exercising

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What You Need to Know About Sitting While Working and in School

It’s no big secret that exercise is good for you. Many articles and books have been written and studies completed on the subject of physical fitness. However, lately it’s been discussed as to whether that five mile run or spin class is really enough. Is our work or school environment undoing any positive effort we put into staying healthy?

The short answer is YES. Human bodies were not built to sit for long periods of time. Our twenty-first century workplace — working behind a desk, typing on the computer, endless video conferences — unfortunately stacks against us to keep us on our… well, not our feet.

There are four harmful results on a person’s body that stem from sitting at work or in school all day.

Sitting for many hours each day takes a toll on our backs.

Working at a desk for many hours a day causes employees and students to stay in one position for an extended length of time. This puts a great deal of pressure on their backs. Over time, painful back and neck problems can develop and, if left untreated, continue to worsen.

Sitting also takes a toll on our waistline.

Obesity is at an all time high in the United States, and at least a good chunk of the reason is our sedentary lifestyle. Sitting for a long period (8 or more hours a day) decreases our metabolism, causing us to burn fewer calories. Excessive time at our desks can end up packing on the pounds.

Sitting can increase the chance of developing a life-threatening disease.

Studies show individuals with sedentary jobs have more health problems than their active counterparts. Cardiovascular disease and Type 2 diabetes are both examples of health issues that arise more often in people who regularly sit down most of the day.

Sitting can cause premature death.

This may sound melodramatic, but it’s true. As we talked about above, sitting for prolonged periods of time puts you at greater risk of diseases that may end up killing you. A study published in the Archives of Internal Medicine, “found people who sat for over 11 hours a day had a 40% greater risk of dying within three years from any cause than people who sat less than 4 hours a day.”

So, what should a sedentary office person do to improve their health and decrease the risk many hours of daily sitting causes?

  • Get on your feet! Schedule times during the day to stand up and walk around. If you can’t remember to do it, add an alarm on your cell phone. Even a couple minutes on your feet every hour will help balance prolonged sitting.  Dr. Ness recommends getting up to stretch for 1 minute 1-2 times per hour.  It is impossible to undo 8 hours of sitting by stretching 1-2 times per day.
  • Learn to sit correctly. When you must sit, make certain your chair isn’t causing more damage. Select a chair that is height and angle adjustable. The seat should support your lower body, and the back should fit the curves of your spine. Special bonus points go to chairs with lumbar support and that rock.

What else can I you do to reduce back and neck pain?

  • Visit your chiropractor. Back problems brought on by a job behind a desk are not going to magically go away, and can get worse over time. Make a chiropractor appointment, get examined, and work to correct the issue.
  • Invest in a standing desk. A growing trend is to turn a sitting job into a standing job. Desks that are taller have the ability to keep you on your feet longer, which will provide many health benefits in the long run.

Good health is one of our greatest assets, and it pays to protect it. By understanding the risks of a sedentary working environment, we can be proactive in increasing activity and promoting our individual fitness.

When you or a loved one needs more insight on how chiropractic can guide you toward a healthier lifestyle, give Dr. Ness a call. We’re here to help!

Dr. David Ness is a certified sports chiropractor practicing in NY since 1988. Dr. Ness is the official chiropractor for the football team at United States Military Academy at West Point since 2015.

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Adult 6 week core strengthening class

 

Do you have a stubborn back injury? Is your spine weak? Are you trying to prevent back and/or spine injuries?

Join Juli Colotti Exercise Physiologist and Dr. David Ness as they put together a 6 week program to help strengthen your core strength and stability. All exercises can be modified, and are intended for people coming off of injuries or dealing with current injuries.

Come learn the proper way to exercise and strengthen your core and improve your spinal stability.

Class space is limited to 10 people. The price is $80 for all 6 weeks.

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Youth Core Strengthening 6 week program

Do you have a child that is involved in youth sports? Does your child suffer from frequent injuries or pain? Dr. David Ness (Sports Chiropractor) is proud to introduce our youth sports core training class by Julie Colotti (Exercise Physiologist) starting November 9th. This will be a six week program designed by Julie Colotti and Dr. Ness to improve spinal strength and stability which is the foundation for an athletes performance.

The program is a 6 week program that will start on November 9th, for 7 weeks ( no class on thanksgiving). The program will focus on agility, endurance, strength, and stamina. If you are a basketball player, winter track, cross country, soccer, field hockey, football, baseball, softball, or lacrosse this program is for you. Stay healthy and injury free with proper conditioning.

Only 10 spots available!! $80 for 6 weeks.  Thursdays starting 11/9/17 at 5:15pm, 45 minute class.

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8 Wonderful Ways A Healthy Diet Benefits Your Life

It’s hard to turn on the television or cruise the internet without being bombarded with headlines about “Americans don’t sleep enough” or “one third of adults are obese.”

While stress, heredity, and smoking are all factors that play into a person’s well being, one of the biggest is a healthy diet. Choosing to eat healthy benefits the body in a number of key areas. Still gobbling up the pizza and slurping down the diet soda, unconvinced? See if these eight points about a healthy diet change your mind.

1. Strengthens and improves muscle function

Healthy muscles carry us where we want to go. The right foods, along with proper exercise, build and maintain muscle mass, maintaining strength and mobility.

2. Promotes a longer life

Feeding your body what it needs can add years to your life. Reducing stress is one way to promote health, and a healthy diet is another. Foods rich in minerals and vitamins build up every cell in your body, preparing it to fight illness and stay alive longer.

3. Enables richer years

An individual who is healthy maintains a higher level of physical activity and brain function than their less healthy peers. A stronger body provides a richer life with more unique experiences.

4. Makes you prettier

If you won’t eat healthy for your insides, maybe a better outside will motivate some dietary changes. We all want to be physically attractive. Healthy foods contribute to clear skin and shiny hair that no amount of high priced beauty products provides. Fueling the body with rich omega fatty and other healthy foods nourishes skin, hair, and nails.

5. Makes you smarter

Research shows certain dietary choices power up your brain to function at a higher level, and help everyday brain function. Introducing “brain foods” into your diet aid with memory retention and problem solving skills.

This is one of the best reasons to commit to a healthy diet of vitamin-rich foods, as a healthy brain allows a much more active and independent lifestyle, from working longer to being able to drive.

6. Decreases your injury risk

A high-functioning body with strong bones and muscles maintains balance, handles heavy loads, and holds up under stress better than its weaker counterparts. Muscles and bones lacking calcium and protein over time grow weaker.

This, unfortunately, causes the body to be less stable and more prone to injury. Falls, slips, and twists end up with more serious injuries if a person’s body isn’t strong and healthy.

7. Fights bad genes

If you are already worried about the cancer that runs on mom’s side or the heart attack risk that runs on dad’s side, take heart. While you can’t change your DNA, you can use a healthy diet to combat some of your genetic disposition to disease.

Ingraining a healthy diet into your life, as well as exercise and regular doctor checkups, helps minimize the risk of falling victim to your family’s predisposed illnesses.

If you end up with an illness, whether or not from heredity, a healthy diet….

8. Prepares you to fight illness

A nutrient-rich diet boosts a person’s immune system to be able to fight off infection and illness. When a person falls victim to a disease or other medical condition, their diet helps them fight it off so it hopefully doesn’t get worse and is cured quickly.

A healthy diet is integral to a long, happy life. Deciding to eat healthy and maintain that commitment consistently may seem like a big change in lifestyle at first, but it will benefit you and your loved ones in ways that are practically immeasurable.

Dr. David Ness is a sports chiropractor practicing in NY since 1988, and New Paltz, NY since 2002. Dr. Ness serves has served as the official chiropractor for the Army West Point football team since 2015.

 

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5 Key Ways Expectant Mothers Benefit from Chiropractic Care

Five Key Ways Expectant Mothers Benefit from Chiropractic Care

Pregnancy is an exciting, precious time in a woman’s life, full of new experiences. Unfortunately, the baby’s development brings about bodily changes that often wreak havoc on the back and joints, and end up causing pain. These issues also frequently cause issues during delivery, and increase the time it takes for the body to recover post-pregnancy.

Expectant moms benefit from chiropractic care in a number of ways. Here are five key ways chiropractic care helps alleviate the toll pregnancy takes on a woman’s body.

#1: Chiropractic keeps the spine in alignment.

Pregnancy adds significant additional weight to a woman’s body in a short amount of time. This change bears on the spine, frequently pulling it out of alignment.

When this happens, the pain can be quite severe. Chiropractic care during pregnancy works to keep the spine in alignment and all supporting tendons working optimally, to be better prepared and able to adequately support the extra weight.

#2: Chiropractic reduces need for pain relievers.

Most times, individuals experiencing moderate pain pop a couple of over the counter pain relievers and think nothing of it. However, pregnant women strive to avoid medications when possible.

Chiropractic adjustments decrease the underlying issues that cause pain, so the patient relies less on medications. Experiencing less pain as well as eliminating the need for pain killers is a win-win situation for expectant mothers.

#3: Chiropractic strengthens and repairs joints.

Pregnancy really beats up an expectant mothers joints. Chiropractic care for expectant mothers is a productive way to minimize the effect the large, protruding abdomen has on her hips, legs, and ankles.

Treating the body as a whole, chiropractic treatment works to strengthen the body and promotes healing of injured or strained areas.

#4: Chiropractic helps achieve pelvic alignment.

An aligned pelvis is critical to the birthing process, and increases the chances of being able to give birth naturally. According to the American Pregnancy Association,

“When the pelvis is misaligned it may reduce the amount of room available for the developing baby. This restriction is called intrauterine constraint. A misaligned pelvis may also make it difficult for the baby to get into the best possible position for delivery. This can affect the mother’s ability to have a natural, non-invasive birth.”

An experienced chiropractor can effectively align the pelvis before delivery, so the mother is able to deliver with little incident.

#5: Chiropractic increases the body’s ability to bounce back.

The healthier and stronger a woman’s body is before and during pregnancy, the easier it is to get back into shape once the baby is born. Eating right and safely exercising are effective ways to accomplish this.

Chiropractic care is also a valuable component to fitness. Expectant mothers who choose chiropractic enjoy better posture, less pain, and increased mobility, especially late in the third trimester.

This allows them to maintain exercise routines and be active longer than those suffering from back pain and achy joints. After the delivery, it’s easier to get back into a fitness routine, and into that red dress, if the new mother’s joints, back, and hips are aligned and functioning properly.

Chiropractic care can serve to reduce pain and increase the overall heath of expectant mothers, letting her relax and focus on the more pleasant aspects of pregnancy. Expecting women who commit to chiropractic care can look forward to a stronger body, the chances of a smoother delivery, and an easier recovery after the baby comes.

With over 28 years of experience Dr. Ness can help deliver quality pre and post natal care.

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Small Muscle Causes BIG Pain: Relieve Piriformis Syndrome with Chiropractic Care

A small muscle located deep in the buttocks, the piriformis muscle performs the essential function of rotating the leg outwards. Piriformis Syndrome is a painful condition that occurs when the piriformis muscle is tight and intrudes upon the sciatic nerve in the buttocks. Causing pain and tenderness and sometimes numbness in the buttocks, piriformis syndrome pain may also radiate down the sufferer’s leg, and in some cases, even into the calf.

Continue reading →

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3 Differences in Sprains and Strains & How Chiropractic Can Help

As experienced chiropractors, we like answering the questions we receive from our patients. A common inquiry is “what is the difference between a sprain and a strain?” Sprains and strains are injuries to the musculoskeletal system that are commonly diagnosed conditions, and are two separate issues people frequently mix up. We will attempt to explain away some of the confusion today.

Let’s look at three ways sprains and strains differ from each other.

1. Sprains and strains afflict different parts of the body.

According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIH), a sprain is a stretch or tear of a ligament which provides joint stability. A strain is a stretch or tear of a muscle or tendon in the area where it is turning into a muscle.

2. Sprains and strains are most often caused from different actions.

Falling or twisting the wrong way typically causes a sprain, because the movement forces a joint into an awkward position and ends up stretching or tearing the ligament. Twisting an ankle, falling down the stairs, or trying to catch yourself on an icy walkway are all ways to end up with a sprain.

A strain often results from overexertion or trauma, and repetitive movement. Lifting an item that is too heavy, jumping into an exercise routine that is too strenuous, or performing repetitive movements in either a sport or work are ways an individual can end up suffering from a strain.

3. Sprains and strains generally affect different areas of the body.

Sprains occur at parts of the body that are injured when falling or suddenly twisting. According to the U.S. National Library of Medicine, ankle sprains alone number around 2 million each year.

Ankles, wrists, knees, and fingers are all areas that are frequently sprained. Strains, on the other hand, commonly occur in the back, shoulder, or hamstring, as both of these areas are affected by overexertion or repetitive movement.

Although sprains and strains are different injuries, they do have some similarities. This is most likely why people get them mixed up.

Let’s discuss a few commonalities of sprains and strains.

Both share common symptoms.  Both injuries can bring on pain, swelling, and limited movement at the injury site. Both injuries also can result in scar tissue or adhesions in the injured muscle or tendon. The pain can be moderate or intense, depending on the severity of the injury. Sprains and strains both benefit from ice packs, rest, and elevation.

They can require surgery.  Most diagnosed strains and sprains heal on their own with time, but a serious tear can require surgery to repair. With both injuries, it’s important to visit a doctor if an individual experiences severe pain and swelling, and decreased mobility.

Both can benefit from sports chiropractic care.& Active Release Techniques  Chiropractors can work wonders on the neck and back, but Active Release Techniques can assist in lessening the impact of a strain or sprain injury, by removing adhesions in the injured muscle or tendon.

The benefits of seeing a sports chiropractor for both sprains and sprains are twofold. Chiropractic treatments promote healing of the injured area as well as help strengthen the areas around the injury to decrease the chance of future injuries.

Sprains and strains can sideline individuals from their activities, no matter if they are athletes or regular guys doing yard work. It’s vital to take steps to avoid sprains and strains in the first place.

Always properly stretch and avoid overexertion to prevent strains. Take pains to clear walkways and stairways to avoid falls or sudden twisting movements to decrease the risk of sprains.

If you end up with a strain or sprain, contact us for a consultation. We have extensive experience in working with patients suffering from sprains and strains from sports injury or overuse.

Dr. David Ness is a sports chiropractor practicing in NY since 1988, and New Paltz, NY since 2002. Dr. Ness is the official chiropractor for the football team at United States Military Academy at West Point since 2015. Dr. Ness also provides chiropractic care at Marist College and Vassar College during the school year.

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How Losing Weight Can Help Reduce Back Pain for Chiropractic Patients

Back pain is one of the most common and most troublesome problems that people experience. Eight out of 10 individuals will struggle with back pain during some point in their life, the US National Library of Medicine reports. Low and chronic back pain can be aggravated by many triggers. Mechanical stress, excessive strain, muscle weakness, poor sleeping position, lack of exercise and excessive weight could all contribute to making the situation worse.

The good news is that chiropractic ranks among the most popular and effective treatment options available today for back pain. Through the chiropractic adjustment, chiropractors not only help ease the pain but also work toward correcting the problem. According to chiropractors, spinal adjustments can deliver even better results when combined with weight loss.

In today’s article, we’ll exam the following:

  1. How Obesity and Back Pain are Related
  2. How Weight Loss Helps Reduce Back Pain
  3. Improving Back Health through Chiropractic

How Obesity and Back Pain are Related

Individuals that are classified as overweight or obese are much more likely to experience back pain than people that aren’t according to the American Obesity Association.

Obesity prevents individuals from engaging in everyday physical activities, as well as healthy exercises. These are essential for strengthening the core muscles. A stronger core can take some of the burden away from the back, thus making back pain less likely.

In addition, the spinal discs becomes excessively burdened in the case of obese individuals. This is because it’s trying to compensate for the additional weight, which can cause tilting and uneven stress. Both of these can contribute to serious and chronic back pain. Thus the reason obesity is one of the most prominent aggravating factors in the case of lower back pain.

How Weight Loss Helps Reduce Back Pain

According to weight loss experts and chiropractors, weight loss can contribute to partial or complete reduction in the back pain symptoms. The research on the connection between weight loss and back pain is still insufficient but numerous practitioners report that they’ve seen cases of patients experiencing serious reduction in pain after losing weight.

Obviously, this occurs because the extra weight is taken off the spine. As a result, the spine doesn’t experience further stress. Especially when a chiropractor realigns the vertebral column through multiple sessions of chiropractic adjustments.

According to the American Spine Society, individuals that stay within 10 pounds of their ideal weight are the ones least likely to experience spinal problems, particularly chronic lower back pain.

Improving Back Health through Chiropractic Care and Physical Activity

The combination of exercise and chiropractic care can produce noticeable, long-term improvements in spinal health.

Besides aiding in weight loss, exercise is also great for strengthening the core muscles and guaranteeing a proper distribution of the body’s weight throughout the spine. Stronger muscles, less weight and better posture will provide amazing long-term benefits for chiropractic patients that suffer from back pain.

If you need more pointers on how to incorporate weight loss and exercise in your daily routine, speak to your local chiropractor. He or she is more than competent to guide you along the way. If you aren’t currently seeing a chiropractor, give Dr. Ness a call. We’re here to help!

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5 Exercise Tips For Chiropractic Patients To Speed Healing And Maintain Health

Female runner jogging during outdoor workout on beach.

Chiropractic care is designed to alleviate pain and restore the body to its natural balance. For chiropractors, injury prevention is key for a healthy body. Good practices combined with solid exercises creates toned muscles that protect the body and spine from harm. While each patient receives exercise instructions for their specific condition, the following exercise tips for chiropractic patients apply to everyone.

Do Take Time To Warm Up Before Exercising

Before starting any exercises, it’s important to warm up. A series of dynamic moves will boost your heart rate and heat up the muscles that you will be using during your work out.

Select whole body movements such as leg lunges paired with arm motion or walk in place while raising and lowering your arms. Once you’ve warmed up, you can safely stretch without risk of injury.

Introduce Ergonomics Into Your Home And Work Space

One of the most important exercise tips for chiropractic patients is to take steps to keep your body in alignment as you move through your day. In the workplace, check with an ergonomics consultant to ensure proper positioning, especially if you spend most of the day seated or doing repetitive tasks.

A comfortable chair reduces muscle strain and prevents injury. Make sure that your feet sit firmly on the floor and that lumbar support is in place. Also, make sure you get up frequently at work to stretch. If possible set up a standing desk. At home, you should have a good mattress and supportive furniture.

Choose The Right Shoes

Before you buy your next pair of shoes, check for proper arch support, stability, flexibility, and comfort. During your test drive, make sure that the shoes feel firmly in place as you move through your entire range of motion for a stable gait during wear.

Footwear should be flexible enough to give easily at the base of the toe for a smooth gait, and there should be cushioning at all the right places with plenty of room for the toes to move, and proper arch support. Shoes that properly fit your feet means that your walk will be more natural and healthy during exercise and in daily motion.

Sit And Stand With Posture In Mind

Perhaps the biggest reason that these exercise tips for chiropractic patients are so important is that strong and flexible muscles will help you have good posture. Be mindful of the following as you move through your day:

  • When sitting, your feet should be on the floor, your shoulders should be relaxed, and your forearms should remain parallel with the ground.
  • If you will be standing for a time, make sure that you maintain posture by tucking your stomach muscles in.
  • When standing for an especially long period of time, be sure to shift your weight from one foot to the other and from the heels to the toes and back again.

These simple tips for maintaining good posture will passively work your muscles and result in a healthier spine.

Passive Stretches For Large Muscles

Finally, it is important to target large muscle groups with passive exercises. Use your weight to slowly stretch your hamstrings, your piriformis, and your entire back. Passive stretching is gentle and relieves stress points that cause back pain. These gentle exercises provide a great deal of relief and are easily adjusted to suit your current ability.

Dr. Ness will work with you to design an exercise program that is optimal for you. Be sure to follow through with the plan and include these tips in your regular work out to experience the joy of healing from chiropractic care.