What Do Normal Spine Curve and Alignment Look Like?

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Many people of various ages struggle with posture issues and related back pain. Alignment issues can manifest themselves many different ways, from the mildly inconvenient to the debilitating. Your spine (and the muscles that surround it) is at the root of all these problems.

Proper spinal curve and alignment are essential for a healthy back and optimal wellbeing. But before we explore what chiropractic treatment can do for you, you should know a bit about what a healthy spine looks like.

What is the Natural Shape of the Spine?

Looking at your spine from behind, it should appear straight up and down with no deviations. Any small or large curves in your spine to the left or right from this angle may be investigated as potential Scoliosis.

From the side, your spine should make a gentle “S” shape. The spine has three main curves. Your neck and your lower back should have a slight concave curve (curved in toward the front of the body). These two parts of your spine are called the cervical spine and lumbar spine, respectively. Your upper back, known as the thoracic spine, should have a convex curve (in which the spine curves out behind you).

Abnormal Spinal Shape

Lordosis is a condition that refers to an excessive inward curve of the spine, and Kyphosis refers to an abnormally exaggerated outward curve. However, these terms may also be used to describe the natural curvature of the spine.

Posture

Now that you know the basics of what a healthy back looks like, you and your chiropractor can get to work making a change. A critical factor to keep in mind is proper posture. Posture can be an indicator of spine health and an important tool in addressing issues.

As you move forward in your chiropractic treatment (or any accompanying treatments prescribed by your doctor), you will begin to experience reduced pain and mitigate future spinal alignment or posture issues.

Contact our office today to begin your journey toward optimal alignment and increased health!

Yoga Poses to Combat Back Pain

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Chronic pain in your back can quickly diminish your overall quality of life. Many people try to manage pain at home with over-the-counter pain relievers, but their efficacy may diminish over time. You’ll have better results if you address the underlying issue contributing to your back pain, instead of simply covering up the pain.

There are many ways to approach reducing your back pain. Among the most popular and least invasive options is low-impact yoga, which features poses to stretch and strengthen your back.

Chiropractic care can magnify improvements that result from regular yoga. Professional adjustments can decrease pain and improve your flexibility and range of motion. Combining the following poses with regular chiropractic visits can dramatically reduce your overall pain level.

Cat and Cow Poses

These two poses are often combined with one another to create a flowing motion that stretches and activates much of your spine.

Position yourself on your hands and knees with your back and hips in a neutral position. From there, you arch and round your back while gently dropping your head. This is called Cat Pose.

After holding for a few seconds, slowly drop your back, exaggerating the downward curve in your lumbar area while lifting your head. This is Cow Pose. Continue to rotate between the two.

Downward Facing Dog Pose

Downward Facing Dog is a somewhat more complex pose in which you create a triangle with your arms and your legs with your rear facing upward. So long as you keep your shoulders down and your core and arms engaged, this pose can provide both a wonderful back stretch and release of tense muscles in the lower back.

Triangle Pose

Starting with your feet slightly more than hip width apart, aim your front foot forward and your rear foot facing subtly outward and toward the side. Holding your arms up at shoulder level, reach toward your front foot and then bend gently forward, bringing your hand to rest on your ankle (or upper thigh or block). Sweep your other arm over your head and look upward. This is Triangle Pose. Hold at least 10 seconds and repeat on the other side.

This pose lengthens and strengthens torso muscles, which can reduce pain and pressure on your back.

[Related: Yoga Poses to Combat Neck Pain]

Child’s Pose

This pose involves sitting down, with your rear resting on your heels. You reach forward and down, bringing your forehead close to the floor while your arms stretch in front of you. You can deepen the stretch by slowly walking your hands forward. Child’s Pose elongates your back and releases muscular stress.

Especially if you are a beginner, you should practice yoga with a trained instructor to ensure safe and proper form. If you aren’t sure whether yoga is right for you, talk with your chiropractor to determine an appropriate back pain solution that supplements your regular adjustments.

How Are Weather and Joint Pain Related?

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Perhaps you’ve heard a family member report something along these lines: “My joints are acting up again – rain must be on the way.” But have you ever paid attention to whether their forecasting proved to be correct? While there haven’t been many concrete findings to explain the apparent connection between weather and joint pain or headaches, many professionals in the science and medical industry will tell you there are plausible theories.

Barometric Pressure

The weight of the atmosphere around us is called barometric pressure. As the weather changes, so does the weight of the air surrounding us. When the barometric pressure is reduced, there is less overall pressure (or compression) pushing on our bodies. This atmospheric “relief” could give body tissue room to swell, causing extra pressure or inflammation on or around the joints.

Increased Sensitivity

While changes in the body due to weather may be microscopic, they do exist. Those who suffer from chronic pain typically have sensitive nerve endings due to a previous injury, scarring build up, or another related condition. Though you might not hear them broadcast the pain constantly, many people with chronic pain may tell you they can feel a storm coming.

How to Relieve Pain from Cold Weather

While it doesn’t seem to matter if you move to a warmer or cooler climate, since the body adapts to even the slightest changes, there are still ways to relieve your pain. First, try to keep warm. Make sure to stretch and get your blood flowing before starting any activity in cold weather and wear warm clothes to keep your joints from losing too much heat.

A licensed chiropractor can reduce pain and stiffness and minimize the effects of future joint pain by addressing the root problem and helping to realign the joints. If you recognize your pain to be related to the weather, talk to your chiropractor about creating an action plan.

How Your Mental Health Affects Your Physical Health

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There’s a growing interest in the real-world implications of the mind-body connection. More and more doctors are realizing that a critical way to support optimal physical health is to ensure patients are mentally healthy first. Strong negative emotions can impact everything from your muscular tension levels to hormones in your body.

While there are many reasons to take care of your mental health, its profound impact on your physical health is among the most important.

Depression, high levels of stress, anxiety, and even loneliness can all impact your well-being. Medical conditions such as high blood pressure or stomach ulcers and events like heart attacks and strokes can often be correlated to emotional and mental health issues such as extreme and prolonged stress.

Address Mental and Emotional Health Issues Early

If you find yourself struggling with feelings of low self-worth, anxiety, isolation, or depression, find constructive ways to address them as soon as possible. Many people could benefit from talking to a loved one or a compassionate professional. Understanding the root of an issue can help you better process and release negative emotions and thought cycles.

Tapping into a creative outlet can also help reduce these issues. Writing, singing, dancing, or painting can help release negative feelings while boosting confidence, pride, and productivity. In addition to expressing yourself through a creative activity of your choice, look into other forms of stress release and ways to increase mindfulness.

[Related: Benefits of and Reasons for Regular Adjustments]

Meditation, Yoga, and Other Self Care Can Influence Your Outlook

Committing to regular personal time can be difficult, but the benefits are staggering. Spend at least 15 to 30 minutes each day doing something just for yourself. A brief morning meditation may cause you to feel calmer during the day and can help balance your blood pressure. No matter how you choose to do it (as long as it’s healthy and constructive!), daily self care is important if you want to find your way back to a calmer, healthier place.

Yoga or Tai Chi can also be great practices to cultivate mindfulness and strengthen the body. These physical exercises come with the added benefit of encouraging participants to live in the moment and honor the body’s natural abilities. Unlike more strenuous activities, most yoga classes and Tai Chi are low-impact, meaning people in virtually any physical shape can try them.

Massage Therapy Can Help Offset Stress-Related Issues

A host of health benefits are associated with manual therapies such as massage and chiropractic adjustments. In addition to treating specific physical symptoms of discomfort, these therapies can decrease stress, depression, and anxiety in many patients.

The reason why is simple: hands-on therapies result in the release of oxytocin, a hormone associated with both bonding and reduced stress hormones. Additionally, releasing physical tension can help you mentally and emotionally let go. Gentle touch, combined with an increased sense of physical well-being can improve both your physical and mental health.

Contact Spencer Chiropractic Center today to discuss how we can help!

How to Prevent Water Sports Injuries

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Whether you’re an outdoor sports enthusiast, a dabbler, or a full-blown adrenaline junkie, you’ve likely been trying to fit in plenty of active fun in the sun while the weather permits. For some, this may mean relaxing on the shore of your favorite lake or beach, and for others, it may mean taking advantage of water sport season.

While a great form of exercise during the summer months, like any activity, water sports can be dangerous without necessary precautions. Even if you consider yourself a seasoned pro, it is critical to prepare for the safest possible session on your waterskis, wakeboard, surfboard, jet ski, kayak, or other watercraft.

What to Do Before Hitting the Water

Water sport injury prevention is just as much what you do outside of the water as what you do in it. Here are a few tips on what to do before you get into the water to save you a world of potential trouble in the future.

Hydrate
Hydration is essential for the body in general, but it is particularly important during exercise and heat, and you’ll be experiencing both while out on the water in the summertime. The musculoskeletal system works best when it is hydrated, so drink up to prevent muscle cramping, tears, and strains.

Stretch
Stretching lowers the likelihood of injury on land and in the water. Do some dynamic warm-ups before practicing any sport, specifically focusing on mobility in the ankles, calves, and neck.

Inspect Your Gear
Inspect your gear to double check that everything is functioning as it should be. Rogue binding or loose screws can cause major problems down the line if they go unnoticed.

You may also want to bring supplemental gear that can increase your comfort and safety in and out of the water, such as a basic first aid kit for any minor bumps or scrapes, or even a specialized device to prevent swimmer’s ear by removing lodged water from your ears after any falls.

Wear a Helmet
Make sure your helmet is secure. A good rule of thumb: if you’re practicing a sport in which you’d even pause to consider wearing a helmet, you definitely should strap one on. Many people assume that water makes for a softer landing. In fact, water essentially turns to concrete above 15 mph, putting you at high risk for concussions. Wear protective headgear anytime you can, and be sure to replace it after a big fall if necessary.

What to Do While in the Water

Once you’ve completed a good warm-up session and secured your protective gear, it’s time to play! Just remember to keep your safety in mind at all times, and try not to get caught up in going too hard, too fast. Here are a few things you can do to prevent injuries once you’re in–or on–the water.

Choose Your Surrounding Area Carefully
Even if you take all the other precautions on this list, your surrounding environment can also cause injuries if you don’t scout it carefully. Avoid areas that are overly crowded. While you may know what you’re doing, someone else may not, which could result in their injuring you by accident. Know where you’re getting in and out of the water, and make sure you verify how deep it is before leaping in.

Pay Attention to the Weather
Summer weather is often agreeable, but there’s always a risk of a summer storm or high winds. Pay attention to what’s going on around you, so you don’t end up in the middle of a body of water when inclement weather hits. If anything seems off, head for land sooner rather than later.

Be Realistic
Know your experience level and practice accordingly. If you’re a novice, take it slow and progress gradually instead of rushing ahead several steps. When people try moves they aren’t prepared for, injuries tend to occur.

Despite our best planning and regardless of experience level, accidents happen. If you sustain an injury, even a seemingly minor one, seek treatment from a sports injury expert as soon as possible.

Spencer Chiropractic Center has the experience necessary to provide the care you need for recovery and to get you back into your chosen sport as soon as possible!