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96 Tips For a Perfect Posture

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The spine, same as our feet, gets the hardest job in our body as it is used in practically every movement we make and it takes pressure from other body parts such as from the neck, shoulders, head and our arms. As we walk, stand, sit, carry a heavy object or dance, our spine takes the pressure to keep our body erect but at the same time it also has to have the flexibility to make other kinds of movements while keeping our balance.

One of the following can be noticed when one has a bad posture: high shoulder, a forward stooping head, a rotated trunk (torso), a hunch back, a high hip, and a side-bent neck and one of the feet will be externally or internally rotated.  Abnormal  posture can result from trauma (like a car accident or fall), repetitive movements (turning your neck towards the monitor), and certain bad postural habits  (sleeping on your stomach).

The human body is often in a state of strain which causes a loss of proper balance between parts of the body and gravity. Such imbalance of posture distortion usually indicates internal body changes before  any  body functions appear disturbed.

All parts of the body are situated so this so this that they can interact efficiently with one another as well as with gravity. The body is able to repair itself and adjust to the many forces to which it is subjected, both internally and externally. This relationship produces a feeling of youth, energy and vitality.

By having correct posture, we are keeping our spinal vertebrae from being misaligned or subluxated.  Our spine is not only reliant on the strength of our back muscles but it also relies on its two arches (lumbar and cervical lordosis) which is why correct posture is vital. If we have poor posture, these natural arches would disappear and there’s going to be nothing left  that can absorb shock in our back. Once this happens, a person will experience pain in the neck and lower back. This paves the way for vertebral osteoarthritis, herniated disc and excessive pressure on the peripheral nerve. Osteoarthritis and herniated disc caused by uneven weight distribution on the vertebral bodies of the spine. Poor posture can lead to difficulty breathing by interfering with proper ribcage expansion, muscle soreness along the back of your neck, shoulders and upper back, as well as lower back pain.

When you already have poor posture, you can start practicing the correct posture by keeping yourself aware of the correct positions to maintain a good posture. There is a correct sitting position where you sit while keeping your back straight and your buttocks should be touching the back of the chair. When you want to lift a heavy object, you have to maintain your back straight and bend your knees & hips to lift the object up. You can start doing your research as to the correct positions to maintain a healthy spine. Also, muscle strengthening exercise is a must for a spine, for a better support of the spine.  Improper posture weakens muscles of the spine because they are not being used. By providing musculature the strength it needs, one can achieve a better maintenance of a good posture.

Also remember that this is not going to be a quick solution as it will take time especially with muscle strengthening. You may want to correct your posture now but won’t take it to heart and practice it daily then you won’t see real results. There should be a lifestyle change so that your body will get used to the correct posture that eventually you don’t even have to think about it.

You are probably wondering by now where  is the part about 96 tips for a perfect Posture. Below are the 5 links that  brings up total to 96 tips. Without further ado:

  1. 10 Tips for improving Posture and Ergonomics, by Dr. Kelly Andrews, D.C.
  2. 13 Tips on Getting a Good Posture, by  Celestine Chua
  3. 20 Tips from Yoga to Go, by Nancy Wile, Ed. D
  4. 32 Tips on how to Improve your Posture, by Savialeigh, Ben Rubenstein, Krystle C and many others
  5. 21 Tips on How to Maintain Good Posture, by ACA

To help you out, try finding ways to get yourself reminded of keeping a good posture. Perhaps you can put post-it notes on places that you would see on a regular basis. Like on your computer, put a small post-it note that says “stop slouching” or other reminders. You can also use an alarm that is set every 30 minutes or so to keep yourself aware and maintain a good posture.  I phone or any other smart phone has a build in calendar that can be set up as whatever time frequency you desire. I think it is one of the best ways to remind yourself about good posture habits. No one ever leaves a house without a cell phone in our days. These are simple solutions that really work as you exert an effort to inculcate the correct posture into your lifestyle.

Question: Have You Checked Your Posture Lately?  Do You Have Any Tips on How to Keep a Good Posture?

11 Symptoms as a Sign of Warning That Your Spine is in Trouble

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spine
Three-Way Piece Vertebrae

Spine and 11 Symptoms as a Sign of Warning That it is in Trouble

There’s no other health care profession other than Chiropractic that can detect as well as treat the condition that is called as the Vertebral Subluxation Complex (VSC). In chiropractic, this is what is found to be the contributor for the spinal and other spine-related disorders.

In order to understand the VSC, it’s best to know what vertebral subluxation means. When a vertebra is not in its normal position compared to the vertebrae above or below, it is called a subluxated  vertebrae (misaligned vertebrae). When a vertebrae is misaligned, it produces a mechanical stress to the  surrounding soft tissues: discs, muscles, joints, ligaments and tendons through regular wear and tear. In effect, the patient would experience muscle spasms on the affected area, inflammation, tenderness, pain and even reduced mobility of the spine.  With the effects of the subluxation, nerve functions may also be impaired and once this happens, the communication between the nerves of our body’s organs is compromised and the optimal health as well as our well-being would be affected.

The Vertebral Subluxation Complex has 5 components. These components must all be eliminated in order for a complete and proper healing to take place.  The 5 components of the  VSC are:

  1. Kinesiopathology – which is the loss of the motion and positioning of the vertebra compared to the vertebrae alongside it.
  2.  Myopathology – which refers to muscle atrophy or spasm
  3.  Neuropathology – is the irritation or compression of the nerve tissue
  4.  Histopathology – is the localized inflammation or swelling.
  5. Pathophysiology – It is the pathophysiological change experienced after the first four components already took place.

During the first episode of VSC, the first 4 components take place. You can consider this as similar to having an inflamed tooth. With an inflamed tooth you would notice some swelling on the area of the jaw where the tooth is. Similar type of inflammation one will find on the area where the VSC occurs.  In order to get this treated, you should not rely on pain as an indicator. Even if there is no more pain on the affected area, this does not mean that the vertebral subluxation had already healed and normalized with or without any treatment. Pain is a poor indicator when the healing process is not completed even when the pain has already subsided. The 5th component, the pathology occurs when all the first four components had already occurred and this is the end result of vertebral subluxation complex when it remains untreated.

So, is there a way to avoid vertebral misalignment?  The VS have many causes which we are all exposed to on a daily basis. There are physical causes such as repetitive motions that are affecting our spine, an acute trauma to body, bad posture, bad habits at work where the workstation is not ergonomic.  Aside from the physical causes, there are also the chemical and emotional causes.  Chemical causes include poor diet and nutrition, intake of alcohol or use of drugs, chemicals in the water and the air we breath as well as ingestion of toxins through the foods we eat.  The emotional cause of vertebral subluxation is stress. Emotional stress has an impact on our physical body and health. With emotional stress, we become more prone to diseases and even injury. Sadly, we cannot really prevent vertebral subluxation and the vertebral subluxation complex that goes with it as we are all exposed to its cause every day. If you want to find out which vertebral level is subluxated, an appointment with your local  Doctor of Chiropractic would be a good start. Some of the offices offer FREE consultation and orthopedic and neurological  examination.

One might experience the following symptoms that would confirm you have a vertebral subluxation.

1. posture  imbalance

2. neck pain: sore, stiff or tender

3. back pain: sore, stiff, or tender

4. muscle spasm on the spine- tight or weak spasms

5. headaches

6. hypomobility

7. joint pain

8. stiffness

9. dizziness

10. low energy

11. poor state of health

Often times a person might not have any symptoms at all, however, it doesn’t mean one is free from a vertebral subluxation.  Again, as an example, the tooth with cavities won’t hurt unless the cavities reach the sensitive dentin layer. So it doesn’t mean that if you don’t feel any pain or numbness, you don’t have cavities. Regular evaluation of the spine is recommended to check if subluxation is present on the vertebrae.

Your local Doctor of Chiropractic knows how to correct vertebral subluxations through different techniques and procedures. Spinal adjustments are involved to correct the spinal vertebrae that suffer from subluxation. By this adjustment, the subluxated vertebra will eventually reach normal biomechanics on the vertebrae above and below and will help to restore the function of the joint. Corrected joint will maintain a proper posture of your spine.

Question: Have you ever experienced any of the 11 symptoms? What was your course of action in order to stop these symptoms?

What is spinal disfunction and how can the doctor of chiropractic help?

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Most spinal injuries either micro-damage (small repetitive movements over time) or macro-damage (trauma) can insult the discs, cartilage, tendons, muscles and ligaments that hold the bones of the spine together. When soft tissue injuries occur, the movement of the spinal joints is changed. This change, or dysfunction, may cause some joints to move too little and others to move too much.
Pain is not always obvious when spinal injuries occur. Many times the pain that comes after a minor injury goes away by itself in a few days. The injury, however, often causes the spinal joint dysfunction that remains long after the pain goes away. Most people think everything is all right if there is no pain. A person with spinal dysfunction usually doesn’t know there’s a problem unless something happens again to cause swelling in the weakened area.
The spine works as one long chain with many moving links. Every change in movement in one joint of the spine will affect another. Therefore, pain that comes from the spine in one area may actually be related to silent problems elsewhere. Many people that seek care for spinal problems have specific complaints of pain or other symptoms. Your chiropractor will likely examine and x-ray your full spine to give you the proper care (usually a specific adjustment) and manage your condition completely.

Doctors of chiropractic are educated and trained in the detection and care of musculoskeletal problems, particularly the joints of the spinal column. However maintaining the health and integrity of all the joints in the body are important since each structure is related to one another along a delicate biomechanical chain. Aberrant movement even from a small joint in the foot can offset other structures in the body. Everything is connected, and nothing is isolated. Most spinal injuries either micro-damage (small repetitive movements over time) or macro-damage (trauma) can insult the discs, cartilage, tendons, muscles and ligaments that hold the bones of the spine together. When soft tissue injuries occur, the movement of the spinal joints is changed. This change, or dysfunction, may cause some joints to move too little and others to move too much.

Pain is not always obvious when spinal injuries occur. Many times the pain that comes after a minor injury goes away by itself in a few days. The injury, however, often causes the spinal joint dysfunction that remains long after the pain goes away. Most people think everything is all right if there is no pain. A person with spinal dysfunction usually doesn’t know there’s a problem unless something happens again to cause swelling in the weakened area.
The spine works as one long chain with many moving links. Every change in movement in one joint of the spine will affect another. Therefore, pain that comes from the spine in one area may actually be related to silent problems elsewhere. Many people that seek care for spinal problems have specific complaints of pain or other symptoms. Your chiropractor will likely examine and x-ray your full spine to give you the proper care (usually a specific adjustment) and manage your condition completely.

What is Whiplash?

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Personal injury is a term often used to describe an injury most commonly caused by a car accident. It may also include other types of injury such as a slip or fall. Whiplash is most commonly associated with rear-end car collisions in which the heads of those in the front car are suddenly snapped back and forth by the impact. It is more accurately called cervical acceleration/deceleration (CAD) trauma or syndrome, which describes the rapid movements that can injure the vertebrae of the neck and the muscles and ligaments that support them.

whiplash2

Who suffers from whiplash?

Anyone can be subjected to whiplash, even in a low-force car crash at speeds as low as 5mph. But injuries associated with whiplash can also result from other mishaps in which the head is pushed or jerked beyond its normal range of motion. Whiplash most commonly causes serious and lingering neck pain, but there may also be back pain, headaches and dizziness. As much as bruising of the brain can sometimes occur in auto accidents. Severe cases of whiplash, may include symptoms such as blurred vision, ringing in the ears, nausea and numbness.
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