• Dr. B

Don't Be A Couch Potato

Hello Friend! We are still open for normal hours every day next week! Remember, chiropractic is essential to your health so make sure to continue to get adjusted during this time (extra if possible) to help you handle the stress of what is going on in the world as well as to help your nervous system regulate your immune system responses more efficiently. As we are an essential business during the stay at home order, you CAN leave your house for your chiropractic appointments. If you are worried about leaving your home, Dr. Brittany can come to you if you're comfortable. Let us know if you need any accommodations. Now that most of us are at home more often than we were previously, we have a whole new set of stresses (physical, emotional, and chemical) or additional stresses that can cause interference or subluxations in your spine and therefore compromise your nervous system causing dis-ease in the body: leading to possible pain and dysfunction of organs and body systems, including the immune system. Some stresses we have been noticing more include the physical stress of sitting on the couch more, doing more projects around the house, and working from home causing more pain and stiffness. Therefore, we wanted to give you some tips on how you can minimize the physical stresses that affect your health:

Proper Ergonomics Work station set up

  • See diagram (this is how you should be at work too by the way)

  • If you can, sit at a desk or at your kitchen table so that your feet are flat on the floor

  • If you can only sit on your couch, make sure that your feet are flat, knees at 90 degrees and your back is straight in neutral position. If you have to put a pillow behind your back then do it, just make sure your spine is in neutral position.

  • The most important tip we can give you is to make sure your neck is not bent forward or down in order to look at your work.

  • Avoid sitting cross legged

  • If you need help, let us know

Couch sitting/TV watching

  • First of all, you want to limit your couch and TV time as this messes with not only your physical health but your mental and emotional health as well.

  • Don't sit or lay in one position for too long as being in one position for long periods of time stiffens up the spine and causes muscles to get tight (causing pain), especially if you are sitting or laying with improper ergonomics (which most of us do on the couch).

Take Breaks

  • Sitting is horrible for your health. When we sit for too long (even with proper ergonomics), our spine stiffens up and the muscles around the spine and pelvis start to tighten which can cause problems down the road with pain and other subluxation side effects. Therefore, it is important for you to get up and MOVE to keep your spine moving. This could be as simple as walking around every room in your house for 2-3 minutes or doing a minutes worth of jumping jacks. Do whatever it takes to move your entire body frequently. And by frequently we don't mean only when you have to go to the bathroom- more like every hour. Set a timer if you have to.

  • If for some reason you cannot get your work station to be ergonomically correct, you want to make sure you take frequent breaks to stand up and stretch out your body, especially your neck. Every half-hour, take the time to look up at the ceiling for at least 10 seconds at a time. You should do this even if your station is properly set up as well as when you get back to work.

Stretch Daily

  • Dr. Brittany has made a video for you with the stretching routine she does every night before going to bed. This is the same routine she uses after she's done exercising.

  • Stretching every day helps keep your muscles balanced and help prevent the stresses of life from affecting your spine and therefore your health. They can also help you prevent the normal day to day aches and pains you may have.

  • It is okay if you're not as flexible at first. This is a building process. The more you do it, the more flexible you will be.

  • Hold every stretch for 30 seconds

  • If you need a modified version of these stretches because of some restriction you have, let us know.

  • Please excuse the video quality, this is the first video Dr. Brittany has ever made and this is not in her wheelhouse of expertise.

  • If you have corrective exercises that Dr Brittany gave you, do those extra during times of increased stress, both physical and emotional.

We thank you for being a part of our lives and helping us create a healthier community by sharing what you learn about the proactive side of health with everyone you know. Love, Dr. Brittany and Coach Anna

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Hilltop Family Chiropractic Center - 2018