How much are your kids sitting? How much are you sitting?

Source: stand-vs-sit-1024×905.png (1024×905)

This infographic is a good illustration of how much time our kids sit or more importantly how inactive our kids can be throughout the day.

How often are you sitting?

Look at this graphic again. Think about your day.  How often are you sitting? You drive to work, you sit in your office or cubicle, then sitting for lunch, and then back to work. When the day is done you drive home, eat supper and watch tv or sit at the computer.  

Check out this pdf.  http://standupkids.org/wp-content/uploads/2015/04/Letter-Size-Sitting.pdf As you can see, there are a lot of negative effects of sitting.  Though the pdf if about kids this can easily be applied to adults

We are too sedentary.  Our joints are meant to rotate/slide. Our muscles are meant to contract.  We are meant for movement!

So what can you do?

  • Take mini breaks while at work.
  •  Get out of your chair more.
  • Walk to talk to colleagues rather than email.
  • Get a sit to stand desk so you can stand more.
  • Take walks at lunch or after, or better yet, both.
  • Get a fitbit or other form of pedometer and challenge yourself to walk at least 10,000 sets a day.
  • Join a gym but chose standing exercises versus machine based exercises.
  • Perform yoga.

If you can’t do these activities because of pain then you need to see someone who can help you figure out what you need to do to get you moving more and with less pain.

Upper cervical and upper thoracic manipulation versus mobilization and exercise in patients with cervicogenic headache

If you have headaches then spinal manipulation or chiropractic adjustments can be an appropriate form of treatment for you.  In the following research paper you will see that spinal manipulation was more effective for reducing headaches than mobilization.  You should also note that a long course of treatment was not necessary.  Six to eight visits were performed to show significant effects.Dr Notley - upper cervical thoracic manipulation and headaches

Exercises were not performed by those who received manipulation. You should note that there are other papers that indicate that manipulation and exercise is more effective than with manipulation alone.

Here is the abstract. You can find the full version through the link.

Source: Upper cervical and upper thoracic manipulation versus mobilization and exercise in patients with cervicogenic headache: a multi-center randomized c… – PubMed – NCBI

BACKGROUND:

Although commonly utilized interventions, no studies have directly compared the effectiveness of cervical and thoracic manipulation to mobilization and exercise in individuals with cervicogenic headache (CH). The purpose of this study was to compare the effects of manipulation to mobilization and exercise in individuals with CH.

METHODS:

One hundred and ten participants (n = 110) with CH were randomized to receive both cervical and thoracic manipulation (n = 58) or mobilization and exercise (n = 52). The primary outcome was headache intensity as measured by the Numeric Pain Rating Scale (NPRS). Secondary outcomes included headache frequency, headache duration, disability as measured by the Neck Disability Index (NDI), medication intake, and the Global Rating of Change (GRC). The treatment period was 4 weeks with follow-up assessment at 1 week, 4 weeks, and 3 months after initial treatment session. The primary aim was examined with a 2-way mixed-model analysis of variance (ANOVA), with treatment group (manipulation versus mobilization and exercise) as the between subjects variable and time (baseline, 1 week, 4 weeks and 3 months) as the within subjects variable.

RESULTS:

The 2X4 ANOVA demonstrated that individuals with CH who received both cervical and thoracic manipulation experienced significantly greater reductions in headache intensity (p < 0.001) and disability (p < 0.001) than those who received mobilization and exercise at a 3-month follow-up. Individuals in the upper cervical and upper thoracic manipulation group also experienced less frequent headaches and shorter duration of headaches at each follow-up period (p < 0.001 for all). Additionally, patient perceived improvement was significantly greater at 1 and 4-week follow-up periods in favor of the manipulation group (p < 0.001).

CONCLUSIONS:

Six to eight sessions of upper cervical and upper thoracic manipulation were shown to be more effective than mobilization and exercise in patients with CH, and the effects were maintained at 3 months.