Pico Family Chiropractic Center

Never underestimate the power of the body to be self-healing and self-regulating when there is no interference on the nervous system.

Lifting 10 lbs in front of your body can put 100 pounds of pressure on the lower back. Holding items away from the body greatly increases this pressure. Experience the joys of life and keep your back HEALTHY!

Avoid muscle or ligament strain when bending or lifting! Use your feet to turn instead of twisting your body. Twisting can put pressure on your back, so try to keep your hips, shoulders, toes, and knees facing the same direction.

Eat well, think well, move well. It's time to THRIVE!

If you have a muscle cramp (spasm), stop your activity and try stretching and massaging the muscle. Heat will relax the muscle when the spasm begins. Then ice can be applied for inflammation. Back pain caused by the muscles is typically localized in one location and may only hurt when you're in a specific physical position or when you move in a certain way.

The phosphoric acid which is added to some carbonated beverages to enhance flavor can alter the body's calcium and phosphorus ratio and its acid-base balance. Thus, drinking large amounts may increase the risk of bone fractures and low bone density.

Repetitive stress injury (RSI) to the shoulder can start with a dull ache that can eventually turn to sharper pain if not addressed. Here's a few ways to keep your computer shoulders healthy:
⭐Make sure your workspace is ergonomic
⭐Build stretch periods into your workday
⭐Take micro-breaks
⭐Minimize stress in your work environment
⭐Maintain good musculoskeletal health
⭐Get regular soft tissue massages

Warm up and stretch before physical activity. Water's natural buoyancy goes a long way towards supporting your back, but you're still working a lot of muscles.💦

Posture correction is an ongoing process and everyone responds to it at their own pace.

Having a daily stretching regimen can be the simplest and most efficient way of achieving whole body flexibility.

Lifestyle is a stronger determinant of health and life span than genetics.

Kyphosis is the exaggerated forward rounding of the upper back. Being mindful of posture and focusing on counteractive exercises can help postural kyphosis! Core strengthening and back extensor stretching proves effective in most cases.

The cactus exercise is simple and can be done throughout the day: Bring your arms up into a cactus or goal post shape at about 90 degrees, with the backs of the arms against the wall. Do not let your back arch up away from the wall. Keep your ribs drawn in. Press the backs of your wrists actively against the wall.

Good sources of vitamin D are oily fish, eggs, fortified cereal and sunlight. Consider supplements if you are concerned that you aren't getting enough.

Exercises that make your body work against gravity like walking, yoga and Pilates can improve your strength and balance without putting too much stress on your bones.

Make sure that you are eating enough protein. About 50% of bone is made of protein.

Spread calcium intake throughout the day. It's more readily absorbed that way. Spinach, kale, & broccoli, almonds, yogurt, soybeans, lentils, edamame, sardines, and figs are great choices.

Your bones are continuously changing — new bone is made and old bone is broken down. This process is called remodeling. About 20% of all bone tissue is replaced annually by the remodeling process. There are five phases in the bone remodeling process: ACTIVATION, RESORPTION, REVERSAL, FORMATION, and QUIESCENCE. The total process takes about 4 to 8 months, and occurs continually throughout our lives.

Stretching the muscles fixes the shortening that occurs with disuse and extends muscles to their full length. The more you stretch the muscles, the longer and more flexible they'll become. That will help increase range of motion, ward off pain, reduce the risk for injury, and improve your posture.

The spinal nerves send electrical signals between the brain, spinal cord, and the rest of the body. These electrical nerve signals help to feel sensations (sensory nerve) and move the body (motor nerves).

The better the spine functions and moves, the more pressure is off nerves. Most people see a decrease in blood pressure after a chiropractic adjustment.

Daily exercise can make a tremendous impact on health….no medication required.

"Walking is the best medicine" is an example of an aphorism of Hippocrates.

To hear what your body is telling you, create some time and space to listen. Take time to get away from distractions like the phone, TV, and other people, and breathe deeply and purposefully. When you breathe deeply, you feel more deeply.

Bodies are innately designed to be healthy and disease-free. When the nervous system doesn’t effectively communicate due to subluxations in the spine, it can cause a decrease in health and increase in disease.

DIY ice pack for swelling ->
Marshmallows get really cold but are still pretty soft when they're frozen. This makes them perfect for homemade ice packs. Put them into a freezer bag and then freeze for about three hours.

The more we are in our body, the more our body can whisper to us instead of having to shout.

The extra strain brought on by gravity is eliminated in a pool making water exercise easier and fun! 💦

Appropriate stretching of the shoulders, back, and legs should be done before any round of golf or session at the driving range. This can certainly prevent injury AND improve your game! ⛳

Back pain, foot pain, knee pain, hip pain could all be exacerbated by footwear that doesn't support the arches or help control gait. Some slip-on shoes can cause the muscles in the feet to contract instead of stretching out, as the toes bunch up to keep the shoe in place. Look for shoes with a contoured footbed, a deep heel cup, and a firm arch support.