532- How Posture and Computer Use Drive Upper Crossed Syndrome

Welcome to the Evidence Based Chiropractor where each week we deliver the latest chiropractic research and marketing strategies all in the time it takes to get to your office. Now here's your host, Dr. Jeff Langmaid.

Hello and welcome to the Evidence Based Chiropractor. I'm your host, Dr. Jeff Lengmaid. On today's episode, we are coming back with more research, another brand new 2026 fantastic study which is all about upper crossed syndrome in the workplace and how this ties into non pharmacologic care and management. So as you can imagine, there'll be a lot of clinical pearls, take home messages and opportunities for you to communicate this message not only to the patients and people in your community, but potentially also to employers and workplaces. Before we dive in, big shout out to two of our sponsors, Leander Tables. You can save $1,000 off their series 950 by using the code EBC2026, visiting the page in the show notes or reaching out and letting them know you are a listener. Hooking you up with $1,000 savings as well as Shockwave Centers of America. Dr. Dan over there is going to give you $500 off and a free cart savings for listening. So thank you so much for tuning in. I hope you take advantage of those savings and reach out to our partners and sponsors. But as I said at the top, we're talking research. On today's episode, the title of the study is Upper Crossed Syndrome in the workplace. A narrative review with clinical recommendations for non pharmacologic management. So as you can probably already start to put together, this is gonna be right up our alley as chiropractors and, and it is a good one. There's a lot of patients that walk into practices each and every day, yours included, with neck pain, shoulder tension, headaches, and you are painfully aware just by seeing them walk towards the room, that posture is playing an important role. This is probably a good chunk of what you see day in and day out. And you know this is not news to anybody but we're living in a world today where, where it is very common for people, I could raise my hand some days here to be spending 6, 8, 10 plus hours a day on computers and phones. And the research is becoming crystal clear. Upper cross syndrome is becoming one of the biggest drivers of neck and shoulder dysfunction in the modern workplace. Now today's paper that we're going to highlight, it does a really good job connecting the dots between posture, workplace ergonomics, muscle imbalance and then those downstream conditions that you And I see each and every day. So on this episode we're gonna talk about it, simply, we're gonna talk about it clinically and most importantly, practically so that you can use this information in your practice starting today. So this study was a narrative review and it attempted to synthesize existing research on the epidemiology of upper cross syndrome, workplace risk factors, postural contributions, and then again those evidence based non pharmacologic management strategies. So the others point out something that should absolutely and immediately get our attention. And that is that upper cross syndrome, which characterized as you can imagine by forward head posture, rounded shoulders and scapular dyskinesis, is, is a major contributor to global neck pain and shoulder pain. So the big picture is you're probably aware neck pain globally affects tens of millions of people, that office workers are particularly vulnerable a lot of times because of the ergonomics and that early recognition can dramatically improve outcomes. And that's a key component. We're gonna come back to here and I'll say that again, early recognition can dramatically improve outcomes. I've said before, typically people, our bodies are dynamic, they're resilient. So it's when we can get away with things, in other words. But as days become weeks, become months, become years, become decades, things stack up over time. And with time and gravity being undefeated, all time undefeated, it, it creates a really challenged situation when somebody comes into your practice with 30 years of postural baggage, so to speak, reversing that. And then of course they feel pretty good after a few adjustments and it's like, thanks doc, see you later. This happens all the time. And it's why people then cycle around to the next chiropractor, the next new patient offer. Because of course, in two, three, four weeks, whatever it might be, things come back. Why? Because they didn't change anything. You made them feel better in the short term. But unless you're getting in there over the course of weeks, and quite frankly months in many cases, you're not going to change behavior, you're not going to change ergonomics over the course of a week. It just, just doesn't happen. You really need to get in there. And that's why movement assessments and things like that can become so valuable in a practice, because it's really not just about the pain, it's about the function. So the authors of this study specifically wanted to examine a couple different things. One, the relationship between upper cross syndrome and workplace ergonomics. How computer use contributes number two. And what us as clinicians can do about it and this is very, very much in our wheelhouse. So if we dive into some of the numbers, it's where things start to get really, really compelling. So prevalence and impact. So this review highlights upper cross syndrome contributes to significantly to neck pain prevalence, nearly 2,500 individuals per 100,000, 2.5% shoulder pain incidents, almost 40 per 1,000. So that's not small. I mean these are big, big numbers of a lot of individuals. I mean there are companies that have many companies that have more than a thousand employees, probably in your town. And there are plenty of companies that even have more than 100,000, maybe not in one location. They might be spread out throughout the country, banking industry, you name it. So these start to become really, really common issues and even more eye opening are when they focus in on what they would refer to as computer users. I mean, who isn't nowadays? So neck pain prevalence 55 to nearly 70%. Shoulder pain prevalence up to 52%. That's like a majority in both cases. So that's a lot of people. And if we take a moment and let that sink in, that's more than half of heavy computer users are likely going to experience neck pain and or shoulder pain. That is massive. And that just goes to show you driving home from work today, driving to grab dinner, you going to drive by probably a handful if you're in a metropolitan area, maybe dozens or hundreds of places that have individuals struggling with things that you can help with right now and they're struggling with right now in your community. So this is really real. When we talk about big numbers, sometimes it can seem esoteric or like it's this thing outside of what we do. This is very relevant to who you are and what you do in practice each and every day. And this paper notes that risk also increases with as little as three hours of daily computer use. That's a lot of people. Unless you're in a Labor Intensive job. 3 hours of daily computer use, that's not even half a shift. So that's an overwhelming. And over 42 hours per week that risk increases yet again. So your average desk worker is easily in the danger zone. They are in the high risk zone. And it's not just about the discomfort. When people report neck and back pain, they were over nearly 45% more likely to miss work annually. And let me say that with clarity, they were almost 45% more likely to miss more than 30 days of work annually a month. Almost half of individuals who are spending four. You know, if you're spending a 40 hour work week on the computer, ton of people, three hours a day on the computer, ton of people. I know those are different things, but your risk goes up the more hours. Of course, that means you are in the, you are probably 50% likely to have neck or shoulder pain as a result of it, upper cross syndrome. And out of that 50%, you're almost 50% more likely to then miss 30 days of work annually. So that is a massive productivity issue, it's a massive quality of life issue. And it's a massive opportunity for us as chiropractors to help people through education, through influence, and through the direct care that we provide. So one of their most striking findings was when they did a physical evaluation of office workers. 90% had scapular dysfunction. 9 out of 10 people. So if you're not screening for scapular dysfunction, you're probably missing it, of course. So it's a really. That was telling to me and massively eye opening to say, man, nine out of 10 individuals have scapular dysfunction. So if somebody's coming in with neck pain, I always say check the next region. Don't just leave it and become myopic. So if somebody's coming with cervical spine issues, check the thoracic spine. And I'll go one step farther with this and say check the scapula as well and ensure that there is proper motion because again, you can make that neck pain feel better, very likely most of the time with a few adjustments. But if they still have scapular dysfunction, thoracic dysfunction, they go back to doing the same thing. Did you really help things? Well, in the short term, yes, but in the long term, probably not. So if we unpack what's happening biomechanically, upper crossed pattern tight muscles are upper trapezius, levator, scapula and pectoralis major and minor. The weak muscles are those deep cervical flexors, middle trap and lower trap. So that imbalance drives what we come to be known as upper cross syndrome. Forward head posture, rounded shoulders, scapular dysfunction and computer posture, so to speak, can affect this. So there's multiple studies in the review that had linked prolonged computer use to increased cervical flexion, greater scapular dysfunction and higher neck disability scores. And there was actually one case control study showed people with neck pain had significantly greater cervical flexion than their pain free controls. That was interesting. So the more forward the head goes, the more trouble patients tended to have. Kind of simplistically and from a neurological implication perspective, things were also very, very fascinating. There's A crossover study of heavy computer users found that forward head posture produced significant increases in gamma oscillations in the frontal and parietal brain regions. So the authors suggest that forward head posture may act as a stress load on the brain at rest. So we're not just talking about muscles, we're talking about potential central effects as well. And then there's the downstream challenges, increased risk of cervicogenic headaches, thoracic outlet syndrome, subacromial impingement, rotator cuff pathology. And clinically you probably see this progression all of the time. Many people coming in at the end point where they got a little bit of all this going on. But this is also stresses why getting to these individuals early through education and care, so critically important and make sure that you're not only helping them feel better, but you're affecting functional change over time. So this paper highlights some of those things over time. Monitor position, too low, neck pain risk, poor keyboard and mouse placement, shoulder pain risk, up unsupported sitting posture, increased symptomatology, seven hours a day of computer use, way higher pain levels. So in many cases things are mechanically predictable. And this is a big deal because upper cross syndrome, clearly it's super common, it's under recognized and it's highly, it can be modified and that combination is gold for you and I. Because upper cross syndrome is often missed early, that's an opportunity for you. It's pretty easy to treat. When it's caught early, that's an opportunity for you. And it's frequently driven by lifestyle and environmental factors, which is exactly where you shine as a chiropractor. So if you think about your current patient base and or the people you'd like to take care of, maybe not your current patient base, remote workers, office professionals, students, heavy phone users, pretty much everybody in your community, this research supports that proactive screening and education is really important, not just reactive care. So they also highlighted a multimodal conservative approach. Postural corrections, stretching muscles, strengthening weak muscles, scapular stabilization, ergonomic modification, all of these things should sound really familiar to you and it should be inspiring to be able to say, man, I can take care of a lot of people. And that probably aren't thinking of me as a chiropractor. Some are, but many are not. So adding this type of information to your report of findings, making the ask to get out to some of the bigger or smaller for that matter, employers in your community, those that have heavy computer, seated computer use specifically, is just massive opportunity because you're going to be Speaking to a room of individuals that, that are literally struggling with what you're talking about. The best talks that you can give in the world are when you're proactively answering the questions the people you're speaking to already have. Right. And if you're speaking about upper cross syndrome to a room of people who are struggling with upper cross syndrome, things become real easy. There's no conversion or sale necessary. You're actually just helping them along the path and becoming a really obvious solution. So another great move is to show your patients their posture. Make sure many people don't. They're not looking in the mirror when they're at the computer all day. So helping them by modeling and saying, here's what you kind of look like coming in. This is what we're gonna work on, this is why we're gonna work on it, and this is why it's important. So there's really low hanging fruit here as well. You know, getting the monitor slightly below eye level, the keyboard at elbow height, elbows at about 90 degrees, taking standing breaks each hour, doing micro exercises. You can build entire patient education programs, you know, in a handout just from that alone. So there's massive opportunity for you to get out there. Of course, this integrates into all of your exercise recommendations as well. The bottom line is upper cross syndrome is common. It's increasingly common in our world that is screen heavy in every way. And this research shows it's highly prevalent. It's strongly associated with computer use. It's linked to things like neck pain, shoulder pain and headaches. And most importantly, it's highly responsive to the care that you deliver. So this is a massive opportunity, not just to take care of pain, but to identify dysfunction early. Get out there, have productive conversations with people in your community, employers and employees for that matter, and helping them understand that you are the obvious and in many cases, the best solution to what they are struggling with. So as we wrap up today's episode, big shout out to diabetes Reversal group. You probably have people walking in your practice each and every day with type 2 diabetes. Diabetes reversal group makes it really, really easy. You don't have to install anything in order to utilize their system and for your patients to get fantastic results. There's a link down below. Watch their video, learn and connect with their team. Fantastic program. As well as Novopulse their OA recovery program. Osteoarthritis walking in your practice each and every day. Big opportunity for you to get out there. The Novopulse OA Recovery program is a great turnkey program to help you bring OA osteoarthritis care directly into your practice. I'll drop that link. Connect with them and their team. They are supporters and sponsors of this podcast. Other than that, if you have not left a rating or review, I would love it if you would take a moment and do so. It helps us reach more and more people as well as thank you so much for being a chiropractor. Have a fantastic week in practice and I will talk to you soon.

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