Best Exercises For The Spine

Looking for a way to spend time getting outside, take full advantage of summer, and reap all of the benefits of physical exercise but are too worried that your back pain will keep you from doing it? Look no further! This week, we're going over some of the best exercises and outdoor activities you can do to not only keep your back safe, but strengthen your back muscles at the same time. 

YOGA
Yoga is a great way to get your body back into the groove of active and dynamic movements. Take a class, search on youtube, or whatever you need to just start and give it a try! No need to do it every day or for 5 hours at a time (if that's your thing, however, go for it! but be safe.). 

SWIMMING
Swimming is like submerging your spine in a 360 degree pillow. Water takes the gravity and force not only off of your joints, but more importantly off of your spine. Do some jogging in place, laps, or just play around for a healthy amount of time. Swimming and being in water is a great way to stay cool and active this summer all while keep your spine happy and healthy. 

If you have more questions about what exercises are good for your spine, give us a call anytime! (801)-823-3112 You can also check out our Youtube and Facebook pages for more fun facts!

Have a Headache? Try These 3 Things:

Attention headache sufferers! This week we are focusing on 3 ways to spot and prevent headaches naturally. While it’s estimated that 80-90% of the population suffers at least once from a headache at some point in their lives, others suffer from headaches far more frequently than once per year.

Luckily for you-most headaches are treatable AND preventable. Below, we go through some quick, everyday tips and tricks you can do at home or work or wherever-in order to prevent headaches.

1. DRINK WATER: Did you know that most headaches are caused by dehydration? Our number one question we ask our patients when they report suffering from frequent headaches is, “How much water are you drinking each day?” On average, you can calculate how much you should be drinking by taking your body weight, dividing it by 2, and that’s the number of ounces of water. Example: if you weigh 160 lbs, then you should be drinking 80oz. of water

2. POSTURE CHECK: Another incredibly helpful tool you should take advantage of is a simple awareness and self check of your posture. Often times we sit at desks, or spend a lot of time driving, and slowly as we get fatigued or comfortable our posture worsens. One quick and effective move is what we call the “Turkey Move”. For this, you simply pull your chin to your neck, and make sure your ear is in-line with your shoulder. If you’re still unsure about what this move looks like, check out the video below, or our blog from last week!

3. POWER DOWN: That’s right, a power nap is in our recommended headache regimen. We always recommend promoting clear and mindful practices to help take care of your health. Now, don’t get too crazy. We recommend a 10-20 minute maximum nap. Just a quick reboot to restart your mind, clear your head, and relieve tension.

For a clearer picture and demo, check out the video below. You can also find more tips and tricks for your health and posture on our Youtube or Facebook page.

If you suffer from headaches everyday, this could be a sign of a more serious issue. Please feel free to give us a call or stop by our office.

These 3 Moves + Your Office Job = Healthier Spine!

If you’re like most Americans, you work at a desk or on your feet at a hectic 9am-5pm job, Monday through Friday. If you also get to the weekend and don’t structure it around taking care of your back and strengthening your spine, you are also not alone!

We understand no one really has the time to get to work, take the kids to school, make dinner, walk the dog, work out, clean the house, take grandpa to the store, call your sister, AND stop to schedule time each day to take care of your back. We get it. So this week we created a solution for you in your quest to have it all, and a pain-free back!

3 Moves you can do at your desk to decrease back pain, and be more mindful of spinal health:

1. Turkey Neck: sit up straight, and pull your chin as close as you can to your neck. You’ll feel yourself making a double-chin, which means you’re doing it right, and you’ll feel the top muscles in your neck stretch out. Continue to do this 5-10 times.

2. Airplane: sit up straight, and lift your arms out by your side no higher than shoulder length, and bend your elbows so your hands are pointing forward. From here, pinch your shoulder blades together like someone just poked you. Lastly, from this position relax your shoulders down, while still pinching that imaginary finger that’s poking you in the back. (this one is tricky! The video below shows Dr. Wall demonstrating)

3. Pelvic Lean: just like the name sounds, stand up, plant your feet, and slowly and gently lean forward from your hips. (This move is also demonstrated in the video below)

Remember! These should be done about 3x/day. If you work 8 hours, you’re already supposed to be getting up and taking a walk or getting a drink every hour anyway. Introduce these moves frequently and notice the difference in your back!

Product Review of: Theracane

You’ve probably noticed around your office space that you and your coworkers put a lot of time into purchasing products to make sitting and the pain of everyday life less noticeable. Some use special chairs, rubber cushions, foot massagers, desk hammocks, etc. We went ahead and asked our chiropractor what he thought of one popular ‘back pain relief at the office’ tool called: Theracane.

This S shaped plastic tool is extremely popular, and noted for its ease of use, and instant back-ache relief. The video below is Dr. Wall’ full review and recommendation for the product, be sure to check it out and comment if you have any questions or recommendations for more products to report and review!

Highlights:

-Great product!

-Don’t over use, no longer than 15 minutes

-Use gentle pressure, no higher than a 2 on the pain scale

-Use with deep, slow breaths while using a Theracane