All posts by sikorskychiro

Sleep and Strength

I post a lot about sleep. Sleep is one of the easiest things you can do to improve your strength. Sleeping 7-8 hours a night improve your brain function, immune system, increase your life span.

The Study: Relationship between sleep and muscle strength among Chinese university students: a cross-sectional study              

 The Facts: 

a. “Poor sleep quality and short sleep duration are associated with an increased risk for muscle mass reduction.” 

b. The authors noted that a previous study had suggested that short sleep duration was associated with increased inflammation in adolescents. 

c. They also indicate that sleep disruption was associated with impaired secretion of insulin-like growth factor-1. 

d. Additionally they note that increased inflammation is a risk for lower muscle strength and that insulin-like growth factor-1 modulates both muscle mass and muscle function.  

e. They also note previous studies showing a relationship between muscle mass and sleep.  

f. This study examined both sleep quality and duration and their relationship to muscle strength.  

g. The subjects were 10,125 female and male university students. 

h. Strength was assessed using a hand grip dynamometer. 

i. Sleep quality and length were assessed with self-reporting. 

j. “…a positive association between sleep quality and muscle strength was observed in both male and female students.” 

k. Male subjects who were sleeping 6 hours were measurably weaker than those who slept 7 to 8 hours. 

l. No significant difference was noted between those men who slept 7 to 8 hours and those who slept more than 8 hours. 

M. In women, although there was an association between sleep quality and strength there was not a significant association between sleep duration and strength. 

 Take Home:

Sleep quality and duration are both factors that can affect muscular function however, the exact ways in which sleep disruptions may impact strength seem to differ between men and women.   

Link to Full Text:

Sitting Posture and Respiratory Function


The answer is yes. This study showed pelvic position could effect how well a person can fill their lung while breathing.

The study showed as a person posture become less optimum, there lungs did not fill as well.

The upper thoracic spine level showed increased anterior tilting at 10–30° posterior pelvic tilt sitting. This was measured (spirometry) with a device that measure how much air is expelled during a cycle of breathing.

Respiratory Function using spirometry was significantly reduced at 30° posterior pelvic tilt sitting. Also know as sitting in a slouched posture. Than at 0° posterior pelvic tilt sitting.  Sitting up straight.

The authors posit that respiratory impairment may be due to changes in rib angles in PPTS which restrict thoracic excursion during respiration as well as compression of internal organs and resulting restriction of diaphragm motion.

Can Being healthier proctect you from viruses?

The Study: Metabolic Syndrome and Viral Pathogenesis: Lessons from Influenza and Coronaviruses.

This study showed that the unhealthy people classified by have metabolic syndrome where more easy affected by viruses. What is Metabolic syndrome (MetS)? Mets is a cluster of metabolic disorders that can lead to serious deterioration of health. 

There are key features of Metabolic Syndrome (Presence of any three is diagnostic):

Obesity is strongly linked to chronic low grade inflammation created by the secretion of cytokines (think “cytokine storm” here) from excess fat tissue.  Chronic state of inflammation “dampens antiviral immune responses” and results in a more severe progression. Type 2 DiabeteType 2: diabetes impairs host immunity, enhances the severity of influenza virus infection and death, triples the rate of hospitalization and quadruples the likelihood of ICU admissions, Hypertension (high blood pressure) One study in Wuhan reported that nearly 20% of hospitalizd COVID-19 patients suffered documented heart damage. Of these, more than 50% had a prior history of hypertension Insulin resistance (pre diabetes), Increased waist circumference: Men over 40″ and women over 35

The metabolically challenged patient also provides a host environment in which viruses are able to more easily evade the body’s normal autoimmune responses.   

Although most of us are familiar with the increased risk factors posed by various comorbidities like obesity and diabetes, we are probably less familiar with the specific ways in which underlying metabolic disease actually influences the course of viral infections. 

Metabolic Syndrome now affects up to 31% of all people worldwide, is associated with a doubling of heart disease, cerebrovascular disease and a 1.5 fold increase in the risk of all-cause mortality. Up to 40 million children under age 5 are now considered seriously overweight or obese.

Now is the time to start improving your life and health. If you need help or direction call the office make an appointment and sit down with Dr. Steve and start today making yourself better.

Pulling your leg: When muscle strains are no joke!

A muscle strain commonly referred to as a “pulled muscle” is a muscular injury that occurs when a muscle is stretched or torn1.  This can occur during high exertion activities such as sports and activities2,3, heavy lifting, repetitive work tasks, or even prolonged posture like watching a movie marathon.

Muscles are comprised of bands and bundles of soft tissue fibers that contract and elongate together.1,3  Take a pile of rubber bands and lay them out side-by-side.  Practice bending and stretching the bands together.  Our muscles work very similarly with stretch and tension! 

Ultimately, muscles are responsible for body movement.  When a muscle contracts, it can move other parts of the body or help us interact with our environment, like bending over to tie a shoe. 

Muscle strains affect the integrity of the muscle fibers. They can occur during three scenarios: when a muscle is stretched beyond its limits, when a muscle is forced to contract too strongly, or when a muscle remains in a prolonged position for an extended amount of time.1,3,4,5,6

Muscle strains can also be acute, such as those associated with a car accident, or chronic over time with repetitive motions, like coughing due to prolonged illness.1,3  Lots of activities can cause a muscle strain because of our everyday dependence on muscles!

Some muscle strains are minor and usually go away with rest.1,6  An example of this is feeling sore from lifting furniture.  Lifting requires our muscles and lifting something too heavy can result in small muscle fiber tears. Typically, muscle fiber tears that occur from healthy exertion heal quickly, and the muscle remains intact and whole.  However, muscle strains can also be significant and result in large tears, bruising, and even reduced movement or loss of function.1,2,3,6  Use that same bundle of rubber bands from earlier, cut several in half, or even break most of them by overstretching.  Your pliable bundle cannot stretch or bend effectively, if at all, and if rubber bands could feel pain – they would at this point!

What does a muscle strain feel like? 

One way to describe the discomfort of a muscle strain is like a cramp or spasm.3  Muscle strains vary in discomfort from general tenderness or achy feelings to sharp pain and muscle pain that occurs with contraction of the muscle.  According to Harvard Health3, a person should also look for:

  • Swelling, bruising, or discoloration.
  • Pain that increases with movement and decreases with rest.
  • Decreased movement and/or loss of muscle strength.
  • A “pop” feeling in the muscle at the time of injury.
  • A gap, dent, or other defects in the muscle that was not there before.

One or more of these signs may indicate a muscle strain.

Are all muscle strains the same? 

Muscle strains can be divided into three categories of severity3,7:

  • Grade I strain.  This is a mild strain with only a few small tears in the muscle fibers.  It is often self-resolving, meaning the discomfort goes away on its own in a few hours to a few days.  There is no loss of movement or function of the muscle.
  • Grade II strain.  This is a moderate strain with multiple tears in the muscle fibers. Bruising, uncomfortable and/or diminished movement, and swelling may accompany this injury.  The pain and discomfort are often greater than a Grade I strain and may last several days to severe weeks.  A Grade II muscle strain may go away on its own, or it may need evaluation from a medical professional depending on the severity.
  • Grade III strain.  This significant and severe muscle strain may result in a complete tear in the muscle belly or rip away from a tendon, often accompanied by a “pop” sensation.  This painful level of strain presents with swelling, bruising, discoloration, significant loss of function and movement, and/or even the formation of a “lump” or indented area of the muscle if it tears from where it was previously attached.  This injury requires a medical evaluation and may need surgery or treatment intervention depending on presentation and impact on regular activities.

As you can see, muscle strains vary in severity and pain — and aren’t as straightforward as a sore low back after moving boxes or “feeling it” after playing a great game of tennis!

How do I decrease my risk of straining a muscle?

Age and different activities have increased risk of developing muscle and soft tissue injuries.1  Although muscle strains are often associated with lifting heavy pianos, contact sports, or taking up a new exercise routine, they can occur with repetitive movements such as stocking a warehouse or small motions like stepping off a curb incorrectly.  Remember that coughing example?  Forceful contractions from excessive or prolonged coughing can strain the small muscles around the ribs and can occur with illnesses like pneumonia or bronchitis. A “Feel better soon” card is very appropriate here!

How to heal a muscle strain?

You can do several things at home as first-line responses to help a strained muscle heal and prevent further injury. If you are in significant pain or your ability to perform routine activities is impacted, then calling your doctor for guidance is the best course of action.

If your discomfort is mild to moderate, avoid activities that increase muscle pain in the affected area until the pain has improved. Over-the-counter medication to reduce inflammation and pain may also help.2,3,6  

If there is bruising or swelling, an ice pack swaddled in a paper towel or thin cloth may help.  Early application of heat is not recommended if there is swelling and pain, but heat can be used when the swelling has lessened.  And, if possible, elevating the affected body part can help reduce swelling.  Compression and elevation of the affected area can also help reduce swelling and improve pain. 2,3,6

Is a chiropractor the right doctor for managing muscle strains?

Absolutely.  If you’re not sure about what step is appropriate to take, call your chiropractor.  An evaluation will determine the extent of muscle injury and if further intervention is required.1,2,3  The doctor can also determine if you need to restrict activities, take days off work, or, depending on the severity, undergo physical therapy and rehabilitation.

Prevention of muscle strains is the best form of treatment. Taking breaks to get up and move can reduce or even eliminate the impact of posture-related strains.2,3  Stretching before and after exercising can help reduce the likelihood of muscle strains, too.3  However, not all muscle strains can be prevented, such as those that occur with contact sports and motor vehicle collisions.  For those, a medical evaluation and treatment are both appropriate and encouraged.
Proper treatment and time usually relieve mild discomfort associated with muscle strains.3,6  Addressing ergonomics and making changes to movement is part of an effective recovery plan.  If repetitive activities or postural stress that caused your muscle strain is part of your job, you may not be able to avoid the activity altogether. Still, your chiropractor can help provide alternate instructions and give stretches and exercises to help alleviate any discomfort.

Common questions about Lower back pain.

Lower Back Pain patients have a lot of the same questions. Here are some of the common questions patient have.

  • Does having back pain mean you will always have weakness in your back ? 
  • Will LBP get progressively worse?
  • Is resting a good idea?
  • Are X-rays or advanced imaging required to get the best medical care for LBP?

Here Is What We Know Know About LBP

  • Too much rest slows recovery. (1)
  • Medication is minimally helpful. (2)
  • Increased activity improves recovery. (3) 
  • Imaging is not helpful for a diagnosis and often leads to a worse prognosis. (4)

There is a knowledge gap between the abundance of research versus patient beliefs concerning low back pain (LBP).

Take home: while being treated for LBP. Is to ask questions, get involved and become well inform to help you recover and prevent future pain.

  1. Williams CM, Maher CG, Latimer J, McLachlan AJ, Hancock MJ, Day RO, et al. Efficacy of paracetamol for acute low-back pain: a double-blind, randomised controlled trial. Lancet. 2014;384(9954):1586–96. 
  2. Shaheed CA, Maher CG, Williams KA, et al. Interventions available over the counter and advice for acute low back pain: systematic review and meta-analysis. J Pain. 2014;15(1):2–15. 
  3. Koes B. Moderate quality evidence that compared to advice to rest in bed, advice to remain active provides small improvements in pain and functional status in people with acute low back pain. BMJ Evid-Based Med. 2010;15(6):171–2. 
  4. Lemmers GPG, van Lankveld W, Westert GP, van der Wees PJ, Staal JB. Imaging versus no imaging for low back pain: a systematic review, measuring costs, healthcare utilization and absence from work. Eur Spine J. 2019;28(5):937–50. 

No longer the bee’s knees: Knee pain

Knee pain is a common issue that affects people of all ages. The knee is a hinge-like structure providing our body with flexibility, support, and a wide range of motion for our legs.1 This weight-bearing joint bears significant stress as we perform our usual routines, and it serves a powerful role in gait (walking patterns) and locomotion (the ability to walk forward).

The knee is the largest joint in the body and comprises a series of bones, ligaments, cartilage, and tendons. The knee is a team player who works with the other parts of the leg to function!  The knee’s proper movement allows us to go for a jog, climb stairs, sit for long periods, and even allows our favorite basketball player to pivot on the court as they line up for that perfect shot at the basketball hoop.

But how does the knee work? What does it do in the body, and is it susceptible to injury? What does it mean if someone has knee pain? Is knee pain treatable? To answer these questions, it is important to understand the structures inside the knee and how they move and protect the joint!

Understanding the anatomy

Your knee joint is a junction of several bones: the kneecap (patella), the shin bone (tibia), and the thigh bone (femur). 

Between the bones is a rubbery, C-shaped cartilage called the meniscus that cushions and protect the bones.2 The meniscus absorbs internal and external forces on the joint. This function lets us jump on trampolines, walk downstairs, and apply our body weight onto the knee without pain. Athletes are prone to injuring the meniscus when too much force is applied to the joint; you may have watched your favorite football player roll into a tackle and injure their meniscus during a game, resulting in several weeks being missed as the player heals.

Another type of cartilage lines the bones of the knee where they connect. This slippery cartilage, called articular cartilage,2, allows for smooth movements of the bones around the knee joint. Articular cartilage protects bone surfaces from rubbing and grating on each other. This soft tissue structure prevents wearing down or degeneration of bony surfaces. You may have heard the phrase “bone on bone” to describe joints; articular cartilage helps prevent this!

Within and surrounding the knee are several important, rope-like ligaments connecting the bones. Several muscles from the pelvis, butt, and hip regions also connect to the knee.  Several small-but-powerful muscles are specific to the knee, too. Lastly, tough, rubbery cords of tissue called tendons connect the muscles to the bones.

C:\Users\anne.maurer\Desktop\NMS 670\Spring 2021\m_jpg0418f1.jpeg

Is the knee prone to injury?

The knee is prone to pain due to wear and stress on the joint. Normal aging, repetitive activity, traumas, and sudden movement can create a knee injury. This is due to the knee’s role in lower extremity (leg) movements and the combination of bone surfaces together.

Not all knee injuries or knee conditions feel the same, either.  Some types of knee pain are described as dull and achy, sharp, burning, pulling, tight, or sore. Knee pain can also feel like a deep aching in the joint or right on top of the skin.

Some injuries that occur to the knee are:

  • Arthritis
  • Fracture 
  • Tendinitis
  • Bursitis
  • Torn knee cartilage 
  • Dislocated kneecap
  • Sprained ligaments
  • Muscle tears 
  • Patellofemoral pain syndrome
  • And more

Problems in the knee can result from trauma or a medical condition.3 A knee injury can also exist without pain!  When the knee is not working properly, inflammation and other symptoms can occur.  You may have symptoms of a knee condition such as clicking, popping, and locking of the knee.  You may notice your knee has decreased overall movement, or specific movements cause discomfort. 

Knee pain may not involve the entire knee, either. Some individuals report having knee pain on one side of the knee. Knee pain can occur in the front, on the back, on the inner or outer sides, or deep within the knee joint. Sometimes pain can prevent proper movement and functioning, such as weight-bearing, on the knee.4 The location of the pain is an important characteristic regarding knee pain treatment.4,5,6

Who is at risk for developing knee pain? Several risk factors increase the likelihood of developing a knee injury. These include increasing age,4,5 being overweight, certain diseases like gout or autoimmune conditions, previous history of injury, lack of exercise, and more.3

When do I see a doctor?

You should make an appointment with a musculoskeletal specialist if you have:

  • Difficulty or loss of ability to walk comfortably on the affected side
  • Knee pain that occurs while resting or at night
  • Injury that causes knee deformity
  • Swelling of the joint or the calf area
  • Knee pain that persists longer than several days
  • Difficulty or loss of ability to bend the knee
  • Signs of infection or inflammation including fever, warmth, swelling, or erythema (redness)
  • Any other unusual symptoms prompting immediate medical attention

How is knee pain treated?

Knee pain and knee injuries are best diagnosed with a proper evaluation and assessment. A doctor of chiropractic is a musculoskeletal specialist and the right person to assess the most common knee conditions.  If the doctor needs more information, he or she may include imaging such as x-rays to visualize bones and joint spaces or an MRI to visualize soft tissues like ligaments and muscles for possible injury.  Many knee diagnoses are based on medical history and physical examination alone! 

Treatment options will depend on the severity, duration, and frequency of the pain and the cause of the condition. Some people seek treatment for knee conditions even without dysfunction to improve movement and quality of life.7,8

Conservative care can be very effective in treating different forms of knee pain. Thankfully, there are many options available to a person.  Conservative care may include specific stretches for muscles and tendons of the knee, joint mobilization, specific exercises to strengthen the surrounding muscles and tendons, hands-on soft tissue work into the muscles and fascia, changes in exercise routine or modifications at work or home, home exercise, and stretching programs, and more.

Suppose your knee pain is due to an injury. In that case, your condition may be co-managed by your doctor with another healthcare professional such as a primary care doctor, orthopedist, or physical therapist.

If you’re experiencing knee pain, it may go away on its own in a few days.  However, if the pain does not go away or it keeps returning, then it’s time to call your doctor of chiropractic and make an appointment for a proper evaluation. 


1. Zeller, J.M., Lynm, C., and Glass, R.M. (2007). Knee Pain. JAMA. 2007;297(15):1740.

2. Netter, Frank H. Atlas of Human Anatomy. 1906-1991. Philadelphia, PA: Saunders/Elsevier, 2014. 

3. “Causes and tips for coping with chronic knee pain.” (2018). Medical News Today. Retrieved March 2021 from

4. Farrokhi, S., Chen, Y. F., Piva, S. R., Fitzgerald, G. K., Jeong, J. H., & Kwoh, C. K. (2016). The Influence of Knee Pain Location on Symptoms, Functional Status, and Knee-related Quality of Life in Older Adults With Chronic Knee Pain: Data From the Osteoarthritis Initiative. The Clinical Journal of Pain, 32(6), 463–470. 

5. Foroughi, N., Smith, R.M., Lange, A.K., Baker, M.K., Fiatarone Singh, M.A., Vanwanseele, B. (2010). Dynamic alignment and its association with knee adduction moment in medial knee osteoarthritis. Knee. Jun;17(3):210-6. 

6. Farrokhi, S., Piva, S.R., Gil, A.B., Oddis, C.V., Brooks, M.M., Fitzgerald, G.K. (2013). Association of severity of coexisting patellofemoral disease with increased impairments and functional limitations in patients with knee osteoarthritis. Arthritis Care Res (Hoboken). Apr;65(4):544-51.

7. Rubin, B.R. (2005). Management of Osteoarthritic Knee Pain. J Am Osteopath Assoc;105:S23–S28.

8. Frese, T., et al. (2013). Knee Pain as the Reason for Encounter in General Practice. International Scholarly Research Notices Hindawi. Retrieved March 2021 from 

Is it Back Pain or a Herniated Disc?

If you are one of 31 million Americans experiencing back pain, neck pain, or low back pain, a “slipped” disc1 or herniated disc may be the cause.

But what exactly is a herniated disc, and how does it become injured?

The spine consists of 24 blocky bones (vertebra) stacked on top of each other in a flexible column that allows our body to move. Between each vertebra sits a soft, rubbery cushion made of cartilaginous fibers and hydrated proteins known as an intervertebral disc2.

Intervertebral disc - Physiopedia

(picture from Google images)

Intervertebral discs act as shock absorbers2 for our spine, much like brake pads in a vehicle. Discs absorb the impact of numerous physical activities: running, bending over, sitting, jumping on a trampoline, and more. Intervertebral discs also absorb physical forces sustained in stationary positions like sitting at a football game or in front of a computer for long periods.

Intervertebral discs are located along the spine in our neck, mid back, and lower back2. They also bend and twist with movements of the spine, allowing our bodies to be flexible.

How do they accomplish this? Intervertebral discs are shaped like jelly donuts with a tough, fibrous outer portion known as the annulus fibrosis and a soft, gel-like2,3 inner portion called the nucleus pulposus. This combination of a more rigid exterior and softer interior allows it to distribute the forces we encounter with our everyday activities and physical exertion – all because this bendable disc absorbs the forces of physics.

How does an injury occur to an intervertebral disc?  Imagine dropping a jelly doughnut onto the sidewalk and stepping on it.

The term “slipped disc,” more accurately known as a bulging or herniated disc, refers to some damage that has occurred to either the annulus fibrosis, the nucleus pulposus, or both3,4.

The damage can be minor – think of a small papercut that heals just fine on its own. Sometimes, the outer portion of the intervertebral disc tears, resulting in large bulges in the annulus fibrosis4,5.  If the tearing and damage to the annulus fibrosis are extensive, the nucleus pulposus may leak out. 

Damage to this tough exterior of the intervertebral disc can also irritate the nerves on the outer third of the annulus fibrosis, causing pain1 and other sequelae to occur.

Compromise to the disc structure is commonly thought to occur from accidents or traumas, but this is not always the case. Although injuries from traumatic accidents like sporting injuries, vehicle collisions, or slips and falls can cause damage to the disc, degeneration, or accumulated wear and tear on the body, it can also cause discs to become more susceptible to injury and damage! Sometimes degeneration occurs from age, but it also can occur naturally.5

Thankfully, the rubbery discs in our spine are a lot stronger than a jelly doughnut!

Although intervertebral discs can be injured, there may not be any symptoms.  Having a disc injury may not always be painful or even result in pain or a loss of function. 

If there is a disc bulge or herniation, surgery is not always necessary6 to relieve the problem, either. Why is this?

Disc bulges can occur naturally in the body without producing any signs or symptoms that they exist. 

It’s when signs and symptoms, such as pain and a decreased ability to perform regular activities, may indicate the need for some intervention.

The mechanism of a disc herniation

The vertebrae and intervertebral discs of the spine surround and protect the spinal cord: the information highway connects the brain to the body’s nerves.  The nerves exiting the spinal cord travel outward, innervating both the left and right sides of our bodies.

Injury to a disc can create a bulge that pinches one of the nerves exiting the spinal cord. This is known as nerve impingement. Signs and symptoms depend on where the disc is located and whether the disc bulge or injury is pressing on a nerve.

If this is the case, depending on where the pinched nerve is in the spine, it can result in pain, weakness, or odd sensations called paresthesia in an arm or leg!

Signs of a disc herniation causing nerve impingement include7:

  • Arm or leg pain. If pain is left in the upper or lower extremities, it is usually only on one side. 
    • A disc herniation in the neck may cause pain and discomfort in the shoulder and arm. 
    • If the disc herniation is in the lower back, it may cause pain and discomfort along the beltline, thigh, and even into the foot. 
    • This pain can feel sharp or shooting when you cough, sneeze, or move into certain positions.
  • Weakness. A disc herniation may pinch the nerve, resulting in muscles controlled by the nerve becoming weaker.
  • Paresthesia. This may feel like tingling, numbness, strange sensations, or even ants crawling on the skin. The areas of the body that experience these symptoms are often supplied by the nerve being impinged.

Certain conditions increase the risk of developing disc herniations and disc injury. These are:

  • Weight. Obesity and excess body weight places additional stress on the discs, primarily in the lower back.
  • Occupation. People with labor-intensive jobs have a greater risk of developing back problems. This includes repetitive lifting, pulling, pushing, twisting, bending at the waist, and leaning from side to side.
  • Genetics4,8. Some people inherit a predisposition to developing a disc herniation.
  • Smoking. Smoking decreases the oxygen supply to the disc, causing the cartilaginous fibers to break down more quickly.

Is your pain coming from a spinal disc injury?

What should you do if you suspect you have a disc herniation?  Because the nature of this injury is mechanical, which means it occurs in relation to the muscles, joints, and bones of the body, addressing the musculoskeletal components and making changes to overall bodily movement becomes a crucial part of an effective treatment plan.

This isn’t to say a person with a disc herniation needs to stop all activities and engage in bedrest.  This could be an undesirable course of action.  

Management of a disc herniation will depend on whether the condition is acute (sudden onset) or chronic (repeatedly occurring over time). It will also depend on the severity of symptoms and the size of the injury to the disc.8

Thankfully, with the right interventions and tools, intervertebral discs can heal – although it can be slow!

What should you do if you suspect you have a disc herniation? To help prevent a herniated disc8, you can:

  • Exercise. Strengthen the trunk muscles (think core muscles: abs and back) as these muscles work together to stabilize and support the spine.
  • Change your ergonomics. Lift heavy objects properly, making your legs — not your back — do most of the work. Take breaks to change positions and move when sitting for long periods.
  • Maintain a healthy weight. Excess weight puts more pressure on the spine and discs, making them more susceptible to herniation.
  • Quit smoking. Avoid the use of any tobacco products.

Is a doctor’s appointment necessary?

If you’re having back pain, you may want to see your Doctor of Chiropractic to determine if you have a disc herniation or discal disease.  A chiropractor is a trained doctor with the necessary educational background to analyze the physical movements of the body.  A chiropractor can be an asset in directing the course of care best for recovery if you have a disc injury or other musculoskeletal condition.  

Give our office a call if you feel you may have a disc injury or other condition causing your pain! Treating disc herniations and related conditions is right up our alley, and we have many methods to manage your care safely, effectively, and compassionately.  In most herniated disc cases, a physical exam and a medical history are all that’s needed for a diagnosis.  If you have another condition or extensive injury is suspected, you may be referred out for imaging.

Our office is well-equipped to assess, diagnose, and treat mechanical conditions — like disc herniations and pinched nerves — through gentle, conservative interventions that don’t include injections or surgery.  Make your appointment today.  Living in pain is not an option if you have disc-related pain!

Can exercise combat sitting all day

Sitting is the new smoking. Sitting all day has negative effects on one’s health. Sitting in front of a computer all day can negativly effect our physcial and metal health. It can increase our risk for depression , heart disease and diabetes.

sitting is the new smoking

Higher sedentary time has been associated with a higher mortality risk. This risk increase can be offset by moderate-to-vigorous physical activity (MVPA). How much MVPA is the question.

The study listed below suggests that increased physical activity can offset some of the risk associated with sedentary behavior. In contrast, participants in the lowest third of MVPA had a greater risk of death regardless of amount of sedentary time.

These results suggest that while higher sedentary time is associated with increased risk of death, the risk can be partially offset by 30-40 minutes of moderate-to-vigorous physical activity per day.

This is great new for people who have to work in front of the computer all day. Exercise can help reduce your risk of death. Getting out and going for a walk for an hour a day can help you live a healthy long life. Making the the walk a brisk walk might help more. So turn off the T.V. , put down the phone and head out the door for walk and you might live longer for it.

When exercising a good target heart rate to shot for is 180-your age. If you are overweight, sick or just starting to exercise subtract an extra 10 beats. For example my age is 47 so 180-47=133 beats a minute. Why this number? This heart beat your body primary fuel is fatty acids and stored fat in the body. You don’t have to kill your self with the latest HITT work out or cross fit routine. Just get out and get your heart rate up.

Joint associations of accelero-meter measured physical activity and sedentary time with all-cause mortality: a harmonised meta-analysis in more than 44 000 middle-aged and older individuals – PubMed (