How much time do you spend loving on your spine? In a day and age where more and more time is spent sitting and staring down at a screen, it is more important than ever to love on your spine and neck. Taylor Overmohle of Sonoran Chiropractic was the featured speaker at a recent Living North Phoenix business networking lunch discussing the things to help with avoiding spinal issues, how to care for them, and how to prevent future issues. The following is a summary of her discussion and main points.
Taylor talked about how poor posture is one of the leading causes of back pain and why people end up in her office. What can you do to improve posture? Have an ergonomic setup with the 90/90 rule: feet planted on floor, wrists out straight, screen on eye level, have an external keyboard for a laptop, and have a sit/stand desk.
Good posture and movement are key to keeping good spine health. And unfortunately sitting is the new smoking. Studies show that people who sit for work have twice the rate of caridovascular disease compared to people with standing jobs.
If you are in your car a lot, push your tush to the back, get a seat adjustable lumbar support and have your seat upright. Make sure to do a posture check. And the rule of thumb is that ears over shoulder over hips.
What you eat matters for your spine too! We are all busy so plan or meal prep. Remember, convenient foods are not nutrient dense. Eat small snacks every 2 hours. Some snacks Taylor likes and suggest are: walnuts and almonds, cheese sticks, beef jerky, an apple or banana with peanut butter and berries. Make sure to drink plenty of water. The avocado cups from Costo are great too!
Dehydration is the #1 cause of brain fog and fatigue. Drink no less than 1/2 body weight in ounces. And don’t drink it at all at once–it should be spaced out during the day. And remember, your discs in your spine are made up of water. Poor posture plus dehydration equals back pain.
Some stretches Taylor suggested are the deep neck stretch. She brought up how technology is taking a big toll on our neck and cervical spine. To do this, do a double chin and look up. This helps reverse the effect of looking downward. Also, you can get a towel and roll it up, and use as cervical support.
The Bruegger exercise is also a favorite of Taylor’s. This is where you draw your shoulders backward and downward. You will feel a stretch in the front of your chest if it is tight but ultimately you want to engage the muscles between your shoulder blades to strengthen the area.
You can also put your arms in the doorway and stretch to open up the chest. And lastly, crossing your legs to open up your hips and stretch your hamstrings.
Adjustments to the spine keep the nervous system free of interference. People under regular care have less pain, headaches, improved digestion, less fatigue and less time off work.
To reach Taylor or her husband who founded and run Sonoran Chiropractic visit their website or call them at 480-590-0160.
To find out more about Living North Phoenix networking opportunities call Blair Ballin at 4802336433.