6 Ways to Help with Hip Pain while Pregnant
Pregnancy is an amazing and exciting time, however; it can come with some pains and aches. Most pregnant women will end up with a lot of hip and pelvis pain once they are later in their pregnancy this can lead to uncomfortable sleep, issues walking, and generalized pain. The good news is that there is relief that is safe for both mom and baby! Pregnancy pains are not something you just have to deal with and feel miserable, you and your baby deserve a fun, painless pregnancy. Our office would be happy to help you feel your best as baby grows and after!
5 Reasons You Need a Sit/Stand Desk
Those of us who work at a desk all know the neck and shoulder pain that can go with it, sitting all day is not only bad for your health, it’s bad for your neck/spine/head. Years ago sitting all day was the only real option for certain kinds of work, the good news is there are several options for being able to sit or stand at work. Taking breaks from sitting during the day is vital, being able to take breaks from sitting and still get work done is not only good for you but your work as well. If your boss isn’t set on getting you a standing desk just let them know of all the benefits it can have on the health of their employees. If you do sit all day and suffer from back or neck pain call our office today and we can help you feel better!
6 Concussion Recovery Tips
Concussions are not enjoyable and can cause issues long after they are gone, it is very important that after a concussion a proper recovery is followed. A proper recovery can take time and seem frustrating, the only way to lessen the effects and long lasting repercussions is having a proper recovery, there are some great ways to help you feel better and recover faster. Concussions can be scary and cause lasting side effects, they do not have to keep you down long. Recovery can be difficult and the symptoms can be frustrating, however; if you follow our suggestions you will be on your way to feeling better in no time!
4 Things Athletes can do to Prevent Injuries
Each year, athletes throughout America suffer a collective 8.6 million sports injuries. These injuries range from easy-to-treat sprains and strains to career-ending concussions and broken bones. On the one hand, being an athlete involves the inherent risk of getting hurt. On another, there are ways athletes can take proactive measures to protect themselves in the course of their sport and to ensure that they’re not undergoing more sports injuries than they need. Here are a few of our top recommendations for avoiding injuries during intense play. 4 Smart Tips for Athletes Who Want to Avoid Injury Regardless of whether the sport in question is soccer or pickleball, these injury-avoidance tips work to help keep bodies healthy and injuries at bay: 1. Stretch First It’s far too easy to get injured as an athlete if you don’t take the time to warm up before you start your session of play. Today, upwards of 30% of injuries in sports medicine clinics take place in the skeletal muscles. When you warm up and stretch before you hit the field, you do a few essential things: You improve the flexibility and range of motion in your muscles, reducing the risk of strain and making them less susceptible to injury You prepare your body’s other systems for the stress and impact of activity, reducing shock and stress hormones If you’re not accustomed to warming up before you start a game, build it in slowly. Spend ten minutes stretching your major muscle groups, for example, or go for a slow walk/jog before you start playing. For maximum effectiveness, be sure to start your warm-up at least 15 minutes before you begin your exercise. Be sure, also, to include a variety of dynamic and static stretches. Static stretches are fixed positions you hold for a long period, while dynamic stretches are stretches you do while moving. 2. Fuel Early, Fuel Often To operate at maximum efficiency, your body needs ample fuel and water. If you’re allowing yourself to become dehydrated or suffer from low blood sugar during a big game, you’re not doing your body any favors. Even a simple thing like dehydration can make your muscles more prone to sprains and strains, for example, and contribute to exhaustion that will lead to sloppy form and dangerous habits. Instead, keep your electrolytes high during high-impact activity. Drinking a sports drink or adding an electrolyte tab to your bottle of water is a great option. You should also fuel up on carbohydrates and proteins as you play. To-go packets of almond butter are a great example of a nutrient-dense, easy-to-eat snack. As you experiment with nutrition, find a few go-to snacks that you can toss easily into your pack. Keep these with you as you work out. 3. Evaluate Suspicious Pains Came down on your ankle wrong during the last game? Don’t ignorer thee twinge that flares up when you run. Instead, get yourself to a PT or sports therapist and have it evaluated. A chiropractor is also an excellent resource for assessing sudden pains or injuries, and for helping you take steps to avoid making them worse. Many sports injuries arise from something that could have been inconsequential, if only it were treated early. Not all pains are severe injuries. In some cases, they need rest and a few days off. If you push these little tweaks, though, you put yourself at risk of making a mountain out of a molehill. With this in mind, recognize injury when it happens. You can’t demand a huge amount from your body unless you’re willing to maintain it, in return. When you take care of your body, it will take care of you. 4. Be Dedicated to Rest Days Every hardworking body needs rest. If you’re trying to meet fitness goals or incorporate more activity into your routine, it can be challenging to slow down. Instead of seeing a rest day as an inconvenience, though, start viewing it as a necessity. When it comes to athletic injuries, overuse injuries are some of the most common. According to StopSportsInjuries.org, “Training errors are the most common cause of overuse injuries. These errors involve rapid acceleration of the intensity, duration, or frequency of activity. Overuse injuries also happen in people who are returning to a sport or activity after injury and try to make up for lost time by pushing themselves to achieve the level of participation they were at before injury. Proper technique is critical in avoiding overuse injuries, as slight changes in form may be the culprit. For this reason, coaches, athletic trainers, and teachers can play a role in preventing recurrent overuse injuries.” To avoid this, you need to avoid overtraining. When you overtrain, you not only damage your performance, but you put excessive strain on your body systems, causing muscle and tendon damage and decreasing the energy stored in your muscles. This fatigue puts you in a prime position for injuries. To avoid this, incorporate rest days into your routine. Take Care of Your Body and It Will Take Care of You Being involved in active esports is an excellent pastime as far as your fitness and cardiovascular health are concerned. When it comes to your skeletal and soft tissue system, however, active sports do present a significant risk. That’s no reason to stop playing, though. If you’re concerned about injury, it’s wise to take a few preventative steps to avoid sports injuries and keep your body healthy. By incorporating rest days into your routine, fueling your body with plenty of water and nutrition, paying attention to pain signals your body is sending you, and starting a warm-up and stretching routine, you can make your everyday play safer, healthier, and more fulfilling. Want to develop a spinal care routine to help you stay active? Contact our offices today to book your first appointment.
6 Ways to Enhance Your Post Workout
Working out is a great way to feel great and keep yourself healthy, a big reason people stop working out is due to muscle pain and strain they get after working out. Recovery after your workout is essential to muscle and tissue repair and will help you keep working out! The good news, there are ways to help you recover after a workout and boost your post workout! You can feel your best and keep working out as long as you have a proper recovery, schedule an appointment with your Chiropractor to help you reach your physical goals! Make sure to take time to recover after a workout and it will make a huge difference.
Top 5 Recreational Activities to Combat Stress and Prevent Back Pain
Today, back pain is one of the most common disorders to affect adults. In fact, about 80% of the U.S. population will experience back pain at some point in their lives. That’s a startling statistic, and it gets even worse when you consider that back pain can affect people of all ages, creeds, and demographics and that severe cases of back pain can limit the quality of life and even make it difficult for people to work. So, what’s the solution? How do we protect our spines and cut down on the rate of back pain in our everyday lives? The answer is simple: self-care. By focusing on things like diet and routine chiropractic care, as well as taking part in some spin-supporting activities like the ones listed in this post, you can keep your spine healthy and happy for years to come. Let’s dive in. The 5 Best Recreational Activities to Support Your Spine Some activities aren’t great for the spine (heavy weight-lifting, for example) or long-distance running. Others, however, can go a long to support your spinal health and keep you limber and pain-free for years. Here are a few of our top recommendations: 1. Yoga Yoga has long been touted as the activity of choice for bendy people. For a good reason, though. Yoga, which focuses on combining breath with deep, purposeful movement, is one of the best activities for building and maintaining muscles and promoting proper alignment. Don’t believe us? Take Science’s word for it. According to a 2017 study published in the Annals of Internal Medicine, yoga can work wonders to reduce or eliminate mild to moderate back pain. Here’s an excerpt from the study: “Study participants were randomly divided into three treatment groups. One group received 12 weekly yoga classes designed specifically for people with chronic back pain; one received 15 physical therapy visits over 12 weeks; one was given an educational book and newsletters about self-care for chronic low back pain. The researchers then continued to track the participants for an additional 40-week maintenance phase. During this phase, people in the yoga and physical therapy groups were randomly assigned to either continue to practice at home or with a professional—at yoga classes or physical therapy sessions. The researchers found that all three groups reported improvement in physical function and pain reduction. However, people in the yoga and physical therapy treatment groups were significantly more likely than those in the education-only group to stop taking pain relievers after one year. These findings suggest that a structured yoga program may be a reasonable alternative to physical therapy for people with chronic low back pain.” If you’ve never tried yoga before, don’t be afraid to start. Most gyms and local fitness centers offer introductory “gentle yoga” classes, designed to familiarize newcomers with the movements, and ease the body into flexibility. 2. Walking Walking is a simple yet powerful approach to resolving back pain and cutting down on stress. Today, lots of lower back pain is caused by a lack of movement and the subsequent fusing of the lower spine. Most of us sit at desks or in chairs all day, and the muscles and bones in our lower back lose movement and mobility because of it. When you take up walking, though, it promotes gentle movement throughout the spine, breaking up blockages, promoting healthy alignment, and restoring range of motion. Walking also boosts the body’s endorphin levels, leading to enhanced mood, less stress, and better sleep. Even better? Walking doesn’t require any complicated equipment or a pricey gym membership. Just grab a comfortable pair of shoes, some clothes you can move in, and a pair of headphones and get out there! 3. Swimming/Water Aerobics Swimming is an excellent activity for anyone suffering from pain, as it’s gentle on the joints and non-weight-bearing. When you swim, you involve your entire body in the movement, simultaneously activating your abdominals, glutes, hamstrings, arms, and back muscles. If you’ve been suffering from back pain, take a swimming class, or see if your local gym offers water aerobics in a warm water therapy pool. Both activities will help strengthen and repair your back muscles without adding additional strain. 4. Tai Chi Tai Chi is an ancient Chinese martial art that, like yoga, combines breathing and movement. Unlike yoga, however, Tai Chi focuses on slow movements meant to improve balance and reduce chronic pain. While yoga might have you contort yourself into a pretzel, Tai Chi focuses on movements made standing up. Tai Chi has been shown to reduce stress, improve sleep, and promote weight loss, as well. 5. The Elliptical Machine If you’re looking for low-impact cardio activity, spend some time on the elliptical at your local gym. While the movement of the elliptical mimics running, the paddles soften impact and create a “gliding” motion that’s easy on your joints. This is an excellent option for anyone who wants to sweat but doesn’t want to torque their back in the process. Additionally, since the elliptical helps build the muscles in the hips and low back, using it regularly can help you keep your back in alignment and prevent problems from cropping up down the road. Working out for Better Spine Health If you thought physical activity was the wrong thing for your spine health, think again. While some activities will do a number on your spine, others are excellent for strengthening the muscles throughout your lower back, promoting proper alignment, and keeping everything exactly where it should be. Even better, these activities help combat the stress of your daily life, promote better sleep, help you trim down, and enhance your mood across the board! As always, remember to talk to your chiropractor or healthcare provider before adding a new exercise regimen to your life. If you have questions about these activities, or you want to learn more about how to ensure a healthy spine, contact our offices today!
3 ways to beat SAD: light therapy, exercise, & social support
Seasonal Affective Disorder, commonly known as the Winter Blues, is a real condition that affects the lives of those who suffer from it in very profound ways. Late in the year when fall gives way to winter, colder weather and shorter days kick this condition into overdrive for those who are afflicted. Related directly to dropping vitamin D levels and light deprivation, Seasonal Affective Disorder can wreak havoc in cold, northern climates where the cloudy season drags on and on. While not conclusive, some studies suggest that Seasonal Affective Disorder may also have a genetic link. It’s not at all unusual for whole families to suffer from this condition. Despite increasing research, Seasonal Affective Disorder is still widely misunderstood. The one thing scientists do know is that SAD pops up when the winter months create a shortage of sunlight. As it stands now, the condition affects significant numbers of people. Knowing all of that, the question becomes how you can avoid it this winter. Here’s your complete guide: The Face of Seasonal Affective Disorder Seasonal Affective Disorder is a kind depression associated with winter commonly called Winter Blues. It’s a mood change disorder that affects a large number of people, and anybody can be a victim of it. The US National Library of Medicine notes that the disorder can cause mood swings, mild depression, and low energy. Additional symptoms include the following: Sleeping more or less than usual Losing interest in activities and social situations A dramatic decrease in energy levels, accompanied by increased feelings of fatigue Appetite irregularities, generally in the form of consuming more sweets and starchy foods, which when coupled with lower activity levels, can result in unwanted weight-gain Inability to concentrate Feelings of irritability and aggravation or heightened anxiety Depression, feelings of guilt, feelings of hopelessness People affected by SAD tend to sleep more and have little energy to work. Some people experience food craving for sweets and starchy items and feel depressed. At times, the symptoms can be severe, but they usually clear up. If you are suffering from symptoms like these during the winter, you’ve probably got a mild to moderate case of SAD. Don’t worry, though – this is a treatable condition. One of the best treatments to overcome SAD is phototherapy or the use of a SAD light. These lights mimic the natural light of the sun and are designed for use indoors. They boost the body’s production of Vitamin D and help mitigate the symptoms of this disorder. Phototherapy has proven to be one of the most useful tools to beat the Winter Blues and get back to feeling like yourself. Using the light is simple: just sit in front of the light while you read or watch television for about 30 minutes each day. Before you know it, you’ll feel happier and more refreshed. Remember that everyone is different, and the list above doesn’t encompass all of the possible symptoms of SAD. Everyone experiences this disorder in their own way. If you live in an area where sunlight is prevalent all winter long, you’re less likely to experience SAD. If you’re in a cold northern climate, though, there’s a good chance this disorder will affect you. Being aware of that is the first step to treating it. 3 Ways to Beat Seasonal Affective Disorder This Winter Do you feel depressed and low-energy during winter’s dark days? You’re most likely suffering from SAD (Seasonal Affective Disorder), or a slightly less severe condition known as seasonal depression. Either way, you can find relief with these three steps: 1. Let There be Light Light treatments for SAD are widely available and have shown significant degrees of success in countering the effects of this disorder. Since SAD comes from light deprivation, light therapy is the obvious way to resolve the condition. Head to any Midwestern Target during the cold winter months, and you’ll find a whole host of light devices, including lamps, light boxes, light visors, and more. These devices provide simulated sunlight that can stop or reduce the symptoms of SAD. Treatments typically last about 30 minutes per day and can be done in the comfort of your own home. If the light therapy helps, there’s nothing wrong with continuing to use said therapy until the winter is over. Keep in mind, though, that there are right and wrong ways to do light therapy. While SAD-specific light boxes can boost your body’s vitamin D production, they don’t emit the same damaging UV rays as, say, a tanning bed. Because of this, you want to avoid seeking light therapy in a tanning bed. If there are occasional sunny days where you can get outside, this can also be an effective form of light therapy. Just be sure to wear sunscreen! Want to take this treatment a step further? Use full-spectrum light bulbs in your home and at work, wherever possible, and add a “happy light” to your desk or office. Once you’ve installed the light, you can read or make phone calls or do whatever you wish near the lightbox. If you’re thinking that buying SAD lights will burn a hole in your pocket, think again. You can find SAD lamps for $50 or less. A quick spin around Amazon will reveal several excellent options. Once you find a light and start using it, you’re sure to see results quickly and easily. Some patients see results in just two days and start feeling fresh and confident again! 2. Stay Active Another effective method in managing SAD is to increase your daily activities and get enough exercise. It’s much harder to remain depressed when you’re in the constant company of good friends and family and involved in social activities. Even a little physical exertion on a regular basis can work wonders. Consistent exercise has been proven to be a handy tool in counteracting depression, and very efficient at alleviating life’s daily stress. You may think winter is for hibernating, but if you do, hibernate
Tips to Unfreeze your Winter Workout to Help with the Winter Blues
Each year, Seasonal Affective Disorder sets in to affect millions of Americans. Known loosely as “the winter blues,” this troublesome condition is characterized by mild to moderate depression, listlessness, and interrupted sleep patterns. Fortunately, there are things you can do to beat the winter blues and keep your spirits high during the chilliest months of the year. And lots of these tips start with simply shaking up your workout routine! Here are our top tips: Banish the winter blues with these smart, healthy, active tips. Who said it’s too late to find new ways to enjoy the coldest months of the year?
4 Ways Chiropractic Care And Massage Will Help You This Flu Season – Ridgefieldchiropractic
Flu season is upon us. Defined as the period between October and February, flu season is that horrible time each winter when influenza rates peak, and everyone goes around trying to avoid getting sick. Fever, headache, stomach upset, and chills seem to be lurking everywhere, waiting to grab us, so how do we prevent it? While the common recommendations, like frequent handwashing and immune-boosting supplements, are all important, there are a few additional ways to battle flu bugs and keep yourself disease-free this winter season. Did you know, for example, that chiropractic care can help you beat the bugs? By ensuring optimal function of your lymphatic system, chiropractic care can help you avoid colds and flu and keep you healthy all year long. Here’s what you need to know: The Ins and Outs of Lymphatic Flow Think of the lymphatic system as your body’s drainage system. Comprised of a complex network of lymph nodes, ducts, and filters that work to rid your body of bacteria, viruses, and other icky substances, the lymphatic system filters your body’s lymph fluid, which is a clear fluid made up of immune cells. If you’re going to get a cold or flu, the lymphatic system is one of the first things a doctor will check. Think of your last doctor’s appointment. You know how the doctor feels your neck, just beneath your jaw bone? He or she is feeling for swollen glands and enlarged lymph nodes, which are a sure-fire sign that your immune system is working hard. In a normally-functioning lymphatic system, your lymph nodes collect ickiness and then drain it out through the lymph ducts, many of which are located in the neck and along the spine. When your neck and spine are all out of whack, though, because you haven’t been to the chiropractor, it’s easier than ever for those all-important glands to get clogged or blocked. This, in turn, creates a bottleneck in the standard functioning of the lymphatic system and makes it harder for your body to use its natural defenses to fight off the flu. Here are a few additional tips to keep your lymphatic system in fighting condition: Keep your body in proper alignment with regular chiropractic adjustments Undergo periodic lymphatic massages to promote healthy lymph flow Stay hydrated! Drinking plenty of fluids helps your body flush out toxins and stay healthy Eat a healthy diet and avoid putting unneeded toxins in your body through smoking and ingestion of other toxins Prioritize sleep – 7-8 hours of sleep each night will help you keep your immune system healthy Wear comfortable, flowing clothing that will not impede lymph flow or function Chiropractic Care: A Non-Invasive Decongestant So, what do you do when your lymph glands get clogged? The answer is simple: chiropractic care. By putting the neck and back into the right alignment and alleviating pressure on hardworking lymph ducts, good chiropractic care allows your lymphatic system to flow freely and work well to protect you against flu, colds, and other illnesses. Another simple way to avoid cold and flu is to undergo periodic lymphatic massage, which can help you keep your lymphatic system healthy and happy all flu season. Many local massage therapists will offer lymphatic massage services, so be sure to contact your local healing professionals for additional assistance. 4 Additional Ways to Stay Healthy During Flu Season While chiropractic care is an essential way to promote health, it’s not the only key. Here are a few additional ways to keep your body healthy and fit this flu season, and to keep the germs at bay. 1. Wash Your Hands Regardless of what line of work you’re in, washing your hands is one of the best lines of defense against the flu. If you come into contact with people who are contagious or who have been exposed to the flu (and you will), washing your hands is the best way to banish germs and do what you can to keep your body healthy and happy. While they may seem deceptively simple, soap and water are two of the best defenses against flu germs. To rid those germs from your skin, though, you must wash your hands the right way: scrub the skin hard for at least 20 seconds. If you’re not sure what 20 seconds sounds like, sing yourself “Happy Birthday” twice. Be sure to scrub the back of the hands, between fingers, under rings or other jewelry, and around the nails. Contrary to popular belief, it doesn’t matter if the water is hot or cold – only that you’re scrubbing to remove germs. 2. Keep Your Distance If you know someone is sick, keep your distance from them. Avoid shaking hands, sharing utensils, sharing cups or other fluids, or hugging an ill person. These tips are simple, but they can go a long way toward cutting down on the risk of transmission and keeping you healthy all year long. You should also be vigil about keeping your surroundings and environment clean. If you’ve had someone sick in your home or office, wipe the doorknob, light switch, and any surface with a sanitizer wipe. These are cheap and easily available and can be an effective way to kill cold and flu germs. You can also invest in sanitizing sprays that kill bacteria, germs, and other ickiness on fabric, surface, and more. 3. Stay Home if You’re Sick If you’re feeling under the weather, stay home from the office. Not only will this give you the time you need to heal up and feel better, but it will also help prevent the spread of cold and flu, and make it easier for other people in your office to avoid getting sick. While many people feel guilty about taking sick days, it’s important to place these in the larger context of flu season. You staying home from work for a day or two (and, yes, potentially inconveniencing your boss or fellow employees) is a small price to pay
Acupressure for Migraines & Headaches – Ridgefieldchiropractic
Did you know that more than 38 million people currently suffer from migraines? That’s about 13% of adults in the U.S. With so many people contending with migraines on a regular basis, you might be surprised to realize that there are very few natural remedies to treat these searing headaches. Except, that is, for accupressure. What is Acupressure? Acupressure is a technique that’s similar to acupuncture, except that it uses finger pressure rather than fine needles at specific meridians throughout the body. This pressure is meant to disperse the flow of energy to treat pain and chronic conditions. Call us today to schedule your appointment!