Chiropractic in Miami Beach

We love to help people as a Chiropractor in Miami Beach. During this pandemic and economic hard times, Cafe of life Chiropractic is fortunate to have loyal patients that come to us in there time of need. Whether it is stress, anxiety, or actual neck pain or back pain, we look to help you with your overall health. We follow the local guidelines when it comes to caring for your needs with cleanliness, proper safety procedures and social distancing during the Corona Virus. We do a have digital thermometer that takes an accurate reading for fevers. We also hold only 3 in the waiting room and clean our chiropractic beds after each patient. 

Quarantined at home back exercises

Poor posture from sitting watching TV, staring down at your phone, or even getting used to the ergonomic changes of moving to a home office can lead to neck and back pain.

Fortunately, there are exercises you can do to help relieve and prevent neck and back pain while you are safely distancing yourself at home. 

EXERCISE AND STRETCH 

There are a number of benefits to exercising and stretching on a regular basis. A body in motion stays in motion, and implementing a daily routine focused on a complete body workout can help build important muscle that will help support different areas of your body, such as your back. For this particular area, combine exercise, like walking, with specific exercises to keep the core muscles in your back and abdomen strong and flexible. Strengthening your core muscles will help support your spine and can help prevent back pain.

Stretching is just as important as exercising. It also feels REALLY good, and the best part of all is that stretching requires no equipment and can be done any time, any place. Here are a few stretches to get you started. 

HEAD ROLLS

This stretch supports the cervical spine and trapeziums. You should feel this stretch all around your neck and into your upper back.

Lower Back extension

Simply hug the back of your knees and hold for 30 seconds. This will relieve your lower back strain and tension. if you cant do that raise one leg up at a time and switch left and right leg up as far as you can.

Side Oblique Stretch 

Lying on your bed lean your right leg to your right side and hold for 30 seconds. Switch off left and right.

Cat Stretch

On all 4's move the middle of your back up for 30 seconds and down for 10 seconds. Repeat this 3 times.

MODIFIED SEAT SIDE STRADDLE

You should feel this stretch in the back of your thighs and into your lower and middle back.

Wall push

Push on a wall at a 90* degree angle for 30 second. This will help your upper back.

WEIGHT LOSS

Some people suffer from back pain because of an unhealthy body weight. Back pain may be reduced by lowering body weight to decrease the stress and pressure it is placing on the lower back and spine.

AVOID SMOKING

When we think about smoking and the ill effects it has on our health, we don’t often think about the harm it causes to every tissue in the human body. Both smoke and nicotine can cause the flexible discs that lie in between the vertebrae in your spine to degenerate or wear out faster than normal.

PROPER LIFTING

There is a right and wrong way to lift items. Even lifting the smallest, lightest object can cause damage to our lower back if proper form is compromised. How you lift items has a direct impact on your spine health.

GUIDELINES FOR PROPER LIFTING:

• Take some time to determine your plan for lifting and do not rush.
• Position yourself close to the object you want to lift.
• Stand with your feet shoulder-width apart to give yourself a solid base of support.
• Bend at the knees.
• Tighten your stomach muscles.
• Lift with your leg muscles as you stand up.
• If an object is too heavy or is an awkward shape, do not try to lift it by yourself. Get help.

SUPPORTING YOUR BACK WHILE SITTING 

The majority of us do our fair share of sitting. Whether it be for our jobs or for leisure, there is a proper way to sit that will be the most beneficial for your spine and back.

• When sitting, keep your back in a normal, slightly arched position.
• Make sure your chair supports your lower back.
• Keep your head and shoulders erect.
• Make sure your working surface is at the proper height so you don’t have to lean forward.
• Once an hour, if possible, stand, and stretch. Place your hands on your lower back and gently arch backward.