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The question of flexibility is becoming more important as Americans move toward a more sedentary lifestyle. The trend cannot really be helped, as jobs and recreation options are shifted into more screen-oriented settings, but there are steps you can take as an individual to fight the kind of stagnation that occurs to your body during a day spent deskbound. Flexibility, simply defined as the ability of the body to bend without incurring injury, can be added (back) into your life seamlessly, but it does take dedication. The upside to be gained with a more flexible body should be enough to convince you of its worth: being flexible is the best way to eliminate or greatly reduce the chance of back pain. Here are some simple stretches to keep the back flexible: 

• Pike stretch: Sit on the floor with legs extended in front of you. Lean forward and try to touch your toes, keeping your back completely straight. Stop before the feeling of resistance turns into pain in any of the main points being stretched: the hamstrings, leg muscles and lower back. 
• Pike stretch, standing variant: stand straight up, bend at the waist and reach toward your toes. Bend as far as you can but don’t cause yourself pain. You should feel a stretch in the back and legs. 
• Spinal stretch: Lie supine, then cross the right leg over the other while extending the right arm in the opposite direction. You can rest your left hand on the knee of the right leg. 

At Family Chiropractic & Natural Healing Center, we believe it is the littlest things which make the biggest difference. We want to help you retain the greatest amount of flexibility as you move forward in life and we can provide you with chiropractic adjustment and help you implement stretching techniques that will truly make a difference in your life. 

Dr. Gregory Lind, D.C. 

When it comes to feeling your greatest throughout the day, there are few things that will set you off on the right foot like a good morning stretch routine. Rise and shine often means out of bed and out the door, but if you can find a few minutes upon waking, whether it be pre-shower or post-coffee, your afternoon body and brain will reward you handsomely. Try a few of these simple stretches the next morning you think about it and see how they change your day for the better. Remember that vigorous stretching should be done with a warmed up body, so if you choose to do it straight out of bed, go a little easier. 

• Seated spinal twist: sit on a chair with legs together. Rotate from the waist one direction, feeling your spine lengthening. Use one hand on the back of the chair and one hand on the opposite hip to support the stretch. Once you reach a point of resistance, also turn your head to look over your shoulder. Hold for 3 seconds, exhale and repeat on the other side. 
• Standing hamstring stretch: stand facing a bench or the bed and put the right leg up onto the bench, keeping it straight with the foot flexed. Keep the standing leg straight and lean forward from the hips, keeping the spine straight. Hold for 5 seconds, repeat with other leg. 
• Standing forward bend: Stand with feet at hip width, knees slightly bent, and hinge forward from the hips. In this position, your upper body should hang over the legs. From here, clasp elbows and hold for 3 seconds, then reverse the motion slowly. 

All of these stretches are great for the lower back, which is the part of the body that takes the greatest beating during a day at the office. Being proactive about the health of your back is smart- in fact, it’s the greatest investment you can make along with nutrition in order to stay productive and keep a smile on your face. For help on freeing your back from the grips of pain and returning to the greatest life you are capable of leading, give our office in the Bay Area a call and schedule an appointment today. 

Dr. Gregory Lind, D.C. 

An important stretch for combating the incursions of neck pain during a day of working at the desk is called the levator scapula stretch. The levator scapula is a long muscle that emerges between the 3rd and 4th cervical vertebrae and connects to the shoulder blade. Whenever your neck is stiff or sore, it is worth putting this muscle through some motions to alleviate some of the tension that naturally accumulates throughout the day. 

• On the sore side, raise your elbow above the shoulder and rest it against a door jamb. This lengthens the muscle and prepares it for the articulation that will follow and create the stretch. 
• Turn your head in the opposite direction of the side that needs stretching and move your chin downward, to create a stretch in the back of the neck. 
• Finally, you can use your free hand to pull the head forward gently and add to the intensity of the stretch. 
• Hold for as long as possible, but not for more than a minute. 

This is one of the most effective stretches for alleviating tension in the neck. Little tricks like this can make the world of difference for chronically stiff and sore spines. If there is a deeper lying problem that may be contributing to your recurrent back pain, give our office a call so we can determine the true cause and help you on a path toward recovery. 

Dr. Gregory Lind, D.C. 

Everyone has their own unique brand of lower back strain: whether it be none at all, a medium twinge brought on by persistent poor posture or inactivity, or something more severe, there is always something to be done to keep our lower back strong to prevent or ease injury. An anterior pelvic tilt is symptomatic of a posture portfolio that includes rounded shoulders, a protruding abdomen and a head tilted toward the ground (something we call anterior head carriage). This kind of posturing can create unhealthy curvature of the back, and magnify the pressure on the spine, throwing it out of balance and leading to pain and stiffness in the muscles of the back. 

• Pelvic tilts are a super stretch which can help negate some of this daily damage, and they can be done just about anywhere (you just want a firm surface below)! Here’s how: 
• Lie supine with knees elevated and feet flat on the floor. 
• Place your hand in between your lower back and the floor to define the space you will be filling with your stretch then remove your hand. 
• Inhale and tilt your pelvis, using your abs until your back lies flush on the floor.
• In this position, your butt should be slightly lifted and you should feel a pull in the muscles of the pelvis and lower back. Hold for five then exhale and return to the starting position. 

This constitutes 1 rep, and you should repeat 3 times at least, totaling 15 seconds. Can you afford that once in the morning and once in the evening? If so, you will be doing innumerable good for a back that is wary from the strains of daily life. 

Dr. Gregory Lind, D.C. 

The period immediately following childbirth is a rollercoaster of joy and lifestyle adjustment that is defined by the transition to life with a newborn child. With all the new cute moments, the demands for feeding and time, and the loss of sleep, it is easy to neglect your body. It is primarily a matter of hormones: relaxin levels, which are elevated during pregnancy to loosen the ligaments in the pelvic region, remain higher than normal for up to 6 months after delivery. This means that the crux of your spine, is weaker than normal and vulnerable to misalignment and injury. Instability in the pelvis and sacrum and can be made worse by normal new-mother operations such as holding the child and breast feeding. 

The positive side of this is that raised relaxin levels make your body more pliable and thus, it responds very well to chiropractic care. Adjustments in particular are important for keeping the base of the spine in balance. Over the coming months, ligaments will begin to tighten and return to their pre-pregnancy state and this is a process that often causes pain or the so-called, “Mommy aches.” While these aches may not be entirely avoidable, their severity can be reduced with proper attention to care.

At Family Chiropractic & Natural Healing Center, we want to take the pain out of the equation so that you can focus purely on the newfound wonder of having a child. We can make recommendations on posture and activity and help you establish a home environment and routine that is conducive to getting over common aches quickly. For new mothers in the Bay Area, give our office a call and schedule an appointment today. 

Dr. Gregory Lind, D.C. 

It’s hard to think of a reason not to get a massage during pregnancy. The routine pains, stiffening and tension associated with a growing baby and a changing body respond well to the gentle stimulation of massage. If we can relax the mother-to-be’s mind and treat her body, we can effect a more nurturing environment for the body to grow and this can only benefit everyone in the end.

Pregnancy necessarily shifts the woman’s center of gravity forward as the extra weight of the baby increases. As a consequence, the back muscles, especially in the lumbar region, are called upon to compensate and they often become strained in the process. These are some of the normal aches and pains associated with pregnancy: your muscles are working harder in order to maintain a sense of balance. The pelvis also tilts forward, accentuating the lumbar curve and stabilizing muscles in the core can no longer do their job effectively. This leaves the pregnant woman in a precarious position and pain is a logical outcome.

Massage is a great way to combat the pain that comes with these physical changes. By promoting better circulation, all the cells in her body are nourished with oxygen and nutrients. Massage also stimulates lymph circulation, helping to clear the body of toxins and interstitial fluid in the tissues which is associated with edema or swelling. A massage relaxes tense muscles and chiropractic adjustment can help correct spinal imbalance, particularly in the pelvic region to help you stay in a state of good health while your baby grows. 

Lastly, massage relaxes the mother’s mind and helps her get consistently good sleep. Massage can help you achieve true relaxation, despite the hormonal and physical upheaval that is part of the process. Call our office and find out how we can make your pregnancy easier today!

Dr. Gregory Lind, D.C.  

Pregnancy is, first of all, to be congratulated! The road to such a life-defining experience is sure to be filled with joy and excitement and, at Family Chiropractic & Natural Healing Center, we are here to make the journey as comfortable as possible. At our office in Milpitas, we specialize in providing gentle chiropractic care for pregnancy. We provide a safe and non-invasive treatment purely with the intention of supporting the pregnant woman’s body during a time of significant emotional and physical upheaval. We keep the prospective mother in a state of good health which in turn creates a nurturing environment for the baby to develop. 

Chiropractic care during pregnancy means: 

• maintaining pelvic balance 
• reduced frequency and severity of aches and pains 
• decreased stress
• decreased tension placed on the womb
• increased immune function

The pelvic region of a pregnant woman is made weak when the body releases reproductive hormones which relax ligaments to make way for the baby. Along with the added weight of the growing child, this creates a tumultuous situation that often results in lower back pain. More seriously, the spine can suffer from excess pressure, damaging tissues and contributing to conditions like sciatica. A misaligned pelvic region can reduce the amount of room available in the womb. 

With chiropractic adjustment, we can keep the spine aligned all the way through the pelvic region. We use hands-on techniques including massage therapy to ease the mental and physical stressors that are part and parcel with pregnancy. If you would like to find out more about how our services can benefit you and your baby, give our office a call to schedule an appointment today. 

Dr. Gregory Lind, D.C. 

While most of my clients are not professional athletes, I still regularly see people at varying degrees of physical activity who are looking to optimize their health plan. A modality that is gaining traction, especially among the ranks of Olympic athletes who competed in Brazil this year, is called resistance stretching. While stretching is traditionally used to preserve flexibility and range of motion, resistance stretching adds another element by strengthening the same muscle. Getting the most out of every movement is a form of efficiency that you can find most prominently with resistance stretching. 

Resistance stretching relies on the counter-intuitive notion that you can simultaneously shorten and lengthen a muscle. Both by yourself and by utilizing the help of a partner, (or your chiropractor) you can perform dual-purpose stretches including resisted neck twists, resisted hip flexion, partner-resisted upper back and hamstring stretches and core development stretching, particularly in the interest of establishing the core as a stabilizer. 

Resistance stretching helps: 

• Improve joint mechanics
• Reduce stress and pain in the joints
• Increase core stability
• Balance the spine and body
• Improve flexibility and strength
• Contribute to the longevity of your body

While no changes should be made to your health plan before conferring with a health professional, resistance stretching could be a way to add another dimension to your work out routine.

Dr. Gregory Lind, D.C.  

Pillows are inanimate objects: true, but as far as inanimate objects go, pillows hold a lot of clout when it comes to your health. An ill-fitting pillow may have made the cut when we were younger and our spines more resistant to stiffness and pain. However, as we grow older and the cumulative forces acting on our spines and, in particular, the neck become more invasive, we need something more sufficient. 

Before you can even reap the benefits of a good pillow you need to establish a threshold of pain that allows you to sleep. If problems with your neck or back are preventing you from falling or staying asleep, give our office in Milpitas a call. We utilize modalities that include chiropractic adjustment, therapeutic massage, corrective exercise and stretching, spinal decompression and traction techniques to help you reduce pain and sleep better. If you have been inspired by this blog, then the next step may apply to you: go pillow shopping. A new pillow could be the best thing you do to change your sleep life from poor or average, to restful and productive. 

• Side sleepers should seek a firmer pillow that fills the space between outer shoulder and neck without propping the head too far up or letting it drop down. 
• Back sleepers want a thinner pillow that assumes the vacuum between neck and mattress, but does not push their head up and out of alignment. 
• Stomach sleepers may not want any pillow at all for the head. To avoid putting the body to far out of whack, place the pillow under the stomach to combat lower back pain. 

The good thing is that the elements of a good pillow are simple, and there is nothing in this blog that would suggest you need to shell out top dollar for a brand-name pillow. Simply shop around and find the one that fits you perfectly and provides you with the support you need to reclaim a good night’s sleep. 

Dr. Gregory Lind, D.C.