Authored by Dr. Jillian Skluzacek

These last few weeks have abruptly changed our work dynamic, and many of us are now forced to work at home in a totally new environment. Even though this change is temporary, the benefits of a comfortable workspace are long-lasting.
 
While it may seem convenient to stay in bed or on the couch with a laptop to work, this is not an ideal space for your body positioning and can contribute to poor posture habits. Poor posture places excessive strain on postural muscles which, over time, become more prone to injury and pain.
 
Conditions linked to poor posture include, but are not limited to:

• headaches
• joint pain
• rounded shoulders
• degenerative arthritis
• fatigue
• muscular imbalance and tension
• carpal tunnel 
• and digestive issues such as slowed digestion and heartburn (1).

To reduce the risk of these conditions, effort must be placed into our workspace ergonomics to promote a healthy posture. And while you’re at it, why not create a well-rounded comfortable environment to work in to promote motivation, relaxation, and improved mental energy!
 
First, find a room that you feel comfortable working in, with a desk and chair for your workspace. Choose a space that will allow complete focus, with minimal distractions. Below are a few key aspects to keep in mind while assembling an at-home workstation.
 
Choose a desk space that is a level, sturdy surface providing adequate room for all work materials. Your computer should be placed at eye level to keep your head in neutral position and avoid forward head leaning. If phone use is a large requirement of your job, use a headset to avoid neck strain that can occur while holding a physical phone. 
 
Ideally, a desk to transition between sitting and standing is the best of both worlds to encourage movement but also allow times of rest. When standing, remember to add props to support your computer positioned to eye level. You can purchase a computer stand made for this purpose, or DIY with items such as sturdy books - no judgment here! For proper body alignment while standing, visualize a straight downward line connecting your ears to shoulders to hips to knees and ankles.
 
Next, determine which chair is best suited for your desk. We recommend your chair to have adequate low back support, soft armrests that allow shoulders to relax, and adjustable height to allow feet to rest flat on the floor or on a footrest.
 
If sitting, place both feet flat on the floor. Arms and thighs should be near parallel to the floor. Keep forearms straight in line with wrists and hands; prolonged bending of wrists is a stressful position that can aggravate wrist discomfort. If using a laptop, the keyboard can’t be altered so addition of a Bluetooth connected separate keyboard gives flexibility with positioning and support. Your visual alignment guide for sitting creates a straight downward line connecting your ear to your shoulder to your hips. This positioning should allow you to relax your shoulders while working to reduce muscle tension.
 
An extra bonus of proper posture allows improved ability to practice breathing into your abdomen. Breathing through your abdomen fully expands your diaphragm resulting in increased oxygen exchange. Breathing through your chest - or shallow breathing - results in less oxygen exchange and requires utilization of front neck muscles and intercostal muscles (between your ribs), which can lead to muscle fatigue and discomfort.
 
For a further detailed look at proper ergonomics in the workplace and visualization, check out OSHA’s guidelines found here (2).
 
Even in the best posture, it is not recommended to sit in a stationary position for prolonged periods. Did you know the discs in-between each of the spinal vertebrae do not have blood vessels? They rely on hydration and health through..MOVEMENT! Change positions every 30-60 minutes, this includes transition between sitting and standing at the desk, stretches and yoga, or walking.
 
Lastly, put extra effort into making your workspace unique and tranquil so that your time there is more enjoyable. A few ideas to spruce up your workspace include:

• Addition of plants for a connection to nature
• Access to natural light (Note: Try not to position bright light source directly behind computer screen as the contrast can make screen visualization difficult and lead to eye fatigue.)
• Candles (used in a safe, monitored manner) for a relaxing, warm ambiance
• Family/vacation photos for positive visualizations and an extra motivation for your work
• Light therapy box (also known as SAD lamp) to increase mental energy and positive mood
• Write motivational post-its or hang your favorite quote to remind yourself of how great you are doing and for daily motivation
• Adequate water intake and snacks to maintain mental and physical energy
  • Additional bonus: staying hydrated gives us a natural reminder to take breaks
  • Note: Working from home can easily increase caffeine intake due to convenience. Limit caffeine to morning use and try an herbal, caffeine-free tea in the afternoon

 
Remember that mental health is just as important as physical health. If you are feeling stressed, take an extra moment to refocus your mindset. Check out this previous blog for a list of resources that was compiled by the Wellness Minneapolis Team to keep grounded and calm.
 
​
Please contact us if you are experiencing persistent postural-related pains so that we can provide further recommendations for at-home relief.  
 
 
 
References
1. 3 Surprising Risks of Poor Posture by Harvard Health Publishing.
2. Computer Workstations eTool by Occupational Safety and Health Administration.

Q: What made you choose to pursue your profession?
A: I have always felt a strong urge to help others and to be a part of the healthcare system. I occasionally visited a chiropractor throughout high school to support my athletic activities, but never dreamt of becoming one until it was suggested to me; once I started researching into the schooling and career, it clicked! I began graduate school, learning about the power of our bodies motivated me to start making healthy habit changes and I was astonished at the results! Growing up, I was what my parents called a ‘catcher’; I was always sick. By supporting my body with chiropractic adjustments, exercise, and healthy eating habits, my illness frequency dramatically decreased and now I rarely get sick (knock on wood!). Becoming a chiropractor has helped my family value and care for our bodies and I am grateful for the ability to influence others to do the same!
 
Q: What keeps you engaged in your profession?
A: The longer I am in practice, the more I become inspired and amazed at the potential of our bodies. I believe in addressing the source of the issue, not just the symptom, and my goal is to empower others to take control of their health. Chiropractic care supports your body to function at its best. Who wouldn’t be excited about that?!
 
Q: What kinds of clients do you like working with most?
A: My passion resides in supporting women prior to conception, throughout pregnancy and postpartum; and of course, meeting the little one after!  I have advanced training in Chiropractic for Pregnancy, Craniosacral Therapy for Infants and Pregnancy, and Evaluation and Rehabilitation of TOTS (tethered oral tissues) in Infants. I utilize Spinning Babies Techniques® and have a Certification in the Webster Technique to optimize pelvic positioning throughout pregnancy. I am currently a member of the International Chiropractic Pediatric Association (ICPA) and plan to continue my pediatric education with future ICPA courses.

Q: Tell us about a time you really connected with a patient.
A: An infant first presented for care following a lip and tongue-tie release procedure, seeking chiropractic care, craniosacral therapy, and rehabilitation exercises. They were struggling with a weak latch while nursing and jaw tension. After the first treatment, their mom noticed an immediate positive change in nursing. After three treatments, their mom mentioned how happy and relaxed baby’s demeanor was; she then explained how previously, baby would have periods of irritability, needed to be held, and would not tolerate simply lying on the floor alone (this was something we had not discussed before!) Not only were we addressing the main issue of concern, but there were also other improvements occurring that positively affected the whole family. The encounter refreshed my excitement for the holistic effects of chiropractic.
 
Q: What is your favorite meal?
A: I LOVE SOUPS! Ramen, cauliflower, bone broth, chicken noodle, pho, root vegetable, mushroom, and vomacka (a Czech soup)… just to name a few! Living in Minnesota, I need the warmth to get me through the winters and the smell of a broth simmering all day is heavenly!
 
Q: How do you spend your free time?
A: Majority of my free time is spent with family and friends. My husband and I love to travel and explore whenever we get the chance- I am obsessed with beautiful scenery and new food. I try to be outdoors as much as possible- preferably at a lake!
 
Q: How do you celebrate living in your body?
A: Activities that bring me joy are yoga, walks with my pup Alton, swimming, and my newly purchased standing paddleboard! I take pride in cooking healthy meals for my family and am looking forward to summer to begin a garden for fresh ingredients!
 
Q: What do you look for in a health care practitioner?
A: I look for someone who will listen to my concerns and address them with empathy. If they do not have the answer, I appreciate honesty and guidance to point me in the right direction!

Authored by Jen Myers-Jones, LAc

We frequently take our shoulder for granted until we encounter injury or trauma. The shoulder is actually several joints that combine with muscles and tendons that allow a wide range of motion. This provides us the ability to balance on a beam, bowl a perfect frame or hide a present behind our back. Due to its versatility, the shoulder is also one of the more commonly injured joints. Whether you tore the rotator cuff, fray a ligament deep in the tendons, have osteoarthritis or tendinitis, the pain can impact your daily life.  Pain can abruptly appear or sneak up with time and repetitive motions from sport or physical tasks, with pain levels fluctuating from subtle to agonizing.

Shoulder pain can include:
- pain that is worse with motion
- numbness and weakness of the shoulder muscles
- inability to rotate the shoulder or lift the arm over head
- Trouble sleeping due to pain

Acupuncture is a very effective way to treat shoulder pain, and in conjunction with fire cupping can help to move the stagnant energy thereby stimulate healing. Acupuncture reduces inflammation levels, bringing down swelling. Fire Cupping is like a deep tissue massage across your back, neck and shoulders. Bringing the combination of suction and movement, Fire Cupping releases the tight muscles and liberates frazzled nerves.

Using diagnostic tools from Traditional Chinese Medicine(TCM),  we will develop a treatment plan for your injury. This plan is based on your health history, including the length of time you have been suffering from the shoulder pain. If this is a recent injury the number of treatments could be as little as 5, while reoccurring shoulder problems can extend the number of treatments needed. Many patients state that they are able to get a more restful night sleep after treatment.

Self care for shoulder pain:
    ⁃    A warm bath in Epsom salt which is magnesium base and has a soothing effect
    ⁃    Magnesium oil which can be sprayed directly on the shoulder. I generally tell people to cut the strength of magnesium oil down to 1/3 oil, 2/3 water in a small portable spray bottle. The oil is very tacky and has directions to shower 20 minutes after use. By diluting the oil you can bring it to work or keep it on your night stand for when you wake with pain.
    ⁃    Topical ointments that can give relief. At Wellness Minneapolis we have a roll on essential oil blend by Veriditas Botanicals called “Just Plain Relief”, with a combination of peppermint and helichrysum essential oils. Helichrysum has major anti-inflammatory properties. The peppermint is there to vasodilate and penetrate the helichrysum deeper.
    ⁃    Ice or Heat can be helpful as anti inflammatory agents. TCM would always suggest a heat pack to encourage the healing process. That being said you are the best judge of what is helping, so try icing the shoulder or alternating between hot and cold.
    ⁃    Nourish your body with your best food choices. This can be a challenge when we are not as mobile as we wish to be. TCM would suggest bone broth or miso soup, and generally eating warm foods with ginger, and higher nutrients.
    ⁃    Rest, don’t overexert yourself physically. We have a tendency to push our limits when frustrated by our injury’s limitation. Think about using a brace or other device that limits motion. Healing takes time.

Acupuncture can help you lower pain levels, reduce inflammation, increase your range of motion, relieve stress and boost your immune system. Shoulder pain can hinder your work and lifestyle. Get back to your regular schedule with acupuncture.

Authored by Anna Forliti

Low back pain is no laughing matter. It is a leading cause of disability. It has a huge negative effect on the economy. And all too often low back pain leads to prescription drug addiction, cortisone shots, and surgery.

More impactful than the statistics and the studies is the real life story of how it affects you and your life. Pain is affects the quality of your health, your relationships, your work, your happiness and peace of mind. If you are feeling frustrated and hopeless you are not alone. Deep inside, you know there has to be another way.
 
You don’t want to follow the symptom treating crowd that tells you that you need a quick fix. You are courageous, tenacious and savvy — ready to take action to address the cause, because you believe in your body’s amazing ability to heal. You just need a little guidance on how to get there.
 
What causes low back pain?
There are many things that can contribute to low back pain. Injuries and accidents are one way that low back pain may show up. Often times, these injuries can be prevented by lifestyle changes which I talk more about below. Sometimes low back pain creeps up on us over time. As our bodies adapt to our environments (sitting too much, spending too much time at a computer or in a car, etc.) we can develop postural imbalances that eventually lead to pain and limitations.
 
My experience with low back came on after the birth of my second child. My son’s birth was not the cause of my pain, rather it was the final straw that pushed me further out of balance and into pain.  I’ve been there. I had chronic pain and it changed me - 

• Taking my thoughts – leaving me less focused, less patient and less present in my relationships.
• Taking my actions – forced to change my activities and life to accommodate for the pain and limitations.
• Taking my time, energy, and money – feeling frustrated and hopeless after trying many things without any lasting relief.
• In a sense, the constant stress sucked the pure joy out of each day.

 
So on some level I get you and what you are going through. And I’ll share some things that helped me to eliminate my pain and remain pain free over the past 13 years. As a posture expert I have years of experience helping people discover how they can heal from chronic pain.
 
4 basic things you can do to both prevent and heal from low back pain:
 
1.  Bring your body back into balance by addressing your postural alignment.  
When your joints are aligned, then you are moving more efficiently through your joints and are not putting undue pressure on your spinal discs. Also if you are aligned then your muscles are balanced and there is no need for muscle tension or pain. 
 
I highly recommend having your posture assessed by a postural alignment expert where you receive an individualized and holistic approach to your healing focused on getting to the cause of pain. This process includes assessments, posture photos, and menus of exercises designed to realign your body to create more balance in your body so you can begin to eliminate the pain. 
 
I offer a complimentary 15 minute consult where you can learn more and I would love the opportunity to connect with you.
 
2.  Stay hydrated.
Your body is made of mostly water and every system in your body requires water to function efficiently. For example, water helps to remove toxins from your body, carry nutrients and oxygen to your cells, aid digestion and prevent constipation, cushion joints, protect organs and tissues, regulate body temperature, heartbeat and blood pressure, and so much more!
 
Begin with drinking a minimum of eight 8-ounce glasses of water daily. Water intake should be individualized and will vary depending on factors like the temperature of your environment, your weight, how active you are.
 
3.  Healing foods.
Inflammation in the body contributes to chronic pain. Be mindful of the foods you are putting into your body and whether they are promoting healing or creating more inflammation.
 
A few of the standard inflammatory foods to avoid include:  sugar, dairy and gluten.
Incorporating lots of colorful veggies, healthy fats and proteins will make your body happy.
 
4.  Move in anyway that feels good to your body. 
Do your best to avoid positions and movements that intensify pain. Be creative about finding new ways to move that feel good to your body. And then as you begin to address the underlying causes you find find that your body will be able to do more and more.
 
I invite you to reach out and connect with me if you have any questions.  

Wishing you a happy, healthy, and pain free 2019!!!

​~Anna

Authored by Anna Forliti

Recently I received a bright and lovely bouquet of flowers which included 3 roses. Over the next week, two of the roses fully bloomed gifting their colors, floral scents, and beauty. Then slowly, they wilted and died after brightening my home and life. The third rose significantly outlived the two blooming roses, but it remained tightly closed hiding its inner beauty and gifts. Writing this now I question whether it was ever fully alive.

I took this as a sign. A grateful reminder...

Remaining closed, allowing limiting beliefs and fears to keep one small or hidden serves no one. In what ways am I being closed? In what ways am I playing small? In what ways am I allowing fear to stop me?

A reminder to choose to bloom fully, wide open, sharing my gifts like the two roses that brightened my life. Where am I being called to bloom more fully?

I choose to BLOOM. I choose to live, to love, to create, to shine.

It is fascinating to witness the act of blooming in whatever form it takes. Through my work as a Postural Alignment Specialist and Advanced Exercise Therapist, I often have the honor of witnessing people’s lives transform in different ways. I coach people to eliminate chronic pain through postural alignment, breath, and movement. As postures open up, muscles become more balanced, joints become more aligned and pain begins to dissipate. But it doesn’t stop with the musculoskeletal system or even the physical body. All of the human systems begin to function more efficiently and often people notice a shift mentally, emotionally, energetically / spiritually. Examples include, breathing easier, improved digestion and circulation; feeling more confident and happier, thinking more clearly, greater connection and increased awareness.

If you seek FREEDOM from pain and the fears and limitations that chronic pain creates and the way it effects your day-to-day life, then Postural Alignment is one effective way to promote healing and wellbeing so that you can THRIVE and BLOOM.

Wishing you love and the courage to live your life to the fullest! Go for it. You’ve got this. BLOOM!! 

Authored by Amy Daws, CMT, ShT

​One of the most common areas of discomfort that I hear from my clients is low back tension, especially in the winter. Between shoveling, trying to stay upright on the ice (or not), wearing heavy boots, and huddling to stay warm your back can get the brunt of it. Many of us have suffered from tension in our low backs ranging from stiffness to debilitating pain at some point in our lives. Low back pain can also be caused by injury, accidents, repetitive stress and/or poor posture. Massage is a great way to ease low back pain, strain, tension and stiffness. Stretching between sessions may help you recover faster and prevent re-injury. These simple 5 stretches address and target a few of the most common muscles groups that can contribute to pain in the low back.*

When should I to stretch??
Listen to your body. If you tend to feel stiffness in your low back in the morning, then try doing these stretches right away when you get up or after a shower. If you work a desk job, then try doing these stretches during a break time or at the end of the day. Make a commitment to stretching for a couple minutes each day.

​Cat/Cow Pose

These foundational yoga poses are a great way to get gentle movement in your spine. Start on all fours and slowly arch your back like a cat (Cat Pose). Next slowly release your spine until it is flat (Cow Pose). You should not feel any pinching in your low back when doing Cow Pose. If you do, back off a bit and focus on pulling your tailbone away from your head to create extension in your spine instead of compression in the low back. Throughout the movement, focus on engaging your abdominal muscles.

​Start in a lunge with your knee on the ground. Make sure that your bent knee is not in front of your toes. Your hands can either be on your bent knee or on the ground. Try to keep your spine as straight as possible. If this is enough of a stretch stay in this position. If you feel like you want more of a stretch, slowly twist towards the side of the bent knee. Place a hand on the bent knee leaving the other hand on the ground to stabilize.

Authored by Marian Kimball Eichinger, LAc

As a licensed acupuncturist, I have successfully treated the pain caused by osteoarthritis in the knee with acupuncture and other Chinese medical modalities. Acupuncture treatment for this condition has been shown to relieve knee pain and weakness, and could serve as an alternative to steroid shots or even surgery depending on when treatment begins and how your body responds.

Osteoarthritis (OA) is the most common form of arthritis. It is caused by the wearing away of the cartilage that acts as a cushion in our joints. There are many different causes of osteoarthritis in the knee such as genetics, overuse, infection, and repetitive stress injuries. Interestingly, knee arthritis is most commonly seen in women over the age of 55. The symptoms are swelling, pain, stiffness, weakness and decreased range of motion. Western medical treatment includes everything from rest, ice, heat, maintaining body weight, as well as steroid shots and surgery.

The Traditional Chinese Medical (TCM) model looks at OA with an eye on the whole body, not just the knees. The smooth flow of Qi and Blood is essential to a healthy body. In TCM, pain is generally caused when Qi and Blood are not flowing properly in the body to nourish muscles and tendons. There are several TCM patterns that could impede the flow of Qi and Blood to the knees including Qi and Blood Deficiency, Deficiency of the Kidney and Liver organ systems (in TCM the Kidney organ system governs the bones, while the Liver organ system governs the tendons), Wind Cold Damp or Wind Heat invasion or Phlegm Stagnation. To determine the TCM diagnosis, a licensed acupuncturist will ask a series of seemingly unrelated questions looking for indicators that point toward one or more of the potential patterns mentioned above. For example, if the patient prefers cold on his or her knees, then the pattern most likely involves heat, whereas if the patient prefers heat, then the pattern most likely involves cold. This is how I approached my last patient with OA of the knee.

My patient is a 60-year-old man who works as a remodeler. When he first came to see me in June, he had been feeling pain and weakness for about six months. He had been to an orthopedist and was diagnosed with OA and cartilage degeneration. He received steroid shots which relieved the pain, but he reports that the pain returned after about six weeks. On the day of his initial visit, he was experiencing severe pain when walking up and down stairs, and weakness with walking. He also reported that he had been unable to sit on his knees, or kneel for several months. I recommended that he come for acupuncture treatments once a week for six weeks to start, and then we would reevaluate. The acupuncture treatment involved placing needles in specific locations above, below and on both knees. Other points were included on the hands, feet and ears to facilitate Qi and Blood flow, strengthen the Kidney and Liver systems, dispel wind and reduce dampness, and calm the mind.

When the patient came for his second treatment, he reported much less pain in his knees after the first treatment. By the fourth visit he reported great improvement in his knee pain. He was back to working at his full speed with climbing stairs and ladders and other physically demanding work. We re-evaluated his treatment plan during the sixth visit and moved treatments to every other week, focusing on maintaining the pain-free state.

This patient has maintained his acupuncture treatments every other week for several months. He experiences a slight set back during a time when he has a particularly challenging work schedule or project, but overall his knees are much improved. The type of work he does is very challenging to his knees, therefore I recommend that he continue to come for acupuncture treatment every two weeks for the next few months, at which time he may improve to an even greater extent and be able to start coming once a month.

References:
https://nccih.nih.gov/news/2004/acu-osteo/pressrelease.htm
http://www.arthritis.org/living-with-arthritis/treatments/natural/other-therapies/mind-body-pain-relief/oa-acupuncture.php