All posts by sikorskychiro

exercise, Lower back pain

Walking: A Simple Solution for Lower Back Pain

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Walking: A Simple and Effective Way to Relieve Lower Back Pain

You might have heard that sitting is the new smoking. Well, walking is the antidote to sitting, and it’s great for your back.

Walking provides numerous health benefits beyond alleviating back pain, including improved cardiovascular health, enhanced bone density, maintaining a healthy weight, and better mental health. Plus, it’s free—a bonus for everyone.

healthy walk

Recent research from Australia has shown that people who walked three to five times weekly stayed pain-free almost twice as long. In the world’s first randomized controlled trial assessing the effectiveness of walking to prevent low back pain recurrence, scientists followed 701 adults over three years who had recently experienced an episode of low back pain. The study revealed that individuals who walked 3-5 times a week for an average of 130 minutes remained pain-free for nearly twice as long compared to those who did not receive any treatment.

The benefits of walking for lower back pain are significant:

  • Pain Reduction: Regular walking can almost halve the risk of recurrence of back pain.
  • Cardiovascular Health: Walking improves heart health and reduces the risk of cardiovascular diseases.
  • Bone Density: Regular walking helps maintain and improve bone density, reducing the risk of osteoporosis.
  • Weight Management: Walking aids in maintaining a healthy weight, reducing the strain on your back.
  • Mental Health: Walking can improve mood, reduce anxiety, and boost overall mental health.

To start, begin with short walks and gradually increase the distance and intensity as your fitness improves. It doesn’t matter how far you walk initially—something is better than nothing. Aim to build up to 30 minutes of walking, five times a week.

In the past, bed rest was recommended for lower back pain, but it was found to exacerbate the condition. Movement is medicine. Patients with back pain often instinctively avoid activity, but studies have shown that walking and other forms of movement can improve outcomes significantly.

Exercise is a path to reducing pain in the long term. So, if you experience a flare-up, continue to stay active to the extent that you can. Walking, in particular, can be a gentle and effective way to keep your back healthy and pain-free.

Effectiveness and cost-effectiveness of an individualised, progressive walking and education intervention for the prevention of low back pain recurrence in Australia (WalkBack): a randomised controlled trial – The Lancet

chiropractic, Lower back pain

Could Your Back Pain Be Sciatica?

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The sciatic nerve is the largest nerve in the body, running from the lower back through the buttocks and down each leg. Boardy speaking the sciatic nerve can be compressed or irritated.

  • Nerve Compression: If the sciatic nerve is compressed by a herniated disc, bone spur, or spinal stenosis, the pressure can interfere with the nerve’s ability to transmit signals. This disruption can cause numbness in the areas served by the sciatic nerve, typically the lower back, buttocks, legs, and feet.
  • Nerve Irritation: Inflammation or irritation of the sciatic nerve can cause abnormal sensations. This can happen due to muscle spasms, injury, or conditions like diabetes that affect nerve health. Tingling often occurs because the nerve is sending mixed signals to the brain, interpreted as the prickly “pins and needles” sensation.

Recognize These 5 Key Signs

Dealing with persistent back pain can be frustrating, especially when you’re unsure of the cause. Sciatica is a common but often overlooked source of discomfort. Here are five signs that sciatica might be the reason behind your pain.

1. Pain Extending from Your Lower Back to Your Feet

Sciatica often presents as a sharp, burning pain that travels from the lower back, through the buttocks, and down the legs. If your pain follows this pathway, it could indicate sciatic nerve irritation.

2. Numbness or Tingling in Your Legs

In addition to pain, sciatica can cause sensations of numbness or tingling in your legs. This happens when the sciatic nerve, which runs from your lower back to your feet, is compressed or irritated.

What is Numbness and Tingling?

  • Numbness: This is a loss of sensation or feeling in a part of your body. When you experience numbness, it might feel like that area has “fallen asleep” or is disconnected from your usual sensory input.
  • Tingling: Often described as a “pins and needles” sensation, tingling can feel like tiny pricks or mild electric shocks moving through your skin. It’s a peculiar feeling that often accompanies numbness.

3. Weakness in Your Lower Extremities

Sudden weakness in your legs or feet can be a sign of sciatica. This weakness occurs when the nerve’s ability to send signals to your muscles is compromised, making it difficult to move or control the affected limb. A classic example of weakness is foot drop.

4. Pain That Worsens with Certain Movements

If sitting for long periods, bending, or even coughing and sneezing make your back pain worse, sciatica might be the culprit. These activities can put additional pressure on the sciatic nerve, intensifying your discomfort.

5. Difficulty Standing or Walking

Sciatica can make standing or walking challenging due to pain and other symptoms affecting your lower body. This can significantly impact your daily activities and quality of life.

Is It Time to Seek Help?

If these signs sound familiar, don’t hesitate to seek professional care. Early intervention can prevent worsening symptoms and help maintain your mobility and comfort. At Sikorsky Chiropractic, we’re dedicated to providing personalized care to help you manage and overcome sciatica pain. Book a visit today!

Uncategorized, chiropractic

Weightlifting can lower your risk of death from cardiovascular disease, and cancer-specific mortality

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Great news resistance training/weightlifting can help you live longer. Resistance training is associated with reduced risk of all-cause, cardiovascular disease, and cancer-specific mortality (1)

Resistance training reduced the risk of all-cause mortality by 15%. Cardiovascular disease mortality by 19%. Cancer mortality by 14%. Its hard to believe something so easy to do can do so much for your health.

Did you know 30-40% of people over the age of 65 who break their hip will be dead within a year. (2) Holy cow that scary.

Not enough can be said about the importance of grip strength as you age. It’s one of the strongest physical associations with longer life.

As we age, we naturally lose muscle mass. The fancy term for this is sarcopenia. Sarcopenia is a common condition in older adults that contributes to functional decline, disability, frailty, and falls.

With weightlifting/resistance training, even if you did fall, you’re going to have more muscle mass and you’re probably going to have more bone density‒ these are going to help.

It does not matter if your lifting free weight or using machines. All that matters is that you are doing something. Basement gym or health club who cares. Are you lifting weights that all that matters.

1: Resistance Training and Mortality Risk: A Systematic Review and Meta-Analysis – PubMed (nih.gov)

2:Meta-analysis: excess mortality after hip fracture among older women and men – PubMed (nih.gov)

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Chiropractic care reduces healthcare services and associated costs

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Chiropractic care saves money for patients.

Another win for chiropractic care. This study: Cost of chiropractic versus medical management of adults with spine-related musculoskeletal pain: a systematic review. The study showed that patients who see a chiropractor first needed fewer opioid prescriptions, surgeries, hospitalizations, emergency department visits, specialist referrals and injection procedures.

It’s awesome to see the research back up what I’ve been seeing for years in my practice.

Chiropractic care is great at helping people return to normal activities and saves money while doing it.

A patient being adjusted by Dr. Sikorsky

Conclusion

Patients with spine-related musculoskeletal pain who consulted a chiropractor as their initial provider incurred substantially decreased downstream healthcare services and associated costs, resulting in lower overall healthcare costs compared with medical management.

The included studies were limited to mostly retrospective cohorts of large databases. Given the consistency of outcomes reported, further investigation with higher-level designs is warranted.

Visit elginbackandneckpain.com to find out more about our clinic and if we can help you with your condition.

chiropractic, Fall Prevention

Muscle density, but not size, is independently associated with cognitive health in older adults with hip fractures. 

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The Impact of Muscle Health on Brain Function in Older Adults

In the realm of senior health, the state of our muscles may significantly influence our brain’s health, as recent research suggests. Consider this: in individuals over 65 with hip fractures, those experiencing cognitive impairments exhibited lower muscle density, particularly in specific hip muscles, compared to their cognitively intact counterparts.

This finding underscores the critical importance of maintaining robust and healthy muscles, not solely for physical well-being but also for preserving mental sharpness. Cognitive impairment (CI) and muscle weakness emerge as dual risk factors for hip fractures among older adults, posing a grave concern for geriatric health.


The Impact of Muscle Health on Brain Function in Older Adults

In the realm of senior health, the state of our muscles may significantly influence our brain’s health, as recent research suggests. Consider this: in individuals over 65 with hip fractures, those experiencing cognitive impairments exhibited lower muscle density, particularly in specific hip muscles, compared to their cognitively intact counterparts.

This finding underscores the critical importance of maintaining robust and healthy muscles, not solely for physical well-being but also for preserving mental sharpness. Cognitive impairment (CI) and muscle weakness emerge as dual risk factors for hip fractures among older adults, posing a grave concern for geriatric health.

Muscle Density vs. Muscle Mass:

What’s intriguing is that muscle density exhibits a stronger correlation with cognitive performance than sheer muscle size, notably the density of the gluteus medius/minimus (G.Med/Min) muscles. This densitometry, determined by the Hounsfield value on CT images, offers insights into intramuscular fat infiltration, a key marker of muscle quality as outlined by the European Working Group on Sarcopenia in Older People (EWGSOP).

Moreover, muscle density outshines muscle size in its association with muscle strength and postural balance, suggesting a deeper connection between muscle quality and cognitive function. Recent evidence even suggests that muscle strength and physical fitness might serve as better indicators of cognitive impairment than mere muscle mass alone.

Adipose Tissue, Inflammation & Myokines:

Delving deeper, adipose tissue nestled within muscles emerges as an influential endocrine organ, modulating the muscular environment through adipokines and lipokines. These signaling molecules, derived from adipose tissue, play crucial roles in glycometabolism and inflammation within skeletal muscle, potentially impacting insulin resistance and inflammatory factors.

Interestingly, exercise-induced myokines demonstrate protective effects against cognitive impairment and may bolster levels of brain-derived neurotrophic factors, offering a promising avenue for interventions aimed at preserving cognitive health in older adults.

The Role of Gluteus Medius/Minimus & Aging-Related Impairments:

The G.Med/Min muscles, key abductors of the hip, assume pivotal roles in maintaining balance during standing and walking, especially in older adults. Unlike the predominantly quiescent gluteus maximus, the G.Med/Min muscles shoulder primary responsibilities for daily activities among seniors.

Prospective cohort studies have pinpointed G.Med/Min muscle density as an independent risk factor for both initial and subsequent hip fractures, underscoring the critical importance of preserving the integrity and strength of these muscles in promoting healthy aging.

If you suffer from lower back pain, visit our website https://elginbackandneckpain.com/ or call the office for an appointment.

Link to the study

Uncategorized

Is the brain function and posture related?

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How does the brain function relate to posture?

Is there a correlation between posture and brain function (cognition)?

Chiropractic helps improve posture and keep the spine healthy.

In this study in nature the research tried to link forward head posture and brain function. Foward head posture happens in the sagittal plane.

There are three cardinal planes:

Frontal: The frontal plane divides the body into front and back halves as it passes side to side (shoulder to shoulder).

Transverse: The transverse plane divides the body into top and bottom as it passes perpendicular to the long axis of the body.

Sagittal: The sagittal plane divides the body into right-hand and left-hand sides as it passes front (toe side) to back (heel side).

Head posture

A mass survey of citizens aged 50 to 89 years examined whether cognitive decline could be detected by sagittal spinal balance measurement based on a radiological approach.

When viewed from the side, the more the head and neck protrude in front of the pelvis, the more likely subjects are to show symptoms of mild cognitive decline.

Mom was right sitting up straight is important. Come see us and will help you maintain a healthy spine.

Read more: https://www.nature.com/articles/s41598-022-12605-7#Abs1

chiropractic

Low omega-3 intake interacts with a family history to increase Cardiovascular Disease (CVD) risk

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Fish oil is renowned for its numerous health benefits, primarily attributed to its rich content of omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These essential fatty acids play crucial roles in promoting cardiovascular health by reducing triglyceride levels, lowering blood pressure, and decreasing the risk of heart disease and stroke.

 Consuming higher levels of omega-3 fatty acids (EPA/DHA) has been shown to have a protective role against cardiovascular disease (CVD), but the role of EPA/DHA in modifying CVD risk associated with a family history of CVD is unknown. 

What the study showed: This study pooled the results from 15 observational studies (for a total of >40,000 adults without CVD), analyzed blood levels of EPA/DHA, and collected family history of CVD. The authors report a significant interaction between low EPA/DHA and family history of CVD, in which low EPA/DHA plus a family history was associated with a relative risk of 1.41 (95% CI: 1.30–1.54), higher than for either low EPA/DHA (RR=1.06; 95% CI: 0.98–1.14) or family history of CVD (RR=1.25; 95% CI: 1.16–1.33) alone.

CONCLUSIONS:

A significant interaction between biomarkers of low EPA/DHA intake, but not the other PUFA, and a family history was observed. This novel finding might suggest a need to emphasize the benefit of consuming oily fish for individuals with a family history of CVD.


Put differently, these findings suggest that EPA/DHA offers enhanced protection for individuals with a family history of cardiovascular disease (CVD) compared to the general population. This underscores the importance of prioritizing the consumption of fish oil (EPA/DHA) as a significant strategy for reducing the risk of CVD in patients with a family history of the condition.

If you don’t consume lots of cold-water fish or other food that contain high levels of EPA/DHA, a great source of EPA/DHA is from Standard Process.

Role of Polyunsaturated Fat in Modifying Cardiovascular Risk Associated With Family History of Cardiovascular Disease: Pooled De Novo Results From 15 Observational Studies | Circulation (ahajournals.org)

Uncategorized, chiropractic, Lower back pain, neck pain

What are the two functions of Muscles?

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While it’s evident that the primary role of muscles is movement, their significance extends far beyond that. Our muscles play a pivotal role in metabolism, the intricate process through which our bodies convert the food and beverages we consume into energy. During this process, calories are combined with oxygen to produce the energy essential for bodily functions.

Muscle holds a substantial role in glucose (sugar) metabolism, with a staggering 75-80% of our glucose storage capacity residing within skeletal muscle. This aspect is crucial as muscles require ample glucose to function optimally. Moreover, muscles serve as a primary site for insulin activity, facilitating the regulation of blood sugar levels. Additionally, muscles contribute significantly to lipid (fat) utilization, aiding in the management of fat stores in the body.

Maintaining healthy blood glucose levels is imperative as high levels can lead to detrimental effects on various bodily tissues, from the eyes to the extremities. Therefore, preserving muscle mass as we age is paramount for promoting a prolonged health span—the period of life characterized by overall good health. It’s worth noting that beyond the age of 65, most individuals face health issues related to immobility, such as falls, fractures, and subsequent hospitalizations.

Engaging in physical activity, particularly a combination of cardiovascular exercise and strength training, is essential for preserving muscle mass and overall health. I categorize exercise into two main buckets: cardiovascular activities and strength training/muscle-building exercises. Both are indispensable for maintaining optimal health.

The aging process inevitably leads to the loss of muscle mass and strength. Studies indicate a significant decline in muscle strength from individuals aged under 40 to those over 40, ranging from 16.6% to 40.9%. Hence, it’s imperative to incorporate regular workouts and weightlifting into our routines to preserve muscle mass as we age.

In summary, cardiovascular exercise and strength training are integral components of a comprehensive fitness regimen. Together, they offer a myriad of benefits that contribute to overall health and well-being, ensuring vitality and longevity as we journey through life.

  1. Cardiovascular Exercise:
    • Heart Health: Cardiovascular exercises such as running, swimming, cycling, and brisk walking strengthen the heart muscle, improve circulation, and increase the efficiency of the cardiovascular system. Regular cardio workouts can lower blood pressure, reduce LDL cholesterol levels, and decrease the risk of developing heart disease, stroke, and other cardiovascular conditions.
    • Weight Management: Cardio exercises burn calories and help create a calorie deficit, making them effective for weight loss and weight management. Engaging in activities that elevate the heart rate and increase energy expenditure can aid in shedding excess body fat and maintaining a healthy weight.
    • Endurance and Stamina: Cardiovascular exercise improves endurance and stamina by enhancing the body’s ability to deliver oxygen and nutrients to working muscles and efficiently remove waste products like carbon dioxide. Increased endurance allows individuals to perform daily activities with less fatigue and participate in physical activities for longer durations without feeling tired.
    • Mood and Mental Health: Cardio workouts stimulate the release of endorphins, neurotransmitters that promote feelings of happiness, relaxation, and overall well-being. Regular aerobic exercise has been shown to reduce symptoms of stress, anxiety, and depression, improve cognitive function, and enhance sleep quality, leading to better mental health and emotional resilience
  1. Strength Training:
    • Muscle Strength and Function: Strength training exercises, such as weightlifting, resistance band workouts, and bodyweight exercises, target specific muscle groups to increase strength, power, and muscular endurance. Building muscle mass helps support joint stability, improve posture, and enhance overall functional capacity for performing daily tasks and activities.
    • Bone Health: Resistance training places stress on bones, which stimulates the production of new bone tissue and increases bone density. This is especially important for reducing the risk of osteoporosis and preventing fractures, particularly as individuals age.
    • Metabolic Health: Strength training boosts metabolism by increasing lean muscle mass, which helps burn more calories at rest and improves insulin sensitivity. This can aid in weight management, reduce the risk of type 2 diabetes, and support long-term metabolic health.
    • Injury Prevention: Strengthening muscles, tendons, and ligaments through resistance training can help prevent injuries by improving joint stability, mobility, and proprioception. Stronger muscles provide better support and protection for the joints, reducing the risk of strains, sprains, and other musculoskeletal injuries.

In summary, incorporating both cardiovascular exercise and strength training into your fitness routine offers numerous health benefits, including improved cardiovascular function, weight management, enhanced muscular strength and endurance, better mental health, and reduced risk of chronic diseases. Combining these two types of exercise allows for a comprehensive approach to fitness that promotes overall health, longevity, and quality of life.

chiropractic, Uncategorized

I’ve Fallen and I CAN Get Up

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Are you living alone? If you were to fall, would you be able to get back up? The following videos will demonstrate techniques to help you regain your footing if you fall and find yourself without assistance.

Getting up off the floor can be done using a practical approach.


If you lived through the ’80s and ’90s, you might recall those medical alert commercials featuring an elderly woman who calls for assistance because she’s unable to get up after a fall.

The challenge of performing floor-to-stand transitions becomes especially concerning with age, particularly after a fall, where nearly 50% of individuals aged over 70 find themselves unable to stand up independently. What’s notable is that a significant portion of those who fall don’t sustain injuries; rather, they struggle with the task of getting back up on their own.

For individuals residing alone, such circumstances can lead to dire outcomes. Staying on the floor for an extended period can lead to dehydration, pressure ulcers, delirium, rhabdomyolysis, and ultimately, renal failure. In a study involving 125 individuals aged over 65 who experienced falls in their residences, it was found that half of those who remained unable to get up for more than an hour (referred to as “long lies”) had passed away within six months.

Considering the severe outcomes linked with prolonged periods of being immobile on the floor, healthcare providers ought to assess floor-to-stand transition times for individuals aged 50 and above. It is recommended that individuals in their 50s should ideally be capable of standing up from the floor in under three seconds, while those in their 60s should aim for less than four seconds. Individuals in their 70s and 80s should aim for transition times of five and six seconds, respectively.

If you have any questions, please call our office or visit our website at drstevesikorsky.com

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  2. Tinetti M, Liu W, Claus E. Predictors and prognosis of inability to get up after falls among elderly persons. JAMA, 1993;269:65-70.
  3. King M, Tinetti M. Falls in community-dwelling older persons. J Amer Geriatrics Soc, 1995;43:1146-54.
  4. Bohannon R, Lusardi M. Getting up from the floor. Determinants and techniques among healthy older adults. Physiother Theory & Practice, 2004 Jan 1;20(4):233-41.
  5. Wild D, Nayak U, Isaacs B. How dangerous are falls in old people at home? Br Med J, 1981;282:266-268.
  6. Montero-Odasso M, et al. World guidelines for falls prevention and management for older adults: a global initiative. Age & Ageing, 2022 Sep 2;51(9):afac205.
  7. Burton E, Hill K, Davey P, et al. The biommechanics of healthy older adults rising from the floor independently. Int J Environ Res Public Health, 2023;16;20:3507.
  8. Reece A, Simpson J. Preparing older people to cope after a fall. Physiother, 1996 April 1;82:227-35.