Happy New Year!

Happy New Year from your chiropractorHello everyone!

I want to take a few minutes to wish you a Happy New Year! Thank you for letting me be your partner in health.

For 2015, I’ll continue to publish articles on my blog in order to keep you informed of what’s new in the health field. As usual, send me your questions and article ideas and it’ll be my pleasure to answer you back.

Again, Happy New Year! Health and Happiness to you and your family

Your family chiropractor

Dr André Emond
Chiropractor, D.C.

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Chiropractic and posture at work

Chiropractic and posture at work

Lots of people spend most of their day sitting at a desk or in front of a computer. It is important to know that the sitting position causes lots of stress on the spine, even more if you are not sitting properly. Without being an ergonomist, it would be beneficial for many of us to take a few minutes in order to make sure our workstation is properly fitted. Here are a few points to consider:

1. Make sure your knees are flexed at 90 degrees.

2. Avoid sitting on the tip of your chair. Your back should be in contact with the back support. Also, it is always better to have a chair with a lumbar support (a small bump in the lower part of the back support that fits the lower back). If your chair doesn’t have a lumbar support, you can always use a cushion or a rolled towel to put on your lower back.

3. Your shoulders should be relaxed, your elbows bend at 90 degrees and your wrist in line with your forearm.

4. Make sure your computer screen is at the height of your eyes. This way, you won’t have to bend forward in order to see properly.

5. It is recommended to have a work desk with a keyboard tray large enough to put the keyboard and the mouse on it. When the keyboard or the mouse are on the top of the desk, your shoulder muscles (ex. The Trapezius muscles) are always under stress. This could lead to different problems like tendonitis, discomforts or headaches and migraines.

In addition to the evaluation of your workstation, it is also recommended to consult a chiropractor for a checkup of your spine. Even if you don’t have any pain or symptom, the prolonged sitting position may have created restrictions of movement of some vertebrae of your spine. The chiropractor will be able to evaluate your spine and correct those problems before they become more important.

The CSST (Commission de la santé et de la sécurité du travail) published an excellent document on the ergonomy of the workstation. Here’s  the link to have access to the document (this document was only available in French):

http://www.csst.qc.ca/publications/200/Pages/dc_200_614.aspx

Recommendations to prevent injury if you’re planning to get back to training

Getting back to training

For most of us, January is the best time of the year to get back into a good lifestyle, like eating properly and training on a regular basis. However, few things are important to remember when you are planning to get back to training.

First, choose a physical activity that you really like. It could be walking, training at the gym or even starting to use that Treadmill collecting dust in the basement. If you choose an activity that you really enjoy, you are decreasing the risks of stopping after only a few weeks. The secret is to have fun while doing something good for you.

My second advice is mainly for those who will train in a gym. I strongly recommend that you use the services of a personal trainer in order to select the right exercises for you and to have some coaching on how to perform those exercises. After a few weeks of training, you’ll be able to train by yourself if you want. Some exercises seem easier than they really are.

It is also important to gradually increase the intensity of your workouts. If the intensity of your workouts increases too quickly, your body won’t have enough time to adapt and you are increasing the risk of injury.

Warm-ups and stretchings are also important.  Warm-up is usually done before the workout to promote an optimal blood flow in the muscles. The stretchings are beneficial after the workout to relax the muscles and to drain the lactic acid accumulated in the muscles.

To conclude, be careful of the “No pain, no gain” theory. After a workout, it is normal to have few discomforts that could last between 24 and 48 hours. However, pain during the workout or after 48 hours after the workout aren’t normal. If it is your case, consult your chiropractor immediately. Your chiropractor will be able to identify and correct the problem and will help you prevent injuries.