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While we know this is a difficult time for many, being stuck at home can be a great opportunity to practice self-care. In this blog, Dr. Cody Doyle discusses the best back and shoulder stretches, how to sit and sleep properly, and exercises to improve your back health.

The proper stretches can relieve pain by helping you maintain flexibility, promote range of motion, and improve blood flow. Choose a few of the following stretches to complete daily and spend 30 seconds on each stretch. The Cleveland Clinic offers short videos that show what each of these stretches looks like.

They also include several other stretches, including:. Lower back pain makes everything in life more difficult—even sitting and sleeping! It may take between 10 and 20 days for your back to heal, but learning how to sit and sleep properly will certainly help ease the pain.

Good, restful sleep is essential to living a healthy life. These five tips will help support your back and give you better sleep. There are ways to support your back without having to completely change your sleeping position. Those who sleep on their backs should put a pillow under their knees and head. For additional support, roll up a small towel and place it under the back. Sleeping on your stomach is one of the worst positions for your back. However, you can lessen the pressure on your lower back by placing a pillow under your lower abdomen and pelvis.

Mattresses today come in all levels of comfort. It can be difficult to decide whether a firm mattress or soft mattress is better for your back, but the best thing to do it try them out. Placing your mattress on the floor will give it more support than when it is sitting on a box spring. Try this for a couple of nights to see how the extra support affects your pain. You can make your mattress softer by adding a mattress topper.

So many people throw their backs out while getting in and out of bed.

To avoid further pain in your back, make slow movements and avoid bending at the waist. When getting into bed, sit on the edge of the bed, then as you lie down on your side, bring your legs into the bed. Once your settled, adjust to the proper sleeping position. Strengthening the muscles in your abdomen, hips, pelvis, and lower back eases back pain and lowers the risk of muscle spasms. Your chiropractor can help you decide which yoga stretches and poses are best for your back pain. Exercising the muscles in your back, shoulders, and neck is essential to reducing and preventing further pain.

Complete these seven exercises at least three times a week and always after stretching. for instructions and short videos on how to complete these exercises. Chiropractors like Dr. Doyle are passionate about helping their patients achieve total wellness through natural and conservative treatments.

Most people realize a chiropractor can help with conditions of the spine, such as neck pain, backaches, and damaged discs. This alternative medicine treatment option can treat many health conditions that may surprise you.

Cody Doyle has over two decades of experience in successfully treating patients with a multitude of health care issues. Today, he is going to share about five of the most surprising issues chiropractic can treat:. If you suffer from any of these, consider seeking chiropractic treatment for evidence-based, natural, and holistic relief. Most people get occasional headaches that t described as nagging or dull, but some suffer from frequent, severe headaches.

While medications and hiding in a quiet, dark room may bring some relief, there are also additional options. Research shows us that spinal manipulation effectively treats headaches caused by tension or those that begin in the neck. The truth is, some headaches are the result of neck dysfunction and neck muscle tension.

The majority of headache sufferers spend hours in the same position, such as in front of a TV or computer. Moreover, their job often involves poor posture.

This le to irritation of the ts and tension in the scalp, neck, and upper back. Stress, especially when it is prolonged, can wreak havoc on your body. When adrenalin and cortisol flood your body, the result is an increase in blood pressure and heart rate. Moreover, they redirect blood away from the extremities and digestive system, effectively increasing blood volume. Our bodies are unable to process the cortisol and adrenalin naturally. Frequent or prolonged activation of adrenalin and cortisol surges can be disastrous to your overall health and well-being.

It puts you at an increased risk of high blood pressure, diabetes, muscle damage, and delayed healing from injury and disease. In addition, it can lead to panic attacks, anxiety, headaches, fatigue, insomnia, weight fluctuations, loss of sex drive, and digestive issues. Stress originating in our body can come from poor nutrition, illness or disease, or injury. It can also come from not getting proper sleep or an improperly functioning organ. Environmental stresses include weather, noise, pressure regarding performance standards or time constraints, and physical threats.

Emotional stress involves how we react to physical or environmental stress in our thoughts and emotions. When you have adverse neural tension ANTit impedes the nerve als traveling to the brain from the body and to the body from the brain. One of the main goals of chiropractic care is to keep the spine and nervous system functioning optimally. This helps desensitize overly sensitive tissues and nerves, decreasing the pain burden, and leading to more normal function. This also helps the body process and manage stress in a healthier way. Chiropractic treatment can also improve blood flow and reduce nerve irritation and muscle tension.

This helps your body to return to a more relaxed, balanced state, which allows your brain to turn off the adrenalin so your body can heal. A doctor of chiropractic can also create and suggest a nutritional plan. For instance, the addition of B vitamins helps your body cope with stress. Moreover, a chiropractor can teach you relaxation techniques and exercises to help your body heal faster. This chronic disorder involves widespread sensitivity and pain throughout the entire body. This condition also causes disturbances in sleep, which le to chronic fatigue.

Many patients also experience TMJ pain, irritable bowel syndrome, and psychological conditions. It can be difficult to make an FM diagnosis, but estimates put the of Americans suffering from this often disabling disorder at around two percent. Patients with FM are overly sensitive to even slight stimuli and report a pain response to things not normally painful. Since our nervous system communicates information from the outside world, many believe the root cause is a central nervous system disorder. Few FM patients are able to find relief for all their symptoms. Several studies have shown, however, that many report improvement with chiropractic treatment.

One of the main focuses of chiropractic training involves the positive impact chiropractic care has on the nervous system. Moreover, Dr. This means he has received an education far above chiropractic school and has passed rigorous board examinations. This deation puts him in the top two percent of all doctors of chiropractic. Doyle is highly trained in both the nervous system and the musculoskeletal system.

When you choose treatment with him, you can trust that he knows how to help. Chiropractic care can treat pressure points, neck and back pain, shoulder pain, and headaches. It also improves the nervous system, allowing FM patients an improved chance for recovery. Moreover, spinal adjustments increase mobility between the ts of the spine. This helps loosen restrictions and improves the overall range of motion.

As we age, we tend to lose the flexibility and range of motion we once enjoyed. Each year, this repetitive trauma accumulates in the wear and tear of your body. Losses in range of motion and flexibility can interfere with our ability to do things we once did with ease. Over time, even simple tasks, such as tying your shoes or picking something up off the ground, can become difficult. As tasks and chores become more difficult and painful, we tend to avoid these activities. Regular chiropractic care, however, improves range of motion and flexibility. t manipulations, including those to the spine as well as other parts of the body, provide a novel sensory stimulus that acts to improve otherwise limited movements.

This helpt to breaks adhesions, reduces pain, improves coordination and balance, and allows your body to function more normally. In addition, he can teach you specific exercises to perform at home. This will help you build upon and maintain the benefits of treatment. The immune system, endocrine system, and nervous system are all interlinked and rely on each other for proper function. When one system is not working effectively, it negatively affects the other systems. When spinal ts are dysfunctional, they can cause sensitization to nerve pathways.

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