Healthy Spinal Column

Why not enhance your health by standing up and moving around a bit more? It is essential to take routine breaks from sitting to extend, stand, alter, or fix your posture or walk your workplace.

And while you are sitting, here are a couple of things to bear in mind.

  • Recline a little to reduce lower back pressure.
  • Guarantee your feet are flat on the flooring or a footrest.
  • Position the center of your computer system screen at eye level and tilt the display upwards somewhat.
  • Just utilize wrist rests while resting, not while typing.

Make it a concern to discover how to sit the best today.

The Upsurge of Text Neck

Whether we sit at a computer system all day, drive a lot, or utilize our smartphones excessively, we are all guilty of incorrect posture. More particularly, the forward head posture that you see on everybody all overlooking down on their cell phones. This leads to tension on the muscles of the lower cervical spinal column, otherwise understood as “Text Neck”.

When we lose the typical curve in the neck, we are much more vulnerable to muscle convulsion, discomfort, spine misalignments, and disc problems.

Text Neck is genuinely an epidemic in society nowadays, as everybody has a cellular phone, we are all guilty of overuse of these together with bad posture. This can have significant problems down the roadway. See your chiropractic doctor to get a postural examination, in addition to a workout and extending program that will promote much better posture and ideally bring back the standard cervical curve.


Proper eating habits combined with effective chiropractic treatment when needed will help you lead a happier, healthier life with less pain. It helps if the entire family is participating with good eating habits, so you are not tempted to overeat or focus too much on the wrong foods. Remember that a good diet does allow for treats but keep them in moderation.

No Quick Fixes

The human body does not change overnight. So, if you are overweight, out of shape, or simply not eating right, you will need to make gradual changes to your diet and exercise program. You should set reasonable, long-term goals and focus on the daily effort to eat the right foods. You can start by adding a little extra time to walk, stretch, or engage in light exercise that expands gradually as your body starts to change.

The same is true for eating the right food. Choose one new healthy food and add it to your diet. Make gradual changes so that the new foods become the ones you enjoy. It’s okay to indulge every so often if you are eating healthy and exercising.

Eating Healthy is Not Expensive

While there are many healthy foods which are priced higher compared to products that are not as good for you. You can save money by choosing healthy foods that can be purchased in bulk or require a little more preparation. Buying in bulk and preparing food can help you save a considerable amount whether you eat healthy or not. But your focus should be on purchasing healthy foods that are not processed, such as fruits and vegetables along with lean means or beans to provide plenty of protein.

Focus on Healthy Eating, not Dieting

The reason why so many diets fail is because people eat less food over a short period and then go back to their normal eating habits. Unless you are ordered by your doctor, going on a strict diet will only result in a temporary weight loss that goes away as soon as you get back to your old eating habits. Instead, focus on slowly changing your diet over time to become healthier. That way, you can eat healthy all the time and lose the weight.

Lose Weight, Less Back Pain

The heavier you are, the more pressure you are putting on your back muscles. Back pain is the most common medical ailment in the world. By reducing your weight to normal levels and engaging in proper exercise, you can strengthen your back muscles while taking the excess load off your spine. This means fewer instances of back pain due to muscle strain.

Getting everyone on board in your family provides positive reinforcement that helps everyone. Remember to make gradual changes and before you know it, you’ll lose weight and be in better shape. Eating right and having the proper chiropractic treatment when needed will help you maintain a healthy weight and stay flexible which reduces back and neck pain. Be sure to follow a daily exercise routine to keep the muscles in shape. Plus, enjoy good food which benefits the body.



One product that has been gaining traction in the public eye in recent years is the weighted blanket. This is a blanket that has weights which holds it tightly against the body compared to a normal blanket. The focus of weighted blankets has been in large part psychological. The feeling of being hugged or held while falling asleep is something many people find more comforting.

However, new research is indicating that weighted blankets can also help in muscle recovery. This means that for those who exercise frequently, especially those who engage in resistance or weightlifting routines, a weighted blanket may help the muscles recover faster and more completely before the next session.

How It Works

The concept is simple enough, a weighted blanket provides a subconscious feeling of being in a protected cocoon. The deep pressure which is not uncomfortable allows a person to feel better, more relaxed, and ready for sleep. While weighted blankets are considered a recent fad, they have been used in hospitals for decades.

In addition to the added weight, the blanket provides stronger contact with the skin which helps to calm the nerves. The production of melatonin and serotonin increase which aids in faster, better sleep while the cortisol which prevents the mind from relaxing is reduced. This means that your mood is improved, you fall asleep faster, and you wake up feeling more refreshed.

Besides being refreshed, one of the benefits is that your mood improves. Your mood may be dictated in large part by the amount of sleep you are getting. By getting a deeper, more relaxing sleep, you may be in a far better mood along with feeling less muscle soreness.

Faster Muscle Recovery

Even if you have little trouble falling asleep, a premium anxiety/weighted blanket provides for better muscle recovery thanks to the deeper, more relaxing sleep you will enjoy. You’ll notice this if you engage in cross fit or high intensity interval training (HIIT) which usually results in sore muscles the next day. A weighted blanket provides for better, deeper sleep which means that the muscles recover faster, so they feel less sore. You will also have greater energy as a result.

This means you are less tired and more energetic for the day. It also helps in maintaining a proper exercise routine as you feel better for the next workout. Of course, you will need to eat a healthy diet with plenty of protein which will rebuild the muscle tissues, but a weighted blanket can assist in the process. You will need to find the right weighted blanket which provides for the cocooning effect while still being soft and breathable.

Investing in a weighted blanket provides positive benefits for those who exercise frequently and have trouble falling asleep. By providing better, deeper sleep, an athlete can recover faster and feel more refreshed, so they can get more out of their next exercise session. The weighted blankets work for athletes and anyone else who wants faster muscle recovery through better sleep.

Back Pain

Back pain is the most common medical ailment in the world. More people suffer from lower back pain than any other type of pain that is generated from the muscles. There are several reasons why people suffer from this type of pain, but one way to combat it is by strengthening the muscles in the back. Strong back muscles combined with proper posture can not only lessen back pain, it can even prevent many instances of the pain occurring in the first place.

What follows are seven simple core exercises you can perform to prevent back pain from occurring. Be sure to start slowly and perform the exercises correctly for maximum results. In 15 minutes per day, you can improve your core muscles which strengthen the lower back.


Lay on your back with the knees up. Squeeze your buttocks and raise them off the floor. This works the lower back muscles gently. Do ten repetitions and hold for five seconds, slowly lowering your buttocks back to the floor.

Lower Trunk Rotations

Same initial position as bridging, but instead you move the knees together from one side to the other trying to reach the floor with them. Keep the shoulders flat on the floor. This stretches the back muscles gently. Do ten repetitions and hold each side for five seconds.

Cat and Camel

On your hands and knees, raise up and then lower your back, assuming the positions of a cat and camel respectively. It may look a little funny at first, but this works the muscles gently, providing for greater strength and flexibility. Do ten repetitions and hold each position for five seconds.

Quadruple Alternate Arm and Leg

On your hands and knees, stretch right arm straight forward and left leg straight backward. Hold for five seconds and alternate with left arm and right leg. Do ten repetitions for each side and keep the movement smooth and simple.

Single Knee to Chest

Lay on your back, pull up the knee to the chest. This is more of a stretch, so keep your other leg bent to prevent any sharp pain. Draw in your stomach and hold the stretch. Do ten repetitions and hold for five seconds.

Standing Extensions

Stand straight up, put hands on hips, and lean gently backwards until you reach maximum extension without falling. Do ten repetitions and hold at full extension for five seconds.

Squeezing Shoulder Blades

Simply pull your arms back in an attempt to push your shoulder blades down and back. Do not try to force the muscles, simply work them by standing straight and putting your elbows in your back pocket. Do ten repetitions and hold for five second each.

These seven core exercises combined with a proper diet to keep your weight at normal levels can prevent many instances of lower back pain. By performing these exercises regularly, you keep your back muscles strong and flexible, so that you greatly lower the risk of having to experience lower back pain again.

Neck Exercises

The muscles in your neck are subject to a considerable amount of flexing, stretching, and overall posture that may increase the tension and tightness. The proper stretching exercises can help to relieve the tension in the muscles which means reduced pain, tension, and fatigue. What follows are a few simple physio neck stretches and exercises that can lower the tension levels while creating stronger, more flexible muscles in the neck area.

You can be seated when doing these exercises. Be sure you are sitting up straight by trying to point the crown of your head towards the ceiling.

Shoulder Roll

Simply roll your shoulders in a backward motion, shrugging them at the top and lowering them at the bottom. This loosens up the shoulders and helps to release tension in the neck.

Chin to Chest

Without moving your shoulders or back, lower your chin to your chest and hold. Stretch the back of your neck. You can put your hands on top of your head if you want.

Ear to Shoulder

Lower one ear towards your shoulder, hold, and repeat on the other side. Keep everything else still and feel the stretch. Do a few of them to stretch the muscles.

Side to Side

While keeping the body still, rotate your head so that you face one side of your body, then slowly rotate t the other side. Try to line up your nose with the direction of your shoulder. You can even point your nose down to the shoulder for an additional stretch. Repeat on each side, pointing the nose down to the armpit.

Nose to Knee

Pull shoulders back, place hand on top of your head, and look downward towards one leg. Line up your nose with your knee and use your hand to help stretch the muscles in the back of your neck. Repeat on each side a few times. Keep the opposite hand behind the body and hold the chair if you so wish.

Shoulder Push

Interlock your fingers with the palms facing inward and stretch your arms forward straight in front of your body. Let your arms reach full extension and dip the head forward putting your chin down to the chest. Then, unlock your fingers and pull your arms behind you, stretching the shoulders backwards while keeping your chin tucked.

After completing these exercises, be sure to breathe in and out a few times to release whatever remaining tension you have in your body. These exercises will fully stretch the neck and shoulder muscles causing them to strengthen and relax, so you can release any tension. It’s also a good routine to perform before you start an exercise program as it gets the muscles ready.

By taking a few minutes to perform these exercises daily, you can release the tension in your neck muscles. This may prevent neck pain, headaches, and fatigue when performed properly. It is recommended that before you start this program, that you see your doctor if you have been experiencing constant or frequent pain in the neck area.

Hip Flexors


Their purpose is to aid with the motion of the hips and allowing you to move your upper hands and down in front of you as you would when you are climbing upstairs or on walking with a lot of uphill areas.

Helping Muscles

Your hip kidnapper calves, abs, and muscles likewise help your hip flexors with these motions. The others will compensate and attempt if any of these muscles are weak.

Opposing Muscles

The antagonistic muscles are the excess, and they concentrically speed up a hip extension and as you would envision they do the reverse of what the helping muscles do. In such a way, they produce a balance for all the various series of movement the body can achieve.


When your hip flexors are reduced, they can pull on your spinal column and trigger a disc to slip out, which can then strike a nerve triggering all kinds of issues.


You require extending them to neutralize the impacts of sitting for hours on end when you have reduced hip flexors.