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January 23, 2018

11 Causes of Shoulder Pain (And What to Do About It)

Shoulder pain is extremely common. It’s estimated that around 25% of all Americans over the age of 50 suffer from some kind of shoulder pain. Given the complexity of the shoulder joints, this comes as no surprise.However, you don’t have to live with shoulder pain – as long as you understand the cause of your pain, and how Intero Chiropractic can help. Let’s take a look at the 11 most common causes of shoulder pain – and discuss your treatment options!

The Most Common Causes Of Shoulder Pain

  • Bursitis – Bursae are small, fluid-filled sacs present throughout the body’s joints. They act as “cushions” reducing friction between muscle and bone. Excessive shoulder use can cause these to become inflamed – causing bursitis and shoulder pain.
  • Muscle strain/overuse – This is the most common cause of minor shoulder pain. Overusing a muscle in the shoulder, such as when golfing, playing tennis, or swimming, can cause serious shoulder pain.
  • Rotator cuff damage – The rotator cuff is composed of multiple muscles groups that hold your shoulder and upper arm in place. Overuse and accidents are the most common causes of rotator cuff damage.
  • “Frozen Shoulder” – Also known as adhesive capsulitis, this condition occurs when your shoulder’s connective tissue becomes thickened and inflamed. Over time, movements become painful, and your range of motion decreases.
  • Tendinitis – Tendinitis occurs from shoulder overuse. The tendons in your shoulders can become thickened and inflamed if you are overusing your shoulders – causing pain and stiffness, as well as occasional range-of-motion issues.
  • Tendon tears – The shoulder is very delicate, and it’s possible to tear a tendon without realizing it. An action as simple as reaching into the backseat of your car to grab a heavy bag or arresting a fall by placing your arms in front of you can lead to a painful tendon tear.
  • Osteoarthritis – Osteoarthritis is a very common cause of shoulder pain in older active adults. Essentially, osteoarthritis is just “wear-and-tear” on your shoulder joints, caused by a lifetime of use.
  • Rheumatoid arthritis – Rheumatoid arthritis can cause shoulder pain and inflammation. Approximately 65-90% of RA patients report some level of shoulder pain and stiffness.
  • Impingement – Shoulder impingement occurs when a piece of connective tissue, such as a tendon, rubs against the shoulder blade. The shoulder blade “impinges” on your soft tissue when you raise your arm – causing pain and irritation, and limiting movement.
  • Instability – If you have previously dislocated your shoulder, instability could be the cause of your shoulder pain. Even a partial dislocation can seriously stress the muscles and tendons, leading to pain, unsteadiness, and an increased risk of re-dislocating the shoulder.
  • Fractures – Shoulder fractures are usually caused by accidents such as falls, or automotive/sports injuries. However, minor shoulder fractures may be hard to notice, especially if other issues like dislocation are present.

How Can I Treat My Shoulder Pain?

Well, that answer depends on the source of your pain! Each of the above 11 conditions requires different treatments. A minor shoulder tendon tear may simply require you to rest and minimize use – while serious fractures or rotator cuff tears could require surgery.

If you’ve been experiencing chronic shoulder pain, it’s important to find the cause – and take appropriate action to restore your life to normal! That’s why you should come to Intero Chiropractic today. Dr. Jerry Hsieh specializes in treating shoulder pain, and can help you understand the cause of your shoulder pain.

Don’t wait. Contact us now for an appointment!

January 23, 2018

How To Get Rid Of Severe Neck Pain

Neck pain is quite common in US adults. It’s been estimated that around 15% of all Americans will experience neck pain or stiffness for at least 1 full day each year. This pain can range from mild stiffness and soreness, to a total inability to turn or move the neck.Often, chiropractic adjustment is the best way to cure this problem. But first, let’s understand the common causes of severe neck pain, and take a look at a few simple exercises that may help relieve neck pain.

COMMON CAUSES OF NECK PAIN

Severe neck pain can be caused by a variety of different issues, such as the following:

Whiplash – Whiplash occurs when the neck and head are forced backward and then forward suddenly. This can have a devastating effect on the cervical spine, and cause severe neck pain.

Whiplash is most commonly caused by auto accidents, but can also result from sudden falls, impact injuries, or heavy hits in contact sports like football, hockey, or soccer.

“Text Neck” – Poor posture can often lead to what’s known as “text neck” when using mobile devices. The use of mobile devices causes us to look down for extended periods of time, which puts a tremendous amount of stress on the neck.

Poor Ergonomics At Work – If you work a desk job, you’re likely staring at a computer screen for over 8 hours a day. Failing to implement proper ergonomic best practices such as proper chair and monitor height/angle can result in a significant amount of neck pain. It can also lead to sciatica pain.

Sleeping Incorrectly – Everyone has gone through this at some point. You “sleep funny” on your neck, resulting in serious and significant neck pain.

This happens when you sleep without proper support for your neck. If your spine is misaligned during sleep, the muscles in your neck will be strained, resulting in aches and pain.

While neck pain can be caused by dozens of different issues, these are by far the most common culprits.

HELPFUL NECK EXERCISES

Note: These exercises are not a substitute for diagnosis and treatment by a qualified medical professional. If you are experiencing severe neck pain, tingling, or numbness, seek medical attention IMMEDIATELY.

If you are experiencing mild-to-severe neck pain due to issues like poor ergonomics or sleeping incorrectly, you may be able to resolve some of your symptoms with the appropriate neck exercises and stretches. Here are some of our favorites:

CHIN TUCK

The chin tuck is easy, and can be done anywhere, making it a great exercise for relieving neck pain.

  • Sit comfortably and stare straight ahead. Locate an object that you can “sight” during the exercise.
  • Move your chin towards your chest while maintaining eye contact with the object you’re “sighting”. You’ll feel a slight, comfortable stretch from the neck to the base of the skull.
  • Once your chin contacts your chest, hold for 5 seconds. Release.
  • Rest for several seconds. Repeat 5-10 times, as desired.

SEATED NECK RELEASE

The seated neck release is a good way to relieve tension on the sides of your neck.

  • Sit comfortably, either on a chair with your feet on the ground, or cross-legged.
  • Place your left hand on the top of your head. Slowly tilt your head to the left.
  • Gently stretch your neck by applying pressure with your left hand.
  • Hold this position for up to 30 seconds, then slowly lift your head to a neutral position.
  • Repeat this stretch on the other side of the neck.

STATIC EXTENSION POSITION

This stretch helps your cervical collar relax, unlocking your shoulder girdle, and allowing your neck to stretch gently.

  • Begin on all fours. Align your wrists under your shoulders, and your knees under your hips.
  • “Walk” your hands forward, approximately 6 inches. Shift your body forward accordingly.
  • Keep your elbows “locked out”, but allow your shoulder blades to relax and collapse together.
  • Now, simply let your head “hang”. This is very important, as your neck will be able to truly relax and “release” from the tension it’s always under.
  • Relax your stomach and allow your back to arch naturally. Breathe slowly and naturally.
  • Hold for 2 minutes. Don’t let your elbows bend.

This exercise relieves the tension your neck is under, and helps relieve pain caused by muscle strain.

SYMPTOMS NOT IMPROVING? COME TO INTERO CHIROPRACTIC!

Intero Chiropractic, in Pleasanton, CA, is the #1 choice for neck pain in the region! We offer professional adjustments from our 3 qualified doctors, and we focus on making you comfortable during your appointments, and restoring you to a normal, pain-free life!

Our patient testimonials speak for themselves – we’re the best in the business! So schedule your appointment today online, or give us a call at (925) 255-5805. We’d be happy to hear from you, and learn how we can help you with expert chiropractic services.

January 23, 2018

5 Back Pain Exercises That Give You Instant Relief

Back pain is a common problem that many adults experience. With many people having a sedentary lifestyle, back pain has become a prevalent condition and it has contributed to a multimillion pharmaceutical and surgical correction industry just to address the problem. Around 31 million Americans experience low back pain, according to the American Chiropractic Association.

When it comes to back pain, what can start off as a very simple feeling of pain can become truly debilitating when left unaddressed. There are many cases wherein the person is even rendered invalid, unable to walk, sit, or run due to the pain. In some cases, it is misdiagnosed as well as a pinched nerve, which makes things even worse. However, with the right diagnosis and treatment, back pain can be overcome.

More so, it can be managed even without medical intervention. But first, what really causes back pain?

Back Pain Causes
Contrary to popular belief, it’s not just the 9 to 5 workers who are constantly strapped to a chair that can suffer from back pain. In fact, even those who lead a very active lifestyle that can suffer more from back pain.

This can be due to carrying heavy weights during workouts especially for more intensive kinds such as Cross Fit, which requires the person to carry weights simultaneously in short periods or bursts. Spasms, tense muscles, ruptured disks may also cause back pain.

Sometimes, certain health conditions may cause back pain such as arthritis, scoliosis, kidney stones and endometriosis.

Exercises Plus Remedies to Relieve Back Pain

Here are some quick exercises and remedies to ease back pain naturally:

Core exercises
Contrary to popular belief, core exercises does NOT mean your six pack muscles (ie: your rectus abdominus). In fact, most people would benefit from strengthening the other muscles constituting the core, especially the transverse abdominus and the internal/external obliques.

Good exercises include rolling exercises and things that challenge you to keep your core stable (like bird-dogs).

Elbow plank, abdominal crunches, and push-ups are also core-strengthening exercises that help reduce back pain.

Breathing exercises
Most people breathe abnormally – you should be diaphragmatically breathing rather than “chest” breathing. Chest breathing can tire out the neck and chest muscles, which can also cause problems for your back.

Not sure how to breathe from the diaphragm?

Try this exercise: Lie down with your back flat on the floor and your knees bent. Put your one hand on your stomach and the other on your chest. Inhale then exhale. You should feel the hand on your stomach move as you exhale. The one on your chest should be still.

Move it
Another key thing to remember when managing back pain is to ensure that you are also constantly moving throughout the day while employing several movements to keep the blood flowing in the area and that your muscles are engaged despite being seated for several hours.

Bruegger’s Posture – This stretching exercise can be done while sitting or standing. If standing, stand tall and spread your legs slightly apart. With your feet turned slightly outward, draw your belly in toward your spine. Bring your pelvis forward and lift your breastbone up. With your palms facing up, turn them and your arms outward and lift them up slightly away from the sides. Then, practice breathing from the diaphragm.

McGill’s Stretch – Dr. Stuart McGill, a renowned spine researcher, recommends 3 exercises to build spine endurance. These 3 are curl-up, bird-dog, and side-bridge.

Cat-Camel – This stretching activity should precede any exercise. Get down on your hands and knees on the floor, resembling a cat’s position. Stretch your upper, mid, and lower back by pushing your back towards the ceiling. Hold this position for up to 30 seconds. Go back to your starting position with your hands and knees on the floor. Press your stomach downwards as you push your buttocks upwards. Again, keep this position for up to 30 seconds. Repeat the exercise up to 4 times.

These exercises can be done even if you are limited with space.

Low impact routines
Another important way to remove back pain is by changing up your exercise routine by alternating low and high impact exercises. Including low impact routines such as swimming and yoga to your exercise regimen can help your back relax. Constant carrying of weights as mentioned can do so much damage on the back in the long run.


Pay attention to your shoes and your posture

It always pays to know the basics! Sometimes, being mindful of one’s posture and shoes is all it takes to turn things around for back pain. If you find yourself hunching over your computer or in your chair, remember to sit up straight, imagine a string pulling your head, and feel relief wash over you. Also, wear shoes that address foot and back pain. Your shoes should support the natural arch of your feet.

If you have flat feet, you definitely need supportive shoes.

Cold Compress for Back Pain

The quickest way to ease back pain is with the use of a hot cold compress. It can be with the use of a water bottle filled with warm water or a warm cloth placed directly on the back. It can also be with the use of a compress filled with hot stones that can be purchased from a spa. These can be popped inside a microwave for a few minutes and then wrapped with a semi-thick towel and then placed on the back while seated or in a supine position.

Pressure Point Massage

For those with more time on their hands, pressure point massage can do wonders. This is how athletes are able to recover from the strenuous exercise routines without risking dangerous injury. Massage also breaks down lactic acid, which in fact is the reason for the heavy and built up feeling that most people suffer from when they experience back pain. Also, with pressure point massage, the therapist can zero in on the problem area.

Sometimes however, massages can do little to help people who are suffering from back pain. If you want to relieve back pain without the use of medications, seek the help of a chiropractor. Chiropractors employ spinal manipulation and other techniques to prevent and treat back pain.

January 23, 2018

Pleasanton Chiropractor Holds Charity Event to Help Abused Women

Pleasanton Chiropractor Holds Charity Event to Help Abused WomenThe Tri-Valley Haven Receives Much-Needed Recognition and Support

Pleasanton, CA, April 6th — Dr. Jerry Hsieh and his team at Intero Chiropractic hosted a successful wine tasting and educational event aptly called Wine, Women, and Wellness. The women-only event was designed to benefit Tri-Valley Haven, a local women’s shelter for battered and abused women and their families. Over 20 local businesses gave generously of their time and expertise to make this event a huge success.

Founded in 2014, Intero Chiropractic is shifting the focus away from what most people think of when they think of a chiropractor. “We get a lot of patients who come see us for traditional stuff like sciatica, but after a few sessions, they realize that we’re not just a “pop your back and send you on your way” type of clinic – we actually find and treat the root cause of your pain.” Says Intero founder Dr. Jerry Hsieh.

Intero’s first annual Wine, Women, and Wellness event was a huge success, raising over $300 for Tri-Valley Haven.

According to Tri-Valley’s own statistics, it only takes $30 to feed a homeless child for 2 days, and $200 to have an advocate at the local hospital for an entire week.
Intero Chiropractic is a Structural Chiropractic clinic that believes in giving back to the community. Specialties include treatment for sciatica, whiplash, low back pain, and injuries resulting from auto accidents. For more information or to schedule an appointment, visit www.interochiropractic.com or call (925) 255 5805