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    "Dr Bruinsma has a very special touch - gentle but corrective. I have tried others, but she is the best!" -- D.L.
    3555 Byron Center Ave Wyoming, MI
    Tel: 616-531-3566

    How To Avoid Back Pain: EXERCISE!

    There’s that word so many of you hate, yet others love: EXERCISE. So to encourage those of you who don’t like to do it, let me remind you of some of the benefits:

    * Control weight
    * Decrease body fat
    * Combat disease (cardiovascular, diabetes, arthritis, osteoporosis and more)
    * Improve mood
    * Boost energy
    * Better sleep
    * Helps you hold your adjustments!
    * … And it can be fun!!!

    The keys to avoiding back pain are exercise, balance and consistency. By balance I mean you should work all the areas of your body so that you don’t have such strength in one area, with less in another that you could leave yourself prone to problems. For instance, six-pack abs need to be balanced with strong lower back muscles. If you are in a sport that uses one side of the body consistently more than the other, you need to work the other side at other times so you have balance. And of course consistency means keep doing it, and doing it, and doing it……It’s ok to take a few days or a week off in you are on vacation, but otherwise you should be exercising at least 3 –5 times a week. Forever. Now for my one of my favorite exercises for the spine:

    How To Avoid Back Pain: EXERCISE! BIRD DOG: while on your hands and knees, lift right leg and straighten it, stretching it, while lifting the left arm forward (elbow next to ear) and stretching it; hold for 5 – 10 seconds. Repeat with opposite arm and leg. At first you may only be able to hold this for 1 – 3 seconds, but the balance and For those who cannot get down on their knees, a modified version of this is to stand in front of a wall, with right hand on wall and stretch left arm, right leg, and repeat with the opposite.

    Feel free to ask me to show you this or others the next time you are in for your adjustment.

    How To Avoid Back Pain: EXERCISE!

    QUICK TIP: SMARTER MOUSING. If you use a computer mouse a lot remember these tips: Don’t move the mouse with just your wrist. Use your entire arm and shoulder. Don’t rest your arm on the edge of the desk while using the mouse; hold the mouse loosely keeping your wrist relaxed. Hold it in a neutral position. And most important: MOVE AWAY FROM THE MOUSE several times per hour and move your wrist, arm, and shoulder around. (Source: American Chir. Association)

    If you have questions or are looking for a better way to avoid back pain, contact me today or visit the office anytime!  Our phone number: 616-531-3566

    Office Hours: Monday & Thursday: 8:30 – 6:00; Tuesday & Friday: 8:30 – 5:00