Old man winter is here and it’s cold outside! This means chopping wood for fire and getting rid of some leaves! Dr. Paul Reed provides 3 simple tips to help keep your lower back from strain and pain.
Bend. Stretch. Repeat. Good advice for someone with back pain, especially lower back pain. You don’t have to get to a gym, and it’s not just reserved for athletes.
Stretching is for everyone and aside from easing up on your back pain, it also helps prevent injury and promote circulation in your body: pretty good news for the 31 million adults claiming to have back pain at any given time.
The best part is you can do it literally anywhere, so here are the top 4 stretches to help whip your back, back into shape.
Knee to Chest
Lie on your back, pull one knee into your chest, wrapping your hands around your thigh, knee, or shin. Pull slightly until you feel the stretch through lower back, hamstring, and buttocks. Hold for 20 seconds. Slowly re-center your knee. Repeat each leg 3 times.
Benefits: Strengthens core abdominal muscles, core muscle groups and stretches your paraspinal muscles
Yoga Cat & Cow
Begin on all fours, hands beneath your shoulders, knees below your hips. Exhale and gently arch your spine. Inhale, tighten your core muscles and round your back like a cat. Your movements should be slow. Hold each movement for 5-10 seconds. Repeat 10 times.
Benefits: Soothes back pain, flexes your spine maintaining essential spine health
Seated Back Twist
While seated, cross your left leg over a bent right leg. Gently pull foot toward chest until you feel the stretch through your buttock. Hold for 20 seconds. Repeat each side 3 times.
Benefits: Stretches and lengthens your piriformis muscle
Begin on your stomach, legs extended and hands palm down with elbows and forearms on the ground. Slowly push yourself upwards so your weight is resting mostly on your forearms and make sure to keep your hips on the ground. Gently stretch your abdominal muscles and lower back. Hold for 10 seconds. Return to your original position. Repeat 3 times. Try straightening your arms more each time you push up.
Benefits: Stretches really tight abdominal muscles and lower back muscles
These simple stretches aim to ease back pain, even sciatic nerve pain, as well as help prevent future back problems down the road. Once into these stretches, if you feel uncomfortable and or any pain, stop immediately. Stretches are not meant to be painful, so should you feel you have back pain that needs more professional attention, our team wants to help.
Chiropractic care focuses on the health of your spine and a large part of that affects your lower back, so contact us today to discuss how we can help eliminate your back pain for good.
Your kid’s health is important. That’s why we’re announcing the addition of new doctor approved kid’s fitness classes at Bridge Chiropractic. Class participation includes a posture and functional movement assessment by a Bridge Chiropractic doctor.
Beginning January 15, kids can come to our fitness center and be greeted by the smiling face of Kelsey Walsh, coach and trainer, who will lead them through fun, fitness activities. “I always come in happy!” says Kelsey, who loves what she does and wants kids to feel the same way. “My mission is to find a spark or a light in kids to help them live active and healthy lives.”
In the classes, kids will experience general functional fitness, which Kelsey will design to challenge all skill levels, ages 8-15. The program is entertaining without the risk of injury.
Kelsey says, “My favorite part about kid’s fitness is ‘learning’ an individual. My best coaches paid attention to me, like how my body was reacting. That’s how I teach group classes, by paying attention to the individuals.”
Kelsey’s roots are in gymnastics, where she’s competed most of her life, and began coaching 15 years ago. She studied Early Childhood Development with an emphasis on Human Development & Family Science, earning a B.S. degree at Oregon State University. Kelsey is also a Crossfit athlete and is a Level I Crossfit Certified Trainer.
She joins the wellness team at Bridge Chiropractic, adding this new layer of overall health to kids. “There’s a good recipe here at Bridge to tie wellness into kid’s lives. It’s all here,” she says as she motions to the large fitness area in Salmon Creek. “Bridge ties it all together – chiropractic care, massage, acupuncture, nutrition. Now kids can come into this facility, in an adult world, and see all these things come together and how it all helps a person maintain health throughout their life.”
Class Days & Times: Tuesdays, Thursdays & Fridays, 3:15-4:30 p.m.
Cost: Drop in or monthly rates as low as $67!
Where: Salmon Creek Location
Give us a call to learn more and get signed-up!
Food. Family. Fun. That’s about the order of priority around the holidays, but if you (like most) are worried about gaining those few extra pounds over December, we’ve got a few tips for you.
It doesn’t have to be a blue Christmas this year with bland foods that taste like cardboard, but take the initiative to make a DEFENSIVE game plan when it comes to eating this season. Start with some of our helpful tips and maybe sprinkle in a few ideas of your own. Happy season’s eatings!
1. Be A Picky Eater – In other words, spend your calories wisely on the foods you love and enjoy. Put yourself on a food budget at each meal and at every party and come New Years, you won’t be disappointed in your waistline. That’s something you can take to the bank.
Try This: Make a mental note of which foods are your favorites and try to stick to those instead of going crazy and eating every single thing on the table.
2. Rethink Seconds – It takes a little time for your brain to realize you’re “full” so give yourself a break and then take inventory of how you feel. You may not want those seconds after all.
Try This: After you’re finished with your first plate of food, take a 10-minute break. Grab some water. Talk to an old friend. Go to the bathroom.
3. Don’t Be A Grazer – We’re talking about acting as guardian of the food table. It’s easy to mindlessly eat while you talk, even if you’re full, so keep some distance between you and that delicious spread.
Try This: If you know you’re the type who will grab a snack at every turn, carry some gum or mints in your pocket and pop those in when you get a hankering to keep on snacking.
4. Never Go To Party With An Empty Tummy – That’s just asking for trouble and you’re almost certain to gorge yourself when you get there. It’s just human nature, when you’re famished, you FEAST.
Try This: Grab a filling bite before heading out. Something like apple slices with peanut butter or turkey and cheese on pita bread are perfect choices.
5. Try Not To Drink All Your Calories – Easier said than done when you’re enjoying friends and food in a fun atmosphere, but there are some tips that can at help (a little). Did you know that a glass of eggnog can rack up 500 calories or more in a single glass? Wine, beer or cocktails typically run 125-250 calories per drink, so they can add up quickly. Be mindful of those deliciously dangerous drinks.
Try This: Take a break between drinks to grab a glass of water or even a flavored seltzer between takes.
6. Slip-On Those Dancing (Walking) Shoes – Depending on the type of dancing and obvious intensity levels, dancing can burn up to an average of 282 calories per hour! The perfect way to make up for those yummy hors-d’oeuvres and cocktails. Walking can also be a great way to burn some calories before a night of partying.
Try This: Choose a dinner spot that offers live music so you can dance the night away or grab a friend or family member and take a brisk walk around the block before the night starts.
7. Don’t Shop Hungry – Similar to going to a party hungry, NEVER leave the house hungry, especially if you’re going shopping. Strolling around the mall or department store will have your stomach growling for those yummy cinnamon rolls and pretzels that you won’t be able to resist. Poor choices are just bound to happen.
Try This: Grab a healthy snack before you leave the house or eat a good meal at home. This will help cut down on those impulse snacks that seem to be everywhere.
8. Cook For Those You Love – Going out to eat or to a party, it’s hard to control your food choices or more importantly what’s in them. Why not plan your own dinner party and cook a delicious heart-healthy meal for the important people in your life. There are lots of ways you can make your meals healthier around the holidays without sacrificing all the good flavor.
Try This: Get creative by using less of those ingredients that are piled high with saturated fats and cholesterol like butter, cream, and vegetable shortening. There are lots of healthy alternatives out there such as applesauce or even evaporated skim milk.
We want everyone to be happy and healthy overall, and that requires baby steps sometimes. We hope these tips help you out, and if you have any questions about health and wellness we’d love to talk with you. Give our team a call and let’s set some health goals to make next year your best year yet!
Naturally, when you have lower back pain you’re going to think that it’s due to a lower back issue. That’s not necessarily the case, and it can leave you scratching your head as to how to get rid of the pain. You can’t relieve the pain if you don’t know where it comes from, right? Here, Dr. Paul Reed clarifies some of these questions and helps you learn the source of your pain as well as tips on how to prevent it.
Spring baseball is HERE! Learn how to keep yourself or your little athlete from injury with these quick tips from Dr. Paul Reed! Give our office a call and let’s chat about how we can keep you and your family healthy through sports season. We can’t wait to hear from you! —–> 360-526-8775
Our go-to summer shoe is actually the most dangerous shoe we own. Yes, it’s true! Dr. Reed explains why and how we can prevent our footwear from taking its toll on our bodies.