The Mental Health Benefits Associated with Chiropractic Care
Most often people associate chiropractic care with lessening the aches and pains of daily life. These may be caused be frequent exercise, sitting at a desk all day, a past car accident or countless other injury producing events. But what if that main cause of your daily pain isn’t physical but mental? According the the Anxiety and Depression Association of America, major depression at any point in time impacts roughly 3 to 5 percent of all people and there is about a 17% lifetime risk of a person developing this condition. Additionally, roughly a half of all those diagnosed with depression also suffer from anxiety.
While medications are most often prescribed for anxiety and depression, many prefer to take the route of holistic healing. When it comes to my patients, I have worked with many suffering from mental health issues and the results speak for themselves. But how could chiropractic care most associated with physical pain help emotional healing?
Here are some interesting facts regarding how chiropractic care can help with mental health as well.
Study Results from the Journal of Upper Cervical Chiropractic Research
A study designed to test the correlation between chiropractic care and its impact on mental health was published in the Journal of Upper Cervical Chiropractic Research on June 20, 2013. This study cited prior research that showed of the 2818 patients undergoing chiropractic care, 76% reported an improvement in their mental/emotional health. Additionally, these 76% also reported positive changes in stress and increased life enjoyment in the months after receiving chiropractic care. Similar findings have also been reported in the American Journal of Psychiatry. So how can having a properly aligned spine impact your mental health?
How Chiropractic Care Improves Mental Health
Decreases Mind-Clouding Pain
One reason that chiropractic care can help mental health is be decreasing any physical pain that may be clouding the mind. As anyone with chronic pain can attest to, this discomfort can have a serious impact on mood and mental health. As the spine becomes aligned and pain decreases, anxiety and depression sprouting from pain are proven to lessen throughout treatment. This was further illustrated by a study of participants complaining of anxiety or depression who underwent 12 sessions of chiropractic care. As a result, muscle tension decreased and mental clarity increased as well.
Decreases Chronic Pain, a Common Cause of Depression
When chronic pain is a part of your daily life, not only is it hard to focus but suddenly you are no longer feeling well enough to be social and take part in activities you once loved. Studies have proven that depression occurs at a rate of three to four times higher in those with chronic pain when compared to their healthier peers. The cycle of chronic pain and depression can continue on and on unless it is broken. Regular chiropractic adjustments have proven to decrease pain, depression and anxiety and allow for a healthier (mentally and physically) existence.
Changes Misalignments Which Impact the Nervous System
Our moods are regulated by our body’s chemistry. This chemistry in your organs as well as your brain is all regulated by the nervous system. Misalignment of the spine (specifically the first, second or third vertebrae) can cause pressure in the area of the brain steam which can cause interference neurologically and chemically. Often people turn to medications that are used to alter their brain chemistry but those looking for a non-medication therapy often find that re-aligning these vertebrae can do wonders for their mental state.
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4 Stretches for Office Dwellers
Working a typical 9 to 5 job is part of daily life for many people. No matter how much you love your career, chances are your body doesn’t. Sitting all day is a leading cause for many health problems including back and neck pain, especially if you are staring at a computer screen all day. In addition to coming in for regular chiropractic adjustments, here are several stretches that can help reduce the strain and stiffness associated with sitting for a prolonged period of time each day.
1. Chest Stretch
Because sitting at a desk all day generally leads to hunching over, you may notice tightness in your chest. One great way to combat this is to purchase a resistance band (you can find one in many different athletic stores) and keep it at your desk. You will simply sit or stand (whichever you are most comfortable with) and hold the band above your head in a wide grip. Once you are arms are stretching the band over your head, lower then down a bit so that you can really feel that stretch opening up your chest muscles. Hold the stretch anywhere between 10 to 30 seconds. Keep in mind that this shouldn’t hurt but it is normal to feel a bit of a stretch.
2. Spinal Twist This is a very simple exercise you can do at your desk. Sit with your feet planted n the floor with your back straight. Make sure to contract your abs and use your arms to help support you as you twist your torso to the right. Hold the stretch for 10 to 30 seconds and then switch the to the other side and repeat.
3. Hip Flexor Stretch Hips are bound to get tight when you are seated all day. In order to stretch out the hip flexors, move to the front of your seat but shift your body so that you are facing toward the left. Next move your right leg to extend it behind you, keeping your knee as straight as possible. While sitting tall, be seated so that your tailbone is firmly underneath you. Continue to do this exercise 2 to 3 times on each side.
4. Hamstring Stretch This standing stretch is quick, easy and effective. While in a standing position soften your right knee so it is slightly bent and extend you left leg out with your heel on the floor. Once your left leg is stretched out, tilt your toes toward the ceiling so you will start to feel a bit of a stretch. Hold this position for 20 to 30 seconds and then switch from side to side for 2 to 3 times.
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The Psychology of Exercise
There are no two ways around it, when you exercise regularly you feel better (well, mentally if not physically and I take care of the physical aches and pains for you!). I know from both a personal and professional stand point that patients and friends and family alike often tend to be in better spirits when they are active and getting regular exercise each day.
There have been countless studies showing not just the physical but also the psychological benefits of exercise and while checking current news articles today, I came across a study that now shows that exercise may not just help those with depression, it may actually help prevent depression from occurring in some people.
Now that’s pretty incredible!
The study was recently published in the journal Medicine & Science in Sports & Exercise. It appears that exercise can be particularly beneficial for women who, as they age, often develop depression.
The study looked at 10 years’ worth of data from nearly 3,000 women between the ages of 42 and 52. Essentially all data came from self-reported questionnaires which asked questions about depressive symptoms and amounts of exercise. The result was pretty overwhelming! Of those women who reported 150 minutes (or more) each week of moderate intensity exercise (which is the current public health recommendation for exercise) fewer of these women reported any type of symptoms of depression.
Still not convinced? Here are some other fascinating facts about what exercise does to the body and mind:
- Exercise increases norepinephrine, a chemical which helps regulate the brain’s response to stress.
- Many studies have shown that depression can be treated as effectively with exercise as it can be with antidepressants.
- Exercise is a self-confidence booster!
- Working out in our golden years can help prevent cognitive decline. Even earlier on, between the ages of 25 and 45 can boost chemicals which will help prevent the hippocampus (the part of the brain responsible for learning and memory) from degenerating.
- Those suffering from anxiety disorders have noted a decrease in anxiety after working out.
- Studies with mice have shown that exercise can boost brainpower. This is because levels of BDNF (a protein in the brain) are increased as a result.
- Productivity on the job is increased among those who workout regularly.
- Levels or seratonin and dopamine are elevated in the brain as a result of exercise. These chemicals are linked with positive moods and outlooks.
- Creativity and intuition are also known to sharpen.
- Sex life is improved among those who work out regularly, according to many studies.
So what do you think? Does this give you even more incentive to hit the gym this weekend? Your body and mind will thank you.
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Exercise Modifications for Athletes With Lower Back Pain
Many of my regular patients are athletes and exercise enthusiasts. Some play professional sports while others routinely attend cross-fit classes, dance or aerobics. Unfortunately, regardless of the particular exercise routines, many come to me with complaints of lower back pain. For these athletes exercise and pain go hand in hand. If you take notice of those movements which are causing you discomfort, however, you can easily modify them so that the pressure is taken off your back. By doing this, you can allow yourself to heal (and prevent further injury) while I help to get you back in alignment.
Here are some common exercises that you can modify to reduce the impact on your spine.
1. Exchange Back Squats for Front Squats
While squats produce great results they can also cause back strain if done improperly. Of course, there are modifications (which I will get to in a moment) but first and foremost, remember this – whenever you do a squat, be sure to keep your back flat. If you over-arch or round your lower back, you are putting serious pressure on your spine. Try and keep your back as neutral as possible anytime you do a squat exercise. This may eliminate a majority of the strain you have been feeling. If this still doesn’t seem to help, there are other ways to exercise these muscles without causing further damage.
The most common type of squat many lifters do is the barbell back squat. Even when done correctly, there is still a high risk of injury. Changing to a front squat can actually yield great results with far less pain for many athletes. In fact, the activated muscles are the same as those used in the back squat. If you aren’t sure how to do a front squat on your own, be sure to ask your trainer but it looks like this.
2. Keep Ab Exercises Low
Full situps can cause strain to the lower back. You can get some great ab definition by keeping your movement lower when activating the muscles. Try decreasing the height you come up when doing a situp or crunch. Lie on your back so that you have the full support of the floor and bring your knees into your chest. Raise your head and neck up slightly (supporting with a rolled towel if necessary) and hold this position while pulling your belly button toward the floor. Repeat this several times.
3. Switch out the Leg Press for a Ball Squat
If the leg press is done improperly, the spine may become compressed and cause lower back pain and strain. In some cases, even if the exercise is done as instructed injury can still occur. If you want to work these same muscles without causing excessive strain you can try the ball squat instead. This will engage those same muscles with less risk of inuring or re-injuring your spine. That’s because the type of resistance and the position of your body are entirely different during the ball squat than they are in the leg press. Through the use of a stability ball, your back with have proper support. Talk to your trainer about modifying your program if the leg press is causing issues for you. Here is what it looks like .
4. Avoid Jumping Fully Off the Floor
Many cardio exercises like jumping jacks, jump squats etc. require both feet to come up off the floor. If you are finding that these movements are causing you pain then be sure to keep one foot on the ground at all times. You can make the same motions you would if you were jumping but simply step instead of hop.
The good news is that any trainer who is well educated in what he or she does will be able to modify your exercise routine to accommodate for your injuries. In fact, becoming inactive as a result of lower back pain can lead to even larger issues so keep up the exercise (as long as the injury is not too severe). Strong core muscles are effective in reducing back pain and injury and building your overall strength will also ensure your health for longer. With this in mind, simply look at these modifications as a new challenge and always, ALWAYS listen to what your body is telling you when you work out. There is a difference between fatigue and pain so be sure not to ignore important indicators that an injury is occurring.
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Chronic Fatigue Syndrome – How Chiropractic Care Can Help
It’s not uncommon to feel tired every now and again, after all most of us lead very active and busy lives. What is uncommon however is extreme fatigue that can be debilitating and can’t be explained by any underlying condition. This is the little know illness called chronic fatigue syndrome (CFS).
For some people, this may only last a few months, for others a few years. In many cases the symptoms come and go over several years.
While the exact cause of chronic fatigue syndrome is largely unknown, the wide range of theories spans from a viral infection to perhaps periods of excessive stress. Many sufferers report feeling joint pain and difficulty sleeping. These (in addition to many other symptoms) often lead to irritability and moodiness.
Symptoms include:
Fatigue
Loss of Memory or Concentration
Sore Throat
Enlarged lymph nodes in armpits and neck
Unexplained muscle pain
Joint pain that has no redness or swelling
Headache
Restless sleep
Exhaustion that lasts more than 24 hours after mental or physical exercise
Typically most patients suffering from CFS will seek the diagnosis of a general practitioner or specialist and then often head to the chiropractor secondarily in search of relief. What makes chronic fatigue syndrome a tricky condition to diagnosis is that there is no test that will give you a definitive answer one way or another. Once other potential health problems have been ruled out however, it’s time to look for ways to bring back energy and keep symptoms at bay.
For many with CFS, this is where chiropractic care fits in.
Spinal alignment leads to energy conservation
Often patients naturally see an increase in their energy once their bodies begin to be properly aligned. Any misalignment can cause the body and it’s necessary systems to not function at their peak. When this happens, we experience a whole variety of issues ranging from back and neck pain to fatigue. This is one reason that patients suffering from CFS often find some relief during regular chiropractic adjustments.
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5 Tips for Keeping Your New Year’s Resolutions
As we ring in the New Year, many of us have a list of things we hope to accomplish. For some, it’s heading to the gym more regularly, for others it may mean spending more time with the family or maybe losing 10 pounds. While these resolutions are easy to make, they aren’t quite as easy to keep. As February rolls around, several of these well-intentioned promises we made to ourselves are left behind. Did you know that 63% of people say they are still keeping their resolutions after two months?
This year, try these 5 tips for getting in the right mindset for 2015.
1. Don’t put pressure on yourself
One of the biggest mistakes that we make is to over-commit to self improvement. What I mean by this is that we throw too much in to the mix. Say our goal is fitness-based. It’s better to commit to “making healthier decisions” than it is to say “I am going to lose 20 pounds.” When we make a goal so singularly focused, there is an excess amount of pressure applied to us. Commit to your goals and understand that you may stumble along the way! That’s completely alright, which leads me to the second tip.
2. Take setbacks in stride
You will have setbacks. If you can’t accept this in stride, you will be setting yourself up for failure. Many people have ‘black or white’ thinking when it comes to goal setting. Basically, the all-or-nothing mentality. You slip up, you quit. This is an unhealthy pattern of thinking and leads to perfectionism. You have made a resolution to change things in your life because they are obviously important to you – so why abandon it so easily just because of one little mistake? Keep your eye on the goal and keep moving toward it! Even if it’s one step forward and two steps back at some points, it’s all part if the journey toward self improvement.
3. Involve family and friends
Studies have shown that when we have the support of people we care about, we are much more likely to reach a goal. There may be times we want to quit or on the other hand, moments of triumph and if we can share these with the people we love, it helps us to continue on a positive path. It can be fun to make resolutions with your friends and family. Not only does it help to say these positive changes out loud but it also is great to have accountability.
4. Track progress
Nothing happens overnight, which is why it is very important to keep track of all the small steps in the right direction. By tracking your progress, you will have a visual reminder that your hard work is paying off. This can be a great tool for you to use when you are discouraged or feel like it is taking so long to achieve your goal.
5. Ask for support when you need it
If you feel yourself losing sight of your goal, be sure to speak up and ask for support. By involving friends and family (as you have now already done) you have a built-in support group. Whether you are simply trying to get in shape or quit smoking, it’s a great idea to speak up and ask for help when you are struggling!
Have a safe and healthy New Year from all of us at Arcadia Health and Wellness!
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What is Whiplash and How is it Treated?
We are all likely familiar with the term whiplash, often in the context of the aftermath of a car accident, but there are many other ways this condition can happen.
What is Whiplash?
Essentially the term ‘whiplash’ is nothing more than neck strain. However, this neck strain can range in severity and is not always the result of a car accident – athletes often suffer whiplash as a result of collision on the field. A neck strain is identified by injured muscles or tendon. This differs from a sprain because a sprain occurs when the ligaments are actually torn.
You can basically suffer from whiplash any time your head is rapidly thrown back, resulting in hyper-extension. The cervical spine may also be injured as well depending on the source and severity of the impact.
How do I know if I Have Whiplash?
You might think that if your neck suffered this type of injury you would know right away. While this is true in some cases, other times it may be hours or even a day or two before the telltale pain begins. Some of the most common symptoms of whiplash include decreased range of motion, tightness, pain or knotted muscles in the neck. You may also experience headaches near the base of the skull with pain that moves to the forehead. The pain may increase with motion.
It’s important to also be aware that you could have a concussion as well. Often these two injuries can occur together. If you have hit your head, it’s best to not take the wait-and-see approach and to visit your doctor right away.
What if I do Have Whiplash?
The good news is that most people will recover from whiplash completely as long as it is treated correctly. Because I prefer a more natural approach to healing than to simply medicate, I think that using ice (and later heat) along with rest and realignment can help you heal properly. Each case of whiplash is different and while chirporactic care can improve some cases, there are others that simply require rest. I take each patient on a case my case basis and only apply my care if necessary.
As far as at-home care goes, in the two to three days after injury, you will want to use ice for about 20 to 30 minutes every 3 to 4 hours. After these two to three days, you can switch to moist heat.
It’s important to take the time to allow your neck to heal.
Depending on the case, the neck pain should decrease within a few days. In more extreme cases it’s likely that the pain will last for weeks.
Whiplash Prevention
While there is no way to avoid having an accident, there are a few ways that you can help prevent neck injury. Be sure that your headrest in your car is adjusted correctly so that it goes to at least the top of your head. This way, if you are in a accident, your head will not snap back as far. Also, build up your neck muscles with strength exercises so that your neck will be both strong and limber. If you have a desk job, it’s important to get up stretch and move your neck around several times a day.
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Why Chiropractic Care Helps Athletic Performance
Whether you are a professional athlete, crossfit enthusiast or the occasional Zumba fan, chiropractic care can help improve your athletic performance in leaps and bounds.
As a chiropractor, I see a range of athletes daily with a variety of medical and health concerns. Both mental and physical stress can have a large impact on the body and by keeping the spine in alignment, you are better equipped to handle these bumps in the road.
Chiropractic adjustment can also be beneficial for maintenance, even if you are not feeling the symptoms of a particular ailment.
Headache Relief
Many athletes complain of headache every now and again. When you picture contact sports like football and hockey, this may come as little surprise. Studies have found that 60 to 90 percent of all headaches are the result of neck (or facet joint pain). In most of these cases, pain can be immediately relieved through chiropractic adjustment.
Shoulder Injury Improvement
In addition to physical therapy, many athletes with shoulder injuries also come and see me for adjustments. Often when injuries occur and muscle damage or strain results, the alignment of the spine is neglected. If you are favoring a sore area of your body for example, you may be causing other injuries to the body by compensating.
Pain and Swelling Reduction
A common technique used by chiropractors, including myself, is ‘The Kinesio Taping Method.’ This is used commonly for athletes who have tires muscles, muscle pain or swelling and provide relief for muscles that are constantly in use. This non-restrictive taping method allows a full range of motion while providing support and stability to the muscle.
Improved Mobility
Frequent adjustments allow the body to move in every way intended. Often when we have subluxations, our muscles cramp and become less flexible as a result. Frequent adjustments result in improved mobility which can drastically improve the quality of movement on and off the field.
Tennis Elbow Relief
Studies show that nearly 50% of all tennis players suffer from the condition commonly known as tennis elbow. Fortunately, these cases can be improved through joint manipulation and chiropractic care.
Injury Prevention
While of course some injuries can’t be prevented, many can be with routine chiropractic care. For those who are not properly aligned, muscle tone is often asymmetrical from one side of the body to the other. By having one side that weaker than the other, injury and strain is more likely.
Promote Faster Healing After Injury
Keeping the body in natural alignment will reduce strain and pressure on injured joints. Often when misalignment occurs on top of an injury, healing is delayed since the body tells itself to go in to protection mode. This is why athletes commonly suffer from a condition known as splinting where the muscles around the injury grow overly tight to try and protect the area.
Improved Nerve Communication
When misalignment occurs, the ability for nerve communication from the brain and spinal column to other parts of the body may be hindered. If this is occurring, often athletes will complain of numbness, weakness or tingling in certain areas of the body.
Improved Balance
Balance is essential for all forms of sports. Dizziness is a common result of subluxation in the spine. Athletes who are frequently adjusted are better balanced and therefore, better able to perform in competition.
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8 Tips for Keeping Your Body and Mind Healthy for the Holidays
We all went to sleep Halloween night in a haze of sugar and face paint only to wake the next morning to the full-on holiday season!
Starbucks winter-themed cups, spooky store decorations replaced with pine scented candles and Christmas commercials are once again on every channel…like it or not, the holidays are here! While there are plenty of reasons to be excited this season, the unhealthy habits that often come with are a bit disheartening.
The good news is that you can still enjoy all the holiday fun without compromising your mental and physical health…it just takes some determination, a game plan and a bit of willpower.
Here are some of my favorite tips for enjoying all the season has to offer without going overboard.
1. Separate emotion from food
Like it or not, often we eat for reasons unrelated to hunger. Emotional eating is a common occurrence around the holidays. Sometimes we eat out of boredom, other times out of sadness or even because we are happy to be surrounded by the ones we love. This season, take time to figure out what you are feeling. If you are stressed, take a walk. If you are tired, take a nap. While this sounds like a no-brainer, the stress of the season can make it difficult for us to take the few moments we need to figure out our feelings. Turning to food for comfort will only lead to more emotional unrest in the long run.
2. Take time to eliminate stress
If you have a house full for the holidays, taking time for you may seem impossible…but it’s NOT. You need to take time out for your emotional well-being. You are no good to your guests if you are burning the candle at both ends. Whatever stress release looks like to you, make time for it. Read a book, take a bath, write in a journal, workout – whatever makes you feel calm, collected and ready to face the art of entertaining.
3. Drink a glass of water prior to mealtime
Mealtimes can be one of the greatest parts of the holiday. Traditional feasts abound but it can be very easy to overdo it. Try drinking a glass of water prior to eating your meal. It’s common for our brain to process thirst as hunger and overeat to compensate. Additionally, with the water taking up room in your stomach, you will feel satiated faster.
4. Exercise
Endorphins are excellent for increasing your energy level and elevating your mood. Don’t think you have time? Make it a family affair. Big meals have a tendency to make everyone sleepy. Bundle up, step outside and take a walk around the block. This is a great way to combine socializing with exercising and around the holidays exercise can really be beneficial.
5. Don’t go to holiday parties hungry
Much the same as going grocery shopping when hungry can spell disaster, going to a party while hungry can wreak havoc. With your stomach growling non-stop, even the fruit cake begins to look appealing! Skipping meals to make room for a large feast is one of the worst things you can do for your metabolism. Not only does it slow down but then overeating will make you feel overly full and uncomfortable. Eat a snack (something high in protein and healthy fibers) prior to heading out. You will then be able to snack in a more controlled manner and focus on fun and socializing rather than easing your hunger.
6. Don’t go overboard on the alcohol
Most of us have been guilty of overindulging every now and again. Have a game plan when it comes to consuming alcohol and set a limit for yourself. Depending on the situation, holiday parties can sometimes be stressful. You may not know anyone there or perhaps you are forced to spend hours with your in-laws who make you inherently nervous. Many times in these situations people turn to alcohol as a crutch to “take the edge off.” Avoid making this rather hasty decision. If you feel awkward without a drink in your hand, try a spritzer water with lemon or lime. You’ll still feel festive…without wearing a lampshade on your head. It’s a win-win.
7. Stay hydrated
Drinking water is important no matter the season and while perhaps you remember more to hydrate when it is hot out, hydrating in the fall and winter months is just as important. If you are on the run, be sure to pack a water bottle with you and make yourself use it. Remember that once you start to feel thirsty, you are already in the beginning stages of dehydration.
8. Stay as close to your normal routine as possible
While this may sound tricky, try and stay close to your normal routine. If you can get up around the same time as normal and plan meals times, you will have a more solid structure to craft your day around and will feel more grounded as a result.
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Why Working a Desk Job is Hazardous to Your Health
While most of us can recall the moment we receive an instantly painful injury (stubbing a toe, slipping on ice), those suffering from chronic pain have more difficulty pinpointing the exact cause of the discomfort.
What if I told you that two things you do on the daily might be causing your pain…two things totally unavoidable?
Believe it or not, sitting and standing can lead to a whole slew of ailments if your posture isn’t correctly aligned. If you are one of the millions of people who sit at a desk from 9 to 5, you may be damaging your whole body by sitting incorrectly.
I recently came across a great article that offers a visual explanation for how slouching and other posture issues can be deadly and felt inspired to touch on this in my blog. After all, sitting and standing are something most of us do each day!
First let’s address some of the most common issues that can result from bad posture:
Organ Damage
If you are sitting constantly, your muscles will naturally burn less fat and blood while flow more slowly through the body. This, in turn, can lead to fatty acids clogging the arteries of the heart over time, leading to heart disease. Additionally, your pancreas may become overproductive as a result of inactivity. That’s because insulin is released from the pancreas with the intent that it will be used as energy. When you are sitting for long periods of time, that energy isn’t being used. The pancreas than may overcompensate by producing more, thinking the body is not in motion because it does not have enough energy. Too much insulin production can of course lead to other health conditions including diabetes.
Back Problems
The spine is made to be flexible and move freely. Once this motion is neglected in the majority of daily activities, you may start to develop an inflexible spine. The soft disks (which are located between the vertebrae) absorb shock by expanding and contracting when we move around, similar to a sponge. The longer we become inactive, the soft disks lose their sponginess. Additionally, collagen can develop around ligaments and tendons supporting the body. These issues put you at higher risk for injuring your back during everyday tasks like washing the dishes, reaching for something on a top cabinet or tying your shoe laces.
Disk damage is another common problem caused by bad sitting posture. Inactivity puts you are an increased risk for a herniated disk.
Muscle Loss
This one is probably the most common issue we associate with inactivity but we have more to worry about here than pure vanity. Aside from losing muscle tone, you may experience a softening of the abdominal region, hip tightness and softened glutes. These issues can lead to further alignment problems since you don’t have a solid supporting base.
Additional dangers include soreness in the back and shoulders, neck strain and even difficulty concentrating due to lack of blood and oxygen being pumped throughout our bodies.
Now that you know the complications, here are some ideas for keeping your body healthy without having to quit your 9 to 5:
- Don’t cross your legs while sitting – this is a hard one for many to break the habit of but in correct posture you should have your ankles out in front of your needs and there should also be a gap between your chair and the back part of your knees.
- While standing your feet should be shoulder-width apart
- Keep your shoulders back and use your ab muscles to keep your belly from pushing out.
- Avoid walking on your heels, rather direct your weight to the balls of your feet.
- Try switching out your office chair with an exercise ball. This will help your abs stay engaged.
- Get up every hour or so and walk around, stretch…even do an exercise or two in order to get the blood flowing freely back to your brain.
- Don’t lean forward to get closer to your screen.
- Continue regular chiropractic appointments.
Do you have any of your own tips or techniques for staying healthy while working a desk job? We would love to hear it! Also, feel free to ask me about particular exercises you can do at home to keep your spine healthy.
- Sources:
1. Nicholos Chiropractic
2. Lifehack.org
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