School Backpacks and Back Pain? Here's What To Do...

Day after day, year after year, children trot off to school carrying a significant burden with them: their backpack. Backpack weight is a major health issue, and it's only getting worse. Here's what you can do about it.

Do you know what's in your child's backpack, how much it weighs, or how that weight is affecting their neck, shoulders, back and spine? You need to know, because studies suggest far too many children are carrying far too heavy loads to and from school, and with serious consequences.
For example, a 2003 study in Spine found a significant relationship between the incidence of lower back pain among schoolchildren (ages 12-18) and both the weight of their backpacks and the amount of time the backpacks were used. Some backpacks were inordinately heavy; 18.9 percent of the students surveyed carried backpacks that weighed more than 20 percent of the student's body weight when full.
In another study, published in the same journal a year earlier, four of five children said their backpacks were heavy, and two-thirds said they felt fatigue when carrying theirs. The study also showed that lifetime prevalence of low back pain was related to the amount of time children carried backpacks on their shoulders.
Not very good news, is it? So, what can you do as a parent to help your children in this regard? Here are a few simple suggestions courtesy of National University of Health Sciences in Lombard, Ill.:

• Make sure your child's backpack weighs no more than 10 percent of their body weight.
• Also ensure that it doesn't hang more than 4 inches below their waistline.
• Urge your child to wear both shoulder straps. The straps should be adjustable so the backpack can be easily fitted to your child's body

Think Before You Drink

 A common source of back pain and pain associated with arthritis is due to excessive weight gain. If you are a soda drinker, just cutting out this beverage (even the "diet" ones too!) can result in quick weight loss and help you gain control over back pain. But if that weren't enough for you to give up sodas, below are even more reasons and health benefits: 

10 Reasons to Stay Away from Sodas and Energy Drinks

1. The average soda has no nutritional value - only sugar, carbonated water, caramel color, natural flavors, caffeine, phosphoric acid and high-fructose corn syrup.


2. According to Harvard researchers, the risk of childhood obesity increases 1.6 times with each additional daily serving of soda consumed.


3. Soda adds more sugar to a typical 2-year-old's diet than cookies, candies and ice cream combined.


4. Numerous studies indicate that the sugar and acids in soda may cause tooth decay.


5. According to some household cleaning Web sites, soda can be used as a toilet cleaner and rust and grease remover.


6. A Harvard study of teenage athletes identified a strong association between soda consumption and bone fractures in 14-year-old girls.


7. An average can of soda has 35-38 mg of caffeine and as much as 13 teaspoons of sugar.


8. Most energy drinks contain about 80 mg of caffeine, along with other legal stimulants like guarana and ginseng.


9. Certain energy drinks contain huge blasts of caffeine (up to 280 mg) - almost triple the caffeine in a cup of coffee.


10. Energy drinks can boost heart rate and blood pressure, increase anxiety, dehydrate the body and cause insomnia.

Getting Back on Your Feet After an Ankle Sprain

In the U.S. alone, 23,000 people sprain their ankle each day, resulting in 1.6 million doctor office visits annually. The direct and indirect costs (e.g., lost days from work) associated with treating ankle sprains exceed $1.1 billion annually. To make matters worse, these numbers do not take into account the long-term disability often associated with ankle sprains. In a 10-year follow-up of patients suffering ankle sprains, 72 percent showed signs of arthritis in the ankle joint. Ankle problems can even be a source of dysfunction and pain in the lower back!

Given the serious long-term consequences associated with ankle sprains, it is important to identify which individuals are prone to injury. Although numerous factors have been proven to correlate with the development of ankle sprains (such as high arches, impaired balance, tight calves, and decreased cardiovascular fitness), by far, the best predictors of future ankle sprain are prior ankle sprain and being overweight. In fact, overweight athletes with a prior history of ankle sprain are 19 times more likely to suffer another ankle sprain. Because force centered on the ankle can exceed seven times body weight, even a few extra pounds will greatly increase your potential for ankle sprain.
Conversely, previous ankle sprain can result in impaired coordination and calf tightness that can increase your potential for reinjury. In a three-dimensional study of motion in the foot and ankle while walking, individuals with a prior history of ankle sprain had reduced ground clearance during swing phase in the foot was tilted in excessively when it hit the ground.

Regardless of the degree of ligament damage, the goal of treating an ankle sprain is to restore strength, flexibility, proprioception, and endurance as quickly as possible during the first few days following injury. The following is a popular treatment protocol for managing ankle sprains that should be discussed with your doctor of chiropractic if you suffer a sprain or are prone to sprains. Your doctor may utilize the following to help you get back on your feet.

Phase 1: Unable to bear weight

• Compressive wrap with U-shaped felt balance around fibula. Change every four hours
• Active abduction / adduction of toes for five seconds; repeat 10 times
• Write out alphabet with toes, five times per day
• Stationary bike, 15 minutes per day
• Ankle rock board, seated (off-weight-bearing), 30 circles, performed clockwise and counterclockwise two times per day. Perform on uninjured ankle while standing for three minutes. This has been shown to increase proprioception in the contralateral limb
• Mild grade 3 and grade 4 mobilization of the joints of the foot and ankle

Phase 2: Can walk with minimal discomfort; sprained ankle has 90 percent full range of motion

• Mobilize all stiff joints in the lower extremity and pelvis
• Band exercises in all planes; three sets of 25 in each direction
• Double-leg and then single-leg heel raises on the involved side, three sets of 10 reps, two times per day
• Standing closed-eye balance, 30 seconds, five times per day
• Standing single-leg ankle rock board, one minute, five time per day
• Closed kinetic-chain exercises

Phase 3: Can hop on involved ankle without pain

• Running at 80 percent full speed; avoid forefoot touch-down
• Mini-tramp; three sets of 30 jumps forward, backward and side to side. Begin on both legs; progress to single-limb
• Plyometrics on a 50 cm and 25 cm box, positioned 1 meter apart. Jump from one box to the ground, then to the other box, landing as softly as possible. Three sets of five reps.

Besides the standard exercise routines, it is also important that problems with balance be addressed. The simple addition of an inexpensive foam balance pad can significantly lessen the risk of injury. In one study, there was a 77 percent decrease in the rate of reinjury when overweight athletes with a prior history of ankle sprain performed balance training on a foam stability pad for five minutes on each leg for four weeks. Another study from the Netherlands found that individuals treated with balance-board exercises reduced their subsequent reinjury rates by 47 percent.

Because foam pads and balance boards do not put your foot through a full range of motion, I recommend a rock board that forces your foot to tilt in more than it tilts out (which is how your ankle is designed to move). The board places your foot in the position of a future sprain and then forces you to use your muscles to pull yourself out of the risky position. At first, perform this exercise while seated; after a few days, it can be done while standing.

The improvements in proprioception associated with balance-board training can be enhanced by skin taping.
Perhaps the best way to restore proprioception is with manipulation of the calcaneocuboid and talocrural joints, which can be done by your doctor of chiropractic. The importance of incorporating manipulation into a protocol for managing ankle inversion sprain is supported with research in which manipulation resulted in an improved progression of forces throughout the foot during stance phase. In performing a placebo-controlled study of 52 athletes presenting with grade 2 ankle sprains, these authors determined that ankle adjustments produced a clinically significant redistribution of load throughout the foot.

What to Do About Whiplash- Prevention and Treatment Strategies

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.
Depending on their treatment style and your specific case, your chiropractor may decide to utilize additional treatment options in addition to chiropractic, either in their office or via a referral. Here are some of those potential treatments, all with the single goal of relieving your pain and managing your whiplash symptoms in the most effective way possible – and without requiring pain-relief medications, which are perhaps the most common "treatment" option for whiplash sufferers, despite the fact that they provide only short-term relief and may create more problems than solutions in terms of the potential side effects.
Massage Therapy: Massage is one of the most effective therapies for releasing muscle tension and restoring balance to the musculoskeletal system. Massage therapy can help relax the muscles, increase and maintain range of motion, decrease stress and tension, increase circulation, and prevent and break down scar-tissue formation. Ideally, therapy should start as soon as the acute, inflammatory phase is over (about 72 hours after the injury). A massage technique called cross-fiber friction can be used to encourage the body to lay down the connective tissue in the same direction as the originally damaged tissue. This proper alignment causes smaller amounts of the connective tissue to be needed and allows for a fuller range of motion upon recovery.
Physical Therapy: Physical therapy is an effective treatment option for whiplash, especially when combined with other treatments, such as bracing. Physical therapy techniques can help restore proper function and movement of damaged tissues. Physical therapy includes both passive and active treatments. Passive treatments help relax you and your body. They're called passive because you don't have to actively participate. You'll probably start with passive treatments as your body heals and/or adjusts to the pain. But the goal of physical therapy is to get into active treatments. These are therapeutic exercises that strengthen your body so that your spine has better support.

Fish Oil Causes Prostate Cancer? Don't Believe the Media Hype

There has recently been a surge in media coverage regarding a study that allegedly examined the effects of fish oil supplementation on prostate cancer expression. But quite to the contrary, the subjects in this study were not supplemented with fish oil or put on a fish-rich diet, which means that it is completely inappropriate to suggest fish-oil supplementation causes prostate cancer.
As the study authors explained, they did a blood test on 834 subjects who developed prostate cancer in the SELECT Trial and measured fatty acids in plasma phospholipids. After a blood draw, the fatty acids were measured as a percentage of total fatty acids in plasma phospholipids, and included omega-3, omega-6 and trans-fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). While the .04 percent increase in EPA levels and the .1 percent increase in DHA levels in prostate-cancer patients may be statistically significant, the clinical relevance of such small differences remains unknown and was not discussed in the study. Despite this unknown, news reports irresponsibly suggested that consuming fish and fish oil supplements may be a cause of prostate cancer and that men should be careful not to eat too much fish.
The more appropriate conclusion would be that since controls (study subjects without prostate cancer) and prostate cancer patients have nearly identical plasma phospholipid levels of omega-3 fatty acids, it is not likely that an association between fatty acids and prostate cancer can be identified in this study. Other dietary and lifestyle factors are likely to be involved. Consider that prostate cancer is rare in Inuit Eskimos, who consume a traditional diet that includes extremely large amounts of omega-3 fatty acids.
Unfortunately, the media scare about eating fish and taking fish oil has been pervasive. Why would the media be so irresponsible? It is either due to ignorance – or perhaps a new prostate cancer treating/preventing medication may be in the works. This notion may not be so far-fetched. Consider that statins are now often recommended as a preventive strategy for people with total cholesterol below 200 mg/dl.

Fatigue Fighters: 4 Great Ways to Stay Energized

Whether you're a night owl enjoying the social scene until early morning; a compulsive couch potato destined to watch the boob tube until the clock strikes midnight (or beyond); a parent – new or seasoned – struggling to find enough time in the day to relax, much less sleep; or an overworked, overstressed office worker resigned to daily desk doldrums, fatigue is something we all fight on a daily basis. For some, all that's required is a few extra hours of sleep a night; for too many others, it requires changing your behavior permanently to make relaxation the priority and put fatigue on notice. Here are five ways to fight fatigue and improve your mental and physical health:

1. Put your body in motion: Regular exercisers understand that the secret to long-term energy actually comes from expending energy through exercise. Counter-intuitive to non-exercisers and even new exercisers, of course, but a simple strategy for building energy that lasts throughout the day. Not only does the act of exercising naturally “wake you up” from your fatigue-draining day, but it also encourages the production of endorphins, chemicals that reduce pain perception and improve mood. What's more, the more muscle you build and the higher your metabolism, the more your body can handle the demands of your busy day – giving you more energy to get out there and show off your great physique.


2. Eat to win: This is an easy one when it comes to energy production, but unfortunately, it's ignored on an ever-increasing basis. Fast foods, processed snacks and nutrition-deficient meals not only provide short-term energy that quickly fades, leaving you fatigued – not to mention hungry, which can lead to overeating and weight gain (a definite energy-sapper); the sugar and fat content of many of the foods Americans commonly eat also “weigh us down,” literally and figuratively, draining us of our physical ability (and mental desire) to do anything except lie down and take a nap. In short, our eating habits are a recipe for disaster when it comes to staying energized. The solution is straightforward: Replace some of those burgers and shakes with nutrient-dense fruits, veggies, whole grains and lean proteins that provide your body with an all-day source of energy.


3. Get into a sleep rhythm: Research suggests that the amount of sleep you get is less important than the regularity and quality of sleep when it comes to proper restoration / rejuvenation. That means if you get eight hours of sleep a night, but it's interrupted by barking dogs, crying babies or countless trips to the bathroom, there's a good chance you'll be fighting fatigue more than the person who only gets six hours a night, but does so in peaceful, uninterrupted fashion. What's more, timing is pivotal when it comes to sleep: go to bed at about the same time every night (and wake up at about the same time every morning) and you'll find yourself more refreshed and energized than if your sleep schedule varies widely.


4. Get away: Pure and simple, if you never have a chance to relax and restore your energy levels, you'll gradually wear down until the meter's on empty. Whether it's taking a few vacations away from the office – and the city you live in – every year; reserving 15-20 minutes a day to read a good book, soak in the bath or just take a walk and process your day; or reminding yourself that the paperwork on your desk can wait until tomorrow, keep your energy levels high by making some you time to remind yourself that life is great – and so much more rewarding when you've got the energy to enjoy it.

Common Exercise Mistakes And How to Correct Them Before You Injure Yourself

Did you know that more than 60 percent of people who begin working out for the first time, or pick it up again after taking some time off, hurt themselves in the first month? That's significant for several reasons, not the least of which is if you are hurt, how are you going to keep working out and reach your fitness goals? The most important goal when undertaking any exercise program is not to build muscle, burn fat, increase cardiovascular capacity, or anything else. Those are important, but the number-one priority is to keep from being injured. That's the only way you'll have a real chance of reaching your fitness goals.

The right way versus the wrong way to exercise; now this is a topic that needs to be discussed more often. Just the other day, a friend of mine told me she had injured her chest muscle while doing Pilates. Of course, her training was unsupervised; in her case, she was following along with a DVD. She went to the hospital and was diagnosed with a torn chest muscle. Who would think someone could seriously injure themselves by doing Pilates on a DVD? It happens more frequently than you think. And if you can hurt yourself doing Pilates, you can definitely hurt yourself while working out at the gym lifting weights or using any of the equipment.
It's a Question of Form
All of my patients know I am a stickler for form. I don't care how much weight you are lifting or how many times you can perform an exercise; if your form is not correct, you need to reduce the amount of weight you are using and/or slow down. I'm a stickler on form for two important reasons:
#1 Safety (Injury Prevention). Correct form is key when doing any exercise. In fact, it's the first thing you must master! If not, you will eventually injure yourself. If you aren't sure if you are doing something correctly, please get a competent professional to assist you.
#2 Effectiveness. If you want to get the most out of your workouts, you have to use correct form. There is a right way to exercise and a wrong way to exercise, and this applies to each and every exercise you perform. Exercising is an art form that takes years to master. But let's face it; the average person does not see it that way, and that is why so many injuries occur and/or motivation disappears.
Most people have no clue how to do a proper squat, push-up, lunge, leg press, chest press - you get the idea. Lack of proper form is the number-one cause of injuries. Most people in the gym look around for someone who has a body they want and then try to mimic the same exercises the person is doing. Sometimes the person they are looking to as an example does have the correct form, but that doesn't mean you can mimic it correctly. It may have taken them years to learn how to do it the right way. But most of the time, the person they are looking too as a model saw someone else do the exercise and they are doing it wrong as well. It's a vicious cycle.
Repetitions/Sets
The general rule for repetitions and sets is straightforward: If you are trying to gain muscle or get stronger, you want to do low reps and higher sets. For example, you may be doing a leg press and you are trying to get stronger (hypertrophy), so you put on a heavier weight and do 6-8 reps per set for 4-5 sets. On the other hand, if you are just trying to build endurance and lean out, then you should do higher reps and lower sets; typically 15-20 reps per set for 2-3 sets. Now there are some middle reps and sets as well, like 10-12 reps/5-6 sets, but these are the basic rep/sets. The point is, it's important to understand how different sets, reps and even the types of exercises you perform affect your body. Again, talking to an exercise specialist will help you determine the best way to achieve your fitness goals.
Right Way, Wrong Way: 9 Exercise Mistakes

• Lat pulldown. The wrong way: pulling bar behind neck can cause serious injury to the shoulder. The right way: Pulling bar down in front of you while squeezing your back muscles (the rhomboids and latisimus dorsi).

• Push-ups. The wrong way: You should never have a dip or arch in your back or lock your arms. The right way: Arms should be underneath you and not locked, back parallel to the floor. Engage your "core" the entire time (squeeze your glutes and draw in your belly button).
  


• Walking lunges. The wrong way: When performing a lunge, extending the front knee past the front foot will cause injury at some point. The right way: When you are in a split stance, go straight down and do not let your front knee go past your foot.
  


• Leg press. The wrong way: Your knees should not be by your ears; that is not a position your knees are used to being in, especially under heavy weight. The right way: Keep 80 percent of the weight in your heels; press out and go a little past 90 degrees.
  


• Abs (crunches). The wrong way: Pulling the head up as you're doing a crunch. The right way: Relax your head and bring your shoulders off the ground, engaging your abs and rotating your hips to the ground.
  


• Squats. The wrong way: Knees coming forward over your toes. The right way: Perform this exercise as if you were sitting back on a chair and putting 80 percent of your weight on your heels. Then lean slightly forward so you won't fall back.
  


• Chest press. The wrong way: Lifting the weight using your back (high arch). The right way: Keep your back flat and relax your shoulders while lifting the weight.
  


• Cardio. This isn't really a specific exercise, but it still is something that lots of people do wrong in the gym: doing an hour or more of cardio. No, I'm not crazy; the only people who should do an hour of cardio are marathon runners. If you aren't planning to be in a marathon anytime soon, then I wouldn't do an hour. In fact, I recommend high-intensity training - for example, a 30-second sprint or quick walk followed by a 60-second jog, then another 30-second sprint, and so on; repeat that cycle about 10-12 times and you will get way more out of your cardio workouts in half the time. It works, trust me. Try it!
  


• Frequency: Being too zealous and working out 6-7 days a week for an hour or more each time. Your body needs rest and repair after a workout, so pace yourself and make exercise a healthy habit, not an obsessive one. If you don't take this advice, you will start to develop chronic injuries or just get burned out and stop working out, which is not what your exercise program was designed to achieve.

Start Off Right
And let's not forget about the right and wrong way to exercise in general. As I mentioned earlier, exercise is an art form and since most of us have not taken the time to master the proper techniques, we should get some expert advice prior to working out. Most gyms have personal trainers who will give you a free consultation and show you some basic machines and correct postures. Your doctor can also be a good source of information, particularly if they specialize in exercise and rehabilitation protocols. After all, you wouldn't just jump into a pool and expect to start swimming, right? Learn the right way to exercise from day one. When it comes to fitness goals, it isn't about how quickly you achieve them, because more often than not, going too quickly will end up being the slowest, most painful route. Exercise the right way, stay safe, and enjoy the journey.

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4 Movements to Avoid When Exercising

1. Using jerking motions, especially when lifting. Speed is fine when done appropriately, but you should always have fluid motion and proper form when performing any and all exercises; otherwise you could strain or even tear something.
2. Using body parts not required for the exercise. Have you ever seen people doing biceps curls and rounding their shoulders or arching their backs? Those are just two of the big no-no's that can lead to injury.
3. Locking out your knees or elbows. Never lock your joints when working out; keep them slightly bent so the weight will not be transferred to the joints.
4. Arching your back. Picture someone on the barbell bench press, lifting a weight that is actually too heavy for them. Chances are that eventually, they will start arching their back. Sooner than later, that back is going to give out and they won't be able to exercise for days, weeks or even longer.