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Proper Lifting Techniques

Proper Lifting Techniques

Why talk about proper lifting? It is important to know how to lift and bend properly in order to prevent spinal injuries. Why learn about it from a chiropractor? Chiropractic school includes many classroom hours on back safety, ergonomics, biomechanics, and posture. Chiropractors are often referred to as back doctors because of the spinal education and spinal care we provide.

What is the key to safe bending?

As you probably have heard, bending should be done with your knees not your back. But there is a little more to it. Any forward flexion of your body should come from your hip joints and not the joints of the back. You can make sure that this happens by keeping your low back (lumbar spine) as flat as possible when you bend over. If the joints of your low back are put into flexion instead of your hips (if your low back is bent instead of flat), the discs of your low back must take on a lot of the force of bending. This can lead to pain, spasm, achiness and soreness in the low back.

What is the key to safe lifting?

Keep whatever you are lifting as close to your body as possible. The force on your low back is generally more if you pick up a light object that is far away from the center of your body than a heavy object closer to your body! For example, if you pick up a can of soda 20 inches from your body the force on your lumbar spine is greater than if you pick up a 30 pound dumbbell that is right in front of your feet. Therefore, it is important - whether the object is big or small, light or heavy - to keep it close to you while you lift it.

To the best of your ability always move your feet close to the object you are picking up, bend with your knees, keep your back flat, and lift with ease!

 

Kauffman Chiropractic is your source for health and wellness. If you have been searching for a licensed chiropractor near Loveland Ohio, Mason Ohio, Madeira Ohio, or the greater Cincinnati area you have come to the right place. Please call our Loveland Ohio Chiropractic office at (513) 444-4529 for your appointment.

 

How should I sleep?

How should I sleep?

Many chiropractic patients ask about the best way to sleep to avoid further injury or exacerbation of back pain or neck pain. So what is the best? Sleeping on your back is generally considered the best way to sleep for spinal health. When you sleep on your back the pressure of the bed is more evenly distributed throughout your body. That way you don’t have uneven stress on certain areas of your body.

If you sleep on your side you still have a good chance of not putting too much stress on any point of your spine, while keeping your spine fairly straight (which is good). However, you may notice that your shoulder or hip may be sore in the morning. That is because the shoulder and hip that are contacting the bed are supporting the majority of your body weight. This is an uneven loading of these joints, especially for the shoulder as it is not built to withstand heavy loads.

The worst position is on your belly. When you sleep on your belly you have to turn your head to the side to breathe. This puts strain on the muscles and joints of your spine, specifically for your neck. This may not bother you each morning but over time this will lead to some major wear and tear on the small muscles that allow for head and neck rotation. Also, it will put your head into extension if you use a pillow, and that is not an ideal sleeping posture as more pressure will be put on the facet joints (the joints between your vertebrae).

What about your pillow(s)? For spinal health you want your vertebrae to be lined up when you sleep. That means when you lie on your back you should have one pillow supporting your head. If you are using two or more for another medical reason consult your doctor. Otherwise, two pillows will put your neck into flexion, instead of a neutral position, which will put a strain on the back of your neck and head. If you sleep on your side you want your vertebrae in line, usually meaning you need one large pillow. However, if you have very broad shoulders you may need two pillows to keep your neck in line with the rest of your spine. Ask your chiropractor if you have more questions about the best ways to sleep to maintain optimum spinal health.

 

Kauffman Chiropractic is your source for health and wellness. If you have been searching for a licensed chiropractor near Loveland Ohio, Mason Ohio, Madeira Ohio, or the greater Cincinnati area you have come to the right place. Please call our Loveland Ohio Chiropractic office at (513) 444-4529 for your appointment.

 

The Mediterranean Diet… What is it and why is it so great?

 The Mediterranean diet combines a lot of the good nutritional advice that most nutritional experts agree upon. The diet is high in fiber, whole grains, fruits and veges, fish and lean meats, olive oil, nuts and seeds, and spices and herbs. The diet is lower in processed foods, red meat, dairy, salt, and sweets. And if you drink alcohol make it red wine. That is the diet in a nutshell (no pun intended). Another key to this type of diet is to eat small meals throughout the day – 5 or 6 instead of 3 or 4. These should be small meals, not supersized, not snacks, just small meals.

What are the benefits of the Mediterranean Diet?

  1. Easy to follow – most diets don’t work because they are not followed

  2. Reduction of heart disease risk – high amounts of good fats and low amounts of saturated fats can help heart health

  3. Decreased weight – by eating more small meals, you remain full and don’t overeat

  4. Decreased waist circumference – eating small meals and foods that reduce inflammation can help reduce waist circumference

  5. Decreased systolic and diastolic blood pressures – diet is a major factor in hypertension

  6. Decreased plasma triglycerides – another risk factor of heart disease can be reduced with this diet



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If you have questions about the diet or are interested in our nutritional programs or weight loss programs please call our office at 513-444-4529 or learn more at /chiropractic/20859-nutrition. Our weight loss program at Kauffman Chiropractic often involves the use of the Mediterranean diet along with other supplements to benefit your health and well being.

 

 

References:

Jones et al. A Mediterranean-style low-glycemic-load diet improves variables of metabolic syndrome... Journal of Clinical Lipidology. 2011.

Willett et al. Mediterranean diet pyramid: a cultural model for healthy eating. The American Journal of Clinical Nutrition. 1995.

 

 

Kauffman Chiropractic offers quality chiropractic care to patients who live in Loveland, Mason, Montgomery, Maineville, and the greater Cincinnati area. Call (513) 444-4529 to make your appointment today!

 

Whiplash – “Think well, Be well”

Whiplash – “Think well, Be well”

What does “think well, be well” mean for whiplash cases? Well, many whiplash victims also typically have associated problems such as travel anxiety, kinesiophobia (fear of moving the head and neck), sleep disturbance, depression, and lower levels of concentration. It is important to consider this while searching for treatment solutions, and to find a health care provider that understands the mechanisms of whiplash and the associated symptoms. What should you do to avoid these symptoms? Don’t look for the pain, but don’t be afraid to move your head and neck. Relax and do something you like to do. A 2011 study1 found that those individuals who were less fearful of moving their head and neck had a better chance of pain relief.

So what exactly is whiplash? Whiplash is one of the most common problems that effects those in car accidents, even at very low speeds. Whiplash can also occur from other traumas such as falls or sports injuries. Whiplash is defined as an acceleration-deceleration mechanism of energy transfer to the neck (meaning when you get hit by something or somebody your head goes back and forth). Neck pain and headaches are often the direct response to a whiplash injury.

So what is actually injured in a whiplash trauma? Your neck duh! But what parts of your neck? Is it the intervertebral disc, the ligaments holding your neck together, the muscles that move your neck? Actually research shows that the most common tissue injury that causes pain is injury to the joints of your neck, specifically the facet joints. So who treats these specific joints non-surgically with great outcomes? Chiropractors. We adjust these facet joints to allow them to function properly, restore motion, and decrease pain. To find out more please go to http://kauffmanchiropractic.com/injury474.html

 

References:

1. J Manipulative Physiol Ther. 2011 Oct;34(8):506-13.The relationship between self-rated disability, fear-avoidance beliefs, and nonorganic signs in patients with chronic whiplash-associated disorder.Vernon H, Guerriero R, Soave D, Kavanaugh S, Puhl A, Reinhart C.

 

Kauffman Chiropractic offers quality chiropractic care to patients who live in Loveland, Mason, Montgomery, Maineville, and the surrounding areas. Call (513) 444-4529 to make your appointment today!

 

Veterans with Neck Pain

A recent article published in the October 2011 issue of JMPT (chiropractic's leading research journal) showed that chiropractic care helped veterans with chief complaints of neck pain enough to provide clinically meaningful benefits. This study was conducted on 54 veterans and over an average of about nine visits, there were beneficial results seen in most of the patients. So why am I reporting on this article today? I provided chiropractic services to the veterans at the VA Medical Center in St. Louis during my internship in chiropractic school. There were numerous veteran patients that I was able to help reduce or eliminate their pain with chiropractic adjustments. The adjustment is an incredibly powerful way to improve the body's function and help decrease pain at the same time. It's all natural, it works, and it's very cost effective. That is why many VA hospitals throughout the country are including chiropractic care in their treatment of veterans.

To learn more about veterans benefiting from chiropractic care click here.

Kauffman Chiropractic is your source for health and wellness. If you have been searching for a licensed chiropractor near Loveland Ohio, Mason Ohio, Madeira Ohio, or the greater Cincinnati area you have come to the right place. Please call our Loveland Ohio Chiropractic office at (513) 444-4529 for your appointment.

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