Simple Stretches for Back Pain Prevention

Many people consult a doctor of chiropractic when they are experiencing back pain, which is a good idea, because back pain – especially if chronic – can be a symptom of more serious structural problems that should be treated before they become worse. But there are proactive steps you can take to prevent back pain in the first place, and one of them is adding a regimen of simple back stretches to your day.

Daily activity – not just activity per se but also sitting or standing for long periods of time – can put strain on the muscles of your back and cause them to become tight and inflexible. Over time this can lead to bigger problems, as these overly tight muscles pull your vertebrae and joints out of alignment and thus exert pressure on the nerves of your spinal cord and extremities. Stretching can help to prevent this. The Mayo Clinic lists the five most important benefits of regular stretching as: increased flexibility and range of motion, better posture, improved circulation, enhanced coordination and stress relief.

Following are four simple stretches that are beneficial to your back. Use Dr. Mike's and Dr. Dana's specific recommendations and your own research to add to the list:

• Lower back – Lie on your back and place one hand over each knee to pull them gently towards your chest, and hold the position for 30 seconds. A variation of this stretch is to stay in this position and roll to the right and the left, bringing your knees as close to the floor as is comfortable. Repeat 2 to 3 times on each side.

• Lower back – This is often called the "cat stretch." Kneel on the floor with your hands at shoulder width and knees at hip width. Start with your back flat and parallel to the floor, but then gently arch it upwards as high as is comfortable, while pulling up with your stomach muscles. Repeat as often as is comfortable. As a variation, alternate the upward stretches with a downward stretch, arching your abdomen towards the floor.

• Upper back – Stand, raise your arms out in front of you and interlock your fingers. Then rotate your hands so that your palms are facing away from your body, and push out gently. Repeat 2-3 times, holding for 30 seconds.

• Upper back – Sit on a chair and stretch your hands in front of you, fingers interlaced as in the previous stretch. As before, rotate your hands, but then this time contract your stomach muscles and lean forward, arching your back as if you were stretching it over a large exercise ball. Hold for 30 seconds and repeat 2 to 3 times.

If you do not stretch regularly, check with your doctor before undertaking any new exercise program.

As you begin to practice them, keep a few simple rules in mind. First, always warm up before stretching by walking or moving around. If you are adding back stretches to an existing exercise routine, perform them both before and after exercising. While stretching, hold each position for at least 30 seconds to give the muscles time to stretch out and relax. Don't bounce or strain; stretching should be pain- and effort-free to be effective. Stretch both sides of your body equally, and remember to breathe normally; if you find yourself holding your breath or panting, you're trying too hard.

Can Chiropractic Improve Golf Performance?

PGA golfers Tiger Woods and Padraig Harrington have used chiropractic services for years in order to improve and maintain their golfing performance.  Their successes suggest a benefit of chiropractic care, but it’s hard to know if it’s because of the care or because they are world-class athletes. Can chiropractic care help the average golfer improve their performance as well?

The very nature of the game of golf suggests a good match for players with chiropractic care. Golfing can involve considerable strain on the spine. Golfers need to move from a standing position quickly to club head speeds, requiring good posture, balance, and the ability to rotate the spine properly. Poor posture can create exaggerated or flattened spinal curves that can seriously affect swing performance. In fact, Tom Ward, PGA Golf Instructor, says, “Over 50% of all golfers will experience some sort of pain due to poor posture and the problems that arise from loss of proper curves in the spine.”[1]

By working with your spinal range of motion, chiropractic care can help correct golf injuries, maintain performance, and improve the posture needed to perform a good golf swing. When the chiropractor aligns all the vertebrae, the spine can move better. An individualized treatment plan including chiropractic adjustments, specific rehabilitation exercises and muscle techniques may make a significant difference in your overall performance and enjoyment of the sport.

Recent research confirms that chiropractic care can indeed lead to improved golf performance. A recent study published in the Journal of Chiropractic Medicine demonstrated that the combination of chiropractic care and stretching are associated with greater improvements in golfers swing when compared to stretching alone.[2]

Two groups of golfers participated in the study. One group received a program of stretching only, and the second received both stretching and spinal manipulation. The stretching program was the same for both groups, and both groups had similar average ages, handicaps, and initial swings. All 43 participants initially performed three full swing maneuvers, and the average distances were recorded. Over a 4-week period, all participants hit 3 balls before and after treatment.

After 4 weeks, the stretching only group showed no improvement in swing performance.  However the stretching and manipulation group did improve their swing performance and there was greater driving distance right after treatment each week. So it appears that yes, chiropractic care can help not only top golfers such as Woods and Harrington, but it can help you improve your golf game too.

Dr. Mike Kochanski is a Certified Chiropractic Sports Physician and treats many golfers at Celar Chiropractic. Give us a call today at 708-449-5900.

References:
[1] Tom Ward, PGA Instructor. http://www.golflink.com/golf-tips/tips/ward032.aspx
[2] Journal of Chiropractic Medicine (2009) 8, 165-170.

Upper Crossed Syndrome Causes and Treatment Options

It is increasingly common to see people (not only the elderly) with stooped, rounded shoulders and a neck bent forward. Upper Crossed Syndrome (UCS), sometimes also called Upper Cross Syndrome, is caused by an imbalance in the flexor and extensor muscles of the chest and upper back. Though those with a sedentary lifestyle are most at risk for the condition, it is not uncommon to find Upper Crossed Syndrome in athletes, particularly swimmers and weight lifters. Headaches, neck pain and pain in the jaw may point to a case of UCS.

Long hours of sitting at a computer, watching TV and talking on the phone contribute to bad posture, weakening the rhomboid and neck flexor muscles, while tightening and shortening the pectoral and upper trapezius muscles (thus, the “cross” pattern), and pulling the spine forward. To maintain a balanced sitting position, the head must move forward over the pelvis, which shortens the sternocleidomastoids (the muscles that extend from the base of the skull just behind the ears to your clavicle). And for every inch the head moves forward of the shoulders, the stress on the supporting muscles increases by 10 pounds.

Weight lifters who bench press or do push-ups more than they practice pulling exercises are especially prone to UCS. And as swimmers tend to overuse the muscles in the area of the neck, shoulders and upper back, they tend to suffer from this as well. The effects of this condition can harm athletic performance, reducing freedom of movement and inhibiting the ability to breathe fully due to the reduction of space in the abdomen. If not treated, the condition can deteriorate further, causing eventual damage to the spine from continual pressure on the front of the vertebrae, causing them to compress and leading to cervical kyphosis.

The best treatment options involve a combination of exercise, physical therapy and chiropractic care. First, a chiropractic adjustment can realign joints that have become misaligned due to tight muscles and bad posture. It will also help restore normal spinal joint motion and function. The chiropractic adjustment may not only help increase range of movement, an adjustment often relaxes and stretches shortened muscles.

The doctors at Celar Chiropractic will usually suggest exercises you can do to help strengthen the weak muscles and stretch the ones that have become too tight. Two simple things you can do at regular intervals throughout the day are to tuck your chin back in toward your chest and pull your shoulders back, and hold the position for 30 seconds at a time. Stretching the tight muscles and strengthening the weak ones will help restore proper posture and ensure the condition does not return.

Call Celar Chiropractic at 708-449-5900 if you would like to discuss a health problem with one of the doctors.

What is Electro-Stimulation Therapy?

Electro-stimulation therapy (also called electrotherapy) is a treatment used by chiropractors and other health care practitioners that utilizes electrical frequencies and waveforms to relieve both chronic and acute pain and speed the healing of damaged tissues.

This therapy was first developed in 1855 by the French neurologist Guillaume Duchenne, who discovered that using an alternating current on a patient with a nervous or muscular disorder had a therapeutic effect.

Though the mechanism by which electro-stimulation therapy works is not precisely known, it is believed that stimulation with electrical pulses may block the transmission of pain signals along the nerves, in addition to stimulating the release of pain-killing natural endorphins. In addition, the electrical pulses fatigue the muscle tissues, causing a release of tension and increasing blood flow to the area. This enhances the amount of nutrients brought to the area of affected muscle tissue while at the same time helping to clear away accumulated toxins.

The most commonly used forms of electro-stimulation therapy are Transcutaneous Electrical Nerve Stimulation (TENS), Interferential Current (IFC) and Galvanic Stimulation (GS). Each produce different waveforms, frequencies and effects, though all use the same method of applying adhesive pads to the skin that deliver electrical stimulation to the nerves and muscles.

The use of electrotherapy is known to be helpful for a number of situations, including:
* Reducing the intensity of muscle spasms
* Improving range of motion in joints due to injury or arthritis
* Treating neuromuscular dysfunction by increasing strength, motor control and blood flow and retarding atrophy of muscles
* Speeding tissue repair by stimulating microcirculation and enhancing the health of connective and dermal tissues
* Reducing swelling by speeding the rate of fluid absorption and affecting the permeability of blood vessels
* Increasing muscle strength

Chiropractors treat many people with back pain or spasms by incorporating electrotherapy into their practice. Patients receiving electro stimulation therapy generally lie on the treatment table, as they would for an adjustment. Then two electrical pads will be applied to the area that needs treatment. A low electrical frequency is used at first, and this level is raised gradually to the patient's comfort level. If the patient finds the frequency is too high, it can be turned down.

Contrary to what one might imagine, electrotherapy is not at all painful. The sensation begins as a tingling feeling, then develops into a sensation similar to a massage as the frequency increases. A therapy session usually lasts from 10 to 15 minutes. Though it is most commonly used on the back, electro-stimulation therapy is also used on the limbs or wherever there are muscle spasms.
In tandem with the use of electrotherapy, the doctors at Celar Chiropractic may suggest special stretches and massage therapy to help restore strength and resiliency to damaged muscles.

Who’s Beating Back Pain in America and How Are They Doing It?

New Consumer Reports Data Highlight Patients’ Satisfaction with Chiropractic Care

When it comes to making important choices about treatment options for back pain, it’s worth looking at the experiences of others who have found something that works.  In recent years, the Consumer Reports Health Ratings Center has surveyed the magazine’s subscribers to do just that.  In April and May 2009, Consumer Reports released some of its findings publicly.  A summary appears below. 

About the Survey Participants
• More than 14,000 participants who had suffered from lower-back pain in the prior year but had never had back surgery.
• More than half reported that pain severely limited their daily routine for a week or longer.
• Many reported that pain interfered with sleep, sex and efforts to maintain a healthy weight.
• 88% reported that the pain recurred through the year.
• Most had tried five or six different treatments.

How Respondents Ranked the Healthcare Providers Who Had Treated Them

Healthcare Provider  Percent Who Were "Highly Satisfied With Treatment and Advice"*

Chiropractor   59%
Physical Therapist+  55%
Acupuncturist   53%
Physician, Specialist  44%
Physician, Primary Care  34%

*Defined as either Completely Satisfied or Very Satisfied.
+Difference in ranking for Physical Therapist and Acupuncturist were not statistically significant.

How Respondents Ranked Selected Back Pain Therapies

Therapy Percentage Who Reported that the Therapy "Helped a Lot"

Chiropractic Manipulation 58%
Prescription Drugs  45%
Over-the-Counter Drugs  22%

In July 2011, Consumer Reports published an updated report describing how Americans use alternative approaches to healthcare as well as their experience with various therapies and their providers.  Chiropractic care once again was reported to be the most popular approach to back pain relief and was ranked most highly in terms of patient satisfaction.

How The Doctors of Celar Chiropractic Can Help Relieve Back Pain

Dr. Mike and Dr. Dana can help relieve back pain and restore mobility by using a drug-free, hands-on technique called “spinal manipulation” or “chiropractic adjustment”.  He or she may also use other manual therapies, such as massage, to complement this primary treatment.  In addition, they are skilled in designing exercise programs for their patients that will help their bodies resist injury and function properly.  They also can help instruct you on improving your daily activities and diet to help restore wellness. By focusing on both immediate pain relief and the underlying causes of back pain, your chiropractors can help you achieve a healthier overall lifestyle.

If you or someone you care about is suffering from back pain, call Celar Chiropractic at 708-449-5900 today. Also visit us at http://www.celarchiro.com/.

References
Relief for your aching back: What Worked for Our Readers.  Consumer Reports Health Ratings Center.  April-May 2009.  Accessed August 2011.         http://www.consumerreports.org/health/conditions-and-treatments/back-pain/overview/back-pain.htm 

Lasting Headache Relief Without Visiting the Medicine Cabinet

Headaches are a common source of pain for a large number of Americans.  95% of women and 90% of men have had at least one in the 12 months.  And for about 45 million of us, those headaches are chronic. 

While a wide variety of over-the-counter and prescription medications have been developed to relieve this pain, they generally do little to address the underlying cause of the problem.  In addition, many of these compounds can have unwanted side effects, particularly if they’re used often, over a prolonged period of time or in combination with other medicines.  A growing awareness of both the limitations and risks of pharmaceuticals has led many headache sufferers to explore alternative approaches to managing them, including chiropractic.

Understanding Headaches
Headaches occur for many reasons and can vary greatly in their intensity and duration.  They may arise on their own (these are termed “primary headaches” and account for about 90% of all headaches) or be triggered as a result of some other health condition (described as “secondary headaches”). 

Chiropractic physicians most commonly encounter three types of headaches in their work:

• Tension headaches are primary headaches that are brought on by unrelieved muscular contractions in the head, neck and shoulders, usually as a result of stress that cannot find an outlet.  These muscular contractions can themselves become the source of broader tension and stress throughout the body, setting in motion a feedback loop that eventually produces a headache.

• Migraine headaches are also primary headaches.  They are sometimes referred to as vascular headaches because they happen when blood vessels in the head suddenly expand, or “dilate”.  However, we know that the nervous system and genetic factors are also leading contributors.  Sufferers report a wide range of triggers and related symptoms.  Research into the exact cause of migraines is ongoing, and the condition has stubbornly resisted efforts to find a pharmaceutical “silver bullet”.

• Cervicogenic headaches are secondary headaches produced when pain begins in the neck or back of the head and is referred to the forehead or the area behind, in and around the eyes.  Trauma, chronic tension and disease are some of the more common initial sources of neck pain that is referred to the head.  Trigger points in the neck, shoulder blade and spine may also be sources of these headaches, though they can be much more difficult to identify.

How Chiropractic Can Help
There is a large and growing body of medical research that suggests chiropractic care can be effective in preventing or reducing the frequency and severity of primary headaches.  There is also some evidence that it may have benefits for cervicogenic headache sufferers. 
Chiropractic manipulation of the spine and neck is used to improve the alignment of the spine and relieve muscle tension.  It also reduces nerve irritation and improves vascular flow.  Your chiropractic physician may also include massage and other therapies as part of a well-rounded treatment plan.  He or she will likely suggest exercise, stretching and relaxation techniques as well as nutritional strategies designed to help prevent future headaches.

If you or someone you know is looking for lasting relief from chronic headaches, we encourage you to call Celar Chiropractic today.  The sooner you make the call, the sooner we can help you put an end to the suffering.  

References
Headaches and Chiropractic.  American Chiropractic Association.  Accessed August 2011.http://www.acatoday.org/content_css.cfm?CID=2186
Encyclopedia of Alternative Medicine.  AltMD.  Accessed August 2011.http://www.altmd.com/Articles/Headache--Encyclopedia-of-Alternative-Medicine
Information for Patients.  American Headache Society.  Accessed August 2011http://www.achenet.org/education/patients/index.asp
Research Spotlight:  Study of Spinal Manipulative Therapy for Neck-Related Headaches Reports Findings on Dose and Efficacy.  National Institutes of Health, National Center for Complementary and Alternative Medicine.  Accessed August 2011.http://nccam.nih.gov/research/results/spotlight/041310.htm
National Institutes of Health MedlinePlus.  Accessed August 2011.http://www.nlm.nih.gov/medlineplus/ency/article/003024.htm

Find the Right Pillow for a Healthier Night’s Sleep

Sleepless in America?
For more than one in three Americans, getting a good night’s sleep isn’t as easy you might think.  According to a recent poll by the National Sleep Foundation , a combination of daily stress and lifestyle choices (including nighttime activities as well as eating and exercise habits) is causing more than a third of the U.S. population to get fewer hours of sleep than they need.  Not surprisingly, the same proportion report that sleepiness has in some way affected their quality of life.

The Long-Term Prescription for Quality Sleep
Many studies have focused on the time we devote (or don’t devote) to sleep.  However, a good night’s sleep is about more than just quantity.  It’s also about quality.  If you’re sleeping poorly, experts point out that developing a sensible routine and avoiding certain behaviors around bedtime can improve your chances of falling asleep quickly and sleeping soundly through the night.  Here are a few of their suggestions:

• Go to bed at the same time each evening and wake up at the same time each morning.
• Exercise regularly but avoid increasing your heart rate within two or three hours of bedtime.
• Eat dinner early enough in the evening so that digestion doesn’t interfere with bedtime.
• Drink plenty or water but avoid drinking hot or cold liquids before or after bedtime.
• Reduce or eliminate caffeine and other stimulants in your diet.
• Sleep on your back and/or your side.  Don’t sleep on your stomach!
When it Comes to Sleep, Little Things Matter More Than You Might Think.  And They Add Up.
While finding more effective ways to manage stress and making adjustments to your lifestyle can take some time, there are several “little” things you can do right away that may improve the quantity and quality of sleep you get.  These things focus on your sleeping environment itself: 
• Make your room is as dark as possible at bedtime.
• Reduce background noise.
• Keep your bedroom at a cool, comfortable temperature.
• Sleep on an appropriate mattress.
• Choose the right pillow.

Is Your Pillow Doing Its Job?
Let’s face it.  You probably don’t give a lot of thought to the pillow you sleep on.  And you probably didn’t give your pillow much thought when you purchased it either.  The truth is that most people don’t.  It’s not unusual for a person (or a couple) to spend thousands of dollars on a high-quality mattress but then buy pillows that don’t support the head and neck properly.  That’s because—while they understand that sleeping on the wrong mattress can quickly lead to a backache—they aren’t aware that poor alignment of the neck and upper back during sleep can lead to other, more subtle problems that they may not associate with the spine. 

If a person’s head is supported by the pillow at a level that’s either too high or too low relative to the rest of the body, the neck and upper back can be placed under stress.   Similar stress can also occur if their upper back is not supported along with the neck (so that the head tilts forward), or if the head is allowed to roll sideways when the person is sleeping on his or her back.  Symptoms include snoring, insomnia and waking up with a headache, stiff neck or numbness in the arms and hands.  If you’re experiencing these sorts of symptoms, you may be sleeping on the wrong pillow.

What Makes a Pillow “Right”?
Choosing a pillow is a very personal decision.  The pillow that’s right for someone else may not be right for you.  Nevertheless, we’ve provided some basic guidelines that will make it easier for you to choose the right one. 

The right pillow:
• Supports your head at the proper height whether you’re sleeping on your side or on your back.
• Supports both your head and neck in a neutral position while you’re sleeping on your side (Make sure there is no gap between the pillow and your neck!).
• Provides adequate support for both your neck and upper back while you’re sleeping on your back.      
• Keeps your head tilted in the proper neutral position while you’re sleeping on your back.
• Prevents your head from rolling sideways while you’re sleeping on your back.
• Is easy to move on.
In general, you’re looking for a pillow that supports your neck, cushions your head and keeps your spine in alignment.  It must be comfortable!

Purchasing Tips
• Know what you like.  Do you prefer a pillow that’s “bouncy” or one that can be “molded” to the shape of your head and neck?  How “dense” do you like your pillow to feel?   Is it important to you that the material “breathes” and offers good insulation from heat and cold?  Maybe you prefer a pillow made of synthetic or hypo-allergenic material?  The more clearly you can describe your preferences, the more likely it is that a knowledgeable salesperson will be able to help you find your ideal pillow. 
• Don’t skimp.  Like most things, pillows can differ a great deal in the quality of their construction and materials.  They also (naturally) differ a great deal in their price.  Buy a better quality pillow if you can, since they’re generally made of materials that will provide better support, comfort and durability.  But keep in mind that the first priorities are comfort and function.  Just because a pillow is expensive doesn’t mean it’s right for you.
• Take the time to “test drive” and compare.  Many department stores, mattress retailers and specialty bedding shops will have sample pillows that you can try.  If possible, follow the “Ten Minute Rule” and test drive pillows in your favorite sleeping positions.  Remember—you and your pillow will be spending about eight hours together every night for several years, so it makes sense to choose wisely now.
• Avoid buying a matched set of pillows for yourself and your partner.  Keep in mind that your partner probably needs a different pillow that you do.

Get an Expert Opinion from the Doctor Who Understands Your Neck and Back Best
If you’re not sleeping as well as you used to, or if you’re waking up with a headache, stiff neck or numbness in your arms or hands, we invite you—and your pillow—to visit our office.  As chiropractic physicians, we understand that the way you sleep affects your health.  And that your health affects the way you live your life.  Call today to schedule an appointment.  Sometimes a small thing (like a new pillow) can make a big difference! 

Bibliography
(n.d.). Retrieved August 11, 2011, from The Better Sleep Council: http://bettersleep.org/
CBS The Early Show. (2009, February 11). Purchasing the Right Pillow. Retrieved August 10, 2011, from http://www.cbsnews.com/stories/2007/06/19/earlyshow/main2947304.shtml
Gordon, S. J., Trott, P., & Grimmer, K. A. (2002). Waking cervical pain and stiffness, headache, scapular or arm pain: Gender and age effects. Australian Journal of Physiotherapy(48), 9-15.
National Sleep Foundation. (n.d.). 2010 Sleep in America Poll Summary of Findings. Retrieved August 10, 2011, from http://www.sleepfoundation.org/sites/default/files/nsaw/NSF%20Sleep%20in%20%20America%20Poll%20-%20Summary%20of%20Findings%20.pdf

Are You Sitting Properly?

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 you’ll 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
• Sit with your legs uncrossed with ankles in front of the knees.
• Place both feet firmly on the floor. Get yourself a footrest if your feet don’t reach.
• Your knees should be lower than your hips and the back of your knees should not touch the seat.
• If your chair has an adjustable backrest, move it to support the arch in your low back. If you don’t have a backrest, ask your employer about getting one or invest in it yourself.
• 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 don’t 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 don’t actively think about posture…it 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, you’ll be well on your way to a lifetime of better musculoskeletal health.

As always, if you are concerned with your or a family member's posture, ask Dr. Dana or Dr. Mike about it on your next visit to our clinic.