Category Archives: Headaches

Best Pillow For Neck Pain Relief – Fort Collins Neck Pain Treatment

Square ONE Health Tip Of The Week

Cervical Pillows”  The good, the bad, the ugly.

This is one of the most common questions I get asked, “What kind of pillow should I use?”  There are many different types of cervical pillows all at various cost and I have looked at and personally used several.   They all claim to do the same thing which support the neck in it’s natural position while laying supine (on your back) and while laying on your side.  This last year I was at a spine correction seminar when one of the instructors talked about many of the top brand orthopedic pillows actually made the cervical spine of patients look worse when they x-rayed patient’s laying on the pillow, which is opposite of what they advertise.   I was curious so upon return home I took a few x-rays of patients on a couple of the most popular brands, the Memory Foam  and Tri-Core cervical pillows, both made the patients cervical spine look worse when laying on them.

The instructor recommended one pillow which I started selling and

Proper PIllow
Proper PIllow

the patients that purchased it did like it but it looks a bit awkward and it’s a little expensive.  About a month ago I found the Proper Pillow while attending a seminar.  The makers of Proper Pillow have actually taken the time to x-ray patients using the pillow to ensure it does what it says it does.  I’ve been using the Proper Pillow myself and have since been selling it in my clinic with nothing but rave reviews.  Watch the video bellow for details.

Using the right pillow can do a lot to relief neck pain, headaches, upper back pain, numbness and tingling in the arms, etc.  Learn more about proper pillow by clicking here.

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Posture Exercises

Full Video Transcript


Fort Collins Back Pain & Neck Pain Posture Exercises

Posture exercises for neck and back pain

The average person spends 32 years of his or her life sitting.  Sitting on the spine is like sugar on teeth, it rotes it.  Sitting for hours each day hunching over a desk doing computer work tends to cause severe posture changes such as forward head posture and hyperkyphosis or hunch back.

These simple posture exercises are great to use throughout the day to help prevent neck and back pain caused by poor posture.  Each of these exercises should be done for 30sec-1min and should be preformed 2-4 times throughout the day or every hour when sitting.

Posture Exercises YWTL

Notice:  Be sure to keep your chin tucked and head pulled posterior throughout these exercises.  Hole head exercises 30sec – 1 min.

  1.  (Y) Hold your arms up making a Y with your thumbs pointing posterior.  Squeeze your shoulder blades together.
  2. (W) Pull your elbows down towards the floor forming a W with your arms while you continue to hold your head and chin in.
  3. (T) Hold your arms straight out with thumbs facing to squeeze your shoulder blades together
  4. (L) Pull your elbows down to your sides while your forearm continues to point outwards.  This will form an L shape with your arms.






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Full Transcript

Hi, this is Dr. Chris Gubbels for Fort Collins Chiropractor here at Square ONE, giving you the Square ONE Health Tip of the Week.

This week I want to take a minute to show you some things. If you’re someone that sits at a computer, you’re hunched over a lot, this is a quick exercise that you can do to take a break to work on your posture.

I call this YWTL. I’m going to show you from the front and side. If you’re like this, I’m going to have you start by bringing your hands up like this with your thumbs pointing back. We call this Y. When I’m doing these, I’m going to make sure my head stays tucked in with my chin down, so I’m not going to let my head jut forward.

First, go ahead and make a Y. Pull your chin in, and pull your shoulder blades together in the back. Hold this for about 30 seconds.

After 30 seconds, bring your arms down into a W like this, keeping your head tucked back. You’re opening up here.

After you hold that for about 30 seconds, go ahead and bring your arms out like this. You’re making a T. From the side, it’s going to look like this.

After 30 seconds or so, bring your arms down to an L, and finish out like that. That gives you a nice stretch up here in the shoulders, works on the back muscles, and gets your head back where it’s supposed to be.

That’s a great thing you can do. Just take a break once or twice a day when you’re sitting at your desk. It will help you improve your overall posture.

So, I’m Dr. Chris Gubbels with Square ONE. That is your Square ONE Health Tip of the Week. If you’re someone that has any ongoing neck pain, upper back pain, or headaches, we always recommend that you get checked by a healthcare professional. Just give us a call at 970-207-4463 to get a free consultation. To learn more about Square One, just visit our website

Headaches, Posture & Chiropractic

Fort Collins Headache TreatmentsHeadaches, Posture & Chiropractic

Headaches are among the most common physical complaints, in fact 9 our of 10 people report suffering form headaches at some point in their lives and headaches are the most common reason for physician visits. Regardless of the commonality of headaches they are not normal and they are a symptom of another underlying problem.

Physical Causes

The majority of headaches are directly linked to spinal alignment and posture. In a normal individual the ear should lineup directly over the shoulder from the sided and there should be a normal forward curve in the neck. Poor posture from sitting at computers, accidents, whiplash, etc. commonly causes ones head to protrude forward and causes one to lose the normal curve in their neck. The average human head weighs between 8-12 lbs, for every inch ones head moves forward the strain on the posterior muscles of the neck doubles. So if a person has a 10lb head and their head is 1 inch forward it feels like 20lbs on the posterior neck muscles, if it’s 2 inches forward it feels like 40lbs.

Try This Test

Take your fingers hand place them on the muscle just below the base of your skull in the back of your head.   Be sure you are looking straight ahead and feel the muscles tension; they should be relaxed. Now jut your head forward, you will feel the tension of your neck muscles tighten. This is what happens all day when you have anterior head posture. Another test you can do is jut your head forward and see how far you can turn your head left and right, then pull your head back so it’s lined-up with your ears and see how far you can turn it. You should see a dramatic difference in your ability to turn your head left and right with your head in the correct position compared to your head being forward.


Headaches & Lordosis: Nagasawa did a studying in which he compared 372 patients with tension headaches compared to 225 individuals without headaches. He found a significant difference between the two groups and headache patients had a straightened cervical curve (neck). They also found patients tended to have a decreased neck curve as they aged. Headache 1993;33:90-95.

Migraines, Neck Tension & Headaches: Vernon did a study looking at 47 individuals with migraine headaches. They found the 77% of individuals (89% of women) had a marked reduction, absence or reversal of the normal cervical curve. J Manipulative Physio Ther 1992;15:418-29

Trauma & Headaches: Rosner did a case study of over 6000 cases with chronic headache suffers. He found trauma to be one of the most important factors for headaches, but he said “Trauma may be so slight or so far in the past that its causal relationship either is forgotten or thought by the patient to be of no importance”…”It’s not unusual for the headache to be delayed for days, months, or years after the injury.” “Complete or segmental loss or reversal of the normal curve of the cervical spine is the most consistent characteristic feature and very often is the only abnormality found.” J Trauma 1975;15:441-446

Chiropractic Biophysics, Posture Correction & Headaches

Chiropractic adjustments have been found to be highly effective in improving spinal function, reducing neck tension and decreasing chronic headaches. However, there are different chiropractic techniques and they long term effectiveness is not all the same. Chiropractic Biophysics specializes in restoring the normal posture and alignment of the spine. Doctors trained in Chiropractic Biophysics (CBP) combine biology, physiology, physics, geometry and anatomy. CBP doctors start with a very detailed exam including: digital posture evaluation, range of motion test, digital x-rays to find the root cause of your problem. Treatments combine spinal adjustments, exercises and rehab, traction designed to returned the spine to its normal alignment and at home care.

By Dr Chris Gubbels D.C., C.C.W.P

What to do if you suffer from headaches

Call our office at 970-207-4463 to schedule a free consultation with a CBP Trained & Certified Office or click bellow.

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