Healthcare researchers and providers alike are growing increasingly concerned that American kids are suffering from back pain earlier in their lives and in larger numbers than ever before.  And experts closest to the problem believe that overweight, improperly designed, and misused backpacks may be a big part of the reason why.

Short-Term Injuries and Longer-Term Concerns

With an estimated 40 million school-age children carrying backpacks in America, it’s not surprising that there are some book bag-related injuries every year.  Since 2000, the U.S. Product Safety Commission has reported that children and their backpacks make roughly 7,000 trips to the emergency room annually.  However, many observers believe that the real toll is actually far higher since the vast majority of such injuries go unreported and many kids are treated by a family doctor or not treated at all.

While it is not clear how many acute injuries actually result from wearing backpacks as opposed to tripping over them or being hit by them, doctors who treat back problems regularly—especially chiropractic physicians—see worrying signs that heavier backpacks are setting the stage for more serious health issues in the future, including chronic back, neck and shoulder pain.  Some chiropractors estimate that as many as 75% to 80% of the teenage patients they treat have postural problems directly related to overweight backpacks.

Why the Heavier Bags?

Across the past ten years, several factors have come together to increase the amount of weight young students are carrying in their book bags:

• Increases in the amount of homework being assigned to students at a younger age typically mean more heavy books carried between home and school.

• A trend toward removing lockers and individual desks from schools in many cases requires kids to carry all their belongings with them during the day.

• Reduced time between classes or fewer trips to the locker can mean heavier loads for students.

• Longer school days or increased participation in before-school and after-school activities often translates into more supplies and equipment as well as more time wearing the backpack.

The American Academy of Orthopedic Surgeons recommends that a backpack should not be any heavier than 15% of a child’s body weight.  But as early as 2001, researchers at Simmons College in Massachusetts found that 55% of the 345 children they studied were carrying backpacks that exceeded the recommended weight limit, often by a substantial amount.  One third of those students said that they had already experienced back pain.  Today, the American Chiropractic Association advises parents to limit the weight of a child’s backpack to no more than 5% to 10% of body weight.

Warning Signs

If you see any of the following signs, it may be time to lighten the load, help your child choose a different backpack or talk about how it’s being used.

• Pain in the back, neck, shoulders or knees
• Red marks left on shoulders by backpack straps
• Tingling or numbness in the arms
• Trouble getting the backpack on or off
• Bending forward or “hunching over” to shift weight from the shoulders to the back

Choosing the Right Backpack and Using it Correctly

A good quality backpack with proper ergonomic features doesn’t have to be expensive.  They’re available at many sporting goods stores and discount outlets.  Experts offer the following advice:

• Get the size and fit right first.  The right backpack should fit between the top of your child’s shoulders and lower back.  Bigger is not better, since having more space available creates the potential for a heavier backpack.

• Find one with shoulder straps that are wide, padded and adjustable.  These distribute the weight more broadly across the shoulders and chest while allowing the backpack to be fitted snuggly to your child’s body.

• For older students, consider a backpack with chest straps and a hip belt.  Chest straps and a hip belt redistribute weight even further and bring the pack closer to the wearer’s body.

• Look for a padded back that will add comfort and protection.

• Choose a backpack with multiple smaller compartments.  These help distribute the weight inside the bag and keep it stable.

Once your child has the right bag, it’s just as important to encourage him or her to use it correctly.  Chiropractors and physical therapists generally agree that means wearing it on both shoulders with the straps tightened so that it hangs no more than four inches below the waist.

How Your Chiropractor Can Help

Using a backpack should not cause any pain or discomfort under normal circumstances.  If your child is showing signs of back, neck or should pain, we encourage you to call your chiropractic physician today.  In addition to addressing any current problems that your child may be experiencing, your doctor of chiropractic can recommend an exercise program designed to strengthen muscles, and improve posture and coordination.  He or she can also offer instruction about good nutrition and sleep habits that will support your child’s healthy development.

Neck pain is one of those conditions that affect most people at some point during their lifetime. All you have to do is ask just about anyone, “…have you ever had neck pain?” Then again, maybe you shouldn’t since you’ll probably get overloaded with way too much information from several people willing to share every little detail with you. Because of the way we are anatomically built, the neck is particularly vulnerable to injury (it has to hold up an average head weight of 15 pounds which can be quite a job, especially when we slump or slouch and that 15 pound weight falls forwards). Injury to the neck can result in minimal symptoms all the way to complete disability, making it one of the most common reasons people see doctors of all varieties for help.  Couple neck pain with headaches and now you have a real potential for disrupting lifestyles. With simple causes like poor posture, stress, work station problems or long hours at a computer, not to mention anxiety, depression and more, it’s no wonder ost of us have needed help for neck pain at some point in time.  So, the question remains, “…what can I do about it?”

From a chiropractic standpoint, manipulation, massage and other soft tissue techniques, and several forms of physiological therapeutics (such as ultrasound, electric stimulation, light – low level laser therapies), all work great!  But, instead of (or, in addition to) things that WE do to you, let’s discuss things we can teach YOU to do on your own. There is a long list of aids that help neck pain that you can self-manage, of which some include: a home traction device, cervical pillows, exercises, posture retraining, stress management, work station modifications, work / job analysis and subsequent modifications, and more. Most important is that YOU are in control of your own management program. All you need is a little motivation (your job) and proper training (our job). Many of these “self-help approaches” include an apparatus or device of some sort, which are technically coined, “hard durable medical supplies.” More specifically:

1. Cervical traction units include (but are not limited to) inflatable collars, seated over-the-door traction units, laying on the back varieties, as well as towel traction. The concept here is that you are stretching the neck vertebra apart and if it’s done proper, it should feel good! Don’t do it if it doesn’t or, reduce the weight until it does feel good. Another type of traction is placing a fulcrum (dense foam triangle) behind the neck while lying allowing the head to hang off the edge of the bed.
2. Cervical pillows share the common concept of being contoured to fit the neck and head.  These are thicker on the edge so the gap between the neck and shoulder point is filled in so the head is pointed straight ahead. There are many types of contoured pillows including water pillows, foam, inflatable, buckwheat, rice, and other types. However, a word of caution is in order: you may not like it at first as it can take 3-4 nights to get used to it. But, once you do, you’ll miss your pillow when you’re not able to travel with it. 
3. Exercises. Place your hand against your head and push into the hand, allowing the head to “win” as you move through the full range of motion (forwards, backwards, sideways and rotation). Don’t forget stretching, other strengthening exercises, and fine motor control exercises are important as well. We’ll have to pick this topic up again in the near future.

We realize that you have a choice in where you choose your healthcare services.  If you, a friend or family member requires care for neck pain give us a call today at (703) 912-7822 or visit us at Chiropractor in Springfield, VA.

What is Active Release Technique (ART)?

 ART is a patented, state of the art soft tissue system/movement based massage technique that treats problems with muscles, ligaments, fascia and nerves. Headaches, back pain, carpal tunnel syndrome, shin splints, shoulder pain, sciatica, plantar fasciitis, knee problems, and tennis elbow are just a few of the many conditions that can be resolved quickly and permanently with ART. These conditions all have one important thing in common: they are often the result of overused muscles.

 How do overuse conditions occur?

 Over-used muscles (and other soft tissues) change in three important ways:

•  acute conditions (pulls, tears, collisions, etc)
•  accumulation of small tears (micro-trauma)
• not getting enough oxygen (hypoxia)

 Each of these factors can cause your body to produce tough, dense scar tissue in the affected area. This scar tissue binds up and ties down tissues that need to move freely. As scar tissue builds up, muscles become shorter and weaker, tension on tendons causes tendinitis and nerves can become trapped. This can cause reduced range of motion, loss of strength, and pain. If a nerve is trapped you may also feel tingling, numbness, and weakness.

 What is an ART treatment like?

 Every ART session is actually a combination of examination and treatment. The ART provider uses his or her hands to evaluate the texture, tightness and movement of muscles, fascia, tendons, ligaments, and nerves. Abnormal tissues are treated by combining precisely directed tension with very specific patient movements.

 These treatment protocols – over 500 specific moves are unique to ART. They allow providers to identify and correct the specific problems that are affecting each individual patient. ART is not a cookie-cutter approach.

 What is the history of the Active Release Technique?

 ART has been developed, refined, and patented by P. Michael Leahy, DC, CCSP. Dr. Leahy noticed that his patients’ symptoms seemed to be related to changes in their soft tissues that could be felt by hand. By observing how muscles, fascia, tendons, ligaments, and nerves responded to different types of work, Dr. Leahy was able to consistently resolve over 90% of his patients’ problems. He now teaches are certifies health care providers all over the world to use ART.

Dr. Sullivan a chiropractor in Springfield, VA  is an elite provider of Active Release Techniques and utilizes a functional approach combining Active Release Techniques, Graston Technique, Chiropractic Care, Spinal Decompression and functional rehabilitation for a complete approach.  To schedule your Active Release Techniques call us today at (703) 912-7822 or visit us http://www.NovaChiroWellness.com

Back pain is pervasive among American adults, but a new and disturbing trend is emerging. Young children are suffering from back pain much earlier than previous generations, and the use of overweight backpacks is a contributing factor. In fact, the U.S. Consumer Product Safety Commission reports that backpack-related injuries sent more than 7,000 people to the emergency room in one year alone.

In our chiropractic office in Springfield, VA, we have noticed a marked increase in the number of young children who are complaining about back, neck and shoulder pain. The first question we ask these patients is, “Do you carry a backpack to school?” Almost always, the answer is “yes.”

This new back pain trend among youngsters isn’t surprising when you consider the disproportionate amounts of weight they carry in their backpacks – often slung over just one shoulder.

A recent study conducted in Italy found that the average child carries a backpack that would be the equivalent of a 39-pound burden for a 176-pound man, or a 29-pound load for a 132-pound woman. Of those children carrying heavy backpacks to school, 60 percent had experienced back pain as a result. Preliminary results of studies being conducted in France show that the longer a child wears a backpack, the longer it takes for a curvature or deformity of the spine to correct itself.

The results of these types of studies are especially important as more and more school districts – many of them in urban areas – remove lockers from the premises, forcing students to carry their books with them all day long.

The problem has become so widespread that the California State Assembly passed legislation that would force school districts to develop ways of reducing the weight of students’ backpacks. Similar legislation is being considered in New Jersey as well.

We believe that limiting the backpack’s weight to no more than 10 percent of the child’s body weight and urging the use of ergonomically correct backpacks are possible solutions.

What Can You Do?

The following tips can help prevent the needless pain that backpack misuse can cause the students in your household.
• Make sure your child’s backpack weighs no more than 5 to 10 percent of his or her body weight. A heavier backpack will cause your child to bend forward in an attempt to support the weight on his or her back, rather than on the shoulders, by the straps.

• The backpack should never hang more than four inches below the waistline. A backpack that hangs too low increases the weight on the shoulders, causing your child to lean forward when walking.

• A backpack with individualized compartments helps in positioning the contents most effectively. Make sure that pointy or bulky objects are packed away from the area that will rest on your child’s back.

• Bigger is not necessarily better. The more room there is in a backpack, the more your child will carry-and the heavier the backpack will be.

• Encourage your children to wear both shoulder straps. Lugging the backpack around by one strap can cause the disproportionate shift of weight to one side, leading to neck and muscle spasms, as well as low-back pain.

• Wide, padded straps are very important. Non-padded straps are uncomfortable, and can dig into your child’s shoulders.

• The shoulder straps should be adjustable so the backpack can be fitted to the child’s body. Straps that are too loose can cause the backpack to dangle uncomfortably and cause spinal problems and pain.

• If the backpack is still too heavy, talk to your child’s teacher. Ask if your child could leave the heaviest books at school, and bring home only lighter hand-out materials or workbooks.

Chiropractic Care Can Help…

If you or your child experiences any pain or discomfort resulting from backpack use, consult with your local chiropractor.  Chiropractors are licensed and trained to diagnose and treat patients of all ages.  Give us a call today at (703) 912-7822 if your child is experiencing back pain.

Abigail was competing in a gymnastics tournament last year and during one of her floor routines, noticed a sharp pain in her low back after performing a series of back hand springs. She said she landed crooked on the last of four back hand springs which resulted in immediate pain in the middle of the low back at the beltline.  She has had pain in the low back before and initially, didn’t think this was any different from past episodes but when the pain didn’t improve after a week, she asked her parents if she could see their chiropractor for an adjustment.  Her chiropractor took her history and was alerted by the mechanism of injury – the rapid onset of pain after bending backwards and landing crooked during her routine.  The low back was carefully examined and during the range of motion testing, Abby’s backward bending test was very painful and limited in motion.  When bending backwards at an angle with pressure applied in the low back, sharp pain stopped the test immediately.  Her neurological tests were normal and she could bend over and touch her toes – in fact, that felt good.  Her chiropractor had a strong suspicion of what had happened and ordered an x-ray to see if the preliminary diagnosis was accurate.  The x-rays looked normal but with the history of extreme backward bending and immediate pain onset, a bone scan was ordered which was positive for a stress fracture in the back part of the vertebra.  Unfortunately, this meant no gymnastics for 3 months and the use of a low back brace was recommended.  The good news is that the back pain was gone within a month and follow-up x-rays 3 months later did not reveal a visible fracture line in the vertebra.  Abby was able to resume gymnastics and competed with success and no low back pain.

So, what is spondylolistesis? As depicted in the side view low back x-ray (left), it is the sliding forward of one vertebra over another (see arrow). It occurs in about 7% of the western population and up to 30-50% in cultures that carry their young on their back (like a back pack).  It is reported that most people who develop  spondylolisthesis acquire this between ages 6 and 16 due to a developmental weakness in that part of the spine, though the cause can be traumatic, like in Abby’s case where rapid, uncontrolled backward bending occurs.  It can also gradually occur over time (called “degenerative”), usually not found before age 50-60, where no single event can be recalled by the patient. There is also a congenital type that can be hereditary where one is born with it, though most authorities feel it is acquired at an early age.  The good news is that it is often stable and does not require surgery.  In the more severe case, the nerves and/or spinal cord can get pinched in which case surgery is necessary.  The symptoms would then include leg pain, weakness, and/or numbness with or without significant low back pain. Most cases however, can be successfully managed without surgery and do not compromise the nerves or cord. 

Chiropractic has been found to be very successful in managing patients with spondylolisthesis as the pain generator is often above or below the slipped vertebra.  In fact, in one report, chiropractic was found to be more beneficial than medical care for this condition (Mierau D, et.al., J Manip Physiol Therap 1987;10:49-55). If you, a family member or a friend require care, we sincerely appreciate the trust and confidence shown by choosing our services and look forward in serving you and your family presently and, in the future. 

Call us Today at (703) 912-7822 or visit us at http://www.NovaChiroWellness.com

There are many different reasons why injuries sustained in car crashes result in chronic or long term pain.  First, there are several types of tissues in the neck that can give rise to pain.  The most intense pain comes from the tissues with the greatest density of nerve fibers, such as the joint capsules and the ligaments holding the bones of the neck together.  There are many ligaments in the neck that are vulnerable to being over-stretched and injured in a motor vehicle collision.  The mechanism of a “whiplash” injury in a rear-end collision is unique.  Upon impact, the vehicle rapidly accelerates forward while the head momentarily remains in its original position, resulting in an initial straightening of the neck followed by extension. At the extreme end-range of backward extension motion, the ligaments in the front of the neck are over stretched and can tear.  Within milliseconds, the head is then propelled forwards into flexion which can then injure the ligaments in the back of the neck placing a significant amount of force on the joint capsules and ligaments holding the bones in close proximity.  Another reason the neck is injured is the speed at which the head and neck “whip” in the backwards and forwards directions after the impact. This occurs faster than what we can voluntarily contract our neck muscles to resist–within 600 milliseconds!  Therefore, even if we brace ourselves in preparation for an impact, we can’t avoid injury to the ligaments and joint capsules. Damage to the ligaments is difficult to “prove” by conventional x-ray, which is why bending views or, flexion/extension x-ray methods are needed.  When there is damage to the ligaments, the vertebra will shift forwards or backwards excessively compared to neighboring vertebra.  This can be measured to determine the extent of ligament laxity or damage and can help explain why neck pain can be so intense and/or chronic.  Not all car accidents occur from behind. In fact, only about 1/3 occur from this direction.  One study investigating which direction created greater degrees of injury reported 57% of chronic pain patient group occurred from rear-end collisions.  It also found that woman sustained more ligamentous injury compared to men and that frontal and rear end collisions resulting in significantly higher levels of ligament injury compared to side impacts

Another well published reason why neck pain can “hurt so much” after a car crash is that the sensory input from the injured area to the brain can be so extreme that it leaves an “imprint” in the sensory portion of the nervous system and it becomes hypersensitive or sensitized, resulting in a lower pain threshold or being more sensitive to pain. This is similar to the “phantom limb” phenomenon that often occurs after a leg is amputated where the brain still “feels” leg pain after the limb has been removed.  This has also been reported to be a reason for the significant constellation of symptoms often accompanying “whiplash” injuries.  A partial list of associated symptoms with whiplash injuries includes neck pain, headache, TMJ / jaw pain, dizziness, coordination loss, memory loss, cognitive difficulty in formulating thought, communicating, losing your place during conversation, and more.

Understanding whiplash and all of its nuances regarding signs and symptoms, x-ray requirements and measurement techniques, and treatment / management strategies are well understood at this office.  Chiropractors have a unique advantage over other health care providers as manual therapies, including spinal manipulation, have been shown to yield higher levels of satisfaction and faster recovery rates compared to other forms of health care.  We pride ourselves in performing thorough history and physical examinations, offering high quality evidence-based therapeutic approaches and teaching necessary home-based, self-management procedures.  If you, a loved one, or a friend are struggling with whiplash residuals from a motor vehicle collision, give us a call at (703) 912-7822 or visit us at http://www.NovaChiroWellness.com

Few conditions leave their victims as miserable and agitated as headaches.  There are many causes of headaches including stress, odors, bright lights, noise, fatigue, certain foods, hormonal shifts, allergies, as well as genetic predisposition.  With all the possible causes of headaches, it’s not surprising many people seek help from many different approaches such as conventional medical therapies like pharmaceuticals and injections.  Others prefer a non-drug treatment approach such as chiropractic, massage therapy, acupuncture, and nutritional counseling. 

            Usually, there is not one specific cause of headaches so treatment can focus on various areas.  For example, muscles that attach to the base of the skull in the neck and upper back are often very short and tight, resulting in pressure or a squeezing effect on the surrounding nerves and blood vessels — resulting in headaches.  Chiropractic treatment includes methods aimed at reducing the tightness found in the joints and muscles. One of these approaches is called spinal manipulation or “adjustments” where the joints in the neck are moved to restore motion and reduce joint fixations. By relaxing the muscles and tension between the joints, the nerves in the neck are less pressured which, in turn, can reduce headaches.  The top three nerves that exit the upper neck travel into the head and are often the culprit behind the onset of headaches.  The second nerve from the top is the one responsible for causing radiating pain over the top of the skull which communicates with other nerves sometimes causing the pain behind the eye.

           Another chiropractic approach in the management of headaches includes soft tissue therapy where trigger points found in tight muscles are addressed through various forms of massage and mobilization methods.  Manual traction of the head and neck can also be highly effective in reducing the tension found in headache sufferers.  Exercises are often taught to the headache patient with significant benefits reported.  Some of these, such as range of motion exercises with and without resistance (example: pushing your head into your hand during neck movements) and posture re-training (chin tucks – reducing the forward head position), help address the limited motion problems of the neck. Cervical (neck) traction performed by placing a rolled up towel placed behind the neck while lying on the back so that the head can hang off the side of the bed can also be very helpful.  Another neck traction approach is the use of a unit that hangs off a door where water is placed in a plastic bag calibrated for weight for 15 minutes at a maximum tolerated weight. This can be of great benefit as it can be performed at home at your convenience multiple times a day or, as needed.

          Other treatment approaches that chiropractic utilizes include stress management (such as biofeedback, relaxation instructions, meditation, visualization and others), diet modifications (as certain foods can trigger headaches), nutritional supplementation (such as fish oil, Vitamin D, feverfew and others), and sleep restoration.

            If you, a family member or a friend require care, we sincerely appreciate the trust and confidence shown by choosing our service.  We are proud that chiropractic care has consistently scored the highest level of satisfaction when compared to other forms of health care provision and we look forward in serving you and your family presently and in the future.  Give us a call today at (703) 912-7822 if you are suffering from headaches or learn more about headaches at http://www.NovaChiroWellness.com

Expecting a baby is one of the most joyful times in a woman’s life, but discomfort becomes a way of life as the pregnancy progresses.  It’s irritating at its most mild, but can be absolutely crippling if back conditions existed prior to the pregnancy.  If you’ve been crippled by third-trimester pregnancy back pain and chiropractic care is in your reach, taking advantage of it may make all the difference in your quality of life.  The challenges of pregnancy are enough without back pain, and chiropractic care may just be the answer.

Pregnancy back pain is quite common, both in women who have suffered from chronic back pain prior to becoming pregnant and those who have never experienced back pain before their pregnancy. Anywhere from 50 to 70 percent of all pregnant women will have back pain at one time or another.

What are the causes of pregnancy back pain?

There are several factors that cause a woman to experience low back pain during pregnancy. Those who are overweight or have had previous back pain are the most likely ones to experience it.

Some of the causes of low back pain during pregnancy include:
•    Weight gain
•    Altered center of gravity
•    Poor posture
•    Hormonal changes
•    Stress

Another contributor to back pain during pregnancy is the hormone relaxin, which increases dramatically during the second and third trimesters.  Relaxin softens and loosens the joints and ligaments to allow the baby to pass through the birth canal, but it also causes other joints to relax, resulting in inflammation and pain.

Chiropractic care for pregnancy low back pain

Your Chiropractor in Springfield, VA has lots of safe and effective treatment options to help relieve your pregnancy back pain—relief that will allow you to enjoy the last few weeks before your baby is born without nagging back pain. Your Chiropractor will use techniques like spinal adjustments to carefully adjust your spine and get your body back into balance. They may also recommend changes to your diet and specific exercises that you can do to alleviate and prevent low back pain.

Some of the ways you can care for yourself at home to prevent back pain during pregnancy include:
•    Maintain good posture
•    Be mindful of the changes in your body’s center of gravity
•    Put your feet up
•    Choose a chair that has provides ample lower back support
•    Wear sensible shoes with good support and low heels
•    Get support by wearing a soft, elastic pregnancy support band later in your pregnancy
•    Practice self care
•    Take warm baths or use a heating pad on your lower back
•    Get a back massage from a licensed professional masseuse
•    Keep physically active.  Consistent exercise can alleviate low back pain. Exercise will strengthen those supporting muscles, keep your body limber, and improve your stamina.

Chiropractic care for pregnancy low back pain is perfectly safe and can give you comfort and relief.  Better yet, it allows you to enjoy this special time in your life without suffering with nagging back pain.  If you are suffering from back pain due to your pregnancy call us today at (703) 912-7822.

Riding in a vehicle can be a real problem for people with back and neck pain.  As a chiropractor in Springfield, VA I have several patients who have a commute time of an hour or longer.  If you are experiencing back pain your commute can be very painful.  Sitting in a vehicle is even worse than sitting in many other places, because the seat is much lower to the floor than any seat you would find at home or work.  Prolonged sitting positions are particularly bad for aggravating stiffness and muscle spasm.  Even getting in and out of the vehicle can be aggravating, especially when you consider how many times a day you may actually be getting in and out of the car.  Here are some ways to break the pain caused by driving.

1.  Getting in the car.  When entering a car, be careful to slide in sideways with no twist  -OR-  sit on the edge of the seat, swing both knees around, avoiding a twist in the low back.  Do not twist or “drop” heavily down into the seat; this severely jars the spine.

2.  Sitting in the car.  When sitting in a car use proper lumbar support across the lower back.  For longer rides, vary the amount of lumbar support or even use a small towel which can be folded or rolled to different thicknesses.  Avoid sitting on a thick wallet which causes the hips to be uneven.  Raise the head rest up almost to the top of your head. 

3.  Exiting a car.  Push the seat all the way back, and raise the steering wheel.  Swivel both legs out at the same time.  Push out of the car using your arms.  If the vehicle is too high (like a van), slide out sideways one leg at a time; do not twist. 

4.  Reaching in the car.  Avoid twisting to reach something on the back seat.  This is a frequent cause of back pain and shoulder problems.  Also be careful of reaching across the front seats to grab a heavy computer bag or purse.  It is safer to open the appropriate car door, slightly bend one knee, and reach into the car supporting yourself with the opposite hand.  Pull the object as close to you as possible before lifting.

5.  Lifting objects out of the trunk.  Support yourself by placing a foot on the bumper -OR- brace yourself by placing a hand or elbow on the car.  Maintain proper spinal curves by always lifting your head up before you lift the load.  Pull the load as close to you as possible before lifting.  Place the load on the trunk edge for leverage.

Also, do not forget to ALWAYS WEAR YOUR SEATBELT! 

If you are currently experiencing back pain or neck pain while riding in you car give my chiropractic office in Springfield, VA a call at (703) 912-7822 to schedule an appointment.

Let’s face it…travel can wreak havoc on your body!

Even if you travel in the most comfortable automobile or opt to fly first class, pressures and forces from awkward positions can result in restricted blood flow. One of the biggest insults from prolonged sitting is the buildup of pressure in the blood vessels in your lower legs. Contracting and relaxing those leg muscles helps the blood flow back to your heart.

Here are some other tips to fight the pain and strain of travel.

Warm Up, Cool Down

Treat travel as an athletic event. Warm up before settling into a car or plane seat, and cool down once you reach your destination. Take a brisk walk to stretch your hamstring and calf muscles.

Tips for Automobile Travel:

• Adjust the seat so you are as close to the steering wheel as comfortably possible. Your knees should be slightly higher than your hips. Place four fingers behind the back of your thigh closest to your knee. If you cannot easily slide your fingers in and out of that space, you need to re-adjust your seat.
• Consider a back support cushion. Using a support behind your back may reduce the risk of low-back strain or pain. The widest part of the support should be between the bottom of your rib cage and your waistline.
   
• Exercise your legs while driving to reduce the risk of any swelling, fatigue or discomfort. Open your toes as wide as you can, and count to 10. Count to five while you tighten your calf muscles, then your thigh muscles, then your gluteal muscles. Roll your shoulders forward and back, making sure to keep your hands on the steering wheel and your eyes on the road.
   
• To minimize arm and hand tension while driving, hold the steering wheel at approximately 3 o’clock and 7 o’clock, periodically switching to 10 o’clock and 5 o’clock.
   
• Do not grip the steering wheel. Instead, tighten and loosen your grip to improve hand circulation and decrease muscle fatigue in the arms, wrists and hands.
• While always being careful to keep your eyes on the road, vary your focal point while driving to reduce the risk of eye fatigue and tension headaches.
   
• Take rest breaks. Never underestimate the potential consequences of fatigue to yourself, your passengers and other drivers.

Tips for Airplane Travel:

• Stand up straight and feel the normal “S” curve of your spine. Then use rolled-up pillows or blankets to maintain that curve when you sit in your seat. Tuck a pillow behind your back and just above the beltline and lay another pillow across the gap between your neck and the headrest. If the seat is hollowed from wear, use folded blankets to raise your buttocks a little.
   
• Check all bags heavier than 15 percent of your body weight. Overhead lifting of any significant amount of weight should be avoided to reduce the risk of injury to the lower back or neck. While lifting your bags, stand right in front of the overhead compartment so the spine is not rotated. Get assistance when lifting your bags over your head and do not turn or twist your head and neck in the process.
   
• When stowing belongings under the seat, do not force the object with an awkward motion using your legs, feet or arms. This may cause muscle strain or spasms in the upper thighs and lower back muscles. Instead, sit in your seat first, and using your hands and feet, gently guide your bags under the seat directly in front of you.
   
• While seated, vary your position often to improve circulation and avoid leg cramps. Massage legs and calves. Bring your legs in, and move your knees up and down.
   
• Do not sit directly under the air vents because the cold draft can create tension in your neck and shoulder muscles.

Safe Travel For Children:

• Always use a car seat in a car when traveling with children below the age of 4 and weighing less than 40 pounds.
• Ask the airline for their policy on child car seat safety. Car seats for infants and toddlers provide added resistance to turbulent skies, and are safer than the lap of a parent in the event of an unfortunate accident.
• Car seats for infants should always face the rear. In this position, the forces and impact of a crash will be spread more evenly along the back and shoulders, providing more protection for the neck.
• Car seats should always be placed in the back seat of the car, ideally in the center. This is especially important in cars equipped with air bags. If an air bag becomes deployed, the force could seriously injure or kill a child or infant riding in the front seat.
• Make sure the car seat is properly secured to the seat of the vehicle and is placed at a 45-degree angle to support the head of the infant or child.

Chiropractic Care Can Help…

If you follow these simple tips, you are more likely to enjoy pain-free and safe travel. If you are experiencing pain or stress in your back or neck, contact your chiropractor in Springfield, VA are trained and licensed to diagnose and treat problems of the spine and nervous system.  Call us Today (703) 912-7822.