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5 Ways to Avoid Injury and Pain from Poor Posture

image of woman with pain from poor posture
Anyone who spends much time behind a desk, needs to consider how their posture may be affecting their back health. People who sit for long periods of time are at greater risk of pain from poor posture and a back injury.

Now, many companies are beginning to recognize spinal health as a new area of safety management. This not only shows concern for employee’s welfare, an ergonomically designed work space can be a cost saving measure as well. In many cases, the employer will reap immediate rewards by employees taking fewer sick days and incurring less work related injuries.

Making your work environment safer

If you’d like to make your own workstation better for your back health, follow the tips offered by Garland chiropractor, Dr. James Mixon:

  • Avoid slumping or slouching forward in your office chair – This type of posture can add stress to the discs in the spine and may create problems over time. As you grow tired, the natural tendency is to slouch. The best way to avoid this is to adjust the lumbar support on the back of your chair, so that your lower back is arched forward slightly and your rear touches the back of the chair.
  • Adjust the armrest – If your office chair has an armrest, use it. To help take strain off of your shoulders and neck, raise the armrest so that it barely lifts your arms at the shoulder.
  • Adjust your computer monitor – Your computer monitor should be positioned so that your gaze rests comfortably on the middle of the monitor. If you find that you must look up or down at the screen, it should be adjusted to prevent neck strain.
  • Let your feet touch the floor – Adjust your chair so that you feet touch the floor and your thighs are positioned at a 45 degree angle (or slightly lower) to your hips.
  • Get up and stretch – Even if you have a comfortable, ergonomically designed work station, you should not remain seated in one position for a long period of time. As a rule of thumb, try to get up every 30 minutes. Stretch for a minute or so, take a a restroom break or a walk to the water cooler. Even a small amount of movement will in increase blood flow and help you avoid muscle strain.

If, after a long day at the office you find yourself trying to work out stiff, achy muscles or a throbbing backache, consider this… Pain from poor posture is a warning indicator. It’s your body’s way of alerting you to a situation that should be addressed.

Over-the counter medications camouflage the problem

Many people camouflage the body’s symptoms by taking OTC pain relievers or by using over the counter analgesic creams or patches. Others look for relief through exercise or massage. However, if the underlying spinal joints are not working properly, it can be like driving a truck with misaligned wheels.

It is important to get to the root cause of neck and back pain. In many cases this can be as simple as realigning the spinal vertebrae. This is where chiropractic treatment can be extremely effective. Chiropractic adjustments can help improve spinal functions. This natural treatment option is safe and gentle and is used by millions of people each year.

Safe treatment for pain from poor posture

Even with the best prevention, there are times when many of us will find ourselves experiencing neck, shoulder, knee or back pain and in need of a Garland chiropractor. So if you find yourself in this position, don’t just mask the symptoms. Instead, consult a local chiropractor. Garland residents can turn to the team at Texas Spine & Wellness.

Each day, Garland chiropractor, Dr. Mixon, along with his staff members, help people get swift relief from pain from poor posture, neck pain, back pain, and joint paint, as well as headaches and migraines.

The advanced therapies offered through Texas Spinal Health ensure that you’ll also have access to specialized treatments such as spinal decompression therapy, laser therapy and therapeutic massage.

Contact us today to schedule a treatment with Dr. Mixon.

The Best Shoes for Back Pain

woman in high heels with hurting feet
Are you one of the millions of women whose shoe shopping habits border on addiction? Do you rush to buy this year’s latest trend, whether it’s a patent leather Mary Jane, a sleek pump with 3″ stiletto heels or a casual suede mule? If so, you might be setting yourself a for a trip to your local chiropractor.

In many cases, the stylish creations that look so good on your feet may not be the best shoes for back pain.

Shoes and the trouble they cause

Patients from across the Dallas Metroplex come to see our Garland chiropractor complaining of lower back pain. Often, Dr. Mixon can diagnose the problem on the spot — and frequently footwear plays a major role.

Thinking about the body in terms of mechanics, this makes perfect sense. Your feet form the foundation for your body. Some people have arches that are too high. Others have arches that are too low. Some have narrow heels and wide feet and vice versa. This alone can lead to back pain as a mechanical discrepancy already exists.

Wearing uncomfortable shoes can aggravate the problem, leading to more pain. If your feet aren’t comfortable, it may affect your gait and the way you walk. This can lead to spinal misalignments and back pain.

Shoe styles to avoid

High heels are in a class of their own when it comes to causing back pain. They cause immeasurable strain to the lower back, severely inhibiting wearers from walking in the correct position. Dr. Mixon strongly advises against  wearing heels of over an inch and a half. However, if heels are required for work, be sure to switch to more supportive shoes, like sneakers, when walking longer distances.

Fip-flops are on the other end of the shoe spectrum. They cause problems because they offer no support whatsoever. Long term use can cause lead to joint pain and tendon problems and conditions like hammer toes For this reason, your chiropractor or medical doctor may recommend a more supportive shoe to ensure that the natural roll of the heel to toe motion is clearly defined, accommodated and comfortable.

Orthotics are another way to support the foot. Orthotics are inserts which can provide additional arch support. These inserts can be slid into most shoes. If you wear orthotics, bring them with you the next time you go shoe shopping. This way you can find a shoe that works well with the orthotics. Sometimes, to accommodate orthotics comfortably, the shoe that you’re shopping for might need to be a wider width than normal.

What are the best shoes for back pain?

Most chiropractors will recommend running shoes for back pain patients, even if the patient only plans to use them for walking. Running shoes cushion the heel. This allows patients to relax against the cushioning without maneuvering their feet against it for comfort purposes.

Image of best shoes for back pain

They are also recommended for the rigidity of the mid-sole, which is excellent for support, even with orthotics. Some shoes, like certain styles of Aasics, have an IGS, or an Impact Guidance System, which reads the balance of your body and directs your foot straight forward upon landing, improving your gait with every step that you take.

Another beneficial feature to look for in a running shoe is a shock absorption system. This means the energy from each step is evenly distributed, taking the pressure off your feet and in turn, your lower back.

To sum up, when looking for the best shoes for back pain, look for shoes that offer well balanced support and adequate toe room and avoid excessively high heels,. Consider buying orthotics or an arch strengthening system for added protection.

For more information on how our Garland chiropractor can help you overcome foot and back pain, contact Texas Spine & Wellness.

Heart Disease Prevention and Chiropractic Treatment

Heart Disease – the term could spark apprehension in even the most health-conscious and fit person. Not surprising as cardiovascular disease is the leading cause of death in the US. Many different condition fall under the “umbrella” of heart disease, so we’d like to clarify a bit.

What is heart disease?

Heart disease prevention
Heart Disease, also known as cardiovascular disease (CVD), is actually a group of diseases involving the heart or related blood vessels. These conditions include angina, heart attack (myocardial infarction), stroke, arterial fibrillation, congenital heart disease, and many others.

The causes for heart disorders are, of course, all the “usual suspects”, such as high blood pressure, diabetes, smoking, limited or no exercise, obesity, high cholesterol, poor diet, and excessive alcohol intake. High blood pressure accounts for approximately 13% of deaths related to heart disease, while smoking, lack of exercise, excessive weight and diabetes account for 5% to 9% of heart-related deaths.

Other factors that determine a person’s risk of heart disease are age, gender, and family history. Nonetheless, it is estimated that 90% of cardiovascular disease is preventable.

Naturally, regular exercise and a good, healthy diet top the list of things you can do to keep your heart healthy. But there are many other lifestyle choices and therapies that can help as well. We’ll address those in a few paragraphs, but first let’s learn how you can discover it you’re at risk.

Determining your risk for heart disease

the causes of heart disease
Most tests for heart disease are non-invasive or require only a small sample of blood. Generally speaking and depending upon what type of condition your doctor believes you might have, a simple physical exam and information about your personal and family history will be all that is required. However, as we age, other tests may become necessary.

Aside from chest x-rays and electrocardiograms (ECG or EKG), other such tests available are…

Holter Monitoring – A Holter monitor is a portable device that is worn for 24 to 72 hours. It is designed to detect heart rhythm irregularities that are not found during a normal EKG.

Echocardiogram – This noninvasive exam is basically an ultrasound of your chest which provides detailed images of your heart’s structure and function.

Cardiac Computerized Tomography (CT) Scan – A CT scan is commonly used to check for heart problems. When you have a cardiac CT scan, an X-ray tube inside a donut-shaped machine will rotate all around your body and collect images of your heart and chest.

Cardiac Magnetic Resonance Imaging (MRI) – For this type of test, you lie on a table inside a long tube-like machine that produces a magnetic field which, in turn, produces images that helps your doctor evaluate the condition of your heart.

A variety of blood tests can also be used to detect the risk of heart disease. They include the following…

A cholesterol test, which measures the fats (lipids) in your blood.

A CRP (C-reactive protein) test, which indicates a sign of inflammation somewhere in the body as a result of injury or infection. A CRP test, along with other blood test results and risk factors can help paint a picture of your overall heart health.

A fibrinogen test, which measures the protein in your body that helps blood clot. However, too much fibrinogen can increase your risk for heart disease because it can lead to clots forming in your arteries, leading to a heart attack or stroke.

Although cardiovascular diseases are prevalent, there are steps you can take to prevent and reduce your risk. Along with improving your eating habits, getting regular exercise, and stop smoking and drinking, you can also benefit from chiropractic treatment.

The benefits of chiropractic treatment in preventing or reducing heart disease

1. Chiropractic treatment can lower blood pressure – When the 1st vertebra (the Atlas) is properly aligned, many people show a marked improvement in blood pressure.

2. Improves the heart’s nerve function– this is called the autonomic tone, and it impacts almost every part of the body including the heart, gastrointestinal tract, lung kidneys, bladder and sex organs.

3. Decreases chest pain – If the vertebrae in the upper neck, the middle (thoracic) part of the spine, or the ribs are misaligned, it may affect the nerves causing the chest wall to tighten. Dr. Martin Gallagher who is both a D.C. and an M.D. states it this way, “The chest muscles, ribs, heart, lungs, and stomach are controlled directly and indirectly by spinal nerves. Misalignments can interfere with these nerves and cause chest pain similar to cardiovascular angina. We call this spinal angina. Sometimes it may even produce tachycardia and other arrhythmias. Few people know about spinal angina and it is rarely diagnosed by medical doctors.” Chiropractic adjustments are a very effective treatment for this condition.

4. Improves lung function – Evidence indication that chiropractic care can positively impact patients with asthma and emphysema. As reduced lung function is linked to heart failure. improved breathing reducing stress on the cardiovascular system.

Dietary supplements to improve cardiovascular health

Although pharmaceutical companies would like you to believe that statins are the only way to reduce cholesterol levels, this simply is not the case. As we’ve discussed in other articles, there are many foods and supplements that can aid in cholesterol reduction without the use of statins. Today we’d like to introduce you to two more favorites: Standard Process’ Cyruta Plus and Cardio – C

Cyruta Plus – This powerful whole food complex can help cholesterol transport and supports healthy healthy peripheral circulation. Some people liken it to a rotor rooter for the arteries..

Cardio-C – This nutritional supplement was formulated based upon chemical and nutritional findings of Linus Pauling. It’s a fine-powder dietary supplement that you take 1-3 times per day

Linus Pauling, an eminent American chemist, biochemist, and the world’s only two-time unshared Nobel Prize laureate believed that too little vitamin C in the body can elevate cholesterol levels, including the Lp(a) variant which causes narrowing of the blood vessels. Upon learning that Lp(a) binds to strands of lysine protruding from weak and damaged blood vessels, Pauling invented a high-lysine / high-vitamin C unified therapy
Cardio-C is a tasty drink mix, and has no fillers. It’s easy to dissolve and is very easy to take.

We stock these two supplements along with many other professional grade supplements in our clinic.

Image of man meditating for stress
Lastly we need to consider our hectic lifestyles and the ways they may contribute to heart disease. Rarely do we find time to rest and relax, but such downtime is essential for our nervous systems. Take time to play by indulging in a favorite hobby, such as knitting, crochet, coloring in an adult coloring book. Recently Dr. Mixon began playing the ukulele! If music from the Hawaiian islands isn’t your style, guitar might be.

Meditation has also been shown to lower stress levels. You don’t have to take a class, you don’t have to be a pro. The key is consistency and to take time to still the mind. Don’t let your harried lifestyle push aside much needed relaxation.

If you’d like to schedule a chiropractic appointment with our clinic you can contact us through our website, or call us at at 972.840.2520. We are an integrated medical clinic and offer the services of two chiropractors a nurse practitioner, massage therapy and exercise rehab. We can help you bring your life back into balance!