Dr. Stein's Blog

Shortening the Road to Recovery After an Automobile Injury: Your Chiropractor Can Help.

2012-01-27T00:08:00.000-08:00

It's a great success story that most of us probably havenít heard very much about. America's roads have become far safer across the past 20 years. By just about any measure, travelers are much less likely to be injured or killed in a motor vehicle accident than they were in the late 1980s and early 1990s.

Fast Facts: Motor Vehicle Accidents by the Numbers
Vehicle Miles Driven. Americans traveled 2,172 billion miles in 1991 and 2,979 billion miles in 2009. That's a 37% increase.
Motor Vehicle Accidents. During the same 1991-2009 period, the number of accidents on U.S. roads actually decreased by 10%, dropping from 6,117,000 to 5,505,000. So even though weíre traveling more miles, we're having fewer accidents.
Occupant Fatalities. The number of motor vehicle occupants killed in accidents during 1991 was 31,934. That number declined by 23% to 24,474 in 2009. The fatality rate per 1,000 accidents dropped from 5.2 to 4.4 persons. That means that when we do have an accident, itís become less likely that someone traveling in the vehicle will be killed.
Occupant Injuries. The statistics show an even more positive trend with respect to injuries. The number of occupants injured in accidents fell 29% from 2,850,000 in 1991 to 2,011,000 in 2009. The injury rate per 1,000 accidents declined from 465.9 persons to 365.3. Simply put, our motor vehicle accidents seem to be injuring fewer drivers and passengers when they do occur.
It's likely that this general trend toward safer roads is being driven by a combination of factors. It could be the way we're driving that's producing fewer, less serious crashes. It could be the way our roads are designed, maintained or policed. It could also be the active and passive safety features now included in many of our vehicles. But whatever the reasons, we can all agree that this is good (if under-reported) news for our nation's travelers.

But What if I'm One of the Two Million Unlucky Ones this Year?

As encouraging as this trend is, it obviously means little to you if you or someone you care about is actually injured in a car accident. Even in cases where drivers and passengers walk away from a wreck believing they're uninjured, accidents can have profound, long-lasting health consequences for those involved. It's not uncommon for some types of symptoms to appear only gradually days or weeks after the event itself, delaying effective diagnosis and treatment. Symptoms may also come and go intermittently, making it more difficult to associate them with the accident.
Fortunately, there are things you can do to safeguard your health and improve your chances of a more rapid, complete recovery following an auto accident. Clinical studies have demonstrated that chiropractic care can shorten recovery time and decrease the amount of permanent physical damage sustained in a collision.
Take Care of First Things First.
Always address any life-threatening injuries first. If you experience (or have reason to suspect) significant bleeding or bruising, broken bones, internal pain, difficulty breathing, loss of consciousness, or shock, you should seek immediate help from healthcare professionals who specialize in treating trauma injuries.
Recognize Signs that You May Be at Increased Risk of Developing Chronic Problems.
Be sure to tell your doctor if any of the following warning signs apply:
ï A prior history of back, neck or shoulder problems (including previous injury).
ï Distinct numbness, tingling or pain immediately following an accident.
ï Increased muscle tension or reduced range of motion after the crash.
ï You were involved in a rear-end collision.
ï Your head was turned at the moment of impact.
ï You have symptoms that don't resolve or that become generalized.

Visit your Chiropractor as Soon as Possible After an Accident.
Do this even if you don't think you've been hurt very badly. Research has shown that early intervention in the form of chiropractic adjustment, massage and supervised exercise and stretching programs can make a big difference in longer-term function.
Stay Active.
Activity encourages blood flow to the injured area and promotes healing. It also helps prevent or reduce scar tissue formation and maintain range of motion.
Strengthen the Affected Area(s) as Directed by your Chiropractor.
Exercise and stretching programs are designed to help prevent future injuries and are an important part of a balanced treatment plan.
An auto accident can affect your health (and your lifestyle) for years if you donít receive the proper treatment. So if you or someone you care about has been injured in a collision, please call our office and make an appointment today. Chiropractic care can help put your recovery in the fast lane!

References and Resources
A Compilation of Motor Vehicle Crash Data from the Fatality Analysis Reporting System and the General Estimates System. Traffic Safety Facts 2009 Early Edition. U.S. Department of Transportation National Highway Traffic Safety Administration. Accessed August 2011.
http://www-nrd.nhtsa.dot.gov/Pubs/811402EE.pdf
Mayo Clinic Comprehensive Guide to Diseases and Conditions: Whiplash and Alternative Medicine. Accessed August 2011.
http://www.mayoclinic.com/health/whiplash/DS01037/DSECTION=alternative-medicine
Berglund A, et. al., The influence of prognostic factors on neck pain intensity, disability, anxiety and depression over a 2-year period in subjects with acute whiplash injury. Pain. December 2006.
Jull G, et. al., Does the Presence of Sensory Hypersensitivity Influence Outcomes of Physical Rehabilitation for Chronic Pain? A preliminary RCT. Pain. May 2007.
Karnezis IA, et. al., Factors Affecting the Timing of Recovery from Whiplash Neck Injuries: Study of a Cohort of 134 Patients Pursuing Litigation. Archives of Orthopeadic and Trauma Surgery. October 2007.
Peolsson M, et. al., Generalized Pain is Associated with More Negative Consequences than Local or Regional Pain: A Study of Chronic Whiplash-Associated Disorder. Journal of Rehabilitation Medicine. April 2007.
Rosenfeld M., et. al., Active Intervention in Patients with Whiplash-Associated Disorders Improves Long-Term Prognosis. Spine. November 2003.
Sterling M., et. al., Physical and Psychological Factors Maintain Long-Term Predictive Capacity Post-Whiplash Injury. Pain. May 2006.

What Exactly Are the B Complex Vitamins?

2012-01-26T23:59:00.001-08:00

The B group of vitamins is probably the most commonly misunderstood of the vitamins, simply because the B vitamins are several distinct vitamins lumped together. Additionally, the fact that the vitamins in this group are known by both letter, number and name is confusing to many people. Here is a quick list of the B vitamins found in the Vitamin B complex group.
ï B1 is also thiamin
ï B2 is also riboflavin
ï B3 is also niacin
ï B5 is also pantothenic acid
ï B6 is also pyridoxine
ï B7 is also biotin
ï B9 is also folic acid
ï B12 is also cobalamin
You should note that there are four additional substances in the B complex group, though they are not known as vitamins. They are choline, lipoic acid, PABA and inositol. When you purchase B complex vitamins, these four will not be included. Furthermore, one or two of the recognized B vitamins may also be omitted. B5 and B7 are so widely available in food that most people get plenty of these vitamins even if they arenít eating a healthy diet.
There are gaps in the numbers of the B vitamins because our understanding of them has evolved over time. Initially there was only a single B vitamin. Later it was recognized that what had been referred to as a single vitamin, actually had many components. These component parts where numbered 1,2,3,4, etcÖ Even later it was determine that some of these components (such as B4) did not meet the criteria of being a vitamin and they were dropped. Thatís how we ended up with 8 B-vitamins with non-sequential numbers.
One thing that all the B vitamins share is that they are water soluble. Any excess vitamin B is not stored, but rather is excreted in the urine. That means that all the B vitamins need to be constantly replenished from our diets.
B vitamins are found in whole unprocessed foods including grains, meats and vegetables. In general, the more processed that food is, the lower the content of all the B vitamins. A daily multi-vitamin is a great way to ensure that you are getting all the B complex Vitamins your body needs on a daily basis.
One of the most commonly recognized uses of the B vitamins is an energy booster. Many popular energy drinks that claim a natural boost of energy without sugar or caffeine are high in B vitamin complex.
There are too many components in the Vitamin B complex to discuss the health benefits, deficiencies and Recommended Daily Allowance for the whole group in a single article. Look for future articles about each of these important nutrients.
If you have questions about your current nutrition and supplement plan, just ask. We are here to help!

Bibliography
B Vitamins MedlinePlus. (n.d.). Retrieved 8 10, 2011, from National Institutes of Health: http://www.nlm.nih.gov/medlineplus/bvitamins.html
Micronutrient Information Center. (n.d.). Retrieved 8 11, 2011, from Linus Pauling Institute at Oregon State University: http://lpi.oregonstate.edu/infocenter/vitamins.html

Is Going Barefoot Really a Prescription for Fewer Running-Related Injuries?

2012-01-26T23:54:00.000-08:00

The latest in performance footwear isn't on display at America's elite university track programs. Nor will you find it on the pitch at professional soccer games. You won't see it on the baseball diamond, basketball court or football field either. Why not? Because the most recent innovation in athletic shoes (at least among a small but growing community of hardcore running enthusiasts) is... not wearing any at all!

The Reasons Behind the "Back to Basics" Movement
For a majority of runners either considering or actively experimenting with barefoot running, it's not about trying to rediscover their inner caveman. Rather, these individuals are looking for ways to improve comfort, reduce wear and tear on their bodies and add years to their running lives. A 2009 bestselling book called ìBorn to Runî, written by Christopher McDougall, evangelizes barefoot running and ties many of our species' running-related maladies to the use of shoes. But does running barefoot actually solve the problem? And do the obvious risks outweigh the potential benefits?

What Does Science Say About Running Barefoot?
The idea is controversial among medical researchers and healthcare providers as well as among runners themselves. At the center of the debate is our understanding of the musculoskeletal system and the biomechanics of running, and it's fair to say that the evidence today doesn't point clearly in one direction or the other. In fact, the leading researchers on the topic at Harvard Universityís Skeletal Biology Lab are careful to point out that none of the information they present is meant to answer questions about how people should run and whether running barefoot or with shoes is any more likely to cause(or prevent) any particular type of injury. So if you're thinking about adopting the barefoot running lifestyle yourself, it's worth considering a handful of points about which there seems to be some general agreement:
1. We run much differently when we wear shoes. For example, long-time shoe wearers (that's most Americans) tend to take longer strides and land further back on the foot, producing a harder heel strike that would be uncomfortable or painful without shoes. Shoe wearers also generally lean forward more. By contrast, experienced barefoot runners are far more likely to have a forefoot or midfoot strike and will tend to run in a more upright position.

2. The differences in running style mean that impacts and stresses are distributed and absorbed differently by the body. Research suggests that the hard heel strike creates a higher-frequency impact that tends to move upward through a runner's bones, while the lower-frequency impact of landing on the forefoot travels through the muscles and soft tissue.

3. The fact that most Americans wear shoes from an early age means that our bodies adapt to it. And we probably adapt in a couple of different ways. Not only do we learn to move differently when we have shoes to absorb the impact and protect us from cuts and scrapes, we also strengthen (or weaken) different parts of our bodies in the process. If youíve ìgrown upî running in modern athletic shoes (which enable long strides and hard heel strikes), itís unlikely that your feet and calves have the same muscle strength as a those of an experienced barefoot runner. Itís also unlikely that you have the same sorts of calluses.

4. Just because weíve walked and run in shoes for most of our lives doesn't mean we can't do something different, but it does mean that we should be smart about making a change. The last thing you want to do is to inadvertently increase the risk of some types of injury in the course of trying to prevent others (upping the odds of sprains, strains and tendonitis to reduce the likelihood of stress fractures, for instance). It takes time for a runner to adjust his or her form and for the body to make its own adjustments. For this reason, itís important to make a gradual change and pay close attention to your running technique. Your own body will provide some feedback on your progress, but education and common sense should play a central role in helping you set appropriate goals and expectations.

5. Whether you choose to run in shoes or to run barefoot, good form matters. And it matters a lot. Countless coaches and trainers have gone on the record saying that bad form contributes to more running-related injuries than any other single factor. Dr. Daniel Lieberman recently provided a wonderful quote to Gretchen Reynolds of the New York Times:

ìHumans may have been built to run barefoot, but we did not evolve to run barefoot with bad form.î
If you're a runner looking for a healthier approach--especially if you are experiencing pain or have a history of injury, your chiropractic physician can help! As experts in diagnosing, treating (and, even better, preventing) muscular and skeletal problems, chiropractors use a variety of proven techniques to relieve pain, promote healing and improve performance. Best of all, they can help keep you running at your best! Call our office today to make an appointment.

References & Resources
Lieberman, D., et. al., Biomechanics of Foot Strikes & Applications to Running Barefoot or in Minimal Footwear. Harvard University Skeletal Biology Lab. Accessed August 2011.
http://barefootrunning.fas.harvard.edu/
McDougall, Christopher, ìBorn to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seenî 2009.
Reynolds, Gretchen, ìAre We Built to Run Barefoot?î. The New York Times. June 8, 2011. Accessed August 2011.
http://well.blogs.nytimes.com/2011/06/08/are-we-built-to-run-barefoot/

Can I Use My Flexible Spending Account for Chiropractic Care?

2012-01-26T23:41:00.000-08:00

As of the time this article is being written ñ Yes you can use your FSA account to pay for chiropractic services.

Bear in mind that exactly what is and is not eligible inside a Flexible Spending Account is ultimately determined by the IRS. The rules covering FSAs can and do change year-to-year and there is some gray area which is open for interpretation.

The relevant IRS publications to consult for all the details are Publication 969: Health Savings Accounts and Other Tax-Favored Health Plans and Publication 502: Medical and Dental Expenses. You can find both of these online at http://www.irs.gov/pub/irs-pdf/p969.pdf and http://www.irs.gov/pub/irs-pdf/p502.pdf

This article isn't intended to provide tax advice or address your specific situation, but it will give you a broad overview and direct you to resources where you can learn more. Now that the disclaimer is out of the way, here is what consumers should know.

IRS Publication 502 clearly states - ìYou can include in medical expenses fees you pay to a chiropractor for medical care.î This rather short statement covers the core things we do such as exams, diagnostic tests and spinal adjustments. Good news for you!

It also states that ìYou can include in medical expenses amounts paid for transportation primarily for, and essential to, medical care.î This includes gas for your own car and also public transportation fees you pay in order to come to our office. Just keep track of your mileage, commuting routes or receipts in a log book.

The IRS draws a distinction between medical care and general health. Most purchases intended to keep you healthy or enhance your health don't qualify. This includes nutritional supplements, exercise equipment and health club memberships. Weight loss programs also don't qualify unless you are under medical supervision for a disorder such as diabetes or cardiovascular disease where weight loss is part of the disease treatment program.

Note that there are two players for every FSA plan in the IRS and the benefits company
providing the plan. In most cases the benefits company will allow everything the IRS allows, but some may have additional restrictions of their own. If in doubt about whether a specific service we provide is eligible, consult your corporate benefits administrator.

Are You Sitting Properly?

2011-11-14T15:36:00.000-08:00

If you are an office worker you probably spend at least six or seven hours a day sitting on the job. Add more time sitting in the car, at dinner and lounging with some late night TV and the total hours of sitting rockets up to somewhere around ten hours.
When is the last time you thought about how you sit?
Probably never or a long, long time ago.
Promise yourself that youíll take a critical look at how you sit after you read this article. If you are sitting and reading this online, go ahead and freeze right now and really think about how you are sitting. Compare your sitting position to this checklist:

Proper Sitting Posture Checklist

ï Sit with your legs uncrossed with ankles in front of the knees.
ï Place both feet firmly on the floor. Get yourself a footrest if your feet donít reach.
ï Your knees should be lower than your hips and the back of your knees should not touch the seat.
ï If your chair has an adjustable backrest, move it to support the arch in your low back. If you donít have a backrest, ask your employer about getting one or invest in it yourself.
ï Get up and move around every hour. Take a break from sitting even if you cannot stop working. Make a phone call standing up or close your office door and lie down for a few minutes on your stomach. At the very least, shift your sitting position occasionally.

Why Sitting Posture is Important

Good posture is important for long term health and disease prevention just like daily tooth brushing. And, similar to tooth brushing, habits are formed early and can be hard to break later in life.
Good sitting posture reduces the stress and strain on ligaments. Ligaments are responsible for holding the joints together, so ligament stresses can make you prone to joint injuries. Proper posture also reduces muscle fatigue. When muscles are able to work efficiently they use less energy and donít get tired as easily. Abnormal motions or positions that are repeated over and over again on a daily basis are contributors to degenerative arthritis and joint pain.
Most adults would readily agree that posture is important. Most of that group would also admit that they donít actively think about postureÖit just happens. For the next 30 days, make an effort to really think about your posture and pause a couple times per day to compare your current position to the checklist provided above. It takes about 30 days of focus to break an old habit or develop a new one, so if you concentrate on your sitting posture for 30 days, youíll be well on your way to a lifetime of better musculoskeletal health.
As always, if you need a recommendation for a good chair or back rest, ask any member of our team.

Have High Blood Pressure? Check Your Mercury Levels

2011-11-14T15:27:00.000-08:00

Mercury toxicity should be evaluated in any patient with hypertension, coronary heart disease, cerebral vascular disease, cerebrovascular accident, or other vascular disease.î This was the conclusion of an August 2011 study that appeared in the Journal of Clinical Hypertension.
For those of you lucky enough to not know the term, hypertension is the medical name for high-blood pressure. About one out of every three adults in the United States has high blood pressure (National Center for Health Statistics, 2008) so the odds are that at least one of your parents or grandparents is affected. Or, perhaps it you that has high blood pressure? Either way, this is a study youíll want to know about since it clearly connects how mercury toxicity (which can be tested for and reduced) can manifest itself as hypertension and other vascular diseases.
Most research studies you hear about on the evening news or popular science programs are full of data and statistics. These types of studies are typically trying to correlate two facts ñ such as people with higher mercury exposure have greater incidence of heart disease ñ and may go future to try to establish causation. However, statistical methods donít ever really settle the causation question. For that we need biochemistry.
Biochemistry is all about understanding the different pathways that nutrients (and toxins) travel in our bodies. This particular study looked at the many internal processes that mercury interferes with in order to establish a biochemical basis for the resulting symptoms - hypertension and coronary heart disease. Hereís what they found.
Mercury:
1. Inactivates many reactions that depend on sulfer-containing enzymes
2. Inactivates many sulfer-containing antioxidants
3. Substitutes itself for zinc, copper and other trace minerals in certain reactions
As a result:
1. Mitochondria ñ the energy powerhouses of the cell ñ malfunction
2. The bodyís oxidative defenses are diminished increasing oxidative stress and inflammation
Which manifests in the body as:
1. Hypertension (high blood pressure)
2. Coronary heart disease
3. Myocardial infarction (heart attack)
4. Cardiac arrhythmias
5. Atherosclerosis
6. Renal dysfunction, and
7. Proteinuria
Even if you didnít follow any of the preceding couple paragraphs, you can appreciate the need to ëconnect-the-dotsí between cellular-level processes and downstream diseases. This study connected the dots between high levels of mercury and the many downstream disease states listed. A brilliant piece of work!
So, what should you do if you have hypertension or other types of coronary heart disease? The study authors advise testing for acute or chronic mercury toxicity. Modern mercury toxicity tests are done using urine, blood, hair and toenail samples so they are minimally invasive and results come back fairly quickly.

Some Surprising Statistics About Back Pain

2011-11-09T03:22:00.000-08:00

Back pain relief is just one component of chiropractic care, but it is often a patientís first introduction. Back pain is horribly debilitating affecting all aspects of work and personal life. If you are suffering from back pain, you are not alone. Here are a few facts about back pain that may (or may not) surprise you.
ï Back pain is the number one disability for those under age 45.
ï In the United States of America alone, there is an expected 31 million people with lower back pain at any given time.
ï Back pain runs second, after only the common cold, as the top reason for visiting a healthcare provider in the United States.
ï Experts place the likelihood of any person to experience some type of back problem in their lifetime at about 80%. Thatís four out of every five people!
ï Over 50 billion dollars are spent per year in the pursuit of clearing up cases of back pain.
ï Around 30 to 40 percent of all workplace absences are due to back pain.
ï Approximately one quarter of U.S. adults reported having low back pain lasting at least one whole day in the past three months, and 7.6 percent reported at least one episode of severe acute low back pain within a one-year period.
ï One-half of all working Americans admit to having back pain symptoms each year.
ï Approximately 2 percent of the U.S. work force is compensated for back injuries each year
ï Lower back pain accounts for two thirds of all back pain-related cases.
ï More than two-thirds of back strains are caused by lifting and other exertions like pulling and pushing.
ï Most cases of back pain are mechanical or non-organicómeaning they are not caused by serious conditions, such as inflammatory arthritis, infection, fracture or cancer.
The key to proper treatment of back pain is to understand the cause. Remember, pain is always a sign that something else is wrong and if continually ignored may lead to more serious harm. Chiropractors are experts in assessing the root cause of your back pain and putting you on the right course to recovery.

How To Pick Running Shoes

2011-11-09T03:09:00.000-08:00

Running is wonderful cardiovascular exercise and a popular workout choice for men and women. Just as a carpenter requires the right tools for his trade, the right pair of running shoes is essential for both the casual and the serious runner. There are some things to consider when purchasing a running shoe.
How far and often will you be running? If you are a casual runner (less than ten miles per week), then a basic running shoe will be fine. If you are training for a marathon, consider making a true investment in your running shoes for optimal performance.
Consider the arch in your foot. Those with a high arch, need a running shoe with a curved shape. If you have an average arch, a semi-curved shoe might be the best fit. Those with a low arch or flat feet need a straight shape shoe.
Understand pronation, which is the rolling of the foot from heel to toe through the foot strike. A proper or neutral pronation is hitting the outside of the heel and up to ball of your foot evenly across the front. This is how your foot reduces the stress of impact. Underpronation means that the outside of your foot takes most of the shock instead of finishing in the neutral position. Overpronation is too much roll across from the outside to the inside of your foot.
To determine your level of pronation, look at the shoes you walk or run in. Most everyone will begin on the outside of the heel, the real indicator is the wear on the forefoot. If most of the shoe wear is:
• On the medial (inside) side then you Overpronate
• On the lateral (outside) side then you Underpronate
• Uniform across the forefoot then you have a Neutral Stride
Where will you be running? Most people run on pavement or sidewalks, so most running shoes are designed with this in mind. However, if you are going to be running on uneven or softer surfaces (such as mountain trails or grass), look at shoes intended for those kinds of surfaces.
Shop for running shoes late in the afternoon, as feet are at their peak size at this time of day. When trying on the shoe, make sure there is a full thumb width between the end of the longest toe and the end of the shoe. In a properly fit running shoe, the toe box will allow the toes to move freely. The heel should not slip or rub against the shoe and the sole should flex with ease where the foot flexes.
Go to a store that specializes in running shoes or at least to a sporting goods store. The sales associates will be able to help you make a decision on the best shoe for you.
If you run often, consider purchasing more than one pair of running shoes. This way, you can rotate them. If you run often, your shoes should be replaced every six months or so.
Do consider price so your budget isn’t blown, but don’t sacrifice comfort and durability in the process.
Runners have a wide selection of styles, colors and levels of comfort from which to choose when looking at running shoes. Remember, whether you are a casual runner or a serious runner, comfort and excellent support are essential for the best performance!

Which Type of Yoga Is Right For You?

2011-11-01T00:10:00.000-07:00

Yoga is becoming a more and more popular activity in the Western world today. The number of places holding Yoga classes of many different types is on the rise. With a choice of Hatha Yoga, Ashtanga Yoga, Power Yoga, Iyengar Yoga, Bikram Yoga, Vinyasa Yoga and many more it can be easy to get confused. This article will help you to understand the difference between the most popular types of Yoga so you can choose which type is right for you.
Hatha Yoga – In Sanskrit (an ancient classical language of India) “Ha” means “sun” and “tha” means “moon”. This type of Yoga is a relatively slow paced, gentle type of Yoga and is a good place to start if you are completely new to Yoga and don’t know any of the asanas (poses). Like all types of Yoga, Hatha Yoga aims to unite the mind, body and spirit.
Ashtanga Yoga – Ashtanga means “eight limbs” in Sanskrit. It’s a fast moving, intense style of Yoga based on a progressive sequence of asanas, synchronized with the breath. Ashtanga Yoga can be quite physically demanding as you are constantly move from one asana in the sequence to the next, so you’ll find that it will improve your stamina as well as your flexibility and strength..
Power Yoga – This is a western interpretation of Yoga and is based on Ashtanga Yoga. A Power Yoga class may not necessarily stick to the exact sequence of poses like Ashtanga Yoga does, but it does involve practicing a series of poses without stopping and starting.
Iyengar Yoga – This type of Yoga is based on teachings by B.K.S Igengar and concentrates on the correct alignment and form of the body. Unlike Ashtanga Yoga, there is an emphasis on holding each pose for a long period of time rather than moving constantly from one pose to the next. Iyengar Yoga uses props such as blocks and straps to help align the body into the different poses.
Vinyasa Yoga – Vinyasa means breath-synchronized movement and is another fast paced type of Yoga, with an emphasis on breathing. A practice typically starts with sun salutations and moves on to more intense stretching. Throughout the practice each pose is balanced with a counter pose.
Bikram Yoga – Otherwise known as “Hot Yoga”, Bikram Yoga is practiced in a room heated to 105 degrees, with a humidity of around 40%. Generally a sequence of 26 different poses is practiced during a Bikram Yoga class and the hot temperature helps to loosen muscles. Due to the high temperature most people sweat a lot during the class and this helps to cleanse the body of toxins.
If you’re just starting out or have never done any Yoga before, you may want to try a few different types of yoga to find out what you like best. Remember, there’s no rule that says you have to stick to one type of Yoga.

5 Easy Ways To Boost Your Metabolism

2011-11-01T00:01:00.000-07:00

Metabolism refers to the rate at which your body burns calories. Your metabolic rate is your personal “calories-per-hour” number. Your metabolism is lowest while you sleep and highest during and right after vigorous exercise. Here are a few tips for raising your metabolism:

1. DON’T SKIP BREAKFAST
The morning meal jump starts your metabolism and helps to prevent bingeing later in the day. A cup of coffee does not count – the caffeine and added sugar may give you a bit of energy and suppress your appetite for a little while, but generally backfires causing severe hunger and overeating later in the day. Breakfast should include complex carbohydrates like whole grain (granola or oatmeal), along with some protein and fat (low-fat yogurt or milk) to keep your energy levels even and hunger in check.

2. EAT MORE OFTEN
Get into the habit of eating every three to four hours or at least four times a day. Eating frequently stabilizes blood sugar. When blood sugar drops too low you want to eat…a lot. By keeping your blood sugar stable you can control your appetite and keep you metabolic rate high. When you go many hours without eating your body will compensate by slowing down your metabolism to conserve energy.

3. EAT PROTEIN AT EVERY MEAL
Protein takes more energy and time to digest, and will leave you feeling full longer than eating carbohydrates alone. Research shows that eating more protein can help you lose weight without cutting calories. Try these protein possibilities: turkey on whole wheat; hummus and pita; vegetarian chili; fruit and nuts; or protein snack bars that contain 12 or more grams of protein.

4. HOLD OFF ON SNACKING
Many of us grab a snack for quick energy when we are feeling tired, but do not confuse true hunger with fatigue. If you are feeling tired go for a 15-20 minute brisk walk. This will raise your heart rate and give you a boost of energy. Follow it up with a large glass of cool water. If you are truly hungry have a protein- and complex carbohydrate-rich snack like whole wheat crackers and peanut butter or cheese.

5. CONSUME ENOUGH FOR YOUR BODY’S NEEDS
Eating too little slows your body’s metabolism the same way eating too infrequently does. If you want to lose weight, do not slash your calories too drastically. Instead, cut out some of the extras in your diet – things like soda, juice, packaged goods or candy. Processed foods tend to be high in fat and calories and low in vitamins, minerals and fiber.
In conclusion it is important to understand that your metabolic rate is controlled by many factors. You can exert a fair amount of control over many of these factors. This article has emphasized how your diet affects your metabolism, but clearly movement is the other major factor.

Why does my back alway hurt?

2010-06-01T18:20:00.001-07:00

Low back pain is a very common problem affecting 80-90% of all of us at some point in our lifetime. Why is that you ask? There are many reasons. One of the biggest reasons is that we are 2-legged animals carrying 2/3rds of our weight above our waist. Studies have shown deterioration or arthritis occurs much sooner in us vs. our 4-legged animal counterparts. A 180 lbs man carries roughly 120 lbs above the waist. This means, every time he bends over, in order to stand upright, he needs to lift 120 lbs PLUS whatever he is lifting. Hence, the argument of, “…but I only bent over to lift a pencil and my back went out,” seems on the surface as impossible but in reality, the man in our example is lifting the pencil plus 120 lbs. Now, let’s add to that the point that a 5 pound weight equals 50 pounds when held out in front with the arms stretched out straight. Now, if that’s not bad enough, now, let’s assume all of this is happening from a bent forward position, with a twist at the waist, with out stretched arms, while lifting a 20 pound object. Get the idea? It’s amazing our back doesn’t get injured every day as we lift 2 bags of groceries into the far end of a car trunk, or, when lifting our 30 pound child in and out of a car seat, height chair, or when they are screaming and pushing away from us as we try to lift them!

In order to further appreciate why the low back is so vulnerable to injury, some basic understanding of anatomy is needed. When we’re born, the back is made up of 33 segments of which 5 fuse by the time we’re about 18 years old to make up the sacrum (bottom of the spine) and 4 fuse to make up the coccyx (tail bone), leaving 5 lumbar (low back), 12 thoracic (mid-back) and 7 cervical (neck) vertebra. These are stacked up on top of each other like building blocks and are connected to each other by a shock absorbing disk in the front and two smaller facet joints in the back, acting like a tripod. In the low back, we’re supposed to bear about 80% of our weight in the front and 20% in the back but, if our abdominal muscles are a bit out of shape and the pelvis rotates forwards, the curve in the low back increases and overloads the back of the vertebra (facets) making them vulnerable to injury. The disk becomes injured when we bend/lift/twist. This can tear the outer tough fibers of the disk, allowing the central more liquid-like material to leak out. If this happens, the leaking or “herniated” disk can put pressure on the nerve that exits the spine and travels down our leg. If the pain pattern includes the back of the leg, it’s commonly referred to as “sciatica.”

OK, enough about anatomy. What can we do to reduce the chances of having periodic low back pain? Obviously, staying in shape is very important. Certain muscles of the body must be tight to keep us upright or standing. These muscles need to be stretched on a regular basis. For example: the hamstring muscle. We’ve all had to perform hurdler types of exercises and remember how tight they feel!

We realize that you have a choice in where you choose for your healthcare services. If you, a friend or family member requires care for low back pain, we sincerely appreciate the trust and confidence shown by choosing our services and look forward in serving you and your family presently and, in the future.

Fibromyalgia and Chiropractic

2010-06-01T18:19:00.003-07:00

Do you wake up feeling tired, washed out, and dragged down? Do you have generalized pain throughout your body that doesn’t seem to respond to anything you’ve tried? Do you wake up multiple times a night and fight getting back to sleep? These are classic symptoms of fibromyalgia (FM). However, when caught early and treated appropriately, FM can resolve or at least be controlled. Chiropractic care and management of FM is very effective and is becoming increasingly popular among FM sufferers. The goal of managing FM is to return you to a productive, enjoyable lifestyle allowing you to function and perform all of your desired activities.

Chiropractic care is the most popular and sought after form of alternative care or complementary medicine as 20% of American men and women utilize chiropractic care at some point in their lives. Of all the health care options, few have been found to be as satisfying to their patients as chiropractic with 80% of those seeking chiropractic treatment reporting significant pain relief, better functioning and an increased sense of wellbeing. Still, many ask questions such as, what is the science behind chiropractic and, what exactly does a chiropractor do?

The original hypothesis or theory of chiropractic that led to its founding in 1895 is that skeletal or bone misalignments cause nerve interference resulting in pain, loss of function, and a host of other symptoms related to the nervous system. The entire body is connected through bones, joints, muscles, ligaments, tendons, with their supporting circulatory or blood flow system and nervous system. When the skeletal structure is in good alignment, the body can handle the many stresses and challenges we all face on a daily basis. When there is a breakdown in this system, symptoms manifest and when left untreated, these symptoms can develop into chronic pain, including conditions such as fibromyalgia. Chiropractors focus to reduce pain and the many other symptoms by correcting the imbalances in the skeletal system with the objective of reducing nervous system dysfunction. Many of the techniques utilized in chiropractic care include manipulation of not only the bony structures, but also the muscles, tendons, and ligaments through various forms of manual or hands-on therapy, stretching, posture correction methods, exercise, lifestyle modification recommendations including diet and nutritional management, and activity modifications. Chiropractic care also includes discussions and instructions for modifying methods of performing tasks including bending, lifting, pulling, pushing in both at work and home activities. Work station modifications are also thoroughly investigated, especially when symptoms are consistently worse after the work day.

Patients with fibromyalgia classically have generalized pain and tender spots throughout their body and often present with back pain, neck pain, headaches, as well as arm and/or leg pain. Chiropractic care can effectively reduce the pain associated with FM by reducing bony misalignments, restoring muscle tone, and improving posture. Proper exercise training has been found to be very important in maintaining long-term control of FM and is included in the management of FM. Diet and nutritional counseling may also be beneficial. Research has been very supportive of chiropractic care for patients suffering from FM.

We recognize the importance of including chiropractic in your treatment planning and realize you have a choice of providers. If you, a friend or family member requires care for FM, we sincerely appreciate the trust and confidence shown by choosing our services and look forward in serving you and your family presently and, in the future.

Whiplash and Chiropractic

2010-06-01T18:19:00.001-07:00

Whiplash occurs when the neck is suddenly and forcefully jerked, and is typically associated with car crashes. The speed at which the neck is forced upon impact is faster than we can contract our muscles in attempt to stop the forceful movement. This results in muscle, tendon, and/or ligament over-stretching, even tearing. Symptoms include stiff and painful neck movements, weakness or, the head “feels heavy” making it challenging to “hold up” as well as headache, and sometimes dizziness, ear noises, TMJ or jaw pain, and “mental fog.” What should be done if a whiplash injury occurs?

The amount or degree of damage to the soft tissues - that is, the muscles, tendons, ligaments, and disks of the neck — will be the deciding factors as to how much rest vs. activity should be initially performed. If there are no fractures, dislocations or other injuries resulting in an unstable cervical spine (neck), studies have shown rest and a soft collar is actually harmful when compared to early return to activity and exercises. Chiropractic treatment, which essentially exercises the joints of the neck, has been shown to speed recovery when performed sooner rather than later after a whiplash injury. A handy way to classify the injury includes four categories: 1) Pain with no significant abnormal clinical findings; 2) Pain with mild clinical findings and range of motion loss; 3) Pain with neurological injury (resulting in radiating arm pain); and 4) Pain associated with fracture and/or dislocation. Those suffering with category 1 or 2 injuries should minimize rest, collar use, proceed with life’s activities and not be afraid to do desired activities. More aggressive exercise and, utilizing chiropractic adjustments as soon as possible is very effective in the first two categories of injury. Category 4 (fractures and dislocations) injuries require the use of a rigid collar usually for 4-6 weeks as rest/protection is imperative. Category 3 demands careful monitoring by your chiropractor as neurological problems like arm pain and numbness, muscle strength weakness, must be watched during the healing process. The use of ice is helpful with all four categories of injury and exercise training is important and can be started sooner in the first two categories of injury.

What can you do if you sustain a whiplash injury? The first order of self-help is the use of ice. This is a much better choice over the use of heat as ice reduces swelling and pain while heat can increase swelling because it brings in more blood flow into an already swollen area. The heat may feel good during its use but most patients report the pain either returns shortly thereafter or feels worse. Ice and heat can be alternated but ice should be emphasized by using ice for 10 minutes, heat 5 minutes, and repeat the ice / heat / ice approach starting and ending with ice. One session usually equals 40 minutes (ice/heat/ice/heat/ice for 10+5+10+5+10, respectively, = 40 min.), and several sessions can be repeated each day. The old adage of “ice for 24 hours followed by heat” does NOT apply here as ice or “contrast therapy” of ice/heat/ice/heat/ice can be performed for as long as there is pain or, for several weeks or longer. The good news is that you will never hurt yourself by using ice but, you can make it hurt worse by using heat too soon so, when in doubt, use ice! The next, very important, recommendation is to utilize exercises to stretch and strengthen the neck and upper back region. The “general rule” of exercise is slow repetitions staying within “reasonable” boundaries of pain. That is, a good, stretch type of pain is encouraged while avoiding sharp pain. We have discussed several very practical neck stretches and strengthening exercises previously and we will again address this in the future. Posture correction of chin tucks, keeping your head back over your shoulders is very helpful as well. We realize that you have a choice in where you choose for your healthcare services. If you, a friend or family member requires care for whiplash, chiropractic care is a logical first choice and we would be honored to offer our services to you.

Carpal Tunnel Syndrome & Chiropractic

2010-06-01T18:18:00.001-07:00

“When I try to thread a needle, button my shirt, or crochet, I can’t seem to feel my finger tips. I’ve also noticed when unscrewing jars, my grip feels weak. In fact, I almost dropped a cup of coffee the other day. I wake up 3-4 times a night and I have to shake my hand and flick my fingers to wake them up. Gripping the steering wheel is becoming a challenge and I have to change hands frequently while I drive. I’ve had this off and on for the last 5 years but this last year it seems to be getting worse. I’m really getting concerned. Can you help me?”

If this history sounds familiar, you may be suffering from carpal tunnel syndrome or CTS. It’s a very common disorder affecting millions each year. Its also one of the biggest problems for certain types of industries such as meat packaging plants, textile manufacturers, and virtually any job that requires fast, repetitive movements commonly used on assembly lines in many lines of work.

CTS is the result of pinching of the Median Nerve as it travels from the neck into the arm, through muscles in the forearm and into the hand through the carpal tunnel. Pressure on the nerve at any of these locations can create the symptoms of CTS. This tunnel is quite small in size and included inside the tunnel are 9 tendons, blood vessels, and the median nerve. When the muscles of the forearms and hands are overworked, they inflame and swell. Because the carpal tunnel is normally so tight, the increased swelling inside the tunnel pushes and pinches the median nerve creating the classic pain, numbness, tingling, and sometimes burning sensations often described by people suffering with CTS.

Certain situations make people more vulnerable or prone to develop CTS. CTS is more common in woman than men by 3 or 4:1. This is partially because women’s bone structure is smaller and therefore their Carpal Tunnel is smaller too.

Women also experience fluid retention or build up during menstruation leading to symptoms like swollen fingers and swollen and painful breasts. Swelling in the already tight, confined space of the carpal tunnel will increase their susceptibility for developing CTS. Another hormone related cause or contributing factor is the use of birth control pills (BCPs). Since there are many different types of BCPs and each woman is unique and different, finding the BCP with the “right balance” of hormones where the swelling side effect is minimized is very important and should be discussed with the doctor who prescribed the BCPs.

Age (>50 years) is also a risk factor and with our aging work force, this is becoming a big issue. Other conditions like hypothyroid, diabetes, certain types of arthritis, and hypertension / congestive heart failure where an increase in fluid retention occurs can also increase the chance of developing CTS. Obviously, occupation type plays an important role as previously mentioned. Many jobs today require the use of computers and we’re finding the position of the monitor, the keyboard and mouse, are very important.

Chiropractic management of CTS includes wrist, forearm/elbow, shoulder and neck adjustments, corrective exercises, the use of night splints, and an anti-inflammatory diet. Also, correcting the “ergonomic factors” or, job-related causes is of utmost importance. This is why a chiropractor who treats all of these areas and has the specialized knowledge about CTS is the perfect choice of health care providers. If you, a friend or family member require care for CTS, we would be honored to render our services.

2010-05-17T17:13:00.000-07:00

Eating and Working Out

Not only is it important to engage in some type of regular exercise, it’s also important to pay attention to your diet and the foods you eat, both before and after you exercise, and how you eat if you want to tone and lose weight.Food is fuel and your body needs fuel to “go.” However, you don’t want to eat a heavy meal before you work out or all your energy will be directed at digesting your meal, making your workout a lot more strenuous for you. On the other hand, you don’t want to exercise on an empty stomach or you simply won’t have the fuel you need to get through the workout.Some rules of thumb regarding pre- and post-workout eating:Before your workout: • Eating a low-glycemic index meal before exercise reduces blood sugar level spikes and burns twice as much fat as a high-glycemic index meal, according to one UK study conducted at the University of Nottingham. Low-glycemic index foods include muesli, yogurt, whole grains and soy. • Drink plenty of fluids; continue to drink fluids during your workout to remain well-hydrated. Once you feel thirsty, you’re already dehydrated. • Don’t eat a high-fat meal or snack – it takes longer to digest. • Some suggested pre-workout meals include whole grain cereal with fruit and fat-free milk, banana and yogurt, fresh fruit (oranges, bananas) or a multigrain bagel with jelly. • The time you wait between eating and working out depends largely on what you eat. Thirty minutes to one hour is good for a light meal, while three to as many as six hours may be necessary after eating a heavier meal.After your workout: • Replenish fluids lost to sweating during exercise; rehydrate until urine is clear or pale yellow and you are urinating frequently. • It is important to replenish depleted carbohydrate stores (glycogen), which are stored in your muscles, after a workout. Carbohydrates combined with small amounts of protein work best (i.e., bagel with peanut butter, fruit with cheese, cereal with milk). • Replace potassium lost through sweating by eating bananas, yogurt, and raisins or by drinking orange or grapefruit juice.Keep in mind that your workout diet is supposed to support your exercise, weight loss and/or body-toning goals. Please feel free to ask us for our recommendations when you come in for your next chiropractic adjustment.

"Slow Food' Movement

2010-05-17T17:12:00.000-07:00

You probably haven’t heard much about it, but the “Slow Food” Movement is taking the world by storm!Just what is the “Slow Food” Movement? Simple – think “fast food” and then think about the direct opposite. That’s what “slow food” is all about!The Slow Food Movement was started by Carlo Petrini of Italy, in 1986, as part of a campaign against the opening of a McDonald’s fast food restaurant near the Spanish Steps in Rome. The movement has grown to include more 100,000 members with chapters in more than 132 countries.Because it is a young, grassroots movement, very few people even know about slow food. Some of the main objectives of the slow food movement are to: • Educate consumers about the dangers of fast food • Promote organic gardening and lobby against the use of pesticides • Preserve and enjoy local food traditions, food products and preparation methods, safeguarding them for future generations; celebrate local cuisine with regional food festivals • Organize and preserve small scale meat and food processing plants, rather than large scale, commercial food farms • Teach gardening skills to students and prisoners • Recognize the strong connection between the plate and the planet by encouraging bio-friendly farming methods that don’t harm the environmentThe philosophy of the Slow Food Movement, according to their website (www.slowfood.com), is as follows: We believe that everyone has a fundamental right to pleasure and consequently the responsibility to protect the heritage of food, tradition and culture that make this pleasure possible. Our movement is founded upon this concept of eco-gastronomy – a recognition of the strong connections between plate and planet. Slow Food is good, clean and fair food. We believe that the food we eat should taste good; that it should be produced in a clean way that does not harm the environment, animal welfare or our health; and that food producers should receive fair compensation for their work. We consider ourselves co-producers, not consumers, because by being informed about how our food is produced and actively supporting those who produce it, we become a part of and a partner in the production process.Healthy eating is an essential component of the chiropractic lifestyle, along with adequate sleep, regular exercise and routine chiropractic adjustments. Any movement that promotes healthy organic foods while preserving local food culture and protecting the environment should be embraced and encouraged as the antidote to fast food!

The importance of Sport Bras for Woman

2010-05-17T16:52:00.002-07:00

You run daily, or maybe engage in aerobic exercise. You hear a lot about sports bras, but think maybe they’re just another “gimmick” – not really necessary – after all, what could they possibly have over wearing a regular bra?Ask women who wear one if there is a difference and they will let you know, in no uncertain terms, that there absolutely is. And what is that difference? Actually what they, and sports bra manufacturers, will tell you is this: • Sports bras prevent exercise-related breast pain by keeping breasts from bouncing which can cause some minor damage to breast tissue • They help to prevent breast irritation and chafing that regular bras can cause.According to a study conducted at the Australian Institute of Sport, sports bras actually help to reduce exercise-related breast pain. Because they are specifically designed for sports comfort, and not for fashion, they help to limit breast movement, resulting in fewer complaints of exercise-induced breast pain.What to look for in choosing a sports bra? Here are several suggestions: • Get the right fit – more than 70% of all women don’t know how to properly measure themselves to determine their proper bra size. First, determine your chest measurement. Use a tape measure to measure the area around your chest, under your arms and above your breasts. This is your numerical breast measurement. Next, measure around the fullest part of your breast. To get the cup size, subtract your chest measurement from this measurement and use the following table to determine cup size, the alphabetic portion of your bra size. If the difference is… Your cup size is... Less than 1" AA 1" A 2" B 3" C 4" D 5" DD • Check the material – make sure that the fabric will wick moisture away from your skin to keep you feeling cooler while you exercise. Damp fabrics tend to promote chafing and rashes. • Determine the proper level of support– small-breasted women might like a compression-type sports bra that holds the breasts firmly, while larger-breasted women might prefer an underwire or “natural shape” style.Your best bet when purchasing any type of sports bra for the first time is to try it on and move around in it to see how it feels. Try performing some of the motions of the sport in which you participate (jump, run in place, reach) to check comfort.Oh… and when a sports bra becomes stretched out or loses its elasticity – it’s definitely time to buy a new one to maintain the proper level of support.For more information log on to our website and sign up for a our monthly newsletter where you will receive women health information on a monthly basis.

Chiropractic and Fertility

2010-05-17T16:52:00.001-07:00

It’s the story of hope and heartbreak. Shattered dreams. Empty nest.For many women, infertility is a cruel and harsh reality. Coming to terms with it is difficult, almost impossible, especially if you’ve wanted to be a mommy from the time you played with baby dolls and nursed sick little teddy bears back to health.So…what do you do after your doctor tells you it’s unlikely that you will ever conceive naturally? Adopt? Go the costly and often unsuccessful in vitro fertilization route? Or simply resign yourself to being childless?We have some very interesting stories – stories that every woman who wants a baby, but has been unable to conceive or carry one, should hear. Stories of women who have come in for chiropractic care for headaches or neck back pain, only to discover that they’re pregnant several months later. Canchiropractic really help with infertility?The answer is yes and here’s why. The nerves that regulate and control the reproductive system exit from the spine. If there is any type of distortion or interference in those nerves that keeps them from working properly, infertility may result. As we remove that interference through chiropractic adjustments, the body has the capacity to heal itself. And then…miracles actually can happen!One study on the effectiveness of chiropractic for infertility followed 15 women, who ranged in age from 22 – 64. They were adjusted using a variety of techniques to remove nerve interference that might have affected their ability to conceive.The results? Impressive to say the least – 14 of the 15 subjects became pregnant within 2 – 20 months of starting chiropractic care. The 64 year-old woman, obviously, was the only one who did not conceive. Other case studies on infertile women have similar results.When you believe that you have tried everything to have a baby, come see us. We can’t guarantee results and chiropractic care isn't a treatment for infertility, but nervous system interferences may be a factor in your infertility.

The price for beauty!

2010-05-17T16:50:00.000-07:00

If you’re like many women – you wouldn’t even think of leaving your house without your “face” on - meaning skin lotions, cosmetics and anything else you might use to enhance your natural beauty. Are these products safe?According to some research, not only are cosmetics potentially toxic, but so are hair products, deodorants, and perfumes. In her book, Not Just a Pretty Face: The Ugly Side of the Beauty Industry, Stacy Malkan reveals the extent of toxic chemicals in personal care products that millions use every day – chemicals that often don’t appear on any ingredient listing for the products.The result of our rampant use of chemicals in our culture produces some disturbing findings: • In 2004, scientists discovered pesticides in the blood of newborns • In 2005, researchers found perchlorate, a substance used in rocket fuel, in human breast milk • Many people are testing positive for flame retardants, phthalates (oil-based softening agents and preservatives that can affect hormone function and have been linked to birth defects) and lead (contained in lipsticks) • In 2004, English researchers identified parabens in breast tumor samples. Parabens are found in the vast majority of deodorants, body sprays and skin creams. Because they are absorbed into the body, they are believed to produce an increased risk and incidence of breast cancerHealth and beauty product manufacturers will argue that there are only small amounts of toxic chemicals in their products. This may be true if they were used once, but day after day, over time, is quite a different story. And some countries don’t even require manufacturers of these products to list the ingredients!There are alternatives. Many people have stopped using a lot of personal care products. As with food, only those labeled, “certified organic,” can be considered safe to use. There is an online database that you can access to determine the toxicity of many of these products. You can also email or call manufacturers who don’t list their product ingredients and ask for them for a list.There is a lot of money generated from the sale of these products, and a lot to be lost by those who use them without knowledge of the toxins they may contain.

What shoes are you wearing when playing sports? Find out the best shoes to wear.

2010-05-17T16:49:00.000-07:00

Some people believe that a sports shoe is a sports shoe and that they’re all created equal.However, most athletic coaches and high performance athletes would definitely disagree. There are different athletic shoe requirements for each type of sport and the shoe you choose can have a significant impact on your performance and on your ability to remain free from serious foot and ankle injuries that can “put you out of the game” indefinitely.Let’s look at the “right” shoe for several popular sports:Basketball Shoes should have: • Rigid, thick soles, combined with a well-cushioned shoe, provide the necessary stability for running and absorb the impact of jumping and landing to prevent injury and reduce shock • High-ankle construction that provides support to both sides of the ankle, especially important for the quick changes in direction required in this sport • Proper traction for running, along with proper tread for pivoting motionTennis or Racquetball Court Shoes require: • The same stability elements as basketball shoes • Padded toe area to prevent injury • Flexible soles for fast changes in direction • Construction that is designed to keep the feet close to the ground for the most stabilityRunning Shoes need to: • Be designed to absorb shock that could injure a runner’s ankles, knees and lower back (i.e., shin splints, knee pain) • Control how the runner’s heel hits the ground/pavement, so that the rest of the foot follows correctly • Be lighter in weight, especially for competitive racing where additional weight can affect time outcomes • Take into consideration the individual’s foot abnormalities (flat feet, high arches, stability and flexibility requirements, pronation issues, etc.)Many athletic shoes have a short wear life and need to be replaced regularly for maximum protection and performance. The choice of sock is also important; those that “wick” away moisture and prevent odor are best.Coaches are an excellent source for information about sport-specific footwear. And, please remember that if you have specific questions about the proper shoe for a sport, based on your particular feet, please ask us when you come in for your next chiropractic appointment.

Can your headaches be caused by your pillow?

2010-05-17T16:48:00.002-07:00

We hear about dental hygiene and how to eat right, but when was the last time you considered if you slept well; in a way that does not stress the spine. Most of us know it's important to avoid head and neck trauma because serious and devastating injuries can occur. Less understood, are how minor and cumulative stresses over time, can affect the soft tissues in the neck. If you have never suffered a neck trauma, then maintaining good neck habits is less critical. But most of us have had a few kinks in the neck over the years, and we tend to suffer when problems are not prevented in the first place. Keeping your neck supple and flexible with daily stretches can help many patients. Others may need to do daily controlled exercises to keep the muscles strong. A doctor can advise you on your specific needs. It's important to be diagnosed properly before starting any stretching or exercising program. Ever wonder why your neck might be stiff in the morning? Maintaining good spinal hygiene while sleeping is also important. Eight hours of bad posture can be a significant problem. Because there is naturally an arch formed in the neck when you lay on your back, a pillow can be designed to support the middle of your neck. These types of pillows are called cervical pillows or neck support pillows. Researchers from Canada (J Can Chiro Assoc, 2004) used a semi-custom pillow in patients with neck pain (with or without headache) to test its effectiveness. The patients used the pillows over four weeks. In this randomized and controlled study, the patients that used the pillows had significantly less pain in the morning. They also looked at the patients' ability/disability over time and discovered that this also improved in the group that used the custom pillows. Our clinic provides patients with spinal hygiene exercises and advice to care for problems over time. This can be key to you avoiding re-aggravation of your condition and to prevent problems from occurring in the first place. Many headache patients seem to benefit when they pay attention to the stresses on their neck. It can be looking at a computer screen with the head down or something as simple as the type of pillow you use while sleeping. Chiropractic care can help you with all these issues. Feel free to ask Dr. Stein a question about your health needs.

"Why Is It That My Usual Stretches Don't Seem To Help My Back Pain Anymore?"

2010-05-17T16:48:00.001-07:00

Like most health conditions, low back pain is a chronic problem. Patients with low back pain typically suffer off and on for years. Back pain seems to come on when we overexert or do something out of the ordinary, such as moving boxes or when returning to a sport we have not tried since our high school days. Most patients will say that stretching seems to prevent problems and injuries from the activities of daily living. Both the weekend warrior and the daily athlete will attest to the benefits of stretching prior to the activity. But stretching is typically not a good treatment plan when the pain comes on. Why is that? Why is something so effective for preventing a problem and completely useless as a cure. Some patients are lucky however. Through trial and error, they may find that the stretching actually causes their back pain to get better. But over the years its effectiveness diminishes. Some patients will say that their normal pre-activity stretches actually make the pain get much worse. Stretching is designed to lengthen muscles and tendons. But back problems typically affect the ligaments and the discs. And the problem here is that the ligaments are stretched out, allowing the bones to creep into abnormal positions. So while stretching may help a tight muscle, its affect on ligaments can be detrimental. Another factor to consider is that the delicate nerves of the lower spine cross the disk areas. With stretching, those nerves can lengthen and become even more irritated. If you find that your normal stretches seem to have no effect on your pain or even make the pain worse, then that is a sign the ligaments have been damaged. Stretching will not help in this scenario and you will need to consult a chiropractic doctor who will perform an examination of the ligaments and discs. The chiropractic adjustments that chiropractors perform are designed to align the bones of the spine so that the ligaments do not remain stretched-out, producing pain. Over weeks, the bones begin to hold their normal position for longer periods of time and gradually the ligaments begin to shorten. Our office can also advise you on stretches that lengthen the muscles but do not cause further stretch to the already damaged ligaments of the lower spine. If you have also further questions you can ask Dr. Stein a question and he will personally answer your questions.

"The Body's Sewage System"

2010-05-17T16:47:00.000-07:00

The body’s lymphatic system is connected to every other organ, yet few people pay much attention to it unless something goes terribly wrong with it – then it becomes a real cause for concern.What is the lymphatic system and why is it so important? Just as the cardiovascular system carries oxygen and nutrients to every cell in the body through blood pumped from the heart, the lymphatic system, made up of your lymph vessels and nodes, tonsils, adenoids, appendix, spleen, and thymus gland, is a "trash collector" that filters out toxins, waste and other debris at the cellular level. If the flow of lymph fluid is blocked in any way, the fluid becomes thick and toxic.One of the best ways to keep the lymph fluid moving properly through the body is to exercise. Physical movement helps the lymph system to keep from becoming “sluggish.” A sluggish lymphatic system may cause illness, pain and disease, including heart disease, sinusitis, viral/bacterial infections, fatigue, loss of energy, eczema, and even cancer.In today’s world, many people have become sedentary. Because there is no lymphatic “pump,” like the heart, the lymphatic system relies on muscle contractions, the result of movement and exercise, to push the lymphatic fluid throughout the body. Any exercise that incorporates major muscle groups and deep breathing assists lymph flow.Walking, jumping on a small trampoline (rebounder), running, swimming or any type of aerobic exercise helps contract muscles and increase lymph circulation.Here’s an exercise that you can do almost anywhere to stimulate lymph flow in the chest and underarm area:Stand in a relaxed position with your feet close together. Hold your arms out to the side, palms down, parallel to the floor. Rotate arms in small circles; forward 10 times, then backwards 10 times. Repeat, rotating in medium size circles and then again in large circles. Do this two to three times several times during the day.Take care of your lymphatic system, and it will take care of you!

Top 10 Super Foods that a vital for optimal health

2010-05-17T16:46:00.002-07:00

If someone were to ask for a list of the top 10 most nutritious foods, no list would be complete without mentioning the following: 1. Apples– Loaded with Vitamin C, fiber and antioxidants, these crunchy snacks might actually help keep the doctor away, by reducing cholesterol and your risk for cancer and heart disease. But remember to eat the skin! 2. Avocados– Did someone say guacamole? Also high in antioxidants, they help to reduce cholesterol and your risk for cancer and diabetes. 3. Beans– Include many varieties (red beans, pintos, lentils, kidney beans, soy) that provide energy, protein and fiber to help regulate blood sugar and reduce your risk of heart disease and cancer. 4. Blueberries – A low-calorie fiber and antioxidant source, blueberries may help improve short-term memory and slow down the effects of aging on the brain (i.e., Alzheimer’s). 5. Broccoli– This highly nutritious vegetable, a relative of spinach, cabbage, cauliflower, Brussels sprouts, kale and collard greens, contains vitamin C and beta-carotene. Broccoli may help prevent diabetes, certain cancers and heart disease. 6. Flaxseeds – Reduce the risk for heart disease by providing plenty of omega-3 fats. 7. Pomegranates– These are receiving a lot of press lately, and little wonder! They contain three times the amount of antioxidants as those found in red wine and green tea. Long-term use of this juice helps to prevent heart disease and reduces the risk of certain cancers and some of the not-so-nice effects of aging (i.e., Alzheimer’s). 8. Salmon– A major source of omega-3 fats, decreases your risk for developing heart disease, cancer, Alzheimer's, stroke, diabetes and arthritis and may help with depression. 9. Sweet Potatoes– They’re loaded with beta-carotene and are great metabolism boosters! They are also a good fiber source, fat-free and low in calories – so they’re ideal for dieters! 10. Walnuts/Almonds– These nuts are good for you! Loaded with nutrients, antioxidants and omega-3 fats, they help reduce cholesterol and keep you heart-healthy. The protein, fiber and healthy fats they contain may make you feel full, so you might not be as prone to over-indulge in foods that are not so good for you!Proper nutrition, exercise, getting enough rest – all of these are part of a healthy lifestyle that we encourage when you come in for your regular chiropractic care. All work together to make the healthiest you that you can be!

Do you really need to detoxify your body for optimal health?

2010-05-17T16:46:00.001-07:00

Many people set aside a week or a weekend twice a year to clean out debris from their homes. It’s their way of ridding their homes of excess clutter and starting fresh.There are those who think this is a good idea for the body as well – believing that body cleansing gets rid of built-up toxins, especially in the liver, intestines and colon – organs that act as filters in the body and tend to get “clogged.”Detoxification diets help to eliminate environmental, metal and dietary toxins from the body to remove substances that get in the way of optimal health.Many religions and health and fitness gurus have praised the benefits of detoxification practices for years. Some of the more popular ones include: Detox DietUsually done for two weeks to cleanse the liver and colon, remove dietary, environmental and chemical toxins, improve circulation, optimize health, increase energy and concentration, improve digestion and elimination and clear skin.This diet calls for the elimination of sugar (all kinds and artificial sweeteners), caffeine (coffee, tea, sugar), alcohol, wheat, all dairy products, gluten (found in grains such as wheat, barley and rye), yeast, high-fat foods and processed foods from your diet. You substitute fresh fruits, vegetables, nuts/seeds, brown rice, beans, herbal and green teas, water instead. Juice FastThis is another type of detox diet, usually done for one – three days. With a juice fast, you drink fruit/raw vegetable juices and water only – no solid food at all. A juice fast provides your body with necessary vitamins and antioxidants and organic fruits and vegetables work best.There are many possible side effects to a juice fast and it cannot be used by people with certain medical conditions. For more information, including precautions, and potential side effects, go to http://altmedicine.about.com/od/detoxcleansing/a/juice_fasting.htm. Water-Only FastSpiritual and philosophy leaders, including Jesus, Gandhi, Socrates and Plato, various religions and several different cultures have believed in the benefits of fasting for many years. Many people like to fast in the spring, to relieve winter weight gain and the accumulation of toxins – it’s a way to “lighten up” for summer. Many people who do a water-only fast talk about the spirituality and profound sense of peace they feel while doing it and right after. There are other types of herbal cleanses, colon cleanses, and diet cleanses, but many of these are commercial products with questionable value.If you want to know more about ways to cleanse your insides, ask us when you come in for your next adjustment.Remember…chiropractic adjustments are a great way to keep your nervous system healthy. And…a healthy nervous system has a positive effect on every organ and every cell in your body.

Want More Sugar?

2010-05-17T16:45:00.000-07:00

Feeling a bit sluggish? Anxious? Depressed? Before you reach for that candy bar or sweet roll as “comfort food,” you’d better read this! And if you would like to continue getting information on your health and nutrition, just sign up to my newsletter.

While sugar may give you the quick “jolt” of energy you need and make you feel better initially, it’s followed by an equally quick “letdown.” Eating sugar causes erratic swings in your blood sugar levels which affect your moods and your energy levels. Many people experience continuous rapid fluctuations as they eat even more sugar to “bounce back” from the lows!The holidays offer prime opportunities for increased sugar consumption. So… before eating another piece of chocolate, another cookie, or another piece of cake… consider these alternatives that give you energy and boost your mood – especially important during this time of the year.

• Drink lots of water (1/2 your body weight in ounces/millilitres per day) to avoid dehydration and combat fatigue.

• Eat foods that are rich in Omega-3 fats (e.g., salmon, walnuts and canola oil) that boost your mood naturally!

• Consider eating a banana or drinking a banana smoothie made with a banana, ice and skim milk. Bananas and green, leafy vegetables help to release more dopamine in the brain, a chemical that has “feel good” effects on mood.

• Try to eat 4-5 meals per day to keep blood sugar levels steady and provide the energy you need to keep you going throughout the day.

• Drink a soothing cup of black tea to calm stress and help you relax.

• Increase the amount of protein in your diet to help you stay alert. Try a grilled chicken sandwich or some black bean soup for lunch to supply the energy to stay focused through the usually “sluggish” afternoon hours.

• Eat an apple or another type of fruit that contains natural sugar, is easily digested, and provides vital nutrition to keep your engine running!

• Don’t skip breakfast. You’ve heard it many times and it’s true – breakfast really is the most important meal of the day. It gives you the fuel you need to get going after the long period of fasting while you’re asleep.

• Eat whole grains found in bread, brown rice, and sugar-free cereals. Whole grains are loaded with essential amino acids that the body isn’t able to produce on its own. Amino acids are vital to the brain because they produce neurotransmitters, which are necessary for proper nervous system function. Whole grains also digest slowly, keeping blood sugar and energy levels balanced throughout the day.

Of course chiropractic care can also help to keep your nervous system running at peak performance, especially important at this time of the year when you’re under some added stress! So make sure you schedule us in too, along with all your other holiday plans

Whiplash – Can This Affect My Memory?

2010-05-17T16:44:00.002-07:00

“Doctor, is it normal for people after a whiplash injury to notice problems with memory. I can’t seem to remember things I just recently did since my car accident?”

This is a common complaint occurring as a result of a whiplash injury, but it’s not commonly known, leaving those who are suffering wondering, “…what’s wrong with me?” Whiplash is an injury that classically occurs as a result of a car crash at any speed, even at low speed! This is because at low speed, there is little to no damage to the car, and the forces from the crash are not absorbed by the crushing metal. As a result, those forces are transferred to the contents inside the car - that is, the passengers. This sometimes results in a significantly greater injury compared to crashes that occur at twice the speed because the latter results in crushing metal. The actual injury that occurs in whiplash is caused by the sudden, rapid movement of the head resulting in varying degrees of injury to the neck, as well as to the contents inside the skull - that is, the brain. The brain literally “bangs” into the inside walls of the skull when the head is rapidly accelerated during a car crash. The resulting injury is a concussion. What’s interesting is that most patients injured in a car crash often don’t mention a concussion nor is it usually asked about at the doctor’s office as other, more obvious injuries are dwelt with. The condition is usually referred to by one of two names: post-concussive syndrome or mild traumatic brain injury (MTBI).

“Doctor, when I’m reading a book or magazine, sometimes I have to re-read the passage several times before it sinks in. It’s as though I lose my concentration and I can’t focus on what I just read. The other day, I was talking to a group of co-workers and I lost my place in the middle of the discussion and had to ask, ‘…now where was I?’ I notice this is happening a lot since the car accident.”

This can be very embarrassing, frustrating, and scary for patients suffering with MTBI. Other symptoms associated with this include difficulty in focusing (blurred vision), headaches, having difficulty in pronouncing certain words (”tongue twisted”), having difficulty in understanding what was said, difficulty remembering numbers or groups of numbers like phone numbers, addresses, birthdates, and so on. These symptoms can range from mild to severe and can be very disruptive, making work and everyday tasks challenging.

How long does it last? MTBI can completely clear up in 2 to 6 months without problems or, it can hang on for 2 years or longer, and may even become a permanent residual from the car crash. In one study, continued problems after a 2 year time frame were reported in close to 20% of those injured 2 years earlier. This study suggests that about 1 out of 5 may continue to suffer with MTBI and the associated brain-related problems for at least 2 years following a car crash. However, another study reported the long term “higher cognitive function” (such as the ability to communicate through written or spoken language) is usually not affected by whiplash injuries. However, they preface that with by reporting that a more commonly injured group with more mild brain problems was found.

As chiropractors, we are trained to do a thorough history, orthopedic and neurological examination, and ask specific questions about mild traumatic brain injury. It is important to discuss this information with those suffering from whiplash injuries as frequently, MTBI patients think something is “…seriously wrong” and harbor unnecessary anxiety.

We realize that you have a choice in where you choose for your healthcare services. If you, a friend or family member requires care for whiplash, chiropractic care is a logical first choice and we would be honored to offer our services to you.

Whiplash – The Importance of Seatbelts!

2010-05-17T16:44:00.001-07:00

Whiplash is a very common problem afflicting millions of people each year. In fact, there are more than 6 million car accidents each year in the United States alone. Death associated with car accidents occurs every 12 minutes and each year, motor vehicle collisions (MVC) kill 40,000 people. For people aged between 2 and 34 years old, MVCs are the leading cause of death. Another sobering statistic is somebody is injured in a car crash every 14 seconds and about 2 million people receive permanent injuries in car crashes each year. Over a five-year period, over 25% of ALL drivers were involved in a motor vehicle collision. The cost of car accidents averages $1000 for each American per year resulting in a $164.2 billion total cost each year in the United States. Approximately 250,000 children are injured and car crashes, meaning approximately 700 kids are injured daily. Car crashes are the leading cause of acquired disability. Hopefully, these rather startling statistics have gotten your attention. Last month, we discussed various effective ways of reducing the likelihood of even being in a motor vehicle collision (MVC). As an appropriate follow-up, this discussion will cover seatbelts and their role in injury prevention and life-saving capabilities.

In general, the available evidence available is clear - seatbelts save lives! Regarding backseat passengers, wearing a seatbelt is 44% more effective at preventing death than riding unrestrained. Similarly, for those positioned in the rear of a van or sport utility vehicle, the use of rear seatbelts is 73% better at preventing a fatal outcome during a car crash. In more than one half of all fatal car accidents, the victims are not properly restrained. The National Highway Traffic Safety Administration (NHTSA) in 2008 reported the use of seatbelts increased 1% over 2007 with 83% of drivers wearing their seatbelts. The use of seatbelts increased to 90% on highways versus 80% on surface streets (in town). In states where rear seatbelts are required, 85% of adult backseat passengers complied versus states not mandating rear seat seatbelt use where only 66% of the passengers complied. The NHTSA has launched a campaign, “Click It or Ticket” and has provided a guide to seatbelt safety promoting the proper use of the seatbelt and have provided the following safety seatbelts tips:

Make sure your seat belt fits snugly. Seat belts worn too loosely can cause broken ribs or injuries to your abdomen.
Place the lap belt low on your hipbones and below your belly. Never put the lap belt across your belly.
Place the shoulder belt across the center of the chest between the breasts.
Never slip the upper part of the belt off your shoulder. Seat belts that are worn too high can cause broken ribs or injuries to your belly.
The most effective safety protection available today for passenger vehicle occupants is lap/shoulder seat belts combined with air bags.

There is a common myth that seatbelts cause injuries at low speeds and therefore, it is better to not wear the seatbelt when simply traveling in town. There is overwhelming evidence in almost all circumstances, seatbelts save lives, even at low speed collisions. Because the forces that occur in low-speed crashes are transferred to the contents due to the lack of crushing metal and less vehicle damage, the occupants of a car struck at a low speed can be thrown about significantly… striking the windshield, side window and other contents inside the car. We realize that you have a choice in where you choose for your healthcare services. If you, a friend or family member requires care for whiplash, chiropractic care is a logical first choice and we would be honored to offer our services to you

Whiplash: Body, Mind and Spirit – What is the Connection?

2010-05-17T16:43:00.001-07:00

The term “whiplash” refers to an injury to the neck muscles, the muscle attachments (tendons), ligaments, and sometimes the disks that lie between the vertebral bodies of the spine. In a rear-end collision, the cause of whiplash occurs from a sudden, rapid acceleration of the body and neck as the car is pushed forwards. In these first 50-75 milliseconds following impact, the head remains in the same place while the body is propelled forward. This is followed by a “crack-the-whip” movement of the head and neck when the muscles in the front of the neck stretch like rubber bands and suddenly spring the head forwards, all occurring in less than 300 msec. The force on the head and neck is further intensified if the seat back is too springy, or angled back too far. Also, if the headrest is too low, the head may ride over the top and more injury can result.

The treatment of whiplash varies from “watchful waiting” to a multidisciplinary team approach that includes neurology, physical therapy, chiropractic, psychology, and possibly surgery (rare). In a recent article published in the American Journal of Physical Medicine and Rehabilitation (2009, March Vol. 88, No. 3, pp 231-8), the relationship between clinical, psychological and functional health status factors was investigated in a group of patients with chronic whiplash-associated disorder (WAD). A total of 86 patients with chronic WAD participated in the study and outcomes were tracked using questionnaires that measure pain, disability and psychological issues including depression, anxiety and catastrophizing. Physical examination factors included measuring the cervical range of motion. An analysis of the degree of neck disability and the relative contribution of physical vs. psychological factors revealed catastrophizing and depression played greater roles than did cervical range of motion. This suggests psychological factors play an important role in the outcome of whiplash.

The importance of this is that more than just the physical factors like range of motion should be focused on when treating chronic whiplash patients. Answering the patient’s questions, explaining the mechanism of injury and how that relates to their specific condition, and addressing depression, anxiety, coping, and other psychological issues is very important. Discussing treatment goals with patients is also very important. For example, making light of the injury by stating something like, “…you’ll be fine after the treatments,” may harm the patient as anything short of “fine” may be interpreted as failed treatment by the patient. It is also important not to paint too dismal of a picture as that can have negative psychological effects as well, as this may suggest that they will never improve. Explaining the difference between “hurt” and “harm” is of great value to the chronic whiplash patient as they are often told, “if it hurts, don’t do it.” This sends an unfortunate message to the patient that any activity where an increase in pain occurs is “bad” when in fact, that activity may help the patient get better in the long run. This can make or break an acceptable outcome as many may feel like they shouldn’t do anything and this can lead to unemployment, boredom, and the many psychological issues previously described. The best advice is to remain active and try to ignore discomfort by staying within “reasonable activity boundaries.” Reasonable activity tolerance is learned as time passes and trying different activities for different lengths of time. This type of coaching should be at the center of chronic whiplash management rather than over focusing on physical factors such as range of motion.

If you, a loved one, or a friend is struggling with whiplash residuals from a motor vehicle collision, you can depend on receiving a multi-dimensional chiropractic assessment and therapeutic approach at this office. We sincerely appreciate your confidence in choosing our office for your health care needs!

Neck Pain and Chiropractic Treatment

2010-05-17T16:42:00.000-07:00

A 42 year old, female patient presented with neck pain that had been present for 2 months. The pain came on gradually and without a specific cause. Her vocation is answering the phone for a busy mail order shoe store. She works 40 hours a week, 5 days per week and never weekends. Pain worsens with work, especially by the end of the 8 hour shift. Other pain producers include driving more than 30 minutes, reading more than 30 minutes, and washing hair with the head back. Pain improves with resting the head on a chair or pillow, moving the head in circles, 600 mg of Ibuprofen (repeated 3x/day), and a hot shower. She describes the pain as an ache with intermittent sharp pain that is becoming more frequent, “…when I move the wrong way.” There is no shooting pain into the arms or hands.

Sound familiar? This is a “typical” neck pain patient that presents to chiropractic offices around the world. What is different is that every person is unique and each case must be individually managed. For example, some patients “hate doctors” or are extremely anxious about going to any doctor. This might stem back to a prior “bad experience” with a health care provider at a very young age or perhaps even a more recent event. None-the-less, the approach used in this type of presentation may be best if it is very methodical, reassuring, and fully explained. A “low-force” type of manipulation may be best suited for this type of person as “cracking” of the neck may be too frightening for this patient. On the other hand, a different patient may not be happy unless there is a “good crack” and will not be satisfied until a chiropractic adjustment is performed.

It is equally important in both cases that a complete explanation of, 1) What is the condition causing the symptoms? 2) What can be done to treat it (that is, “what are my treatment options”)? 3) Will the proposed treatment “fit” into my busy schedule, financial situation, and my philosophy about health care? Providing answers to these questions will usually end with the best results, as the patient will understand the issues most important to them and will have confidence that those issues are understood and appreciated by the doctor. In both cases, management may include 1) modifying the work station by switching to a head set rather than pinching a phone between the neck and shoulder; 2) evaluating the patient at their work station to check for proper posture at the desk, proper computer monitor positioning, etc. and making modifications as needed; 3) teaching the patient cervical range of motion exercises and other stretches that can be done at the work station, multiple times a day, that only take a minute or two; 4) cervical traction (if this “feels good” when tested during the exam); 5) use of a cervical or contoured pillow; 6) neck / upper body strengthening exercises; 7) the use of ice as needed; an anti-inflammatory diet (for example, a gluten-free diet); 9) nutritional supplementation, as indicated. Of course, most of the time, all of these approaches do not have to be included, but are options.

Neck pain, headaches, and upper back pain are conditions are commonly treated by chiropractors. If you, a family member or a friend require care, we sincerely appreciate the trust and confidence shown by choosing our service. We are proud that chiropractic care has consistently scored the highest level of satisfaction when compared to other forms of health care provision and we look forward in serving you and your family presently and in the future.

Whiplash – What is the Best Type of Treatment?

2010-05-17T16:41:00.002-07:00

Whiplash usually occurs when the head is suddenly whipped or snapped due to a sudden jolt, usually involving a motor vehicle collision. However, it can also occur from a slip and fall injury. So the question on deck is, which of the health care services best addresses the injured whiplash patient?

This question was investigated in a published study titled, A symptomatic classification of whiplash injury and the implications for treatment (Journal of Orthopaedic Medicine 1999;21(1):22-25). The authors state conventional [medical] treatment utilized in whiplash care, “is disappointing.” The authors’ reference a study that demonstrated chiropractic treatment benefited 26 of 28 patients with chronic whiplash syndrome. The objective of their study was to determine which type of chronic whiplash patient would benefit the most from chiropractic treatment. They separated patients into one of 3 groups: Group 1: patients with “neck pain radiating in a ‘coat hanger’ distribution, associated with restricted range of neck movement but with no neurological deficit”; Group 2: patients with “neurological symptoms, signs or both in association with neck pain and a restricted range of neck movement”; Group 3: patients who described “severe neck pain but all of whom had a full range of motion and no neurological symptoms or signs distributed over specific myotomes or dermatomes.” These patients also “described an unusual complex of symptoms,” including “blackouts, visual disturbances, nausea, vomiting and chest pain, along with a nondermatomal distribution of pain.”

The patients underwent an average of 19.3 adjustments over the course of 4.1 months (mean). The patients were then surveyed and their improvement was reported:

These findings show the best chiropractic treatment results occur in patients with mechanical neck pain (group 1) and / or those with neurological losses (group 2). The exaggerated group (group 3) was the most challenging and, the only group where a small percentage worsened. The good news is, the number of cases that responded well to chiropractic treatment (groups 1 & 2) far out number those that don’t (group 3). Hence, most patients with whiplash injuries should consider chiropractic as their first choice of health care provision.

Neck Pain and Pinched Nerves

2010-05-17T16:41:00.001-07:00

“I woke up yesterday morning with severe neck pain that radiates down my right arm to my hand and I can barely move my neck without producing the shooting arm pain.” Or, “…for the last few months, I’ve had this nagging pain in my neck and when I look up, my arm goes numb.” Or, “Every time I bend my head to the left, my left arm goes numb. I’ve noticed when I lift weights, I can only curl 15 lbs with my left arm compared to 35 lbs with the right.” These are common histories describing a classic “pinched nerve in the neck.” So, what is a “pinched nerve?” To answer this, let’s first look at what a “nerve” is.

There are two types of conditions that commonly pinch nerves, which generally occur at different times of life - those with a herniated disk (younger > older patients) and those with arthritis (older > younger patients). A combination of the two conditions producing the pinching effect on the nerve can also occur making the diagnosis process a little trickier. The following diagram helps explain these conditions.

Both of these conditions are commonly treated by chiropractors. If you, a family member or a friend requires care, we sincerely appreciate the trust and confidence shown by choosing our service. We are proud that chiropractic care has consistently scored the highest level of satisfaction when compared to other forms of health care provision and look forward in serving you and your family presently and in the future.

Neck Pain – Non-Surgical Treatment Options

2010-05-17T16:40:00.000-07:00

There are many treatment options for those suffering from neck pain. There is conventional medical care where the family doctor will usually prescribe a muscle relaxant, anti-inflammatory, and/or pain killer to help patients through episodes of acute neck pain. However, many patients with neck pain have been through the process of treatments associated with medications and simply cannot tolerate the adverse side effects of stomach pain common with anti-inflammatory drugs such as ibuprofen (Advil, Nuprin, Mediprin, etc.), Aleve (Naproxen), or aspirin. Others don’t like the groggy, drunk-like feelings associated with pain killers or the sleepiness associated with muscle relaxants. Therefore, these patients often turn to complementary / alternative care.

As noted in the May, 2009 issue of Consumer’s Report for low back pain, chiropractic was the most sought after form of treatment, but there has been no extensive review of neck pain regarding evidence-based treatment approaches - at least not until February, 2008. An international “team” representing 9 countries screened over 31,000 titles of articles published between 1980 and 2006, reviewed more than 1200 articles and eventually reported on 552 studies in their final report. Their findings included the following:

In the US, 54% utilized complementary (alternative) treatment approaches compared to 37% that obtained conventional medical care.
Neck pain was the 2^nd most common reason Americans obtained chiropractic care.
Chiropractic was found to be the most frequently reported form of treatment for upper back or neck pain (ahead of massage therapy, relaxation therapy, acupuncture).
Those who obtained complementary AND conventional medical care were much more likely to perceive the complementary/alternative therapy as being helpful (61% vs. 6.4% for neck conditions and 39.1% vs. 19% for headaches).
Women more commonly obtained care than men for neck/shoulder pain (29% vs. 18% men) over a 4-6 year time frame.
Manual therapy (mobilization, manipulation, stretching) was associated with greater pain reduction in the short-term among patients with acute whiplash when compared with usual medical care, soft collars, passive modalities, or general advice.
For non-whiplash neck pain (without arm radiating pain), manipulation or mobilization, exercise, low level laser therapy (LLLT), and “…perhaps acupuncture…” were reported as more effective than no treatment, sham, or other alternative interventions.
For both whiplash and non-traumatic neck pain, supervised exercise with or without manual therapy was favored over usual medical care or no care.

What does all this mean? Simple! Everyone who is suffering from neck or upper back pain should seek chiropractic care which includes manipulation, mobilization, exercise training, and activity modifying advice, as these approaches have been found to be more effective than usual medical care! Why waste time with a “wait and watch” with or without drug intervention approach when the evidence favors chiropractic related interventions. If you, a friend, or a loved one is struggling with neck or upper back pain, we will properly assess your condition and administer the appropriate care that is required. We will coordinate care with other health care services when necessary. This recommendation may represent one of most significant acts of kindness you can offer those that you truly care about.

Whiplash - Important Points To Know

2010-05-17T16:39:00.002-07:00

What Is It? Whiplash is an injury to the soft tissues in the neck including ligaments, joint capsules, muscles and their tendons, and intervertebral disks. It can also involve the nervous system tissues in more severe cases, resulting in radiating arm pain.

How does it happen? During a car crash, most commonly a rear-end collision. The sudden jolt occurs so fast we cannot brace ourselves adequately and the head accelerates back and forth beyond the limits of the ligaments that hold our bones firmly together (often referred to as a “sprain”). Because of the significant range of motion of the neck, the weight of the head, and how is suspended on the neck, the neck is particularly vulnerable to this type of injury (more commonly worse in woman due to a more slender neck).

What are the symptoms? The primary symptom is neck or upper back pain that may develop immediately or be delayed days, weeks, and sometimes months. A partial list of possible symptoms (each injured person’s symptoms are different) include: muscles spasms, loss of movement, headache, dizziness, concentration &/or memory loss, difficulty swallowing, chewing &/or hoarseness, burning or tingling, shoulder/arm/hand radiating pain, and more.

How is it diagnosed? Even when symptoms do not seem significant, a health care provider can diagnose the condition by taking a careful history and performing a physical exam. X-rays showing a change in the curvature or contour of the neck, &/or MRI or CT scan to better assess the disk and nerve roots when pain radiates down an arm may also be indicated. When persistent concentration/memory loss is present, a consult by a neuropsychologist is helpful.

How is it treated? In most cases, non-surgical methods are usually appropriate. If you go to a medical doctor, typical approaches include a wait & watch approach and/or medications such as anti-inflammatory drugs, pain killers, &/or muscle relaxants. MD’s may refer the patient to physical therapy. When these methods fail, referral to a physiatrist may result in injection therapy (epidural steroid, facet injection, trigger point injections). Chiropractic care includes spinal manipulation, mobilization, soft tissue release techniques, exercise training, activity modification training, and physical therapy modality use (electrical stimulation, traction, ultrasound, low level laser therapy - LLLT, TENS unit). Care may also include a mix of provider approaches, when appropriate.

How can it be prevented? The degree of severity of whiplash can be decreased or maybe avoided completely with the following: the use of seatbelts (especially in high speed collisions), placing the headrest close to the head (<>

Important to know! Chiropractors have a unique advantage over other health care providers as spinal manipulation and other manual therapies have been shown to yield the highest levels of satisfaction and faster recovery rates compared to other forms of health care. If you, a loved one, or a friend is struggling with whiplash residuals from a motor vehicle collision, you can depend on receiving a multi-dimensional assessment and therapeutic approach at this office.

Whiplash – Where Is My Neck Pain Coming From?

2010-05-17T16:39:00.001-07:00

Last week while driving to work, you’re stopped at a red light and glance in the rearview mirror and notice that a car is approaching from behind way too fast. The next thing you remember is the squeal of the tires and a loud crash with an accompanied sudden jolt as your car is propelled forward by the impact. Your initial reaction is one of shock, wondering is anyone hurt? How bad is my car damaged? Will there be another hit? Should I get out of the car? I’m going to be late for work! Within a few minutes, the police arrive and after about an hour of taking statements from the two drivers and a few witnesses, you decline an ambulance offer to take you to a nearby hospital for an examination as, “…this little stiffness and ache in my neck is no big deal.” Happy you can still drive your car, you arrive at work an hour and a half late. After reviewing the details of the crash with co-workers several times, you begin to notice a headache, your neck stiffening up and movements becoming limited and painful. After another couple of hours and a few Ibuprofen, the pain has increased and you now have a whopping headache. You decide, “I better go see my chiropractor to see if something is wrong.”

After the exam and x-rays, the chiropractor shows you a chart and explains the mechanism of injury that usually occurs in a low speed rear-end collision. A couple of things that were said really hit home in helping you to understand how such a seemingly minor crash can create so much pain. The first is that it is not possible to voluntarily contract a muscle quick enough and “brace” to prevent the acceleration of the head. Upon impact, as the car is propelled forwards, the head initially goes backwards and then when the muscles in front of the neck are stretched to their limits, the head is then “whipped” forwards in a “crack the whip” type of response and all of this takes less than 600-700 milliseconds! Because of the far limits of neck motion being reached during this process, the ligaments that hold the vertebra together are often stretched and/or torn. This can be appreciated on the bending neck x-rays which shows one vertebra sliding forwards on the one below and the angle created being greater when compared to the surrounding vertebra. The second point of discussion that stands out was the fact that your head was rotated at the time of impact from looking in the rearview mirror places the neck at a greater risk of injury because of the twisting motion that occurs during the “crack the whip” process. Another interesting point: because there wasn’t a lot of car damage, the shock and force of the impact was not absorbed by crushing metal and that energy is therefore transferred to the contents in the vehicle, including the occupants. That is why your briefcase ended up on the floor and your glasses flew off during the crash. Another point of discussion was made concerning the difference between genders and the degree of injury, as women are more likely to be injured more severely because of the less muscular and sometimes longer female neck. The degree of injury is also at greater risk when there is osteoarthritis in the neck that pre-exists the crash. An analogy of how a young sapling branch can bend without breaking verses the “old oak branch” which snaps and breaks when its only bent slightly. So, if you are a middle aged, female with a long slender neck with pre-existing arthritis looking in the rearview mirror prior to impact in a rear-end collision, ligament over stretching / tearing is highly probable.

In summary, it is important to obtain prompt evaluation and treatment by your chiropractor as soon as possible as when time passes without treatment, it is more difficult to bring about a reduction of pain and increased motion and, it will generally take longer. Taking medication for pain only postpones the needed process of restoring movement and function of the neck so that should not be the only treatment. In general, a “wait and watch” approach is not wise in these types of injuries. If you or a loved one is suffering with whiplash, sharing this information may be one of most significant acts of kindness that you can give to those that you care about.