Self Care Information

Self Care Information Backpacks Biking Fitness Car Seats Mattress and Pillow Computer Ergonomics Senior Living Preventing Falls Fashion Gardening Golfing Healthy Aging Healthy Spine Holiday Shopping Housework General Posture Using Technology Winter Activities Yard Work

Self Care Information

Self Care Information
The self care section includes articles reposted with permission from the ACA. Please use the links on the left to select topics that are relevant to you for review.

Self Care Information Backpacks Biking Fitness Car Seats Mattress and Pillow Computer Ergonomics Senior Living Preventing Falls Fashion Gardening Golfing Healthy Aging Healthy Spine Holiday Shopping Housework General Posture Using Technology Winter Activities Yard Work

Self Care Information

Self Care Information
The self care section includes articles reposted with permission from the ACA. Please use the links on the left to select topics that are relevant to you for review.

New Patients

Avoid Pain from Backpack Use
Back pain is pervasive among American adults, but a new and disturbing trend is emerging. Young children are suffering from back pain much earlier than previous generations, and the use of overweight backpacks is a contributing factor [more in article]
Chiropractic Care Can Help
If you or your child experiences any pain or discomfort resulting from backpack use, call your doctor of chiropractic. Doctors of chiropractic are licensed and trained to diagnose and treat patients of all ages and will use a gentler type of treatment [more in article]
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Avoiding Pain From Backpacks
Bike Fitness Basics
Whether you ride on-road or off, pedal casually or competitively, it’s important to pay close attention to how your bicycle fits your body. A properly fitted bike will allow you to ride comfortably and safely, avoid injury, and produce more power [more in article...]
Frame Size
Frame size is perhaps the most important of all measurements because once you purchase the bike, there are very few—if any—minor adjustments that can affect the overall frame. [more in article ...]
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Biking Fitness Information
Buckle Up to Save Lives
Motor vehicle crashes are the leading cause of death for children ages 2 to 14. Many child car restraints are still used incorrectly, or not at all, despite safety rules in every state that require children of certain ages to be restrained in approved [more in article]
Small Children at Risk
While car accidents can be dangerous for all passengers, small children are especially at risk. The weight of the head of a child makes the neck much more vulnerable to injury. The infant has little control in the muscles of the neck, and the head can [more in article]
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Car Seat Information
Good Sleep is Critical
Sleep is critical to good health and functioning, so lack of it is a serious matter. “Sleep is one of the most important functions of the brain,” says Frederick R. Carrick, DC, PhD. [more in article]
A Different Approach
As wellness experts, doctors of chiropractic can pro- vide patients with a different approach to their sleeping problems— without the use of sleeping pills, which leave many people in a mental haze the next morning. [more in article]
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Tips To Achieve Quality Sleep
Ergonomics are important for Children
At least 70 percent of America’s 30 million elementary school students use computers, according to a recent New York Times article. As a result of this increased usage, doctors of chiropractic are treating more young patients suffering from the effects of working at computer stations that are either designed for adults or poorly designed for children. [more in article]
Almost Half of All Children at Risk
A recently published study conducted by a team of researchers from Cornell University found that 40 percent of the elementary school children they studied used computer workstations that put them at postural risk. The remaining 60 percent scored in a range indicating “some concern.” [more in article]
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Computer Ergonomics and Children
Staying Fit As You Age
Exercise is often prescribed for patients of all ages to reduce complaints about pain in muscles and bones. But some feel it gets harder to exercise as they get older. [more in article]
Exercising for Seniors
Exercises that emphasize endurance, such as dancing, walking, or bicycling, may be not only more beneficial but also more enjoyable. Walking with a family member or friend helps your physical fitness—and helps build relationships. [more in article]
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Senior Living
The Health Risks of Seniors Falling
In 2003, more than 1.8 million seniors were treated in hospital emergency rooms for fall-related injuries and of those treated, more than 421,000 were hospitalized. You needn’t let the fear of falling rule your life, however, as many falls and fall-related injuries are preventable.[more in article]
Falling Prevention Tips For Seniors
At least one-third of all falls involve hazards within the home. Most commonly, people trip over objects on the floor. See the Home Safety Checklist and work with a family member or health care provider to evaluate your home for potential hazards and minimize your risk of injury. [more in article]
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Preventing Falls
Fashionably Uncomfortable
Looking your best might not always be the best thing for you. Today’s society is extremely fashion and style conscious. Unfortunately, clothing designers and stylists aim to please by creating unique looks that might not always be practical or even comfortable. [more in article]
Trouble with Fashion
Designers and stylists tend to be more concerned about the way something looks rather than the way it feels. Listen to your body. One of the most important aspects of being in style and looking your best is to maintain healthy judgment. [more in article]
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Healthy Fashion Tips
Stretches/Exercises Used For Gardeners
Gardening can provide a great workout, but with all the bending, twisting, reaching and pulling, your body may not be ready for exercise of the garden variety. Gardening can be enjoyable, but it is important to stretch your muscles before reaching for your gardening tools. [more in article]
Soreness After Gardening
If you already feel muscle aches and pains and did not complete the warm-up and cool-down stretches, there are ways to alleviate the discomfort. Apply a cold pack [more in article]
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Health Tips for Gardening
Health Tips for Golfers
Many avid golfers contort their bodies into oddly twisted postures, generating a great deal of torque. Couple this motion with a bent-over stance, repeat 120 times over three or four hours,[more in full article]
Don't Wait
“Most golfers go until they get hurt, then look for help,” says Dr. David Stude, member of the ACA Sports Council and founding fellow of the National Golf Fitness Society. “Back pain is a warning sign that there is an underlying problem responsible for a symptom that will likely get worse. [more in article]
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Health Tips for Golfers
More to Aging Than Genes
The number of people living longer is increasing dramatically. An estimated 4.2 million U.S. residents now fall into the age group of the “oldest old”—85 years and older—with more than 40,000 having reached the age of 100. [more in article]
Help Your Body Age Well
Stay in touch with family and friends. Those who maintain a close network of social support do best. Social contacts may encourage us to take better care of ourselves—by cutting down on smoking and drinking, for example, or seeking medical treatment earlier for symptoms that may indicate serious problems.
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Live to 100: Tips for Healthy Aging
Importance of a Healthy Spine
A healthy spine is an often overlooked and essential part of a healthy lifestyle. People who suffer from back pain, particularly if it is long-term, are generally less healthy than those who do not. [more in article]
Tips on Maintaining a Healthy Spine
Because so many people suffer from spine pain, it’s important for you to try to keep your spine as healthy as possible. Following simple posture, lifting, and healthy lifestyle guidelines can help you keep your back in good shape.
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Tips for a Healthy Spine
Holiday Stressors
It reminds us of just how quickly the year has gone by – and how close we are to the holiday season. This realization – coupled with the fabulous sales at major department stores and malls everywhere – helps make the day after Thanksgiving our biggest shopping day of the year. And until we flip the calendar over to a new year, the chaos just doesn’t let up. [more in article]
Handling the Chaos
“We actually need to eat better than normal during the holiday season,” explains Dr. Bautch. “On average, people gain five to six pounds during the holidays. And heart attacks occur more often during the holidays as well. Eating a heavy meal and then running out on an exhausting shopping trip can be very dangerous.”
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Tips for Holiday Shopping
Ergonomically Correct Chores
Household chores can be a pain in the sacroiliac. Unless you’re careful, routine activities around the home – washing dishes, vacuuming, even talking on the phone – can strain your back, including the sacroiliac area near the tailbone, and result in debilitating discomfort.
Tips on Performing Housework
But you can protect your back by knowing the right way to go about such activities, according to the American Chiropractic Association (ACA). Consider lifting. It doesn’t matter whether you’re picking up your child or a heavy bucket of water; you need to do it the proper way to avoid injury. [more in article]
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Housework and Back Pain
What is Good Posture?
We often hear that good posture is essential for good health. We recognize poor posture when we see itformed as a result of bad habits carried out over years and evident in many adults. But only few people have a real grasp of the importance and necessity of good posture. [more in article]
Is it Possible To Correct Poor Posture?
Remember, however, that long-standing postural problems will typically take longer to address than short-lived ones, as often the joints have adapted to your long-standing poor posture. Conscious awareness of your own posture and knowing what posture is correct will help you consciously correct yourself. [more in article]
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Tips to Maintain Good Posture
Using Technology Safely
Mobile technological devices have made our lives more convenient. We can now send e-mails, access the Internet, manage our schedules, and use spreadsheets and other office software all from our phones. While this makes it easier to accomplish tasks without being tethered to an office, this has also increased the amount of time we spend using these devices, which is not without risks.
Tips to Minimize Your Risk
Our bodies are made to move—not to maintain the same stooped-over posture for long periods of time. This doesn’t mean you have to sacrifice these modern conveniences for your health, but you do need to be conscious of the risks and what you can do to minimize them.
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Using Technology Safely
Avoiding Injury
When snow, ice and frigid weather blast into town, watch out, says the American Chiropractic Association (ACA). Winter recreational activities and chores can pose problems for the outdoor enthusiast whose body is not in condition.
Don't Forget To Warm-Up!
“Simply put, warming up is essential,” says Olympic speedskating gold and silver medalist Derek Parra. “In fact, when pressed for time, it’s better to shorten the length of your workout and keep a good warm-up than to skip the warm-up and dive right into the workout. Skipping your warm-up is the best way to get hurt.” Parra, who took both the gold and silver medals during the 2002 Winter Olympics in Salt Lake City, Utah, adds that, “You can complete a good warm-up in 15-20 minutes. And believe me, it will make your workout more pleasant and safe.”
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Winter Activities: Tips to Avoid Injury
Outdoor Equipment
The equipment available today for lawn and leaf management can help turn the average homeowner into a lawn specialist overnight. But the use of weed trimmers, leaf blowers and hedge clippers has also been sending aspiring landscapers to their local doctor of chiropractic
Pain Free Yard Work
“While it is critical that you operate your yard equipment safely, it is equally important that you prepare your body for the work you are about to do,” explains Dr. McAndrews. “To help avoid injury, be sure to include a warm-up/cool-down period that involves stretching.”
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Tips to Make Yard Work Pain Free