Active Family Chiropractic

Empowering Your Health

Albany's Premier Biophysics Chiropractic Practice

Why are my neck and back muscles always tight? Part 1: Bad posture.

by Leave a Comment

Have you ever wondered why your neck and back muscles are always tight? Why is it that your lower back aches at the end of the day? There are a number of factors that contribute to this. Bad posture, not exercising enough and bad nutritional choices are only a few. In this 3 part series, we’re going to talk about the biggest contributing factors to neck and back tightness.

Bad Posture

We’ve talked about it before, how you sit, stand and move through space can dictate the function of your muscles. Sitting at a desk for hours at a time is not ideal and sitting slouched over is even worse. Putting your spine in a compromised position can cause discomfort to your lower back and put tension on your spine.

In the workplace (or if you work from home).

Our job may dictate the amount of time we spend sitting. So here are a couple of things you can do to help ease that tension.

  • Invest in an ergonomic chair. If your boss won’t spring for it or you work at home, purchase one yourself. Your health is important. If an ergonomic chair isn’t in your budget, grab a lumbar support. You can find them on Amazon for as low as $20. These are great because they are easily transferable to your office, home and car.
  • Get up and move. Set a timer. Every 20 minutes you should get up and stretch out. Go grab a drink of water or head to the supply closet, whatever you do just move every 20 minutes or so. This will help minimize that stress on your back from sitting and give you a little boost to your metabolism. It will also give you a small jolt of energy. So if you’re feeling sluggish it’s a great way to wake yourself up.
  • Adjust your monitor. The position of your monitor can impact the health of your neck and back. If you spend the majority of the day staring down at your screen, you’re going to develop some severe neck aches and encourage slouching which leads to pain in your back. Raise your monitor so that you’re looking at it straight on. If you use a laptop, invest in a Bluetooth keyboard. There is a whole slew of them for under $20 on Amazon. This will allow you to raise your laptop screen to the appropriate position while allowing you to keep your shoulders relaxed and hands in a good typing position.
  • Keep your shoulders back. When you sit in your office/desk chair, practice keeping your shoulders back. This will prohibit you from slouching and help you develop some nice back muscles.
  • If you have to lift something, lift with your legs. We have all heard it. Lift with your legs, not your back. Comparatively, your legs are infinitely stronger than your back will ever be, so practice good lifting techniques. When lifting, keep your core engaged and back straight. Also, don’t try to be a hero. Have a friend help you lift.

At Home and everywhere else.

All of the above applies at home or anytime you are sitting for long periods of time. You want to make sure that you are positioning yourself so that you won’t have to deal with neck and back aches in the future. Provide support to your lower back while sitting, remember to always lift with your legs and try to keep your head in neutral position. Keeping these things in mind as you go through your day-to-day, as well as regular visits to your chiropractor, will help to minimize neck and back aches.

Have a healthy day!

 

 

 

How to stay healthy during the cold and flu season.

by Leave a Comment

Once the weather turns cold, our immune systems are onslaught with attacks from colds and the flu. It seems like everyone around you has one or the other. There are ways to protect yourself and stay healthy.

Supplements, Vitamins, and Herbs!

Our bodies are amazing organisms that have the ability to heal themselves. One of the ways we can help it along is by adding much-needed supplements to our daily regimen. Here is a list of supplements that can help boost your immune system and keep you out of the sick bed.

  • Elderberry – the Danes have been using this as a health elixir for centuries. Elderberry extract has been found to cut the length of the flu to three days and has also been known to kill several viruses. It is an all natural health remedy.                                                                                                   
  • Garlic – found in just about every kitchen in the known world. This tuber has anti-viral and anti-inflammatory properties. Next time you’re feeling a little run down, add some fresh garlic to your sandwich or salad and get an immune boost.                                                               
  • Vitamin C – This classic home remedy is one we don’t get enough of it. However, it can be found in citrus fruits, strawberries, kiwi and brussels sprouts, to name a few. Making a quick salad out of these ingredients can not only stave off colds but also tastes amazing.                                     
  • Ginger – Not only is ginger a powerful antioxidant, but it is also a powerful anti-inflammatory. It also helps to relieve nausea and can help you get your appetite back. Eating ginger can also help to cleanse your lymphatic system. Sprinkle ginger in your tea, water or add it to your favorite meal for a little zing and let your body reap the benefits.                                                                                                 

Clean Eating

Clean eating can give your body a much needed immune boost by cleaning out your organs and helping them to function correctly. By eating cruciferous vegetables such as kale, broccoli and lettuces, you’re giving your body a boost and detoxifying your liver. Eating foods high in vitamins like D and C can give your immune system a kick start and stave off colds. Eating foods high in sugar while you’re sick can lengthen the stay of your cold, increase the inflammation and increase the build-up of mucus causing you to become more stuffy and less able to breathe. So do yourself a favor and eat clean.

Drink plenty of fluids

Not just fluids but water in particular. It is important to keep hydrated, especially in the winter. We tend to drink less water when it’s cold because we’re not sweating it out. So, be mindful to drink water, even when you don’t think you need it. We’re made up of mostly water. When we become dehydrated, we are allowing ourselves to become run down and that’s when your immune system can become compromised and we can get sick. Water also helps our bodies to flush out toxins and impurities, which helps keep our systems working at an optimal level.

Get plenty of rest

When we’re constantly on the go we forget to take care of ourselves, that includes not getting enough sleep. As with not getting enough water when you don’t get enough sleep you are also compromising yourself. You’re allowing your body to become run down and opening it up to attack. The best way to make sure you’re getting enough sleep is to go to bed at the same time every night and wake up the same time every day. This will create a natural sleep cycle that your body will be able to function optimally on.

Help yourself stay healthy.

These are things that we can do on regular basis and if you are already doing them, keep up the good work. For many, we need constant reminders of how to care for our bodies. Do you have any immune boosting remedies you can recommend? Let us know in the comments below.

If you have further questions about how to boost your immune system or creating a healthy lifestyle contact Dr. B at Active Family Chiropractic.

Make your New Years Resolution to include Chiropractic care as a priority.

by Leave a Comment

In the new year, we make resolutions to get fit, to be healthier and to be better people. One thing can help us achieve all of our goals…regular visits with your Chiropractor. In our quest to be better, we cannot ignore those things that will help us achieve our goals. Whether it’s dieting, exercising or improving our wellness, having a support system will help you achieve your resolutions faster. Starting the new year off with a trip to your Chiropractor can help you achieve all your wellness goals.

Diet

If we want to be healthier, we have to look at our diet and understand that when we constantly overindulge, we will never reach our health goals. Having someone to speak with about a nutritional plan provides you with an accountability partner. The reason why most diets fail is that people try to go it alone, without any support. If improving your diet and therefore your health is important to you, seek out a diet buddy. Someone who will not only diet with you but will be there to share in your triumphs and fails.

Your Chiropractor is one of those resources. They are a wealth of information so utilize them and ask them what you can do to help improve your diet.

Exercise

It is important to move. To be healthy, it is important to be able to sit, stand and walk, among other things. Being able to care for oneself is very important, as is the ability to look after others. If you’re a parent, you want to be healthy for your children. For an athlete, it’s important to be fit. However, if you want to live, it’s important to move. If you cannot exercise, essentially stretch and move, then how can you be healthy? Just having a good stretching routine to do daily can give you much sought after energy and mobility.

Looking for a stretching routine, your chiropractor can give you guidance that will help improve your range of motion and increase your energy levels.

Wellness

Diet and exercise fall under the category of Wellness. It is important that while we’re making our resolutions, we are also making appointments with those people who are going to help us achieve our goals. The one thing a lot of people forget to do is make an appointment with their Chiropractor.

If you’ve read any of our previous blogs, you will know that caring for your spine is the most important thing to invest your time and energy into. This new year, make it a point to have your spine checked. Knowing which subluxations you have and how to address them can help you on your way to a healthier you.

For more information contact:

Dr. Bianca at [email protected]

Correct Holiday Gift Wrapping. Wrap your holiday gifts the right way!

by Leave a Comment

This is the season of giving…and gift wrapping. Whether you are wrapping one gift or 50 believe it or not there is a right way to wrap gifts.We’re talking about saving yourself some backache. Many of us try to wrap our gifts in secret and that leads us to wrap our gifts in odd locations… like the floor. Here are some tips so you can have an ache-free holiday!

Stop wrapping your presents on the floor!

You’re looking for a flat surface to wrap your gifts. Sometimes the floor seems like the best option, but it’s not. Wrapping on the floor puts your back into a compromised position. Instead of being able to keep your posture in alignment, you’re actually putting a curve into your lower spine, producing pinching of the nerves in that area, which leads to aches and pains. So save your back and look for a raised surface.

Find a table or a counter.

This is going to be your best bet for wrapping your presents. You want to make sure that you can maintain a straight back while you work. This will help to prevent those aches you can feel from slouching. Wrapping presents on a table or counter will also prevent you from putting your body into positions it probably shouldn’t be. Save your back and wrap on a raised surface.

Remember to stretch.

Staying in the same position for any extended period of time is not good for the body. Although you might want to get all of your wrapping done in one “sitting”, make sure to take breaks. Get up and stretch. It will help keep you limber and ache-free this holiday season.

If you have any questions call Dr. B at Active Family Chiropractic. She will have some great tips on stretching and keeping you fit during this holiday season.

Four Essentials of Health with Dr. B.

by Leave a Comment

Continuing on the theme of health, let’s talk about the four essentials of health. They are nerve flow, oxygen, nutrition and hydration. These are the essentials, meaning you cannot live without them. Why can’t you? Keep reading.

1. Hydration

Hydration is very important to our overall function. Without it, there would be major problems within our system. Water is used to help maintain the balance of fluids in our bodies. Since we are made up of around 70% water, when we become dehydrated, our body lets us know. We can experience headaches, nausea and fatigue. If you were to go without water for more than four days, all of your systems would cease to function and you would cease to live.

So how do you stay hydrated? Drink at least half your body weight in ounces every day to maintain good hydration.  Keep in mind that if you consume a caffeinated beverage, make sure to increase your water intake as well. Since caffeine acts as a diuretic, it can cause dehydration.

2. Nutritional Choices

Our nutritional choices can affect our health in major ways. Eating too much sugar can lead to inflammation, like eating too much fat can lead to the clogging of your arteries. So we have to make smart choices about what we eat. Believe me, I know fried food tastes good, but it’s not good for you. Making the correct nutritional choices can help you to care for the one body you were given. Making a conscious decision to eat well helps promote a mindset of caring for your health.

Imagine your dream car. Imagine owning it. If it says that the only gas you can put in it is 93 grade or higher, would you put an 85 grade of gas in your car? No. You would put in the gasoline that helps to keep your dream car running in perfect condition. The same should be true for your body. Take care of it and it will take care of you.

3. Oxygen

When we talk about oxygen, we’re not just talking about the air we need to breathe. If you cannot breathe, you suffocate and all of your systems will shut down. However, we not only need oxygen for our breath but for our cellular function as well. We need oxygen for our cells to stay healthy and to move. Oxygen is needed for our cells to move and burn fuel such as sugars and fatty acids. When oxygen is breathed in, it is transported to our red blood cells which are then used to produce energy throughout our body.

However, just breathing does not help circulate the much-needed red blood cells throughout our body. We need to move in order to help that process along. This is why it is important to stretch and to exercise. Movement circulates oxygen and red blood cells throughout our body, producing new healthy cells and removing old or damaged cells. When we live a sedentary lifestyle, we are not giving our body the chance to circulate needed oxygen and stay healthy. So get up and move…movement is life.

4. Nerve Flow

Without a doubt, this is the most important and why it was kept for last. Nerve flow is the connection of your nervous system with your brain. Without brain activity, you cannot function. Once a person is brain-dead, they have no control over their body or any function within. This is why it is important to care for your spine and keep it in good health.

Every cell in your body is dictated by your brain and your nervous system is the brain’s communication pathway. Every single thing in your body is controlled by your nervous system and you only have one. You cannot get a spinal cord replacement like a heart or lung transplant. Once your spinal cord is severed in any place, communication from your brain is cut off from below that break and cannot be repaired.

You have to make a conscious decision to care for your spine. Many people see Chiropractors as pain management…that they only have to go care for their spine when it’s in pain. This is called reactionary care. To wait for something to be wrong before you fix it. We should, instead, care for what we have and look at our spines as something we need to care for. Because our spine encases our spinal column, the main hub of communication for our nervous system, we should do what we can to keep it in prime working order. Misalignment in your spine (subluxation) can have many side effects, ranging from allergies to numbness to pain.

So how can we care for our spines? By having regular appointments with your CBP Chiropractor. These types of chiropractors are trained professional doctors who can help you maintain a healthy spine and therefore healthy function.

Change your way of thinking. We need to care for what we have instead of treating what we’ve broken.

For more information or if you have additional questions contact Dr. B at

http://af-chiropractic.com/contact-us/

Holiday Health Tips from Dr. B.

by Leave a Comment

It’s the holiday season and during this time of the year, more than any other, we tend to indulge. Not only do we indulge, but we don’t take care of ourselves. The holidays are not only a time to celebrate but for many, it’s also a time of great stress. We tend to sleep less, eat poorly, and not work out. Here are some tips on how to stay healthy during this hectic season.

Moderation.

We’ve heard it all before but there’s a truth in it. At holiday time we all want to be able to eat whatever we want, and we can, as long as we do it in moderation. Instead of having a whole bottle of wine, maybe restrict yourself to one or two glasses. Instead of having three full desserts, take a small tasting of each. Instead of having two or more helpings, remember one of the best things about the holidays is left-overs!

Being responsible for the quantity you’re consuming can help deter the extra pounds you may have put on if you allowed yourself to overindulge in everything. This will also help you stay healthy.

Stretching.

During the holidays you may find yourself staying at someone else’s house and/or traveling. While traveling, you want to make sure that you get up and walk around. Anytime you are in a seated position for more than 2 hours at a time, take a break, get up and shake out your limbs. This will help maintain the flexibility and the health of your muscles. This will also help minimize any subluxation you may build from extended stretches of being in the same position.

Minimize stress.

The holidays can be a stressful time of the year. If there is anything you can do to maintain health, it’s to try to minimize your stress. Make sure during this season to take time out for yourself. You can do this either by meditating or praying. Schedule a massage for yourself or a facial, just make sure that you’re taking time to center yourself and relax in all of the craziness.

Sleep.

During this time of the year, you may find yourself staying at someone else’s house. Most people have a hard time sleeping well at other people’s houses. We like our own beds, pillows and our own environments that we’ve created in our homes. Do what you can to recreate that environment, wherever you travel.

Sleep is incredibly important to our health. Make sure that you’re able to still get a good amount of sleep during the holidays. Bring your own pillow, sound machine, whatever you need. Using sound machines can help to block out external noises and promote a calming environment. Diffusing lavender oil or placing a small dab on your temples can promote calm and rest. Use these tips to help get a good night sleep.

See your Chiropractor.

This cannot be said enough. While we all get wrapped up in the holiday season, we cannot forget to take care of ourselves and that begins with maintaining your regular chiropractic adjustments. During the holidays, we are more susceptible to subluxations. This comes from all the bags we carry from shopping and traveling. In order to maintain good health, regular chiropractic visits are essential. During the holiday season make sure to keep all of your chiropractic appointments and think about adding one or two additional, if you can.

For more information contact DR. B at Active Family Chiropractic and have a wonderful holiday season.

Why do I have numbness or tingling in my hands?

by Leave a Comment

What causes numbness in my hands?

It could be a number of different factors. Most commonly, it’s the compression of a peripheral nerve, this is a nerve branch from a spinal nerve. This compression can occur from a muscle strain or a joint misalignment, known as a subluxation.

In extreme instances, someone might experience total numbness and lack of feeling in their extremities, this could be a result of a herniated disk.

Are there patterns I should look for that might be causing the numbness?

Take note of how you’re sitting or standing when the numbness or tingling begins. Is this something that occurs when you sit a certain way? For example, if you’re laying down with several pillows under your head causing your upper back and neck to curve down, you may begin to feel tingling in your arms and hands. This is from your nerves being compressed. Instead, prop yourself up so that you are not putting the unnecessary compression on your spine.

Can I do anything to prevent this from happening?

Absolutely. Regular corrective chiropractic visits to keep your joints aligned and stretching. Stretching will keep the muscles limber, preventing injury. If the muscle compressing the nerve is really tight, getting massaged can help relax that tense spot. However, stretching on a daily basis can produce tremendous results. All body parts need to be stretched every day, especially if you’re sedentary.

Are there certain stretches I should be doing?

Your chiropractor can give you a set of stretches to do to help increase mobility, reduce numbness and tingling. These exercises can be done while you’re watching tv or on a break while at work. Stretching right before bedtime can help to promote a more restful sleep.

For more information or for a set of specific stretches to do, talk to Dr. B. Until next time, have a healthy day!

 

 

What is a Subluxation? How to tell if you have one.

by Leave a Comment

Graphic from googleimages.com

What is a subluxation?

Let’s start with the basics. We hear this technical word being used, “subluxation”, but what is it exactly? According to Dr. B and the CBP (Chiropractic Biophysics) community, it is defined as, “any joint in the body that is not in its normal position.”

When CBP Chiropractors look at the spine, there is a specific spinal model, an ideal spine, that they look to. Anything diverting from that ideal is considered a subluxation, sometimes referred to as a misalignment.

Subluxation vs. Muscle Soreness

So how do you tell the difference between a subluxation and just muscle soreness? According to Dr. B, if you move and pain increases, it is usually indicative of a muscle soreness. However, if you’re at rest and a joint is in pain, then it is usually indicative of a subluxation.

Subluxation affects the nerve communications between the brain and the body. This will sometimes cause pain, but will ALWAYS decrease body function. You get subluxated from big traumas, like car accidents, or small ones, like looking at your cell phone.

But what if I just can’t tell?

Most people cannot tell the difference between a subluxation and muscle soreness. Muscle soreness can be a symptom of a subluxation. When you have a subluxation, the muscles surrounding the misaligned area are being overworked, which can lead to inflammation.

How can I correct a subluxation?

There is only one way you can correct a subluxation and that is by seeing your chiropractor on a regular basis. Subluxation causes muscle imbalance and in order for your muscles to work correctly, it is important to think of your chiropractor as a personal trainer for your spine.

If you want to lose weight, you go to the gym and seek out a professional to help you get into shape. It is important to look at your chiropractor in the same way. One session will not correct a subluxation you have worked a lifetime to create. It takes time, dedication and the direction of a professional, like Dr. B.

If you’re interested in learning more about subluxation and how to start on the path of healing,  speak with Dr. B at Active Family Chiropractic, PC.

Newsletters

Prior News Postings

Contact Us Today

    Your Name: (required)

    Your Email: (required)

    Subject:

    Please enter your question or comments: