iPods, Blackberries, Cell Phones - a literal pain in the neck!

Cell phones, Blackberries, I-Pods and handheld games have Americans spending a lot of time peering down at their laps. While the gadgets are a source of entertainment and help keep people connected to friends and coworkers, handheld devices are also a source of muscle pain and injury.

"I have seen a dramatic increase in the number of people complaining of pain as a result of their handheld devices," said Dr. Keith Overland, a chiropractor from Norwalk, Conn. Dr. Overland says most of his patients don't realize how much looking down at a gadget can worsen neck, back and shoulder problems.

"We actually ask patients to hold the device in their hands and then take a look at the way they're holding their body," Dr. Overland noted. "We can see almost immediately the cause of their pain – poor posture and overused muscles."

To help lessen muscle soreness caused by popular handheld devices, Dr. Overland and the American Chiropractic Association suggest the following:

• Practice good posture when using any handheld device. Sit in a chair that provides solid back support and keep feet comfortably on the floor.
• Spend 10 minutes or less with your head tilted down looking at the device, and when possible hold the gadget at eye level.
• When at home or in the office, connect the device to your keyboard or computer.
• Take frequent breaks and alternate activities that use different muscle groups.
• Watch for warning signs of overuse such as headaches, fatigue or muscle pain.

If you continue to feel soreness, pain or muscle strain after following these tips, it may be time to visit Bridge Chiropractic.

DEALING WITH STRESS THROUGH CHIROPRACTIC

http://www.bridgechiropractic.com/ Life is full of pressure, stress and frustration. Worrying about your job security, being overworked, driving in rush-hour traffic or up with a sick child all create stress. According to a recent survey by the American Psychology Association, fifty-four percent of Americans are concerned about the level of stress in their everyday lives and two-thirds of Americans say they are likely to seek help for stress.

Long lasting or chronic stress suppress the immune system, which in turn increase the susceptibility to illness, especially to immune-related disorders or cancer. Emotional stress also leads to hormonal imbalances that interfere with immune system function.

If you reduce stress, you will help to maintain balance and health. This is the underlying theory of several treatment ideas such as meditation, guided imagery, biofeedback, and yoga. Other methods include dietary changes, herbal medicine, acupuncture, and acupressure. Each of these methods can be used independently or in combination with any other. The fact is that something needs to be done to reduce stress levels!

Some “Relaxation Therapies” are better than others to reduce stress. These are forms of mind and body medicine that have one thing in common; they facilitate deep relaxation and reduce stress. A basic premise in mind and body medicine is that chronic stress can contribute to illness, and that relaxation restores the physical and mental functioning that improves one's health. More important than the stressors themselves is our ability to cope with them.

Chiropractic care relieves stress on your spine and helps promote a healthy spine and body. Coupled with relaxing exercises, exercise and relaxed breathing, chiropractic care can help you deal with your stress in a healthy and proactive way. 

Source: genesis.com

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Back Pain Vancouver WA Chiropractor Treatment

http://www.bridgechiropractic.com/ 360-574-5944   If you’ve been wondering if back pain exercises are safe and effective for relieving back pain, you’re not alone! Back pain, especially lower back pain, is one of the most common causes of missed workdays. And since traditional back pain treatment options focus only on alleviating the pain, rather than uncovering and addressing the cause of the pain, back pain tends to return again and again. So using physical therapy or exercises for back pain may seem like a healthier alternative – but is it?

 

Back Pain Causes

Most back pain stems from discs that have begun to degenerate, pressing on nearby nerves, or joints that attach the vertebrae to one another, which have begun to function incorrectly. These issues can stem from “wear and tear” associated with aging, trauma and various types of stress – including physical stress like poor posture, chemical stress like smoking or eating unhealthfully or emotional stress like anxiety or anger. When these misalignments infringe on areas reserved for the nerves, irritation and inflammation occur, resulting in back pain.

 

Back Pain Treatment

Regardless of the cause of back pain, traditional medicine tends to approach it in one of these ways:

·         Bed rest

·         Pain relievers or other strong medications

·         Surgery

·         Physical Therapy

Bed rest prolongs the problem and can make back pain worse. Pain relievers mask the symptoms, do nothing about the underlying causes and carry risks of side effects. Surgery is risky and drastic.

 

Back Pain Exercises

What about physical therapy? Without the risks associated with medication and surgery, back pain exercise would seem like a good alternative, and the idea of strengthening the back muscles is appealing. Unfortunately, there are two things wrong with this notion: first, stronger back muscles don’t do anything to correct the structural misalignments that cause the pain. And second, exercising already stressed and strained structures simply exacerbates the problem.

While moderate exercise is extremely beneficial in maintaining overall health, including back health, it’s not a good approach to safely relieving back pain. But the good news is, there’s another alternative that does safely relieve back pain, with no drugs or surgery. Find out more.

Back Health

Effective back pain relief is possible when you find out specifically what’s going on structurally and address the causes as well as the symptoms.

 

Chiropractic means back pain relief to millions of delighted patients around the world; in fact, more people seek chiropractic care than any other form of alternative healthcare. That’s due in part to the fact that chiropractic is made up of trusted healthcare professionals with advanced degrees who meet strict state oversight and licensing demands. But it’s also because, quite simply, chiropractic works!

Give chiropractic a try for your back pain – your insurance is likely to cover it, and there’s bound to be a ChooseNatural.com chiropractor conveniently located near you. Just give them a call to schedule an initial consultation.

 

Don't rely on back pain exercises alone. Call your vancouver wa chiropractor today to get started. All you have to lose is that annoying pain in your back! 

Source: choosenatural.com

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Summer Sports and Your Back

http://www.bridgechiropractic.com/ 360-574-5944  It’s summertime and the days are warmer and longer.  Hopefully, this motivates you to get out and get some additional exercise – softball, baseball, football, basketball, tennis, golf, volleyball, surfing, swimming, or another one of your favorite sports. 

Whatever sport you participate in, preventing summertime sports injuries depends upon being in good condition, or at the least, performing proper stretching/warm-up before participating.  It’s a good idea to develop and maintain a year-round workout routine that includes the stretching and strengthening of your muscles to keep your body and back ready for action.  When your body is not in condition and cannot move easily and safely with adequate range of motion, your back becomes more vulnerable.

 

Here are some reminders and suggestions for preventing sports injuries.

 

Understand Your Body’s Condition During the Day

Not all of us can be full-time athletes.  We must work to earn a living.  Working in an office, for example, can put your body at a disadvantage if you sit for long periods of time.  The human body was not designed to be at rest for hours at a time.  Long periods of inactivity can cause the core muscles of the body to weaken.  It is these core muscles that are responsible for supporting your back.  Whether you sit for long periods of time at the office or perform manual labor such as lifting heavy boxes, just turning your body slightly can cause your back to work harder.  Remember to take a break during your working hours to stretch your muscles and rotate your joints to keep your body moving.  Stay aware of your body’s positioning throughout your workday.  Don’t forget to use your hips, knees, and ankles and not let your back take all of the stress.  If necessary, request or hire an ergonomic expert to help you to reduce the stress and strain on your body from working in non-neutral postural positions or those that involve repetitive motions.  Taking care of your back at work will help to minimize injuries when you exercise, work around the house, or play a sport.

 

Start Slowly

 

As summer arrives, it is natural for people to increase their level of activity.  If you have not been keeping a regular fitness regime all year, jumping into an activity that puts added force on the body can be harmful.  Start slowly with a conditioning program to prepare your body for action.  Many muscle and joint injuries have occurred because the body was not conditioned for a particular activity.

 

Vary You Daily Workout Regimen

 

If you really enjoy a particular sport or exercise that utilizes specific muscles or joints, make sure that you do not forget about the rest of the body.  Exercises that emphasize a particular set of movements can cause an imbalance between muscle groups.  Remember that the body’s muscles and joints are designed to work together as a whole.  If you focus too much on one of muscle groups, the other muscles excluded will become weaker, thus increasing the chance of injury.

 

Don’t Forget to Take Rest Breaks

 

Whether you are at work or working out, you should take a break every so often (20-30 minutes) to give your muscles a chance to relax.  This releases unnecessary tension around the joints and helps to prevent injuries.  Giving your joins a temporary break from their work positions will allow you to feel better throughout the day and perform better.  When possible, find a place to lie down with your knees bent and head propped up.  This will help relax your back muscles as well as all of your other joints.

 

Keep Your Spine Moving

 

When you sit for long periods of time, the movements of your back are limited mostly to moving forward and back.  Your spine was designed to move in many directions and it is in our best interest that it stays that way.  Don’t forget to rotate and bend your spine in several directions during the day to keep your spine in motion.  Trunk rotations are a great exercise to help you keep your spine healthy – keep the rotations smooth and easy and do not over rotate.

 

Keep Your Body in Alignment

 

Remember the song we sang when we were little?  The song that says, “Your hip bone is connected to your leg bone / Your leg bone’s connected to your knee bone,” and so forth.  The body is a complete system of connected parts.  The ends of the bones come together to form the joins.  The muscles work to move the bones.  Tendons hold the joints together.  You couldn’t move a finger without these joints, bones, tendons, and muscles working properly.  We often take the spine for granted and ignore the importance of it until it’s too late.  Your back has 26 movable bones and several joints that allow you to move in several directions.  For your spine to work to the best of its ability, it needs to be in perfect alignment with the other bones and joints.  The muscles around the spine help to hold the bones in place.  If your muscles are working harder than necessary to keep your spine aligned, then you will feel discomfort or pain and not be able to perform your job or favorite sport as well as you would like.

Remember to take time out to keep your spine in alignment.  Yoga and Pilates help with spine alignment.  If you feel that you have sustained an injury to the spine or another joint, see a chiropractor.  In addition to regular exercise, regular chiropractic maintenance adjustments can help keep you aligned and in tip-top shape.

 

Source: cerritoschiropractic.com

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Using A Chiropractor in Personal Injury Cases

http://www.bridgechiropractic.com/ 360-574-5944   Chiropractors focus on providing correct physical alignment to maintain health. They treat health problems associated with the body's muscular, nervous and skeletal systems - especially the spine.

Chiropractors focus on providing correct physical alignment to maintain health. They treat health problems associated with the body's muscular, nervous and skeletal systems - especially the spine. According to chiropractic medicine, if the spine is not aligned, or if the muscular or nervous systems become compromised by an accident, a person may experience pain, discomfort or other health concerns. Car accident victims often seek the care of a chiropractor immediately after an accident. Many prefer chiropractic care for whiplash type injuries effecting the neck and spine to other types of treatment.

Chiropractors are often used in the field of personal injury. Soft tissue injuries such as strain and sprain of the ligaments and muscles surrounding the neck, back and spine can be quite debilitating and could take many months to resolve. Chiropractic treatment can be a first line of evaluation and treatment for these types of injuries. Radiographs ordered by a chiropractor can provide important information concerning whether there has been a serious compromise to any of the disks within the bone structure of the spine. If so, chiropractors will refer the patient out to an orthopedic surgeon for further evaluation and treatment.

Chiropractors, unlike orthopedic surgeons, are considered "holistic practitioners", which means they look at the whole body in diagnosing and treating a patient. They also try to help patients avoid disease through preventive care. Chiropractors are not medical doctors and therefore are not licensed to prescribe drugs or perform surgery. However, they do perform diagnostic work as well as treatment. In this regard, they are not unlike physical therapists that work under the instruction of an orthopedic physician.

Chiropractors have the option of earning "diplomate" certification that involves more specialized training. Areas of study include orthopedics, neurology, sports injuries, occupational and industrial health, internal disorders, nutrition and other specialty areas.

Source: guides.gottrouble.com

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Chiropractor Vancouver WA- How Often?

http://www.bridgechiropractic.com/ 360-574-5944 How often and how early should you see a chiropractor?

Bridge-HowOften.mov Watch on Posterous

Vancouver Chiropractor Dr. Paul Reed's practice focuses on the areas of chiropractic treatments (lower back pain, neck pain, shoulder pain, spine pain, sciatic nerve pain )and family wellness. His passion is to share the powerful effects of chiropractic care and wellness.

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Vancouver-WA-Chiropractor-Back-Pain

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http://www.bridgechiropractic.com/ 360-574-5944 Dr. Paul Reed of Bridge Chiropractic is a chiropractor who specializes in helping his patients with back pain and who is serving in Vancouver WA.

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Vancouver Chiropractor Dr. Paul Reed's practice focuses on the areas of chiropractic treatments (lower back pain, neck pain, shoulder pain, spine pain, sciatic nerve pain )and family wellness. His passion is to share the powerful effects of chiropractic care and wellness.

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Natural Carpal Tunnel Pain Relief

http://www.bridgechiropractic.com/ 360-574-5944  Carpal tunnel syndrome symptoms generally begin with tingling or numbness in the palm of the hand or fingers and often quickly escalate to include a burning sensation, shooting pains in the arm and weakness in the hand that can cause you to drop things and be unable to do your job.  As if the pain wasn’t enough, the inability to click a mouse, hold your fork or pick up your child makes life frustrating and depressing.  Like other carpal tunnel sufferers, you’ve probably tried everything from rearranging your workstation to anti-inflammatory medications to immobilizing the joint with carpal tunnel braces or carpal tunnel exercises with no results except increased frustration.  You may even know people who have had carpal tunnel release surgery(CTR) – over 200,000 people in the U.S. have the surgery every year, most of them women – and you know that most of them experience a return of symptoms with a few years of surgery.  But now more and more people are getting better relief from carpal tunnel symptoms with an all-natural approach that doesn’t include surgery or drugs… or their side effects.  Learn how!

The Big Picture

Your wrist and the band surrounding it contain many tiny bones, and if one or more of these bones becomes misaligned, it can irritate the tissues, causing the swelling that exerts pressure on the median nerve.  What’s more, a misalignment further up the arm, in the neck or even in the upper spine can be the initial “culprit”, creating a domino effect of misalignments down the arm, compromising function all the way into the wrist and hand, resulting in the painful burning sensation and weakness associated with carpal tunnel syndrome.  The problem is complex, but the solution is simple!

Carpal Tunnel Treatments

Depending on the severity of the carpal tunnel symptoms, treatment often includes one or more of the following:

• Over-the-counter drugs
• Prescription medications
• Exercises
• Splints or braces
• Surgery

 Unfortunately, none of these carpal tunnel treatments addresses the underlying cause of carpal tunnel syndrome, and none of them provides permanent relief from the pain and disability it causes.  In fact, even after a “successful” surgery, many patients experience a return of their symptoms within two years – simply because the surgery treats only the symptoms, not the underlying cause of the problem. 

Fortunately, there is a safe, all-natural solution that alleviates the painful symptoms of carpal tunnel syndrome while correcting the underlying problem.

 

Natural Healing

Rather than using drugs or surgery to treat symptoms, chiropractic works with the body’s own natural healing abilities to restore optimal health and function.  Carpal tunnel relief may seem outside the scope of chiropractic, but it’s actually right up a chiropractor’s alley! Get Carpal Tunnel Relief - NOW!

 

Source: choosenatural.com

 

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LADIES NIGHT-Celebrating Women & Health

http://www.bridgechiropractic.com/ 360-574-5944  Announcing Ladies Night!

An Evening Celebrating Women & Health.  May 13th @7pm

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Neck Exercises to Aid Whiplash Treatment

http://www.bridgechiropractic.com/ 360-574-5944  Doing mobility exercise when you have whiplash could speed up your recovery. By doing these exercises, you relieve the tension in your neck area and increase your physical strength. Nonetheless, before you engage yourself in any form of exercise, make sure you have consulted with your doctor first to determine if the routines are appropriate for your current condition:

Exercise 1
Stand up straight. Bend your head forwards, not moving your shoulders or any other part of your body, just your head. Then lift your head gently backwards, making sure you’re facing forward again. Repeat this routine five times.

Exercise 2
Stand up straight, tilt your head backwards so that you are looking upwards in the ceiling. Slowly move your head back, facing forward again. Repeat this routine five times.

Exercise 3
Stand up straight and look forward. Bend your head sidewards gently, trying to get your right ear to meet with the tip of your right shoulder. Repeat the routine, with the left ear meeting the left tip of the shoulder. Repeat the routine ten times, alternating the right and the left.

Exercise 4
Stand up straight and look forward. Imagine following a horizontal line that goes left, and turn your head on the left slowly. Keep your head at an eye level, then slowly again turn your head back in front. Repeat the step, this time turning your head to the right. Repeat the routine ten times.

Exercises for you neck is important in whiplash cases so that it wouldn’t be stiff. Gaining mobility in your neck will speed up your recovery and improve your strength. It may hurt at the beginning, so do it gently at first. Over time, you’re going to notice that the pain will subside.

 

Source: whiplashcure.com

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A program of strengthening can improve your fitness level

http://www.bridgechiropractic.com/ 360-574-5944  Exercise is a vital part of improving and maintaining normal, comfortable back function. It is important to exercise regularly so you can maintain your fitness level. Regular exercise is important to prevent back pain and injury. A program of strengthening, stretching and aerobic exercises will improve your overall fitness level. Research has shown that people who are physically fit are more resistant to back injuries and pain, and recover quicker when they do have injuries, than those who are less physically fit. In addition, consider maintaining an average weight for your height.

The following exercises are recommended for people who currently are not experiencing back pain. Modifications to this exercise regimen are necessary if you have back pain. Do not continue to perform an exercise which produces pain. Seek the advice of a doctor or physical therapist.

What exercises help maintain a healthy back?

Exercises for a healthy back can be divided into three basic groups:

1.     Strengthening: repeated muscle contractions until the muscle becomes tired.

2.     Stretching or Flexibility: slow, sustained lengthening of the muscle.

3.     Aerobic: steady exercise using large muscle groups.

All of these exercises should be performed slowly and comfortably to avoid injury. When performing strengthening and flexibility exercises, remember to breathe naturally and without holding your breath; exhale during exertion and inhale during relaxation.

Strengthening exercises

Strengthening exercises help increase muscle tone and improve the quality of muscles. Muscle strength and endurance provide energy and a feeling of wellness to help you perform daily, routine activities. Adequate strength of abdominal and back muscles helps stabilize the spine, allows proper spinal movement and makes it easier to maintain correct posture. Strong hip and leg muscles are important to perform proper lifting techniques and body mechanics. Here are some good strengthening exercises:

• Curl Ups-Upper Abdominal: While lying down with arms at your sides and knees bent, tilt your pelvis to flatten your back. Raise your shoulders and head until your shoulder blades clear the floor. Hold for 5-10 seconds, and repeat 10 times.
• 

• Oblique Trunk Raises: Lie on the floor with your back flat. Raise your head and bring shoulder toward opposite hip, reaching with your hands, as shown. Hold for 5 seconds. Repeat 10 times, and then switch to the other side and repeat 10 times.
• 

• Prone Trunk Raises: Lie face down with arms beside your body. Tighten your buttocks and lift your head and shoulders straight up from the floor as high as you can comfortably go. Hold for 5-10 seconds. Repeat 10 times.
• 

• Prone Alternate Arm/Leg Lift: Lie on the floor, face down with a towel roll under your forehead, stretch arms outward over your head. Place a pillow under your pelvis and abdomen. Keep your right knee straight, and lift your leg 1-2 inches above the floor, along with the left arm, as shown. Hold for 5 seconds. Alternate with the other knee and arm. Repeat 10 times, each side.
• 

Stretching/flexibility exercises

Flexibility is the ability to move your arms and legs through their full range of motion. Stretching will help improve your flexibility. Adequate flexibility of tissues around the spine and pelvis allows full, normal spinal movement, prevents abnormal force on the joints and decreases the possibility of injury. Stretching also prepares muscles for activity; stretching should be done before and after each vigorous workout to prevent muscle strain and soreness and to help avoid injuries. When performing flexibility exercises, stretch as far as you can and hold the stretch. Each stretching exercise should be performed slowly, with no sudden jerking or bouncing. Bouncing can injure or strain a muscle or joint. Here are some good stretching exercises:

• Lying Down Hamstring Stretch: Lying down with knees bent, raise one leg, and supporting the back of thigh with your hands, attempt to straighten the knee until a comfortable stretch is felt in back of the thigh. Hold for 20-30 seconds, and repeat 2-3 times. Repeat with other leg.

• Double Knee to Chest Stretch: Lie on the floor with your back relaxed and straight. Pull both knees toward your chest until you feel a stretch in your lower back, do not bounce. Hold for 5 seconds. Repeat 5 times.

• Standing Backward Bend: Stand straight with your hands on your waist. Bend backward, arching your back as far as you comfortably can while keeping your balance. Hold for 5 seconds. Repeat 5 times.

• Quadriceps Stretch: Resting one hand on an object for balance, bend one leg, bringing your foot up behind your thigh, as shown. Grab the top of your foot and pull the foot toward your buttock until a stretch is felt in front of the thigh. Hold for 20-30 seconds. Repeat 2-3 times for each leg.

Aerobic exercises

Aerobic exercise provides cardiovascular conditioning; it strengthens the heart and lungs and improves the body's ability to use oxygen. Some other benefits of aerobic exercise includes increased energy levels, improved mood, better sleep habits and decreased blood pressure. Aerobic exercise also burns calories and improves your metabolism, helping with weight loss. Some examples of aerobic exercise include:

Jogging = Cycling = Skating = Rowing = Swimming = Walking = Dancing

In general, to achieve maximum benefits, you should gradually work up to an aerobic session lasting 20 to 60 minutes, 3 or 4 times a week. Please check with your doctor or physical therapist before starting any aerobic program. Your exercise routine should consist of a 5-minute warm-up (including stretching exercises) before the aerobic activity and 5 to 10 minutes of a cool down (stretching and slower activity) after the activity. Here are some precautions with aerobic exercise:

• Jumping rope puts too much pressure on the discs and should be avoided.
• Running can be done as long as it doesn't increase lower back pain.
• When walking or running, wear supportive, well-cushioned shoes and walk or run on a level surface.

What about pain during exercise?

Do not ignore pain. If you feel increased pain or pain spreading to the legs, do not continue the activity. If you continue to perform the activity while you are in pain, you may cause unnecessary stress or damage to your joints. Seek the advice of a doctor or physical therapist. Fear of pain can cause unnecessary inactivity, so it is important to learn to "read" your body and know when you need to stop or modify an activity.

Source: mayfieldclinic.com

Bridge Chiropractic

Dr. Reed

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Vancouver WA Chiropractic - Quality of Life

http://www.bridgechiropractic.com/ 360-574-5944 Bridge Chiropractic is a chiropractic office serving in Vancouver WA, Battle Ground and Salmon Creek. We will help relieve your pain and give you back your quality of life.
Chiropractor, chiropractic, back pain, stress, spine, scoliosis

Vancouver Chiropractor Dr. Paul Reed's practice focuses on the areas of chiropractic treatments (lower back pain, neck pain, shoulder pain, spine pain, sciatic nerve pain )and family wellness. His passion is to share the powerful effects of chiropractic care and wellness.

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Why, as a student, Chiropractic can give you an edge

http://www.bridgechiropractic.com/ 360-574-5944  Studies show that chronic stress physiology can lead to chronic changes in cognition.  Cells in the hippocampus (the part of our brain that retains facts and responsible for focus and concentration) actually shrink!

Interestingly research also shows that chiropractic adjustments have the same positive effect that exercise has on the brain (namely increasing the size of hippocampal cells).

The model is simple,

1. A healthy brain needs constant proprioceptive input and stimulation from all joints of the body (especially the spine).
2. When the spine and its articulating joints lose normal motion or position (we call this a subluxation), proprioceptive input is reduced and the brain stimulates stress centres- makes you stupid and less focused.
3. Chiropractic adjustments restore normal motion and position thereby improving proprioception to the brain and nerve function to the body.
4. Brain experiences less stress and more cognitive ability- you stay smart, sharp and stress-free.

How’s that for a sure-fire way to stay on top of your grades and experience health and wellness at the same time.

So how do you know when you need a spine and nerve system check-up?  Here are some sure fire student signs and symptoms.

1.  You have a hard time focusing and concentrating for more than 10-15 mins at a time.
2.  You constantly fidget or change position when you study.
3.  You can’t get comfortable at all studying.
4.  You are sore from your studying position either during or after your studying period.
5.  You are experiencing anxiety or nervousness and can’t put a finger on it.
6.  You are experiencing pain and discomfort in neck and shoulders or mid-back or lower back areas.
7.   You are having headaches.

If any of these apply, call our office.  We will thoroughly examine and assess you for subluxations and help get you back on top of your game

Source:  entertogetwell.ca

Bridge Chiropractic

Dr. Reed

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The Life Of A Mother - How To Reduce Your Daily Pain

http://www.bridgechiropractic. com/ 360-574-5944

Sandy Smith woke up to the annoying and familiar sound of the alarm clock. It was another day and the beginning of another hectic week. She rolled from her stomach onto her back and unburied herself from beneath the old, down-filled, pillows. Sandy reached over and pressed the snooze button in an attempt to steal five more minutes of peace. As Sandy stretched, she felt the pain, a stiff ache that had unfortunately loomed over her body every morning for quite some time.

Once out of bed, Sandy leaned over and tried to concentrate on making the perfect hospital corners. She slightly lifted the large, squishy mattress, and tucked the corners just right, trying to ignore her stiff muscles and joints. She shuffled into the bathroom and brought her toothbrush to her mouth. Hunched over the sink, trying to avoid the tired reflection staring back at her, Sandy brushed her teeth. Her motions were slow this morning,

and she had no time to concern herself with a little pain.

"Here they come," Sandy thought to herself as she heard the pitter-patter of four little feet running down the hallway. The kids were awake, eager to begin the day. Sandy threw on a skirt and sweater, pulling her brown high heels out from the back of the closet.

"Ow," Sandy exclaimed. The pain in her back sent a sharp signal to her brain that the day was not going to run smoothly. She clomped down the hall to retrieve the hairbrush stuck in her daughter's long hair, and her feet found Barbie. Her heels had little traction and she grabbed the banister for support.

Realizing she was late, Sandy bent over to scoop up her 2-year-old. Her back seemed to yell at her, and she suddenly realized her toddler was becoming heavier every day.

After cereal and burnt toast, Sandy marched her girls to the bus stop and waved good-bye as she turned toward her car, angry with herself for sleeping those five extra minutes. She would have to face Monday morning gridlock and suddenly felt the beginning of a headache that would stay with her all day.

"I love Mondays," Sandy said to herself as she sat in traffic. She reached for her cell phone, cradling it between her neck and head. Her conference call would need to be conducted in the car, and her headache only worsened.

Thirty minutes later, Sandy pulled into her parking place. She sprang from her car, heaved her over-stuffed leather bag over her shoulder, and scurried through the office doors.

MONDAY MADNESS

Sandy's Monday morning was filled with telephone calls and last minute deadlines. She tried to type and talk at the same time, constantly crossing and re-crossing the left leg over the right. She began breathing erratically when she realized her deadline would not be met. The lunch hour was approaching, and it suddenly occurred to Sandy that she had not taken a break all morning. Her computer screen appeared blurry and her wrists were stiff.

The remainder of Sandy's day was much of the same, and she could not wait to take off her shoes. After skipping lunch and sitting through meetings, Sandy drug herself to her car, threw her bag in the back seat and started the stressful trek home. That night, after the kid’s devoured dinner, Sandy longed for a long hot shower. The girls were in the bathtub, and she winced as she reached over to carefully lift her toddler onto the floor. By this time, her neck and joints screamed in pain and Sandy wanted nothing more than to climb into bed.

It was eleven at night and Sandy was finally lying down. Her bed and pillows did not seem comfortable, and she felt for only an instant that her neck needed a little more support. She drifted off to sleep out of sheer exhaustion.

A NEW DAY

Does Sandy remind you of anyone? The more stressful our lives become, the less we focus on the "moment." When we aren't conscious of how we sleep, breathe, stand, lift, bend or sit, our bodies can take a beating that results in lingering pain. We often avoid the early signs of discomfort we feel in our back, shoulders or neck until we are unable to ignore the pain. By reading the tips below, you can learn to make even the busiest days pain free.

§ When you wake in the morning, start the day with a couple of stretches. Stand up and stretch your arms above your head. Do the "hug your best friend." Wrap your arms around your body, and turn as far as you can to the left, then to the right.

§ When performing everyday routines such as brushing your teeth, remember your posture. Do not hunch over the sink; stand up straight.

§ Don't bend from the waist when you lift a child. Squat with your back straight. Keep the child close to you and use your arms and legs to lift.

§ Hold the telephone with your hand or use the speakerphone. Cradling the phone between your head and shoulder can lock up the spinal joints in the neck and upper back, eventually causing pain.

§ While in the office, make sure your chair fits correctly. There should be two inches between the front edge of your seat and the back of your knees. The chair should tilt back so you are able to rest while reading from a computer screen.

§ Many people suffer from tension headaches. Adequate lighting and document holders by your computer can help reduce the risk of a headache. Materials placed on a desk cause you to constantly raise and lower your neck while you're typing at your keyboard.

§ Do not wear high heels. The weight of the foot is not evenly distributed, which not only causes sore feet, but also added spinal stress.

§ Do not carry a heavy bag with its strap over your shoulder, unless you place the strap over your head on the side opposite the bag. Wearing a shoulder strap over one shoulder unevenly places the weight of the bag on one side of the body, potentially causing shoulder and back pain. Or better yet, carry a bag with a handle rather than a strap.

§ Do not consistently cross the same knee over the other. This habit can eventually cause misalignment of the spine.

§ Even if you remain sitting for the majority of your workday, you deserve a break. Get up from your desk and move around, stretching arms and legs as much as possible to avoid postural and spinal stress. Try to practice deep and even breathing to keep yourself calm and keep adequate oxygen flowing through your system.

§ Bath time can be fun for the kids but stressful on any parent. Make certain to bend from the waist and not the back when bathing your children. Use your legs when you lift your child.

§ It is important to get a good night's rest. Choose a comfortable mattress and pillow that adequately support the weight of your head and body.

Source: amerchiro.org

Bridge Chiropractic

Dr. Reed

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