Tag Archives: good posture

Foot Orthotics And Lower Back Pain

Would you believe it if we told you that simply using shoe inserts could help alleviate your lower back pain? It’s time to start believing because foot orthotics and lower back pain have a proven link. Research has shown that foot orthotics (shoe inserts) can help manage lower back pain, depending on the cause of the pain.

Foot orthotics are used to correct abnormal or irregular walking patterns by changing the angle your foot strikes the ground. Ideally, while walking or running your foot should strike the ground completely level. However, some people naturally have a gait that’s pronated (your feet hit the ground more on the inside edge) or supinated (your feet hit the ground more on the outside edge).

If you’re asking yourself how the way you walk could have anything to do with your lower back pain, we have one question for you. Have you ever heard of the domino effect?

Your feet are the foundation of your entire body. Pronated or supinated feet cause your knees to shift inwards or outwards, respectively. Once your knees are out of alignment, your hip posture becomes unsteady, resulting in a destabilized spine. And all of the sudden, all of the dominos have fallen.

The only difference between the game of dominos and your walking pattern’s influence on your spine is the speed in which things occur. It would take years of an irregular walking pattern to cause lower back pain, while a game of dominos is over in a few minutes. Years of an irregular walking pattern can cause lower back pain. Click To Tweet

Spinal Conditions Foot Orthotics May Help

Foot orthotics can only help manage pain caused by non-neurological causes. Below is a list of some of the conditions that may benefit from the use of foot orthotics:

  • Degenerative disc disease
  • Muscle strain – lower back
  • Facet syndromes
  • Sacroiliac joint syndromes
  • Lumbar spinal stenosis – without nerve root damage

If you are experiencing lower back pain, we urge you to look at the soles of your favorite shoes. By looking at the wear on the treads, you can often determine your walking pattern. If you discover your feet are pronated or supinated, foot orthotics may just help you manage your lower back pain.

Healthy Spine Tips From Your Mother

We know you can still hear it like it was just yesterday – your mom advising (not nagging) you to do certain things while you were growing up. If you don’t eat your vegetables, no dessert! No coffee – it will stunt your growth. If you keep making that face it will get frozen like that.

Well, your mother probably had some great advice for a healthy spine, so we hope you were paying attention. We’re almost certain everyone has heard these two pieces of advice at least once in their life. The good news is they can genuinely help you maintain a healthy spine.

So, this blog goes out to all of the moms out there. Thank you for caring enough to let us know what’s good for us.

Stop slouching!

We’re sure you’ve heard various versions of this throughout your life, from stop slouching to sit up straight. It turns out your mother was just trying to teach you correct posture.

You may be thinking that good posture isn’t very important. Why does it matter if you aren’t sitting up straight all of the time? This may surprise you but when it comes to maintaining good health, good posture is right up there with eating well, regular exercise, and getting enough sleep.

Since posture is a learned behavior, it’s important to focus on it early in life. Children with poor posture are more likely to develop back pain and other conditions of the spine as they age. Children with poor posture are more likely to develop back pain as they age. Click To Tweet

Drink your milk!

Was milk a staple at your table while you were growing up? We sure hope so. Turns out your mom knew what she was talking about – children do need calcium to build strong bones.

Below is the recommended daily intake of calcium for children of all ages.

  • 1 to 3 years old — 700 milligrams of calcium daily
  • 4 to 8 years old — 1,000 milligrams of calcium daily
  • 9 to 18 years old — 1,300 milligrams of calcium daily

If children consistently don’t get their recommended daily intake of calcium, they are at a higher risk of developing osteoporosis as they age because calcium is vital to developing bone mass. Children need calcium to develop bone mass. Click To Tweet
If you received these healthy spine tips while you were growing up, it looks like you have another reason to thank your mother for this Mother’s Day. So, among all of the other things you have to thank your mom for this weekend, don’t forget to thank her for caring about your spine health before you even knew you had to.

Resolve To Maintain A Healthy Spine In 2017

Welcome to 2017! Who’s determined to make this their best year yet? We know we are! To kick off the year with a bang, we decided to provide you with some extraordinarily reasonable resolutions to make if you’re suffering from back or neck pain.

Resolutions can be difficult to maintain throughout the year, but we believe slow implementation is the key. Change one small habit at a time, and soon you’ll be rid of all of the pesky bad habits contributing to your pain.

Implement an active lifestyle.

An active lifestyle is essential to your overall health, including your spine. As we always say, an active spine is a healthy one. We know it can be hard to exercise when you are experiencing pain, but it’s important to build up your strength and to stretch on a daily basis.

This year we’re encouraging you to ditch all of the exercise programs you don’t like and focus on ones you do. Not a big fan of hitting the gym solo? Choose a gym that offers group exercise! Doing something you love will make it easier to stick to the plan.

Engage your mind.

Mindful meditation has proven to be an effective treatment for those suffering from chronic pain. The best part is that it only takes up about 15 minutes of your day, so don’t try telling us you can’t find the time.

Reevaluate your posture.

We know we talk about this all the time, but that’s only because it’s so incredibly important. If we told you this every single day, it still wouldn’t be often enough.

If you have poor posture, you’re destined for back pain. Read our blog on correct posture and try to be mindful of how you’re sitting and standing.

Eat for your health.

Eating healthy goes hand-in-hand with a healthy lifestyle. The nutrients you ingest from eating whole foods work wonders for your body. Also, eating healthy can help you to maintain a proper weight and, as you surely know, being overweight can severely stress your spine.

Assess your sleeping position.

Is your pillow the correct height? Are you more prone to experiencing pain because of your sleeping position? You spend a large chunk of your day sleeping, making it a likely contributor to your pain. Find all of the answers you need in our blog about sleeping positions.

Quit smoking.

Smoking increases your likelihood of developing degenerative spinal disorders and back pain, along with a host of other health issues. If you haven’t already, this is the year to quit smoking.

As we mentioned above, it’s probably not the best idea to attempt all of these changes at once. We don’t want you to just be healthy now – we want you to be healthy for the rest of your life.

If you have any questions at all about preventing or managing back pain, feel free to contact us. Now get out there and make this your year!

Good Posture: Easy As 123

Throughout your entire life, you have been taught that good posture is essential to your health. How many times have you had someone tell you to stand or sit up straight? Probably too many to count.

Good posture has many benefits to your overall health. It can help relieve, or even prevent, neck and back pain. Good posture also greatly minimizes the likelihood of needing spine surgery. In short, it enables you to live a happier, healthier life.

The problem is, the general population doesn’t know what good posture feels like. Often people are so stuck in their poor posture habits, they don’t even realize they are doing it. Admit it, you probably aren’t sitting properly as you read this blog post. You’re probably slouching or your shoulders are slumping. Did you realize it before it was mentioned?

By following the steps below, you will be able to experience what good posture really feels like.

  1. Stand up straight with your hands at your sides. Slowly begin to arch your back, causing your stomach muscles to elongate. Gently focus on drawing your belly button into your spine. You should feel like your lower back, upper torso, and shoulders are all in alignment over your heels.
  2. Now, rotate your shoulders so that your thumbs are facing away from your body while simultaneously drawing your shoulder blades together.
  3. Relax the muscles in your neck and look up until your ears align with your shoulders. It is important to be sure to relax your jaw and breathe deeply through your mouth and nose.

How do you feel? Let us boil down the feeling of good posture to a snippet you will be able to remember: With your stomach and lower back muscles elongated, you can feel the strong muscles between your shoulder blades and their supporting neck muscles.

If this feeling is familiar, congratulations you have been practicing great posture for a while now! If not, you may want to run through this exercise several times a day to try to make good posture a habit. You know what they say, it takes 21 days to form a habit. Just three weeks of practicing good posture and you will be well on your way to a healthier life.

While good posture cannot prevent all ailments, it can go a long way in keeping your spine happy. If you have any questions regarding good posture or any spinal condition, please feel free to contact us.