Preventing "Text Neck"

At Catalina Medical Center we see a lot of patients straining their back and neck by looking down at the screen on their devices.  You may have even heard this being called “text neck”. The average adult head weighs between 10 and 12 pounds, and neck muscles are meant to support the weight of the head in a neutral position.  Looking down at a screen increases the strain on your neck as if your neck is carrying a lot more weight.  Tilting your head forward just 15 degrees adds enough force to double the weight your neck is supporting, and the greater the angle, the greater strain.  Many people who text with their chin near the neck are tilting the head forward 60 degrees, which increases the load to about 60 pounds! The good news is we can make smarter choices about how to use devices every day to reduce strain on our bodies.
Starting with good posture will always reduce strain on your neck.  Sit up straight with your shoulders lined up above your hips and your head upright. Hold your p…

Tips for Raking

If you live in the Redondo Beach area and have a deciduous tree, you know that you’ll soon have raking to do. Like any vigorous physical activity, there are ways to do it that minimize your chance of injury. At the Catalina Medical Center, we thought it would be a good idea to pass some tips along to our patients and anyone else who might soon have to do some yard work.
The first thing you’ll need to do is choose clothes that are form-fitting but allow air to permeate. Your shoes will need to be close-toed and well-supported. Get a rake that has a long enough handle for you to use without bending over, but that is lightweight. Before raking, do a five-minute warm-up to get blood moving through your limbs and be sure to tie back your hair and remove anything that could get caught.
When raking, stand with your knees unlocked and with one foot in front of the other in a scissor position. You’ll have to switch which hand is higher on the rake about every five minutes, which might also requi…

Diabetes and Nerve Damage

This National Diabetes Month, we at Redondo Beach’s Catalina Medical Center want people impacted by diabetes to know we can help ease their pain. Neuropathy, damage to nerves, is one of the most common results of high blood sugar’s interference with bodily systems. However, our practitioners are trained in whole-body methods of pain reduction that are non-addictive and minimally invasive.
“Peripheral neuropathy” refers to pain, numbness, or extra sensitivity in the limbs. When related to diabetes, it is often felt first in the lower limbs, where acidic crystals accumulate. Neuropathy can also affect organ systems and cause weakening of the thigh muscles. People with high blood sugar have weaker blood vessels, which prevents them from healing quickly because it is more difficult for nutrients to reach their body parts.
When people have pain in their lower limbs, they often compensate by changing their posture or gait. This puts them at greater risk for developing back pain, as their back…

Sitting Positions to Reduce Back Pain

At Catalina Medical Center we treat patients and relieve pain, but patient self-care is just as important for their continued health. Simple changes to everyday habits can help you to live a pain-free life.  Many people spend a lot of a typical day sitting, between working at computer desks and commuting to work. All of this sitting can cause back pain, making it the most common reason patients visit the chiropractor.  Making a few adjustments to how you sit can ease this stress, help alleviate back pain, and minimize future visits.
You will actually put less stress on your back when you sit up straight.  Long periods of sitting are what really increase the risk of muscle pulls, strains, and cramps. So if you don’t have time to walk around and stretch at the office try switching between sitting and standing.
If you suffer from back pain, please give us a call to discuss your treatment options. To learn more about all the treatments we provide, visit for more informa…

Prenatal Chiropractic Care

The body goes through many changes during pregnancy, and some women experiencing pain and discomfort assume there will be no relief until the due date. But that’s not true! At Catalina Medical Center, we can help expectant mothers maintain a healthy pregnancy with prenatal chiropractic adjustments.
Chiropractic care during pregnancy is a safe and effective way to care for a woman’s changing body and prepare for delivery.  In later stages of pregnancy when the abdomen begins to protrude, the back and pelvis respond to this change. For some women this can result in a misaligned spine or joints. Maintaining pelvic balance and alignment during pregnancy is possible, and prenatal chiropractic adjustments can help.  A healthy pregnancy benefits the mother and baby, all the way through to labor and delivery!
To learn more about chiropractic adjustments and all the services we provide, visit for more information.  To schedule an appointment at the Catalina Medical Center, lo…

Icing An Injury

The staff of Catalina Medical Center helps patients rehabilitate from all kinds of injuries.  The method of icing an injury, called cryotherapy, is known to provide cooling relief and help numb painful soft tissue injuries. Applying ice safely by using an ice pack or cold compress is an excellent way to treat muscle spasms and injuries like sprains and strains.  If icing an injury does not provide relief or your pain worsens, contact us for help.
After an injury, affected soft tissue will be inflamed and icing the area reduces inflammation and pain, as well as cools the skin to constrict blood vessels and heal the area.  The healing effects of ice pack therapy can also be helpful after a flare-up in chronic pain like in the back or knee, and is a cheap option or at-home relief. Cryotherapy is an effective way to manage pain at home without medication, and we also provide custom cryotherapy in the office.
To learn more about cryotherapy and all the services provided at the practice, visi…

Sprain vs. Strain

Sprains and strains are common injuries that share similar signs and symptoms but involve different parts of the body. Adults and children who play contact sports such as soccer, football, wrestling, and hockey are put at risk for sprains and strains. So are folks who play sports that feature quick starts, such as running races or marathons. Regardless of the type of injury you encounter, at Catalina Medical Center, our doctors can treat it. But first, we’d like to let you know what the difference is between a sprain and a strain.
A sprain is a stretching or tearing of the ligaments – the tough bands of fibrous tissue that connect two bones together in your joints. The most common location for this type of injury is your ankle. A strain is defined as a stretching or tearing of a muscle or tendon. A tendon is a fibrous cord of tissue that connects muscles to bones. Strains have the tendency to occur in the lower back and in the hamstring muscle on the back of your thigh. Treatment for t…