Franklin Chiropractor | Lower Crossed Syndrome Help yourself
Lower Crossed Syndrome Some Things That You Can Do To Help Yourself – Part I Sleep Posture – Your mattress and the position you sleep in may affect your condition. Your Franklin Chiropractor recommends that you choose a mattress that provides medium or firm support, such as a tempur-pedic or adjustable airbed. Avoid waterbeds, thick pillow tops and soft, sagging mattresses. Always sleep on your back with a pillow either underneath your knees or on your side with a pillow between your knees. Avoid sleeping on your stomach. Keep your neck and back covered while sleeping to avoid drafts that could cause potential muscle spasms. Exercise- Aerobic -Your Franklin Chiropractor recommends Aerobic exercise. This requires your heart and lungs to work harder. Aim to get at least 20-30 minutes of exercise daily, 4-6 times per week to help prevent problems ranging from heart disease to back pain. Start off gradually, and consult your doctor to determine your appropriate level of exercise. Vary your activities to prevent overuse injuries. Examples include – Walking, swimming running, bicycling and low impact aerobics. Work out with a friend for motivation. Make sure that you are still able to talk while exercising (referred to as the “talk test”).Workstation Ergonomics -Ergonomics is the science of adjusting your workstation to minimize strain in the following ways: Maintain proper body position and alignment while sitting at your desk – Hips, knees and elbows at 90 degrees, shoulders relaxed, feet flat on floor or footrest. Wrists should not be bent while at the keyboard. Forearms and wrists should not be leaning on a hard edge. Use audio equipment that keeps you from bending your neck (i.e., Bluetooth, speakerphones, headsets). Monitors should be visible without leaning or straining and the top line of type should be 15 degrees below eye level. Use a lumber roll for lower back support. Avoid sitting on anything that would create an imbalance or uneven pressure (like your wallet). Take a 10-second break every 20 minutes: Micro activities include: standing, walking, or moving your head in a “plus sign” fashion. Periodically, perform the “Brugger relief position” -Position your body at the chair’s edge, feet pointed outward. Weight should be on your legs and your abdomen should be relaxed. Tilt your pelvis forward, lift your sternum, arch your back, drop your arms, and roll out your palms while squeezing your shoulders together. Take a few deep cleansing breaths. Lifting Mechanics -Here are some tips to help you lift safely: Avoid lifting or flexing before you’ve had the chance to warm up your muscles (especially when you first awaken or after sitting or stooping for a period of time). To lift, stand close directly facing object with your feet shoulder width apart. Squat down by bending with your knees, not your back. Imagine a fluorescent light tube strapped to your head and hips when be nding. Don’t “break” the tube with improper movements. Tuck your chin to help keep your spine aligned. Slowly lift by thrusting your hips forward while straightening your legs. Keep the object close to your body, within your powerzone” between your hips and chest. Do not twist your body, if you must turn while carrying an object, re position your feet, not your torso. An alternative lifting technique for smaller objects your Franklin Chiropractor recommends the golfers lift. Swing one leg directly behind you. Keep your back straight while your body leans forward. Placing one hand on your thigh or a sturdy object may help. Exercise- Resistance -Resistance exercise involves pushing and pulling against weights or resistance. Resistance exercise should be performed three to four times a week. Consider the following: Lifting lighter weights for higher repetitions (12-20) will build strength and endurance. Lifting heavier weights for fewer reps (6-10) builds strengths but increases risk of injury. Make sure that you alternate your routine between “pusher” and “puller,” muscles, ideally working them on different days. “Pushers” include: Shoulders, chest, triceps, abs, quadriceps, and calves. “Pullers” include: Biceps, back and posterior shoulder muscles and hamstrings. Always check with your doctor before starting any exercise program. Standing – To avoid extra stress on your spine while standing: Avoid high-heeled shoes or boots Use a footrest If excessive standing can’t be avoided, consider shock absorbent shoes or an anti-fatigue mat. Lumbar Support Cushion – Sitting without proper support is a common contributor to back pain, so make sure you: Sit all the way back in chairs and car seats to promote proper posture. Adjust the lumbar support in your car to fit your back. Consider a “lumbar support pillow” to make sitting more comfortable. Footwear -Improperly supported feet can affect the alignment of all of the structures above. Your Franklin Chiropractor can fit you for custom orthotics or you can do the following: Avoid going barefoot or wearing shoes that lack support (i.e. flip-flops). The following brands of sandals provide better than average arch support: Naot, Fit Flops, Orthoheels, Abeo, Vionic and Yellow box. Avoid high-heeled shoes or boots (keep heels to a maximum of 1½ inches, especially if you are going to be doing a lot of walking). “Cross-trainer” athletic shoes tend to provide the best all around support and shock absorption for daily activities. Patients with fallen arches should consider adding arch supports or orthotics. Repair or replace shoes with worn soles or heels. Deconditioning – Proper maintenance is required for most things that we care about and this is particularly true of our body. The natural agin g tendency to become more sedentary leads to a loss of strength, flexibility, mobility and balance. This will occur as a certainty unless you make a conscious effort to stay in better shape. Relative to your condition, you can count on stronger muscles to provide more support and stave off fatigue better than weakened ones. You can count on flexible joints to resist strain and ache less if you keep them moving. Every day, your Franklin Chiropractor recommends you make an effort to avoid deconditioning- not just for your current problem but for your overall well-being and health. Make time in your day to walk and stretch more. Even little efforts can be very beneficial, like choosing parking spots that require more walking and taking the stairs versus an elevator. Not everyone can expect to become an elite athlete but we can all strive to improve just a little bit every day. 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 com pletely.
As you squat, do not let your knees move forward over your toes. To stand up, contract your buttocks and thrust your hips forward. 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. Sleep Habits -Your Franklin Chiropractor recommend 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