Happy new year to everyone! All the staff here at Complete Chiropractic hope you had a fantastic Christmas and didn’t feel too off color on new year’s day! So here it is, first week in January and for many people its time to think about new years resolutions – if you’re still struggling to come up with your goal this year, here’s some simple promises you can make to yourself to improve your posture, spinal health and overall wellbeing.
Get some more exercise
For most of us “exercise more” is a go-to resolution – this is partly because, well yes, we could all use more exercise, but for a lot of people it’s simply an attempt to make good on a resolution you’ve made many times before! So why do so many people fail this one before the end of February? – more often than not a lack of a realistic and clear goals is to blame. Instead if simply saying “I’m going to exercise more this year”, try something more targeted like “I’m going to take at least a 20 minute walk everyday” or “I’m going to go to the gym every Monday, Wednesday and Saturday”.
Improve your diet
Proper nutrients allow the body to repair itself more easily, reducing your chances of injury and helping to avoid exacerbating any existing pain you have. This year, rather than just opting for the latest diet craze, why not make some simple but more fundamental changes which can really help your body out? Try experimenting with organic, unrefined foods and drink at least eight glasses (two litres) of water every day. Aim for five servings of vegetables and three servings of fruit per day and make sure you’re also getting enough vitamins and minerals – adding an inexpensive multivitamin to your daily regime can prove a real boost in the long run.
Keep your posture in mind
Are you sitting or standing up straight as you read this? If you were to look at yourself from the side, is your ear, middle shoulder, hip, mid knee, and ankle in a line? They should be! Most of us suffer with some form of poor posture today, and its one of the most common issues we help people with at our clinic. Try to take a moment throughout the day to focus on your posture and make a change if things aren’t right. Alternatively why not invest in a new more supportive chair or lower back support to improve your sitting position?
If poor posture is a consistent problem for you why not go ahead and book an initial consultation today – you’d be surprised at how quickly and effectively poor posture can be improved with regular chiropractic care and some simple postural exercises!
Invest in a good chair, pillow and mattress
As we just said, the cause of poor posture can often be your chair! The average office worker will spend approximately 32 years sitting down over the course of their career – that’s a lot of sitting, and much of it can be detrimental to our spine. Investing in an ergonomic chair which supports you properly can be a big factor in avoiding potential problems down the line. We also spend a lot of our time sleeping, so make sure you’re adequately supported at night with a mattress which is still springy and appropriately firm.
Learn to lift properly, and do so!
It’s all too often that we see people suffering from back pain because of poor lifting technique. If you work in a physical job which requires bending and lifting this is especially important for you – but the same applies to each and every one one of us.
Stretch before sports and activities
It’s a very simple point which is easy to forget – this year make yourself a promise to stretch before (and after) any strenuous activity. Doing so can reduce your risk of injury and assist your body in cooling down properly. This is especially important if you suffer from pain or stiffness.
Stretch your legs and back after each hour of sitting
In many cases, back pain, neck pain and shoulder pain are the result of stress caused to the body at least in part by a poor sitting position. However, even the best possible position will stress the body if maintained for very long periods of time. Whether in a car or at a desk, stretching regularly will help keep you from tightening up or injuring yourself. Regular breaks and stretches help to maintain healthy joint and muscular function.
Stop cradling the phone between your neck and shoulder
Lots of people still have this spine aggravating habit – and it’s a sure-fire way to place pressure on your vertebrae and encourage poor alignment. Put your phone on speaker or invest in a handsfree kit!
Don’t overload your backpack, purse or wallet
Overloading yourself puts additional stress on the spine and can, depending on how you are carrying the load, also work to pull the vertebrae out of alignment. Remember to carry your backpack over both shoulders to balance the load wherever possible. Children are advised to carry less than 10 per cent of their body weight in a school backpack, but the same advice holds good for adults. For the same reason, try to avoid a very heavy purse, wallet or handbag, as the uneven weight can lead to alignment issues over time. In addition, keep your wallet out of your back pocket when sitting – the small difference in height can, and often will, lead to back pain over the long term.
Make this the year you take your spine seriously!
Back pain is one of the most common health issues which people complain of and it can be one of the most debilitating. The goods news is that Chiropractic care is a proven and drug free option for overcoming back pain and maintaining freedom of movement and health going forward. If you’re still wondering what to do this year, why not make this the year you give back pain the boot or sort that poor posture out once and for all.
Get in touch today to book your initial consultation and take advantage of our new patient special!