Are you preparing for the winter months or looking for exercises to do when you can't make it to the gym? Follow these exercises to maintain a healthy fitness routine.View Article
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|* Low Back Pain||* Headaches|
|* Shoulder Pain||* Arthritis|
|* Dizziness||* Sore Elbows|
|* Neck Pain||* Indigestion|
|* Numb Hands and Feet||* Bursitis|
|* Pain Down Legs||* Muscle Spasms|
|* Numb Fingers||* Hip pain|
|* Tight Muscles||* Aching Feet|
If you have any of these symptoms, you should contact us and make an appointment to see why you are having these symptoms. The sooner you come in, the sooner you will start feeling better.
Unless you are careful, routine activities around the home such as; washing dishes, vacuuming, or even talking on the phone can strain your back. However, you can protect your back by knowing the correct way to go about doing these types of activities.
Whether you are picking up your child or a heavy bucket of water, you need to do it the proper way to avoid injury. When lifting, bend from the knees, not the waist. As you lift, hold the item as close to your body as possible. If you have to turn to place it, step in the direction of the turn, so you are not twisting your body and straining your spine.
Back Saving Tips from the American Chiropractic Association:
Traveling can be rough on the body. Whether you are traveling long hours in a car or on an airplane, your body can be left stressed, tired, stiff, and sore. “Prolonged sitting can wreak havoc on your body,” says Dr. Scott Bautch, immediate past president of the American Chiropractic Association’s (ACA) Council on Occupational Health. “Even if you travel in the most comfortable car or opt to fly first class, certain pressures and forces from awkward positions can result in restricted blood flow. One of the biggest insults to your system from prolonged sitting is the buildup of pressure in the blood vessels in your lower legs. Contracting and relaxing the muscles helps the blood flow properly.”
Ear problems can be excruciatingly painful, especially in children. Ear infections (otitis media) are the most common illness affecting babies and young children and the number one reason for visits to the pediatrician. Almost half of all children will have one middle ear infection before they are a year old, and two-thirds of them will have had at least one such infection by the age of 3. The symptoms can include ear pain, fever, and irritability. Otitis media can be either bacterial or viral, and frequently result from another illness such as a cold. For many children, it can become a chronic problem, requiring treatment year after year, putting the child at risk for permanent hearing damage, associated speech and developmental problems.
Standard treatment for most cases of otitis media is with antibiotics, which is only good if the cause is bacterial. However, any research studies have shown that antibiotics are often not much more effective than the body’s own immune system and repeated doses of antibiotics can lead to drug resistant bacteria that sneer at the drugs, while leaving the child in pain.
Frequent ear infections are also 2nd most common reason for surgery in children under the age of 2 (with circumcision being the 1st). In severe cases (i.e. when fluids from an ear infection haven’t cleared from the ear after several months, and hearing is affected), specialists sometimes prescribe myringotomy and tympanostomy, more commonly known as “ear tubes”. During the surgical procedure, a small opening is made in the eardrum to place a tube inside. The tube relieves pressure in the ear and prevents repeated fluid buildup with the continuous venting of fresh air. In most cases, the membrane pushes the tube out after a couple of months and the hole in the eardrum closes. Although the treatment is effective, it has to be repeated in some 20 to 30 percent of cases and this kind of surgery requires general anesthesia, which is never a minor thing in a small child. If the infection persists even after the tube placement and removal, children sometimes undergo adenoidectomy (surgical removal of the adenoids), which is an option that is effective mostly through the first year after surgery.
Before another round of antibiotics or the drastic step in surgery, more and more parents are considering Chiropractic to help children with chronic ear infections.
Dr. Joan Fallon, a chiropractor who practices in Yonkers, NY, has published research showing that after receiving a series of chiropractic adjustments; nearly 80% of the children treated were free of ear infections for at least a 6 month period following their initial visits. “Chiropractic mobilizes drainage of the ear in children, and if they can continue to drain without buildup of fluid and subsequent infection, they build up their own antibodies and recover more quickly,” explains Dr. Fallon.
Dr. Fallon uses primarily upper-cervical manipulation on children with otitis media, focusing particularly on the occiput (back of the skull) or atlas (first vertebra in the neck). “Adjusting the occiput, in particular, will get the middle ear to drain. Depending on how chronic it has been and where they are in their cycle of antibiotics, children generally need to get through one bout of fluid and fight it off themselves.” That means, that for the average child between 6 and 8 treatments are necessary. If a child’s case is acute, Dr. Fallon will check the ear every day, using a tympanogram, to measure the ear and track the movement of the eardrum to make sure that it’s draining. Chiropractic care can help to stop and aid in the prevention of ear infections. “It’s safe and effective and something that parents should try. Certainly before inserting tubes in their children’s ears,” says Dr. Fallon.
Physical exercise is important to our well-being. The human body needs to be exercised to keep it running optimally. Walking is one of the best exercises and only requires a good pair of walking shoes.
Make sure the shoes your purchase fit properly. The balls of your feet should rest exactly at the point where the toe end of the shoe bends during walking. Avoid high-top shoes, which often cover the entire ankle, limiting your foot’s ability to move freely and naturally. Instead opt for shoes that offer your ankle a fuller range of motion. Select shoes with plenty of cushioning in the soles to absorb the impact of your walking.
Walking just 12 minutes every other day can offer important health benefits. Walking 20 minutes every other day is even better, but in order to increase your longevity, try to eventually work up to 30 minutes, five days a week.
Tips To Help You Get Started
If you have not previously been physically active, you should consult your doctor before starting to exercise.
Drink 10 eight-ounce glasses of water a day to help keep the kidneys active, dilute and remove toxins from the body, and replace lost fluids. Coffee, tea, soft drinks, and alcohol are dehydrators and should not be substituted for water. If you perspire while walking, you may need to drink even more water.
Some walking surfaces are better than others on your musculoskeletal system. Walking on a cushioned or rubberized track is ideal because the cushioning of this type of track absorbs most of the impact of your walking. Many recreation centers offer this type of track free of charge. Grass is another good surface, but watch for holes or dips in the ground. Walking on a surface with no give, such as concrete or a mall floor, is not your best choice because this type of surface will not absorb much of the impact your body will experience. If you do choose to walk on such surfaces, be extra careful to select highly cushioned shoes.
Surveys have shown that between 40-60 percent of the general population has trouble sleeping. Daily stress and worries, pressures from job and family, body aches and pains caused my uncomfortable beds or pillows, and a host of other issues can keep a person from getting enough quality sleep.
Sleep is critical for good health and functioning. “Sleep is one of the most important functions of the brain.” Says Frederick R. Carrick, DC, PhD, president of the American Chiropractic Association’s Council on Neurology. Through sleep, our bodies recharge and renew for the next day’s challenges.
Doctors of Chiropractic, wellness experts, can provide patients with a different approach to their sleeping problems without the use of sleeping pills, which do leave many people in a mental haze the next morning.
Creating a comfortable place to sleep by choosing the correct mattress and pillow is also essential to getting the quality sleep that your body needs to function at its best.
If you continue to experience pain and discomfort at night or have difficulty falling asleep, visit your Doctor of Chiropractic. Doctors of Chiropractic are trained to treat spinal problems that can interfere with a restful night’s sleep. They can also offer nutritional and ergonomic advice that can help improve the quality of your sleep.
Nutrition Advice For A Healthy You
There is no better way to rejuvenate your health than by eating more nutritiously. A few simple changes in your diet and lifestyle can have a positive impact on your health and can also prevent a variety of health problems in the future. The traditional coffee and doughnuts for breakfast, a hamburger for lunch or no lunch, candy, cookies, and a soda for a snack, then followed by a huge dinner with more protein then a person needs are unhealthy dietary choices. As a result, younger people are starting to suffer from heart disease; not only because of poor diet, but also because of an epidemic of inactivity.
Many Doctors of Chiropractic urge patients to stop smoking, eat a balanced diet, drink plenty of water, exercise regularly, and augment their balanced diet with appropriate nutritional supplements, to reverse this alarming trend.
Research shows that good vegetarian diet as part of a comprehensive health program can help prevent heart disease, cancer, and other diseases. However, fried foods, hydrogenated fats, and commercial meat substitutes may contain more sugar and fat than meat-eater would consume.
Tips For A Vegetarian Diets:
According to the U.S. food and Drug Administration, dietary supplements are not substitutes for foods, nor can a person sustain good health by just taking vitamin and mineral supplements. When taken properly, supplements can play an important role in achieving maximum health.
Osteoporosis was a disease that people thought only affected the elderly. We particularly associated Osteoporosis with older women whose backs were slightly hunched over or those who could no longer stand up straight. Today, the truth is that an estimated 20 million American women suffer from Osteoporosis, and 80% of them don’t even know it.
Osteoporosis is a chronic, progressive condition that steals bone from the body, which can lead to hip, spine, and wrist fractures. Older people can suffer with disability and even death from Osteoporosis related fractures. Alarmingly, 1 in 2 women and 1 in 8 men will suffer from an Osteoporosis related fracture in his or her lifetime. Many people confuse Osteoporosis will Arthritis and wait for swollen joints and discomfort before being tested. Although, Osteoporosis is painless until a bone fracture occurs, it is important to find out how healthy your bones are now to avoid this brittle bone disease.
Years ago, doctors hardly ever told rheumatoid arthritis to hike or swim. Arthritis was considered an inherent part if the aging process and a signal to a patient that it’s time to slow down. However, recent research and clinical findings show that there is much more to life for arthritis patients than the traditional recommendation of bed rest and drug therapy.
The word “arthritis” means “joint inflammation” and is often used in reference to rheumatic diseases. Rheumatic diseases include more than 100 conditions, including gout, Fibromyalgia, osteoarthritis, psoriatic arthritis, and many more. Rheumatoid arthritis affects about 1% of the U.S. population (about 2.1 million people). Rheumatoid arthritis often begins in middle age and is more frequent in the older generation; however, it can also start at a young age.
Listed below are several features that distinguish Rheumatoid arthritis from other kinds of arthritis:
Some people suffer from mild arthritis that lasts from a few months to a few years and then goes away. Mild or moderate arthritis have periods of worsening symptoms (flares) and periods of remissions, when the patient feels better. People with severe arthritis feel pain most of the time and the pain lasts for many years and can cause joint damage and disability.
Exercise is critical in successful arthritis management. Exercise will maintain healthy and strong muscles, joint mobility, flexibility, endurance, and helps control weight. Rest helps to decrease active joint inflammation, pain, and fatigue. For the best results, arthritis patients need a good balance between the two: more rest during the active phase of arthritis, and more exercise during remission. During acute systematic flares or local joint flares, patients should put joints gently through their full range of motion once a day with periods of rest. To see how much rest is best during flares, patients should talk to their health care provider.
|Types of Exercise||Benefits||Frequency of Exercise|
|Range of motion exercisesi.e. stretching and dance||Help maintain normal joint movement and increase joint flexibility.||Can be done daily and should be done at least every other day.|
|Strengthening exercisesi.e. weight lifting||Help improve muscle strength, which is important to support and protect joints affected by arthritis||Should be done every other day, unless pain and swelling are severe.|
|Aerobic or endurance exercisesi.e. walking, bicycle riding, and swimming||Help improve the cardiovascular system and muscle tone and control weight. Swimming is especially valuable because of its minimal risk of stress injuries and low impact on the body.||Should be done for 20 – 30 minutes 3 times a week unless pain and swelling are severe.|
Range of motion exercises such as dance or stretching, will help maintain normal joint movement and increase joint flexibility. Strengthening exercises (i.e. weight lifting) will improve muscle strength, which is important to support and protect joints affected by arthritis and should be done every day, unless pain swelling is severe. Aerobic or endurance exercises (i.e. walking, bicycle riding, and swimming) will help improve the cardiovascular system and muscle tone and control weight. Swimming is especially valuable because of its minimal risk of stress injuries and low impact on the body, and should be done for 20 to 30 minutes 3 times a week unless pain and swelling are severe.
Patients should talk to their health care provider, if they experience these symptoms:
Doctors of Chiropractic will help arthritis patients develop or adjust their exercise programs to achieve maximum health benefits with minimal discomfort and will identify the activities that are off limits for this particular arthritis patient.
If you suffer from rheumatoid arthritis, your doctor can help you plan an individualized exercise program.
Doctors of Chiropractic can also give you nutrition and supplementation advice that can be helpful in controlling and reducing joint inflammation.
Most cases of back pain are mechanical or non-organic (i.e. not caused by serious conditions such as inflammatory arthritis, infection, fracture, or cancer). 80% of people suffer from back pain at some point in their lives. Back pain is the second most common reason for visits to the doctor’s office, outnumbered only by upper-respiratory infections.
The back is a complicated structure of bones, joints, ligaments, and muscles. You can sprain ligaments, strain muscles, rupture disks, and irritate joints, all of which can lead to back pain. While sports injuries or accidents can cause back pain, sometimes the simplest of movements (i.e. picking a pencil up from the floor) can have painful results. Arthritis, poor posture, obesity, and psychological stress can cause or complicate back pain. Back pain can also directly result from disease of the internal organs such as kidney stones, kidney infections, blood clots, or bone loss.
The spine is quite good at dealing with these often “pulled” muscles, which usually heal within in day or two. Some pain, however, continues and what makes some pain last longer is not entirely understood. Researchers suspect that some reasons might be stress, mood changes, and the fear of further injury. Sometimes a painful injury or disease changes the way the pain signals are sent through the body, and even after the problem had gone away or is inactive, the pain signals still reach the brain. It is as if the pain develops a memory that keeps being replayed.
Until recently, researchers believed that back pain will “heal” on its own. We have learned that this is not true. A recent study showed that when back pain is not treated, it may go away temporarily, but will most likely return. The study demonstrated that in more than 33% of the people who experience low-back pain, the pain lasts for more than 30 days. Only 9% of the people who had low-back pain for more than 30 days were pain free 5 years later. However, other studies have showed that low-back pain does not go away on its own and should not be ignored.
If your back pain is not resolving quickly, visit your Doctor of Chiropractic. Your pain will often result from mechanical problems that your doctor can address. Many Chiropractic patients with long-lasting or recurring back pain feel an improvement shortly after they start their Chiropractic treatment. The relief that they feel after a month of treatment is often greater than after seeing a family physician.
Chiropractic spinal manipulation is a safe and effective spine pain treatment. It reduces pain, decreases medication, rapidly advances physical therapy, and requires very few passive forms of treatment such as bed rest.
Back Pain Prevention
What Information Should I Tell My Doctor Of Chiropractic?
Before any treatment session, always tell your doctor if you experience any of the following: