Franklin Chiropractor | Lower Crossed Syndrome get it taken care of
Lower Crossed Syndrome – Things you can do to help yourself– Part II Recommendations from Your Franklin Chiropractor 1.Squatting -Depending on your form, “squatting” is a task that can be either a good exercise or a terrible agitator of your problem. A couple simple rules, that if followed correctly, can keep you squatting pain free. Before you begin, place a chair behind you as a safety stop to minimize the chance of falling. Begin with your feet slightly wider than shoulder width Hold your arms in front of you to counterbalance your weight and offset the tendency to fall backward. The primary step to squatting properly is to start by moving your hips. Imagine sitting down onto the edge of a chair. Squat down to touch your bottom to the chair without actually sitting down completely. As you squat, do not let your knees move forward over your toes. To stand up, contract your buttocks and thrust your hips forward.2. Arising From a Chair -The simple act of arising from a chair improperly can injure your low back. The following tips can help you minimize strain when you stand up. First, slide forward so that only your tailbone is on the front of the chair. Spread your feet slightly more than shoulder width. Lean forward, but be sure not to bend your back, as you tighten your abdominal muscles. Thrust your hips forward and stand up. When available, use armrests to help push up. 3. Sleep Habits -Your Franklin Chiropractor recommends sleeping for 7-9 hours per night. Even small deficits can pose problems like decreased athleticism, diminished brain function, increased inflammation and a greater likelihood to get sick- sleeping only 6 hours per night makes you four times more likely to catch a cold when compared to sleeping 7 or more hours. Follow these additional tips for better sleep: •Limit screen time before retiring- the blue light emitted from computer monitors, phones and TV’s can limit melatonin production and adversely affect sleep. Try reading from a book or magazine instead. •Ideally, eat your last meal 3-4 hours before bedtime and especially limit heavy, spicy or high-fat foods. Ration how much you drink before bedtime to minimize bathroom breaks. Particularly limit caffeine in the afternoon and evening- caffeine has a half-life of 6-9 hours and can keep you awake long after the last sip. •Stick to a sleep schedule, trying to retire and arise at the same time each day, including weekends. •Sleep on a comfortable mattress and pillow. Choose 100% cotton sleep clothes and sheets over synthetic materials (i.e. polyester). Some research has suggested that your “deep” REM sleep improves when your mattress is oriented so that your body is aligned North and South as opposed to East and West. •Most people sleep best in a cool room; ideally between 60-67 degrees F. 4.Yoga -Yoga is a popular method to stretch and strengthen the body and is recommended by your Franklin Chiropractor. Many people enjoy yoga and it can
be performed in groups or individually. Studies suggest that yoga may help reduce chronic pain and improve your ability to walk and move. Regular yoga exercises might have other health benefits such as reducing heart rate and blood pressure, and may even help relieve anxiety and depression. Follow these yoga tips to stay healthy: •If you’re new to yoga, find a reputable, experienced instructor and start with a Level I or Beginners class. •Start slowly and stay within your limits; don’t feel bad if you need to slow down or skip some poses. Listen to your body and avoid any position that causes pain. Remember this is all about relaxation, not competition. •Don’t compare yourself to others. Everyone has varying levels of flexibility and experience. Be patient. Like any other athletic activity, practice makes perfect (or at least better). 5.Mattress Replacement -The age and quality of your mattress have a major impact on how you feel. A worn-out mattress can certainly contribute to back and neck problems. Most experts agree that traditional mattresses should be replaced every 5-8 years. Since you spend about one third of your life in bed, choosing the right mattress is critical. Unfortunately, mattress selection is a highly individual process as there is no single “best” mattress. The following tips from your Franklin Chiropractor will help you make an informed decision: *Choose a medium-firm model. Mattresses that are either too soft or excessively firm can aggravate back pain. *Keep the pillow-top relatively thin. An excessively plush topper is the equivalent of placing a cheap mattress on top of a good one. *Always replace the box spring foundation when you replace the mattress. *Don’t choose the most expensive mattress in the store- but don’t set your budget unreasonably low. Bargain mattresses are not a good option in the opinion of your Franklin Chiropractor. Your savings should be focused on avoiding unnecessary add-ons (mattress covers, custom sheets, pillows, etc). *Look for vendors that provide an in-home warranty that allows you to exchange the mattress if it does not meet your expectations. *Your Franklin chiropractor may be able to provide additional suggestions to help you choose between, coil spring, memory foam, water and air beds. 6.Entering & Exiting a Vehicle -Entering and exiting your vehicle is a potential risky activity for low back pain sufferers. Follow these tips to limit problems: •To enter the vehicle, open the door and stand with your back to the seat, legs close to the side of the vehicle. For larger vehicles, you may wish to begin by standing on the running board. Place your hands on the door and door frame to keep your movements slow and controlled then slowly lower your body into the vehicle. •Tuck your head into the vehicle. Keep your knees close to each other, as though they have been taped together, brace your abdomen as though you are about to be punched in the stomach and pivot your body as a whole without twisting or bending at the waist. You may grasp the steering wheel with your right hand to help you pivot. •Use a lumbar roll or other support to help maintain good posture. Position the roll
slightly above your belt to support the “small of your back”. Adjust your seat so that your knees are slightly lower than your hips. Try to avoid prolonged car rides- take frequent breaks. •Before exiting, create adequate space by pushing your vehicle seat back as far as possible and move the steering wheel up and out of the way. To exit, first scoot slightly to the door side edge of your seat, then keep your knees together and pivot with the same cautions that you used to enter the vehicle. When your feet are shoulder width apart and firmly on the ground or running board, grasp the door and door frame, lean forward, but be sure not to bend your back, as you tighten your abdominal muscles. Slowly thrust your hips forward to stand up.