Submitted by: Princess Cruz

Most of us suffer from back or neck pain at some point in our lives. A chiropractor can treat these problems, but the therapy does not end in the chiropractor’s office.

Generally, a chiropractor will recommend follow up exercises and stretches. Here are a few tips that our office can give you for staying healthy and pain free.

1. Use correct posture. Your spine should be in a neutral position when standing or seated. Consider adding a backrest to your chair if it does not support your lower back. Avoid lying and sleeping on your stomach if possible.

2. Use your phone correctly. Don’t “cradle” a phone in your shoulder – use a hands free headset or put it on speaker instead. When emailing or texting, hold your phone up level with your face rather than slouching. Your Knox County Chiropractor can explain in more detail what ‘text neck’ is.

3. Stay hydrated. Your spinal discs are 80 percent water, so good hydration helps spinal health. And, of course, staying hydrated is good for your entire body.

4. Do resistance training, especially exercises designed to strengthen your back and core muscles. Strengthening the muscles around the spine reduces the strain on the skeletal structures. Resistance training is also good for your bones. Look for exercises designed to support functional strength. Don’t forget to stretch.

5. Meditation can help with pain relief – although this is something you need to learn. Consider finding a class – you can also learn through recordings which are available online or in “New Age” shops. Yoga, of course, is particularly beneficial for the neck and back, and has actually shown to be better than medication. Also, it reduces stress, which can contribute to back pain. Negative thoughts result in muscle tension that then causes problems.

6. Stretching is important for all of us to stay healthy. Yoga is useful for some people, but formal stretching classes can be just as good. Either can be done as daily practice with minimal special equipment.

7. Swimming is beneficial for neck pain, and is also one of the best exercises you can do for overall fitness. If your neck is not up to swimming, then merely moving in the water can also be helpful. You should swim in a warm pool, not a cold one. Salt water pools are even better, if you have one available.

8. Get a better office chair. While you might not be able to do this right away, a chair that supports your neck and back will help you out in the long run. A chair with a headrest is particularly valuable. Also, adjust your headrest correctly when in the car – in addition to overall neck support, this reduces the risk of whiplash injury if you are in a crash.

Talk with your Knox County Chiropractor about proper ergonomics for work and home for additional helpful tips.

And, of course, chiropractic care can help – and not just with neck and back pain. Chiropractic techniques have also been shown to help with headaches, including migraines, and menstrual discomfort in women.

About the Author: A licensed Knox County Chiropractor from

doctorhayden.com

can help free you from your permanent joint or muscle pain. Whether it is muscular damage or maybe you have skeletal misalignment. Get the contact details for your local professional services online at http://www.doctorhayden.com.

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