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Archive for May, 2017

SIMPLE WAYS TO TAKE CARE OF YOUR BACK

If you’ve experienced back pain as an adult, you’re not in the minority. Studies show that as many as 80 percent of people have an episode of back pain that lasts more than three days at some point in their lives. The spine is a complex organ that bears a heavy load, and the stresses on it can result in pain and injury. The good news is that most back pain can be treated successfully with simple methods, including non-prescription painkillers, ice and heat treatments, physical therapy, and Doylestown chiropractic treatments. The more serious cases may need surgical treatment, but most of us are not in that category.

Even better news is that there are simple lifestyle adjustments that can go a long way toward preventing back problems. Here are some things recommended by experts.

Lose weight. Excess weight, especially in the midsection, puts stress on the muscles, tendons, and spinal structure. Shedding as little as five or ten pounds can make a difference, and many people find that their back pain ceases altogether if they lose enough weight.

Exercise. Spending time every day to do yoga, Pilates, or even simple stretching exercises can increase your overall strength and flexibility, which will ease the pressure on your back.

Follow sound ergonomics principles. Many people spend hours a day in front of a computer screen, and that’s a recipe for back trouble. Sitting or standing in the same position for too long weakens the back muscles and can compress the discs in your spine. If you remember to move around and stretch at regular intervals, you’ll have better back health.

If you invest the time in taking care of your back with a Doylestown Chiropractor, you’ll feel better and avoid pain.

Two Exercises to Prevent Running Injuries

Group-Running

Running is a wonderful exercise and has many benefits — it builds endurance, increases cardiovascular health, and helps to maintain optimum physical health as we age. However, runners can develop injuries if they don’t pay attention to their form. An improper running technique can put stress on various parts of the body, leading to back pain and injury. Some common problems are caused by putting too much weight on the heel when our foot hits the ground, and leaning forward when we run. Here are two simple exercises from a Doylestown chiropractor that will release muscles affected by those running styles.

Squats. This particular type of squat, according to a local Doylestown chiropractor, works your hip adductor and gluteus maximus muscles, which will correct for the problem of putting too much pressure on your heels when you run. Stand erect with your feet shoulder-width apart, weight back on your heels, and your toes pointed out slightly (about a 45 degree angle). Go down into a squat, but do it as if you were trying to sit in a chair that is slightly behind you. As you lower yourself, move your knees slightly outward. Then, shift your balance forward on your feet. After you reach your lowest point, push back up to a standing position with your heels. Repeat several times.

running stretch

Step backs. This simple exercise works the gluteus medius muscles, and helps to counteract a habit of shifting your weight forward as you run. Stand with your feet placed shoulder width apart. Place your weight on one leg and bend it slightly, taking care to keep your knee over your heel. Step back with your other leg and place it behind the first one. Repeat several times.

These two exercises will help you maintain proper running form and avoid injuries.