Hip Pain or Low Back Pain – Which One Is It?

19 Sep

Technically, the hip is the ball-and-socket joint between the long bone of the thigh and the pelvis; but more often than not, many people will point to a number of different places on their back or pelvis and say, “My hip is killing me” when it’s not really “the hip” at all!

Hip pain can be located in the front (groin area), the side, the back, or in the buttocks. The “classic sign” of hip pain is reproduced most consistently when you try to cross your legs—put your ankle on the far end of the thigh and then push down on your knee. This may feel tight and cause pain in the groin area. For many people, hip pain is also reproduced when they cross their legs and then pull their knee towards the opposite shoulder.

The hip is a VERY strong joint due to the deep receiving cup of the pelvis and the round ball that fits nicely into it. Because it’s a freely moving joint, there is a joint capsule. The capsule is lined with tissue that produces an oily substance that lubricates the joint (called synovial fluid), and when hip pain occurs, this can be caused by a capsulitis (inflammation of the capsule) with a buildup of synovial fluid (called synovitis).

When the smooth, shiny surface of the ball starts to wear thin (which can eventually wear away down to the bone), that’s a condition called “osteoarthritis.” This occurs over time for many and may eventually result in the need for a hip replacement. This usually isn’t needed until an individual is in their late 60s or older (if at all), but for those who injure a hip earlier in life, the “wearing out” process may accelerate and a hip replacement may be needed well before old age.

There are many studies that report low back and hip arthritis often occur together, and differentiating between the two can sometimes be a challenge. For example, pain can radiate from the hip to the knee, which many doctors will diagnose as “sciatic nerve.” But hip pain can present exactly the same, making it hard to determine if it’s low back-generated pain or hip-generated pain.

This is why it’s SO IMPORTANT that your doctor of chiropractic conduct a careful history and examination. There are specific tests that he or she will perform that help determine which of the two is causing the pain. There are times when they may find BOTH problems co-existing together, making it necessary to manage two problems, rather than just one.

There are many mobilization, manipulation, soft tissue therapies, modalities, and exercises available to patients with both hip and low back pain. So if you’re not sure what is bothering you and you don’t know what to do, visit your doctor of chiropractic and he or she will help you through this.

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

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

 

A Deeper Look into Headaches

14 Sep

Headaches are REALLY common! In fact, two out of three children will have a headache by the time they are fifteen years old, and more than 90% of adults will experience a headache at some point in their life. It appears safe to say that almost ALL of us will have firsthand knowledge of what a headache is like sooner or later!

Certain types of headaches run in families (due to genetics), and headaches can occur during different stages of life. Some have a consistent pattern, while others do not. To make this even more complicated, it’s not uncommon to have more than one type of headache at the same time!

Headaches can vary in frequency and intensity, as some people can have several headaches in one day that come and go, while others have multiple headaches per month or maybe only one or two a year. Headaches may be continuous and last for days or weeks and may or may not fluctuate in intensity.

For some, lying down in a dark, quiet room is a must. For others, life can continue on like normal. Headaches are a major reason for missed work or school days as well as for doctor visits. The “cost” of headaches is enormous—running into the billions of dollars per year in the United States (US) in both direct costs and productivity losses. Indirect costs such as the potential future costs in children with headaches who miss school and the associated interference with their academic progress are much more difficult to calculate.

There are MANY types of headaches, which are classified into types. With each type, there is a different cause or group of causes. For example, migraine headaches, which affect about 12% of the US population (both children and adults), are vascular in nature—where the blood vessels dilate or enlarge and irritate nerve-sensitive tissues inside the head. This usually results in throbbing, pulsating pain often on one side of the head and can include nausea and/or vomiting. Some migraine sufferers have an “aura” such as a flashing or bright light that occurs within 10-15 minutes prior to the onset while other migraine sufferers do not have an aura.

The tension-type headache is the most common type and as the name implies, is triggered by stress or some type of tension. The intensity ranges between mild and severe, usually on both sides of the head and often begin during adolescence and peak around age 30, affecting women slightly more than men. These can be episodic (come and go, ten to fifteen times a month, lasting 30 min. to several days) or chronic (more than fifteen times a month over a three-month period).

There are many other types of headaches that may be primary or secondary—when caused by an underlying illness or condition. The GOOD news is chiropractic care is often extremely helpful in managing headaches of all varieties and should be included in the healthcare team when management requires a multidisciplinary treatment approach.

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

The Most Important Principles for Staying Young: How Not to Regain That Lost Weight

13 Sep

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.

If you’ve ever dropped some pounds only to pick every single one back up, then you know firsthand how tough it is to keep weight off once you’ve shed it. Just one in six overweight or obese people who slim down manage to stay that way!   Now, two reports reveal why—and what might help you convince Mother Nature (and your metabolism) to protect your weight loss.

First, there was the headline-grabbing study that tracked 14 Biggest Loser contestants for six years after their season on that wildly popular TV reality show. The contestants lost about 127 pounds apiece (yes, each lost about that) through strict diets and relentless exercise regimens. They radically reshaped their bodies. Some lost more than 200 pounds! And their health improved in countless ways.

Fast-forward six years. Most contestants regained much of the weight they’d lost—on average, about 90 pounds each (although many remained at least 10% slimmer than when they started the show, reducing their risk for diabetes, heart disease, joint pain, and other major health problems ).

A few contestants weighed more than they had before the show.  Why was weight maintenance so difficult?

The answer jumped out when researchers measured the contestants’ resting metabolic rate—the number of calories burned by the body ‘round the clock. The results were shocking. Before their participation in the show began, their metabolic rates were normal. Right after their appearance on the show ended, their metabolic rate had dipped. That was to be expected as it normally occurs following weight loss. But here’s the kicker…

Six years later, the contestants’ bodies were burning about 500 fewer calories every day than expected based on their age and body composition. Their post-weight-loss metabolic dip had never reversed itself. In some cases, a contestant’s metabolism slowed even more as the years went by. And as they gained weight back, their metabolism stayed sluggish. Mother Nature, it seems, was doing everything possible to make their bodies regain weight—a survival tool in prehistoric times of severe famine, a big challenge for 21st-century dieters!

This info coupled with other recent studies on metabolism and weight loss can help you succeed at a task that’s even tougher than losing weight: keeping it off.

Here’s what to do… You must build more muscle mass, especially as you age. Your muscles drive your metabolism, whether you’re sleeping or sweatin’ along to a YouTube exercise video.  The more muscle mass you have (usually), the higher your calorie burn rate. So the smart move is to lose weight slowly, preserving more muscle mass than extreme weight-loss programs allow.

Feed your muscles—then make ‘em work: During your weight-loss phase and afterward, be sure you’re building muscle as you lose fat and are eating enough protein (my favorites are nuts, beans, quinoa, egg whites, and salmon) to feed lean, sexy muscle. Build and maintain muscles with strength-training two to three times a week while losing and after.  Then, boost your metabolism further by adding short bursts of faster, higher-intensity aerobic activity to some of your cardio work-outs, going for 10,000 steps a day.

Try interval walking: Walk faster for 30 seconds, then back to your usual pace for a minute, repeat a couple of times.

And most importantly, keep the weight down for a year. That’s right, give yourself a year to let your new weight become your “new normal.” A recent University of Copenhagen study found that levels of the “feed me!” hormone ghrelin rise during weight loss, urging you to eat and making it tough to maintain a lower weight. But if you stick to your healthy eating and exercise plan it’ll get easier—we promise! The researchers found that ghrelin levels drop to normal about a year after weight loss.

Slash stress. Stress boosts your levels of the appetite-stimulating hormones.  Turn to exercise, progressive muscle relaxation (breathe calmly as you tense and relax muscle groups from your toes to your head), yoga, time with friends, and your favorite hobby to soothe stress instead of reaching for sweets and snacks.

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 – What Are the “Warning Signs?”

12 Sep

Carpal Tunnel Syndrome (CTS) is caused by the compression of the median nerve as it passes through the wrist, which can result in pain, numbness, tingling, and in some cases, a weak grip.

At first, these symptoms are mild and infrequent, but over time can become more intense, frequent, and last longer. Most people don’t react to these initial warning signs, which is too bad because CTS is MUCH easier to treat in its early stages.

Risks for developing CTS include: 1) female (primarily due to hormonal shifts and smaller carpal tunnel size); 2) jobs requiring forceful gripping (carpenters, tradesmen) and/or fast repetitive work (line assembly, poultry/meat packing jobs, typists/transcriptionists); 3) illnesses (diabetes, hypothyroid, inflammatory arthritis); 4) pregnancy; 5) sports injuries (trauma); and more.

Non-surgical care from most doctors includes the use of a nighttime wrist splint to stop the wrist from bending during sleep and anti-inflammatory measures like ice. Methods unique to chiropractic include the above PLUS neck, shoulder, elbow, wrist, and hand manipulation, mobilization, and muscle release techniques. Exercise training and education is very important as well—all of which help chiropractic stand out when it comes to non-surgical care options.

Serious warning signs that indicate a more advanced case include: 1) A long-standing history of problems (often years). 2) Severe symptoms. 3) Muscle atrophy caused by prolonged nerve deficit from the pinched median nerve. (Look at the pad on the palm-side at the base of the thumb—if it’s smaller in size and “flaccid” or has less muscle tone compared to the other side, that’s a possible sign of muscle atrophy.)

So if you are having early warning signs of CTS, PLEASE consult with a doctor of chiropractic as soon as possible! It’s MUCH easier to achieve a successful outcome if you start treatment BEFORE muscle atrophy and severe, long-standing symptoms occur!

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

Best Exercises for Chronic Low Back Pain (Part 2)

7 Sep

Last month, we reviewed studies that compared chronic low back pain (cLBP) exercisers to non-exercise control groups and examined how those in the exercise groups experienced significant improvements in pain and disability/function compared with those who remained inactive, regardless of the type of exercise. We also reviewed a few popular Swiss or gym ball exercises. This month, we will introduce some core stabilizing exercises that can be done on the floor.

There are benefits to Swiss ball exercises like balance or proprioception stimulation. In fact, five minutes of ball exercises equals 35 minutes of floor exercising when focusing on balance or proprioception. It is a well-known fact that as we age, we lose our “kinesthetic sense”, or balance skills, so incorporating balance into any exercise program is a good idea!

However, the “con” of Swiss ball exercises is convenience, as such a piece of equipment is less portable. We cannot easily travel with a gym ball, but we all have access to the floor regardless of our location. Also, with exercises performed on the floor, you can achieve stronger muscle contractions due to greater stability. Ideally, MIX the two together! Also, include a 20-30 minute brisk walk for aerobic benefits!

Here are some great floor core stabilization exercises (try holding for 5-10 seconds, repeating 5-10 times, whatever is tolerated):

  • Pelvic tilts – First, with the knees bent about 90° with your feet on the floor, flatten your low back against the floor by rocking your pelvis back.
  • Dead Bug – On your back with hips and knees both bent 90° (like sitting in a chair on your back), straighten out the right arm and left leg simultaneously and alternate sides SLOWLY.
  • Superman – Lay on your stomach with your arm and legs stretched our (like “Superman” flying). Raise one arm and the opposite leg (i.e. right arm/ left leg) and slowly alternate between the other opposing pair. Make it harder by raising BOTH arms and legs at the same time! NOTE: A pillow under the waist helps.
  • Bridge – Lay on your back with your knees bent. Lift the buttocks off the ground and push your heels into the floor. Do one leg at a time to make it more challenging.
  • Sit-ups – There are three leg positions to make it progressively harder (knees bent/feet flat on floor, knees & hips both bent 90°, etc.). Lift your breast bone towards the ceiling and alternate between coming straight up and left and right trunk twists.
  • Side Bridge (Plank) – If no shoulder problems exist, lay sideways propped up on an elbow and lift the hips off the floor to a straight body position.
  • Standing squats – Try a quarter, half, or full squat (knee pain dependant) with or without hand weights and with or without a ball squeezed between the knees. Lunges can be substituted or added, if desired.
  • 4-point Quadruped – Kneeling on all fours, straighten out the right arm / left leg and alternate. At the same time, suck in your belly (“abdominal hollowing”) to facilitate the deep transverse abdominis and multifidus muscles. Add a dynamic component by rotating the trunk and approximating your hand to the floor / opposite leg up in the air keeping the body in a straight line.

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

Why Most Diets Fail…

6 Sep

Dieting can be one of the most frustrating things ever.  You eat and exercise EXACTLY the way your friend does.  He or she loses weight and looks great—you gain weight.  How is this possible?  Many will say you must not have done the same things and that you were cheating on your diet or not working out as hard.  If you are doing the same things, you would get the same results…

Now researchers are saying this is probably not true.  New research indicates that individual genes play a role in what foods make a person fat. Dr. William Barrington, a researcher from North Carolina State University who conducted this work in the laboratory of Texas A&M University’s Dr. David Threadgill notes, “There is an overgeneralization of health benefits or risks tied to certain diets. Our study showed that the impact of the diet is likely dependent on the genetic composition of the individual eating the diet, meaning that different individuals have different optimal diets.” 

In the study, mice from different genetic strains all consumed one of several diets. For six months, the rodents received food equivalent to today’s Western diet, a traditional Japanese diet, a traditional Mediterranean diet, or a high-fat, low-carb Atkin’s-like diet known as a ketogenic diet. Additionally, some mice received standard mouse chow to act as a control group. The subjects could eat as much food as they wanted, but the researchers kept tabs on how much they consumed each day for later analysis.

They found that mice with different genetic backgrounds had different results from the same diet. Some gained weight, some did not. The researchers believe this is akin to two genetically different people eating the same diet and one getting fat and the other staying thin. Dr. Barrington adds, “We’ve largely viewed diet the same way for the last 100 years—assuming that there is one optimal diet… Now that we’ve identified that this is likely not the case, I think that in the future we will be able to identify the genetic factors involved in the varying responses to diet and use those to predict diet response in humans.”

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

This information should not be substituted for medical or chiropractic advice. Any and all health care concerns, decisions, and actions must be done through the advice and counsel of a health care professional who is familiar with your updated medical history.

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