Bad Form

I have been seeing a lot of people at the gym lately who need some help.  Lifting too much weight which in turn causes a breakdown in proper form, increasing the chance of injury and decreasing the benefits of the intended exercise.  I saw one guy doing bicep curls who kept his elbows flexed 90 degrees the whole time while rapidly moving his shoulders up and down with a total movement of about 2 inches.  This is really doing nothing to build the muscles that he is trying to work on.  Don't get me wrong - I think it is great that he is getting out there, but he should really go on Youtube or another website and do a search for proper workout techniques.  Most gyms have some kind of trainer on staff that can help also.  Remember, getting the most from weight lifting requires proper form, controlled movements and the right amount of weight. Lifting weights that are too heavy for you is a set-up for injury. If you can't maintain proper form while lifting, the weights are too heavy for you. 

Lift Correctly or Don't Lift! 

     I have had a couple of patients in the last few months who have seriously injured their lower back by lifting their lawnmower, so I just wanted to post something to address improper lifting.  Lifting a bulky item can really cause some problems.  Even an item that really is not that heavy can overload the back if it is lifted improperly.  Big boxes, mowers, and large pieces of furniture should not be lifted by one person.  Their large size causes you to lift with your arms extended far forward and create a fulcrum effect which multiplies the forces on the lower back.  If the item is so large that it can not be lifted properly by yourself, then get some help!  The few moments that it takes to ask someone for assistance is well worth the time you will lose while you are injured.  

Bad Computer!!

     Poor posture at the computer can cause pain.  It is common for people to spend hours upon hours at work staring at a monitor and clicking their mouse.  These same workers go home and continue this same activity while playing games, checking social media, or just browsing the internet. Repetitive stress like this can really take a toll on your back and neck.   Laptops and handheld devices compound the problem because they encourage a forward flexed neck position at almost every spare moment of the day.  Here are some tips to help avoid computer neck/back:

• Make sure your monitor and workstation are set up correctly for your task.  The most effective way to determine correct monitor height is to sit correctly in your chair or where ever you view your monitor. Next, close your eyes and position your body and head in a neutral and comfortable position - your spine should be straight and head centered over your shoulders. Then, open your eyes and note at which point your eyes are initially focused on. This area should correlate to the center of your monitors screen or the part of the screen you view most frequently.

Be aware of your posture throughout the day and be sure to maintain a neutral spine -no slouching!

Take mini breaks on a regular basis when in a prolonged position and remember to stretch.

Have the right equipment and tools for working in a prolonged position, use ergonomically designed furniture or use an added lumbar support if needed.  

For more tips on workstation ergonomics click here

Lower Back Pain & Three Exercises You Should Avoid

     I just read an interesting article about the 3 exercises people with lower back pain should not do. Here they are:

1. Elliptical Machines

2. Crunches & Sit-Ups

3. Leg Presses

     The first one surprised me a little. I assumed that because elliptical machines were low impact that it would be a good cardio exercise for people with lower back pain. It turns out that the motion created when walking on these types of machine causes the spine and pelvis to twist more than they should, causing sacroiliac and lower back pain. Situps/crunches and leg presses cause repetitive flexion of the lower spine, which can aggravate some common conditions that cause chronic lower back pain.

     It is important that patients with chronic lower back pain regain core stability prior to attempting to strengthen the muscles that support the lower back.  For more information visit our website.

Spinal Decompression

Spinal Decompression Therapy is a proven, non-surgical method of treatment to relieve persistent aches and pains stemming from disc problems such as disc bulge and disc herniation. Unlike the traditional traction of the past, spinal decompression can be directed at specific levels in the neck or back. Because it is level-specific, more spinal decompression is achieved using less force overall. This makes the treatment very comfortable. In fact, many of our patients become so relaxed during their treatment that they doze off.

It works by creating a negative pressure inside the disc, causing the bulging disc material to be retracted away from irritated nerve tissues. At the same time, the disc is rehydrated and healed by the nutients that are drawn inside during the process. We have been using this non-surgical treatment method in our chiropractic practice with great success in Mandeville since 2005.

Head Forward Effects

                                                                   

Head Forward & Health Down

     The head-forward posture is something that the majority of my neck pain patients deal with.  With the modern workplace becoming more and more computer dependent, neck pain due to poor posture is on the rise.  Patients need to be educated on proper workplace ergonomics and how to promote proper neck and head posture throughout their work day.  Here is a simple demonstration on how a head forward posture can effect you:  Stand upright and stick your head and neck out forward as far as you can.  Next try to raise your arms above your head while your neck and head are still forward.  It becomes really difficult to use your arms properly in this position.  Now try the same thing with your head in a neutral position and you will see how much easier it is to raise your arms.  Next, while putting yourself in a head-forward posture try to take a deep breath.  It becomes very difficult to breathe properly.  Lung capacity is decreased by 30% in this position.  Now try the same thing with the head and neck in a neutral position.  Some literature has even attributed digestive system dysfunction, sluggishness, and constipation to the head-forward posture.  As you can see, correcting the head forward posture can have profound effects on health.  For more information on office ergonomics check out our website here.

When Do I Need An Adjustment ???

     A lot of patients who's initial complaints have resolved with our care ask me how often they should come back for care in the future.  The answer is that it depends.  I know that sounds like a pretty ambiguous answer, but let me explain.  All of my patients become educated about their specific problem throughout the course of their care.  They learn techniques to help them do their part in the healing process.  Home care techniques, specific stretches, and exercises that will help prevent future episodes.  Unfortunately, life happens between visits.  Mothers pick up their children, carpenters grab a board to quickly, and office workers sit for too long in bad positions.  All of my patients use what I call the "chiropractic rule of thumb".  In general, if a patient does something that causes pain, then they should use all of the home care techniques that they have learned to get their symptoms under control.  If, after three days of consistently using proper home care they are no better, then they need to get in the office ASAP.  Studies have shown that an episode left untreated for a week with no improvement take twice as many visits to resolve.  Some patients with chronic conditions have found it to be beneficial to get treatment on a more regular basis.  I do not recommend once a month for everyone in my practice.  Some patients need more care, some less often.  Each patient's problem is unique.  Over time, patients determine how often they need care based on when their symptoms resurface.  Whatever the case, it is a fact that chiropractic care makes you more healthy overall.  Patients who utilize chiropractic care take less drugs, have less outpatient procedures, spend less money for healthcare, and are more satisfied with their care.