save your back.JPG
  1. Maintain your ideal weight.
  2. Realize that your back is a complex system of bones, discs, muscles and nerves. Do what you can to protect all these elements from overuse and injury.
  3. Strengthen you quadriceps muscles.
  4. Strengthen your back muscles.
  5. Strengthen your abdominal muscles.
  6. Improve your flexibility. Do gentle stretches everyday.
  7. Exercise aerobically in your Target Heart Range for at least 30 min., 3-4x per wk.
  8. Practice deep breathing. This is an excellent stress reduction technique. Too much stress often manifests itself as back pain.
  9. Know how to manage the stress you are bound to experience.
  10. Watch your belly. If you carry excess weight in a “spare tire”, you are putting added burden to your back.

Read more: 45 Things You Can Do to Save Your Back

Darby relaxing sm.jpg
  1. Drink more water. Most of us don't drink enough water, and it's the easiest way to improve your health. If you feel thirsty, you're already dehydrated. Drinking water starts metabolism, which helps us digest our foods faster, so it's great for a weight loss trick. If you find it difficult to drink as much as you need, try these tricks: Use a straw, add some fruit juice, or add a lemon or lime slice.
  2. Exercise. Exercise a little bit everyday, whether it's walking from the far end of the parking lot, around the block during your lunch break, or taking the stairs rather then the elevator. There are plenty of ways to get aerobic and anaerobic exercises while at work. Most people think they have to go to the gym, wear special work-out clothes and spend an hour exercising. This may keep you from actually trying to get a workout in your already busy routine. You can break it down to 3 times a day for 10 minutes at a time, or you could get upright nowand get to the gym. Just do it.
  3. Turn off the TV. Ever notice that TV time gets in the way of getting everything else done? If you cut out 1 hour of TV a day, you will be ten times more productive. Find more creative ways to entertain yourself and your family. Challenge yourself to turn your television off for one week, or longer if you dare.

Read more: Ten Ways to Boost Your Health...Now!


A cold is a viral infection in your upper respiratory system. It is most likely caused by one of 100-200 strains of the rhinovirus. Common symptoms include runny nose, nasal congestion, coughing, sneezing, headache, ear ache and sore throat. Once infected, our body makes a specific anti-body to avoid re-infection.

A flu is also a virus (Influenza A, B, or C) that includes symptoms such as fever, chill, headache, fatigue, muscle aches and severe cough. Colds don't develop into the flu, they are different strains of viruses. Sometimes, though, if your body is not able to fight off the virus itself, you can develop a secondary infection, such as sinusitis, bronchitis or pneumonia. Unless your infection is from bacteria, antibiotics do not help cold or flu viruses.

Read more: What's the Difference between a Cold and the Flu?

Chance Chiropractic Center

103 E Simpson Street
Suite 100
Lafayette CO 80026
(303) 604-6164

Active Care

1365 Kipling Street
Lakewood CO 80215

Sign Up for our Newsletter: Get weekly Restart Series: Detox Program recipes, wellness and lifestyle news and "Darby Dog's Favorite Hikes".