Did you know that low back pain is the leading cause of disability worldwide?
If you struggle with low back pain, you understand why! Painful and persistent, discomfort in your lower back can be a symptom of genetic, biophysical, social, or psychological factors, and sufferers often also have pain elsewhere.
Surgery, injections, and pharmaceuticals are often expensive and invasive. However, chiropractic care along with massages, exercise, and other non-pharmacological approaches are proven to be effective, affordable, and non-invasive solutions to resolving low pack pain suffering.
If you struggle with low back pain, begin your journey back to health by scheduling a chiropractic consultation with Discover Chiropractic today!
Garden Fitness Stretches are important to keep your spine safe and healthy.
Garden Fitness Stretches
Warm weather has arrived and its time for many of you to begin working in the yard. Gardening can be a fun and relaxing way to enjoy the outdoors. These activities may also involve bending, twisting, pulling and lifting that your body might not be ready for. Gardening and landscaping can bring on various injuries, usually as a result of trying to do too much too soon. But it doesn’t have to be this way! Here a few chiropractor-approved recommendations for maintaining spine and neck health this spring season:
- While pulling weeds or planting flowers, kneel and use a soft pad under your knees to reduce unnecessary bending or twisting.
- Warm your body up with a few stretches and some lunges or sidesteps before spending hours in your garden or yard doing repetitive movements.
- Avoid carrying heavy items. If you have a heavy bag of soil or pot to move, bend with your knees and find help to carry these items whenever possible. Consider using a wheelbarrow or carts if you must make multiple trips across the yard.
- Consider using lighter electric tools, if you already struggle with back and neck pain.
- Take breaks! Stay hydrated and give your joints a break to reduce stiffness.
- Secure and stabilize ladders before climbing, reducing risks or falls and sudden jerking movements.
With the preparation and a spinal safety approach, your time in the garden does not have to present a threat to your health. Here’s a link to other articles on gardening safety and the benefits of chiropractic to gardeners. https://www.acatoday.org/Patients/Health-Wellness-Information/Gardening
To schedule a free consultation with Dr Clark click here
Do you find yourself tense and aching each day after work? Many people work a full day at a desk while working on a computer. You may be aggravating your body by slouching or slumping at your desk for 8 or more hours a day. This type of posture at work can leave a lasting impression that can last whether in or out of the office. Imagine the compound effect of constantly sitting in a poor position like this. You’ll be back to caveman posture in no time.
Since you spend so much time working, this is really an area that you should focus on and correct. If you are experiencing tension or neck or back pain, this is one area where you should pay special attention.
Poor posture at work can leave lasting impressions on your posture overall and lead to unnecessary aches and pains. Improving posture and sitting straight while working can make drastic improvements to your overall health.
Tips for Improving Posture at Work
Here are some tips on how to have better posture at work while sitting:
- If you’re in front of a computer, your monitor should be straight ahead of you at eye level. For the optimal position, place your monitor on top of something if you need to add more height.
- Your chair should support your lower and mid-back. For a quick and temporary solution you can use a rolled towel for relief.
- Relax your shoulders.
- Your forearms should be parallel to the ground.
- Keep your feet flat on the floor (or on a foot rest if they don’t reach).
- Your knees should be at the same level of your hips or below. Don’t have your chair high too high or too low.
- Avoid sitting in the same position for long periods of time.
- Don’t cross your legs for long periods of time, especially at work under a desk. It’s just not a position you should twist yourself into for a long time. Try sitting up with a straight spine while your legs are crossed under a desk. The fact that it’s difficult to do is a good indicator that you’re putting your body in a twisted position.
If you work while sitting at a desk all day, you should consider a way to incorporate a standing desk or find a way to stand periodically during the day.
Photo: Urban Wood Goods
While it’s nice to have a convertible standing desk, they can be expensive and some employers will not help you make accommodations. Thankfully, there are ways to create a standing desk on your own. You can make an easy DIY standing desk for $22.
As another option that is not quite as permanent, if you use a laptop, an easy conversion can be as simple as placing it on top of a plastic file box. Just be sure that you don’t lean your head down to look at the screen. Rather, make adjustments that allow you to keep your head positioned forward.
Take a Break
Other things to consider while you’re at the office include the amount of time you spend sitting down. Changing even a few habits can make a large difference in your posture, thus reducing tension that commonly builds in your neck, shoulders, and back from sedentary working positions. While you are on the phone, have the conversation standing up. Do your best to get up from your work station every hour. Add breaks to get water, stretch, take a lap around the office, or go to the restroom. Taking these quick and simple breaks will not only allow you moments to increase circulation, but will also allow a break to gain mental clarity. Just do your best to avoid sitting for unending hours.
We want to help you to relieve your tension in your neck, shoulders, and back. Using a standing desk daily is a long term solution that will aid your adjustments in lasting longer. Let us help you get relief from your pain. Schedule your consultation today!
Are your kids in a slump??? Wondering how a chiropractor can help your kids?
As a child, were you constantly cautioned to “sit up straight!” and “stand tall”? Your parents and teachers likely knew the benefits of good posture: proper breathing, increased focus, and higher self-confidence. Even more, poor posture can lead a person to increased back aches and pains, decreased blood circulation, and can be related to poor self-efficacy.
What the Experts Say
Research has found that teens who sit in a slumped position or slouch are also likely to have weak lower backs and increased back pain while sitting – especially for adolescent males. Studies also show that high computer usage is strongly related to increased neck and shoulder pain. Good posture, starting at a young age, is crucial to lifelong spinal health.
Whether you encourage your children to sit up straight while at the table or watching television, consider a chiropractic evaluation to review their posture. This is such an important decision that can potentially help avoid future neck and back pain. Let us help begin the practice of caring for their spine. If you’re looking for one great article to read on why kids should get chiropractic adjustments, please read this. Are you ready to make the informed decision to begin your kids’ spinal health? Book an appointment with Dr. Clark, the kids’ chiropractor for our office!