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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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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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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Debunking Myths: 6 False Chiropractic Claims You’ve Probably Heard
As with all areas of medicine, there will always be those who are for a practice and those opposed to a practice. This is nothing new. In fact, there have been debates regarding the handling of treatments since back in the days of widespread Chinese medicine and even more today as new health practices emerge.
I understand some people are scared to come in for their first adjustment. While I know that I am benefiting their health, not hurting it in any way, I don’t discount their fears. After all, I am continuously hearing new and different myths about adjustments and in an effort to highlight the truth about chiropractic care, I’ve decided to lay some of the most common myths to rest. I am always willing to answer any and all questions regarding what I do!
- MYTH: Getting adjusted is dangerous and painful
FACT: This is probably the most common objection people have when it comes to chiropractic care. Countless studies have shown that being adjusted is actually one of the least risky medical appointments you can go to. Of course it is necessary for you to be adjusted by a licensed chiropractor.One common commissioned study from the Ontario Ministry of Health released the following conclusion:“There is no clinical or case-control study that demonstrates or even implies that chiropractic spinal manipulation is unsafe in the treatment of low-back pain. Some medical treatments are equally safe, but others are unsafe and generate iatrogenic (doctor-induced) complications for low-back pain patients. Our reading of the literature suggests that chiropractic manipulation is safer than medical management of low-back pain.”
Many forms of pain management, including taking prescription painkillers, are associated with damage to internal organs and have a potential for reliance on the medication which could lead to abuse. Chiropractic care is a natural form of pain management and preventative care.
All doctors must pay for malpractice insurance but did you know that chiropractors are charged less than any other kind of doctor? That’s because there are far fewer lawsuits involving complications for chiropractic care.
- MYTH: Chiropractic appointments are not affordable
FACT: Insurance often covers appointments and research shows that those who receive consistent chiropractic care actually visit their physician for medical issues less frequently than their peers who do not get adjusted. In addition to seeing the doctor less often, many chiropractic patients also avoid having to take costly medications. They turn to adjustments for many of their ailments and therefore eliminate the need for expensive and often dangerous medications. - MYTH: If you get adjusted once you are locked in to getting adjusted forever
FACT: You are certainly under no obligation to continue seeing a chiropractor the rest of your life after an adjustment…however many patients feel so great that they do make chiropractic care a part of their life.I will of course make recommendations on the best course of treatment but you, as the patient, are always the one to make the decision. You can come in as often as you want or once a year if that is your preference. Frequent adjustments are often most beneficial but they are in no way mandatory. - MYTH: Chiropractors aren’t “real doctors”
FACT: I’ve heard this myth frequently and it couldn’t be any further from the truth. Often people question what they are not familiar with because it makes them apprehensive and that can lead to myths such as this one. Did you know that chiropractors require 2,887 education class hours while the typical medical doctor is only required to take 2,756 hours? Chiropractors are educated in the workings of the body and mind. The hours and education required are extensive and even pending graduation, a student must spend hundreds of hours in real clinic settings before being able to practice. - MYTH: The ‘popping’ sound comes from your bones rubbing together
FACT: Patients may hear a popping sound but this is simply caused by gases expanding in the joint space as it opens. Also, you may not hear anything during an adjustment. This simply depends what method is being used and your course of treatment. - MYTH: You should never get your children adjusted
FACT: Getting your infants and children adjusted is one of the best things you can do!Many are surprised to hear that I adjust babies. When you consider the trauma a tiny little body undergoes in the birthing process, it’s no surprise that the body requires alignment. The process is a safe one and of course the pressure used is adjusted for their tiny size. As a general rule of thumb, when adjusting a baby the amount of pressure is comparable to the pressure you could comfortably apply to your eyeball without causing pain.
Have you heard any other chiropractic myths that you would like debunked? Just let me know!
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