The spine incorporates a wonderfully complex and vital system of communication, carrying a constant stream of signals between every part of your body.  A back injury is not only painful but can also cause great disruption in your everyday life, and so it is worth paying some attention to your back so as to avoid injury in the first place. Here are some simple tips to help you do just that.

1.  Be Careful When You Lift And Handle Objects

Lifting or carrying things incorrectly is a major cause of back injury, particularly at work.  It is well worth following a few helpful rules to avoid back problems including sciatica.

When lifting objects:

• position yourself carefully before you start. Your feet should be apart and roughly in line with your shoulders. One leg should be very slightly forward in order to maintain your balance.
• let your legs take the strain not your back
• keep the object as close to your body, and as close to your waist as possible
• once you are holding the load safely don’t look down – look ahead and keep your head up
• do not turn your body by twisting your back; it is safer to move your body by moving your feet.

When moving heavy objects:

• push rather than pull to move heavy objects across the floor

when carrying heavy objects like luggage

• try to distribute the weight evenly between both sides of your body
• if possible try to carry weight in a rucksack rather than in a bag slung over one shoulder

2.  Watch Your Posture

Your posture is very important in protecting the health of your back.  One of the simplest, yet important steps you can take is to be aware of how you stand and how you sit. Try to maintain a good posture, and as our mothers used to tell us: don’t slouch!

When you’re standing or walking don’t allow your shoulders to be hunched; stand and walk with your back as straight and erect as possible.

When you are sitting avoid slumping in the chair, or crouching over your desk, table or computer.  Always use a chair with a backrest, and try to keep your feet flat on the floor or on a footrest.

3.  Exercise

Take regular exercise and when you do so be sure to exercise your back as part of your routine. Running, walking, cycling and swimming are all beneficial to the care of your back muscles.

When you are in a sedentary job, or even if you just happen to be sitting for a long period you can take some useful exercise just by getting up and walking around from time to time.

4.  Manage Your Weight

Excess weight can put an unnecessary strain on your back.  For this and many other reasons it is a good idea to keep your weight within a healthy ratio to your height.

Call Anthem Chiropractic at 702-614-6777

The spine incorporates a wonderfully complex and vital system of communication, carrying a constant stream of signals between every part of your body.  A back injury is not only painful but can also cause great disruption in your everyday life, and so it is worth paying some attention to your back so as to avoid injury in the first place. Here are some simple tips to help you do just that.

1.  Be Careful When You Lift And Handle Objects

Lifting or carrying things incorrectly is a major cause of back injury, particularly at work.  It is well worth following a few helpful rules to avoid back problems including sciatica.

When lifting objects:

• position yourself carefully before you start. Your feet should be apart and roughly in line with your shoulders. One leg should be very slightly forward in order to maintain your balance.
• let your legs take the strain not your back
• keep the object as close to your body, and as close to your waist as possible
• once you are holding the load safely don’t look down – look ahead and keep your head up
• do not turn your body by twisting your back; it is safer to move your body by moving your feet.

When moving heavy objects:

• push rather than pull to move heavy objects across the floor

when carrying heavy objects like luggage

• try to distribute the weight evenly between both sides of your body
• if possible try to carry weight in a rucksack rather than in a bag slung over one shoulder

2.  Watch Your Posture

Your posture is very important in protecting the health of your back.  One of the simplest, yet important steps you can take is to be aware of how you stand and how you sit. Try to maintain a good posture, and as our mothers used to tell us: don’t slouch!

When you’re standing or walking don’t allow your shoulders to be hunched; stand and walk with your back as straight and erect as possible.

When you are sitting avoid slumping in the chair, or crouching over your desk, table or computer.  Always use a chair with a backrest, and try to keep your feet flat on the floor or on a footrest.

3.  Exercise

Take regular exercise and when you do so be sure to exercise your back as part of your routine. Running, walking, cycling and swimming are all beneficial to the care of your back muscles.

When you are in a sedentary job, or even if you just happen to be sitting for a long period you can take some useful exercise just by getting up and walking around from time to time.

4.  Manage Your Weight

Excess weight can put an unnecessary strain on your back.  For this and many other reasons it is a good idea to keep your weight within a healthy ratio to your height.

Call Anthem Chiropractic at 702-614-6777

As Miss South Dakota 2011, Chandra Burnham, prepares for the upcoming Miss USA Pageant, she’s also preparing for a career as a doctor of chiropractic. In both pursuits, she’s eager to put natural health in the spotlight and promote the value of chiropractic care.

Chandra’s 5 Tips for Staying Healthy

1. It’s important to start out slow and make gradual changes.
2. Stick with it. It takes 40 days for a habit to kick in, so stick to it and it will be beneficial in the end.
3. Get motivated. If the motivation is not there, nothing is going to change. You have to want it bad enough.
4. Surround yourself with the right people. Stick with the kind of people who will encourage you.
5. Lift weights. Even for women, it’s important to build lean muscle.

Call Anthem Chiropractic at 702-614-6777

Hi Dr Day here, I just wanted to forward an article to you that appeared in my last to Your Health News letter. This gives some great insights in to what to do for the holidays and what not to do.

Five pounds, 10 pounds, 15 pounds or even more: How much weight do you gain in an average holiday season? This year, buck the trend with some simple planning. Take these six suggestions to heart and enjoy the holiday season the healthy way.

1. Family Fitness

What better way to counterbalance the extra calories you’re sure to consume this holiday season than with some calorie-burning, cardio-benefiting exercise that involves the entire family? Reminiscing with relatives is great, but why not bond with them and stay in shape at the same time with a game of touch football, a snowball fight or even a long walk around the neighborhood?

2. Portion Control

We’re not saying you can’t sample the vast array of cakes, pies and other holiday treats heaped on the table; we’re just saying don’t overdo it. Portion control is important all year, but it’s vital when faced with a daunting supply of high-carb and even higher-sugar foods. So indulge a little and feel good that you’ve indulged; but don’t overeat and end up spending the holidays immobile.

3. Holiday Helper

Whether you’re at home or away for the holidays, taking an active role in holiday preparation can be better than a trip to the gym; getting the house in order, preparing the food and cleaning up (hopefully with some help) afterward will burn plenty of calories. And remember, you can prepare your own entree or side dish and ensure you have at least one healthy item to eat.

4. Bring It Along

You’re a thousand miles from home at your parents’ house, nowhere from your favorite gym or your favorite healthy foods. Fortunately, you remembered to pack a few essentials, like whole-grain energy bars, protein powder and a pair of exercise bands. Mix in a little exercise and nutritious food with the “bad” stuff and you’ll feel better about life away from your healthy comfort zone.

5. Safety in Numbers

Keep in mind that when faced with the holiday season, you don’t have to face it alone. Whether it’s splitting up the holiday shopping with your spouse, recruiting a few family members to help cook a (semi) healthy holiday meal, or making a pact with your best friend to stick with your exercise program during the hustle and bustle, do it together and you’ll be more likely to get it done.

6. Enjoy Yourself

This is the holiday season; don’t turn it into an agonizing, moment-by-moment game of “Should I eat this?” and “When can I get away to the gym?” Remember, good health is about minimizing stress as much as it’s about eating right and staying physically active. So enjoy the time away from work and with loved ones, even if it comes with a (little) more food and a (little) less exercise. You deserve it.

Call Anthem Chiropractic at 702-614-6777

There is been a lot of studies lately on the effects of carrying too much in your handbag or your kids backpacks. The video below gives a great explanation of some of the risks associated with this and other Chiropractic Information. Please remember if you are having any Back or Neck Pain, call our office to schedule your FREE consultation.

Call Anthem Chiropractic at 702-614-6777

I wanted to share a no nonsense approach to achieving your goals because most of the new years resolutions that we made on Jan. 1 have been forgotten about and are long gone. I read a great article in our To Your Heath Newsletter that I wanted to share with you.  David Kent, LMT, NCTMB, is a massage therapist, writer, educator and international lecturer. He practices in Deltona, Fla., and is the founder and president of Kent Health Systems. He wrote the following article:

The Smarter Approach to Achieving Your Goals

By David Kent

If you are anything like me, you have a to-do list of projects you are never quite able to finish – or sometimes even start. Perhaps some of these items have been on your list for months or even years, but a lack of time or other circumstance has prevented you from moving on them. Let’s take a look at the SMARTER way to organize and complete those items on your to-do list without further delay.

Specific

To focus your efforts and begin moving in the right direction, you first need to be specific about each of your goals. Thinking about your goals is good; however, writing them down in specific detail is the only way to clearly define them and solidify them in your mind. When putting your goals to paper, make sure they are straightforward and free of ambiguity. For example, instead of: “I want to lose weight,” try: “I will lose 10 pounds over the next 10 weeks.” Instead of: “I want to save more money,” try: “I will increase my savings by $2,500 over the next 12 months.”

Measurable

We’ve heard it said that if you can’t measure it, you can’t manage it. Reviewing your goals and documenting or measuring your progress daily will help you to make the choices that continually point you in the right direction. For example, documenting your workouts and the foods and drinks that pass through your lips, as well as using the same scale to weigh yourself, are ways to measure your progress toward your weight-loss goal. You’ll also confirm your measurable progress by noting how well your clothes fit, the numbers on the scale and how you feel about your accomplishments.

To measure your financial goals, you’ll have to track your spending versus your income or find other measurable ways to track what factors can increase your ability to save money in the short and long term. Paying off debt, opening a savings or retirement account, or investing in tools and/or seminars that increase and improve your knowledge, thereby adding to your marketable skill set, are all effective methods of measuring your financial progress.

Attainable

Is your goal realistically attainable? Using weight loss as the example again, if you are naturally stocky or big-boned, for example, setting a weight-loss goal that would be difficult for a supermodel to achieve isn’t realistic and probably not attainable. In fact, setting unrealistic goals likely will result in burnout and failure. However, losing 10 pounds and improving your all-around level of fitness are definitely attainable goals. It’s also important to identify realistic, attainable actions that you can take to move you toward your goal. For example:

• Problem: Sweets and snacks pose a weakness for me; I find it hard not to give in to temptation.
• Solution: I’ll avoid those aisles at the grocery store so I won’t be tempted to buy those foods.
• Problem: I tend to overeat when I dine out.
• Solution: Before my food is brought to the table, I’ll ask the server to pack up half of my meal in a to-go container.

Financial goals can be attained easily by realizing that consistent efforts can produce big returns. For example, making or saving an additional $50 a week x 4 weeks = approximately $200 a month x 12 months = $2,400 a year. Another $200 a week x 50 working weeks a year = $10,000 additional in annual income.

Instead of working twice as hard to earn more, it’s easier to improve your bottom line by simply spending less. Is this an attainable goal? Sure! Buy in bulk from wholesalers and save on all kinds of everyday items you and your family use frequently.

Watch for special offers and use discount codes whenever possible. Also re-evaluate what you have purchased in the past and ask yourself if purchasing the same item(s) is the best choice moving forward.

Reasonable

both the short and long term. Create a separate “do-able” action plan for each project by making a list of two short-term and two long-term goals related to the project. Next, list the tasks required to complete each short-term and long-term goal. By outlining your goals and each task needed to achieve them, you will have created a detailed blueprint to navigate your course. The key here, of course, is to make sure you are using reasonable methods to attain your goals.

Part of your action plan for losing weight might include getting some form of exercise every day, drinking more water and using smaller plates. Are these lifestyle changes reasonable and sustainable? If so, you are on your way to permanently achieving your goal. If not, you’ll need to determine what steps are reasonable to you. Perhaps it’s more reasonable if you allow yourself one “cheat” day a week. Is setting aside $50 a week reasonable for moving you toward your financial goals? If not, how about $20 a week? Again, you must find what works for your specific situation.

Timely

To successfully achieve your goals, you must set completion dates. Setting time lines for each task gives you clear targets and deadlines. Without completion dates, your goal will always be open ended and much more likely to remain unachieved. Set a realistic time frame for completion and move forward every day until your goal is reached.

Evaluate

To determine if you are on track toward accomplishing your goals, you should review and evaluate your efforts many times a day; at least at first. The more you review your goals and focus on the actions you need to take to achieve them, the sooner your goals will become a reality. Continually evaluating your progress will also help reveal your weak points and identify the areas that need improving. This process also helps you evaluate if your time and efforts are being spent wisely. One rule of thumb is to focus 80 percent of your time and energy on 20 percent of the things that produce the greatest results. This is also known as the 80/20 rule.

Reorganize

Once you have determined what works and what doesn’t, make the necessary adjustments to your approach to maintain focus and stay on track. Continue to regroup and reorganize your efforts until you know you are on a stable path toward success. If something isn’t helping you achieve a particular goal, rethink the process and find a better way.

The SMARTER approach to achieving your goals is similar to cooking. First you need to know what you are cooking (Specific). Then you pull together the amounts (Measurable) of each ingredient (Attainable), and bake everything at a specific temperature for a determined (Reasonable) length of time (Timely). Then you taste (Evaluate) the food and finally decide how you will modify (Reorganize) your recipe to improve on your next attempt. Have fun with the process, and please let me know about your progress as you apply the SMARTER approach to achieving your goals in all the areas of your life. Good luck!

Please subscribe to the newsletter for more great information like this. Go to http://drderekday.chiroweb.com/subscribe.php

Call Anthem Chiropractic at 702-614-6777