January 2021 - Oliver Chiropractic Wellness Clinic

Why Being Thankful Benefits Your Health

Can being grateful actually make you healthier? Several studies say yes. In fact, there is a great deal of evidence that shows being thankful benefits your health both physically and mentally. Researchers have found that an attitude of gratitude helps you have a stronger immune system, a healthier heart, more energy, and a happier outlook on life.

The Science of Being Thankful

When you are grateful, just like any other emotion, it affects your outlook. Gratitude is particularly powerful when used as a way of viewing the word, of interpreting and perceiving your life. There are other positive emotions that come attached to gratitude and these work in the body to provide powerful physical health benefits.

According to research, the simple act of thinking about the things you are grateful for, causes the parasympathetic nervous system, the part that promotes calm and peaceful feelings, to be triggered. This can cause chemical reactions such as increasing oxytocin (the hormone that helps with bonding in relationships and increases good feelings) while decreasing cortisol (the stress hormone that can cause a variety of health issues).

Studies on Gratefulness

Several studies have been done over the past few years exploring the connection between gratitude and health. One study published in the European Scientific Journal in June 2017, drew a direct line between gratitude and coping with PTSD. It found that the more gratitude increases in a person the less psychological distress decreases. A research report published in June 2017, found that gratitude could be a viable means for helping ease fibromyalgia symptoms. In

November 2016, the American Heart Association published information on a study that was conducted on heart patients who had asymptomatic heart failure. The researchers measured evaluated their levels of gratitude and found that the patients who were more grateful slept better, experienced less anxiety, and had decreased depression. These people also had healther hearts and lower levels of inflammation. The lower levels of inflammation as well as a more positive outlook also help patients better manage pain.

7 Tips for Being more Grateful

Even if gratitude does not come naturally to you, it is possible to learn it. It can become a habit that can be cultivated and incorporated into everyday life. Try these tips for developing gratefulness in your life.

1. Think about being grateful. The more you think about it, the more you will find that you are grateful.

2. Avoid comparing up. There will always be someone who has more than you do or is more advantaged. Seeking them out and ruminating on what you don’t have or don’t have enough of is a recipe for discontent, anger, and frustration.

3. Keep a gratitude journal and write down the things you are thankful for. This will not only serve as a reminder, it will also help to develop the habit of being grateful.

4. If you don’t think you have anything to be grateful for, find just one thing and focus on that. Gradually add things you are grateful for and you will find them.

5. Change your perspective. When something doesn’t go your way, look for the positives in it. This can be internal or external. How did you grow? What did you gain?

6. Change your thinking. Choose positive language and banish negative language from your vocabulary. Don’t allow negativity to color your life experiences. Choose to be happy and maintain a positive outlook.

7. Say it out loud. Use your voice and tell people that you are grateful. Tell them you appreciate them, that you are grateful for things. Let yourself hear your positive words of gratitude so that it can take hold in you and become a part of who you are.

Being thankful makes you a healthier, happier person, so take some time to find several things that you’re grateful for (or a lot!). You’ll love the benefits.

Visit www.ocwc.ca for more health and wellness tips!

3 Stretches Chiropractic Patients Can Do For Neck Pain

Stretching is often an outstanding complement to chiropractic care. Blood flow to the muscles is increased and it helps lower the risk of injury and improves physical performance. More importantly, stretching is good for the joints, helping them function through their full range of motion.

Additionally, some studies show that muscles work and move more effectively when they are stretched regularly. These benefits of stretching make it a great practice to incorporate into your daily routine, especially between chiropractic treatments.

The muscles all along the spine respond well to stretching. However, sometimes it is difficult to manipulate specific muscle groups and get an effective stretch.

The cervical spine is a prime example. Although the neck turns in so many ways, finding positions that provide an effective stretch are surprisingly difficult.

These three stretches effectively work the muscles through the neck and shoulders, and are simple enough to do at home whether you are between chiropractic appointments or if you wake up with a crick in your neck.

Before You Stretch

If you are under a chiropractor’s care, you should check with him or her before you start a stretching program. This is especially important if you have a neck injury or have a spinal condition that causes deterioration or pain.

When you begin stretching, you may feel a little discomfort, but it is important to note that it should never cause pain or worsen it. If this occurs, or if it just doesn’t feel “right,” you should stop immediately and call your chiropractor.

Neck and Trap Stretch

If standing: Stand up straight with your pelvis slightly tucked (not swayback), feet shoulder’s width apart, knees soft.

If sitting: Sit up straight with your feet flat on the floor.

1. Drop your shoulders and roll them slightly back. Let your arms hang down.

2. Reach behind your back and, with your left hand, grasp your right wrist. If you can’t reach to grasp your wrist, grab your fingers. If you can’t reach your fingers, sit in a straight back chair and put your right arm as far behind you as you can and slide your right hand under your right buttock to provide stability.

3. If clasping your hands behind you, gently pull your arm behind you to the left. If unable to reach behind you, drop your right shoulder.

4. At the same time, tilt your head to the left, bringing your ear to your shoulder but don’t raise your left shoulder. You will feel the stretch all along the right muscles of the neck.

5. Hold the stretch for 15 to 30 seconds.

6. Do the same movement for the left side.

7. Repeat the full move 3 to 5 times.

Gentle Neck Extension

If standing: Stand up straight with your pelvis slightly tucked (not swayback), feet shoulder’s width apart, knees soft, hands relaxed and at your sides.

If sitting: Sit up straight with your feet flat on the floor, hands relaxed and at your sides.

If lying down: Lie flat on the floor. If necessary, put a pillow under your knees to take pressure off of the lower back. Stretch your arms down by your side.

1. Push your shoulders down towards your feet.

2. Tuck your chin to your chest but don’t let your shoulders lift.

3. Slowly raise your chin, feeling the stretch along the front of your neck. Hold the position for 20 to 30 seconds.

4. Return your head to its normal, upright position for 30 seconds. Repeat the entire movement 5 to 7 times.

Stretch for Traps

If standing: Stand up straight with your pelvis slightly tucked (not swayback), feet shoulder’s width apart, knees soft, hands relaxed and at your sides.

If sitting: Sit up straight with your feet flat on the floor, hands relaxed and at your sides.

If lying down: Lie flat on the floor. If necessary, put a pillow under your knees to take pressure off of the lower back. Stretch your arms down by your side.

1. Start with your head in the normal, upright position.

2. Bend your neck to the right side, moving your ear towards your shoulder.

3. Raise your left hand to your head and apply gentle pressure to facilitate the stretch while drawing up your left shoulder. Hold for 20 seconds.

4. Return to your starting position.

5. Repeat the same movement on the right side.

6. Do 3 to 5 sets.

Teachers and Back Pain: How Chiropractic Can Help

January 11, 2021/0 Comments/in Chiropractic, Chiropractic Blog /by Kent Ferguson

Teachers do a lot in a day. They stand for long periods of time, they stoop and bend, pick up children, carry stacks of papers, and sit for long periods while they grade papers. It’s no wonder that so many teachers end up with aching backs! While low back pain is the number one cause of disability worldwide, it’s easy to see how teachers may be more susceptible to experiencing it.

Chiropractic care can help keep teachers standing upright and moving about – as well as other great benefits. A teacher with back pain can’t be as effective as they would be if they weren’t in pain. It makes it harder for them to do their job. Regular chiropractic care can help offset what their body goes through in a day and relieves the pain so they can do what they love – shape young minds.

What Teachers Really Do

Teaching is a tough profession. The typical teacher arrives at school before it starts (usually between 6:30 am and 7:30 am) and they don’t leave until well after the last bell has rung (often between 3:30 pm and 5:30 pm). They grade exams during their vacations and spend hours preparing lessons, quizzes, activities, and tests. In middle and high school, they teach five or six classes a day which means a lot of talking and a lot of standing. Combine the stress with the physical demands of the job and it’s no wonder aching feet and backs are the bane of a teacher’s existence.

The Impact of Teaching on the Body

There have been several studies that explore the effects of the physical demands that are put upon a teacher. One study analyzed the incidence of musculoskeletal disorders in special education teachers and teachers’ aides. It found that the three areas most affected were the wrist, shoulder, and back. It found that 86% of the teachers who participated had physical pain and musculoskeletal condition. Another study examined teachers in a municipal school network in Brazil. It found that:

41.1% complained of foot, leg, and knee pain (lower limbs)
23.7% complained of shoulder, neck, and wrist pain (upper limbs)
41.1% complained of back pain

A third study that assessed teachers in Malaysia reported that 62.5% of the teachers surveyed complained of low back pain.

How Chiropractic Care Helps Teachers with Low Back Pain

Several studies show that chiropractic care is a very effective treatment for back pain. The chiropractor will perform a spinal manipulation to bring the spine (and body) into proper alignment. He may also offer advice on exercises, stretching, and ways to improve posture as well as recommending lifestyle changes and what to look for in supportive shoes. Chiropractic’s whole-body approach not only helps relieve back pain, it helps prevent it as well.

Additional Benefits Teachers can Gain from Chiropractic

While less back pain is great news for teachers, there are other benefits they can reap form chiropractic as well. That’s because it doesn’t focus solely on the back or pain, it looks at the whole body. Every day teachers put a lot of stress on their bodies, bending over to help a child with their work, standing to give a lecture, sitting for hours grading papers, and reaching to write on the blackboard. All of this can take a toll on the body, not just physically, but in other ways as wall. It can result in headaches, insomnia, and even frequent illness. A chiropractor can address all those things and make recommendations regarding lifestyle and diet as well as spinal manipulation.

This allows the patient to gain whole body benefits from chiropractic.

Improved mental clarity and cognitive function.
Healthier posture.
Improved quality of sleep.
Stronger immune system.
Fewer migraines and headaches.
Healthier spine.

If you are a teacher, chiropractic care is one of the best ways you can be good to yourself – and you deserve it. Give us a call to schedule your assessment! (780)455-2112

3 Tips To Alleviate Back Pain While Driving

January 4, 2021/0 Comments/in Chiropractic, Chiropractic Blog /by Kent Ferguson

When you spend a lot of time behind the wheel, whether you are going on a long trip or your job requires you to drive around town all day, it can be a real pain – in the back. Many car seats may be comfortable for short jaunts, but they are not built to support the back on the long hauls. However, there are some things that you can do to offset a non-back friendly seat design and alleviate, or even prevent, back pain while driving.

Create a Comfortable Space

Before you settle in behind the wheel, you want to make sure that you are comfortable. Keeping things like your wallet and cellphone in your pocket may be convenient when you are moving about, but can be an irritant when you are basically sitting on them mile after mile. Wear comfortable clothing and shoes. Any type of discomfort can put stress on your body so even if it is not necessarily pain related, it can exacerbate pain as your body’s sensitivity heightens in response to the stress.

Adjust your seat so that you are comfortable, but sitting fairly upright. If you recline, it could put stress on your neck and upper back, causing pain. Your seat should also be high enough so that you can place your feet flat on the floor – at least for a while (you can do this while driving if you have cruise control). There should be a slight bend in your elbows as you reach for the steering wheel and you should not have to stretch to reach the pedals. Make sure that your mirrors are adjusted so that you don’t have to bend or crane your neck to get good visibility.

Put Together a Healthy Back Kit

Bring along some things to help keep your back comfortable and pain free – even if you’ve never experienced back pain while driving. There is always a first time. Some of the items you might want to bring along include:

A towel that you can roll up and place behind the small of your back
A lumbar support pillow
A cold or hot pack
Something for pain relief
A cushion for your car seat to absorb the vibration
Water (so you can stay hydrated)
Essential Oil like lavender or peppermint (put a few drops in a carrier oil and apply to the sore areas)

Take Breaks and Move a Little

Driving straight through without any breaks is never a good idea. In fact, it can make you more tired, stiff and sore – and less alert on the road. Instead, take breaks to get out of the car, walk around, and stretch. When you move, you stimulate your circulation which brings oxygen and vital nutrients to your muscles. You’ll feel better, be more alert, and will be less likely to experience back pain.

Stopping every hour or so will help considerably with alleviating back pain. It doesn’t have to be a big production, just walk around for a few minutes, stretch your neck, shoulders, and back, then get back on the road. In between stops you can move your ankles up and down or rotate them to increase circulation to the lower leg. You should also adjust your position or your seat about every 20 minutes. Even these slight movements can help keep the blood flowing which will prevent your muscles from getting stiff and sore.

Regular chiropractic care as well as a consistent exercise routine can help prevent back pain in many situations, including while driving. Your chiropractor can also recommend some back strengthening exercises and stretches that will help make your spine even healthier.

Give our clinic a call at (780)455-2112 to schedule your assessment today! Visit www.ocwc.ca to learn more about our clinic and doctors!