Focus on football, part 2!

Wow, it seems like just yesterday that we previewed the 2013-14 NFL season with a post exploring the connection between football and spinal health. Now, with Super Bowl Sunday just a few days away, we thought we’d take a look back at the sport, which is the most popular in the country despite becoming increasingly infamous for the danger it can sometimes pose to its players. In fact, controversies about serious injuries like concussions have come to a head recently and caused many to rethink their allegiance to the NFL. But is there a way to play football without the risk of injury? And is there room for changes that increase protection for players without compromising the essence of the game? Let’s explore!

Concussions aside, one major aspect of football would seem to wreak havoc on one’s health--and spinal health in particular: tackling! After all, one of the fundamental aspects of the game is the process of hitting or getting hit by another player straight-on. You’d be forgiven for thinking this bears some resemblance to a head-on collision in an automobile, which often causes whiplash! But the fact is, there are safe ways and unsafe ways to tackle, and training in football often stresses the importance of tackling with the kind of discipline that ensures the impacts are absorbed safely. Proper equipment is also key, as it stabilizes the spine and neck and prevents either from moving beyond their normal range of motion. And lastly, the spine (especially its delicate discs) of football players is insulated by the protective muscles that surround it--meaning that only really catastrophic hits will have an injurious effect. Of course it does happen, but when the game is played safely and correctly, it is kept to an absolute minimum.

But the best-known health risk associated with football by far is that of concussions, which have been in the news to such an extent that calls for reforms have grown increasingly popular in the public. This fall, PBS aired a documentary entitled “League of Denial” that brought the issue to the forefront (it’s currently available to be viewed online here). The outcry was swift, and the NFL moved to reassure the public that it was working on the issue--but have they done enough? For instance, they have upgraded the helmets worn in the sport to better protect against head trauma--but, they stress, the concussion risk can’t be altogether eliminated. Some of the news on this topic is downright tragic: there’s currently a multi-million dollar lawsuit being litigated against the NFL from players and former players who feel they deserve compensation for the injuries they sustained as players. It’s always sad when a player is hurt irreparably by the sport he loves, and the statistics around concussions are quite sobering. Still, the sport is more popular than ever, with viewership statistics and revenue through the roof.

So where does that leave the public? It’s hard to say--but youth participation in the sport is declining, which will hurt its popularity in the long run. So the question of injuries and concussion risk is something that the NFL will have to deal with in a deeper more substantive way before long. In the meantime, improving the safety of equipment and raising awareness seem to be valuable ways to move toward the changes the public needs to see.

Focus on massage!

For all the focusing we do on the qualities and conditions that can make life a bit harder for those who suffer from chronic pain, you’d think that spinal health and a healthy lifestyle were only about sparing you from pain. But that’d be one heck of a downer--luckily, there’s a lot more to what we do than that! In fact, even those who suffer from more severe cases of chronic pain can often find relief and experience great turnarounds via the care provided in chiropractic settings, and one of the major components of the treatment we provide (and one of our surefire ways of making patients feel great) is--you guessed it--massage. But how exactly does massage work to provide relief to sore or tense muscles?

Massages work by relieving the muscle spasms that contribute to aches and pains in the back. When a muscle is spasming, it receives less blood than it needs. Without enough blood, the muscle can’t get enough oxygen, and it produces extra lactic acid as a result. Lactic acid is the substance your muscles provide when they are stimulated by a workout, but too much will make the body feel sore following the exercise. So massages work on relaxing those muscles through direct hands-on manipulation, which lets the muscles release the lactic acid and start getting the blood and oxygen they need to feel healthy again.

Sounds good, right? Actually, it gets better: massage is considered one of the best treatments for back pain because it is totally non-invasive, requires no specialized equipment (besides a great massage therapist!) and doesn’t result in any need for a period of recovery. In fact, a 2005 Consumer Reports poll rated massage ahead of all conventional treatments for back pain, and cited the many powerful biological effects of something as simple as a quick session with some healing hands!

The secret weapon in massage therapy, however, may have nothing to do with its direct effect on our muscles. In fact, the powerful endorphins and “feel-good chemicals” it stimulates the body to release are arguably the most beneficial aspect of the whole process. Not only do these naturally-occurring chemicals provide a major boost in fighting chronic pain, they also act as everything from mood enhancers to natural antidepressants. It is hard to quantify just how much of the toll taken on chronic pain sufferers is mental, but it’s definitely a major portion (as anyone who suffers from chronic pain can attest to)! Relieving the anxiety that comes with back pain can speed recovery to an enormous degree.

Lastly, many folks look to massage as part of a longterm plan for a healthy lifestyle, and treat it the same way they would treat diet and exercise, taking advantage of its benefits whether or not they are suffering from chronic pain or experiencing a flare-up of spinal symptoms. In fact, according to the American Massage Therapy Association, an average of 25% of Americans have undergone some form of massage therapy in the last five years. In other words, word is out about the effectiveness of massage, and the treatment is only growing in popularity. Whether or not you deal with pain regularly, if you want to feel great, go ahead and give it a shot!

Focus on weight loss!

We’ve talked about many aspects of health and nutrition on this blog--from lifestyle changes to dietary and behavioral shifts and everything in between, we’ve covered many ways in which folks might go about changing their lives for the better and developing a healthier body and mental outlook for the future. So what is the primary goal most people put in place when making a decision to be healthier? You guessed it: weight loss! In fact, you may remember from our blog post on New Years Resolutions that weight loss-related resolutions are by far the most popular ones being made this year. But how is it that weight loss might make an impact on spinal health and chronic pain? You’d be surprised!

In fact, while it’s well-known that maintaining a healthy weight is key to preventing a whole host of ailments including diabetes, heart disease and high blood pressure, the connection between obesity and back pain is not as well understood. Despite this, it is well established that overweight people are at a greater risk for back pain, joint pain and muscle strain than those who aren’t. Actually, the statistics are pretty staggering: according to the American Obesity Association, 1/3 of obese Americans report prevalence of back pain, far more than Americans of healthy weight.

This may seem obvious, and in some ways, it’s true, there’s a logical reason for the connection: extra weight around the stomach pulls the pelvis forward and strains the back muscles, especially those in the sensitive lower back region. This leads to more pain (as you might imagine)! But beyond that clear connection, there are definite links between obesity and conditions as diverse as sciatica, osteoarthritis, bulging discs, and even surgical complications! So it’s not just a common sense “more weight, more pain” concept that’s driving all those resolutions! There’s a lot to be gained from returning you body to a healthy weight that enables you to maintain the active lifestyle you need!

And though it may seem daunting, there are now so many excellent ways to slim down and get healthy that it’d be a shame to ignore them! Even if you lead the busiest of lifestyles, you can find time for short workouts that help burn fat in hugely efficient ways: check out the NY Times Seven Minute Workout we’ve previously highlighted for more info. What’s a few minutes a few times a week for a healthy future? And, of course, some weight loss techniques never go out of style: remake your diet, trading in fatty fried foods and processed sugars for natural items, with a major focus on fruits and vegetables! The benefits will extend way beyond just your waistline.

Hopefully this provides a baseline for a healthier future--one in which weight loss and activity can replace the chronic pain that so many feel. For more tips on facilitating weight loss, check out the rest of our blog at www.eastsidechirocenter.com under “Amy’s Blog.” When it comes to back pain in all its forms, and all the techniques we can think of to help you get over it, we’ve got you covered!

Focus on winter sports!

The New Year may have come and gone, but winter is here to stay, and you don’t need a thermometer to know it’s freezing out there! Still, there are plenty of fun ways to liven up the icy months and get the much-needed exercise that is essential for any time of year. But staying active shouldn’t mean having to put up with pain, soreness, or more serious injuries like sprains, strains, fractures or dislocations. With the Winter Olympics less than a month away, we figured we’d look into winter sports and offer some of the precautions that will ensure a safe and fun-filled athletic season for you and the whole family!

Skiing, snowboarding and sledding are time-honored traditions in the colder parts of the country, not to mention great excuses to get out there and enjoy some physical activity. But be sure to use caution: after all, in 2010, there were more than 144,000 skiing-related injuries, and 148,000 snowboarding injuries! Sledding, too, can be more dangerous than it seems: according to the US Consumer Product Safety Commission, there are more than 91,000 sledding, snow tubing and tobogganing-related injuries treated yearly. So how to prevent these incidents? Well, it’s simple: most of these injuries happen when athletes overexert themselves or push their muscles beyond their limits, so be sure to condition your muscles appropriately and do plenty of warming up before going straight into more intense exercising. Stretch as much as possible before hitting the slopes.

Skiing, snowboarding and sledding are all fast-paced and exciting activities, and like other winter sports, they move fast. In fact, whether you’re involved in one of these activities or a sport like ice hockey, one thing is paramount: use the appropriate equipment! If skiing or snowboarding, check your bindings and boots for snug and properly adjusted fits. If ice skating or playing hockey, wear elbow and knee pads as well as whatever equipment the sport necessitates. And no matter what you do, be sure to wear a helmet! It’s not worth the risk of very serious injury.

In general, be sure to wear the proper clothing when engaging in winter sports--several layers of loose clothes, allowing you to make changes to accommodate the changes in temperature that can be common in these months. On that same note, be aware of changing weather conditions in your area--storms or temperature drops can arrive with little warning and turn a fun day into a miserable experience. And, as always, drink lots and lots of water at all times, and make sure that you have a plan in place in case of injuries. And take comfort in good company: never ski or participate in winter sports alone!

With these and other common-sense tips in mind, there’s no reason why you shouldn’t be out there having a blast this season. Winter sports and family athletic activities make living in a frozen place a treat--well, almost!

Focus on 2014: Healthy resolutions!

Happy New Year everyone! With the holidays--and all the fun, feasting and stress that they entail--finally behind us, it’s time to look to the future and think about the many great things 2014 might bring our way. For many of us, the way to do this is through the time-honored tradition of New Years Resolution, a trend so popular in contemporary culture that it has, in many cases, become something of a parody of itself. After all, who hasn’t known a person who’s made a New Years Resolution with utter seriousness on January 1st, only to give up or forget about it a few months, weeks or even days later? Indeed, sometimes the idea seems counter-intuitive, but believe it or not, it makes a big difference: in fact, it’s been found that people who make explicit resolutions are 10 times more likely to achieve their goals than those who don’t! So even if it seems a little silly, why not take the time this year and actually enunciate your goal out loud, giving you more of a boost to follow through? You may find it gives you the motivation you need to get it done!

The most common New Years Resolutions, by far, are health and self-improvement related. According to recent polls from the University of Scranton, self-improvement and weight related resolutions make up about 85% of the total! It’s no surprise that with the new year, people might take the opportunity to try to be more healthy, live improved lifestyles and get their weight or health problems under control. Luckily, there are plenty of resources out there. Why not take up a few solid health-related habits like stretching? Our blog post from last summer should help with that! Frequent exercise is important, after all, but this doesn’t mean you need to drag yourself to the treadmill for hours and hours every day. In the same vein, why not try some of the newer more convenient exercising trends, like the recent New York Times-endorsed “Scientific 7 minute workout”? We covered it on our blog back in October and found it to be a well-crafted, high intensity workout that requires only a limited commitment--meaning you’ll still have plenty of time to spare afterwards!

But of course, there’s more to feeling great and living healthy than exercise. A full-on lifestyle embrace of solid, healthy principles like diet and ergonomics is important year-round; if you’ve been meaning to improve these aspects of your life, there’s no better time than now! Start out with our guide to adding more fruits and vegetables to your diet and try out some new recipes courtesy of Fruits and Veggies More Matters and AllRecipes.com. Then, tap into the ergonomic info on our blog for tips on improving overall wellness and alleviating back pain at home, at work, and on the go!

With these tips in mind, you should be well on your way to making the year a more healthy and vibrant one overall. With every new year comes new possibilities, decisions and challenges, so do everything you can to meet them with motivation, strength and of course a healthy body and mind!

Focus on compassion!

Whether it’s the shorter days and early sunsets, the snowstorms and cold fronts, or just the lack of time spent outside, the winter months can be especially tough on our peace of mind. And those of us who suffer from chronic pain may already be a little more vulnerable than others when it comes to mental health, since the condition is considered one of the main causes for increased stress worldwide. There’s no doubt that it can be rough coping with back and neck pain, and for all the healthy lifestyle options you might exercise, and no matter how well you take care of yourself, sometimes a little compassion is what allows us to go the extra mile and overcome the stress and strain!

At its core, compassion is all about creating community, allowing someone who’s going through something tough to feel less alone. So if you know someone in your life who’s going through a tough time with chronic pain, why not join them in some of their steps toward recovery? Even if you don’t suffer from the same ailments, it won’t hurt to take a walk, go through some therapeutic light stretching or exercise routines, or take in a yoga class together! The key is to make it communal and make it fun; this will provide a much-needed boost to both the person suffering from chronic pain and the helper--because there’s nothing more likely to snap you out of the difficulties of the day-to-day than the company of an enthusiastic friend or family member!

If you’re the one dealing with pain, don’t stress--there are loads of options to help bring some compassionate community into your experience. Why not join a class or exercise group? Take the focus off of yourself and your difficulties and begin to share the burden with those around you. There are also plenty of support groups and online forums where you can get important info from real people going through the same things; not just the advice of a medical text or doctor (though those are important too)! Again, the key is to do anything you can to put your experience in a larger context and help yourself to understand that even though things may be tough from time to time, there are others out there experiencing many of the same problems.

Maintaining a sense of connection should be a priority for everyone, not just for those with chronic pain. And it should also be a priority year-round, not just during the holidays! Still, with the new year coming up, what better time to start than now? If there’s someone in your life going through the stresses and strains of chronic pain, let them know you “have their back,” so to speak! And if you are a sufferer yourself, know that you’re not alone!

Focus on travel!

Whether you’re seeing family, visiting friends or simply going somewhere you’ve never been before, traveling is a wonderful way to spend the holidays. But between the hassles of airports and planes, the traffic-filled highways and other logistical problems, it can also be quite a hardship. For those of us that suffer from back pain and related ailments, this is even more of an issue; simply spending a few hours stuck in a plane seat can aggravate our symptoms and turn what was supposed to be a relaxing trip into a painful ordeal. Luckily, there are solutions out there! Since back pain is estimated to be the single leading cause of disability worldwide, there are plenty of remedies in place to help make sure that those who refuse to give up traveling for business or pleasure can do so without aches, pains, or stress!

The key to pain-free traveling, whether in a plane, car, train--you name it--is preparation. Plan out your trip in advance and you’ll minimize the risk for running into problems and surprises down the line. For instance, before departing (depending on how severe your symptoms are), you may want to talk to your doctor to make sure that you’re healthy enough to travel, and see whether he or she has any tips on making the journey as smooth as possible. Once you’re clear to make the trip, be sure to pack as lightly as possible, and make use of curbside pickup and other services offered by the airline. If you take medication, be sure to bring extra in case of delays or hold-ups.

Once on the plane, follow ergonomic principles (get tips on those with this blog post!) as best you can. Those seats may not be the comfiest ones around, but try to make sure your neck and lumbar spine are being supported--if necessary, bring extra pillows or use your carry-on luggage to support your legs. If possible, try to book an aisle seat, as these give you a bit more of that precious leg-room. And don’t be afraid to get up and do some simple stretches on the plane (as long as it doesn’t interfere with the flight crew!)--because when it comes to back pain, as this Travel+Leisure article puts it, “embarrassment is not a consideration.”

Many of us will also be taking long road trips during the holidays. Luckily, in cars we tend to have more control over our seating than we do on planes, and can make adjustments accordingly--for instance, tilting our seats to allow leaning back instead of hunching forward, and keeping our arms relaxed (while still driving safely). The American Chiropractic Association estimates that around 75% of drivers aren’t using their headrests correctly; make sure it supports the back of your head and lower your risk of neck pain. And most importantly, take a lot of breaks--get out and walk around every two to three hours at minimum!

Once arriving at your destination, be sure to maintain any stretching or medicine routine that keeps you healthy--it’s no time to take a break from that! But be sure to also follow through on relaxing and giving yourself a vacation from the stresses that surround you, as these can be important contributors to our levels of pain. Take a load off and enjoy the holiday--you’ve earned it!