Laptop and Briefcase Ergonomics. Pack it light, wear it right!

Laptop and Briefcase Ergonomics
Pack it light, wear it right.

Here are some simple strategies to prevent injury while traveling with work related items, keeping you healthy and on the job.

Heavy laptop bags or briefcases can take their toll on your back, neck, and shoulders. Poor posture as an over loaded bag, or one that is carried improperly, can cause the carrier to lean to one side.

Choosing the right bag

1. Select a bag made of lightweight material such as vinyl or canvas.
2. Choose a bag with wheels to help you take the load off your spine.
3. Backpack style laptop bags with wide, adjustable, and padded straps are an excellent option because they distribute the weight evenly.
4. Bags with a single shoulder strap are not ideal. However, if you choose this option, ensure the strap is long, wide, adjustable, and padded if possible. Ensure that the straps do not fit too snugly. Poorly designed shoulder straps can dig deep into muscles causing strain and pinched nerves.

Packing your bag

1. Reducing the weight you need to carry is important to avoiding injury. Take time to check your bag or briefcase each day and remove items that you do not need.
2. Always pack the heaviest items at the bottom of your bag and make use of pockets to distribute weight evenly over the bag.

Carrying your bag

If you choose not to use a bag with wheels, wearing your bag correctly is an absolute must.

1. When using a backpack style case, use both shoulder straps and the waist strap, and adjust them to minimize movement of the bag.
2. If you have single strap bags, place the strap over your head and across the shoulders to distribute the weight more evenly across your back.

Other tips

1. Try to maintain good posture. When standing, your head, shoulders, hips, and ankles should line up, one comfortably above the other. Your knees should be slightly bent and your feet should be shoulder-width apart or more. For good posture, try to flatten your back against a wall or chair. Roll your shoulders back and down and slowly pull your head and chin back.
2. Exercise can help prevent injury. Regular exercise such as walking, swimming, or bicycling will help the body stay conditioned. Stretching before and after activities will help reduce muscle strain.
3. Specific strengthening exercises for the back and abdominal, or core, area will help promote good posture, condition muscles, and prevent injury.

Remember to Pack it Light and Wear it Right

Injuries resulting from improper lifting and carrying of a heavy load can become chronic and can impact your quality of life. If you experience pain that lasts more than two or three days, call for an appointment for an evaluation and / or consultation.

Please visit our website for additional information 

                                                      

Chiropractic Care Millennium Park - 30 N. Michigan Avenue - Suite 605 - Chicago, IL 60602

Phone: 312-269-5556
Chiropractic Care, Ltd. - 2417 W. 183rd Street - Homewood, IL 60430

Phone: 708-798-5556

 

Therapy...Fire & Ice

Therapy

Hot / Cold therapy - heat or ice therapy - has been around for a long time. Both are quite beneficial when used for the right application at the right time. The key is knowing whether ice or heat is needed.

Ice

In general, cryotherapy slows down blood circulation in an area to reduce pain and swelling after an injury. Inflammation and pain often accompany an acute injury. So in the first 72 hours after an injury, only apply ice.

 

Ice reduces inflammation and numbs the pain in short spurts like 10 minutes at a time once an hour. Be sure to use a towel between you and the ice pack.

Heat

In general, thermotherapy relaxes muscles and joints.  

If you are directed to do so by your doctor, apply heat (A moist heating pad is fine.) for 10 to 15 minutes.  

 

Combination: Heat/Ice

Your doctor may direct you to do the hot/cold/hot routine. If so, apply heat for 10 minutes then an ice pack for 10 minutes followed by heat for 10 minutes.

 

Heat sedates muscles and joints, and cold drives out inflammation. A balance of the two will oftentimes produce the best results.

Use cryotherapy ( ice ) and thermotherapy ( heat ) as directed by your physician. If anything aggravates your condition, discontinue and contact Chiropractic Care. 

                              

Chiropractic Care Millennium Park - 30 N. Michigan Avenue - Suite 605 

Chicago, IL 60602 - Phone: 312-269-5556 

Chiropractic Care, Ltd. - 2417 W. 183rd Street - Homewood, IL 60430 

Phone: 708-798-5556

GOLF...The Swing of Spring!

THE SWING OF SPRING

The weather has finally started to warm up, and many of us start to think about the great outdoors in a different way. We don't have to worry about staying warm as much and we can start to think about warm spring days and playing golf. It's time to get off the couch, dig out the clubs, and hit the fairways. Well, maybe we can't hit the fairways just yet but we sure can get our bodies ready to hit the ground running. Months of reduced activity can have negative effects on our bodies. Below are some great exercises I came across at SPORTS FITNESS ADVISOR that will help you get ready for golf season. The golf swing can be very hard on your body and it is very important to be flexible to reduce the chance of injury. If you have any questions about any of the stretches or any golf injuries, give us a call.  

Chiropractic Care Millennium Park

312-269-5556  

Chiropractic Care, Ltd.

708-798-5556

We always have time to answer your questions.

STRETCHING GUIDELINES 

• You should be completely warm before starting this routine. Do 5-10 minutes of brisk walking or jogging on the spot to increase heart rate and pump blood to the major muscle groups.
• Perform the stretches in the order below.
• Hold each stretch for 20 seconds, relax and then repeat for another 20 seconds before moving on to the next stretch.
• The muscle group being stretched should feel slightly tight diminishing as you hold the stretch.
• Cease the stretch immediately if you feel any pain or if tightness increases as you stretch.
• Remember to breathe as this promotes relaxation and prevents an increase in blood pressure!
• Perform this routine a minimum of 3 days a week for 6 weeks - ideally 5-7 days is best.

Golf Stretching Program

Dynamic Stretches
Start with some arm circles - perhaps 10 clockwise and 10 counter-clockwise. Next do some twisting from side to side - keep your feet shoulder width apart, place your hands on your hips or at chest height and turn from side to side 15-20 times. These dynamic stretches just help to increase blood flow and loosen joints before moving onto the static stretches.

Shoulder & Chest Stretch
This can be performed kneeling or standing. Clasp hands behind back and straighten arms. Raise hands as high as possible and bend forward from the waist and hold.

Shoulder Stretch
Place one arm straight across chest. place hand on elbow and pull arm towards chest and hold. Repeat with other arm.

Triceps Stretch
Place one hand behind back with elbow in air. Place other hand on elbow and gently pull towards head. Hold and repeat with other arm.

Chest Stretch (Wall)
Place an outstretched arm against a wall or doorway and lean forward with that shoulder. You should feel a stretch in your chest when you lean forward. Hold and repeat for same arm then repeat 2 stretches for other arm.

Back Stretch
1. Start by kneeling on the ground with your arms out in front of you.
2. Slide your arms further away and slowly shift your hips back towards your feet until a comfortable stretch is felt.
3. Now slide your hands to the right until a stretch is felt down the side of your torso. Repeat to the left.

Low Back Stretch
1. Lie on back with right knee drawn toward chest.
2. Slowly bring bent leg across body until a stretch is felt in the lower back and hip area.
3. Remember to keep shoulders squared and flat on ground at all times. Bottom leg should be bent so that your knees are aligned.

Butterfly Stretch
1. Sit in upright position and place heels together.
2. Spread knees apart and pull feet toward groin until a stretch is felt in groin and inner thigh.
3. Remember to keep low back straight to emphasize stretch.

Hamstring Stretch
1. Sit in upright position. Tuck foot near groin with opposite leg straight.
2. Bending from the hips and leading with the chest, reach down until a stretch is felt in back of thigh.
3. Remember to keep the low back straight to isolate stretch in hamstring

Quad Stretch
1. Stand with a shoulder width stance and hang onto an object for support.
2. Bring one foot up and grab with your hand.
3. Pull your foot up until you feel a stretch on the front of your thigh.
4. Hold, relax and repeat before changing legs.

Forearm/Wrist Stretch
Stand with your right arm extended straight out. Pull back your fingers with the other hand until you feel a stretch in your forearm. Hold, repeat and then repeat 2 stretches on other arm. 

These golf stretching exercises, performed regularly will help to promote relaxation in the muscles. This has the added benefit of also increasing body awareness, which is so important for maintaining a consistent swing pattern.

Additionally, the more a muscle group can relax, the more forcefully its opposing muscles group can contract. Coupled with a suitable strength training program these golf stretching exercises will help to increase your power with every club.

Reference: http://www.sport-fitness-advisor.com/

For additional information, please call our office(s) or visit our website!

We also recommend the personal trainers at Sweat Equity (2413 183rd Street, Homewood - 708.957.4770) who are Golf Conditioning Specialists.

                                          

Chiropractic Care Millennium Park - 30 N. Michigan Avenue - Suite 605 

Chicago, IL 60602 - Phone: 312-269-5556 

Chiropractic Care, Ltd. - 2417 W. 183rd Street - Homewood, IL 60430 

Phone: 708-798-5556

The Spine: Support System for Your Body

Parts of the Spine

The spine is composed of many parts that function together to allow you to move...and a whole lot of other things! Let's focus on movement for now.

Vertebrae - The Bones of the Spine
The vertebrae are the bony segments of your spine. They are joined to each other throughout the spine by "articulations" that allow smooth movement between the bones. The round part of the vertebra is called the "body" and the pointy part to the back is the "spinous process."

Within each section, there are a number of bones named for their number in the segment: 7 cervical vertebrae (C1-C7), 12 thoracic vertebrae (T1-T12), 5 lumbar vertebrae (L1-L5), 1 sacrum made of 5 fused vertebrae, 1 coccyx made of 4 fused coccygeal vertebrae. The coccyx is the lowest point of the spine that bends when you sit down and acts like a shock absorber while you sit. It's also known more commonly as the tailbone.

Facet Joints
Facet joints connect the vertebrae of the spine and allow movement. One faces up and one faces down to connect with the adjacent vertebrae.

Disc
The intervertebral disc (or disc for short) acts like the shock absorber of the spine. It holds the bony vertebrae apart and gives space in the spinal canal for the spinal cord and its nerves to pass through on their way to the extremities of the body. Its center is the "nucleus pulposus" which is normally 80% water-filled. The outer part is the "annulus fibrosus" which is made of rubberband-like rings (annular fibers) which hold the nucleus in place.

Curves and Sections
The spinal column has 4 curves - cervical, thoracic, lumbar and sacral - and 5 sections - cervical (C1-C7), thoracic (T1-T12), lumbar (L1-L5), sacral (S1-S5), and coccygeal.    

• Two curves are concave posteriorly (cervical and lumbar).
• Two are concave anteriorly (thoracic and sacral).

So, what's up with your spine? Contact Chiropractic Care, Ltd. We'll figure it out together, and get you back to enjoying your life!

If pain is preventing you from doing even simple tasks, give your Chicago Chiropractor neck and back pain specialists a call!

                                                      

Chiropractic Care Millennium Park - 30 N. Michigan Avenue - Suite 605 

Chicago, IL 60602 - Phone: 312-269-5556 

Chiropractic Care, Ltd. - 2417 W. 183rd Street - Homewood, IL 60430 

Phone: 708-798-5556

Gardening and Your Back

 

It is that time of year again and I can hardly wait to get my hands in the dirt. Gardening is hard work and can put quite a strain on your muscles, especially those in your back. Here are some suggestions for making the most of your garden while treating your back with care.

First, be sure to warm up your back muscles with some stretching before you go out, particularly in colder weather. Gardening may involve significant reaching and twisting, so be sure to start slowly and work your way up to longer gardening sessions. Be sure to keep water nearby and to take breaks often. If you start to feel any pain, stop and rest. Otherwise, you risk injuring your back and making it impossible for you to do anything at all in your garden.

Garden Layout

 •Use mulch on the surface of your garden. This should reduce weeds and help the soil retain moisture, so you don't have to water and pull weeds as often.
 •Use raised flowerbeds, which are both attractive and help reduce the need to bend down. You can grow vines and other trailing plants around the edges.

 Plants 

•Remember that slow-growing shrubs are less trouble to maintain than perennials or annuals. •Consider ground-covering plants to keep weeds under control. Weeding is hard on the back due to all the bending and pulling.

Tools 

•Use forks and trowels with long handles, and other tools with extenders to reduce your need to reach.
•Avoid heavy watering cans for irrigation. If you use a can, only fill it half way.

How to reduce digging

If you spread compost and fertilizer or manure over a flowerbed surface in the late autumn, the soil has time to settle before spring planting. Worms will take organic matter into the soil and you won't have to dig so much. This approach requires initial digging to level the soil and remove weeds, but over time you will be able to dig less and less. Many gardeners feel that this method is better than traditional "double digging" because it leaves the soil structure intact. Contact a specialist at your local gardening center for more details on this back-saving approach to gardening.

If pain is preventing you from enjoying your garden, give your Chicago Chiropractor neck and back pain specialists a call.

Please visit our website for more information.

               

Chiropractic Care Millennium Park - 30 N. Michigan Avenue - Suite 605 

Chicago, IL 60602 - Phone: 312-269-5556 

Chiropractic Care, Ltd. - 2417 W. 183rd Street - Homewood, IL 60430 

Phone: 708-798-5556

The Best..and Worst Sleeping Positions!

Our patients frequently ask about proper sleep positions. I recently found an article about the subject written by Nav Gill, D.C. and decided to pass it along.

You spend about 1/3 of your life sleeping- are you sleeping in a way that facilitates the best sleep possible? Are you waking up stiff with neck and shoulder pain every morning? What is the best position for sleep that will place the least stress on your neck and lower back? Let's discuss the 3 sleeping positions and how each affects you:

* Sleeping on Your Side

This is a popular sleeping position for many people. There is a natural tendency to sleep on ones side after starting out on your back. When sleeping on your side make sure your pillow has enough support in it to keep your shoulders relaxed. If your pillow is too low, your head will be tilting down and if it is too high your neck will be stretched -both of which can be very uncomfortable. That is why having a properly sized cervical support pillow is a good idea. To make this side sleeping position even more comfortable with the least amount of stress on your body, place a pillow in between the knees that keeps your legs hip width apart. This will properly support your lower back area.

* Sleeping on Your Back

Sleeping on your back is great because you can sleep in a position that supports your head and neck and lower back area. To combat any type of lower back stiffness or discomfort, sleep with a few pillows or a wedge, under your knees. If you use a cervical support neck pillow, you can allow your head and neck to be in the correct position. Sleeping on your back with a neck support pillow and positioning wedge for your lower back is the least stressful for your body. Keep in mind that you may start in this position, but most people move around during the night.

* Sleeping on Your Stomach

By far, the worst sleeping position is on your stomach. Not only does it place extra stress on your cervical spine and upper back area, but it also places stress on your lower back and stomach muscles. Sleeping on your stomach means your head and neck are turned to one side (so that you can breathe) for a prolonged period of time, which can create stiffness by the morning.

The best position for sleeping is the position in which you are most comfortable. Also, if you are trying to prevent sleeping on your stomach, sleep with a pillow to your side to prevent you from rolling onto your stomach. Remember, sleep is when your body heals and regenerates- find a position that is most comfortable for you to get the best sleep possible at night

We carry a full line of cervical pillows at our Homewood and Chicago offices. We have fiber filled and water based varieties. Please visit our website for more information.

                 

Chiropractic Care Millennium Park - 30 N. Michigan Avenue - Suite 605

Chicago, IL 60602 - Phone: 312-269-5556

Chiropractic Care, Ltd. - 2417 W. 183rd Street - Homewood, IL 60430

Phone: 708-798-5556

We are pleased to announce Dr. Sally Allen's return to Chiropractic Care, Ltd.

 

Dr. Sally Allen

Dr. Sally Allen is an Illinois Board Certified Chiropractor. Dr. Allen previously practiced with Dr. Ralph Kruse for three years in Homewood, and has worked in the Chicagoland area for over 7 years. Dr. Allen was born and raised in the Homewood-Flossmoor area, where she attended Homewood-Flossmoor High school. She completed her undergraduate degrees at The University of Illinois at Chicago, where she had a dual major; Biological Sciences and Chemistry. Dr. Allen then attended The National University of Health Sciences Chiropractic College in Lombard, Illinois. She was awarded a third Bachelors degree in Human Biology and eventually went on to receive her Doctorate in Chiropractic Medicine. During her studies at National University of Health Sciences, Dr. Allen studied acupuncture, and became a Certified Acupuncturist.

Dr. Allen utilizes several techniques: she is certified in Cox Flexion Distraction Technique and acupuncture, as well as Diversified and Thompson spinal manipulation techniques; physiotherapy, Kinesio-Taping (Levels I-III), and spinal rehabilitation.

For more information, please contact our office or visit our website.

                         

 

Chiropractic Care Millennium Park - 30 N. Michigan Avenue - Suite 605

Chicago, IL 60602 - Phone: 312-269-5556

Chiropractic Care, Ltd. - 2417 W. 183rd Street - Homewood, IL 60430

Phone: 708-798-5556

Look at Those 6-Pack Abs!!!

 

...or not! Strengthen What You Have!!!

Many of us likely admire those who have "6 pack abs" or toned-up mid-sections, but most of us do not really want or need them.

However, if you have back pain, you may want to try for them. Sensibly, most of us in Chicago need only tone up what there is of us with the "6 pack" image in mind. Such toning and imagery may well help pain relief and prevention of future back pain.

That's where abdominal and core exercises come into play, and Chiropractic Care stands ready to be your partner. Strengthening and toning your core -- the muscles surrounding your mid-section -- helps support your spine thus helping to prevent re-injury. Keeping the spine stable with conditioned, strong abdominal muscles is an important part of upholding good posture and avoiding back injuries.

The bones of the spine make up the support frame of the back. Attached to this framework is a well-developed system of muscles and ligaments that, when strong, offer the strength and stability of the spine, arms, and legs. If the muscles and ligaments are weak, additional stress is placed on the spine increasing the likelihood of back injury.

At Chiropractic Care, we want you to be actively engaged in your spinal care treatment plan. Together, we can quicken your recovery and control spinal pain's influence on your lifestyle. We do not recommend the classic gym class sit-ups but rather a specific and controlled set of abdominal and core exercises to prevent back pain. Please only perform the exercises as instructed to do so. Our doctors and staff can demonstrate the proper exercises and you can also then see them on our website.

Chiropractic Care is in no doubt of your ability to strengthen your core once you set your mind to it!

For more information, please contact our office or visit our website.

 

                                    

Chiropractic Care Millennium Park - 30 N. Michigan Avenue - Suite 605

Chicago, IL 60602 - Phone: 312-269-5556

Chiropractic Care, Ltd. - 2417 W. 183rd Street - Homewood, IL 60430

Phone: 708-798-5556

Multivitamin Improves Memory and Immunity!

Formula One 

Although it is always best to get your nutrition from the food you eat, our busy lives do not always allow for us to do so. Even with a well-balanced diet, it is difficult to get all of our nutrients. Many diseases such as osteoporosis and diabetes are at least partially linked to improper nutrition.

There is growing evidence that getting enough calcium at a young age can help prevent osteoporosis. B vitamins have been shown to prevent birth defects and help with nervous system disease. Antioxidants have been shown to decrease inflammation which has been linked to numerous diseases including various cancers.

New research even suggests that proper nutrition may help keep your memory functioning. Researchers studied 56 elderly women who reported that they had some memory loss. These women took a multivitamin, mineral, herbal supplement for 16 weeks. The researchers found a heightened speed of reaction in spatial working memory. A similar study was done with sedentary men aged 50 to 74. There were similar findings to the women’s: an improvement in their memory.

We now offer Formula One which combines five formulae into one for ease of taking so many formulae. It delivers vitamins (including F, G, H, P), fat lowering agents, digestive enzymes to insure absorption, minerals, trace minerals, amino acids for protein metabolism, and special herbs (for immune system support, circulation, energy, digestion, nervous system, arthritis, allergy) and antioxidants.

(Vitamin A 4000 IU, Vitamin C 200 mg, Vitamin D 200 IU, Vitamin E 100 IU, Thiamin 20 mg, Riboflavin 20 mg, Niacin 10 mg, Vitamin B6 25 mg, Folic Acid 200 mcg, Vitamin B12 20 mcg, Biotin 50 mcg, Pantothenic Acid 10 mg, Calcium Citrate 100 mg, Iron 5 mg, Iodine 75 mcg, Magnesium, Zinc 5 mg, Selenium 30 mcg, Copper 1 mg, Manganese 1 mg, Chromium 20 mcg, Molybdenum 150 mcg, Potassium 35 mg, Polyunsaturated, Fatty Acid 100 mg, Choline 50 mg, Inositol 30 mg, PABA 20 mg, Citrous Bioflavinoids 100 mg, Grape Seed Extract 50 mg, Protease 1000 units, Lipase 200 units, Cellulase 200 units, Amylase 1000 units, Betaine 5 mg, Boron 150 mcg, Vanadium 10 mcg, Gingko Biloba 30 mg, Red Ginseng Extract 20 mg, Green Tea Extract 30 mg, Garlic 20 mg, Gelatin 100 mg (isoleucine, leucine, methionine,threonine, valine, histidine, arginine,aspartic acid, serine, proline, glutamine acid, glycine, alanine, tyrosine, cysteine, citrulline, glutamine, lysine, taurine, ornithine) 

Disclaimer: No claims are being made, either expressed or implied, that these products will cure disease, replace prescribed medications, or replace sound advice from a physician. 

 For more information, please contact our office or visit our website.

                      

Chiropractic Care Millennium Park - 30 N. Michigan Avenue - Suite 605 

Chicago, IL 60602 - Phone: 312-269-5556 

Chiropractic Care, Ltd. - 2417 W. 183rd Street - Homewood, IL 60430 

Phone: 708-798-5556

Yoga...and YOU!

For your body, and your mind...

While yoga has been practiced for a very long time (5000+ years), it's enjoyed a huge increase in popularity in the United States in just the last 10-15 years. Improved strength, flexibility and even mental health have been touted as some of its benefits. Yoga fans will agree, but now there are also many studies that back up these claims.

Researchers at Duke University recently reviewed over 100 clinical trials dealing with yoga and mental health, focusing on 16 of the strongest, and concluded that a regular yoga practice showed measurable benefits for people with depression, ADHD, sleep issues, and schizophrenia. They found that yoga can affect the body in some of the same ways that anti-depressants and psychotherapy do.

Sounds great for the mind, but what about the body? A 2011 study specifically addressed yoga and chronic lower back pain. Adults with chronic or recurrent back pain who were placed in a 12 week yoga program, in addition to the usual course of care, reported a greater improvement in back function three months, six months, and even 12 months later over those who did not do the yoga program.

While it might be assumed that the strengthening and stretching involved in yoga are what's benefiting the back, the improvement in one's mental state might also be a factor. Stress is an established contributor to back pain. Yoga practice also helps one to become more mindful of posture and body positioning throughout the day.

With all its proven mental and physical benefits, starting a mindful yoga practice, preferably with a skilled instructor who can teach you to modify the poses to your specific needs, may be a great addition to your fitness routine!

For more information, please contact our office or visit our website.

 

                        

 

Chiropractic Care Millennium Park - 30 N. Michigan Avenue - Suite 605

Chicago, IL 60602 - Phone: 312-269-5556
Chiropractic Care, Ltd. - 2417 W. 183rd Street - Homewood, IL 60430

Phone: 708-798-5556