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Posts Tagged: spinal health

St Paul Chiropractic ClinicChiropractic Care fits in beautifully with your goal of Living a Healthy Lifestyle. The treatments can stave off a myriad of health problems including joint pain, headaches, backaches, muscle stiffness and illness. During your scheduled visit with one of the Licensed Chiropractors at Caron Chiropractic Clinic, P.A. be sure to mention all symptoms that you are experiencing. Include symptoms that may seem irrelevant or unrelated to your spine or joint discomfort. Never minimize your symptoms. Providing an honest and detailed account of every symptom can help with your diagnosis. All conversations with your Doctor of Chiropractic Care will be held in the strictest confidence.

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Tips for a Healthy Spine

spine

  • Do not stand bent forward at the waist for prolonged periods of time. The muscles in your low back become deconditioned in this position, which may lead to pain.

 

Lifting

  • At all times, avoid twisting while lifting. Twisting is one of the most dangerous movements for your spine, especially while lifting.
  • If the item is too heavy to lift, pushing it is easier on your back than pulling it. Whenever possible, use your legs, not your back or upper body, to push the item.
  • If you must lift a heavy item, get someone to help you.

Sitting

  • Keep your knees slightly higher than your hips, with your head up and back straight.
  • Avoid rolling your shoulders forward (slouching).
  • Try to maintain the natural curve in your low back.

Reaching and Bending

  • When reaching for something above shoulder level, stand on a stool. Straining to reach such objects may not only hurt your mid-back and neck, but it can also bring on shoulder problems.
  • Do NOT bend over at the waist to pick up items from the floor or a table.
  • Instead, kneel down on one knee, as close as possible to the item you are lifting, with the other foot flat on the floor and pick the item up.
  • Or bend at the knees, keep the item close to your body, and lift with your legs, not your back.

Carrying

  • When carrying objects, particularly if they are heavy, keep them as close to your body as possible.
  • Carrying two small objects—one in each hand—is often easier to handle than one large one.

Healthy Diet and Exercise

  • While the proverbial jury is still out, we suspect that extra weight puts undue strain on your spine. Keep within 10 lbs. of your ideal weight for a healthier back.
  • “Beer belly” is likely the worst culprit, as it puts unwanted pressure on the muscles, ligaments and tendons in your low back.healthy diet
  • The most efficient and effective way to reduce weight is by eating a sensible diet and exercising regularly.
  • Consult with your doctor before beginning any exercise program, particularly if you have a health condition.

Sleeping

  • Sleeping on your back puts approximately 50 pounds of pressure on your spine. Other positions may be better.
  • Placing a pillow under your knees while lying on your back cuts the pressure on your spine roughly in half.
  • Lying on your side with a pillow between your knees may also reduce the pressure on your back.
  • Never sleep in a position that causes a portion of your spine to hurt. Most often, your body will tell you what position is best.

Quit Smoking

Smokers have more spine pain than nonsmokers, and they also heal more slowly when they have an episode of back pain because the chemicals in tobacco smoke restrict the flow of blood to the tissues in and around your spine.

While following these instructions is no guarantee that you’ll be free from back pain for your entire life, it can certainly reduce your risk of developing it. These simple steps will help you keep your spine in good shape, making you a healthier, happier person.  Given the many responsibilities of the spine, it is quite natural for the neck and/or back to feel sore at the end of the day.

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October is National Chiropractic Month! Have Your Spine Checked Yet?

This fall, chiropractors across the country will highlight ways you can feel your best every day, regardless of your age, occupation or fitness level, during National Chiropractic Health Month in October. This October will also mark the first official launch of World Spine Day in this decade and we hope that people around the world will join together to raise awareness around the prevention and effective management of spinal conditions.

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