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Yoga and Chiropractic

Yoga and Chiropractic: Each Helps the Other

Yoga has become quite popular lately. Perhaps taking it up has become a part of your health plan. If so, you’re one of over 20 million people who have found lots of good reasons to do so: Yoga increases flexibility and mobility. Those who practice yoga find they are better able to handle stress. Yoga also creates stronger, leaner bodies. It helps to lower blood pressure and strengthens the body’s core muscles.

We find that yoga and chiropractic go together quite well, each one making the other one more beneficial. Here are some ways:

  • Yoga tones the body to prepare it for deep chiropractic healing by stretching and releasing muscles that have been restricted for long periods of time.
  •  Chiropractic opens up the body’s energy blockages structurally so that the energy work accomplished by yoga is more effective.
  • Yoga increases range of motion so the chiropractor can go deeper with his treatments and get the body on its way to healing much more quickly.
  • Yoga helps the spine remain supple so chiropractic adjustments “hold” longer.
  • Chiropractic restores proper motion to the spine so that yoga can help the person achieve greater muscle tone, flexibility, range of motion and strength than would be possible with yoga alone.

Patients who get chiropractic adjustments and practice yoga together find that they receive the expected benefits from both disciplines faster than if they use only one. Both are designed to help with flexibility, balance, and increased mobility. However, both of them approach it in different ways. As each one supports the other, the result is a more effective, more well-balanced treatment.

Please call us if you have any questions about how we can help you with chiropractic care at 864-963-9304.

Photo courtesy of Fezbot2000 on Unsplash.

old-man-walking

Osteoporosis: How Chiropractic Care Can Help

Osteoporosis is a diagnosis that many of us fear as we age. It causes our bones to become weak and brittle. Just a minor stressor such as coughing or bending can cause a fracture. This happens when our old bone tissue is being broken down and removed faster than new tissue is being produced. Osteoporosis also affects the spine, hips, and wrists the most, but it can affect other weight-bearing bones as well, such as the pelvis or femur.

Some of the first signs of osteoporosis:

  • Chronic back pain
  • Noticing getting shorter
  • More stooped posture
  • Bones quick to fracture

Exercises for Osteoporosis

One of the biggest causes of osteoporosis is a lack of exercise. To decrease the likelihood of osteoporosis developing, weight-bearing exercises are the best, combined with a healthy, nutritious diet. Exercise is always easier to do if you enjoy it. These are some good activities to try:

  • Hiking
  • Brisk walking
  • Jogging
  • Step aerobics
  • Climbing stairs
  • Tennis (or any racquet sport)
  • Jumping rope

Nutrition for Osteoporosis

Good nutrition will help make bones stronger. The big nutrient for bones is, of course, calcium. Vitamin D is important because it helps the body use calcium. Then potassium and magnesium are important because they help the body use Vitamin D. These are some good foods that are high in these nutrients:

  • Dark greens such as bok choy, kale, and spinach
  • Sweet potatoes
  • Grapefruit and other citrus fruits
  • Figs
  • Canned salmon (canned is actually best because the bones are included0
  • Almond butter

As with any health issue, contact your health professional first. No diet or exercise program is the best for everyone. You need to find what is best for you. If you would like to see how Nutrition Response Testing or Functional Medicine can help you, please give us a call at 864-963-9304. We would love to help you.

See also:

More Than Back Pain: 6 Other Reasons for Chiropractic Care

Osteoporosis: Some Tips to Help

Image by Myriam Zilles at Pixabay

water-in-fruit

Could Dehydration Be Contributing to Your Back Pain?

All around us we hear about the danger of dehydration and the importance of drinking plenty of water. But did you know all the problems that dehydration can cause? Here are some of them:

 

  • Impaired brain function
  • Cramping of legs and feet
  • Dry skin
  • Increased fatigue
  • Limited mobility
  • Headaches
  • Decreased flexibility

 

Looking at this from a chiropractic standpoint, some of these issues directly affect the spine. Between each of our vertebrae, we have a small disc which is designed to cushion the bones. It allows us to bend our spine without those bones rubbing against one another. The center of this disc is filled with nearly 75% water. As we go about our daily activities, we are constantly putting pressure on those discs (due to gravity). When those discs are compressed, some of the water is squeezed out. This is natural. However, if we don’t rehydrate our bodies, then this water is not able to be replaced properly. This leads to back pain, limited mobility, and an increased risk of back injuries.

 

Avoiding Dehydration

 

So one cause of back pain can be as simple as not getting enough fluids. Water is the best option, but if you don’t like the taste of water, try adding lemon. Or try a few raspberries or other fruit with a sprig of mint in sparkling water for a change.

 

High-water content fruits and vegetables are also good. Some that top the list are watermelon and other melons, oranges, grapefruit, celery, cucumbers, tomatoes, green peppers, and Romaine lettuce.

 

It was once thought that coffee and tea, since they have a diuretic effect, are not good; however recent studies have shown that the hydrating effect of these beverages outweighs the diuretic effect.

 

Dehydration can have more far-reaching consequences than we might see at first. So be sure to get those liquids for–amongst other things–a healthy spine!

 

See also: http://maronewellness.com/back-pain-overlooked-cause/

http://maronewellness.com/which-plastics-are-safe-for-food-and-drinking/

wallet-in-back-pocket

Back Pain: An Overlooked Cause

Today we hear a lot about ergonomic chairs, and desks to avoid back pain. We practice good posture to keep us looking good. And then we wreck it all by putting a fat wallet or a cell phone in our back pocket!

 

When you sit on a wallet or cell phone, it causes your pelvis to be higher on one side than the other. This creates extra stress throughout your entire spine, including the muscles and nerves that run up your back. The stress can be the cause of many complaints:  pain anywhere in the back, neck pain, sciatica, or headaches, to name a few.

 

No matter how good your posture is, or how well designed your office furniture is, if you are sitting on a wallet or phone all day long, it will cause pain. If you are getting chiropractic adjustments, it can also limit the effectiveness of the adjustments. Likewise, exercise, yoga, or any other technique may help with symptoms as you had hoped.

 

The best solution is to put wallets and phones in your front pocket or carry them in some other way. Your back will thank you!

See also:

http://maronewellness.com/sciatic-pain/

http://maronewellness.com/low-back-pain/

http://maronewellness.com/how-are-you-sitting-while-using-your-computer/

Backpack

Backpacks: Choosing Wisely for Your Child’s Well Being

The Back-to-School sales are in full swing now, and it is time to be finding the perfect backpacks for your children’s upcoming school year. While your children are probably more interested in the fashion statement they are making, parents need to be concerned about the ergonomic value of their choice. Students sometimes carry their entire locker contents on their backs every day. This frequently leads to neck and back issues as well as muscle and joint strains, especially if not carried correctly.

 

Sizing

The most important key is to choose backpacks with the right fit. Good quality backpacks use “torso length” as a sizing tool. The bag should cover your child’s torso length from the shoulder straps to the bottom of the bag. To determine this length, measure your child’s back from his C7 vertebra (the bone that sticks out when you bend your neck forward) down to the top of his hip bones (approximately waist level). If the backpack tags do not tell you the torso length, you may need to bring a tape measure with you to the store. (The torso length does not necessarily correspond with a child’s height. A tall person can have a short torso length and vice versa. Some backpacks may have an adjustable torso length; others are fixed.)

 

The width of the backpack is also important. The backpack should not be wider than your child’s back. Click this link for a chart which gives general guidelines for sizes vs. age. Remember, however, that each body is different, and children do not all grow at the same pace.

 

 

Style

The next key to good backpacks is the style. They should have broad shoulder straps with good padding. Be sure the pack has straps for both shoulders so that the weight can be distributed evenly on both sides of the body. You also want to see that the weight inside the pack is evenly distributed. Choosing one with lots of dividers, pockets, and extra compartments will keep the contents stationary and well balanced and will also make the load feel lighter.

 

 

Loading

The total weight of a filled backpack should not exceed 15% of your child’s weight. For example, a 60 lb. child should not carry a load of more than 9 lbs. (For small children, 10% of their weight should be the upper limit.) If you see your child bending forward when he is wearing his backpack, it is overloaded.

 

Where each item is placed in the bag is also important. Put the heaviest items so they will be closest to your child’s body; put the lighter items toward the outside. Use the various compartments as much as possible rather than dumping everything in the larger central compartment. It is a good idea when you go shopping to carry some extra items with you to put in the pack to see how comfortable it feels before you purchase.

 

Backpacks tend to accumulate junk from day to day. Be sure your child is cleaning it out regularly so that he is not carrying any more weight than is actually necessary. Each day have him take inventory to see what items he needs for that day and leave everything else out of the bag.

 

 

Wearing

The backpack should not go below the waist. Shoulder straps need to be adjusted to keep the pack close to the body and high on the back. Be sure your child is actually using both straps so that the weight inside is evenly spread to both sides of his body. A waist strap is also good to help relieve shoulder pressure and to keep the pack from swaying. Your child should use this strap as well if his backpack has one.

 

Backpacks have become an indispensable part of school life. Choosing one wisely makes a big difference in so many aspects of your child’s school day. Wishing you and your children a great, pain-free school year!

 

Photo by Austin Nicomedez on Unsplas

osteoporosis

Osteoporosis: Some Tips to Help

Osteoporosis is a diagnosis that many of us fear as we age. It causes our bones to become weak and brittle. Just a minor stressor such as coughing or bending can cause a fracture. This happens because old bone tissue is being broken down and removed faster than new tissue is being produced. Our hips, spine and wrist tend to be most prone to fractures. Weight bearing bones such as the pelvis, femur (leg bone) and the lower back vertebrae are also very likely to be injured. Although anyone can be affected, osteoporosis tends to show up in Asian and Caucasian women the most frequently.

 

Indicators That You May Be Suffering from Osteoporosis

 

  • Bone fractures
  • Collapsed vertebrae
  • Chronic back pain
  • Loss of height
  • Stooped posture

 

Osteoporosis Solutions

 

The leading cause of osteoporosis is lack of exercise. To help reduce the chance of getting osteoporosis, three specific types of exercise are best: weight bearing, resistance, and flexibility exercises. If you already have symptoms, exercise will help to slow the progression. Weight bearing exercises include activities such as hiking, jogging, jumping rope, and high-impact aerobics. Resistance exercises make your muscles work against a force or weight. Examples of resistance exercise include planks, straight leg raises, or weight lifting. Flexibility exercises allow your joints to maintain their full range of motion. These may include stretching exercises, yoga, or swimming, for example.

 

Proper nutrition will also help your body to produce the new tissue that it needs to stay healthy. According to the International Osteoporosis Foundation, the two most important nutrients for preventing and managing the disease are calcium and Vitamin D. They also said, however, that “there are a number of foods, nutrients and vitamins, besides calcium and vitamin D, that help to prevent osteoporosis and contribute to bone, muscle and joint health, including protein, fruits and vegetables, and other vitamins and minerals.”

 

Nutrition Response Testing® is a system that reveals what nutrients your body is lacking. Dr. Marone can do an assessment and recommend the nutritional supplements that will give your body exactly what it needs.  Both chiropractic care and Nutrition Response Testing are very helpful in the fight against osteoporosis. If you are dealing with the disease or are wanting to prevent the devastating effects of it, please call our office at 864-963-9304 to see how we can help you.

See also: http://maronewellness.com/muscle-testing/

*The information in this article is not intended to diagnose or treat any medical condition and does not substitute for a thorough evaluation by a medical professional.  Please consult your chiropractor or physician to determine whether these self-care tips are appropriate for you.
young-athletes

Young Athletes: The Benefits of Chiropractic

This time of year finds many young people in sports training, a rigorous game schedule, or gearing up for competitions. While all those are great opportunities, they do put a lot of strain on the body. Many school-aged children and teen athletes are already experiencing injuries and chronic pain. Most traditional treatments for these complaints will only mask the underlying issue and may include addictive substances as well. Chiropractic care, instead, works to find the source of the problem and heal the issue itself rather than just doing symptom control.

 

Athletes: Why Chiropractic Care is a Good Choice

 

  • Chiropractic can keep kids in their game. Athletes are always wanting to improve. Keeping their spine in good alignment is an excellent way to gain the maximum benefit from the workout routines they put in.
  • Chiropractic is non-invasive. None of the procedures used by a chiropractor involves techniques such as surgery. Non-invasive care helps to avoid or lessen recovery time.
  • Chiropractic can help to avoid future pain.  By learning how to prevent muscle sprains/strains or soft tissue damage in the first place, young athletes are learning how to keep their bodies functioning into their later years.
  • Chiropractic can teach how to increase range of motion. Stretching and flexibility exercises help athletes to function at the peak of their game without injury.

 

At Marone Family Chiropractic we use a number of methods to help keep athletes healthy. These are some of the most common:

 

  • Chiropractic adjustments—to help improve communication between the brain and the body. Adjustments also help the body to heal from previous injury while helping to avoid new injuries in the future.
  • Pain relief modalities—such as electrical stimulation and ultrasound will help to heal current injuries.
  • Nutrition Counseling—helps athletes to develop strong bones and healthy muscles. Good nutrition also helps to maintain the energy levels needed for peak performance.
  • Weight Loss—if needed to function optimally.

 

To help your young athlete stay on top of his or her game, consider chiropractic care as a part of their training regimen. Call our office at 864-963-9304 for a free consultation.

Balance-ball

7 Reasons Why a Balance Ball Chair Is Good for Your Spine

Many of us spend eight hours a day sitting at a desk. And many of us experience a good deal of back and neck pain as well as headaches during that time. One reason is because those who design office chairs are not building them to fit our bodies; they are thinking of them as furniture to fit a particular “look.” Add to that the keyboard and monitor heights which are typically not appropriate for the user, and you have a perfect opportunity for spine issues to creep in.

Just because you must stay at a desk doesn’t mean you have to deal with these issues, however. Recently some designers have developed chairs that can alleviate many of these concerns. The chair consists of an balance ball in a stationary base. (The ball may also be known as a stability ball, yoga ball, Swiss ball, or physioball.) If a full chair will not work for you, a balance wedge or disk that sits on the seat of your chair is another alternative. The downside of the balance ball chairs and disks is that they need to be re-inflated periodically and have a weight limit of 300 pounds. However, the benefits may outweigh those issues. These are some of the benefits that researchers are finding.

 

Balance Ball Benefits

  • Engages Your Core Muscles

Because the balance ball is not stationary, it forces you to keep making small movements to stay balanced. This movement engages the core muscles of your back, abdomen, and pelvic floor.

 

  • Improves Posture

As you build those core muscles, your posture will  improve. When your head, spine, and pelvis are all in alignment, you will both look better and feel better.

 

  • Increases Circulation

Because you are constantly moving, circulation is improved.

 

  • Relieves Back Pain

As your core muscles become stronger, you will be less likely to slouch as you get tired. In fact, the chair makes slouching at a desk almost impossible.

 

  • Gives You an Opportunity for Mini Exercise Breaks

If you have opportunities to take little breaks in your work day, you can use the balance ball in or out of its frame to provide a quick chance for some good exercise.

 

  • Helps You to Maintain Focus

We work better when we are not sitting completely still. There is a pathway in our nervous system between the area that controls movement/balance and the area that controls our ability to focus. Studies show that the bit of movement we get from sitting on a balance ball increases our attentiveness and focus.

 

  • Helps Children with Attention Deficit

Researchers are finding that students who have ADD, ADHD, a sensory processing disorder, or those who just need to fidget are helped by these chairs because the chairs give the students a “productive” outlet for that need to move. When they are moving, they are also better able to focus.

 

No chair can provide all the movement that we need. We still need to engage the larger muscles of our extremities, which we can do only by walking or stretching. A good rule of thumb is to get up and move about at least once every hour. No chair is perfect for everyone, but a balance ball chair can be a good option for many people.

See also:

http://maronewellness.com/childs-posture-5-tips-help-improve/

http://maronewellness.com/a-forgotten-source-of-support-while-you-work/

teens-texting-with-poor-posture

Your Child’s Studying Posture: 5 Tips to Help Improve It

The school year is well under way by now. Have you noticed your children’s posture as they do their homework (or watch TV or play video games, for that matter)? When we are focused on the project at hand, we often do not think about our bodies. It is all too common to see children slouching, leaning against the arm of the couch, or propping their heads up with one or both hands. Children don’t see the long-term danger in poor posture, because they are not experiencing pain yet. It has even become “cool” to be seen this way and “uncool” to use good posture. All of this can make trying to change their bad habits difficult for parents. There are some things you as a parent can do, however, to help them with their posture.

 

  • Lead by Example: Show by your own good example what good posture looks like.
  • Show Them: A mirror is a great tool to show your child what his/her posture looks like vs. healthy posture. Have your child stand looking sideways into a mirror. Point out how the ear, shoulder, hip and ankle should be in alignment. How far from that is their posture? Which areas need the most correction?
  • Chair: The chair your child uses can either help or hinder their posture. The most important aspect of a chair is that it will allow his/her feet to rest flat on the floor while their knees are bent at approximately 90 degrees. This way their back does not have to try to balance with the weight of dangling feet. If all of your chairs are too tall, try putting a foot stool or wooden block under his feet. Back support is another issue. If the seat is too deep, your child is likely to slouch to try to reach the back of the chair. If you don’t have a chair that fits his body correctly, try putting a pillow behind him as he sits.
  • Desk:  Check the height of the desk he/she is using. Watch your child as he works. Where does the table meet his body? The desk tabletop should be at a level slightly above your child’s belly button in the middle of his torso.  If the table is too low, your child will tend to slouch forward while working.  If the table is too high, he/she will have to raise the shoulders (like shrugging) in order for their arms to reach their books and papers. This can cause overuse syndromes in the neck and shoulders. If the table is too high, try putting pillows under your child as he/she works. If the table is too low, try finding a lower chair to compensate. Then check to be sure this has not thrown his legs off balance. (See the last tip.)
  • Set Limits: What about the other activities—video games and TV?  Since most seating in our family rooms is not conducive to good posture, it is important to set time limits on these activities. Try limiting gaming to 20 minutes at a time. Set a timer; at the end of each 20 minutes, have your child get up and move around for a few minutes before going back to their game.

If you try these tips and still do not see improvement in your child’s posture, or if your child complains of pain, or has difficulty sitting still for longer periods of time, it may be that there is some underlying muscular tightness or weakness that is making it difficult for him to practice good posture. Dr.Marone can help in diagnosing the problem and help to get the body back to anatomical neutral through adjusting the spine and by recommending exercises for strengthening or stretching. It is this neutral positioning that puts the least pressure on the joints, reduces tension in our muscles, and optimizes circulation.

 

See also:

http://maronewellness.com/tips-healthy-laptop-use/

http://maronewellness.com/arranging-a-childs-computer-station-for-good-posture/

 

*The information in this article is not intended to diagnose or treat any medical condition and does not substitute for a thorough evaluation by a medical professional.  Please consult your chiropractor or physician to determine whether these self-care tips are appropriate for you.

 

Good-laptop-use

Laptop Use: 6 Tips to Keep You Healthy

Laptops are an essential part of daily life these days, however they can also be a source of neck pain, back pain, and hand strain. The very aspects of the laptop that make them so useful—its small size and compact keyboard and screen all in one—are what also make it so difficult to use without putting strain on our bodies. If we move the laptop high enough to see it without having to scrunch down, the keyboard will be too high for our hands to use well. If the keyboard is at a good height, the screen will be so low we might find ourselves bending over and scrunching down to get a good look at it.

 

Laptop Tips

There are several things you can do to make a laptop work while still saving your body in the process.

 

  1. Sit up with your spine straight and head balanced. Then look out at the horizon. Move your eyes down to meet the screen, not your neck. Tilt the screen of the laptop until you can see it well without having to bend your neck or hunch your shoulders in order to see it.
  2. Move the laptop far enough away from your body so that your arms aren’t pulling backward in order to use the keyboard. Be sure your arms are able to hang freely from the shoulders without tension.
  3. Use a book to raise the laptop a little closer to eye level. (Put it under the back half of the computer to raise it at a slight angle.)
  4. Place the laptop on enough books to raise the screen up to eye level. Then attach an external keyboard and place it at a height which will allow your arms to remain parallel with the floor as you work.
  5. If you wear glasses, be sure that you adjust them to fit you, not the other way around. Sometimes we can create neck pain by adjusting our necks so we can see through our glasses rather than adjusting our glasses so they are where they need to be for us to see the screen.
  6. If you find that sitting causes pain, you may want to try standing as you work. A kitchen countertop may be just the right height. Keep your weight evenly distributed on both feet to avoid strain on your back.

 

Work is so much easier if we’re comfortable while we’re doing it! We’d love to hear from you. Let us know which tips have been the most helpful!

See also:

http://maronewellness.com/arranging-a-childs-computer-station-for-good-posture/

http://maronewellness.com/what-do-you-look-like-when-you-use-your-phone-or-tablet/

http://maronewellness.com/i-pad-hand-the-new-technology-syndrome/

http://maronewellness.com/taking-care-of-that-not-so-furry-mouse/

http://maronewellness.com/how-do-you-use-your-hands-at-the-computer/

*The information in this article is not intended to diagnose or treat any medical condition and does not substitute for a thorough evaluation by a medical professional.  Please consult your chiropractor or physician to determine whether these self-care tips are appropriate for you.