Improve Your Posture

Improve Your Posture

When standing, think of a wire attached to the top of your head. Some people tend to slouch and have an excessive curve in the lower back. The imaginary “wire” will help to prevent this. When standing for long periods, frequently shift weight from one foot to the other, always keep moving and changing positions. This will minimize the tension and compression on the spine. When sitting, especially at a work station for long hours, bring your chair close enough so that you are not bending forward. Utilize a chair that has good low back support and is adjustable to fit your build. If your feet do not touch the floor use a foot rest so the knees are slightly higher than the hips. Get up and stretch, move around every half hour or so if possible. While driving, strive also to have your knees slightly higher than hips. Adjust the seat to easily reach the pedals. If possible periodically on long drives tilt the seat at slightly different angles. Stop every couple of hours to stretch and walk around. Sleep on a supportive mattress, preferably not on your stomach. Choose shoes that are a good fit and offer proper support for daily wear. High heels are only for short periods of time and not for walking any distance.

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

Neck pain and opioid prescriptions

Initial Consultation for Neck Pain May Reduce Opioid Consumption, Healthcare Utilization

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Health care utilization in the year following the initial consultation for neck pain was assessed.Health care utilization in the year following the initial consultation for neck pain was assessed.

Patients with neck pain who initially consult a nonpharmacologic provider may have reduced exposure to opioids in the following year and fewer injections and advanced imaging, according to a study published in Mayo Clinic Proceedings: Innovations, Quality & Outcomes.

Opioid exposure outcomes were retrospectively analyzed in patients who consulted with a healthcare provider (ie, primary care provider, physical therapist, chiropractor, or specialist) for neck pain between January 2012 and June 2013 (n=1702). Comorbidities that might have had an impact on neck pain prognosis or health care were considered in the analysis, and healthcare utilization in the year following the initial consultation for neck pain was assessed.

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

Did You Know ….

Did You Know ….

Between 2000 and 2015, the average global life expectancy increased by five years.

Feeling stressed? Read. Getting lost in a book can lower levels of cortisol, or other unhealthy stress hormones, by 67 percent.

Maintaining good relationships with family and friends is good for your health, memory and longevity.

Drinking coffee can reduce the risk of depression, especially in women.

Writing things out by hand will help you remember them.

Chewing gum makes you more alert, relieves stress and reduces anxiety levels.

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

Yoga

Optimize your health by combining yoga and chiropractic care.

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

WalkingFor Health

Walking accomplishes all of the following and more:

• Improves cardiovascular endurance

• Tones muscles of the lower body

• Reduces risk of heart disease

• Burns calories: about 80 if walking 2 miles per hour and about 107 if walking 4.5 miles per hour

Get Moving!

Walking for just 12 minutes every other day can offer important health benefits, but in order to increase your longevity, you should try to walk for up to 30 minutes, five days per week. Experts generally agree that to be considered "active," adults should try to take 10,000 steps each day. Wearing a pedometer or an activity tracker is an easy way to track your progress.

The following tips can help you get started on your walking regimen:

• Move your arms freely, in coordination with the opposite leg.

• Don’t stoop your head or look down as you walk. This will challenge the normal forward curve of your neck, which in turn will cause you to carry your weight improperly.

• Don’t carry weights or dumbbells while walking. They’re better used as a separate part of your exercise regime.

• Expect a little soreness in the thighs and calves for the first week or two. If you experience more than soreness, consult your doctor of chiropractic.

• Walk briskly, with "purpose." Simply sauntering, while relaxing, is not an effective form of cardiovascular exercise.

• Stay hydrated. You should drink half of your body weight in ounces of water daily.

• Avoid caffeinated drinks, including energy drinks, prior to and during your walk. They can cause dehydration and a racing heartbeat.

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

Effects Of Weight

Extra weight can add extra pressure on your joints. Doctors of chiropractic are trained to counsel patients on optimizing their health.

#ThinkChiropractic

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

NFL

NFL

Doctors of Chiropractic (DCs) are utilized by all 32 National Football League teams in optimizing the functionality, endurance and overall conditioning of professional football players in the treatment of neuromusculoskeletal strain injuries, including neck pain, low back pain.

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

Did You Know ….

Did You Know …

· Apples are made of 25% air, which is why they float.

· Avocado has highest protein content of all fruit.

· Cabbage is 91% water.

· Cherries are a member of the rose family.

· Lemons contain more sugar than strawberries.

· Honey is the only edible food that never goes bad.

· Eggplants are fruits and classified as berries.

1157 Fairport Road
Fairport, NY 14450
585-381-7724

Tips To Maintain Good 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