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How are your hips when you’re 20, 30, 40 … years old?

How are your hips when you're 20, 30, 40 ... years old?

Long-term sitting in a chair or sofa creates tension in the hips, which may be the cause of many painful ailments.

By Joel

It’s one of the largest and most important joints in the human body – thanks to them you walk and keep your pawn. When you devote some attention to them, they will give you health for many years.

20+ Hips like a dream

It is still good (although it was best when you were over a dozen years old and instead of in front of the computer, you spent time on a bike and playing football with your friends). There is not much needed to make it even better.

Most of the 20-year-olds can sit cross-legged, but they already have problems with touching their fingers to the floor in the bend of the torso, and they also poorly tighten their heels to the buttocks. It is the fault of the sedentary lifestyle and the lack of systematic general development exercises during the studies.

Good news? Short stretching exercises will restore your hips perfect mobility.

Ideally, 2-3 times a week, gradually stretch the hips to full flexion. For 2 minutes, make a torso bend in a standing position – that is, bend in the hips, standing on the wide-spaced feet. The next 2 minutes will be devoted to training the hip extension. Kneel down, lean back slightly, resting your hands on your heels, and push your hips forward.

Four minutes a day for the healthy future of the hips is probably not too much?

„Hip pain can happen at any age, if only due to strain. If it is not too severe and allows you to move, for a week we can treat it with home methods. Then, however, you need to visit an orthopedic doctor.”

30+ The stairs begin

Your joints are slowly starting to wear naturally. „You help” them in this overweight, whose hips do not like, and unhealed injuries and injuries. And above all, sedentary lifestyle and lack of exercise, which weakens the abdominal muscles and enlarges the lordosis of the lumbar spine. They just can not stand that hip.

If we spend most of the day sitting, the hips are still flexed and the muscles that „pull” the lumbar lordosis towards them become contorted. Enlargement of this natural bending of the spine can generate soft tissue conflict within the joint and the hips start to ache. Initially only during stretching, longer sitting in a low chair or in a car, but with time we are already accompanied by constant, mournful pain. Then, orthopedic diagnostics and rehabilitation are necessary.

Remember, hips like movement. Two or three times a week, treat yourself to moderate physical exertion (bicycle, quick walk, swimming, jogging, fitness). And once a week for half an hour do exercises flexing the hips and loins (eg, lying on your back, set your legs like swimming frogs, rest your feet on yourself and spread your knees wide.) Or lying on your stomach, bend your knees alternately and then, without taking hips from the mattress, lift the legs upwards in turn).

Note: problems with hips may also have mums who have given birth in a natural way.

For a newborn baby to pass through the birth canal, the ligaments naturally relax in the body of the woman. Sometimes after birth, the sacroiliac joints do not return to the original setting, especially after the birth of a large child. And that they normally have very little mobility, any change in the position extends the ligament unused to it. This with longer walking or standing causes pain in the lower part of the spine, with radiation on the side of the buttock. Young mothers try to avoid him by walking and standing „differently” or less often, which, however, contributes to muscle wasting. And leads to conflicts in the hip joint, and this in extreme requires the surgical stabilization of sacroiliac joints.

How to avoid this? If your joints ache – and the pain most often occurs before delivery – wear a special cross-waist belt for pregnant women. It tightly covers the hips, stabilizing them and preventing overloading of the ligaments.

40+ Training does wonders

If you are in good condition and regularly do sports, the hips have no reason to remind you of their existence. If not, one of the strange words – entezopathy or protraction – can be added to your vocabulary.

Entezopathy is a condition of overloading the tendon attachment within the hip, most often affecting the greater trochanter, the height located on the femur. The pain of the side of the thigh occurs when having a twisted body, we stand on one leg or we turn on it.

He is often felt by men in their forties who, proving to themselves that they have not aged so much, are throwing themselves at the gym equipment.

Most often, entezopathy results from too intensive strength training, carried out from time to time. To avoid it, it’s enough to train less intensively, but regularly – our expert adds. It is also worth remembering about the warm-up before any sporting activity. The elastic is the bag of the hip joint and reduces intra-articular pressure during exercise, which increases the nutrition of the articular cartilage.

If you have skipped sports with a large bow, your abdominal muscles probably resemble jelly more than strings. When a deep lumbar lordosis joins in, you can touch the protraction, or pelvic position, which causes the hip joints to constantly work in flexion.

What unevenly puts pressure on the hip joints and promotes their distortion. To prevent this, every day for half an hour we will do exercises for the abdominal muscles and those increasing the extension in the hip joints. It is also important how we walk. It is best if the navel is as close as possible to the spine while walking, and the pubic symphysis is pushed forward. This position restores proper loading of hip and sacrum joints.

Your hips will also be grateful for yoga or tai-chi classes. And as much traffic as possible, and the least seat!

50+ It can not be better

It does not change when you exercise, it’s good, if not, it’s worse. The changes that began in the hips around forty are gradually increasing. There is an unpleasant novelty, short-lived morning stiffness that you feel in your hips.

It usually passes after the first few steps, but its appearance indicates the first degenerative changes in the hip joints. Now, the developmental irregularities of the hips from early childhood also come to light. Then, there is a need for directional rehabilitation and moderate physical exercise three times a week.

At this age, your hips like aquaaerobic, which makes the joints more elastic, without straining them. Fits further tai-chi, shaping the muscles that stabilize the pelvis, and yoga. But they do not like running anymore.

60+ Welcome to the land of stiff people

After the age of 60, the range of hip movement clearly decreases.

As the first one, we lose the ability to perform the extension and internal rotation movement, which makes it difficult to lift the leg high while standing and make a quick turn to the side while walking. Later, the visit traffic disappears and it is harder to get on a bike with a high frame or side to sit in the car. This is the result of a reduction in the flexibility of the joint capsule, resulting from age.

Degenerative changes intensify and morning stiffness can last up to an hour.
And now it’s time for good news – regular exercise will help you keep your joints flexible. Sign up for gymnastics for seniors, do Nordic walking, which trains the hip extension (after training by the instructor, walking incorrectly, deepen the problems), swim (if not a frog). And it’s better to give up cycling because it fixes the flexion of the hip joints.

Senior training: full 45 minutes of walking (with or without sticks, possibly with weights in hands), pool twice a week + once, twice gymnastics, yoga or tai-chi for seniors. In the end, now you finally have some time for yourself, use it for health!

Bottom line:

To prevent functional hip disorders, both the joint and the surrounding muscles should be stretched to restore the possible elasticity to the tissues. This particularly applies to people with already diagnosed diseases of the musculoskeletal system.

Osteoarthritis of the joints and spine requires constant work on strengthening the muscular corset, which is a natural protection of joints against excessive overload.

People who are prone to hip problems should avoid sports that affect these joints, such as running, jumping or team games. If they have to stand or sit for a long time during work, they should often change position and try to load both legs in the same way.

Pain in the elbow while working at the computer​?

Pain in the elbow while working at the computer?

Do you suffer from mouse elbow or computer elbow? You might, if you have pain on the outside of your elbow. Get relief now and stop the pain from returning!

By Joel

Pain in the elbow is one of the more frequent complaints of patients working at the computer next to the carpal tunnel syndrome. Unfortunately, the many hours of lack of exercise has big consequences for our tendons, muscles and joints. If you feel the first ailments within the elbow, it is worth finding the cause of the pain and preventing it before the problem becomes chronic.
 
Pain in the elbow while working at the computer – what really hurts us?
Pain in the elbow during work at the computer in most patients is a result of the disease in the extensor tendons and less often in the wrist and finger flexors that attach to the elbow. Some time ago it was discovered that these are not inflammatory changes. The cause of pain is the degeneration of collagen fibers and the formation of pathological blood vessels and nerves. If the changes include wrist extenders on the side of the joint, we are talking about the tennis elbow. The disease on the opposite side of the wrist flexor tendons is called the golfer’s elbow.
Pain in the elbow may also result from irritation of the nerves running around the elbow. From the inside, the ulnar nerve follows, which is easily compressed. On the outer side, the radial nerve is less likely to have problems.
The less common causes of elbow pain are changes in one of the three joints present here and bursitis.

„As you are overusing your arm you are most likely going to face this condition at some point in your life. So, if you don’t already suffer, don’t worry! There are proven ways to prevent you from suffering in the future. „

Pain in the elbow while working on a computer – why is this happening?

  • As you type on the keyboard, your finger moves repeatedly. Raise your finger and then press it to the key …. and thousands of times. And what do our fingers and elbow share? It turns out that a lot. When the finger is lifted, the muscles of the extensor muscles are activated, while the flexors muscles work while the key is pressed. Both muscle groups have their origin just around the elbow. Repeated movements may consequently lead to degenerative changes at the site of the tendon attachment to the bone. In this situation, we feel the pain of the elbow when we move our fingers or wrist.

 

  • Man is created for constant movement, alternating bending and straightening the elbow. Our joints should work to the full extent, because only then comes to their proper nutrition. At a time when all human activities were physical, there was no problem. Working on the computer means that our elbow is in many hours in the same bent position. It is a very unnatural behavior for our joints, muscles and tendons. Elbow structures are ischemic and prone to damage.

 

  • The long hours of flexion of the elbow also has a negative effect on the nerves running in its vicinity. The ulnar nerve is particularly exposed, which runs in this area in a special groove. At the moment when we bend the elbow, our nerve must freely slip through the groove. For various reasons, there may be a situation where its movement is disturbed. This is often the case for anatomical reasons, consisting in the incorrect construction of the groove, for which we have no influence. As long as you make various movements with your elbow during the day, the problem may not occur. At the moment when we keep our elbow many hours in the flexion, and the nerve movement in the groove is limited, irritation may occur. Expertly, we’re talking about the ulnar groove syndrome.

 

  • Working on a standard mouse causes that our forearm is rotated and is in the pronation position. This is not a comfortable situation for our forearm, which is in constant tension. In addition, this setting causes that we have to keep the mouse slightly still. An alternative is the vertical mouse, otherwise known as vertical. 

 

  • Some standard mice are too large in relation to the patient’s structure, which causes the wrist to be in an upright position. In other words, it is slightly tilted up. This position affects the greater activation of the finger extensors that attach to the lateral side of the elbow.

Pain in the elbow during work on the computer – symptoms.


In the initial stage, elbow pain can happen once in a while, it can also intensify with working hours. In a situation where the disease is advanced, pain may appear already in the first hour of work, as well as during daily activities. In the late stage, the pain may also occur at rest.
In the case of tendon disease in the initial stage, the pain involves one small point. Usually we are able to indicate the place of pain with one finger. As the disease develops, the symptoms may radiate downwards, we may also have the impression that the entire forearm is tense and painful.
In case the problem is an irritated nerve, from the very beginning you can feel the pain radiating down even to the fingers of your hands. Symptoms have a sharp character and can appear when we put our elbow on the desk or can build up when the forearm is in a bent position for a long time. Additionally, we can feel the weakness of the hand.

Bottom line:

Evaluation of workplace ergonomics. An attempt to change the mouse, seat settings and other elements that may affect the occurrence of damage. Also important are breaks at work and simple exercises and techniques of automation at work. If you plan to visit a physiotherapist, it is worth taking a photo of our workstation and hand position on the mouse beforehand.
In some cases, especially at the time of severe pain, a special tennis-band is helpful.

The consequences of office work – 20 occupational diseases you can contract.

The consequences of office work - 20 occupational diseases you can contract.

When we talk about most risky professions, which endanger people’s lives and health, we often think of professions like roofers or soldiers. Nevertheless, full-time office work could be also very risky for your health, if you don’t follow some rules of proper posture or taking breaks. Work can be painful.

By Joel

Office work is not associated with dangerous occupations, but on the contrary, employment in the office is sometimes referred to as a „warm job.” And yet – many hours of sitting in front of a computer screen also has its health consequences.
Many times on our blog we have discussed the subject of ergonomics and proper matching of office furniture to employees. We hope that this text will help us understand why proper office equipment is so important.

Spine and skeletal system – the most exposed in office work.


Inadequate desk, too low office chair, many hours without moving in a sitting position – all this leads to back pain and, consequently, to degenerative diseases. An equally common complaint is the carpal tunnel syndrome, which appears in people who write a lot on a computer. Office workers also complain about aching calves, leg muscle cramps, swollen feet – all this is the result of prolonged sitting. As many as 92% of employees experienced chronic neck pain. To prevent these ailments, you should regularly get up from the desk and drag yourself. It is also very important that the workplace meets the basic criteria of ergonomics.

„The health of workers is an essential prerequisite for household income, productivity and economic development. Therefore, restoring and maintaining working capacity is an important function of the health services.”

Eyes hurt from looking at the monitor.

Another ailments that can be obtained in office work is deterioration of vision, dry eye syndrome or so-called computer vision syndrome (visual fatigue, decreased focus, dry eye and headache, neck and back pain). Some of these ailments can even lead to a complete loss of vision. Chronic pain, congestion or eye fatigue should be consulted with an ophthalmologist. Sometimes well-chosen glasses are enough to fix the problem. Do not forget to check if your workplace is properly lit, if the monitor is at the right angle, etc,

Other ailments that can occur in the office.

Problems with the spine and eyes are most frequently reported by employees of ailments. However, you can find a lot more disease entities on the list:

  • obesity or overweight – resulting from a sedentary work,
  • nervous diseases, depression – expectation of results, excess of duties also harm our psyche, office workers are much more exposed to depression and neurosis than manual workers,
  • sick building syndrome – in many offices there is an unfavorable microclimate, and the air conditioning has not been cleaned for years, as will add to the eternally working office equipment, emitting radiation and printers it’s no wonder that quite a large percentage of employees suffer from various types of allergies, asthma, headaches, impaired concentration, so-called air-conditioning fever, lung diseases etc.
  • diseases of the circulatory system – stress and lack of exercise may lead to arterial embolism or deep leg vein thrombosis.

Of course, all these diseases can be counteracted. How? Here are a few ways:

  • take care of the right office furniture: a comfortable desk, an adjustable armchair,
  • familiarize yourself with the principles of ergonomics and use them in everyday work,
  • trying to maintain the optimal position of the body, properly positioning the monitor, etc.
  • every hour take a short break, stop a moment, drag yourself, make a slope, go to the office, and if you can – treat yourself to a simple gymnastics,
  • do not snack during work – use meals for meals, do not eat at the computer,
  • clean your work place once a week, wipe the desk, monitor, keyboard – germs also multiply on them,
    lead a hygienic lifestyle,
  • also after work – do sports at least three times a week, do not spend all your free time in front of the TV or computer,
  • take care of the muscles and rest for the eyes.

Bottom line:

Please remember that proper sitting with maintaining proper body posture will ensure longer work without pain.

Symptoms and causes of Hernation Disc

When we consider the spine, it seems like a long, barely bendable area of bone. That couldn't in any way, shape or form be more misguided. Actually, the spine is a collection of a few bones that fit with each other, joined at each intersection point by circles that make a cushion between the hard joints, and making an interlocking structure that makes flexibility possible. 

The discs that cushion each spinal bone are basic. They are shields that keep the bones ready to move and enable them to end up adaptable. 

Disc herniation is most regularly seen between the fourth and fifth lumbar vertebrae, organized in the lower back. 

Causes and Symptoms 

When considering the spinal plates, picture a doughnut with a stick filling in the middle. The circles are harder outwardly, yet the middle is gentler and stick like-which is vital to engage the joints to slide over each other easily. Regardless, when that stick focus breaks, the stick like bit of the plate pushes into the harder bit of the circle into the spinal trench. This achievement the mass of the joint will influence the circle to press against nerve endings now and again, causing outrageous distress. The plate could be harmed to the point that the two vertebrae being cushioned may start to rub against each other, causing expanded agony. 

Circle herniation might be a customary symptom of the body maturing and breaking down. It could in like manner happen in light of damage to the back and neck when all is said in done. 

The most broadly perceived reactions of a herniated plate are: 

  • Agony radiating from the impacted zone down to the arms and legs, bothered by advancement. 
  • Muscle inadequacy when the nerves impacted get weaker, causing impedance in motor work 
  • Deadness, shuddering and curtailing, arms or legs. 
  • In outrageous cases, there is a dynamic misfortune in scope of movement and excruciating sensations in the muscles. 

Medications will be chosen by examination, attested by x-beams and imaging tests. 

Ordinary Treatment Options 

Ordinarily, the most overwhelming issue of patients with herniated circles is torment. Along these lines, torment administration is high on the specialist's rundown of needs. 

The torment from the nerves being squeezed by the herniated plate can be diminished with a physician endorsed medicine. NSAIDS, which can be gotten over the counter, are the fundamental hotspot for torment control, however more grounded torment requires a master's endorsed arrangement. 

Exactly when muscle fits are a stress, muscle relaxants can be given to the patients. They can in like manner be given cortisone shots or distinctive steroids to decrease the exacerbation of the muscle and tissue. 

 

non-surgical-treatments_keepwellintheoffice

Non-Surgical Therapy 

On the other hand, a few patients who need to go the non-careful course to deal with their torment with medicines like needle treatment, yoga, chiropractic and back rub. While these methods are not clinically certified, they do give a measure of torment lightening. 

Medical procedure 

If all else fails, medical procedure might be required when distinctive solutions have fail to cause mitigation. It is moreover the recommended treatment for when the signs of the herniated plate are debilitating the patient's ability to work. 

A few occurrences require the harmed plate to be evacuated and the two vertebrae intertwined. Different circumstances, a produced plate can be set to supplant the herniated one. 

Any medical procedure alternative will be talked about with a specialist before continuing. There is moreover the matter of the after-medical procedure mind that will be required by the patient, incorporating exercise based recuperation with the objective that the patient can recover most or most of their extent of development. 

Avoid Eyestrain

Eyestrain is a common problem that attacks people who use computers. Eyestrain can lead to stress and reduced working well and getting a lot done. When your eyes are strained, you're also likely to feel tired out, as well as experience neck pain and headache. All of these can cause youfurther stress. By improving your working conditions, you can make something  and reduce your stress level. 

 

Lighting is important

Good enough lighting is important in your work area. If there is not enough light, you'll bestraining your eyes; too bright and you'll suffer from very bright shine. Having the right kind of lighting is also important. While you can always depend on natural light during the day, you will have to choose your fake light if you're working on your computer at night. Get fluorescent lights rather than regular, old-fashioned light bulbs. They're a lot better and kinder on your eyes and they consume less energy and last longer. 

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You'll be overworking your eye muscles if you must squint because of the angry stare. Make sure to eliminate all sources of very bright shine, whether it's light that directly shines into your eyes or a reflection off your screen. If your monitor did not come with an anti-glare coating, think about getting an anti-glare screen. 

Next to very brightly shine, your other concern is the high contrast of colors around you. This includes what you see on your computer monitor and everything in your immediate (surrounding conditions) such as your walls and furniture. Your eyes find it hard to look at bothalmost-opposite/showing the differences between colors and boring colors. So if you can find an opportunity to repaint your walls, go for the light and pastel colors to create a calmer atmosphere. 

Flickering computer monitors or light bulbs are annoying. To avoid getting stressed any further, immediately replace light bulbs that do not shine steadily. Buy a new monitor if your old one can no longer be repaired, although you may want to first change to fit new conditions the refresh rate to make steady the display output. 

Be more careful with what you are reading at your computer. You'll be straining your eyes for no good reason if you have to continue reading documents in small sets of printed letters of the same style or fancy typefaces. And if you have to deal with scanned documents that are barely readable, it is a good idea to use an optical character recognition program so you can read the content better and without much effort. 

Be aware of your distance from the computer monitor. You have to be at least an arm's length away from the screen. According to experts, the eyes are less tired if you look down below the line in the distance where the Earth and sky meet rather than above it. 

 

Avoid switching of your focus.

More than that, you should avoid the continuous switching of your focus to and from objects that are near or far. Doing so can be very tiring to your eyes. If you are working on your computer and are constantly referring to a hard copy at the same time, it is best to prop up your source document on a holder placed beside your monitor. That way, the distance of your focus remains almost the same. 

You will also strain your eyes if you keep your focus on the same object for an extended length of time. Make it a habit to take off your eyes from what you're working on and look at something else far away for about two minutes. Do this every twenty minutes or so. Or, you can close your eyes and cup your palms over them for a few seconds. 

eye-strain2_keepwellintheoffice One last thing that you should be concerned with is the humidity level in your office or wherever you're working. Low humidity tends to dry the eyes and dry eyes lead to eyestrain. As a fix, make sure that your work space is well ventilated and check the flow of air currents where you're seated. 

If you want to avoid stress, it is important to take good care of your eyes. Before you feel thestress, your eyes are the ones first affected so protect them whenever you work on yourcomputer.

Find the Best Chiropractor

Do you suffer from painful recurring headaches? Do you have arthritis? Are you experiencing pain and discomfort? Have you been in an accident? Are you looking to increase your health? Are you suffering with breathing issues or acid reflux? Do you pain in your feet or hands? Are you pregnant and looking to increase your comfort? Are you recovering from a car collision?

 

If you answered yes to any of the above, then you are likely going to be looking for find a chiropractor.

What improves a chiropractor than over-the-counter agony relievers and essential care doctors? They put stock in regular medicinal services. A chiropractor may utilize x-rays, nerve outputs and MRIs to analyze an issue, particularly after a pile up. The treatment, be that as it may, is hands on, actually. It is known as a manual treatment. Chiropractors perform changes where exactness constrain is utilized with the hands to push joints into their legitimate position, soothing weight off of nerves. For most, this outcomes in a decrease or disposal in torment, and additionally expanded versatility.

If you like the sound of chiropractic care, you may be ready to schedule an appointment. First, you need to familiarize yourself with chiropractors in and around your area.

But how?

 

A standard internet search is a good way to start. Look online using a search engine for the top rated ones in your area. You will easily find sources of social proof and reviews on sites like Google, RateMDs, YellowPages and more. There are often even reviews found on social media sites such as Facebook that you may find helpful.

 

When playing out a standard web seek, look with your city and state/region. You will be connected to various sites. Some of those are indexes, where numerous chiropractors are recorded. These sites are like telephone directories; they give you simply the names, address, and phone quantities of neighborhood mind suppliers. What you need to search for is chiropractor sites. Notwithstanding getting the contact data, you ought to get inside and out data about the supplier, for example, claims to fame, foundation, and see photos of the workplace.

Once on a chiropractor's website, you should look for testimonials, either verbal or written, about the clinic. See if any of the stories relate to your condition. See if there are other people with a similar problem that have been helped.

 

An online business directory can also be useful. Many websites serve as online business directories. From Yahoo and Google, select "Local," from the main heading. Enter in your city and state and the phrase "chiropractor." You will see local listings for nearby chiropractors. Most only include your specific city, but you can expand the search to nearby communities. Some online business directories link to you to provider websites, if they exist. Many also enable ratings and reviews.

 

The most reliable source may simply be suggestions from those you know. Since numerous North Americans, protection suppliers, and bosses are presently grasping chiropractic mind and understanding the numerous advantages, its fame keeps on expanding. You may know somebody who has seen or utilizes the administrations of a chiropractor. Ask those that you know, for example, companions, family, colleagues, and neighbors. Request the name, address, and telephone number. Make certain to request criticism as well.

Call the office that you are interested in. Ask to see if they are a proactive clinic that uses some of the more advanced diagnostic equipment. Does the doctor simply feel for the problem with his hands, or does he use x-ray, nerve scanners, MRIs or other to help decipher the underlying cause of the problem before starting treatment.

 

 

 

Moreover, inquire as to whether they are prepared to alter as per your extraordinary needs, in the event that they exist. Is it accurate to say that they are wheelchair available? Do they offer low-drive medicines for those that require it or incline toward? Do they have any propelled training in pediatrics or pregnancy if this is for a mother or a tyke? Do they have any hardware particularly intended to help seniors who experience issues moving? There are numerous great things to ask, before choosing if that chiropractor is ideal for you.

There are many ways to find chiropractic care providers in or around your community. Once you familiarize yourself with your options, the next step is to choose a care provider. When doing so, consider reputation, feedback, costs, and the wait until you can get a first appointment.

 

 

 

Help Your Back Pain

Are you struggling like others adults who suffer from back pain, sciatica or lower back pain? Is your day less enjoyable as back pain stops you doing the activities you wish to do?

Well there are some simple tricks you can apply that can make your life better

Follow these tricks below and you will find back pain will ease. These are best applied if you don't have back pain, and wish to make sure you stay that way. As the saying goes – prevention is easier than cure!

 

With back pain this is doubly so, you need to stop your back pain before it starts. Over 80% of adults suffer from back pain at some stage. Back pain is the second most common reason to visit your doctor, behind the common cold only. Back pain is likely to affect you at some time so now is the best time to do something about it.

 

Follow these simple 7 tricks and you can avoid becoming one of the statistics.

 

Tip 1. Stand upright and pay attention to posture – don't slouch. This does not mean to stand in a military type posture, but stand in a relaxed manner. Hard to do if you have back pain, but more on that in trick #8.

 

Tip 2. Sit upright at your desk with your lower back slightly curved. Don't slump in your chair or hunch over your keyboard. Set your workstation up correctly – screen at eye level. Try and sit on your sitting bones (the bony part of your buttock) as this helps to distribute your weight evenly and remove pressure off your back.

 

Tip 3. Change your position frequently. Get up and walk around every 20-30 minutes even if it's only for 30 seconds. Back pain is usually from your spine tiring out – getting up and moving helps to change your posture and stop spinal fatigue.

 

Tip 4. Water. Drink lots of it! Your discs between your spine are fluid, if you lack water these lack strength. Also muscles require good fluid levels and your back pain will heal faster if your body is not dehydrated.

 

Tip 5. Do specific back strengthening and relaxing exercises. Muscles are the most common cause of pain, although why muscles cause pain is the true underlying cause. You need to strengthen the weak muscles and relax the tense muscles.

Tip 6. Target the muscles that cause 90% of lower back pain. Your Abdominal muscles, Hip Flexors and Erector Spinae group of muscles are the main muscles that de-stabilize your lower back. These muscles are the ones that create the imbalances that lead to most back pain. Change these and also mobilize your joints and you will not become a back pain statistic.

 

Tip 7. Push rather than pull heavy objects. If you're lifting something heavy, use your leg muscles and hold it close to your body. Don't bend over and strain your back. Most back pain comes from doing seemingly innocuous activities. It is rare for adults to tell their doctor that pain came from a large fall. It is usually from lifting their child, lifting a chair, shifting furniture etc. If you lift correctly then you are less likely to create that last stress that triggers your back pain…

 

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Bottom Line:

 

Most back pain occurs from a build up of tension. Physical and emotional tensions are equal causes of back pain. The most important trick you can implement to not only remove your back pain, but prevent it also is…

 

Tip 8: Learn to balance your spine, to remove stress and get rid of back pain once and for all. There are many techniques you can do at home to relax muscles, to strengthen the weakened muscles and to mobilize joints. Add in ways to speed your healing and recovery rates and learn ways to prevent back pain and you can be free of back pain completely and permanently.

HIIT can helps the chiropractic patient as well?

High Intensity Interval Training (HIIT) can help us in maximize weight loss results. But can it help the chiropractic patient as well?

 

What is HIIT?

HIIT is an exercise program that incorporates short bursts of intense exercise followed by slow exercise. For example, twenty minutes of HIIT can produce greater energy expenditure and more cardio benefits than using a treadmill for fourty-five minutes.

Just because the exercise is labeled high intensity, it does not mean that it is high impact. HIIT routines can include chair exercise for those who have weak or injured knees and ankles. Even though the person sits, they would still be working all the major muscle groups and receive the benefit of a good cardio workout.

 

How Does This Benefit the Chiropractic Patient?

HIIT benefits the chiropractic patient in many ways. First of all, it increases the oxygen and circulation in the body. Secondly, it develops a strong core. Correct posture is also emphasized to prevent injury and muscle strain. All of these things benefit the chiropractic patient by promoting good health and reducing pain.

 

Is HIIT Only for Aerobics?

No, it can easily be changed to any exercise program. For example, if a person has a walking (something commonly done), they can incorporate high intensity intervals. They can start at a comfortable pace for 2 minutes then walk at a faster rate for 1 minute. They would then go back to a comfortable pace for 1 minute and increase again. This would triple the benefits they receive from the same walk for the same amount of time. This method would also work for swimming, biking or hiking. The key is to incorporate short bursts of high intensity into what they are already doing.

 

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What About Weight Loss?

 

Excess weight puts a huge strain on the spine and joints. Weight loss is often recommended to reduce this strain and relieve pain. Losing weight can also reverse many underlying diseases such as metabolic syndrome, high cholesterol and triglyceride levels.

 

The exact mechanisms behind HIIT’s superiority aren’t fully understood yet, but scientists have isolated quite a few of the factors:

  • Increased resting metabolic rate for upward of 24 hours after exercise.
  • Improved insulin sensitivity in the muscles.
  • Higher levels of fat oxidation in the muscles.
  • Significant spikes in growth hormone levels (which aid in fat loss) and catecholamine levels (which are chemicals your body produces to mobilize fat stores for burning).
  • Post-exercise appetite suppression.
  • And more…

The science is clear: if your goal is to burn as much fat in as little time as possible, then HIIT is the way to go.

High Intensity Interval Training is accessible to people of all fitness levels. As always, a person should check with their doctor or chiropractor before starting any exercise program. They can help you find the right program for your present level of fitness. In a very short time, you will see great results from HIIT.

If you need help with weight loss check out my service here!

Joel

 

The Best Standing Desk

Examining the lifestyles of most men and women, several studies have proven that those who sit for long hours during work are likely to die at a younger age. In order to mitigate health risks, ergonomic standing desks are a mini-revolution at the workplace.

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Standing instead of sitting for long hours helps you remain physically fit and free from all the soreness and body pain. Thus, standing tables were designed keeping in mind all the health risks to support both laptop and desktop computers.

Need For Standing Desks?

Considering all the health issues, researchers suggest that use of standing tables at the workplace is a safer and healthier alternative than sitting. With a stand up desk, you can elevate your desktop computer or a laptop up to a considerable height. This provides comfortable and easy access to your workstation while standing. For appropriate positioning of hands with respect to desk height, adjustable keyboard and mouse trays are the best ways out. For laptop users, a portable laptop standing desk is handy and easily transferable from one place to another.

What To Look For When Buying One?

If you are a laptop user, look for portable laptop standing desks that elevate the screen and has height and tilt adjustments features. If you use desktop computers, look for a secure platform for your mouse and keyboard. Using a separate ergonomic keyboard and mouse platform can be a good idea to promote a proper standing posture.

But which one is the best? The Reviews.com team started by testing nine of the most popular standing desk models for function, and then focused on form. Their top picks nailed the basics, but their winner was by far the prettiest of the bunch.

Check this review and after you read it you will know for sure: https://www.reviews.com/standing-desk/

Backpacks Too Heavy?

It's usually adults who we treat for back pain, however we have seen a worrying amount of children and teenagers complaining of back pain.

 

In fact, when we looked into this further we found that the number of back pain in the under 18s age group has increased across the US over the years. As we are treating these young people we understood that the pain is often caused by particular muscular too much of one thing and not enough of another that change and get better from sitting still for long periods of time or having bad habits when doing day- to day activities. This is good news, as bad habits can be changed and children can be exercised!

 

What are these bad habits which are causing all the problems?

 

A few examples include carrying heavy school bags or using a device which load the spine and in turn cause back pain. This is because carrying heavy school bags over one shoulder blocks one side of your back , which produces unequal arm swing and causes your lower back to twist more to the opposite side and head to tilt to the same side. This causes the spine to adopt unusual loaded postures that are undesirable for a developing spine and may increase risk of back pain.

So what can you do?

Firstly, it's important to understand that teenage and children's spines differ from adult spines in many ways. Basically, a developing spine is more flexible and unable to take as much load as an adult spine until it is fully formed. It is easy to pass off children's back painas a 'niggle' and 'part of growing up', however stiffness and tight feelings in the back are not usual and could point to show the muscles are working too hard to support the back and something within the spine might be under too much pressure.

Children and teenagers should keep the weight of their rucksacks to a minimum by using lockers or desks at school to store their belongings, and pull the backpack straps tight to avoid head lean.

So also in my opinion about what could or should be done about a situation, the best way would be to encourage your child to exercise daily as this will improve their core.

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