Musculoskeletal Health

“What is Musculoskeletal health? Musculoskeletal health problems are caused by a variety of factors, but bad habits can be a major contributor by actions that many of us take that we don’t know about or just take for granted. For example did you know that drinking too much soda or other carbonated beverages could interfere with calcium absorption, leading to a problem that could eventually lead to osteoporosis? Or that slouching at your desk all day or tapping away at a computer keyboard can lead to painful strains in your wrists, shoulders, elbows and back?

Chiropractor Thousand Oaks, Greg Celaya, has always emphasized the importance of spinal health, posture and other positive lifestyle factors that when performed in a manner that they were designed to be used increases the body's ability to function optimally. Chiropractor Thousand Oaks, Dr. Celaya, will tell you that poor spinal health can cause a negative chain reaction throughout the body, which ends with stress being applied to your joints. Stress on the joints can weaken the muscles and then wear and tear can become a permanent issue if damage occurs. Chiropractor Thousand Oaks, Greg Celaya, has these following recommendations to help improve and maintain your musculoskeletal health.

Office Recommendation #1:

Chiropractor Thousand Oaks Dr. Greg Celaya recommends that the first thing to to do when you go into your office is to make sure that your chair fits correctly. This is very important, we take this for granted that when you buy a chair it is ergonomically correct. Chiropractor Thousand Oaks Dr. Greg Celaya suggests that when sitting at your chair you should have 2 inches between the front edge of the seat and the back of your legs. Chiropractor Thousand Oaks Dr. Greg Celaya also suggests that you always sit with your feet flat on the floor, with your knees bent at a 90-degree angle. If you can't sit that way, try using an angled or elevated footrest.

Office Recommendation #2:

Often we are so busy at work that we get into a work rhythm and don’t take time for stretch breaks. Chiropractor Thousand Oaks suggests that you take periodic stretch breaks. These are very simple and take only a few minutes to do. Try clenching your hands in a fist and move your hands in the following patterns: move your hands 10 circles in, then 10 circles out. Next place your hands in a praying position and squeeze together for 10 seconds and then "pray" with the backs of your hands together, fingers pointed downward for another 10 seconds. When you have completed “praying”, spread your fingers apart and then bring them together one by one.

Office Recommendation #3:

Multitasking on the phone is not good. This is something that all of us do with out realizing it because we get so busy and when the phone rings we refuse to stop doing our activity. You need to hold the telephone with your hand or use the speakerphone. Most of us will cradle the phone between our ear and shoulder. This is not a good practice at all. This can lock up the spinal joints in the neck and upper back, and eventually cause pain.

Office Recommendation #4

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Whenever it is possible take breaks and alternate tasks that use different muscle groups. You will want to arrange your desk so that everything is handy - phone, mouse, reference materials, reports. The reason why this is so important is that we need to minimize any awkward stretching and reaching.

Office Recommendation #5:

You want to position your computer monitor in the middle of your chin; you chin needs to be aligned with the middle of your monitor. We always want to make sure that the monitor is in the right position to allow for good neck posture.

Home Recommendation #1:

When you are washing the dishes, Chiropractor Thousand Oaks Dr. Greg Celaya suggests that you open the cabinet beneath the sink, bend one knee, and put your foot on the shelf under the sink. Lean against the counter so some of your weight is supported in front.

Home Recommendation #2:

Here's a quick tip for those who watch TV from all angels on the couch. When you are resting or watching TV, don't use the sofa arm as a pillow. I know many of you have done this, but the angle is much too sharp for the neck which is a problem for neck and spine health.

Home Recommendation #3:

We all know that when lifting, you use your knees not your back. So when you lift a child do the same - don't bend from the waist when you pick up the child. Remember always squat with your back straight. When you lift always keep the child close to you and use your legs and arms to lift the weight of the child.

Yard Recommendation #1:

We all know how strenuous shoveling dirt is. The next day is always the sign that we are out of shape or we have over exerted ourselves when shoveling dirt. Chiropractor Thousand Oaks reminds us to take the time to remember to bend our knees to lift when shoveling dirt. Always let your legs and arms do the work, not your back. Another key point is to take frequent rest breaks to take the strain off your muscles. The last point is to stand as erect as possible when shoveling.

Yard Recommendation #2:

As with shoveling dirt, raking leaves can put strain on your back if your posture is not correct. Chiropractor Thousand Oaks suggests that one use a scissors stance: right foot forward and left foot back for a few minutes. Then you want to reverse this stance by putting your left foot forward and your right foot back. Always bend at the knees, not the waist, as you pick up leaves. Don’t make the piles to big. Make the piles small to decrease the possibility of back strain.

Yard Recommendation #3:

Mowing the lawn is a job that has become easier with self propelled mowers. Chiropractor Thousand Oaks still has a few tips for less stress on your back when moving your lawn. Use your weight to push the mower, and whenever possible, use ergonomically correct tools for the job.

Sports Recommendation #1:

Being an avid cyclist himself, Chiropractor Thousand Oaks will tell you that the most important part of playing sports is the warm up. Dr. Celeay stresses this to all of his patients and to the teams that he works with in Thousand Oaks; always warm up slowly before a game. You first need to increase your heart rate. This can be done with calisthenics, flexibility exercises, or light running. When you start to see sweat beads forming, your body is at the proper temperature to start stretch the tendons and muscles.

Sports Recommendation #2:

When driving, always adjust your car seat so you can sit firmly against the seat back without having to lean forward or stretch. If you would like suggestions on how to properly adjust your lumbar support, please call Dr. Celaya (805.371.6144) so he can discus this and so you can set the support for the proper setting. Buckle your seatbelt and shoulder harness, and adjust the headrest so that it supports the center of the back of the head.

Travel Recommendation #1:

To prevent unneeded strain on your back and spine Chiropractor Thousand Oaks suggests that you invest in a wheeled suitcase. Always make sure that when you buy one it has a sturdy handle. When you use the suitcase take frequent breaks and transfer the weight from one side to the other side. We all make the mistake of carrying the weight on one side and trying to carry too much. You may think that a wheeled suit case can handle a lot of weight, but the fact is that even wheeled suitcases can cause problems to the neck, shoulders and lower back when pulled from behind.

Travel Recommendation #2:

We all like to have the convenience of having our baggage stored on the plane with us as carry-ons. Again we need to follow this simple rule, check all bags heavier than 10 percent of your body weight. When you do the overhead lifting of any significant amount of weight, this should be avoided to reduce the risk of pain in the lower back or neck. If you are putting something in the overhead compartment bins follow these steps:

1. When lifting your bags, stand directly in front of the overhead compartment so the spine is not rotated.

2. Do not lift your bags over your head, or turn or twist your head and neck in the process.

Travel Recommendation #3:

While seated in an airplane, vary your position occasionally to improve circulation and avoid leg cramps. Also if the seat belt sign id turned off stand and strech your legs. One other way is help you cicul;ation and over all traveling experience is to drink plenty of water. Do not drink carbonated beverages or liquor. Also Chiropractor Thousand Oaks recommends that you massage your legs and calves. Also you can bring your legs in, and move your knees up and down. Prop your legs up on a book or a bag under your seat.

Children Recommendation#1:

We have many concerns for our children and health is at the top of our list. To help with this try the following suggestions. First, whenever possible give your children a smaller table where they can do their homework, rather than force them to use a standard table and chair. When your child is sitting and his feet don't touch the floor, try placing a footrest or box under the feet. This will help with proper posture.

Children Recommendation#2:

Position the computer monitor so the top of the screen is at or below the child's eye level.

Children Recommendation#3:

Make sure the straps of your child's backpack are padded and worn over both shoulders, not just one. Children will often get tired and place the backpack over one shoulder instead of both. As with the section on plane baggage, the contents of the backpack should not weigh more than 10 percent of your child's body weight. This is very important for proper musculoskeletal health. Children will always carry more and not tell the parent. It is up to us to make sure that the backpacks are not over weighted and are worn in the proper fashion.

Children Recommendation#4:

Many of you have children involved in sport activities. You want to make sure all equipment, including helmets, pads and shoes, fits your child properly. If your teenage child is involved in soccer, make sure they are taught how to "head" the ball properly. A young child should not, again should not use the heading technique at all, according to American Chiropractic Association experts.

Children Recommendation#5:

Make sure your child has enough calcium included in his or her diet. The American Chiropractic Association recommends 1 percent or skim milk for children over 2 years old, and whole milk for those younger than 2. The calcium in milk is essential for healthy bones and reduces the risk of joint and muscle-related injuries.

Children Recommendation#6::

This is one subject that I stress with all parents. You want to make sure that your child avoids sugar-loaded, caffeinated and carbonated drinks. Rather, encourage them to drink plenty of water. Caffeine can dehydrate your youngster, and the high levels of phosphorous in sodas and other carbonated beverages can interfere with calcium absorption - a problem that could lead to osteoporosis down the road.

These tips are part of a proper diet and exercise regiment that I recommend to all my clients. Proper exercising, getting a good night's sleep, drinking plenty of water and eating a nutritious diet is all part of Advanced Health and Wellness. If you have any other questions or would like to talk to me with your family please call Dr. Celaya at 805.371.6144. Your health is our primary concern at Advanced Health and Wellness Center.

This Article is provided by Dr. Greg Celaya as a public service. Please call Dr. Celaya at 805.371.6144 before implementing any of his recommendations if you have any questions whatsoever.