Dale City VA Chiropractors - Doroski Chiropractic Neurology, Woodbridge, VA

Bottoms up!

in Chiropractor by Doroski April 26, 2022 0 comments

Ice your back and drinks lots of water. I seem to say that all day to almost everyone leaving my office. Hydration plays a huge roll in how your muscle and body function. As your Woodbridge, Dale City VA Chiropractor I want to explain to you just how big a role water plays in your bodies function.

Drink!

Good old H2O is critical for rehydrating when the body experiences fluid loss, such as when we sweat. Even though many gyms like to keep pricey sports drinks and protein shakes stocked on their shelves, most of the time, water will do the trick just fine. Shoot to sip seven to 10 ounces of fluid every 10 to 20 minutes during exercise to stay properly hydrated. If you’re working out for longer than an hour or doing a particularly intense exercise (like running a marathon or participating in a tough training session), you will probably need to replace electrolytes too—this is where a sports drink or electrolyte-enhanced water comes in handy. However it’s also important to be wary of overhydration: Too much water can lead to hyponatremia, which is when excess water in our bodies dilutes the sodium content of our blood. “It is most often caused by long duration exercise and either drinking fluid at a rate that is more than fluid losses or only replacing fluid losses with hypotonic fluids like water,” CamelBak hydration advisor, Doug Casa, says.

Sip on sports drinks and coconut water.

When we sweat, we lose electrolytes, which are minerals found in the blood that help to regulate (among other things) the amount of water in the body. Research suggests and sports drinks, such as Powerade and Gatorade, can help prolong exercise and rehydrate our bodies because they contain electrolytes, which plain old water does not. While an ordinary workout may not require electrolyte-replenishing, those participating in longer and more intense periods of exertion, such as running a marathon or going through a particularly intense workout, will benefit from a good dose of electrolytes mid-workout. Not in to sports drinks, or want a more natural alternative? Water-enhancing electrolyte tablets, coconut water, or a homemade sports drink could be potentially effective substitutes.

Turn to fruit.

Many fruits are a great source of both electrolytes and fluids, though the dose of electrolytes can differ from fruit to fruit. Bananas and dates are known for having high levels of the electrolyte potassium, making them a great option for refueling during an intense workout (for example, a long run). To stay hydrated while keeping up electrolytes, it’s important to drink water while munching on fruit (fruit contains some water, but not as much as your water bottle).

Weigh yourself.

Hop on the scale before and after exercise. For each pound lost during activity, drink an additional 16 ounces of fluid. If your body weight change is three percent or more, you may be experiencing significant to serious dehydration. Losing a few pounds of body weight after exercise can put strain on the body and result in uncomfortable side effects like muscle cramps, dizziness, and fatigue. To prevent sweating away the water that keeps us hydrated, have a water bottle at the ready.

Check the toilet.

If you’re taking a mid-set break to hit the loo, check on the color of your urine to make sure you’re staying hydrated. When properly hydrated, urine should be pale yellow in color. Though it may be tricky to keep an eye on it, try to watch the urine stream, since the color of urine will dilute when it hits the toilet water. Store this handy, dandy urine color test in your phone or wallet to make sure your piddle is up to snuff—dark yellow urine may indicate dehydration.

Tame thirst.

Whatever you’re drinking, be it water, juice, or sports drinks, make sure to take a sip or two whenever you feel thirsty. Even if you’re not feeling totally parched, mild thirst is still a sign of impending dehydration.

Pay attention to your muscles.

Lean muscle tissue contains more than 75 percent water, so when the body is short on H2O, muscles are more easily fatigued. “Staying hydrated helps prevent the decline in performance (strength, power, aerobic capacity, anaerobic capacity) during exercise,”Casa says. When your muscles feel too tired to finish a workout, try drinking some water and resting for a bit before getting back at it.

Pinch yourself. (No, really.)

Go ahead, pinch yourself! Skin turgor, which is the skin’s ability to change shape and return to normal (or more simply put, it’s elasticity), is an easy way to check your hydration (though not 100 percent reliable for everyone). Using your pointer finger and thumb, simply pinch the skin on the back of your hand (not too hard!) and hold for a few seconds. When you let go, if the skin takes a while to return to its normal position, you may be dehydrated.

Keep dry mouth at bay.

One of the first signs of dehydration is dry mouth. If your mouth starts feeling like the Sahara, head to the water fountain (or take a sip from your reusable water bottle!). A short water break between sets or during quick breaks from cardio can help stave off exercise-induced dehydration.

Stop if you get the dizzies.

Feeling lightheaded during a workout is a sign of dehydration and a signal to tone it down a notch. Though willpower sometimes makes us want to push ourselves through a few more reps or another mile, feeling dizzy is an indicator that it’s time to hydrate.” Due to the decreased plasma volume with dehydration during exercise,” Casa says, “the heart must work harder to get blood to the working muscles.” When there’s not enough water in blood, both blood volume and blood pressure drop, resulting in dizziness.

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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You are not alone!

in Chiropractor by Doroski April 15, 2022 0 comments

As your Chiropractor in the Woodbridge, Dale City area of course I see tons of low back pain. It seems so common I never really paid attention to just how common it was in the general public not just in my office.

I started looking at the numbers and 31 million Americans experience low-back pain at any given time.1 Even though it is so common there is a lot people don’t know about it. I must confess when my back has a problem and I call a chiropractic friend of mine I seem to forget the causes of back pain too. Naturally my back complaint is different than the rest of the worlds. Here are some pretty interesting facts about back pain and if you ever get back pain be sure to call.

A few interesting facts about back pain:

Low back pain is the single leading cause of disability worldwide, according to the Global Burden of Disease 2010.

Back pain is one of the most common reasons for missed work. In fact, back pain is the second most common reason for visits to the doctor’s office, outnumbered only by upper-respiratory infections.

One-half of all working Americans admit to having back pain symptoms each year.2

Experts estimate that as much as 80% of the population will experience a back problem at some time in their lives.3

Most cases of back pain are mechanical or non-organic—meaning they are not caused by serious conditions, such as inflammatory arthritis, infection, fracture or cancer.

Americans spend at least $50 billion each year on back pain—and that’s just for the more easily identified costs.4

What Causes Back Pain?

The back is a complicated structure of bones, joints, ligaments and muscles. You can sprain ligaments, strain muscles, rupture disks, and irritate joints, all of which can lead to back pain. While sports injuries or accidents can cause back pain, sometimes the simplest of movements—for example, picking up a pencil from the floor— can have painful results. In addition, arthritis, poor posture, obesity, and psychological stress can cause or complicate back pain. Back pain can also directly result from disease of the internal organs, such as kidney stones, kidney infections, blood clots, or bone loss.

Manipulation as a Treatment for Back Problems

Used primarily by DCs for the past century, spinal manipulation has been largely ignored by most others in the health care community until recently. Now, with today’s growing emphasis on treatment and cost effectiveness, spinal manipulation is receiving more widespread attention.

Spinal manipulation is a safe and effective spine pain treatment. It reduces pain (decreasing the need for medication in some cases), rapidly advances physical therapy, and requires very few passive forms of treatment, such as bed rest.5

In fact, after an extensive study of all available care for low back problems, the federal Agency for Health Care Policy and Research (now the Agency for Health Care Research and Quality) recommended that low back pain sufferers choose the most conservative care first. And it recommended spinal manipulation as the only safe and effective, drugless form of initial professional treatment for acute low back problems in adults.6

A well respected review of the evidence in the Annals of Internal Medicine pointed to chiropractic care as one of the major nonpharmacologic therapies considered effective for acute and chronic low back pain.7

More recently, research has shown that there is strong evidence that spinal manipulation for back pain is just as effective as a combination of medical care and exercise, and moderate evidence that it is just as effective as prescription NSAIDS combined with exercise.8

A patient information article published in the Journal of the American Medical Association in 2013 also suggested chiropractic care as an option for people suffering from low back pain–and noted that surgery is usually not needed and should only be tried if other therapies fail.9

The American Chiropractic Association (ACA) urges you to make an informed choice about your back care. To learn more about how the services of doctors of chiropractic may help you, review the results of recent research studies and contact a doctor of chiropractic in your area. Search ACA’s database of members to find a doctor of chiropractic near you.

Tips to Prevent Back Pain

Maintain a healthy diet and weight.

Remain active—under the supervision of your doctor of chiropractic.

Avoid prolonged inactivity or bed rest.

Warm up or stretch before exercising or physical activities, such as gardening.

Maintain proper posture.

Wear comfortable, low-heeled shoes.

Sleep on a mattress of medium firmness to minimize any curve in your spine.

Lift with your knees, keep the object close to your body, and do not twist when lifting.

Quit smoking. Smoking impairs blood flow, resulting in oxygen and nutrient deprivation to spinal tissues.

Work with your doctor of chiropractic to ensure that your computer workstation is ergonomically correct.

References:

Jensen M, Brant-Zawadzki M, Obuchowski N, et al. Magnetic Resonance Imaging of the Lumbar Spine in People Without Back Pain. N Engl J Med 1994; 331: 69-116.

Vallfors B. Acute, Subacute and Chronic Low Back Pain: Clinical Symptoms, Absenteeism and Working Environment. Scan J Rehab Med Suppl 1985; 11: 1-98.

Ibid.
In Project Briefs: Back Pain Patient Outcomes Assessment Team (BOAT). In MEDTEP Update, Vol. 1 Issue 1, Agency for Health Care Policy and Research, Rockville, MD.
Time to recognize value of chiropractic care? Science and patient satisfaction surveys cite usefulness of spinal manipulation. Orthopedics Today 2003 Feb; 23(2):14-15.

Bigos S, Bowyer O, Braen G, et al. Acute Low Back Problems in Adults. Clinical Practice Guideline No.14. AHCPR Publication No. 95-0642. Rockville, MD: Agency for Health Care Policy and Research, Public Health Service, U.S. Department of Health and Human Services, December, 1994.
Chou R, Hoyt Huffman LH. Nonpharmacologic therapies for acute and chronic low back pain: a review of the evidence for an American Pain Society/American College of Physicians Clinical Practice Guideline. Ann of Internal Med 2 Oct. 2007;147(7):492-504.
Bronfort G, Haas M, Evans R, et al. Evidence-informed management of chronic low back pain with spinal manipulation and mobilization. Spine. 2008;8(1)213-225.
Goodman D, Burke A, Livingston E. Low Back Pain. JAMA. 2013; 309(16):1738.

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Keep your head on a swivel!

in Chiropractor by Doroski April 1, 2022 0 comments

Injuries to our joints tend to add up. So over time they become less and less mobile and more and more painful. It is always a good idea to try and maintain as much of a ROM as possible. The use it or lose it saying applies here. Your Woodbridge, Dale City VA Chiropractor has a few easy things you can do to maintain you cervical ROM.

Maintenance of the neck range of motion is easier than you would think and pretty basic but doing it daily makes a world of difference. One of the main reasons for neck pain is poor posture. So I tell all my patients to try and break up long periods of sitting at the computer. If you get up every 45 minutes or so and do some of these stretches you can help your neck a bunch.

That being said you need to start in a good neutral position so when you do the exercises you aren’t creating another problem. Start with you neck squarely over shoulders with your shoulder relaxed at your side.

Rotations. Sitting or standing, turn your head slowly to the left and then to the right as far as you can, comfortably. Hold each stretch for 10 seconds to 30 seconds.

Shoulder circles. While standing, raise your shoulders straight up, then move them in a circle around, down and back up again. Circle in both directions.

Side stretches. While standing, stretch your neck slowly to the left trying to touch your ear to your shoulder. Repeat on the right side.

Resistance exercises. Place your right hand against your head above your ear and gently press, resisting the movement with your neck. Do the same with your left hand on the other side.

Head lifts. Lie on your back with your knees bent and feet flat on the floor. Lift and lower your head, keeping your shoulders flat on the floor. Next, lie on 1 side and lift your head toward the ceiling. Repeat this movement on your other side and while lying on your stomach. Demonstration of head lifts.

These should help you maintain a pain-free range of motion but seeing your chiropractor on a regular basis will help you maintain alignment and also decrease muscle spasms.

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Let’s get going!

in Chiropractor by Doroski February 18, 2022 0 comments

I think we have all procrastinated our New Year resolutions. It is time to start that exercise routine! Your Woodbridge, Dale City VA Chiropractor has some tips on how to start it without getting injured.

Question Yourself

What are your goals?

Lose weight… Increase cardio performance… But if you’re of a certain age or have certain cardiovascular risk factors, you may need to see your physician before beginning a program that involves vigorous (as opposed to moderate) aerobic activity.

Here’s how exercise intensities are typically defined:

Low-to-Moderate

Something you can do for about 60 minutes. Usually included in the 60 minutes is a slow gradual warm up leading to brisk pace.

Vigorous

Name says it all. Usually after 20 minutes of this type of exercises fatigue starts to set in. Heart rate and breathing significantly increased.

Are you planning to participate in vigorous activities and are a man over 45 or a woman over 55? You should receive a medical exam first. The same is true for individuals of any age with two or more coronary artery disease risk factors. If you’re unsure if this applies to you, check with your physician.

Now the standard questions you need to ask yourself:

A “yes” to any one of the following questions means you should talk with your doctor, by phone or in person, before you start an exercise program. Explain which questions you answered ‘’yes’’ to and the activities you are planning to pursue.

Have you been told that you have a heart condition and should only participate in physical activity recommended by a doctor?

Do you feel pain (or discomfort) in your chest when you do physical activity? When you are not participating in physical activity? While at rest, do you frequently experience fast, irregular heartbeats or very slow beats?

Do you ever become dizzy and lose your balance, or lose consciousness? Have you fallen more than twice in the past year (no matter what the reason

Do you have a bone or joint problem that could worsen as a result of physical activity? Do you have pain in your legs or buttocks when you walk?

Do you take blood pressure or heart medications?

Do you have any cuts or wounds on your feet that don’t seem to heal?

Have you experienced unexplained weight loss in the past six months?

Are you aware of any reason why you should not participate in physical activity?

If you answered “no” to all of these questions, and you passed the first round of questions, you can be reasonably sure that you can safely take part in at least a moderate-intensity physical-activity program.

But again, if you are a man over 45 or a woman over 55 and want to exercise more vigorously, you should check with your physician before getting started.

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Shovel Time!

in Chiropractor by Doroski January 14, 2022 0 comments

Last weekend should have been a good warm up for this weekend. Looks like winter is finally here. Make sure you get some salt out there (unlike VDOT) and have the shovel ready. Your Woodbridge, Dale City VA Chiropractor has some tips to keep your back healthy

Typically, the arms, shoulders and back get sore and may occasionally feel pain. The cold air invigorates most people into action; however, the same cold air can numb the sensations of pain and fatigue. Unfortunately, pain is a sign that an injury has already occurred or that mechanically you are doing something incorrect in shoveling the snow. In short, there is a right way and a wrong way to shovel snow, and paying attention to your technique can make a big difference in how you feel the next day. As with any project, the prep work is the most important. The following are some quick tips on how to shovel snow smarter:

Spray your shovel with Teflon so the snow won’t stick to it. The more snow that stays on the shovel, the heavier it gets and the more chance for injury – and frustration.

Do a warm-up first. A tight, stiff body is asking for injury. A few minutes of stretching can save you a lot of pain later. When you are shoveling, don’t forget to breathe. Holding your breath makes you tight and stiff.

Layer your clothing. Layered clothing will keep your muscles warm and flexible. You can shed a layer if you get too hot. Make sure you wear gloves that cover your wrists; if your wrists get cold, your fingers, hands and arms will be cold, too.

Wear the right shoes. Choose shoes with plenty of cushioning in the soles to absorb the impact of walking on hard, frozen ground.

Use the right size shovel. Your shovel should be about chest high on you, allowing you to keep your back straight when lifting. A shovel with a short staff forces you to bend more to lift the load; a too-tall shovel makes the weight heavier at the end. (Note: Save your money – don’t buy a fancy ergonomic shovel; studies have shown that in some models, the hook end is too deep. Twisting to unload a shovelful of snow with this tool may hurt your wrists.) Also keep one hand close to the base of the shovel to balance weight and lessen the strain on your back.

Timing is everything. Listen to weather forecasts so you can shovel in ideal conditions. If possible, wait until the afternoon to shovel. Many spinal disc injuries occur in the morning when there is increased fluid pressure in the disc because your body has been at rest all night.

Drink lots of water. Drinking water frequently throughout the day helps to keep muscles and body hydrated. Be careful with hot drinks like coffee or hot chocolate. Coffee contains caffeine, which has a dehydrating effect and adds even more stress to the body.

Use proper posture. When you do shovel, bend your knees and keep your back straight while lifting with your legs. Push the snow straight ahead; don’t try to throw it. Walk it to the snow bank. Try to shovel forward to avoid sudden twists of the torso and reduce strain on the back. The American Chiropractic Association recommends using the “scissors stance,” in which you work with your right foot forward for a few minutes and then shift to the front foot.

Take your time. Working too hard, too fast is an easy way to strain muscles. Take frequent breaks. Shovel for about five minutes at a time and then rest for two minutes.

See your chiropractor. Gentle spinal manipulation will help keep your back flexible and minimize the chance for injury. If you do overdo it, your chiropractor can help you feel better and prevent more injury.

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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No need to stress out…

in Chiropractor by Doroski December 17, 2021 0 comments

Ahhhhhhh the holidays! A million things going a million different directions… and out of town guests! Don’t forget to take some time to decompress from the holiday stress. Your Woodbridge, Dale City VA chiropractor has some holiday tips to help keep you sane.

Tips to Relieve Holiday Stress:

Go for a walk.

The rhythm of walking has a tranquilizing effect on your brain. Shoot for a brisk 20 minute walk each day.

Set a budget.

Overspending is one of the biggest causes of holiday stress. Remember, the best gift you can give anyone is your time and attention.

Get some sunshine.

There’s nothing like a little fresh air and the feel-good serotonin boost we get from the sun to give us a lift.

Stick with your daily routine.

Try to maintain your regular schedule as much as possible. Your body likes routine.

Get a good night’s sleep

It’s more important than ever to schedule enough time to get your zzz’s

Don’t over schedule

It’s okay to say “no” to events that aren’t important to you. Manage your time wisely and remember the time to relax is when you don’t have time for it.

Stay well.

Though we can’t always dodge those winter germs, remind yourself and your family to take your vitamins and wash your hands.

Eat healthy.

Leave the belly to Santa. Don’t go overboard on sugary cocktails and party treats. Eat a balanced diet with lots of whole grains and veggies and drink lots of water.

Don’t sweat the small stuff.

Let go of the idea of a perfect holiday and enjoy the one you’re having. In the end, it’s all about spending time with the people you love.

Close your eyes and breathe.

Promise yourself more time to savor the best parts of the season and plan to have a worry-free, hurry-free, smile-filled holiday.

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Winter is here!

in Chiropractor by Doroski November 10, 2021 0 comments

Well, we changed the clocks now it may be time to change some of our other routines. Winter seems like the time of year to sit on the couch and do nothing. Which it actually is but your Woodbridge, Dale City VA Chiropractor has some tips to help you stay fit during the winter months.

Winter is inevitable, and the cold weather that it brings allows for a countless number of both flus and sicknesses. The winter months ensure shorter days, less fresh food and a reduction in the opportunities for outdoor recreation and fitness. Getting your body prepared for the winter months involves taking note of all of the things that winter takes away, and compensating for them accordingly.

It makes perfect sense to do your very best to mentally and physically prepare yourself for the cold months of the winter. The following three tips are designed to get your body in ripe condition to combat the cold, dark days of the winter:

TAKE YOUR VITAMINS

Packing away your summer clothes while looking at a dark grey sky can bring on a serious case of the winter blues.

The winter blues are a form of seasonal defective order, this is where some people may experience depressive symptoms due to the change in seasons. Residents of the Nordic countries experience extreme cold and darkness, but the rate of seasonal affective disorder in these countries is significantly lower in comparison with other countries.

Studies have shown that this is down to the vital vitamins they obtain through the large volume of fresh fish that they consume. The fatty tissue found in fish provides a massive reserve of essential vitamins, A and D. If you’re not prepared to eat copious amounts of fresh fish, it is a good idea to stock up on some fish oil capsules in order to keep the dreaded seasonal defective disorder at bay.

As well as this, you should also consider taking a Vitamin B Complex, as well as a multivitamin which will provide you with important vitamins and minerals that the body needs to feel strong and rejuvenated. If you are in doubt as to what are the best vitamins to take during the winter months you should consult your local chemist will be able to advise you.

STAY HYDRATED

Keeping yourself hydrated in winter is a key element in maintaining a healthy mind and body.

The hot summer days force us to drink plenty of water and fluids, but this is not the case in winter and a lot of people seem to forget that the winter weather can be just as severe and dehydrating on the body. It is important that you keep yourself hydrated at all times during winter, and be watchful as to the amount of water you drink.

GET OUTSIDE AND STAY ACTIVE.

For many, the winter months symbolize hibernation as it’s not always easy to get outside and stay active when there are snow and ice on the ground. However, it is vital that you do your very best to fight the urge to stay cooped up inside beside the fire. The best way of doing this is to find suitable winter activities that are equivalent to your favorite summer ones.

Winter is a difficult time of the year, and it does require a certain amount of preparation in order to maintain a healthy mind and body. The three steps mentioned above will leave you more than ready for what the winter months will throw at you.

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Core time!

in Chiropractor by Doroski October 15, 2021 0 comments

A weak core isn’t always the cause of your back pain but a strong core is never the cause of your back pain. Especially with all the sitting we do now and with all the covid restrictions some people have let things go. Your Woodbridge, Dale City VA chiropractor has some core exercises you can do to help prevent low back pain.

Basic Core Exercises for Beginners

Supermans

Easy to learn and perform, Supermans strengthen the often-neglected lower back, a common source of pain. They also provide a great full-body stretch to finish up your workout.

Lie with stomach on ground, arms extended overhead and legs straight

Raise arms and legs as high as possible and hold for five to 10 seconds; keep arms straight and core tight

Slowly lower and repeat for specified reps

Sets/Reps: 3-4×20

Bird Dogs

Assume all-fours position with back flat; look straight ahead

Slowly raise right arm and left leg and hold for five to 10 seconds; keep core right

Slowly lower and perform on opposite site

Repeat for specified reps

Sets/Reps: 3-4×20 each side

Planks

Assume plank position with elbows under shoulders, back flat and eyes focused on ground

Keep core tight and hold position for specified time

Sets/Duration: 3-4×60-120 seconds

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

Map Link

Let’s go, get moving!

in Chiropractor by Doroski October 8, 2021 0 comments

With winter pretty much here, it may be a good idea to get into some exercise. Instead of going “oh the heck with it I’ll let my self go and worry about it come spring time.” Now may be the time to get going and roll into next spring ready to go. Your Woodbridge, Dale City VA Chiropractor has some tips on how to start exercising without injuring yourself.

Question Yourself

What are your goals?

Here’s how exercise intensities are typically defined:

Low-to-Moderate

Something you can do for about 60 minutes. Usually included in the 60 minutes is a slow gradual warm up leading to brisk pace.

Vigorous

Name says it all. Usually after 20 minutes of this type of exercises fatigue starts to set in. Heart rate and breathing significantly increased.

Now the standard questions you need to ask yourself:

Have you been told that you have a heart condition and should only participate in physical activity recommended by a doctor?

Do you ever become dizzy and lose your balance, or lose consciousness? Have you fallen more than twice in the past year (no matter what the reason

Do you have a bone or joint problem that could worsen as a result of physical activity? Do you have pain in your legs or buttocks when you walk?

Do you take blood pressure or heart medications?

Do you have any cuts or wounds on your feet that don’t seem to heal?

Have you experienced unexplained weight loss in the past six months?

Are you aware of any reason why you should not participate in physical activity?

But again, if you are a man over 45 or a woman over 55 and want to exercise more vigorously, you should check with your physician before getting started.

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

Map Link

Sometimes you just need to stretch!

in Chiropractor by Doroski October 1, 2021 0 comments

Sometimes low back pain ca be avoided by having a daily stretching routine. Not all low back pain comes from a disk or subluxated vertebrae. Lots of times it is a muscle spasm for no apparent reason and your Woodbridge, Dale City VA Chiropractor has some stretches for you.

Here are some daily stretches you can do to keep your back stretched and relaxed so the muscles function correctly.

The Deep Squat

Stand up straight with your arms folded across your chest. Place your feet shoulder-width apart and toes pointing out slightly. Squat down as far as you can, keeping your heels on the floor. As you squat ensure your weight goes into your heels and not your toes. For a full range of movement, your bum should sit down by your heels and your head should be tall and looking forward. Perform the exercise slowly when lowering down, giving yourself time to keep control and lower all the way – or as far as your range of movement will allow. Pause for a count of two at the bottom of the squat, allowing your groin area to relax. Your knees should be directed slightly outwards in alignment with your feet. Keeping your knees out, squeeze your gluteals and stand up out of the squat. Only go as far as you can without any pain. As you perform the exercise regularly you will slowly but surely be able to achieve greater flexibility. Do this for 2 sets of 10.

Knee to Chest

Lie on your back, flex your knees up and do a pelvic tilt so you press your lower back flat to the floor. Slowly and gently pull your right knee to your chest at a slight angle towards your left shoulder. Hold for 5 seconds and release back to the bent position. Then repeat with the opposite leg. Do this 10 times in alternating fashion

Downward Dog

Place your hands and feet on the floor, shoulder-width apart, knees bent and hips high. Your heels should be off the floor at this point. Relax your head and neck so you are looking towards your knees. Do a pelvic tilt so your lower back is arched and your spine is straight. Now straighten your arms and pull your shoulder blades together. Straighten your knees as well. You may lose the arch in your low back but don’t allow your lumbar spine to flex. This will require a good abdominal squeeze to maintain the lumbar arch. Hold for 30 seconds and relax. Repeat 5 times.

Spine twists

Sit down with your legs loosely crossed. Pull your back up tall and stick your chest out so that you are sitting upright with perfect posture. Fold your arms across your chest. Tighten your abs so that your pelvis is stable. Then slowly turn your head and shoulders to one side. Turn as far as you can and you will feel the stretch in the rib area. Hold the end position for a count of two and then turn across to the other side and repeat. Perform two sets of 10 repetitions each side.

Do not force any of these exercises and if you feel any discomfort stop. Keeping your low back stretched will help you prevent some low back injuries but routine chiropractic visits with these stretches can help prevent the big injuries. Of course injuries are inevitable but if your try to prevent the preventable ones you can eliminate a lot of pain from your life.

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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