go away? Maybe you’ve tried many variations of pain pills but you still woke up in the morning stiff and queasy from the shooting pain in your back.

Some people rely on painkillers, for a quick and easy fix. While you may experience temporary relief, medications never fully alleviate the deep root your pain.

Recent studies show the benefits of alternative care – meditation, yoga, eating healthy, highly specialized chiropractors – for chronic back pain sufferers.

A team of researchers explored alternatives to pain medication in treating lower back pain, a chronic and costly condition that plagues eight in 10 Americans at some point in their lives.

One of those alternatives is Mindfulness Based Stress Reduction (MBSR). MBSR can alleviate chronic back pain by training the brain to depend less on painkillers and more on the body’s natural abilities to heal the injury.

What is MBSR?

MBSR is becoming increasingly popular in the United States. It involves training in observing, acknowledging and accepting thoughts and feelings including pain. The training also includes some easy yoga poses to help participants become more aware of their bodies.

With the help of MBSR, patients accept pain, and avoid relying on prescription medication. A 2015 SAMHSA prescription medication study revealed that 1.9 million Americans age 12 and older abused or were addicted to pain relievers. Chiropractors are aware of this epidemic, and are always looking for new, non-invasive ways to support patients on their healing journeys.

The power of the chiropractic adjustment is extremely far reaching in its health benefits, due to its direct relationship to the nervous system. Chiropractic BioPhysics (CPB), for example, is a highly advanced, scientific and proven chiropractic technique that corrects and restores your spine back to alignment. Drs. Scott Levin, Jason Miller, and Corey Todhunter at PostureWorks in San Francisco’s Financial District, hold advanced certifications in CPB and together they have helped many Bay Area residents not only improve their overall posture, but also completely eliminate chronic spine pain.

Chiropractic adjustments are offering the same relief as medical/pharmaceutical applications in addressing back pain, while far exceeding their ability to restore range of motion and function.

Chiropractic care accomplishes this while improving nervous system communication between the brain and organs resulting in improved systemic health. Pain medications ignore the root cause of pain to begin with and then tax the liver and kidneys while eroding the lining of the digestive system.

If you are experiencing unresolved chronic back pain and would like to know more about the positive effects of CPB, please contact our San Francisco/Financial District corrective chiropractic office at 415-373-3897 for a free consultation.

finding a chiropractor, what to ask your chiropractor

What To Look For In A Chiropractor

What To Look For In A Chiropractor

finding a chiropractor, what to ask your chiropractor

Chronic pain in your back can have a huge impact on your quality of life – from being active or traveling, to having a social life, pain along your spine can be detrimental. So when looking for a chiropractor to treat your pain, it is important to ask the right questions, do your research, and eventually find a doctor that you feel most comfortable with.

Find A Specialty That Works For You

Similar to physicians, many chiropractors are trained in specialties as well. For instance, Drs. Scott Levin, Jason Miller, and Corey Todhunter at PostureWorks in San Francisco’s Financial District, hold advanced certifications in Chiropractic BioPhysics (CPB) – the most scientific, researched, published, and results-oriented corrective chiropractic technique. Together, they have helped many Bay Area residents not only improve their overall posture, but also completely eliminate chronic spine pain.

When researching for a chiropractor, look for what certificates they have and if they have ever had additional training in other services, such as nutrition.

Know Your Chiropractor’s Philosophy

Many chiropractors have their own personal philosophies regarding certain methods or techniques when treating their patients. Some chiropractors may focus solely on adjustments while others may choose to concentrate on a patient’s overall health to treat pain. Chiropractors may depend on X-rays to identify the problem while others use a more touch point approach, determining in which areas you are experiencing the most pain.

PostureWorks uses top of the line, scientifically tested methods such as CPB to treat all of their patient’s needs. Another treatment they specialize in is Disc Decompression Therapy, which rejuvenates spinal discs without an invasive procedure.

Talking to your chiropractor about which methods they use to care for their patients will give you a better idea of what treatment you are looking for.

Questions To Ask Your Chiropractor

Before committing to a chiropractor, asking the right questions will help you feel more comfortable while being treated, especially if you need to visit your chiropractor on a regular basis. It is a good idea to speak to your primary care doctor before visiting a chiropractor, so they can provide you with any additional information you might need.

Make sure to ask if your chiropractor is willing to work with your primary care doctor, and is also willing to consult outside specialists, if needed. Another important question to ask is what you can expect at your first appointment. This can help you feel better prepared.

At Postureworks, our mission is to be San Francisco’s community resource center for optimal health and healing using specialized techniques such as CPB. The PostureWorks Spinal Rehab and Wellness Center not only provides its patients with the most effective and reliable methods of treating musculo-skeletal conditions, but empowers patients with the knowledge and tools that allow them to protect themselves from future injury and to positively influence their own future state of health.

Please contact our San Francisco/Financial District corrective chiropractic office at 415-373-3897 for a free consultation.

Reduce Straining Your Back At Work

How To Reduce Straining Your Back At Work

How To Reduce Straining Your Back At Work

Reduce Straining Your Back At Work

Sitting in your office chair all day can be draining, especially if you have a sensitive back prone to soreness. Working hunched over at your desk all day can lead to chronic pain along your lower back if you do not take extra care and pay attention to what your back is telling you. Going for a 5-minute walk during your break or working while standing can prevent permanent damage. So How to reduce straining your back.

Drs. Scott Levin and Jason Miller of PostureWorks, in San Francisco’s financial district, offer some tips that can help relieve strain on your back at work.

Choose Your Office Chair Wisely

For those of you that can pick your own office chair or bring your own, it is important to pay attention to what kind of chair you will be working in all day. You want a chair that will support your lower back because that is where you are compressed, hunching over your computer all day long. You also want to be able to recline your chair, which will alleviate extra pressure along the spine. Even if you just lean back in your current office chair right now, you will automatically feel less tension in your back.

Adjust Your Body, And Breathe

If a new office chair isn’t feasible, there are plenty of small changes you could do to reduce back pain. Start by inching closer to your desk. Your body should be no farther than an arm’s length away from your monitor. Next, try planting your feet at hip distance apart. This will bring balance to your back as opposed to crossing your legs, which will curve your spine. Planting your feet will also lighten the tension in your knees. And breathe, but from your belly. Take slow deep breaths that fill your belly and slowly exhale, pulling your belly button back into your spine. Not only does this breathing exercise slow your heart rate to reduce stress, it also gives more support to your upper body, allowing your back to take a break.

Listen To Your Body

Do you hold your phone between your shoulder and ear during a conversation? Over time, the way you hold your phone could strain your neck and shoulders. Using a headset helps tremendously. If you hold the phone in your hand, make sure to switch from your left hand to your right when you get tired. Also, taking a micro-break once per hour immensely helps the strain on your back. Tips: take a short lap around your office, go to the restroom or step outside for two minutes to stretch your body.

Chiropractors who have been trained in Chiropractic BioPhysics (CBP) can rehabilitate the spine, reshape it, and restore your body’s health. Chiropractic BioPhysics is the most research-oriented and results-oriented corrective chiropractic technique.

PostureWorks is among only a handful of chiropractic care facilities in San Francisco certified in CBP. Drs. Scott Levin, Jason Miller and Corey Todhunter have helped thousands of San Francisco Bay Area residents regain their health and vitality through chiropractic.

Please contact our San Francisco/Financial District corrective chiropractic office at 415-373-3897 for a free consultation.

Tips to Relieve Stress

San Francisco Chiropractors Offer Tips to Relieve Stress

San Francisco Chiropractors Offer Tips to Relieve Stress

Stress is a normal and even necessary part of life. But too much stress is detrimental to your health. Chronic stress means your body is continuously reacting as though you’re being chased by a bear. Drs. Scott Levin and Jason Miller of Posture Works in in San Francisco’s financial district offer some tips can help relieve stress for daily day.

Some tips can help relieve stress:

Tips to Relieve Stress

    1. Get A Massage. Massage can boost your endorphins, inhibit the stress hormones cortisol and adrenaline, and relax your muscles. It’s a good way to recharge your batteries when you’re feeling overwhelmed.
    2. Meditate. Don’t let the word “meditate” scare you. All you need is a few minutes to spare so you can tune out distractions and negative thoughts, and focus on yourself. You can repeat a positive mantra, such as “I am at peace with the world.” You can focus on your breathing and think positive thoughts. Or you can simply sit in silence and visualize your goals for the day.
    3. Get some exercise. You knew this was coming. Exercise not only keeps your body healthy, it burns away stress hormones, boosts your mood and provides a valuable outlet for negative energy. Just a half hour of exercise a day can boost your endorphins, the “feel good” chemical your body produces.Sometimes all you need is fresh air and sunlight. Taking a step away from the computer and interacting with nature can clear your thoughts and calm you.
    4. Get Social. When you’re stressed, it’s easy to go home, sit on the couch and expect television to provide relief. But research suggests that being social – spending time with friends and family – can help you cope with stress. Plus, being with friends makes you more likely to laugh – and laughter is an excellent way to cut down on stress and fatigue. Laughter changes the physiology of the entire body, from increasing circulation to burning calories.
    5. Trim Your To-Do List. Make a few changes to eliminate the stress points in your life. If you’re stressed by traffic congestion, change your schedule. Leave for work before traffic gets bad, or wait until after rush hour. If you hate doing the grocery shopping, order groceries online and have them delivered. If you’re doing too much around the house, get other family members to  chip in.
    6. Visit your chiropractor. Regular chiropractic care can reduce stress levels, according to study conducted on 12 patients in Japan in 2011. After receiving adjustments for neck pain, patients showed altered brain activity in parts of the brain that control pain processing and stress reactions. Patients also showed significant declines in cortisol levels. Participants themselves reported decreased stress and a better quality of life after treatment.Chiropractic adjustments release muscle tension, which allows the body return to a more balanced, relaxed state. Adjustments also reduce spinal nerve irritation and improve blood circulation. The goal is to convince the brain to turn off the stress response so the body can begin healing.

Chiropractors who have been trained in Chiropractic BioPhysics (CBP) can rehabilitate the spine, reshape it, and restore your body’s health. Chiropractic BioPhysics is the most research- and results-oriented corrective chiropractic technique.

PostureWorks in San Francisco’s Financial District is among only a handful of chiropractic care facilities in San Francisco certified in CBP. Drs. Scott Levin, Jason Miller and Corey Todhunter have helped thousands of San Francisco Bay Area residents egain their health and vitality through chiropractic.

Please contact our San Francisco/Financial District corrective chiropractic office at 415-373-3897 to find out if you qualify for care.

Spinal Adjustments

Denver Chiropractor Explains Science Behind Spinal Adjustments

Denver Chiropractor Explains Science Behind Spinal Adjustments

Spinal AdjustmentsIf you’ve looked at chiropractic with a jaundiced eye, you should be aware of the growing body of research that demonstrates some of the science behind chiropractic.

Pain can modify the way the central nervous system works, leading to what’s known as “central sensitization,” which means the body reacts more severely to pain than it should – in fact, it may even become sensitized to things that shouldn’t hurt, such as ordinary touch and pressure. Call it a “negative feedback loop” in the way people process and experience pain.

Central sensitization plays a role in many different chronic pain disorders, including low back pain and neck pain, whiplash, tension headaches and migraines, rheumatoid arthritis, osteoarthritis of the knee, endometriosis, fibromyalgia, irritable bowel syndrome and chronic fatigue syndrome.

In one study, the authors analyzed 15 years of research on chiropractic as it relates to sensory function, concluding that chiropractic spinal adjustments may disrupt the negative feedback loop and correct sensory dysfunction.

Scientists test sensory function using electrodes to generate electrical signals and to record how the central nervous system responds to these signals. They’re known as SEP tests (sensory-evoked potential). Thus, scientists can track how the brain transmits and processes information. Three SEP studies of patients with neck pain found that spinal adjustments of the neck altered the nature of the electrical signals being fired off by the central nervous system.

Sensory dysfunction can also affect motor control. If you are throwing a ball, for example, the central nervous system has to activate several postural trunk muscles so you maintain postural stability as you throw. People with low-back pain have a delayed reaction time when it comes to activating these muscles. One study showed that chiropractic spinal adjustments reduced this delayed response time, leading to improved muscle reflex and motor control.

Talk to the chiropractor about spinal adjustments

Take this information into consideration if you have chronic pain and have been wary of visiting a chiropractor. Talk with a chiropractor, such as Drs. Scott Levin, Jason Miller and Corey Todhunter at Posture Works in San Francisco’s financial district or Denver Colorado.

Posture Works is one of only a handful of chiropractic offices in San Francisco and Denver area specializing in Chiropractic BioPhysics (CBP), the most researched and results-oriented chiropractic technique. CBP takes chiropractic a step beyond pain relief by relieving pain and discomfort at the source.

Posture Works’ chiropractors have helped thousands of Denver and San Francisco Bay Area residents regain their health and vitality through chiropractic. Contact our Denver or San Francisco/Financial District corrective chiropractic office to find out if you qualify for care.