Shelby County Chiropractic

Welcome to Shelby County Chiropractic

Stretching Moves That Will Help Your Back at Work

Back pain is a common issue among office workers who spend long hours sitting at their desks. Prolonged sitting can put a strain on the back and lead to discomfort and even chronic pain. But there’s good news: there are simple exercises you can do right at your desk to ease back pain at work and keep your back healthy.

In this blog, through the guidance of our chiropractors in Shelby, we’ll be discussing several exercises that can help to alleviate pain and tension in the back muscles so that you can enjoy your workday without the added discomfort of back pain.


Chair Twist

One exercise you can try is the chair twist. While sitting in your chair, place your left hand on the back of the chair and twist your torso to the right. Hold for a few seconds, and then repeat on the other side. This exercise helps to stretch and strengthen your back muscles, relieving tension and pain.


Shoulder Blade Squeeze

Another exercise is the shoulder blade squeeze. While sitting with your back straight, squeeze your shoulder blades together and hold for a few seconds. Release and repeat a few times. This exercise helps to strengthen the muscles between your shoulder blades, which can help to improve your posture and reduce back pain.


Back Extension

A third exercise is the back extension. While sitting in your chair, lean forward and place your hands on the back of your head. Slowly arch your back, pushing your head forward and contracting your abdominal muscles. Hold for a few seconds, and then release. Repeat a few times. This exercise helps to stretch and strengthen your back muscles and can help to improve your posture.


Leg Raise

Finally, you can try the leg raise exercise. Sitting in your chair, straighten your left leg out in front of you and raise it a few inches off the ground. Hold for a few seconds, and then lower it. Repeat a few times, then switch to the other leg. This exercise helps stretch your hamstrings and lower back, which can relieve pain and tension.


A female experiencing back and shoulder pain.


Back pain is a common problem among office workers, but these simple exercises can help to ease back pain at work.

It’s important to note that these exercises should be done only after consulting with your doctor or a physical therapist. If the pain persists, or if you experience any other symptoms, please consider consulting them.

Also, remember to take regular breaks and stretch your body, stand up, and walk around to promote blood flow and keep your muscles active. Incorporating these simple exercises into your daily routine can help to alleviate back pain and keep your back healthy, even if you’re sitting at a desk all day.

Visit Shelby County Chiropractic for all your chiropractic care requirements if you’re in need of Shelbyville back pain treatment. Dr. William Yadon, DC, and Dr. James Stapleton, DC, specialize in advanced chiropractic care services in Kentucky, including Aqua Massage Therapy, Vibracussor Therapy, Activator Methods, and much more.

Get in touch with us at 502-633-1073, and our Shelby chiropractors can help you get relief from your back discomfort.

Netflix and Chill Chronic Backache: How Binge-Watching Is Affecting Your Health

Spurred by the rise of Amazon Prime Video, Disney Plus, and Netflix, binge-watching TV shows have become a popular emergent trend. Some people feel the need to binge-watch because their busy schedules don’t allow them to watch their favorite TV shows at regular intervals, while others binge-watch shows just to kill time and are up to date with everything on the small screen.

Whatever the reason, binge-watching is hazardous to health. After all, there’s a reason why your parents limited your screen time when you were growing up.


What is Binge-Watching?

Watching many hours of television or streaming video in one sitting is known as binge-watching, binge-viewing, or a marathon-viewing session. In order to catch up on your favorite show, you may have stayed up late one night and watched as many as six episodes in one sitting.

Spending too much time with your eyes hooked to a television, laptop, or smartphone screen may be quite harmful, despite the fact that it may appear fun at first.

Here are some of the most common health problems that occur because of binge-watching TV shows and having too much screen time:


Harmful Effects Of Binge-Watching On Your Overall Health

1. Affects Eyesight

All of us know that constantly staring at a screen affects our vision. Televisions, cell phones, and laptop screens are much brighter than our eyes can bear, especially at night. Binge-watching shows put them under immense stress. Doing so over a long period of time will cause eye pain and headaches.

What’s more, constant exposure to the blue light that’s emitted from screens affects our sleep patterns. Our body clock works with the sun, which is why we mainly work while the sun is out and rest when at night. Exposing yourself to such light causes the brain to stay active. As a result, falling asleep can get difficult, and your body and brain won’t get the rest it needs.


2. Makes You Gain Weight

Having a sedentary lifestyle isn’t good for anyone. To be healthy, the human body needs to stay active. Getting into the habit of binge-watching shows will make you lazy. Plus, when we watch TV shows for hours on end, we tend to crave unhealthy snacks. Most of us indulge in popcorn, crisps, or cookies when watching movies, putting us at risk of becoming obese.


3. Backache And Neck Stiffness

It’s no secret that binge-watching can cause back ache. Sitting in the same position on the couch while watching your favorite show may seem relaxing, but you’re doing grave damage to your spine in the long run. Have you ever gotten up after watching shows for 4 to 6 hours straight? Doesn’t your back feel stiff and sore?

Sitting in one position all day strains your back. Ideally, you should get up from your position and walk around every 30 minutes. Do a few stretches so that you don’t experience any pain when you’re finally done watching TV.


What’s A Solution To This?

Now that you understand why binge-watching is harmful, the simplest answer is to stop binge-watching. Make sure you regularly take out time to watch the shows you are following. You can also watch one show at a time so that it’s easier to track where you are in the series.

  • Take time out to give your eyes a rest. Close your eyes tightly to relieve some of the strain.
  • Snack healthy—instead of fried potato chips, opt for kale chips or sweet potato fries.
  • Restrict your TV viewing time. If you need some self-discipline, try setting timers or designating a certain day of the week for TV binge-watching.
  • Instead of being glued to the screen, reward yourself by watching some of your favorite shows after completing a task.
  • Make sure you’re not watching these shows right before bed. This will help you improve your quality of sleep.

Even when you are watching television, make sure you’re taking regular intervals to walk around and give your spine some relief. Chiropractic care can also help a great deal with the back and neck pain you experience.


A couple watching television.



Advanced Chiropractic Care Services in Kentucky For Muscular Pain Relief

Shelby County Chiropractic is here to help you with your back and neck pain. We are a family chiropractic care center in Kentucky that offer services like Vibration Therapy, Aqua Massage Therapy, Activator Methods, and much more.

Our lead practitioners Dr. James Stapleton DC, and Dr. William Yadon DC, are highly qualified and can help you relieve any kind of muscular pain and tension.

Call us at 502-633-1073to learn more about our services or to book an appointment.