Entry #15: Next Time You are Picking Up Those Pair of Jimmy Choo …..

So ladies its fall time and a new collection of elegant fancy shoes are rolling down the run way, and as you walk gracefully down Robson Street you glance around for those high heels you greatly wish for.  Here are some information to bare in mind before choosing those massive 5 inch heels next time.   Not only can those brand new high heeled shoes cause pain in your feet, they can cause low back pain as well.  Along with just low back pain, those heels can cause problems in the feet, knees, hips, and all the way up the spine.  Generally the best shoes for your body are relatively flat and provide good arch support for your feet.  But if those high heels are a must at times here are some pointers for you:

When shopping for shoes choose the best times in the afternoon or evening, as this is the time your feet tend to have accumulate the most fluid and have swell throughout the day.  What may have been comfortable earlier could now be tight.

When choosing a shoe:

1.  Make sure to select the correct shoe size and measure both feet.  It is not uncommon to have different sized feet.  Stand-up when taking measurements as your feet expand while standing.

2.  Not all shoes are created equally.  The same shoe size can have different fits depending on the manufacturer.  Make sure to try several sizes to find the most comfortable shoe.  Walk around the store with both shoes on.

3.   Choose a heel height that you can walk in gracefully.  If you walk uncomfortably it can affect your body mechanics over time.

4.  Try to choose a shoe with a heel height of less than 2 inches.

5.  To maximize stability without sacrificing the look of a slender heel, choose a heel that has a narrow silhouette when viewed from the side and a broader base when viewed from the back.  Stiletto heels provide very little support.

6.  Try to avoid buying a recessed heel, this is one of the most unstable heels.

7.  Avoid shoes with many thin straps, as these tend to dig into your skin causing pain and swelling, hence being uncomfortable and affect your overall gait.

8.  The material used to make the shoe can also make a difference.  Leather or nylon mesh allow for more breathing and flexibility in your feet.

9.  Avoid buying shoes that you feel need a break-in period.  Shoes should be comfortable the first time you put them on.

10.  Ensure that the shoes have good support for the arches of your feet.

~ www.chiropracticcanada.ca

If you are incline to wear those heels for a fancy event, remember give them a break the next day.  Wear a low comfortable shoe the next day to rest your muscles.  Soak your feet in warm water or give them a nice massage.

If wearing heels is an everyday requirement, then a chiropractor can help prevent back and foot problems.  A chiropractor can prescribe and provide orthotics if indicated.  There are orthotics custom made for high heels as well.  A chiropractor can also treat the low back pain and foot, ankle, knee or hip problems associated with prolong wearing of high heels.

If you have any more questions about high heels or injuries/prevention associated with high heels or treatment options please email Dr. Marcus Wong atdrwong@mybackpainfacts.com

Entry #14: Knee Pain

The knee is a very complex structure of our body leading to a lot of pain after increase exercise or motions.  This is due to the fact that not every individual train their knees properly which can lead to problems even with everyday activities.  As we age our knees become weak and/or tight over time, therefore, even simple activities as running or walking in the park can lead to discomfort and long term chronic knee issues.  Certain parts of the knee is strain and other parts of the knee must over compensate leading to unbalance muscle groups in the knee.  When this happen several treatment options and rehabilitation exercises are available.

First lets describe the basic anatomy of the knee.  The knee is made up of 4 major bones: the femur, tibia, fibula, and the patella.  There are four major ligaments the hold up the knee:  medial collateral ligament, lateral collateral ligament, anterior cruciate ligament, and posterior cruciate ligament.

Several muscles surrounds the knee.  The major ones consists of the quadriceps femoris, hamstrings, and calf muscles.

The anterior portion of the knee is made up of the quadriceps femoris muscle.  This group of muscles comprise of 4 individual muscles consisting of the rectus femoris which is the middle portion of the thigh, the vastus medialis which is the inner portion of the thigh, vastus lateralis which is the outer portion of the thigh, and the vastus intermedius which is the portion underneath the rectus femoris.

The posterior thigh of the knee is made up of the hamstring muscle group.  This group of muscles comprise of 4 individual muscles as well: biceps femoris long/short head, semitendonosis, and semimembranosus.

Lastly the calf muscles which forms the lower posterior portion of the knee consisting of mainly the gastrocnemius and the soleus.

Majority of the patients who comes in with knee pain are usually the ones that have over used their knee.  This will result in certain parts of the knee being too tight (usually the rectus femoris and vastus lateralis) and certain parts of the knee being too weak (vastus medialis).  Muscle imbalance results and knee discomfort and pain are the symptoms.  If this is the case chiropractic treatments made be done.  Such treatment options include:

• Chiropractic adjustments
• Muscle stretching of the knee muscles using Active Release Technique®
• Proper taping of the knee during acute stages for support
• Active range of motion and tubing/strengthen exercises
• Balance/proprioception exercises

In some more serious cases the ligaments of the knee are partially torn or fully torn, in this case medical consultation or surgery are required.  After re evaluation and/or surgery conservative care with chiropractic treatments can be rendered.

In the older population cartilage in the knee may deteriorate and decrease.  When this happens surgery may be need, but conservative chiropractic care may be used at first as well.  Proper supplementation of glucosamine sulfate may also be used.

If you have any more questions about knee injuries/prevention or treatment options please email Dr. Marcus Wong at drwong@mybackpainfacts.com

Entry #13: Not all sunscreens safe! – Dr. Lisa Good

I was reading a blog entry by my co worker, Dr. Lisa Good, and came upon some interesting information that I like to share with others.  She is a naturopathic doctor, which specialize in many internal and external diseases of the body.  She uses herbs/supplements/vitamins and natural diet changes as her main forms of treatments.

This blog is about the new research regarding that not all sunscreens are useful or safe.

Here is the entry from her website www.drgood.com :

The Environmental Working Group is an amazing non profit group that works to expose threats to our health and the environment. They have recently released their annual report to consumers on sunscreen, they say that only 39 of the 500 products they examined were considered safe and effective to use! In a perfect world the ideal sunscreen would block UV rays, immune suppression and damaging free radicals, it would remain effective on the skin for several hours and not form harmful ingredients when degraded by UV light. But in the US there is currently no sunscreen that meets all these criteria.

The full list of the best and worst sunscreens can be found on the EWG’s searchable database: http://www.ewg.org/2010sunscreen/

For more information about nutrition and naturopathic medicine treatments please refer to the website or email her personally at lisa@drgood.com

Entry #12: Summer Time – Air Traveling Tips.

As the summer is officially here, and school is almost done for the year.  Many families and people are planning their long awaited trips around the world.  This usually means numerous hours stuck and cramped into the airplane for many hours.

Comfort is not usually the first word that comes to mind when someone mentions flying.  Sitting cramped in a small space for a long plane ride could lead to neck and low back pain, swollen ankles/feet, leg cramps or in some rare, but more severe cases blood clots or thrombosis.

When preparing for your flight here are some tips to follow:

• When booking your flight try to reserve a spot on the aisle or the window seat, as these seats provide more leg room than the center seat.
• Avoid excessively heavy luggage.  If you need to use heavy luggage get assistance or use the airport trolleys.  Remember proper lifting techniques at all times.
• Keep your hand carry light and comfortable.  Avoid single strap bags, and use a back pack instead to distribute the weight to both shoulders

While on the air plane here are some tips to follow:

• Keep the space under the seat in front of you empty for more leg room and comfort.
• If you are prone to cramping or have predisposing thrombosis condition wear special leggings or stockings, which are made for promoting blood circulation.  These leggings/stockings can be easily purchase from many local pharmacies.
• Moving around is good for your circulation and helps to prevent swollen feet and ankles.  Wear loose clothing and walk about the cabin periodically every 60 to 90 minutes.  Wear shoes you can slip off easily.  Every so often, draw circles with your toes and contract your calves to help prevent blood from pooling in your legs. Tapping your feet can also help increase circulation and reduce the chance of muscle cramping.   Frequently perform seated leg stretches to promote muscle and blood movement in the body.  This will decrease chance of cramps and blood clots.
• For a quick and easy stretch, stand up and raise your arms above your head.  If your neck muscles get sore from sitting, rotate your shoulders back and forth, bend your neck by bringing your ear to your shoulder and by bringing your chin to your chest.
• When sitting for a prolonged period of time, position your lower back against the back of the chair to obtain the greatest amount of support for your spine.  A rolled sweater can also be used for added support. Use the footrests on your seat.  Most importantly, try not to stay in one position for a long period of time. Accept whatever pillows and blankets are available and use them to change the pressure distribution of your body weight on the seat when sitting for a prolonged time.
• Keep hydrated as the humidity in the plane can be below 20%.  When your body is dehydrated this can lead to problems such as muscle soreness or cramping.  Avoid caffeine and alcoholic drinks as these will dehydrate your body faster.  Drink lots of fluids such as water and juices.

Plan ahead, educate yourself and your family about proper airplane tips and safety, and have a wonderful summer holidays !!!

If you have any more questions about traveling exercises and safety email Dr. Marcus Wong at drwong@mybackpainfacts.com

Entry #11: Inversion Ankle Sprain … One of the Most Common Injuries in Basketball

Several of us have experience an ankle sprain to some degree in their life.  Some more than others, but in the game of basketball the ankle sprain injury is one of the most common type of injury.  The two common types of ankle sprains are the inversion and eversion sprains.  Inversion sprains are more common, but the eversion sprains are usually more severe.  Inversion sprain is when the ankle is manipulated or “rolled” medially or “inwards towards the body”.  The eversion sprain is the opposite of inversion as the ankle is “rolled” laterally or “outwards away from the body”.

Ankle sprains can be classified by mild, moderate, or severe.

Mild cases of sprains:

• may be tender to the touch
• might have decrease in range of motion of the ankle joint
• might walk with a slight limp
• might show some signs of swelling.

Moderate cases of ankle sprains:

• tender or painful to the touch
• decrease range of motion of the ankle joint
• signs of limping
• signs of swelling and/or bruising.

Severe cases of ankle sprains:

• there might be signs of fracture
• very painful to the touch
• unable to move the ankle joint
• unable to walk on the foot/leg
• excessive swelling/bruising.

The ankle joint is made up of three bones: the medial malleolus which is part of the tibia, the lateral malleolus which is part of the fibula, and the talus.  Several tendons run along the ankle joint.  The common tendons which may be injured as a result of an ankle sprain are the peroneus longus/brevis and tibialis anterior/posterior.  In some severe cases the achilles tendon may be ruptured or injured.  Several ligaments can be injured in the ankle joint, but the most common ligaments injured in an inversion sprain is the anterior talofibular and calcaneofibular ligaments.

At the first sign of an ankle injury assess the following to determine if there is a fracture or torn ligament or tendon:

• is there severe to uncontrollable pain
• is the injured person able to walk 4 steps, even if its a limp.
• is there severe pain with pressure along the sides of the ankle (medial/lateral malleolus)
• lost of sensation in the leg or foot
• severe bruising and/or swelling around the ankle joint especially the back of the ankle where the achille tendon is located.
• any pain along the sides of the leg or the calf area.
• any abnormal “lump” anywhere on the foot, ankle or leg

If any of the above symptoms or signs are present please seek emergency or professional consultation as soon as possible as there may be a fracture, contusion, and nerve damage.  As this may require surgical repair or casting / bracing by a medical professional.

If there aren’t any of the above symptoms then conservative care at home and by a chiropractor can be taken.

During the first 24-48 hours these steps can be taken:

• Protect the injured area.  Avoid any contact by other objects.  A mild brace may be used.
• Rest the injured area.  Avoid excessive walking and/or running.  Lie down on the bed or rest the foot on a foot stool, etc.
• Ice the injured area.  Applying ice for 15 minutes as needed with 60 minutes intervals to help reduce the initial inflammation/swelling/bruising of the ankle joint.
• Compress the injured area.  Using a brace or supportive tape.
• Elevate the injured area.  This allows the drainage of the swelling/bruising of the ankle.
• NSAIDs or Advil may be taken under supervision / direction of the medical doctor to reduce initial stages of inflammation and pain.

Treatment at the chiropractic office may consist of:

• Scar removal using Active Release Technique®.  As scarring around the ankle joint may decrease future range of motion, and might predispose the ankle to future recurrent sprains.
• Adjustment of the ankle joint to break away scar tissue and realigning the ankle structure.
• Professional taping/ bracing of the ankle
• Passive and active range of motion of the ankle joint
• Tubing / strengthen exercises of the ankle joint
• Rocker board exercises to retrain the neurological receptors around the ankle joint

If you have any more questions about ankle injuries/prevention or treatment options please email Dr. Marcus Wong at drwong@mybackpainfacts.com

Entry #10: New Alarm Bells about Chemicals and Cancer – Dr. Lisa Good

I was reading a blog entry by my co worker, Dr. Lisa Good, and came upon some interesting information that I like to share with others.  She is a naturopathic doctor, which specialize in many internal and external diseases of the body.  She uses herbs/supplements/vitamins and natural diet changes as her main forms of treatments.

This blog is about new contributing factors which may lead to cancer.

Here is the entry from her website www.drgood.com :

The 2008/09 Annual Report of the President’s Cancer Panel was recently published; the title is “Reducing Environmental Cancer Risk”. This report is groundbreaking because the President’s Cancer Panel is extremely mainstream and conventional, finally mainstream docs are saying what Naturopath’s have been saying for some time now, that environmental chemicals are harmful! An article by Nicholas D. Kristof in the New York Times reviews the recommendations made in the Report. These recommendations include:

• Choose foods, toys and garden products with fewer endocrine disruptors or other toxins, especially during pregnancy and childhood

(Information about products is at www.cosmeticsdatabase.com orwww.healthystuff.org.)

• Filter drinking water.

• Store water in glass or stainless steel containers, or in plastics that don’t contain BPA or phthalates (chemicals used to soften plastics). Microwave food in ceramic or glass containers.
• Give preference to food grown without pesticides, chemical fertilizers and growth hormones. Avoid meats that are cooked well done.

• Check radon levels in your home. Radon is a natural source of radiation linked to cancer.

To read the full 200+ page report visit:

http://deainfo.nci.nih.gov/advisory/pcp/pcp08-09rpt/PCP_Report_08-09_508.pdf

To read the entire article visit:

http://www.nytimes.com/2010/05/06/opinion/06kristof.html

For more information about nutrition and naturopathic medicine treatments please refer to the website or email her personally at lisa@drgood.com

Entry #9: Gardening is a Great Exercise !!

Have a look around you, the trees are turning green, the flowers are blossoming, and people everywhere are mowing their fresh green lawns. As the summer approaches, many people are bring out their tools from the shed and getting ready to “jazz” up their garden for the nice summer weather.  Gardening is a great exercise alternative, and you can enjoy the sunshine as well.

Every spring and summer, many individuals take part in raking, lifting, digging, kneeling and planting activities that lead to aches and pains in their neck, low back, and other extremities issues. Improper gardening techniques can cause repetitive strain injuries, lead to degenerative joint and disc problems, cause sprain and strain injuries to muscles throughout the body and wear and tear to joints and muscles.  Here are some following tips to follow for a safe and enjoyable gardening season.

• Always stretch and warm up before starting any activities.  Gardening seems like a stress free activity, but it can lead to strenuous strain to the body resulting in injuries and aches and pains.  Take the time to prepare your body for activity by stretching your low back, shoulders, arms and legs.  Always warm-up and cool down your muscles. Take a short walk around the neighbourhood.
• Always use good proper lifting technique.  Keep the load close to your body with your back straight.  Bend your knees while picking up and putting down the load. Avoid flexion of the trunk and twisting, as this puts lots of strain in your vertebral disc, and can result in injury.  Ask someone for help with heavy, awkward loads.

• Alternate your tasks. Take turns between heavy chores such as digging and less physically demanding tasks such as planting.
• Stand with one leg forward and one leg back when you rake. Raking can put significant strain on your back and arms. So take extra care with this activity.
• Change hands often: Changing hands frequently when you rake, hoe or dig prevents muscle strain on one side of the body.
• Kneel onto grass or soft surface to plant and weed. Don’t kneel on hard surfaces or cement as this can put stress on your knee joints.  Use kneepads or a kneeling mat to minimize the amount of stress.  Constant bending can put strain on your back, neck and leg muscles and joints.
• Change positions frequently. Make a point of changing position every 10 to 15 minutes. Move from kneeling to standing, from digging to planting.
• Make sure that tools are a comfortable weight and size for you.  There are many ergonomically designed tools which are lightweight with long, padded handles and spring-action mechanisms that can reduce strain and effort.

• Get-up, move around, alternate tasks, repeat your stretch routine or sit back, relax and have a cool drink.  Try not to overexert yourself; and take three brief breaks at least once every hour. The work can also be spread over several days! Give yourself a breather. Your back will thank you!

~ www.chiropracticcanada.ca

If you do get injured or have aches and pains stop the gardening immediately.  Trying to push yourself or thinking the pain will go away on its own is not a good thing.  Rest and ice the area for the first 48 hours.  Use ice for 15 minutes intervals with a 60 minute break between each session as needed.  If the problem persists for over 5 days, seek treatment/help from a chiropractor.  Chiropractors play an important role in providing preventative education and early detection of spinal problems, as well as expert care for back, muscle and joint pain and injury.

If you have any more questions about gardening injuries/prevention or treatment options please email Dr. Marcus Wong at drwong@mybackpainfacts.com

Entry #8: Golf Season is Around the Corner !!

The sun is finally out and it looks like its here to stay!!!  Many people start to dust off their golf bags if they haven’t done so already.  Some even started hitting balls at the driving range already couple months ago in the rain and cold breezy weather of Vancouver.  But after a long period of sitting on the couch and the holiday festivities of Christmas and then the Winter Olympics, and the ending playoff run of the Vancouver Canucks, many of us are left out of shape and not quite fit for a nice long season of golfing.  After all low back pain and elbow injuries are the most common conditions suffered by golfers.

Every time you take a swing the spinal rotation of the golf swing can reach up to 160 km/h, which can leave a lot of stress on your body.  Here are some tips to follow to prevent such injuries to your body:

• Strength training of your core muscles are very to important prevent injuries.  The muscles stabilizes your spine and body through each swing, and acts as shock absorbers to prevent sprains and strains.  Core muscle flexibility and strength also increase proper oxygen flow in the body.
• Warm-up and cool-down both before and after your game or session for a 20 minutes, which include gentle stretching and range of motion exercises, as well as a brisk walk or gentle jog to loosen the muscles and joints.  Muscles which should be stretched include your low back, hamstrings, quadriceps, calf muscles, etc.
• Stay hydrated by drinking plenty of fluids before, during and after your game.  Remember that once you are thirsty, you are already starting to dehydrate.  Dehydration affects your energy level and your physical functioning and performance.  When your body and energy level decrease, this is when your body is most prone to injuries.
• Use a wheeled golf cart for carrying heavy clubs. If you must carry your golf bag, buy the ones that have two shoulders straps.  This will spread the weight across a greater area on your back, so there isn’t one side of your back that is stressed throughout the day.  If there is only one strap, alternate sides frequently.  If you find that your bag is getting too heavy, put it down and take a break.  Taking breaks frequently is important, its your body telling you to stop and rest. Further stress will once again make your body prone to injuries.
• When wheeling your golf cart, push rather than pull.
• Golf requires long periods of standing.  Frequently alternate your weight from one foot to the other or rest one of them on your golf bag or cart.  Taking breaks and sitting down if you get dehydrated or really tired.  Gentle stretching of your hamstrings, quadriceps, and calf muscles throughout the game.
• Make sure you have the proper shoes for your type of feet.  Golf shoes with short cleats are the best.  Some times you may need orthodic insoles custom made for your feet.
• Use the right technique for your physical capacity and limits. Adopting a golf swing based on your physical and biomechanical capacity is important.  Amateurs are usually better off adopting a classic golf swing, which enables the hips to turn nearly as much as the shoulders to minimize spinal twisting.  If in doubt, consult a golf pro.
• Sleep well the night before the game, and have an overall healthy diet.  Eat before games and after games to replenish your body.  Playing hungry in any sport is not optimal for the body as your body tires quickly and your body will be prone to further injuries.

Preventing Shoulder Injuries

Shoulder injuries in golfers are common due to the repetitive nature of the swing.  This is a type of repetitive strain injury.  Therefore, a proper swing is very important as you don’t want to repetitively add stress and strain to your shoulders.   To reduce shoulder pain, try these two tips.

• Shorten the back swing slightly. Instead of ending the club head at the 3 o’clock position, stop at the 1o’clock position.
• Strengthen your shoulder, scapular, chest , and back muscles. Your chest and back muscles are large and generate the power in the swing.

Preventing Elbow, Wrist and Hand Injuries

• Select larger and softer club grips and use a neutral grip.
• Select irons with large heads and graphite shafts to lessen vibration.
• Select the correct club length.
• Strengthen your forearm muscles.

Chiropractors can help prevent backpack problems by showing you golf exercises and stretches. Should you suffer an injury from golf, a chiropractor can also provide
treatment for your low back pain or shoulder/elbow injuries.

~ www.chiropracticcanada.ca

Enjoy yourself this golf season, remember to prepare yourself and prevent injuries before they occur is most important!!!!

If you have any more questions about golf injuries/prevention or treatment options please email Dr. Marcus Wong at drwong@mybackpainfacts.com

Entry #7: Groin Injury in Hockey

During the past hockey season, many patients has injured their groin from playing hockey.  As many people who watches hockey realize that groin injury is a very common thing, and can affect the athlete’s performance and recovery.  Some players might not be able to reach the same level of performance again after this injury.  A major reason for this common injury is through improper training of the groin area and skating technique.

Also goaltenders suffer groin injuries as well due to the quick lateral push off movements and splits.  This injury to goaltenders are more substantial then to other positions, as it requires a very strong and healthy groin to be a goaltender.

Lets start off with describing the anatomy of the groin region of the leg.  The groin area is the medial or inner part of your thigh area.  It is made up of several muscles mainly the adductor longus and brevis, adductor magnus, pectineus, and the gracilis.  Any of these muscles can be injured through strenuous skating, which may weaken other surrounding structures such as the hip joint or the knee as these muscles comes from the hip, and attaches to the knee.

Click pictures to enlarge

During skating there are mainly two groups of muscles that are involved, the ones that abducts the leg (move the leg outwards), and the ones that adducts the leg (move the leg inward).  The muscles which are used to abduct or move the leg outward in the initial power stroke to propel the player are the tensor of fascia lata and the sartorius.  The muscles which are used to adduct or move the leg inward in the movement to bring back the leg towards the body are the groin muscle group.  Usually the abductor muscle group is more powerful and tighter than the groin muscles, therefore, if the two muscle groups aren’t equally trained the groin muscles will be overused and injured resulting in a groin pull or strain.

To treat the groin injury it will take time and patience.  The initial part of the treatment will be actively stretching out the scar tissue or adhesion formed from the injury.  As with any tissue injury, inflammation and scar tissue formation is inevitable.  Also loosen up the tight abductor muscles as well.  Once the pain level has decrease and the groin has healed, rehabilitation of the groin area can take place.  First will start off with light stretch exercises and active range of motion of the leg.  Next will be adding some tubing exercises for light resistance rehabilitation.  Lastly, will be strengthen exercises using light weights and properly skating technique.

If you have any more questions about groin injuries or treatment options please email Dr. Marcus Wong at drwong@mybackpainfacts.com

Entry #6: Tension Headaches Affects a Majority of the Population, but a lot of People Don’t Realize it

There are many forms of headaches which people suffer daily.  There are the migraines, tension, cervicogenic, and cluster headaches to name a few.  But the most common type of headache which patients experience and frequently mistaken for migraines is the tension type headache (TTH).  These headaches are usually misunderstood by patients and not readily recognized.  People usually thinks they have got migraine headaches, but in fact has TTH.

TTH are usually described as a band of pressure around their necks and sometimes can migrate to the frontal regions of the head near the eyes.  These headaches usually last for 30 minutes at a time, and usually at the end of the day.  TTH is due to the muscles in the neck tighten up, and referring pain to the temporal regions of the head.  Some muscles which are usually involved are the suboccipital muscles which are located below the base of the skull, and the trapezius muscles which runs from the shoulder blades and attaches  to the base of the skull.  When these muscles tightens, it irritates the nerves hence creating TTH.

One of the best ways to combat tension headaches is through lifestyle changes.  Below are some tips to follow for coping with TTH.

• Exercise regularly because this can help reduce the frequency and intensity of the headaches.  Exercise can reduce stress, relax the muscles and release your body’s natural stress reducers, beta-endorphins.

• Have a well balanced and healthy lifestyle which includes eat regularly and healthy, routine sleep schedule, and avoid stress factors such as alcohol and caffeine.
• Stress is a common factor that produces tension type headaches.  Reducing stress in your life will decrease the frequency.  Develop skills which better organize your life more efficiently.  Take time off and give yourself regular breaks throughout the day to relax and cope with your stress.
• A good posture will reduce tension in your muscles.  Bad posture strains the muscles as it fights to keep up your jutting head and slouching body.
• Keep a headache diary to record what triggers the headaches and what decreases the headaches.  This will help you find out what you are doing correctly.
• Lastly seek treatment from your chiropractor as they are trained to treat your headache and pain, correct your posture, and help you find out aggravating factors and design a good lifestyle plan for you to follow to reduce the frequency, duration, and amount of pain associated with TTH.

If you have any more questions about tension headaches or treatment options please email Dr. Marcus Wong at drwong@mybackpainfacts.com