Tag Archives: Health

Sitting

Sitting

Sitting       Through this difficult time many of you have been sitting more than usual.  To make matters worse, your at home desk setup isn’t as ergonomically friendly or you may not even have a true desk at all and have just been using the couch.  This can put a tremendous stress on the body and cause all sorts of aches and pains you may be feeling right now.  What can we do about this?       Sitting is a part of everyday life.  It is honestly unavoidable.  We want to take some stress off our lower body and relax while we work and sitting is perfect for that.  While not immediately detrimental, chronic seated posture leads to shortening of the hip flexors, the pecs, the anterior shoulders, the posterior neck, and the upper shoulder muscles.  Often, these can progress into pain in the low back or numbness/tingling sensations in the arms and may even contribute to carpal tunnel symptoms.    ... read more

Headaches

Headaches

Life can be a headache.  Headaches are a unique and difficult type of pain.  It affects every aspect of you and prevents most daily function.     Headaches can be due to trauma such as a blow to the head, strain and stress on the neck muscles and vertebrae causing cervicogenic/tension headaches, or other causes such as cluster, migraine and more.  With countless types of headaches it can be a difficult topic to manage.  One thing is for sure, when you get a headache. You want to get rid of it or at least reduce the pain.  Let us talk a bit about how.   I am sure many of you have tried the simple solutions such as taking medication, either over the counter or prescription, drinking more water, or getting some sleep.  You may have even tried natural remedies, but to your surprise, you found little to no relief.  These types of treatments often mask the pain or cover it up but don’t treat the source of the pa ... read more

Work from Home and Ergonomics

Work from Home and Ergonomics

Work from Home and Ergonomics     Working from home can be quite the change.  You spend more time at a desk that is usually less comfortable, or worse, use a laptop on the couch or at your kitchen table.  Laptops are one of the worst things for posture and ergonomics. There is no effective way to use the laptop as is and have the screen and keyboard at perfect positions.  Let us talk a bit about working from home and minimizing the pain and poor ergonomics associated with it.       First, what is ergonomics?  Ergonomics is the study of efficiency in the working environment.  This more specifically relates to the posture, body position, and setup in which we use to perform our everyday work.  Most commonly used for people with desk jobs it also applies to more physically demanding jobs in trades and industry. This study is used to reduce the painful positions and habits that people develop as a result of their job and w ... read more

PHC Coronavirus Statement *UPDATED 03/17*

PHC Coronavirus Statement *UPDATED 03/17*

*03/17 UPDATE*Many of you have likely heard and/or read about the restrictions on travel placed on San Francisco and many surrounding counties as outlined by the ORDER OF THE HEALTH OFFICER No. C19-07.  We arecurrently considered by this order as a healthcare operation and will be remaining open to continue to serve those of you depending on ongoing management of your conditions and for whom a break in care may not be in the interest of.  Please note that we are further restricting our patient care to best protect both our patients and ourselves in addition to what we have previously outlined here. We are only allowing one patient in the office at a time to best adhere to social distancingAdditionally we will be running with minimal onsite staff to further reduce your person to person interactions. (please be patient if administrative tasks/requests take longer to complete o ... read more

Heat

Heat application is an effective therapy in pain relief.  Because heat promotes inflammation it is most beneficial for the later stages of treatment after the initial swelling has subsided.  It is a conservative approach to relieve pain and bring new inflammation to the area to aid in healing. There are multiple types of heat that can be applied to speed up your recovery:    Superficial heat can be performed at home and in office.  It is known for its ability to relax the muscles, improve blood flow, and sedate nerve endings providing relief of pain.  Examples of superficial heat are hot packs, hot towels, infrared lamps, electric blankets, a sauna or steam bath, and many more.  They are called superficial because they only heat the outermost layer of the tissue. The recommended treatment time for superficial heat application is 20-30 minutes to obtain maximum benefit.    Deep heat is usually performed by a trusted healthcare professiona ... read more

Cryotherapy

Cryotherapy is an effective anti-inflammatory treatment that contributes to overall health and  wellness.  Providing immediate pain relief, it is a conservative form of care that can be performed both  in office and at home.  Cryotherapy can range from application of an ice pack on an inflamed area to  full submersion in an ice bath or cryo-chamber.  It has maximum benefit during the acute phase of care  in reducing pain, inflammation, and elasticity of the tissues.  Cryotherapy can benefit most people but  should not be used in those with ... read more

Acupuncture for Tendonitis by Dr. Stephanie Wu

Tendons are important structures in our body. They connect muscle to bones and are essential  for all movements. Tendonitis is a condition in which tendons become painful, swollen, and  inflamed thereby impairing function. When tendons become inflamed, they can cause extreme  discomfort and irritation with associated movements. It is usually caused by repetitive  strain/overuse and or overload and is generally worse with movement.     Common forms of tendonitis include tennis elbow, golfers elbow, Achilles tendonitis, jumpers  knee, wrist tendonitis, shoulder tendonitis, etc.  ... read more

Golf and Low back pain

Golf and Low back pain

One of the biggest complaints we get with our golfers is about chronic, recurrent back pain. Put more simply back pain that keeps coming back when they play golf. In the TPI system we talk a lot about the swing characteristic of a “reverse spine angle” which occurs when the player has too much backwards bend in the upper body and/or an upper body that bends towards the target during the backswing. This backswing position limits range of motion and inhibits (turns off) the core musculature that steals away performance in terms of power but also puts additional stress on the lower back and is a leading cause of back pain among golfers. The reverse spine angle characteristic is found in 38.5% of players so don’t be too sure that you may not be suffering from it. You might have an issue with reverse spine angle if you also notice that your setup posture is in the S-Curve category (read our article about this ... read more

How can I fix my low back pain on my own?

How can I fix my low back pain on my own?

The truth is, once you have sprained (Joints/ Ligaments) or strained (Muscle/ Tendon) there will be a period of time that you need to let your body rest and heal. However, it is very important to have a trained physician look at the area to properly assess which tissues are responsible for the pain. This helps curtail the management of the pain, which can speed up recovery time. Management will often include seeing a Chiropractor, a Physical Therapist or a Massage Therapist. However, the most important part of your management plan is your Home or Self Care. Both during your recovery as well as preventable Home and Self Care. Your Self Care will require a daily approach. Often times our self care routines we write up for patients will include exercises that offset or counter the type of work you do. For example, if you sit at a computer or in meetings for most of the day. we will need you to periodically stand up and stretch and release your hip flexor muscles that will shorten during y ... read more

Golf Posture. The slumpy C -Posture.

Golf Posture. The slumpy C -Posture.

What about C-Posture??   Well if S-Posture is all about what’s going on with the lower back and hips at setup then C-Posture is all about what happens in the upper back and shoulders. C-Posture describes a setup position where the back is overly rounded and the shoulders are slumped forward resulting in a body position that looks like a “C” and is adopted by about 33% of golfers.   Just like S-Curve postures have a underlying muscle imbalance called Lower Cross Syndrome, C-Posture is commonly related to an imbalance referred to as Upper Cross Syndrome. In Upper cross we see a relationship between overly activated/tight pecs, lats, and upper traps (among several others) along with weak neck flexors, serratus anterior and lower traps. All of this results in a spinal posture that limits your ability rotate your torso which dramatically inhibits a fluid, full range backswing. So how do we correct this? Starting with focused drills on improvi ... read more

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