Creative Ways To Stay Hydrated This Summer

Creative Ways To Stay Hydrated This Summer

Now that weather is nice out, odds are you’re spending a lot of time outdoors. Hooray for fresh air and natural Vitamin D! In addition to following the American Academy of Dermatology’s guidelines for applying sunscreen, it’s important to stay hydrated, especially when exercising in the heat.

How Much Water Should I Drink?

According to Harvard Medical School, an average adult needs at least six cups of water a day to avoid dehydration. It is recommended to drink half your body weight in ounces per day. Also, it is possible to take in too much water if you have certain health conditions, such as thyroid disease or kidney, liver, or heart problems; or if you’re taking medications that make you retain water, such as non-steroidal anti-inflammatory drugs (NSAIDs), opiate pain medications and some antidepressants. For the exact amount of water you need, consult your physician.

Does Anything Other Than Water Count?

While some of us can drink nothing but plain water all day like a champ, not everyone feels the same way. It’s better to think of fluids as a traffic light. Considering your physician’s recommendations, think of non-carbonated spring or tap water as a green light so drink as much as you like. Unsweetened water that has been enhanced with electrolytes is the constant green arrow as far as hydration is concerned. Unsweetened herbal tea is also a green light as long as it is not caffeinated.

Speaking of caffeine, this is where the light changes colors to yellow. Use caution to proceed because caffeine can actually cause dehydration. Yes, that soda or regular iced tea is a fluid, but it’s not hydrating your body in a healthy way. And while an occasional glass of wine or bottle of beer is also a liquid, these drinks are red lights and can cause dehydration.

Pep Up Your Water And Stay Hydrated

A great way to add a little pep to your water is to add frozen organic berries or fruit slices. Even adding a slice of rind from a peeled orange, lemon or lime gives water a great flavor.

Eat Your Way To Hydration

Summer is the perfect season for watermelon, celery, grape tomatoes, cherry tomatoes and cucumbers, all of which are high in water. Stone fruits are another good choice. These fruits get their name from the pit or “stone” in their center that is encased in a fleshy outer area. These foods are all healthy, and they can help keep you hydrated.

At Live Well Chiropractic Center, we want all of our patients to live happy, healthy lives. We understand that nutrition is a huge part of your overall health and wellbeing, and are proud to offer a variety of supplements and support products. Give us a call at 513-285-7482 to find out how we can help improve your nutrition and overall health! Be sure to check us out on Facebook, Twitter and LinkedIn for our latest updates and tips!

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How To Relieve Lower Back Pain

How To Relieve Lower Back Pain

If you’ve ever had pain in your lower pain, you know how much it hurts to move even your arms, legs or neck. A good way to stop constant low-back pain, aside from treatment, can be by exercising. It’s a bit of an oxymoron, sure, but exercise can help. Until you’re ready to go for a run or lift weights, consider swimming, a low-impact aerobic workout that relieves pressure on the joints and spine while exercising the muscles in the back.

What Causes Low-Back Pain?

Back pain can range from a muscle aching to a shooting, burning or stabbing sensation. In addition, the pain may radiate down your leg or worsen with bending, twisting, lifting, standing or walking.

The most common cause of low back pain is muscle or ligament strain. If you do not have a strong core, this can also cause low back pain from the strain of carrying extra weight.

Bulging or ruptured disks in your spine could also be the culprit. Disks are the cushions between the bones in your spine. The soft material inside a disk can bulge or rupture and press on a nerve, causing the pain.

In some cases, arthritis in the spine can lead to a narrowing of the space around the spinal cord, a condition called spinal stenosis. In rare cases, it could be osteoporosis, when your spine’s vertebrae develop fractures from porous or brittle bones.

If your back pain is accompanied by pain radiating past your knees, unexplained weight loss, bladder/bowel problems or is a result of an injury, call your physician.

How Does Swimming Help Pain In Your Lower Back?

When you’re in the water, you’re in a non-weight bearing environment. This reduces stress on your joints and allows a greater range of motion. The hydrostatic pressure in a pool also increases blood flow to the muscles in your back.

Depending on the severity of the pain in your lower back, and of course with your doctor’s OK, start slowly with a simple walk through water that completely covers your core. The friction from the water gives a light resistance that will strengthen the muscles in your back, as well as your core. As you heal, work your way up into swimming laps or taking a water aerobics class.

Are you experiencing lower back pain? Consider comprehensive chiropractic care with Dr. Kimberly Muhlenkamp-Wermert at Live Well Chiropractic Center. We help treat and prevent pain and injury with non-invasive healthcare services and a focus on nutrition, exercise and spinal health.

Schedule your appointment with Dr. Kim today by calling 513-285-7482 or emailing info@livewellcc.com. Her extensive understanding of body mechanics will get you feeling better! Be sure to check us out on Facebook, Twitter and LinkedIn for our latest updates and tips!

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Colic and Chiropractic Care

Colic and Chiropractic Care

You’ve fed, changed and comforted your baby, but he or she is still fussy and crying — and has been for hours. While it is completely normal for babies to cry, especially newborns, when crying lasts for a long period of time and happens a few nights a week, it could be more than simple crying. It could be colic.

What Is Colic?

In general, colic is defined as crying for three or more hours a day, three or more days a week, for three or more weeks.

Symptoms of colic may include the following:

  • Intense crying that may seem more like screaming or an expression of pain
  • Crying for no apparent reason, unlike crying to express hunger or the need for a diaper change
  • Extreme fussiness even after crying has diminished
  • Predictable timing, with episodes often occurring in the evening
  • Facial discoloring, such as reddening of the face or paler skin around the mouth
  • Bodily tension, such as pulled up or stiffened legs, stiffened arms, clenched fists, arched back, or tense abdomen

Excessive, inconsolable crying may be colic or an indication of an illness or condition that causes pain or discomfort. Schedule an appointment with your pediatrician for a thorough exam if your infant experiences excessive crying or other signs or symptoms of colic.

What Causes Colic?

The cause of colic is unknown. It may result from numerous contributing factors. While a number of causes have been explored, it’s difficult for researchers to account for all the important features, such as why it usually begins late in the first month of life, how it varies among infants, why it happens at certain times of day and why it resolves on its own in time.

How To Help Babies With Colic

While many people equate chiropractic care as the solution only for neck or back pain, it is actually more than that. Chiropractic care treated the central nervous system, which controls all the functions of the body.

During both vaginal and C-section births, the baby’s head can be turned, resulting in spinal shifting and misaligning the vertebrae. While it is impossible to know if this results in colic, studies have shown that chiropractic care may be helpful in reducing the symptoms of colic, and that help can last for years to come.

Live Well Chiropractic Center’s Dr. Kimberly Muhlenkamp-Wermert is one of the few female chiropractors in the Cincinnati area that is certified by the International Chiropractic Pediatric Association in the Webster Technique. A mother of 4, she specializes in chiropractic care in all phases of life, from pre-conception to pregnancy, post-delivery, infant and elder care. If you’d like to schedule an appointment with Dr. Kim, email us at info@livewellcc.com or call us at 513-285-7682. Be sure to check us out on Facebook, Twitter and LinkedIn for our latest updates and tips!

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Watch Out For Sugar And Saturated Fats

Watch Out For Sugar And Saturated Fats

Food and nutrition play a crucial role in health promotion and chronic disease prevention. According to the Dietary Guidelines for Americans by the departments of Agriculture and Health and Human Services, more than half of U.S. adults have one or more diet-related chronic disease, including obesity, type 2 diabetes, heart disease or certain cancers.

Everyone, regardless of health status, can benefit from lowering their sugar and saturated fat intake to follow healthier diet patterns. Here are a few of their recommendations:

Minimize Sugar

Sugary drinks are among the worst things you can put in your body. If you’re used to adding sugar to your coffee or tea, try reducing the amount you use before giving it up altogether. If you drink a lot of soda, transition to flavored sparkling water before transitioning to water with lemon or berries. Sugar can be a strong addiction, so if you try to cut it out too fast you could end up with side effects including increased cravings and mood issues.

The new guidelines recommend limiting added sugars to less than 10 percent of calories per day for ages 2 and older, and to avoid added sugars for infants and toddlers.

Limit Saturated Fats

Eating foods that contain saturated fats raises the level of cholesterol in your blood. High levels of LDL cholesterol in your blood increase your risk of heart disease and stroke. The new guidelines recommend limiting saturated fat to less than 10 percent of calories per day starting at age 2, and the American Heart Association recommends limiting these to no more than 6 percent.

Examples of foods with saturated fat are: fatty beef, lamb, pork, poultry with skin, beef fat (tallow), lard and cream, butter, cheese and other dairy products made from whole or reduced-fat (2 percent) milk.

In addition, many baked goods and fried foods can contain high levels of saturated fats. Some plant-based oils, such as palm oil, palm kernel oil and coconut oil, also contain primarily saturated fats, but do not contain cholesterol.

Dr. Kimberly Muhlenkamp-Wermert and the team at Live Well Chiropractic Center knows that nutrition is a huge part of your overall health and well-being. We are proud to offer a variety of supplements and support products, as well as a full suite of chiropractic care, orthotics and corrective exercise for your entire family. Give us a call at 513-285-7482 to find out how we can help improve your nutrition and overall health. Be sure to check us out on Facebook, Twitter and LinkedIn for our latest updates and tips!

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How Chiropractic Care Can Help The Healing of Bone Fractures As We Age

How Chiropractic Care Can Help The Healing of Bone Fractures As We Age

The old saying, “an ounce of prevention is worth a pound of cure,” is relevant when it comes to broken bones and healing – especially as we age.

A broken bone doesn’t heal as quickly when we are 50 as it did when we were 20. This is because of age, but also because of the physical changes that affect the skeletal system, such as osteoarthritis or osteoporosis.

Patients with osteoporosis are often more prone to fractures of the hip, spine and wrist. According to the American Chiropractic Association, “half of all women and a quarter of men older than 50 will break a bone due to osteoporosis.”

Lifestyle choices, such as inactivity, smoking, using alcohol in excess or a poor diet, also contributes to the risk of osteoporosis. Chiropractic care can help patients alter those life habits and improve chances for a better healing outcome after a fracture.

Aging also impacts the immune system and can disrupt the body’s normal inflammatory response to healing. This means an elderly person who falls could have a more serious bone fracture, such as a broken hip.

How Chiropractic Care Helps With The Healing Process

Chiropractic care can help as you heal and recover from a bone fracture. As chiropractors, we evaluate and test a patient’s bone density, and create an individualized plan to help regain and maintain optimal bone strength.

Manipulation treatments (also known as adjustments), along with rehabilitation, relaxation techniques, and nutritional and dietary supplement counseling are some common techniques used to help our patients heal faster and their body and bones become stronger.

Our focus is to help you and your broken bone heal well through increased mobility and range of motion.

Not only can these treatments help in your recovery – they are preventive in nature by strengthening your muscles, reducing stiffness, improving nutrition and reducing pain. Other benefits to chiropractic care after a bone fracture are:

  • Reducing risk of future fractures
  • Increased strength, balance, agility and flexibility

Women Have Their Own Unique Considerations

Women are more prone to losing bone density and strength that can factor into an increased risk for a bone fracture. This is especially true after a woman goes through menopause. Chiropractic manipulation, corrective exercise, and nutritional counseling help a woman’s body function and heal better. This helps the healing process after breaking a bone, but also serves as a preventive measure for later in life.

After The Fracture …

At Live Well Chiropractic Center, we help you heal from a fracture by relieving your pain, stabilizing your spine and joints, and creating a personalized wellness program. We are committed to keeping you healthy and your body stronger. With regular maintenance and adjustments, you will be at a lower risk for fractures. Contact us at 513-285-7482 to schedule an appointment. For more tips and our latest updates, be sure to check us out on Facebook, Twitter and LinkedIn.

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What to Know About Sciatic Pain

What to Know About Sciatic Pain

If you have it, you know it. Sciatic pain (also called sciatica) is a common back ailment that impacts approximately 40 percent of adults at some point during their lifetime. The sciatic nerve is the longest and largest nerve in the body. About the same thickness as your thumb, it begins in the lower back and extends to the foot.

Characterized by shooting pain that travels the length of the nerve, sciatica can be mild or severe. It can prevent mobility or at the very least, be uncomfortable and irritating.

Symptoms Of Sciatic Pain

In addition to the shooting pain, people who suffer from sciatica may experience other symptoms such as:

  • Numbness or weakness of the leg
  • Difficulty moving the leg or foot
  • Inability to stand up
  • Burning sensation in their back, hips and legs
  • Chronic pain on one side

What Causes Sciatic Pain?

Sciatic pain occurs when the sciatic nerve is compressed. Conditions that could cause this compression include spinal stenosis, degenerated disc disease, a herniated disk, or a bone spur on the spine. Smoking, injury or regular wear and tear from age can also be to blame. All of these conditions result in numbness, pain, stiffness of the leg, or inflammation.

How Is Sciatic Pain Diagnosed?

Sciatic pain can be diagnosed by a chiropractor after a complete assessment. The doctor will begin with a medical history and ask about the location and severity of the pain. A series of tests, such as the Straight Leg Test or Braggard’s Test, will be conducted that focus on your reflexes. The doctor may ask you to perform certain stretches and exercises to determine what aggravates or relieves your pain.

How Is Sciatic Pain Treated?

The good news is most people usually get relief from sciatic pain without invasive procedures or medications. Here are a few treatment options that a chiropractor can offer:

  • Ice or cold therapy. Applying ice or cold compress to the area reduces inflammation and eases pain.
  • Ultrasound. A gentle heat that penetrates deep into the muscle, these sound waves increase circulation and reduce cramping, stiffness, inflammation and muscle spasms.
  • Spinal manipulations. At the core of chiropractic care, these adjustments restore misaligned vertebrae to their proper position and improve movement of the spine.
  • TENS. TENS therapy, otherwise known as transcutaneous electrical nerve stimulation, uses electrical currents to control pain and reduce muscle spasms.

Chiropractic care is an effective way to treat sciatic pain because it focuses on the musculoskeletal and nervous systems and the conditions that impact them.

At Live Well Chiropractic Center, our goal is to help you feel better so you can engage comfortably in the activities you enjoy most. If you or someone in your family is experiencing sciatic pain, you don’t have to suffer any longer. We can help you determine the cause of the pain and then develop a non-invasive treatment plan that is best for you. Give us a call at 513-285-7482 to schedule an appointment! Be sure to check us out on Facebook, Twitter and LinkedIn for our latest updates and tips!

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How To Stay Healthy This Winter With Chiropractic Care

How To Stay Healthy This Winter With Chiropractic Care

Staying healthy during the long winter months is a challenge facing most of us. Not feeling well or dealing with an injury makes day-to-day life more challenging. Whether it’s the seasonal flu, winter sports injuries or just feeling the impact of the cold weather on your joints, chiropractic care is one way to proactively prepare for the change in temperatures and stay healthy during the winter.

Here’s how visiting your chiropractor during the winter months can help:

Reduce body stiffness

When the temperature drops, your muscles contract in an effort to keep you warm. Unfortunately this well-intended reaction often results in stiffness and less flexibility in your muscles or joints, making you more prone to discomfort and injury. An adjustment to your spine can help your spine stay properly aligned, which will relieve your body stiffness.

Prevent colds and flu

The spread of colds and flu is more prevalent in the winter. Combine that with compromised immune systems, sleep deprivation and stress, and it’s no wonder why most of us get sick in the winter. Spinal adjustments can boost your nervous system, which in turn can strengthen your immune system.

Heal sports injuries

If you’re a skier, snowboarder or like to exercise outside, chiropractic care can ensure your body is loose and properly aligned before you venture out into the elements. When your muscles are already warmed up and flexible, you are less prone to injury.

If you do sustain an injury, chiropractic care can help you rebuild your strength and coordination. This gives your body a chance to heal and correct itself naturally without medication or invasive procedures.

Relieve symptoms of Seasonal Affective Disorder

Seasonal Affective Disorder, or SAD, is a type of depression that occurs with the changes of season. While there is no cure for this, chiropractic care can regulate hormone production to the nervous system. Because the spine acts as the central nervous system’s communicator to the rest of the body, spinal adjustments can help you get better control of your feelings, thoughts and emotions.

Manage stress

Our muscles contract when we’re feeling stressed, resulting in tension in our shoulders, back, neck and other muscle groups. Muscles that are constantly tense impact the bones, tendons, ligaments, joints and nerves as well. When a chiropractor adjusts the spine, it relieves the pressure and results in an immediate sense of relief, which is freeing both physically and mentally.

If you’re ready to stay healthy this winter and alleviate the aches and pains the cold weather brings, give Live Well Chiropractic Center a call. We are available to answer any questions you have about joint or muscle stiffness, sports injuries, or the impact of Seasonal Affective Disorder on your body.

Contact us today at 513-285-7482 to schedule an appointment, or check us out on Facebook, Twitter and LinkedIn for our latest tips and updates!

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How To Fight Stress With Chiropractic Care

How To Fight Stress With Chiropractic Care

Stress can have an overwhelmingly negative impact on your body and your health. If left untreated, it can lead to other issues such as tension headaches, migraines, back pain, sleeplessness, anxiety, depression, and physical problems including high blood pressure and heart disease.

Stress can be debilitating, impacting your work, relationships and general happiness. Fortunately there is a way to deal with stress that doesn’t involve extreme measures or medicines with potential side effects. Because it takes a holistic, mind-body approach to treatment, chiropractic care has proven to be successful in helping to minimize stress and keep you focused and calm.

Here’s how visiting your chiropractor can help you alleviate stress:

Chiropractic care reduces muscle tension

Stress and muscle tension feed off each other. The more stress you feel, the more your muscles tense. The more your muscles tense, the more stress you feel. Muscle tension impacts your posture, and how you walk, sit or stand. It can also have an impact on your focus and your sleep. But a visit to your chiropractor can help. Your chiropractor can adjust your spine, relieving muscle tension and restoring your body’s natural balance.

Chiropractic care restores physical function

Your backbone is the pathway your brain uses to communicate to the rest of your body. It controls every organ, tissue and cell. So when you feel stressed, it impacts your backbone. A spinal adjustment from your chiropractor can restore function to your body. It increases nerve flow to your brain’s limbic system, which regulates your emotions. All of this makes you feel healthier, more energetic, more relaxed and less stressed.

Chiropractic care reinforces good nutrition

Many people turn to comfort foods during times of stress. Unfortunately, overeating or choosing unhealthy foods can make you feel sluggish, bloated and oftentimes even more stressed.

Good nutrition is the foundation of your overall health, and that includes your ability to deal with stress. When you eat clean and healthy, it can have a big impact on your stress level.

Your chiropractor does a lot more than spinal adjustments. Because they take a whole-person approach to care, chiropractors can coach you on full-body wellness. This includes exercise, physical therapy and lifestyle habits including nutrition, food and any supplements you may be lacking. After considering your whole medical history, chiropractors can help you build healthy and sustainable life habits that will help you reduce stress and feel better overall.

Are you tired of feeling the effects of stress? Are you ready to get some relief? At Live Well Chiropractic Center, we believe that life is too short to deal with stress and the pain associated with it. Contact us today to learn more about our services or to schedule an appointment. Be sure to check us out on Facebook, Twitter and LinkedIn for our latest updates and tips!

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8 Safety Tips For Hanging Holiday Decorations Without Injury

8 Safety Tips For Hanging Holiday Decorations Without Injury

Holiday lights and decorations put us in the holiday spirit, but the excitement can quickly extinguish if hanging them is not done safely. The U.S. Consumer Product Safety Commission says there have been 12,000 or more holiday-decorating emergency department visits each year in the U.S. since 2009. Here’s what you can do to get those holiday decorations installed safely and without injury.

Tip #1: Inspect the decorations before you hang them

Check the wiring of the holiday lights for cracked or frayed cords, missing lights, dead bulbs and other types of damage. If the product has been inspected for potential safety hazards, the label “UL” for the Underwriters Laboratory will be clearly displayed on the tag. A green UL mark means the lights are safe for indoor use only; a red UL means they are safe for indoor or outdoor use. Throw away any damaged strands. Before you move to the next steps, take a few moments to stretch your muscles to avoid injuries!

Tip #2: Clean your gutters and downspouts

Clear out any leaves, branches and other debris from nearby trees. Clogged and backed up gutters and downspouts can lead to water overflow onto your lights, causing an electrical hazard. This should be done before you install your decorations.

Tip #3: Secure your ladder

Make sure your ladder is secure and on level ground before you start climbing. Have someone be your spotter to hold the ladder as you climb up and down. This helps to minimize your risk of falls.

Tip #4: Don’t walk on your roof

Slippery shingles, angled roofs and water channels can make holiday decoration installation dangerous. Avoid the roof, or hire a professional with the proper tools and equipment to handle this for you.

Tip #5: Use plastic safety clips

Use plastic safety clips to secure hanging lights to the exterior of your home. They are both safe and affordable. Don’t hammer tacks or nails into the cord or use metal staples. This can damage wires and create small holes in the exterior of your home, giving rain and melted snow the opportunity to damage your home.

Tip #6: Use the appropriate extension cords

Heavy-duty extension cords made specifically for outdoor use are the safest ones to use for your holiday lights and decorations. Use no more than three sets of standard lights per extension cord to avoid overloading them.

Tip #7: Use ground fault circuit interrupters (GFCIs)

Plug all your outdoor lights and inflatable decorations into GFCIs. They will help prevent electric shock if different currents occur in the hot and neutral wires.

Tip #8: Take care of the cords

Place the cords against the house or other structures so they are not stepped on, walked on, mowed over or tripped on.

Live Well Chiropractic Center wants you to stay safe and avoid injury as you install your holiday decorations this season! If you are experiencing any pain, inflammation or soreness after putting up your festive décor, please schedule an appointment with us. We will help you stay healthy and pain-free so you can enjoy the holidays with your family and friends. Contact us today at 513-285-7482 to schedule an appointment, and be sure to check us out on Facebook, Twitter or LinkedIn for our latest tips and updates!

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Pros and Cons of Standing Desks

Pros and Cons of Standing Desks

If “sitting is the new smoking,” when can we stand? We sit at work, we sit at school, we sit as we drive from one place to the next and we sit on the couch when we get home. Since the average office worker spends about six and a half hours per day sitting at a desk, standing desks have been introduced as an alternative in the workplace. But do they really work? What are the pros and cons? Here are some things to think about as you decide if a standing desk is right for you.

Standing Desk Pros

  • It improves posture. Standing while working forces you to stand up straight and have good posture. Some employees report less back, neck and tailbone soreness.
  • It keeps the blood flowing. It’s harder to nod off or feel sleepy when you’re in a standing position, so you may feel more alert while standing at a desk. Work may feel more urgent, so you may be more productive as a result.
  • It reduces some types of diseases. Standing reduces the risk of developing diseases such as diabetes, cancer and heart disease. It can also reduce back and neck pain by 54 percent.
  • You will burn more calories. When you stand at a desk for 3-4 hours during the workday, your heart beats about 10 times more per minute. That’s the equivalent of running 10 marathons a year.
  • It’s easier to engage with co-workers. If you are in a shared office space, you are at eye-level with co-workers walking by, which may encourage brief exchanges that take the place of an email.

Standing Desk Cons

  • It can be uncomfortable. Some workers have complained about stiff legs, aching backs and sore feet after standing for long periods of time, especially if they have a health issue. Watch out for swelling in your feet and ankles, stiff knees and varicose veins.
  • It stifles the creative juices. Some workers have reported that creative work, like designing or writing, is more difficult to do in a standing position.
  • It’s hard to eat at your desk. Standing over your desk to eat lunch can be awkward and messy. It might be better to find a comfortable place to sit.

If you do decide to invest in the standing desk option, we suggest you consider the following:

  • Invest in an anti-fatigue mat. These are mats that cushion your feet and may reduce the discomfort in your body.
  • Wear supportive shoes. Standing all day won’t be possible in heels or in bare feet. Find a pair of shoes that will give you the support you need to be on your feet the whole day.
  • Take your time. Ease into your standing desk. You may need to work your way up to standing the whole day, and/or take frequent sitting breaks.
  • The best of both worlds. Consider a standing desk option that raises and lowers to allow you to both stand and sit throughout the day.

Do you have questions about the impact sitting or standing has on your body? Live Well Chiropractic Center is available to answer your questions, help you determine the cause of your pain and develop a treatment plan so you can start healing. Contact us today at 513-285-7482 to schedule an appointment! Be sure to check us out on Facebook, Twitter or LinkedIn for our latest tips and updates!

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