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Archive for August 2016

10 Ways to Prevent Neck Pain

August 31, 2016, 11:58 am

We found a great article on Neck Pain Prevention from www.healthcentral.com. In addition to regular chiropractic visits, these are things you can do every day to prevent neck pain.

Life can be a real pain in the neck. Don’t let it happen to you! Here are  10 ways to prevent neck pain from slowing your life down.whiplash, woman in pain holding neck

  • 1.      Beware of Bifocal and Trifocal Glasses: If you are reading this through the bottom section of your glasses, then you are likely positioning your head and neck in an awkward position to do so. The best way to avoiding pinching your neck in order to utilize all portions of your prescription lenses is to have dedicated mono-focal prescription lenses that you can use for reading.

     

    2.      Adjust your Computer Screen to You: If your computer monitor is too high, you will be looking up for hours. If your computer monitor is too low, you will be looking down for hours. These sustained postures are likely to cause a pain in your neck. The Canadian Centre for Occupational Health and Safety has some great tips to help you adjust your monitor and prevent neck pain.

     

    3.      Monitor Your Chin: Maintaining a neutral, stress-free posture when reading or using a computer can be simple if you monitor the position of your chin. If your chin is more than a five finger breadths away from your chest, that means that you’re arching your neck. If your chin is less than three finger breadths away from your chest, then that means that you’re flexing your neck. Check with your doctor or physical therapist to find the best position for your chin and neck.

     

    4.      Keep Your Shoulders Back and Your Chest Forward: The shoulders provide the base of support for your neck. Shoulders that drift to far forward, as the chest caves in, causes the head and neck to careening forward as if you were a turtle. Without a good foundation of support starting with your upper torso and shoulders, the neck tends to crumble.

     

    5.      Maintain Good Shoulder Strength: The shoulders are a foundation of support, and because of this they need to be strong. Good muscle tone especially between the shoulder blades, where the rhomboid muscles reside, is critical for preventing neck pain.

     

    6.      Use Arm Rests Whenever Possible: No matter how strong your shoulder and neck muscles are, you need to give them a rest sometimes. Armrests are an important way to keep the weight of your arms from constantly pulling on the neck muscles. Fatigue in these muscles eventually causes pain.

     

    7.      Use a Good Supportive Pillow: While you are sleeping, you need to maintain good sleep posture. A pillow that is too thin can cause your head to reach for the pillow. A pillow that is too thick can force your neck to bend a certain direction all night. If you wake up with neck pain, try a different pillow.

     

    8.      Adjust the Vehicle Headrest to a Proper Height: The Insurance Institute For Highway Safety (IIHS) recommends that the vehicle headrest be positioned at the center of your head. In the event of a sudden stop, the headrest can then help to prevent the neck from whipping back and forth.

     

    9.      DO NOT SMOKE: Smoking is the fastest way to ruin your spine! According to a study reported in Spine 2004, spinal discs can degenerate very rapidly in smokers. A smoker’s spine does not heal quickly after an injury or surgery if at all. In fact, if you quit smoking now, you will probably have less pain later.

     

    10.   Watch Your Weight: You may not realize that your body weight affects your neck, but it sure does. Your arms get heavier and your breasts get heavier as you gain weight. Furthermore, your shoulder blades spread apart as you gain weight also. All of these changes in an obese body increase your likelihood of developing neck pain.

     

    Exercise Tip: One of the most important exercises for preventing neck pain is rowing.

     

(Article Published On: April 02, 2012)
The Institute of Chiropractic & Acupuncture Therapy provides care in Salt Lake City and surrounding areas including West Jordan, South Jordan, Sandy, Draper, Taylorsville, Murray, Riverton, Herriman, Bluffdale, Cottonwood Heights, Holiday, Millcreek, West Valley City, and South Salt Lake.  We also provide service to patients that come from the Utah County area and as far north as Logan, and even some from out of state…come experience the difference at The Institute!

Back Pain: 10 Tips for Prevention

August 22, 2016, 9:45 pm

We found a great article on Back Health from the website, VeryWell.com…enjoy!

Maintaining Good Back HealthChiropractic and Acupuncture, image of woman with arms wide and happy about her health

You can develop habits that promote and maintain good back health. Here are 10 suggestions as you go about your daily activities.

Lift Safely

Safe lifting involves using your legs to spare your back. Bend your knees, tighten your abdominal muscles, and keep the object being lifted close to your body. For more tips, see Safe Lifting Techniques, which provides an illustrated step-by-step guide.

It is also a good idea to be aware of unsafe lifting techniques, so that you can avoid them. Unsafe lifting techniques usually involve positions that will cause you strain when you add a load to them.

Minimize and Avoid Twisting Motions

The use of twisting motions should be carefully monitored, and scaled back or eliminated as appropriate. When lifting heavy objects, twisting should be avoided. When doing heavy work, such as housework, try to keep twisting to a minimum. In other activities, pay close attention to how you are moving your spine, as well as any warning signs such as pain or tightness, that may indicate trouble. Scale back on the twisting according to the warning signs your body gives you.

Drink Plenty of Water

Our bodies are comprised of approximately 70% water. Enough water keeps us fluid, rather than stiff. Drinking plenty of water enhances the height of intervertebral disks, keeping them the healthy shock absorbers they are. Water is necessary for nearly every bodily process so is good to have in generous supply, at least 6-8 8-ounce glasses per day. It is almost impossible to drink too much water.

Live an Active Life and Strengthen Your Abs

Exercise and activity keep the muscles of the spine strong. The most important muscles to strengthen to avoid back pain are the abdominals. Include stretching in your fitness program to avoid stiffness, which causes pain. Another reason to stay flexible is that stiff muscles are a precursor to injury.

Maintain a Healthy Weight

Maintaining a healthy weight is generally an excellent way to prevent all kinds of diseases and discomforts. For the spine, it avoids compression and loading of the intervertebral disks, prevents postural abnormalities, such as anterior pelvic tilt, and interrupts a sedentary lifestyle, with its accompanying stiff and/or weak muscles.

Find the Best Sleeping Positions

Finding a sleeping position that works for you can help you avoid placing unnecessary strains on your back or neck. Doctors tend to vary when recommending ideal sleep positions, so being guided by your comfort levels and using your own judgement are good accompaniment to his or her advice.

Warm Up

For those who exercise, and that should be everyone, warm-ups are a must. Warm-up means 5-10 minutes of light aerobic activity just prior to the exercise session. The purpose of a warm-up is to acclimate the muscles to a more intense activity level gradually enough to prevent injury, and therefore, pain. Recommendations by experts vary as to whether the warm-up period should include stretching.

Cool Down

The cool down period after an exercise period must include stretching. During cool down, your muscles are still warm from exercising, and are very receptive to stretching. Stretching will be less painful during cool down, as well. Stretching relieves muscle tightness, which is one cause of back pain. Stretching also helps to balance the action of muscles, enhancing ideal alignment, and relieving joint strain.

Purposely Interrupt Long Periods of Sitting

If you sit for long periods of time, force yourself to get up from your chair as much as your work environment will permit. Sitting loads the spine and compresses the disks, leading to disk problems. Slaving over a computer for long periods of time can also cause posture problems, such as kyphosis, and neck problems.

Information in this section is taken from Anne Asher’s 10 Tips for Preventing Back Pain. May 6, 2014. About.com Health Disease and Condition

Questions About Vitamins? Part 2 of 2

August 17, 2016, 1:12 pm

In Part Two Dr. Burrup answers the question: “How do I pick a GOOD vitamin supplement?” and tells you what to stop wasting your money on…

 

The Institute of Chiropractic & Acupuncture Therapy provides chiropractic, acupuncture, and other wellness care in Salt Lake City and surrounding areas including West Jordan, South Jordan, Sandy, Draper, Taylorsville, Murray, Riverton, Herriman, Bluffdale, Cottonwood Heights, Holiday, Millcreek, West Valley City, and South Salt Lake.  We also provide service to patients that come from the Utah County area and as far north as Logan, and even some from out of state…come experience the difference at The Institute!

Chiropractic: What Can It Really Do For Me?

August 13, 2016, 11:41 pm

Chiropractors have tremendous success treating neck pain, back pain, and headaches.  However, chiropractic can have a positive effect on many other health conditions not typically associated with chiropractic.

Many people come to The Institute of Chiropractic and Acupuncture Therapy because they have had little or no response to medical treatment or other chiropractic treatments.  Here are some common conditions we see in our clinic that have had successful outcomes with chiropractic:

Headaches              About the Doctor for square box        Chronic Fatigue Syndrome

Back and neck pain           Fibromyalgia

Auto injuries/whiplash        Hormone Imbalances

Sports Injuries                  Digestive issues

Depression                       Allergies

Arthritis

There are many different chiropractic techniques that can be used for adjustments.  At The Institute of Chiropractic and Acupuncture Therapy, some of the specific chiropractic techniques and methods Dr. Burrup has been trained in include Gonstead, Diversified, Thompson, Activator, Toggle Recoil, Nimmo, sports injury and extremity adjustment.

The goal of our clinic is to help our patients become empowered with their health, achieving their optimal wellness goals.  If you are suffering needlessly from pain, have a condition that has not responded well to medical care or other chiropractic treatments, or are trying to achieve optimal wellness in your life, chiropractic can help you on the road back to better health!

Dr. Trent Burrup is a chiropractor who provides care in Salt Lake City and surrounding areas including Sandy, Draper, South Jordan, West Jordan, Murray, and all other Salt Lake Metro areas. Come experience the difference at The Institute!

Chiropractic: Got a Pain in the Neck?

August 1, 2016, 5:01 pm

Neck Pain, woman holding neckl

Is it hard to look to the right or left? Is there a constant throbbing in your neck or head? Do you notice a “grinding” sound when turning your head?

Neck Pain is one of the most common reasons that people visit their chiropractic or medical doctor.  A common response to neck pain is taking pain pills or muscle relaxers. However, neck pain isn’t caused by a lack of medication!

Studies show that one of the most effective treatments for neck pain is chiropractic adjustments. A chiropractor can find the underlying cause of your neck pain.  Chiropractors use specific chiropractic adjustments to restore proper function of the neck.  With improved function, neck pain is often diminished or totally disappears, without drugs and their potential side effects.

Other remedies for neck pain include heat/ice and massage.  While these therapies can do a lot to decrease neck pain (and we highly recommend them!), they will not actually correct the underlying problem.  We recommend them in addition to receiving adjustments by your chiropractor.

You don’t have to live with Neck Pain!  Look into chiropractic today and see what it can to do help you!

For more information on Chiropractic and how it can help your Neck Pain, CLICK HERE.

The Institute of Chiropractic & Acupuncture Therapy provides chiropractic and wellness care in Salt Lake City and surrounding areas including West Jordan, South Jordan, Sandy, Draper, Taylorsville, Murray, Riverton, Herriman, Bluffdale, Cottonwood Heights, Holiday, Millcreek, West Valley City, and South Salt Lake.  We also provide service to patients that come from the Utah County area and as far north as Logan, and even some from out of state…come experience the difference at The Institute!

Image courtesy of freedigitalphotos.net