Thursday, May 24, 2012

Sciatica

Chiropractic Treatment of Sciatica

Chiropractors regularly treat sciatica. Sciatica is a condition characterized by pain that originates in the low back or buttock and travels into one or both legs. Pain can vary in intensity and frequency; minimal, moderate, severe and occasional, intermittent, frequent or constant.

Pain is described as dull, achy, sharp, toothache-like, pins and needles or similar to electric shocks. Other symptoms associated with sciatica include burning, numbness and tingling sensations. Sciatica is also called radiating or referred pain, neuropathy, or neuralgia. A misconception is that sciatica is a disorder - however, sciatica is really a symptom of a disorder.

Caused by Nerve Compression
Sciatica is generally caused by sciatic nerve compression. Disorders known to cause sciatic nerve pain include lumbar spine subluxations (misaligned vertebral body/ies), herniated or bulging discs (slipped discs), pregnancy and childbirth, tumors, and non-spinal disorders such as diabetes, constipation, or sitting on one's back pocket wallet. One common cause of sciatica is Piriformis Syndrome. Piriformis syndrome is named after the piriformis muscle. The piriformis muscle is located in the lower part of the spine, connects to the thighbone, and assists in hip rotation. The sciatic nerve runs beneath the piriformis muscle. This muscle is susceptible to injury from a slip and fall, hip arthritis, or a difference in leg length. Such situations can cause cramping and spasm to develop in the piriformis muscle, thereby pinching the sciatic nerve and causing inflammation and pain. Sciatic nerve compression may result in the loss of feeling (sensory loss), paralysis of a single limb or group of muscles (monoplegia), and insomnia.
Proper Diagnosis
Since there are many disorders that cause sciatica, the chiropractor's first step is to determine what is causing the patient's sciatica. Forming a diagnosis involves a thoughtful review the patient's medical history, and a physical and neurological examination. Diagnostic testing includes an x-ray, MRI, CT scan and/or electrodiagnostic tests (nerve conduction velocity, electromyography). These examinations and tests help to detect possible contraindications to spinal adjustments and other chiropractic therapies.
Treatment Approach
The purpose of chiropractic treatment is to help the body's potential to heal itself. It is based on the scientific principle that restricted spinal movement leads to pain and reduced function and performance. Chiropractic care is non-invasive (non-surgical) and drug-free. The type of treatment provided depends on the cause of the patient's sciatica. A sciatica treatment plan may include several different treatments such as ice/cold therapies, ultrasound, TENS, and spinal adjustments - sometimes called manipulation.
1. Ice/Cold therapy reduces inflammation and helps to control sciatic pain.
2. Ultrasound is gentle heat created by sound waves that penetrates deep into tissues. Ultrasound increases circulation and helps to reduce muscle spasms, cramping, swelling, stiffness, and pain.
3. Electronic Muscle Stimulation (EMS) is used to mimic a muscle contraction. This method of treatment is normally used to reduce muscle spasm and to prevent muscle atrophy after an injury.
4. Adjustments (Spinal Manipulation) Manipulation frees restricted movement of the spine and helps to restore misaligned vertebral bodies to their proper position in the spinal column. Spinal adjustment helps to reduce nerve irritability responsible for causing inflammation, muscle spasm, pain, and other symptoms related to sciatica. While there may be tenderness in the area, the adjustment itself should not produce pain. Spinal manipulation is proven to be safe and effective.

Tuesday, April 10, 2012

Reduce Back Pain at Your Desk

How many of you have jobs that confine you to a desk or just a chair for hours at a time? In today's society, the majority of us do. What does this mean for your back and what can you do combat this?

First, there are numerous studies that show being sedentary is not good for overall health, not just your back. But there is little in the way to link prolonged sitting to back pain. However, most people that sit for long periods can tell you that at one time or another they have experienced low back pain and even mid back or neck pain.

One of the negative results of sitting for a prolonged time is that it places the spine in a flexed (bent forward) position. This can cause your back muscles to work less efficiently thus increasing the risk of injury.

So what are some measures you can take to avoid back pain with sitting?

Be ergonomically correct.
1. Make sure your lower back (lumbar spine) is curved naturally forward (as opposed to slumped outwards). This is so important because it reduces the strain on your back. Many ergonomically-designed chairs have a “lumbar support” built into them that is designed to maintain the curve. If yours doesn’t, you can buy a lumbar support pillow to stick behind your back. If you can’t do that, it is best to sit forward in your chair so you can let your spine fall naturally into a forward curve.
2. Adjust your chair and desk heights. Your desk height should allow your forearms to rest comfortably at a 90-degree angle. Your wrists should not be higher than your elbows. The top of your computer screen should also be at or slightly below eye level.
3. Keep your feet flat on the floor and your back against the chair. Shoulders must be relaxed and be careful not to hunch them up.

Stretch your back. Get up and stretch every 30 to 60 minutes. Sitting for long periods puts pressure on discs and can weaken your muscles supporting your back.
“Walking around for a few seconds and doing a few standing back bends (provided this does not cause pain) is enough to offset the negative effects of sitting,” Murphy said.
Stand up and place your hands on your lower back. Gently push your hips forward and slightly arch your back. This takes the pressure of the discs. If you have some privacy, get down on the floor and do the yoga position called “the cobra,” in which you lie on your stomach and press up with your arms leaving your hips on the floor. Studies have shown that doing the cobra 15 times per day can lessen the likelihood of future back pain, Murphy added.

Take regular breaks and microbreaks. Just getting up out of your chair can help break the cycle of clenched muscles.
Drop your hands to your lap for one second or less every few minutes or raise and drop your shoulders. You can make a rule to do this every time you send an email, click the mouse or do some other regular task, or install break reminders on the computer to stretch.

Strengthen your 'core.' To help your body cope with sitting, do core exercises like Pilates to strengthen your core muscles. Core exercises can train your muscles to work more efficiently, countering the negative effects of sitting. Aside from doing back specific exercises, simply getting regular aerobic exercise will help ward off back pain.

If pain continues to be a problem check with your chiropractor to make sure there is not an underlying condition. Remember, pain is not normal and is not a way of life. Stay active. Stay healthy. Live life.

Tuesday, April 3, 2012

What Your Spine Says About Your Health

You may have heard the saying, "the eyes are the window to the soul." There is another saying in the world of chiropractic, "your spine is the window to your health." How can the condition of your spine divulge so much information about overall health? Your spine is the central support column of your body and its primary role is to protect your spinal cord.
Think of it like the foundational frame of a house holding everything together. If the frame becomes dysfunctional many problems will begin to manifest themselves. The house begins to develop cracks, shifts, and structural problems. When your spinal foundation becomes dysfunctional you develop aches, pains, injuries, and other health related issues. The good news is you can do a simple spinal health checklist to determine if you may benefit from the expert intervention of a chiropractor or other healthcare professional. Becoming familiar with simple spinal anatomy, structure and function will help empower you to take control of your health. Your spine is composed of 24 bones (vertebrae); 7 in the neck (cervical spine), 12 in the middle back (thoracic spine), 5 in the lower back (lumbar spine) and the base tailbone (sacrum). Your soft spinal cord is encased inside these 24 moveable hard vertebrae to protect it from injury. Your spinal column has three natural curvatures making it much stronger and more resilient than a straight design. There are cervical, thoracic, and lumbar curves designed with precise angles for optimum function. However, these curves are different than the abnormal curves associated with scoliosis and postural distortions. You may remember getting screened in school or your doctor for scoliosis when they had you bend over and touch your toes. This was an early checklist for spinal abnormalities. Through life's stresses, genetics, trauma, injuries, and neglect the spine can develop dysfunctions in these curvatures and the body must compensate by changing posture as a protective mechanism.
spine health

What are some of the compensations your body develops and what can they tell you about spinal health?
Rounded Shoulders: This is a very common postural distortion resulting from more sedentary lifestyles. Hunching over in front of a computer screen hours on end simply feeds this dysfunction. This poor posture pattern adds increased stress to the upper back and neck because the head is improperly positioned relative to the shoulders. Common effects are headaches, shoulder, pain, neck pain and even tingling and numbness in the arms because of nerve compression by tight muscles.
Uneven shoulders: One shoulder higher than the other is indicative of a muscular imbalance or spinal curvature. You probably see this one on most people where one shoulder is migrating up towards the ear. Stand in front of a mirror and you can easily see if this asymmetry is present. You may also notice that one sleeve is longer than the other when you wear a shirt. This asymmetry is a common precursor for shoulder injuries, headaches, neck pain, elbow injuries and even carpal tunnel syndrome (tingling in the hands).

Uneven hips: Hips that are not level are like the foundation of a house that is not level. You begin to develop compensations further up the body so you remain balanced when walking. You develop altered spinal curvatures, shoulder positions, and head tilts. Your body has one primary purpose of maintaining symmetry and balance and it will do it whatever way is necessary. Signs of unbalanced hips may manifest in abnormal shoe wear typically on the outside edges and pants will fit unevenly in the leg length.
When you visit a chiropractor for a spinal evaluation some of the things they will search for during your evaluation are underlying signs of spinal damage that you can't see. Spinal x-rays are a safe and effective way to get look at your spine for damage or potential problems. Just like a dentist takes an x-ray of your teeth to see if you have cavities or problems with the bones below gum line. If problems are detected, corrective or preventive measures can be implemented to help your body function at optimum.
Degenerative Disc Disease (DDD): This is not a real disease in the terms of how we think of them. DDD is term used to describe degeneration and excessive wear on the soft tissue disc structures between the spinal bones. It may come with age or from biomechanical asymmetries in movement causing excessive wear from overuse. Sort of like uneven treads on a car with imbalanced tires, one may be worse than the other. Although the degeneration cannot be reversed, once discovered there are strategies your chiropractor can implement rebalancing exercises and therapies to help prevent further damage.
Osteoarthritis: The breakdown of the tissue (cartilage) that protects and cushions joints. Arthritis often leads to painful swelling and inflammation from joints rubbing together. The increase in friction causes a protective pain response and excessive swelling where the body attempt to add artificial cushioning via swelling.
Herniated disc: A herniated disc is an abnormal bulge or breaking open of a protective spinal disc or cushioning between spinal bones. Patient's may or may not experience symptoms with a herniated disc. Disc diagnosis is conformed via a special imaging study called an MRI (\Magnetic Resonance Imaging) which observes soft and hard tissue structures. You cannot see or confirm a suspected disc herniation via normal spinal x-rays.
Spinal stenosis: The narrowing of the spinal canal the open space in the spine that holds the spinal cord. Stenosis is a more severe form of arthritis that typically causes radiating (referred pain down the arms or legs) from an irritated or compressed spinal nerve.
If you experience spinal pain, tingling, numbness, weakness, muscles spasms or swelling near your spine or arms and legs consult a healthcare professional. These are all warning signal signs from your body that something is wrong and needs your attention. Pain is how your body communicates its function with you. A car has dashboard warning lights that tell you when the car has a problem. If you chose to ignore the signals bad things are going to happen. Your body has its own warning light system. Start checking for the warning lights. Ignore them at your own risk. See your chiropractor for a proper assessment and any concerns.

Thursday, March 22, 2012

Spring Break!!!

Healthy Snacks Your Kids (and You) Will Love

Snacks are just as important as meals. I like to refer to them as mini meals. Snacks fill in nutritional gaps by adding extra calories from protein, carbs, and fats and can be packed with vitamins and minerals. I recommend keeping snacks scheduled, just like meals, so your kids can expect to be fed at certain times. This will limit grazing and keep bellies satisfied.
When planning snack foods, a good rule of thumb is to include a grain or fruit/veggie with a protein or healthy fat. This combination will keep your kid's blood sugar stable and keep them satisfied until their next meal. Aim for a balanced snack with three different food groups. Also, a little pre-planning can go a long way. Try planning your snacks like you would plan your dinners.

Fruits and Vegetables

1. Ants on a Log: Celery with peanut butter and raisins. This classic has it all, fruit, veggie, protein, and fat.

2. Sweet Potato Fries and Yogurt or Ranch Dip: Baked sweet potatoes are high in Vitamin A and Beta- Carotene and are fun to dip.

3. Kale Chips: Baked kale with a little tamari makes eating greens fun and delicious. Pair these with some crackers and cheese for a balanced snack.

4. Guacamole Dip: This tangy green dip is easy for kids to help make and tastes great with veggies, tortillas, or tortilla chips.
5. Fruit Salad: Try using cookie cutters to create fun shapes. Also, using low-fat yogurt as a fruit dip adds extra calcium and protein.

Protein

6. Egg and Tuna Salad: High in protein and omega-3s. Eat in a pita with veggies or on whole wheat crackers.
Cheese and Crackers: String cheese or cut up cubes are a great source of calcium. Pair this snack with 100% fruit juice to be more complete.

7. Tofu: Tofu can be marinated with a variety of flavors and cubed for a tasty protein alternative to meat. Add to a sandwich or salad for a twist.

8. Diced Chicken: Cook extra meat at dinner to cube for snacks. Add to a tortilla with cheese for a quick and easy protein packed snack.
9. Nut Butter and Fruit: Pair peanut, almond, or cashew butter with sliced fruit. This snack has healthy fat and protein along with extra vitamins from fruit.
10. Bean Dip and Whole Wheat Tortilla Wedges: Loads of fiber and protein; also delicious in a wrap with cheese.
11. Low-Fat Cottage Cheese and Whole Wheat Crackers: High in protein and calcium, cottage cheese is easy for kids to help themselves.

On -The -Go

12. Nuts or Tail Mix: Try making your own with a mix of nuts, dried fruit, coconut, and sugar-free granola.
13. Oatmeal to Go: These low- sugar treats are great to make on a Sunday or activity-free evening.
14. Pita Bread Sandwich with Cream Cheese and Carrots: I like to grate carrots and add them to the inside of the pita with cream cheese spread. They add a bit of sweetness and a punch of Vitamin A.

Healthy Treats

Snack time does not always have to include fruits and veggies. Occasionally, give your kids a sweet treat like cookies with milk. You can always add extra fruit, raisins, and nuts to cookies for a healthy kick. Check out my article on managing sweets.
15. Muffins: Kids love to help bake. Make your own muffins with extra fruit and nuts and you can reduce fat by using applesauce. Pair a muffin with low-fat milk for extra calcium.
16. Homemade Popsicles: I like to make smoothies and freeze them in popsicle molds for a fast frozen treat
17. Rice Pudding: Especially home-made with fresh fruit for extra vitamins.
18. Carrot Cupcakes: The carrots make these sweet treat more wholesome. You can also add raisins or nuts for a more nutritious snack.

Tuesday, March 13, 2012

Stress and Back Pain

Stress and Back Pain: The Link

Stress is a part of life, and so is back pain. Ironically, stress is a leading cause of episodic back pain. Your body experiences a cascade of physiological responses during chronic stress setting the stage for injury.

The human body is genetically programmed to respond to stressful situations by stimulation in a survival part of your brain known as the limbic system. Otherwise known as the reptilian or primal brain, it is responsible for the emotional "flight or fight" (run or stand and fight) response to negative stimuli. Your brain response functions the same in stressful situations regardless of the source and extent of the threatening stimuli. The limbic brain does not recognize differences between types and degrees of stress. It simply reacts. Your body releases hormones (chemical messengers) which cause a physical reaction to stress; shortness of breath, sweating, increased heart rate, muscle tension, tightness or stiffness in joints, etc., in preparation for survival reaction. So whether you are about to be chased by a rabid dog, cut off in traffic, or had a tough day at work the same response occurs. The same negative physical impact also occurs on the body. There are several different types of stress and learning how to control them can make all the difference. You have physical stress (lack of exercise, illness, sleep habits, etc), mental stress (how you deal emotionally with life) and chemical stress (nutritional and environmental).

Stress and Back Pain

Stress alters breathing patterns by causing you to breathe more from the chest/lungs than the diaphragm. This altered pattern increases tension in the neck and upper back leading to poor posture, muscle tightness and headaches. The diaphragm is a dome shaped muscle that sits in the lower part of the ribcage underneath the lungs. Optimal breathing patterns should occur from the diaphragm first, followed by the lungs. Most often people have dysfunctional patterns where this sequence is reversed. Breathing is the foundation for relaxation. Learn to control your breathing and you will have discovered a secret weapon of relaxation and stress reduction. To check your breathing pattern lie on your back with knees bent. Close your eyes and place one hand on your abdomen and the other on your chest. Take a deep breath in through your nose. The lower hand should move first and the upper hand second. If the upper hand moves first you have an altered breathing pattern. Luckily it is fairly easy to learn how to breathe again properly. In our quick tip help guide below you will learn how to restore normal breathing patterns.
Stress increases tension in the body 24/7. It is like flipping the light switch on for self- protection, muscle tension and tightness. Think about how stiff and tight you feel when walking across ice. Your body tenses up in anticipation of falling and is trying to protect you from injury. Imagine how your muscles would feel if you were in this constant state of tension for weeks at a time. It would not feel good! That is what chronic stress is doing. Stress increases production of specific hormones known as cortisol and adrenaline located in the adrenal glands. These are two small glands that rest on top of the kidneys, one on either side. Cortisol is nicknamed the "stress hormone" and it can cause many negative reactions in the body if it is unbalanced. Chronically elevated levels of cortisol and adrenaline will cause increased inflammation in the body. In essence, your own body begins to turn on itself.
So what are some simple and effective tips you can start doing today to help alleviate stress? Below are suggestions for helping physical, mental and environmental stress in your life.
Nutrition: Eat healthy and eat often to control blood sugar levels. When you wait long periods between meals, you have a spike of a hormone known as insulin. This hormone controls how fast sugar enters your bloodstream after eating. Big surges in insulin occur when you wait too long between meals which may increase stress on your body chemistry. You can get cravings and mood swings. Eating only three meals a day is insufficient in keeping this delicate balance of hormones in check. It is recommended to eat three meals a day, mixed in with 2-3 healthy snacks. You will notice a renewed sense of energy and vitality with regular feedings.
Mental: Take some "me" time every morning before you start the day. Use this time to reflect on yesterday and plan out today's events. With the craziness of non-stop information overload in today's society it's more important than ever to take quiet moments. Set your alarm 15-minutes early and wake up to silence. Do not turn on the television or open the newspaper. You may find that problems which have plagued you suddenly become more manageable and put into perspective. When was the last time you sat in a room without white noise all around? Try it and see what happens.
Physical: Learning how to breathe with your diaphragm takes some practice, but in time it will become second nature. Practice the following technique on a daily basis for 3-5minutes. Lie on your back, putting a pillow support under your knees to relax your lower back. Place one hand on your abdomen and the other on your chest. Slowly inhale through your nose and make sure the only hand to move is the one on your abdomen. Try to keep the hand on your chest as still as possible. Exhale through pursed lips and repeat. You may become temporarily lightheaded after your first few, but this is a normal response to the increase in oxygen uptake by the body. Do this before bed time and you will have a more restful sleep leading increased recovery and regeneration.
You do have power over your body. Simple changes in your life to help reduce stress can have a profound impact on your health. Take back control of your life from pain. Empower yourself to feel good again mentally and physically. Start with the simple strategies above and when you feel the positive difference you will want more for yourself.
To decrease the stress in your life, talk to your chiropractor about your concerns.

Tuesday, March 6, 2012

Fighting Inflammation Naturally with Esterified Oils

Fighting inflammation Naturally With Esterified Oils

Inflammation is a core pathology affecting everything from heart disease to cancer. Even the process of aging is greatly influenced by inflammation. And of course, most if not all pain is either made worse or in many cases is a direct result of inflammation.
The question is, what can be done to reduce inflammation in a safe and natural manner in order to enhance chiropractic care? The good news is that there is a new evidence based solution supported by outstanding clinical trial results. Researchers have discovered that esterified fatty acids or oils influence several pathways of the inflammatory cascade. Please note that esterified fatty acids/oils are not the same thing as essential fatty acids or oils. Essential oils (omega-3 and omega-6) are "essential" by definition, as our body does not manufacture them. Esterified oils do not replace the need for omega-3 oils. Both omega-3 and esterified oils limit inflammation; however, clinical trials have shown esterified oils to be particularly potent.
Radio tagging of esterified oils has shown a very high concentration in white blood cell membranes.¹ With white blood cells (WBCs) being the mediators of inflammation, the high concentration of esterified oils in WBC membranes may explain why esterified oils have demonstrated such pronounced anti-inflammatory effects.
Esterified Oils vs. Glucosamine for Joint Health
The Cochrane Collaboration is an international, not-for-profit, independent organization that produces and disseminates systematic reviews of health care interventions. According to a February 2005 review of 20 studies involving 2,570 patients,² glucosamine failed to show benefit in pain and WOMAC function. In fact, only a specific brand of glucosamine appeared to have any benefit over placebo.
As reported in this publication several years ago,³ the GAIT or Glucosamine/Chondroitin Arthritis Intervention Trial, conducted by the National Institutes for Health, is the largest and most rigorous U.S. trial of glucosamine ever done with 1,583 patients. In GAIT, participants were randomly assigned to one of 10 treatment groups: 2 glucosamine alone, 2 chondroitin alone, 2 glucosamine and chondroitin in combination, 2 celecoxib, or 2 placebo. Five of the six glucosamine and/or chondroitin treatment groups failed to show a benefit in pain. Only the sixth group (one of the two glucosamine and chondroitin groups), which only had 72 patients representing less than 5 percent of the participants, showed a benefit in pain reduction after six months.
Patients were given the option to continue for two years to assess joint spacing. Again, there was no benefit over placebo. Ironically, the combination of glucosamine and chondroitin had slightly more cartilage loss than placebo; certainly not a benefit!
On the other hand, also as referred to previously in this publication, two clinical trials using esterified oils to treat osteoarthritis have been published in the Journal of Rheumatology,^4-5 one using esterified oils as an oral capsule and one using the oils as a topical cream. In the topical cream trial, patients improved after as little as 30 minutes and after a month of daily application.
Esterified Oils for Tissue Restoration
Non steroidal anti-inflammatories are the most common approach used to treat osteoarthritis. A concern about NSAIDs, besides the typical side effects (kidney and stomach problems, etc.) is that if used regularly, they inhibit healing. For example a non-steroidal anti-inflammatory will usually reduce knee pain for several hours; however, the time it takes for the knee to heal will be extended slightly due to NSAID use.
Ground-breaking research on esterified oils was published in 2009 in the Journal of Periodontology.⁶ Previous research had shown that esterified oils were effective, which is a major advancement because there really are very few, if any, options to treat periodontal disease. The new research, however, had a remarkable twist: connective and osseous tissue was restored!
The research showed that the bone density of the teeth was increased, osteoblast or bone-building cell activity was increased, osteoclast or bone-breaking cell activity was decreased, and the pocket depth between the gums and the teeth was reduced.
Basically, these findings change everything, as tissue regeneration is now a legitimate possibility. For chiropractic, the implication of this research is that our use of natural anti-inflammatories need not inhibit tissue regeneration and the innate ability of the body to heal itself.
Research on Safety
To assess safety, esterified oils were fed to animals at 1,300 times the regular dose.⁷ Basically they couldn't stuff any more in. That's the equivalent of a person taking 3,900 capsules per day (three per day x 1,300). Chances are we would be full, too. But even at this enormous dose, scientists did not detect any pathology.
At a time when chiropractic medicine is being highly scrutinized, it is important to know that we are using evidence-based solutions whenever available to complement our care. Research is demonstrating the value of esterified fatty acids and oils for treating inflammation and thus conditions in which inflammation is a hallmark symptom.

Performance Chiropractic