We are our own worst enemy...

We ourselves are essentially responsible for our back troubles. Most of us don't get the proper physical conditioning to benefit our spines. We exercise haphazardly and without warming up properly. We gain too much weight, ride rather than walk, sprawl on soft sofas and chairs, develop pot bellies and sway backs and subject our backs to unnecessary twists and turns by lifting and carrying things improperly. If we learned to treat our backs smartly, we could help beat the odds on backaches.

Posture is the way in which you stand, sit or lie. It should be possible to relax in whatever posture you have adopted and still maintain good muscle tone. If you relax and your posture collapses, then this is an indication that body stability needs to be trained.

  

It is important to be aware of the potential reasons for deviations in posture. Some of these might include genetics, trauma, disease, previous surgery, congenital, ergonomics, poor training techniques and stress.

 

It must also be decided if the postural defect is structural or functional. A structural defect could include a leg that is shorter than the other, which could only be corrected by the use of an orthotic, or a structural scoliosis, which might require surgical correction. A functional defect could include defective posture, which can be actively corrected

 

Good Posture consists of the following:

• Level earlobes
• Level shoulders
• Equal distance between ear and shoulder
• Chin balanced over the shoulders
• Equal spaces between arms and body
• Shoulder over hip over knee over ankle
• Appropriate thoracic and lumbar curves
• Vertical spine from posterior view
• Level hips
• Level kneecaps
• Equal contour of calf muscles
• Equal and appropriate arch of the feet

 

 

Posture has also been described as another name for position. It is a natural body alignment which allows one to move in a pain free efficient way.

 

"Sit up straight!" "Don't slouch!"

 

Basically posture refers to the body's alignment and positioning with respect to the ever-present force of gravity. Whether we are standing, sitting or lying down gravity exerts a force on our joints, ligaments and muscles. Good posture entails distributing the force of gravity through our body so no one structure is overstressed.

 

 An architect has to take these same laws of gravity and weight distribution into account when he or she designs a building. And like a building with a poor foundation a body with poor posture is less resistant to the strains and stresses we experience over the months, years and decades of life.

 

 

 

 

Sitting and standing with proper postural alignment will allow one to work more efficiently with less fatigue and strain on your body's ligaments and muscles. Being aware of good posture is the first step to breaking old poor postural habits and reducing stress and strain on your spine. By putting this knowledge into practice one can prevent the structural anatomical changes that can develop if poor posture is left uncorrected for many years. So to repeat an old adage you may also have heard from your mother: "An ounce of prevention is worth a pound of cure." Thanks Mom!

 

 

 

Sitting Safely

I see more and more patients in my office that sit at a computer or work at a desk.  They typically have more back and neck pain than those that do more active jobs that involve lifting.  There are some rules about how to sit "safely" (dumb as it sounds) and doing so can make all the difference.

Here is a list of tips that can help you sit safer....

1. Take breaks often, standing up and walking around the room for a few minutes.. One every half an hour is ideal. If you are sitting and writing, be sure to look up and look around every few minutes.


2. Your chair should have a back as straight as possible, and you should be able to comfortably bend your legs so that your lower back can gently arch forward.

3. You should have low back support for that gentle forward arch from either a low back support or, if none is available, you can achieve the same effect by rolling up a towel to about 3” in diameter, and placing it in the "small of " your back. A properly designed low back support is preferable but the towel will do just fine if that is all you have.



4. While working at a desk, be sure that your seat is high enough to allow your shoulders to be relaxed. If you are using a computer, be sure the keyboard is in a position that also allows your shoulders to relax. Make sure that the monitor is at a position wherein the middle of the screen is at or slightly above eye level to allow your proper neck curve to be maintained as well.

5. Don't slouch! Enlist your spouse or other family members and/or co-workers to remind you when they see you slouching. Give them a copy of this article and offer to do the same for them. Make a game out of it if that helps. You might buy a few lunches, but if you are vigilant, you will get a few free lunches yourself as well. It will likely all come out in the wash and in the meantime, you will all be healthier for it.

6. If you haven't already, start walking! You can be sure that your body has not evolved to accommodate our more sedentary lifestyles so you must evolve your behaviors by exercising your body every single day to prevent the inevitable damage that modern habits have created! 30-45 minutes of daily walking will add years of health to your spine. If you have gym facilities available, good for you! If not, at least walk every day. You hear this all the time, but it is true. Before you start any serious exercise program, you really must have a complete physical and spinal exam to prevent any avoidable injuries.

7. If you read in bed, stop. Sleep experts say that it is counterproductive in terms of dealing with insomnia. Posture experts (like me), say that it is nearly impossible to sit properly in bed without slouching and without propping up your head, unless yours is one of those adjustable type beds that fold up. If you simply must read in bed, then make sure you elevate the book to eye level with pillows and give yourself good upright back support so that you don't slouch. A tall order for a bed...

8. While watching TV, sit at a level with the screen so your head isn't being held in a forward position. If you have to prop up the back of your head to see the screen, change it!

9. Get your spine checked frequently to be sure that your patterns are not setting you up for serious problems in the future.

None of these seem that hard. The hard part is doing them consistently and indefinitely - incorporating them into your everyday life. It is a challenge, but it gets easy once these "good habits" become second nature.

Most of our back problems and pain, we cause ourselves.  We can be our own worst enemy, but with a little education and a little work, we can also be our own best friend!

Arthritis: the old person's disease....or is it?

It is estimated that 70 million Americans are diagnosed with arthritis. The good news is that many who have suffered from arthritis have found relief and/or seen improvement through chiropractic.

The Condition: Arthritis is found in over 150 different forms. Osteoarthritis, a degenerative condition of the joints, is often caused by repetitive activities over time, traumas, or sports-related injuries. Rheumatoid arthritis is inflammation caused by irritated tissues.

Predisposition: While some people have a genetic predisposition to arthritis, studies have shown that chiropractic helps prevent and reduce the chances of having arthritis. The Arthritis Foundation reports over 8.4 million young adults between 18-44 have some form of arthritis.

Prevention: Chiropractic adjustments keep joints flexible and less stiff. Patients who regularly visit a chiropractor have less pain and stiffness than those who do not visit a chiropractor. Along with chiropractic; exercise and a nutritional diet can reduce pain and improve function of joints. Range of motion exercises reduce stiffness and increase flexibility. Strengthening exercises make muscles stronger without injury to the joints.

Causes: Arthritis is a word that describes a host of specific conditions with various origins. Physical, chemical, and even emotional factors can initiate arthritic changes. Some of these triggers include:

• Trauma experienced in an accident

• Sports-related injuries or repetitive activities

• Misalignments caused by a predisposition, such as scoliosis, or poor posture over an extended period of time

• Anxiety generating muscle strain and stress on the bones Inflammation

• Weaknesses in the immune system

• Poor nutrition

Early Detection: A person does not have to wait to be checked for arthritis until symptoms are present. Chiropractors’ use of x-rays can often detect early arthritic changes, and chiropractic helps reduce the risk of continual progression. Medication may provide temporary relief from symptoms, but it rarely corrects the cause of arthritis. Chiropractic adjustments allow the patient to regain range of motion in the affected area and can restore nerve flow. This will help to alleviate pain.


Chiropractors help relieve pain and increase your range of motion through manual manipulation of joints. Chiropractors focus on natural health-care treatments, and do not perform surgery or prescribe medicine.

The Arthritis Foundation says that arthritis sufferers should visit a chiropractor regularly to keep their joints moving to preventing them from having more problems later on. Chiropractors use manipulation to ease back pain, Chiropractic involves manipulating the ligaments and vertebrae of the spine.

Chiropractic manipulation can be very effective for pain, particularly if pain is caused by problems such as sprains (damage to the ligaments) or strains (damage to the muscles).

If osteoporosis, osteoarthritis, rheumatoid arthritis or ankylosing spondylitis weakens your spine, Chiropractic manipulation can sometimes prevent it from becoming worse or possible even make it stronger,

How to sleep....the right way!

I ask every patient that comes in my office about sleep habits. What you do in bed (and NO, I am not talking about that!) will effect how you feel for the rest of the day. :) Here is some information about how to sleep the "right" way so you can wake up feeling great and pain-free!


Sleeping is one of the most influential activities that can perpetuate back and neck pain or interfere with the ability to get better. Trying to control what you do while you are not conscious can be challenging. Here are a few tips on how to minimize stress on your body while you sleep.



1. Never sleep on your stomach

Sleeping on your stomach increases the normal curves in the neck and low back resulting in nerve compression and stress to the joints and muscles. This can keep the upper neck tight resulting in headaches, dizziness, and even perpetuate sinus troubles.


2. Side sleeping

Pull your pillow down into the shoulder to support the neck, bend your knees slightly and put a pillow between your knees to keep your hips aligned.

On your side HALF your body gets to relax while the other half keeps you on your side. You might find you flip from side to side all night long. This allows the opposite side of your body to rest.



3. Back sleeping is Best!

Put 1-2 pillows under the knees to flatten the curve in the low back and decrease stress and strain on the muscles. In order to support the neck, the pillow must accept the weight of the back of the head.



Alignment is the key.

No matter how you sleep, keep your nose in-line with your breast bone and keep your hips squared up with your shoulders. Twisting your upper body one way and your lower body the other is the best way the keep stress and tension in the middle back.

A little practice and awareness about the best and worst ways to sleep will save tension and help eliminate that pain in the neck...