How Chiropractic Can Improve Balance (and other tips!)

Balance is an important part of our everyday life. It helps us stand, walk, and move without falling. Good balance relies on different parts of our body working together, including our eyes, inner ears, and something called "proprioception."

What is Proprioception?

Proprioception is your body's ability to know where it is in space. It's like a sixth sense that helps you understand the position of your body parts without looking at them. This sense comes from special sensors in the nerves of your muscles, joints, and tendons. Every time you move, this information gets sent up to your brain. In this way, your brain gets a play-by-play update of everything happening in your body and can send instructions back down to the muscles and joints if something needs to be changed.

How Chiropractic Care Affects Balance

Chiropractors use a technique called spinal adjustment or joint manipulation. This involves applying gentle force to specific joints in your body, especially in your spine. Here's how this can help with balance:

1. Waking Up Your Body's Sensors: When a chiropractor adjusts your joints, it can activate those special sensors we talked about earlier. This sends more information to your brain about where your body is positioned.

2. Reducing Pain and Stiffness: Chiropractic care can help ease pain and loosen tight muscles. When you're not in pain and can move more freely, it's often easier to keep your balance.

3. Improving Joint Movement: Adjustments can help your joints move better. This can make it easier for you to control your body's position and movement.

Bonus Tip: After an adjustment your brain-body connection is temporarily heightened. Getting in some light movement is a great way to improve the benefits and duration of the effects of a chiropractic adjustment. Walking, jogging, swimming, and biking are all great options for this.

What Research Says

Scientists have done studies to see if chiropractic care really does help with balance. Here's what they found:

- In one study, young adults with neck pain had better balance right after a single spinal adjustment.

- Another study looked at older adults who had trouble with balance. After 12 weeks of chiropractic care, they showed improvements in balance and were better at performing physical tasks.

- A review of multiple studies found that manual therapy, including the kind chiropractors do, can help reduce the risk of falls in older adults.

Why This Matters

Good balance is important for everyone, but it's especially crucial as we get older. Better balance can mean:

- Fewer falls and injuries

- More confidence in moving around

- Ability to stay active and independent longer

- Protective of brain health

While we still have more to learn, current research suggests that chiropractic care could be helpful for improving balance. It's not a magic solution, but as part of an overall health plan, it might help you feel more steady on your feet. Remember, everyone is different. If you're considering chiropractic care for balance issues, it's a good idea to talk with your doctor or a chiropractor about whether it's right for you.

Below we discuss other tips for improving balance on your own.

Low-Impact Balance Exercises

Tai Chi - This graceful exercise involves a series of movements performed in a slow, focused manner accompanied by deep breathing. Tai chi builds core strength and improves balance.

Yoga - Gentle yoga poses that challenge stability can improve body awareness and balance control. Poses like tree pose, where you stand on one leg, are great for seniors.

Walking - Going for regular walks of any distance works the stabilizing muscles. Walk with your head up and eyes focused forward. For added balance work, walk in a line heel to toe.

Resistance Band Exercises - Using resistance bands for moves like side steps, squats, and side leg raises strengthens the entire leg and engages core stabilizers.

Brain Exercises for Balance

Dual-Tasking - Performing a cognitive task like reciting lyrics or doing math problems while balancing engages the brain's focus. Start simple like counting backwards while marching in place.

Visual Focus Shifts - Frequently shifting your eyes between near and far targets improves visual stability and spatial awareness. Look side-to-side, up and down while balancing.

Closed-Eye Balancing - Training balance without visual cues fires up the vestibular system in the inner ear. Try balancing with eyes closed for a few seconds, building up over time.

Stretching and Balance Moves

Heel Raises - Strengthen calves by raising up on your toes, holding for two seconds.  

Single Leg Stance - Practice standing and balancing on one foot for 30 seconds, building up over time. Hold a chair for support initially.

Sit to Stand - Improve mobility by practicing sitting down in a chair and standing up without using your hands.

Consistency and safety should be a top priority when starting a balance routine. Work on balance every day, even if just for a few minutes. Build up slowly and use a chair, wall, or counter for support when needed. Improving balance can help seniors stay independent, mobile, and fall-free

References

1. Study on young adults with neck pain: Malaya, C. A., Haworth, J., Pohlman, K. A., Powell, C., & Valle-Diaz, V. (2020). Impact of Chiropractic Manipulation on Postural Sway in Young Adults With Neck Pain: A Pilot Study. Journal of Manipulative and Physiological Therapeutics, 43(6), 557-565.

2. Study on older adults over 12 weeks: Holt, K. R., Haavik, H., Lee, A. C., Murphy, B., & Elley, C. R. (2016). Effectiveness of Chiropractic Care to Improve Sensorimotor Function Associated With Falls Risk in Older People: A Randomized Controlled Trial. Journal of Manipulative and Physiological Therapeutics, 39(4), 267-278.

3. Review of multiple studies: Kendall, J. C., Hartvigsen, J., French, S. D., & Azari, M. F. (2015). Is there a role for neck manipulation in elderly falls prevention? – An overview. The Journal of the Canadian Chiropractic Association, 59(1), 53-63.

4. Study on how spinal manipulation affects nervous system processing (mentioned in the original article): Haavik, H., & Murphy, B. (2011). Subclinical neck pain and the effects of cervical manipulation on elbow joint position sense. Journal of Manipulative and Physiological Therapeutics, 34(2), 88-97.