Often when new Mom’s (or Grandmothers) return to my office with back pain I hear them say, ‘I’m just so busy I must have done too much again’. It’s easy to let good habits fall by the wayside when you’re focusing on your babies health. Your health and wellness is important too! I recommend that you find a moment to think about how you can incorporate these tips to help keep your back healthy: Good Posture = Good Health When lifting, use your whole body by bending hips, knees and ankles, keep the child close and avoid twisting & lifting. Try carrying the baby face-out from the middle of your body. If carrying a baby on your side, alternate the sides frequently. Adjust your stroller handle to belly button level and push with relaxed, slightly bent elbows. Use a pillow or arm rest to support the baby while feeding. Support your back when sitting on the floor. When Knocking Out the House Work… Stand upright when mopping or vacuuming and keep elbows close to the body and avoid torso twisting. Use a small stool to sit or kneel in comfort while cleaning the lower bath or kitchen areas. If bending to clean tight areas – arch your back, take frequent breaks, and change your posture often. When standing at your sink or counter – use a wide stance and lean your stomach against the edge to lower your body and prevent leaning forward, wear comfortable shoes or mindful of good posture. When You Finally Have a Moment to Sit Down… Your feet should touch the floor or be supported. Keep your knees & hips level. Sit-up and keep your spine straight. Look straight ahead to avoid neck strain. Position your TV or computer monitor even or slightly below your line of sight. Be Kind to Your Body When Using Mobile Devices Sit-up when texting or reading. Steady your device at chest or eye level to decrease neck and back stress. Use a hands-free device instead of holding to your ear. Be Smart When You Lift Avoid lifting too much weight or awkward shaped things, then ensure a clear path to move the object. Keep a wide stance and bend from the legs (not from the waist!). Keep the load as close as possible to your body - avoid bending from your back. Do not twist – be sure to pivot from your hips and feet to reduce back stress. Driving Can Be Hard on the Body Adjust your seat height and distance so that your knees are slightly bent and your back is supported. Adjust your seat to slightly different positions on long drives to avoid unnecessary strain. Use lumbar support to support the natural curve in your low back…but not too much! On long drives, take frequent breaks to stretch and throw in a short walk. Be Continuously Active Exercise at least 30 mins, 3 times a week – you will feel a difference. Take rest breaks every hour: recline in your chair for a moment or walk around for a few minutes. Perform a different task every hour or so & use different muscles to relieve back Walk, Walk and Walk A Little More Walking at a brisk pace is beneficial for maintaining a healthy lifestyle. Maintain upright posture to avoid slumping or leaning forward while walking. Use a pedometer to track progress and stay motivated! Find a walking partner – you’ll find yourself walking much more often! Warm-up Before Exercise and Focus on Good Form Stretch and then warm-up for a few minutes by increasing your heart rate slowly for 5-minutes. Walk briskly, swinging arms in a pain-free manner, start slow, building up to higher intensity exercise.
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When discussing long-term wellness, it's common for patient's to comment about a 'super-healthy' friend that doesn't have to diet or work to be fit. They wonder what that friend does to be so 'lucky'. The truth is that 'luck' is often grounded in a lifetime of simple habits. If I had to pick one habit that my healthiest patients have in common, it is routine. They focus on making sleep a priority, enjoy daily physical activity, make water their primary beverage, eat regularly and cook most meals at home, limit screen (TV, phone, etc) time, make self-care a priority, occasionally miss a workout and they focus on keeping life simple. Of course that demands of work and kids make holding to a routine tough. That's why keeping your routine simple is key to lifelong wellness. Here are a few tips to help you simplify your routine and stick to it despite the demands life throws at you: 1.) Go to bed earlier than you think you should. First, turn off your screens (TV, computer, phone, etc,) at least an hour before bed time. This will help que your body that it's time to rest and reduce the amount of time it takes you to fall asleep. Have a target bed-time and try to be in bed at least 15-minutes ahead of that. Going to bed at a regular time has broad benefits beyond helping to ensure that we get enough sleep each night. 2.) Wake-up, warm-up and eat. You don't have to wake and 5am and workout like a madman to be healthy. My healthiest patients wake-up about the same time every day. Then they warm-up. Some stretch, some walk and others have a more intense workout. All of them get moving first thing. Then they have good breakfast every day. 3.) Drink plenty of water. Healthy people make water their drink of choice. For them, it's not about avoiding coffee, tea or sugary drinks, they simply chose to drink water more often. You should too. 4.) Plan your meals and avoid processed foods. This can be tough - particularly for those with kids and demanding work schedules. You'll have to work ahead by planning your meals and maybe even preparing them ahead of time. Once you develop this habit, you'll feel the difference every day. 5.) Limit your screen time. Our digital gadgets have a big impact on our wellness. Healthy people simply spend less time in front of a screen at night. They understand that it's not realistic to eliminate TV, social media and checking email - they simple choose to limit their exposure after dark. 6.) Prioritize self-care. Whether it's work or social, healthy people make self-care a priority. They understand that it's important to say 'no' so that they can avoid being overscheduled and maintain their routine. 7.) It's okay to miss a workout now and then. Patients are often shocked to hear this. Healthy people listen to their body. They know that a workout should make you feel better, not worse. If you're not 100% it's okay to take a rest day, exchange your workout for a massage, or go to yoga instead of a HITT class. 8.) Keep it simple. Hopefully you recognize that what steps 1-7 have in common is simplicity. My patients that enjoy consistent wellness all share a sense of simplicity in their daily routines. They understand that life may disrupt their routine today and it's okay - tomorrow is a new day. A consultation and wellness exam from Dr. Dukes can help you find what works best for you to feel your best and stick to it - for life. Make health your top priority, call Dr. Dukes at (813) 752-2524 and schedule your wellness consultation today. Patients often seek out chiropractic care for acute conditions like headaches, back pain or neck pain. Did you know that these acute conditions are not the top 5 reasons patients stay with chiropractic care? Proper nervous system care offers benefits that may surprise you such as: Stress Relief, Injury Prevention, Mood Improvement, Immune System Strengthening and Better Sleep. Stress Relief Have you ever said, 'I just don't feel right'? When your nervous system is out of line we know something is wrong but it can be tough to figure just what the trouble is. This can cause a great deal of mental and physical stress on your body. That's why regular wellness care is so important to feel your best. Injury Prevention Proper posture is vital to preventing injuries that can hold you back. Posture education and regular chiropractic adjustments are powerful tools to help ou acheive consistently proper posture at work, paly or rest. Improve Your Mood Wellness care helps balance every system in your body - including your body's chemistry. Physically feeling your best, and even working towards feeling your best, jump-starts the chemical signals that keep you in a positive mood. Improve Your Immune System Chiropractic adjustments help remove subluxations that prevent the nervous system from working properly. This includes the signals to and from your immune system. Your immune system can only work properly when your nervous system sends and receives the right signals. Improve Your Sleep So many of us suffer from sleep-related issues. Most of these sleep problems are related to stress, pain and/or body aches. Wellness treatments helps you improve sleep quality and get a good nights rest. Chiropractic wellness care can helps you live the happy, healthy, well-adjusted life that you deserve. Make your health your top priority, call Dr. Dukes at (813) 752-2524 and schedule your wellness consultation today. ts of us suffer from painful conditions without understanding that how we sleep may be a significant contributing factor. It’s not unusual for proper diagnosis to be delayed because how we sleep and sleeping position is often initially overlooked as a potential cause. How you sleep can have can cause more than just back or neck aches. Did you know that sleep apnea, muscle cramping, impaired circulation, headaches, heartburn, tummy troubles and even premature wrinkles can be caused by poor sleep posture? Sleep is vitally important. When discussing good sleep habits with my patients, we talk about sleep hygiene and which sleep position might be best for them. First, understand that there is no sleep position that works best for everyone – life factors and health conditions must be considered. Stomach sleepers are rare – about 7% of adults sleep facing down. While it may ease snoring, stomach sleepers are in an unhealthy position for their back and neck with their head turned to one side. I encourage patients to try a different position. Even if they are comfortable sleeping on their stomach, experience has taught me that eventually they’ll experience morning back or neck pain – symptoms of the tension caused by this poor position. Side-sleeping and back-sleeping positions put most adults in a safer position. With the right pillow, your back and neck are in a neutral position. Side-sleeping is the sleeping position recommended most often as it allows your back and neck to rest in a neutral position and it’s very adaptable to individual needs. Stretching your legs out and placing a pillow between the knees helps achieve optimal body alignment and comfort. Side-sleeping may help reduce symptoms of those suffering from sleep apnea, heartburn or acid reflux. And, sleeping on the left side is recommended for pregnant women because it may improve circulation to the baby. Back sleeping is good position too – particularly when a good pillow is placed under the knees. The pillow helps restore the natural curve to your back making this position more comfortable for some while reducing the tendency to over-extend your back when sleeping in this position. One note of caution – avoid the sleeping on your back with your arms over your head as this can cause back pain. Proper sleep position and a good sleep routine can keep you feeling your best. A consultation and wellness exam from Dr. Dukes can help you get the good night’s rest that you deserve and your body needs. Make your health your top priority, call Dr. Dukes at (813) 752-2524 and schedule your wellness consultation today. |
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