Tag Archives: exercise

It hurts when I do my rehab exercises!

What to expect when starting rehab or exercise program?

It’s normal for the pain to increase when starting any rehab or exercise program if you have chronic or persistent pain.  This is normal and over time this will improve.  Exercise/rehab will decrease the pain over time.  It will take time.  So stick with it and you’ll get better!

Here’s a nice paper that goes into the mechanism of how exercise works.

Does exercise increase or decrease pain? Central mechanisms underlying these two phenomena

https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP273355?fbclid=IwAR00pU_w5lH5XFbzyQl97uiP8nlntGXiqQppQPLKlPqZ3bSeo0-1M907vKs&

Did You Know Exercise Could Do This?

 

Exercise can:

1.     Help control weight (weight loss and weight maintenance)

2.     Reduce risk for cardiovascular disease

3.     Reduce the risk of type 2 diabetes & metabolic syndrome

4.     Reduce the risk of certain types of cancers including but not limited to colon, breast, endometrial and lung

5.     Reduce the risks of contracting osteopenia and osteoporosis

6.     Reduce the risk of hip and pelvic fracture in the elderly

7.     Improve balance and coordination

8.     Decrease fall risk in the elderly

9.     Decrease pain and increase function in patients with osteoarthritis

10.   Maintain lean muscle mass and reduce body fat percentage

11.   Control chronic pain with conditions such as fibromyalgia and other autoimmune diseases

12.   Promote independence, confidence, and self-efficacy

13.   Improve mood

14.   Assist in the treatment of psychiatric disorders such as depression, anxiety, bipolar, mood disorders and other conditions

15.   Help in the treatment or prevention of substance abuse or other addictions

16.   Increase the length and quality of life

17.   Prevent or slow cognitive decline in conditions like dementia or Alzheimer’s

18.   Improve local or global mobility

19.   Improve local or global stability

20.   Improve circulation

21.   Improve respiratory capacity

22.   Improve body mass index (BMI)

23.   Improve measures of strength

24.   Improve power output

25.   Improve sports performance and functional capacity

26.   Improve sleep quality

27.   Increase sexual arousal

28.   Improve energy levels

29.   Reduce fatigue

30.   Improve mental alertness

 

If you need help getting started with fitness come see Dr. Steve!

 

https://www.cdc.gov/physicalactivity/basics/pa-healthy/index.htm

https://emedicine.medscape.com/article/324583-overview

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/

5.       https://onlinelibrary.wiley.com/doi/full/10.1111/sms.12581

Abdominal Bracing

 

What is abdominal bracing? It’s when all of your core muscles work together, a “Super Stiffness” occurs, and all 3 layers of the abdominal wall are activated to protect and stabilize the spine and discs.

Without bending forward, contract the abdominal muscles (like you are about the get punched in your gut –feel them tighten with one hand) and the buttock muscles (as if you are holding in a bowel movement). You will feel the lower back muscles contract (with the other hand) when you contract your abs and buttocks.

FullSizeRender

Here are a couple videos showing abdominal bracing and how it’s done!

 

Chiropractic Care Tied to Significant Reduction in Opioid Scripts

 

Chiropractic is the best for delivering drug free pain relief.  Study after study shows this!

From the Study:

DENVER — Chiropractic care for musculoskeletal pain is associated with a significant reduction in opioid prescriptions compared with non-chiropractic care in this patient population, new research suggests.

In a new meta-analysis and systematic review, patients who visited a chiropractor for a musculoskeletal pain condition were 49% less likely to receive an opioid prescription than their counterparts who went to other healthcare providers.

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https://www.medscape.com/viewarticle/910617?src=soc_fb_190323_mscpedt_news_mdscp_chiropractor&faf=1

One More Reason Not to Drink Soda

Soda and other sugary drinks have to be one of the worst things anyone can do for their health.  I constantly tell patients not to drink soda.  The average patient who stops drinking soda loses about 5 pounds. That’s great!

Drink water! It’s better for your health.  Do you need more evidence that sugary drinks are bad? Here you go.

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A Harvard-led study in the journal, Circulation, found people who drink two or more sugar-sweetened beverages a day have a 31 percent higher risk of early death from cardiovascular disease. Each additional soda, sports drink, or sugary beverage increased the risk by 10 percent.

Sugary drinks are linked to 31 percent higher risk of early death, study finds.

Don’t buy it, don’t drink it and most importantly don’t let your kids drink it.

Drink WATER.

If you need help with your diet please give the office a call. Dr. Steve can help!

Q: How thick is an average healthy disc?

A: Generally less than 9mm

intervertebraldisc

An imaging analysis of 240 healthy spines measured the height of the intervertebral disc and compared those measurements against age and gender: “Variation in disc height is determined much more by sex rather than age. The maximum height of the interbody space in the adult lumbar spine was at the L4/5 level (8.9±1.7 mm males, 8.6±1.8 mm females).”

Bach K et al. Morphometric Analysis of Lumbar Intervertebral Disc Height: An Imaging Study. World Neurosurg. 2018 Dec 19. pii: S1878-8750(18)32836-5. doi: 10.1016/j.wneu.2018.12.014. [Epub ahead of print]

Medical Care Compared to Chiropractic Care Study

Effect of Usual Medical Care Plus Chiropractic Care vs Usual Medical Care Alone on Pain and Disability Among US Service Members With Low Back Pain: A Comparative Effectiveness Clinical Trial.
BJ-Palmer-Chiropractic-Quotes
The Facts:
a. The authors felt it was important to look at the effect of non-medication approaches to back pain.
b. They sought to see if the addition of chiropractic care to medical care would result in more improvement than using medical care alone.
c. “The intervention period was 6 weeks. Usual medical care included self-care, medications, physical therapy, and pain clinic referral. Chiropractic care included spinal manipulative therapy in the low back and adjacent regions and additional therapeutic procedures such as rehabilitative exercise, cryotherapy, superficial heat, and other manual therapies.”
d. A total of 750 subjects divided evenly (250 at each site) between three different sites.
e. The improvement in pain intensity and disability favored the combination of chiropractic care coupled with usual medical care over medical care alone.
f. “Chiropractic care, when added to UMC, resulted in moderate short-term treatment benefits in both LBP intensity and disability…”
If you or someone you know is suffering from low back pain call Dr. Steve!
https://www.ncbi.nlm.nih.gov/pubmed/30646047

Carpal Tunnel Syndrome

Did you know chiropractic can help Carpal Tunnel Syndrome (CTS).  Here are some facts: CTS affects between 5%-10% of the population and 66%-75% sufferers are female. (1)

Conservative care (chiropractic and Physical therapy) rivals surgery.  In fact, adjustments can increase the size of the carpal tunnel(3) reducing the compression on the nerve. Steroids injections and opioids may not be useful according to one study. (2)

If you’re suffering from CTS or trying to avoid surgery call Dr. Steve!

 

 

 

Kadow TR et al. Prevalence of Carpal Tunnel Syndrome in a Hand Surgeon’s Practice. J Hand Microsurg. 2018 Aug;10(2):79-81. doi: 10.1055/s-0038-1626688. Epub 2018 Mar 20.

Qiyun S. et al. Comparison of the Short-term and Long-term Effects of Surgery and Nonsurgical Intervention in Treating Carpal Tunnel Syndrome: A Systematic Review and Meta-analysis. Hand. 2018 Jul 1:1558944718787892. [Epub ahead of print] 

Bueno-Gracia, Elena et al. Dimensional changes of the carpal tunnel and median nerve during manual mobilization of the carpal bones — Anatomical study. Clinical Biomechanics, Volume 59, 56 – 61

Leaky Gut and Inflammation

Do you ever wonder if the food you’re eating could be affecting your health? Everyone knows poor food choices can cause weight gain.  Did you know poor food choices could be effecting more than your weight?

 

Leakygut-body-graphic.png

Inside our bellies, we have an extensive intestinal lining covering more than 4,000 square feet of surface area. When working properly, it forms a tight barrier that controls what gets absorbed into the bloodstream. An unhealthy gut lining may have large cracks or holes, allowing partially digested food, toxins, and bugs to penetrate the tissues beneath it. This may trigger inflammation and changes in the gut flora (normal bacteria) that could lead to problems within the digestive tract and beyond. The research world is booming today with studies showing that modifications in the intestinal bacteria and inflammation may play a role in the development of several common chronic diseases.(1)

It’s always a good idea to eat a nutritious, unprocessed diet including foods that help quell inflammation (and avoids foods known to trigger inflammation), which may, at least in theory, help to rebuild the gut lining and bring more balance to the gut flora.

Looking for a program that helps with gut health? Come see doctor Dr. Steve and he could recommend a program that works for you!

https://www.health.harvard.edu/blog/leaky-gut-what-is-it-and-what-does-it-mean-for-you-2017092212451

Healthy Diet Can Ease Symptoms of Depression

 

From the  study in Psychosomatic Medicine: An analysis of data from almost 46,000 people has found that weight loss, nutrient boosting and fat reduction diets can all reduce the symptoms of depression.”

 

Diet-Depression-1.jpg

 

How cool is that?  Changing your diet can improve your mental health!

What happens if you add exercise to your life style?  Quoting the study again: “Specifically, our results within this study found that when dietary interventions were combined with exercise, a greater improvement in depressive symptoms was experienced by people. Taken together, our data really highlight the central role of eating a healthier diet and taking regular exercise to act as a viable treatment to help people with low mood.”

Now diet and exercise might not fix all of your problems but it is a good place to start.

If you don’t know where to begin, call the office and set an appointment with Dr. Steve! He can help you get started.

Eat right, Exercise and get adjusted to live a long happy life

The effects of dietary improvement on symptoms of depression and anxiety. Psychosomatic Medicine, 2019; 1 DOI: 10.1097/PSY.0000000000000673

https://www.sciencedaily.com/releases/2019/02/190205090511.htm?fbclid=IwAR0MmfSTfuT5t-651LhypenXeL2fQI68kbQsUAE3rDtyG2xJGDeOm2o1Ygo