Public polls show that 63% of Americans DO NOT make New Year’s resolutions. But, if you have made a list of positive changes for 2020, we’d like you to consider adding any of these chiropractic suggestions to your list. We wish you well in 2020 and hope that you are one of the 20% of determined enough individuals to stick to the New Year’s Resolutions you’ve made.
◆ DON’T CARRY TOO MUCH – Backpacks, bags and purses shouldn’t weigh more than 10% of your body weight. More than that can cause injury at any age.
◆ LIMIT REPETITIVE STRESS – Physical activity that is repetitive, prolonged, or frequent will cause repetitive stress injury. Reduce these activities and make sure that when participating you ensure proper ergonomics and take adequate breaks to reduce repetitive stress.
◆ SIT ERGONOMICALLY – A solid, balanced foundation for your spine with proper sitting ergonomics is best. Remove wallets/items from your back pocket(s), don’t cross your legs or sit with a foot under your bum, knees should be positioned level with or just below your hips.
◆ FUNCTIONAL FOOTWEAR – Function vs Fashion is a footwear struggle. Whatever footwear you choose try to attain both by considering your body’s needs for the activity you’re performing. Functional footwear should offer adequate arch support, a proper fit (not too big or small), a low wide-based and cushioned heel and a comfortable fit. Consider shock-absorbing insoles if you spend prolonged amounts of time standing/walking on hard floors.
◆ SLEEP WELL – The importance of adequate sleep is never overrated. Utilizing an effective pillow and supportive mattress is key. Worn mattresses and pillows should be replaced. A mattress should be designed to conform to the spine’s natural curves in order to maintain a neutral spine when lying down. It should also be designed to distribute pressure evenly across the body and minimize the transfer of movement from one partner to the other. Pillows should complement the mattress keeping the neck supported and in natural alignment with the spine.
◆ MINIMIZE STRESS – Stress affects the body not only mentally but also physically. Implementing techniques to effectively handle stress, ensuring you have healthy ways to relieve stress, and make changes to minimize stress are worthwhile objectives to enhance your mental and physical wellbeing.
◆ LIFT TECHNIQUE – Improperly lifting a load and bending forward to pick something off the floor (even something light) are frequent mechanisms of injury that send people to our office in pain. Hinging at the hips instead of the low back when bending forward as well as utilizing proper lift technique can help avoid these mishaps. Bend your knees, keep the load close to the center of your body, avoid reaching or twisting with a load, and choose to use a partner for heavier or more awkward lifts.
◆ POSTURE PERFECT – Posture plays an important role in how you feel and function. Your body will thank you endlessly if you add posture improvements to your 2020 outlook. Utilize proper workstation ergonomics, sit and stand balanced while avoiding slouching, and avoid prolonged irregular postures most commonly provoked by handheld screen time (tech-neck is real!), gaming and television watching as well as reading, deskwork, prolonged activity at a work surface below chest level. Working on core strength and stability exercises for the entire length of your spine can help you maintain and utilize proper postures longer with less fatigue.
Written by Dr. Melissa Stangl, DC
