The Power of the Micro-Break

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Take a break right this second

You have been on your computer for far too long; you have been looking at your phone far too much. You have an office job and a car- that already tells us that you spend too much time sitting. If you aren't taking the right steps to protect your spine from this lifestyle, there is every chance that you are setting your spine and yourself up for an old age of disability and pain. While there is no single magic bullet for mitigating the toll of office work on your spine, we can suggest a place to start: it's called taking frequent breaks. Read on to find out about our guidelines for micro-breaks during a busy day. 

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Working Your Pelvic Floor for Core Stability

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The Pelvic Floor is an important core muscle

The pelvic floor is mainly known for its importance in continence, sexual activity and pregnancy. And while we value all of these things, the pelvic floor is a muscle that should be leveraged 24/7. This layer of muscles, which spans the base of the pelvis and support the pelvic organs, also has important applications in spinal health. As an integral member of the core stabilizing muscles, the pelvic floor works with the deep abdominal, back muscles and the diaphragm to form the main network of support for your spine. Pelvic floor muscles naturally start to weaken around age 40, and letting them fall by the wayside can have serious ramifications for your spine and overall wellbeing. 

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The Little Known Psoas Muscle’s Role in Lower Back Pain

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What is the psoas?

It is one of the three most important muscles that connect the spine to the lower body. Along with the gluteus maximus and the piriformis, the psoas forms the vital intersection in the middle of our body that allows for articulation, coordination and communication between disparate parts of the body. The psoas in particular is a medium-sized muscle that attaches the lumbar vertebrae to the femur. Along the way, it passes across the outside of the pubis and connects with the iliacus muscle to form the iliopsoas. 

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Myofascial Release is Feel Good Therapy

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Are your muscles chronically contracted?

Such systemic tension in our musculoskeletal system has myriad ramifications in the present and a ripple effect that will be felt long in the future. That is why we make alleviating such tension a top priority at our office in Ramsey. When you think about it, almost every facet of the modern lifestyle is geared toward creating muscle tension: 

  • Commuting, working
  • Sitting incessantly
  • Sedentary forms of entertainment
  • Poor diets and a lack of exercise

This tension is accumulating constantly and pulling your body out of alignment. The best thing you can do to avoid tension on a daily basis is to stretch and exercise regularly. But sometimes your body needs a little more- an extra layer of attention that focuses specifically on the root causes of systemic muscle tightness. All this tension calls for myofascial release! 

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Yoga For Compression-related Back Pain

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You can’t escape the compression

From the day we are born, gravity begins working on our spines. Growing up, our young spines are mobile and generally resilient against the downward force of gravity. But as we grow older, this compression effect begins to show its ugly head. Here is the recipe that leads to compression-type back pain:

  • Our spines are finite- they weaken with age
  • Our weight is naturally more than when we were young, increasing the burden on intervertebral discs
  • We are less active in comparison, and we generally sit a lot more, which increases the compressive force of gravity as compared to standing or lying down. 
  • Many of us sit with poor posture which further increases the pressure.
  • There are many other intangible factors which go into this recipe. 

The collective effect is an over compression which causes generalized back pain, especially in the lower back, as well as more aggressive conditions including herniated discs, sciatica and degnerative disc disease. The good news is that yoga can help you mitigate all these factors!

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Are You Training Your Core the Right Way?

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Understanding your core 

The core is your spine’s best ally in the fight against back pain and it is unfortunate that so few of us realize its true importance. The core is a network of muscle groups that extends to incorporate everything except your arms and legs; it is implicated in every movement you make. But so many people who begin to develop their core do so with questionable motives, which means that they forego a lot of the potential of these muscle groups in supporting the spine. Family Chiropractic & Spinal Health Care Center, we are standing by to help people understand their core better, including how to use it in the fight against back pain! 

Read more: Are You Training Your Core the Right Way?