Upper Cross Syndrome and Your Posture

One of the most common posture related injuries for office workers—people who sit at a desk and operate a computer—is Upper Cross Syndrome.  UCS is one of the most common underlying causes of acute and chronic neck pain, headaches, shoulder pain, mid back pain, and jaw pain.  

Unfortunately, like cardiovascular disease, UCS is a “SILENT” disorder.  It takes years to develop and initially it causes NO SYMPTOMS.  The symptoms become apparent AFTER UCS has made significant changes to the biomechanics of the body—specifically the upper back, neck, shoulder, and jaw.  

The good news is that while UCS is “SILENT” it does give us visual cues.  Most people who have UCS have certain visual cues.  Most will exhibit:
  • Forward Head Posture (ear in front of the shoulder)
  • Increased curve in the Upper Back
  • Winged Shoulder blades
  • Forward, rounded shoulders
Unfortunately, saying “Sit up straight” isn't enough to contract this condition.  Being aware of your posture is a good starting point.  Avoiding, limiting exposure to, or modifying activities that will put you in a bad posture will help, but sometimes that’s not enough.  Prolonged poor posture causes the spine and associated muscles and ligaments to stiffen and shorten in that forward-leaning position.  Trying to consciously correct that posture helps, but if your spine has stiffened in that forward position, you work against your own body in trying to get your back erect again.  Additionally, your neck and chest muscles and spinal ligaments, all of which are elastic tissues, are shortened in that forward position, while your mid-back muscles, which are supposed to pull you back into a better position, are too weak to overcome the forward-pulling tissues.  Consciously trying to correct your spine can straighten your back to the limit of your spine’s stiffness, while stretching the elastic tissues to get upright.  However, when you stop thinking of your posture, the muscles and ligaments begin to pull you forward into that bad posture again. 

Being aware is definitely a good first step, FIXING the problem will require a program consisting of specific chiropractic adjustments, stretching and exercises.  The program is designed to re-establish normal movement, as well as normal muscular length and strength.  For most people with UCS, this program lasts 3-4 months.  

Is there anything that can be done to prevent UCS?  Absolutely!  
1.  Workstation ergonomics are key!  
2.  Take a break—even if only 1-2 minutes an hour, stand up and walk, get water… 
3.  Get lost in your work?  Set an alarm on your phone
4.  Use a lap top at your desk?  Attach it to a monitor and keyboard
5.  Yoga
6.  Regular massages
7.  Stretch

UCS symptoms are misleading.  Pain is the LAST thing to arrive, and the first thing to disappear.  UCS develops over a long period of time without causing pain.  The pain usually vanishes long before the underlying imbalances are corrected.  

For more information, please call the office!  A simple exam can help determine if you have UCS.  From there, I can advise the appropriate treatment plan to correct the problem.

In Health,

Dr. K

Comments

Post a Comment

Popular posts from this blog

Soup’s On: The Bone Broth Edition

Image
Bone broth is a food that I love to recommend and its a topic that has become more mainstream in recent years.   Today I’m going to share with you why I love making, eating, and recommending bone broth.   My name is Dr Kristen Welsh.   I am a Chiropractor, I am a mom to 2 young children, and I've spent a considerable amount of time healing my gut.   About a decade ago, while I was struggling with gut issues, I discovered (thanks too many great resources, blogs, and colleagues) Bone Broth.   So what exactly is Bone Broth?   It is simply the liquid produced by boiling bones in water.   Virtually any type of bones can be used—I’ve used everything from left over bones from a whole chicken or turkey to beef bones purchased expressly for making broth.   Personally—if we eat food with bones (whole chickens, turkey, bone in steaks & roasts) I will freeze the bones until I’m ready to use them.   Bone broth is different from stock or broth in that bone broth is cooked for longer periods
Read more

A New Season...

Image
 Are you familiar with Hygee?  Am I the only one who has been living under a rock and totally missed this concept?  Recently DoTerra introduced their new products for 2021.  I was lucky enough to be able to purchase one of the kits containing all of the new products...  One of the items in there was an oil blend called Hygee—one that my entire family loves!  This word was completely new to me, so I did what most people do these days and searched Google.  And I was amazed.  Hygee is a Danish term or concept that cannot be translated into a single English word.  Instead it’s a word that encompasses a feeling of cozy contentment and wellbeing through enjoying the simple things in love.   As we enter into a new season, this word resonated with me.  It sparked some joy and curiosity.  This weekend saw the first cool crisp nights, the first chili of the season, and my youngest went pull-up free, and my oldest spent the weekend cooking.  It’s also my Birthday week, celebrating as I ente
Read more

The Comeback...

Image
 The Atlanta Braves just won the World Series!   The Braves, a team who won fewer regular season games than any other team in the 2021 playoffs.   A team plagued with injuries to many of their best players.   A team that had more losses than wins at the end of July, finished the regular season with an 88-73 record.  In fact at the end of July the Braves had a 10% chance of making the playoffs and less than a 1% chance of winning the World Series.   The Atlanta Braves were not the best team in MLB from April to September, but they didn't let that stop them.  They showed up every day and gave 100%.  They made corrections, and trades, and kept their eye on the prize.   On November 2, 2021 they did it!  They won the World Series for the first time since 1995!     What a great lesson in life.  In the face of  seemingly unsurmountable odds:  Always Try!  Play to Win!  Never, Ever Give Up! Thank you Atlanta Braves for the reminder and the life lesson.  
Read more