Staying healthy is not something that you can press a magic button for – Daily actions have a great impact on your overall wellness.
13 Steps to Wellness
- Visit your chiropractor regularly
- Eat breakfast every day
- Exercise 30 minutes a day
- Connect to a higher power
- Take deeper breaths
- Get 7-8 hours of sleep a night
- Think positively
- Drink more water
- Be a conscientious eater
- Challenge your mind
- Know your limits
- Laugh often
- Love deeply
Here are some tips on how to avoid common sources of back pain that lead to larger health problems:
- Choose a chair that is firm enough to support you comfortably, and don’t slouch!
- Sit with your feet flat on the floor or on a low footstool so that your knees are slightly higher than your hips. Sit firmly against the back of the chair.
- Lay-z-boy chairs don’t bend where you do; choose a rocker instead.
- Avoid crossing your legs at the knees, which can aggravate existing back conditions and interfere with circulation to your lower limbs.
- Stand with your head level. When you have to stand in one place for long periods of time, put one foot on a 4-6-inch stool to help keep pressure off your spine.
- Avoid wearing high heels if you are going to be on your feet for long periods of time.
Working at a Desk
- Take frequent stretch breaks if you have to sit for a long time.
- Sit with your knees at a 90-120-degree angle. An angled footrest may help you feel more comfortable.
- Make sure your chair fits correctly. Allow for two inches between the front edge of the seat and the back of your knees.
- Choose a chair that tilts back so you can rest while you’re reading what is on your computer screen.
- Elevate materials or your computer screen to avoid neck fatigue.
- Avoid twisting and turning motions when you lift. If you have to turn to place an object down, step in the direction of the turn, don’t just twist at the waist.
- Always bend at your knees, not your waist, when lifting anything heavier than 10 percent of your body weight (e.g., a child or heavy box).
- When lifting an object, plant your feet about 12-18 inches apart, kneel or squat in front of the object, and lift as you straighten up. Be sure to lift with the big muscles of your thighs, arms, and shoulders, not with your back.
- In some situations, it is difficult to lift correctly. Getting grocery bags out of the car is one such situation. The car bumper doesn’t allow you to bend your knees. Bring the bag to you first and then lift carefully.
- When engaging in repetitive lifting, use good lifting form, take frequent breaks, and use equipment to help whenever possible.
- To avoid tripping, be sure your path is clear before you lift the item.
Physical Activity / Household Chores
- Warm up and cool down before and after physical activity like playing sports, raking, and gardening.
- When working with hand-held yard equipment, make sure that the machine you are using has a strap. Place the strap over your head and shoulder on the opposite side of your body from the machine and switch the machine from one side of your body to the other as often as possible. Use electric rather than gas-powered machines whenever possible; they are much lighter.
- When washing dishes, open the cabinet beneath the sink, bend one knee, and put your foot on the shelf under the sink. Lean against the counter for support.
- When ironing, place one foot on a small stool or a book.
- When vacuuming, put all your weight on one foot, then step forward and back with the other foot as you push the vacuum. Use your back foot as a pivot when you turn.
- Don’t use a sofa arm as a pillow or watch TV in bed with your head supported only by pillows; this strains your neck.
- Avoid sleeping on a soft mattress or sofa.
- Lie down in bed when it is time to sleep. Don’t sleep in a chair or in cramped quarters.
- Sleep on your side with your knees bent or on your back with a pillow under your knees. Avoid sleeping on your stomach.
- Use a pillow that supports your head so that your neck and vertebrae are level with the rest of your spine as you sleep. Avoid sleeping on two pillows.
- Be sure to get plenty of sleep every day to allow your body to rest and recuperate.
What Our Patients Are Saying…
“I’ve been coming to Dr. Ley for about 15 weeks, mainly to get off my blood pressure medicine and diabetes medicine. I’m off all my medicine now and my blood pressure is normal. I am maintaining my sugar levels through supplements and diet. I’ve been eating healthier than I ever ate in my life and lost about 10 pounds. My mental attitude is better than it was when I started. I would definitely recommend Dr. Ley’s program.”
“I came to Dr. Ley with severe lower back pain and spasms, as well as sciatic nerve pain. After my 12 week treatment plan, I am back to an active lifestyle. I can perform all of my work activities, play with my grandchildren, exercise and enjoy everything my pain prevented me from doing. I strongly advise anyone with back pain or limited mobility to enlist the help of Achieve Wellness.
“Dr. Ley has been very helpful in reducing my pain and educating me on general health and well being. I find her an excellent doctor and recommend her highly.”
“I have learned so much more than I ever knew! NRT has really helped me be the healthiest I can be, and to live a clean, pharmaceutical-free lifestyle. Her office is such a pleasant, calming place… I recommend Dr. Ley to all of my friends and family who are interested in truly getting and staying well.”
“My experiences with Dr. Ley have renewed my belief in natural healing techniques. I have spent a lifetime using natural foods and supplements but was still watching my health deteriorate. Using Dr. Ley’s methods has improved my symptoms in a short period of time.”
“Dr. Ley is extremely knowledgeable, professional as well as nurturing. The visits are always helpful and I feel better with every week that passes. The office itself is very warm and and helpful, as well as very accommodating. I would recommend Dr. Ley to anyone that would like to better their health and well being.”
“I came to Dr. Ley a few years ago with literally crippling back pain. I’ve never experienced such painless chiropractic work. Her technique is low impact – no twisting and turning, cracking or pulling. She truly cares about the WHOLE person and not just the pain you are walking in the door with.”
“I was suffering from chronic pain and anxiety prior to becoming a patient of Dr. Ley. I have experienced significant improvement in both areas and have gained a greater understanding of how to support my health through nutrition, supplements, and lifestyle changes. I am forever grateful to Dr. Ley for her expertise, patience, and compassion!”
“Dr. Ley brings a wide variety of techniques, approaches, and solutions to each patient’s problems. She has managed to reduce my lower-back pain significantly in a short time. She is also working to increase my range of motion and flexibility, not only to prevent future injuries, but also to improve my well-being. I really think she’s the best.”
“Mary Ann has done a great job in helping with a chronic neck problem. Occasional visits to make adjustments are an important part of the process. It’s a nice relaxing environment for the visits.”
“Dr. Ley took time to hear my complaints and quickly guided me towards sustainable healing. A question to ask yourself, “have you felt bad and needed immediate relief?” If the answer is YES then I recommend you give Achieve Wellness Chiropractic Center an opportunity to address your needs.”
After a few months of chiropractic care at Achieve Wellness Chiropractic, the range of motion in my right shoulder had dramatically increased! The pain in the shoulder was practically non existent!”