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September 2021 Health Newsletter

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» Millville Chiropractic Center - September 2021 Newsletter
» Chiropractors Play An Essential Role In Auto Accident Injuries
» Can Your Mental Workload Affect Your Muscles?
» Vitamin D and Calcium for a Longer Life?

Millville Chiropractic Center - September 2021 Newsletter

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Maintaining Good Posture

Ergonomic and movement strategies can improve posture and help prevent injuries.

Posture is the position in which we hold our bodies while standing, sitting, or lying down. Healthy posture is the correct alignment of body parts supported by the right amount of muscle tension against gravity. Our everyday movements and activities can affect this alignment and put stress on joints and muscles, sometimes resulting in pain and potentially permanent damage if left unchecked over time. Utilizing proper ergonomic and movement strategies can help prevent these problems.

Why is posture important?

We do not consciously maintain our posture; instead, certain muscles normally do it for us. Several muscle groups, including the hamstrings and large back muscles, are critically important in maintaining our posture. These postural muscles, along with others, when functioning properly, prevent the forces of gravity from pushing us over forward. Postural muscles also help maintain our balance while we move.

A healthy posture helps us stand, walk, sit, and lie in positions that place the least strain on supporting muscles and ligaments during movement and weight-bearing activities. Correct posture also:

  • Helps us keep bones and joints in correct alignment so that our muscles are used correctly, decreasing the abnormal wearing of joint surfaces that could result in degenerative arthritis and joint pain.
  • Reduces the stress on the ligaments holding the spinal joints together, minimizing the likelihood of injury.
  • Allows muscles to work more efficiently, allowing the body to use less energy and, therefore, preventing muscle fatigue.
  • Helps prevent muscle strain, overuse disorders, and even back and muscular pain.

What can affect my posture?

To maintain healthy posture, you need to have adequate and balanced muscle flexibility and strength, normal joint motion in the spine and other body regions, as well as efficient postural muscles that are balanced on both sides of the spine. In addition, you must recognize your postural and movement habits at home and in the workplace and work to improve them, if necessary.

Poor posture and poor movement patterns can lead to excessive strain on our postural muscles and may even cause them to relax when held in certain positions for long periods of time. You can typically see this in people who bend forward at the waist for a prolonged time in the workplace. Their postural muscles are more prone to injury and back pain.

Several contributing factors can put a strain on posture. The most common are stress, obesity, pregnancy, weak postural muscles, abnormally tight muscles, and high-heeled shoes. In addition, decreased flexibility, a poor work environment, incorrect working posture, and unhealthy sitting and standing habits can also contribute to poor body positioning, leading to pain or overuse injuries in some cases.

Can I improve my posture?

Awareness of your posture, along with an understanding of healthy movement strategies, will help you consciously correct yourself. Your doctor of chiropractic can further assist you by recommending exercises to strengthen your core postural muscles. He or she can also assist you with choosing better postures during your work or recreational activities, reducing your risk of injury.

Ergonomic Considerations

How we hold and move our bodies every day, even while doing something as simple as sitting at a desk or standing in place, can have an impact on our posture. Below are some general ergonomic tips to help reduce the chance of pain and injuries:

While sitting at a desk:

  • Keep your feet on the floor or on a footrest, if they don’t reach the floor.
  • Don’t cross your legs. Your ankles should be directly in front of your knees.
  • Keep a small gap between the back of your knees and the front of your seat.
  • Your knees should be at or below the level of your hips.
  • Adjust the backrest of your chair to support your low- and mid-back or use a back support.
  • Relax your shoulders and keep your forearms parallel to the ground.
  • Avoid sitting in the same position for long periods of time. Take breaks and move your body.

When standing:

  • Bear your weight primarily on the balls of your feet.
  • Keep your knees slightly bent.
  • Keep your feet about shoulder-width apart.
  • Let your arms hang naturally down the sides of the body.
  • Stand straight and tall with your shoulders pulled down and backward.
  • Tuck your stomach in.
  • Keep your head level. Your earlobes should be in line with your shoulders. Do not push your head forward, backward, or to the side.
  • Shift your weight from your toes to your heels, or one foot to the other, if you must stand for a long time.

When lying down in bed:

  • Find the mattress that is right for you. While a firm mattress is generally recommended, some people find that softer mattresses reduce their back pain. Your individual comfort should guide your choice.
  • Choose the right pillow, too. Special pillows are available to help with postural problems resulting from poor sleeping positions.
  • Avoid sleeping on your stomach.
  • Sleep on your side or back, which is often helpful for back pain. If you sleep on your side, place a pillow between your legs. If you sleep on your back, keep a pillow under your knees. 

To learn more go to OUR WEBSITE

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Copyright © 2021 Millville Chiropractic Center, All rights reserved.
You are receiving this email because you expressed interest in learning more about Millville Chiropractic Center and it's offerings.
Our mailing address is:
Millville Chiropractic Center
1014 N High Street
Millville, NJ 08332

 

 

 

 

 

 

 

 

 

 

 

Author: Dr Brooke Doyle
Source: Office


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Chiropractors Play An Essential Role In Auto Accident Injuries

Chiropractors are arguably the best medical professional to see after you’ve been in an auto/motor vehicle accident. They're extensively trained in treating soft tissue injuries, including the most common auto accident injury: whiplash. Additionally, chiropractic methods are drug-free, natural, non-invasive, and focus on treating and rehabilitating the root cause of what hurts - the injured soft tissue itself.

Auto accidents are violent and almost always unexpected. The extent of occupant injuries can be minor to extreme and everywhere inbetween depending upon the many variables at play. Pain and other symptoms can be severe and immediate, but can also be insidious and not immediately noticed for days, weeks or even months post-accident. This makes obtaining a professional evaluation - a chiropractic evaluation - after any motor vehicle accident a necessity.


Your chiropractor will evaluate you from head to toe to determine the full extent of your injuries, if any. They can identify soft tissue injuries and discover painful areas that were previously unidentified and unnoticed. They can also swiftly develop an effective treatment protocol to get you back on the road to being healthy and pain-free. The sooner you get evaluated, the sooner you can receive the essential care your body and soft tissues need, giving you less downtime and a more optimal outcome.

For those without legal representation, the majority of chiropractors have existing relationships with law firms that can assist in your case, if appropriate. If legal representation has already been obtained, the majority of chiropractors will still gladly provide you with the essential medical care you need while dealing directly with your current attorney and legal team.

So if you have been involved in a recent or past auto injury accident, please reach out to our office today so we can get you out of pain, effectively heal and rehab any soft tissue injuries, or at minimum, evaluate you to perhaps simply put your mind at ease.



Author: ChiroPlanet.com
Source: ChiroPlanet.com


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Can Your Mental Workload Affect Your Muscles?

It's no secret that hard manual labor can have an effect on the body. But a new study suggests there may be a connection between musculoskeletal disorders and mental workload, too.  How does mental stress affect our bodies? Research published in the Journal of Manipulative and Physiological Therapeutics investigated bank workers' mental workload against pain throughout nine different musculoskeletal regions. The results demonstrated that the more subjective mental workload the employees experienced, the higher their musculoskeletal pain, particularly in the neck and back. Over time, we are beginning to understand the relationship between mental stress and musculoskeletal pain. Last year, a similar study was conducted on hospital nurses, revealing similar results, suggesting that increased mental stress leads to increased musculoskeletal pains.  For doctors of chiropractic, this research highlights a philosophy that chiropractic care has always embraced: the importance of holistic care. Exceptional and effective chiropractic care relies on a comprehensive approach that sees the body as a complete entity. Through a multifaceted approach including physical therapy, spinal manipulation, massage, nutrition, and more, chiropractic care helps individuals manage both their pain and their lifestyle to improve and eliminate discomfort from the source. Particularly for those with mentally stressful jobs, good posture can be easy to forget about, for instance. Emphasis and instruction on proper techniques and form for employees who stand or sit at a computer for long periods of time is an excellent example of preventing musculoskeletal aches and pains from developing. By taking appropriate breaks and learning tips and methods for minimizing physical and mental stress at work, a doctor of chiropractic can help guide stressed out workers towards a holistic method of resolving their mental and physical fatigue.

Author: ChiroPlanet.com
Source: J Manipulative Physiol Ther. 2016 Jul-Aug;39(6):420-6.


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Vitamin D and Calcium for a Longer Life?

A review of several studies involving over 70,000 older individuals found that people who take vitamin D and calcium together may live longer than people who do not. The study, recently published in the Journal of Clinical Endocrinology, found that participants taking the supplements were 9% less likely to die over a three year period than individuals taking a placebo. Participants were administered 20 micrograms of vitamin D and 1,000 milligrams of calcium per day; both well within the guidelines suggested by US health officials. The reasons for the decline in mortality were unclear, although a decline in both hip fractures and cancer were suggested. Lead researcher Lars Rejnmark, of Aarhus University in Denmark, noted the effect as being comparable to the benefits of blood pressure medications and cholesterol-lowering statins. There was no effect noted by taking vitamin D alone.

Author: ChiroPlanet.com
Source: The Journal of Clinical Endocrinology & Metabolism, May 17, 2012.


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