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96 Tips For a Perfect Posture

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COLLUMNThe 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.

POSTURE BLOG2

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

Soft Tissue Injury and San Leandro Chiropractic Rehabilitation Process

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SOFT TISSUE HEALINGA Soft Tissue Injury (STI)happens when your muscles, tendons and ligaments get damaged because of a sprain or strain. It happens when one overuses or put too much stress on a particular joint. As a result the pain accompanied by bruising or swelling. STI is a very common problem and it can easily be remedied as long as the pain that accompanies it is not severe.

When STI occurrs, an immediate response applying the principle of “PRICE” would make a big difference. PRICE means Protection, Rest, Ice, Compression and Elevation. After an injury, the patient should be prevented from making any movements as it allows to prevent further damage.  If the patient feels the pain, when he/she bends or walks then he/she should avoid these movements. If absolutely necessary, crutches may be used. Icing minimizes the pain and the swelling especially during the first 3 days after the injury has occurred. Ice is placed on the affected area for 15-20 minutes at a time every waking hour. Take a note that if you have diabetes or poor blood circulation, you must consult your doctor first before applying a cold pack.  Pressure is applied to compress the injured area to control bleeding and swelling. Elevation of the affected area also minimizes the bleeding and swelling. Raise the affected area above the heart level for the first 72 hours or until the swelling would subside.

The “PRICE” management is effective but other treatments may be necessary if the patient experiences extreme pain that lasts for more than 24 hours. A health care professional would be able to make a diagnosis and recommend treatments. Treatments include chiropractic, physical therapy and massage therapy. If a patient suffers from severe pain, prescription medications might be necessary along with a rehabilitation program.

Chiropractic rehabilitation helps to rapidly solve the problem of injuried muscles, tendons and ligaments. One of the chiropractic specialties for such treatments is called ART or Active Release Techniques. Patient would be amazed at how fast your recovery would be if you go for a chiropractic adjustment, ART and Physical Therapy Modalities. It is a hands-on approach that locates then eliminates the scar tissues. The Graston Technique is a treatment using different stainless steel tools and it can be even more effective than ART. The Graston Technique uses instruments to treat the affected areas suffering from chronic inflammation or fibrosis of the soft tissues. SASTM is another chiropractic tool used that is made of acrylic instead of stainless steel as used on the Graston Technique. But, in some cases, in order to get the best result in treatment, both set of tools may be used on the patient as well as different modalities.

Question: What Kind of Therapy Have You Had For Your Soft Tissiue Injury?  What was an outcome like?

Low Back Pain and the Wonders of San Leandro Chiropractic Clinic

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low back pain chiropractic treatment
Andreanna Moya Photography’s

Low Back Pain and the Wonders of Chiropractic Treatments

Low back pain affects many people at least at one point in their lives. It can be due to an accident or an activity that can cause strain to the muscles, sprain to the ligaments and tendons, and misaligned vertebrae. The pain can vary from mild to extreme and it can be quite debilitating as well. To say the least, experiencing a low back pain is quite annoying.

The elderly have higher cases of  low back pains than younger ones. However, we cannot classify the low back pain as just an elderly problem because the term “low back pain” is quite general and can actually be caused by different problems or merely just due to a sprain or muscular strain. In order to classify this, there are three classes which are the acute, sub acute and the chronic LBP. Acute low back pain lasts only for less than 4 weeks, sub acute between 4 to 12 weeks while chronic lasts for more than 12 weeks.

Treatments for low back pain vary on the severity and the diagnosis of the doctor. It can be mild enough to be quickly relieved by putting on hot packs or taking pain medications or it can be too severe that surgery would be the only way to relief the pain. There are alternative treatments available out there and one of this is the chiropractic treatment. Doctor of Chiropractic performs specific spinal adjustments along with physical therapy modalities and massage therapy.  It is imperative that misaligned lumbar joint would be treated along with sprained/strained soft tissue that sarounds it. Combined treatment of  both injured components of the lumbar spine will speed up the recovery.

Many patients swear by the effectiveness of the chiropractic method of treatment while others are still skeptical about it.  Spinal manipulation and chiropractic care is considered a safe, effective treatment for acute and chronic low back pain. Sudden injury that results from moving furniture, getting tackled or unproper lifting – considered as an acute LBP.  Acute back pain is more common than chronic pain.

Chiropractic care is more beneficial in relieving acute low back pain. A medical history should be provided by a Doctor of Cchiropractic  in order to figure out whether or not the patient is suited for spinal manipulation. Patients suffering from osteoporosis and some other health related conditions cannot undergo this treatment as it contraindication.

Choosing to go for this method is really up to the patient. There are other methods that can be done such as physical therapy to relieve pain but the chiropractic treatment has testimonies confirming that it has a much speedier results and is much more soothing. Many patients swear to get an instant improvement after just one treatment!

Chiropractic treatments are really worth trying. Just make sure you go to a reputable chiropractor with years of experience so you can be assured that you get an effective and safe treatment.  You would feel a lot better and you can function much better too! You will surely kiss low back pains goodbye!

Question: Have you had Lower Back Pain? What kind of therapy did you choose? Did the care provide you a relief or completely cure the problem?