How to bend properly – Chiropractor in Pretoria

Bending shouldn’t be difficult, but many people bend incorrectly and end up getting hurt during or after the process. Practice these pointers every time you bend

1) Don’t lift your heels while bending

Make sure that your feet remained flat on the floor during the duration of the bend.

2) Bend your knees – Chiropractor Pretoria

When bending your knees, move them forwards so that they’re hovering above your feet, this means bending your knees into a deeper squat, reducing strain on the lumbar spine.

3) From the hips forward

Make sure to bend from your hips forwards, in that way you won’t put too much stress on your spine during the bend.

What are the benefits of bending properly?

When we bend correctly, we reduce the chances of injury and pain. Bending properly also increases the following benefits:

1. Makes bending more comfortable and easier to achieve
2. Bending in the proper way increases strength to your core muscles
3. When you bend properly, you increase the ability to pick up heavier objects without causing injury, while increasing stability.
4. Improving the way you bend, will help to improve other body movements.

Your chiropractor in Pretoria shares what exercises can help you reduce back pain

Many people suffer pain when they bend forward to stand for too long and may not even know the true reasons why. However, the reasons for experiencing pain can be as a result of several aspects including injury as well as tight muscles. You can reduce the pain you feel in your back by practicing preventive exercises such as the following:

Knee to chest stretch

While lying on your back bring your knee back towards your chest with toes pointing upwards, hold the position for 20 seconds and then release and straighten the leg to normal position.

Lying knee twist

In the lying knee twist, you’ll lie with your leg extended straight, after that you’ll gradually bend the knee upward and then cross it toward the opposite side of your body. This stretch strengthens the paraspinal muscles within the back. Hold the position for 20 seconds and then repeat with the opposite knee.

Piriformis seated stretch

The Piriformis stretch is often used to help treat sciatica. In the stretch, you’ll cross the left over the right leg until your foot is next to your thigh, with the opposite leg tucked toward your buttocks. Hold the stretch for 20 seconds then switch legs.

Apart from the above stretches, you could also learn yoga poses that include “The Restful Pose” or also known as “restful child’s pose”, “the cobra” and “the cow/cat pose”.

Speak to your chiropractor Pretoria for even more information and to book your consultation.

Other related posts that might interest you – Chiropractor Pretoria

• 6 GREAT Tips on How to Be Seated In front of a Computer
• Can a Chiropractor Pretoria Straighten My Hunch Back?
• To Crack or Not to Crack: 101 on Cracking Your Back
• 3 Conditions You Didn’t Know Your Chiropractor in Pretoria Can Treat
• How to Address Morning Aches
• 3 Easy Stretches to Start and End your Day
• Tips on How to Get Back into your Car Safely After Surgery
• How to Correct Your Sitting and Standing Posture
• How to Prevent Text Neck
• Why is a Chiropractor Pretoria so Important?

The post How to Bend Properly: Pro Chiropractor Pretoria Tips! appeared first on Chiropractor in Centurion | Dr Vicki Ferreira Chiropractor.

Why do I suffer from morning aches? Chiropractor in Pretoria

Sometimes sore muscles and joints results to the lifestyle you live, but also as a result of age. Wear and tear in the body is a real issue and happens when the cartilage supporting and providing cushion between the bones are “worn off”, making it easier for pain to occur.

Another reason you may suffer from aches in the morning includes weak muscles and stiff tendons that have tightened during your sleep. As a temporary solution, anti-inflammatory and topical rubs can help alleviate the pain. However, our bodies have a tendency to build resistance and when this happens; those medications may not be effective any more. Many patients have also lost sleep while suffering from aches and pains in their body, which can only make the situation worse. Contact your chiropractor in Pretoria right away

How do I cope with stiffness and sore muscles in the morning? Chiropractor in Pretoria

Suffering from aches in the morning is a problem if it happens regularly, but to help cope and reduce this problem, here’s what you can do:

Have your bed checked

Your relentless suffering may be a result of your mattress that’s lost its comfort and it may just be time to invest in a new and more suitable mattress.
Tip: if your mattress puts pressure on your shoulders, and pressure close to your rear end, then it’s probably too firm. However, it shouldn’t be too soft that you sag without any support.

Check your pillow

Just as you need the support for your spine and back with a good mattress, so too does your neck need support. A good memory foam pillow can help ease aches and prevent them from occurring on a frequent basis.

If all fails, then a visit to your chiropractor in Pretoria will be the next step. A chiropractor in Pretoria is able to help you find a more long-term solution to your aching back and joints and is a better solution. With time, you’d eliminate the use of OTC drugs and learn ways to stretch and manage to stay flexible in the comfort of your home.

Other related posts that might interest you

• 6 GREAT Tips on How to Be Seated In front of a Computer Chiropractor in Pretoria
• 3 Easy Stretches to Start and End your Day
• Tips on How to Get Back into your Car Safely After Surgery
• How to Correct Your Sitting and Standing Posture
• How to Prevent Text Neck – Chiropractor in Pretoria
• Why is a Chiropractor Pretoria so Important?
• Chiropractor Centurion – Holiday Tips
• 5 Tips to Maintain a Healthy Back – Chiropractor in Pretoria

The post How to Address Morning Aches – Chiropractor in Pretoria appeared first on Chiropractor in Centurion | Dr Vicki Ferreira Chiropractor.

To help you maintain a healthier back, regular visits to your chiropractor in Pretoria can help you avoid certain bad practices such as bad posture for instance. This is good practice and should be regarded as a long-term health investment on your body.

Recovery times after spinal surgery – Chiropractor in Pretoria

The healing time for each surgery differs one from the other and also depends on the patient and their body’s ability to heal faster.

• Laminectomy (complete removal of the lamina) – hospital stay possibly up 1 to 3 days and the patient is not allowed to drive for up to 4 weeks.
• Lumbar Discectomy (partial removal of the lamina to relieve nerve pressure) – 3 to 6 years and afterward pain can still be there for some patients after 6 months.
• Spinal fusion (fusing two or more vertebra together) – hospital stay of possibly 4 or more days and recovery can range from 6 weeks to 24 months.

The moral of this story is that taking care during recovery is crucial. So here are tips on how to safely climb into your car once you’re ready to get behind the wheel and drive. Whether or not you’re ready to start driving depends on prescription medication and whether or not your body and your back can handle the pressure of driving.

1. Tip 1 – Park your car at a distance from other cars so that you have adequate room to open the door widely and maneuver yourself with caution out of your seat.
2. Tip 2 – Cars with bucket seats that are quite low will only cause severe straining and additional discomfort climbing in and out at such a low height.
3. Tip 3 – Take your time to climb into and out of the car so that you don’t risk getting hurt by doing so in a rush.
4. Tip 4 – Gradually increase your activities and exercise routines to enable your body to become more mobile and strong so climbing in and out your car becomes easier with time.

If you find yourself in need of a professional diagnosis of your back and any help with chronic pain, then make sure that you consult a Chiropractor in Pretoria for professional assistance.

Other related posts that might interest you

• Dr Vicki Ferreira Reviews
• How to Make the Best Backpack Choice for your Child
• Are High Heels Bad for You?
• Is sleeping on your Stomach Bad?

Leave Dr Vicki Ferreira Chiropractor in Centurion a review, we would love to hear from you

Health 4 You
Facebook Reviews
Google Reviews
Cylex

The post Tips on How to Get Back into your Car Safely After Surgery – Chiropractor in Pretoria appeared first on Chiropractor in Centurion | Dr Vicki Ferreira Chiropractor.

Why is the spine so important that sleeping positions should be considered?

The spine supports a lot of the body’s movement functions by being an overall body weight support. The spine also allows for neck and head movements like “flexion” and “extension” because of its complex vertebrae design in the cervical spine region. Most importantly, the bones or vertebra of the spine supports the spinal cord which transmits messages directly from the brain throughout the body. These are but a few of the reasons our spines and backs should be taken care of by sleeping in better positions other than the stomach.

Back and side verse stomach sleepers – Chiropractor Pretoria

All sleeping positions have their advantages and disadvantages and while some are beneficial others may cause long-term damage and strain to your spine and back. Sleeping is a time you get to give your spine a chance to rest after its constant support throughout the day.

Stomach

The stomach sleeper may find this position comfortable as it also reduces snoring and sleep apnea problems. However, what makes this position bad is that it puts strain on the lumbar spine region and can result in lower back pain as well as strain the neck because it’s positioned to either side.

Sleeping on your stomach for long hours will eventually start becoming problematic and you may experience neck and lower back pain amongst other. Neck pain occurs due to the rotation and/or side bending for hours on end. When you are laying on your stomach, your lower back also curves more, causing the joints to become jammed up and could result in lower back pain. For pregnant women sleeping on the stomach becomes more and more uncomfortable as your pregnancy progresses. It is advisable not to sleep on your stomach during the initial phase of your pregnancy.

If you sleep on your stomach, you need to train yourself not to do it. Something you can try is placing a pillow against your chest and in front of your legs. This will “trick” your brain into thinking you are on your stomach as well as preventing rotation in your lower back as you bring one of your legs up.

Back

Sleeping on the back allows the spine and neck to rest in a neutral position preventing any stress on this region. However, some folks may not get a good night’s sleep because this position even though great for your spine is not the most comfortable and may induce snoring.

If you sleep on your back, ensure you have the proper support for your neck and place a pillow behind your knees. This will relax the lower back muscles and reduce any back pain.

Side

This fetal position is very comfortable for most people; however, this can cause some pressure on the internal organs when sleeping on the left side, so switching sides during the night is fine. However, for pregnant women, left side sleeping is encouraged to help increase blood flow and oxygen to the heart and the unborn baby.

It is important to ensure you have a good supportive pillow. A pillow can also be placed between your knees. This will ensure your pelvis doesn’t rotate during the night. Click here to find out how to choose the correct pillow

Ask you professional chiropractor Pretoria for more information and start making better health choices for your back.

Other related posts that might interest you

• Chiropractors in Pretoria and Biomechanics Part 2: Bones
• How Chiropractors in Centurion Can Help You!!
• Dr Vicki Ferreira Reviews – Chiropractor in Centurion
• How to Make the Best Backpack Choice for your Child – Chiropractor in Pretoria
• Are High Heels Bad for You? Your Trusted Chiropractor in Centurion

Leave Dr Vicki Ferreira Chiropractor in Centurion a review, we would love to hear from you

Health 4 You
Facebook Reviews
Google Reviews
Cylex

The post Is sleeping on your Stomach Bad? Chiropractor Pretoria appeared first on Chiropractor in Centurion | Dr Vicki Ferreira Chiropractor.

Young kids are still in their growing phase, and with their developing bodies adding additional uneven weight can prove to be damaging in the long-run, leading to back pain and possibly other back issues. This brings us to what you need to know when selecting a most suitable backpack for your child.

Keep it light – Chiropractor in Pretoria

While some bags are made with robust heavy material for durability and long-wear, they add additional weight to the bag which simply pulls it down even more once the textbooks and stationery bits are added. Instead, have a look for bags that are made of light material which is easy to carry when packed.

Comfort first

Your child will be wearing this backpack for the duration of school and clearly it should be a comfortable fit for them. Quality and generous padding with wider straps for the shoulders are essential for a comfortable wear and better weight distribution.

Even weight distribution – Chiropractor in Pretoria

You should teach your child to wear their backpacks on both shoulders and not just one because the uneven weight distribution can lead to bad posture, shoulder and neck strain.

Back padding is a plus

Just as it is important for the shoulder straps to have sufficient padding, so too does the back region of the backpack. Some books and stationery have sharp edges that tend to poke along the sides and back, so with sufficient back padding, your child can wear their pack with extra comfort and support.

Pack less – Chiropractor in Pretoria

Teach your kid to avoid carrying unnecessary extra items in their backpack which will simply add to the weight factor. Paperback books are lighter than hardcovers and if the school has lockers, your child should use them for additional school books and items and avoid lugging a heavy load of items in their bag

More storage

While a simple one to two zip compartment may seem sufficient, having more compartments can help with better weight distribution for your child.

See your chiropractor Pretoria for any back troubles and early detections of possible back issues. If you would like to leave Dr Vicki Ferreira a review please click on the links: Health4You, Facebook Review or Google Review

Other related posts that might interest you

• 6 GREAT Tips on How to Be Seated In front of a Computer Chiropractor in Pretoria
• How to Correct Your Sitting and Standing Posture
• How to Prevent Text Neck – Chiropractor in Pretoria
• Why is a Chiropractor Pretoria so Important?
• Chiropractor Centurion – Holiday Tips
• 5 Tips to Maintain a Healthy Back – Chiropractor in Pretoria
• Chiropractors in Pretoria and Biomechanics Part 2: Bones
• How Chiropractors in Centurion Can Help You!!
• Dr Vicki Ferreira Reviews – Chiropractor in Centurion

The post How to Make the Best Backpack Choice for your Child – Chiropractor in Pretoria appeared first on Chiropractor in Centurion | Dr Vicki Ferreira Chiropractor.

What is text neck? Speak to your Chiropractor in Pretoria TODAY

Text neck is caused by severe strain of the cervical section of the neck; the muscles in this region could become gradually or suddenly painful. Text neck is common as it is caused by looking down at your mobile device and texting for a long period of time. This can also be caused by reading and angling your book or document incorrectly causing you to look down towards the page.

Common symptoms experienced with text neck include chronic upper back pain, mild or sharp back pain in the neck and shoulder muscle spasms or even headaches.

Avoid text neck – Chiropractor in Pretoria

You can avoid text neck by doing these easy exercises and reduce your chances of suffering from it:

• Take a break from your device – If you have to use your mobile device for extended periods of time then make sure that you take breaks in-between. This will give your neck, back, shoulders and arms time to relax and allow blood to circulate better.
• Keep a good distance – Hold your cell phone or another mobile device at eye level as much as you can, in this way you’ll decrease the chances of causing strain and aches in your upper back and neck.
• Strengthen your core – It may not seem that way, but our core muscles play an important role when it comes to the wellbeing of several of our bodily functions. It supports our spine, abdomen and several muscles in our torso as well as our upper back and neck.
• Stretch – Stretching is a good way of loosening up your muscles, this is why athletes do so. It also helps to reduce the chances of injury when performing regular activities as stretches make the muscles suppler. This can include neck stretches and a visit to your chiropractor Centurion to help with manual back adjustments.

If you’re suffering from text neck or other back issues, get in touch with a good Chiropractor in Pretoria to help you reduce and eliminate your back problems. Good back health goes hand-in-hand with overall good health benefits. Call us TODAY on +27 83 288 0679

Here are a few other articles from Chiropractor in Pretoria that might interest you

1. Chiropractors in Pretoria and Biomechanics Part 2: Bones
2. Chiropractor Centurion – Holiday Tips
3. Understanding Pathologic Headaches
4. Understanding Cervicogenic Headaches
5. Understanding Cluster Headaches
6. Understanding Tension Headaches
7. Understanding Migraines

Useful Links

1. African Advice
2. Medpages
3. Showme
4. Best Chiro in Centurion
5. Chiropractor in Centurion

The post How to Prevent Text Neck – Chiropractor in Pretoria appeared first on Chiropractor in Centurion | Dr Vicki Ferreira Chiropractor.

A good chiropractor in Pretoria will agree that you can do certain things each day as part of your lifestyle to help maintain a healthy back. So with that being said, this blog will help you discover some of these aspects.

Here are 5 great tips to achieve good back health – Chiropractor in Pretoria

1 – Stretch, exercise and stay active
Exercising regularly is a good way to maintain an overall healthy body.

• By changing your position and being active during tasks can help you lessen the chances of straining your back
• Stretching properly as part of exercise is a good way to maintain flexibility of your spine

2 – Good way to be seated
Being seated for a long period can strain your back, so try and bear these factors in mind:

• Be seated keeping your knees and hips at the same level
• Keep the computer monitor slightly below or exactly at eye-level
• As with reading, you should maintain arms-length when viewing your PC screen
• Sit with your posture straight up and add lumbar support if your seat does not have any
• Your feet should touch the floor

3 – Use your mobile phone with your back in mind
When using your mobile phone for texting, make sure that your phone is at eye or chest level to prevent putting strain on your cervical spine.

• Use a hands-free device with your mobile to avoid straining your arm and back while holding your it to your ear.

4 – Lift carefully lifting
It’s easy to make that mistake of lifting a heavy item incorrectly and this can take its toll on your back.

• Always bend your knees when you lift and never lift from the waist
• Never try and pick something up by yourself that is overly heavy
• Keep the load close to your body as you lift to avoid straining your back

5 – Avoid strain when driving
When driving, you’re in a seated position all the time and if you’re driving for long periods, it could put a strain on your back.

• Reclining your seat a bit could help avoid excess strain
• Adjusting to the correct seat height will avoid you from having to crane your neck too much.
• Extra lumbar support is best for long journeys

If you’re suffering from a backache why not get a good chiropractor in Pretoria to help alleviate that pain. Call us today on +27 83 288 0679

Here are a few other articles from Chiropractor in Pretoria that might interest you

1. Chiropractors in Pretoria and Biomechanics Part 2: Bones
2. Chiropractor Centurion – Holiday Tips
3. Understanding Pathologic Headaches
4. Understanding Cervicogenic Headaches
5. Understanding Cluster Headaches
6. Understanding Tension Headaches
7. Understanding Migraines
8. How to Prevent Text Neck – Chiropractor in Pretoria

Useful Links

1. African Advice
2. Medpages
3. Showme
4. Best Chiro in Centurion
5. Chiropractor in Centurion
6. Blog – Chiropractor in Centurion

The post 5 Tips to Maintain a Healthy Back – Chiropractor in Pretoria appeared first on Chiropractor in Centurion | Dr Vicki Ferreira Chiropractor.

If you are in a poor physical condition it may also cause you back pain – obesity is one culprit and weak stomach muscles is another. The type of work you do can contribute to back ache, maybe you are standing for the whole day or for long periods of time, or your work is of a physical nature where you have to move or shift heavy equipment.

If you are under a lot of stress, it can aggravate the pain, so being relaxed physically and emotionally will help to ease the pain. Ironically, if you are inactive for long stretches of time, it can also bring you pain.

Back pain can be chronic or acute. The latter is pain that you will experience for the moment after you have done something wrong such as lifting something heavy or have the wrong posture when you do it.  Chronic or recurrent pain can be caused by a movement that brings pain to an old injury. This pain will be more intense and will last for longer periods of time. These are the times when you will need a Chiropractor in Pretoria to correct the spine and to realign it.

There are however things that you can do yourself to prevent the recurrence of an old injury or to cause new ones.  The first thing is to lose weight; any extra weight you carry is a burden on your back. Protect your back by learning how to stand and move correctly. If you are a chronic sufferer it will be to your advantage to learn how to manage the injury and the pain, exercise to strengthen the back and stomach muscles. If pain does occur, your nearest Chiropractor in Pretoria can be contacted to bring relief.

Related articles below can help you find the correct Chiropractor in Pretoria

• Chiropractors in Pretoria and Biomechanics Part 2: Bones
• How Chiropractors in Centurion Can Help You!!
• Chiropractor Centurion – Holiday Tips
• Understanding Pathologic Headaches
• Understanding Cervicogenic Headaches

The post Chronic And Acute Back Pain – Chiropractor in Pretoria appeared first on Chiropractor in Centurion | Dr Vicki Ferreira Chiropractor.

Chiropractor Pretoria: Chiropractors are skilled medical professionals that specialise in alternative medicine practice. With the correct spinal adjustments, the body will be able to function better. When the nervous system can freely communicate with the rest of the body, it can allow for optimal function and improved factors that we’ll mention in this FAQ page.

Back Pain from your Chiropractor

If you’ve ever had back pain, you’ve probably heard a friend or family member suggest that you to go the chiropractor. Even if you haven’t, you’ve probably heard the word before. But what exactly is a chiropractor? What does a chiropractor Pretoria do? It is basically a massage? Does it hurt? And most importantly, will it help? Read on to find out. Driving Directions to Dr Vicki Ferreira Chiropractor in Centurion

Chiropractors treat any issues with the musculoskeletal system. Many chiropractors specialize in treatment and management of the spine.

Chiropractor Pretoria  use the same routine as most other doctors:  Beginning with case history, this includes finding out about any family illnesses, dietary and lifestyle habits, and whether you are on any medication or have any illness. They will also do a physical examination to try and determine and cause and source of the pain and they may request an x-ray if they feel the physical exam is not thorough enough.

Beware of chiropractors who make overzealous claims, like being able to cure or prevent diseases. A chiropractor Pretoria shouldn’t send you for more than the absolute minimum amount of x-rays, as x-ray machines give off radiation and it costs you more money.

Opposing popular belief, going to a chiropractor is usually painless. A chiropractor will move the joints in a way that the patient may be unable to. There may be “cracking” or “popping” sounds, but this is completely normal and harmless. It is the sound of air bubbles being formed in between the joints and is not dangerous at all.

One of the most important aspects of chiropractic treatment, is the ability to do exercises and treat yourself at home. Based on your case history, any illnesses and level of mobility, the chiropractor will teach you appropriate exercises and movements to do at home in order to further treatment.

Many people associate chiropractic therapy with alternative medicine, and see it as strange or unnecessary. Chiropractors are unable to prescribe drugs or medication, and instead advise on diet and exercise. If you are looking for harmless, drugless help then a chiropractor may be right for you.

Conclusion from your Chiropractor in Pretoria

Chiropractors bear the root cause of a condition in mind. As an alternative form of medical treatment, chiropractic is minimally invasive, with fewer side-effects than that of pain tablets and other treatment.

A chiropractor may also advise their patient of certain lifestyle changes to help them manage their health condition and reduce the effects. For example, lifestyle changes could include practicing the correct posture to prevent stiff muscles and aches.

A skilled chiropractor Pretoria will also advise you of certain stretches and exercises that you can do in the comfort of your home.

FAQ: What Does a Chiropractor Pretoria Do

What does a chiropractor do?
Chiropractors help their patients manage pain by adjusting their spine. Spinal adjustments can reduce inflammation caused by incorrect posture or muscle injuries. Less inflammation means less pain, naturally.

Can a chiropractor fix leg length?
While “short leg syndrome” may not be reversible, it can be remedied. Chiropractic adjustments and special orthopaedic shoes with a heel lift can improve walking. Patients born with an unequal leg length often experience back pain and some, difficulty walking. Chiropractic adjustments can help loosen the joints and muscles.

What are the Symptoms of one leg shorter than the other?
Some symptoms “short-leg syndrome” (SLS) patients experience are back pain, hip pain and even neck pain. Sciatica is another featured symptom as well as tightened glute and leg muscles.
Apart from pain experience, some people will also find it challenging to walk, as mentioned in the above point. This sometimes results in “toe walking.”

Does chiropractic hurt?
Patients should not feel pain during a chiropractic session. Audible “cracking” and “popping” of the joints is common. This is due to the air bubbles that formed over time that are now released. Sometimes these air bubbles in the joints cause discomfort and stiffness. Some patients may report mild soreness after their visit to their skilled chiropractor in Pretoria. This can be because of pain that already exists from injury.

Can a chiropractor align my hips?
One of the purposes of chiropractic is to help patients experience better posture through the aligning of the spine, shoulders and hips as well. Hip misalignment isn’t uncommon and pregnant women are no stranger to this. Hip or pelvic misalignment can lead to pain, hamstring strain, “runner’s knee”, and hip pain.

Related articles below can help you find the correct Chiropractor in Pretoria

• Chiropractors in Pretoria and Biomechanics Part 2: Bones
• How Chiropractors in Centurion Can Help You!!
• Chiropractor Centurion – Holiday Tips
• Understanding Pathologic Headaches

The post What Does a Chiropractor Pretoria Do appeared first on Chiropractor in Centurion | Dr Vicki Ferreira Chiropractor.