What is Chiropractic Adjustment?
Chiropractic adjustment, also called spinal manipulation, is a procedure used by chiropractors to correct misalignments of the vertebrae of your spine. Untreated, these misalignments can interfere with neurological communication between your brain, tissue and organs.
Preventing Neck Pain
- Take regular breaks from your desk, driving or any activity where your neck is held in the same position for a long period of time.
- Try relaxation techniques to help ease any tension in your neck.
- Check your posture, bad posture can aggravate the pain.
- Sleep on a low firm pillow and night, using too many pillows may force your neck to bend naturally.
Neck Pain Treatment
- Try holding a hot water bottle or heat pack to your neck.
- A gentle massage will stimulate blood flow in the area, which helps to heal.
- Applying ice or cold packs - The cold helps reduce inflammation in the area which in turn allows it to heal. (The ice or cold pack should be applied in twenty-minute intervals during the initial 24 hours.).
Back Saving Tips for Office Ergonomics
- Head upright over shoulders, not leaning forward, ears over shoulders.
- Top line on the monitor at eye level or slightly below.
- Elbows bent at 90 degrees and forearms parallel to ground. Elbows at your sides.
- Position mouse to avoid reaching.
- Keep wrist strait while using mouse and use full arm motion from the shoulder to move it.
- Keep work materials within arms' reach to avoid reaching.
- Backrest should support natural curve of lower back.
- Adjustable seat for optimal height.
- Knees at same level as hips or slightly lower.
- Feet fully supported by the floor or a footrest.
Back Saving Tips for Gardening
- Warm Up
- Drink lots of water.
- Be mindful or large loads.
- Listen to your body.
- Vary your tasks.
- Take breaks.
5 Steps to Reduce Back Pain
- Don't stand with one knee locked and the other bent - distribute your weight evenly by standing with equal pressure or weight on both feet.
- Help to reduce the amount of stress on all the muscles and joints by moving in a smooth and fluid manner rather than using rigid or jerky movement.
- Maintain good posture while sitting.
- Drink plenty of water in order to keep your body and muscles hydrated.
- Do gentle cardio and core stability work atleast 3 times a week.
Get a better night's rest - How to sleep if you've got...
- Avoid sleeping on the side with the painful shoulder. Sleep on your back. Or if you sleep on the other side, place a big pillow at chest height and rest your arm on it, almost as if you're hugging another person.
- On your back, place a pillow under your knees or a rolled towel under the small of your back to maintain the body's natural curve. In general, experts say sleeping on the back is the best for this condition.
- On your side, put a pillow between your knees for extra support. This is also good for people with hip and knee problems. A fetal-like position can help with lumbar spinal stenosis.
- Sleeping on your stomach can be hard on the back and neck. But, if you must, put a pillow under your pelvis and lower abdomen to help relieve strain.
Obstructive Sleep Apnoea / Snoring
- Try to keep the neck in a neutral position. Avoid sleeping on the stomach. Too many pillows can put your neck in a bent position. And keep the pillow above the shoulders. Some experts suggest using a rolled-up hand tower to support the neck.
- Sleep on your side or stomach to avoid the collapse of the tongue or tissues in the throat, which impairs breathing. One way to keep from rolling onto your back is to sew a tennis ball to the back of your pyjama top.
- Experts recommend elevating the head with pillows or raising the head of the bed by placing bricks under the front legs. Otherwise, sleep on your side.
- It's important to keep your feet and ankles in a relaxed position with plantar fasciitis, an inflammation of tissue on the bottom of the foot often caused by running or poor arch support. Avoid tucking in the sheets to tightly.
Backpacks Without Back Pain
- Make sure your child's backpack weighs no more than 5 to 10 percent of their body weight.
- Your child's backpack should never hang more than four inches below the waistline.
- Purchase backpacks with individualised compartments - this helps to position the contents more efficiently.
- Purchase small to medium backpacks - the more room there is in a backpack, the more your child will carry.
- Urge your child to wear both shoulder straps.
- Purchase backpacks with wide, padded straps.
- Purchase backpacks with adjustable straps so that the backpack can be fitted to your child's body.
- If the backpack is still too heavy, talk to your child's teacher. Ask if your child could leave the heaviest book at school.