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Wellness Topics Many think that health is merely the absence of pain or symptoms. Today, more and more of us are interested in a higher level of health called wellness. Beyond merely feeling better or preventing health problems, we want to fully enjoy life by being at our very best mentally, physically, and socially. True health is only possible with an optimally functioning nervous system.
A wellness approach to better health means adopting a variety of healthy habits for optimum function of all levels: mental, physical, spiritual, and social. Because of its focus on the nervous system, chiropractic care can be an important part of the wellness lifestyle. The nervous system controls the function of virtually every aspect of our lives. So, maintaining a properly functioning nervous system is essential if you want to be your very best. |
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Few things as complicated as your body can be "fixed" and then ignored. That is why your chiropractor will recommend a schedule of regular chiropractic checkups. Like maintaining your teeth, your car, your family, or your faith, maintaining the integrity of your nervous system requires an ongoing investment. Those who want the very best add regular chiropractic care to their other health practices. The pleasant result is often endurance, more vitality, and the capacity to enjoy life to its fullest.
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Exercise Regardless of the condition for which you are being treated, improving your posture through spinal exercises should be an important part of your fitness regime. Spinal exercises, correctly performed, are some of the best preventative measures one can take to circumvent back disorders. Not only will you enjoy the benefits of a healthier, stronger spine and better functioning nervous system, you will also look and feel better.
The best way to keep your back healthy and pain-free is to start a regular exercise program that increases the flexibility and strength of the muscles that support the spine. The following is a list of exercises. The areas they are designed to strengthen or stretch are shown in parentheses. Repeat the exercises five to ten times each exercise session. Always check with your chiropractor before starting any exercise program. Bent-leg Sit-ups (stomach muscles): Lie with your back on the floor, knees bent, feet flat on the floor and arms crossed on your stomach. Raise your upper body slowly, until you are just halfway to a full sitting position. Hold for five seconds, then return to the floor. |
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Hip Lifts (buttocks): Lie with your back on the floor, knees bent, feet flat on the floor and arms crossed on your stomach. Slowly lift your hips off the ground, being careful not to arch your back. Hold for five seconds, then relax.
Back Press and Release (stomach, buttocks and back): Begin in a face down position with your weight resting on your hands and knees, and your back and neck straight. Press your back upward by tightening your stomach and buttock muscles, and allow your head to drop. Hold for five seconds. Then relax muscles and allow back to sag, making sure your weight is evenly distributed on both arms and knees. Hold for five seconds, then return to beginning position.
Chiropractors recommend doing these exercises three to five times a week. You will notice the benefits as your back does not tire as easily after sitting in a chair for long periods or doing chores around the house. More importantly, your spine will be stronger and more flexible which will make it more resistant to injuries and future aggravations. This video from CBS Healthwatch explains more:
The long term management of your condition may require a routine of specific spinal rehabilitative exercises to maintain the strength of the affected area. Your Chiropractor will counsel you on the specific exercises that will be necessary for your condition. But everyone, whether they have gone through a chiropractic treatment program or not, will benefit from a healthy regimen of sports, recreation and general fitness exercises tailored to their lifestyle.
A regular exercise program has many beneficial effects, from aiding proper digestion and intestinal action to promoting better circulation and a stronger, healthier heart muscle. Exercise burns calories, reduces fat and trims muscles, all of which improve your appearance. Exercise is a self-esteem builder that makes you feel good about yourself. While authorities cannot agree on the perfect exercise, some basics will help you determine what exercise is right for you. Consider the following in determining your optimal exercise program, but before starting any exercise program, be sure to consult with your chiropractor to make sure your exercise program does not conflict with your treatment.
Increased Pulse Rate - An important requirement of any good exercise is that it increases the pulse rate and works the heart muscle. Vigorous exercise as monitored by your pulse rate, is known for its beneficial effect on the cardiovascular system. 10 minutes of vigorous exercise, 3 times a week, is all that is needed for complete cardiovascular conditioning. Exercises such as aerobics, skating, racquetball, running, tennis, swimming and bicycling are all very good at increasing the pulse rate and exercising the heart muscle.
Bilateral - The most desirable exercises are the ones that work both sides of the body evenly. Exercises such as bowling, racquetball and tennis can develop one side of the body more than the other, which is not conducive to long-term maintenance of the spinal column. Exercises such as weight lifting, aerobics, running, skating and swimming are better in that they develop both sides of the body evenly.
Non-Traumatic - Choose an exercise that is non-traumatic, that is, an exercise in which the chances of getting hurt are slim. Contact sports are good for increasing the heart rate and are many times bilateral but they are also more likely to cause severe injury. Good non-traumatic activities include, low impact aerobics, weight lifting, skating bicycling and swimming.
As a health care professional, your chiropractor is very knowledgeable about the benefits of exercise in restoring and maintaining optimum health. Exercise is one of the main factors in promoting optimum health, along with good eating habits, positive mental health and a properly functioning nervous system. None of these factors should be neglected in your daily routine. A long, happy, disease-free life depends upon it! |
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Posture Why is good posture so important? Isn't good posture more attractive than bad posture? While good posture does improve your appearance, the health benefits are far more important.
When discussing good posture, we start with the spine, that pile of bones and discs which supports the body and protects the spinal cord. Ordinary activities such as breathing and moving affect the spine and the ribs where they attach to the spine. The spine is designed to be structurally strong yet very flexible. The spine is what gives the entire human structure support and agility. If poor posture exists due to other than laziness, the problem usually originates there.
The spinal nerves branch off the spinal cord to exit the spine column through the intervertebral foramen. Poor posture can cause irritation to these spinal nerves, resulting in dysfunction in the tissues supplied by those nerves. Poor posture can also restrict or alter the motion of the rib cage affecting breathing as well as causing excess stress and pressure on organs and tissues in the chest. Because spinal dysfunction causes |
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dysfunction and stress throughout the body, poor posture can adversely affect your health. Why do only some people get the flu? Why do some people appear healthier than others? Could it be that spinal stress adversely affects your resistance level? Could spinal stress make the difference in your health?
Poor posture leads to faulty body mechanics, subjecting you to the stresses of gravity. The fact that human beings walk upright puts tremendous gravitational stress on the framework of even a normally functioning human body. The stress of poor posture on a body can be devastating to that body's health. Your Chiropractor is trained in the care of the human frame and in the treatment of both the cause and results of poor posture. He/she has spent years studying the treatments available for poor body mechanics, and are best equipped to help you achieve and maintain sound posture by correcting your spinal dysfunction.
Chiropractors have known for years that the key to successful treatment of poor posture due to spinal dysfunction is early detection. For that reason, your chiropractor will encourage your entire family to have their posture checked, especially the children. The earlier spinal distortions are detected, the better the chances of correcting the problem.
Your posture while you sleep can make a difference in your sleep quality and your health. What's the best sleeping posture? It's essentially the fetal position, on your side with your knees drawn up. This position supports the natural curves of your spine. Sleeping on your stomach may be the worst sleep posture, as experts believe it can increase back pain by exerting pressure on joints in the back of the spine. |
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Spinal Dos And Don'ts Standing
DO | If you stand a lot, use a foot stool or a step on which to rest one foot. This takes the strain off the lower back.
If you cannot use a foot stool, stand squarely, balanced equally on both feet.
Try to hold your head in the neutral position looking straight ahead.
Those vertically challenged should wear a shorter heel. |
DON'T | Don't stand in one place for too long.
Don't bend forward with straight legs. |
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| Avoid wearing high heels. The higher the heel, the greater the postural stress. |
Sitting
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DO | Place both feet flat on the floor.
Sit back on the chair. It is imperative that you give your back proper support.
Adjust your chair so your knee is slightly higher than your hip. If your chair is not adjustable you will need a footrest.
Your keyboard should be just under your hands when they are stretched straight out from your elbow. |
DON'T | Don't sit in a chair that is too large, too high or too low.
Avoid leaning forward with your back arched.
Don't slouch.
Prolonged sitting produces postural strain. |
Driving
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DO | Move your seat forward until your thighs rest comfortably on the seat and your feet are on the pedals.
Elevate the headrest until it is right behind the back of your head. This is important in case of accident.
Sit straight with your back against the seat back. Some cars have built-in lumbar supports. If the seat is less than adequate, your chiropractor can recommend a lumbar support.
Remember to keep both hands on the wheel. |
DON'T | Don't sit too far back. Reaching for the pedals or steering wheel strains the back. Stretching out the arms tires the upper back. |
Sleeping
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DO | The more supportive the mattress the better. This does mean firm but does not mean hard. Placing a sheet of plywood underneath the mattress firms up the bed without making it harder. If your bed is too hard, use a two inch foam mattress topper.
Waterbeds can be very good because they give uniform support to all parts of the body. Waterbeds are also recommended for people who suffer from poor circulation.
Sleep in the fetal position on your side. Put a pillow between your knees to take the pressure off your lower back.
If you sleep on your back, place a pillow underneath your knees. A good cervical pillow is also recommended for under your neck to help maintain the normal cervical curvature. Ask your chiropractor about cervical pillows.
The best way to rise from bed is to turn on your side and then sit up sideways, using your arms to help you. |
DON'T | Don't sleep on anything that provides little or no support.
Sleeping on your stomach produces significant strain on the lower back. |
Lifting
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DO | To lift, squat down keeping, your back straight.
Grasp the object firmly keeping it as close to your body as possible.
Lift using your legs while keeping your back straight.
Move slowly, carefully and smoothly.
Once holding a heavy object, keep your shoulders and hips facing the same direction.
If your job requires a lot of lifting, use a lumbosacral support belt to help protect your lower back. Talk to your chiropractor about lumbar back supports. |
DON'T | Never lift an object that is too heavy or awkward, get help.
Don't bend over or twist while lifting.
Avoid lifting higher than your shoulder.
Don't lift with arms out-stretched. |
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Backpacks One of the fundamental pieces of any back to school ensemble is, of course, the backpack, and although they're practical, backpacks are a leading cause of back and shoulder pain for millions of children and adolescents. We offer parents good chiropractic advice on preventing unnecessary backpack pain and injuries. Please review the following checklist:
Is the backpack the correct size for your child? The backpack should never be wider or longer than your child's torso, and the pack should not hang more than 4 inches below the waistline. A backpack that hangs too low increases the weight on the shoulders, causing your child to lean forward when walking.
Does the backpack have two wide, padded shoulder straps? Non-padded straps are not only uncomfortable, but also they can place unnecessary pressure on the neck and shoulder muscles. |
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Does your child use both straps? Lugging a heavy backpack by one strap can cause a disproportionate shift of weight to one side, leading to neck and muscle spasms, low-back pain, and poor posture.
Are the shoulder straps adjustable? The shoulder straps should be adjustable so the backpack can be fitted to your child's body. The backpack should be evenly centered in the middle of your child's back.
Does the backpack have a padded back? A padded back not only provides increased comfort, but also protects your child from being poked by sharp edges on school supplies (pencils, rulers, notebooks, etc.) inside the pack.
Does the pack have several compartments? A backpack with individualized compartments helps position the contents most effectively. Make sure that pointy or bulky objects are packed away from the area that will rest on your child's back, and try to place the heaviest items closet to the body.
Parents or guardians should help children pack their backpacks properly, and they should make sure children never carry more than 10 percent of their body weight. For example, a child who weighs 100 pounds shouldn't carry a backpack heavier than 10 pounds, and a 50-pound child shouldn't carry more than 5 pounds. In addition, parents should ask their children to report any pain or other problems resulting from carrying a backpack. If the pain is severe or persistent, seek care from a doctor of chiropractic or other health care professional. |
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