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Wellesley Hills Chiropractor | Wellesley Hills chiropractic care | MA | Wellness Tips

Margil Family Chiropractic, P.C.

Richard Margil, D.C

781-235-6600

Wellness Tips
 

The positioning of your body in routine daily life, if done incorrectly, can result in injury to thWellness_Tips.jpge spine. The following tips can help you steer clear of that kind of pain and inconvenience and keep you feeling your best.

*Sitting*

 

1.  Sitting places the most mechanical stress on the spine. When sitting, choose a chair that has adequate firmness to support the body comfortably without slumping. The seat of the chair should be flat, firm and slightly tilted forward, not backward.  The amount of tilt will vary from person to person. For most people, using the foam wedge will greatly speed up the spinal correction process. Use your towel under your breakdown side to support your unwinding. You’ll feel better, and you’ll save months of time! Ask the doctor about your case.

2.  A chair back that curves forward pushes the spinal bones forward out of place.  A chair back that curves backward allows your back to slump into the chair and pushes your head forward.  This pulls spinal bones forward out of place. The back of the chair should be flat without curving forward or backward. When your spine is really healthy, you will rarely need to use the chair back to lean against.

3. A flat, firm seat with a slight forward tilt supports and tilts the pelvis forward.  A forward pelvic tilt causes the spine to maintain an upright position without muscular effort.  It also causes the low back to curve forward naturally, as it should.  The result is reduced spinal stress and muscular fatigue.  When relaxing, a slight recline in the chair is all right, as long as the back of the chair is flat.

4. When sitting and reading make sure your head and neck are upright.For may of you this is crucial for your spinal correction. When sitting at a desk or table prop up your reading material to a 45 degree angle.The same principle applies to computer screens or craft work. Put the center of your computer screen at eye level.

5. A soft, overstuffed chair or sofa may feel good when you are sitting in it, but it usually improperly supports your body. A poorly supporting chair causes spinal misalignments that often go unnoticed until after you get out of the chair, when it no longer supports you, and you are left feeling the effects of the spinal misalignments.  You won’t breathe as well. You wonder why you are tired at the end of the day. You blame XYZ instead of the fact that your spine is collapsed and your brainstem is being pulled. Airline seats are notorious for this, as are lounge chairs. You will be surprised how fresh you can be after a long flight if you fix your seat as recommended in #6.

6. Use the same seat principles given above for your car seat. Again this is crucial for your spinal correction, so that we don’t have to adjust the same vertebrae over and over again. Buy and use a wedge! We don’t want unstable vertebrae being pushed or pulled forward every time you sit in your car. This leads to a waste of time and money.

Unfortunately, many car interiors are designed to accommodate the “normal,”  modern day postural distortion (= overly kyphotic, with C7/T1 and L4/5 slumped forward). Given enough time, they will distort even a healthy spine.

Most car seats can be modified to adequately support you. If they cannot be— time to trade in your car for one that won’t be a health drain!

Again, you want the seat to be either level or, preferably, sloping a bit toward the front. You can use either one or even two foam wedges to accomplish this, if you have the headroom.

Many seat backs are hollow in the lumbar area (to accommodate those slumpers) where they should be flat. If it is, fill in the space with:

OK     Þ  pillow or towels or rolled up magazine, cardboard, or road atlas.

Better Þ  lumbar support (foam or inflatable).

Best   Þ PosturEvolution seat back. See sample in waiting room along with the literature 

It is our experience that your participation in these recommendations will be well rewarded. It is our job to get you to find out how great you can feel! 



*Sleeping*


1. Sleep on a firm mattress. A firm mattress provides the best support for your body.

There should be NO sags. (Sorry, waterbeds have been proven not to allow your

spine to correct with ABC.) A lousy supporting mattress may “feel good,” but does

not properly support your body. This will delay your healing process as well as create

new problems. A good mattress is your best investment. A poor mattress is a health

and money drain. One good mattress is the Simmons Beautyrest extra-firm.


2. The best position to sleep is on your side. When sleeping on your side, your

pillow or towels should be neither too high nor too low. Read the reference sheet on

sleeping for more details.


3. It is OK to sleep with a pillow between your knees.


4. Sleeping on your back is the second best sleep position. When sleeping on

your back do not use a pillow, as it will prop your head and neck forward. Read the

reference sheet on sleeping for details on using towels to support the sleep position.


5. Avoid sleeping on your stomach. As your spine gets healthier, you won’t want to

sleep this way.


 6. Do not read or watch TV in bed, particularly with your head propped at a sharp or

strained angle. If you must read in bed, sit up against an “armchair type” backrest, or

fashion one with pillows. Or, better yet, lie on your side with the towels supporting your

head.


 7. Do not sleep sitting in a chair or in cramped quarters. Lie down in bed when it is

time to sleep.

 

8. Be sure to get plenty of sleep to allow your body to recuperate and repair.


CHOOSE YOUR SHOES – UNLOCK YOUR SPINE

 

The idea of putting big cushy arch supports in shoes is relatively new. Thirty-five years ago, athletic shoes were almost flat inside, as were all other types of shoes. Most of the world happily walks barefoot or on flat sandals or cotton shoes. The huge health implications of this are now receiving lots of popular support thanks in large part to the best-selling book, Born to Run which is a great read.

 

It turns out that arch supports do not enhance one’s bio-mechanics or performance. God did not make a mistake by putting a space there that needs to be filled out. For most people whose spines are locked in compensation, the imbalance caused by arch supports does not reveal itself. For people like you, whose spines are being released and have started to unwind out of the injured and compensating twists, they have had to be in, having permanent arch supports designed into your shoes is a HUGE disservice. They are detrimental to your overall health. They hinder and may actually prevent the unwinding process. This has been tested on tens of thousands of people receiving ABC™ care.

 Try these recommendations and see for yourself. If the shoe cannot be modifed, toss ‘em out!

 Buy and wear shoes whose soles are as flat as possible. That does not mean no heels, we are discussing the inside of the shoe (see below). If they have arch supports that are removable –-take them out! If this makes the shoes too big, fill the space with flat innersoles (Dr. Scholl’s,etc) that you can get at a drug store or the professional type that we sell that will outlast the life of the shoe itself . If you need the extra space, just use the shoes without innersoles.

 Just like you can support your spine and enhance your unwinding process by putting a towel, etc. under the buttock of your BREAKDOWN SIDE when you sit, you can support yourself while standing and walking by slightly supporting your foot on your breakdown side only. Take 2 Band-Aids, put them lengthwise, one on top of the other, so that the pad(s) will be right under the highest part of your arch; take a walk and notice the difference. You can try one or two – most people find two correct. Waterproof Band-Aids last longest. Remember, do this only on the shoe of your breakdown side (right or left). If you want to experiment and do it on

the other side while noticing the differences, try it!

 

Avoid shoes such as “cross trainers”. These have arches molded into the shoe that can’t be reduced. Unfortunately, great shoes like Teva sandals have, over the years, gone from being flat and sensible to arch-sculpted (feels sort of good, but screws up your spinal mechanics).

Lifting

  • Avoid twisting and turning motions when you lift. If you have to turn to place the object, 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, gardening, and shoveling snow.
  • 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.



 

 

 

 

 

 

 
 
 
Wellesley Hills Chiropractor | Wellness Tips. Dr. Richard Margil is a Wellesley Hills Chiropractor.
332 Washington St. Suite 360, Wellesley Hills, MA 02481 ~ T. (781) 235.6600 ~ 31 Ashcroft Road, Sharon, MA 02067 ~ (781) 784.0475