(408) 263-8025

Family Chiropractic and Natural Healing Center

Dr. Gregory A. Lind D.C.

Blog

Tips for Golfers

golfing

Golf season is in full swing: with the weather heating up, more people are taking to the course for a dose of relaxation and recreation. At Family Chiropractic & Natural Healing Center, we urge the many golfers of the Bay Area to take preventative measures against injury. Strict adherence to a warm up routine of stretching will keep you limber as you strive for perfection from tee to green. 

Stretching before the first swing: 

Shoulder stretching: Perform shoulder rotation by using an iron and holding it at shoulder level behind your head. Twist your torso each direction for as far as you can go and hold for 2 seconds on each side. Repeat this up to 5 times. 

The hamstring stretch: besides keeping you limber, this also adds leg strength. Sitting on the ground, with one leg fully extended and the other tucked behind you, reach for the big toe of the extended leg. Feel the stretch in the back of the leg and hold for 2 seconds, then switch legs. 

Hip rotation: Place an iron behind your back resting in the crook of your arms and twist slowly one direction until you cannot go any further. Hold for 2 seconds then return to neutral and repeat this stretch the opposite direction. 

Stretching is so powerful: it adds flexibility and power to your golf game while also preventing injury due to extreme rotation and jerking of the back during play. It makes me wonder why so many people forego 5 minutes of stretching and end up wrenching their back. At our office in Milpitas, we practice both prevention and rehabilitation. To add an extra element into your golf game, or to rehabilitate an injury you may have sustained on the course, call us at (408) 263-8025.

Dr. Gregory Lind, D.C. 

Habits of Back Pain Sufferers

back pain

Back pain is wide-spread: it will affect 80% (on the low end of estimates) of Americans at some point in their life, and quite often, the pain will be non-specific in nature. People who suffer back injuries usually suffer from an accumulation of symptoms that reach a breaking point rather than a specific trauma. So, it is worth taking a look at our habits to determine whether they could be contributing to our pain. Below, I have compiled a list of bad habits that don't seem bad until they create a serious problem, such as low back pain. 

  • Being overweight: Being overweight tends to shift your center of gravity forward which contributes to a bodily imbalance: besides the weight adding to the burden of a lower back, your core muscles must compensate to support the center of gravity shift, and they often become strained in the process. This ties directly into #2: 
  • Not getting enough exercise (or none at all): Poor circulation, poor posture, low back pain, reduced range of motion, the list goes on. Accepting a lifestyle of little to no movement is the quickest way to let your body degrade. For back pain sufferers, the buck stops here: start moving and never look back. 
  • Poor posture: No one wants to strain their muscles or put excess strain on the spine voluntarily. But this is exactly what we do when we spend our computer hours slouching or hunched over. 
  • Lift correctly: It is time to stop ignoring the age-old adage to lift with your legs and not your back. It may be easier to bend from the hip and lift, but this is one of the most common actions that will push an intervertebral disc to its slipping point.

At Family Chiropractic & Natural Healing Center, we can help you reverse these habits and make them an exception to the rule. With a focus of beating back pain or preventing it, we work closely with you to ensure your spine is in the right shape to go after all the activities you can to improve spinal health.

Give our office in Milpitas a call at (408) 263-8025

Dr. Gregory Lind, D.C. 

Giving your Body a Boost

stable core

The core is one of the slowest regions of the body to show measurable gain. Crunches are perhaps the most thought of exercise when it comes to quickly, "getting a ripped stomach," but there is so much more benefit the core has to offer than just great looks. Focusing on building the core for stability and strength as opposed to seeking a rock hard six-pack will improve your overall well-being. Here are some of the benefits to be reaped from a more stable core: 

  • Better posture: helping you sit up and stand up straighter
  • Better balance: the core stabilizes you and allows you to keep balance on any terrain
  • Dealing with forces better: allowing your body to absorb and transfer forces without doing damage.
  • Better resistance to injury from movement: twisting, bending, dipping and lifting all utilize muscles in the core. 
  • Reduced low back pain
  • Improved breathing

Everyday acts are made easier with a strong core. Whether you intend to rehabilitate an existing or recently-sustained injury, or simply seek to prevent damage to the back by building a resilient core, we can help you plan and implement your fitness goals. Every fitness plan should be unique to the individual and it can never hurt to have a professional opinion. Give our office a call to schedule an appointment today!

Dr. Gregory Lind, D.C. 

 

 

Strengthen the Core

the core

Bed rest is no way to beat pack pain! Unless your pain is so severe that the slightest movement causes you pain, we will find a way that you can add stretching and exercise into your routine to heal quicker.

We will begin by instituting a walking regime to improve circulation and release endorphins, both useful in reducing the pain you experience. From this vantage point, we hope to get you moving into slightly more intense aerobic exercise, such as jogging or swimming.

Strengthening the core is another key way to ease pain. We seek to strengthen the core as a stabilizer: so that your body can limit and stabilize the movement it commences. In this way, it will be less vulnerable to damage from aggressive movements. Some great strengthening exercises include:

Straight leg raises

  • Lay supine
  • Bend 1 knee and straighten opposite leg
  • Lift straight leg 6 inches off ground using abdominal muscles only
  • Repeat 10 times with each leg.

Pelvic tilts

  • Lay on your back with knees bent, hip-width apart
  • Put your hand underneath your back to feel its natural curve.
  • Press this curve into the floor.
  • Hold for 5 seconds, return to starting position.
  • Repeat 10 times.

Hip bridges

  • Lay on your back with knees bent, hip-width apart
  • Lift hips until you achieve straight line between knees and shoulders
  • Hold 5 seconds
  • Return to starting position slowly
  • Repeat 10 times.

Back stretching: to lengthen the muscle fibers and improve circulation. “Staying limber,” will prevent you from straining muscles during your work out. Stay tuned to the next blog to find out simple stretches that can be used in tandem with these exercises.

All of these exercises and stretches can be done at home in under 30 minutes with no financial investment. When seeking to improve the condition of your back, you get out what you put in. Call our office in Milpitas to create a customized routine that will help you leave pain in the rear view.

Dr. Gregory Lind, D.C. 

The Story of a Posture Headache

office posture

Just how much toll is the 9 to 5 schedule taking on your spine? The detriment can be hard to quantify until it is too late: millions of Americans take time off work each year to nurse sore backs, not realizing that as soon as they are back in front of the computer, their old habits will return to haunt them. 

Consider whether this pattern sounds familiar to you:

You start the day sitting up straight but, as the hours go by, you find your head creeping toward the screen. Your shoulders scrunch, eyes squint and the back rounds as you work harder and harder. Before you realize it, two hours may have passed without the slightest reprieve: the only muscles moving are in your hands and fingers. Your head is no longer balanced atop your spine; instead, it's weight burden on the spine is magnified and muscles in the shoulder and neck are called upon to compensate. The tension in the upper back is palpable and muscle spasms begin. The pain these muscles are experiencing is then referred to the nerves in the head and you are left with a headache. 

As I have mentioned before, the workplace can be brutal for backs. Posture is a double-edged sword: it can be used to your great benefit or create severe obstacles in your life such as headaches. At Family Chiropractic & Natural Healing Center, we are here for the workers of the Bay Area, who may be suffering from work-related injuries. We can evaluate and care for your spine, and create a working plan for posture and ergonomics. 

Call our office in Milpitas at to schedule an appointment today

Dr. Gregory Lind, D.C. 


Contact Information

Phone: (408) 263-8025
Fax: (408) 263-8026

  

Address: 1778 Clear Lake Ave. Milpitas, CA 95035

 

Family Chiropractic and Natural Healing Center

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Office Hours

 Monday:  9:00am - 12:30pm  2:00pm - 6:00pm
 Tuesday:  9:00am - 12:30pm  2:00pm - 6:00pm
 Wednesday:  9:00am - 12:30pm  2:00pm - 6:00pm
 Thursday:  9:00am - 12:30pm   2:00pm - 6:00pm
 Friday:  9:00am - 1:00pm  Closed
 Saturday:  9:00am - 1:00pm  Closed
 Sunday:  Closed  Closed