Archive for the ‘ergonomics’ Category

How to Avoid “Snow Shovel Back”

December 11, 2013

We commonly see a condition called “Snow Shovel Back” routinely after the season’s first snow fall resulting in pain and disability. This condition commonly occurs shortly after someone has shoveled snow, usually in the morning hours. Within hours, the back muscles tighten to the point where the individual cannot stand up straight and typically has a lean to the side. This condition can last for days or weeks depending on the individuals lifestyle.

This common condition is not actually a back condition but something I call a lifestyle condition. The following are some of the “lifestyle symptoms” that accompany this condition.

1. Sedentary occupation requiring 6-8hrs/day sitting

2. Driving greater than 30 min. to and from work daily

3. Waist greater than 36″ for men and 30″ for women

4. Exercise less than 2x per month

5. Consumes Non – Grass Fed Red Meat greater than 2X per week

6. High grain diet

7. Smoker

These criteria represent the typical American lifestyle and result in chronic inflammation and deconditioning of the muscles that support the back. The human back was designed to be able to bend forward and extend back up without “going-out” however with the accompanying lifestyle; the muscles cannot handle the demand. There are a few exceptions to these “symptoms” such as prior disc injury, degenerative disease of the spine, and instability conditions but these are rare. The real problem is our current lifestyle.

I recommend the following to avoid “Snow Shovel Back”

1. Not sitting longer than 30 minutes without standing and moving around for a few minutes. Sitting on a stability ball for a portion of your day to engage your core muscle while you sit is a great idea.

2. Drinking 10oz. of water before you shovel the snow. This will hydrate your vertebral discs and your muscles.

3. Regular daily exercise consisting of stretching and resistive strength training for 45 min.

4. Reducing grain fed red meat consumption to less than 1X per week and substitute with grass fed red meat, fish, vegetables, and salads.

5. Limit alcohol consumption to 2-3 drinks per week and stop smoking

6. Always lifting with proper technique of keeping the back straight and bending from the knees. Using an ergonomic shovel can also help.

7. Visit your Chiropractor.

These tips will help you enjoy the winter months and keep someone from carrying you into my office. They will also reduce the amount of inflammation your body has which will reduce the risk of heart disease, stroke, cancer, and arthritis. If you have any further questions, you may visit our website at http://www.fccofbayonne.com or email me at ndekoyer@hotmail.com.

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60 Day Paleo Journey

August 12, 2013

60 Day Paleo Journey

 

Are you ready for CHANGE?

Come find out why we had an average of a 16 pound weight loss in our first Paleo Challenge.

Paleo / Primal / Ancestral

February 4th Dinner Talk Recap.

February 10, 2012

Left Heather Maher RYT – Center Dr. Noah De Koyer – Right Jamie Konigsberg Brotz RYT

40 plus person crowd!

If you would like to contact Heather or Jamie please get in touch with me and I will have them call you personally!

You can get a free copy of The 5 Tibetans at www.T5T.com

Never have any hesitation to contact me! Chiropractic can have such a profound impact on your health and wellness in so many ways!

Put it in the books – the next Dinner Talk is Sat. June 16th!

Dinner Talk Recipes

 Edamame Hummus

 

16 oz. Organic Non-GMO shelled frozen edamame
3 Tablespoons tahini
1/4 extra virgin olive oil
3 tablespoons lemon juice
1 large clove of garlic smashed
1/2 teaspoon sea salt
1/2 cup cold water

Boil edamame for 6 minutes – cool in cold water and smash.

In a food processor with metal blade combine all ingredients scraping down sides slowly adding cold water.  Pulse until creamy!

Additions – added cashew butter!
Serve with veggies!

*few cautions – edamame must be organic non-gmo, this recipe does not fit into paleo diet, if you are sensitive to soy I suggest to substitute edamame for another bean or nut, edamame contain antinutrients this recipe should only be used in a rotation of other dips and foods

Pomegranate Vinaigrette:

1/4 cup pomegranate molasses
2 tablespoons red wine vinegar
1 heaping tablespoon Dijon mustard
1 tablespoon honey, or more to taste
Salt
Freshly ground black pepper
3/4 cup extra-virgin olive oil
Pomegranate molasses is made by combining the juice of one lemon, 1/2 cup sugar, and 32 oz. of pomegranate juice and simmering this for about 60 minutes until it reduces to 1/4.  Be sure to mix this mixture frequently. Store in a glass jar in the fridge for up to 3 months.
* Mix this with romaine hearts, a fine blue cheese, chopped up apples, and raw walnuts.
Dr. Noah

1st Dinner Talk of 2012! Chiropractic – Wellness & Longevity – The 5 Tibetans – Yoga – Great Food and Drink!

February 3, 2012

1st Dinner Talk of 2012! Chiropractic – Wellness & Longevity – The 5 Tibetans – Yoga – Great Food and Drink!

RSVP! Today!

Chiropractic a $2,750,000,000 Healthcare Savings!

November 16, 2011

Chiropractic a $2,750,000,000 Healthcare Savings!

Thanks to the Foundation for Chiropractic Progress and a recent half page article in the Wall Street Journal this incredible Healthcare Savings has been brought to light!

Here is a summary:

Spinal Adjustments were proven to be just as effective as microdiskectomy (surgery) for patients experiencing sciatica secondary to lumbar disk herniation!

More than 200,000 microdiskectomies are performed annually in the US, at a direct cost of $5 billion, or $250,000 per procedure.  If cost is assumed at $100 per Chiropractic visit, there is a direct, total savings of $22,900 per adjustment patient. System wide, this could save $2.75 billion dollars annually.

To look more closely at these studies please visit: www.foundation4chiroeducation.com

These potential savings only touch the tip of what is possible with regular consistent specific Chiropractic Care!

I caution you to not only look at Chiropractic as a “treatment” for low back pain; this just happens to be an easy way to look at the enormous savings possible.

Chiropractic addresses what is right in you, the inborn innate intelligence that governs all aspects of you, including your HEALTH!

When the tension is removed from your Nervous System and Spinal Column by a specific Chiropractic Adjustment your brain communicates properly with all the cells in your body and proper function returns.  Proper function means different things for different people; no headaches, increased energy, better sleep, being able to lift your grandchild, increased athletic performance, etc….

Comments and Questions are welcome!

Dr. Noah

 

 

 

My updated resource page!

October 17, 2011

 

Dr. Noah’s Resource Page:

Dr. Noah De Koyer  – 734 Broadway Bayonne NJ 07002 – 201-437-0033

www.fccofbayonne.com

www.drnoah.wordpress.com

*Find me on Facebook as well!

Local – Natural – Wholefoods

Honey and Honey Products : Gooserock Farm in NJ  http://www.gooserockfarm.com

Superfoods: Navitas Naturals  http://www.navitasnaturals.com  and  vitacost.com

Raw Cheeses: in NJ  http://www.valleyshepherd.com (primarily sheep cheese with some cow and goat)   http://www.cherrygrovefarm.com/cheese/maidenhead  (cows milk cheese)   http://www.cowsoutside.com  (Bobolink Farms – cow’s milk cheese)

Grass Fed Meat: http://www.grasslandbeef.com/storefront.bok (US Wellness Meats)  You can also find grass fed meats at all three raw cheese farms listed above.

Raw Milk:  http://www.kleinfarms.com (Klein Farm in Easton PA)  http://www.freedomhillfarm (Freedom Hill Farm in Orange County NY), Life Enhancing Acres  717-768-7613  (Leroy Miller – my favorite place of all in lancaster county PA)

Pastured Eggs: every place mentioned above

 

Websites & Books

www.mercola.com   #1 Natural Health Site in the Universe

www.bodyecology.com      for information on health and cultured foods

The Blue Zones – Lessons for Living Longer From The People Who’ve Lived The Longest , www.bluezones.com , take the Vitality Compass Test!

www.icpa4kids.com   best  Chiropractic site  for Children , www.anjc.info   Association of  New Jersey Chiropractors, www.subluxation.com, Chiropractic Leadership Alliance

www.longevitywarehouse.com – superfoods, David Wolfe, fantastic health products

Anabolic Labs nutritional products – Carried in the office – www.anaboliclabs.com

http://www.fluoridealert.org/   – information on the dangers of fluoride

Information on Vaccines –  www.nvic.org

Information on Vitamin D  www.vitamindcouncil.org

Wild Fermentation, Sandor Katz;  Nourishing Traditions, Sally Fallon;  The Five Tibetans, Christopher Kilham, any book from Dr. Russel Blaylock , Eat Fat Lose Fat, Sallon Fallon and Mary Enig ; Superfoods by David Wolfe

Backpack Safety – Your Family Chiropractor is the BEST Person To Check!

September 5, 2011

It’s Back To School – Backpack Safety is a Must!

September 1, 2010 by drnoahdekoyer

It’s Back to School Time!  You know what that means?  It’s time to talk about Backpack Safety!  It is estimated that at least half of all student backpacks are too heavy for children to be carrying.  As a result, doctors and chiropractors are seeing more children than ever complaining of back pain, which can have long-term effects on the spine and nervous system.  Research is revealing the negative effects of improper backpack use.  Abnormal stress on a young child’s growing spine can have significant negative impacts.  Early exposure to back stress can lead to a lifetime of back problems.  So in order to minimize these effects, I would like to provide you with some helpful tips:

1.  Choose the right back pack–  Choose a backpack that has wide cushioned straps which will distribute the weight on shoulders evenly.  In addition, a backpack with a waist strap helps stabilize the weight by not allowing the pack to flop around as they walk.

2.  Make sure the fit is right–  Make sure the backpack fits properly.  The straps should not be so tight that the pack goes above the collar line and the pack should not be wider than the shoulders.  It should also be adjusted tight enough so that it does not hang more than 4 inches below the belt line.

3.  Pack Correctly– The weight of the loaded back pack should not be more than 15% of the body weight of the wearer, particularly in small children.  Also, students should pack the heaviest objects first so that they are carried lower and closer to the body.  Students should only be packing essential items and if needed, make frequent stops at a locker to exchange books.

4..  Lift Correctly– Check the weight of the backpack.  Face the backpack before picking it up.  Bend at the knees and make sure to lift with the legs, not with the back.  Put on one strap at a time.

5.  Wear Correctly– Use BOTH straps and make sure they are snug.  If there is a waist strap, use it.  Don’t sling the backpack over one shoulder.  Messenger style bag, which get slung over one shoulder, should be rotated so that they are not being carried over the same shoulder at all time.

A good way to check to see if their backpack is affecting their spine is look at their posture, especially at their shoulders.  Is one shoulder lower than the other?  This means that their posture is being affected and in turn their nervous system is being affected.  Please be aware of these effects because they can cause problems in the future.  Prevention is the key to health.  Lets all be PROACTIVE about health rather than REACTIVE to our health.  If you have any questions or if you would like me to a free assessment on the backpacks of your child please call or email me.  Thank you and have a great day!

 

Dr. Noah

Reminder! Next Events!

July 18, 2011

Sunday July 24th    Dr. Noah’s next Wellness in the Woods Hike – Location – Pyramid Mountain/Tripod Rock – Time 10:00 AM Sharp – Directions to follow – Please RSVP so I can properly prepare! Reconnecting to nature is a missing aspect of health – don’t miss out!

Wednesday July 27th  Dr. Mike and Dr. Noah’s  next Advanced Health Care ClassTopic: How to Prevent Chronic Disease! Cancer, Diabetes, and Auto-immune disease will be the main focus! We will tie in nutrition, supplementation, exercise, positive attitude, and Chiropractic to arm you with the information you absolutely need to know.  Please RSVP at 201-437-0033 or respond back to this post! These presentations are designed for you to bring a family member or guest.


My Patients Need to Know ….. Sitting at the Computer

June 18, 2011

Sitting at the Computer

Millions of people work with computers every day. This article explains simple, inexpensive principles that will help you create a safe and comfortable computer workstation. There is no single “correct” posture or arrangement of components that will fit ev­eryone. However, there are basic design goals, to consider when setting up a computer worksta­tion or performing computer-related tasks.

To understand the best way to set up a com­puter workstation, it’s helpful to understand the concept of neutral body positioning. This is a comfortable working posture in which your joints are naturally aligned. Working with the body in a neutral position reduces stress and strain on the muscles, tendons, and skeletal sys­tem and reduces your risk of developing a mus­culoskeletal disorder (MSD). The following are important considerations when attempting to maintain neutral body postures while working at the computer workstation:

• Hands, wrists, and forearms are straight, in-line and roughly parallel to the floor.

• Head is level, or bent slightly forward, forward facing, and balanced. Generally it is in-line with the torso.

• Shoulders are relaxed and upper arms hang normally at the side of the body.

• Elbows stay in close to the body and are bent between 90 and 120 degrees.

• Feet are fully supported by the floor or a footrest may be used if the desk height is not adjustable.

• Back is fully supported with appropri­ate lumbar support when sitting vertical or lean­ing back slightly.

• Thighs and hips are supported by a well-padded seat and generally parallel to the floor.

• Knees are about the same height as the hips with the feet slightly forward.

Regardless of how good your working pos­ture is, working in the same position or sitting still for prolonged periods isn’t healthy. You should change your working position frequently throughout the day by: 1) making small adjust­ments to your chair or backrest; 2) stretching your fingers, hands, arms, and torso; and 3) standing and walking around for a few minutes periodically.

SOURCE: The United States Department of La­bor; photo from Integrated Safety Management, Berkeley Lab.