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Location: 6001 Egan Drive, Suite 120, Savage, MN 55378

Email:staff@watkinsfamilychiropractic.com

952-440-4553

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Category: General Chiropractic

Dec 9, 2020

Create A Healthy Work From Home Space

This year, office workers that were used to the typical commute to and from the office had to quickly adapt to a temporary remote working situation. So, many home offices were improvised with dining tables, laptops, uncomfortable chairs, or kitchen counters. As the temporary working situation became more permanent, Watkins Family Chiropractic saw a surge of patients scheduling appointments for acute headaches, upper back and neck pain, or lower back symptoms.

Chronic back pain can take a major toll on your life. In the U.S., back pain is a leading cause of disability. Without proper care, approximately 20% of people with acute low-back pain will have persistent symptoms within a year. Dr. Josh Watkins, Dr. Aaron Pfaff, and Dr. Amber Trice have worked hard to educate patients on proper desk posture, but here are some things to practice at home to avoid painful work days:

1. Take a stand against sitting

Standing while you work can be good for your health. Make sure to adjust your monitor and keyboard so they are at comfortable heights.

The average adult sits nine hours per day. Sitting that much is associated with nearly double the risk of type 2 diabetes and a 10% to 20% increased risk of heart disease.

Research has shown that adding bouts of standing at work is great for your health. You’ll burn a few extra calories and potentially experience 50% less lower-back pain. But poor sit-stand ergonomics, such as leaning, slouching, or using a workstation that is too high or too low, can lead to muscle and joint pain.

Solutions: Consider swapping your book-and-coffee-can setup for a standing desk. You can get a sturdy, adjustable, lightweight desk that sits on a table or countertop for less than $50. Move the desk up and down until your elbows and wrists are at 90-degree angles when you rest your arms to type or move your computer mouse.

Arrange your monitors so you don’t have to look up, down, or more excessively to one side.

Wear comfortable and supportive shoes. Proper footwear supports your arches, knees, and hips, which can improve your posture and prevent or relieve pain all the way up the spine.

2. Find a chair that fits

Many patients are surprised when they hear that their bedroom or couch seating arrangement is contributing to their pain. Fluffy furniture is comfy. However, slouching over your laptop or lying down while typing is hard on the body.

Solutions: Choose a chair that delivers both support and comfort to your lower back and hips. If you sit too far forward, you’re arching your back. Too far back and you’re slouching. Neither are good for your spine.

Sitting properly, you should be balanced on top of your “sit bones,” which are the pointy bones under your gluteal muscles. Your core should be tight – imagine drawing your belly button toward your spine – and your lower back, hips, and the backs of your thighs should form an “L.”

Consider using a foot stool. Your knees should be at hip level or slightly above to take pressure off the lower back. Avoid crossing your knees or ankles, which also can contribute to low-back pain.

3. Lighting

Find a spot to work that’s near an outlet for a lamp or natural light. If the lighting is poor in your workspace, you’ll end up craning your neck and straining your eyes.

Solutions: Position a table-top or floor lamp nearby if you have room and keep it turned on. If space is limited, consider a clip-on light you can affix to your monitor, laptop, or another nearby surface. Try to find a spot where you can sit or stand properly with easy access to an outlet. Use a single, safe, and sturdy extension cord if needed.

We hope you’re able to apply some of these solutions to your at-home work situation and experience relief in your neck, back, and beyond. Should you need an adjustment, give us a call or use our online scheduler to make an appointment at Watkins Family Chiropractic in Savage, MN.

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by adminin General Chiropractic, Pain Management, Wellness Tips0
Sep 8, 2020

Extremity Adjustments: Total Body Chiropractic Care

Chiropractic is great for spinal care, managing back and neck pain, and allowing the nervous system to function at the best of its ability.  What most people don’t know is chiropractic is also great for extremities.  Chiropractors are trained to adjust the extremities, and re-establish normal joint function.

The extremities are:

  • Shoulders
  • Elbows
  • Wrists/Hands
  • Hips
  • Knees
  • Ankles/Feet

If my extremities aren’t hurting, why do I need them adjusted? 

Just like the spine, you may not be feeling pain in a joint that is dysfunctional.  A lot of the time, pain is felt in a joint that is moving too much, compensating for a fixed or dysfunctional joint that is not moving enough.  When a joint is fixed, it causes extra or abnormal motion in another region to make up for it.  For instance, if you aren’t having proper movement between the bones in your feet or your ankle, you will be shifting your weight and stepping differently, and that is going to change the motion going up into the knee, and lastly into the hip with each step you take.  So a fixation in the foot can be changing complete motion up into the hip and can cause chronic hip and even low back pain.  Every single extremity joint works together to maximize speed, power, balance, and function.  So for you athletes out there who want to improve physical ability and any of those categories, chiropractic is a very important tool.  As shown in the figure above is the kinetic chain.  All of those components work together with proper movement.  And as you can see the motion starts at the feet and works its way up.  A disruption in the kinetic chain of force and movement is likely to cause dysfunction in: movement, motion, body function, balance, coordination, and posture, all of which can lead to pain and unhealthiness.

While extremity adjustments can improve motion and performance, prevent dysfunction, and reduce pain, they can also treat common conditions many people suffer from.  Some of these might include:

  • Plantar fasciitis
  • Carpel Tunnel Syndrome
  • TMJ
  • Shoulder Bursitis
  • Shoulder Impingement Syndrome
  • Flat Foot
  • Hip flexor problems
  • Tennis elbow
  • Golfer’s elbow

Restoring normal joint function is essential to restoring health. There is no need to take pain pills and other relief medicines every day.  Dr. Josh Watkins, Dr. Aaron Pfaff, and Dr. Amber Trice can help your body to move the way it is meant to move, and feel the way it is meant to feel.  Treat the source of the problem, not the symptoms, and that is exactly what chiropractic care does.

For a chiropractor in Savage, MN, contact Watkins Family Chiropractic today!

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by adminin General Chiropractic, Physical Rehabilitation0
Jul 15, 2020

The Hidden Dangers of Sitting of Too Much

If you’re like most Americans, chances are you sit for a long majority of your day: during your morning commute, while at work, on your return commute, and some more on your couch to relax after the long day. While this may seem harmless enough, your back will disagree eventually. Why Is Sitting Dangerous? Many…

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by adminin General Chiropractic, Wellness Tips0
The Webster Technique: Positioning You & Your Baby for a Healthy Pregnancy & Beyond
Feb 12, 2020

The Webster Technique: Positioning You & Your Baby for a Healthy Pregnancy & Beyond

The Webster Technique: How Chiropractors Can Help Position You and Your Baby for a Healthy Pregnancy, Delivery, and Beyond

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by Watkins Family Chiropracticin General Chiropractic, Pregnancy & Chiropractic0
Feb 28, 2019

Foam Rolling for Pain Management & Relief

Tips for getting the most benefits of foam rolling by using the foam roller in the correct way.

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by Watkins Family Chiropracticin General Chiropractic, Sports Injuries, Wellness Tips0
Feb 26, 2019

Chiropractic Care: A Safer, More Effective Alternative to Opioids

If you have watched the news at all in the past couple years, you have probably seen reports on the recent opioid epidemic. In the US, more than 130 people die every day from opioid use. The staggering aspect of this fact is that only 60% of those deaths are from illicit opioids such as…

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by Watkins Family Chiropracticin General Chiropractic, Pain Management0

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Watkins Family Chiropractic has been providing award winning care for over 17 years. Happily serving the Savage, Prior Lake, Burnsville, and Shakopee communities.

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