Perfecting Your Posture During Your Daily Habits

Driving, texting, sitting at a desk or even walking a dog all have one thing in common—posture.

You may not actively think about it, but how your body is positioned throughout the day greatly contributes to your overall health. How you sit, stand or move your body can lead to chronic back pain, headaches, and possibly poor circulation in your legs and feet.

What Is Good Posture?

Good posture is your body putting the least amount of strain on supporting muscles, bones, joints and ligaments. Proper posture is just one element of good spinal health, encouraging the brain to communicate more effectively with the rest of the body.

How to Improve Your Posture During the Day

Adopting healthier posture habits and at-home ergonomics can improve your overall health. These practices can provide more efficiency in daily tasks and an improved quality of life. Good posture isn’t just limited to standing or sitting. Training your body when you sleep, watch TV, stand in line or even text is important.

Here are a few tips for improving posture during your daily routine:

Netflix and chill. Who doesn’t love a good movie in bed? However, binge watching can do a number on your spine. Add a pillow behind your back for added support, or underneath your knees to relieve any stress on your neck, legs and back.

Sleep tight. Sleep posture is important since you put so much pressure on your spine. Regardless of sleep position, always use a pillow with enough thickness so that your head maintains a neutral position.

Back - Only 8 percent of people sleep on their backs. Sleeping on your back is the best option, because it puts no extra pressure on your head, neck or spine. Use a pillow to keep your head slightly elevated and aligned.

Side - Sleeping on one’s side, especially with the knees drawn up in a fetal position, can help open up the joints in the spine and relieve pressure by reducing the curvature of the spine.

Stomach - Approximately 7 percent of people sleep on their stomachs. Unfortunately, this position can aggravate the spine and other medical conditions. Avoid it if possible.

Supermarket sweep. You can practice perfect posture anywhere! Standing in line while at a grocery store, or any store, is a great time to think about your posture, learn to notice how you regularly stand and make note to avoid slouching. Position your feet shoulder-length apart and let your arms hang naturally at your sides. Keep your weight on the balls of your feet. This will allow your body to naturally align and evenly distribute your body weight.

Texting. Text neck is real and a result of having bad postural habits. While texting or cruising through social media, position your phone at eye level. This will help reduce the amount of pressure being applied to your neck and spine. And remember, while a great starting point, changing your habits isn’t quite enough! That’s where chiropractic comes in. Incorporating routine adjustments can help improve posture, increase flexibility, and prevent backache and muscular pain.

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.

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 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.

Should I Use Heat or Ice for Pain?

Did you get hurt during your workout? It’s time to grab the heating pad… or the ice pack… or both—who even knows! There’s a lot of confusion when it comes to using heat or cold to help treat common exercise injuries like strains, sprains, pulled muscles, shin splits, knee injuries and tenderness. Let’s put an end to it once and for all! Here’s your temperature care breakdown, so you know when it’s time to sing a song of fire or one of ice.

Ice, Ice, Baby

As a general rule, always choose ice for injuries and inflammation. Cold restricts blood flow and reduces inflammation and swelling. Whenever there’s bleeding in underlying tissue—think sprains, strains or bruising—ice treatment is the way to go. You can use cold therapy in two ways: immediate or rehabilitation.

Immediate treatment: helps prevent the injured area from becoming stiff by reducing tissue fluid.

Rehabilitation: aims to restore normal function to an affected area by reducing pain and spasms, which in turn allows for better movement.

If you have bad circulation, then cold therapy probably isn’t for you. If you apply ice for too long (or directly!) then skin, tissue or nerve damage becomes a possibility. Folks with cardiovascular disease should always consult with their doctor before using cold therapy.

Turn Up the Heat

Usually, heat is the best method for relaxing—whereas ice restricts blood vessels, heat opens them, increasing blood flow to an affected area. This is perfect for most aches and pains, and it’s also really great for repairing damaged tissue since increased blood flow stimulates healing. Minor stiffness and tension can usually be relieved with about 15-20 minutes of heat therapy.

Do not feel the burn! When using heat therapy, you want to keep a nice, even warmth. If you have swelling or bruising, heat isn’t the right call. Never use it near open wounds, and for people with heart disease or hypertension, always ask your doctor before using this treatment.

The Ultimate Treatment

When it comes to injuries caused by physical activity, cold and heat are super beneficial, but they’re not long-term solutions. A healthy musculoskeletal system is critical to overall health and healing, affecting how the entire body functions. Regular adjustments of the spine help return the body to a normal state, reducing tension and pain by utilizing the body’s natural healing process. Choosing chiropractic as the first line of defense once injured decreases the likelihood of surgery and further injury!

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.

Ways to Slow Down, De-Stress and Actually Enjoy the Holidays

Stress can be a big part of the holidays—and it doesn’t have to be. While we know chiropractic can help you feel less stressed, we also love to share other ideas that’ll help you enjoy each day of your life more. See if you can weave any of these ideas into these next couple of weeks of the holiday season. 
 

Re-Organize Your Priorities

We often get lost in a laundry list of things we think we need to do, but in reality, we just simply don’t need to do most of it. Take a look at your list of holiday commitments and to dos and cut back. Focus on the things you really love and leave it at that.

Take a Break from Social Media

While we’d hate to see you go, sometimes a break can really slow life down. If you notice that you’re reaching for your phone and tapping that blue icon every time you have a moment of down time, it’s probably time for a social vacation. You’ll find you’re more present and relaxed. And you’ll stop comparing yourself to the Joneses. Come back after the holidays!

Cut Back on Excess Gifts and Slow Down Gift Giving

It can be easy in our culture to go overboard on gifts, especially for the kids—and then what happens? There’s a flurry of wrapping paper and it’s all over before you’ve even had a moment to take it all in. Take a step back from making sure there are “enough” gifts under the tree and focus on enjoying the act of giving and receiving. When you and your family are exchanging gifts, slow it down by having each person open one gift at a time. Take breaks for a walk, snack or even a favorite holiday movie; then come back to open more.

Head Outside

“There’s no such thing as bad weather, only bad clothing.” This Norwegian saying couldn’t be more true! The cold alone shouldn’t prevent you from getting outside! We know that spending time outdoors and getting some physical activity can have a profound effect on stress. Bundle up and head out for a walk first thing in the morning—or in the evenings when many homes will have their holiday lights aglow.

Practice Mindfulness

Mindfulness means that you’re in a state of active and open attention to the present moment. Gosh, we all could use more this during the holidays, right? Often in the hustle and bustle, we don’t take time to actually enjoy all the wonderful moments. A few simple things you can try: Eat slowly and savor the flavors; shop slowly and carefully; put down the phone and just take in the environment around you; listen—really listen—when a loved one is speaking to you; sit back and think about everything you have to be grateful for.

Are You Doing Self-Care All Wrong?

When you think of the phrase “self-care,” what immediately comes to mind? Maybe a candle lit bath, a sweet treat, a relaxing massage.
For some people, these are definitely ways to feel good, calm and cared for. However, that’s not all self-care is. Over the last few years, self-care has become a three billion dollar industry, and that really muddies the water. It’s crucial that you’re able to separate between the things that you need (not the things you’re told you need), and the things that you want, so you can find out what self-care means for you. Today, let’s take a look at that process!
(And trust us, you are more than worth the effort.)

What Is Self-Care

According to The University of Buffalo’s School of Social Work, self-care “refers to activities and practices that we can engage in on a regular basis to reduce stress and maintain and enhance our short- and longer-term health and well-being.” So… bath bombs and massages… that can be a part of it! But look a little deeper; what is it that you need in order to be and stay well?

It’s All About You

Realistically, figuring out what you need can be hard. Self-care, itself, can be hard. And it’s not always pretty. Sometimes it’s taking the time out of your busy schedule to eat something healthy that makes your body feel good. Sometimes it’s making that doctor’s appointment you’re a little scared to make. Sometimes it’s saying no to a night out, even if it makes you feel guilty, because you’ve been tired lately and know you need the rest.
Self-care is advocacy. It’s taking the reins of your own physical, mental, emotional and spiritual health —whatever that means to you—and if you don’t know what that means for you, self-care is making sure you take the time to figure that out.

How To Get Started

If you’re someone who doesn’t even know where to start, don’t worry. For the next few days, go throughout your daily life. Keep in a journal or notebook all the prominent things you do, think and feel during the day. Really think about your life and the role you play in it.
Then, begin to make a list. Put two or three things (don’t overwhelm yourself!) that greatly impact how you feel and function (whether you’re currently honoring those things or not), and one by one, begin making small changes. For instance, if you find that you’re tired all the time, and that it’s really impeding on your life, add that to the list. Think of a few ways that you could make room for quality sleep, the things you will have to make peace with sacrificing and also the gains you will make with each day. Maybe you’ll have to do some research; maybe you’ll need to consult a professional.
The journey will be different for each person. The crucial thing is that you follow it through until you find methods and strategies that work for you.
Because you are important and you deserve to be happy.

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.

10 Natural Tips for Winter Skin Care

Cold days have arrived. Before your skin has a chance to feel the effects of the cold, dryness and wind, bolster your skin care routine with these natural tips that will keep it feeling invigorated, fresh and soft. 
 
Stay hydrated. By keeping your body hydrated, your skin will naturally follow suit. If you have a hard time remembering to sip your H2O, learn to make a habit out of it by setting a reminder in your phone or even try something silly—like taking a sip every time you glance at the digital clock and the last digit is an odd-number.

Swap your moisturizer. Use a rich, oil-based moisturizer during the winter months. This will help seal water in your skin and will keep it more moisturized than water-based face lotions. As always, choose organic and know your ingredients!

Hydrate with a humidifier. Winter naturally brings low humidity, but your furnace can decrease humidity as well. Invest in a good humidifier, or several to place throughout your house to keep moisture in your home.

Munch on veggies. Cucumbers and celery naturally contain a lot of water—which makes them a perfect snack when you’re trying to keep yourself and your skin hydrated. Orange and yellow veggies, like sweet potatoes, carrots, red peppers and pumpkin, are great for your skin due to the antioxidant, beta-carotene. And to boost your consumption of vitamins A, B and E, as well as your iron and omega-3s, add some spinach and other dark leafy greens to your plate.

Get your omega-3 fats. According to Dr. Mercola, if the tops of your hands aren’t soft and smooth, this may indicate you are deficient in omega-3 fats. Find these essential fatty acids in salmon, olive oil and walnuts; be sure to choose organic and stick with wild-caught Alaskan salmon.

Avoid chemical-filled soaps. Not only is your skin your largest organ but it’s highly permeable—meaning that what you put on your skin is likely going into your body and bloodstream. Plus, antibacterial soaps, skin care products containing alcohol and fragrance-filled soaps strip your skin of natural oils. Choose natural, organic soaps and avoid fragrances, instead choose essential oils.

Turn down the heat. It feels great to slip into a tub of hot water in the winter, but some of us have the habit of overdoing it a bit with the temperature of our H2O. The heat of the water mixed with your soap depletes the natural oils on your skin, which will cause it to dry out faster. If you get out of the shower and your skin is red and itchy, this is a sign that the water is drying out your skin.

Dab on some coconut oil. Virgin organic coconut oil serves as a highly effective product for skin care. Coconut oil fights free radical damage, possibly due to its high levels of ferulic and p-coumaric acid, and its natural antioxidant properties keep your skin looking youthful.

Sip pomegranate juice. This bright red fruit is packed with polyphenol antioxidants which not only fight free radicals but studies have shown that they may prevent cell aging. 

Gently exfoliate. As the body ages, its natural ability to regenerate new layers of skin slows down. Gentle exfoliation will slough off old skin cells and reveal fresh, glowing skin.

5 Answers to Your Most-Asked Chiro Questions

It’s true—the number of patients across the globe who’ve reaped the benefits of chiropractic care is now the highest it’s ever been. Amazing, right? And while that means more and more people are finding relief and embracing the importance of spinal health, it also means curiosity is at an all-time high. Let’s take a look at some of our most frequently asked questions!

Is Chiropractic Safe?

Very much so! Chiropractic has an excellent safety record. It’s a conservative, all-natural approach to healthcare that avoids invasive procedures or addictive drugs. In fact, malpractice rates between chiropractors and other healthcare professionals are very different—our malpractice premiums are only a small fraction of the cost compared to those for medical doctors.

Can I Adjust Myself?

Please don’t! Your chiropractic physician has years of training, education and experience under their belt and is a pro at adjusting your spine safely, correctly and accurately. A chiropractic adjustment versus bending and twisting yourself certain ways to “crack your back” are very different things—in fact, self-joint manipulation can be pretty counterproductive and sometimes dangerous, making an already unstable spine even worse.

Are All Patients Adjusted the Same Way?

No; every person is different and has his or her own unique needs. At Franklin Chiropractic & Accident Clinics, Inc., our doctors of chiropractic evaluate each person’s spinal issues and symptoms and develop an individual treatment plan that best addresses that specific patient’s concern.

What Causes that Popping Sound During an Adjustment?

We know that sometimes it can make people nervous, but in reality, the “popping” sound you hear during a chiropractic adjustment is nothing to be worried about. This sound is painless and completely harmless. It’s caused by natural gases in your body rushing to fill the partial vacuum that’s created when your joints shift. It’s not an indicator of any problems. In fact, not all adjustments make a sound! Pretty cool, right?

Why Should I Go to a Chiropractor?

It’s a common misconception that chiropractic only helps people with back pain—and while the American College of Physicians does recommend conservative care, like chiropractic, first for back pain sufferers, that’s not the only condition it may help! Chiropractic is helpful for a wide variety of health problems. It helps improve nerve system function, which in turn, encourages the body to heal.

Your Guide to Easy Neck Pain Relief

When you’re in pain, it can take away from every other aspect of your life.
Time with family, your social life, hobbies, even your work—it’s so hard to focus, to really get through the day.
Not to mention, well… it hurts. And neck pain is its own special sort of suffering. We know how hard it can be, and we’re here to help you. Let’s run through it: why you’re in pain, what’s causing it, and what you can do.
Here’s how you can start feeling better right now.

Let’s Talk About Your Pain

Do you work a desk job? Have you been in a recent car accident? Maybe you just text a lot and you’re constantly looking down at your phone.
Depending on the cause, neck pain can come in a variety of different forms and severities—from a pinched nerve to whiplash or postural problems to major injury.
If you’re reading this guide, chances are you know this kind of pain well, and it’s not just central to the neck, but can affect the shoulders and even cause headaches. It can be relative to one spot or it can radiate and fan across your whole upper body, including the arms. You may also experience numbing of the arms, muscle weakness and mobility issues.

Sound Familiar?

According to the American Chiropractic Association, here are some of the most common neck pain instigators:

• Injuries and Whiplash
• Growing Older
• Osteoarthritis
• Spinal Stenosis
• Degenerative Disc Disease
• Poor Posture/Daily Habits

How Do I Know if It’s Serious?

When you type “Neck Pain” into Google, one of the most frequently asked questions that pops up is “Is a sore neck a sign of cancer?” Rest assured—that’s actually pretty rare. In fact, neck pain is something that will likely affect most adults at one point during their lifetimes. It’s nothing out of the ordinary, but… that doesn’t make it normal.
Simply put: It’s serious. Any amount of pain is serious.
That nagging tension? That knot on the top of your shoulder? It’s all a big deal, because the truth is that we’re not meant to live in pain.

5 Natural Ways to Ditch Neck Pain

So, what can you do to feel better? A lot of people reach for those muscle relaxers or anti-inflammatories, which can actually do more harm than good. Here are some all-natural methods that may be able to help you out.

Anti-Inflammatory Foods

Not only does inflammation make your muscles more susceptible to pain and injury, but it can also slow down the healing process. When your neck is inflamed, it limits your range of motion, overall strength and flexibility. Since food fuels the body, and can be some of the best medicine around, consider adopting an anti-inflammatory diet that will do the body good.

Inflammatory

• Refined sugars and grains
• Processed meat and red meat
• Alcohol and soda
• Packaged foods
• Margarine, shortening, lard

Anti-Inflammatory

• Green, leafy vegetables
• Wild-caught salmon
• Bone broth
• Healthy fats like organic, unrefined coconut oil
• Probiotic foods (yogurt)
• Fermented foods

 

ICE Therapy

For tension and muscle soreness, ice therapy is a great form of pain relief! Cold restricts blood flow and reduces inflammation and swelling. Whenever there’s bleeding in underlying tissue—think sprains, strains or bruising—ice may help! But keep in mind, too much cold can hurt you. Don’t put bags of ice or packs directly on the skin, because that could risk skin, tissue or nerve damage. Instead, wrap it in a soft towel and set it on the area in question. And remember—no longer than 20 minutes a session!
Note that if you have bad circulation, then cold therapy probably isn’t for you. People with cardiovascular disease should always consult with their doctor before using cold therapy.

Essential Oils

Many people find success using essential oils topically when they’ve got sore or strained muscles—and it’s definitely worth looking into for natural pain relief. Depending on what kind of pain it is, there are a variety of options to choose from. Here are only a few!

• Peppermint Oil: Cooling and anti-inflammatory
• Lavender Oil: Relief from pain and swelling
• Sandalwood: Tension relief

But wait! Here’s a little bit of essential oil best practice. Most oils must be diluted with a carrier oil, like coconut or almond. There are some oils you can apply “neat” (directly on the skin), however, do your research first and test a small part of your skin to ensure you don’t have a reaction. Also, the essential oil industry is incredibly unregulated; be sure to purchase from a well-known brand that sells certified therapeutic grade oils. For individual recipes, take to the web! There are tons of tutorials you can find on YouTube as well as recipe guides provided by the brand you purchase your oils from.

Bedtime Neck Support

The kind of pillow you use absolutely has the ability to hurt or strain your neck. It’s time to invest in a quality pillow. Look for one that’s made of firmer foam and materials that press back, effectively supporting the head. It’s also crucial that your pillow contours to your head, neck and shoulders, offering built-in cervical support.
Pillows that support your cervical spine actually look a lot different than the ones you’re used to seeing. The center cavity provides support for both your head and neck. This can help you avoid experiencing or exacerbating headaches, neck sprains and strains, tingling and numbness in the arms and hands and more.

The Text Neck Stretch

A common reason for neck pain? Excessive texting! As you look down at your phone, it can push your head forward and hunch your shoulders. This puts strain on the spine and may result in headaches, neck pain, shoulder pain and loss of lung capacity. Of course, working on your posture is key, but stretching can be important too! Let’s open it back up with a quick stretch that may help you find relief:

1. Sit or stand with your hands behind your head.
2. With your elbows out, slowly squeeze your shoulder blades back.
3. Bring your head and shoulders backward, arching the upper middle back.
4. Hold this position for 10-20 seconds and then slowly release.

 

What If It’s Not Enough: Fixing the Root Problem

The tips listed above will help you manage your symptoms, and they’re great for temporary relief, but honestly, they won’t fix anything. In order to eliminate your symptoms for good, treatment needs to address the root of the problem.
So, why are you in pain? What’s actually causing it? The answer may go a little deeper than you expect—namely, your spine.
The neck houses the uppermost part of your spine (the cervical spine) and has the important job of holding up your head. Not only does it have this constant weight placed on it, but it’s one of the most utilized parts of the body.
Think about it—not a day goes by where you don’t actively use your neck. It bends, twists and moves in every way you need it to, and that really opens up its susceptibility to injury, strain and wear and tear.
This constant stress can affect the cervical spine itself, causing misalignments (subluxations) in the spinal vertebrae. These misalignments can wreak havoc on your entire body, because when the vertebrae are knocked out of alignment, it can effectively mute you brain-to-body communication system.

Fixing the Root Problem

They key to reducing joint pain long term is to adjust the cervical spine where vertebrae may be out of alignment, thus causing the nerves to be pinched. A chiropractor utilizes the chiropractic adjustment to manipulate the spine back into optimal alignment—taking pressure off the nerves and allowing the body to function at its best.

Should I Use Heat or Ice for Pain?

Did you get hurt during your workout? It’s time to grab the heating pad… or the ice pack… or both—who even knows! There’s a lot of confusion when it comes to using heat or cold to help treat common exercise injuries like strains, sprains, pulled muscles, shin splits, knee injuries and tenderness. Let’s put an end to it once and for all! Here’s your temperature care breakdown, so you know when it’s time to sing a song of fire or one of ice. 
 

Ice, Ice, Baby

As a general rule, always choose ice for injuries and inflammation. Cold restricts blood flow and reduces inflammation and swelling. Whenever there’s bleeding in underlying tissue—think sprains, strains or bruising—ice treatment is the way to go. You can use cold therapy in two ways: immediate or rehabilitation.
Immediate treatment: helps prevent the injured area from becoming stiff by reducing tissue fluid.
Rehabilitation: aims to restore normal function to an affected area by reducing pain and spasms, which in turn allows for better movement.
If you have bad circulation, then cold therapy probably isn’t for you. If you apply ice for too long (or directly!) then skin, tissue or nerve damage becomes a possibility. Folks with cardiovascular disease should always consult with their doctor before using cold therapy.

Turn Up the Heat

Usually, heat is the best method for relaxing—whereas ice restricts blood vessels, heat opens them, increasing blood flow to an affected area. This is perfect for most aches and pains, and it’s also really great for repairing damaged tissue since increased blood flow stimulates healing. Minor stiffness and tension can usually be relieved with about 15-20 minutes of heat therapy.
Do not feel the burn! When using heat therapy, you want to keep a nice, even warmth. If you have swelling or bruising, heat isn’t the right call. Never use it near open wounds, and for people with heart disease or hypertension, always ask your doctor before using this treatment.

The Ultimate Treatment

When it comes to injuries caused by physical activity, cold and heat are super beneficial, but they’re not long-term solutions. A healthy musculoskeletal system is critical to overall health and healing, affecting how the entire body functions. Regular adjustments of the spine help return the body to a normal state, reducing tension and pain by utilizing the body’s natural healing process. Choosing chiropractic as the first line of defense once injured decreases the likelihood of surgery and further injury!

The Verte-Breakdown: Your Lumbar Spine

The Importance of Your Lumbar Spine

The lumbar spine is the lowest region of your spine! It’s comprised of five vertebrae in the lower abdomen and hips, and is built for power and stability, bearing the weight of the entire torso and giving the hips and legs the ability to flex and move. It is a strong coat of armor, protecting the base of your spinal cord so it can do its job without interference.

When Your Lumbar Spine is Misaligned

Most people think of the spine in regards to posture, movement and stability, and while those are all important functions, it’s got another crucial role to play—protecting the spinal cord. Messages from the brain travel down the spinal cord, branch out into the nerves and are transmitted to the rest of the body. This is how your organs know how to function and heal.
However, when there’s a misalignment in the vertebrae of the spine, also known as a subluxation, this process is disrupted. And unfortunately, these misalignments can happen at any time; an accident, daily habits and behaviors, nutritional intake, stress and even toxins and chemicals can move your vertebrae out of place.
This puts pressure on the spinal nerves and effectively cuts off communication within the nervous system. When left unchecked, these misalignments can affect the body in unexpected ways. Take a look at each vertebra and how it connects with different organs and areas in the body. And most importantly, identify any possible symptoms that could arise from a subluxation in that vertebra!

Lower Back

Lumbar Spine

Vertebrae	Parts of the Body	Possible Symptoms
L1	Large intestines and inguinal rings	Constipation, colitis, dysentery, diarrhea and ruptures or hernias
L2	Appendix, abdomen and upper leg	Cramps, difficulty breathing and minor varicose veins
L3	Sex organs, uterus, bladder and knees	Bladder troubles, painful or irregular periods, miscarriages, bed wetting, impotency and knee pain
L4	Prostate gland, low back muscles and sciatic nerve	Sciatica, lumbago, difficult or painful urination and back aches or pain
L5	Lower legs, ankles and feet	Circulation problems, weak legs, ankles and arches, cold feet and leg cramps

Choose Conservative and Safe Chiropractic Care First

When it comes to health and healthcare in the United States, most would agree we have many issues. Not only is the overall state of health in this country rather poor, but our system of “treating” illness, disease and injuries is focused on quick fixes, after-the-fact treatments and short-term care. The chiropractic community has set out to change this model—and you’re a part of that change!
At Franklin Chiropractic & Accident Clinics, Inc., we provide our patients drug and surgery-free solutions to all too common conditions like back pain, neck pain, headaches and more. Here’s a bit more on conservative care—and why it’s an important approach to improving your health and staying well.

What is conservative care?

Just as it sounds, conservative care means to take a cautious, safe and moderate approach to treating a health issue. Unfortunately, many people are recommended aggressive, costly and often risky treatments for all kinds of illness and disease. For example, back and neck pain treatment within the medical community can often include spine surgeries, spinal injections and prescription drugs, and many times these treatments do not solve the problem, mask symptoms or cause further issues down the road.

How does chiropractic fit into conservative care?

Chiropractic is one of the best examples of conservative care as it is a safe, holistic, drug-free and non-invasive method to diagnosis and treat pain, and also maintain and enhance overall health and well-being. Your expert chiropractor uses gentle spinal manipulation and therapeutic and rehabilitating exercises to address pain and symptoms. In addition, chiropractors can advise patients on important nutritional, ergonomic and lifestyle changes.
All doctors of chiropractic have undergone extensive schooling and training through nationally accredited programs, amassing a minimum of 4,200 hours of classroom, laboratory and clinical internship.

Who should choose conservative care?

While we can’t possibly say that a conservative care route like chiropractic will be to any or all health issues, it should certainly be considered as a first (and hopefully only!) step. Reducing the need for drugs or surgery could be critical to your overall health in the long-term. Of course, if your condition is best treated by another method or medical professional, your chiropractor will advise you of this.
We are proud to be an organization working toward creating a better healthcare system that serves patients’ health and well-being first—and we're proud to continue to serve you. We congratulate you on your commitment to a healthier, pain-free life!

How to Make Sure Your Chiropractic Adjustments Last

In our rush-around society, we assume everything happens quickly. Even with our healthcare, people expect immediate gratification—a quick fix that’ll make pain or discomfort disappear. But the truth is that nothing worth having comes without a solid foundation of hard work, and that’s especially true when it comes to your health.
How does that translate to chiropractic? Therapy! You can’t just get your adjustment and hit the door. At Franklin Chiropractic & Accident Clinics, Inc., we have a whole range of therapies to complement your adjustment, from stretches to traction and more, that make your treatment so much more successful. Let’s take a look!

Therapies for Optimal Healing

As chiropractors, we believe that true health can be achieved through excellent spinal health. We use the chiropractic adjustment to remove subluxations, or misalignments, found in the vertebrae. This can make all the difference to your overall health, because left unchecked, subluxations can disrupt the brain-to-body communication system, causing a whole mess of problems you’d never even see coming. Subluxations are complex, whether they be due to accident, injury, stress, tight muscles, over- or under-stretched ligaments or other instabilities. While an adjustment does a great job of addressing the core of these issues by realigning the subluxation directly, your body needs more. Additional therapies help to stabilize the body, allowing for optimal health.

Getting Traction

Traction is a therapy designed to correct forward head posture and a reduced or reversed cervical curve. Issues with the cervical spine are very common and put a lot of stress on the nervous system. Correcting your cervical curve is crucial and should be a major goal for any patient.

What’s Another 10-15 Minutes?

If you can correct your cervical spine at home, why do it in the office? Most therapies are done under supervision for a reason. Some therapies can seem deceptively simple with a wide range of results for patients. That means these therapies can also be done incorrectly at home with negative results or potential injury.

So, What Can You Do At Home?

Besides the common therapies done in the office, we recommend any type of therapy that helps strengthen your core. The average American has weakened core strength, which contributes to abnormal posture and joint dysfunction. Stretching throughout the day can also be advantageous.
If you really want to know which therapies you should be doing to make your adjustments more effective, ask your chiropractor. He or she will be happy to share a customized list of therapies for your specific condition.

Could Your Child Have Scoliosis?

What do you know about scoliosis? Many people know that it affects the spine…but not much else. You might be surprised to know that kids are one of the largest groups affected by scoliosis. Find out what else you should know about this common condition. 
 

What is scoliosis?

Scoliosis is a spinal disorder traditionally defined as a sideways curvature (or curvatures) of the spine. Often, the curves appear S-shaped or C-shaped. The most common form of scoliosis is idiopathic, which accounts for about 80 percent of scoliosis cases. Unfortunately—and frustratingly—idiopathic means “without known cause,” meaning experts don’t have all the answers for sufferers.

Who is affected?

Scoliosis affects between 6 and 9 million people in the United States. Of those suffering from the disorder, children aged 10 to 15 are the largest age group, and girls are more often affected than boys. While it’s common in this age and gender group—people of any age, race, gender, etc. can be diagnosed with scoliosis.

What causes scoliosis?

As mentioned above, most cases of scoliosis are without a known cause. Some cases, such as congenital scoliosis, do have a known cause. In congenital scoliosis, the curves are thought to be due to abnormally formed vertebrae, present at birth.

What are the signs and symptoms?

Typically, those who have scoliosis won’t experience back pain, so it’s important to look for physical signs such as:

• Uneven shoulders or a shoulder blade that protrudes farther than the other when your child is standing
• A rib hump (rib prominence) or a lower back hump (lumbar prominence) when your child is bending forward

It’s important to note that scoliosis can run in families—so if you know of someone in your family that is affected, or have a child that has been diagnosed, be sure to have other family members checked.

How is scoliosis diagnosed?

Scoliosis can be diagnosed using medical and family history, a physical examination, and X-rays of the spine. Be sure to have your child checked by a professional, often times the signs of scoliosis are subtle and can be easily missed.

What are the treatment options?

There are several options for treating scoliosis, such as chiropractic, observation and bracing. Studies have shown active chiropractic treatment has improved the Cobb angle and pain scores. Experts agree that scoliosis is best treated when found early—so if you suspect your child may be at risk or has developed the disorder, it’s best to get them in for a check-up right away.

Are You at Risk for Carpal Tunnel Syndrome?

It might not seem like something you need to worry about, but carpal tunnel syndrome (CTS) is quite common, and the sooner it's treated, the better. Early in the disorder, it's typically reversible, but over time, permanent nerve damage can occur. 
 

Factors, Professions and Conditions that Increase Risk

In order to catch an early diagnosis, it's important you're aware of the different factors that put you at higher risk.
Age and Sex

• Older adults are at a higher risk than young adults
• CTS is very rare in children
• Women are three times as likely to develop CTS
• Women experience an increased risk during pregnancy, after delivering a baby and during menopause

Health Conditions

• Chronic illnesses, such as diabetes, increase risk
• Obesity, thyroid disorders and kidney failure also contribute

Occupations at Highest Risk
Below is a list of the occupations at risk for carpal tunnel, ranked from highest to lowest. If you know anyone in one of these professions, pass this copy to him or her.

• Laborers and freight, stock, and material, movers
• Customer service representatives
• First-line supervisors/managers of office and administrative support workers
• Janitors, maids, and housekeeping cleaners
• Food service managers
• First-line supervisors/managers of retail sales workers
• Automotive service technicians and mechanics
• Executive secretaries and administrative assistants
• Financial managers

• Sewing machine operators
• Truck drivers
• Office clerks
• Accounting and auditing clerks
• Welders, cutters, solderers, and brazers
• Sheet metal workers
• Packers and packagers
• Computer software engineers
• Inspectors, testers, sorters, samplers, and weighers
• Stock clerks and order fillers
• Tire repairers and changer

 

Carpal Tunnel Syndrome Symptoms

Pay attention to these signs and symptoms. If you suspect you may have CTS, visit your chiropractor as soon as possible.

• Pain, numbness or tingling occurs in the fingers, hands, muscles, thumb or wrist
• Often occurs at night
• Muscle weakness, spasms or loss of muscle
• Pins and needles, tingling or burning sensations
• May feel the urge to "shake out" your hand to relieve symptoms