While many of us want to live as long as possible, we don’t take enough action to make it happen. Living longer comes from taking care of our physical, emotional, and mental health, building relationships, and giving our bodies the right nutrients. Health And Wellness Clinic wants to help patients have less bodily pain, improve mobility, and live a long healthy life. Below are tips for living longer and how you can be a more healthy adult. 

1- Keep A Consistent Sleep Schedule

Many people know the saying, “You can sleep when you’re dead” but sacrificing too much sleep could actually aid in cutting your life short. Getting quality sleep is important to keeping your body and brain healthy. Research has shown that having a consistent sleep schedule can help aid in living longer. 

Too little sleep leads to inflammation and an increased risk of obesity, diabetes, and heart problems. Interrupted or limited sleep can also lead to depression or undiagnosed health conditions. If you want to live longer, get 7 to 8 hours of quality sleep. 

2- Get Some Extra Vitamin D But Not Too Much Sun

There are many benefits of Vitamin D including it being linked to longevity. Getting just the right amount of Vitamin D can help your health but it is important to not only rely on sunlight for this vitamin. More time in the sun can increase the risk of skin cancer, so if you are needing extra Vitamin D, ask your doctor about supplements. 

3- Stay Hydrated

Drinking plenty of water will help limit issues like colon cancer, bladder issues, and kidney failure. Drinking water and making sure you are hydrated will also help limit overeating. Limiting calorie intake can help reduce obesity or diabetes which can limit your chance of living longer.

4- Let Go Of Stress

Letting the stress of life and work build up can affect your mental and physical health. When you are so overwhelmed that your health is declining or you feel like you are losing control, it is time to consult a doctor. Limiting situations that trigger stress will help you become healthier. Keeping stress from building up in your shoulders, neck, and limbs will help you limit pain. Stress will cause the body to mimic symptoms of other severe illnesses once it takes over your life. Let go of grudges, limit work burnout, and practice meditation to limit your stress. 

5- Take Care Of Your Health

While all of these items involve taking better care of your health, visiting a doctor regularly, going to dental checkups, seeking therapy, or practicing meditation will help ensure that your health stays in the best shape. Living longer starts with taking action to monitor your health and follow health guidelines from doctors. 

6- Avoid Smoking

Smoking is really damaging to your lungs and body. Cigarette smoking accounts for 80 percent of all lung cancer deaths. Smoking is often used in times of stress, so limiting stress and cutting down on smoking can add years to your life. Adjusting your overall lifestyle can be hard, but it will be worth the cost. Reducing smoking will help you feel more energetic and be able to stay physically active. 

7- Build A Strong Social Circle

Social support from friends and family is essential for humans. A strong social circle can help reduce stress, limit your risky behaviors, and keep you motivated to stay healthy. Those who interact with others in meaningful ways tend to have more of a purpose and are known for living longer. Loneliness can lead to heart problems, stroke, obesity, high blood pressure, depression, and anxiety. 

Live A Better Life With Chiropractic Care

Health And Wellness Clinic offers manual therapies to help people feel their best. Our chiropractors can help you heal from the pain that has occurred from injury or inflammation. We also offer massage therapy that can help limit stress and soft tissue injuries. We discuss your past health history, your goals, and what your lifestyle looks like. We make a customized treatment plans for each patient because everyone has unique needs. 

If you want to have better mobility and flexibility and are looking for tips for living longer, Health And Wellness Clinic can help. Even if you are not currently experiencing symptoms, chiropractic care can still improve your life. Contact us to schedule your first appointment now!

More and more people are working desk jobs or less intensive jobs that can affect your back, neck, and spine. Sitting all day at a desk can affect your posture and lead to aches and pains throughout your body. Health and Wellness Clinic recommends chiropractic care and desk stretches together in order to limit common symptoms of back pain. Here are some stretches that can be done while sitting at your desk to help gain more blood flow in your muscles and wake you up for the rest of your work day. 

Benefits Of Stretching

Taking some time out of your work day to complete some desk stretches or take a walk can give you benefits for the rest of your work week. Stretching helps to increase blood flow to your extremities which can help limit the risk of blood clots and pain. 

Stretching during the middle of the work day can make you less tired by increasing heart rate and blood flow. Proper stretching will give you a more revitalized mind. 

1- Chest Stretch

A lot of us start to hunch forward and lean while working at our desks which can lead to bad posture and spinal issues. The chest stretch can help improve your posture and helps with shoulder problems.

To complete the stretch, you will need to stand with your feet shoulder-width apart or be seated in your chair with your feet still spread apart. Move both of your arms behind you and lace your finger together and lift the arms gently. You should feel the stretch in your chest and then hold for 10-30 seconds. 

You can complete this stretch 5 to 10 times or use a resistance band to help you increase the stretch you feel. 

2- Upper Back Stretch

Upper back desk stretches will help move the muscles and get the blood flowing through the shoulder blades and traps. Start by sitting straight up in your desk chair, and stretch your arms straight out in front of you with both your palms facing away from each other. Next, cross your arms so your palms are pressed together. Contract the abs and round the back, reach away with your arms as your head relaxes. Imagine you’re curving up and over an exercise ball. 

3- Spinal Twist

This is a great stretch to do at your desk if you feel a lot of lower back pain. The twisting motion can be a gentle way to work out some of that tension and strengthen your core. 

Start with your feet flat on the floor and contract the abs gently while you rotate your torso to the right. You can brace yourself on the back of your chair to help deepen the stretch as well. Only twist to where it feels comfortable. Keep your back straight while you stretch and hold the twisted position for 30 seconds. Then repeat on the left side. 

4- One Arm Hug

Take one arm and hold it across your body (holding it at your shoulder). Use your other arm to push your arm back at the elbow. You should feel a pull on the outside of your bicep. Hold for around 30 seconds and repeat 2-3 times for each arm.

Using these stretches is great for workers who do a lot of typing. It is also a small stretch that will not be as noticeable by surrounding co-workers. 

5- Wrist Stretch

The wrist stretch is another good option for writers or workers that do a lot of typing and don’t have proper ergonomics. You can complete the stretch while sitting at your desk by pressing your palms together in front of your chest and holding for 15 seconds. Apply slight pressure to feel more of a stretch. Then put the back of your hands together for a stretch on the other side of your wrist. Hold both positions for 15 seconds and repeat it up to 5 times. 

6- Hamstring Chair Stretch

This stretch will require a little more room but is completed while sitting in your office chair. Put your legs straight in front of you with your heels touching the ground and your toes pointed up. Bend at your hips and fold your body toward your toes. Keep your back straight while you bend and hold for 30 seconds when you can not bend any farther. 

7- Neck Stretch

Looking at a computer screen all day can cause neck tension in many adults. Over multiple days or weeks, you may start to feel tension more often and even get headaches. The neck stretch is done by keeping your back and shoulder straight and grabbing the sides of your chair. Then gentle pull while you tilt your head to the left and the right. You should feel a slight pull on the sides of your neck. Hold the position for 10-15 seconds and repeat up to 10 times on each side. 

Chiropractic Care From Health And Wellness Clinic

Our team wants to help improve a variety of issues and help you heal from injuries. No matter what symptoms you are experiencing, we offer chiropractic adjustment, exercise rehab, and pediatric care. Our clinic also now offers massage and cryotherapy for patients who have not found enough relief through chiropractic alone. Stretches can help you keep the progress you are making in chiropractic adjustment and improve your posture. Contact us through call or text at (801) 784-4807 to learn more about scheduling an appointment.

Wearing a backpack for multiple hours a day can lead to shoulder and back pain. Choosing the right backpack, purse, or shoulder bag can help to limit the back pain you experience in adulthood and old age. Not all backpacks are created equal, but many of them can be adjusted or worn differently to help keep your spine in the proper position. 

1- Buy The Right Size Backpack

Choosing a backpack that is the right size for your body will help limit back pain. Your backpack or your child’s backpack should never go 4 inches below your waistline. A true-to-size backpack will also evenly distribute the weight of items evenly depending on your height and weight. 

2- Don’t Overload Your Bag

Many people like to stuff multiple books into their backpacks and carry water bottles, pencil pouches, lunch boxes, and more. Overloading the bag will weigh it down and make the weight sit lower on your back. This can lead to neck pain and back pain. 

It is recommended that the contents of the backpack and the backpack itself be no more than 10% of the student’s body weight. Lighten the load by switching to digital versions of textbooks and having them all on one lightweight tablet. Avoid carrying a water bottle in one of the outside pockets and instead, carry it in your hands, or fill it up when you get to your location. Utilize lockers, cars, or another storage facility on campus to alleviate carrying all your items to each class. 

3- Pay Attention To How You Pick Up Your Bag

Many backpack wearers may not think much about how they lift their backpacks or how bending down to pick them up can impact their spine. Bending and lifting your back can cause inflammation or bulging discs in the future. You want to pick your backpack straight up and lift it with your legs.

4- Don’t Wear It With Just One Strap

By wearing a heavy backpack with just one strap, you disrupt the weight distribution and alter your posture. Choosing a backpack that looks good off the shoulder may make you feel cool, but down the road, you could be cursing yourself for your neck or back pain. Wearing a heavy load on just one shoulder can be painful, especially if your backpack straps are not wide enough or don’t have proper padding. Limit divots in your shoulders, neck pain, and lower back pain by wearing your backpack the way it was meant to be worn.

5- Consider A Backpack With Wheels

If you have to carry a heavy load, or you can’t find a well-fitting backpack for your child, consider choosing a backpack with wheels. Not only will this take the weight off your back and shoulders, but it may allow you to carry more. Wheel backpacks have come a long way, and you may be able to double them as a carry-on when traveling. 

6- Wear It High And Tight Against Your Back

Choosing a backpack that fits is only half the battle. Once you have found one with two-inch straps, a possible chest clip, and one that fits the size of your body, you need to wear it in the proper place. Backpacks should be worn high on your back (remember the bottom should hit no lower than your waistline) and should sit snuggly against your spine. Wearing your bag low and loose will lead to back pain, bad posture, and other health problems. 

Limit Back Pain With Health And Wellness Clinic

For adults, teens, or children that are experiencing back pain, Health And Wellness Clinic can provide relief. No matter the cause of your back pain, we have chiropractors who can help realign your spine and reduce inflammation.

Chiropractic treatment can be helpful in other areas of your life as well. Chiropractic can help improve posture, limit migraines, reduce the risk of surgery, and more. Our team at Health And Wellness Clinic wants to help you live your life pain-free. Gaining more motion, limiting pain, and giving you better posture will boost your physical health. Choosing a backpack that helps prevent back pain can be a good place to start, but other genetic dispositions may make back pain inevitable. 
Visit our office or fill out our contact form to learn if chiropractic with our office is right for you. We will answer any questions you have in a timely manner.