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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.

Chiropractic Weekly Wellness Tips - Week 11 - Stretching cont.

Chiropractic Weekly Wellness Tips - Week 11 - Stretching cont.

As you may have noticed, we have been giving quite a bit of attention to stretches lately. This is because stretching is something that is extremely important to anyone who wants to live an active life style and can also help to increase range of motion and decrease pain levels in the areas that are stretched consistently. However, while looking through the articles I have written in this past month about stretching I realized I haven’t written a single one about how to stretch out your arms! Here are a few of those stretches to make up for my previous unintentional omission of arm stretches.

Bicep Stretch. This one is nice and easy but will certainly make you feel it. All you need is your arm and a wall. Stand comfortably, preferably with your feet shoulder width apart, and face a wall. Place your palm, arm, and shoulder against the wall and keep contact with it at all times. Now to stretch, slowly exhale and begin turning your torso away from the wall. Do this until you feel a pull and hold it for ten to thirty seconds. For added stretch possibilities, you may want to move your palm up and down on the wall into different locations before turning outwards in order to help stretch different muscles.

Triceps Dip. This is a stretch that you can do at work which is always a good thing. Sit on the edge of your seat or a bench with your hands on the edge and scoot your feet forward until your buttocks is off the seat. Keep your back straight and slowly lower yourself down below the edge of the bench and life yourself back up with your arms. Do this ten to twenty times each time you take a break to do so. This will help to bulk up your arms a little at least to the point that you can support your own weight. Just make sure you don’t have a rolling chair before you do this.

Stretching your arms is something that is extremely important for daily tasks. A lot of us hold tension in our arms and shoulders and so they are likely to hurt more often. If you are interested in more stretches that you can do to help your arms, come into DiBella Chiropractic and we can show them to you!

Crohn’s Disease and Chiropractic Care

Crohn’s Disease and Chiropractic Care

While digging through the annals of vertebral subluxation research (as one is wont to do), I found an article that really struck my interest. As someone who has family members galore with issues like IBS and Crohn’s Disease, I was interested to read that someone had conducted a study about how the action of a spinal adjustment may affect those with these types of disorders and it was a relatively large study as chiropractic ones go. Here are the extremely highlighted and shortened particulars of the text.

A group of fifty seven patients all suffering from Crohn’s Disease were separated into two groups. There was a control group with thirty four patients and a treatment group with seventeen. Six had to be excluded from the study due to different issues, however this still left a relatively large sized group. The seventeen patients who were in the treatment group were given spinal adjustments in the thoracic and lumbar regions. This was then compared to the control group of thirty four who kept everything the same. All patients were told to stay on their medication and the only change they were to make was the chiropractic treatment.

Out of these seventeen patients who were given chiropractic care, twelve of them showed long term, stable remission of their symptoms. Out of these twelve, nine of them experienced alleviation. During this study, it was found that vertebral subluxation is common in patients with Crohn’s Disease. A vertebral subluxation is a misalignment in the spinal column. This meant that by addressing the misalignment, the Crohn’s Disease was helped. This suggests that there may be a certain compression which occurs due to the misalignment which triggers or causes a flair in the chronic digestion disorders.

I don’t know about you, but having grown up with at least one parent with a similar disorder has made me extremely sympathetic to those who also suffer from it. It is truly a life altering disease, especially if medication cannot be found to help control the symptoms. If there is a chance that chiropractic care can help to treat these issues, then I think it is more than worth an attempt. If you are interested in seeing if it works for you, come into DiBella Chiropractic and see what we can do for you.

Chiropractic Weekly Wellness Tips - Week 10 - Stretching cont.

Chiropractic Weekly Wellness Tips - Week 10 - Stretching cont.

This month’s wellness tip theme is stretching. Many of us know that stretching is something extremely important to our body’s health and wellness but are unsure how to stretch correctly. Some of us cannot do a lot of the stretches that are advertised in videos or online due to mobility issues. I don’t know about you, but if I got down on the ground to do some of them it would take me another hour to get back up! Here are a couple of stretches that you can do without sitting down or bending over.

Calf Stretches. There are a few ways to stretch out your calves without sitting down. The first of these is to stand with your feet shoulder width apart and hold onto something in front of you for balance. Put one foot a couple of feet in front of the other and gently lean forward into the stretch. Make sure to keep your hips straight and your feet flat on the floor. Hold your back straight as well, you don’t want to end up hurting your lower back or reducing the effectiveness of the stretch. Hold it for ten to thirty seconds and then gently stand straight up before leaning forward with the other leg.

Quadriceps Stretch. This one may be a bit more difficult, but with a little bit of work I’m sure you’ll be able to do it. Stand again with your feet shoulder width apart and hold onto something in front of you for balance. This is extremely important for this stretch. Now lift your foot gently behind you while keeping the knee bent until you can hold your ankle. Pull your foot up and back until you can feel a stretch in the front of your thigh and hold it for ten to thirty seconds. You may want to tighten your stomach muscles as well. Release and try with the other foot, remembering to hold onto something for balance.

These stretches can help your legs, hips, and even your spinal alignment. It helps to warm up your muscles and can increase circulation which will generally help to reduce pain levels. If you are interested in more exercise ideas, come on into DiBella Chiropractic and we can come up with a plan for you together.

Children and Chiropractic Care

Children and Chiropractic Care

One question that we hear quite often is in regards to children. Patients that come in and see how beneficial chiropractic care is to them often want to bring their kids in so that they can feel better as well. However, they are often uncertain whether or not the children are too young. This is an understandable question, as the anatomy of a child is quite different to that of an adult. This becomes more true the younger the child is. If you are thinking about bringing your child into DiBella Chiropractic, then here are a couple of things that you should know.

First of all, we love kids. We know that there is no age limit for pain and that even those who are too young to complete full sentences are at complete risk of pain. There is no such thing as being “too young” for certain disorders such as arthritis, fibromyalgia, and others. There is also nothing that says that children are at less risk of getting hurt and needing medical attention than adults. We know just how much those ideas can harm young ones and do what we can to combat this belief. You often hear of children who have disorders and are left untreated because certain people do not believe that they are actually in pain. We want to make sure that no child we come into contact with is left without treatment simply because of their age and so we will work on just about anyone.

While there are a couple of limitations on who we work on, very few if any of these have to do with age. We will always help every patient to the full extent of our abilities and if you want your child to experience the wonderful benefits that chiropractic care has to offer, then we are more than happy to help. Even if your child does not have any complaints about pain, we will provide a spinal adjustment which may actually help with development, as it keeps all of the bones in their proper places. Next time you come into DiBella Chiropractic, let us know that you want your kid to have an adjustment as well and see how much better they feel after it!

Chiropractic Weekly Wellness Tips - Week 9 - Spring

Chiropractic Weekly Wellness Tips - Week 9 - Spring

This week I wanted to talk to you about spring. Now that spring has sprung, there are so many things that you can do to stay happy and healthy. The possibilities are endless if you are able to get up and move around on your own. I know that I will be doing a few of these things, so why don’t you join me?

Walking. This is one of the simplest and yet most effective forms of exercise known to humans. Getting outside and walking a little bit each day, even just around the block, can make vast improvements to your physical and mental health. Not only does exercise release endorphins which help you feel better mentally and reduce pain levels, but getting outside and absorbing some sunlight can help you dose up on vitamin D, which helps to improve your immune system and combats depression and anxiety. Walking just a little bit each day can also help to keep you at a healthy weight and shed some of those pounds we all gain around the holidays.

Swimming. If you have access to a pool, we will always suggest you use it. You may have a private pool in your backyard or you may have a public pool in your town. Perhaps there is one at your local gym or YMCA. Whatever the case, using the pool is a wonderful way of getting exercise while reducing impact on your joints. Even if you cannot swim, simply getting in the pool and walking around or doing water aerobics can significantly impact your health and pain levels. You may even be able to lose considerable amounts of weight by starting an exercise regimen in water.

Working Outside. Getting outside to do things like mowing the lawn or picking up branches after a storm can help you get moving and stay healthy. Getting the fresh air while moving around is great for your system and you get exercise while making your home look great. Just be careful if you have any allergies.

There are hundreds of ways to feel better about being outside during the spring. These are only three of them, but trust me when I say there will be more posted throughout the season. We wish you the best spring and hope to see you soon at DiBella Chiropractic!

Back Pain From Sports

Back Pain From Sports - Chiropractor

The spring is a wonderful time to get back into contact with friends and get outside to do things together. If you are anywhere near water, this will often entail heading to the ocean or lake and playing games with each other on the beach. This may be Frisbee, football, or the classic favorite, volleyball. Sometimes you are friends with a group of people who play sports like soccer or baseball during the spring. Very often you may join them if you spend enough time with them. This is a great way to get to know people and get exercise at the same time. Unfortunately, it is also a way to get hurt.

One thing we want to say is that we do not recommend not playing a sport just because you may get hurt. After all, you can get hurt from getting up out of bed in the middle of the night to use the bathroom. If you enjoy having fun with your friends any playing any of these sports, then there is no reason for you to stop if you can still play. There is, however, a decent chance of you hurting different parts of your body the longer you play.

One of the worst injuries that you can sustain is anything to your back. This can be caused by anything from being hit with something to simply turning the wrong way or too quickly. Sometimes even the smallest movement can cause a vast amount of pain. This is one of the reasons that we are such big advocates for stretching and regular appointments with us. Keeping your back healthy can be a difficult task, but without your back you really can’t do much of anything and lying in bed all day certainly gets old fast.

If you have hurt your back while playing a sport, come on into Wirth Chiropractic for a spinal adjustment. Let us know what you were doing when you got hurt and we will do all we can to get you back out on the field or sand as soon as possible. We know how important sports are to many people and never want anyone to have to miss out on something they love. Come in today and let us help you get back into the game!

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