South Orange Chiropractic Center

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60 1st St
South Orange, NJ 07079

Open: M,W,F 9am-12pm

Open: M,W,F 3pm-7pm

Open: T 3pm-7pm

Open: T 9pm-11pm

60 1st St  |  South Orange, NJ 07079  |  973-761-0022

Articles tagged with: Spine

Preventing Osteoporosis With A Simple Exercise Routine

Preventing Osteoporosis With A Simple Exercise Routine
Published Wednesday, 13 February 2019

Fact: Over half of Americans over the age of 50 have osteoporosis or lowered bone density. Low bone density can lead to life-altering, and sometimes even life-threatening injuries as our bodies change as we age.

However, bone is a living, ever-changing tissue. It’s fairly common knowledge that increased intake of calcium and vitamin D can prevent or combat osteoporosis, but when it comes to fighting against osteoporosis, what is just as important as what we put in our bodies? How we exercise our bodies.

According to the National Osteoporosis Foundation, there are two main types of exercise you should incorporate into your regular workout routine to help prevent osteoporosis: weight-bearing exercises, and muscle-strengthening exercises. Here’s what you need to know about both of these kinds of exercise, so you can strengthen your body and protect your bones all at the same time.

Why Exercise Can Help

Sure, it’s hard to make time to get to the gym, even though we all know we need to do it to keep tabs on our waistline, decrease stress, and improve our mood. But how can exercise help prevent osteoporosis and osteoporosis-related injuries? Regular exercise can actually increase bone density, fighting against the onset of osteoporosis.

Most injuries related to osteoporosis are the result of a fall. Regular physical activity has been proven to strengthen muscles and improving balance, which dramatically lower the risk of falling. Also? Strengthening the muscles in your back lessens your chance of vertebral fractures, and can lead to increased bone density in postmenopausal women.

Need more of a reason to hit the gym? Exercise can also do the following:

  • Reduce your risk of kyphotic posture (a rounded upper back) and overall improved spine health
  • Increase reaction time, mobility, balance, and coordination, all of which helps to prevent falls and resulting injuries
  • Improve blood circulation. Since bone is a living, changing tissue,  improved circulation is a great way to continue to bring nutrients to bone tissue
  • Give you more flexible joints, which lowers the risk of injury and keeps the body active

A balanced, regular regimen of weight-bearing and muscle-strengthening is the best way to not only prevent osteoporosis, but also to prevent the injuries that are often associated with low bone density as well.

Weight-Bearing Exercises

What are weight-bearing exercises? Any exercise in which you move against gravity while staying upright. These include activities dancing and tai-chi (which also improve flexibility and agility), but would not include things like swimming and cycling, since you are not supporting your own body weight.  Weight-bearing exercises are also broken down into two categories:

High-Impact Exercises:

  • Dancing
  • High-Impact aerobics
  • Hiking
  • Jogging
  • Jump Rope
  • Stair Climbing
  • Tennis

Low-Impact Exercises (These also help keep bones strong, but are safer alternatives if you are at risk of breaking a bone):

Muscle-Strengthening Exercises

It’s just as important to incorporate exercises that increase muscle strength as it is to find plenty of weight-bearing exercises. So what can you do to increase muscle strength? Here are a few different exercises to try:

  • Lifting weights, focusing on all major muscle groups, including your spine
  • Using elastic exercise bands for resistance
  • Using weight machines (again, focusing on the whole body)
  • Using your own body weight for resistance, which exercises like pull-ups, push-ups, squats, lunges, and planks

A note about muscle-strengthening exercises like yoga and pilates: Yoga and pilates are both great ways to increase strength, as well as flexibility, especially in your core and your spine. However, some of the poses and positions for yoga and pilates could be unsafe for those with osteoporosis or those at a higher-risk of broken bones. Always consult with your chiropractor about what is safe and healthy for you.

Looking for more guidance on how to exercise to increase bone density and prevent osteoporosis? Get in touch with our doctors at South Orange Chiropractic Center. Who better to help support your bone health than an expert physician who specializes in how your bones work together? Make an appointment today and take your first step towards improved bone health!

[VIDEO] What Treatment Options Do You Offer for Shoulder Pain?

Published Thursday, 06 September 2018

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Video Transcript

Dr. Mark Roczey: 

Once we accurately diagnose somebody with a shoulder injury, we're going to use either chiropractic care, physical therapy, or acupuncture to get the best results. We find that a shoulder needs chiropractic care we're typically going to adjust the cervical spine because a multitude of the nerves from the neck go to the shoulder. We're also going to do some specific shoulder points that we've known to get good relief, better mobilization, and increased circulation to the muscles and tissue around the area. If it's a physical therapy case such as frozen shoulder, we're going to have our physical therapists mobilize it, stim, heat, which will allow it to increase it's range of motion. Then after they've gained full range of motion in the shoulder then we want to strengthen it so that it's stable and conditioned. Our acupuncturist is going to stick various needles inside acupressure points, which are going to make everyone feel good because that's what it does.

[VIDEO] What Techniques Can Your Chiropractors Use to Treat Back Pain?

Published Thursday, 23 August 2018

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Video Transcript

Dr. Mark S. Sielski: 

Well, here we use several different techniques. We use some very light force, to what we call manual, which is hands-on. We use the Pro-Adjuster, which is a computerized adjustment instrument. We also use an Activator. We use SOT or Sacro-Occipital Technique, and we use manual where we're hands-on. We'll stretch the spine, and we do manual adjustments with our hands. 

[VIDEO] What is the Sacro-Occipital Technique?

Published Thursday, 09 August 2018

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Video Transcript

Dr. Mark S. Sielski: 

The Sacro-Occipital Technique is a technique where you use blocks. They're padded blocks and basically after we do a specific analysis on the spine we would use the appropriate blocking technique. It's all light force. Your body does the adjusting itself. It takes about five to 10 minutes to do and the results are fantastic.

[VIDEO] What Is the Best Way to Schedule an Appointment?

Published Thursday, 26 July 2018

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Video Transcript

Dr. Mark Roczey: 

The best way to schedule an appointment is call our front desk and we'll verify your insurance and get you scheduled promptly. We do accept walk-ins, however, if you want to expedite your time within our office it's best that you call. We can fax you our paperwork, we can email our paperwork, or even send you a copy through the mail.

[VIDEO] What Is an Activator?

Published Thursday, 12 July 2018

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Video Transcript

Dr. Mark S. Sielski: 

The Activator is a hand-held instrument. A lot of the patients call it like a clicker, all right? What it does is it's a very light force because it's high speed, and you're able to really get into areas that might be a little bit tougher with other techniques. You can get in there, and you can adjust the specific areas of the spine. For some patients, they need that light touch. You still get the same outcome, but it's just a different approach.

[VIDEO] What Is a Pro-Adjuster?

Published Thursday, 28 June 2018

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Video Transcript

Dr. Mark S. Sielski: 

The pro adjuster is a computerized instrument where it does a detailed analysis using piezoelectric cells that are in the ends of the instrument, and we can analyze the spine and find different areas where there are restrictions or where there's a lot of muscle tension, and then we can go in and use the same instrument to adjust that specific area.

[VIDEO] What Are The Benefits of Seeing a Chiropractor for Back Pain?

Published Thursday, 31 May 2018

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Video Transcript

Dr. Mark S. Sielski: 

We look for the cause and most other specialties do not. They treat symptoms and that's not what we to do here. We find the cause of what's going on and when you remove the cause, most of the time you're gonna get rid of the symptoms. And once the symptoms are gone, then we can go for stability and then once the stability...when we get stability, then we go for maintenance.


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