North Dallas Chiropractic Blog – All Injury Rehab

I am often explaining to patients how they can injure their back by picking up a paper clip.  This article does a great job in explaining how it can happen.

High-Risk Moments for Your Low Back
How to Avoid Injury and Pain
By Marc Heller, DC

What are the high-risk times and events for your lower back? Why can you get into more trouble doing something as simple as picking up a loaf of bread from the trunk of the car, rather than doing something more challenging? What simple steps can you take to avoid injury and pain? Let’s get the answers to these questions and more.
Two Critical Moments

When it comes to your lower back and injury risk, there are two critical times when you need to be especially careful. One is first thing in the morning. Your back is actually swollen at that time. You are substantially taller, and the discs have extra fluid in them. A careless forward bend or twist first thing in the morning can do substantial damage to your discs or other back structures. It doesn’t seem fair that such a simple thing, bending and twisting, something you have done thousands of times before, can suddenly cause big problems.

The other critical time is after you have been sitting. Long car drives or airplane trips are especially challenging. In this case, the culprit is something called “creep.” This means that your ligaments and tendons lengthen into the position that you have been in. Think of sitting as a bent-forward position, as your legs are forward. The ligaments and tendons do not provide protection properly when they have been lengthened by creep. When you first get up from sitting, you are at risk. The longer you have been sitting, the higher the risk. If you sit more upright, with good lumbar support, you will have somewhat less risk.

Here are some common events that can contribute to lower back pain. Keep in mind that in all of these scenarios, your back was already vulnerable.

Scenario #1: You didn’t sleep well last night, perhaps from sleeping in an unfamiliar bed after travel, after sitting too long. You get up, feel stiff, but ignore it. You sit down in a soft chair to enjoy your morning hot drink. You get up and get a sudden sharp stab in the back.

Scenario #2: You get up from sleeping, and sit at your laptop, and get entranced by a video or article. You end up sitting far longer than you planned. You get up, and can’t completely straighten up.

Scenario #3: You get up from sleeping, drink your morning coffee, which wakes up your gut, and you go to bathroom to empty your bowel. You are a bit constipated, and have to strain. When you get up from the toilet, your back spasms.

Overnight sleeping, even a good sleep on your favorite bed, leaves your back somewhat swollen. Swollen may be an exaggeration, but the reality is that there is extra fluid in all of your joints.

If you have a good back, none of this matters. If you have a vulnerable back, it all matters. Ideally, when you get up, you should do some kind of activity that warms up and “wrings out” the excessive fluids. A short walk, some simple movements, can make a real difference. Sitting down at the computer, sitting on the toilet, etc., can get you in trouble.

So, who has a good back versus a bad back? Unfortunately, most of us have bad backs, at least in the sense that they can be subject to injury and pain at any time. In fact, studies suggest that as many as eight in 10 people experience low back pain during their lifetime. That’s a lot of back pain already happening or waiting to happen. And as you can tell from the above discussion, some of the scenarios whereby people experience back pain are all too common.

How to Avoid Injury and Pain

Don’t bend over immediately after sitting. Sitting, even in good posture, puts you at risk. The longer you sit and the worse the seat, the more at risk you are. Airlines are very risky; it’s hard to get up and move around because of the tight quarters, and the minute the plane stops, you bend over and get stuff from under the seat, or reach up, and twist and lift to get your bag from the overhead compartment. After a long sit, give yourself at least a few seconds of backward bending and/or moving around to reset your spine. Then you can carefully, using your hips rather than your back, bend over to pick up something.

When you sit, don’t slump. Slumping reinforces the risks, makes it more likely for something bad to happen to your discs or joints or muscles. So, sit up straight, and keep your back in neutral. Neutral means that you keep a bit of a lordosis in your lower back, keep the lumbar spine from slumping forward, stay more upright. This simple action can make a huge difference. Like any habit, this will require you to “Just Do It” for a few weeks.

Talk to your doctor about these and other high-risk moments for your lower back and what you can do to relieve low back pain or avoid the pain altogether. And make sure to review “Self-Care for Back Pain” in the May 2010 issue, which provides information on exercises your doctor may prescribe if you are experiencing back pain.

——————————————————————————–

Marc Heller, DC, maintains a chiropractic practice in Ashland, Ore. He is a nationally recognized expert in treating tailbone, sacroiliac and lower back pain.

Page printed from:
http://www.toyourhealth.com/mpacms/tyh/article.php?id=1306&no_paginate=true&no_b=true

Visit us at All Injury Rehab for more information and to set up an appointment.

It is primetime for allergies right now. Through the sniffling, sneezing, and watering eyes, I’m reminded of the old adage “death, taxes, and allergies.” OK, maybe I have my adages a bit wrong, but nonetheless, allergies are a problem for almost all of us, if you say you’ve never had them, then don’t brag, I don’t need it. Here is a helpful article on curbing your dubious friend, the allergy:

To Your Health
April, 2010 (Vol. 04, Issue 04)

Sneeze No More
Get Rid of Allergy Symptoms Without Drugs
By Clair Whiteman

If you are one of the 26 million Americans who suffer from upper respiratory allergies, you may already be stocking up on tissues as we enter spring. Allergic rhinitis or hay fever is associated with a wide range of uncomfortable symptoms including excess mucous production, nasal blockage, sore throat, stuffy head, puffy eyes, and fatigue. Although none of these symptoms can be classified as life-threatening, anyone with allergies will tell you they can be a nuisance and interfere with daily activities. There are numerous medications that can be effective at masking allergy symptoms, but each comes with its inherent risks and may only treat the symptoms. Fortunately, there are also natural therapies available that can help your body manage the many underlying causes of allergies.
Breaking Down Allergies: The When, Why and How

There are three main forms of upper respiratory allergies. The most common form, seasonal allergic rhinitis, occurs only at specific times of the year in response to high circulating levels of pollen or other allergens in the air. Alternatively, perennial allergic rhinitis occurs year round and is often due to an allergy to pet dander or dust mite droppings. Finally asthma can also be classified as an allergic disorder when it is stimulated by exposure to an external irritant. This form of asthma is classified as extrinsic or atopic and is characterized by excessive mucous production, shortness of breath and cough.

Allergies differ from other forms of illness as they are the result of overactivity of the immune system. When we think of being sick, we typically think of the immune system being unable to fight off an offending agent, such as a bacteria or virus. Allergies, on the other hand, occur when the body initiates an immune response to a non-offending substance, such as pollen or a type of food. In the case of upper respiratory allergies, the body initiates an immune response to an inhaled particle. When the particle comes in contact with the nasal surface, it links with specific antibodies known as IgE, which can be found on the surface of immune cells within the nasal mucosa.

Once this binding takes place, the body stimulates secretion of numerous inflammatory mediators including histamine, heparin, and kinins. These complexes take immediate action by causing nasal vascular dilation, which results in excess mucous production. Meanwhile, immune cells continue to produce other inflammatory messengers known as leukotrienes, which stimulate constriction of bronchial cells to further enhance allergic effects.

Potential Causes to Consider

Allergies and asthma are both increasing in prevalence within the developed world, leading researchers to look into environmental (non-genetic) factors as a possible causative factor. For example, children who are fed solid foods too early or receive antibiotic therapy within the first two years of life are more likely to develop both respiratory and food allergies. This indicates that there may be a protective mechanism in the immunoglobulins in mother’s milk as well as the natural microflora of the nasal and oral passages.

Recently, researchers have begun to look at the overuse of antiseptics and antibiotics as another influential factor in the development of allergic rhinitis. This concept, known as the “hygiene hypothesis,” proposes that lack of childhood exposure to microorganisms, both symbiotic (i.e., health-promoting probiotics) and pathogens, leads to modulation of the immune system to favor the development of unnecessary antibodies. Epidemiological support for this theory points to the lower incidence of allergies and autoimmunity in the developing world when compared to the increased incidence within industrialized societies.

Low intake of dietary antioxidants and exposure to cigarette smoke and other environmental pollutants are also strong indicators of increased allergy risk. Other potential factors which may increase allergy risk include low gastric acid secretion (known as hypochlorhydria) and intestinal overgrowth of yeast (Candida albicans).

Why Drugs Aren’t the Answer

Pharmaceutical management of allergies focuses on stopping the allergenic response, primarily via the inhibition of histamine. Antihistamines are a mainstay in the management of allergies, and although they have been improved upon in recent years, many antihistamine medications may cause significant brain fog and fatigue, among other potential side effects. Other commonly used medications for reducing allergens include steroids, which can be given via a spray directly to the nasal membranes or as an oral medication. These medications take action by modulating the underlying inflammatory pathways which contribute to allergies and asthma. Unfortunately, use of steroidal anti-inflammatory medications can impair overall immune function, and therefore increase the risk of other infections. Other commonly used medications include expectorants, decongestants, and immunotherapy drugs, all of which provide varying levels of relief.

How to Fight Allergy Symptoms Naturally

When looking to control allergy symptoms naturally, the first step is to limit your exposure. Using an air filter, preferably one that ties into a central heating and air conditioning system, can drastically reduce the build-up of allergens in your home. It is also important to focus on areas where allergens can collect. Pet areas, carpets, rugs, and upholstered furniture should be cleansed regularly, and bedding should be washed at least once a week.

In addition to these simple steps, you may want to look to your diet as a means for controlling your allergy symptoms. A study of 35 patients conducted in the Journal of Asthma found a positive correlation between allergy relief and vegetarian or vegan diets. In a clinical observation, 92 percent of patients who followed a vegan diet for one year reported reduction in asthma symptoms. Improvement was seen in a number of clinical variables, including lung vital capacity and forced expiratory volume.

Relief from allergic rhinitis may also be achieved via elimination of allergenic foods in the diet. Foods that have been closely linked to respiratory allergies include dairy products, chocolate, sugar, and gluten. There is also strong evidence indicating a connection between allergic rhinitis and intake of certain food additives, including artificial dyes and colorants, sulfites, and benzoates. According to the Encyclopedia of Natural Medicine, evidence linking these compounds to asthma attacks may be so strong that avoidance of these synthetic additives could be vital to controlling allergy symptoms.

Intake of omega-3 fatty acids has also been shown to support healthy airways and additionally favor the production of anti-inflammatory mediators. In a 2009 study reported in the International Archives of Allergy and Immunology, atopic asthma patients supplemented daily with omega-3 fatty acids improved airway responsiveness even when subjects were exposed to a known allergen. Dietary sources of omega-3 fatty acids include cold water fish, flax seeds, chia seeds, and walnuts. Other powerful anti-inflammatory agents which may be beneficial include members of the allicin family, such as onions and garlic, ginger, rosemary, curcumin (turmeric), and the herb Boswellia.

Increasing intake of antioxidants is also essential to prevent the free radicals which are often elevated in allergies and asthma. Vitamin C is considered as one of the most important dietary antioxidants for the protection of the lungs, and low levels of blood vitamin C are considered an independent risk factor for allergic rhinitis. Other beneficial antioxidants may include vitamin E, selenium, the carotenoids, and the flavonoids, which all posses powerful free radical quenching capabilities. Of the flavonoid complexes, quercetin appears to be of extreme benefit as it has been shown to limit the production of both histamine and the leukotrienes.

Another nutritional substance that may be of benefit is bromelain, a proteolytic enzyme derived from the juices and stems of pineapples. Bromelain supports anti- inflammatory activity and supports the thinning of mucous to function as a natural decongestant.

Why go through life suffering from allergies if you don’t have to? With a few dietary and lifestyle changes, you can face allergy season without stockpiling allergy medications and Kleenex. The big point is that these natural solutions not only fight allergy symptoms, but also help combat the underlying mechanisms which cause allergies while also supporting a healthy immune system. Talk to your doctor for more information about allergies and natural solutions.

——————————————————————————–

Interesting Allergy Risk Factors

Children who are fed solid foods too early or receive antibiotic therapy within the first two years of life are more likely to develop both respiratory and food allergies.

Exposure to cigarette smoke and other environmental pollutants is another strong indicator of increased allergy risk.

Low intake of antioxidants (found in various foods, particularly certain fruits and vegetables) may also increase allergy risk.

Low gastric acid secretion (hypochlorhydria) and intestinal overgrowth of yeast (Candida albicans) may contribute to allergy onset as well.

——————————————————————————–

Natural Solutions for Allergies and Their Symptoms

Limit Allergen Exposure: Using an air filter, preferably one that ties into a central heating and air conditioning system, can drastically reduce the build-up of allergens in your home. Pet areas, carpets, rugs, and upholstered furniture should be cleansed regularly, and bedding should be washed at least once a week.

Avoid These Foods: Foods that have been closely linked to respiratory allergies include dairy products, chocolate, sugar, and gluten. There is also strong evidence suggesting that certain food additives, including artificial dyes and colorants, sulfites, and benzoates, are culprits.

Eat These Foods: Intake of omega-3 fatty acids has also been shown to support healthy airways and encourage the production of anti-inflammatory mediators. Also consider onions and garlic, ginger, rosemary, curcumin (turmeric), and the herb Boswellia.

Get Your Antioxidants: Increasing intake of antioxidants is also essential to prevent the free radicals which are often elevated in allergies and asthma. This includes vitamins C and E, selenium, carotenoids, and flavonoids. Bromelain, an enzyme, can also help.

——————————————————————————–

Clair Whiteman, BSc, received her degree in nutrition and dietetics from Bastyr University in Washington state. She is currently the on-staff nutritionist for BioGenesis Nutraceuticals, a professional-grade supplement line.

Page printed from:

http://www.toyourhealth.com/mpacms/tyh/article.php?id=1286&no_paginate=true&no_b=true

Visit us at All Injury Rehab for more information and to set up an appointment.

From the moment we get out of bed everyday, to the moment we get back into bed, and maybe even while sleeping improperly in the the bed itself, or sleeping in a bad bed, we are causing trauma to our spine.  Here is a great article on ways to reduce this trauma:

Wanted: An End to Back Pain
4 Ways to Prevent an All-Too-Common Condition
By Kevin Wong, DC

    When was the last time you or someone you know suffered an episode of back pain? Chances are it wasn’t that long ago. It might have forced you to miss work, take painkillers, anti inflammatories or other medication, or just deal with the pain longer than you wanted to. Wouldn’t it be wonderful to do some simple things to try and prevent back pain from happening in the first place? Here are a few easy ones to get you started.
   

    In the new millennium, the health care pendulum has swung from treating symptoms toward prevention. It is a way of thinking that is analogous to going to the dentist for your six-month check-up or taking your car in for regularly scheduled maintenance – you avoid problems before they start, rather than waiting for something to happen and then “dealing with it.” By that time, your car may be in the junk yard and you may be relegated to long-term medication or even surgery.

    Back pain is the perfect example of a symptom too many people treat instead of preventing, and the consequences are staggering. It is the most frequent cause of activity limitation in people younger than 45 years old. Approximately one quarter of U.S. adults reported having low back pain lasting at least one whole day in the past three months and 7.6 percent reported at least one episode of severe acute low back pain within a one-year period. Low back pain is also very costly: Approximately 5 percent of people with back pain disability account for 75 percent of the costs associated with low back pain.

    Americans spend at least $50 billion per year on back pain – and that’s just what gets reported. With all that said, how are you going to prevent back pain? Here are four things you can start doing today to reduce your risk of suffering back pain and its costly (physically, emotionally and financially) consequences:

1. Get Adjusted by Your Chiropractor
Your muscles, bones and ligaments are stressed continuously by normal daily activities: driving, sitting at the computer, lifting your kids, doing exercise and countless other things. These little stresses add up over time and misalign the joints of your spine, arms and legs. The misalignments can then lead to muscle tightness, spasms, joint stiffness and pain. Although chiropractors commonly see patients who are in pain, getting spinal tune-ups when you are feeling “fine” will keep you feeling fine. Adjustments will put the
bones and joints into healthier positions, which will also help muscle tone.

    Generally, if you get adjusted while you’re in pain, it will take longer to heal, whereas if you get regular or maintenance adjustments, you can avoid terrible episodes of pain before they even start. That’s because keeping the spinal and extremity joints in good alignment will help your nervous system and immune systems function at their best. Even when you think you are feeling good, chiropractors can make sure you stay that way.

2. Practice Proper Ergonomics
Think safety: When you make your everyday activities safe to perform, it will help reduce the undue stress on your body. This includes having your computer work stations at home and at your office set up properly for your body. Generally speaking, the keyboard height should be the same height as when your arms are
comfortably at your side with the elbows bent. The mouse should also be close to your dominant wrist while your arms are at your sides.

Avoid poor posture: Whenever you sit, it is safest to sit on a full-back chair with plenty of support. Crossing the ankles is fine, but do not cross your legs. This puts tremendous pressure on the lower back, contributing to back pain. Also, if you are experiencing low back pain, it’s a good idea not to sit on the couch or sofa, since they are typically too soft and unsupportive for the low back.

Low Back Pain:
One Symptom, Many Potential Causes (Including the Following)
· Strenuous activity, overuse or improper use (repetitive or heavy lifting, vibration, pressure, etc.)
· Physical trauma, injury or fracture
· Obesity (often caused by increased weight on the spine and pressure on the discs)
· Poor muscle tone in the core or stabilizing muscles of the back
· Tightness, spasm, injury and strain of back muscles
· Joint problems (e.g., spinal stenosis – narrowing of the spinal canal, which compresses the spinal cord and nerve roots)
· Protruding or herniated (slipped) disk
· Arthritis or degeneration of vertebrae due to stress and the effects of aging – osteoarthritis, spondylitis (inflammation of the spinal vertebrae), compression fractures, etc.

Lift properly: When lifting items, use the legs and the trunk of the body rather than the arms. Always bring objects closer to your abdomen or chest, as that is the center of gravity and support for most people. Try to avoid bending the back while you lift.

Sleep well: The most supportive position for the body during sleep is on your back with a pillow under your knees. The next best position is on your side with a pillow between your knees and your head on a pillow that is thick enough to span the distance of your neck to the shoulders. A neck pillow that is too thin will kink the neck and could lead to neck and upper back pain down the road.

3. Exercise Regularly
We all know how important it is to participate in some type of regular exercise. Some of you already do that. Whether it be walking, playing sports or going to the gym, make sure you set up a program that keeps you consistent. Exercise helps the human body in so many ways, but one of the most important aspects involves stretching and strengthening of your back muscles. Often these muscles are referred to as core muscles of the body because they are located very close to the spine. The core muscles help move and protect your spine when it is stressed or strained. By keeping them flexible and toned, you prevent pain and injuries from happening. When you are developing an exercise plan, talk to your doctor for ideas on what areas of the body you should specifically focus on to get maximum results, both in terms of overall fitness and protecting the back from injury.

4. Avoid Unhealthy Lifestyle Habits
Stress. Emotional stress can cause muscle tension, which can lead to back pain (it also can lead to heart problems, chemical imbalances, an inability to sleep and a host of other bad things). It’s always hard to maintain balance in your life between work, family and play, but it goes a long way toward helping your
emotional stress.

    Reducing stress can be as simple as scheduling some quiet time to be alone, doing yoga or meditation, taking a bath or just sitting and doing breathing exercises. Whatever activity you find relaxing or energizing, take time to do it. Down time allows you to unplug from the world and get grounded. It also allows your body to reset itself so you can deal with the next crisis or problem that’s sure to arise. Poor nutrition. Watching what you eat is another important factor to consider, because excess weight literally “weighs you down,” which can contribute to back pain. Quite simply, losing excess weight in a healthy manner will take pressure off your lower back and reduce stress on the vertebrae. It is truly amazing that our society is now making an active transition from listening to symptoms or pain to preventative health care. Now is the time for you to be able to take a more active role in deciding how your future health will play out. Armed with the tips discussed above, you can make changes now that will help your back and your overall well-being for years to come. The power of health is in your hands.

The Back Pain Epidemic
Back pain has become an epidemic in our modern society – up to 85 percent of all people will experience back pain at some time in their life, and it is the fifth most common reason for all physician visits in the United States. According to the statistics, if you’re in a room with three other people, one of you has suffered low back pain for an entire day or more in the previous three months and only one of you (if they’re lucky) will avoid suffering back pain at some point in their lifetime.

Kevin M. Wong, DC, a 1996 graduate of Palmer College of Chiropractic West in San Jose, Calif., practices full-time in Orinda, Calif. He is also an instructor for Foot Levelers, Inc.

Visit us at All Injury Rehab for more information and to set up an appointment.