Blog
Stretching Before Bed Helps you Fall Asleep
What is stopping you from sleeping?
Your bed is beckoning but once you are safely under the covers you find it hard to switch off and fall asleep? Join the ranks of Americans who find that their non-stop lifestyle leaves them spun out at the end of the day, tossing and turning with anxiety rather than sleeping and replenishing their energy stores. The simple truth is that your choices leading up to bedtime make or break your ability to fall and stay asleep. It is becoming more normal for people to wind down with a television series than a book these days, an activity that keeps your brain stimulated and prevents it from seeking rest. At Basco Chiropractic, we propose another method for getting ready to rest: stretching.
Why Do I Want An Aligned Spine?
Spinal alignment is important for physical and mental wellness
Good spinal alignment is more than just a buzz-worthy topic: 21st century lifestyles are putting spines under more pressure than ever before. With cell phones, forward head posture, sedentary jobs and recreation, it’s no wonder that we are seeing more people than ever (and younger than ever) coming into the chiropractor with back pain. A key to preventing this pain is spinal alignment!
Let’s focus on the only definition of spinal alignment that matters: the position that puts the least pressure on your spine. The aligning points, or nodes, include: the head, shoulders, spine, hips, knees and ankles. Spinal alignment is critical for the following things:
- Better body mechanics and fewer injuries
- An optimized nervous system
- Better functioning of all major bodily systems.
- Less back pain
Musculoskeletal Medicine is Proven Pain Relief
What is musculoskeletal medicine?
Musculoskeletal medicine is a branch of healthcare that seeks to examine, diagnose and treat disorders related to the movement of the human body in order to improve our relationship with pain and help us lead a better life. Back and neck pain, discomfort in the muscles and joints of the back, and inflammation are musculoskeletal conditions that result from injury, aging, lack of exercise and poor diet. The standardized western narrative for treating such injuries is to repress symptoms with medication or seek to correct them aggressively by using invasive procedures that are often unwarranted.
Working Postures That Increase Musculoskeletal Pain Risk.
Among a sample of 789 workers across a variety of industries, researchers found prolonged exposure to awkward postures could increase an individual’s risk of developing a musculoskeletal (MSK) condition. These postures include: kneeling/crouching (low-back pain), neck flexion and rotation (neck pain), trunk flexion (low-back pain), and arm elevation (neck and shoulder pain). Future studies aim to identify exposure limits for each posture in an effort to curb work-related MSK disorder risk.
Ergonomics, December 2015
Hip Mobilization with Movement Benefits Hip Osteoarthritis.
Mobilization with movement (MWM) is often used in the treatment of hip osteoarthritis. However, there are very few studies evaluating the effectiveness of such manual therapies in the treatment of this common hip condition. A new study involving forty elderly patients with hip osteoarthritis found that pain, hip range of motion, and physical performance all improved immediately after receiving MWM.
Manual Therapies, October 2015
What Is the Best Type of Exercise?
Any exercise you can do on a regular basis is the best kind of physical activity. Walking is considered one of the optimal choices because it’s easy, safe, and inexpensive. It also doesn’t require training or special equipment, except for a pair of good walking shoes. Brisk walking can burn as many calories as running and is less likely to cause injuries than running or jogging. Additionally, walking is an aerobic and weight-bearing exercise, so it is great for your heart and helps prevent the weakening of the bones known as osteoporosis.
American Academy of Family Physicians, December 2015
Manual Therapy Returns Pilot to Air.
Low back pain can be a significant safety risk for a pilot, as it can become a distraction during flight. In a recent case study, a pilot sought a non-pharmacological and noninvasive therapy option for his chronic low back pain. After just three sessions of manual treatment to address sacral, pelvic, and lumbar dysfunction, the pilot reported an 80%+ improvement in pain and was able to return to flight. The case reveals the benefits of manual therapy in the management of chronic back pain among aviators.
Military Medicine, October 2015
Eliminate These Bad Habits to Sleep Better!
Just a few bad habits can affect sleep quality. The National Sleep Foundation lists the following sleep-stealing practices you should avoid: consuming caffeine within six hours before bedtime; drinking alcohol or eating a large meal or snack before bed; insufficient exercise; having a TV or other technology in the bedroom; and sleeping late during weekends.
Improving Spinal Shape with Manipulation & Exercise.
Low back pain is a common complaint among golfers. In a recent study, professional golfers with a history of chronic low back pain received a one-month regimen of spinal manipulation and corrective core exercises to improve their spinal shape/curvature. After the four-week program concluded, the researchers observed a significant change in pelvic tilt among the participants, indicating the benefits of a combination of spinal manipulation and corrective core exercises in establishing correct spinal curvature.
Journal of Physical Therapy Science, September 2015
A Family Dog May Lower a Child’s Asthma Risk.
Early exposure to dogs may reduce the risk of asthma in children. A new study found children in homes with a family dog during their first year of life had a 13% lower risk of asthma by the time they were old enough for school. The researchers speculate early exposure to a wider variety of microorganisms (via the family dog, in this case) helps build a more robust immune system that is less susceptible to some of the environmental causes of asthma attacks.
JAMA Pediatrics, November 2015