Focus on chiropractic: Back pain basics!

Thanks to the busy lives we live, most of us can count on suffering from back pain at some point. In fact, it’s the most common cause of missed work days and doctor visits in the country, and studies have shown that 80% of all Americans will experience it during their lives. But just because back pain is so widespread doesn’t mean we should let it get in the way of living our lives. Chiropractic care offers plenty of options for treating, lessening and even eliminating the aches and pains associated with spinal problems. With a little knowledge and prevention, we can keep lower back pains from being a painful fact of life!

The first thing to keep in mind is that there are many different kinds of back pain, with different symptoms and levels of severity. The vast majority of cases come from lower back strains, which can be sustained by lifting heavy objects, falling or moving suddenly, or playing sports. The pain from pulled back muscles comes on suddenly, and can be mild or quite severe. If necessary, these conditions are treatable through a variety of techniques including the use of ice packs to reduce inflammation, plenty of rest, and massage and chiropractic manipulation to help loosen tightened muscles.

Treatments like these are quite effective, but when it comes to muscle strains, prevention is the name of the game. A healthy lifestyle and plenty of exercise will help to avoid pain before it starts. Stretching is also a key component of back pain prevention, since it keeps the muscles elastic and makes them much less likely to be pulled.

Although most problems with the lower back are caused by muscle strain, there are also several structural problems that may result in pain. Some of these, like a pinched nerve, can cause pain to radiate beyond the lower back. A pinched nerve, also known as a herniated disc, occurs when one of the discs cushioning a vertebra in our spine ruptures. These leaking discs can put extra pressure on a nerve, resulting in pain. Similarly, a bulging disc can press on a nerve and cause the same sort of pain. Finally, another relatively common cause of back pain is osteoarthritis, which affects around 50 million Americans. Just as with muscle strain, these conditions can be treated with chiropractic care, though the causes of the pain are different. These conditions may also be treated with physical therapy, pain medication and, in some cases, surgery.

Though we thankfully have treatments for even the most difficult back pain cases, a healthy lifestyle is the best defense against ever developing pain in the first place. Frequent stretching and plenty of exercise will help to condition the muscles so that they are less susceptible to injury. A good posture is also a key component of avoiding the development of spinal conditions. Lastly, a balanced diet will help to maintain overall health, and supplements like calcium and vitamin D can help to offset spinal problems arising from conditions like osteoarthritis. Sure, back pain may be common and treatable, but keeping prevention in mind with a good lifestyle and smart habits will help to avoid pain down the road!

Focus on nutrition: fruits and vegetables!

Well folks, the autumn equinox has passed, and fall is officially upon us. The season brings so much to enjoy—from time outside with the family to the beautiful changing foliage and the start of the holiday season. But perhaps  even more fun are all the harvest activities and apple picking we enjoy this time of year. With fruits and vegetables so in the foreground, we thought now would be a great time to turn our attention to the amazing health boosts that they provide.

The health benefits of fruits and vegetables are, simply put, far too many to list here. From keeping your body’s levels of essential vitamins and minerals high to drastically reducing your risk of acquiring numerous diseases, there’s really no better all-around guarantee of good health than a diet rich in fruits and vegetables. If you’re looking for vitamin-C to increase your body’s natural immunity, protect against cardiovascular disease and keep the common cold at bay, look no further than the many citrus fruits such as grapefruits and oranges, as well as guava, kiwi, cantaloupe, and even fresh peppers! Likewise for the family of B-vitamins, which help your body to convert energy and can be found in everything from dates, pineapple and pomegranate to asparagus, pumpkin and kale. And who can forget the well-known link between beta-carotene and the many orange fruits and vegetables like carrots and sweet potatoes? All in all, it’s very clear that there are many health benefits only available through a produce-heavy diet. Let’s get to exploring!

So what’s in season? Well, since it’s the start of fall, you can count on certain fruits and vegetables coming back into bloom such as squash, broccoli, grapes and pears. You can also catch the tail-end of the summer produce haul, which—depending on where you live—may include such delicious foods as tomatoes, peaches, watermelon, cherries, plenty of different berries; the long (and very tasty) list goes on and on! And remember, juices, frozen and even canned fruits contain plenty of the same health benefits as the fresh stuff, so just because a particular crop isn’t growing around you, it doesn’t mean you can’t partake! And, of course, there are loads of fruits and vegetables that stay in season or are imported all-year-round: from apples and carrots to bananas, lemons and avocado! So no excuses for not eating healthy—a good diet is always in season!

And thankfully, there is really no end to what we can do with the fruits and vegetables that we choose to purchase. As is, they make great between-meal snacks or treats for our children’s school lunches, not to mention far healthier desserts than the processed and sugar-rich foods we might otherwise reach for. But if you’d like to mix it up, the possibilities really are endless: between salads, soups, smoothies, pies, sandwiches, breakfasts and even full-on grilled entrees (mushroom burgers anyone?), you’ll never run out of ideas. For tips and recipes, check out sites like Fruits & Veggies MoreMatters and AllRecipes.com.

We all lead busy lives, filled with hectic hustle and bustle and responsibility, and it can sometimes seem inconvenient to go out of our way to make the healthy choice. However, the benefits to a nutritious, fruit-and-vegetable filled diet are so many, and the delicious options so vast and easy, that a health-conscious dietary choice is always the better one. This fall, if you find yourself reaching for something processed, consider some fresh produce instead. Your body will thank you!

Focus on workplace wellness!

For many of us, our places of work have become focal points in our lives: the places where we do our thinking, achieve our goals, and spend so much of our time. However, for many the workplace can also be a place of stress, exhaustion, and drains in energy which can even result in physical aches and pains. Still, it doesn't have to be this way; there are many little things we can do to help maintain a productive office life while continuing to stay healthy and low-stress. Try following these simple guidelines to ensure that you get the most out of both your professional and personal life!

The simplest things we can do to make our work lives easier is to simply take a few precautions to avoid physical aches and pains. Making a few ergonomic adjustments to your work environment cuts down significantly on the physical issues that might arise during the workday. For instance, you can improve your desk posture (and shorten the amount of time you spend sitting in it!): when at your desk, your feet should be on the ground at roughly a 90-degree-angle. You should be within easy reach of your keyboard, your phone, and anything else you might need to get to. Your back should be straight and you should be looking more or less straight ahead without slouching or having to lean your head forward. But no matter what position you may find yourself in, the most important thing to do is switch it up! Change positions often, and take short breaks to stretch, stand, or walk around at least twice an hour.

Unfortunately, no amount of ergonomic adjustments will be able to completely and utterly wipe away the effects of the long days and even longer weeks we spend at our workstations, and certain problems--like carpal tunnel syndrome--can result from such overuse. Carpal tunnel syndrome is a nerve ailment that occurs at the wrist and can affect the forearm and hand, leading to inflammation, numbness and pain. If the problems persist, treatments may even have to include placing the forearm in a sling or even--in some cases--surgery. Luckily, in many cases this condition can be nipped in the bud with light exercises, frequent breaks and correct posture. Chiropractic joint manipulation and practices like yoga have also been shown to be quite effective.

Of course, the challenges we face at the office are not just physical. In fact, the vast majority of what we deal with is an ailment of a less direct kind: workplace stress. This all-too-common problem has been shown to affect 80% of the workforce. Whether the cause is workload-related or rooted in people issues, time consumption or even lack of job security, it can sometimes feel like there are more than enough stressors to go around. Still, there is quite a bit we can do to help aid in combating this phenomenon. One reliable stress-relief technique is--yet again--to make sure to take frequent breaks during the workday; just being able to step away for a moment from whatever it is that's stressing us out can make us re-evaluate things and come to a solution. Take walks, and change your environment--if your work enables you to get outside, make sure to take advantage! Another possible aid in the battle against stress may lie in changing what you consume on the job. If you're the type of worker that gulps down several cups of coffee per day, consider switching to tea. Above all, try to employ positive thinking, maintain a healthy sense of humor, even try meditating to ease the mind! There are as many ways to battle the stress we feel as there are causes for that stress; keeping an eye on this fact will make it that much easier to find a solution when things seem most frustrating.

For better or worse, many of us are tied to office life, and the time we spend in professional settings can sometimes feel like a rollercoaster ride from high productivity and creative thinking to mental blocks and frustration--not to mention occasional physical pain! But as usual, there is much we can do to maximize the healthy and productive side of things while minimizing the negatives. Being aware of possible physical pitfalls and stress triggers can help us avoid them, and positive thinking and ergonomic approaches to our workspace can make things that much easier. Workplace wellness is something we can all achieve!

Focus on aging!

Nowadays, thanks to advances in technology and lifestyle, people are living healthier and longer lives than ever before. From the miracles of modern medicine to possibilities for better nutrition across the board, there’s no shortage of tools helping us to age gracefully and actively, and to take our golden years by the horns! But to truly take advantage of all the incredible possibilities that life continues to offer us as we age, we need to be sure to follow some simple guidelines to stay healthy, lively and vital. Since September is Healthy Aging Month, we thought we’d provide a quick overview of important but basic and easy-to-follow recommendations to make sure that seniors continue to get the most out of life!

When it comes to healthy aging, first things first: make sure to maintain a nutritious diet and a steady exercise plan. When it comes to food, focus on fresh, organically-grown produce and lots of whole grains to keep up with essential vitamins and minerals, keep a lid on additives and pesticides, and get plenty of fiber, which is good for digestion and cardiovascular health. Calcium is also key to avoid bone problems; be sure to get around 1500 mg per day! Always take vitamins and medicines at mealtime, and of course, drink lots and lots of water--this goes for everyone! As far as exercise goes, be sure to maintain a steady but safe program with lots of walking to bolster circulation and mobility. Stretching is also essential as we age to prevent circulation and posture problems. And it’s a great way to keep active for its own sake!

Of course, there are plenty of age-related ailments that may come into play as we grow older, and we certainly should keep an eye on them. One of the most common--affecting more than 20 million Americans--is arthritis, or inflammation of the joints. Arthritis can affect the hands and fingers as well as knees, ankles, neck, shoulder and other joints throughout the body, resulting in discomfort and pain. Thankfully, however, this condition is more and more treatable: exercise to facilitate joint movement and flexibility, staying mobile with walking and running, and even working out to attain more muscle strength are all ways to tackle the problem. Luckily, these treatments also extend to other conditions that we need to be aware of as we age, including bone ailments such as osteoporosis (except for strength training, which you should consult with a medical professional about before attempting). Chiropractic care can also help to fine-tune your management of these conditions, helping you to retain range of motion, endurance and muscle tone.

Sciatica is also a somewhat common form of chronic pain that can arise as we age. Just as with arthritic patients, those suffering from this ailment--characterized by pain that runs along the sciatic nerve, from the lower back down the leg--can rest assured that there is plenty to be done in terms of preventing pain as well as managing it. On the prevention front, avoiding a sedentary lifestyle is key--this means staying active! A good posture and care and attention in stretching, exercise and lifting weights will also help ward off any sciatic pain. And once again, a chiropractic professional can help to develop an individualized treatment plan taking advantage of the many treatment methods available in the field.

Of course aging has its challenges, and ailments such as those above bring their own unique issues to the table. But for those who maintain the proper lifestyle, steady exercise, plenty of stretching and a great diet, the golden years can bring the finest that life has to offer. Stay active, keep moving, and live with the vitality that only a healthy way of life can bring! This Healthy Aging Month, keep up your commitment to enjoying those great years ahead!

Focus on fall!

Autumn is on its way, and that means a lot of things: the changing of the leaves, different outdoor activities, a dip in temperatures and, yes, plenty of yard work! Before you get out there and start raking, however, there are a few things to keep in mind so that the necessary (and fun!) time you might spend tending your yard this fall doesn’t lead to unnecessary (and definitely not fun) back or muscle pain!

Yard work can put a strain on your upper and lower back muscles, as well as stress your neck and shoulders; and like any physical activity, it requires that your body be running at an optimally healthy level. That means pacing yourself, alternating movements, even taking frequent breaks to avoid overworking muscles and causing fatigue. If working in early autumn when temperatures may still be high, take some very simple precautions: drink plenty of fluids, wear a hat to fend off the sun, and confine your work to when it’s a bit cooler--before 10:00 AM, or after 6 PM. 

Another important factor in your yard work is which tools you might choose; nowadays there are tons of options for equipment, ranging from the simplest rake to new state-of-the-art mowers. Certain choices, like ergonomic gardening tools, are designed to work with your body and protect your back. However, proper use and care taken with any tools will help ensure that you don’t injure yourself. For instance, be careful revving up your mower, especially for the first time this season. Don’t yank on the cord or twist your body; pull with your full weight. Same goes for pushing your mower: don’t put all the strain on your arms and back!

Just as in any athletic activity, yard work should be coupled with a simple but consistent stretching routine. Take breaks before, during and after your work, alternating stretches every 15 minutes to break up the monotony. Try stretching your piriformis, pulling your knees to your chest, or bending from side to side with your hands interlocked. Take periodic walks to keep your muscles warm. And remember that yard work is a full-body activity; if it causes a little stiffness or strain, use ice to alleviate any muscle pain and take some time off. Listen to your body and don’t overwork it!

Still, in spite of any possible stress that working in the yard might put on your muscles, it is undeniably an exciting and fun time which, if practiced safely, will give you both a little bit of much-needed time outdoors as well as some healthy physical activity. In fact, leave-raking and autumn yard work can be a perfect opportunity to appreciate the beauty of the fall nature, to keep your living space tidy and elegant, and to spend time outside with the family!

Focus on football!

Former NFL great Jerry Rice credits chiropractic care with helping him bounce back from the many hits he took on the field: "Chiropractic care was key to keeping me in the game"

That’s right--summer may be winding down, the days becoming a bit shorter and the weather cooperating a little less than it used to, but one thing’s for sure: football season is right around the corner! With just a week to go until the NFL kicks off, why not take some time to learn about some common sports injuries and the ways to facilitate their healing and overall prevention?

Like many sports, football puts a great deal of exertion on the spine, especially for our most active athletes: between warm-ups, practices, conditioning exercises and games, the essential back muscles get quite a workout! In many cases this is a good thing; after all, building lower back muscle endurance now can help avoid injury later on. Sometimes, however, too much is simply too much, and this kind of stress can result in overuse injuries. These injuries often affect not just the lower back but the shoulders, elbows, and legs as well. Luckily, they can be treated and prevented with chiropractic care.

But overuse is not the only concern. Football, like all contact sports, carries the risk of traumatic injury resulting from hits, throws, and kicks that go awry. These injuries can affect the head and neck as well as the shoulders, elbows, and legs. If and when they occur, treatment will usually necessitate some time off as well as light rehabilitation exercises. Go about these exercises slowly, however, as the body needs time and recovers at its own pace! Regular chiropractic visits can help you determine how far along you are and what else needs to be done, and it has even been proven to speed up the recovery process!

Treatment and rehabilitation are essential tools for today’s athletes, but the best way to deal with injury is obviously to prevent it from happening in the first place. Observing proper safety guidelines and wearing the correct equipment is the most important way to ensure that this season will be injury-free. While heavy safety gear can sometimes seem like it increases muscle stress, it is absolutely essential to preventing the kinds of traumatic injury that can occur in football.

Beyond the basics, however, athletes need to remain tuned into their bodies and careful not to push themselves too far. For example: it’s still summer and the temperatures are high, so proper hydration is more important than ever. Keep an eye out for muscle cramping, as it may be a sign that the body is overheating. In addition to this, always be sure to keep up a good stretching routine! You can check out our post on stretching to get a good idea of places to start.

Though it can get rough out there, there is no reason that football season can’t be safe and fun, not to mention a great way to get some exercise. Athletes should be sure to observe safety guidelines, avoid overuse and muscle stress, and of course wear proper and well-fitting equipment. And above all, athletes should be aware that regular chiropractic care offers a major boost in preventing injury and facilitating rehabilitation—just ask Jerry Rice!

Focus on stretching!

Whether or not you may suffer from muscle or back pain, a healthy lifestyle is an important thing for all people to maintain. Physical activity is an essential part of that, of course, but let’s be honest: it can take its toll, too.

Whether you’re actively working out or just going about the rigors of day-to-day life, muscle aches, pains, and even injuries are things you might have to contend with from time to time. That’s why any good fitness regimen includes plenty of stretching.

While some stretches may seem tricky to learn or even more difficult to master, it’s important to remember that at its core, stretching is a totally natural activity that’s hard-wired into humans as well as plenty of other animals. It’s a total no-brainer; that’s why even dogs and cats do it! In its simplest form, stretching is simply an exercise that flexes and manipulates our muscles so that they can function at their highest levels. So you don’t have to be a frequent gym-goer or a star athlete to take advantage of the benefits of a good stretch!

And because chiropractic work often deals with back and leg pain, chiropractic patients are especially advised to maintain a healthy stretching practice--and thankfully there are plenty of great stretches to choose from!

Patients healthy enough for regular physical activity should take advantage of stretches like the “Piriformis” or “knee-to-chest” stretch: lie on your back, bring one leg over the other knee, and pull gently towards the shoulder. Switch legs and repeat three times, and you’re all set!

Hamstring stretches are also classic, easy-to-learn ways to keep loose and to avoid pain along the backs of the leg. Just lie on your back with your legs flat on the ground, and bring one leg at a time up to a 90-degree angle with the rest of your body. Hold the back of your knee for support, switch, and repeat. You’ll immediately feel the effects of such a simple activity; trust me, your body will thank you!

And that’s just the beginning. Stretches can be tailored to individual needs--for instance, elderly patients will benefit especially from stretches to prevent stoops or hunches in the posture, and children might benefit from traditional stretches performed under adult supervision. The important thing is that a good balance is maintained--between a healthy lifestyle, plenty of physical activity, and, of course, preventative measures to avoid muscle tightness, aches, and chronic pain. That means plenty of stretching!