10 Good Reasons to Exercise Regularly

1. It is great for your heart.
2. Exercise reduces LDL cholesterol, the kind that clogs arteries.
3. Exercise helps prevent osteoporosis.
4. Exercise helps lower high blood pressure.
5. Exercise can help improve sleeping patterns
6. Exercise improves oxygen and nutrient supply to the cells in your body.
7. Exercise is a great way to reduce stress
8. Exercise improves muscle strength and joint function
9. Exercise helps with weight loss
10. Exercise can improve brain function and thinking

The Proper Way to Sleep

We Spend One Third of Our Lives Sleeping it is Important we Sleep Well 

We spend almost one third of our lives sleeping.  It allows your body to rebuild and recharge for the next day.   Sleep is a big part of staying healthy.  Some researchers believe lack of sleep can be related to obesity, high blood pressure, diabetes, depression and a decrease in one's mortality.  According to the National Sleep Foundation adult needs an average of 7 to 9 hours of sleep a night.  Not only getting enough sleep important, but so is sleeping in the correct position. 

The Best Way to Sleep is on Your Back 

Sleeping on your back is the best, especially if you suffer from neck or low back pain.  One pillow should be used to give a little support your head and neck plus this will help keep your spine straight.  Sleeping on your side would be the second best position, but the number of pillows will vary, usually 1 to 2.  You want to have the right amount of support to keep your neck and spine straight, without any head tilting.  The position to avoid is sleeping on your stomach.  This makes you turn your head and puts the most stress on your neck and low back.  

--Dr. Brandon Czekaj

For more information and healthy back tips please visit our website and "Like" Rosa Chiropractic of Alexandria on Facebook.

Lifestyle Tips for a Healthy Spine!

Take a look at some tips that will save your back! Its often our daily habits that have a long term effect on our back health. Here are some tricks you can use during daily activities to avoid longterm back pain.

How to Prevent Back Pain While Standing

To prevent back pain, when standing, keep one foot slightly in front of the other, with your knees slightly bent. This position helps to take the pressure off your low back.

Do not stand bent forward at the waist for prolonged periods of time. The muscles in your low back become deconditioned in this position, which may lead to pain.

How to Prevent Back Pain While Lifting

To prevent back pain, at all times, avoid twisting while lifting. Twisting is one of the most dangerous movements for your spine, especially while lifting.

If the item is too heavy to lift, pushing it is easier on your back than pulling it. Whenever possible, use your legs, not your back or upper body, to push the item.

If you must lift a heavy item, get someone to help you.

How to Prevent Back Pain While Sitting

To prevent back pain, keep your knees slightly higher than your hips, with your head up and back straight.

Avoid rolling your shoulders forward (slouching).

Try to maintain the natural curve in your low back.

How to Prevent Back Pain While Reaching and Bending

To prevent back pain, when reaching for something above shoulder level, stand on a stool. Straining to reach such objects may not only hurt your mid-back and neck, but it can also bring on shoulder problems.

Do NOT bend over at the waist to pick up items from the floor or a table.

Instead, kneel down on one knee, as close as possible to the item you are lifting, with the other foot flat on the floor and pick the item up.

Or bend at the knees, keep the item close to your body, and lift with your legs, not your back.

For more information and healthy back tips please visit our website and "Like" Rosa Chiropractic of Alexandria on Facebook.


Dr. Nicholas J. Andolina
Chiropractor, Physiotherapist
Alexandria, VA