Many patients come to Dr. J Chiropractic & Wellness Center with neck pain, after straining their back and neck by looking down at the screen on their devices. You may have even heard this being called “text neck”. The average adult head weighs between 10 and 12 pounds, and neck muscles are meant to support the weight of the head in a neutral position.
Looking down at a screen increases the strain on your neck as if your neck is carrying a lot more weight. Tilting your head forward just 15 degrees adds enough force to double the weight your neck is supporting, and the greater the angle, the greater the strain.
Many people who text with their chin near the neck are tilting the head forward 60 degrees, which increases the load to about 60 pounds! The good news is we can make smarter choices about how to use devices every day to reduce strain on our bodies.
Starting with good posture will always reduce strain on your neck. Sit up straight with your shoulders lined up above your hips and your head upright. Hold your phone or device up higher rather than looking further down to see what is on your screen.
If you work on a computer a lot, position your monitor at eye level to avoid looking up or down too much. Stretching your neck is also important to reduce the risk of painful strain. When your neck muscles are strong and flexible, it is less likely to have a spasm.
There are mobile apps available that can alert you when your phone is being held at a bad angle for your neck, and you can also set reminders on your device to take breaks from looking at the screen and to stretch throughout the day. Remember these tips when using your devices!
To learn about all the services we provide at the practice, visit www.drjbackdocwv.com for more information. To schedule an appointment with Dr. Jay McClanahan of Dr. J Chiropractic & Wellness Center in Nitro, WV, call 304-776-1520.
Thursday, August 29, 2019
Thursday, August 22, 2019
Workout Mistakes That Are Hurting Your Back
Exercising is important for your health, and at Dr. J Chiropractic & Wellness Center we encourage all our patients to be active. There are simple mistakes we can make exercising that causes more pain, so keep these in mind while exercising so your workout truly benefits you!
Not warming up, or replacing a warm-up with a lot of stretching, is not the right way to start exercising. Light warm-up exercises will raise your heart rate and increase circulation, providing better blood flow to muscles. Even five minutes of light cardio exercise and some easy stretching can have this effect. It is most important to stretch after a workout. When muscles have been warmed up and worked out, stretching will feel easier and can prevent soreness by releasing lactic acid built up in the muscles.
Even people who exercise regularly can experience strain if they don’t train their core. Core and abdominal strength are essential for supporting the spine, and abdominal muscles should be trained with every workout. No matter which muscle group is being exercised, proper form and good posture are important to avoid injury. The most common mistake people make working out sounds very simple but is critical: going too far. This includes pushing the limits in term of any weights you lift, too much twisting of the spine, and exercising excessively. Listen to your body’s response and slowly build strength rather than pushing yourself over the limit. Come see us for help correcting your workout routine to make sure you are helping, not hurting yourself with exercise.
To learn more about proper workout form and all the services provided at the practice, visit www.drjbackdocwv.com for more information. To schedule an appointment with Dr. Jay McClanahan of Dr. J Chiropractic & Wellness Center in Nitro, WV, call 304-776-1520.
Not warming up, or replacing a warm-up with a lot of stretching, is not the right way to start exercising. Light warm-up exercises will raise your heart rate and increase circulation, providing better blood flow to muscles. Even five minutes of light cardio exercise and some easy stretching can have this effect. It is most important to stretch after a workout. When muscles have been warmed up and worked out, stretching will feel easier and can prevent soreness by releasing lactic acid built up in the muscles.
Even people who exercise regularly can experience strain if they don’t train their core. Core and abdominal strength are essential for supporting the spine, and abdominal muscles should be trained with every workout. No matter which muscle group is being exercised, proper form and good posture are important to avoid injury. The most common mistake people make working out sounds very simple but is critical: going too far. This includes pushing the limits in term of any weights you lift, too much twisting of the spine, and exercising excessively. Listen to your body’s response and slowly build strength rather than pushing yourself over the limit. Come see us for help correcting your workout routine to make sure you are helping, not hurting yourself with exercise.
To learn more about proper workout form and all the services provided at the practice, visit www.drjbackdocwv.com for more information. To schedule an appointment with Dr. Jay McClanahan of Dr. J Chiropractic & Wellness Center in Nitro, WV, call 304-776-1520.
Thursday, August 15, 2019
Prenatal Chiropractic Care
The body goes through many changes during pregnancy, and some women experiencing pain and discomfort assume there will be no relief until the due date. But that’s not true! At the Dr. J Chiropractic & Wellness Center, we can help expectant mothers maintain a healthy pregnancy with prenatal chiropractic adjustments.
Chiropractic care during pregnancy is a safe and effective way to care for a woman’s changing body and prepare for delivery. In later stages of pregnancy when the abdomen begins to protrude, the back and pelvis respond to this change. For some women, this can result in a misaligned spine or joints. Maintaining pelvic balance and alignment during pregnancy is possible, and prenatal chiropractic adjustments can help. A healthy pregnancy benefits the mother and baby, all the way through to labor and delivery!
To learn more about chiropractic adjustments and all the services provided at the practice, visit www.drjbackdocwv.com for more information. To schedule an appointment with Dr. Jay McClanahan of Dr. J Chiropractic & Wellness Center in Nitro, WV, call 304-776-1520.
Chiropractic care during pregnancy is a safe and effective way to care for a woman’s changing body and prepare for delivery. In later stages of pregnancy when the abdomen begins to protrude, the back and pelvis respond to this change. For some women, this can result in a misaligned spine or joints. Maintaining pelvic balance and alignment during pregnancy is possible, and prenatal chiropractic adjustments can help. A healthy pregnancy benefits the mother and baby, all the way through to labor and delivery!
To learn more about chiropractic adjustments and all the services provided at the practice, visit www.drjbackdocwv.com for more information. To schedule an appointment with Dr. Jay McClanahan of Dr. J Chiropractic & Wellness Center in Nitro, WV, call 304-776-1520.
Saturday, August 10, 2019
Osteoporosis and Spinal Curvature
As people live longer and healthier, we’re becoming more aware that things that used to be regarded as natural parts of aging are actually preventable diseases. One of the best examples of that is the hyperkyphosis that is associated with the elderly. We’re experts in nutrition as well as spinal health at the Dr. J Chiropractic & Wellness Center, and we want our patients to understand how those things intertwine.
Kyphosis is the forward curvature of the upper back. Hyperkyphosis is an extreme stoop. It commonly afflicts older women as a result of osteoporosis. Our bones are constantly breaking down in a process called resorption and being rebuilt. In people with osteopenia, the breakdown is outpacing the rebuilding. When osteopenia becomes advanced, the bones are riddled with tiny holes, which is the condition “osteoporosis” describes.
Brittle bones easily develop hairline cracks. Their accumulative impact is one frequent cause of hyperkyphosis. While we can ease discomfort from osteoporosis through minimally invasive methods such as therapeutic massages, we also emphasize prevention through nutrition and exercise. In addition to calcium-rich foods and supplements, people may increase their calcium intake by exposing themselves to more sunlight. Low or no-impact exercise such as swimming and yoga can also build up back muscles, relieving pressure on the vertebrae.
Dr. Jay McClanahan operates the Dr. J Chiropractic & Wellness Center at 642 Cross Lanes Drive,
Nitro, West Virginia, 25143. To schedule an appointment, visit Dr. J Back Doc WV or call 304-776-1520.
Kyphosis is the forward curvature of the upper back. Hyperkyphosis is an extreme stoop. It commonly afflicts older women as a result of osteoporosis. Our bones are constantly breaking down in a process called resorption and being rebuilt. In people with osteopenia, the breakdown is outpacing the rebuilding. When osteopenia becomes advanced, the bones are riddled with tiny holes, which is the condition “osteoporosis” describes.
Brittle bones easily develop hairline cracks. Their accumulative impact is one frequent cause of hyperkyphosis. While we can ease discomfort from osteoporosis through minimally invasive methods such as therapeutic massages, we also emphasize prevention through nutrition and exercise. In addition to calcium-rich foods and supplements, people may increase their calcium intake by exposing themselves to more sunlight. Low or no-impact exercise such as swimming and yoga can also build up back muscles, relieving pressure on the vertebrae.
Dr. Jay McClanahan operates the Dr. J Chiropractic & Wellness Center at 642 Cross Lanes Drive,
Nitro, West Virginia, 25143. To schedule an appointment, visit Dr. J Back Doc WV or call 304-776-1520.
Thursday, August 1, 2019
Introduction to Spondylolisthesis
Back pain can have a lot of causes. Our spines are complex structures and problems often develop slowly over time. One common condition is spondylolisthesis, in which one vertebra has slid over another. Our practice at the Dr. J Chiropractic & Wellness Center can correct this problem, but since it often goes undetected, it’s helpful for patients to be aware of it.
“Spondylolysis” describes small fracture in the part of the vertebra that connects with other vertebrae to form a facet joint. It could be caused by a traumatic injury or overuse, as most often occurs in teenage athletes. It may also result from degenerative disc disease. As people age, the spongy discs between their vertebrae become less elastic, allowing the bodies of the vertebrae to slide out of place. Eventually, the body of a vertebra could become significantly dislocated, putting pressure on the lower back muscles. A slipped vertebra could even compress a nerve.
We can determine whether spondylolisthesis has occurred by taking x-rays. Our goal is to stabilize the back so the patient can develop stronger muscles that will keep the vertebrae in place. Adjustments may be useful. We can also recommend exercises that will loosen the hamstrings, which tend to tighten up when a lumbar vertebra has slipped forward, and provide relief from the strain with electric muscle stimulation and therapeutic massages.
Dr. Jay McClanahan operates the Dr. J Chiropractic & Wellness Center at 642 Cross Lanes Drive, Nitro, West Virginia, 25143. To schedule an appointment, visit Dr. J Back Doc WV or call 304-776-1520.
“Spondylolysis” describes small fracture in the part of the vertebra that connects with other vertebrae to form a facet joint. It could be caused by a traumatic injury or overuse, as most often occurs in teenage athletes. It may also result from degenerative disc disease. As people age, the spongy discs between their vertebrae become less elastic, allowing the bodies of the vertebrae to slide out of place. Eventually, the body of a vertebra could become significantly dislocated, putting pressure on the lower back muscles. A slipped vertebra could even compress a nerve.
We can determine whether spondylolisthesis has occurred by taking x-rays. Our goal is to stabilize the back so the patient can develop stronger muscles that will keep the vertebrae in place. Adjustments may be useful. We can also recommend exercises that will loosen the hamstrings, which tend to tighten up when a lumbar vertebra has slipped forward, and provide relief from the strain with electric muscle stimulation and therapeutic massages.
Dr. Jay McClanahan operates the Dr. J Chiropractic & Wellness Center at 642 Cross Lanes Drive, Nitro, West Virginia, 25143. To schedule an appointment, visit Dr. J Back Doc WV or call 304-776-1520.
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