Archive for healthy lifestyle

7 Simple Tips for a Healthier Neck and Back

It’s undeniable. Whether at work or at play, most of us spend a lot of time sitting. In fact, the World Health Organization (WHO) recently concluded that less than half of all American (45%) spends even 20 minutes walking each day.

There are many reasons that contribute to our sedentary lifestyle, chief among them our long work weeks (47 hours on average for full-time employees) and our fascination with technology such as computers, tablets, and electronic games.

We know that a sedentary lifestyle is a major contributor to hearth disease, obesity, hypertension, breast cancer and more. But it’s also a large contributing factor to back and neck pain.

Frequently looking down at documents, books or tablets can lead to postural changes. Even something as common as texting can, over time, lead to heads that are thrust forward and rounded shoulders. And it’s not just newer technologies that encourage bad posture. Hobbies such as beading, scrapbooking, and even sewing and quilting can add to our back and neck pain.

Our posture problems have often been present for years before we begin to feel pain.

If you find yourself slouching, sitting cross-legged, or standing while leaning on one leg, it’s time to pay attention. Also note if your chin extends past the chest while reading or when engaged in sedentary hobbies.

Simple tips to improve posture

1.  When you’re seated at your desk or at home, make sure both feet are on the floor. It’s a good idea to have the seat height adjusted so that your bent legs form a 90 degree angle. Your ankles should be in front of your knees and chair seat.
2.  Take frequent stretch breaks. Get up, and move around often.
3.  When standing, keep your feet approximately a shoulder’s width apart and balance your weight between the balls of your feet and your heels.

Helpful tips for sleeping

4.  Try to sleep on a supportive mattress. This doesn’t mean you must buy a extra firm mattress, simply that the understructure of the mattress must have provide good support.
5.  Avoid sleeping on your stomach.
6.  Side sleepers may benefit by putting a pillow between their legs. Proper pillow height is also important. A pillow that is too fluffy may raise the neck too high, while one that is too low may bend the head downward. Either extreme can throw the back out of alignment.
7. If you prefer to sleep on your back, a pillow positioned under your thighs can ease pressure on the back.

Simple exercises to perform at home or at work

  • Baby spine – This modified yoga pose is easy to perform and is most effective when done every day. Simply lie on the floor with your stomach facing downward. Next rise up on your elbows and cradle your head in your heads. Start off by holding this pose for 10 minutes each morning and night. Gradually build up to 20 or 30 minutes sessions. This is easy to do while watching television. This pose will greatly improve flexibility when done routinely.

    bay spine

    Baby Spine

  • Shoulder Squeeze – This simple exercise can be performed while seated. Squeeze your shoulder blades together and hold the position for 15 to 30 seconds. Repeat often throughout the day to bring your awareness to your upper back and to keep your seated posture aligned.

    shoulder squeeze

    Shoulder Squeeze

  • Pelvic Tilts – Begin by lying on the floor with your feet flat. Next move your pelvis upward by engaging your lower abdominal muscles. Hold this position for a few seconds. Try for a set of 10 exercises. This exercise can also be performed in a chair. As your strength improves, aim for 50 to 100 repetitions per day.

    pelvic tilts

    Pelvic Tilts

Many of our patients report that simply by following these simple tips and by adding these 3 easy exercises to their daily routines, their strength and flexibility begin to return. They also report fewer episodes of serious back pain.

We encourage you to give these tips and exercises a try. Then let us know what you think!

For acute or chronic problems, our medically directed chiropractic clinic in Garland, TX offers a wide range of services including chiropractic care, exercise rehab and therapeutic massage. We also specialize in joint pain treatment including osteoarthritis of the knees.

Over the last decade Dr. James Mixon has successfully treated thousands of patients suffering from back pain, neck pain and stiff, achy joints. If you’d like more information on our treatment options, please contact us at (972) 840-2520.

Garland Chiropractor shares 4 Cornerstones To Better Health

With our busy schedules, maintaining a healthy lifestyle can be very difficult. But just adopting small changes, will have a positive affect on your health. In the paragraphs below I will outline several cornerstones of good health and show you how a few easy choices can make a big difference.

Cornerstone #1: Nutrition and Vitamin Supplements

We all know that good quality food is vital to a healthy body. But with busy schedules, it can be difficult to get the nutrition we need. When faced with a time crunch, many people will grab a quick snack from an office vending machine or a pre-made sandwich from the local convenience store. Often these foods are less nutritious than those you can make at home, and usually contain added chemicals and preservatives.

image of healthy vegetablesCombat this tendency by making a conscious effort to improve your diet.Try to include more vegetables, fruits and nuts. Stick with whole grains over processed ones. For example, you might try eating a bowl of oatmeal for breakfast, instead of a slice of toast. Opt for brown rice instead of white rice with your next Chinese meal, and begin to explore less familiar grains like quinoa, and barley. High sugar intake has been linked with a wide array of problems including increased inflammation within the body — so try to reduce sweets (even hidden ones like high fructose corn syrup).

Make any changes gradually, so that you aren’t overwhelmed.

As a Garland Chiropractor, I also recommend taking a high quality multivitamin every day. Few Americans actually eat the recommended daily 5 servings of fruits and vegetables — so a good multivitamin can help you fill the gap and avoid vitamin deficiencies.

Skip the discount store vitamins

Although it may be tempting to head down to your local discount store or supermarket to save money on your vitamins, you may want to rethink the strategy. Studies have shown that many of the most popular over the counter brands of vitamins have received poor ratings. That’s why we stock two of the best rated vitamins at Texas Spinal Health. Shaklee and Douglas Labs, are two high quality brands that consistently deliver excellent value and results.

Depending upon your individual health profile other nutritional supplements might be also be recommended. Supplements can help you deal with the effects of stress, aid hormone balance and lower inflammation. I am always available to offer advice to my Garland Chiropractic patients.

Cornerstone #2: Exercise

There are many reason to begin adding exercise to your daily routine. First and foremost, it is strongly linked to better health. You can keep your heart in top shape, your bones stronger and lower bad cholesterol — all by incorporating exercise into your day. Try to exercise 3-5 times a week. To succeed, try to find a form of exercise that you like. For some people that will be walking for others it might be yoga, or weight training.

Having treated thousands of patients as a Garland Chiropractor, I have seen the profound affect even a small amount amounts of exercise can have on the body. In many cases it has helped my patients reduce chronic neck pain, back pain and hip pain.

Cornerstone #3: Restful Sleep and Stress Management

Long term stress can severely impact your health. It can affect your sleep, and lead to irritability and depression. Fortunately, following the guidelines we listed above for better nutrition and exercise will help you manage your stress. But if you need more assistance, consider adding a safe nutritional supplement to your diet, like Shaklee’s Stress Relief complex or Douglas Labs’ Gaba. You can also add deep breathing exercises and meditation.

To assist you in getting a better night’s sleep, avoid ingesting caffeine after 3:00 pm and establish regular bedtime hours. Take a few minutes to wind down at the end of the day. You may enjoy taking a relaxing hot bath, reading a good book or listing to soft music.

Cornerstone #4: Chiropractic Treatment

Chiropractic Treatment offers many long term benefits for our patients in Garland. Chiropractors perform simple “adjustments” that bring the spine and joints into alignment. This allows the body to begin to heal itself. Many people respond quickly, experiencing a quick reduction in pain. Also, when the spine is properly aligned, the nervous system can communicate more effectively. This improved communication can enhance your body’s response. Some of our patient have seem improvement in conditions like allergies, asthmas, fibromyalgia, and migraines.

If you’d like to know more ways I can help you as a Garland Chiropractor, or if you’d like to order vitamin supplements, mail my office today.
Return to our home page to learn more ways a Garland Chiropractor can help you live a happier, healthier life.

Make Chiropractic Treatment a Healthy Habit | Garland Chiropractic

Many people know about chiropractic treatment because, at one time or another in their lives, they had ‘back pain’ and went to their local DC for help. Most likely it helped, but as soon as the pain went away, so did the patient.

Chiropractic-TreatmentIt’s quite common really; we’re taught from an early age that when we have symptoms we are ‘sick’, but when we don’t we are ‘healthy’. If you believe that reasoning, it only makes sense to go to the chiropractor when you are in pain. Why go the chiropractor when you’re feeling great, right?! You’re not sick, so there’s no reason to go!

However a an outward lack of symptoms has very little to do with the actual health of your body. Many people that look great and ‘feel’ great one day end up in the hospital the next day. On the outside they might have felt fine, even great, but on the inside they had been ‘sick’ for a very long time.

The simple fact is that in most countries the ‘health care system’ is actually just the opposite, a ‘disease care system’. You don’t go to the doctor, or the chiropractor, when you’re healthy; you go when you’re unhealthy. The doctor then gives you medicine (or chiropractic treatment) until you ‘feel’ better and then you stop. It’s reactive medicine, not preventative medicine, and it doesn’t work in the long term.

This is really a shame, because if people truly understood the long term benefits of Garland chiropractic care they would be lining up to schedule an appointment. Study after study has proven that the long term benefits of preventative chiropractic treatment can have an incredible life-prolonging effect on the human body, preventing disease, degeneration and early death.

The reason for this is simple; if the brain can communicate well with the body, the body will heal faster and stronger. Even your medical doctor will agree that a fully functioning nervous system will keep your body healthier for much healthier for a longer period of time. We humans (and other animals and plants) have what is called an innate healing ability. Therefore if everything is running correctly, we WILL heal. If the nervous system is working optimally, the innate healing function will be at work — keeping us healthy.

That’s why preventative chiropractic treatment is so important, because the spine protects the nervous system. Take care of the spine and the nervous system will take care of the rest. Your brain will function better, your heart will pump strong, your lungs will heal faster, and your muscles will stay limber and supple. Studies have shown that people who go to the Chiropractor regularly have healthier, stronger immune systems, less frequency of stroke, and generally live longer!

Just like eating healthy, getting enough sleep, drinking enough water and regular exercise, maintaining the spine is extremely important. You can do all of the latter things but if the spine isn’t functioning at peak performance your ability to heal won’t either. Like a house with termites — you’ll look good on the outside but inside, where nobody can see, you’ll be falling apart.

So make sure to take care of your spine regularly. The next time you feel great, go and see your Garland chiropractor, get an adjustment, and thank him or her for helping you to truly stay healthy. It’s one of the smartest, most important disease prevention habits you can create.

To contact our Garland chiropractic clinic, please click the link.

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