Tech Neck &Lower Back Pain - A Craniosacral Approach
In a world where our smartphones have become more attached to us than our own shadows, we've evolved into a new era where our whole life is dependent on the act of hunching over and staring into a tiny screen. And despite all the afternoon walks, once a week (errr year?) yoga classes, and ten second “get out of your office chair and dance” breaks we take, we still live daily with an achy lower back.
Sure, we can all probably conclude that our phones are the cause of eye strain, neck pain and thumb-initus (totally not a word but should be), but can it actually be affecting the body as far as the lower back and beyond?
So, grab your charging cables and a comfy chair because we're about to dive into how your phone might be messing with your back and how Craniosacral can help.
The Smartphone Epidemic
It's no secret that we spend a significant amount of time hunched over our smartphones. And while it can feel so beneficial to save time answering a few emails on the go and taking a bathroom break filled with meme giggles, this habitual posture can take a toll on our bodies.
Here's how it happens
Poor Posture: When you dive headfirst into your phone, chances are you're adopting a posture that's more 'gollum' than 'glam.' Head down, shoulders slouched, and back bending like a pretzel – it's all very stylish in the land of Mordor. But in reality, it's a recipe for back pain as it heaps extra stress onto your spine, particularly the lower back, as it shifts the natural curve of your spine and overloads the supporting muscles. This leads to increased strain on the muscles, ligaments, and discs in your lower back. This strain can result in discomfort, stiffness, and even chronic pain over time.
Oh but it gets worse….
You know that little hole at the base of the skull? That attaches to your spine (neck). Through that little hole also needs to pass arteries, veins, nerves, cerebral spinal, blood and lymph fluid, etc. If the Foramen Magnum gets restricted/compressed from your posture, the rest of your body is not getting access to everything it needs to thrive. Hello anxiety, poor sleep, brain fog, respiratory issues and chronic pain and fatigue and the list goes on.
Woah! Have I scared you yet? Okay so having good posture is a big friggin deal. Check.
Staring at your phone causes bad posture. Check.
But you’re not going to throw your phone in the trash. Okay fine. Let’s see how I can help.
How Craniosacral Therapy Can Help
Enter the hero of our tale – Craniosacral Therapy (CST). While it won't magically transform your phone into a chiropractor, it's a gentle, hands-on therapy that can provide sweet relief to your aching lower back.
Here's how
Alignment and Posture Improvement: A CST practitioner can help your body restore proper alignment in the spine, which can relieve strain on the lower back and improve posture. Techniques include decompression at the occipital base and sacrum (releasing at both ends of the spine is key), unwinding fascia in the surrounding areas, releasing of the membranes that encase the brain and spine.
Stress Reduction: CST helps restore the nervous system which can reduce stress and tension throughout the body. Stress is proven to cause physical pain/tension in the body thus lowering stress and increasing our bodies ability to navigate it releases tension and restrictions.
Enhanced Self-Awareness: CST encourages mindfulness and body awareness. By being more in tune with your body, you can recognize the harmful effects of smartphone use on your posture and overall well-being. As you understand signs when your nervous system is getting upregulated, you can learn how to navigate healthy phone use.
And it’s effective
One pubmed article compared the following Mindfulness-Based Mind-Body Therapy (MBMBT) for patients with non-specific low back pain (NLBP): Yoga, Ayurvedic Massage, Pilates, Craniosacral Therapy, Meditation, Meditation + Yoga, Qigong, Tai Chi, and Dance.
The results were as follows
Craniosacral Therapy ranked highest in improving pain, disability, physical health, and mental health (SUCRA: 99.2% and 99.5%, 100%, and 100%, respectively).
Other Manipulations and Pilates were also effective in improving pain and disability (SUCRA: 80.6% and 90.8%, 54.5% and 71.2%, respectively).
Meditation showed promise in enhancing physical and mental health (SUCRA: 72.3% and 70.7%).
Dance had the lowest ranking for disability improvement (SUCRA: 11.3%).
In conclusion, Craniosacral Therapy appears to be the most effective MBMBT for treating NLBP and warrants consideration for clinical use. At the end of every session with me, we chat about your experience and brainstorm at home/lifestyle changes you could possibly make to reach your goals.
A Complementary Approach
Let's not forget that CST is the Robin to your Batman, the sidekick to your main game plan. It's not a substitute for good ol' proper posture and ergonomic adjustments. Here are some additional tips to keep your lower back from mutiny:
Ergonomics: Pay attention to ergonomics when using your smartphone. Maintain good posture, use a stand or support for your device, and take regular breaks to stretch.
Exercise: Strengthen those core and lower back muscles. Your body will thank you for it, and it'll be better equipped to handle the digital stress.
Limit Screen Time: Give your smartphone some 'me' time and enjoy the world around you. Your back and your sanity will appreciate it.
Consult a Healthcare Professional: If your lower back pain is severe or persistent, consult a healthcare professional for a proper diagnosis and treatment plan.
In conclusion, the convenience of smartphones comes at a cost, and one of those costs is the potential for lower back pain. Craniosacral Therapy offers a holistic approach to addressing the symptoms associated with this pain. By combining CST with proper ergonomics and a healthy lifestyle, you can find relief and improve your overall well-being in the digital age. Remember that awareness and moderation are key when it comes to smartphone use, and your lower back will thank you for it.
