Back and Spine Health Exercise: Exercise is one of the most significant ways to increase longevity, improve health, and decrease pain and suffering. A proper exercise program can improve flexibility, mobility, increase strength, and reduce back pain. Knowledge of the best exercises to improve health or decrease pain is essential to a workout plan or pain management program. Regular exercise is one of the best things you can do for overall health. The many benefits include improved health and fitness and reduced risk of chronic diseases.
There are many different types of exercise; it is important to pick the right types. Most benefits from a combination of exercises: Endurance or aerobic activities increase your breathing and heart rate. They keep your heart, lungs, and circulatory system healthy and improve your overall fitness. Examples include brisk walking, jogging, swimming, and biking.
Strength or resistance training, exercises make your muscles stronger. Some examples are lifting weights and using a resistance band. Balance exercises can make it easier to walk on uneven surfaces and help prevent falls. To improve your balance, try tai chi or exercises like standing on one leg. Flexibility exercises stretch your muscles and can help your body stay limber. Yoga and doing various stretches can make you more flexible.
As you teach healthy ergonomics, remember these neutral posture guidelines apply to children but can also benefit adults.�The main focus is to always work in a neutral posture. Following these guidelines will ensure your child uses a computer in a comfortable and ergonomically correct fashion.
Neutral Posture
Healthy upper body posture means the shoulders are back, relaxed and not slumped/slumping forward over the keyboard.
The back/spine should be at a 90� degree angle supported by a chair with proper back support.
The knees�should not compress the chair seat. If they do adjust the seat to go back enough for the knees to be free.
The knees should be at a 90� degree angle behind the knees and should be open.
Don’t sit with legs and feet tucked under the chair.
The feet should be firmly flat on a stable surface ensuring proper support on the floor or a footrest.
The head should stay balanced and not tilted back or too far forward.
The upper arms should be close to the body and relaxed.
The elbows should be at a 90� degree angle and the forearm horizontal.
The wrist should remain in a neutral position.
Let your child use the computer for a little while then adjust their posture and the workstation if needed, so they are working in the most neutral posture. Find ways to help them remind themselves of their posture and to take frequent breaks to stretch out and move around.
Create/Organize a Normal Workstation
The work area should be a space that is easily accessible by a child while they can sit comfortably/properly without having to bend awkwardly or overly twist to reach for something.
Keep the items that are used the most�while working at the computer within arms reach.
If your child needs to type and use a text document or book for reference, make sure there is a document holder/stand that is next or as near to the screen as possible so that they don’t have to turn or twist their head over and over or in a strenuous fashion. You want them to use their eyes with minimal head movement other than to look away for an eye break, a quick neck stretch and repositioning to stay comfortable.
Check the Screen Position
The computer screen should be positioned to be able to comfortably view the screen without having to tilt their neck backward or forwards.
Too high, the child’s neck will tilt back, and too low means it will be bent forward.
Adjust the height and angle to avoid these incorrect postures.
Workstation Equipment
Ergonomic furniture and equipment can help create a comfortable and adjustable workstation for your child as they grow.
An ergonomic chair with height adjustment, adjustable/comfortable seat and proper lumbar back support.
Make sure they work on a stable and sturdy desk with a flat work surface so that your child works in a neutral posture.
An ergonomically tilted keyboard system or a height-adjustable keyboard and mouse platform can help keep the forearms and wrists in a neutral posture.
The fit of the keyboard and mouse should be comfortable in your child’s hands.
If they have small hands, then consider a smaller keyboard and mouse if necessary.
Screen Glare
Check the computer screen for glare areas/bright spots. This could affect the eyes and cause the child to start moving their head/neck around too much and in the wrong way that would create a crick or strain.
Adjust/reposition the screen to get the correct angle for the proper posture or adjust the room’s lighting.
Proper lighting is a must for reading and protecting the eyes.
Make sure they take frequent eye breaks and look away at something other than a screen like a piece of furniture or out a window and that is farther away to readjust the eyes.
Computer Time Management
Posture problems associated with computer use vary on the length of time that your child uses the computer, takes rest breaks and does other tasks/chores to keep them moving/stretching out and not staying seated or in one position for too long.
Regulating computer time use is important and can be done just watching the clock and saying when is when or use an app to set the time on and off. These apps give screen alerts and tell when to take a break and provide simple stretching exercises.
As part of our Acute Injury Treatment & Rehabilitation Practice, we are presently offering detailed�Institute For Functional Medicine��Collaborative Assessment Programs focused on Integrative Treatment Protocols. We completely evaluate personal history, current nutrition, activity behaviors, environmental exposures to toxic elements, psychological and emotional factors, in tandem with your genetics.
Our purpose with these high-level assessments is to understand the root cause of chronic disorders and to treat the person holistically.� Integrative Personalized Medicine is the future of healthcare and we are very proud to bring it to all our patients.� Our online�Functional Medicine Health Assessment Questionnaire has given insights into our patients’ present Functional Health.
Correct your Bad Posture with *FOOT ORTHOTICS* | El Paso, Tx
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Because we spend so much time�in a chair we need to have the right one that will protect our spines.�Think of the�chair as a piece of�work�equipment to optimize productivity.�Ergonomics utilized to the fullest means less back pain and better focus.
If you are experiencing any of these situations, why not try a HIIT workout to relieve these symptoms.
Everyone can agree that they do not have enough time to exercise. When asked why people will not work out, one of the reasons is that due to their hectic lifestyle, the lack of time comes out on top of it all. The U.S. Department of Health and Human Services recommends that adults should get between 150 and 300 minutes per of moderate-intensity. There is a way to cut that time commitment in half by opting for high-intensity workouts instead. With high-intensity interval training or HIIT, it is one of the proven ways to reap all the benefits of exercise in less time. Research shows that spending less time doing HIIT may even be better than spending more time doing less intense exercises for individuals.
What is HIIT?
High-intensity interval training or HIIT alternates explosive bursts of full-throttle efforts with periods of recovery. It can either be rest or a lower-intensity exercise. In many fitness centers and gyms, HIIT workouts often include both cardio and resistance training; however, HIIT workouts can be done as a strictly cardio routine.
During intense burst in a HIIT workout, a person is working out at around 80 percent of their max heart rate for 15 seconds to a few minutes. Between each of those periods, a person is either slowing down or resting completely to let their heart rate come back down to around 50 percent.
A person can calculate different target heart rates by using an online calculator. During a workout, a person can wear a heart rate monitor to keep track on much they are exerting themselves. For a lower-tech option, Denver-based certified personal trainer Lindsay Kelly recommends the “talk test.” The way the “talk test” is when a person is doing their target intensity heart rate like sprinting; for example, it should be hard to speak more than two words without taking a breath. Then when they are in the recovery period, the reverse factor is real.
Why HIIT Works
HIIT is so effective because it allows a person to exercise at a higher intensity for such a short period. The exertion gets the heart working and the blood pumping better than any moderate-intensity exercise can bring with their prolonged periods of rest.
The Importance of Rest
While a person might not realize it, the rest periods are built into the HIIT workout and are a critical part of the routine. They force the body to adjust to a very different state of activity, which is excellent for cardiovascular conditioning.
Feel The Afterburn
Another benefit of a HIIT workout is that even after a person is finished with their HIIT workout, it keeps on working for them. Research shows that when individuals keep on burning calories after their HIIT workout at a higher than they would after a continuous exertion workout. It is commonly known as the “afterburn effect,” and it helps people extend the benefits of their efforts.
The Benefits of HIIT
Researchers have been studying HIIT extensively, and the results are precise: HIIT workouts are better than continuous exercise when it comes to improving health in a variety of ways. One of the health benefits of a HIIT workout is that it improves cardiorespiratory fitness, which is the health of the heart and breathing. This matters to a person who is trying to get in as much exercise as possible with little time because cardiorespiratory fitness is a primary factor in the risk of diseases and death. Studies have shown that HIIT workouts can increase cardiorespiratory fitness at twice the rate of continuous exercises.
The health benefits of HIIT does not stop there, as other research studies have shown that HIIT can help with the following areas of the body.
Endurance
By improving cardiorespiratory fitness, HIIT can improve a person’s stamina. What it does is that it enhances the body’s ability to consume and use oxygen. One study has compared a regular endurance training to HIIT by looking at how they affect maximal oxygen consumption known as VO2max. The research found out that HIIT was superior to endurance training by improving VO2max in healthy young to middle-aged adults. Once a person starts to build their endurance, they can increase the length or the intensity of the HIIT working periods and enjoy the significant health benefits it provides.
Heart Health
One of the significant contributors to cardiovascular disease and death is high blood pressure, and one of the best ways to keep it in check is through regular exercise. The traditional recommendation for blood pressure modulating has been to exercise at moderate intensity for at least 30 minutes on most or all day so that way high blood pressure will not transform into hypertension. Several studies have suggested that HIIT may be an even better option, and one study shows that while both continuous exercise and HIIT helps with blood pressure control, HIIT is the only workout to help reduce arterial stiffness. Arterial stiffness is a predictor of cardiovascular disease in people with high blood pressure.
Brain Function
When a person feels that that mental clarity after a good workout, it is not their imagination. The brain and mental health benefits of exercise are well documented. Research shows that HIIT helps explicitly improve the cognitive function, including short-term memory, verbal memory, attention, and processing speed in the brain. HIIT also increases the amount of oxygen that the brain gets from the blood.
Diabetes Management
Since exercise is an essential part of diabetes management, research shows that HIIT may be a wise exercise choice for anyone who has type 2 diabetes. Studies have shown that HIIT workouts can improve endothelial function, insulin sensitivity, glucose control, and other health effects of diabetes that are better than continuous exercise.
Conclusion
HIIT workouts are perfect for anyone who does not have enough time out of their busy schedule. With the alternating burst of exercises and periods of recovery, HIIT workouts are beneficial to anyone with a short amount of time to complete them. HIIT includes both cardio and resistance training and works with the entire body. Some products are excellent in countering the metabolic effects of temporary stress and supporting the body�s system.
The scope of our information is limited to chiropractic, musculoskeletal, and nervous health issues or functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or disorders of the musculoskeletal system. Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900.
References:
Chobanian, Aram V., et al. �Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure.� AHA Journals, 1 Dec. 2003, www.ahajournals.org/doi/full/10.1161/01.hyp.0000107251.49515.c2.
Council on Sports, HHS Office. �Physical Activity Guidelines for Americans.� HHS.gov, US Department of Health and Human Services, 1 Feb. 2019, www.hhs.gov/fitness/be-active/physical-activity-guidelines-for-americans/index.html.
Dupuy, Oliver, et al. �Effect of Interval Training on Cognitive Functioning and Cerebral Oxygenation in Obese Patients: A Pilot Study.� Latest TOC RSS, Medical Journals Limited, 1 Nov. 2014, www.ingentaconnect.com/content/mjl/sreh/2014/00000046/00000010/art00016.
Francois, Monique E, and Jonathan P Little. �Effectiveness and Safety of High-Intensity Interval Training in Patients with Type 2 Diabetes.� Diabetes Spectrum: a Publication of the American Diabetes Association, American Diabetes Association, Jan. 2015, www.ncbi.nlm.nih.gov/pmc/articles/PMC4334091/.
Gillen, Jenna B., and Martin J. Gibala. �Is High-Intensity Interval Training a Time-Efficient Exercise Strategy to Improve Health and Fitness?� Applied Physiology, Nutrition, and Metabolism, 27 Sept. 2013, www.nrcresearchpress.com/doi/10.1139/apnm-2013-0187#.XdQT5y2ZP1J.
Guimar�es, Guilherme Veiga, et al. �Effects of Continuous vs. Interval Exercise Training on Blood Pressure and Arterial Stiffness in Treated Hypertension.� Hypertension Research: Official Journal of the Japanese Society of Hypertension, U.S. National Library of Medicine, June 2010, www.ncbi.nlm.nih.gov/pubmed/20379194.
Milanovi?, Zoran, et al. �Effectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled Trials.� SpringerLink, Springer International Publishing, 5 Aug. 2015, link.springer.com/article/10.1007/s40279-015-0365-0.
Pescatello, Linda S, et al. �American College of Sports Medicine Position Stand. Exercise and Hypertension.� Medicine and Science in Sports and Exercise, U.S. National Library of Medicine, Mar. 2004, www.ncbi.nlm.nih.gov/pubmed/15076798.
Unknown, Unknown. “Is High-Intensity Interval Training Right for You?” Fullscript, 12 Nov. 2019, fullscript.com/blog/high-intensity-interval-training.
Weston, Kassia S, et al. �High-Intensity Interval Training in Patients with Lifestyle-Induced Cardiometabolic Disease: a Systematic Review and Meta-Analysis.� British Journal of Sports Medicine, BMJ Publishing Group Ltd and British Association of Sport and Exercise Medicine, 1 Aug. 2014, bjsm.bmj.com/content/48/16/1227.short.
Q: Dr. Jimenez, I read one of your articles about physical therapy and spinal stenosis exercises that focus on stretches for relieving pain. I was wondering if it was also possible to do aerobic exercise with a spinal condition and can you recommend a safe cardiovascular program?
I’m a 65-year-old with spinal stenosis, and I want to stay in shape. I try to ride a stationary bike for 20 minutes at least 2 times a week, but with my low back pain, I don’t always finish the workout.
How else can I stay in shape
A: I do recommend aerobic exercise for everyone, but especially for people with spinal conditions.
Aerobic exercise increases the blood flow to the body’s tissues, and people with high levels of cardiovascular fitness generally do better dealing with spinal problems.
However, before anyone with a spine condition or any medical condition for that matter, starts a wellness and fitness program, they should check with their primary caregiver, to clear the individual as fit to exercise.
Example: Someone with cardiovascular (heart problems) can have restrictions when it comes to certain types of exercise.
A physical exam will make sure your body is ready for exercise.
Physiotherapist assisting a senior woman with exercise ball at a chiropractic rehabilitation clinic
Low-impact aerobic exercise is recommended�
Walking
Swimming
These are excellent examples of low-impact aerobic exercise. They increase heart rate and are easy on the body.
Riding a stationary bike is another recommended form of low-impact aerobic exercise.
It can be tiring, but if recommended by a caregiver/therapist, then realize they did so for a reason/s to get you healthy.
By biking, you are building up endurance, and that is exactly what you want, as it speeds up recovery.
Walking is a great exercise for spinal conditions. It is low-impact, and you can control the pace to fit your needs.��
Daily walks after lunch or after getting home are a great way to exercise.
If exercise does begin to increase back pain or another type of pain, tell your caregiver or physical therapist right away.
The phrase, no pain, no gain does not apply when there are spinal conditions. So do not try to push through the pain or think that the hurt is good.
Also, do not try to do take on too much right away. Even if you feel good, follow the fitness plan.
But if you want to mix it up, discuss with your chiropractor/physical therapist if adding walking and swimming to the plan will be beneficial, as well.
It can be tempting to not exercise with a spinal condition. But remember that if there is no movement at all, you could make the pain worse. Knowing what your body can handle and sticking to a workable schedule, these healthy steps will relieve you and help with your low back pain.
Chiropractic Care Sports Injury Rehabilitation El Paso, TX
Daniel Alvarado, the owner of Push-as-RX Fitness, discusses how he carries out his PUSHasRx Functional Fitness Workouts personal injury rehabilitation and athletic training program as a part of Dr. Alex Jimenez’s chiropractic rehabilitation plan.
Physical therapy (PT), also referred to as physiotherapy, is one of the allied health professions which, by utilizing mechanical force and motions (bio-mechanics or kinesiology), manual therapy, exercise therapy, and electrotherapy, remediates impairments and promotes mobility and purpose.
Physical therapy is used to enhance a patient’s quality of life through:
Examination
Diagnosis
Prognosis
Physical intervention
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Exercise is an essential part of good health. It can help with weight loss and plays a crucial role in preventing many chronic health conditions like hypertension, diabetes, and heart disease. Regular exercise has also been shown to help with depression and anxiety. It is what nature intended; as humans, we are supposed to be active. The more active you are, the better you will look and feel � and the healthier you will be.
Children are not born with a fully developed microbiome, and a baby’s diet has a large impact on the foundation set for a healthy guts future (Biotics Education Team, 1).� Setting up a child to have healthy gut flora from early stages can help them:
In the TEDDY study published in Nature Medicine, it shows that a child’s microbiome goes through 3 transitional phases:
Developmental phase (3�14 months)
Transitional phase (15�30 months)
Stable phase (31�46 months)(Stewart et al., 3)
Throughout the developmental stage, those with a higher breastfeeding rate were associated with increased levels of Bifidobacterium.� “However, once the infants were weaned, there was a rapid loss of the�Bifidobacterium spp.,�and a quick turnover occurred in the microbiome, which featured a higher population of bacteria within the�Firmicutes�phylaphase (Biotics Education Team, 1)”.� Once infants begin to wean off milk, it is helpful to start providing them with probiotic powders.
Prebiotics are the dietary fiber that the live organisms in the probiotics need to eat in order to flourish.
Some foods that include prebiotics are:
Vegetables
Fruits
Legumes
It is great to start toddlers on prebiotics and probiotics because it can help them to continue to have a healthy gut. A healthy gut can help prevent many issues that adults face later on in life (Veereman-Wauters, 4) Having a healthy gut can help to protect the gut from harmful bacteria and fungi, it can aid in sending signals to the immune system, regulate inflammation, create a supportive barrier in the cell lining of the colon and reduce the risk of cancer (Lewis, 2)�
Probiotics are safe for most children and can reduce the risk of upper respiratory tract infections and well as helping to reduce their risk of allergies. It is beneficial to have toddlers on probiotics and prebiotics so they do not develop a “leaky gut”. By starting children on probiotics and prebiotics young, it can aid their overall health for life.
ProbioMax� for Toddlers
Prebiotic and Probiotic Support for Toddlers*
�Overall, it is best to start building the child’s microbiota through the maternal diet in pregnancy, expose them to environments, and talk with their pediatrician about starting them on probiotics. It’s better to start young and build a healthy foundation than to be diagnosed in their 20’s with leaky gut from something that could have been prevented. – Insight from Kenna Vaughn, Health Coach�
NCBI Resources:
Our knowledge of microbiota is rapidly developing and changing. A relatively young field, the science of gut bacteria has been quickly taken up by industry. Most drugstores sell probiotics in some form or another, and yogurt and other fermented foods are frequently hailed as healthy for the gut because they contain live bacteria. Probiotics are food or supplements that contain living microbes intended to support or improve your microbiome’s health. If your favorite yogurt contains �live and active cultures,� you are getting a dose of probiotics along with your breakfast. These microbes are thought to bolster or replace the bacteria communities in the gut of people.
�Cites:
Biotics Education Team. �Impact of Diet on Baby’s Microbiome.� Biotics Research Blog, blog.bioticsresearch.com/impact-of-diet-on-babys-microbiome.
Lewis, Sarah. �Probiotics and Prebiotics: What’s the Difference?� Healthline, Healthline Media, 3 June 2017, www.healthline.com/nutrition/probiotics-and-prebiotics.
Stewart, Christopher J., et al. �Temporal Development of the Gut Microbiome in Early Childhood from the TEDDY Study.� Nature News, Nature Publishing Group, 24 Oct. 2018, www.nature.com/articles/s41586-018-0617-x.
Veereman-Wauters, Gigi. �Application of Prebiotics in Infant Foods.� The British Journal of Nutrition, U.S. National Library of Medicine, Apr. 2005, www.ncbi.nlm.nih.gov/pubmed/15877896.
As humans, we depend on microbiomes to stay alive. Microbiomes are essential in fighting off germs and maintaining health. The development of microbiomes begins in utero where the microbes have been isolated to the placenta, fetal membranes, amniotic fluid, and umbilical cord blood, but are mainly transferred from mother to child during birth in a process referred to as “seeding” (1,2). “Seeding”� occurs as the child passes through the mothers vaginal canal and becomes coated in her microbiome. In addition to this, small amounts of microbiomes get transferred to the child as the mother breastfeeds. This early introduction from mother to infant serves as an inoculation process with long term health outcomes for the newborn (2). With the number of cesarean births being higher this decade than in the past, you may find yourself asking, “How does a cesarean birth affect my child’s microbiomes?”
Vaginal
With vaginal births still being the most common way of delivery (68%), these children are seen to have overall better health throughout their lifetime than those born via cesarian (2). Vaginal birth is the most effective way to spread the microbiomes to the child’s skin, but studies have found that microbiomes do differ between ethnic groups. Microbiomes are made up of multiple bacterias and specifically, women with a higher pH have a smaller community of protective biomes. It has also been seen that the gut microbiota in pregnant women with gestational diabetes, tend to have an increased abundance of disease-associated microbes (2). That being said, the pH and mothers gut microbes play a significant role in the types of microbiomes that get transferred to their child.
Cesarean
There are generally two ways a child ends up being born via cesarean, labor ending in a cesarean, or a planned cesarean with no labor attempted. Children who are born via cesarean with labor attempted first, have a slightly higher number of microbiomes due to the vaginal fluids exposed to them during labor than that born elective cesarean. The most effective way a mother can transfer microbiomes to their newborn via cesarean is to “incubate” a cloth for 1 hour in their vaginal canal. When the infant is born,� the doctors rub the child’s mouth, eyes, and skin with the cloth that was previously incubated within minutes after birth (2). This process ensures that the child will have microbiomes more closely related to those born vaginally. Children born elective cesarean without using the incubation method, show fewer gut microbiomes related to their mother, but rather have more skin and oral microbes, and bacteria due to the operating room (2).
Children who are born via cesarean, whether labor was attempted first or not, are more likely to develop immune-related disorders such as asthma, allergies,� inflammatory bowel disease, and obesity (2). This is directly linked to not being “seeded” by the mother. Furthermore, adults who were born via cesarean contain a fecal microbiota that is drastically different than adults who were born vaginally (2).
The purpose of the female reproductive system is to reproduce and birth. Therefore, the best route will always be vaginal if it is safe for baby and mom. This being said, a cesarean is not a bad way to bring a child into the world. The child will just face more skin irritability and have a greater risk of developing health issues due to not receiving the same microbiomes as a child born vaginally. – Kenna Vaughn, Health Coach Insight
References:
(1) Aagaard, Kjersti, et al. �The Placenta Harbors a Unique Microbiome.� Science Translational Medicine, U.S. National Library of Medicine, 21 May 2014, www.ncbi.nlm.nih.gov/pmc/articles/PMC4929217.
(2) Dunn, Alexis B, et al. �The Maternal Infant Microbiome: Considerations for Labor and Birth.� MCN. The American Journal of Maternal Child Nursing, U.S. National Library of Medicine, 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5648605/.
You hear many people talk about the benefits of walking but may not know how it applies to you. Walking regularly can be exceptionally helpful if you have back pain by providing the spine with added support and increased blood flow. These three spinal health benefits of walking should be enough to convince you.
Walking Aids in Rehydrating Your Spinal Discs
Gravity is not your friend. Well, not when it comes to your back. From the time you get out of bed until you lay down again at the end of the day, the pressure of gravity compresses your spine. When your spine is compressed, that means your spinal discs are too. These fluid-filled discs provide a cushion for your vertebrae, but the constant compression that occurs throughout the day due to regular activity squeezes the fluid out of them.
Dehydrated discs can cause back pain and structural problems. That is why restful sleep and staying hydrated are essential for spinal health.
Walk because it increases circulation throughout your body, including your spine. This increased blood flow helps to rehydrate your discs that improve your spinal health. It also helps keep your spine younger, staving off the effects of the aging process.
Walking Relieves Back Pain and Reduces Stress to the Spine
Walking provides an excellent low impact aerobic workout, and it increases blood flow which helps improve mobility, flexibility, and range of motion. When you incorporate stretching, you can reap even more of the benefits of a healthy spine.
The human body is made to move. When you don’t move or are sedentary, your muscles become stiff and inflexible. Moving prevents that, but even if you are experiencing some stiffness, walking, stretching, and movement can help you regain that flexibility.
You will also find that walking regularly also helps with stress relief. Lower back pain is a prevalent stress symptom, but walking combats its effects by encouraging dopamine release.
When you are stressed, your pain sensitivity increases, you feel pain more acutely, and it is more challenging to manage. By reducing your stress level, you also make your pain more manageable but, at the same time, minimize lower back pain.
Walking Improves Posture
When you don’t use your muscles, they become weak and inflexible and cannot do their intended job. The back forces are designed to provide support to the spine, and when they are not used, they can atrophy and weaken, resulting in stooped or other improper posture.
Poor posture causes back pain by putting more pressure on the spine, leading to pain, soreness, tension, and headaches. Without the necessary support, it can also lead to misalignment of the spine, which can cause problems.
Walking strengthens the supporting muscle groups so that your back muscles get more robust, and your spine gets the structural support needed. As your back muscles get stronger, your body will naturally begin to adopt a correct posture. The benefits of good posture include improved organ function, reduced pain, less fatigue, and easier breathing.
Walking is good for your whole body as well as your mind. When you walk to reduce back pain, you are also doing great things for your body. If you have any questions about proper form or achieving a better, healthier posture, your chiropractor can help you. The spine is such an essential part of the body; it does so much. Please do your best to protect it and keep it in good health. In return, it will save you from moving for a long, long time.
Now in the heart of the school year � new shoes, haircuts, homework, and their bulging backpacks. Think about the backpack your child is carrying. Sure, they load them up with books, but did you know that wearing a heavy backpack for a long time can actually hurt your child? The American Academy of Pediatrics (AAP) has provided some helpful guidelines for choosing a backpack for your child and avoiding the injury that can result from one that is too heavy.
What are the health risks of a heavy backpack?
Wearing a heavy backpack can strain the shoulders, back, and neck. As the child�s body tries to compensate for the extra weight, such as leaning forward, it can adopt positions that put the spine out of alignment. It can also cause the muscles to fatigue and weaken. This results in poor posture and a misaligned spine.
The longer he or she carries the extra weight, the worse it gets. Over time, the child can experience pain, stiffness, and problems with flexibility and range of motion. This can significantly increase the child�s potential for injury. The effects may include backache, sore or stiff neck, sore shoulders, and headaches.
How heavy is too heavy for a child�s backpack?
According to the AAP, a child�s backpack should weigh less than 10 to 20 percent of his or her body weight � and no more. However, a Consumer Reports survey showed that the lower end of the range, around 10 percent or less, is preferable. In short, the lighter the backpack, the healthier it is for your child. A good rule of thumb is to observe your child wearing the backpack. If they are stooped or leaning forward, it is too heavy.
Children who are shorter, as well as girls, may be more prone to back pain caused by carrying heavy backpacks. This means that for these children you need to aim for even lighter weights. Children who are overweight may also be at risk for injury. The excess weight already puts a strain on their joints and muscles; the heavy backpack exacerbates the situation.
Children who wear their backpack over one shoulder also increase their risk of injury. This puts all the weight on one side, causing the child to bend or lean in an effort to compensate for the off-kilter weight. This can strain the shoulder and back, eventually causing injury and pain.
Helping your child avoid carrying a heavy backpack.
If you notice that your child cannot stand up straight while wearing the backpack, then it is too heavy. You should inspect your child�s backpack on a regular basis to test the heaviness. When purchasing a backpack, aim for wide, padded straps that are adjustable. It should fit the child well and to be too big. The straps should not be too loose. You want it to fit close to your child�s body and should come to just below the waist � but not too far. Don�t allow your child to carry the backpack on one shoulder, encourage them to wear it on both shoulders. This distributes the weight more evenly.
If your child is carrying a heavy backpack, you may need to talk to their teacher to see what is necessary for him or her to carry daily, and what can be left at home or at school. Work together to find ways to lighten the load and avoid injury. Also, keep in mind, your child may not bring your attention to the fact that their backpack is too heavy. It is up to you to observe and intervene for them.
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