All Posts tagged posture

What is Perfect Posture?

What is Perfect Posture?
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The Importance of Good Posture

Good posture not only makes you look better, it also delivers increased energy, better breathing, improved circulation, and less wear-and-tear on your joints. It’s an investment in both your appearance and your health.

Posture

What is Perfect Posture?

The secret to good posture is maintaining the spine’s natural curves. If your spine is not properly aligned, your muscles and ligaments have to work harder to keep you upright and this can result in strain and pain.

When you slouch, you also put pressure on your lungs and stomach. This can affect breathing and digestion, as well as blood flow.

Does your posture pass the test?

Use a three-way mirror or have a friend help you check out these markers:

  • When standing: your head, shoulders, hips and ankles should line up, one comfortably above the other. Your knees should be slightly bent and your feet should be shoulder-width apart or more.
  • When looking at your back: are your shoulders and hips level or is one side higher than the other? Does your head tilt to one side or the other? Does one shoulder blade seem to be more prominent than the other? Do the muscles of the back seem more developed on one side, compared to the other? A healthy back should be symmetrical.
  • When looking from the side, your neck and low back should curve to the front of your body, and your mid-back and pelvis should curve to the back. Postural distortions in the curves of your spine mean stress and strain on your back.

Tips for Standing Tall

  • If you use a bag or briefcase with a single shoulder strap, choose a strap that is long enough to place over your head and rest on the opposite side from the bag. This helps distribute the weight of the bag evenly and prevents distorting your posture.
  • High heels throw your spine out of alignment, making good posture difficult and often leading to low back pain. A low-heeled, supportive shoe is best, but if you are devoted to your fashion footwear, try to restrict the height to no more than two inches.
  • Try not to sit in any one position for a long period of time. Take a quick stretch break or change positions every 30-45 minutes. For a quick and easy spinal stretch, stand up and raise your arms above your head.
  • Strengthening your core back and abdominal muscles will help promote good posture by keeping your spine well supported.
  • Check out the posture medic. It is a great tool to assist with proper form for the upper back.

Canada’s chiropractors are specialists in back health. If you are concerned about your posture, consider an evaluation.

-Provided by Ontario Chiropractic Association

 

Dr. Luciano Di Loreto graduated from the Canadian Memorial Chiropractic College (2010) as a Doctor of Chiropractic and obtained a certificate in Medical Acupuncture at McMaster University (2010). At his practice located in Vaughan, Ontario, Canada, Dr. Luciano Di Loreto combines evidence-based chiropractic care with a multidisciplinary and collaborative approach to health care. He is an approachable, passionate, and diligent practitioner with a focus on delivering exceptional acute, preventative, rehabilitative and supportive care for a variety conditions relating to the muscle, nerve, and bone. During his spare time, Dr. Luciano Di Loreto takes pleasure in spending time with his family and friends. He enjoys fishing and playing sports.

Fit for Life Wellness & Rehabilitation Centre is a health clinic located in Vaughan, Ontario, just north of Major Mackenzie on Weston Road (Located in the Vellore Medical Centre & Walk In Clinic). If you have questions for Dr. Luciano Di Loreto & Associates, please contact us and we will get right back to you promptly with information on your conditions/concerns.

MEDICAL DISCLAIMER: The following information is my personal notes about this subject matter. It is intended for informational purposes only. Consult a health practitioner to help you diagnose and treat injuries of any kind.

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How do I fix my chair at work to avoid strain?

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SITTING DOWN ON THE JOB

Does your job find you sitting most of the day?

While sitting can seem restful, keep in mind that staying in any one position for long periods of time can cause strain and injury to your muscles, joints, tendons and ligaments. Sustained sitting can take a toll on your neck and lower back – steady compression on the spinal discs hinders their nutrition and can contribute to premature degeneration.

So, if you have to sit at work, what can you do to stay pain-free? Help take the load off your back with these tips:

Take frequent breaks

First, ensure that you take regular breaks from sitting. Get up, take a short walk outside or around the office, and stretch.

Posture perfect

Next, pay attention to your posture. Sitting incorrectly puts strain on your lower back, decreases blood flow to your working muscles and accelerates fatigue. Practise “active sitting” with your feet flat on the ground in front of you, your back straight, your shoulders squared and your chin parallel with the floor. This posture will strengthen the “core” muscles of your abdomen, sides and back to reduce the strain on other areas. The stronger your core muscles, the easier it will be to maintain good posture.

Choose a good office chair

What’s most important in preventing injury and strain is to be able to easily vary your sitting positions throughout the day. An investment in a good office chair can help a lot. The right chair for you should:

  • Be easily adjustable to suit your size
  • Adapt to support your spine in various working positions
  • Have a backrest that supports your lower back
  • Have armrests, if they are appropriate to your work
  • Have a front edge that curves downward to promote proper posture

Stability balls

One recent trend is to use a stability ball at the office. While a ball is a great tool to help you tone your abs at home or at the gym, it should not replace a good chair at your work station. If you do bring the ball to work:

  • Use the ball only for short periods
  • Use your abdominal, back and side muscles to maintain straight posture
  • Stop when your muscles feel tired

Sitting on a ball instead of a chair can actually increase the pressure on your back, especially if your core muscles aren’t strong. So, sitting a long time on the ball may lead to greater discomfort in your lower back. Do not use a ball if you have osteoporosis, balance or low back problems.

Remember, stability balls are not for everyone; consult a chiropractor if you have any pre-existing injury or health problems that could impact your balance or stability.

Provided by: Dr. Luciano Di Loreto, HBSc., D.C. & Associates

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Dr. Luciano Di Loreto graduated from the Canadian Memorial Chiropractic College (2010) as a Doctor of Chiropractic and obtained a certificate in Medical Acupuncture at McMaster University (2010). At his practice located in Vaughan, Ontario, Canada, Dr. Luciano Di Loreto combines evidence-based chiropractic care with a multidisciplinary and collaborative approach to health care. He is an approachable, passionate, and diligent practitioner with a focus on delivering exceptional acute, preventative, rehabilitative and supportive care for a variety conditions relating to the muscle, nerve, and bone. During his spare time, Dr. Luciano Di Loreto takes pleasure in spending time with his family and friends. He enjoys fishing and playing sports.

Fit for Life Wellness & Rehabilitation Centre is a health clinic located in Vaughan, Ontario, just north of Major Mackenzie on Weston Road (Located in the Vellore Medical Centre & Walk In Clinic at 10395 Weston Road, Unit A., Woodbridge Ontario L4H 3T4). If you have questions for Dr. Luciano Di Loreto & Associates, please comment or email us and we will get right back to you promptly with information on your conditions/concerns.

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What is a good pillow?

What is a good pillow?
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A GOOD PILLOW

Often my patients ask; doc, can you recommend a good pillow?  This question is simple to answer – one that feels comfortable.  After a pause, I typically receive a follow up question – how much do I need to spend to find a good comfortable pillow?  My next answer is even less specific than my – it depends on you and your body.   Sometimes a less expensive pillow works well for someone in comparison to a higher quality more expensive pillow.  It all depends on you (your posture, preference, sleep patterns, etc.) and what you are looking for in a pillow…Here are some tips below that will help find the right pillow for you!

A good pillow for sleeping should be comfortable to lay your head upon, but most importantly it must support your neck keeping it in alignment with the rest of your spine. There are many different pillows on the market today from traditional feather and fiber ones to shaped pillows, memory foam and buckwheat pillows. It can be difficult to know what to choose.

There is no one “best” pillow for everyone. Try these tips to pick the pillow that’s right for you.

  • Choose a size of pillow suitable for your body size or frame. The pillow should cover the entire back of your neck to avoid putting pressure on your spine.
  • Try out the pillow. Most pillows are packaged in a plastic wrapper so you can lay it on a display bed in the store and put your head on it. This is the best way to find out if you are on the right track.
  • A hypoallergenic pillow is a must if you suffer from allergies, but it is also a good choice for anyone.
  • Buckwheat filled pillows have become increasingly popular. Buckwheat is hypoallergenic, it will mold to the contours of your head and neck providing good support, but it will also change shape when you move.

A good quality, supportive pillow provides many benefits including a better night’s sleep, improved circulation, fewer aches and pains and even reduced snoring. Take your time and choose carefully. Your neck and back will thank you for it!

Dr. Luciano Di Loreto, D.C. HBSc., & Associates

Chiropractor & Acupuncture Provider

www.fitforlifewellnessclinic.com

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Dr. Luciano Di Loreto graduated from the Canadian Memorial Chiropractic College (2010) as a Doctor of Chiropractic and obtained a certificate in Medical Acupuncture at McMaster University (2010). At his practice located in Vaughan, Ontario, Canada, Dr. Luciano Di Loreto combines evidence-based chiropractic care with a multidisciplinary and collaborative approach to health care. He is an approachable, passionate, and diligent practitioner with a focus on delivering exceptional acute, preventative, rehabilitative and supportive care for a variety conditions relating to the muscle, nerve, and bone. During his spare time, Dr. Luciano Di Loreto takes pleasure in spending time with his family and friends. He enjoys fishing and playing sports.

Fit for Life Wellness & Rehabilitation Centre is a health clinic located in Vaughan, Ontario, just north of Major Mackenzie on Weston Road (Located in the Vellore Medical Centre & Walk In Clinic). If you have questions for Dr. Luciano Di Loreto, please comment and we will get right back to you promptly with information on your conditions/concerns.

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