Right now, as you are reading this, how’s your posture? Are you leaning forward, hunched over or are you leaning back with your spine rounded? How about when you stare at your computer or phone screen for hours on end, are you slouched over looking down with your chin almost touching your chest? 

Most people know it’s wise to have good posture but few understand the true implications. Aside from the mental ramifications of exuding poor posture (embodied cognition, look it up!) your sitting and standing habits could play a role in poor circulation, fatigue, muscle pain and strain, breathing issues, neck tension and headaches. On the other hand, good posture can help you maintain the correct alignment of bones and joints, prevent muscle strain, reduce stress and inflammation, conserve energy and decrease wear and tear on the joints. To improve your posture, try some of these quick fixes:

• Make sure the top edge of your computer monitor screen is level with your eyes
• Keep your monitor at least 24 inches from your face, directly in front of you
• If you have two or more monitors, switch the location of the most frequently used to center
• Adjust your chair to support your elbows, hips and knees at 90 degree angles with your shoulders relaxed and lumbar spine supported
• Keep both feet on the floor
• Consider a footstool to take pressure off your lower back and a wrist pad for your forearms 

Other helpful tips for reducing the stress on the musculoskeletal system throughout the day:

• Take a 2-3 minute break every half hour to stand or take a walk
• Get a sit-stand desk
• Use the stairs
• Print items at the furthest printer from your desk
• Stretch every hour, even if you can’t leave your chair

When these strategies aren’t enough to keep the pain away, regular chiropractic adjustments, combined with soft tissue release techniques and physical therapy can help. At Integrated Health Solutions our doctors have advanced training in testing and identifying dysfunctions caused by posture and poor mechanics.  If you are looking to make improvements in your posture or are worried about unexplained painful symptoms, making the call may make all the difference. 

Content provided by Dr. Drew Hunt

The post Instantly Improve Your Health With Better Posture appeared first on Integrated Health Solutions.

 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.

The post Think Sitting Can’t Kill You? Think Again. appeared first on Integrated Health Solutions.