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Small Changes, Big Differences:

Small Changes, Big Differences:. Preventing Injury And Chronic Pain in Everyday Life Francesca Biasucci, MPT. Common Pain Syndromes. low back pain neck pain headaches and migraine upper back pain sciatica shoulder/shoulder blade pain. Chronic Pain Causes. Traumatic I njury

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Small Changes, Big Differences:

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  1. Small Changes, Big Differences: Preventing Injury And Chronic Pain in Everyday Life Francesca Biasucci, MPT

  2. Common Pain Syndromes • low back pain • neck pain • headaches and migraine • upper back pain • sciatica • shoulder/shoulder blade pain

  3. Chronic Pain Causes TraumaticInjury car accident sports injury fall

  4. Chronic Pain Causes Congenital Conditions scoliosis leg length difference bony anomalies

  5. Chronic Pain Causes Repetitive Strain Injury sports work home/childcare

  6. Chronic Pain Causes Poor Body Mechanics lifting bending twisting kneeling rising

  7. Chronic Pain Causes Poor Posture standing sitting walking

  8. Review: Chronic Pain Traumatic injury Congenital conditions Repetitive strain injury Poor body mechanics Poor posture

  9. Which can you control? Traumatic injury Congenital conditions Repetitive strain injury Poor body mechanics Poor posture

  10. Poor Posture :What’s the Problem? Headaches & neck pain Degenerative bony changes Upper back and shoulder pain Degenerative soft tissue changes: discs, muscles, fascia, tendons, etc. Low back pain

  11. Today’s example: Head and Neck Position Forward Head Posture

  12. Consequences Adaptive muscle shortening of suboccipitals Adaptive muscle lengthening of interior neck muscles Compensatory shifts in alignment below the neck: upper back, low back, pelvis

  13. Compressed vertebrae and intervertebral discs Compressed nerve roots affecting neck and arms/hands Muscle pain, referred pain and over time, chronic pain in head, face, neck and shoulders Respiratory effects

  14. desk workdrivingwatching t.v./readingwalkinglistening to a lecture Who, Me?

  15. What Can We Do About It? Develop “postural awareness” Learn postural corrections Practice, practice, practice!

  16. Postural Awareness Body Check: Check your head and neck posture periodically throughout the day. Repeated often, the body check will become second nature.

  17. Learn Postural Corrections Learn how to correct what you find in your Body Check Do this 1000X/day... Corrected posture becomes the new normal over time

  18. Awareness:What Am I Looking For? Head & Neck Posture: • Where is my ear? • Where is my face pointed?

  19. Where is my ear?

  20. Correct alignment

  21. Where is my face pointing? The sunflower concept

  22. Where Should It Be Pointing?

  23. Correction Chin Tuck Practice: Car seat headrest Up against a wall Pushing towel roll into floor (lying down)

  24. Chin Tuck: Why? • realigns cervical spine to more efficient position • stretches shortened front and back of neck muscles • strengthens weak and stretched interior neck muscles • relieves pressure on nerve roots

  25. Breathing Effects The Breathing Experiment

  26. Francesca Biasucci, MPT The Madison Challenge Seminar Series February 2009

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