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1. Walk at least 3 or 4 times a week.
Regular low impact aerobic exercise is thought to:
Invest in the right pair of walking shoes. Ask your chiropractor about proper footwear and get your gate assessed today.
Build walking into your daily schedule. Walk to the train, go for a walk on your break, or take the family for a walk after dinner!
If walking is too jarring on your spine, consider walking on a treadmill, which has a more padded, forgiving surface and will be less jarring on your spine. If a treadmill is still too harsh, consider walking in a warm pool—the water will support most of your body weight and take pressure off your spine. Depending on your individual level of fitness, you may want to start out walking only a few minutes at a time, and gradually—over a period of several weeks and maybe even months—try to walk for at least 30 minutes at least 3 or 4 times each week.
2. Kick electronics out of the bedroom.
Studies have shown as many as 66 percent of individuals with chronic back pain are also living with sleep disorders. One bad habit that's contributing to poor sleep for many people is using electronics like a smartphone, laptop, tablet, or TV while in bed. It's all too easy to get distracted and stay up too late when you should be preparing to fall asleep.
This is part of observing good sleep hygiene—a routine or series of habits engaged in before bed each night. Other sleep hygiene habits may include regulating the time you go to bed and wake up, taking a hot bath before bed every night, blocking out noise with a fan or sound machine, or what the lighting and temperature are in your room each night.
3. Stand up every hour.
Sitting less is key to improving back health; one study found that just 66 fewer minutes sitting each day significantly reduces back and neck pain while also improving your mood. Having a lengthy commute and a desk job doesn’t have to mean sitting all day. Try the following:
Book an appointment with one of our highly trained chiropractors to get your body assessed today!