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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.

MAGNESIUM MAY HELP WITH MIGRAINES

Migraine headaches can be very debilitating, and even though millions of people suffer from them, there is no foolproof method for getting relief. Migraine sufferers try medications, herbal remedies, and various alternative therapies offered by a chiropractor in the area, but there is no single thing that works for everyone.

headache

Now, however, there is some evidence that magnesium supplements from a local chiropractor may help. According to Richard Lipton, M.D., vice chair of neurology at the Albert Einstein College of Medicine and a neurologist with the American Migraine Foundation, scientists think that migraine headaches may be related to a deficiency of the mineral magnesium. Studies have shown that during a migraine attack, people have low levels of magnesium in their bodies. In addition, magnesium is known to block certain neurotransmitters that cause a state of excitability in the brain, which has been theorized to be the cause of migraines.

Migraine-Headache-Remedy-Magnesium

The results are not 100 percent conclusive, and more research needs to be done, but at this point some headache specialists are recommending  that people with a history of migraines take oral magnesium supplements, up to 500 mg a day. You can also get your magnesium from eating a healthy diet, of course — foods with a lot of magnesium include dark leafy greens, pumpkin seeds, almonds, avocados, and figs.

This is not an overnight cure, because it can take a month or more for magnesium levels to build up in the body. If you stick with it, though, you could lessen the frequency and intensity of your migraines, which is certainly a good reason to supplement your diet.

TIPS FOR BACK AND SHOULDER HEALTH

There’s no question that Americans lead sedentary lifestyles, and that we spend way too much time sitting in front of our computers and TVs, or hunched over our phones. Because of this, we can sometimes experience back and shoulder problems that cause pain and limit our mobility.

upperback pain

Here are some tips for dealing with back and shoulder pain when it comes.

. Back pain. Sitting at a desk that is too low or too high can often cause strain on the back. The solution is to use ergonomically designed chairs and desks that you can adjust for the least amount of strain, but you should also make sure you get up and walk around at regular intervals throughout the day. Sitting for long periods has been proven to cause many health problems says a local chiropractor.  Another remedy is to strengthen your core muscles through planking-type exercises.

. Shoulder pain. Our shoulders are subject to a lot of stress in our daily movements, and they can be vulnerable to strain and injury. Regular stretching exercises for the shoulders and pectoral muscles will enhance shoulder rotation and lessen pain. Making sure your spine is flexible and mobile (which a warrington chiropractor treatment can do) will ease the pressure on the shoulders also. Certain exercises will help, including sub scapular pushups, side lying external shoulder rotations, and the woodchop, which is a cable exercise.

Our modern lifestyle is definitely causing more pain and discomfort in certain parts of our bodies, and we need to pay attention to these signals and address them in order to get relief before the problem gets worse and wreaks havoc on our daily life.

EXERCISE EARLIER TO PREVENT DECLINE

January 25, 2017 Leave a comment

We humans are great procrastinators, especially when it comes to exercise. We have good intentions, but life gets in the way, and we end up putting off our exercise programs till next week, next month, or next year. The most crowded month of the year in most gyms is January, when people make their New Year’s resolutions to exercise more and to get into healthy habits.

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The attendance steadily drops each month (with a small spike before bathing suit season in the summer), and it’s because people find lots of reasons to stop working out as the year goes on. The sad fact is that as long as we feel reasonably healthy, we aren’t motivated to exercise. Lots of people think they’ll start later in life, when they have more health problems that could be addressed with exercise.

But that’s a mistake. The reason is that physical declines start earlier than you think, according to a new Duke Health study shared by a Doylestown chiropractor.

This study, which looked at a group of U.S. adults ranging in age from their 30s to 100, both male and female, found that in basic tests of strength, balance, and endurance, people showed signs of physical decline much earlier than previously thought. People in their 50s struggled with their ability to stand on one leg for a minute, or to stand up repeatedly from a chair over a period of 30 seconds. These were just two of the exercises measured, and by the decade of the 60s the majority of the subjects were showing some evidence of physical decline, even if it was minor.

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The conclusion? That people should start regular exercise programs and see their local chiropractor sooner than later, to fight that physical decline. The best approach is to start young, before your physical skills have eroded.

So, get out there and exercise!

DO YOU HAVE PIRIFORMIS SYNDROME?

January 16, 2017 Leave a comment

Millions of people suffer from sciatica, which is an irritation of the longest nerve in the human body, the sciatic nerve. There are many different causes of sciatica (a herniated disk, arthritis, etc.), but one of the most overlooked ones is piriformis syndrome says a local chiropractor.

The piriformis is a muscle in the gluteal region and the sciatic nerve runs right through it. When the piriformis muscle gets tight, it can compress the sciatic nerve, causing tingling, numbness or even pain.

piriformis
The piriformis can get tight from overuse, which happens when they have to help out because the larger glute muscles aren’t engaging when you run or do other types of exercise. The best way to relieve this situation, according to a Doylestown Chiropractor is to activate the muscles in the hip and pelvis area, which will take pressure off the sciatic nerve.
Here are a couple of simple exercises that will help you do that.
1. Piriformis Release. Sit on the floor with a lacrosse ball under one glute muscle, and put your weight on the ball. Extend your legs, but bend the corresponding leg (e.g., if the ball is under the right glute, bend the right leg). Point the knee toward the ceiling, and keep that foot on the floor. Rotate your leg from one side to the other. Repeat for up to two minutes, then switch sides.
2. Glute Step-Backs. Standing with your feet shoulder-width apart, move one leg backward, trying to keep your knees at 90-degree angles. There are three variations of this, and you should do 15 repetitions on each side for each variation:
A. Keep shoulders square and face forward while you do the movement.
B. Rotate your upper body toward front leg while you do the movement.
C. While facing forward, tilt your body to the side opposite from the front leg.

Too Much Sitting Is Bad For Your Health

October 19, 2016 Leave a comment

Sitting for long periods is probably one of the worst things you can do to the human body, and now there’s proof of it.

Back pain from sittingRecent scientific research discovered by a Doylestown chiropractor, has found that sitting for eight or more hours a day, the way many people do when they work at an office, along with not exercising, can be as bad for your health as obesity or smoking.

Sitting has been linked to an increased risk of heart disease, certain types of cancer, and other ailments, as new research shows.

The good news is that moderate physical activity, meaning a minimum of 60 minutes a day, can negate the ill effects of prolonged sitting. A study published in the online medical journal Lancet found that 60 to 75 minutes of moderate exercise, such as walking, can erase the higher risk of death for people who sit eight hours a day.

If you sit in an office all day long but come home and watch five hours of television at night, however, you’ve lost the benefit from your daily exercise, says the best chiropractor near me.

back pain sitting watching TV

Scientists analyzed more than a dozen studies that looked at physical activity levels, television watching and other sedentary habits of more than one million people, mostly older than age 45, and most living in First World countries.

It’s becoming clear that prolonged sitting is not good for health. Although you can’t just quit your job if it involves hours of sitting, you can certainly do your best to prevent the back pain from sitting it causes if you get out for a brisk walk, bike ride, or other type of moderate exercise for at least an hour a day.