Health Tip

of the

Week

Start with Small Lifestyle Changes

1. Stay on schedule with both rest and meals
2. Eat more meals everyday but keep the portions small
3. Drink more water...about 8 eight ounce glasses per day
4. Spend at least 20 minutes every day exercising out of doors.

Tips For A Healthy Back At Work

When at your desk:
1. Sit back in your chair.
2. If your feet don’t reach the floor, use a foot rest.
3. Knees should be slightly lower than your hips as this will keep the protective curve in your back.
4. Ensure that your arms are held relaxed at a 90 degree position (you shouldn't have the mouse too far away).
5. Get up and move around regularly. Do not sit for more than 90 minutes–sitting in one position can put up to twice as much load on your spine as standing.
6. Do ‘in-flight’ exercises at your desk–shoulder shrugs, buttock clenches, side bends and foot circles.
7. Make sure your monitor’s height does not produce neck strain.

To and from work:
1. Walk to work rather than using your car–the fitter you are, the less back pain you will have. Walking and holding your belly button in to your spine will improve posture.
2. Carry essentials in a backpack to distribute weight evenly.
3. Drink plenty of water; dehydration can aggravate muscle pain.

The Bottom Line

Common Sense + Knowing the Rules + Having Established Guidelines to Follow + Having Specific, Achievable Goals and Objectives + Working with Someone to Insure Your Results is how to improve your health. Whether that improvement is help in getting over a health challenge or in the progressive development of your health potential matters little. What matters most is in knowing what needs to be done to accomplish your health objectives.

This issue of the HealthTip of the Week is brought to you as a public service by...Cambridge Chiropractic, adding years to your life and life to your years.

Cambridge Chiropractic

(530) 672-6451

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