Chiropractor Tips for How to Stop Waking Up with Back Pain

There are several pros and cons to our sleeping habits and positions. Some positions can be harmful to your spine and neck and cause other health issues such as obstructive sleep apnea/snoring, acid reflux and planter fasciitis. Here are a few sleeping posture tips from our family chiropractors to help improve the quality of your daily sleeping method.

1.  Give Back Sleeping a Try

Many doctors, including those in chiropractic services, agree that back sleeping is the best option to a good night’s rest.  This may be a difficult habit to start for many, but it is the supreme way to keep your spine in a neutral position. For best practices while sleeping on your back, you should place a pillow under your knees or a rolled towel under your lower back to maintain the spine’s general curvature.  An ideal pillow height for your head is 4 to 5 inches to keep a natural alignment. (PRO TIP: roll up a bath towel and place it under your neck while sleeping on your back!)

2. Side Sleeping Recommendations

Side sleeping is a very popular sleeping position among many people. If you are a side sleeper, try and remain as straight as possible. This can be difficult for some, so if you are having difficulties try using a pillow between your legs for support and to help keep your hips a natural width apart to avoid back or knee pain. Finally, keep your arms in front of you instead of under your pillow, this will reduce stress on your neck and shoulders and prevent your hands from going numb.

3.  “Just Say No” to Sleeping on Your Stomach

Sleeping on your stomach can force the neck into awkward positions which can lead to curving of the spine.  This can lead to pain in your upper back and neck areas.

Remember, your sleep habits impact mood, energy and overall health. If you find yourself in discomfort after waking up, contact us and Dr. Chester will get you on your way to feeling better!

3 Back-to-School Chiropractic Tips

The new school year is upon us!  When it comes to being healthy in school, it’s very easy to dismiss the importance of chiropractic adjustments. But you’re smarter than that! Keep reading! Our family chiropractors want to provide some quick back-to-school chiropractic tips for you or your children.

1.  Pay Attention to Backpacks

Back pain is common for several adults and children, but the weight of backpacks and how they are carried can greatly impact our backs! Carrying a heavy, misfitted backpack to school every day can be bad news for the spine and require chiropractic services to address, especially over time. 

If your child complains about back pain this may be one of the reasons behind it.  We recommend limiting the weight within the backpack along with carrying it correctly. Look for backpacks with ergonomic straps that are wide, comfortable, and preferably padded.  Even though it may not be the “coolest” way, the backpack should fit close to the body with the straps as tight as feels comfortable.  Encourage the use of both straps when they have them, or regularly rotating to each side it’s carried on when they don’t.

2.  Focus on your Sitting Posture

If posture is off, sitting at a school desk for long hours five days a week can put enormous stress on the back.  Slouched sitting allows tension to build up over time in the back, shoulders, and neck areas.  When sitting at a desk, we recommend maintaining a straight posture with as little “slumping or slouching” as possible.  It can be tough in the beginning but just like working out, your muscles will get stronger, and sitting upright won’t be so challenging. Of course, it’s even more important to get up and move as much as possible and not sit all day. We understand kids are limited on how often they can get up but after school encourage them to get out and move!

3.  Prioritize Consistent Sleep

Every part of the body needs sleep to function properly! It’s no surprise that adequate and consistent sleep and chiropractic health go hand in hand. With busy schedules of after-school activities and other extracurriculars, getting enough sleep can often take a back seat.  We recommend creating and sticking to a consistent bedtime every night along with sleeping more than eight hours per night (possibly even more when it comes to little ones since they’re growing so rapidly)! 

Do you or your children need a quick checkup or adjustment before the school year starts?  Contact us us today and let us improve your children’s long term chiropractic health!

How Chiropractic Treatments Reduce Stress

How Chiropractic Treatments Reduce Stress

It’s that time of the year, the holidays are approaching and our family activities are in full force.

Did you know that one of the top chiropractic benefits is the ability to help alleviate chronic pain, a common physical manifestation of stress.  When you are stressed your muscles become tense which tends to lead to discomfort or pain.  Seeing a family chiropractor can correct this and relieve pressure on the nerves.

Chiropractic services have been shown to promote the production of “feel-good hormones” such as endorphins, dopamine, and oxytocin.  These positive hormones can help reduce feelings of anxiety and depression, which in turn helps us feel less stressed overall.

*Endorphins – natural pain-relieving and mood-enhancing hormones – helps promote relaxation and happiness

*Dopamine – gives you a feeling of pleasure, satisfaction, and motivation.  Dopamine also helps with mood, sleep, and concentration

*Oxytocin – often referred to as the “love hormone”. Oxytocin promotes relaxation, emotional well-being and reduces stress.

Outside of adjustments another top-notch way to combat internal stress and the havoc it causes is by a nutritious diet full of veggies (think soups, it’s the season!) low glycemic carbohydrates, high-quality protein, and supplementation!

The Doctor’s favorites are: 

Stress Plus – Gluten Free; a high-quality B-Complex with E, C and Biotin plus Valerian, Passiflora and Magnesium formulated to naturally support energy metabolism and nervous system health!

Formula 303 – Our Best Seller! Great for tension and stress (muscle spasms too!) as this is a homeopathic relaxant formulated with powerful plantae and herbs! The best part – it WORKS!

So who could use a little stress relief? Contact us today to get on the schedule 931-270-7000 before we book up prior to Thanksgiving!

PLEASE NOTE: We will be closed on Wednesday, November 22 and Thursday, November 23 in observance of Thanksgiving & we encourage you to book sooner than later! Call us!