A lot of people, including our patients at Backbone Wellness, underestimate how important posture can be and how it can benefit your overall quality of life.

So many people today find themselves spending a lot of time sitting at a desk or in their car driving, sitting on the sofa watching Survivor, standing for long periods of time, lifting, bending, and twisting.

And, if you have poor posture, doing these things over the course of your day can seriously affect you and your enjoyment of life in the long run.

Hence, today’s blog post…

We’re going to address posture, what it is, why you need it, how important it is, and then how to give yourself the best chance at avoiding neck, shoulder, and back pain as you get older.

Ok, So What Is Posture, Really?

Quite simply, it’s the position of your body versus gravity.  

From your head position, shoulder/upper girdle position, upper body tilt, to the way your limbs move when you’re sitting, or standing.  

Gravity never rests, but we are mortal and made of imperfect clay, so good posture means less strain on your muscles and joints, while enjoying full blood and oxygen flow. We want to be in the best position possible to lower our risk of developing joint and muscle issues as we age.  

Posture Benefits – Just Do It

Over the last 24 years and 135,000 patient encounters later, we have seen that people who look after their posture and hold themselves correctly are less likely to experience back and neck pain, which can lead to life-changing problems such as Sciatica.  

Doing anything begins first with decision. Do I want to improve my posture? If yes, then we must learn what to do, and then follow through and take action.

We all have 70,000 thoughts enter and exit our consciousness everyday. The real power for you is in the doing, so my best recommendation for you is to read on and get started today.  

CLICK HERE to find out the signs your sciatica is improving and not getting worse.

Posture - What Happens If I Don’t Just Do It?

Great question!

A common posture distortion is where we get stuck with our heads forward, shoulders rolled forward, and chest caved in. This simply leaves less room in your chest cavity for your heart and lungs to function properly. We need to breathe fully and have good blood circulation to enjoy your full expression of health. Without it we are chronically fatigued, and brain fogged as well as setting you up for chronic spinal pain issues in the future.

If you don’t watch your posture and the way you’re moving, this can lead to wear and tear in our muscles, tendons, ligaments, and discs. In the long-term, this wear and tear can increase leading to something called herniated spinal discs (slipped disks), sciatica, and misalignment throughout your entire body.

These injuries cause pain that simply  make everyday life a whole lot harder.  

How Do I Improve My Posture?

There are many things you can do to improve your posture and it’s great that you’re taking the correct steps to help your health, by reading this blog!

The solution for fixing your posture lies in implementing our top tips today, this week and in the long term. Just like brushing your teeth, when is it a good time to stop? It may not be a quick fix but you will be easing your pain in the future.

We believe these healthy habits are something that everyone needs to incorporate into their life.

Top Tips to Improve Your Posture And Prevent Back Pain…

Here are our top 3 tips, plus a video from Dr. Garda, to help you improve your posture and prevent future back pain, and sciatica!

1. Your Mom was right - Sit Up Straight

It might seem obvious but look around you. It’s no surprise that many people go through their day-to-day life slouching, and never even considering taking care of their back.  

If you are like so many others and have an office job, then look at adjusting your seating. Try find a seat height and position where you have your knees, hips, and elbows at 90 degrees with your screen at eye level. When you find yourself sitting for dozens of hours per week, take this first step to taking care of your back and neck. After all the features of the chair you sit on are there for a reason – to make you feel supported!  

2. Mom was right again - Stand Up Straight 

If you stand up at work, then make it a habit to check in with yourself over the course of your working day. Ask yourself “Am I standing up straight?” because it really does help.

And I get it, it can feel like a relief to rest your body weight on one leg whilst giving the other leg a break, but this is pretty much how not to stand. Think of military formations, they stand at ease with weight supported evenly on both legs, and they can do this for long periods of time. This should help to keep your posture right and help you to feel more comfortable while standing.  

3. You’ve Got to Move It

Gravity never rests so the best time to get up and start moving is when you feel your body start to give in and slouch and you begin to find it hard to keep a comfortable position. 

Think about getting up from your chair every 30-minutes or so and do a few stretches or walk around for a few minutes. Doing this, will make you feel more refreshed and ready to start working again or to get on with your day.

Also, don’t underestimate the benefits of exercise. Try to stay as active as possible and ease yourself into exercising regularly.

For more tips on how to put an end to back pain and stiffness – without taking painkillers, without risking surgery, Click here to download a free copy of Dr. Garda’s popular back pain report

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What does having a “Strong Core” mean? 🤔

What people don’t know is…

pretty much everybody’s low back and quads are too tight and tense 💪 while their hamstrings and abs are too loose and weak. 🤨

This imbalance can lead to back pain and mobility problems.

Sound familiar?

So, how do we balance these moving pieces to have a spine that is healthy and pain free? 🙋

Balancing core strength and movement starts with the right strengthening and stretching exercises and making them a habit.

Feel free to reach out to us or follow this link:

www.painfree.vip

For our FREE Special Report: 9 Quick and Easy Fixes to Ease Back Pain. 😇

💙 We’re here to help!

Backbone Wellness Institute, 9879 Montgomery Road, Cincinnati, OH, (513) 891-2111

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When I was 9 years old (2 years before my paper route 🗞️ would make me flush with cash) Dad sent me to the store. 🏪

When I got home, he asked me for the change except there was one problem. 😐

I spent the rest of it on comic books. Whoops! 🤭

So, I don’t know why they can’t pull off a good Fantastic Four movie 🎥 but, I do know there are 4 essentials of life.

And, that when these 4 life essentials are maintained, they will maximize 🏆 your health potential.

Hint, it’s the same four things we need in order to be alive.

Food 🍔

Water 🌊

and Oxygen 🏃‍♀️

How long can we live without Food? 4 to 8 Weeks? 📅

How long can we live without Water? Maybe 3 days? 🌅

How long can we live without Oxygen? 5 minutes? ⏱️

Ok, so how long can we live without a nerve impulse? 🔌

Good question! It’s kind of the definition of life 🧬 isn’t it?

I’m Dr. Clinton Garda and I believe in thinking 🤔 differently about healthcare.

I believe that God intended for you to be vibrant 💖 and Pain-free and that you, achieving success, health and happiness begins with your health. ☺️

💙 We're here to help!

Backbone Wellness Institute, 9879 Montgomery Road, Cincinnati, OH, (513) 891-2111

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Where does health come from, anyway? 🤷

Can it be found in a pill 💊 or at the end of a scalpel?

Let’s consider for a moment… if I move my hand ✋ what controls that?

Any guesses?

My brain 🧠 of course!

But it doesn’t do it by satellite 🛰️ it does it by cable! 🔌

My brain 🖥️ generates life and energy and transmits it through my brainstem, down my spinal cord to my peripheral nervous system.

And, my nervous system directly and indirectly controls and coordinates 🚦 the function of every cell, tissue, and organ of my body.

In order to be healthy, does it make sense that pathway should be clear?

I agree! 👍

I’m Dr. Clinton Garda and I believe in thinking 🤔 differently about healthcare.

I believe that God intended for you to be vibrant 💖 and Pain-free and that you, achieving success, health and happiness begins with your health. ☺️

💙 We're here to help!

Backbone Wellness Institute, 9879 Montgomery Road, Cincinnati, OH, (513) 891-2111

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So, if I were to cut 🔪 my arm, what happens?

It would heal 🩹 in a week or two.

What happens if I cut a nerve? 🤔

It might never come back, so Mother Nature 🌬️ is really smart, like Jeopardy smart.

Our central nervous system, our brain 🧠 and spinal cord are totally encased in bone for protection.

Now, the bones 🦴 of our spine are moveable, so we can bend and move and stretch.

And sometimes, because of traumas 🤕 (accident, slip and fall etc.) or microtraumas (repetitive stress injury) these bones can fall into less than ideal movement patterns.

Which can affect the nerves.

Did you know that studies have shown that pressure the equivalent to the weight of a dime 🪙 on a nerve can affect the function of that nerve by 60%?

If only there were a profession that specialized in that sort of thing! 😎

I’m Dr. Clinton Garda and I believe in thinking 🤔 differently about healthcare.

I believe that God intended for you to be vibrant 💖 and Pain-free and that you, achieving success, health and happiness begins with your health. ☺️

💙 We're here to help!

Backbone Wellness Institute, 9879 Montgomery Road, Cincinnati, OH, (513) 891-2111

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I saw a book 📖 for sale titled “Solve 50% of all of Your Problems”

So, I bought 2! 🤣

Anyway… the problem with problems is they usually go on silently 🤫 at first.

Just like driving a car 🚗 without changing the oil, at first everything is fine.

 Eventually the check engine light 🚨 comes on.

What if I just covered that up with a piece of tape. 🤷‍♀️

The problem becomes more of a problem, until one day…

The engine ⚙️ seizes.

Now I have a crisis 🆘 and in order to solve my crisis, I go to Kings Auto Mall and get a brand-new engine installed.

What I should do now, is the same thing I should have been doing all along, right ⁉️

Maintenance. 😎

I need to maintain 🧑‍🔧 the health of my car engine.

And my marriage. ⚭

And my heart health. 💓

And my Spine. 🦸‍♂️

Anything I use and value needs to be maintained on a regular basis to keep it tip top. 🥇

Does that make sense? 👍

I’m Dr. Clinton Garda and I believe in thinking 🤔 differently about healthcare.

I believe that God intended for you to be vibrant 💖 and Pain-free and that you, achieving success, health and happiness begins with your health. ☺️

💙 We're here to help!

Backbone Wellness Institute, 9879 Montgomery Road, Cincinnati, OH, (513) 891-2111

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When I was 5 years old 👦 we moved to our house in Edmonton and our next door neighbors were an old Polish couple.

Even older was Sophie 👵, the wife’s mother.

And every day Sophie would tie her babushka on her head and go walk 🚶‍♀️ around the neighborhood.

At age 11, I’d say hi to Sophie as I whizzed by on my bike. 🚴‍♂️

I would drive by her on my way to cook at Bonanza 🥩 when I was 17.

I went away to college 🎓 and would come home to visit.

Guess 😏 who was still walking around the neighborhood.

Success leaves clues. 🗝️

Did you know that walking 30 minutes per day can significantly reduce your risk of heart 🫀 disease, High blood pressure, type 2 diabetes and some cancers? 🙋‍♀️

Just ask Sophie!

I’m Dr. Clinton Garda and I believe in thinking 🤔 differently about healthcare.

I believe that God intended for you to be vibrant 💖 and Pain-free and that you, achieving success, health and happiness begins with your health. ☺️

If you have any questions, or the next time you find yourself dealing with one too many headache episodes, comment below or message us!

💙 We're here to help!

Backbone Wellness Institute, 9879 Montgomery Road, Cincinnati, OH, (513) 891-2111

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Staying healthy as you age isn't just about adding more years to your life. It's also about adding more life to your years! It’s more than a cliché, really. Regular, daily physical activity and exercise gives your body the ingredient it requires to express health.

Ensuring that you maintain a high quality of life as you get older, reducing aches and pains, and improving your mental attitude.

Time waits for no man but getting older doesn't mean that have to be inactive.

I read, just this last week, that the world record 100m race is 15.08 seconds.

Let that sink in.

You have more potential inside you than you think.

 Weakness and poor balance are the result of inactivity, not age.

Fortunately, there are plenty of activities that you can take part in to hold off slowing down as you go on in life.

Lifting Weights

Activity number one in keeping your body healthy and functioning is lifting weights.

Not to worry, you don't have to hulk out and lift hundreds of pounds in order to benefit from lifting weights.

Studies have shown that it’s never too late, even people in their 90’s have the ability to significantly increase their strength.  

Light to moderate weight training also increases your bone density, and helps you maintain a healthy body weight.

Even better news, researchers have also discovered that weight training has the potential to help get rid of nagging pains that you might have in lower back, shoulders, or knees.

Light Cardio

Activity number two in keeping you body healthy and functioning is light cardio:

I know what you’re thinking, I we mean sprints and the Flying Pig, forget it, right?

Being a cardio master isn’t necessary to improve your cardiovascular health.

In fact, you don't even have to jog.

There are plenty of ways to get a solid cardiovascular workout without hurting your joints or wearing you out for the next three days.

My favorite pick is just walking at 3 miles per hour, 5 days per week.

Or better yet, split that 30 minutes into 10 minutes 3 times per day.

Give it a week, and how you feel might surprise you!

Yoga

Activity number three in keeping you body healthy and functioning is Yoga.

Even people who are in the prime of their lives will find that yoga produces a unique combination of flexibility, strength, and balance.

If you go ahead and google search DDP Yoga, there are hundreds if not thousands of testimonials of it changing peoples lives.

DDP Yoga is basically yoga for normal people or beat up has-beens (namely your faithful author)

Increasing your strength and flexibility in the comfort and privacy of your living room, what a concept!

You Don't Have to Hurt More

Getting Older Doesn't Mean Slowing Down. Part 5

Getting older does not mean that your body has to hurt more.

If you are looking for strategies to become more active, let us know.

As always, we are dedicated to helping you find ways to enjoy doing the things that you love, with the people you love for years to come.

Healthy vibrant and pain-free. You deserve it!

See you next week!

Visit us at https://backbonewellness.com to learn more!

Take our Free Pain Assessment here: https://backbonewellness.com/pain-assessment-tool/

Feel free to contact us with any questions at Backbone Wellness Institute for the best chiropractic experience
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Take our Free Pain Assessment here: https://backbonewellness.com/pain-assessment-tool/

Backbone Wellness Institute, 9879 Montgomery Road, Cincinnati, OH, (513) 891-2111

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It's another week folks, so this Cincinnati Chiropractor has more for you!

Being healthy doesn't mean that you need to spend 20 hours each week in the gym.

Even little things like standing at work, a little walking, a little mobility work can make a big improvement in your overall health.

On the other hand, a sedentary lifestyle is a significant factor in many chronic diseases, as well as spinal aches and pains.

Do you drive to work and then spend your day on the computer?

You may not realize that you have been spending 8, 10, or even more long hours each day sitting down.

That much sitting can have a negative impact on your back, legs, neck, and even your mind.

This week you’ll learn small changes in your daily habits that can make a huge difference in your health and back pain.


Standing Desks and Back Pain, Cincinnati

Standing desks have become more and more popular over the last 20 years for good reason.

Making a habit to stand up from your desk every 30 minutes, has been shown to reduce problems in your low back and has also been linked to shoulder issues.

In fact one study showed that chronic LBP in the workplace might be improved by the introduction of seated to standing workstations in an office environment. So, less sitting and more standing!

What is Foam Rolling?

Foam rolling can improve the mobility of your mid-back (thoracic spine), and  can reduce your low back pain, improve your posture, & even decrease your likelihood of experiencing shoulder issues.

Foam rolling affects a myofascial release on the muscles surrounding and supporting your spine by increasing the circulation and reducing the adhesions in your muscle tissues.

What DO I Need to Be Healthy?

What is the minimum amount of exercise your body requires in order to express heath?

The fast and simple answer is walking for 30 minutes, 5 days a week.

Sounds to simple to be effective, right? Well read on...

This can lower your risk of heart disease by 50%, lower your blood pressure, and decrease your chances of developing type 2 diabetes by as much as 90%!.

Better yet, split it up and walk for 10 minutes 3x a day.

I know, it doesn’t sound like much, but If you try this for one week I guarantee, you will feel a huge difference in your health and wellbeing.

I know I did.

Start Small for a Big Result

As we’ve discussed this week, a few small changes in your activity level can make a huge difference, so start by taking small daily steps in the right direction.

If you feel "tight" or have pain in your back, let us know. You may have restricted motion in your spine, and we would be happy to help you improve your mobility.

Helping you, help yourself towards better health, see you next week!

Visit us at https://backbonewellness.com to learn more!

Take our Free Pain Assessment here: https://backbonewellness.com/pain-assessment-tool/

Feel free to contact us with any questions at Backbone Wellness Institute for the best chiropractic experience
Backbone Wellness Institute
Follow and Like Us On Face Book
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Find Us or get Directions

Take our Free Pain Assessment here: https://backbonewellness.com/pain-assessment-tool/

Backbone Wellness Institute, 9879 Montgomery Road, Cincinnati, OH, (513) 891-2111

Cincinnati, OH, USA, Montgomery, OH, USA, Blue Ash, OH, USA, Madeira, OH, USA, Kenwood, OH, USA, Symmes, OH 45140 USA, Loveland, OH, USA, Evendale, OH, USA, Amberley, OH, USA, Mason, OH, USA, West Chester, OH 44699, USA, Deer Park, OH 45236, USA, Indian Hill, OH, USA, Silverton, OH, USA, Reading, OH, USA, Sharonville, OH, USA, Milford, OH, USA

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Cincinnati chiropractor discusses one of the biggest causes of confusion - What is the Best Anti Inflammatory?

“Doc, I’m Hurting should I use heat or ice for my pain?"

That's a great question…

Because.... guess what? Everyone wants to use heat!

We hear it all the time

"Y’know Doc when it’s hurting I take a hot shower or I lay on a heating pad."

The problem is, what that is doing is bringing blood to the area.

That’s called vaso-dialation, the blood vessels open up, And that causes more swelling,or inflammation…………
That’s the worst thing you can do because even if it feels good in the short term... you can wake up the next day and barely be able to move.

Because, since you brought all this blood to the affected area it causes swelling,it causes inflammation. 

Now pay attention to this next sentence.

Now pay attention to this next sentence

A nerve doesn’t feel any pain unless its inflamed

Ok, Let that sink in... 

Ice on the other hand is natures best anti-inflammatory BECAUSE is does the opposite of heat….
It shuts down blood flow, reducing swelling and inflammation AND as a side bonus, it also numbs the pain.

Home Instructions

At home you can apply an ice pack wrapped in a towel to the affected area. Do not apply a frozen item directly to the skin (you don’t want to freezer burn yourself).


Apply cold as soon as possible to an injury and use it for just short periods of time, several times a day, usually 20 minutes per session works best.

Ice is inexpensive, simple, easy and it really helps.

Feel free to contact us with any questions at Backbone Wellness Institute for the best chiropractic experience
Backbone Wellness Institute
Follow and Like Us On Face Book
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Find Us or get Directions

Backbone Wellness Institute, 9879 Montgomery Road, Cincinnati, OH, (513) 891-2111

Cincinnati, OH, USA, Montgomery, OH, USA, Blue Ash, OH, USA, Madeira, OH, USA, Kenwood, OH, USA, Symmes, OH 45140 USA, Loveland, OH, USA, Evendale, OH, USA, Amberley, OH, USA, Mason, OH, USA, West Chester, OH 44699, USA, Deer Park, OH 45236, USA, Indian Hill, OH, USA, Silverton, OH, USA, Reading, OH, USA, Sharonville, OH, USA, Milford, OH, USA

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What’s Included

  • A Doctor's Consultation
  • Complete Exam & Evaluation
  • X-Rays (As Required)
  • A Way Forward To Fix The Problem

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