July 17, 2014

Think Sitting Can’t Kill You? Think Again.

Blog Post a Comment

Our current society leads a very sedentary lifestyle. Most of us sit for eight or more hours a day at work, and if that isn’t enough, we sit to drive, eat, and as we’re unwinding for the day. Recent research on sitting and sedentary lifestyles suggests lack of activity throughout the day can be hazardous. Below you will find a few of the risks prolonged hours of sitting can have on your body and your health, and what you can do to alleviate those risks.

 Let me begin by highlighting a few of the health risks: 

·      Heart Problems – including increased blood pressure and elevated cholesterol.

·      Pancreatic Over Activity – idol muscles do not respond as well to insulin, causing the pancreas to produce more insulin, which can lead to diabetes.

·      Flabby Abs – core muscles are most active when they are trying to stabilize you, such as when you’re standing or being active.

·      Floppy Glutes – sitting all day causes your butt muscles to become lose, because they are not being used for their main purpose. The gluteus maximus muscle is one the strongest muscles in the human body, but if you don’t use it, you’re going to lose it, and no one wants a saggy butt.

·      Osteoporosis – the more weight you put on your bones, the stronger they become. When you sit all day your bones are not under stress, which causes decreased bone density and can lead to osteoporosis, especially in the female population.

·      Lack of Concentration – extended hours of sitting inhibits your breathing and oxygen intake into the system, including your brain; hence, your thoughts become foggy.

·      Neck Pain – poor posture with prolonged sitting causes neck muscles to become shortened, tense and tight, which can also lead to headaches.

 What Can You Do?

 ·      Take micro-breaks throughout the day, getting off your chair every 20 minutes or so. Take a short walk, or do some simple stretching in your office.

·      Whenever possible, do your work standing up, for example, while talking on the phone.

·      Stretch your hip flexors. Try exercises like the cat camel, and incorporate planks and side planks into your daily routine.

·      Keep a foam roller at your office and use it a few times a day. We have many helpful videos on our YouTube channel.  Foam rolling your back during the day, for example, can be very beneficial.[youtube_sc url=”https://www.youtube.com/watch?v=g1e8tIA_MeI&list=UUywozp0WIbd3OU4N9KQlUag”]

 If sitting is unavoidable, make the most of it: 

·      Sit with a neutral neck over your shoulders.

·      Keep your shoulders down and relaxed.

·      Keep your arms close to your body, with your elbows at 90 degrees.

·      Knees at 90 degrees, with feet on the floor.

·      Use a chair with a lumbar support, or create your own by rolling a small towel and placing it behind your back right above your belt line. 

At our affordable chiropractic clinic, we educate our patients on the importance of good posture. For a healthy lifestyle, movement is imperative. Start moving more today, before you realize you’ve aged and are barely able to ambulate, let alone enjoy an activity.

If pain is keeping you from enjoying activities you were once able to enjoy, call our Indianapolis chiropractic clinic today at 317.449.2020 to see how we can help.

About Integrated Health Solutions

Dr. Charbel Harb is a licensed chiropractic physician and the Medical Director of Integrated Health Solutions. Our core belief is that each patient who walks through the doors is a person, not just a medical record or chart. Our greatest pleasure is bringing joy to our patients and helping them to fully embrace life, allowing them to enjoy each day: active, healthy and pain free.
July 3, 2014

What is TMJ?

Joint Pain Post a Comment

Symptoms and Solutions to TMJ Disorder

TMJ, or temporomandibular joint, is the joint that connects your jaws to your skull. Temporomandibular joint disorder, otherwise known as TMJD, is a disorder of the joint that may create discomfort and pain not only in the joint itself, but the pain may also be sensed around the ear, in the neck area and in the head, often resulting in headaches.

Many of our patients come into our affordable chiropractic clinic, unaware that their symptoms are caused by their TMJD. They often express that their pain is in their neck, around their ear, and up into their head. In addition, many of them describe a sensation of clinching and grinding their teeth, and a feeling of tightness around their jaw. After a thorough exam, we are able to link their symptoms to TMJD.

There is no direct causality of why TMJD occurs, however in most cases it is contributed by tension in the temporal musculature, otherwise known as the temporalis and the masseter muscle, which are the chewing muscles located in your cheek. This tension, that develops, often in forms of trigger points within the muscle fibers, restricts the muscles and joint from their proper function, making the joint problematic and symptomatic.

What can you do to help reduce your TMJD symptoms?

TMJD can be considered a biopsychosocial matter. At our Indianapolis chiropractic clinic, we begin by encouraging and educating our patients on the importance of eliminating external factors and stressors, whether emotional or environmental; many are able to do so through meditation, breathing exercises, and journaling.

In addition, maintaining proper mouth posture will help eliminate undue stress on affected muscles. A proper mouth posture is maintained by keeping lips sealed, teeth slightly separated, with your tongue resting just behind your upper teeth. It is important to be aware of your body posture, as well, when driving, eating, and sitting at a desk. We also recommend refraining from chewing gum, and when possible, chew your food equally on both sides.  We do encourage our patients to consult with their dentist, to make sure there is no dental work that needs to be addressed.

An integrated approach to address the TMJD is the most appropriate treatment plan. At our Indianapolis chiropractic clinic, we address these symptoms and disorder by administering different soft tissue therapies, and when necessary, we incorporate acupuncture and dry needling into the treatment plan. This approach diffuses the trigger points and the tension that has formed along the jaws and the temporal areas, which will also help reduce anxiety and tension.

If you are suffering from tension in your jaw or neck, are suffering from frequent headaches, or have found yourself clinching and grinding your teeth, call our affordable chiropractic clinic, today at 317.449.2020 to see how we can help.

About Integrated Health Solutions

Dr. Charbel Harb is a licensed chiropractic physician and the Medical Director of Integrated Health Solutions. Our core belief is that each patient who walks through the doors is a person, not just a medical record or chart. Our greatest pleasure is bringing joy to our patients and helping them to fully embrace life, allowing them to enjoy each day: active, healthy and pain free.