Back Pain and Chiropractic

Walking upright on two feet has advantages, but it also puts intense pressure on the spine, as well as on other muscles and bones. Add to this improper sitting, lifting, or reaching—and the normal wear and tear of working and playing—and you have the perfect recipe for back pain. That’s why back pain is the 2nd most common reason for visits to the doctor’s office, outnumbered only by upper-respiratory infections. In fact, some experts say, as many as 80% of us will experience a back problem at some time in our lives.

Back injuries are a part of everyday life. They can cause a sharp pain or a dull ache and can be accompanied by a tingling, numbness, or burning sensation. You may also feel weakness, pain, or tingling in your pelvis and upper leg—a condition known as sciatica. The spine is quite good at dealing with back injuries. Minor injuries usually heal within a day or two. Some pain, however, continues. What makes it last longer is not entirely understood, but researchers suspect that stress, mood changes, and the fear of further injury may prevent patients from being active and exacerbate the pain.

Tips for Back Pain Prevention:

• Maintain a healthy diet and weight.
• Remain active—under the supervision of your doctor of chiropractic.
• Avoid prolonged inactivity or bed rest.
• Warm up or stretch before exercising or other physical activities, such as gardening.
• Maintain proper posture.
• Wear comfortable, low-heeled shoes.
• Sleep on a mattress of medium firmness to minimize any curve in your spine.
• Lift with your knees, keep the object close to your body, and do not twist when lifting.
• Quit smoking. Smoking impairs blood flow, resulting in oxygen and nutrient deprivation to spinal tissues.
• Work with your doctor of chiropractic to ensure that your workstation is ergonomically correct.

Chiropractic Treatment for Back Pain

If you experience back pain, consult your doctor of chiropractic. More than 30 million Americans sought chiropractic care last year alone. Past studies have indicated that consumers are very happy with the chiropractic care they receive.

With a thorough knowledge of the structure and functioning of the human body, doctors of chiropractic make diagnoses and take steps to correct problems using spinal adjustments, dietary and lifestyle advice, and other natural tools. Spinal manipulation—the primary form of treatment performed by doctors of chiropractic—is a recommended option for back pain treatment, rated as such by many state and workers’ compensation guidelines.

Research has shown that manipulative therapy and spinal manipulation are not only safe and effective, but can cut costs and get workers back on the job faster than other treatments. A recent medical study has also pointed out that manual manipulation offers better short-term relief of chronic back pain than medication.

When choosing a doctor of chiropractic:

• Be sure the chiropractor has attended an accredited chiropractic college.
• Make sure the chiropractor is licensed to practice in your state. After graduating from an accredited chiropractic college, doctors of chiropractic must pass rigorous state and national board exams before they can practice.
• Talk to your friends, family, and co-workers. The best referrals often come from satisfied patients.
• Talk to the doctor. The chiropractor should be willing to answer your questions and should talk freely with you about your concerns and course of treatment.
  
  
  - AMERICAN CHIROPRACTIC ASSOCIATION
  
  
  
  
  
  
  

Rosa Family Chiropractic in Alexandria Treats Sports Injury

Professional and Recreational Athletes Can Suffer from a Sports Injury

Both professional and recreational athletes can get injured. The professional athlete, many times participates in strenuous, high impact sports that cause damage and injury to the body.

These athletes are representative in sports teams such as the NFL, NHL and NBA.

The recreational athlete is described as anyone who enjoys leisurely runs or personal exercises. A recreational athlete may be someone who enjoys a club sport or school facilitated physical activity.

Unintended Sports Injury Can Occur Even During Simple Home Activities

Regardless of the recreational nature of the sport, unintended injuries can occur no matter how simple the physical activity undertaken is.

An important determining factor of the speed of recovery after a sports injury has already occurred is how the injury was treated while in the recovery phase.

Causes of athletic injuries vary. Many times the injury is caused because the athlete plays too hard, too fast or for too long of a time resulting in undue stress to the body. Sometimes simple recreational activities such as lifting boxes and gym workouts that place too much stress on the body can cause injuries as well. The underlying cause the body’s recreation to many of the trauma that occurs to it is often times the lack of a proper warm-up prior to engaging in strenuous physical activity.

Spinal Manipulations by a Chiropractor Can Relieve Many Sports Injury Symptoms

After a sports injury rest is often recommended. However, rest as a sole recovery method is extremely time consuming. Chiropractic care can provide meaningful results in the recovery period – saving patient time and undue stress. Spinal segments are returned to their normal mobility through chiropractic adjustments to assist supportive tissues such as muscles, tendons and ligaments that have been injured return to their normal mobility. Sports chiropractic treatment helps athletes recover. Fast.

-Sports Injury-

Back Pain Causes and Treatment

Causes of Back Pain

There are many causes of back pain. Back pain may be a result of poor posture, whiplash from an automobile accident, sports injury, a slip and fall or some other type of injury that breeds pain to this section of the body. Fortunately, chiropractic adjustments can relieve much of the trauma caused by back pain.

Benefits of Chiropractic Care for Back Pain

One of the greatest benefits of chiropractic care for back pain is the treatment is performed in a non-surgical, non- evasive manner.  There is no cutting of any sorts to body parts, and no drugs are involved in chiropractic medicine. This makes chiropractic treatment for back pain a healthy and safe alternative to traditional surgery and medications.

Tips to Prevent Back Pain

There are several tips in the prevention of back pain:

• Healthy diet and exercise
• Maintain an active lifestyle
• Avoid extended inactivity or bed rest.
• Warm up or stretch before prior to exercise
• Maintain proper posture
• Wear comfortable shoes
• Sleep on a supportive mattress
• Lift objects using your knees

To find out more about chiropractic treatment for back pain and other healthy articles visit www.abcclinics.com

Back Pain

Rosa Family Chiropractic Alexandria Treats Headaches

Chronic Headaches verses Minor Headaches

Many people suffer from headaches. Some headache sufferers have chronic headaches all of the time that greatly affect their everyday lives, while others suffer from minor headaches on an infrequent basis. Whatever the cause and frequency headaches are always an unpleasant disturbance to everyday life.

Several Lifestyle Habits Trigger Headaches

Common triggers for headaches include:

• Stress
• Certain foods like chocolate, caffeine, nitrates, cheese, nuts, win and others
• Some medications
• Changes in sleeping habits
• Hormonal changes
• Tension in the neck

Chiropractic Care in Alexandria is an Effective Treatment for Headaches

Fortunately chiropractic care has been proven to be an effective remedy for many headache sufferers. Studies have shown that spinal manipulations by a chiropractor can greatly decrease the extent to which the headache causes pain to the body of the sufferer and even sometimes alleviate pain all together.

Chiropractic adjustments at our Alexandria clinic can also greatly decrease the severity and frequency of headaches. Headache sufferers are therefore recommended to undergo a treatment trial period to see if the cause of their headache can be remedied with chiropractic care. 

Surprising Causes of Back Pain

If you’ve ever had a bout of back pain, you’re not alone: According to the National Institutes of Health, 8 out of 10 people will suffer from back pain at some point in their lives. Most of the time, back pain is set off by something totally minor, says Venu Akuthota, MD, director of the Spine Center at the University of Colorado Hospital in Aurora, Colorado.

Besides obvious causes (constantly lugging a too-heavy purse, for instance), experts say that everyday habits like hunching over your smartphone can strain your spine and the surrounding muscles over time, causing pain and making you more vulnerable to serious injury. To stop back pain now—and avoid future agony—try targeting these unexpected culprits.

Culprit No. 1: Your fancy office chair

Even an expensive, ergonomic chair can be bad for your backif you sit in it all day without a break. Sitting not only lessens blood flow to the discs that cushion your spine (wearing them out and stressing your back), but it puts 30% more pressure on the spine than standing or walking, says New York City chiropractor Todd Sinett, author of The Truth About Back Pain. Be sure to stretch at your desk and get up every hour to walk around. Don’t assume that built-in lumbar support makes your chair back-friendly—in fact, for many people, lumbar supports don’t make a bit of difference, especially if they aren’t positioned properly (at the base of your spine), says Heidi Prather, a physical-medicine and rehabilitation specialist and associate professor of orthopedic surgery and neurology at the Washington University School of Medicine in St. Louis. No matter what type of chair you sit in, make sure your head is straight (not tilted down) when you’re typing or reading. Avoid slouching and adjust your seat so it tilts back slightly to help alleviate some of the load on your back, Sinett says. And keep your feet planted firmly on the floor.

Culprit No. 2: The wrong shoes

When you strut in stilettos, your foot strikes the ground in a toe-forward motion rather than the normal heel-toe gait, stressing your knees, hips, and back, Sinett explains. "Wearing heels also alters the angle of your body so your weight isn’t evenly distributed over the spine," he says. This instability can set you up for pain and injury radiating from your knees all the way to your back. Another shoe no-no: the backless kind (even flats and flip-flops), which allow your heel to slide around. Again, the lack of stability distributes your body weight unevenly, putting more pressure on your spine. Your shoe should firmly hold your foot in place to keep you stable and protect your back, says Sinett, who also advises sticking to heels that are less than three inches high.

Culprit No. 3: Phones/Tablets

Your beloved smartphone or tabletMobile technology has not been kind to our backs and necks, Prather says. "We’re hovering over laptops, iPads, and smartphones all the time," she notes. "This head-down position strains the muscles in the neck, and the pain can extend all the way down your spine to your lower back." Take frequent breaks, and try to look straight ahead—rather than down—while using a laptop, tablet, or phone. You can buy a stand to help hold your laptop or tablet at a more back-friendly height and angle.

Culprit No. 4: Extra pounds

Carrying even just a few extra inches around your midsection—whether it’s due to belly fat or pregnancy—makes your pelvis tilt forward and out of alignment, as your body works to keep itself balanced. This can cause excessive strain on your lower back, Dr. Akuthota says. He recommends doing this easy stretch several times daily: Tighten your abs (like you’re bracing for a punch in the stomach) to activate core muscles and take a load off the lumbar discs; hold 10 seconds, then release. (Pregnant? Check with your doctor before doing any exercise.) And if weight gain is your problem, consider making whole grains an essential part of your slim-down plan: A new study from Tufts University found that those who ate three or more servings of whole grains a day had 10% less abdominal fat compared with those who ate essentially no whole grains.

Culprit No. 5: The wrong bra

Large-breasted women obviously carry significantly more weight in front than those who have smaller breasts. This can lead to hunching and sore neck and back muscles, Sinett says. A bra that offers proper support can actually minimize that forward hunch and relieve pain, while one that doesn’t may exacerbate the problem, as you hunch or strain even more to compensate for uncomfortable straps or a riding-up band.

Research shows that many women wear the wrong size bra, but the right fit can mean the difference between sagging and supported; get fitted by a bra professional. Prather says you may want to try a T-back (a.k.a. racer-back) style. "It gives the body a cue to pull the shoulders back," she says.

Culprit No. 6: Your crazy schedule

Just like the rest of you, your back muscles can tense up when you’re frazzled. Muscles are designed to contract and relax, Sinett explains, but when you’re stressed, they may contract so much that they can eventually start to spasm. Stress also boosts production of the hormone cortisol, which increases inflammation and can lead to achiness, he says. On top of that, "Chronic stress can affect the way a person perceives pain," says Alan Hilibrand, MD, spokesman for the American Academy of Orthopaedic Surgeons and professor of orthopaedic and neurological surgery at Jefferson Medical College in Philadelphia. "So those who are stressed will often have a harder time managing back pain than those who aren’t." Lower-impact aerobic exercise (think walking or working out on an elliptical trainer) may help relieve back pain and ease stress—so you can beat the pain for good.

-MSN Health

Stretching and Its Benefits to Our Bodies

Stretching and its Benefits to our Bodies

Many people wonder about the benefits of stretching. We all know it is good to take a stretch before a long workout. And professional athletes swear by stretching on a regular basis right before practice and also prior to a big game. However, regular stretching is not only beneficial for athletes. Stretching regularly can aid in the prevention of bodily injury that may occur from normal household duties such as bending down to load the dish washer or moving a heavy box upstairs from the basement. 

Making a habit of stretching will help prevent injury.  A great routine to have is creating a morning stretch time right upon waking up or prior to bed each night. This exercise may only take a few minutes. In fact you can set a stretch routine time of 15 minutes a day.

There are several vital stretches that can be done at home. One tool that can be used to assist in at-home stretches is an exercise ball. By utilizing an exercise ball you can perform a whole body stretch right at home! Now let’s discuss a quick daily stretch routine that can be extremely beneficial to your overall health and fitness.

Chest Stretch

To perform chest stretches lay your back onto the ball and then roll your body down until your back is properly supported by the ball. Relax your body and arms, allowing them to fall to the sides. Repeat 3-5 times.

Whole Body Stretch

With your legs held wide, put your hands on the ball and roll the ball outwards, facing the ball and pressing your head against your chest to stretch your hamstring. Repeat 3-5 times.

Back Stretch

While standing in front of the ball place your right hand against it sideways with your thumb pointing outward. Roll the ball towards your left and keep your head straight. Repeat 3-5 times.

Balance with Ball

Standing on your left leg only, hold the exercise ball on top of your head and your right leg straight out behind you. Using slow motions steadily move the ball toward the ground, shifting your left leg behind you, letting the ball assist you in maintaining balance. Now let the ball roll out a bit to lengthen your entire body. Repeat 3-5 times.

Always remember to consult a physician prior to any new workout routine for a proper analysis of preexisting injuries or illnesses that may prevent the new workout.

Reference: http://exercise.about.com/library/blrelaxingstretch.htm

The Importance of Managing Stress

BLOOMINGTON, Minn., April 11, 2012 - The Minnesota Chiropractic Association (MCA) is joining forces with health care organizations around the country to increase public awareness about the harmful impact of stress during April, "Stress Awareness Month."

"While everyone handles the stress in their daily lives differently and regardless of the source of your stress, its effects on your body will become evident in your nerve system," explains MCA president, Dr. Jennifer Naas.

The effects of never-ending stress are prolonged muscle tension and contraction. Muscle tension can create pressures on the structures of your body, leading to misalignments or subluxations of your spine and the other joints of your body. These misalignments can cause nerve interference which then can cause common conditions such as; back pain, neck pain, headaches, jaw pain, and even high blood pressure.

Dr. Naas adds that, "all of your body's systems, including the circulatory, respiratory, digestive, reproductive, hormonal, muscle and skeletal system, depend on an efficiently functioning nerve system."

Regular chiropractic adjustments correct misalignments, reduce spinal nerve irritation, improve circulation, and releases muscle tension, which then helps the body return to a balanced, relaxed state.

Chiropractic care can have a positive impact on your health and can also aid in preventing a variety of health problems in the future. If you have questions about stress or other health care concerns, contact the MCA or visit our website (www.mnchiro.com) to find a Doctor of Chiropractic near you.

About Minnesota Chiropractic Association Created in 1927, the Minnesota Chiropractic Association is the only professional organization in Minnesota that solely represents the chiropractic professional on a multi-level and integrated service basis.

Reference: http://creativecommons.org/licenses/by/3.0/us/

Read more here: http://www.sacbee.com/2012/04/11/4406658/the-importance-of-managing-stress.html#storylink=cpy

Professional Basketball Athletes Rely Significantly on Chiropractic Care

CARMICHAEL, Calif.- As professional basketball continues to make headlines mid-season and March Madness is underway for college basketball, the Foundation for Chiropractic Progress, a not-for-profit organization dedicated to raising awareness about the value of chiropractic, points to the role of doctors of chiropractic (DCs) in helping basketball players perform at their best.

Recently, all-star point guard for the Chicago Bulls and former National Basketball Association Most Valuable Player Derrick Rose shared his success with chiropractic care in recovering from back spasms that forced him to the bench. In an interview with ESPN, Rose says, “The whole week I was seeing a great chiropractor, (Dr.) Stuart Yoss. He did a great job on getting me back.” After missing five games, the longest in Rose’s career, he has returned to play in optimal shape.

“Chiropractic care helps to give a team and athlete a competitive advantage in whatever sport they participate in. Specifically, it helps to enhance endurance levels, assist in the recovery from many structural injuries and achieve overall peak performance,” shares Dr. Craig Buhler, who for 26 years served as the team DC for the Utah Jazz, treating countless athletes including NBA Hall of Famer John Stockton. “By including chiropractic into an athlete’s regular health practices, one is able to maximize training and optimize functional balance and skill.”

Chiropractic care is an important component of sports injury treatment. Professional athletes across the spectrum of sports, including those with the National Football League, Major League Baseball, National Hockey League, Professional Golf and others, rely on the unique care of DCs to help manage and prevent injuries. Many college and high school teams are also recognizing the value of increased access for their athletes.

- Foundation for Chiropractic Progress

Rosa Chiropractic Alexandria's 10 Easy Ways to Slim Down

Slim down with Rosa Chiropractic Alexandria

To successfully lose weight and keep it off, eating well and exercising are key (the secret, of course, is to eat less and move more).

Our Alexandria Chiropractors recommend these 10 easy weight-loss tips:

1. Slow down.

When eating, it takes 20 minutes for your body to register fullness. And according to a University of Rhode Island study, you can save 70 calories by eating slowly over about half an hour versus eating in under 10 minutes. If you ate slower at every meal, that would translate into losing about two pounds a month. An easy way to slow down your eating is to put your fork down between bites—or consider using chopsticks.

2. Use a smaller plate.

As serving sizes have increased, so have plate sizes—and seeing appropriately sized portions swimming on a giant plate can make you feel like you're not getting much food. Put your main meal on a 7-inch plate, which is about the size of a salad plate or child-size plate. Choose a 1-cup dessert or cereal bowl instead of a soup bowl, a 6-ounce wineglass rather than a goblet. When you’re eating out, ask for an extra salad plate and transfer the proper-size portions of your food onto it when you’re served your entree. Then ask the waiter to take away and wrap up the rest.

3. Eat breakfast.

Research shows that regular breakfast eaters tend to be leaner and that dieters are more successful at losing weight—and keeping it off—when they eat breakfast. Pack your breakfast with protein and fiber—both will help keep you satisfied all morning. Think: whole-wheat toast with peanut butter or an omelet stuffed with vegetables.

4. Plan for the occasional treat.

Studies suggest that feeling deprived—even if you are consuming plenty of calories—can trigger overeating. And making any food off-limits just increases its allure. So savor a small treat: it won’t break your diet! Two squares of dark chocolate or ½ cup of (nonpremium) ice cream clock in at under 150 calories.

5. Step away from the screen.

Turn off the TV and the computer and enjoy your meal without distractions. Making an effort to be mindful, no matter what you’re eating, can help break the tendency to overeat—and help you feel more satisfied. In a recent study published in the American Journal of Clinical Nutrition, participants who ate lunch without distractions felt fuller 30 minutes after eating, and ate less when they snacked later, than people who played solitaire on a computer during their midday meal.

6. Eat water-filled foods.

Foods with high water content—such as soups, salads, cucumbers and watermelon—help you feel satisfied on fewer calories. (Interestingly, drinking water alongside foods doesn’t have the same effect.) And research has shown that starting your meal with a broth-based soup or salad (not drenched in dressing) may help you eat less of your main course.

7. Snack on pistachios.

Studies show that people who eat nuts tend to be leaner than those who don’t, and a recent Harvard study revealed that nuts are a top food for driving weight loss. In particular, unshelled pistachios are a great choice, as removing the shells slows you down and seeing evidence of what you’ve eaten may prevent you from reaching for more. In a recent study out of Eastern Illinois University, people who were given unshelled pistachios consumed 41 percent fewer calories than those offered nuts with the shells already removed. With all nuts, be mindful of your portion size, as they’re calorie-dense: a 1-ounce serving of pistachios (49 nuts) contains 157 calories.

8. Up your fiber intake.

Increasing your daily fiber intake can help you prevent weight gain—and possibly even encourage weight loss—according to research out of Brigham Young University in Utah. Over the course of the two-year study, the researchers found that people who increased their fiber intake generally lost weight and those who decreased the fiber in their diets gained. Adding fiber-rich foods, such as fruits, vegetables, beans and whole grains, helps you feel satisfied on fewer calories; plus, filling up on high-fiber foods usually means crowding out less-healthy, higher-calorie choices.

9. Divide your plate—and you’ll stay satisfied longer.

Trim calories without feeling deprived by dividing your plate like this: Fill half the plate with low-calorie—yet satisfying, fiber-rich—vegetables. Divide the other half of the plate into two equal portions (quarters). Fill one of these quarters with a lean protein, such as chicken, fish, lean beef or tofu. (Research suggests that, gram for gram, protein may keep you feeling fuller longer than carbohydrates or fat.) Fill the other quarter with a filling, fiber-rich whole grain, such as brown rice or quinoa.

10. Get 8 Hours of sleep.

Skimping on shut-eye can pack on the pounds, possibly by altering hunger hormones. Other recent research—out of Harvard—shows that missing even an hour or two of sleep may make you more likely to give in to junk food the next day. Why? The prefrontal cortex—part of the brain responsible for self-control—is compromised by sleep loss.

Alexandria Chiropractic

Rosa Family Chiropractic of Alexandria Kids Health Corner

 Alexandria Chiropractic Treatment Can Aid in the Relief of Many Childhood Ailments

When kids enter daycare or school for the first time, many seem to constantly be sick. Germs are everywhere, from toys to desks, to other kids. However, allowing your child to be adjusted by a chiropractor regularly can help ease the symptoms or even prevent the onset of many upper respiratory infections.

Alexandria Chiropractic Treatment Slows Drainage & Clears Predisposes of Common Childhood Illnesses

Cervical spine dysfunctions prevent proper lymphatic drainage through the deep cervical lymph nodes. By slowing this drainage, bacteria cannot be rapidly cleared and predisposes kids to common childhood illnesses such as tonsillitis, sinus infections, otitis media (ear infection), common colds, and bronchitis.

Cervical adjustments help restore this drainage allowing the lymphatic system to filter bacteria and viruses from our kids’ bodies, keeping them healthier. Give your children the gift of better health!

Alexandria Chiropractic