How Poor Posture Can Cause Back and Neck Pain

If you don't have good posture, what do you have? Poor posture can lead to a variety of health problems over time, and yet too many people have bad postural habits. It's time to understand the fundamentals of proper posture and how you can stay healthy from head to toe.

 

Sit up straight! Stop slouching! Don't stare at the floor when you walk! These are the classic phrases children hear from their well-intentioned parents regarding posture. As children, we learn early on that posture is important, but generally never fully understand its role in our health, what causes poor posture or how to positively influence it. Let's start with a simple definition from the Merriam-Webster dictionary, which defines posture as "the position or bearing of the body whether characteristic or assumed for a special purpose." Want to know more? Read on...

Ideal Posture

Let's focus for just a moment on the characteristic aspect of posture, the basic form we take while standing or walking. The human body is designed to stand with the eyes level with the horizontal plane of the Earth. Viewed from the front, the shoulders and hips are level and the spine is vertical. From the side view, the ear is over the shoulder, the shoulder is over the hip and the hip is over the knee, which is over the ankle.

Think of it like the foundation of a house. The foundation can settle, creating structural stress that can crack the plaster on the walls or ceiling. The same is true for our bodies. Unequal support in the foundation of our body, our feet,can create stress in our structure that can show up as poor posture. This poor posture can lead to tight muscles, stiffness and ultimately contribute to joint degeneration in the knees, hips and spine. Basically, small imbalances over time can lead to big problems for our bodies.

Common Postural Problems

The most common signs of postural stress are one ear being higher than the other and unlevel shoulders or hips. You can also detect postural stress from the side if the ear looks as if it has moved forward of the tip of the shoulder or if the hips appear to have moved forward.

The first thing to do is find out where your postural stress is coming from. Certain jobs require you to sit, stand, twist or bend in repeating patterns, which can create postural stress. If you sit at a computer for long periods of time, that can have a tendency to create a forward head positioning, causing stress in the neck and upper back. Bending and twisting motions can cause an over development of muscles on one side of the body compared to the other side, which can also be a source of postural stress.

The foundation of posture is actually the feet. It is very common for there to be slight differences in the arches of the feet, which create a slight imbalance. This imbalance can cause a chain reaction all the way up the spine, affecting postural balance. One sign of foot imbalances is when one foot flares out more than the other. Both feet should point forward with only the slightest outward flare when you walk.

Flat feet, a condition also known as excessive pronation, can produce slight twisting movements in the knees and hips, causing one hip to be higher than the other. This is usually more pronounced on one side and is not typically painful, but it explains why one knee or hip can develop soreness or stiffness more than the other one.

A Few Things You Can Do

Get checked - If your posture is breaking down as a result of improper foot balance, it is important to have your feet examined to determine if a custom-made, flexible shoe orthotic will be beneficial. Orthotics create a solid foundation for your pelvis and spine by limiting excessive motion in the feet. Having a stable foundation helps to improve your posture. Your doctor can provide you with more information.

Improve flexibility - This is important because postural stress causes some muscles to work harder than others, creating tension and stiffness. Mirror image exercises are stretching and strengthening exercises designed to restore muscle balance by stretching in the direction away from the postural imbalance. If you are looking in a mirror and one shoulder is higher than the other, you will want to stretch and strengthen in the direction that makes the shoulders level. The same concept works for the lower back.

Work with your chiropractor - Be sure to work closely with your chiropractor in developing a plan of action, and then check your progress with a postural analysis. It is important to remember that the body works best when it is in balance, so that should be the goal of all of your stretching and strengthening exercises.

Good posture does a whole lot more than just allow you to stand and walk tall. It's a full-body improvement that benefits you from head to toe.

Benefits of Good Posture:

• Joint mobility
• Injury prevention
• Improved balance
• Overall wellness

Consequences of Poor Posture:

• Muscle tension
• Back and neck pain
• Fatigue
• Degenerative arthritis

Dealing With Pain

PAIN is a significant problem in our society, and the way too many of us deal with it, either by taking medication to temporarily relieve the pain or ignoring the pain altogether, foolishly hoping it will go away, is an even bigger problem, contributing to long-term disability and reduced quality of life. Here are a few important pieces to the puzzle that can help you deal with pain now and prevent future episodes - chronic pain- from ruining your life.

 

How do you feel at this very moment? You can do a easy self-check just by moving your neck, shoulders, arms and legs around. Do you have any aches and pains anywhere? If your response is, "Don't most people have pain somewhere in their body?" or "Doesn't pain come with old age?" keep in mind that while that's true, it doesn't mean you have to accept it. And remember, pain isn't just physical. The emotional stress it creates can be as hard on you as the pain itself. Let's talk about ways you can find relief from your physical pain, which will undoubtedly lighten your emotional load at the same time.

Pain Defined
Pain is defined as an unpleasant sensation that can range from mild, localized discomfort to sheer agony. Pain has physical and emotional components. The physical part of pain results from nerves being stimulated. Pain may be confined to a specific area, as in an injury, or it can be spread throughout the body. Around the world, millions of people live with pain in some form or another, involving many different body parts, on a daily basis.

One of the most interesting things about pain is how each human being deals with it. Some learn to live with pain. Others can't stand to feel even an ounce of it. The most common types of pain include arthritis, lower back, bone/joint pain, muscle pain and fibromyalgia (widespread pain, tenderness and fatigue in muscles,tendons and ligaments). Back pain is the most frequent cause of limited activities for people younger than 45 years old.

Acute vs. Chronic Pain
Acute pain is a normal sensation triggered in the nervous system to alert you to possible injury and the need to take care of yourself. This type of pain comes on quickly and can be severe, but it lasts a relatively short period of time. In general, acute pain is in response to an event that happens to the body. It may be a result of surgery or an accident.

Chronic pain is different. Chronic pain tends to stay around or progress over longer periods of time. Pain signals keep firing in the nervous system for weeks, months or even years. Oftentimes, chronic pain is resistant to traditional medical treatments. The emotional component of pain often comes into play in a chronic situation.

The Consequences of Pain
The loss of productivity and daily activity due to pain is substantial. Americans spend at least $50 billion per year on back pain, and that's just for the more easily identified costs. Pain has a negative impact on an individual's quality of life. It diminishes one's ability to concentrate, do their job, exercise, socialize, perform daily tasks and sleep. Over time, this can lead to depression, isolation and loss of self-esteem. Researchers have found that depression is the most frequent psychological reaction to chronic pain.

If you hurt an area of your body and do not restore proper, healthy movement patterns, you will end up with problems later down the road. I can't tell you how many patients I have seen who got in car accidents and hurt their neck and back, but waited to get treatment and used pain as the indicator for how they feel. Eventually, the pain went down or even away, but they were often left with problems in their bones and joints.

Common Causes and Sources of Chronic Pain
An initial injury like a trauma, fracture, sprain/strain, or serious infection may be the cause of the chronic pain. There could also be an ongoing cause like arthritis, cancer, an ear infection or injuries that never healed properly. Some people even suffer chronic pain in the absence of any past injury or evidence of body damage. Many chronic pain conditions affect older adults. Common chronic pain complaints include headache, low back pain, cancer pain, arthritis pain, neurogenic pain (pain resulting from damage to the peripheral nerves or to the central nervous system itself), and psychogenic pain (pain not due to past disease or injury or any visible sign of damage inside or outside the nervous system).

Quite simply, pain can come from anywhere in the body. The source can be the neck, shoulders, low back, hips and everywhere else. Many times, the location of the pain depends on how the injury happened. Perhaps someone injured their shoulder while throwing a ball. Maybe someone sprained their ankle while running. How about the person who falls down the stairs and hurts multiple parts of their body simultaneously?

Solving the Chronic Pain Puzzle
Pain is a complex puzzle. For certain cases, it takes complex solutions to help solve that puzzle. In some cases, the individual's pain is so debilitating that it requires the use of X-rays or other special imaging to visualize the problem that is occurring in the spine or extremities. It may be appropriate to use any of the following: Chiropractic, Chinese medicine, acupuncture, nutritional supplementation, massage/bodywork, yoga and psychological therapy. In some cases, it may even require over-the-counter or prescription medication (although the goal is to avoid relying on these because of the potential side effects). But there are definitely things you can do that can help you prevent and treat chronic pain. Let's explore these strategies that, as you might have guessed, are all related to one another.

1. Posture: You have probably been told at different times of your life about the importance of good posture. "Sit up straight" or "don't slouch" are probably familiar phrases to you. Proper posture is difficult to attain, so don't stress yourself out about it. When you are sitting, put a rolled-up towel or sweatshirt in the small of your back. Sit all the way back to the rear of the chair so you feel the support in your back. When you stand, stand against the wall or a post so you can maintain erect posture. It is important to strengthen your core muscles, the muscles along the spine. Yoga, Pilates or a specific workout program with weights will help you achieve this. You may want to find a personal trainer to help you focus on specific exercises to help you achieve your goals.

2. Balance: As you develop strength, you begin to develop balance. Many of the positions utilized in yoga, Pilates and weight training work specifically on balance. Would you believe that your feet also have a lot to do with balance? The three arches you have in your feet must all be supported in order for the rest of your body to have good support as well. If one or more of the arches is flat, it can significantly affect the stress to your joints and your ability to exercise efficiently. Ask your chiropractor about analyzing your feet to see if you need arch supports.

3. Spinal Load and Stability: Understanding how to exercise or perform any type of sporting activity is crucial to your health. How many people do you know who lift weights incorrectly? On a daily basis, I see patients who have hurt themselves with physical activity. By being careful and doing your exercises properly, you can reduce the amount of spinal load (stress) and instability you create for your body. I cannot tell you how important it is to make sure your feet and all of the joints above them are healthy and moving properly. When your joints move well, you can perform activities optimally and with minimal stress on your body.

4. Alignment: Exercising makes your muscles stronger, which also helps maintain structural and bony alignment. Chiropractic care is hopefully a regular part of your life. Visits to your chiropractor at a frequency you both find appropriate will help you maintain your alignment.

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Keep in mind that pain may be indicative of a serious underlying condition. Always talk to your doctor about any pain you are experiencing, particularly if it does not go away or worsens with time.

Avoid Sitting Too Long For Back Pain Relief

Partly due to rising health costs and the awareness that sitting for long periods has a negative effect on health, there is some significant motivation to get workers out of their chairs and on their feet. In addition to the stated health benefits, people tend to be more productive when they work on their feet.
Even the American Medical Association (AMA) recognizes that prolonged sitting is bad for you. The AMA recently adopted a new policy on sitting at work. It is now urging employers and others to make alternatives to sitting available to workers. AMA board member Dr. Patrice Harris said, "[giving] employees alternatives to sitting all day will help to create a healthier workforce."

A Nation of Obese Sitters

So, is sitting a healthy thing to do? It would appear not! At least not for long periods of time. In spite of significant evidence, the plain fact is we have become a nation of sitters. We sit at work, sit on the way to and from work, sit while we eat, and sit during the evening while watching TV. Among some of the other negative aspects of prolonged sitting, there is a correlation between the amount of time spent seated and the development of obesity. It's really no wonder we are becoming a nation of obese sitters.

In addition to its recent policy on sitting at work, the AMA just saw fit to make obesity a disease, rather than a lifestyle choice. Interesting call!  Labeling obesity as a "disease" sort of takes the personal-responsibility part out of the equation.

So, back to the sitting thing. There is ample evidence that sitting, whether at work or at home watching TV, has a negative effect. Studies show that prolonged sitting leads to an increase in childhood obesity, diabetes and even attention problems.

An interesting study was published a few years ago in the Archives of Internal Medicine. The study was conducted at Duke University and looked at the impact of obesity on worker's compensation costs. Workers with a body mass index (BMI) greater than 40, filed twice as many worker's compensation claims, had seven times higher medical costs, and lost 13 times more time from work when compared to non-obese workers.

Tools to Help Fight the "Sitting" Epidemic

In an attempt to curb the sitting epidemic, the American Heart Association (AHA) is promoting a new device. It's actually a smartphone app, Hotseat. It is designed to do one thing: Get people out of their seats for a few minutes throughout the day.

I'm not in the habit of promoting products, but this one has me intrigued. A pilot study by the AHA found that 71 percent of the app users took more breaks from sitting during the workday. Additionally, nearly 87 percent of the workers said that using the app made them more aware of the time they spend sitting.

Those using Hotseat set up an individual break profile, one that they feel comfortable and capable of doing. They then set up the number of breaks they want to take and when they want to take them. Each break is approximately two minutes in length. Rather than a fixed schedule, the app syncs the breaks with the worker's calendar. Nifty use of a smartphone. Fran Melmed, the creator of the Hotseat app, says it is designed to combat "sitting disease."

One other thing that seems to help is the treadmill desk. . The treadmill desk consists of a treadmill that is set up as a standing workstation.

Perhaps the most important thing you can do is move more. Don't spend too long in any one position. Take the stairs rather than the elevator. Park far enough away from the store that you are forced to walk a bit. Take walks after lunch and dinner.

I'm always amused when a worker who has injured his/her back is given a temporary work assignment that involves seated work. The opportunity to sit at work is considered to be "light work." In reality, it comes with its own price.

I'm personally pleased to see the interest in the negative effects of sitting. Prolonged sitting leads to a variety of health problems, from obesity to back pain to postural fatigue. It behooves all of us, doctors and patients alike, to move around more.

Chiropractic Care Can Help Relive Low Back Pain

It's estimated that eight out of 10 people suffer from back pain at some point in their lives. A recent study on the prevalence of musculoskeletal disorders in the U.S. estimated that 40 million Americans aged 20-64 will experience "frequent" low back pain (LBP), with 15% suffering from LBP lasting up to two weeks at a time!

There's no clear-cut way to resolve back pain, but chiropractic offers the most promise. Witness the results of a recent study comparing one-month outcomes for 93 chiropractic patients and 45 medical patients with chronic, recurrent LBP. Chiropractic care included spinal manipulation and various forms of physiotherapy, averaging four patient visits. Medical care averaged one visit and frequently included the prescription of anti-inflammatory drugs.

Patients treated by chiropractors showed better overall improvement and satisfaction after one month than patients treated by family physicians. Chiropractic patients showed substantial decreases in pain severity, functional disability, and pain quality, while medical patients showed only minimal improvements with regard to the first two measures, and deterioration in the third.

If you're suffering from low back pain, the road to recovery may not be an easy one, but it begins with chiropractic! Schedule a consultation with a chiropractor today, and for more information on back pain, visit http://www.chiroweb.com/tyh/backpain.html

How The Muscles Effect Neck and Back Pain

Overused muscles and joints negatively affect your life. Soreness and pain restrict your ability to perform simple tasks of daily such as sitting, standing, walking and sleeping. Symptoms may even disappear for awhile with rest; however they inevitably return with more intensity. Overuse injuries occur to muscle, joints, ligaments and connective tissue (fascia) when they are stressed without adequate time for repair. Providing the body optimal time for recovery and regeneration is essential to treatment and prevention. Overuse of muscles and joints is primarily the result of micro-traumatic injuries that wear down the body. Micro injuries are small movements repeated on a regular basis for extended periods of time that fatigue and breakdown the body. Examples include typing on a keyboard, raking leaves, exercise, prolonged sitting, etc.

Injuries can occur anywhere and at anytime, yet are most common in the workplace. People spend 8-18 hours a day, 5-7 days a week performing repetitive movement patterns, causing an imbalance in the musculoskeletal system resulting in the overuse of certain muscle groups. Overuse injuries can become chronic, resulting in pain and dysfunction that can last for years. When one muscle group is overused, an opposing (functional opposite) muscle group becomes underused due to compensation. If you don't use it, you lose it! For example, if you have chronic overuse in the bicep of your arm, the opposing tricep may be weak. When this imbalance programs itself in the musculoskeletal system, the body does not move efficiently. Instead of muscles working together to perform a specified function, they work against each other, causing the body to exert more energy to perform the same task that previously was perceived by the body as 'easy.' Now it takes more effort and energy to complete a given task making the body more vulnerable to injury.

When muscles are short and tight, they lose strength, power, and efficient function. Chronically tight, tissues impinge structures around and beneath them such as nerves and blood vessels; causing disorders associated repetitive strain injuries like carpal tunnel syndrome. Muscles attach to bone and short muscles shift bones out of alignment causing joint imbalance. The body does like imbalance. In an effort to obtain balance your brain will begin to compensate in surrounding areas to improve efficiency. Before long you have a domino effect of dysfunction throughout the body.
Muscle imbalance is the cause of most musculoskeletal disorders in the body. Muscle imbalance and dysfunctional movement are the fundamental cause overuse injuries. Most therapy interventions focus on the quick fix site of pain 'band-aid solution', without addressing the underlying muscle imbalance. Focus on the site of pain and the source of dysfunction to achieve maximum long term results of treatment and prevention.

So what action steps can you and your chiropractor take to help you move and feel good again? Remember the 72-hour rule for professional intervention. If self applied treatment at home via rest, ice/heat, and over the counter medication does not help alleviate symptoms seek professional medical care. A Doctor of Chiropractic will evaluate your musculoskeletal system for imbalances and implement a strategy to restore structural balance. Spinal balance is the aim for chiropractic treatments. Restoring proper motion to joints and locking in that new motion with therapeutic exercise to gain stability and control of movement is the goal. Your chiropractor will do manual adjustments and muscular massage to restricted spinal joints. They may also apply other modalities to alleviate inflammation and pain such as heat, ice, ultrasound, electric muscle stimulation, pain creams, etc.

At home you can use a moist heating-pad for 5 minutes to warm the affected joint and surrounding muscles, preparing them for stretches and light exercises. Ice is recommended for acute injuries to reduce swelling and inflammation. DO NOT stretch into painful patterns. Go to your safety and comfort level. If you stretch into pain your brain will resist this motion and tighten up muscles for safety in anticipation of re-injury. Your brain's primary goal is to protect you from more pain. Find your threshold and back off to a comfortable yet effective range of motion. The most productive stretches are based on you as an individual. There really is no cookie cutter stretch program for pain and overuse syndromes. The best advice is to follow your instincts. If it feels good, do it. If it hurts, don't! Your body will tell you what it likes and does not like in regards to movement and stretching. Get into comfortable positions either lying down, sitting, or standing. Even if a stretch is recommended for alleviating a pain you may have don't perform it if it makes you feel worse. Not everyone responds to the same exercises.

Soft tissue treatments such as massage and trigger point (muscle knot) therapy can reduce muscle spasm and relax the tight, restrictive overused muscles. Deep tissue connective tissue massage on weak, injured muscles and/or tendons to break down adhesions (scar tissue) is a more intensive option. Performing basic massage to the tight muscles is the easiest way to address the issue without getting too complex. Getting regular massages is a wonderful feel good way to help prevent overuse injuries.

Once the muscles are warmed up, stretching restricted muscle groups helps increase their length, decreasing impingement of surrounding tissues and misalignment of the joint. Stretching weak, underdeveloped muscles is not recommended as they are already too long and do not need to be lengthened further. Regular non-impact exercise is a critical player in muscle balance. Once the tight muscles have been lengthened from the stretches, it is time to exercise the opposing muscle group, the one that is weak and underdeveloped. Exercising and strengthening the weak underdeveloped muscles forces the opposing muscle group to relax and lengthen further. It also helps to maintain the new length created in those muscles from the previous stretches. Always perform stretches first when addressing chronic muscle imbalances and then immediately follow with exercises to lock in control.
Epsom salt baths can be very helpful in reducing muscle spasm, removing toxins from the body and increasing blood circulation. Overall nutrient flow to affected area helps to increase the speed of recovery. Not to mention the mental peace and well-being that comes from relaxing in a warm bath without interruptions from the chaos of daily life. Take time to remain in silence and see the positive benefits less 'noise' has on your recovery.

Listen to your body. Remember that more is not better, better is better. You are empowered to take back control of how your body looks, feels, and functions in life. Too much of anything is not good. Pain is not something your body uses to build character and toughness. Pain is the communication system of your body telling you something is wrong and needs attention. Don't ignore it! For if you do, pain will come knocking on your door again and it will be with a BIG BANG!

What is Pain and Where Does It Come From?

PAIN is a significant problem in our society, and the way too many of us deal with it, either by taking medication to temporarily relieve the pain or ignoring the pain altogether, foolishly hoping it will go away, is an even bigger problem, contributing to long-term disability and reduced quality of life. Here are a few important pieces to the puzzle that can help you deal with pain now and prevent future episodes - chronic pain- from ruining your life.

 

How do you feel at this very moment? You can do a easy self-check just by moving your neck, shoulders, arms and legs around. Do you have any aches and pains anywhere? If your response is, "Don't most people have pain somewhere in their body?" or "Doesn't pain come with old age?" keep in mind that while that's true, it doesn't mean you have to accept it. And remember, pain isn't just physical. The emotional stress it creates can be as hard on you as the pain itself. Let's talk about ways you can find relief from your physical pain, which will undoubtedly lighten your emotional load at the same time.

Pain Defined
Pain is defined as an unpleasant sensation that can range from mild, localized discomfort to sheer agony. Pain has physical and emotional components. The physical part of pain results from nerves being stimulated. Pain may be confined to a specific area, as in an injury, or it can be spread throughout the body. Around the world, millions of people live with pain in some form or another, involving many different body parts, on a daily basis.
One of the most interesting things about pain is how each human being deals with it. Some learn to live with pain. Others can't stand to feel even an ounce of it. The most common types of pain include arthritis, lower back, bone/joint pain, muscle pain and fibromyalgia (widespread pain, tenderness and fatigue in muscles,tendons and ligaments). Back pain is the most frequent cause of limited activities for people younger than 45 years old.

Acute vs. Chronic Pain
Acute pain is a normal sensation triggered in the nervous system to alert you to possible injury and the need to take care of yourself. This type of pain comes on quickly and can be severe, but it lasts a relatively short period of time. In general, acute pain is in response to an event that happens to the body. It may be a result of surgery or an accident.
Chronic pain is different. Chronic pain tends to stay around or progress over longer periods of time. Pain signals keep firing in the nervous system for weeks, months or even years. Oftentimes, chronic pain is resistant to traditional medical treatments. The emotional component of pain often comes into play in a chronic situation.

The Consequences of Pain
The loss of productivity and daily activity due to pain is substantial. Americans spend at least $50 billion per year on back pain, and that's just for the more easily identified costs. Pain has a negative impact on an individual's quality of life. It diminishes one's ability to concentrate, do their job, exercise, socialize, perform daily tasks and sleep. Over time, this can lead to depression, isolation and loss of self-esteem. Researchers have found that depression is the most frequent psychological reaction to chronic pain.

If you hurt an area of your body and do not restore proper, healthy movement patterns, you will end up with problems later down the road. I can't tell you how many patients I have seen who got in car accidents and hurt their neck and back, but waited to get treatment and used pain as the indicator for how they feel. Eventually, the pain went down or even away, but they were often left with problems in their bones and joints.

Common Causes and Sources of Chronic Pain
An initial injury like a trauma, fracture, sprain/strain, or serious infection may be the cause of the chronic pain. There could also be an ongoing cause like arthritis, cancer, an ear infection or injuries that never healed properly. Some people even suffer chronic pain in the absence of any past injury or evidence of body damage. Many chronic pain conditions affect older adults. Common chronic pain complaints include headache, low back pain, cancer pain, arthritis pain, neurogenic pain (pain resulting from damage to the peripheral nerves or to the central nervous system itself), and psychogenic pain (pain not due to past disease or injury or any visible sign of damage inside or outside the nervous system).

Quite simply, pain can come from anywhere in the body. The source can be the neck, shoulders, low back, hips and everywhere else. Many times, the location of the pain depends on how the injury happened. Perhaps someone injured their shoulder while throwing a ball. Maybe someone sprained their ankle while running. How about the person who falls down the stairs and hurts multiple parts of their body simultaneously?

Solving the Chronic Pain Puzzle
Pain is a complex puzzle. For certain cases, it takes complex solutions to help solve that puzzle. In some cases, the individual's pain is so debilitating that it requires the use of X-rays or other special imaging to visualize the problem that is occurring in the spine or extremities. It may be appropriate to use any of the following: Chiropractic, Chinese medicine, acupuncture, nutritional supplementation, massage/bodywork, yoga and psychological therapy. In some cases, it may even require over-the-counter or prescription medication (although the goal is to avoid relying on these because of the potential side effects). But there are definitely things you can do that can help you prevent and treat chronic pain. Let's explore these strategies that, as you might have guessed, are all related to one another.

1. Posture: You have probably been told at different times of your life about the importance of good posture. "Sit up straight" or "don't slouch" are probably familiar phrases to you. Proper posture is difficult to attain, so don't stress yourself out about it. When you are sitting, put a rolled-up towel or sweatshirt in the small of your back. Sit all the way back to the rear of the chair so you feel the support in your back. When you stand, stand against the wall or a post so you can maintain erect posture. It is important to strengthen your core muscles, the muscles along the spine. Yoga, Pilates or a specific workout program with weights will help you achieve this. You may want to find a personal trainer to help you focus on specific exercises to help you achieve your goals.

2. Balance: As you develop strength, you begin to develop balance. Many of the positions utilized in yoga, Pilates and weight training work specifically on balance. Would you believe that your feet also have a lot to do with balance? The three arches you have in your feet must all be supported in order for the rest of your body to have good support as well. If one or more of the arches is flat, it can significantly affect the stress to your joints and your ability to exercise efficiently. Ask your chiropractor about analyzing your feet to see if you need arch supports.

3. Spinal Load and Stability: Understanding how to exercise or perform any type of sporting activity is crucial to your health. How many people do you know who lift weights incorrectly? On a daily basis, I see patients who have hurt themselves with physical activity. By being careful and doing your exercises properly, you can reduce the amount of spinal load (stress) and instability you create for your body. I cannot tell you how important it is to make sure your feet and all of the joints above them are healthy and moving properly. When your joints move well, you can perform activities optimally and with minimal stress on your body.

4. Alignment: Exercising makes your muscles stronger, which also helps maintain structural and bony alignment. Chiropractic care is hopefully a regular part of your life. Visits to your chiropractor at a frequency you both find appropriate will help you maintain your alignment.

 Keep in mind that pain may be indicative of a serious underlying condition. Always talk to your doctor about any pain you are experiencing, particularly if it does not go away or worsens with time.

How To Prevent Back Pain During Traveling and Vacation

Traveling for business or pleasure is a normal part of life. Some of us do it more than others, but the ill effects of travel on your health can be the same. Travel is a commonly overlooked cause of lower back pain. Air travel in particular can be hazardous to your spinal health due to prolonged slouching in a confined space for several hours followed by dragging your suitcase through airport terminals.

Sitting in airplane seats compresses the discs between your vertebrae and can increase any underlying or pre-existing spinal pain. However, don't be so quick to let cars off the hook if you are driving to your destination. Driving involves long hours of inactivity in a seated position exacerbated by poor roadway conditions jarring your body. The last thing you want on your trip is to not be able to enjoy yourself because of back pain. Fortunately you can prepare yourself for the arduous journey ahead and take proactive steps to prevent back pain and other related conditions. Whether it is a short trip or a long haul here are some tried and tested stay healthy travel tips.

Frequent movement is critical for prevention of pain. First move well; then move often. When flying try to get up and move every hour. Take a walk up and down the aisle to increase blood circulation in your legs. This helps prevent aching and soreness in your calves and reduces the risk of Deep Vein Thrombosis, or (DVT), an extremely painful condition where a blood clot forms in a vein deep in the calf when blood thickens and clumps together.

 Due to prolonged sitting you weaken the stability of your core abdominals which support the spine. Core weakness inhibits the optimal function of your hips and buttock muscles because you have a loss of central stability. Frequent contraction of your abdominal and buttock muscles will build a central foundation of strength reducing the risk of injury.

There are very simple ways to engage your abdominals and buttocks while traveling.

Hands Over Head
Raise your hands over your head and press your palms together with light pressure for 5-seconds. You can do this movement standing or sitting. The reason this works? Whenever you out your hands over your head it forces your spine into extension (backwards bending). The abdominals function as anti-extension muscles. Your brain 'fires' the abdominal muscles to prevent too much extension. This simple maneuver always works the core because it is a neurological response that is natural for the movement. Meaning, you don't have to think about working the muscle it just happens automatically. Pressing the hands together at the end of the movement contracts the muscles further, while also waking up your upper back muscles that are tired from slouching. If you are driving alone, wait until you stop to perform this movement.

Mini-Reverse Lunge
Your buttock muscles go to sleep when sitting all the time. They develop what's known as 'glute amnesia.' Buttock muscles forget what to do and when to do it. Waking up and turning back on the buttock is a must in preventing lower back pain. If you don't use your buttock muscles for support your brain finds the support in your lower back. Simply stated, you overuse your back because it's trying to do its job plus your buttocks responsibilities. It gets tired! And when it gets tired it hurts!
Stand with both legs together. Take a slight step backwards while squeezing the buttock on the backwards leg. Hold position for a count of 6 and repeat 5 times per side. The action of stepping backwards fires the buttock muscles and the isometric contraction help sustain the movement. Remember to breathe.

Breathing
Breathing sets the benchmark for core stability and neck strength. Most people have dysfunctional breathing where they inhale and exhale using too much of their chest and lungs as opposed to the diaphragm. Your diaphragm is an inner core muscle that contributes to intra abdominal pressure IAP. Chest breathers use their anterior neck muscles and upper shoulders too much and this pattern contributes to reduced overuse fatigue threshold. Belly breathing is a powerful way to relax the body. Put one hands on your chest and one on your abdomen. Take a deep breath in through your nose and make the bottom hands move before the top hand. In essence you are inflating your abdomen like a balloon. If your chest hand moves first that means you are breathing with your chest too much. Breathe this way for 3 minutes.

Stop and Move
Take time to move your body in unusual ways to stimulate energy. The next time you make a road stop try these moves and see how you feel.
Hop up and down for 30 seconds on the balls of your feet. You only need to come off the ground a ½ or less. This gets blood rushing from the lower half of your body to the top half. Breathing and heart rate increases delivering much needed oxygen to tight and restricted muscle tissue starving for nutrients.
Cross Body X's mimic crawling patterns in a standing position. This movement pattern ignites neural pathways in the body. One of the most powerful exercises you can do for waking up every muscle is cross midline of the body touching hand to opposite knee. Put your hands over your head and bring opposite knee to opposite hand in front of the body. Put hand back over head and repeat on the other side for twenty five repetitions.

Five Quick Tips:

1. Pack heat and gel packs/over the counter to alleviate soreness.
2. Bring neck or lower back support pillows
3. Drink plenty of water to hydrate your body. Proper hydration reduces inflammation
4. Wear support belts for your lower back and calves to prevent stagnant blood flow
5. Bring a golf ball to roll on the bottom of your foot (when not driving of course). This acupressure technique stimulates blood flow, nerve energy, and decreases soft tissue tightness.

Travel does not have to be as stressful or painful. If you plan well, execute well and take care of our body while in transit… the trip can be painless. And what better way to relax on vacation or arrive on business after travel, than stress free and pain free!

Is Sitting or Standing Better For Back Pain?

I'm more than a bit confused. At my age, that seems to be a rather common occurrence. However, today more than ever, I'm getting a mixed message. Let me explain.

During the prior century, average life expectancy in the United States increased by nearly three decades, from around 46 years of age to nearly 76 years of age. That's for white males; it's slightly higher for females. That's quite a significant increase. Now, however, the life expectancy of the newest generation is actually shorter than that of their parents.

Much of the increase that occurred can be credited to a better infrastructure (e.g., safe drinking water, refrigerated food) and better medical care (e.g., antibiotics, vaccinations). Much of the recent decline can probably be attributed to our lifestyle (e.g., diet and physical activity).

No longer are we as likely to die at a young age from the effects of an injury or infection. Instead, we are living longer and are more likely to suffer from chronic, degenerative diseases. It has been said that we're now living long enough to get sick.

It is relatively clear that there is a relationship between lifestyle and the development of chronic diseases such as diabetes and heart disease. The more we eat and the less we exercise, the more we are likely to weigh and the greater the chances of developing one of these diseases. In the words of American composer and jazz artist Eubie Blake, "If I'd known I was going to live this long, I'd have taken better care of myself."

The Sitting Factor: Disease and Our Sedentary Lifestyles
A few years ago (October 2013), Paul Hooper wrote about the health effects of prolonged sitting.¹ In that column, he cited an article by van der Ploeg (2010), who found that sitting for 11 hours or more each day increased the risk of death by 40 percent compared to sitting less.² And that was in spite of other activity levels. If we add up the time spent sitting at our desk at work, commute time and time spent in front of the television, 11 hours is a number that's pretty easy to come up with.

In the past, I also provided tips to encourage standing at work. And I'm not the only one who thinks standing is a good alternative to prolonged sitting. A number of others have stated the same thing: Sitting is hazardous to your health.

Writing in the Journal of Preventive Medicine, Richard Pulsford and colleagues claim there is an association between time spent sitting and obesity risk.³ Simply put, the longer one sits, the heavier he is likely to become.[As an aside, working from an upright position (standing) has been shown to use 40 percent more calories than sitting.]

Sitting has even been called "the new smoking."⁴ As such, it is known to have a detrimental effect on health. Every cigarette smoked reduces the life expectancy of the smoker. In a similar manner, for every hour one sits, life expectancy is reduced.

Too Much Sitting Is Bad ... Too Much Standing Is Bad?
With that in mind, two articles in the Los Angeles Times caught my attention. Both in the April 4 issue, one was titled "A Warning on Obesity, Life Spans"; the second: "California's Top Court Tells Employers to Give Workers a Chair."

The first article discusses the rising obesity epidemic and the impact it has on life expectancy. The article quotes Dr. David S. Ludwig, an obesity prevention specialist at Boston Children's Hospital. He states there is a clear link between the food we eat, the activity we get and obesity-related deaths.
The Centers for Disease Control and Prevention (CDC) concurs. The CDC states that currently, one-third of American adults are obese; that by the year 2030, half of all Americans will be obese; and that one in every six children and adolescents is obese.

As stated earlier, much of this change can be blamed on our diet and our lack of physical activity. Let's face it: Our food isn't getting better. There's been an increase in our portion size and a decrease in quality: too much salt, sugar, and fried foods. Fast food seems to be the order of the day.
I even saw an advertisement recently that promoted "The fourth meal" – apparently the meal between dinner and breakfast. As if we need another meal!

Additionally, we're not becoming more active. The American Heart Association says even moderate activity (e.g., brisk walking) may be beneficial when done regularly. The AMA defines that as 30 minutes or longer at least five days each week. But how many of us do that? Fitting 30 minutes of exercise into our already busy schedules isn't easy.

The second Times article discusses a decision by the California Supreme Court mandating that employers must allow their employees an opportunity to sit on the job. We seem to have something of a mixed message here. Sitting adds to obesity and obesity leads to many chronic diseases. So, the court tells employers they have to allow their employees to sit at work. Hmm...
I recognize what the court was attempting to do. Workers who must stand all day (e.g., clerks at a check-out stand) are subject to a variety of ailments. The court is simply trying to give them a choice. If work can be done while the worker is seated, why not provide chairs?

UCLA provides the following suggestions for times when sitting is preferable to standing:⁵

• When the job task cannot be done with the arms comfortably at the sides
• When working on products that are greater than 6 inches high or more than 10 pounds in weight
• When the work requires more than one workspace
• When the work task lasts less than 5 minutes
• When the work surface does not allow the worker to comfortably position their legs under the work surface
• When tasks require the frequent application of downward pressures

Trending: The Upright Workspace
Ironically, while the California Supreme Court has decided employers need to allow sitting at work, one of the trends in many workplaces is to encourage workers to stand while they work. Hence, the rise in interest in such things as the standing desk. Some have even gone so far as to put laptop computers on treadmills.

Keep in mind that while sitting for long periods has been shown to be bad for you, standing in place is no panacea, either; especially when workers must stand at a checkstand or similar location for hours on end. Standing for long periods may lead to such things as varicose veins, muscle fatigue and back pain.

But in general, employers (and the courts) shouldn't encourage workers to sit. Instead, workers should be encouraged to move around and to vary their time from sitting to standing. Perhaps seated work should come with a warning sign, something like that placed on a pack of cigarettes.

Movement Is the Key
It would appear that prolonged sitting and prolonged standing can be detrimental to our health. The key, therefore, is to build movement into the workspace and the workday. Workers should be encouraged to move around as much as possible. Whenever possible, they should be provided sit-stand chairs that enable them to go from a seated position to standing with ease.

References

1. Hooper P. "Sit or Stand? Strategies to Improve Workplace Health and Reduce Disease." Dynamic Chiropractic, Oct. 1, 2013.
2. Van der Ploeg HP, Chey T, Korda RJ, Banks E, Bauman A. Sitting time and all-cause mortality risk in 222,497 Australian adults. Arch Intern Med, 2010 Mar 26;172(6):494-500.
3. Pulsford RM, Stamatakis E, Britton AR, Brunner EJ, Hillsdon MM. Sitting behavior and obesity: evidence from the Whitehall II Study, J Preventive Med, 2013 Feb;44(2):132-8.
4. Sturt D, Nordstrom T. "Is Sitting the New Smoking?" Forbes, Jan. 13, 2015.
5. UCLA Ergonomics: Standing vs. Sitting at Work. University of California, Los Angeles - Environment, Health and Safety.

Can Children Get Back Pain?

As adults, we get used to a variety of daily or near-daily aches and pains, particularly as we age. But what about our children? Don't they seem immune to many, if not all, of the pain complaints we have – despite the fact that for the most part, they're exponentially more active?

Maybe not. A study of schoolchildren ages 12-15 revealed a startling statistic: More than half (57 percent) reported experiencing back pain in the past year. As you might expect, "remaining seated at school" was a primary pain trigger, particularly for back pain lasting up to seven days.

These findings not only point to the universality of back pain – and the need for it to be addressed by qualified health care professionals such as doctors of chiropractic; but also the need to recognize and avoid situations that may increase the risk of experiencing an episode of back pain.

For example, evidence implicates ergonomic flaws both in the school and workplace (desk / chair height, etc.) in back pain, not to mention carpal tunnel syndrome, neck pain and other conditions.

 What's more, the act of sitting alone creates undue stress on the spinal column and encourages poor posture whether at school, work or home, a major initiator of back pain and related conditions.


If anyone in your family is suffering from back pain, do something about it. Talk to your doctor about the potential causes and solutions.

Tylenol- A Poor Choice for Relieving Your Low Back Pain

Acetaminophen (Tylenol) is the most popular pain reliever in the U.S., accounting for an estimated 27 billion annual doses as of 2009. With 100,000-plus hospital visits a year by users, it's also the most likely to be taken inappropriately. In fact, improper use, coupled with the drug's narrow safety margin, means "a large fraction of users [are] close to a toxic dose in the ordinary course of use," according to the Food and Drug Administration.

But for the sake of discussion, let's ignore the safety issues for a moment. Is acetaminophen an effective pain reliever in the first place? Not for low back pain (LBP) and pain attributable to knee / hip osteoarthritis (OA), conclude the authors of a recent meta-analysis. The just-published review of 13 randomized trials has yielded "high-quality evidence" that paracetamol (acetaminophen) does not reduce pain intensity or disability, and does not improve quality of life, in the short term for people experiencing LBP; and provides only "minimal, short-term benefit" for people suffering from hip or knee pain caused by OA, stating that "the small effects ... are not likely to be meaningful for clinicians or patients."

Back to the safety issues surrounding acetaminophen, which the meta-analysis did little to dilute. According to the review researchers, "high-quality" evidence suggests paracetamol use results in a fourfold risk of an abnormal liver function test. Not surprising, since acetaminophen misuse (overdose) is now the most common cause of acute liver failure (exceeding all other medications combined) and the second most common cause of liver failure requiring transplantation.

In fact, the FDA has mandated that all acetaminophen-containing prescription products feature a "black box" warning (the administration's strongest safety statement) noting an overdose can cause liver failure and even death; and have been urged to place similar language on OTC acetaminophen products.

How often do you use acetaminophen-containing over-the-counter and/or prescription medications for you LBP and OA pain, even as you pursue relief through chiropractic care? How often do you take these drugs for your spinal / OA pain instead of visiting a chiropractor? As this meta-analysis suggests, acetaminophen is ineffective for these types of pain. So give chiropractic a try – a proven natural pain reliever.

Whiplash and Neck Pain: The Connection

Whiplash is the most common injury associated with motor vehicle accidents, affecting up to 83 percent of those involved in collisions, and is a common cause of chronic disability. The Quebec Task Force (QTF) on Whiplash Associated Disorders defines whiplash as "bony or soft tissue injuries" resulting "from rear-end or side impact, predominantly in motor vehicle accidents, and from other mishaps" as a result of "an acceleration-deceleration mechanism of energy transfer to the neck." It is estimated that as many as four per 1,000 people may experience a whiplash-related injury and associated pain syndromes. The overall economic burden of whiplash injury, including medical care, disability and sick leave, is estimated at a staggering $3.9 billion annually in the U.S. alone.

The mechanism of injury suggests that whiplash may occur as a result of hyperextension (excessive backward bending) of the lower cervical spine (neck) in relation to a hyperflexion (excessive forward bending) of the upper cervical vertebrae, producing a force of impact "whipping" through the body. The result is soft-tissue damage, inflammation and muscle spasm.

Whiplash is associated with a wide variety of clinical symptoms including neck pain, neck stiffness, arm pain, jaw pain, headaches and paresthesias (tingling/numbness), problems with memory and concentration, and psychological distress. Symptoms of whiplash may not present until several weeks after the causative incident. Frequently people experience little pain and discomfort in the early stages. However, after several weeks the body begins to manifest symptoms. It is this delayed onset of symptoms and lack of early treatment intervention which may cause the condition to become chronic and debilitating.

Whiplash Prevention
While a whiplash injury may be unavoidable if you're involved in a crash, there are simple but effective precautions you can take to minimize the risk. As they say, an ounce of prevention is worth a pound of cure.

Head restraint: If more than one person uses a car, it is better to adjust the head restraint for each driver and make sure that it's positioned according to the convenience of each driver. Not adjusting the head restraint for each driver greatly increases the likelihood of injury. The head restraint must be locked when driving. If the head restraint is not locked, it may move during an accident, taking away protective support when needed most and resulting in substantial injuries to the neck.

Evidence suggests that being the driver increases the chances of head injury by double and also shows that women suffer from whiplash injuries more than men because they tend to sit more upright and closer to the steering wheel. A study by Brian Stemper, PhD, assistant professor of neurosurgery at the Medical College of Wisconsin in Milwaukee, found: "Auto head restraints positioned less than 2.4 inches (6 cm) from the back of the head kept ligament stretch within the physiologic range - meaning that no injury would occur. However, as the restraint distance increased beyond 2.4 inches, the ligaments began to exceed failure thresholds, meaning that whiplash injury was more likely to occur."

Seat belt: Although the seat belt in and of itself will not prevent whiplash, it does help to prevent your body from lurching completely forward during a car crash, even a low-impact crash. The simple act of buckling up is responsible for approximately a 60 percent reduction in accident fatalities. So buckle up to save your life and protect your neck.

Neck exercises: Whiplash affects the neck muscles. The stronger the muscles, the less affected by sudden movement your neck will be. Engage in neck exercises to strengthen the soft tissues of the neck. Exercise won't prevent whiplash, but it can make you less susceptible to the forcible forward and backward neck jolts. Isometric resistance exercises for the neck are easy to do and highly effective in strengthening the supportive musculature of the neck. Your doctor can provide you with specific neck-strengthening exercises.

Treatment Options
Whiplash injuries are difficult to treat for many reasons. Complex interactions of psychosocial, legal and physical factors make effective treatment highly variable. However, there are many therapeutic options available to help whiplash related injuries. Initial treatment traditionally includes a soft cervical collar to restrict cervical range of motion and prevent further injury. Overall rest and motion restriction may hinder progress in the long run, so it is best to seek out professional help in resolving symptoms. That's where your chiropractor comes in.

Chiropractic: Chiropractors are the single largest group of practitioners treating whiplash injuries, and they do it well: For example, one study found chiropractors were effective at relieving whiplash pain more than 90 percent of the time. Chiropractic care focuses on relieving soft- tissue spasm, inflammation and pain by restoring proper motion in the spinal column. Due to the force impact of whiplash, the spinal column can misalign and cause pain. By performing manipulation to the spinal column, chiropractic can help restore normal function and movement to the affected areas.

Get Moving To Help Relive Back & Neck Pain

Here's one more reason to exercise: Physical inactivity contributes to chronic musculo-skeletal pain, which affects the muscles, ligaments, tendons and bones. People with chronic conditions such as back pain, arthritis, or neck pain suffer daily through pain, fatigue, and even depression, and more people are falling victim every day.

 In fact, some experts have characterized the increasing prevalence of musculoskeletal conditions as an epidemic.

According to a 2008 study published in BMC Musculoskeletal Disorders, a connection exists between physical inactivity and chronic musculoskeletal complaints (MSCs). Study participants responded to questions regarding their physical activity 11 years prior to experiencing any MSCs.

 The researchers concluded, "In this large-scale population-based study, physical exercise was associated with lower prevalence of chronic MSCs, in particular chronic widespread MSCs [>15 days during the last month]. Furthermore, consistent medium activity level [120-179 min./week] was associated with [a] more than 50% lower prevalence of chronic widespread MSCs." (If you'd like to review the abstract of the BMC study, visit: www.biomedcentral.com/1471-2474/9/159.)

There you go - the latest in an ever-growing list of reasons to make exercise a part of your weekly routine. And remember, a consistent, balanced fitness program of cardio, muscle strengthening and stretching will do more than help in the prevention of chronic pain; it could also help prevent other serious conditions such as heart disease and hypertension.

Exercise Helps Prevent Low Back Pain

  If your chiropractor recommends exercise along with spinal adjusting to help prevent back pain, they're on to something: Research continues to assert the benefits of exercise for preventing low back pain.

 The most recent evidence: a study published in the Journal of the American Medical Association (JAMA) Internal Medicine, which reviewed a large body of eligible research (23 studies representing more than 30,000 participants) and determined exercise alone or combined with education reduced the risk of suffering an episode of LBP.

     Too many people turn to the medicine cabinet, their local pharmacy or even worse (because of the potential side effects / complications) their medical doctor for a prescription-strength medication or surgical consult when back pain flares up. As this review study suggests, there's no need to take such drastic steps, at least until conservative measures have been exhausted. Talk to your chiropractor about natural ways to prevent low back pain. You'll be glad you did.

Do You Really Need Surgery To Relive Back Pain?

According to the Mayo Clinic, "back surgery is needed in only a small percentage of cases. Most back problems can be taken care of with nonsurgical treatments, such as anti-inflammatory medication, ice, heat, gentle massage and physical therapy." Accurate on face value, but missing an important piece of the puzzle.

 Yes, while back pain is rampant, surgery is rarely required; even the Mayo Clinic admits that while "back pain is extremely common ... surgery often fails to relieve it."

However, chiropractic is glaringly absent from the nonsurgical recommendations, despite ample research evidence supporting chiropractic care for back pain and increasing reliance on chiropractic as a first-line treatment option.

So, what determines whether a patient undergoes spinal surgery? A recent study attempted to answer that very question and came up with several predictive variables, perhaps the most interesting of which is the type of health care provider – namely a surgeon or a doctor of chiropractic – the back pain patient sees first.

 The study authors, who note that "there is little evidence spine surgery is associated with improved population outcomes, yet surgery rates have increased dramatically since the 1990s," found that Washington state workers with an occupational back injury who visited a surgeon (orthopedic, neuro or general) first were significantly more likely to receive spine surgery within three years (42.7 percent of workers) than workers whose first visit was to a doctor of chiropractic (only 1.5 percent of workers). This association held true even when controlling for injury severity and other measures.

Of the 174 workers (9.2 percent of the subject population) who had a surgery during the three-year time frame, the vast majority were decompression procedures (78.7 percent), with 3.4 percent undergoing fusion without decompression and 17.8 percent undergoing both on the same day.

How Neck Problems Can Trigger Headaches

More Americans complain about headaches than any other health condition, including back pain; in fact, approximately 45 million Americans say they suffer headaches each year. That's one in every six people or more than 16 percent of the population. More than 8 million Americans visit their doctor seeking relief for symptoms of headaches each year. Unfortunately, the most popular treatment is over-the-counter pain relievers or prescription medication.

There is some good news when it comes to headaches. There are safe and effective natural solutions available to help reduce or eliminate the symptoms of various headache types. For example, chiropractic treatment is a highly sought-after alternative treatment for the debilitating effects associated with headaches. Let's learn about that headache you may be suffering from and how chiropractic can help you get rid of it.

Headaches 101
Tension headaches: The most common type of headache is the tension headache. It is estimated that 80-90 percent of the U.S. population suffers from tension headaches at some point in their lives. There are two primary types of tension headaches:

• Episodic: Headaches appear occasionally, usually less than 15 times per month.
• Chronic: Headaches occur more than 15 times per month or on a consistent basis.

Tension headaches are intimately connected to abnormal posture, muscular tightness, joint stiffness, and restricted range of motion in the body. To obtain optimum health and function, it is important to remember that everything is connected and everything matters. Dysfunctional patterns of movement and posture affect how much tension and stress your body holds. The body must compensate for these dysfunctional patterns by any means necessary, and it accomplishes this by altering tension points.

Muscles attach to anchor points on bone and act as primary movers and stabilizers for your body. Mover muscles are used get you from point A to point B, such as a getting up out of a chair. Stabilizer muscles control that movement so you don't fall down while standing up. Abnormal posture and altered tension points on bone anchors puts too much wear and tear on muscles and joints. Your brain and nervous system must compensate for this dysfunction by altering blood flow, muscle movement patterns and breathing. These alterations often lead to tension headaches.

Migraines: The second most common type of headache is the migraine headache. Approximately 16-17 percent of the population complains of migraines. These headaches are far more debilitating than the tension-type headaches. More women than men suffer from migraine headaches, leading researchers to believe there may be a hormonal component to migraines. The majority of migraine sufferers report some sort of trigger that kicks of their headaches (food, drink, smell, etc).

How Chiropractic Can Help
Chiropractic care can help alleviate the symptoms of tension and migraine headaches by improving and restoring normal postural patterns. Chiropractic treatment is aimed at normalizing muscle tension, restoring joint range of motion, and stabilizing the body to reduce abnormal stressors.

Optimizing postural control of the head and neck reduces the workload your muscles must apply just to keep your head up during the day. Proper spinal alignment and muscle control helps give the body a fighting chance of avoiding a tension headache.

Proper breathing is essential to relaxation, blood flow, and oxygen supply to the brain and body. Abnormal posture, which can include such dysfunctions as rounded shoulders, neck forward over the shoulders, slouched positions and tightness in the hips from sitting all day, decrease lung capacity. This decreased capacity alters how much you breathe, how often, and from where.

Headache sufferers tend to breathe more from their chest and shoulders as opposed to their diaphragm. This leads to repeated elevation of the shoulders and upper back muscles hundreds of times a day, leading to increased tension in the head and neck. Chiropractic restores function to the spine, ribs, and hips to maximize breathing and good postural control. Better breathing equals better health.

How Stress Can Cause Back (and Neck) Pain

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 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.

Are You Suffering From the #1 Cause of Worldwide Disability?

Are you suffering from back or neck pain?

 You're definitely not alone, and we mean on a global scale. A series of studies emerging from the Global Burden of Disease 2010 Project, a massive collaboration between the World Health Organization, the Institute for Health Metrics and Evaluation, the University of Queensland School of Population Health, Harvard School of Public Health, Johns Hopkins Bloomberg School of Public Health, and the University of Tokyo, Imperial College London, clarifies the worldwide health burden of musculoskeletal conditions, particularly back and neck pain, in crystal-clear fashion, with low back pain identified as the number-one cause of disability worldwide and neck pain the number-four cause. Overall, musculoskeletal conditions represent the second leading cause of global disability.

Findings emphasize the shift in global health that has resulted from disability making an increasingly larger footprint on the burden of disease compared to a mere 20-30 years ago. In addition, while more people are living longer, the flip side is that they do so with an increasing risk of living with the burden of pain, disability and disease compared to generations past.

Dr. Scott Haldeman, a neurologist and doctor of chiropractic, provides a summary of the project's findings that should make it abundantly clear that conditions many people may consider relatively harmless actually have tremendous potential for long-term health consequences:

• Musculoskeletal conditions such as low back pain, neck pain and arthritis affect more than 1.7 billion people worldwide and have a greater impact on the health of the world population (death and disability) than HIV/AIDS, tropical diseases including malaria, the forces of war and nature, and all neurological conditions combined. 
• When considering death and disability in the health equation, musculoskeletal disorders cause 21.3 percent of all years lived with disability (YLDs), second only to mental and behavioral disorders, which account for 22.7 percent of YLDs.
• Musculoskeletal conditions represent the sixth leading cause of death and disability, with only cardiovascular and circulatory diseases, neonatal diseases, neoplasms, and mental and behavorial disorders accounting for more death and disability worldwide.
• Low back pain is the most dominant musculoskeletal condition, accounting for nearly one-half of all musculoskeletal YLDs. Neck pain accounts for one-fifth of musculoskeletal YLDs.
• Low back pain is the sixth most important contributor to the global disease burden (death and disability), and has a greater impact on global health than malaria, preterm birth complications, COPD, tuberculosis, diabetes or lung cancer.
• When combined with neck pain (21st most important contributor to the global disease burden – death and disability), painful spinal disorders are second only to ischemic heart disease in terms of their impact on the global burden of disease. Spinal disorders have a greater impact than HIV/AIDS, malaria, lower respiratory infections, stroke, breast and lung cancer combined, Alzheimer's disease, diabetes, depression or traffic injuries.
• Current estimates suggest that 632.045 million people worldwide suffer from low back pain and 332.049 million people worldwide suffer from neck pain.

"The Global Burden of Disease Study provides indisputable evidence that musculoskeletal conditions are an enormous and emerging problem in all parts of the world and need to be given the same priority for policy and resources as other major conditions like cancer, mental health and cardiovascular disease," said Dr. Haldeman.

The seven studies from Global Burden of Disease 2010, as well as accompanying commentaries, appear in The Lancet. And by the way, when it comes to preventing and treating musculoskeletal issues, particularly back and neck pain, chiropractic care has been shown in numerous research studies to be an effective conservative option.