October is National Chiropractic Health Month!

The American Chiropractic Association (ACA) and chiropractors nationwide are promoting the benefits of movement to overall health as well as the prevention of back pain during National Chiropractic Health Month (NCHM) in October. This year’s theme, “Move 4 Life,” encourages people to move more now so they will be able to move better later and avoid chronic and painful conditions associated with sedentary lifestyles.

The ACA offers additional information on how to get and stay moving:

• Good nutrition, ergonomic workspaces and proper lifting and movement techniques can go a long way in helping people to strengthen their spines and avoid disabling injuries and chronic back pain, which often prevent regular physical activity.

• Consider weight-bearing exercises, such as walking, which help maintain bone density over a lifetime and keep our skeletal bones healthy and strong.

• When busy schedules are the obstacle, a re-examination of personal priorities is sometimes necessary to restore balance in life; make time for healthy habits such as physical activity.

• Back pain is one of the most common conditions for which prescription opioids are prescribed. It was once believed that pain medication and bed rest were the best course of action for low back pain, but research today supports first trying non-drug options for pain management, while remaining as active as possible, before moving on to other options.

Doctors of chiropractic practice a hands-on, drug-free approach to health care and pain relief that includes patient examination, diagnosis and treatment. In addition to their expertise in spinal manipulation, chiropractors have broad diagnostic skills and are trained to recommend therapeutic and rehabilitative exercises, and to provide nutritional, dietary and lifestyle counseling.

For information on the benefits of movement and tips on how to stay active and prevent injury, look for the hashtag #Move4Life on our Instagram, Twitter, and Facebook pages, and elsewhere on social media.

The Importance of Water After Your Treatment

We all know we should be drinking water since our bodies are made up of over 70% of it. But did you know that it's important to drink water after your chiropractic, massage, or acupuncture treatment? 

A chiropractic treatment puts your body back into alignment and releases tension that's been held for a while. As a result some toxins and nutrients that were held are also released. Drinking water helps to flush those items through to your kidneys and liver to help remove the toxins from your body. 

A massage is a way of working your muscles; not dissimilar to a workout. The therapist is working on your muscles, stretching and manipulating them so there may be delayed soreness. Drinking water prevents dehydration of the muscles as they are using fluids to rejuvenate. 

Don't forget to hydrate! 

Sleep Health

Did you know that sleeping can effect your joint health? You can take the strain off of your back just by switching your sleeping position. 

Side sleeping is the healthiest position with a pillow between your legs to help alignment. Many people find that a body pillow is more practical for sleeping like this. 

Sleeping on your back can put strain on your lumbar region so placing a pillow under your knees can help relieve that. You can also place a small, rolled up towel under your lumbar spine for added support. 

Sleeping on your stomach creates the most strain on your back. If you cannot sleep in any other position, you can put a pillow under your lower abdomen and pelvis to help alleviate strain. 

Pregnant women should avoid sleeping on their backs as this can cause backaches as well as other health concerns. A sleeping bean pillow is designed to help pregnant women sleep more comfortably on their side. 

You can read more from the ACA.

Holiday Travel

Traveling can be rough on your body; especially around the holidays. Here are some quick tips to try and an article by the ACA. 

1.) Warm up and cool down. Sitting for prolonged periods can be hard on your body so just like exercise, stretch before and after. 

2.) Adjust the lumbar support in your car or, if on a plane, roll up pillows to create a lumbar support that follows the natural "S" curve of your spine

3.) Walk up and down the aisles of the plane and stretch. If traveling in a car, take frequent rest stops and stretch. 

Read the full article here.

Where to turn for low back pain

Low back pain is a common issue. Your chiropractor can help. Check out this article, Where to turn for low back pain relief, by Harvard Health.

Add Movement to Your Winter

This time of year can be rough for those of us that like to get our movement in outdoors. Here are some good ways to add movement into your day when it’s cold and wet outside:

1. Make your meetings walking or standing meetings. Take a stroll with your colleagues around the office while you talk or just stand around the conference table while you meet.

2. Take stretch breaks. Spend 5-10 minutes twice a day stretching out your back, neck, hips, and shoulders. You can bend forward to touch your toes then grab the opposite elbow and gently sway side to side.

3. Foam Roll in the evenings while watching your favorite shows. Even just a few minutes on the foam roller every day will help loosen up tight, stiff muscles.

4. Add incidental movement to your day by taking the stairs instead of the elevator or parking your car at the far end of the parking lot.

5. Stand at a counter while you eat your lunch instead of sitting.

6. Walk around while you take your phone calls.

Tips for a Healthy Spine

Suffering from Tech Neck? Check out this video for tips on a healthy spine.

Portland Rescue Mission Donations

There’s been so much tragedy recently and we want to do our part to help out our communities. We’re taking donations for Napa/ Sonoma fire victims (completed November 17th) and for Portland Rescue Mission.

Needed items for Portland Rescue Mission:
• Clean, lightly used clothing
• Blankets
• Coats