Chiropractic Essentials:
Tips For A Happy Back
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A healthy spine is essential for a healthy lifestyle. Here are some recommendations for spinal health from The American Chiropractic Association:
When sitting:
You want to try to maintain the natural curve in your lower back. Sit straight-backed with your head up, keeping your knees slightly higher than your hips. Always avoid slouching.
When standing:
Keep one foot slightly in front of the other, with your knees bent slightly, to relieve pressure off the lower back. Also, don't bend forward at the waist for prolonged periods of time.
When lifting or reaching:
Never bend at the waist to lift items off the floor. Instead, bend at the knees, and pick the item up using your legs, not your back. If an item is too heavy to lift, push it (using your legs) rather than pulling it. Avoid twisting! Twisting is one of the most dangerous movements for your spine, especially when lifting. If you are reaching for something above shoulder level, stand on a stool. Straining to reach may not only hurt your mid-back and neck, but it can also cause shoulder problems.
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“The doctor of the future will give no medication, but will interest his patients in the care of the human frame, diet and in the cause & prevention of disease.”
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People at-risk for RSI (Repetitive Strain Injuries) are those who employ their hands, arms, etc. for repetitive motions that can lead to tendinitis, tennis and golfer's elbow, Carpal Tunnel Syndrome, and Nintendo/Blackberry thumb.
Repetitive motions, without isolation, cause a gradual wearing down of muscles and soft tissues, leading to discomfort, full-blown pain, and worst-case scenario, a complete deterioration of the ability to perform life's most basic functions.
So, typists, dentists, gamers, carpenters, graphic designers, knitters, musicians, etc., you need to be aware of the effects of RSI, and know that prevention is key.
You can test yourself in two ways to determine if you're at high risk.
1. Place a hand to your cheek. If it's cold, you're not ready to work. Wear fingerless gloves to warm your hands up and get your blood flowing.
2. Hold your hand parallel to the ground with fingers outstretched. Now try to bend your pinky toward the inside of your palm. If you can do that without moving your other fingers, you're part of the 63% who face less risk of RSI. Otherwise, your risk is greater.
What else can you do?
In addition to wearing fingerless gloves, drink a gallon of water a day to help maintain micro-circulation all the way to your fingertips.
Additionally, make exercise, good posture, and regular breaks from repetitive rhythms part of your daily life.
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Meditation can take a number of different forms, just as your body can take many different positions during meditation. Whether you choose to sit straight up in a chair, use cushions for support on the floor, or find a full lotus position, it's important that you listen to your body and sit in a position that's comfortable and healthy during meditation.
Pain and discomfort can distract you from reaching the meditative state you desire, so learn to pay attention when your body is telling you something is wrong with the way you're sitting. The following are some guidelines to keep in mind when assuming a good posture to keep you both comfortable and aware during meditation:
1. Your spine has a natural tendency to be slightly hollowed, so you should keep it upright.
2. Your spine should be relaxed, but not slumped so that there is an exaggerated hollow in your lower spine.
3. Relax your shoulders, keeping them slightly rolled back and down.
4. Rest your hands on your lap or a cushion so that your arms are supported and relaxed.
5. Balance your head evenly, with your chin tucked in slightly.
6. The back of your neck should be long, open, and relaxed.
7. Relax your face completely, with your brow smooth, eyes closed and relaxed, your jaw lose, and your tongue relaxed - just touching the back of your teeth.
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Smoothie Recipes for Health & Vitality
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Drinking smoothies is one of the best ways to quickly get easily absorbed nutrients into your body. Smoothies are liquid and therefore are more easily broken down, which makes them a gentle, nourishing meal.
Green Power Smoothie:
- 1 cup liquid- water, juice, or soy/rice milk
- 1 cup spinach
- 1 serving greens product (Greens+ is a highly recommended option)
- 1 frozen banana
- 1/4 cup frozen blueberries
Optional: 1 scoop protein powder
Almond Butter Fruit Smoothie:
- 1 cup liquid- water, juice, or soy/almond milk
- 1 scoop protein powder
- 2 tablespoons almond butter
- 1 frozen banana
- 1/4 cup strawberries
- 1/4 cup frozen blueberries
By using frozen banana, you eliminate the need for ice, and by freezing the blueberries, you increase their antioxidant power. Whey or hemp proteins are especially easy for the body to digest, so look for a protein powder based on that criteria. You can use any kind of fruit in making your smoothie, so get wild and have fun!
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