Straighten Out Your Back Problems With These Top Tips From A Chiropractor
We've got your back.
Melisa Hon, 32, doctor of chiropractic and owner of Asia Chiropractic and Wellness, a clinic specialising in chiropractic treatment, nutrition, and exercise.
For the unfamiliar, Melisa, who was a sports trainer and has eight years of experience in chiropractic treatment under her belt, explains that chiropractic “is the muscular-skeletal treatment involving the diagnosis, manipulation and alignment of joints and the spinal column.” This helps tackle disorders affecting the nerves, muscles, and organs. In other words, your spine houses your central nervous system, and chiropractic is a non-invasive treatment that targets various health problems “through adjusting the spine which corrects the nervous system.”
“Any misalignment of the spine can have a whole array of effects on the body. It’s also about joints. If someone sprains their finger, for example, we can help with that through the spine,” says Melisa, who holds a double degree in Science and Chiropractic from Murdoch University.
Back problems are not fun, especially recurring ones. Most people live with the chronic pain and don't seek help until it's too late. Read on below for three things you should know about your back, and swipe for more pictures and posture do’s and don’ts to keep back problems at bay.
#1: Look out for these tell-tale signs.
“Warning signs include sudden pain, stiffness, numbness and weakness. Even bad posture is a sign that something is not quite right. [Something mild] like a muscle pull is more of a dull ache and it'll go away after a couple of days. If it's a more serious condition, there'll be sharper, burning or tingling sensations, or pain down the arms or legs. These are potential signs of nerve damage,” says Melisa.
#2 Even mental stress can affect your spine.
“Any stresses in life, be it physical or mental, can affect the spine and interrupt the signal between the brain and the body. That's when it'll affect your health and well-being. Most of the time, people come to me when they have pain or issues related to the spine. These are not just back pain but also headaches, organ issues, and sleeping problems, among many others. Newborns also often suffer from a misaligned spine from birth trauma. We have had a seven-day-old baby who suffered from severe insomnia and we managed to diagnose the cause as birth trauma and gently restore the spine resulting in complete recovery. But there are also many clients who don’t know what is causing the discomfort or pain anywhere in the body, and just decide to get their spine checked and aligned.
#3 This is why you should go for regular check-ups.
“I had a client a few years ago who had some spinal issues, including pain down his limbs. He recovered after weeks of treatment. It was only then that he told us that he had suffered from double vision for years, which the many treatments he sought had no effect on. His double vision recovered with our chiropractic treatment and he didn’t even come here to treat that. This goes to show the spine really is the centre of your health and protecting it — including frequent check-ups — really matter.”
For more info, go to http://asia-chiropractic.com
Photos: Ealbert Ho
How to carry a sling bag
Left: Don't
Right: Do
“Carrying a sling bag on one shoulder puts pressure on that side of your shoulder and spine. Sling it over your shoulder to spread the weight and leave it hanging off your thigh. If you’re carrying a backpack make sure to tighten it and not leave it dangling as strains your lower back and shoulders.”
How to lift stuff
Left: Don't
Right: Do
“When lifting things, don’t bend your back. Instead, squat down to reach for the object and keep your back straight.”
Household chores do's and don'ts
Left: Don't
Right: Do
“When vacuuming, mopping, or sweeping at home, a straight posture can easily be achieved by using a long-enough broom or mop.”
How not to sit at work
“When sitting down, you should be flushed to the chair’s back support. Both feet should touch the ground, and your knees should be at a 90-degree angle. If they aren’t, you will need to adjust the height of your chair. Also, the back of your knee should not be touching the edge of the chair as this will put pressure on your nerves and cause damage or tingling. Optimally, your chair should have armrests so you can rest your elbows (also at a 90-degree angle). If the above is not doable due to size of chair or the person, get an additional back support so your back is supported when seated.”
Don't sit like this either
“When sitting down, you should be flushed to the chair’s back support. Both feet should touch the ground, and your knees should be at a 90-degree angle. If they aren’t, you will need to adjust the height of your chair. Also, the back of your knee should not be touching the edge of the chair as this will put pressure on your nerves and cause damage or tingling. Optimally, your chair should have armrests so you can rest your elbows (also at a 90-degree angle). If the above is not doable due to size of chair or the person, get an additional back support so your back is supported when seated.”
Now this how you do it
How to relieve tightness in lower back
“Tightness in the lower side back is very common. What I recommend is a side-to-side stretch to open the area.”
How to relieve pressure in lower back
“To release lower back pressure, roll a towel and place it under the lower back, just above the hip. Then bend your knees. Start with five minutes, then progress [gradually] to longer periods of time. This will provide relief for the muscles as well as alleviate disc bone issues.”
How to stretch your glutes
“Another common injury is the glutes, which are very actively used when climbing stairs or running outdoors. Place a rolled towel under your neck and cross one leg over the other so your foot is on the opposite knee. Bring both knees to your chest until you feel a stretch in your buttock. Hold for 15 seconds or more.”
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