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Guest post by Dr. Brent Wells, founder of Better Health Chiropractic & Physical Rehab in Anchorage, Alaska

Whether you visit a chiropractor regularly or have never been to one, everyone can benefit from tips on how to strengthen and support their backs. And there are few better sources for providing tips than a practicing chiropractor.

If you regularly experience back pain, following these tips can both reduce the pain and help you to prevent pain in the future. Roughly 80% of all adults report back pain in their lives, and it is the most common reason given for people missing work. If you experience pain, these tips will help you to reduce the pain. If you are yet to suffer from back pain, following these tips might put you in the 20% of adults who manage to keep their backs healthy.

This one comes as no surprise – it is probably the most recommended health tip you will get from any doctor. However, when it comes to your back, regular exercise is the best way to keep your back healthy.

You can include regular stretches to help you work your back a little more often too. Doing some exercises while you are sitting at your desk can go a long way to decompressing your back over the course of the day.

Over the course of the day, you probably spend a lot of time sitting or staring down at your phone. Being tied to a desk most of the day does not have to be a reason why you suffer from back pain (now or later in life). Make a habit of sitting back or standing up and stretching. Taking a break at least once an hour will remind you to be more careful of your posture.

Hold your phone up when you look at it. Yes, we like to hold our phones down so that we can rest our arms, but this is very unhealthy for our necks. Instead of resting your arm, hold it up so that your head is up. Not only is this better for your neck, it can help build your arm muscles. It will also convince you to spend less time looking at your phone, which will be better for your eyes too.

After spending hours at work, most of us go home and plop down on the couch or another chair. Unlike the office, you are completely responsible for having furniture that encourages you to sit properly. Yet too few of us bother to make sure that our furniture encourages us to sit in a way that is healthy for our back.

Take the time to set up your computer desk in a way that is ergonomically friendly. Make sure to keep proper posture when sitting on your couch, chair at the kitchen table, or bar stool. Proper posture all day is one of the best ways to keep your back healthy.

It is definitely going to take time when you are at home, but it is worth it.

Use the Headrest

Another place where many of us spend a good bit of time is in our cars or other modes of transportation. If you drive to work, start using that headrest. Too many of us have a tendency to slouch even in the car. By putting the headrest to use, you will force your body into a better position for your back. This is not only good for your back, but it will help relieve stress and pressure from your neck.

This one is probably going to be one of the most difficult because most of us cross our legs automatically. Even if you cross your ankles, this is not an ideal position for your body. Put both of your feet flat on the ground with the knees at a 90-degree angle.

Crossing your legs may look good or feel comfortable, but it puts a lot of extra stress on your back. It also twists your body so that your spine is not straight. Without a desk in front of you, this is going to take you some time to get used to. However, start by getting used to sitting like this at a desk or table. Over time it will become a natural position for you, helping you stop crossing your legs even without something directly in front of you.

This is tur not only of backpacks, but purses too. Both of these tend to end up being catch-alls, and most of the things in there you don’t use regularly. Go through and prioritize what you need. Anything that is more than a pound or two in your purse probably is not necessary (besides your wallet).

If you can get by without the bag or purse, this is even better. Not only will you find you aren’t putting extra stress on your back and legs, you will quickly find that you really didn’t need most of the junk you’ve been carrying.

After sleeping, most of us feel a bit stiff. While you can’t control your movement in your sleep, once you wake, you can definitely start to work your back and core muscles. It doesn’t have to be anything serious, just a minute or two of stretching out your back, legs, arms, and neck can help you feel much better once you get out of bed.

Stretching is not only great for your body, it helps to wake you up and get your blood pumping. It is natural reaction to waking that many of us ignore in favor of hitting snooze one more time or rushing to get moving after hitting snooze one too many times.

Take a minute or two for that morning stretch and you will find that you are much more awake by the time you start your morning routine. Before long it will be nearly impossible to start without that good stretch first thing in the morning.

Dr. Wells founded Better Health Chiropractic & Physical Rehab in Alaska in 1998 and has been a chiropractor for over 20 years. His practice has treated thousands of patients from different health problems using various services designed to help give you long-lasting relief.

Dr. Brent Wells is also the author of over 700 online health articles that have been featured on sites such as Dr. Axe and Lifehack. He is a proud member of the American Chiropractic Association and the American Academy of Spine Physicians. And he continues his education to remain active and updated in all studies related to neurology, physical rehab, biomechanics, spine conditions, brain injury trauma, and more.

Works Cited

National Institute of Neurological Disorders and Stroke, Low Back Pain Fact Sheet (December 2014). Retrieved April 17, 2019 from the National Institute of Neurological Disorders and Stroke: https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet

S. Schroeder. Chiropractic Tip to Lower Back Pain – Fix Your Habits. Retrieved April 18, 2019 from The Joint Chiropractic: https://www.thejoint.com/texas/spring/spring-town-center-28043/226044-chiropractic-tip-to-lower-back-pain-fix-your-habits

Easing Your Tension Headaches: 7 Tips from a Chiropractor (December 8, 2017). Retrieved April 18, 2019 from Cleveland Clinic Health Essentials: https://health.clevelandclinic.org/7-tips-for-easing-your-tension-headaches/

Andersen, C. H. 28 Secrets Chiropractors Won’t Tell You for Free. Retrieved April 18, 2019 from Reader’s Digest, Everyday Wellness: https://www.rd.com/health/wellness/chiropractic-care/

Stay Well Secrets: Tips from a Chiropractor to Get Rid of Neck and Back Pain. Retrieved April 18, 2019 from Today, Health & Wellness: https://www.today.com/health/tips-chiropractor-ease-back-pain-I541115

Recipe and imagery provided by Kathryne Taylor at cookieandkate.com

Why You Should Opt For A Chiropractor Rather Than Prescription Opiates

Guest post by Travis Patterson, Managing Partner for Patterson Law Group

Many Texas drivers are involved in car accidents each year, which often leaves accident victims with painful injuries. In fact, there were 620,534 accidents reported in Texas in 2017, which resulted in over 254,853 injuries. The soreness or aches from these injuries may linger for weeks or months after the accident.

Injuries sustained in car accidents can cause discomfort such as headaches, back pain or neck pain. Your doctor may offer you prescription opiates for your pain, but that may not be the best way for you to obtain pain relief.

Why Opioids May Not be the Best Choice to Relieve Pain

If you’re concerned that opiates can lead to dependency or overdose, your concerns are valid. These substances are powerful chemicals that muffle your perception of pain. Besides the potential for misuse, these substances may also trigger unpleasant side effects such as drowsiness or abdominal distress.

When opiates are used as directed, you are probably not in danger of overdose, but there’s something else to consider. Pain is the body’s method of letting you know something is wrong. If your pain is subdued by using powerful chemicals, the actual cause of your pain may not be identified or treated.

Seeking Chiropractic Treatment After an Accident

Auto accidents often lead to whiplash, herniated discs, or other injuries to the back and neck. When you see a chiropractor after this type of injury, your injuries will be promptly diagnosed. A chiropractor will start a treatment plan right away, which may reduce inflammation and may help prevent future complications.

Tears in ligaments and muscles may not show on an x-ray. When spinal manipulation is used to realign the spinal column, it helps your body to start to fight inflammation and begin the healing process. After a spinal adjustment, pain may be minimized and swelling may be reduced.

What to Expect from a Visit to a Chiropractor

The chiropractor will conduct a thorough examination. He or she may test your reflexes and your range of motion, and will do imaging tests if needed. The chiropractor will review the information obtained and let you know the results.

He or she may perform a spinal adjustment or manipulation right away. The chiropractor may also recommend a series of visits. He/she may be able to relieve some of the pressure or pain in joints or nerves by bringing your spine into alignment.

Give Your Body Its Best Chance to Heal

The sooner your injuries are diagnosed and treated, the sooner your body can begin to heal. When injuries are overlooked or concealed with pain medication, they may worsen and ultimately cause long-term pain.

When you see a chiropractor soon after a car accident, you give your body its best chance to heal. It’s a non-invasive way to promote the body’s own healing processes and may help you to recover without ever having to deal with long-term pain. If you have already tried other treatment methods and are still experiencing pain, talk to your doctor. Chiropractic care may be done in conjunction with other forms of treatment already being used, and it may help relieve your pain so that you don’t have to rely on prescription opiates.

The experienced chiropractors at Core Physical Medicine are always available to help. In today’s ever-more-crowded health provider arena, Core Physical Medicine continues to stand out through our comprehensive, multi-disciplined approach to neuromuscular skeletal issues. Contact us today by filling out a contact form or calling (972) 393-8067.

Chicken Waldorf Salad

Recipe and imagery provided by Gina Homolka at skinnytaste.com

Ingredients:
⦁ 7oz ( 1 breast) poached chicken breast (recipe follows)
⦁ 2 cups low sodium, chicken broth
⦁ 1 medium apple, peeled and cut into small cubes
⦁ 1 cup red seedless grapes, cut in half
⦁ ½ cup celery, chopped
⦁ ¼ cup light Hellman’s mayonnaise
⦁ 2 tbsp 0% Greek yogurt
⦁ Kosher salt and pepper
⦁ 2 tbsp pecans or walnuts
⦁ 6 cups mixed baby greens like spinach and arugula
Directions:
⦁ To poach chicken breast: Cover chicken breast in broth in a small pot, add water if it doesn’t cover the chicken.
⦁ Add salt and pepper, a piece of celery and its leaves. Bring to a boil.
⦁ Reduce to a simmer and cook 5 minutes.
⦁ Remove from heat, cover tight and let it sit for 15-20 minutes or until thickest part of the breast registers 160 degrees. Chicken will be cooked through.
⦁ Let it cool and cut into small cubes.
⦁ Combine mayo, yogurt, salt, pepper, and mix well.
⦁ Add chicken, grapes, apples, celery, and let it chill in the refrigerator until you are ready to eat it.
⦁ Mix in pecans right before serving.
⦁ Serve over baby greens.

Nutritional Information:
Yield: 3 servings, Serving Size: 1 cup
Amount Per Serving:
⦁ Calories: 236 calories
⦁ Total Fat: 10.5g
⦁ Saturated Fat: 1.5g
⦁ Cholesterol: 46.5 mg
⦁ Sodium: 622mg
⦁ Carbohydrates: 17g
⦁ Fiber: 3g
⦁ Sugar: 15.5g
⦁ Protein: 19.5g

Finding the Best Chiropractor Near Me

When considering what your best treatment option is for musculoskeletal pain, the question often comes up of how to find the best chiropractor “near me”.

The following are some quick and easy things to look for:

• Chiropractic Certification: Not all chiropractors are the same. Make sure that your new potential chiropractor is certified in the latest techniques to

best treat your condition. All Core Physical Medicine chiropractors

and physical therapists are C.O.R.E certified assuring you that you are working with the best chiropractor in the field.

• Services Offered: Look for a Chiropractic facility that offers multiple services such as Chiropractic care, Spinal Decompression, Cold Laser Therapy, Physical Rehabilitation and Massage.
• Collaborative Group: Core Physical Medicine utilizes medical doctors, chiropractors and other staff members in a collaborative manner to better meet the needs of the communities of Coppell, Irving, Keller, Ft. Worth, and Las Colinas.
• Location: When choosing your chiropractic clinic make sure the facility is located close to your work or home to ensure making your appointments in Coppell, Keller, Las Colinas, and Fort Worth, treatment is always “near me”.
• Meet the Chiropractor First: Before starting any treatment, call to make an appointment to tour the facility and meet the staff. Core offices are all opulently decorated and staffed with friendly, knowledgeable and personable employees to serve your healthcare needs.

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