MCHRC Ribbon-Cutting Ceremony

We are happy to report that we are making big strides at MCHRC.

A big THANK YOU to Martinsburg Mayor George Karos and everyone else who attended the ribbon-cutting ceremony! Huge success!

Join in on the fun this weekend at our Grand Re-Opening Ceremony !

Don’t Let the Government Shutdown Delay Your Fitness Routine! Here’s 5 Quick and Easy Tips to Keep Up Your Fitness

Healthy Life = Happy Life

Creating and achieving personal fitness goals can be especially difficult for those with busy work schedules and various personal obligations. Sometimes however, the smallest decisions we make on a daily basis can produce the biggest difference in the outcome of our entire well-being. Here are five quick and easy tips to for creating a healthier daily lifestyle:

1. Allocate a set amount of time each day for exercise. Plan how many days of the week you will exercise and for how long. Treat these appointments very seriously and be sure to re-schedule a session if you must skip one! Continue to set higher goals for yourself as the weeks progress.
2. Make Smart Small decisions. Take the stairs, walk in place between commercials, do leg raises and do some simple weight training exercises when sitting on the couch. There is always time to squeeze in a little stretching also. These little decisions can yield significant health benefits.
3. Surround Yourself with People who Support Your Efforts. Make friends who are going to motivate you mentally and physically. If your existing friends have no desire to join your fitness routine, try making new friends at your local fitness center, in online meet-up groups or even on your daily walking route.
4. Make Healthier Snack Choices. Pass on the vending machines snacks or break room treats. I think we all enjoy a free donut or two especially if we’ve skipped breakfast before work. So be sure to fill up with a well-portioned, healthy breakfast before leaving home for a long work day. Pack  plenty of fresh fruit and veggies to snack on throughout the day, guilt-free!
5. Remember to Reward Yourself. We can be a little hard on ourselves from time to time so it is important to recognize your achievements from time to time with a treat of some kind. Instead of rewarding your good health achievements with a calorie-filled pastry or other sugary snack, treat yourself to a spa treatment, a good movie or one of our relaxing massages. 

Whatever you do, do not give up on your fitness goals if you miss a workout or go on a night of binge eating. Give up on the workout-skipping blues and remember that persistence is key to getting what you want.

Lower Back Pain – We All Face It but How Can We Help It?

Patti

Whether you are working on a computer at your desk job all day or repetitively lifting 30+ lbs at a backbreaking labor job, lower back pain or LBP has most likely plagued your body at some point or another. In fact, “LBP affects approximately 60-85% of adults during some point in their lives” (US National Library of Medicine). Currently, there is a dire need to build cultural awareness for the chiropractic profession since only 7% of LBP sufferers seek out chiropractic as a solution.

Also referred to as non-surgical spine specialists, chiropractors are professionally trained to stand as the primary care solution for spine pain and headaches. Many back-pain sufferers would likely choose chiropractic care over other conventional methods if they only knew more about how it can directly help them with their pain and benefit their overall well being. Muscle and joint pain affects any person who may be exposed to a tense, stressful or physically demanding environment. Unfortunately, I think most of us can agree that we are exposed to one or more of these settings at least a few times a week.

More of the population than ever works at a computer on a daily basis. What many people do not realize is the amount of physical strain that occurs from disproportionately positioning oneself at a computer desk. When we move the mouse from a distance, lean in to get a closer view of the computer screen or type over the keyboard, repetitively straining forward produces an array of problems in the head, neck, wrist, elbow, shoulder and back areas.

Here are some handy tips that will help to reduce unnecessary strain while working at a desk job:

• Avoid overreaching for the mouse: Relax your grip. Focus on using your elbows rather than the more delicate wrist muscles. Position your body in close proximity to the keyboard to avoid over reaching.
• Position the computer monitor at eye level. Position monitor so the top of the screen stands at eye level. Adjust the “View” on your menu to avoid squinting or eyestrain.
• Proper keyboard placement: This is vital to ensure an injury-free workplace. Make sure the keyboard is positioned right above the lap to ensure that you can type with your arms close to your body. Keep wrist at a neutral level, not angled down or up while typing. Using a wrist support pad can help.
• Use a headset instead of a phone: If you have the choice, go with using a headset instead of a telephone. This will help you resist the urge to cradle the phone between the ear and shoulder. If a telephone is necessary, use your hand to support the phone against your ear and alternate sides often.
• Sit Right: Lumbar support is extremely important to have if you are sitting for more than a few hours everyday. Unfortunately, the chair industry has not caught on to the idea for their products so we will have to do what we can with what we have. Adjust the height so that you are in a 90-90-90 position – with feet positioned flat on the floor or on a footrest, and your hips and knees also bent at a 90-degree angle. Keep the lower spine as straight as possible and positioned flat against the chair at all times.
• Try not to sit in one position for a long period of time: Remember to take periodic stretch breaks every 45 minutes. One quick and easy stretch is to stand on your tippy toes and raise both hands above your head.

The social need for chiropractic care is evident thanks to the advancement of technology and everyone wanting to stay connected, whether at work or home. The biggest obstacle is ourselves when it comes to healthy sitting. We must take initiative in making a daily conscious effort to produce our own personally constructive sitting habits.

If you would like more tips on how you can develop healthier sitting habits, Dr. Will or Dr. Dan at McCray Chiropractic and Health Restoration Clinic will be more than happy to assist you with free advice. Schedule your consultation with McCray Chiropractic today and be on your way to achieving optimal health care.

Source: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2697338