We talk a lot about daily activities that can compromise our spine and our back. Running is another activity that, when performed without keeping your spine in mind, could end up putting your back out of whack. Below are some tips that will help you get the most out of your conditioning without causing lower back and spine pain.
Stretch it Out
Some macho type runners will refuse to stretch before and after their workouts, which is unfortunate. Stretching will make you more flexible and more limber before your run, and stretching will also loosen your muscles and relieve your joints after you get after it out there.
Invest in Great Footwear
Think about it, if you're serious about your running, then you should be willing to spend a little extra on your shoes. 300-500 miles is a good lifespan for a pair of running shoes. Make sure that you're getting new ones once you hit that milestone -- it will make things easier on your joints and your lower back.
Explore the Health Benefits of Chiropractic Care
Barton Chiropractic Clinic offers comprehensive Chiropractic Care services in Homewood. If you continue to run, consider your lower back as a shock absorber. When you're running or jogging, that repetitive impact on your spine can put a lot of stress on your discs. If you experience back or spine pain, contact us today to schedule your consultation. Chiropractic Care is the ultimate companion piece to an active lifestyle.
We'd like to go over some pursuits, activities, and everyday acts that many of us engage in that are less than ideal for our spine in addition to other areas of the body, like the lower back and the neck, for instance.
At Barton Chiropractic Clinic we believe just as much in preventive medicine as we do in our Chiropractic Care treatments -- which is why we like to provide educational materials to our diverse patient base as well as our readership online.
Read on for key contributors to spine pain.
Lack of Exercise
This is particularly true of your abdominal strength-building exercises -- also has to do with "engaging your core," which you've probably heard many fitness enthusiasts talk about.
Lack of exercise also contributes to poor posture, which can inevitably lead to lower back pain. Being active and working your core will increase your stability when it comes to the back muscles, which will help prevent future injury. Do lots of cardio, like swimming, walking, and bicycling. If you run, it's important to complement your training with Chiropractic Care.
Sitting All Day / Poor Posture
It's a sad reality that many of us spend long periods of time sitting at a desk -- if not all day. We stare at the computer screen at weird angles and many of us practice less than perfect posture (to put it lightly). It's important to invest in an ergonomic chair that has a head and neck rest.
This is one of the most common culprits when it comes to back injury. When you're lifting objects that are anything over 5-10 lbs, it's important to incorporate your legs and that you keep the weight close to the body. In other words, don't hold what you're carrying away from the body.
If you take these considerations to heart, you may just end up sparing yourself an injury. But we do know that accidents happen. And if such an event occurs, contact Barton Chiropractic Clinic today to schedule your consultation. We provide wide-ranging, drug-free treatments that will get you back to active in no time.
Chiropractors utilize the chiropractic adjustment to remove a patient's subluxations (or misalignments) that are found in a patient's vertebrae.
It can make a HUGE difference in your overall health. If you leave your spine and back unchecked and neglected, your subluxations could end up disrupting the brain/body communication system. This can end up causing an entire slew of problems. Subluxations can be complex and can come about by accident, injury, muscle tightness, stress, over (or under) stretched ligaments, in addition to other instabilities.
An adjustment can do a great job of addressing these core issues by realigning subluxations directly. You can use additional therapies which will help to stabilize and optimize the body, which will do a whole lot for your health and wellness.
Read on for a few ways to get the most out of your chiropractic adjustment.
Continue to Stretch
If you work at an office or if you're on your feet all day, stretching before or after your day (or both!) is a great way to keep your body flexible and able to withstand the everyday wear and tear. Try to incorporate yoga stretches that engage your spine for added benefits.
Hydrate, Hydrate, Hydrate
Water has so many health benefits, including removing toxins from the body, as well as keeping your joints and spinal discs supple and lubricated. Be sure to drink plenty of water and disperse this practice throughout your day. It's a good rule to drink about half your weight in ounces -- meaning, if you're 150 pounds, drink at least 75 ounces daily.
In this go, go, go culture, you need to make sure you take the time to get your requisite 7.5-9 hours of sleep nightly. Sleep on your side or your back, if you're able to. Springing for pillows that support your neck and hips is well worth the investment. Nice pillows between the knees and behind the neck equal better spine alignment and takes some portion of the stress and strain from your spine as well as your other joints.
Of course, the best way to continue to experience the benefits of chiropractic care is to be committed to continuous spine health. We can help you achieve this at Barton Chiropractic Care. We're the spine alignment, chiropractic adjustment specialists in Homewood, IL.
Barton Chiropractic Clinic we honor the inborn potential of all our patients to be truly healthy. A part of health and wellness is taking care of our bodies, which go through a lot of wear and tear, not just when we're exercising, but when we're going through our daily activities. Our jobs, stuff we do at home -- it all has an effect on our bodies after prolonged periods of time as well as repetition.
Below are a few stretches that are beneficial for your back. Stretching has many benefits and it's meant to be used not just before and after workouts, but as a daily ritual for wellness and body balance.
1.) Lumbar Extension Stretches
This stretch is done by lying on your stomach and pressing your palms flat on the floor or matt's surface with your elbows bent. Lift your upper torso slowly while keeping your hips and pelvis flat on the surface. Pro tip: make sure you keep your back muscles relaxed! Make sure you only go as high as you are comfortable with. Try to aim for 10 repetitions while holding each for 10 seconds. Eventually, work your way up to 30 seconds.
2.) Lumbar Flexion Stretches
We're a big fan of stretches that engage your lumbar spine. Start by lying flat on your bag, then bring your knees up to your chest, hugging them closely towards your chest. You can perform this stretch for 2-3 repetitions, make sure to hold each one for 15-30 seconds. You can perform this stretch with one or both legs at a time.
3.) Prayer Stretch / Child's Pose
Do this stretch on your hands and knees. Sit back so that your buttocks are resting on your heels, then reach your hands forward and lengthen your spine. When done correctly, you should feel a stretch in your middle back. Reach your hands to either side in order to focus your stretch on the opposite side of the spine. Make sure to hold this pose for 10-30 seconds. Perform 2-3 repetitions.
We hope some of this helps. If you have back pain / spine problems that continue to persist, schedule a consultation with Barton Chiropractic Clinic today.
Today we thought we'd go over some of the most common injuries that occur during Memorial Day Weekend, which is a time when some of us indulge in certain behaviors (and often beverages) that put us in injury-prone situations.
At Barton Chiropractic Clinic we get a fair amount of patients who experience injuries from activities that many people might engage in over Memorial Day Weekend, so it may benefit our patients and readership to know what sorts of activities might put them at an adverse risk for injury. We believe in preventive medicine as much as we believe in the efficacy of our chiropractic treatments, after all.
Watch Out While Wakeboarding
Wakeboarding is a sneaky sport since it happens on the water. However, when you hit the water surface hard after a spill, it causes an impact on the body, which can result in a herniated or degenerative disc, upper back pain, lower back pain, neck pain, and more. Make sure that you play it safe and don't go too big if you're less than willing to pay the price.
Drive Carefully and Look Out for Other Drivers
It's an unfortunate reality that Memorial Day Weekend brings risky road situations. There are more than a few drunk drivers on the road. Make sure that you're not one of those, and also make sure to practice defensive driving, because even a fender bender can end up causing spine misalignment.
Bicycles are going to be rampant around the beach every Memorial Day. Bike crashes are quite common, which result in injuries, sometimes even to the back, neck, and spine. Make sure not to get reckless. Watch out for pedestrians and other bicyclists.
At Barton Chiropractic Clinic we treat patients of all ages, from all walks of life. We offer drug-free, holistic treatments that our patients back to active. We hope you had a fantastic and safe Memorial Day!