Can I Improve My Posture?

From the American Chiropractic Association, click here for more information.

Can I improve my posture?

Awareness of your posture, along with an understanding of healthy movement strategies, will help you consciously correct yourself. Your doctor of chiropractic can further assist you by recommending exercises to strengthen your core postural muscles. He or she can also assist you with choosing better postures during your work or recreational activities, reducing your risk of injury.

Ergonomic Considerations

How we hold and move our bodies every day, even while doing something as simple as sitting at a desk or standing in place, can have an impact on our posture. Below are some general ergonomic tips to help reduce the chance of pain and injuries:

For a healthy spine, keep these tips in mind!

Standing

If you will be standing for an prolonged period, make sure to wear supportive shoes and  know how to keep good posture – ears over shoulders; shoulder blades down the spine; knees soft and straight and arches slightly lifted). Good posture is the key to a healthy spine.

Working at a Desk

Make sure that you are getting up every 30- 60 minutes to stretch, even if you just walk around for a few minutes.  Set a timer to help remind you.

Next, be sure you are seated correctly. Make sure you have a chair that offers good lower back support. You also want your feet flat on the floor with your knees at a 90­ degree angle and you might need a foot rest to help support you.  Your computer screen should be at eye­-level so you are not looking down at it all day long.

Lifting

Incorrect lifting is a common way to injure yourself. Start by squatting down to the object with one foot slightly in front of the other. Keep your back straight, only bending at the knees and hips. Keep your head looking forward and lift the object by straightening your legs, still keeping your back straight. Hold the object close to your body. Never twist while picking something up; turn once you are fully upright. Keep the same process in mind when you are putting the object back down.

Warming Up for Physical Activity

Even when only performing light activities, like gardening or pushing your child on a bike, it’s easy to pull something if you don’t prepare your body. Spinal rolls, side bends, arm circles and knee bends help to warm up those big muscle groups, preparing you for activity.

Talking On The Telephone

Use a headset or the speaker setting if you know you will be chatting on the phone for a while.   Do not cradle the phone between your neck and your shoulder as this could cause you to damage the muscles or vertebrae in that area.

Resting or Sleeping

Who knew you could strain your neck or back while sleeping?  This can occur when your pillow or mattress doesn’t have the correct support for our physical form.  Sometimes we fall asleep in positions where we are not supported properly, or we fall asleep with our necks at an odd angle. Find the mattress that is right for you. While a firm mattress is generally recommended, some people find that softer mattresses reduce their back pain. Your individual comfort should guide your choice. Make sure your pillow supports your neck and head so that it lays neutral with the rest of your spine. Sleeping on your stomach is not recommended as it puts stress on your neck and your back.

https://drcaroleigh.wordpress.com/contact/Visit the Spinal Wellness Tab for a downloadable some postural retraining exercises.

Schedule your chiropractic appointment with Dr. Caroleigh here

October is National Spinal Health Month

Choose Chiropractic First

October is National Chiropractic Health Month

From the American Chiropractic Association, Choose Chiropractic First:

Skip the Pills and Their Side Effects

Want to get rid of your pain while avoiding the many negative side effects of medications? See a chiropractor. Patients often choose chiropractic care because of their ability to skip commonly prescribed medications that come with all sorts of warnings and side effects. In addition, chiropractic care almost always focuses on addressing the root cause of your pain. Those commonly prescribed medications are only designed to reduce symptoms, such as pain and inflammation, and do nothing to address the actual cause of those symptoms.

As a Chiropractor, I use a variety of therapies from chiropractic adjustments, to nutritional guidance to home exercise programs to help you address the cause(s) and help guide towards a healthier you.

October is Chiropractic Health Care Month

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From the American Chiropractic Association:

Providing More Than Back Pain

The most common condition treated by the majority of chiropractors is back pain. As expected, much chiropractic research focuses on and shows the efficacy of chiropractic care for back pain. However, significant research and evidence focusing on other conditions also exists, as chiropractic care is appropriate for far more than just back pain. Since chiropractic care focuses on treating soft tissues, joints and the nervous system, chiropractors treat a wide variety of conditions including many work-related injuries, sports injuries, headaches and more. In fact, if you’re experiencing pain or discomfort in your extremities, back or neck, chiropractic care should be at the top of your list for obtaining an evaluation for correction and care. Best of all, chiropractic care focuses on not simply the symptoms, but rather, the correction of the cause of those symptoms. There are also no needles, no medications, no surgery or cutting.

Chiropractic care is natural and extremely safe.

Interested in learning more about how Dr. Caroleigh can help guide you along your health and wellness journey?

Visit:
Some of My Favorite Things

Wellness Hours

Spinal Wellness Ideas

Testimonials

Contact / Schedule

Can I Improve My Posture?

From the American Chiropractic Association, click here for more information.

Can I improve my posture?

Awareness of your posture, along with an understanding of healthy movement strategies, will help you consciously correct yourself. Your doctor of chiropractic can further assist you by recommending exercises to strengthen your core postural muscles. He or she can also assist you with choosing better postures during your work or recreational activities, reducing your risk of injury.

Ergonomic Considerations

How we hold and move our bodies every day, even while doing something as simple as sitting at a desk or standing in place, can have an impact on our posture. Below are some general ergonomic tips to help reduce the chance of pain and injuries:

For a healthy spine, keep these tips in mind!

Standing

If you will be standing for an prolonged period, make sure to wear supportive shoes and  know how to keep good posture – ears over shoulders; shoulder blades down the spine; knees soft and straight and arches slightly lifted). Good posture is the key to a healthy spine.

Working at a Desk

Make sure that you are getting up every 30- 60 minutes to stretch, even if you just walk around for a few minutes.  Set a timer to help remind you.

Next, be sure you are seated correctly. Make sure you have a chair that offers good lower back support. You also want your feet flat on the floor with your knees at a 90­ degree angle and you might need a foot rest to help support you.  Your computer screen should be at eye­-level so you are not looking down at it all day long.

Lifting

Incorrect lifting is a common way to injure yourself. Start by squatting down to the object with one foot slightly in front of the other. Keep your back straight, only bending at the knees and hips. Keep your head looking forward and lift the object by straightening your legs, still keeping your back straight. Hold the object close to your body. Never twist while picking something up; turn once you are fully upright. Keep the same process in mind when you are putting the object back down.

Warming Up for Physical Activity

Even when only performing light activities, like gardening or pushing your child on a bike, it’s easy to pull something if you don’t prepare your body. Spinal rolls, side bends, arm circles and knee bends help to warm up those big muscle groups, preparing you for activity.

Talking On The Telephone

Use a headset or the speaker setting if you know you will be chatting on the phone for a while.   Do not cradle the phone between your neck and your shoulder as this could cause you to damage the muscles or vertebrae in that area.

Resting or Sleeping

Who knew you could strain your neck or back while sleeping?  This can occur when your pillow or mattress doesn’t have the correct support for our physical form.  Sometimes we fall asleep in positions where we are not supported properly, or we fall asleep with our necks at an odd angle. Find the mattress that is right for you. While a firm mattress is generally recommended, some people find that softer mattresses reduce their back pain. Your individual comfort should guide your choice. Make sure your pillow supports your neck and head so that it lays neutral with the rest of your spine. Sleeping on your stomach is not recommended as it puts stress on your neck and your back.

https://drcaroleigh.wordpress.com/contact/Visit the Spinal Wellness Tab for a downloadable some postural retraining exercises.

Schedule your chiropractic appointment with Dr. Caroleigh here

May is Skin Cancer Awareness Month

Lifestyle Tips to Optimize Wellness – in five parts

People are turning to the power of their everyday lifestyle choices to optimize their health and wellness. As a firm believer in lifestyle medicine, using complementary treatments (alongside powerful pharmaceuticals if needed), and being part of a health care team, I see the potential we have to make big differences in whole-person health and wellness.

I am delighted when someone realizes that their health can indeed be influenced by factors that are within THEIR day-to-day control.

It can feel overwhelming when we’re struggling with where to start. Over the next five weeks, I will focus on one of the lifestyle pillars where everyone can be a part of choosing and changing what they put in, on and around them to help them be healthier and well.

4. Stress Management

Stressors are all around us on a daily basis. It is inevitable that we experience some amount of stress. While acute, short-term stress is not particularly worrisome, (in fact, it can be good for us!), chronic, long-term stress can wreak havoc on our health wellness. It is well-documented that stress increases pro-inflammatory cytokines in our bodies, promoting systemic inflammation.

With that said, it is possible to mitigate life’s stressors by practicing stress management and reduction techniques. There are many options available nowadays and I hope you will find a stress management practice that speaks to you.

Here are a few examples:

• Gratitude journaling: Every morning or evening, spend five minutes jotting down a few things you are grateful for.
• Grounding / Forest Bathing / “Blue Minding” (being near water): This is a practice in which you directly interface with the earth. You can do this by simply stepping barefoot onto the grass for a few minutes each day. Grounding has been shown to reduce pain and also affects various cytokines related to inflammation; Forest bathing (known as shinrin yoku in Japanese) is the practice of being in nature  (no actual bathing is required)- study results show that forest environments promote lower concentrations of cortisol, lower pulse rate, lower blood pressure, greater parasympathetic nerve activity, and lower sympathetic nerve activity than do city environments; and having a “Blue Mind” –  being near, in, on or under water can provide a long list of benefits for our mind and body, including lowering stress and anxiety, increasing an overall sense of well-being and happiness, a lower heart and breathing rate, and safe, better workouts.
• Mindfulness (or any type of meditation): There are countless resources and apps available to guide you in meditation. I personally love the Insight Timer or Calm app.
• Yoga: This ancient practice can serve as both exercise and a stress relief technique.
• Therapy: Talk therapy with a mental health professional can be very beneficial.
• Social Support: Find a trusted companion with whom you can share your worries, thoughts, and fears.
• Acupuncture: This Chinese medicine modality has been around for hundreds of years and may have countless benefits. In one study of women with anxiety, acupuncture significantly augmented immune functioning, beginning 72 hours after a single session and persisting for one month after the end of treatment.
• Body work: Massage, myofascial release techniques, and chiropractic or osteopathic manipulative medicine may also relieve stress.

References:

Besedovsky, L, Lange, T, Born, J. Sleep and immune function. Pflugers Archiv. 2012 Jan;463(1):121-37.

October is Chiropractic Health Care Month

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• 

• 

• 

• 

From the American Chiropractic Association:

Providing More Than Back Pain

The most common condition treated by the majority of chiropractors is back pain. As expected, much chiropractic research focuses on and shows the efficacy of chiropractic care for back pain. However, significant research and evidence focusing on other conditions also exists, as chiropractic care is appropriate for far more than just back pain. Since chiropractic care focuses on treating soft tissues, joints and the nervous system, chiropractors treat a wide variety of conditions including many work-related injuries, sports injuries, headaches and more. In fact, if you’re experiencing pain or discomfort in your extremities, back or neck, chiropractic care should be at the top of your list for obtaining an evaluation for correction and care. Best of all, chiropractic care focuses on not simply the symptoms, but rather, the correction of the cause of those symptoms. There are also no needles, no medications, no surgery or cutting.

Chiropractic care is natural and extremely safe.

Interested in learning more about how Dr. Caroleigh can help guide you along your health and wellness journey?

Visit:
Some of My Favorite Things

Wellness Hours

Spinal Wellness Ideas

Testimonials

Contact / Schedule

October is National Chiropractic Health Month

From the American Chiropractic Association, Choose Chiropractic First:

Skip the Pills and Their Side Effects

Want to get rid of your pain while avoiding the many negative side effects of medications? See a chiropractor. Patients often choose chiropractic care because of their ability to skip commonly prescribed medications that come with all sorts of warnings and side effects. In addition, chiropractic care almost always focuses on addressing the root cause of your pain. Those commonly prescribed medications are only designed to reduce symptoms, such as pain and inflammation, and do nothing to address the actual cause of those symptoms.

As a Chiropractor, I use a variety of therapies from chiropractic adjustments, to nutritional guidance to home exercise programs to help you address the cause(s) and help guide towards a healthier you.

September is National Fruits and Veggies Month

Did you know that September is National Fruits & Veggies Month? And that this is uber important because we are right in the middle of a fruit and vegetable consumption crisis? Sounds major, right? Well it is.

Everyone knows how healthy fruits and veggies are for our bodies. That’s indisputable. But, what we are starting to understand and appreciate is just how good they can make us feel! In fact, there’s a growing body of evidence globally that eating fruits and veggies is predictive of increased happiness, life satisfaction, and well-being. And, the Produce for Better Health Foundation’s (PBH) research indicates that those Americans who eat fruits and veggies most days per week say that they experience physical, emotional, and social benefits now and into the future.

Incorporate fruits and veggies into every meal for better physical and mental health!