Proper Lifting To Avoid Back Pain

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 downand 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 graduallyby 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 objectyou are carrying as close to your body as possible; this decreases the strain on your lower back.

Take small stepsand 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.

Fairport Chiropractic1157 Fairport Road
Fairport, NY 14450
585-381-7724

Posture

Tips to Maintain Good Posture

We often hear that good posture is essential for good health. We recognize poor posture when we see it formed as a result of bad habits carried out over years and evident in many adults. But only few people have a real grasp of the importance and necessity of good posture.

What is posture?

Posture is the position in which we hold our bodies while standing, sitting, or lying down. Good posture is the correct alignment of body parts supported by the right amount of muscle tension against gravity. Without posture and the muscles that control it, we would simply fall to the ground.

Normally, we do not consciously maintain normal posture. Instead, certain muscles do it for us, and we don’t even have to think about it. Several muscle groups, including the hamstrings and large back muscles, are critically important in maintaining good posture. While the ligaments help to hold the skeleton together, these postural muscles, when functioning properly, prevent the forces of gravity from pushing us over forward. Postural muscles also maintain our posture and balance during movement.

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.

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.

Can I correct my posture?

In a word, yes. Remember, however, that long-standing postural problems will typically take longer to address than short-lived ones, as often the joints have adapted to your long-standing poor posture. Conscious awareness of your own posture and knowing what posture is correct will help you consciously correct yourself. With much practice, the correct posture for standing, sitting, and lying down will gradually replace your old posture. This, in turn, will help you move toward a better and healthier body position.

Your doctor of chiropractic can assist you with proper posture, including recommending exercises to strengthen your core postural muscles. He or she can also assist you with choosing proper postures during your activities, helping reduce your risk of injury.

To find a doctor of chiropractic in your area, click here.

How do I sit properly?

· Keep your feet on the floor or on a footrest, if they don’t reach the floor.

· 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 seat.

· 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.

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.

What is the proper lying position?

· Find the mattress that is right for you. While a firm mattress is generally recommended, some people find that softer mattresses reduce their back pain. Your comfort is important.

· Sleep with a pillow. Special pillows are available to help with postural problems resulting from a poor sleeping position.

· Avoid sleeping on your stomach.

· Sleeping on your side or back is more often helpful for back pain. If you sleep on your side, place a pillow between your legs. If you sleep on your back, keep a pillow under your knees.

Fairport Chiropractic1157 Fairport Road
Fairport, NY 14450
585-381-7724

Did You Know…

Did You Know …

· Each year sleep deprivation contributes to about 100,000 car accidents that cause up to 1,500 deaths.

· Humans have the biggest brain to body ratio of any living thing.

· A nerve cell can transmit 1,000 nerve impulses a second.

· The skin of a typical adult covers 20 square feet and weighs 6 pounds.

Fairport Chiropractic1157 Fairport Road
Fairport, NY 14450
585-381-7724

2 Of the easiest and best things to do for your health

2 Of The Easiest and Best Things To Do To Improve Your Health

Everyone can improve their health by drinking more water and getting more sleep.

Drinking Water

Most people are in the low range of fluid consumption and are not hydrating properly. Everyone generally drinks at mealtime, but in between many do not drink anything. You need to consistently drink water throughout the day. There are many formulas for how much to drink but don’t worry about the details just drink! When you walk by a drinking fountain or sink, get a drink, have a glass full of water at your workstation and drink throughout the day. When you get up in the morning one of the first things to do is drink a glass of water. Here are a few reasons to drink more water:

1. Drinking Water Helps Maintain the Balance of Body Fluids.Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.

2. Water Can Help Control Calories. For years, dieters have been drinking lots of water as a weight loss strategy. While water doesn’t have any magical effect on weight loss, substituting it for higher calorie beverages can certainly help.

3. Water Helps Energize Muscles. Cells that don’t maintain their balance of fluids and electrolytesshrivel, which can result in muscle fatigue. "When muscle cells don’t have adequate fluids, they don’t work as well and performance can suffer," says Guest.

4. Water Helps Keep Skin Looking Good. Your skin contains plenty of water, and functions as a protective barrier to prevent excess fluid loss. But don’t expect over-hydrationto erase wrinklesor fine lines, says Atlanta dermatologist Kenneth Ellner, MD.

5. Water Helps Your Kidneys. Body fluids transport waste products in and out of cells. The main toxin in the body is blood urea nitrogen, a water-soluble waste that is able to pass through the kidneys to be excreted in the urine, explains Guest. "Your kidneys do an amazing job of cleansing and ridding your body of toxins as long as your intake of fluids is adequate," he says.

6. Water Helps Maintain Normal Bowel Function. Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation. When you don’t get enough fluid, the colonpulls water from stools to maintain hydration — and the result is constipation.

Next Time We Will Talk About Sleep

2 Of The Easiest and Best Things To Do To Improve Your Health

Everyone can improve their health by drinking more water and getting more sleep.

Sleep

Most people don’t get enough sleep. Your body needs sufficient sleep to rest and regenerate, it is vital to the regular daily cycle for good health. You can’t survive on four hours of sleep a night. Many people think they can get along with not much sleep but your body needs it. Without a sufficient amount of sleep people became irritable, have joint aches and pains, experience weight gain, and become generally lethargic and less mentally sharp. Research has shown time and again when you get more sleep, mood improves, physically you feel better and cognitive ability improves. When they do this research with college students getting more sleep, test scores always improve!

Here are several benefits of getting more sleep:

1. Better health – Study after study has found a link between insufficient sleep and some serious health problems, such as heart disease, heart attacks, diabetes, and obesity.

2. Less pain-Getting enough sleep may actually make you hurt less. Many studies have shown a link between sleep loss and lower pain threshold.

3. Lower risk of injury-Sleeping enough might actually keep you safer. Sleep deprivationhas been linked with many accidents and disasters.

4. Better mood-You have probably noticed that when you’re exhausted, you’re more likely to be cranky. Not getting enough sleep affects your emotional regulation.

5. Better weight control– sleep loss goes along with an increased risk of weight gain.

6. Clearer thinking– Sleep loss affects how you think, it impairs your cognition, your attention, and your decision-making

7. Better memory-Studies have shown that while we sleep, our brains process and consolidate our memories from the day. If you don’t get enough sleep, it seems like those memories might not get stored correctly.

8. Stronger immunity– People who got seven hours of sleep a night or less were almost three times as likely to get sick as the people who got at least eight hours of sleep a night.

Fairport Chiropractic1157 Fairport Road
Fairport, NY 14450
585-381-7724

Gardening

When Gardening, Pull Your Weeds…Not Your Back

Now that spring is here, the weather is warming up and leaves are turning green, many people will spend more time outside planting bulbs, mowing the lawn and pulling weeds. Gardening can provide a great workout, but with all the bending, twisting, reaching and pulling, your body may not be ready for exercise of the garden variety.

Gardening can be enjoyable, but it is important to stretch your muscles before reaching for your gardening tools. The back, upper legs, shoulders, and wrists are all major muscle groups affected when using your green thumb. A warm-up and cool-down period is as important in gardening as it is for any other physical activity, performing simple stretches during these periods will help alleviate injuries, pain and stiffness.

To make gardening as fun and enjoyable as possible, it is important to prepare your body for this type of physical activity. The following stretches will help to alleviate muscle pain after a day spent in your garden.

Garden Fitness Stretches

  • Before stretching for any activity, breathe in and out, slowly and rhythmically; do not bounce or jerk your body, and stretch as far and as comfortably as you can. Do not follow the “no pain, no gain” rule. Stretching should not be painful.
  • While sitting, stretch your leg out in front of you, knee straight, and prop your heel on a step. Then lean forward until you feel a stretch in the back of the thigh, or the hamstring muscle. Hold this position for 15 seconds. Do this once more and repeat with the other leg.
  • Stand up, balance yourself, and grab the front of your ankle from behind. Pull your heel towards your buttocks and hold the position for 15 seconds. Do this again and repeat with the other leg.
  • While standing, weave your fingers together above your head with the palms up. Lean to one side for 10 seconds, then to the other. Repeat this stretch three times.
  • Do the "Hug your best friend" stretch. Wrap your arms around yourself and rotate to one side, stretching as far as you can comfortably go. Hold for 10 seconds and reverse. Repeat two or three times.
  • Finally, be aware of your body technique, body form and correct posture while gardening. Kneel, don’t bend, and alternate your stance and movements as often as possible to keep the muscles and body balanced

After the Bulbs Are Planted

If you feel muscle aches and pains after your day in the garden, there are ways to alleviate the discomfort. Apply a cold pack on the area of pain for the first 48 hours or apply a heat pack after 48 hours. If pain persists seek the care of a professional before the pain progresses. Feel free to call our office if you are in need of further assistance.

Fairport Chiropractic1157 Fairport Road
Fairport, NY 14450
585-381-7724

Newsletter

The Purpose Of Pain

If you have backpain, headaches or other muscle and joint pains or know of someone who does, making the pain go away is a major goal. But what is the purpose of pain? It turns out there are some very important reasons why we are equipped to sense pain. Dorland’s Medical Dictionary,used by health professionals around the world, list more than 34 different ones! Pain causes you to pay attention to something that’s not working right. It is a warning that a limit of some type has been reached; that the body is not equipped to or cannot adapt further. So in many ways pain is a good thing, it is a warning. We get into trouble only when we misinterpret the pain, or think we can simply make it go away without attending to the underlying cause. Our immediate goal is to relieve the pain as quickly as possible, but more importantly our primary interest is the cause of the pain. Covering up the pain may be convenient but is costly in the long run. We want to correct the cause of the problem so that the pain does not keep reoccurring and joint degeneration and muscle changes do not set in. We stress our backs and necks everyday and if not properly maintained arthritic changes will develop.

Gardening

The weather is warming up and many people will spend more time outside working in the yard and gardening. Your body may not be ready for all the bending, twisting, reaching and pulling, remember you haven’t done those motions in months. It’s not a matter of fitness but of using muscles differently, very similar to changing your exercise program. It feels great to be outside and everyone tends to over do it initially, what you can do comfortably in July is different than what you can do in March. Begin in moderation, take breaks and make sure you stretch and loosen up. Work into longer periods of time as your body gets used to working in the yard again.

Sluggish In The Afternoon?

Do you experience low energy in the afternoon? There may be a very simple solution. Chances are that you are eating starchy, processed carbohydrates for lunch. Bread, pastas and french fries put quite a demand on your digestive system. Try this for just a week and see if you don’t feel the difference. For a week eat only proteins and vegetables for your midday meal. That means no sandwiches, and if you must eat a burger, don’t eat the bun. Find a healthy salad or enjoy some soup. You’ll be surprised by how much energy you’ll have in the afternoons. When everyone else is looking for energy in a candy bar or soda, you may want to share your secret.

Fish Prevents Fat

Now there is more evidence that the omega-3 fatty acids found in fish can reduce heart disease. In particular, eating fish seems to reduce the fat deposits on artery walls. A recent study conducted with 223 heart disease patients is revealing. One group received a fish oil concentrate and the other took a placebo. After two years, researchers compared their findings of the two groups. Not only did those taking fish oil have fewer heart related problems, their heart imaging showed twice as much improvement as the placebo group. Fish with the greatest supplies of omega-3 include salmon, mackerel, herring and trout. If you are a vegetarian, a small amount of flaxseed can be substituted.

“Your imagination is your preview to life’s coming attractions”

Albert Einstein

Fairport Chiropractic1157 Fairport Road
Fairport, NY 14450
585-381-7724

Yogurt and Depression

A new study suggests that there may be an effective alternative to medication for the treatment of depression: probiotic bacteria found in yogurt.

Researchers suggest that probiotic bacteria found in yogurt may help to treat depression. Researchers found thatLactobacillus– "friendly" bacteria present in live-cultured yogurt – reversed depressive-like behavior in mice by altering their gut microbiome, the population of microorganisms that reside in the intestines.

The study authors – from the University of Virginia School of Medicine – believe it is possible that the probiotic could do the same for humans. "The big hope for this kind of research is that we won’t need to bother with complex drugs and side effects when we can just play with the microbiome," says lead researcher Alban Gaultier, Ph.D., of the Center for Brain Immunology and Glia at Virginia.

Fairport Chiropractic1157 Fairport Road
Fairport, NY 14450
585-381-7724

Spring Gardening

Gardening

The weather is warming up and many people will spend more time outside working in the yard and gardening. Your body may not be ready for all the bending, twisting, reaching and pulling, remember you haven’t done those motions in months. It’s not a matter of fitness but of using muscles differently, very similar to changing your exercise program. It feels great to be outside and everyone tends to over do it initially, what you can do comfortably in July is different than what you can do in March. Begin in moderation, take breaks and make sure you stretch and loosen up. Work into longer periods of time as your body gets used to working in the yard again.

Fairport Chiropractic1157 Fairport Road
Fairport, NY 14450
585-381-7724