Quite often our patients ask us what the best sitting posture is. Based on our own review of the pertinent literature, we recommend the following…

Maintain Lumbar Lordosis - Several studies have found that a flat or flexed spine (pictured on the right) causes the lower back muscles to relax. Although this may sound beneficial, it places a greater strain on passive structures like intervertebral discs, ligaments and joint capsules. Lumbar lordosis (pictured on the left) loads the various structures of the lower back more evenly so that one area is not exposed to excessive forces.

Allow Postural Variation - Many people are under the impression that once ideal sitting posture is attained you will be safe from pain or injury. Not true. According to several studies published in very credible journals, mixing up your posture keeps the joints lubricated and helps to prevent sustained loading of a single structure.

Allow the Muscles to Help - As mentioned previously, it is not ideal to have the muscles completely relaxed. A recent study published in the journal Clinical Biomechanics looked at female office workers and their sitting posture throughout the workday. Interestingly, they found that the muscles in the lower back were very inactive while seated. The authors of the study found that this was a response to their spines being in subtle flexion (slightly rounded forward, or “flat” in the lower back). As a result of this lowered muscular activity, the subjects of the study endured a sustained stretch of passive structures in the lower back, ultimately causing pain and dysfunction. A gentle contraction of the different abdominal and lower back muscles is recommended to help support the spine and dissipate the load on passive structures.

If you found this information particularly interesting, you may want to review a previous blog of ours entitled “Good Posture for the Lower Back”. Enjoy!

Questions? Comments? Please post them right on the site! Want more? Sign up for our complimentary email feed on the right of this page!

References

Corlett EN. Background to sitting at work: research based requirements for the design of work seats. Ergonomics 2006; 49: 1538-15546.

Mork PJ, Westgaard RH. Back posture and low back muscle activity in female computer workers: a field study. Clinical Biomechanics 2009; 24: 169-175.

Pynt J, Higgs J, Mackey M. Milestones in the evolution of lumbar spinal postural health in seating. Spine 2002; 27: 2180-2189.

Williams MM, Hawley JA et al. A comparison of the effects of two sitting postures on back and referred pain. Spine 1991; 16: 1185-1191.

Disclaimer
The purpose of this blog is to educate our patients and those interested in improving their health and wellbeing. We recommend that you always consult with a qualified health care professional before applying any of the topics or suggestions mentioned on this website. This information is not intended to diagnose or treat your condition. Burlington Sports Therapy, Dr. McIntyre or Dr. McDowall accept no responsibility for any complications arising from the use of any suggestions, exercises or topics of discussion on this site.

In this weeks blog we’re going to address the age old question that enters the mind of every low back pain sufferer at one point in time…what kind of mattress should I buy?

A 2003 study published in The Lancet investigated the effect of mattress firmness on the clinical course of patients with chronic non-specific low back pain. Patients were either given a medium-firm or a firm mattress to sleep on for a 90 day period. Throughout this period patients were asked to rate the level of pain while in bed, rising from bed and pain throughout the day, as well as the level of perceived disability throughout the day. At the end of the 90 day period the results suggested that a mattress of medium firmness improves pain and disability among patients with chronic non-specific low back pain.

A 2008 study published in the journal Spine compared the effect of 3 structurally different mattresses. It investigated the waterbed, a foam mattress and a hard futon mattress. After a one month trial the waterbed and foam mattress influenced back symptoms, function and sleep more positively than the hard mattress, albeit the differences were small.

So what do these two studies tell us? Although a hard mattress is commonly believed to have a positive effect on low back pain, the research fails to support this theory. Unfortunately, the published research has been unable to provide clear evidence based recommendations for mattress selection. Mattress selection is personal and subjective…our best advice is to shop around and find a mattress that suits your individual needs!

Questions?  Comments?  Please post them right on the site!  Want more?  Sign up for our complimentary email feed on the right of this page!

References

Bergholdt K, Fabricius RN, and Bendix T. Better Backs by Better Beds? Spine 2008; 23: 703-708.

Kovacs FM, Abraira V, Pena A, et. al. Effect of firmness of mattress on chronic non-specific low-bacl pain: randomized, double-blind, controlled, multicentre trial. The Lancet 2003; 362: 1599-1604.

Disclaimer
The purpose of this blog is to educate our patients and those interested in improving their health and wellbeing. We recommend that you always consult with a qualified health care professional before applying any of the topics or suggestions mentioned on this website. This information is not intended to diagnose or treat your condition. Burlington Sports Therapy, Dr. McIntyre or Dr. McDowall accept no responsibility for any complications arising from the use of any suggestions, exercises or topics of discussion on this site.

Although this area of our website has been primarily used for research reviews and pointers, it is also intended for relaying important notices to our patients.  What’s more important than this?

Lucy Mae McIntyre was born three weeks early on Thursday, February 25th 2010 weighing in at a whopping 6 pounds 3 ounces.  She enjoys crying, sleeping and eating. Thankfully, she has already told us that she wants to be a soccer player!

Recently I was lucky enough to go to Costa Rica for a week of surfing. Needless to say it was a great time, but as I’ve experienced in the past, my shoulders are now paying the price.  For this week’s blog I thought I’d suggest a few exercises for any fellow novice / occasional surfers out there. With some diligence, you’ll either catch waves easier or avoid the type of pain I’m currently experiencing!

Standing Extension - Stand with the elbows close to straight, squeezing the shoulders back and down. From the approximate height shown, extend the arms to a neutral position, primarily activating the latissimus dorsi muscle.

Prone Paddle - While lying with the arm outstretched overhead, pull the resistance down the length of your body, mimicking the surfing paddle. The resistance can be moved up and down to challenge different components of the paddle movement.

Disclaimer
The purpose of this blog is to educate patients and those interested in improving their health and wellbeing. We recommend that you always consult with a qualified health care professional before applying any of the topics or suggestions mentioned on this website. This information is not intended to diagnose or treat your condition. Our chiropractic clinics in Burlington, Dr. McIntyre or Dr. McDowall accept no responsibility for any complications arising from the use of any suggestions, exercises or topics of discussion on this site. Should you have any further questions about these topics please contact our chiropractics clinic in Burlington.

According to the literature, the incidence of injury among distance runners is between 37-56%.  Of these, pain in the area of the patellofemoral joint is one of the most common complaints.  Thankfully, some recent research has uncovered some of the risk factors for this condition.

Traditionally, it has been understood that the risk factors for patellofemoral pain have been related to different aspects of the knee.  Some of these include malalignment of the patellofemoral joint, imbalance in the muscles around the joint, weakness in the quadriceps or abnormalities in the bone.  Interestingly, the scientific research has not been able to agree on whether over pronation or supination in the arch of the foot has any bearing on this condition.

A 2008 study published in the British Journal of Sports Medicine has helped to identify that patellofemoral pain can be related to impact.  Specifically, they found that those who developed patellofemoral pain ran with a higher impact (at footstrike) in the outside of the heel and in the second and third toes (during push-off).  So what does this mean?  Traditionally, patellofemoral pain has been attributed to alignment factors.  Given the new literature, we now know that it can also be related to impact.  Although we don’t recommend that you change your running technique without the help of a qualified professional, you may want to lighten your step if you’re known to be heavy on your feet!  If you’re experiencing knee pain, running related knee pain, patellofemoral knee pain or “runners knee”, call or email our clinic immediately to schedule an appointment with one of our doctors so your condition can be treated effectively and efficiently.

Questions?  Comments?  Please post them right on the site!  Want more?  Sign up for our complimentary email feed on the right of this page!

References

Powers CM, Chen PY, Reischl SF et al. Comparison of foot pronation and lower extremity rotation in persons with and without patellofemoral pain. Foot and Ankle International 2002; 23: 634-640.

Thijs Y, Clercq D, Roosen P, Witvrouw E. Gait-related intrinsic risk factors for patellofemoral pain in novice recreational runners. British Journal of Sports Medicine 2008; 42: 466-471.

Wen D, Puffer JC et al. Lower extremity alignment and risj of overuse injuries in runners. Med Sci Sports Exerc 1997; 29: 1291-1298.

Disclaimer
The purpose of this blog is to educate patients and those interested in improving their health and wellbeing. We recommend that you always consult with a qualified health care professional before applying any of the topics or suggestions mentioned on this website. This information is not intended to diagnose or treat your condition. Our chiropractic clinics in Burlington, Dr. McIntyre or Dr. McDowall accept no responsibility for any complications arising from the use of any suggestions, exercises or topics of discussion on this site. Should you have any further questions about these topics please contact our chiropractics clinic in Burlington.