Exercising with your baby, Castle Rock, CO

From biking and hiking to walking and jogging, today's parents are keeping fit and bonding with their babies in the process. With an array of products unheard of a generation ago— like baby carriers, joggers and trailers— even the tiniest among us are enjoying the great outdoors. But while these items can make life easier and more enjoyable for both parent and child, they can be the cause of pain and injury if not used properly. The American Chiropractic Association (ACA) urges you to exercise caution and good judgment while exercising with your baby.

BIKING
When biking with a child on board, use a trailer, a rolling ride-along that hitches to the back end of a bike. It is a much safer option than a carrier, a "passenger" seat that sits directly on the bike, according to Dr. Scott Bautch, of ACA's Council on Occupational Health. Dr. Bautch prefers trailers because of their added stability. He cautions that carriers can decrease a bike's stability, possibly causing it to topple and injure both the parent and child.

To further ensure the child's safety while biking, keep the following tips in mind:

The trailer must be equipped with a harness that can be placed over the child's body. The harness should be complicated enough that the child cannot unhook it or wiggle out of it.

•A screen that covers the front of the trailer will add an extra line of protection against stray pebbles and other flying objects.
•Be sure to select a trailer that has large, bicycle-style tires, which will add stability and ease to your ride.
•Protect your child's head with a sturdy, adjustable helmet that can be sized to fit properly. If the helmet rests too high, it will expose part of the child's head, leaving it susceptible to injury.
•>Bike only on smooth surfaces for optimal control.
•Only an experienced rider should attempt to bike with a child on board at all. And even then, the rider should practice with a ride-along trailer for two weeks before riding with a real child— in an effort to get a feel for the strength and coordination necessary to maneuver the bike.
JOGGING
If you wish to go for a jog and bring your child along for the ride, the baby jogger is your best option. A baby jogger is a rolling pushcart that a parent can jog behind, using handlebars to maneuver. Here are some rules of thumb to consider:

•Make sure the handlebars of the jogger are both large and adjustable, so that they fit comfortably into your hands for complete control. The handlebars should be kept as upright as possible.
•Handbrakes and a locking mechanism are a necessity.
•Look for a jogger with a good shoulder harness to keep the child secure.
•Large, bicycle-style tires offer more control and stability.
•A screen over the front of the jogger adds to its safety by deflecting stray flying objects.
•Jog only on smooth surfaces.
WALKING OR HIKING
Backpack-Style and Front-Side Baby Carriers
For parents who prefer walking or hiking with their little ones, a backpack-style or front-side baby carrier could be for you. Dr. Bautch cautions, however, that there are risks involved with carrying an infant on your back in a backpack-style carrier. "The cervical spine of a child less than one year old is not fully developed. It is important at that age that the head does not bob around. The backpack-type carrier is not ideal because the parent cannot watch to make sure the child's head is stable. A front-side carrier is better for a very young child," explains Dr. Bautch.

Dr. Bautch also urges you to think about the following:

•A backpack-style or front-side carrier decreases a parent's stability when walking or hiking. It is critical that a parent gets into shape before attempting to use one of these products.
•Since these carriers will change the feel of walking or hiking quite a bit, they should not be used by beginning walkers or hikers.
•If using a backpack-style or front-side baby carrier, make sure to select one with wide straps for your shoulders and waist. This will help distribute the carrier's weight evenly. The shoulder straps should fit comfortably over the center of your collarbone.
•The carrier should include a harness to keep the child stable.
•Once you place the child in the carrier, check to make sure there is no bunching of material against the child's body, particularly on the back, buttocks and spine. Isolated, uneven pressure like this can produce pain.
Baby Slings
The "baby sling" is becoming more and more popular for its versatility of positions and comfort. But if you wish to use a baby sling, keep in mind that it is intended only for very young infants and follows these tips:

•A baby can become very hot inside the sling, so be mindful of the temperature around you. Also, make certain the baby's breathing is clear and unobstructed by the sling's material.
•Never run or jog while carrying a baby in any backpack-style carrier, front-side carrier or baby sling. A baby's body is not adjusted to the cyclic pattern that is a part of running and jogging. This motion can do damage to the baby's neck, spine and/or brain.
Take Care of Yourself
Finally, don't forget about your own health and comfort. When lifting a child to place him or her into a trailer or jogger, exercise caution. Don't bend from the waist, but begin in a 3-point squat and implement a two-stage lift that consists of a) pulling the child up to your chest and then b) lifting straight up with your leg muscles. Stay as close to the car seat or trailer as possible and place the child into it without reaching, stretching or twisting. The further the child is from your body, the more strain you will place on your spine and musculoskeletal system.
Call Dr. Matt Swager to discuss your chiropractic pregnancy care both during and after the pregnancy to make sure you getting the best possible care during this very important time.

Neck Pain: Chiropractic Can Help

Who hasn’t had neck pain at one time or another? What’s more, many of us have experienced on-going neck troubles at some point during our lives. Looking at human anatomy, it’s no wonder pain strikes us so often in this vulnerable area. While the neck structure gives us an amazing range of movement with which to see our environment, it also leaves us prone to injury of the muscles, ligaments, tendons and joints. But by making regular visits to the chiropractor, paying attention to posture and doing regular stretching and strengthening exercises, our necks can be pain-free.

Frequent chiropractic adjustments help prevent neck pain from occurring in the first place, but some everyday activities such as poor posture during watching TV, using a computer, reading a book or talking on the phone can easily trigger neck pain. Here are a few tips for avoiding neck pain throughout your day:

•Pay attention to your posture. Check with your chiropractor for guidelines to help improve your everyday posture.
•Do not read hunched over a desk or table. Prop reading material at eye level.
•If you spend long periods on the phone at work or home, consider using a headset rather than cradling the phone between your head and shoulder.
•Don’t crane your neck to see a poorly placed computer monitor. Place the monitor at eye level, square to your shoulders if possible.
•Ask your chiropractor to show you neck exercises to strengthen weak areas or relax tight muscles.
Neck pain that won’t go away or keeps coming back can signal a more serious underlying problem such as a subluxation or degeneration in the joints (such as what occurs with arthritis).

If you experience neck pain that doesn’t abate within 24 hours, seek the advice of Dr. Matthew Swager for diagnosis and treatment.

Getting A Good Night's Sleep

Americans spend more than $2 billion each year on sleep-aiding medications. Sleep is supposed to be a natural process. What's going on? There are many issues in the way of getting a good night's sleep. Daily stresses - work problems, financial difficulties, family challenges - can all keep a person up at night.1 We rehash what was said over and over again, or we endlessly review the problems confronting us, creating more anxiety and worry while the minutes and maybe even hours tick away.

Eating late at night - particularly fat-filled foods and snacks - may also interfere with a person's ability to fall asleep and sleep restfully. Late night meals engage all the resources of your digestive system - your body is actually doing a lot of work when it's supposed to be resting. Not good. And, of course, a lot of this late night food is stored as fat, creating additional problems.

Not enough exercise also contributes to lack of restful sleep.2,3 When you're doing vigorous physical work, your body needs to recover. Sleep allows your body to repair and rebuild, getting stronger in the process. Regardless of one's stresses and worries, vigorous exercise makes a physical demand on your body that will put you right to sleep.
If you're not exercising regularly, this strong physiologic need for deep rest is missing, and you'll likely be tossing and turning the night away.

Old, soft, lumpy mattresses are another potential sleep-disturber. But too-firm mattresses may also cause problems. A good mattress is supportive and comfortable - it "gives" in all the right places and provides a balanced, springy platform for a restful night's sleep. The solutions are straightforward and none of them involve medication. Regular exercise is the key ingredient. With consistent exercise, your body's need for sleep will win out over your conscious mind's automatic mechanism of repeatedly processing the day's events.

Chiropractic care may be another key ingredient. Gentle chiropractic treatment ensures that all your body's systems are talking to each other and the right messages are getting through. Chiropractic treatment ensures clear communication from one body system to another. Late at night, systems shut down when they're supposed to and the result
is a good night's sleep. Your chiropractor will be glad to provide you with important information on customized exercise and nutrition programs that will help you continue to be healthy and well.


1Richardson GS: Human physiological models of insomnia. Sleep Med 8(Suppl 4):S9-S14, 2007
2Lee YC, et al: Lifestyle risk factors associated with fatigue in graduate students. J Formos Med Assoc 106(7):565-572, 2007
3Li F, et al: Tai chi and self-rated quality of sleep and daytime sleepiness in older adults: a randomized controlled trial. J Am Geriatr Soc 52(6):892-900, 2004

Chiropractic Care Helps Neck Pain, Castlerock, CO

Who hasn’t had neck pain at one time or another? What’s more, many of us have experienced on-going neck troubles at some point during our lives. Looking at human anatomy, it’s no wonder pain strikes us so often in this vulnerable area. While the neck structure gives us an amazing range of movement with which to see our environment, it also leaves us prone to injury of the muscles, ligaments, tendons and joints. But by making regular visits to the chiropractor, paying attention to posture and doing regular stretching and strengthening exercises, our necks can be pain-free.

Frequent chiropractic adjustments help prevent neck pain from occurring in the first place, but some everyday activities such as poor posture during watching TV, using a computer, reading a book or talking on the phone can easily trigger neck pain. Here are a few tips for avoiding neck pain throughout your day:

•Pay attention to your posture. Check with your chiropractor for guidelines to help improve your everyday posture.
•Do not read hunched over a desk or table. Prop reading material at eye level.
•If you spend long periods on the phone at work or home, consider using a headset rather than cradling the phone between your head and shoulder.
•Don’t crane your neck to see a poorly placed computer monitor. Place the monitor at eye level, square to your shoulders if possible.
•Ask your chiropractor to show you neck exercises to strengthen weak areas or relax tight muscles.
Neck pain that won’t go away or keeps coming back can signal a more serious underlying problem such as a subluxation or degeneration in the joints (such as what occurs with arthritis). If you experience neck pain that doesn’t abate within 24 hours, seek the advice of your chiropractor for diagnosis and treatment.