How do I stand properly?
· Bear your weight primarily on the balls of your feet.
· Keep your knees slightly bent.
· Keep your feet about shoulder-width apart.
· Let your arms hang naturally down the sides of the body.
· Stand straight and tall with your shoulders pulled backward.
· Tuck your stomach in.
· Keep your head level-your earlobes should be in line with your
shoulders. Do not push your head forward, backward, or to the side.
· Shift your weight from your toes to your heels, or one foot to the
other, if you have to stand for a long time.
How do I sit properly?
· Keep your feet on the floor or on a footrest, if they don’t reach the
· Don’t cross your legs. Your ankles should be in front of your knees.
· Keep a small gap between the back of your knees and the front of
· Your knees should be at or below the level of your hips.
· Adjust the backrest of your chair to support your low- and mid-back
or use a back support.
· Relax your shoulders and keep your forearms parallel to the ground.
· Avoid sitting in the same position for long periods of time.
Consequences of poor posture
Poor posture can lead to excessive strain on our postural muscles and may even cause them to relax, when held in certain positions for long periods of time. For example, you can typically see this in people who bend forward at the waist for a prolonged time in the workplace. Their postural muscles are more prone to injury and back pain.
Several factors contribute to poor posture–most commonly, stress, obesity, pregnancy, weak postural muscles, abnormally tight muscles, and high-heeled shoes. In addition, decreased flexibility, a poor work environment, incorrect working posture, and unhealthy sitting and standing habits can also contribute to poor body positioning.
Why is good posture important?
Good posture helps us stand, walk, sit, and lie in positions that place the least strain on supporting muscles and ligaments during movement and weight-bearing activities. Correct posture:
· Helps us keep bones and joints in correct alignment so that our muscles are used correctly, decreasing the abnormal wearing of joint surfaces that could result in degenerative arthritis and joint pain.
· Reduces the stress on the ligaments holding the spinal joints together, minimizing the likelihood of injury.
· Allows muscles to work more efficiently, allowing the body to use less energy and, therefore, preventing muscle fatigue.
· Helps prevent muscle strain, overuse disorders, and even back and muscular pain.
To maintain proper posture, you need to have adequate muscle flexibility and strength, normal joint motion in the spine and other body regions, as well as efficient postural muscles that are balanced on both sides of the spine. In addition, you must recognize your postural habits at home and in the workplace and work to correct them, if necessary.
What Can Chiropractic Care Do To Help Reduce Your Stress?
One of the effects of stress is muscle tension and contraction. This muscle tension creates pressures on the structures of your body, leading to misalignments of your spine and the other joints of your body. These misalignments cause nerve irritation, which then can cause common conditions such as; back pain, neck pain, headaches, jaw pain, and even high blood pressure.
Chiropractic adjustments correct these misalignments, reduces spinal nerve irritation, improves circulation, and releases muscle tension, which then helps your body return to a balanced, relaxed state. In many cases, these changes can be enough to get your brain to turn off the fight or flight response, and begin the process of healing.
A healthy, balanced spine is a key factor to effectively manage your stress.
Regardless of the source of your stress, its effects on your body will become evident in your nervous system. The nervous system is the organizer, controller, and coordinator of all your body’s processes. All your other systems, including the circulatory, respiratory, digestive, reproductive, hormonal, muscle and skeletal systems, depend upon your nervous system to work properly. Therefore, the most direct method of correcting illnesses should be directed toward balancing your nervous system and this is exactly what chiropractic and stress management care do.
While, chiropractic care cannot neither make your job less stressful, nor can it create a quieter, calmer world. Chiropractic care can however, help you develop a healthier response to your stress and reduce the potential physical damages caused by stress.
Our next Spinal Health Care workshop is Wednesday April 26 at 6:15 P.M. This workshop is about 45 minutes in length, reviews what you can do to avoid back and neck problems, how to get better quicker, preventive measures, spinal function and physiology, exercises for a stronger back and neck, and a question and answer segment. This is free of charge, all are welcome, please call the office and let us know you will be attending!
Proper Lifting to Avoid Back Pain
Spring is officially here! For many of us, there are spring projects that need to complete. Whether you are planting your flower garden or cleaning and organizing your garage, it is important to make sure you are lifting and moving objects correctly, so you don’t injury your back.
Before you do any heavy lifting, we recommend you think through the task at hand. Decide where you are carrying the object to, if and whether or not you will need help to moving the object. Look for a pathway that is clear from debris and clutter. We also recommend you do some stretches before lifting.
Stand in front of the object you are going to be moving. Your feet should be shoulder-width apart, with one foot slightly ahead of the other foot. Remember to keep a wide base for support.
Slowly squat down and remember to bend at the hips and knees only. Your knees should not move forward beyond the line of your toes.
Don’t forget about your posture! Make sure to look straight ahead while keeping your back straight and your shoulders back.
Lift gradually by stretching your hips and knees. Try to keep the natural curve in your lower back and remember to breathe while lifting. Remember NOT to twist as you lift.
Hold the object you are carrying as close to your body as possible; this decreases the strain on your lower back.
Take small steps and lead with your hips when changing direction. Keep your shoulders aligned with your hips as you move. When setting the object down, remember to squat with the knees and hips only.