Back Pain: Prevention and Conservative Treatment

Back pain is a fact of life for many people. Research shows that up to 80% of the population will experience back pain at some point during their lives. It is also one of the most common reasons for visits to the doctor’s office.

Sometimes back pain is sharp and intense, caused by a wrong movement or an injury, and heals in a few days or weeks. Others experience back pain as a chronic condition, seriously altering their ability to work and enjoy time with family, friends and other leisure activities—leading in some cases to depression.

A global survey of health conditions identified back pain as the single most disabling condition worldwide.2 Moreover, as lifestyles have become more sedentary and the rate of obesity has risen, back pain has become increasingly prevalent, even among children.

Spinal health is an important factor in preventing back pain as well as maintaining overall health and well-being. The American Chiropractic Association (ACA) encourages people to take steps to improve their spinal health and avoid injury. Things such as better nutrition, exercise, ergonomic workspaces and proper lifting and movement techniques can go a long way in helping people to strengthen their spines and potentially avoid serious injury and chronic pain.

A Closer Look at Back Pain

The back is a complicated structure of bones, joints, ligaments, and muscles. You can sprain ligaments, strain muscles, rupture disks and irritate joints—all of which can lead to back pain. While sports injuries or accidents can cause back pain, sometimes the simplest of movements (such as picking up a pencil from the floor) can have painful results. In addition, arthritis, poor posture and lack of movement, obesity and psychological stress can cause or complicate back pain.

While most cases of back pain are mechanical or nonorganic (not caused by serious conditions such as inflammatory arthritis, infection, fracture or cancer), it can also directly result from diseases of the internal organs such as kidney stones, kidney infections, blood clots or bone loss.

Support for Conservative Care

Treatment for back pain has come a long way. It was once believed that taking pain medication and getting some rest and relaxation were the best course of action for a bout of low back pain, but nowadays research and guidelines3 support first trying drug-free conservative options for pain management while remaining as active as possible during recuperation.

The epidemic of prescription opioid overuse, as well as research showing that even common over-the-counter pain relievers have limited effectiveness in relieving back pain4, has led several respected healthcare groups to recognize the value of a conservative approach to common conditions such as back pain.

Notably, the American College of Physicians (ACP), the largest medical specialty society in the world, updated its back pain treatment guideline in 2017 to support a conservative approach to care.3 Likewise, the Centers for Disease Control and Prevention released updated guidelines for prescribing opioids in 2016 that promote the use of nonopioid and nondrug alternatives first for the treatment of chronic pain.5 The Joint Commission, which accredits every major U.S. hospital, also recognizes the value of non-drug approaches to pain management by including chiropractic and acupuncture in its pain management standard.6

Beyond the risks of overuse and addiction, prescription medications that numb pain may also convince a patient that a musculoskeletal condition such as back pain is less severe than it is or that it has healed. That misunderstanding can lead to overexertion and a delay in the healing process, or even to permanent injury.

Conservative Care Costs Less

With high costs associated with prescription drugs, chiropractic’s conservative approach makes economic sense as well. One study found that spinal manipulation for neck and back pain was cost-effective when used either alone or combined with other therapies first.7 Another study, based on data from Washington state workers, found that 42.7 percent of people who visited a surgeon first for work-related back pain eventually had surgery, compared with only 1.5 percent of those who visited a chiropractor first.8

For more information on prevention and wellness, or to find a doctor of chiropractic near you, visit www.HandsDownBetter.org.

Reviewed by the ACA Editorial Advisory Board. The information in this post is for educational purposes. It is not a replacement for treatment or consultation with a healthcare professional. If you have specific questions, contact your doctor of chiropractic. Credits: https://handsdownbetter.org/back-pain-prevention-and-conservative-treatment/

Carpal Tunnel Syndrome

Carpal tunnel syndrome (CTS) is a problem of the median nerve, which runs from the forearm into the hand. CTS occurs when the median nerve gets compressed in the carpal tunnel, a narrow tunnel at the wrist made up of bones and soft tissue. Nerves, tendons, and blood vessels travel through this tunnel, which when compressed may result in pain, weakness and/or numbness in the hand and wrist, radiating into the forearm. CTS is the most common of the entrapment neuropathies—compression or trauma of the body’s nerves in the hands or feet.

CTS typically occurs in adults, with women three times more likely to develop it than men. The dominant hand is usually affected first, and the pain is typically severe. CTS is especially common in assembly-line workers in manufacturing, sewing, finishing, cleaning, meat packing and similar industries.

What Are the Symptoms? 

Burning, tingling, itching and/or numbness in the thumb, index and middle fingers are common CTS symptoms. Some people with CTS say that their fingers feel useless and swollen, even though little or no swelling is apparent. Since many people sleep with flexed wrists, the symptoms often first appear while sleeping. As symptoms worsen, people may feel tingling during the day. In addition, weakened grip strength may make it difficult to form a fist or grasp small objects. Some people develop wasting of the muscles at the base of the thumb. Some are unable to distinguish hot from cold by touch. 

Why Does CTS Develop? 

Some people have smaller carpal tunnels than others, which makes the median nerve compression more likely. In others, CTS can develop because of an injury to the wrist that causes swelling, overactivity of the pituitary gland, hypothyroidism, diabetes, inflammatory arthritis, mechanical problems in the wrist joint, poor work ergonomics, repeated use of vibrating hand tools, and fluid retention during pregnancy or menopause. 

How Is It Diagnosed? 

CTS should be diagnosed and treated early. A standard physical examination of the hands, arms, shoulders and neck can help determine if your symptoms are related to daily activities or to an underlying disorder. Your doctor of chiropractic (DC) can use other specific tests to try to produce the symptoms of carpal tunnel syndrome. 

The most common are: 

  • Pressure-provocative test: A cuff placed at the front of the carpal tunnel is inflated, followed by direct pressure on the median nerve. 
  • Carpal compression test: Moderate pressure is applied with both thumbs directly on the carpal tunnel and underlying median nerve at the transverse carpal ligament. 

Laboratory tests and x-rays can reveal diabetes, arthritis, fractures and other common causes of wrist and hand pain. Sometimes electrodiagnostic tests, such as nerve conduction velocity testing, are used to help confirm the diagnosis. With these tests, small electrodes placed on your skin measure the speed at which electrical impulses travel across your wrist. CTS will slow the speed of the impulses and will point your DC to this diagnosis. 

What Is the Treatment for CTS? 

Initial therapy includes: 

  • Resting the affected hand and wrist. 
  • Avoiding activities that may worsen symptoms. 
  • Immobilizing the wrist in a splint to avoid further damage from twisting or bending. 
  • Applying cool packs to help reduce swelling from inflammation. 

Some medications can help with pain control and inflammation. Studies have shown that vitamin B6 supplements may relieve CTS symptoms. 

Chiropractic joint manipulation and mobilization of the wrist and hand, stretching and strengthening exercises, soft-tissue mobilization techniques, and even yoga can be helpful. Scientists are also investigating other therapies, such as acupuncture, that may help prevent and treat this disorder. 

Occasionally, patients whose symptoms fail to respond to conservative care may require surgery. The surgeon will release the ligament covering the carpal tunnel. The majority of patients recover completely after treatment, and the recurrence rate is low. Guidance on posture and movement, as instructed by your chiropractor, can also help prevent CTS recurrences. 

How Can CTS Be Prevented? 

The American Chiropractic Association suggests the following CTS prevention strategies: 

  • Perform on-the-job conditioning, such as stretching and light exercises. 
  • Take frequent rest breaks. 
  • Wear splints to help keep the wrists straight. 
  • Use fingerless gloves to help keep the hands warm and flexible. 
  • Use correct posture and wrist position. 
  • To minimize workplace injuries, jobs can be rotated among workers. Employers can also develop programs in ergonomics, which is the process of adapting workplace conditions and job demands to workers’ physical capabilities. 

For more information on prevention and wellness, or to find a doctor of chiropractic near you, visit www.HandsDownBetter.org. 

Reviewed by the ACA Editorial Advisory Board. The information in this post is for educational purposes. It is not a replacement for treatment or consultation with a healthcare professional. Credits: https://handsdownbetter.org/carpal-tunnel-syndrome/

Posture and Ergonomics Tips for Working at Home

Working at Home a Pain in Your Neck? Try These Posture and Ergonomics Tips

With so many people working from home these days to maintain social distancing from their colleagues, many are developing musculoskeletal pain. Improving posture and ergonomics is a proactive way to take care of your body while working remotely, according to the American Chiropractic Association (ACA).

“I have received countless calls from people who developed musculoskeletal pain soon after beginning work from home,” said ACA member Karen Erickson, DC, who practices in New York City. “Upon careful analysis, we found a common cause: working on a desktop, laptop or cell phone with poor posture or a poor ergonomic set-up.”

Dr. Erickson says postural imbalance is one of the most common reasons patients seek help from chiropractors. “Most of us slouch, text constantly, tip our head and hold our telephone to our ear, and sit at the computer all day with our shoulders and neck rounded forward with legs crossed,” she explains. “Our bodies are suffering.”

To reduce stress on the body, Dr. Erickson offers the following work-at-home suggestions:

  • You might need a quiet room to work or specialized software that keeps you pinned to your desk. For everything else, identify a few places in your home where you can work, and change body position and location throughout the day. Find ways to work standing, walking and sitting.
  • Sit in a good ergonomic chair—even a wooden one—on your sit bones (the bones at the very bottom of your pelvis), with a little arch in your low back. Avoid the slouch, that half-sitting, half-lying position so many use to lounge on the sofa or in bed. If you want to work in bed or on the sofa, sit up on your sit bones.
  • When sitting, put both feet on the floor with a right angle at your knees. Avoid crossing legs or tucking in feet. Good posture means the bones carry the weight of your body. Aligning your posture lets your bones do the work, not your muscles. This prevents muscle spasm, pain and inflammation. It can even prevent nerve pain and headaches.
  • Use a keyboard tray and pull it out over your lap. If you use a laptop, use it as a screen only, placing it at eye level with a stand or a stack of books. Get a remote ergonomic keyboard to use with a keyboard tray.
  • To avoid neck pain, keep your screen a​t eye level whether you use a laptop or monitor. Help your posture by putting books underneath your monitor to raise it or use a stand, if necessary.
  • Shoulders should be dropped and relaxed, with elbows hanging down, centered at the seam line of your shirt. Don’t use the keyboard with your elbows reaching forward. This could cause isometric spasm in your neck and/or shoulders and arms, leading to pain and inflammation.
  • Keep your sternum or breastbone lifted. This keeps your torso, head and shoulders erect. Letting the sternum collapse down will pull the head forward and compresses your torso.
  • Avoid forward head position. Keep your head erect, in line with your torso. Keep your screen at eye level. For every inch your head is forward it increases the weight on your upper back and neck by 10 pounds! If you use a cell phone, rest your elbows on your chest and hold the phone at eye level.
  • Use a telephone headset so you don’t have to crunch your neck when using the phone.
  • Remember to take several exercise breaks throughout the day, even if only to empty the dishwasher, put in a load of laundry, climb the stairs a few times, do yoga, get in some planks and squats, dance, or take a short walk.

Don’t be surprised if you catch yourself with poor posture several times a day. As your habits change, Dr. Erickson says you’ll be able to spot poor posture and ergonomics right away and fix it. “If you catch yourself slumping,” she adds, “just chuckle and think, ‘I can fix this.’ And fix it. Done!” Credits: https://handsdownbetter.org/posture-and-ergonomics/

Chiropractic Advice for Pregnancy

As many new mothers can attest, the muscle strains of pregnancy are very real and can be more than just a nuisance. The average weight gain of 25 to 35 pounds, combined with the increased stress placed on the body by the baby, may result in severe discomfort. Studies have found that about half of all expectant mothers will develop low back pain at some point during their pregnancies.

This is especially true during late pregnancy, when the baby’s head presses down on a woman’s back, legs and buttocks, irritating her sciatic nerve. For those who already suffer from low back pain, the problem can become even worse.

During pregnancy, a woman’s center of gravity almost immediately begins to shift forward to the front of her pelvis. Although a woman’s sacrum—or posterior section of the pelvis—has enough depth to enable her to carry a baby, the displaced weight still increases the stress on her joints. As the baby grows in size, the woman’s weight is projected even farther forward, and the curvature of her lower back is increased, placing extra stress on the spinal disks.

While these changes sound dramatic, pregnancy hormones help loosen the ligaments attached to the pelvic bones. But even these natural changes designed to accommodate the growing baby can result in postural imbalances.

The American Chiropractic Association offers the following tips to reduce and manage pain during pregnancy:

Exercise

  • Safe exercise during pregnancy can help strengthen your muscles and prevent discomfort. Try exercising at least three times a week, gently stretching before and after exercise. If you weren’t active before your pregnancy, check with your doctor before starting or continuing any exercise program.
  • Walking, swimming, and stationary cycling are relatively safe cardiovascular exercises for pregnant women because they do not require jerking or bouncing movements. Jogging can be safe for women who were avid runners before becoming pregnant—if done carefully and under a doctor’s supervision.
  • Be sure to exercise in an area with secure footing to minimize the likelihood of falls.
  • Stop your exercise immediately if you notice any unusual symptoms such as vaginal bleeding, dizziness, nausea, weakness, blurred vision, increased swelling, or heart palpitations.

Health and Safety

  • Wear flat, sensible shoes. High or chunky heels can exacerbate postural imbalances and make you less steady on your feet, especially as your pregnancy progresses.
  • When picking up children, always bend the knees and lift with a neutral spine (maintaining the natural curves of the spine without overextending). And never turn your head when you lift. Avoid picking up heavy objects, if possible.
  • Get plenty of rest. Pamper yourself and ask for help if you need it. Take a nap if you’re tired, or lie down and elevate your feet for a few moments when you need a break.

Pregnancy Ergonomics

  • Sleep
    • Sleep on your side with a pillow between your knees to take pressure off your lower back. Full-length “body pillows” or “pregnancy wedges” may be helpful.
    • Lying on your left side allows unobstructed blood flow and helps your kidneys flush waste from your body.
  • Work
    • If you have to sit at a computer for long hours, make your workstation ergonomically correct. Position the computer monitor so the top of the screen is at or below your eye level. Place your feet on a small footrest to take pressure off your legs and feet.
    • Take periodic breaks every 30 minutes with a quick walk around the office or block.

Nutrition

  • Eat small meals or snacks every four to five hours—rather than the usual three large meals—to help keep nausea or extreme hunger at bay.
  • Snack on crackers or yogurt—bland foods high in carbohydrates and protein.
  • Keep saltines in your desk drawer or purse to help stave off waves of “morning sickness.”
  • Supplementing with at least 400 micrograms of folic acid a day before and during pregnancy has been shown to decrease the risk of neural tube birth defects, such as spina bifida.
  • Check with your doctor before taking any vitamin or herbal supplement to make sure it’s safe for you and the baby.

How Can Chiropractic Help?

Before you become pregnant, your doctor of chiropractic can detect any imbalances in the pelvis or elsewhere in your body that could contribute to pregnancy discomfort or possible neuromusculoskeletal problems after childbirth.

Many pregnant women have found that chiropractic adjustments provide relief from the increased low back pain brought on by pregnancy. Chiropractic manipulation is safe for the pregnant woman and her baby and can be especially appealing to those who are trying to avoid medications in treating their back pain. Doctors of chiropractic can also offer nutrition, ergonomic, and exercise advice to help a woman enjoy a healthy pregnancy.

Chiropractic care can also help after childbirth. In the eight weeks following labor and delivery, the ligaments that loosened during pregnancy begin to tighten. Ideally, joint problems brought on during pregnancy from improper lifting or reaching should be treated before the ligaments return to their pre-pregnancy state to prevent further muscle tension.

For more information on prevention and wellness, or to find a doctor of chiropractic near you, visit www.HandsDownBetter.org.

Reviewed by the ACA Editorial Advisory Board. The information in this post is for educational purposes. It is not a replacement for treatment or consultation with a healthcare professional. 

Credits: https://handsdownbetter.org/chiropractic-advice-for-pregnancy/

Headaches and Chiropractic

If you have a headache, you’re not alone. Many people suffer from headaches — some are occasional, some frequent, some are dull and throbbing, and some cause debilitating pain and nausea.

What do you do when you suffer from a pounding headache? Do you grit your teeth and carry on? Lie down? Take pain medication and hope it goes away? There is an alternative.

Research shows that spinal manipulation therapy (SMT) – a centerpiece of chiropractic care – may be an effective treatment option for cervicogenic headaches, which are tension headaches and headaches that originate in the neck. Pain medications have limited effects on these types of headaches, so attention has turned to the use of non-drug options. A scientific review of research1 published in 2020 determined that SMT could be considered an effective treatment for tension headaches because it provides “superior, small, short-term effects for pain intensity, frequency and disability when compared with other manual therapies.” The authors recommend additional studies to better understand the findings.

Headache Triggers

Headaches have many causes, or “triggers.” These may include foods, environmental stimuli (noises, lights, stress, etc.) and/or behaviors (insomnia, excessive exercise, blood sugar changes, etc.). About five percent of all headaches are warning signals caused by physical problems.

Ninety-five percent of headaches are primary headaches, such as tension, migraine, or cluster headaches. These types of headaches are not caused by disease. The headache itself is the primary concern.

In addition, people today engage in more sedentary activities than they used to, and more hours are spent in one fixed position or posture. This can increase joint irritation and muscle tension in the neck, upper back and scalp, causing your head to ache.

What Can You Do?

Consider these lifestyle strategies to prevent and help alleviate headaches:

  • If you spend a large amount of time in one fixed position, such as in front of a computer or on a cell phone, typing, playing video games or reading, take a break and stretch every 30 minutes to one hour. The stretches should take your head and neck through a comfortable range of motion.
  • Low-impact exercise may help relieve the pain associated with primary headaches. However, if you are prone to dull, throbbing headaches, avoid heavy exercise. Engage in such activities as walking and low-impact aerobics.
  • Avoid teeth clenching. The upper teeth should never touch the lowers, except when swallowing. This results in stress at the temporomandibular joints (TMJ) – the two joints that connect your jaw to your skull – leading to TMJ irritation and a form of tension headaches.
  • Drink an adequate amount of water each day to help avoid dehydration, which can lead to headaches.

What Can a Doctor of Chiropractic Do?

Your doctor of chiropractic may take one or more approaches to alleviate pain from a primary headache:

  • Perform spinal manipulation or chiropractic adjustments to improve spinal function and alleviate the stress on your system.
  • Provide nutritional advice, recommending a change in diet and perhaps the addition of B complex vitamins.
  • Offer advice on posture, ergonomics (work postures), exercises and relaxation techniques. This advice should help relieve the recurring joint irritation and tension in the muscles of the neck and upper back.

Doctors of chiropractic undergo extensive training to help their patients in many ways – not just back pain. They know how tension in the spine relates to problems in other parts of the body, and they can take steps to relieve those problems.

Avoid the Following Food “Triggers”

Certain foods can also contribute to the development of headaches:

  • Avoid caffeine. Foods such as chocolate, coffee, sodas and cocoa contain high levels of the stimulant.
  • Avoid foods with a high salt or sugar content. These foods may cause migraines resulting in sensitivity to light, noise or abrupt movements.
  • Avoid drinking alcoholic beverages. These drinks can dehydrate you and cause headache pain.
  • Some headache sufferers may want to avoid not only caffeine, but also high-protein foods, dairy products, red meat and salty foods.

Chiropractic Care Can Help

Talk to your doctor of chiropractic about other ways to prevent pain. Doctors of chiropractic are trained and licensed to examine and treat the entire body with specific emphasis on the nervous and musculoskeletal systems. In addition to their expertise in spinal manipulation, chiropractors are trained to recommend therapeutic and rehabilitative exercises, as well as to provide nutritional, dietary and lifestyle counseling.

For more information on prevention and wellness, or to find a doctor of chiropractic near you, visit www.HandsDownBetter.org.

Reviewed by the ACA Editorial Advisory Board. The information in this post is for educational purposes. It is not a replacement for treatment or consultation with a healthcare professional. If you have specific questions, contact your doctor of chiropractic. Credits: https://handsdownbetter.org/headaches-and-chiropractic/

Tips for Healthy Joints

Human joints come in many shapes and sizes and allow us to move and carry out normal activities of daily living. Joint health is imperative. Without joints, we would be rigid and immobile. But they are also often injured, causing pain and discomfort. Almost 80% of injury-related healthcare visits (that’s about 65.8 million visits per year) are the result of musculoskeletal injuries involving bones, joints and muscles.Commonly injured joints include the knees, shoulders, ankles and spine.

How do joints work?

Joints are designed to withstand the loads placed on them and provide a full range of motion. Each joint is made up of at least two surfaces that touch each other and allow for movement. These include ball-and-socket joints like the hip, hinge joints like the knee and elbow, and gliding joints like those in the spine.

The bones that make up the joint allow for movement, and the muscles that pull the bones produce the movement. Muscles are attached to bones by structures called tendons. Tendons must be both strong to facilitate movement and compliant to prevent damage to the muscle tissues. Ligaments, which are stiff structures that connect bones, help to prevent excessive movement.

Muscles, tendons and ligaments are attached around each joint at very specific positions, with joint surfaces shaped in exact dimensions. Fluid within most of the joints lubricates the joint surfaces to reduce friction and allow for lifelong use.

How do I keep joints in good shape?

The movements that you perform on a daily basis are critical to long-term joint health, as are proper nutrition, a healthy exercise regimen and a healthy lifestyle. Proper lifting is also important.

Moving a joint through its full range of motion serves several important purposes. Joints are not supplied directly with blood as are other organs within the body, so the saying “Use it or lose it” applies to joint function.

Most joints in the body are lined with cartilage—a firm but pliable tissue that covers the surfaces of the bones that make up the joint. Cartilage within a joint is nourished by synovial fluid, which is “forced” into the joint cartilage through a process called imbibition.

The pressure within the joint providing nourishment to the cartilage occurs only when joint movement happens. This is why movement is critical to joint health. Grinding of bone on bone without a cartilage covering leads to degenerative joint disease, tearing up the bones and creating cysts, bone spurs and excess bone production.

A spinal disc is made up of two parts: a larger, outer-most, more ligament-like portion called the annulus fibrosis, and an inner gelatinous portion called the nucleus pulposus. These two structures are primarily fluid- or water-based, and they also rely on movement and imbibition for their nourishment. Therefore, movement in the spine is also critical to the health of the spinal joints.

Proper diet and nutrition also contribute to joint health by providing the joints with enough healthy nutrients for long-term stability and resistance to wear and tear. A healthy lifestyle – one that is free from tobacco products and other toxins – helps to ensure proper blood supply to tissues surrounding joints and speeds up the healing of joint injuries when they occur.

How are joints injured?

Most of the injuries to joints occur because abnormal stresses are placed on a normal joint. A joint can be injured acutely from a single traumatic event, like an ankle sprain. The ankle joint is protected by ligaments on the inside and outside. When the ankle moves excessively inward, the ligaments on the outside of the joint are torn. The ankle swells, leading to bruising and pain. In some cases, small pieces of bone and cartilage may be torn away. Fracture of the tibia and/or fibula (ankle bones) can also occur.

Other joint injuries are called repetitive-stress injuries or cumulative-trauma disorders. These injuries occur when relatively small abnormal stresses are repeatedly placed on normal joints. The stresses placed on joints by poor posture, poor joint position during the performance of a task, and/or poor workstation ergonomics make these joints more likely to be injured.

How can I prevent joint injuries?

There are three basic principles that are especially important when considering the impact of proper joint movement:

  • When lifting an object, be sure that the largest muscles in the area perform the task. The larger the muscle or muscle group utilized for lifting, the less stress placed on smaller, more vulnerable muscles and the joint itself.
  • During any activities, you should be able to comfortably assume several different postures, to avoid staying in one posture for extended periods. Muscles will fatigue and joints are more likely to be injured when you hold a particular posture, especially a poor one, such as staying partially bent forward at the waist.
  • When performing tasks, keep the joints that are being used either in their neutral posture or approximately halfway into their range of motion. Working with your joints at the extremes of their ranges of motion for prolonged periods places abnormal stress on those joints and can result in repetitive-stress injuries.

When lifting heavy objects, follow these simple suggestions:

  • When lifting anything from the floor, keep the spine straight and lift with the legs.
  • Do not bend over at the waist and lift primarily with the muscles of the low back. Your body is more easily injured in this position.
  • Keep the object being lifted close to your body.
  • Keep your elbows flexed.
  • Keep your head up and your neck straight as you lift.

If you experience pain, consult your doctor of chiropractic. Chiropractors are uniquely trained to treat common musculoskeletal conditions, including low back pain, neck pain and joint pain. They can also help you choose proper rehabilitation exercises and prevention techniques to get you back on your feet and reduce the likelihood of future injuries.

  1. “By the Numbers: Musculoskeletal Injuries.” The Burden of Musculoskeletal Diseases in the United States. U.S. Bone and Joint Initiative, www.boneandjointburden.org/.

Reviewed by the ACA Editorial Advisory Board. Credits: https://handsdownbetter.org/joint-health/

Sleep Ergonomics

Sleep Ergonomics

“Sleep ergonomics” refers to our postures and positions during sleep–which either help us rest safely and comfortably or stress joints to the point that we wake up with more aches and pains than we fell asleep with. Sleeping positions matter. Poor-quality sleep is proven to negatively affect overall health.

 

Positions to Reduce Back Pain

It is possible to take strain off your back by making simple changes in your sleeping position.  The healthiest sleeping position is on your side. If that is how you sleep, draw your legs up slightly toward your chest and put a pillow between your legs. Some people even use a full-length body pillow to help maintain balance. Try not to put weight on your arms. This causes circulatory problems and a related pins-and-needles sensation. Instead, try crossing them in a braced position. (If tingling persists, talk to your doctor of chiropractic about other potential causes and options.)

If you sleep on your back, it is best to place a pillow under your knees to help maintain the normal lower back curvature. You might try placing a small rolled towel under the small of the back for more support. Be aware that sleeping on your stomach is generally not the best for your back. In this position, the cervical spine undergoes considerable strain, which can cause nerve compression, muscular imbalance and muscle pain. If you can’t sleep any other way, reduce the strain on your back by placing a pillow under your pelvis and lower abdomen. Also place a pillow under your head if it doesn’t cause back strain. Otherwise, try sleeping without a head pillow.

 

Mattresses and Pillows

Your mattress and pillow should support your body in its natural position, allowing it to rest and recover from the day’s activities.

The best mattresses are designed to conform to the spine’s natural curve and keep the body in alignment. Beyond that, your mattress choice is highly subjective. You must find the one that works best for you. Look for one that is firm enough to support your spine in a side-lying position, but soft enough that it feels good to your skin. A mattress that is too firm may irritate bony prominences of the hips and shoulders.

 

Mattress Maintenance

To prevent uneven wear, manufacturers have traditionally recommended flipping or rotating a mattress every few months. That may still work for some models; however, many newer mattresses are made to be slept on one side only, and still others are designed to provide specific support to the head and upper body compared with the lower body. In such cases, even turning the mattress would not be advised. Make sure you know the recommendations for your specific mattress.

If possible, replace your mattress after five to seven years of regular use. If you feel springs, bumps or dips beneath the surface when you are lying on the bed, or you unintentionally roll toward the middle of the bed, it’s time to go shopping for a new mattress. A worn-out mattress can reduce quality of sleep and make back problems worse. You may also find that the mattress is to blame for insomnia if you find yourself sleeping better when you are away from home—in a hotel, for example.

 

Ergonomic Pillows

An ergonomic pillow is designed to accommodate the user’s sleeping position and to minimize any associated tension that may result from prolonged time spent in one position. Ergonomic pillows are shaped differently from regular pillows. They are often made of foam or similar form-retaining material that offers greater support.

Most ergonomic pillows are used for sleep, although some are used for lower back support while sitting. They vary in size from small neck pillows used for long car trips or flights to very large full-body pillows, meant to cradle the entire body during sleep.

A healthful pillow is designed to keep the spine in natural alignment, which minimizes stress on the body. Most people do not maintain neutral positions while they sleep. This creates tension at problem spots like the neck and the lower back, resulting in pain in either or both of these areas. An ergonomic pillow can often correct such problems.

A pillow of the wrong size can cause or aggravate neck and shoulder problems. When you sleep on your side, the pillow should fill the space between the head and mattress so that the cervical spine is in line with, and an extension of, the spine. The pillow should support the head, neck and shoulders and adapt to the contours of these areas. This will optimize your sleeping position throughout the night. A pillow also should be hypoallergenic.

 

Trouble Falling Asleep at Night?

In addition to a comfortable mattress and the right pillow, there are several things you can do to enhance your ability to fall asleep successfully each night. The Centers for Disease Control and Prevention (CDC) suggestions the following:

  • Be consistent. Go to bed at the same time every night and get up at the same time every day, even on weekends and vacations.
  • Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
  • Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom.
  • Avoid large meals, caffeine, and alcohol before bedtime.
  • Be sure to move! Being physically active during the day can help you fall asleep more easily at night.

Reviewed by the ACA Editorial Advisory Board. Credit: https://handsdownbetter.org/sleep-ergonomics/

Stay Safe During Winter Activities

When snow, ice and frigid weather blast into town, the chance for injuries can increase, too. Winter recreational activities and chores can pose problems for the outdoor enthusiast whose body is unconditioned. Winter sports such as skating, skiing and sledding can cause painful muscle spasms, strains or tears, especially if you’re out of shape. Even shoveling snow the wrong way, clambering awkwardly over snow banks, slipping on sidewalks and wearing the wrong kinds of clothing can lead to spasms, strains and sprains.

In winter, simply walking outside in the freezing weather without layers of warm clothing can intensify older joint problems and cause pain. As muscles and blood vessels contract to conserve the body’s heat, the blood supply to extremities is reduced. This lowers the functional capacity of many muscles, particularly among the physically unfit.

Preparation for an outdoor winter activity, including conditioning areas of the body that are most vulnerable, can help you avoid injury.

Warm Up

Simply put, warming up is essential. When pressed for time, it’s better to shorten the length of your workout or activity and maintain a good warm-up than to skip it and dive right in. You can complete a good warm-up in 15-20 minutes, and it will make your workout or activity more pleasant and safe. Try incorporating the following sport-specific exercises into your full warm-ups for these winter activities:

  • Skiing – do 10 to 15 squats. Stand with your legs shoulder width apart and knees aligned over your feet. Slowly lower your buttocks as you bend your knees, as if sitting in a chair. Stand up straight again. It’s a good idea to wear layers because you may be going from a cold environment (outdoors) to a warm environment (indoors).
  • Skating – do several lunges. Take a moderately advanced step with one foot. Let your back knee come down to the floor while keeping your shoulders in position over your hips. Repeat the process with your other foot.
  • Sledding/tobogganing – do knee-to-chest stretches to fight compression injuries caused by repetitive bouncing over the snow. While either sitting or lying on your back, pull your knees to your chest and hold for up to 30 seconds.

Don’t forget cool-down stretching after sports. At the bottom of the sledding hill, for instance, do some additional knee-to-chest stretches or repetitive squatting movements—to your individual tolerance—to restore flexibility.

Shoveling Snow

Shoveling snow without proper preparation can wreak havoc on the musculoskeletal system. Consider the following tips to help prevent injury:

  • Layer clothing to keep your muscles warm and flexible. Shoveling can strain deconditioned muscles between your shoulders and in your upper back, lower back, buttocks and legs. Do some warm-up stretching before you grab the shovel.
  • When you do shovel, push the snow straight ahead. Walk it to the snowbank—don’t try to throw it. Avoid sudden twisting and turning motions.
  • Bend your knees to lift when shoveling. Let the muscles of your legs and arms take some of the strain of shoveling off your back.
  • Take frequent rest breaks to take the strain off your muscles. A fatigued body asks for injury.
  • Stop shoveling if you experience chest pain, shortness of breath, or get very tired. You may need emergency medical assistance.

To treat injuries or to develop a sport-specific warm-up and cool-down routine just for you, visit a doctor of chiropractic. Chiropractors offer a patient-centered, non-drug approach to pain relief, increasing function and enhancing health and wellness—including advice on exercise and injury prevention. For more health and wellness information, or to find a chiropractor near you, visit ACA online at www.HandsDownBetter.org.

Reviewed by the ACA Editorial Advisory Board.

The information in this post is for educational purposes. It is not a replacement for treatment or consultation with a healthcare professional. If you have specific questions, contact your doctor of chiropractic. Credits: https://handsdownbetter.org/stay-safe-during-winter-activities/

Take a Hike!

Hiking offers both physical and mental benefits.

What is so enticing about hiking? Perhaps it is the sense of freedom while heading toward a wondrous destination; or soaking in the vast beauty of nature as you do something healthy and fulfilling; or maybe it is inhaling clean, fresh air while shedding stress and toxic buildup from days working and living indoors.

When hiking, you might take a turn and suddenly gaze upon the sun shining through the leaves of a forest, a lake hidden in the snow-capped mountains or the multitude of colors displayed along a desert of rock and sand. Hiking offers refreshing peace and stillness amidst an almost constant rush of discoveries, large and small.

The benefits of hiking are numerous: It lowers the risk of heart disease, boosts bone density, builds muscle and core strength, improves balance, helps to control weight and improves mood.3 It has even been found to improve learning, cognition, memory and creativity.1

Research suggests being exposed to nature also can improve higher-order cognitive functions such as selective attention, problem-solving, inhibition, and multi-tasking. While our multimedia usage is constantly utilizing these functions, the restful introspection induced by natural stimuli seems to replenish the brain’s ability to perform them.2

In the age of COVID-19, a hike also offers a safe, outdoor activity that you can do while distancing with family or friends. Take the time to prepare and pack well to avoid injuries and other unexpected problems. If you are new to hiking, here are a few tips to help you get you started:

Tips for a Productive Hike

  • Beginners should start on a flat surface. Gradually increase inclines with hills and then proceed to mountains. Ascending and descending inclines burns more calories and improves balance and core strength.3
  • Add some weight to your backpack, such as plenty of water, some healthy snacks and an emergency kit. The added weight improves back muscle strength and burns more calories. (See “Additional Resources” below for more recommendations on what to pack for a fun and safe hike.)
  • When packing your backpack, keep soft items closer to the part of the backpack that touches your back and put harder items to the outside. Some hikers even wrap hard items in T-shirts to reduce any potential discomfort. Straps should be fitted properly, and the top of the backpack should NOT separate from your body to hang back—it should be flush with your back. Consider a chest strap for heavier loads, which will keep the backpack on your shoulders and prevent it from sliding to the side. You want the backpack to sit up high and not rest down around the waist because of loose shoulder straps.
  • For higher elevations, consume more carbohydrate-dense foods and fewer fats and proteins. Carbohydrates require less oxygen for energy production. At higher elevations it is important to conserve as much oxygen as possible.
  • Plan ahead. Know what the terrain and weather will be like. Wear comfortable clothes and supportive shoes with traction depending on the terrain and weather. Using hiking poles on inclines is a fantastic way to exercise the upper body while reducing strain on the hip and knee joints and muscles.4

In short, if you want to improve your physical and mental health while having fun, just take a hike!

Written by Mary Brown, DC, ACA Council on Nutrition, with contributions from Tom Hyde, DC.

Reviewed by the ACA Editorial Advisory Board. Credits: https://handsdownbetter.org/hiking/

Shovel Snow Safely

When snow, ice and frigid weather blast into town, it’s important to take the necessary precautions to prevent injury. Winter recreational activities and chores such as snow shoveling can pose problems for the outdoor enthusiast whose body is unconditioned. Shoveling snow the wrong way, slipping on sidewalks and wearing the wrong kinds of clothing can lead to spasms, strains and sprains.

Simply walking outside in the freezing weather without layers of warm clothing can intensify older joint problems and cause pain. As muscles and blood vessels contract to conserve the body’s heat, the blood supply to extremities is reduced. This lowers the functional capacity of many muscles, particularly among the physically unfit. Preparation for an outdoor winter activity, including conditioning the areas of the body that are most vulnerable, can help you avoid injury and costly healthcare bills.

Shoveling snow without proper preparation can wreak havoc on the musculoskeletal system. Consider the following tips to help prevent injury:

  • Layer clothing to keep your muscles warm and flexible. Shoveling can strain “deconditioned” muscles between your shoulders and in your upper back, lower back, buttocks and legs. Do some warm-up stretching before you grab the shovel.
  • When you do shovel, push the snow straight ahead. Walk it to the snowbank–don’t try to throw it. Avoid sudden twisting and turning motions.
  • Bend your knees to lift when shoveling. Let the muscles of your legs and arms take some of the strain of shoveling off your back.
  • Take frequent rest breaks to take the strain off your muscles. A fatigued body asks for injury.
  • Stop shoveling if you experience chest pain, shortness of breath, or get very tired. You may need emergency medical assistance.

Reviewed by the ACA Editorial Advisory Board.

Credit: https://handsdownbetter.org/shovel-snow-safely/

Neck Pain: Causes and Treatments

Your neck, also called the cervical spine, begins at the base of the skull and contains seven small vertebrae. Incredibly, the cervical spine supports the full weight of your head, which is on average about 12 pounds. While the cervical spine can move your head in nearly every direction, this flexibility makes the neck very susceptible to pain and injury.

The neck’s susceptibility to injury is due in part to biomechanics. Activities and events that affect cervical biomechanics include extended sitting, repetitive movement, accidents, falls and blows to the body or head, normal aging, and everyday wear and tear. Neck pain can be very bothersome, and it can have a variety of causes. Here are some of the most typical causes of neck pain:

Injury and Accidents

A sudden forced movement of the head or neck in any direction and the resulting “rebound” in the opposite direction is known as whiplash. The sudden “whipping” motion injures the surrounding and supporting tissues of the neck and head. Muscles react by tightening and contracting, creating muscle fatigue, which can result in pain and stiffness. Severe whiplash can also be associated with injury to the intervertebral joints, discs, ligaments, muscles, and nerve roots. Car accidents are the most common cause of whiplash.

Growing Older

Degenerative disorders such as osteoarthritis, spinal stenosis, and degenerative disc disease directly affect the spine.

  • Osteoarthritis, a common joint disorder, causes progressive deterioration of cartilage. The body reacts by forming bone spurs that affect joint motion.
  • Spinal stenosis causes the small nerve passageways in the vertebrae to narrow, compressing and trapping nerve roots. Stenosis may cause neck, shoulder, and arm pain, as well as numbness, when these nerves are unable to function normally.
  • Degenerative disc disease can cause reduction in the elasticity and height of intervertebral discs. Over time, a disc may bulge or herniate, causing tingling, numbness, and pain that runs into the arm.

Daily Life

Poor posture, obesity, and weak abdominal muscles often disrupt spinal balance, causing the neck to bend forward to compensate. Stress and emotional tension can cause muscles to tighten and contract, resulting in pain and stiffness. Postural stress can contribute to chronic neck pain with symptoms extending into the upper back and the arms.

Chiropractic Care of Neck Pain

During your visit, your doctor of chiropractic will perform exams to locate the source of your pain. They will also ask you questions about your current symptoms and remedies you may have already tried. For example:

  • When did the pain start?
  • What have you done for your neck pain?
  • Does the pain radiate or travel to other parts of your body?
  • Does anything reduce the pain or make it worse?

Your chiropractor will also do physical and neurological exams. In the physical exam, your doctor will observe your posture, range of motion, and physical condition, noting any movement that causes pain. They will feel your spine, note its curvature and alignment, and feel for muscle spasm. A check of your shoulder area is also in order. During the neurological exam, your doctor will test your reflexes, muscle strength, other nerve changes, and pain spread.

In some instances, your chiropractor might order tests to help diagnose your condition. For example, an X-ray can show narrowed disc space, fractures, bone spurs or arthritis. If nerve damage is suspected, your doctor may order a special test called electromyography (an EMG) to measure how quickly your nerves respond.

Chiropractors are conservative care doctors; their scope of practice does not include the use of drugs or surgery. If your chiropractor diagnoses a condition outside of this conservative scope, such as a neck fracture or an indication of an organic disease, they will refer you to the appropriate medical physician or specialist. The doctor may also ask for permission to inform your family physician of the care you are receiving to ensure that your chiropractic care and medical care are properly coordinated.

Neck Adjustments

A neck adjustment (also known as a cervical manipulation) is a precise procedure applied to the joints of the neck, usually by hand. A neck adjustment works to improve the mobility of the spine and to restore range of motion; it can also increase movement of the adjoining muscles. Patients typically notice an improved ability to turn and tilt the head, as well as a reduction of pain, soreness and stiffness.

Of course, your chiropractor will develop a program of care that may combine more than one type of treatment, depending on your personal needs. In addition to manipulation, the treatment plan may include mobilization, massage or rehabilitative exercises, or something else.

For more information on prevention and wellness, or to find a doctor of chiropractic near you, visit www.HandsDownBetter.org.

Reviewed by the ACA Editorial Advisory Board. The information in this post is for educational purposes. It is not a replacement for treatment or consultation with a healthcare professional. If you have specific questions, contact your doctor of chiropractic. Credits: https://handsdownbetter.org/neck-pain-causes-and-treatments/

Silver Linings: Tips for Healthy Aging

In what is being called the “Silver Tsunami,” the number of older Americans is expected to rise rapidly in the coming years. According to the U.S. Census Bureau, in 2018 there were 52 million people aged 65 and older in the United States. That figure is expected to reach over 70 million around the year 2030. At the same time, a growing body of evidence suggests that good genes are only a small part of the longevity puzzle. In fact, researchers now believe that chronic illness is not an inevitable consequence of aging and that it results more often from lifestyle choices.

Do you have a healthy aging plan? Experts recommend the following to get you started:

Embrace a Positive Attitude

Healthy seniors tend be very optimistic and always hope for the best. According to research, having a positive attitude is key to the ability to live longer and can lead to a healthier, higher quality of life. Researchers speculate that positive emotions may directly affect overall health, perhaps through direct mechanisms such as immune function, or indirectly, for example, by strengthening social support networks.

Stimulate Your Mind

Research shows that the more educated we are, the longer we live. And the benefits of education are even more pronounced when learning continues throughout our lives. Many healthy seniors take advantage of opportunities and possibilities that may not have been available to them earlier in their lives, such as second careers, volunteer activities, musical instruction, travel, writing and various classes in areas of interest. In addition, consider mentally challenging activities such as crossword puzzles or learning a new language.

Limit Stress and Stay Connected

Protect your mental and physical health by managing your stress at work and at home. Humor, meditation, exercise and optimism are good ways to naturally reduce stress and relieve tension.

Stay in Touch with Family and Friends

Those who maintain a close network of social support do best. Social contacts may encourage us to take better care of ourselves — by cutting down on smoking and drinking, for example, or seeking medical treatment earlier for symptoms that may indicate serious problems. Friends may also help us get through difficult times by offering coping mechanisms and having a positive effect on mood and self-esteem.

Take Advantage of Your Genes

Essentially, you can compensate for bad genes by healthy living — or ruin perfectly good genes with poor habits. Smoking and excessive alcohol intake, for example, increase the risk of many chronic diseases. As you age, be sure to get regular health screenings.

Support Your Body with Exercise

Instead of watching TV, train yourself to get active. Find fun ways to stay in shape, such as dancing, gardening, swimming, walking or jogging. Include strength training, as directed by a personal trainer or healthcare provider, to maintain muscle mass. Increased muscle tissue burns fat more efficiently, reduces your heart disease risk and lessens your chance of a broken hip from falling. For adults, a minimum of 30 minutes of moderate physical activity on most days of the week is recommended.

Make Healthy Diet Choices

What you eat and drink — and what you don’t eat and drink — can make a big difference to your health. To prevent weight gain and maintain good health, pay special attention to eating efficiently. Choose foods that maximize nutritional value and minimize calories. Overly processed foods often contain more calories and fewer nutrients. Instead, choose more whole, natural foods like fruits and vegetables, unsaturated fats, nuts, legumes and healthy sources of protein (white meat, fish and eggs).

Choose a Good Healthcare Provider

Even if you are healthy and make good preventive choices, it is essential to have access to a trusted, knowledgeable healthcare provider. A healthcare provider should:

  • Know and support all forms of healing and various approaches to health care to present patients with the most effective and safest preventive or treatment options available.
  • Emphasize prevention and whole-person wellness.
  • Teach healthy living practices.
  • Involve patients in decisions regarding their care.
  • Encourage patients to be responsible for their health.

Chiropractic Care Can Help

Talk to your doctor of chiropractic (DC) about ways to improve your health and quality of life. Chiropractic is a health care profession that focuses on disorders of the musculoskeletal system and the nervous system, and the effects of these disorders on general health. DCs are also trained to recommend therapeutic and rehabilitative exercises, and to provide nutritional, dietary and lifestyle advice.

Reviewed by the ACA Editorial Advisory Board. Credit: https://handsdownbetter.org/silver-linings-tips-for-healthy-aging/

Sitting on the Job? Mindfulness, Variety Can Help You Keep Moving

By Scott Bautch, DC

As the world moves toward more sedentary lifestyles that have many working people parked in front of a computer for six to eight (or more) hours a day, it’s important to be mindful of the risks of sitting too much. Movement is essential to physical and mental health, and it’s important to integrate as much of it into our workdays as possible. Movement-friendly work environments are crucial for the well-being of employees and contribute to increased productivity, motivation and a positive attitude.

Our bodies are designed to move, and movement plays a vital role in allowing them to function properly. Without adequate physical activity, you put your body at higher risk for numerous serious health problems including depression, diabetes, digestive and cardiovascular issues, and even cancer.

There are many products that can help create a more movement-friendly environment, but no matter how ergonomically friendly your office space is you won’t benefit unless you use them to their full potential. For example, adjustable chairs and desks that can be used while sitting or standing can be great assets, but the key is to use them to their maximum variability. It’s important to adjust your body position as often as you can. No matter how comfortable you are, staying in one place for too long puts unnecessary stress on different parts of the body. Variety and movement keep your mind and your body happy, helping you remain focused and engaged at work.

Taking 5- to 10-second microbreaks roughly four times per hour is a great way to stay mindful of your need to adjust your posture and stretch your muscles, keeping your body position as neutral as possible. Setting a timer to pop up on your computer screen every 15 minutes is a great start. When the timer pops up, take your eyes off the screen, spread your fingers and take a deep breath. Try resting the muscles you were using and using the ones you were resting. Straighten anything that was bent, and open what was closed.

Take every opportunity you can to go for a short walk, including during your lunch break or a company phone call. Use what you already have to your advantage. Try taking the stairs to a restroom on a different floor or rearranging your office to force yourself to stand up more. Train yourself to be mindful of all opportunities for movement.

In the event of musculoskeletal pain, don’t just cover up symptoms. Try first to determine if changes in your routine or environment can alleviate the pain, then consider using conservative, nondrug chiropractic care before moving on to other treatments. Learn more at www.handsdownbetter.org.

Credits: https://handsdownbetter.org/sitting-on-the-job-mindfulness-variety-can-help-you-keep-moving/

Your Muscle and Joint Pain Might Be Caused By Stress

This National Chiropractic Health Month, American Chiropractic Association (ACA) members and chiropractors nationwide are encouraging people to “Keep Moving!” by striving to add more movement to their daily lives. Robert Hayden, DC, PhD, shares tips on how you can #KeepMoving to reduce stress-related pain.

The disruptive events of the past year have taken a toll on the mental health of many Americans. Studies confirm that people are experiencing more stress and anxiety since the start of the COVID-19 pandemic. What may not be as apparent to some is how that stress is affecting their muscles and joints.

A poll by the American Chiropractic Association (ACA) revealed that doctors of chiropractic attributed an increase in musculoskeletal conditions since March 2020 in part to increased stress.

“People have been taken away from their normal routines, the news is hard to watch…the pain they are experiencing in some cases is secondary to their worries,” notes Dr. Robert Hayden, DC, PhD, an ACA member who practices in Griffin, Ga.

Dr. Hayden explains that during stressful times the body secretes cortisol, epinephrine and other brain chemicals that can cause our muscles to tighten, which can inhibit range of motion and lead to pain.

Keep Moving

The good news is that there is a natural remedy to help alleviate that stress: physical activity.

“Even 20 minutes of walking is a benefit,” notes Dr. Hayden. “If the gym is not your thing, go around the block, go to a walking track or just walk through a building and make laps.”

Taking into account the mind-body-spirit connection, he suggests people also find a time of the day they enjoy and take in the sights as they walk—the nature, animals, the stars at night. These things remind us that “there are bigger things than us,” he says.

Also consider wearing a pedometer or downloading an app to keep track of your steps. This way you can track your activity from day to day and recognize when you may not be getting your usual amount of physical activity. The Centers for Disease Control and Prevention recommends adults get 150 minutes of moderate intensity physical activity per week, which can be broken down to 30 minutes five days a week.

Stretch Out the Stress

Prolonged movement benefits not only our muscles and joints, but also contributes to the health of our cardiovascular system by helping to keep blood pressure down and our heart rate up, notes Dr. Hayden, who practiced as a cardiac nurse before becoming a doctor of chiropractic. Smaller movements may not affect our cardiovascular system as significantly, but they do help in other ways. Dr. Hayden says simply stretching can release stress from our muscles and joints.

To get a good stretch, you need only to stand facing your kitchen counter, with your hands on the counter, and then squat down slowly and lean forward. “Use the hips as leverage to open muscles in the lower back,” Dr. Hayden explains. With your hands still positioned on the counter, you also get a nice stretch in the shoulders during the squat.

Yoga is a great option for stretching, too. Dr. Hayden recommends chair yoga for those who may not be able to do yoga standing or on a mat.

Using rubber therapy bands for stretching is another good option. Some can be anchored, so you can pull or push and do resistance training with them as well.

Nutritional Considerations

Dr. Hayden advises patients who experience stress and muscle pain to stay well hydrated (water is best), make sure they are getting adequate amounts of vitamin D3, and avoid eating too many processed carbohydrates.

Vitamin D3 acts as a hormone in the body and is important for the health of bones, the immune system, and even prevention of Alzheimer’s disease, explains Dr. Hayden. “I typically recommend to patients 5,000 international units of vitamin D3 daily. Along with this vitamin, it is important to get enough rest. The action of vitamin D3 can be inhibited if your cortisol levels are high. Cortisol levels increase with irregular sleep patterns and may inhibit the action of this important vitamin.”

Consumption of too many processed carbohydrates (e.g., added sugars and white flour products) will lead to high triglycerides and elevated cholesterol. “These are risk factors in cardiovascular disease. Additionally, consumption of more [processed] carbohydrates than you can use is like a car that has too much fuel and stores it. Eventually, the car gets really heavy and may overload the engine. Increased body weight causes muscles to have to work harder, including the heart.”

So, watch the processed carbs and keep moving and stretching to keep muscle stress in check. Every time you use a muscle, it maintains its strength, facilitates circulation, and expels metabolic waste products.

Reviewed by the ACA Editorial Advisory Board. Credits: https://handsdownbetter.org/your-muscle-and-joint-pain-might-be-caused-by-stress/

Physical Activity Offers Benefits to Our Mental Health

This National Chiropractic Health Month, American Chiropractic Association (ACA) members and chiropractors nationwide are encouraging people to “Keep Moving!” by striving to add more movement to their daily lives. Regular movement has more than just physical benefits, though. Learn how physical activity can also benefit your mental health.

There is a growing body of research on the benefits of physical activity to a person’s mental health and overall well-being.

Research shows that general fitness has a positive effect on the brain and that resistance and aerobic exercises may also enhance mood.1 Studies even suggest that physical activity can play a role in managing mild mental health conditions such as anxiety and depression.2

Physical activities may produce additional benefits that contribute to our mental wellness in the form of reducing stress, improving sleep, increasing mental alertness, and enhancing confidence.

Reduce Stress

Physical activities or daily exercises lower the body’s stress hormone levels and stimulate endorphin production.3 Endorphins are brain chemicals known to be the body’s natural pain killer and mood booster.

The Centers for Disease Control and Prevention (CDC) notes that physical activities can help reduce short-term anxiety in adults.4

Exercise also stimulates communication between your sympathetic and central nervous system, resulting in an improved response to stress.5

Improve Sleep

Physical activity has several positive affects on sleep. Aerobic exercises have been shown to enhance a person’s slow-wave or deep sleep. This type of sleep encourages body and mind rejuvenation.6

Doing physical activities also increases body temperature, resulting in a calmer mind and a more well-regulated circadian rhythm.5

Since exercise is known to help reduce weight gain, it can also help reduce symptoms of obstructive sleep apnea, a condition when breathing stops involuntarily during sleep.7

Increase Mental Alertness

Staying active induces oxygen and nutrient delivery to various brain tissues that help you stay focused and enhance your concentration.5 Physical activity also stimulates the process of neurogenesis or new brain cell production.8

Enhance Confidence

Regular physical activity can increases your stamina and strength and may even enhance your self-image. Many people experience a self-esteem boost with associated weight loss that may result from regular work outs.

Following an exercise routine is also a great way to practice discipline. It encourages you to have a sense of control over your body.

Physical Activities That Can Boost Mental Health

According to the Mental Health Foundation, doing moderate-intensity physical activities is recommended for adults.9 You should strive do these exercises weekly for about 30 minutes a day.
To get started on a fitness regimen, decide what type of physical activity you would like to engage in. It may be a task that you do every day at home or exercises that you can do with friends or family. Below are some examples of physical activities you can do to improve physical and mental wellness:

  • Engaging in sports
  • Brisk walking
  • Jogging
  • Swimming
  • Doing chores
  • Gardening
  • Cycling
  • Stretching
  • Dancing

Consider your current physical health when you do these activities. Talk to your doctor before starting an exercise regimen, especially if you have health conditions or other concerns.

Reviewed by the ACA Editorial Advisory Board. Credits: https://handsdownbetter.org/physical-activity-offers-benefits-to-our-mental-health/

Avoid Pain with the Right Backpack

Back pain is pervasive among American adults, but they are not alone: Young children are suffering from back pain much earlier than previous generations, and the use of overweight backpacks is a contributing factor for some, according to the American Chiropractic Association (ACA).

“In my own practice, I have noticed an increase in the number of young children who are complaining about back, neck and shoulder pain,” said ACA member Dr. Scott Bautch, who practices in Wausau, Wis., and is president of ACA’s Council on Occupational Health. “The first question I ask these patients is, ‘Do you carry a backpack to school?’ Almost always the answer is ‘yes.’”

This back pain trend among young people isn’t surprising when you consider the disproportionate amounts of weight they carry in their backpacks—often slung over just one shoulder. Surveys show children today carry everything from books, laptops and school supplies to sports uniforms, shoes and water bottles in their backpacks at any given time.

One study examining the impact of backpacks on children found that over 70% of children surveyed had a backpack that exceeded the recommended 10% of their body weight. Of these children, 32% complained of back pain.

Another study on backpack weight and schoolchildren’s posture showed that head and spinal posture were affected by backpack weight, with heavier backpacks causing a child’s head and spine to bend farther forward.

What Can You Do?

Dr. Bautch suggests using an ergonomically designed backpack. He offers parents the following tips on choosing the right backpack for their child and wearing it properly:

  • Make sure your child’s backpack, when packed, weighs no more than 10 percent of their body weight. A heavier backpack will cause your child to bend forward to support the weight on the back, rather than the shoulders.
  • The backpack should never hang more than four inches below the waistline. A backpack that hangs too low increases the weight on the shoulders, causing your child to lean forward when walking.
  • A backpack with individualized compartments helps in positioning the contents most effectively. Make sure that pointy or bulky objects are packed away from the area that will rest on your child’s back.
  • Bigger is not necessarily better. The more room there is in a backpack, the more your child will carry and the heavier the backpack will be.
  • Urge your child to wear both shoulder straps. Lugging the backpack around by one strap can cause the disproportionate shift of weight to one side, leading to neck and muscle spasms, as well as low back pain.
  • Wide, padded straps are very important. Non-padded straps are uncomfortable and can dig into your child’s shoulders.
  • The shoulder straps should be adjustable so the backpack can fit to your child’s body. Straps that are too loose can cause the backpack to dangle, causing spinal misalignment and pain.
  • If the backpack is still too heavy, talk to your child’s teacher. Ask if your child could leave the heaviest books or items at school and bring home only lighter hand-out materials or workbooks.
  • Roller packs—or backpacks on wheels—should be used cautiously and on a limited basis by only those students who are not physically able to carry a backpack. They present their own risks if they clutter hallways, potentially resulting in dangerous trips and falls.

Chiropractic Care Can Help

If you or your child experiences any pain or discomfort resulting from backpack use, call your chiropractor. Doctors of chiropractic are licensed and trained to diagnose and treat patients of all ages. In addition, chiropractors can recommend ­­exercises designed to help children develop strong muscles, along with instruction in good nutrition, posture and sleeping habits. Credits: https://handsdownbetter.org/avoid-pain-with-the-right-backpack/

Walking: Therapy for the Body and Mind

 By Dr. Kelli Pearson 

I love to talk about walking. You can drastically improve your body’s health by walking. It should be a staple for wholehearted living.  

I once knew a middle-aged couple who found themselves exhausted, 90 pounds overweight, and hopeless. The wife found some old tennis shoes and grabbed her husband’s hand, and day after day they walked together. The first day, they marched one block. But slowly, over three months, they were walking one hour a day, and both had lost 40 pounds. By the end of the year, each had lost 90 pounds. If you ever doubt that doing the right thing day after day will make a difference, stop that! 

There are four basic concepts I want to share about the art of walking. They are easy to understand, and you can start today:  

Heel-Toe 

When you’re walking, focus on the heel and then toe contact as you stride forward, thinking of maximally bending the ankle of the foot in the back. Your mantra when you’re walking will include four statements, the first of which is “heel-toe.” 

Second, though maybe just as important as the first point, is that when you walk, you must be pushing yourself forward, rather than what most of us dofall forward. If you are watching a jogger or sprinter, you will see that they are leaning forward, recognizing a fall isn’t forthcoming because a runner’s feet are quickly going to be back underneath them. However, when you are walking, you should be able to maintain an erect posture and be propelled forward by the strength of your gluteal muscles. Your butt becomes your engine. 

Glutes Go 

When walking, you want to feel your butt muscles contract. As you propel yourself forward, try to feel your gluteal muscle on the right side while you are reaching out with your left leg. If it were not for your right gluteal, you wouldn’t have the power to propel yourself forward in the first place. Instead of those muscles going along for the ride, you should feel them tighten and contract as the pushing motor takes charge. Getting your butt in gear is a win-win situation, as strong gluteal muscles allow robust locomotion, but they also protect the lower back and hips from injury. More importantly, this will enable you to walk upright and not let gravity get the best of you. So as you walk, you will add two more words to your walking mantra“Glutes go.” 

Lead with Your Heart 

The third point is my absolute favorite, and that is the concept of “leading with your heart.” By that, I mean your heart should be the first thing that enters the room—most importantly, in front of your head. Think about lifting your chest toward the sky a little bit and then entering the room with your heart first. Not only will you have better posture, but you will be standing straighter, energetically, and something beautiful will happen in the room. 

Arms Apart 

The fourth concept focuses on the connection between your legs and arms. If you are an elite sprinter, you pay very close attention to how your arm moves with your opposite leg. Likewise, when you are walking and you step forward with your left leg, your left arm should automatically swing behind you, and the converse is true. This focus improves your ability to maintain an upright position, makes it easier to land on your heel and push forward by contracting your gluteals, and increases the fluidity of your shoulder girdle. 

Mostly, you want to be able to rotate around your thoracic spine as your arms swing back and forth; walking becomes a rotational exercise to enliven the thoracic spine. Our challenge is we often have lots of stuff in our hands, so our arms can’t swing, or one hand is holding the cell phone to the ear and the other hand in stuffed in the pocket. We are just not moving our arms and shoulders, but our heads are facing down, so the heart passes the threshold in second place. Because we tend to be ahead of our center gravity, we are falling forward and not using our gluteal muscles. The heel-toe phenomenon gets ignored, and we end up plodding hard with the heel and toe, creating foot and knee pain to boot. So the last piece of information that you keep in mind with walking is “arms apart.” 

Walking Mantra 

The walking mantra has a little rhyme to it for easier useHGLAHeel-toe…glutes go…leading heart…arms apart!” 

If you follow this mantra, when you come back from your walk you will likely have a sense of possibility, and even a bit more peace that probably did not exist before the walk. I love walking alone, as I feel like I’m meditating, releasing crazy thoughts, imagining my next steps in life, taking the time to hear my solutions, or remembering to be thankful.  

Dr. Kelli Pearson is an ACA member and the author of “Eight Minutes to Ageless: The Manual on Maturing That You’ve Never Read—but It’s Not Too Late.” She has been a chiropractic physician for nearly four decades. Her mission as a health care provider is to figure out how to provide the right care at the right time. Her book focuses on a minimalistic approach, teaching the reader how to put in very little time each day to live a longer and happier life. 

Reviewed by the ACA Editorial Advisory Board. Credits: https://handsdownbetter.org/walking-therapy-for-the-body-and-mind/

Planting the Seeds for Gardening Health

Spring is here! The weather is warm and the leaves are green, which means many people will spend more time outside planting bulbs, mowing the lawn and pulling weeds. Gardening can provide a great workout, but with all the bending, twisting, reaching, and pulling, your body may not be ready for exercise of the garden variety.  

It is important to stretch your muscles before reaching for your gardening tools. The back, upper legs, shoulders, and wrists are all major muscle groups affected when using your green thumb.  

“A warm-up and cool-down period are as important in gardening as they are for any other physical activity,” said Scott Bautch, DC, of the American Chiropractic Association’s (ACA) Council on Occupational Health. “Performing simple stretches during these periods will help alleviate injuries, pain and stiffness.”  

Garden Fitness Stretches  

Try the following stretches to help alleviate muscle pain after a day spent in your garden:  

  1. Before stretching for any activity, breathe in and out, slowly and rhythmically; do not bounce or jerk your body, and stretch as far and as comfortably as you can. Do not follow the no pain, no gain rule. Stretching should not be painful.  
  2. While sitting, prop your heel on a stool or step, keeping the knees straight. Lean forward, keeping the spine in alignment (no bending or slumping), until you feel a stretch in the back of the thigh or the hamstring muscle. Hold this position for 15 seconds. Do this once more and repeat with the other leg. 
  3. Stand up, balance yourself, and grab the front of your ankle from behind. While keeping your spine in alignment, pull your heel toward your buttocks and hold the position for 15 seconds. Do this again and repeat with the other leg.  
  4. While standing, weave your fingers together above your head with the palms up. Lean to one side for 10 seconds, then to the other. Repeat this stretch three times.  
  5. Do the “Hug your best friend.” Wrap your arms around yourself and rotate to one side, stretching as far as you can comfortably go. Hold for 10 seconds and reverse. Repeat two or three times. 

Finally, be aware of your technique and your body’s form and posture while gardening. Kneel, do not bend, and alternate your stance and movements frequently.  

Reviewed by the ACA Editorial Advisory Board. Credits: https://handsdownbetter.org/planting-the-seeds-for-gardening-health/

Prevent Neck Pain with a Well-fitted Mask

If you’ve noticed aches and pain in your neck, shoulders, and upper back during the COVID-19 pandemic, you are not alone. Some American Chiropractic Association (ACA) members report that their patients who wear protective masks for long hours are frequently experiencing these common musculoskeletal conditions.

Some believe the reason behind the pain, in addition to increased stress, is that masks can limit the lower field of vison—particularly if they are not well fitted—causing people to tuck in their chins, shift their body position and hold their necks and posture stiffly to maintain a line of sight.

“Teachers, health care workers, retail and factory workers, and even students have reported jaw pain, neck stiffness, upper back pain, headaches and eye tension,” confirmed Dr. Leo Bronston, an ACA member who practices in Onalaska, Wisc. “They are moving differently and holding awkward positions to accommodate their face coverings.”

“Protective masks, while necessary, can add to the already heighted tension of the COVID-19 era by causing people to force their heads and necks further forward or side-to-side to view their tasks,” said Dr. Scott Donkin, an ACA member who practices in Lincoln, Neb. “A pattern arose among my patients that I experienced myself: neck and upper back pain with stiffness that increased throughout the workday.”

If you experience aches and pain after wearing a protective mask for long periods, Dr. Bronston and Dr. Donkin recommend a few simple steps to help improve vision and prevent musculoskeletal strain:

  1. Awareness first: Be aware of your head, neck, shoulder, arm and body positions while wearing your mask. Try to move as normally as possible.
  2. Take a close look at the mask you are wearing to identify obstructions in your visual field that could be making you compensate by unnaturally shifting your head, neck or body posture. Try out different masks until you find one that stays in place, covering the mouth and nose without obstructing vision. Use masks with adjustable elastic or ties so they are snug but not too tight.
  3. Position your mask for maximum protection while optimizing your posture and movements. Fit your mask closely to the contour of the bridge of your nose as well as your cheeks.  This will minimize reduction in your visual field.
  4. Take frequent “unwinding” breaks to lean back, move and stretch in the opposite direction to relieve cumulative tension or pressure. Try to flex the jaw, neck, shoulders and upper spine.
  5. When possible, take a walk outside to relieve stress.

For more information on musculoskeletal health and wellness, visit the American Chiropractic Association’s consumer website, HandsDownBetter.org.

Reviewed by the ACA Editorial Advisory Board. Credits: https://handsdownbetter.org/prevent-neck-pain-with-a-well-fitted-mask/

The Value of Health, Chiropractic Explanation

The Value of Health, Chiropractic Explanation

Get Healthy and Pain Free with Chiropractic Adjustments

Chiropractic is a health care profession that focuses on disorders of the musculoskeletal and nervous systems, and the effects of these disorders on general health. Doctors of chiropractic—often referred to as DCs, chiropractors or chiropractic physicians—practice a drug-free, hands-on approach to health care that includes patient examination, diagnosis and treatment. In addition to their expertise in spinal manipulation/adjustment, doctors of chiropractic have broad diagnostic skills and are also trained to recommend therapeutic and rehabilitative exercises, as well as to provide nutritional, dietary and lifestyle counseling.

For Acute and Chronic Pain Chiropractic Success and Research

Patients who saw a chiropractor as their initial provider for low back pain (LBP) had 90% decreased odds of both early and long-term opioid use.
Kazis et al. (2019), BMJ Open

“Given that most patients with acute or subacute low back pain improve over time regardless of treatment, clinicians and patients should select nonpharmacologic treatment with superficial heat (moderate-quality evidence), massage, acupuncture, or spinal manipulation (low-quality evidence). If pharmacologic treatment is desired, clinicians and patients should select nonsteroidal anti-inflammatory drugs or skeletal muscle relaxants (moderate-quality evidence).”
American College of Physicians (2017)

“For patients with chronic low back pain, clinicians and patients should initially select nonpharmacologic treatment with exercise, multidisciplinary rehabilitation, acupuncture, mindfulness-based stress reduction (moderate-quality evidence), tai chi, yoga, motor control exercise, progressive relaxation, electromyography biofeedback, low-level laser therapy, operant therapy, cognitive behavioral therapy, or spinal manipulation (low-quality evidence).”
American College of Physicians (2017)

“Many treatments are available for low back pain. Often exercises and physical therapy can help. Some people benefit from chiropractic therapy or acupuncture.”
Goodman et al. (2013), Journal of the American Medical Association

“Chiropractic Manipulative Therapy in conjunction with standard medical care offers a significant advantage for decreasing pain and improving physical functioning when compared with only standard care, for men and women between 18 and 35 years of age with acute low back pain.”
Goertz et al. (2013), Spine

In Comparison to Other Treatments
Chiropractic users had 64% lower odds of receiving an opioid prescription than non users.
Corcoran et al. (2019) Pain Medicine

The results of a clinical trial showed that chiropractic care combined with usual medical care for low back pain provides greater pain relief and a greater reduction in disability than medical care alone. The study, which featured 750 active-duty members of the military, is one of the largest comparative effectiveness trials between usual medical care and chiropractic care ever conducted.
Goertz et al. (2018) JAMA Open Network

“Manual-thrust manipulation provides greater short-term reductions in self-reported disability and pain compared with usual medical care. 94% of the manual-thrust manipulation group achieved greater than 30% reduction in pain compared with 69% of usual medical care.”
Schneider et al (2015), Spine

“Reduced odds of surgery were observed for…those whose first provider was a chiropractor. 42.7% of workers with back injuries who first saw a surgeon had surgery, in contrast to only 1.5% of those who saw a chiropractor.”
Keeney et al (2012), Spine

Cost Effectiveness
Findings from a study utilizing data from the North Carolina State Health Plan collected between 2000-2009 show that care by a doctor of chiropractic (DC) alone or DC care in conjunction with care by a medical doctor (MD) incurred “appreciably fewer charges” for uncomplicated lower back pain than MD care with or without care by a physical therapist.
Hurwitz et al. (2016), Journal of Manipulative and Physiological Therapeutics

For Headaches
“Six to eight sessions of upper cervical and upper thoracic manipulation were shown to be more effective than mobilization and exercise in patients with cervicogenic headache, and the effects were maintained at 3 months.”
Dunning et al. (2016) BMC Musculoskeletal Disorders

“There was a linear dose-response relationship between spinal manipulative therapy (SMT) visits and days with cervicogenic headache (CGH). For the highest and most effective dose of 18 SMT visits, CGH days were reduced by half and about 3 more days per month than for the light-massage control.”
Haas et al. (2018) Spine

“On average, spinal manipulative therapy plus home exercise and advice (HEA) resulted in better clinical outcomes and lower total societal costs relative to supervised rehabilitative exercise plus HEA and HEA alone… .”
Leininger et. al. (2016) Spine

For Neck Pain
In a study funded by NIH’s National Center for Complementary and Alternative Medicine to test the effectiveness of different approaches for treating mechanical neck pain, 272 participants were divided into three groups that received either spinal manipulative therapy (SMT) from a doctor of chiropractic (DC), pain medication (over-the-counter pain relievers, narcotics and muscle relaxants) or exercise recommendations. After 12 weeks, about 57 percent of those who met with DCs and 48 percent who exercised reported at least a 75 percent reduction in pain, compared to 33 percent of the people in the medication group. After one year, approximately 53 percent of the drug-free groups continued to report at least a 75 percent reduction in pain; compared to just 38 percent pain reduction among those who took medication.
Bronfort et al. (2012), Annals of Internal Medicine

Care for Seniors
Older Medicare patients with chronic low back pain and other medical problems who received spinal manipulation from a chiropractic physician had lower costs of care and shorter episodes of back pain than patients in other treatment groups. Patients who received a combination of chiropractic and medical care had the next lowest Medicare costs, and patients who received medical care only incurred the highest costs.
Weeks et al (2016), Journal of Manipulative and Physiological Therapeutics

“This study provides evidence of a protective effect of chiropractic care against 1-year declines in functional and self-rated health among Medicare beneficiaries with spine conditions, and indications that chiropractic users have higher satisfaction with follow-up care and information provided about what is wrong with them.”
Weigel et. al. (2014) Journal of Manipulative and Physiological Therapeutics

Senior Care and Medicare
Older Medicare patients with chronic low back pain and other medical problems who received spinal manipulation from a chiropractic physician had lower costs of care and shorter episodes of back pain than patients in other treatment groups. Patients who received a combination of chiropractic and medical care had the next lowest Medicare costs, and patients who received medical care only incurred the highest costs.
Weeks et al (2016), Journal of Manipulative and Physiological Therapeutics

For Low Back Pain
Low back pain initiated with a doctor of chiropractic (DC) saves 20 to 40 percent on health care costs when compared with care initiated through a medical doctor (MD), according to a study that analyzed data from 85,000 Blue Cross Blue Shield (BCBS) beneficiaries in Tennessee over a two-year span. The study population had open access to MDs and DCs through self-referral, and there were no limits applied to the number of MD/DC visits allowed and no differences in co-pays. Researchers estimated that allowing DC-initiated episodes of care would have led to an annual cost savings of $2.3 million for BCBS of Tennessee. They also concluded that insurance companies that restrict access to chiropractic care for low back pain treatment may inadvertently pay more for care than they would if they removed such restrictions.
Liliedahl et al (2010), Journal of Manipulative and Physiological Therapeutics

Articles and Videos source: https://www.acatoday.org/research/evidence-in-action/

The American Chiropractic Association and Palmer College of Chiropractic partnered to provide the following series of articles and videos that translate how the findings of research studies and other evidence can be applied in clinical practice.

Sensitization (Part 1): Characteristics and Implications
By Anna-Marie Schmidt, MM, DC, and Robert Vining, DC, DHSc

Sensitization (Part 2): Management Strategies
By Anna-Marie Schmidt, MM, DC, and Robert Vining, DC, DHSc

“Chronic Pain: Screening for Potential Psychological Factors”
By Anna-Marie Schmidt, MM, DC, and Robert Vining, DC, DHSc

“Best Practice Recommendations: Translating Evidence Into Action”
By Anna-Marie Schmidt, MM, DC, and Robert Vining, DC, DHSc

“Social Factors: A Sometimes-overlooked Opportunity”
By Anna-Marie Schmidt, MM, DC, and Robert Vining, DC, DHSc

“Developing Person-centeredness: A Continual Process”
By Anna-Marie Schmidt, MM, DC, and Robert D. Vining, DC, DHSc

“Choosing Outcomes Assessments for Back Pain”
By Kara Shannon, DC, and Zacariah Shannon, DC, MS

“Improving Interprofessional Communication”
By Heather Mai-Roecker, DC, ARNP, and Christopher B. Roecker, DC, MS

“Collaboration for Low Back Pain Treatment in Older Adults”
By Zacariah Shannon, DC, MS
> Listen to the author discuss the article in this video.

“Does Spinal Manipulation Affect Central Nervous System Pain Mechanisms?”
By Zacariah Shannon, DC, MS, Robert Vining, DC, and Stephen Onifer, PhD
> Listen to the author(s) discuss the article in this video.

“Enhancing a Biopsychosocial Approach”
By Robert Vining, DC, and Yasmeen Khan, DC

“Interpreting ‘Quality’ and ‘Strength’ in a Practice Guideline”
By Robert Vining, DC, and Zacariah Shannon, DC, MS

Choose the Right Backpack

If your child experiences any pain or discomfort, call your chiropractor. Doctors of chiropractic are licensed and trained to diagnose and treat patients of all ages. In addition, chiropractors can recommend ­­exercises designed to help children develop strong muscles, along with instruction in good nutrition, posture and sleeping habits.

In today’s age of health and fitness, more and more kids are involved in sporting activities. Although being part of a football, soccer or Little League team is an important rite of passage for many children, parents and their children could be overlooking the importance of proper nutrition and body-conditioning needed for preventing injuries on and off the playing field.

Without proper preparation, playing any sport can turn into a bad experience. There are structural and physical developmental issues that need to be taken into consideration before children undertake certain sports.

Highly competitive sports such as football, gymnastics and wrestling follow rigorous training schedules that can be potentially dangerous to an adolescent or teenager. The best advice for parents who have young athletes in the family is to help them prepare their bodies and to learn to protect themselves from sports related injuries before they happen.

Proper nutrition and hydration are also extremely vital. While an ordinary person may need to drink eight to ten 8-ounce glasses of water each day, athletes need to drink even more than that for proper absorption. Breakfast should be the most important meal of the day. Also, eating a healthy meal two to four hours before a practice or a game and another within one to two hours after a game or practice allows for proper replenishment and refuels the body.

The following tips can help ensure your child does not miss a step when it comes to proper fitness, stretching, training and rest that the body needs to engage in sporting activities.

Encourage your child to:

  • Wear the proper equipment. Certain contact sports, such as football and hockey, can be dangerous if the equipment is not properly fitted. Make sure all equipment, including helmets, pads and shoes fit your child or adolescent. Talk to your child’s coach or trainer if the equipment is damaged.
  • Eat healthy meals. Make sure your young athlete is eating a well-balanced diet and does not skip meals. Avoid high-fat foods, such as candy bars and fast food. At home, provide fruit rather than cookies, and vegetables rather than potato chips.
  • Maintain a healthy weight. Certain sports, such as gymnastics, wrestling and figure skating, may require your young athlete to follow strict dietary rules. Be sure your child does not feel pressured into being too thin and that he/she understands that proper nutrition and caloric intake is needed for optimal performance and endurance.
  • Drink water. Hydration is a key element to optimal fitness. Teenage athletes should drink at least eight 8-ounce glasses of water a day. Younger athletes should drink five to eight 8-ounce glasses of water.
  • Avoid sugar-loaded, caffeinated and carbonated drinks. Sports drinks are a good source of replenishment for those kids engaged in long duration sports, such as track and field.
  • Follow a warm-up routine. Be sure your child or his/her coach includes a warm-up and stretching session before every practice, game or meet. A slow jog, jumping rope and/or lifting small weights reduces the risk of torn or ripped muscles. Flexibility is key when pushing to score that extra goal or make that critical play.
  • Take vitamins daily. A multi-vitamin and Vitamin C are good choices for the young athlete. Vitamin B and amino acids may help reduce the pain from contact sports. Thiamine can help promote healing. Also consider Vitamin A to strengthen scar tissue.
  • Avoid trendy supplements. Kids under the age of 18 should avoid the use of performance-enhancing supplements, such as creatine. Instead, they should ask their coach or trainer to include weekly weight training and body-conditioning sessions in their workout.
  • Get plenty of rest. Eight hours of sleep is ideal for the young athlete. Lack of sleep and rest can decrease performance. Sluggishness, irritability and loss of interest could indicate that your child is fatigued.