BlogThe following blog posts are based on my professional opinion of Chiropractic, my personal experience, Chiropractic adjustment options, and the effects that may or may not occur. These comments are general and are not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of a qualified health provider with any questions you may have.
Here are some tips for when your low back injury is healed, but we want to slowly get back into the gym.
#1 – go slowly
#2 – single leg work to balance out any poor muscle patterns
#3 – neutral core work followed by more advanced core work
Watch the video to learn more or email me at firstname.lastname@example.org
Hello Campbell Care Centre Community!
If you know what a “herniated disc” is…
Then you might be interested in learning how to stretch it out for relief.
Here are the top 3 exercise positions Dr. Michelle recommends for a disc injury…
( Remember if something doesn’t feel quite right with these or any exercises, see your health professional to get it checked out )
Back to work we go!
Here are some tips for the best way to sit in your chair.
* Sit upright and all the way to the back. Place a support cushion or roll against the arch of your low back for lumbar spine support. Here are some tips to help you adjust your chair:
* Stand in front of the chair and adjust the height so that the highest point of the seat is just below your knee.
* Sit on the chair and make sure that your knees are bent at approximately a 90-degree angle when your feet are flat on the floor.
* Adjust the backrest forwards and backwards as well as up and down until it fits the hollow in your lower back.
* Sit upright with your arms hanging by your sides. Bend your elbows at about a right angle and adjust the armrest height until they barely touch the undersides of the elbows. Remove the armrest from the chair if the right level cannot be achieved.
Lastly, don’t forget to take a quick stretch break or change position every 30 minutes. Your back, neck and shoulders will thank you for it!
Did you know…. a muscle cramp happens when a muscle gets tight (contracts) without you trying to tighten it. This often occurs when a muscle is overused or injured. You’re more likely to get a cramp if you exercise when you haven’t had enough fluid or when you have low levels of minerals such as potassium or calcium.
In turn, if your muscle cells are dehydrated and lack fluid, you won’t feel as good as you could after your massage, defeating the purpose.
When should you drink water?
The number one clue that tells you you need to drink is thirst. This is our body’s way of telling us our fluid levels are too low. If you feel thirsty, chances are you are already dehydrated. Drinking water both before and after your massage is ideal.
Not only does drinking water support your muscles, but it also helps to support your kidneys as they filter your blood to get rid of unwanted waste which is needed for your overall health.
There are many things you can drink to stay hydrated, but water is your best choice.
Sports drinks, for example, are popular for athletes because they replenish some of the sugar the muscles burned, and some of the electrolytes (minerals) that were released in sweat. Sports drinks can be a good idea for endurance athletes and those who are physically active for long periods of time. But for most people, sports drinks can have way too much unneeded sugar.