Walking upright on two feet has advantages, but it also puts intense pressure on the spine, as well as on other muscles and bones. Add to this improper sitting, lifting, or reaching—and the normal wear and tear of working and playing—and you have the perfect recipe for back pain. That’s why back pain is the 2nd most common reason for visits to the doctor’s office, outnumbered only by upper-respiratory infections. In fact, some experts say, as many as 80% of us will experience a back problem at some time in our lives.1
Back injuries are a part of everyday life. They can cause a sharp pain or a dull ache and can be accompanied by a tingling, numbness, or burning sensation. You may also feel weakness, pain, or tingling in your pelvis and upper leg—a condition known as sciatica. The spine is quite good at dealing with back injuries. Minor injuries usually heal within a day or two. Some pain, however, continues. What makes it last longer is not entirely understood, but researchers suspect that stress, mood changes, and the fear of further injury may prevent patients from being active and exacerbate the pain.
Tips for Back Pain Prevention:
• Maintain a healthy diet and weight.
• Remain active—under the supervision of your doctor of chiropractic.
• Avoid prolonged inactivity or bed rest.
• Warm up or stretch before exercising or other physical activities, such as gardening.
• Maintain proper posture.
• Wear comfortable, low-heeled shoes.
• Sleep on a mattress of medium firmness to minimize any curve in your spine.
• Lift with your knees, keep the object close to your body, and do not twist when lifting.
• Quit smoking. Smoking impairs blood flow, resulting in oxygen and nutrient deprivation to spinal tissues.
• Work with your doctor of chiropractic to ensure that your workstation is ergonomically correct.
Chiropractic Treatment for Back Pain
If you experience back pain, consult your doctor of chiropractic. More than 30 million Americans sought chiropractic care last year alone. Past studies have indicated that consumers are very happy with the chiropractic care they receive.
With a thorough knowledge of the structure and functioning of the human body, doctors of chiropractic make diagnoses and take steps to correct problems using spinal adjustments, dietary and lifestyle advice, and other natural tools. Spinal manipulation—the primary form of treatment performed by doctors of chiropractic—is a recommended option for back pain treatment, rated as such by many state and workers’ compensation guidelines.
Research has shown that manipulative therapy and spinal manipulation are not only safe and effective, but can cut costs and get workers back on the job faster than other treatments. A recent medical study has also pointed out that manual manipulation offers better short-term relief of chronic back pain than medication.2
When choosing a doctor of chiropractic:
• Be sure the chiropractor has attended an accredited chiropractic college.
• Make sure the chiropractor is licensed to practice in your state. After graduating from an accredited chiropractic college, doctors of chiropractic must pass rigorous state and national board exams before they can practice.
• Talk to your friends, family, and co-workers. The best referrals often come from satisfied patients.
• Talk to the doctor. The chiropractor should be willing to answer your questions and should talk freely with you about your concerns and course of treatment.
________________________________________
References
1. Vallfors B. Acute, subacute and chronic low back pain: Clinical symptoms, absenteeism and working environment. Scan J Rehab Med Suppl 1985;11:1-98.
2. Giles L, Muller R. Chronic spinal pain: A randomized clinical trial comparing medication, acupuncture, and spinal manipulation. Spine 2003 July 15;28(14):1490-1502.
Tuesday, March 29, 2011
Monday, March 7, 2011
Vitamins for Vitality, Castle Rock CO
People often wonder about taking vitamins. Should I bother? Are they worth the money? Which ones should I take? In order, the answers are yes, yes, and ask your chiropractor to recommend the brand best for you.
Why take vitamins at all? The purpose of supplementation is to cover all bases -- to make sure they're covered. How can you be sure your diet contains all the cofactors and trace minerals needed to make your metabolism work correctly? And what about all the antioxidants that fight free radical formation and the phytonutrients that seem to have so much benefit in cancer prevention?
Likewise, it would take a lot of effort to be certain that your diet contained sufficient iodine, magnesium, selenium, chromium, folate, and vitamins B1 (thiamin), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), and B12 (cyanocobalamin).Taking a supplement guarantees that these requirements have been met. It's simple, safe, and efficient in terms of both time and cost.
Which brand of supplementation is best? There's no right answer here, it's more of a practical decision. You'll know if a specific brand is right if you feel healthier and more energetic after taking it regularly for four to six weeks. You chiropractor will assist you by providing expert information and recommendations. There are no peer-reviewed, hard statistical data suggesting that one brand is superior. "Results" here are qualitative, not quantitative. The important point is that vitamin/mineral supplementation is necessary to ensure optimal metabolic functioning and physical well-being.
What about using specific supplements for specific things, such as taking calcium supplements after a bone-density study has revealed loss of bone mass (osteoporosis)? Is this an effective therapy? Well, in the postmenopausal setting1, if you're not exercising, the calcium you take will simply be excreted. Completely useless. On the other hand, if you are exercising or begin an exercise program, the additional calcium will be useful in providing raw material for stronger bones, built in response to the stress of exercise.
What about calcium supplementation for younger women? Again, exercise is the key to forestalling osteoporosis2. Of course, this includes taking sufficient daily calcium. The recommended daily requirement for calcium is 1000-1200 mg. So, a vitamin/mineral supplement supplies 500 mg. A cup of yogurt adds another 250 mg. A glass of skim milk or a piece of low-fat cheese adds another 250 mg. Non-dairy sources of calcium include calcium-fortified orange juice, spinach, turnips, and sardines (with the bones). So, dietary sources plus your vitamin/mineral supplements provide close to the recommended dose.
Additional calcium tablets or pills can make up the difference.
Vitamin/mineral supplements are important for busy people. Supplementation ensures a consistent, optimal dose of necessary nutrients. Balanced nutrition, in combination with regular exercise, will help provide vibrant, glowing good health3.
1Rosen CJ: Clinical practice. Postmenopausall osteoporosis. N Engl J Med 353(6):595-603, 2005
2Swanenburg J, et al: Effects of exercise and nutrition on postural balance and risk of falling in elderly people. Clin Rehabil 21(6):523-34, 2007
3Speckerr B, Vukovich M: Evidence for an interaction between exercise and nutrition for improved bone health during growth. Med Sport Sci 51:50-63, 2007
Why take vitamins at all? The purpose of supplementation is to cover all bases -- to make sure they're covered. How can you be sure your diet contains all the cofactors and trace minerals needed to make your metabolism work correctly? And what about all the antioxidants that fight free radical formation and the phytonutrients that seem to have so much benefit in cancer prevention?
Likewise, it would take a lot of effort to be certain that your diet contained sufficient iodine, magnesium, selenium, chromium, folate, and vitamins B1 (thiamin), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), and B12 (cyanocobalamin).Taking a supplement guarantees that these requirements have been met. It's simple, safe, and efficient in terms of both time and cost.
Which brand of supplementation is best? There's no right answer here, it's more of a practical decision. You'll know if a specific brand is right if you feel healthier and more energetic after taking it regularly for four to six weeks. You chiropractor will assist you by providing expert information and recommendations. There are no peer-reviewed, hard statistical data suggesting that one brand is superior. "Results" here are qualitative, not quantitative. The important point is that vitamin/mineral supplementation is necessary to ensure optimal metabolic functioning and physical well-being.
What about using specific supplements for specific things, such as taking calcium supplements after a bone-density study has revealed loss of bone mass (osteoporosis)? Is this an effective therapy? Well, in the postmenopausal setting1, if you're not exercising, the calcium you take will simply be excreted. Completely useless. On the other hand, if you are exercising or begin an exercise program, the additional calcium will be useful in providing raw material for stronger bones, built in response to the stress of exercise.
What about calcium supplementation for younger women? Again, exercise is the key to forestalling osteoporosis2. Of course, this includes taking sufficient daily calcium. The recommended daily requirement for calcium is 1000-1200 mg. So, a vitamin/mineral supplement supplies 500 mg. A cup of yogurt adds another 250 mg. A glass of skim milk or a piece of low-fat cheese adds another 250 mg. Non-dairy sources of calcium include calcium-fortified orange juice, spinach, turnips, and sardines (with the bones). So, dietary sources plus your vitamin/mineral supplements provide close to the recommended dose.
Additional calcium tablets or pills can make up the difference.
Vitamin/mineral supplements are important for busy people. Supplementation ensures a consistent, optimal dose of necessary nutrients. Balanced nutrition, in combination with regular exercise, will help provide vibrant, glowing good health3.
1Rosen CJ: Clinical practice. Postmenopausall osteoporosis. N Engl J Med 353(6):595-603, 2005
2Swanenburg J, et al: Effects of exercise and nutrition on postural balance and risk of falling in elderly people. Clin Rehabil 21(6):523-34, 2007
3Speckerr B, Vukovich M: Evidence for an interaction between exercise and nutrition for improved bone health during growth. Med Sport Sci 51:50-63, 2007
Friday, February 25, 2011
Conservation of Energy
Renewability, sustainability, and energy conservation are all over the news. Every newspaper's front page and every television nightly news program features sustainability daily. These are important issues, not only for the health of our planet, but also for our physical health and well-being.
Our physical health depends on how we maximize our available energy resources - how we use our body's stores of energy, how we replace and renew that energy, and how we practice conservation of our physical energy.
The interaction of all the elements of human physiology is exactly analogous to the interaction of ecosystems in the global ecology. It's an interesting and powerful comparison.
Energy resources in our body consist of nutrients obtained from food, oxygen, and stored energy in the form of sugars (glycogen) and fats. We gain energy by eating good food and balancing our nutritional choices from all the major food groups.1,2 We gain energy by having efficient and well-toned cardiovascular and respiratory systems. We gain energy by having strong muscles. And we gain energy by getting sufficient rest.
How we use these resources depends on instructions from the nerve system. Being able to use these resources efficiently depends on the underlying tone of our cells and tissues, which in turn depends on normal flow of information in the nerve system.
Hyperactive nerve systems and sluggish nerve systems - due to a variety of causes - create imbalances up and down the line.3 Systems perform abnormally. Your metabolism slows down or speeds up. You don't digest your food properly. You use too many or too little resources for a given task, and the job doesn't get done properly. Muscles get tight. Joints get stiff. You have pain. You get sick.
In these cases you're using more energy - due to inefficient systems - than you're taking in. You're not sustaining your resources, you're depleting them. Sooner or later, your entire system will begin to breakdown. You have chronic pain, you're tired all the time, you toss and turn when you should be sleeping, and you're irritable during the day.
Energy is not being renewed. Your body's out of balance, physically and metaphorically.
Chiropractic treatment directly addresses these energy concerns. Chiropractic care is all about energy management and conservation of resources. Gentle chiropractic treatment focuses on restoring balance to nerve systems, muscular systems, and physical structure. Energy begins to flow to where it's needed most, chronic pain begins to resolve, and you begin to sleep more restfully. You have a greater focus and get done the things you want to get done during the day. Your relationships with family and friends are more enjoyable, and life itself becomes much more fun.
Dr. Matt Swager- your energy conservation specialist - is an important natural resource for your well-being and your family's well-being. Call Back 2 Health Chiropractic at 303-688-8855 and schedule your appointment today!
1Katona P, Katona-Apte J: The interaction between nutrition and infection. Clin Infect Dis 46(10):1582-1588, 2008
2UNESCO, Regional Office for Education in Asia and the Pacific: Population, nutrition, and health. Bull Unesco Reg Off Educ Asia Pac 23:260-268, 1982
3D'Melllo R, Dickenson AH: Spinal cord mechanisms of pain. Br J Anaesth April 15, 2008
Our physical health depends on how we maximize our available energy resources - how we use our body's stores of energy, how we replace and renew that energy, and how we practice conservation of our physical energy.
The interaction of all the elements of human physiology is exactly analogous to the interaction of ecosystems in the global ecology. It's an interesting and powerful comparison.
Energy resources in our body consist of nutrients obtained from food, oxygen, and stored energy in the form of sugars (glycogen) and fats. We gain energy by eating good food and balancing our nutritional choices from all the major food groups.1,2 We gain energy by having efficient and well-toned cardiovascular and respiratory systems. We gain energy by having strong muscles. And we gain energy by getting sufficient rest.
How we use these resources depends on instructions from the nerve system. Being able to use these resources efficiently depends on the underlying tone of our cells and tissues, which in turn depends on normal flow of information in the nerve system.
Hyperactive nerve systems and sluggish nerve systems - due to a variety of causes - create imbalances up and down the line.3 Systems perform abnormally. Your metabolism slows down or speeds up. You don't digest your food properly. You use too many or too little resources for a given task, and the job doesn't get done properly. Muscles get tight. Joints get stiff. You have pain. You get sick.
In these cases you're using more energy - due to inefficient systems - than you're taking in. You're not sustaining your resources, you're depleting them. Sooner or later, your entire system will begin to breakdown. You have chronic pain, you're tired all the time, you toss and turn when you should be sleeping, and you're irritable during the day.
Energy is not being renewed. Your body's out of balance, physically and metaphorically.
Chiropractic treatment directly addresses these energy concerns. Chiropractic care is all about energy management and conservation of resources. Gentle chiropractic treatment focuses on restoring balance to nerve systems, muscular systems, and physical structure. Energy begins to flow to where it's needed most, chronic pain begins to resolve, and you begin to sleep more restfully. You have a greater focus and get done the things you want to get done during the day. Your relationships with family and friends are more enjoyable, and life itself becomes much more fun.
Dr. Matt Swager- your energy conservation specialist - is an important natural resource for your well-being and your family's well-being. Call Back 2 Health Chiropractic at 303-688-8855 and schedule your appointment today!
1Katona P, Katona-Apte J: The interaction between nutrition and infection. Clin Infect Dis 46(10):1582-1588, 2008
2UNESCO, Regional Office for Education in Asia and the Pacific: Population, nutrition, and health. Bull Unesco Reg Off Educ Asia Pac 23:260-268, 1982
3D'Melllo R, Dickenson AH: Spinal cord mechanisms of pain. Br J Anaesth April 15, 2008
Thursday, February 10, 2011
Are We Protecting Our Children in Castle Rock CO
The growing awareness of safe driving and state safety laws have alerted the general public and parents to the importance of using car seats for their small children whenever and wherever they are driving. Most states require the use of car seats for children under the age of 4 and weighing less than 40 pounds. However, these safety rules aimed at protecting children may cause serious neck and spinal injuries and can even be deadly if the child car seats are used incorrectly.
The American Chiropractic Association (ACA), its Council on Occupational Health and ACA member Dr. Michael Freeman, trauma epidemiologist and clinical assistant professor of public health and preventive medicine at the Oregon Health Sciences University School of Medicine, have developed the following general guidelines and safety tips to ensure proper car seat safety.
Make sure the child safety seat is appropriate for the age and size of the child. A newborn infant requires a different seat than a 3-year-old toddler.
Car seats for infants should always be rear facing as the forces and impact of a crash will be spread more evenly along the back and shoulders, providing more protection for the neck.
Car seats should always be placed in the back seat of the car-ideally in the center. This is especially important in cars equipped with air bags. If an air bag becomes deployed, the force could seriously injure or kill a child or infant placed in the front seat.
Make sure the car seat is properly secured to the seat of the vehicle and is placed at a 45-degree angle to support the head of the infant or child.
The lap harness should be fastened low, as close to the hips as possible; the harness should never be fastened around the waist.
Make certain the shoulder harness is fastened securely and the straps lay flat against the body. Twisted straps can cause additional injury that might prevent the seat from working properly.
Use a retention clip (if provided by the manufacturer) when securing a child safety seat with the shoulder harness. The retention or shoulder harness clip is an added safety feature and must be fastened close to the armpit of the infant or child.
Borrowing or purchasing a used car seat can be dangerous; there is the possibility of unknown or undetected damage. Car seats that have been in a serious accident should never be used again.
Be sure the seat meets federal motor vehicle safety seat standards. Consult the owner's manual or contact the manufacturer for that information. All car seats should have an owner's manual and instruction booklet.
Be sure the clip between the legs of the child is fastened snugly.
While car accidents can be dangerous for all passengers, small children are especially at risk, according to Dr. Scott Bautch, past president of ACA's Council on Occupational Health. "The weight of the head of a child makes the cervical spine much more vulnerable to injury," Dr. Bautch explained. "The infant has little control in the muscles of the neck, and the head can bounce from side to side and fall forward, which can cause serious spine and neck injuries. Children have more flexible upper bodies and shoulders. Make sure the harness comes up, way up, over the shoulders."
Underscoring the importance of proper car seat use, a recent article in Nation's Health reported the findings of a study conducted in Kentucky by the Centers for Disease Control and Prevention. The study found a 37 percent drop in infant fatalities since the 1982 enactment of the state law mandating the use of child car seats. "To continue this decline, prevention efforts now must focus on the proper use of the seats to maximize their life-saving potential," the researchers said.
The key when traveling with small children is to be aware of and follow these rules and tips to ensure proper car seat safety. And remember everyone: Buckle up!
If you or one of your children have been involved in a serious automobile accident and have experienced neck and back discomfort, you should consider a visit to a chiropractor.
The American Chiropractic Association (ACA), its Council on Occupational Health and ACA member Dr. Michael Freeman, trauma epidemiologist and clinical assistant professor of public health and preventive medicine at the Oregon Health Sciences University School of Medicine, have developed the following general guidelines and safety tips to ensure proper car seat safety.
Make sure the child safety seat is appropriate for the age and size of the child. A newborn infant requires a different seat than a 3-year-old toddler.
Car seats for infants should always be rear facing as the forces and impact of a crash will be spread more evenly along the back and shoulders, providing more protection for the neck.
Car seats should always be placed in the back seat of the car-ideally in the center. This is especially important in cars equipped with air bags. If an air bag becomes deployed, the force could seriously injure or kill a child or infant placed in the front seat.
Make sure the car seat is properly secured to the seat of the vehicle and is placed at a 45-degree angle to support the head of the infant or child.
The lap harness should be fastened low, as close to the hips as possible; the harness should never be fastened around the waist.
Make certain the shoulder harness is fastened securely and the straps lay flat against the body. Twisted straps can cause additional injury that might prevent the seat from working properly.
Use a retention clip (if provided by the manufacturer) when securing a child safety seat with the shoulder harness. The retention or shoulder harness clip is an added safety feature and must be fastened close to the armpit of the infant or child.
Borrowing or purchasing a used car seat can be dangerous; there is the possibility of unknown or undetected damage. Car seats that have been in a serious accident should never be used again.
Be sure the seat meets federal motor vehicle safety seat standards. Consult the owner's manual or contact the manufacturer for that information. All car seats should have an owner's manual and instruction booklet.
Be sure the clip between the legs of the child is fastened snugly.
While car accidents can be dangerous for all passengers, small children are especially at risk, according to Dr. Scott Bautch, past president of ACA's Council on Occupational Health. "The weight of the head of a child makes the cervical spine much more vulnerable to injury," Dr. Bautch explained. "The infant has little control in the muscles of the neck, and the head can bounce from side to side and fall forward, which can cause serious spine and neck injuries. Children have more flexible upper bodies and shoulders. Make sure the harness comes up, way up, over the shoulders."
Underscoring the importance of proper car seat use, a recent article in Nation's Health reported the findings of a study conducted in Kentucky by the Centers for Disease Control and Prevention. The study found a 37 percent drop in infant fatalities since the 1982 enactment of the state law mandating the use of child car seats. "To continue this decline, prevention efforts now must focus on the proper use of the seats to maximize their life-saving potential," the researchers said.
The key when traveling with small children is to be aware of and follow these rules and tips to ensure proper car seat safety. And remember everyone: Buckle up!
If you or one of your children have been involved in a serious automobile accident and have experienced neck and back discomfort, you should consider a visit to a chiropractor.
Monday, January 31, 2011
Strong Lower Backs - Castle Rock CO
You never know until you hurt it how much you use your lower back all day long. When your lower back is injured, every movement becomes painful. Simple actions, such as getting out of a chair or bending over the sink, become excruciating, and your daily routine becomes difficult and frustrating.
Back pain affects 60 to 80 percent of U.S. adults at some time during their lives, and up to 50 percent have back pain within a given year. Some of these problems are easily treated and never return, but in five to ten percent of patients low back pain becomes chronic and the person continues to have recurrences and exacerbations.
Effective treatment of uncomplicated lower back pain involves treatment in a chiropractor’s office and beginning and continuing an exercise program. A recent study conducted by the Medical Research Council, a research organization based in the United Kingdom, has found that patients given a combination of spinal manipulation and exercise experienced greater improvement in back function and greater reduction in pain compared to those treated with spinal manipulation or exercise only.
Most mechanical lower back pain is associated with tight leg muscles and weak abdominal muscles. Leg muscles need to be stretched and abdominal muscles need to be strengthened to avoid recurrences of lower back pain.
People are generally not aware of these relationships. You may know you “should be exercising”, but you may be unaware of the importance of stretching. Also, abdominal strengthening is usually the last thing a person thinks of when he or she thinks of doing exercise.
Abdominal strengthening helps support the lower back. Spinal muscles are not designed to carry your body weight. If your abdominal muscles are weak, then your back muscles will be used to carry your body weight, and eventually you’ll have a lower back injury. Abdominal strengthening not only helps keep your lower back healthy, but also helps maintain good posture. Postural benefits include an easy, relaxed gait; muscles that are long and supple, rather than short and tight; and an open chest that allows for easy, smooth breathing. Your body is a machine. Everything’s connected. A lower back problem affects many other areas, ultimately. By making sure to stretch regularly and by including abdominal exercises in your gym routine, you can help ensure having a lower back that works.
Back pain affects 60 to 80 percent of U.S. adults at some time during their lives, and up to 50 percent have back pain within a given year. Some of these problems are easily treated and never return, but in five to ten percent of patients low back pain becomes chronic and the person continues to have recurrences and exacerbations.
Effective treatment of uncomplicated lower back pain involves treatment in a chiropractor’s office and beginning and continuing an exercise program. A recent study conducted by the Medical Research Council, a research organization based in the United Kingdom, has found that patients given a combination of spinal manipulation and exercise experienced greater improvement in back function and greater reduction in pain compared to those treated with spinal manipulation or exercise only.
Most mechanical lower back pain is associated with tight leg muscles and weak abdominal muscles. Leg muscles need to be stretched and abdominal muscles need to be strengthened to avoid recurrences of lower back pain.
People are generally not aware of these relationships. You may know you “should be exercising”, but you may be unaware of the importance of stretching. Also, abdominal strengthening is usually the last thing a person thinks of when he or she thinks of doing exercise.
Abdominal strengthening helps support the lower back. Spinal muscles are not designed to carry your body weight. If your abdominal muscles are weak, then your back muscles will be used to carry your body weight, and eventually you’ll have a lower back injury. Abdominal strengthening not only helps keep your lower back healthy, but also helps maintain good posture. Postural benefits include an easy, relaxed gait; muscles that are long and supple, rather than short and tight; and an open chest that allows for easy, smooth breathing. Your body is a machine. Everything’s connected. A lower back problem affects many other areas, ultimately. By making sure to stretch regularly and by including abdominal exercises in your gym routine, you can help ensure having a lower back that works.
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