7 Ways to Ease Your Back Pain Without Painkillers

Back pain is a big deal. In fact, so big, it costs Americans at least $90 billion a year in medical and non-medical expenses and has affected an estimated 59 million Americans in the last three months. We're here to help. Try these seven simple, effective and drug-free ways to improve your back pain:

1. Get regular chiropractic adjustments. Chiropractic is proven to effectively treat back pain. Non-invasive and gentle chiropractic adjustments help to restore function and structure without the dangerous risks of surgery or drugs. (A study in the journal Spine revealed that many, if not most, back surgeries fail and often leave a patient in more pain.)
2. Increase core strength. Your core plays an important role in back pain and strain. A strong core will reduce the amount of strain on your lower back. Pilates, lifting and bodyweight exercises are great ways to increase your core strength.
3. Don’t become dependent on a back brace. Your doctor of chiropractic may prescribe a back brace for lower back pain, which can be an excellent tool for helping to temporarily relieve some symptoms. But it’s critical you avoid depending on your back brace entirely. Overuse can cause your core muscles to weaken, putting your back at increased risk for injury and strain. Your main focus should be in on finding the root of the problem and strengthening your core muscles.
4. Practice excellent posture. Your posture affects more than how you look. Good posture helps to maintain proper alignment in the spine, reduces stress on ligaments, prevents muscle strain and conserves energy, among other benefits. Ask your chiropractor for tips on how to improve your posture.
5. Apply ice and heat. Ice and heat can help with the pain. Ice can also help reduce swelling after an injury. If you've sustained an injury, the typical recommendation is ice for the first 48 hours before switching to heat.

6. Improve your flexibility. Flexibility can help release tension and stress in your back. Carefully stretch the major muscles groups and be sure not to overdo it. If you have any questions, ask your chiropractor for tips on stretching.
7. Check your mattress, pillow and sleeping position. These three things can have a detrimental effect on your spine and your level of pain.
   • Mattress: Your mattress shouldn't be too soft or too firm and should offer uniform support from head-to-toe.
   • Pillow: Choose a firmer foam pillow that fills the space between your ear and the bed, and keeps your spine in a neutral position.
   • Sleeping position: Always avoid sleeping on your stomach; it removes the curve in your neck and places pressure on your brainstem. Sleeping on your back provides the least amount of pressure on your spine.

Did you know that chiropractic can help with more than just back and neck pain? Visit www.FranklinChiropractic.com to learn more about chiropractic care.

An 8-Minute Workout to Restore Your Flexibility & Strength

Getting back into a regular exercise routine after the holidays can take a lot of work. Because of this, your body may have lost some strength and flexibility in your joints. Enjoy this quick 8-minute workout to help restore muscle memory and strength.

Knee Tuck

1. Start by lying on your back with your legs extended. Keep your arms straight and to your sides.
2. Bring your knees to your chest while keeping your hips to the ground.
3. Hold for 8-10 counts. Repeat 4-6 times.

Straight Leg Crossover

1. Start by lying on your back with your legs extended. Keep your arms out to your sides.
2. Lift your left leg toward the ceiling. Then, slowly lower your leg to the right side while crossing your other leg over your body.
3. Hold for 8-10 counts and repeat 4-6 times on each side.

Swimming

1. Start by lying face down on the floor with your arms extended past your head.
2. Lift your right hand and left leg slightly off of the ground.
3. Keep your body straight and your stomach pulled into your spine.
4. Return to your starting position, and repeat with your left hand and right leg.
5. Continue for 30 seconds.

Always consult with your doctor or chiropractor before adding new workouts into your routine, especially if you have a serious medical condition, physical limitations or experience chronic pain.

3 Posture-Building Yoga Poses

There are plenty of ways you can better your posture in 2020—most importantly, routine chiropractic care, habit changes, a proper diet and more. But, what is another valuable tool in your arsenal? Exercise! Building strength in your core and lower back can be especially useful for maintaining proper posture. Let’s take a look at three helpful yoga poses to get you started.

Legs Up the Wall

1. Sit flat on the ground with your side close against the wall.
2. Lean back onto your hands, spinning your body slightly and sliding the back of your legs up the wall. Recline onto your back with your feet facing the ceiling.
3. Slowly inch your bottom closer to the wall, keeping your hands in place on your stomach.
4. Close your eyes and relax. Hold for two to three minutes.

Bridge Pose

1. Lay on your back with your arms at your sides, palms down. Put your feet flat on the floor with your knees up.
2. Lift your hips to the sky, on the inhale, while pressing down on the soles of your hands. Hold for three breaths.
3. Release this tension on an exhale, lowering your body one vertebra at a time.
4. Repeat three times. Once complete, sway your knees gently back and forth to release any tension in the spine.

Downward Dog

1. Starting from the Plank Pose, press the hips up and back. Press your chest towards your knees.
2. Make sure your heels are hip-width apart, and your fingers are spread wide with weight evenly distributed through your hands.
3. Relax your head and neck, and shoulders away from your ears, sending your gaze towards your toes.
4. Stay here for anywhere between 30 seconds to a minute.

Can ‘Giving Back’ be a Way to Better Health?

If you’ve ever overextended yourself, burning the candle at both ends to serve others, you’ll understand the spirit of National Volunteer Month. Organizations across the U.S. recognize millions of faithful volunteers during the month of April. It’s an opportunity to offer thanks for the hours of service leading to the propagation of a myriad of non-profit charities while fueling the message that volunteering has merit.

According to the Corporation for National and Community Service Office of Research and Policy Development, volunteers have greater functional ability, have lower mortality rates, and experience less depression than other individuals. A report from the organization says that research has targeted various age groups, finding that older individuals get more mental and physical benefits from volunteerism than younger volunteers do.

An article in Science Daily cites research at the University of Exeter Medical School showing the improved mental health experienced by those with a commitment to volunteerism. In addition to the 20 percent lower rate of mortality compared with non-volunteers, longitudinal cohort studies report better satisfaction and less depression. The research, led by Dr. Suzanne Richards, shows that adult volunteering among Australians is highest, with 36 percent, compared to Americans and Europeans.

When asked their motives, participants responded most often with “giving something back” to their communities or to charities that had supported them in the past. Sometimes volunteerism is for the purpose of work experience or for a social outlet, the report says.

Hit the Brakes!

The benefit to your health is maximized when you volunteer 100 hours per year or more, the Corporation for National and Community Service (CNCS) research shows. But how much is too much?

The CNCS points out a “volunteering threshold,” meaning there is a certain amount of service that grants you the greatest number of positive by-products. But giving more of your time doesn’t get you any more direct feedback. You need to commit to a fair level of volunteerism -- at least a few hours per week -- but to simply keep it in high gear doesn’t benefit anyone. Above a certain amount of time per week, you aren’t reaping additional benefits; however, individuals who volunteer for two or more charities show a 44 percent lower mortality rate over a five-year period than others.

An article in Science Alert says you have to take your foot off the gas sometimes and slow down. Dr. Tim Windsor from Australian National University Centre for Mental Health Research led a team of researchers who collected data from 1,000 individuals age 60 and older. While moderate volunteerism resulted in improved mental health, those who volunteered their time more than 15 hours per week had lower feelings of well-being and reduced mental health.

“The findings indicate that we need to make sure that volunteers aren’t being overburdened,” Dr. Windsor said. “Adequate government and community support of the volunteer sector is important to ensure that the burden of responsibility doesn’t fall to just a few, but is shared by many.”

Baby boomers up to their mid-50s are volunteering at a higher rate than earlier generations did at the same age, and it doesn’t look like it’s ending soon. The most active volunteers seem likely to continue the trend, and luckily, baby boomers are a motivated group who can help solve some of the country’s most challenging social problems.

Time in the Body Shop

If pain is something you live with, there are steps you can take to alleviate symptoms, and it may mean an increase or a decrease in how much time you give to others.

Research by the Corporation for National and Community Service shows that people in pain can decrease the pain’s intensity by offering to volunteer for others in the same boat. Serving their peers who have chronic pain can decrease some of the disability and depression that occurs while coping with illness.

The social part of spending time with and for others has perhaps the most positive effect. But while the sense of purpose contributes to healthy attitudes, you may be putting physical health risks into overdrive. Part of it depends on what type of volunteerism you have in mind.

If you’re a wilderness leader, your fitness level needs to be assessed in advance. If it involves backpacking with a 40-pound load, you want to build up to that. You aren’t a mule, and your back wasn’t designed to carry a large amount of weight. If you don’t build strength in your leg muscles, you risk injury from misalignment to long-term back strain. In the case of one of these problems, the best treatment is a visit to your chiropractor.

Are you a volunteer caregiver? It’s more than chatting with a patient -- it can be a tough job with physical demands. Again, you’ll get a lot more mileage out of your body if you’re lifting properly and getting help with heavy lifting. Ask your chiropractor for advice before taking on a commitment that contributes to joint dysfunction. Looking out for others doesn’t mean not looking out for yourself. Make sure to fill your own tank first!

Taking Care of Your Little Athlete

Over the past 22 consecutive years, participation in high school sports has been on the rise. And it’s estimated that three out of four American families with school-aged kiddos have at least one playing an organized sport! Undoubtedly, it’s great that kids are more active out on the court and on the field, but with all that activity, there comes, of course, the risk of injury.

Reactive vs. Proactive Care

In the United States, we’re often reactive when it comes to our healthcare—meaning, we’ll head to the doctor after we’ve gotten an ear infection or sprained an ankle. At Franklin Chiropractic & Accident Clinics, Inc., one of our goals is to show people the incredible benefits of proactive and preventative healthcare—which is why we encourage people to begin care before experiencing pain or an injury.

Spot an Injury or Weakness Before it’s a Problem

Chiropractic care is a great tool for preventing long-term health issues, which is why it’s critical kids are seen throughout the season, not just when an injury has occurred—or even worse, years later when the pain has become unbearable. 

Pinpointing the Problem

A good chiropractor can also help to locate the problem before it becomes a long-term issue. Recently, Dr. Franklin treated a high school track athlete, who suddenly began experiencing intense knee pain. Shortly before seeing Dr. Franklin, the patient had begun a new training regimen at a sports facility to work on speed and agility.

As you gear up for the practices and games, find some time to visit your chiropractor for a spinal evaluation, and keep up with your treatment throughout the season and beyond. Your body is your biggest and best asset!

How Chiropractic Care Helps Posture

Posture is position of the body while standing, sitting or lying down. Good posture, also referred to as neutral spine, has many health benefits, including the avoidance of injury-induced back pain. Chiropractic can help improve and maintain posture.

Why is Posture Important 

Appearance benefits with good posture are obvious, but there are many less-obvious health benefits you should know. Good posture can:

• Maintain correct alignment of bones and joints
• Reduce stress on ligaments, minimizing risk of injury
• Prevent muscle strain, overuse and pain
• Conserve energy as muscles are used more efficiently
• Decrease abnormal joint wear

Research has shown that poor postures may increase feelings of depression, affect your digestive tract and influence confidence and stress levels.

Signs You have Poor Posture 

There are many indicators of poor posture, but some of the more common are hunched shoulders, rounded shoulders, rounded upper back, forward head carriage and arched lower back. Another indicator is back pain. Unsure if you have good posture? Talk to your chiropractor or schedule an appointment for a spinal examination.

Factors that Contribute to Poor Posture 

There are several common factors linked to poor posture:

• Stress
• Obesity
• Pregnancy
• Weak postural muscles
• Abnormally tight muscles
• High-heeled shoes

How to Maintain or Correct Posture 

The first step is awareness! Bring your attention to your posture as you sit, stand or lie down. If you're sitting, keep both feet on the floor or a footrest, don't cross your legs and use low-back support. While standing, keep your knees slightly bent, relax your arms and pull your shoulders back. When lying down it's critical to choose the right mattress and pillow, and avoid sleeping on your stomach.

Importance of Chiropractic Care and Therapies

Your chiropractor can help you to maintain and correct your posture through chiropractic adjustments, exercises and recommendations on proper positions during different activities.

The Importance of Your Cervical Curve

These days many people like to use a mouthwash and there is a huge range of options to choose from.

The key to choosing the right one for your needs is being clear about what you are using it for.

Many people opt for mouthwash because they want to have fresh breath.

But many mouthwashes contain alcohol which can cause the mouth to dry. It’s best to minimize the chances of suffering from dry mouth as it can increase your risk of tooth decay and gum disease.

Therefore if you want fresh breath, a breath spray or drops may meet your needs better.

Another reason for using mouthwash is when you’ve been told you have a gum disease such as gingivitis. In this case, you’ll need to choose a mouthwash that contains ingredients known to kill the bacteria that cause gingivitis.

If you like to use a mouthwash that improves your oral health, use one that contains fluoride.

Read the directions of your mouthwash and make sure you spit it out.

Don’t assume that the most expensive mouthwashes are best. Think carefully about your needs and check the ingredients.

Your dentist will be able to advise you on the best choice of mouthwash.

Just Breathe (Your Way to Better Core Strength!)

Are you a shallow breather? Turns out, most of us are.

Shallow breathing can greatly impact your respiratory muscles, create tension in the body, undermine your posture and compromise core stability. It’s important to practice deep-breathing exercises frequently to retrain the body. There are also plenty of core-specific exercises and other breathing techniques you can look into as well.

Let’s take a look at a simple one.

How-To: Core Strengthening Breathing Exercise

This easy breathing exercise can help strengthen the muscles in your abdomen and lower back—a great addition to any stretching routine!

1. To get started, lie down comfortably, feet flat with your knees bent. Make sure your lower back is flat on the floor and not arched.
Place your palms against your lower abdomen and inhale deeply, relaxing as you do so.
2. As you exhale, contract your muscles, sucking in your stomach like you’re pulling your belly button towards the spine.
3. Continue alternating between inhaling and exhaling, feeling the muscles tense and relax in your abdomen, pelvis and lower back.

How To De-Stress Through Stretching

Stress can come in many forms when you are going about your daily routine—while getting ready for the day, at work or even while driving in traffic. Here are some tips on how to stretch away your stress before you start your day and while you wind down for the evening.

Stretching Before Your Day Starts

Shoulder stretching can help you release any major or minor neck and shoulder tension that may have developed while sleeping at night or may be lingering from the previous day. Incorporate this stretch into your morning routine and start your day feeling tension-free, loose and energized.

1. Interlock your fingers, and raise your arms above your head with your palms facing upwards.
2. Look straight ahead and keep your arms in line with your ears while relaxing your shoulder blades down your back (no shrugging allowed).
3. Hold this position for five seconds while breathing in and out of your nose.
4. Bring your arms toward your sides and roll your shoulders backwards and forwards.
5. Repeat this stretch and hold for five full breaths.

Stretching Before Bed

Child’s Pose is perfect for loosening tight shoulders, releasing tension in your neck and stretching out your back. Releasing the tension of the day before allowing your body to rest can be ideal for someone looking to de-stress.

1. Start by getting into position on your hands and knees, and sit back onto your heels with your arms extended.
2. Keep your knees hip width apart.
3. Bring your hands forward until you are nearly flat on the ground and relax your head to the floor.
4. Stay in this position for 15 seconds and repeat as needed.

What is Stress Doing to Your Body?

We all know what stress is—we experience it every day in ways both big and small. As it turns out, a little bit of stress is actually good for you… but what about when you get overloaded? Too much stress can throw the body into chaos—mentally, physically and emotionally.

Here’s a quick, whole-body look at how stress can affect you—in ways you never knew!

Stress and Your Body

Brain/Head: Anxiety and depression, irritability, low energy, insomnia, headaches and migraines

Jaw:
Clenching, teeth grinding, TMJ/TMD symptoms

Shoulders and Neck:
Muscle tension and tightness, aches and pains

Heart:
Increased heart rate, high blood pressure, stroke, heart attack and hypertension.

Lungs:
Frequent sickness and infections, trouble breathing

Stomach:
Upset stomach, diarrhea, constipation, nausea, heartburn, loss of appetite

Having trouble managing physical and emotional symptoms of stress? Sit down with your chiropractor to chat about possible treatment options and lifestyle changes.
Remember—they’re here to support you!

What Heart Healthy Foods to Eat

It’s hard to believe heart disease is still the leading cause of death in the United States, especially with all we know about preventing this silent killer. One of the most important components in your prevention arsenal is a heart healthy diet. Rather than getting really specific with a diet, it can be easier to look at the big picture and eat as healthy as possible.

Juicing Veggies and Fruits

Juicing is an ideal form of nutrition because it starts with eating large quantities of raw food. This means the body receives maximum amounts of nutrients consumed with minimal calories. Juicing vegetables and fruits makes it much easier to consume ideal quantities of them throughout the day, while allowing your body to extract and utilize the most nutrients.

Other heart healthy foods to consider:

Raisins

These petite bites help prevent inflammation and gum disease, two factors that contribute to heart disease. Kids love them because they have just enough sweetness and a meaty texture many people crave in a snack. Grab a handful of organic raisins next time you need an afternoon pick-me-up.

Fish

Studies show that adding fish to your diet twice a week or more can lower your risk of heart disease by as much as 30 percent, due to the good work done by a fatty acid called Omega-3. Omega-3’s prevent blood clots, lower blood pressure and prevent irregular heartbeat. But keep in mind, not all fish are created equal. Where your fish comes from is important, too. Fish caught in cold waters, such as salmon from Alaska, have much lower levels of dangerous mercury than those from warm waters, like catfish or tilapia.

Walnuts

The walnut, a funny looking, flavorful nut, delivers a powerful blow to heart disease. A recent study performed at Penn State University showed the oil found in walnuts fortifies the strength and function of blood vessels, an important factor in preventing heart disease. Snack on them between meals, add them to healthy salads and sprinkle them into your morning oatmeal.

Avoid Salt

Salt can be tough on your ticker as it increases blood pressure. In fact, a recent Harvard study blames one of every ten American deaths on salt. Avoid canned and processed foods, which both have added salt. Preparing meals at home is great way to control the quality of your ingredients and keep sodium intake down.

Make a Plan

We understand that not everyone can just hop into the kitchen and prepare a healthy, delicious meal after a long day at work. That’s where meal planning comes in. Sitting down for a few minutes to plan out the meals for your day or week will save you money at the grocery store and ensure you’re making meals that are good for everyone’s heart.

Camp with Health in Mind

Heading to the great outdoors this summer? Bring along these great health and well-being camping tips from Franklin Chiropractic & Accident Clinics, Inc. for those beautiful nights spent cozied up next to a campfire.

Bring along healthy snacks. It’s easy to grab bags of chips and other salty snacks to bring with you—but these will only dehydrate your campers. Nuts and dried fruit are great for a quick bite and a boost of energy while hiking or in between meals. Bananas and apples are also great camping foods because they don’t need to be refrigerated.

Keep hydrated. As always, it’s so important to stay hydrated—especially when you’re spending a few days or more outdoors. Each person should be getting 64 ounces of H2O a day, which is roughly a half gallon a person. If you’re hiking in a few miles or more, consider buying a water filter specifically made for hiking and ensure there will be a clean water source available to you.

Put on the right backpack. This tip is especially important if you’ll be hiking to your camping spot or heading out for a day trip. Make sure that your bag has padded straps and keep them tightened comfortably so your pack isn’t pulling on your back and shoulders. You can also look for a backpack with a waist strap—this helps distribute the weight of the contents in your bag.

Choose the right shoes. This is important no matter where you are. Wearing shoes with socks or hiking sandals instead of flimsy sandals helps prevent injury to your foot and provides extra comfort if you’ll be hiking. Be sure to pack at least two pairs of socks and if they get wet, dry them completely before putting them back on.

Sleep with a pad. There are specially designed camping pads made to go underneath your sleeping bag. This comfort-providing gear will help support your spine and ensure a better night’s rest, especially since most people aren’t used to sleeping on hard surfaces.

Be aware of wildlife. Seeing wildlife on a camping trip can be quite thrilling. Depending where you are in the United States, you may encounter all different kinds of animals. Check with the park or forest preserve in which you’re traveling for specific safety tips or answers to wildlife related questions.

Make a first aid kit. While no one expects to have an injury, you never know what can happen. Purchase or build your own first aid kit so you’re properly prepared. The Red Cross recommends including items like compress dressings, gauze pads, bandages, cloth tape, antibiotic ointment, antiseptic wipes, aspirin, instant cold compress, hydrocortisone, roller bandages and a first aid instruction book.

Check the weather. While the weatherman isn’t always right, it’s important to check the forecast for your trip. If rain is a possibility bring the necessary items like raincoats, a tent fly and a tarp. Also, in many places the temps can drop at night, so bring along warmer clothing for your evenings under the stars.

4 Ways to Get Your New Year’s Resolution Back

If you kick-started a resolution for 2020, it’s time to check in with yourself. No matter what your resolution was—work out more, kick a smoking habit, eat healthier, spend more time with family, get organized, you name it—it’s easy to have a lot of motivation at first but then lose steam as time goes on. If you really want to make your resolution work, set aside some time each month to take stock of what you’ve accomplished and where you might need some nudging. Here are some tips to get you there:

Make Sure it’s the Right Fit

Are you struggling big time with your resolution? Did you make a few days and leap off the wagon? Maybe this resolution isn’t for you right now. Reevaluate why you chose this goal: Is this really what matters to you in this moment or are you just choosing “lose weight” because you always do?

Think long and hard about what’s important to you, and think outside the box! A resolution doesn’t have to be something involving eating better or working out—it could be committing to reading one book a month, a weekly dinner date with your partner or laughing more. Make it about whatever matters to you.

Baby Steps for Success

Take a second look and see if you bit off more than you can chew. For example, if you really wanted to start working out and your resolution was to hit the gym four times a week for hour-long sessions—you probably made too big of a jump to start. Instead, commit to walking 5 miles a week for the first month or 20-minute gym sessions three days a week. 

It’s much easier to make smaller, easy-to-swallow adjustments at first and then move onto bigger goals. You’ll feel good as you meet your own expectations, making it easier for you to up the ante as you go.

Cut Yourself Some Slack

Sometimes it’s easy to be hyper critical of yourself—but often no good can come from this. When you feel like you slipped on your resolution, it can feel like you failed altogether, and this might cause you to head back to old behaviors. If you slacked a bit on your goals, who cares?! Your resolution, your life, your rules. Give yourself a break and give it another chance. And, like we said, make sure you’ve chosen a goal you can achieve.

Get Specific About It

Research has found that the more detailed and specific you are about your goals, the more likely you are to stick with ‘em and achieve ‘em. Ask yourself questions like: What do I want to accomplish? Who does this benefit? Where will I work on my goal? When would I like to reach my goal? Why is this goal important to me? If you struggle answering some of these (especially your “why”), then maybe it’s time to head back to the drawing board.

How To: 3 Breathing Techniques to Help Relieve Stress

The way you’re breathing says a lot about how you feel. If your breathing is shallow, you may be angry. If it’s extremely heavy, you may be worn out from a hike or other strenuous activity. And when you experience shortness of breath, it may be that you’re anxious, which should be addressed right away, before it accelerates from concern to panic.

The good news is that you can regain control with something as familiar as your breathing. An online fact sheet from the American College of Cardiology advises you to interrupt the buildup of anxiety in order to avoid more serious reactions and, ultimately, damage to your health. For starters, the article instructs you to lie down, if possible, or at least be seated and relax your shoulders.

Then you may want to try some of these suggested breathing techniques designed to reduce stress:

Diaphragmatic Breathing

While lying on your back, place one hand on your chest and the other hand on your belly. Breathe in, pushing up on your belly, paying attention to the rise of your belly hand. Then, as you exhale, feel the hand on your belly sink as the air leaves the lower lungs. With experience, you can learn to do diaphragmatic breathing from a standing position.

Pursed Lip Breathing

Place your arms in front of you on top of a table or desk and lean forward. Keeping your lips pursed and fairly closed, breathe in through your nose for approximately 4 seconds, and exhale out your mouth for 6 to 8 seconds.

Alternate Nostril Breathing

Placing a finger over one side of your nose, close one nostril and begin by breathing out, then in the same nostril. After each breath cycle, which is one exhale followed by one inhale, switch sides. Perform 5 to 9 rounds of this exercise, always inhaling through the same nostril you just exhaled through.

Air it Out in Advance

You don’t have to wait until anxiety gets the best of you to reap the benefits of relaxation techniques. Deep breathing is effective as a daily practice, regardless of your circumstances. When you make it part of your routine, you’re more likely to return to a calm inner place when you encounter discord with the boss or a family member, or find yourself caught in a traffic jam.

An article in Harvard Health points out the benefits of breathing techniques to inhibit natural reactions such as the “fight or flight” response that occurs when everyday problems such as money issues or getting cut off on the freeway are unavoidable. Individuals who don’t foster a calm surrogate for stress may be, instead, fostering illness. High blood pressure, which is a major risk factor for heart disease, is one of the detrimental results of a life filled with anxiety.

“The stress response also suppresses the immune system, increasing susceptibility to colds and other illnesses,” the article says.

Practice the techniques 10-20 minutes per day, Harvard experts suggest. Your goal is deeper, calmer rhythms directing your focus. And it exceeds the need to just reduce physical responses to negative emotions. Breathing exercises also can serve to feed your soul, made plain by an attitude poised by acceptance and calm -- not overreaction and hostility.

You can further minimize the effects of stressors with practices such as yoga, meditation, acupuncture and chiropractic care. Taking a holistic, multi-pronged approach to your health is an effective means to address the complex nature of anxiety without the need for medication.

Just as stress and anxiety are forces of nature, the best way to handle them is with the natural tools you can access from regular visits to your chiropractor. When you apply the expert advice you get from your practitioner and practice regular breathing exercises, you avert the health risks resulting from long-term anxiety and you stand to improve your attitude by airing out a growing level of negative emotion.

If you haven’t taken early steps to make relaxation a part of your life, you can hope for fast-acting results that includes accepting things as they come. But don’t hold your breath.

How to Avoid the Painful Side Effects of Gift Giving

The holiday season is a popular time to buy the latest technology for loved ones, but if you have a new phone or the latest video game system wrapped beneath your tree, you may also be giving pain along with it.

Text neck, a condition in which the continual use of technology causes neck pain and discomfort, can cause serious health risks. It happens most often when you bend over to read text message, browse the internet or gaze at video game screens and controllers. And with the large amount of technology and gadgets gifted over the holiday season, cases of text neck will be rampant.
The severity of text neck symptoms will vary from person to person, but tend to be more prominent with an increased level of activity on the phone or device used.

These symptoms may include:

• Soreness
• Stiffness
• Pain to the shoulders, neck and upper back
• A slight curving of the spine
• Increased headaches

There are solutions for this type of pain. Of course, curbing technology use might be the most obvious one, but if you can’t pry the controller from your child’s hands this winter break, there are other options, as well:

Lift Your Device

Try lifting your device to eye level. You might feel silly at first, but you’ll be protecting the health of your neck and spine for the long term. If you don’t want to lift the device, then leave the device low, but avoid bending your neck and look only with your eyes. Another option is to rest your neck while using your device. Use a headrest, a pillow, or even a wall to hold your head up instead of holding it bent for hours at a time.

Limit Your Time

This is a harder one, but giving yourself and your family members time limits for device use will ease neck pain. Try to only use your phone when you have somewhere to rest your head at the same time.

Chiropractic Care

Since text neck often causes actual misalignment of the spine, chiropractic care can help. A chiropractor can use spinal manipulation to properly align the spine and keep it healthier and pain free. And at Franklin Chiropractic & Accident Clinics, Inc., we treat children, as well as adults, so aligning the spine of the child who is never without his phone is no problem.

To get some help and care from a chiropractor, walk into Franklin Chiropractic & Accident Clinics, Inc. any time. Walk-in appointments and affordable pricing make it possible for everyone to get the care they need to protect their neck and back this holiday season and in the year ahead. A chiropractor at Franklin Chiropractic & Accident Clinics, Inc. may be able to align your spine and put your neck in better shape so that you can enjoy your technology now and for years into the future.

Chronic Stress Can Kill You; Why You Need Chiropractic

Chronic stress is a common component to the daily life of most people in the American society. Low-grade chronic stress is a contributing element to all major diseases and current undesirable health conditions such as heart disease, diabetes, depression, and others.

How does chronic stress affect one’s nervous system and, importantly, can regular chiropractic care help mitigate the effects?

Autonomic Nervous System

The autonomic portion of your nervous system is continuously active and controls just what it sounds like it would, the automatic functions of the body. It’s comprised of the parasympathetic nervous system, the sympathetic nervous system, and the enteric nervous system. The parasympathetic nervous system deals with the resting and repair activities such as tears, salivation, food digestion and elimination.

The sympathetic nervous system deals with the opposite -- fight, flight, or freeze response. This system shunts the body’s functions away from resting and digesting and into protective functions.

Chronic Stress Response

When the body is under chronic low-grade stress, the sympathetic nervous system remains active at a steady rate that is higher than normal yet not as high as if your life was in danger at this exact moment. Some causes of low-grade stress are working long hours for extended periods of time, family and life demands, less than optimal sleep -- whether in length or quality, bad posture, low water consumption, poor food choices, and more.

Chiropractic Care

Chiropractic adjustments affect the whole communication of the nervous system. Different areas of the spine correlate directly with specific stimulation or deregulation of different areas of the nervous system. For instance, if a patient’s nervous system is highly overactive and has been for a great period of time, the doctor of chiropractic can focus on adjusting areas of the spine that stimulate joint motion and nervous system function in segments in which the nerves are specifically associated with parasympathetic functioning such as upper cervical joints (upper neck) and the lowest lumbar and sacral regions (low back). In doing this, the thought process is to assure optimal nervous system communication and flow in the areas that ultimately promote rest and digesting function. In supporting proper joint movement and optimal nervous system function of those areas, the idea is that it will promote the calming elements of the nervous system and take pressure off of the overactive sympathetic component.

One of the most frequent comments patients say after getting adjusted is “I simply feel better and have a greater sense of ease.” I contend that when the nervous system is rebooted through the quick impulse of the adjustment, the tension of the muscle fibers is released and reset, and the joints experience a restoration of motion; this is enough to create some space for folks to feel and enjoy the decrease in the chronic stress load.

Add regular chiropractic adjustments to one’s healthcare routine and this is enough to create a major shift in one’s health and life. Come on in and see the doctors at The Joint Chiropractic and let us help you help yourself in decreasing stress this year in your life!

Chiropractic and Chronic Sinusitis

Can chiropractic help you if you suffer from chronic sinusitis? Some folks who experience chronic sinusitis do experience great relief when getting regular chiropractic adjustments. So how does it work? There are a number of ways chiropractic care can help.

First and foremost, regular chiropractic adjustments improve spinal motion and health. The better the spine moves, the better opportunity your nervous system has to function optimally and without interference. The nervous system is the foundation of your health. It’s the system through which the brain communicates with your body and its systems, and vice versa. The nervous system running optimally gives you the best chance of overcoming sinusitis.

Regular chiropractic adjustments help support the flow of the lymphatic system. The lymph system carries waste throughout the body and allows it to dispense the waste appropriately. When the lymph system is not flowing optimally, waste can back up; if the waste system is backed up, it is reasonable to infer that maintaining an optimal state of health will be harder. We are exposed to germs consistently in life, so it is imperative that our body can efficiently rid itself of waste.

Chiropractic adjustments have been shown to boost the immune system. The immune system is your defense line keeping sickness and health crises at bay. It’s imperative that this system be in tip-top shape in order to keep you healthy and also hold off possible irritants within cavities from being chronic issues.

There are also manual techniques over the actual sinus cavities that chiropractors can perform that patients often find helpful in loosening fluid congestion and assisting in clearer breathing or pressure release in the head. The adjustment itself tackles a variety of symptoms and may improve the body’s overall ability to ward off infections prior to occurring.

If you suffer from chronic sinusitis or know someone who does, consider seeing the doctors at The Joint Chiropractic. They may be able to help you help yourself naturally decrease some of the symptoms.

What’s the Deal with Vertigo?

As much as 35 percent of American adults over the age of 40 have experienced a vestibular disorder—and the biggest offender? Vertigo. For those who’ve experienced it, or currently are experiencing it, vertigo can greatly impact daily life, making a sufferer sick, tired and unable to go through their day. How do you deal with it? How can you get your life back? Let’s take a look. 
 

What is Vertigo?

Those experiencing vertigo feel a sensation of being off balance, like they’re spinning or being pulled in one direction. It can cause nausea, headache, vomiting, sweating and a ringing in the ears or abnormal eye movement. For some, vertigo seems to simply go away with time. For others, it is a reoccurring problem that reappears with little warning and makes everyday tasks difficult.

Why Does it Happen?

A commonly cited cause of vertigo is inner ear issues—often due to buildup or infection—which can compromise the body’s ability to find balance. In our experience, patients who suffer from vertigo are often found to have subluxations, misalignments, in the C1 region at the base of the skull. The C1 affects blood supply, the pituitary gland, scalp, bones of the face, brain, nervous system, and unsurprisingly, middle and inner ear.
This misalignment can interfere with sensory information to the cerebellum part of the brain, which coordinates voluntary movements like balance, posture and coordination—it can also cause dizziness, the commonly seen symptom of vertigo. This subluxation could be the result of a number of things, from prior head/neck trauma to minor traumas such as improper posture or poor sleep positioning.

How Can You Get Help?

Our best recommendation is to be seen for a full evaluation by a chiropractic physician, who will likely prescribe regular chiropractic adjustments to remove subluxations from the spine. Studies show that spinal manipulation can have many positive effects on vertigo symptoms—improved balance, reduction in dizziness and for some, even complete remission. Additionally, by addressing the subluxation in the C1 region of the spine, potential disruptions between the brain and spinal nerves are eliminated, allowing the body to heal as it was meant to.

How to Take Meaningful Breaks from Your Phone

For those of us who clearly remember a time before smartphones, it’s easy to see how this technology has changed us and our relationships. 
 
In the morning, instead of quietly waking and adjusting to the light of day, so many of us grab our phone and check our alerts—before we even set our feet on the ground. During coffee or meals with loved ones, we incessantly check our devices—only half listening to the conversation. When hiking through a beautiful landscape or witnessing a life-changing event, we’re peering through our screens to get the best shot for Instagram. And that’s just a snippet of how our lives have changed.

5 Ways to Take Breaks

While this technology is certainly here to stay, it doesn’t mean it has to take over the world around us. You are in control of your day, your relationships and your habits; so harness that willpower and use these ideas to tune out the noise and enjoy the life in front of you.

1. Whenever you get home, leave your phone in your bag or drop it in a basket by the door. If you’re worried about missing an important call or an emergency—think about getting a landline or digital home phone. If you have kids, having a home phone isn’t a bad idea.

Tip: If you have a smartphone, set up an auto-text reply to go out to people who call or text, asking them to reach you at your home phone.

2. Put your phone in the backseat (the trunk is even better) when you’re driving. Not only does the phone distract you, but you’re missing out on some great downtime to listen to music, think or just take in your surroundings.

Tip: Auto-text replies come in handy here, too. Set up a reply alerting people you are driving and will get back to them shortly.

3. Set designated “shut-down” times. Before dinner, have everyone drop their phone into a basket or leave them in their rooms. When you head outdoors for some quality family time, don’t bring them along. We did survive in a time before cellphones!

Tip: If you make this a regular thing—it’ll become easier for your family to break the habit of using phones during family time. And hopefully it’ll carry-over to the next generation!

4. Leave your phone in the car when you’re meeting a friend. If you’re concerned that someone at home may need you, let your family know where you’ll be. If it’s truly important, they can call the place of business to get ahold of you (that’s how we did it in the old days!).

Tip: Ask your friend if you can both go “phone-free” for your coffee or lunch date and enjoy some genuine, uninterrupted conversation.

5. Too hard to leave the phone behind completely? Set it to airplane mode or turn off all your notifications. Then pick times you can check your phone—perhaps every two hours or at 42 minutes after every hour. Find what works for you.

Tip: See if your smartphone has a feature to set “quiet hours.” On most Apple devices, this feature is called “Do Not Disturb,” which only allows calls from specific people to come through. You can also set it to ring if a number has called twice in less than three minutes.