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Chiropractic Weekly Wellness Tips - Week 17 - Posture

Chiropractic Posture

This week I want to talk to you about posture. Here in America, we have terrible posture. This is not an attack on anyone, but as a whole our societal habits generally mean that our posture is not conducive to a healthy back. This is for many different reasons including our chairs, the weight we carry around in backpacks as students, and weaker muscles. Here are some tips on how to consciously alter your posture to make it better.

  1. Sit Correctly. If possible, it is always better to have your feet flat on the floor or on a footrest if they do not reach. It is also important not to cross your legs at any point, be it the knee or the ankle. Do your best to keep a small gap between the back of your knees and the front of your chair. Do not sit with your knees above your hips, as this automatically pushes out your lower back. Relax your shoulders. Do your best to keep your forearms parallel to the ground if they need to be elevated. Also, don’t sit in the same position for too long. If possible, get up and walk around a little.

  2. Stand Properly. If you are standing, your weight should be evenly distributed with the majority of it on the balls of your feet. You should stand with your feet about shoulder width apart and make sure that your knees are slightly bent. You never want to lock your knees. Stand up straight, as if there was a metal rod in your back. Keep your shoulders back and your head level. Your earlobes should be in line with your shoulders. Tuck your stomach in and make sure that your arms are hanging naturally.

  3. Lying Down Properly. You should always sleep with a pillow to keep your head cradled. Also, avoid sleeping on your stomach too much. If you sleep on your back, keep a pillow under your knees. If you sleep on your side, keep one between your knees.

Correcting your posture may very well end up helping a great deal of the back pain that you live with from day to day. In addition to this, come into DiBella Chiropractic for added pain relief. You deserve to be able to live without being in constant pain!

Chiropractic Weekly Wellness Tips - Week 16 - Swimming Pool

Chiropractic Weekly Wellness Tips - Week 16 - Swimming Pool

This week, I want to talk to you about swimming and pools and how much it can help you. Now that the weather is warming up, you may start to seek ways to cool down in the heat. One of the best ways to do this is in a pool. If you have access to one, you may start to see more benefits than just lowering your temperature on those hot days. Here are a few ways that pools and swimming can help your body if you use them correctly.

  • Relaxation. Pools often are used as a symbol of calm and tranquil summer days. Whether you are floating on a tube in a pool or reading a book with your feet in, pools really can help you relax. I was in my pool a couple of days ago and actually fell asleep as I was floating around because the soft rocking of the tube mixed with the warmth of the sun lulled me. If you think this may happen to you, just make sure you’re wearing a good amount of sunscreen.
  • Exercise. Swimming is wonderful exercise for people of all shapes, sizes, and ages. While we don’t expect everyone to turn into an Olympic swimmer, we do suggest doing a couple of laps every day that you can in an attempt to build up your leg, arm, and core muscles. Even if you can’t swim for whatever reason, you will be able to benefit from being in a pool. There are aerobics that you can do in water and even just walking around can help you. Due to the buoyancy, your joints will not receive the same impact as they would if you were exercising on hard ground, so this is especially good for those with arthritis or who are overweight.
  • Fun. Let’s face it, being in a pool is fun! Call a couple of friends over and get into the pool and just play around. Have a water ball toss game. Play water tag. Just get out there and exercise!

While we know that not all of you will have access to a pool, we do want to remind you that many local gyms likely have them. If you are starting a new exercise regiment, the pool may be the perfect place for you to start!

Chiropractic Weekly Wellness Tips - Week 15 - Hydration

Chiropractic Weekly Wellness Tips - Week 15 - Hydration

This week, I want to talk to you about hydration and how important it is. Now that summer is just about upon us, keeping yourself and your loved ones hydrated is an extremely important task. Dehydration can strike with very little prior warning, especially in those that are extremely young or those who are quite a bit older. Here are some of the symptoms to look out for in regards to dehydration for those of all ages.

  1. Extreme Thirst

  2. Dark Urine

  3. Less Frequent Urination

  4. Headache

  5. Fatigue

  6. Confusion

  7. Listlessness

  8. Irritability

  9. Dry Mouth and Tongue

 

In Children

  1. No Tears While Crying

  2. No Wet Diapers In Over 3-4 Hours

  3. Sunken Eyes and Cheeks

  4. Sunken Soft Spot on Skull

  5. Fever

The reasons for dehydration are almost as numerous as the symptoms. It may be caused by the obvious or not drinking enough water. This can happen to most of us, especially if we are working outside on a particularly warm day. However, there are times that you need to keep fluids in your body that you may not think about. These include when you are sick with a fever, if you have been sweating more than usual such as with a new workout routine, if you have been urinating more than usual which can be a sign of another medical issue such as diabetes or pregnancy, or if you have had diarrhea. If you or a loved one have been experiencing any of these problems, remind them or yourself to drink more water to replenish the body’s natural store.

Dehydration is an extremely serious problem. It can cause many different issues. Some of these include:

  1. Heat Disorders. Problems such as heat stroke or heat exhaustion are no joke and can come on suddenly if you are outside and not drinking enough water.

  2. Low Blood Volume (Hypovolemic) Shock. This is potentially life threatening and occurs when your blood volume is low along with your blood pressure and oxygen levels.

  3. Seizures. Electrolytes help to keep your body running normally, and if they are out of balance you may experience a seizure.

  4. Kidney and Urinary Disorders. Frequent dehydration can cause kidney infections, kidney stones, and urinary tract infections along with other issues.

Please remember to drink lots of water this summer!!

Chiropractic Weekly Wellness Tips - Week 14 - Walking, Jogging and Running

Chiropractic Weekly Wellness Tips - Week 14 - Walking, Jogging and Running

This week, I want to talk about walking, jogging, and running. With the crazy weather we have been seeing across the country this week, many of us that are atmospherically blessed may be wanting to get out there and exercise. This is especially true if we look at pictures of the areas that there is snow. I know that when I saw the blizzard that Colorado had, I wanted to go outside and bask in the sun, that’s for sure. How do we know if it is a good day to exercise, though? What kind of weather should we wait for to really get outside? Here are some things to look for.

  1. Make sure that the temperature is comfortable for you to be outside in for an extended period of time. For some people this is around sixty degrees and for others it isn’t until the thermometer hits around eighty. Whatever is comfortable for you is fine, but you should wait for that.

  2. Check for rain or humidity in the forecast. If it is supposed to be muggy, you probably would be better off waiting until tomorrow to head outside to get your exercise in. Being outside in the heavy humidity can do more damage than anything else if you are not used to it.

  3. Whether it is sunny or overcast, pay attention to the UV index. Check to see how high it is or how high it will be in a couple of hours to plan your outdoor exercise. If you are unsure how high the index is, then it is always better to be safe than sorry and put on sunscreen before you leave your house.

  4. It doesn’t matter if you are going to be outside for a couple of minutes or a couple of hours. Be sure to bring a water bottle. Have actual water in it too. This is the best thing you can use to rehydrate yourself. If you are outside exercising, you want to do this so you don’t become dizzy or develop a heat related disorder.

While exercise is something we all should strive to do as often as possible, some days we just should not go outside to do it. On these days, you can jog in place at home or even take a day off. Sometimes it’s just safer to not exercise.

Abdominal Pain Study From 2008 - Chiropractic

Abdominal Pain Study From 2008 - Chiropractic

Although chiropractic care generally focuses on the bones and muscles in the neck and spine, sometimes we see a study come forth from a scientific journal which gives us cause to think about the other things that this practice may be able to treat. Such was the case in 2008 when an Australian chiropractic journal released documentation of a study that was conducted on one patient with abdominal pain. While it should be noted that this was only one patient and there has not been another study done to my knowledge, it is always worth a thought to see what may have worked for someone.

In 2008, a study was ready which described the case of a nine year old girl who had complained of abdominal problems which were affecting her school and gymnastic lessons. She had been put on medications to relieve the discomfort, including Mylanta, which did not help the situation. The girl described the pain as “burning” in her left upper abdominal area and there was a severe increase in flatulence that was observed as well. She was tested, but they found no food intolerance or allergy that would have caused the sudden change in the girl. There was also no reported trauma which would have resulted in the pain.

For seven weeks, the girl was dealing with this before she was brought into a chiropractor who immediately began to give her full spinal adjustments. The doctor used the Activator Technique and there was reportedly an immediate relief felt by the girl. The doctor then had her come back for six more visits, during which the girl received these full spinal adjustments. After these, she was released from care and had a reported decrease in abdominal pain and other symptoms until they were finally gone.

Although it may very well be that this treatment was only helpful for this one little girl, at least that means that one less little girl is in pain. We here at DiBella Chiropractic are extremely thankful that her guardians allowed a chiropractor to try and help her with wonderful results. We are not saying that this will help with any other person who comes in with these symptoms, but we personally think it is always worth a try.

Chiropractic Weekly Wellness Tips - Week 13 - Balance Exercise

Chiropractic Weekly Wellness Tips - Week 13 - Balance Exercise

With so many exercise tips being put out to everyone, I wanted to do a focus article. There doesn’t seem to be enough love in exercise magazines and articles for our older generations. Not everyone can lay down on the floor anymore, and if they do, not all of us can get back up again. I myself have two elderly parents who have a difficult time exercising except for walking. While walking is a wonderful way to get moving, there are other things that you can do even as you age.

Balance exercises are some of the best things for you to do as you age. As you get older, your balance naturally decreases and it becomes more and more likely that you will fall. Of course we all know that the older you are when you fall, the more devastating the injury and the more difficult it is to recover. This is because your bones are more brittle and because your equilibrium is skewed. If you stand near a wall with your hand gently brushing it while your arm is straight out and lift one leg and then the other, you can help to decrease the chance of falling and harming yourself. Just make sure that if you start to fall, you have something to grab onto and steady yourself with.

Stretching is another wonderful thing to do as you age. This will increase your range of motion and allow you to remain more independent for longer. You will also be able to move better due to this range of motion that you have developed. Simple stretches can be done while in bed in the morning, such as reaching for your toes while your legs are straight out in front of you, or lifting your arms over your head and leaning from side to side to stretch out your shoulders and back.

There are hundreds of stretches that our elderly patients can use. They will only help to improve your quality of life, so why shouldn’t you try them? If you are interested in learning more that you can do on your own, then come into DiBella Chiropractic for a spinal adjustment and we can show you how to stretch as well.

Chiropractic Weekly Wellness Tips - Week 12 - Exercise

Chiropractic Weekly Wellness Tips - Week 12 - Exercise

Now that the weather is beginning to warm up, I want to give you different ways that you can exercise. After all, we know all of that “beach body” talk will be starting soon. While I believe that you should feel comfortable with who you are, you should also always strive to be healthy. One of the main reasons people say that they cannot exercise, besides a lack of time, is pain. Believe me, I sympathize. Here are some exercises which are specially designed for those with lower back pain.

  • 1. If you can, lay on the floor. Bend your legs at the knees and lift your abdomen off the floor, as if you are trying to push your pubic bone up to the sky. Hold this pose for five minutes before relaxing. Now pretend that your navel is attached to a string that is being pulled through the floor. Hold this for five seconds as well before relaxing again.
  • 2. Stay on the floor with your legs bent at the knees. For this one, you should focus on keeping your shoulders attached to the floor. Slowly lean your bent legs to one side while keeping your back flat and hold that for ten seconds. Then, slowly lean your legs in the opposite direction and hold that again for ten seconds. Then relax.
  • 3. If you cannot get down onto the floor, then sit in a chair. Place your left leg over your right and slowly twist your torso to one side. Hold this for ten seconds before slowly twisting to the other side. Hold this for another ten seconds before coming back to the middle to relax again.
  • 4. Sit on an exercise ball or chair with both your hips and knees bent at ninety degrees with your feet flat on the floor. Slowly raise and then lower one heel and then the other. Do this until you feel stable enough to raise the hand opposite of the heel you have up above your head.
These are a couple of exercises that you can do if you suffer from lower back pain. Always remember to go at your own pace. Don’t push yourself too hard, especially when you are first starting. You may be amazed at what a difference it can make.

Reasons for Being Stiff and Sore When You Wake

Reasons for Being Stiff and Sore When You Wake

If you woke up this morning and did not feel stiff or sore, then boy am I jealous of you! Most mornings when I wake up, I do so in at least a low level of pain, but that is mostly because I suffer from arthritis. I at least understand why I wake up the way that I do. However, many people that wake up and feel pain do not. There are actually a multitude of reasons for this to occur, especially during the summer time.

One of the reasons that this may be happening is if you have recently been exercising more. The warmer weather encourages most of us to get outside and move around a bit more. This is a great thing to do, as it helps your body to keep itself healthy and will generally make you feel better all around. Exercising releases endorphins which is something that can help to affect your brain chemistry. These endorphins, when released, make you feel happier and can greatly improve your mental health. Many people who suffer from mental health disorders actually find that exercising such as running helps their attitude and allows them to feel good about themselves. While I am not suggesting that you should exercise instead of taking medication, there is certainly nothing wrong with doing both at the same time.

Another reason you may be feeling sore when you wake up is because of how you sleep. If you toss and turn a lot at night, you may be laying in odd positions. Your pillows may not be what you need and so you are uncomfortable. Due to the high temperatures of the summer, you may be sweating during the night and cannot reach a deep level of sleep. There are dozens of reasons why you may not be sleeping correctly, but if you are waking up and are in pain, it is likely that your sleep is not restoring you like it should be.

While there are obviously more reasons than just these as to why you may be in pain when you wake up, they are a couple of good places to start. Come into DiBella Chiropractic and see if we can help with some of these possibilities with a spinal adjustment.

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