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Wellness & Prevention

Tips for preventing back pain:

Exercise & Weight:  If your back is hurting, a day or two of rest can be helpful, but too much rest is counterproductive and may increase your level of pain.  Exercise keeps blood and nutrients flowing to the affected areas.  Always start and end your exercise program with stretches.  Extra weight can shift your center of gravity and put strain on your lower back.

Don’t Smoke: Nicotine restricts the flow of blood and nutrients to spinal discs, which will make smokers vulnerable to back pain.

Sleeping position:  Talk with your chiropractor about the best sleeping position.  Sleeping on your side with your knees pulled up toward your chest may help.  If you sleep on your back, put a pillow under your knees and one under your lower back.  Sleeping on your stomach can be very hard on your back.

Posture: If possible sit in a chair with a straight back or low back support.  Keep your knees slightly higher than your hips.  When standing, keep your head up and stomach pulled in.

Lifting:  Don’t bend over to lift heavy objects.  Make sure to bend your knees and squat.  Pull in you stomach muscles and hold the object as close to your body as you stand up.

Heels and Skinny Jeans:  While these are fashionable choices they are not the best for your back.  High heels shift your center of gravity and put strain on your lower back.  Tight clothing can interfere with bending, sitting, and walking.  This can aggravate back pain by causing poor posture and misalignment of you spine.

Wallet:  Avoid sitting on an overstuffed wallet.  It can cause discomfort and back pain.

Handbags & Briefcases:  Choose a bag with a long, wide, and adjustable strap.  Wearing the strap on the opposite shoulder as the bag distributes weight evenly and helps in avoiding back pain.  If you have to carry a heavy bag, switch hands often to avoid putting too much stress on one side of your body.

 

Tips for avoiding headaches:

Stretch every 30 minutes: If you spend much of your time in a fixed position such as in front of a computer, take a break every 30 minutes to stretch.

Low-impact exercise: Activities such as walking and low-impact aerobics can help relieve headache pain.

Avoid teeth clenching: Clenching can lead to TMJ irritation and tension headaches.

Drink plenty of water:  Drinking at least eight 8 ounces glasses of water a day will help in avoiding dehydration, which can contribute to headaches.