Are We Hurting Ourselves? Part I

How often do we do things throughout the day, which we hope will alleviate some soreness, stiffness, or pain and then wonder if it actually is causing more harm then good? There are several things that are often done, which have become common “mainstays” in our society, which are thought to be helping, but actually have been shown to cause pain or injury. Following are 5 common myths that fall into this “helping more then hurting” category and alternatives that are more beneficial and gentle.

Myth #1: Head Rolls loosen the neck and alleviate soreness
- When you roll your head around on your neck it compresses the joint surfaces and irritates the surrounding tissue.
- Alternative: Gently tilting head side to side, front to back, or turning head right to left with a brief hold at then end of each position will allow muscles to stretch.

Myth #2: Bending and touching my toes is a good way to stretch my back
- Bending at the waist while standing pushes discs between the vertebrae backwards. Overtime, this may cause muscle irritation and possible nerve impingement if done repeatedly.
- Alternative: while sitting in the chair slowly reach forward and let arms hang to the floor. This allows for a more controlled stretch of the low back. Also, if sitting for an extended amount of time try standing up with hands on your hips and slowly arching back. Repeat each 3-5 times with a 10 second hold.

Myth #3: Stretching to the point of pain will make me more flexible.
- Stretching to the point of pain is actually counterproductive, because it causes the muscles to recoil and contract, therefore not producing a stretch at all.
- Alternative: stretch to the point of feeling a pull or gentle stretch, but no pain should be felt at all. A good stretch is held for a minute, but often starting with a minute hold is too much, so breaking it up into 3 sets of 20 seconds or 2 sets of 30 seconds. It will be more comfortable and create better tissue lengthening.

Myth #4: The lumbar support in my vehicle is more then enough to support my back during short or long distance drives.
- When in sitting your pelvis is often rolled posteriorly (also known as tail tucking/pelvic tilt position). When this occurs the lumbar spine is automatically pulled into a flattened or “flexed” position. When this occurs the normal spinal alignment is lost.
- Alternative: When sitting in the car push your rear end all the way to the back of the seat and place a small towel roll in the small of your back (near the belt line region) and lean back against the seat. This will restore your normal spinal alignment and allow for better posture when driving.

Myth #5: Exercising to the point of pain or complete fatigue will make me healthier and stronger.
- When your body is pushed to the point of pain or fatigue it is often causing more then muscle remodeling. More often it causes significant injury and damage to tissue.
- Alternative: When performing strengthening exercises a good amount of repetitions is feeling the “burn” for 3 consecutive repetitions. This may vary from exercise to exercise. Remember that if you want to build muscle mass you want to aim for 8-10 reps. If you are shooting more for muscle tone, you want your goal to be around 12-15 reps. Adjust your weight to accommodate your workout goals.

There are many more myths and alternatives that we have not even touched on. If you are in the Grand Junction Area and have specific questions, or are having pain caused by any of the above mentioned “myths” or for any other reason please contact us at (970)241-5856. Make your appointment today! Also, keep your eyes open for Are we hurting ourselves – Part 2!!!