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Neck Pain Prevention Tips

25 Apr

Neck pain is very common! According to one study, between 10-21% of the population will experience an episode of neck pain each year with a higher incidence rate among office workers. Between 33-65% will recover within one year, but most cases become “chronic, recurrent” meaning neck pain will come and go indefinitely. The more we can learn WHAT to do to prevent these episodes, the better.

  1. SLEEP: Use a cervical pillow so the NECK is fully supported during sleep. This keeps your head in alignment with your spine. Also, if possible, sleep on your back!
  2. OFFICE: Position the computer screen so that it’s at or slightly below eye level and straight in front of you. The “KEY” point is that you feel comfortable with the height of the monitor. Keep your chin “tucked in” so the 10-11 pound (4.5-5 kg) weight of your head stays back over your shoulders—this will place less of a load on your upper back and neck muscles to hold your head upright! Set a timer on your cell phone to remind you to get up and move around every 30-60 minutes.
  3. TELEPHONE: If you are using the phone a lot during the day, GET A HEADSET! If you are pinching the phone between your shoulder and ear, you WILL have neck problems!
  4. EXERCISE: Studies show people who are more physically active are less likely to report neck pain.
  5. NUTRITION: Search for information on the “anti-inflammatory diet.” It’s basically fruits, veggies, and lean meat, with a few other twists. Also, stay hydrated by drinking plenty of water each day.
  6. LIFT/CARRY: A heavy purse, brief case, or roller bag can really hurt your neck. Take ONLY what you need and put the rest in a secondary bag that stays in your car or where you can access it when needed. Switch to a backpack if possible vs. a heavy brief case.
  7. SELF-MASSAGE: Reach back and dig your fingers into your neck muscles and “work” the tight fibers back and forth until they loosen up. Roll your head over the top edge of a chair by sliding down until the top of the chair back rests in your neck. Search for the tight fibers and work them loose!
  8. WHIPLASH: If you are injured, DO NOT WAIT! Those who seek chiropractic care shortly after an accident have less long-term trouble!

We realize you have a choice in whom you consider for your health care provision and we sincerely appreciate your trust in choosing our service for those needs. If you, a friend, or family member requires care for neck pain or headaches, we would be honored to render our services.

YOU MAY BE A CANDIDATE FOR CHIROPRACTIC CARE FOR NECK PAIN!

FOR A FREE NO-OBLIGATION CONSULTATION CALL 717-697-1888

Fibromyalgia: A Whole Body Approach

21 Apr

Fibromyalgia is a complicated disorder that’s difficult to diagnose because it involves multiple body systems. As a result, there are a myriad of factors in the body that can play a role in a patient’s symptoms. That said, it’s best to take a whole body approach when it comes to treating a complex condition like FM, starting with the nervous system.

When a patient presents to a chiropractor, the initial examination will look at the body as a whole and will not be limited the main area of complaint. This includes a postural examination in regards to individual leg length (to see if one is shorter); the height of the pelvis, shoulder, and occiput (head); and a gait assessment to evaluate the function of the foot, ankle, knee, hip/pelvis, spine, and head.

Because the nervous system is housed in the spine and cranium, chiropractors specifically look at how the spine compensates for abnormal function elsewhere in the body. When spinal segmental dysfunction is present, altered neurological function often coincides, which results in the symptoms that drive people to the office.

The benefits of spinal manipulative therapy (SMT)—the primary form of treatment delivered by doctors of chiropractic—have been recognized by all other healthcare professions including medical doctors, physical therapists, and osteopathic physicians. In fact, referring patients to chiropractors for SMT has become very commonplace in the healthcare environment. Research has proven SMT to be a FIRST course of care and highly recommended for MANY complaints, especially low back, mid-back, and neck pain, headaches, and many more!

Because fibomyalgia (FM) involves the WHOLE BODY—hence its definition of “wide spread pain,” chiropractic offers a unique approach because it too benefits the whole body by restoring function to the nervous system. For example, when balance is off due to a short leg (this affects 90% of the population to some degree), it can tilt the pelvis, which then places stress on the spine so that it must curve (scoliosis) to keep the head level. Correcting the short leg with a heel lift can restore balance to the pelvis, take pressure off the spine, and relieve some of a patient’s pain symptoms.

In prior articles, we have looked at the many benefits chiropractic offers the FM patient in addition to SMT and other manual therapies. Some of these include tips for improving sleep, exercise training (very important in managing FM), diet—specifically an anti-inflammatory diet (rich in anti-oxidants)—and supplementation (such as magnesium, malic acid, omega-3 fatty acids, vitamin D3, Co-enzyme Q10, and more).

Most importantly, studies show that the FM patient is BEST served when a “team” of healthcare professionals work together on behalf of the FM patient. Depending on a patient’s needs, the team can include a doctor of chiropractic, a primary care doctor, a massage therapist, a clinical psychologist, and others.

If you, a friend or family member requires care for Fibromyalgia, we sincerely appreciate the trust and confidence shown by choosing our services!

YOU MAY BE A CANDIDATE FOR CHIROPRACTIC CARE FOR FIBROMYALGIA! FOR A FREE NO-OBLIGATION CONSULTATION CALL 717-697-1888

Avoid Antibiotic & Alcohol Mouth Washes

19 Apr

Our basic premise is that your body is amazing. You get a do over. It doesn’t take that long, and it isn’t that hard if you know what to do. In these notes, we give you a short course in what to do so it becomes easy for you and for you to teach others. We want you to know how much control you have over both the quality and length of your life.

  1. Q) “My husband read in one of your books—either the new YOU: Staying Young, or This Is YOUR Do-Over, we bought both, and he can’t find the reference now—that a way to prevent or reverse heart disease was to avoid antibacterial or alcohol-containing mouth washes. He started to follow that, and within 3 weeks his heart pain—angina his doc said—went away. Why did that work?” Joan, Alameda, Calif.

A: Most of us have a pretty limited view of what’s swirling around inside our bodies. We’ve got our organs, our bones, our blood and water, our chemicals, and some muscle and fat all jumbled together to form a miraculous being that has the ability to toss a ball, solve complex math equations, or do both at the same time. Essentially, we think our bodies are biologically constant. Besides what we put inside our bodies (and then, obviously, what comes out later), it might seem like we’re made with a set amount of chemicals, nerves, and gook that forever coexist in our bodies. Either we have a lot or a little of chemical A or neurotransmitter B, so to speak.

But that’s hardly the case, especially when it comes to one of the biological explanations of chest pain and aging. Over a few weeks, or even days, we can modify these precious molecules to tune up our bodies. And avoiding some things that harm us in weird ways, like avoiding antibacterial or alcohol mouth wash, is one strategy. Now before I go further on the benefits of avoiding these, let me state that these have a benefit too—so if your dentist has said you have to use one after a dental procedure or because it is the only way for you to prevent periodontal disease (flossing and seeing a dental pro every six months are two of the many others), do not drop them—talk to your dental pro first about alternatives. Now back to our story about how you can quickly change your chemicals…

Inside your body, you have a short-lived gas that tremendously affects your body’s function. This gas—called nitric oxide—has a half-life that’s just a few seconds long. Like a wind that comes in and blows away pollution, nitric oxide (NO for short) is fleeting and exhilarating. You have nitric oxide, then you don’t. (Before you start winking with sweet remembrances, nitric oxide isn’t the same thing as nitrous oxide, the laughing gas used as an anesthetic and at some parties.)

So what? We’ve all got gas from time to time.

But we’re not talking about gas that clears dinner parties; we’re talking about the kind that’s important enough to have generated a Nobel Prize in Medicine, and important enough to influence whether your hubby has a heart attack. Nitric oxide plays a fundamental role in keeping a body healthy, and the reverse is also true. In many diseases, the production of nitric oxide is impaired, and that leads to (or contributes to) cell injury or the dysfunction of organs.

Despite its short-lived existence, nitric oxide affects many organs. In the brain, NO acts as a neurotransmitter to rapidly transmit messages. Much like the way that the brain chemicals serotonin and dopamine promote don’t-worry-be-happy emotions, NO has a calming effect. Why? Nitric oxide turns on a chain reaction in our cells that allows our blood vessels to relax and dilate. Let me repeat that: nitric oxide turns on a chain reaction in our cells that allows our blood vessels to relax and dilate so more blood flows. People with atherosclerosis (clogging and hardening of the arteries) commonly don’t make enough nitric oxide to keep their arteries open. The lack of NO helps to explain the detrimental effects we feel during times of high stress as well as periods of low sleep. The common angina treatment nitroglycerine increases NO, dilating blood vessels and thus decreasing heart pain.

Now that is the preamble to the real answer to your question, Joan (hope the preamble wasn’t too long):

  • You want NO in your blood vessels, especially in your heart’s arteries.
  • You (and your hubby) make less in your cells as you get older, so you need to get the precursors from foods.
  • Leafy greens & beets have nitrates that after you eat and swallow, continue on to your intestines, and then go into your blood. These nitrates then accumulate in your salivary glands and then are converted into nitrite by the bacteria in your mouth. (I know this sounds weird, but it happens.)
  • That nitrite is absorbed & becomes NO in your blood vessels.
  • The key to the process are those bacteria in your mouth that convert nitrates to nitrities.
  • People who use antibacterial or alcohol mouth wash do not (in the few studies that have been done) have enough of those bacteria for this process to work as described (at least not as well).

So the action step in that book was: Eat Leafy Greens & Beets, & Avoid Antibiotic & Alcohol Mouth Wash.

We are glad you hubby did follow that Action Step, and that you and he think it contributed to his angina (heart pain) going away. Maybe it did. As he knows, the This Is YOUR Do-Over book has many other Action Steps to prevent and reverse many chronic diseases including heart disease, stroke, and many forms of cancer — including breast, colon, and prostate cancers. And while he is pain free, ask him which of the other Action Steps he is doing so he can reverse the heart disease and pull the fatty plaques out as described in that book, so he and you may never have to worry about heart disease or stroke.

Thanks for reading. Feel free to send questions—to youdocs@gmail.com, and some of them we may know enough to answer (we’ll try to get answers for you if we do not know).

Young Dr Mike Roizen (aka, The Enforcer) 

NOTE: You should NOT take this as medical advice. This article is of the opinion of its author. Before you do anything, please consult with your doctor.

You can follow Dr Roizen on twitter @YoungDrMike (and get updates on the latest and most important medical stories of the week). The YOU docs have tow newly revised books: The patron saint “book” of this column YOU Staying Young—revised and YOU: The Owner’s Manual…revised —yes a revision of the book that started Dr Oz to being Dr Oz. These makes great gifts—so do YOU: ON a Diet and YOU: The Owner’s Manual for teens. And, the new book by Dr Mike Roizen: This is YOUR Do-Over

Michael F. Roizen, M.D., is chief wellness officer and chair of the Wellness Institute at the Cleveland Clinic. His radio show streams live on http://www.radioMD.com Saturdays from 5-7 p.m. He is the co-author of 4 #1 NY Times Best Sellers including: YOU Staying Young.

Carpal Tunnel Syndrome – Why Is It SO Common?

18 Apr

According to the literature, carpal Tunnel Syndrome (CTS) is one of the most prevalent upper extremity complaints. In fact, it IS the most common “compression neuropathy” (of which there are many) and affects 3-6% of adults in the general population. Additionally, CTS can affect BOTH hands in up to 50% of patients with the condition!

The CAUSE of CTS is often unknown and typically comes on gradually, making it difficult to determine a definite cause or specific “date of onset” for CTS.

Symptoms such as numbness, tingling, loss of dexterity, loss of strength (like pinch or grip), and the need to shake the hand or flick the fingers to restore sensation are ALL VERY COMMON CTS SYMPTOMS. The REASON for these symptoms boils down to one thing: The median nerve in the wrist gets pinched! The cause/s can include:

  • Repetitive motion from either work or hobbies like assembly line work or playing a musical instrument can cause swelling within the carpal tunnel, placing extra pressure on the median nerve as it passes through.
  • Obesity can contribute to CTS due to extra fluids or fatty deposits that can build up within the carpal tunnel.
  • Pregnancy: Elevated levels of the hormones estrogen and progesterone can cause the body to retain fluids and increase pressure in the carpal tunnel.
  • Arthritis: Osteoarthritis can lead to CTS (such as when a spur forms inside the tunnel). Rheumatoid arthritis can lead to an autoimmune response and antibodies that end up attacking the cartilage of the joints in the wrist, which can lead to CTS.
  • Hormone-related conditions: In diabetes mellitus, the blood becomes thicker due to high sugar levels (like syrup) and can’t pass through the small blood vessels, resulting in “neuropathy,” which can make CTS more likely. In hypothyroid, low thyroid function results in “myxedema,” a specific type of swelling that makes CTS more likely to occur.
  • Trauma: A wrist fracture could cause the carpal tunnel to “collapse” or change in shape resulting in less space for the nerve to travel through.
  • Mass lesions: A “ganglionic cyst” is a good example. This is where joint fluid leaks out and forms a “bump” on the INSIDE the carpal tunnel, which reduces space and increases pressure in this anatomical structure.
  • Amyloidosis: This is a rare condition where a protein substance called “amyloid” builds up in any tissue or organ. If this occurs in the wrist, it can “pinch” the median nerve as it passes through.
  • Sarcoidosis: This is the growth of small collections of inflammatory cells called “granulomas,” which can accumulate in different parts of the body. If it occurs in the wrist, pinching can occur.
  • Multiple Myeloma: This is a type of cancer that affects the bone marrow, and inflammation in the wrist can occur creating the pressure increase on the median nerve that can lead to CTS.
  • Leukemia: This too is a type of cancer that involves the white blood cells, and CTS can result from its effects on the tissues in the wrist.
  • Anatomy: The size and shape of the carpal tunnel is hereditary, and some of us have a smaller tunnel than others. If CTS is present in multiple family members, this “genetic” factor may play a role.

There are other conditions that can “mimic” CTS, but doctors of chiropractic are trained to perform an accurate history and examination so treatment can be directed in the proper manner!

We realize you have a choice in whom you consider for your health care provision and we sincerely appreciate your trust in choosing our service for those needs. If you, a friend, or family member requires care for Carpal Tunnel Syndrome, we would be honored to render our services.

YOU MAY BE A CANDIDATE FOR CHIROPRACTIC CARE FOR CARPAL TUNNEL SYNDROME! FOR A FREE NO-OBLIGATION CONSULTATION CALL 717-697-1888

10 Tricks to Manage Low Back Pain

14 Apr

Low back pain (LBP) is VERY likely to affect all of us at some point in life. The question is, do you control IT or does IT control you? Here are ten “tricks” for staying in control of “IT!”

  • STRETCH: When you’re in one position for a long time (like sitting at your desk), SET your cell phone timer to remind yourself to get moving and stretch every 30-60 minutes! Mornings are a great time to stretch.
  • BE SMART: Do NOT place your computer monitor anywhere other than directly in front of you. Shop carefully for a GOOD supportive office chair that is comfortable and a good fit.
  • POSTURE: For sitting, sit as upright as comfortably possible keeping your chin tucked in so the head stays back over the shoulders.
  • SHOE WEAR: Avoid wearing heels greater than one inch high (2.54 cm). A supportive shoe that can be worn COMFORTABLY for several hours is ideal! Generally, the “skimpier” the shoe, the worse the support, so don’t “skimp” on shoe wear!
  • SMOKING: Carbon monoxide from cigarette smoke competes with oxygen at each cell in the body literally suffocating them, which makes the healing process more difficult.
  • WEIGHT: Your body mass index (BMI) should be between 18.5 and 25. Search the internet for “BMI Calculator” and plug in your height and weight to figure out yours. BMI is a reliable indicator of body fatness and a great way to determine where you are at for goal setting.
  • ANTI-INFLAMMATION: Common over the counter (OTC) medications include ibuprofen and naproxen. However, recent studies show these types of medications (NSAIDS) may delay the healing process. A healthier choice is ginger, turmeric, and bioflavonoids, which are commonly bundled together in a supplement. Eat fresh fruits, veggies, lean meats, and food rich in omega-3 fatty acids. Vitamin D, magnesium, and coenzyme Q10 are also smart choices. AVOID FAST FOOD as they tent to be rich in omega-6 fatty acids, which can promote inflammation.
  • ICE: This could be included in #7 but deserves its own space. Ice reduces swelling while heat promotes it. Try rotations of ice every 15-20 minutes for about an hour three times a day to “pump” out the swelling!
  • STAY ACTIVE: Balance rest with physical activity like exercise or simply going for a walk. The most important thing is to move your body around.
  • STRENGTHEN: Core stabilizing exercises (sit-ups, planks, quadruped) and BALANCE exercises are VERY important!

We realize you have a choice in whom you consider for your health care provision and we sincerely appreciate your trust in choosing our service for those needs. If you, a friend, or family member requires care for back pain, we would be honored to render our services.

YOU MAY BE A CANDIDATE FOR CHIROPRACTIC CARE FOR LOW BACK PAIN! FOR A FREE NO-OBLIGATION CONSULTATION CALL 717-697-1888

Two Simple Methods to Grow “Cancer Killers” in Your House

12 Apr

In the main story, we discussed the research showing how the sulforaphane found in cruciferous vegetables can help prevent and fight several types of cancer. One of the best sources of sulforaphane is broccoli sprouts. It would be great to eat them several times a week, if not every day, but it can be a hassle (and expensive) to constantly buy a fresh supply. That’s why many people are choosing to grow their own. But, isn’t that even more of a hassle? No, not at all. In fact, it is quite simple, and you can grow sprouts in just three to five days. Here are two ways to do it—one with soil and one without.

WITHOUT SOIL: Put one to two tablespoons of seeds in a wide mouth jar or a large mason jar. Add 1 cup (237 ml) of water, mix up the seeds a little, and cover with a mesh cloth. Let the seeds soak for two to three hours and then drain well. Be sure to not soak the seeds for more than three hours because this can affect germination. Twice a day, fill the jar with cool water, mix a little by moving the jar around, and drain again. The seeds will sprout and be ready in four to five days. The sprouts can be stored in your refrigerator, but make sure to dry them a little first.

WITH SOIL: For this method, the first thing you want to do is soak the seed in water for 24 hours and then use a fine strainers to rinse them with fresh water. Cover the bottom of a shallow tray or container with a thin layer of moist potting soil. Spread the soaked broccoli seeds on top of the soil and then cover the seeds with another thin layer of soil.   Cover the tray (or whatever container you are using) with clear plastic wrap. It is advised to poke a few small hole in the plastic wrap to keep excess moisture from building up. Store the container in a place without direct sunlight but between 65-75 degrees Fahrenheit (18-24 degrees Celsius). When leaves appear (or after four days, whichever comes first), move the tray somewhere where the sprouts can get some sunlight, but not direct sunlight. Direct sunlight is too strong and will kill them. Sprouts should be picked within one to two days after leaves appear. Simply pick the sprouts by hand and wash them off in a bowl of fresh water. Swishing them around in the water will cause the hulls to come off and float to the surface. Skim the hulls off and throw them away. You don’t want the hulls on your sprouts when storing them because they contain too much moisture. Once again, you can eat the sprouts immediately or store them in the refrigerator for a little while. The sprouts are still alive and will continue to grow and gain nutritional value.

Remember, we’re always here to help your body heal and maintain the pain free body you deserve.

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