It is always interesting when a new patient who has never seen a chiropractor before, and knows very little about it, asks what it will take to get better. When I explain that we are going to start off adjusting them three times a week, their eyes usually get very big and the eventual question is, “Why so often?” My answer is always the same, because you need consistency and momentum to heal.
Healing can be like climbing up a sand hill. When you first start out, the sand is the thickest and you are very prone to getting stuck or sliding back down. Likewise, if you are not concentrating on healing correctly, you can start going sideways and waste a lot of energy but not get anywhere. Heading in the right direction with enough momentum to gain traction is the only way.
Getting adjusted three times a week in the beginning of care provides the momentum necessary to progress up the sandy hill of healing. A little higher up on that hill it does not take as much energy so twice a week is sufficient to keep healing. However, stopping or slowing too much can make it difficult to get started again and complete the healing process.
For you football fans out there, you will get this analogy. Your team is up by 2 with just over a minute remaining in the game. Your offense has done just enough to be up but your defense has played lights out. Now they start playing “prevent defense” and everyone drops back. What are the odds the other team drives down the field and kicks a field goal despite your screaming at them through the television to keep playing aggressively? Prevent defense stinks!
Likewise, preventative health care in most forms either does not work or does not exist, no matter how popular the term is. What exactly are you trying to prevent anyway? In chiropractic we mostly treat injuries either from a one time big traumatic event or cumulative trauma. How does one prevent that? In medicine they talk about preventing disease. Besides the fact that most of their tools are designed to fight existing disease, the premise is wrong. What is disease other than the body not functioning the way it is supposed to? Shouldn’t we then focus on health rather than disease? If we focus on health, then what we are really saying is that we want to maintain good health. In my opinion, “maintenance health care” is a far superior term.
When we maintain good health we focus on the positive. Instead of trying to create scenarios where the possibility of injury or becoming sick is prevented, shouldn’t we put our energies into helping our bodies work the best they can? In this way, when pathogens or traumas come around, our bodies will be better equipped to either fight or heal in an efficient manner. We cannot live in a protective bubble!
Let us focus on attaining and maintaining proper health. If we improve function and keep making the healthy choices that helped us achieve better health, we will avoid all of the issues that so called preventative health care seeks to treat. Let’s make maintenance care our priority and get rid of the term prevention care.
When we talk about “the core” of the body, we are typically referencing the musculature around the abdomen and low back. These muscles consist of the abdominal muscles (rectus abdomini, internal obliques, external obliques, and transversi) and the muscles of the back (lattisimus dorsi, serratus posterior inferior muscles, erector spinae, multifidi, interspinalis muscles, lateral intertransversi muscles, quadratus lumborum, and to some degree the iliopsoas).
Strengthening the core has become a fairly popular mantra these days. Many of us are walking around with poor posture and a fair amount of dysfunction as a result of poor core stability. A weak core leaves one susceptible to a host of joint and disc injuries as well as overly tight butt and leg and muscles. In contrast, a strong core can prevent a host of back injuries.
The word strength, however, needs some clarification in the context of strengthening the core. When most people think of strengthening muscles, they picture muscles moving against significant resistance like lifting weights or power movement against gravity or some other force. These type of exercises can actually be detrimental to the core muscles and increase the risk of injury to the spine. Coordinating the movement of all of these muscles is what is most beneficial.
I mentioned in my last article that postural muscles are slow twitch, white fiber muscles designed for endurance. They need to be strong enough to hold you up all day. Strength, in this case, does not come from bigger muscle fibers but from having all of the muscles firing in a controlled and proper order. For example, if you lift a box, ideally your abdominal muscle and your spinal muscle would contract at the same time to stabilize the body so the shoulder and arms and hips and leg muscles can utilize their power to lift it. What often happens is that core muscles lay dormant until a significant strain forces them to respond. So, when you lift a box, you first engage your back muscles until you are upright then, if you go past vertical, the abdominal muscles will engage. Then, they will fire back and forth while they try to find a semblance of stability.
I bring this all to your attention to encourage you to strengthen your core appropriately. Exercises that promote coordinated movement like yoga, pilates, and modified exercises from yoga can make a huge difference. It can take time to build coordination and it takes a consistent effort. In the following videos, I demonstrate four very useful exercises for coordinating core muscles and therefore, strengthening it.
Donations requested are as follows:
Twin size Sheets
Twin size blankets
Snacks- nuts, trail mixes, beef jerky, granola bars, pop tarts, candy, fruit snacks, cereal, Kraft Easy Mac, crackers, peanut butter crackers etc, tuna/chicken foil packs/pop tab cans, slim jims, protein bars, peanut butter to go containers, Nutella to go containers
Personal Items: Baby wipes, hand sanitizer, sunscreen, lip balm, dental floss, toilet paper, eye drops, liquid body soap, eye drops, shaving cream, razor blades, disposable razors, q-tips, foot/baby powder, hand/foot warmers, icy hot patches, batteries (preferably AA), toothpaste, shampoo, toothbrushes
Clothing: BLACK or WHITE COTTON long athletic socks, Dark colored knit hats/beanies
Specialty Items: Ground Coffee (Peets and Starbucks are popular), zip lock brand bags (all sizes)
The biggest request right now is Twin bedding and hygiene products.
We are unable to send glass containers, so plastic and metal only please! We can not send perishable foods, fireworks, firearms, aerosol cans, or pornographic materials.
How does ObamaCare affect chiropractic care in my office? That is a great question! I will tell you honestly, it doesn’t, at least not on my part. Say what you want about the Affordable Care Act, I do not need the Federal Government or anyone else to tell me that people are struggling with paying for healthcare insurance let alone healthcare.
However, for me the crisis in America is less about affordability and more about health. Don’t get me wrong, I know how expensive health insurance premiums, deductible, co-pays, and non-covered services can be. When all is said and done this year, between surgery on my knee, my son’s broken arm, my wife’s pregnancy and my daughter’s eye surgery, I am going to be out a large chunk of money before the insurance company that I faithfully pay $600 a month to contributes a dime.
Setting aside the debate about how insurance should be regulated, the truth is that Americans are among some of the least healthy people in the world. Contrarily, we spend more than every other country on health care. Timeout while I clarify something. We are not really talking about healthcare. Healthcare is cheap! No, we are talking about sick care. That is where the money is. Compare the cost of a healthy person over a lifetime with one who is in and out of doctors’ offices and hospitals and there is no comparison. OK, now that that is out of the way, my question is how can a highly developed country who spends a ridiculous amount of money on doctors, hospitals, medications, and technology, have a higher infant mortality rate than… anyone? The answer is simple. Money doesn’t make you healthy; doing things to improve or maintain your health does!
At the end of the day, the healthier you are, the less you will have to spend on medical bills. In theory, if everyone made a concerted effort to be healthy, insurance premiums would drop as they would not have to shell out so much for expensive procedures and tests. This is where chiropractic comes in. If you believe as I believe (and I am assuming that as my patient you agree with me on some level), then chiropractic is a powerful health promoting tool.
Because I know and you know that chiropractic is effective at helping improve and maintain your health, it makes sense that getting regular adjustments helps to reduce your overall healthcare costs. Furthermore, I am committed to making sure that everyone who walks in my office can afford the care they need. This is why ObamaCare will not change anything here. If you are desirous to continually work on your health and I am here to help with your chiropractic needs, you have the start of a pretty good team to not only reduce your healthcare expenses but, more importantly, keep you healthy.
This is one of the most frequently asked questions in my office, especially when patients see me adjusting a new-born or small child. The truth is that there are many reasons why babies and kids need adjusting. The sweeping reason is because, like adults, they experience trauma that causes their joints to work improperly. The difference is that children adapt much better and do not degenerate. However, like a sapling that is not staked to grow straight into a healthy tree, the consequences can set a child up for problems in adulthood.
The most common reason I adjust infants is due to digestive issues. The term “colicky” comes from the same root as colon. Infants cry and scream for long and unbearable periods of time because of gas or some other digestive issue. If you have had a child with colic, you know how miserable it can be for everyone involved. My second child was colicky and I still haven’t recovered 10 years later from sleepless nights of attempting to console him in vain. For this very reason, however, I learned to adjust infants. I was in chiropractic school at the time and was at my wits ends. I met a pediatric chiropractor and took my son to her. She was generous enough to teach me. It made all the difference in the world!
With colicky infants, adjusting the pelvis and low back calms down the sympathetic nervous system which stimulates the parasympathetic. The parasympathetic nervous system controls digestion and works opposite the sympathetic nervous system. When this happens, babies are typically constipated and gassy. I warn parents that after the first adjustment or two, they should plan for a “blow out.” If you are a new parent and your child has always been a little constipated, a “blow out” is where the diaper cannot contain the mess.
Another common reason I adjust babies is because they are having a difficult time nursing. Usually, they are uncomfortable feeding on one breast or the other due to a restriction in the neck. Nursing mothers will tell you that there is not much that is more uncomfortable than a full breast and a hungry baby that refuses to nurse from it. Such a scenario can also cause mastitis also known as a breast infection. A gentle neck adjustment will help the baby move her neck freely and comfortably nurse.
As for kids, if they are like mine, they can do some wild things that cause trauma to the spine. For example, my two year old loves to jump off the back of the couch. About every third time she misses the pillows she positioned to break her fall and comes crying for help. I check her regularly to make sure everything is adjusted properly. I adjust my 12 year old when his asthma flares up due to allergies. This helps to drain the sinuses but also frees the ribs allowing him to breath better. Adjustments also help to regulate the immune system.
I have adjusted kids for too many reasons to name all of them. Here are some reasons I can think of: Sensory issues (a common Autism Spectrum disorder), bed wetting, reflux, constipation, to help start walking, scoliosis, sports injuries, general trauma, headaches, and more.
The follow up question, in case you are wondering the same, is how I know when babies need to be adjusted. This is simple but has been known to alarm a few mothers. This only works with infants. I take the infant by the ankles and hold them upside down in front of me. If they hang with a nice arch, they are just fine. It they twist or bend or look from side to side, that is an indication that they need an adjustment.
The purpose of this blog post is in no way to belittle or degrade the medical profession. My best friend is a medical doctor and I have several friends whom I admire and respect who are medical doctors. Furthermore, I have many medical doctors who refer patients to me on a consistent basis. No, this article is for those medical doctors who refuse to educate themselves on the benefits of alternative health care. Lately I have had a few medical doctors tell our mutual patients that they should not get adjusted anymore. Every single one of them cited arthritis as the reason why they should discontinue care with me. I hope this article will educate you as a patient of such physicians and maybe even influence some of them to do some research.
First of all, arthritis is a very generic term. Medical doctors routinely use it for any ache or pain in a joint. Most of the time calling it arthritis is technically true but over simplistic. It seems to me like they use it liberally because they do not want to explain what is really going on. Arthritis means is inflammation in a joint. It can be caused by auto-immune conditions like Rheumatoid or Lupus but more often it is caused by wear and tear. This is rarely explained to a patient so I am going to.
When doctors tell you that you have arthritis, most of the time what they are saying is that they can see signs of degeneration on your x-rays. Examples of degeneration are decreased joint space, bone spurs and misalignment. Essentially, instead of seeing nicely aligned joints with smooth edges, they see jagged edges with varying degrees of misalignment. This happens over time. How quickly is determined by how dysfunctional the joint is. The more dysfunctional the quicker it degenerates. Dysfunction of a joint means it is either not moving properly or not moving at all.
In the spine, the vertebrae have discs that can degenerate. Usually, this is associated with a disc herniation or bulge. Degeneration in the spine can lead to stenosis or narrowing of the openings where the nerve roots travel. Spinal degeneration or arthritis can come in varying degrees and complications. I am very aware of the risks involved with adjusting a highly degenerative spine.
Let me repeat that. I am very aware of the risks of adjusting a spine that has arthritis or degeneration! I also know the benefits. For this reason, I am very frustrated with these MD’s who are telling my patients to stop. Do they think I am unaware of my patient’s condition? Do they believe that I have no regard for my patient’s health? To be honest, I don’t believe they consider this, at all. I see fear derived from ignorance.
The truth is that an adjustment of a degenerating joint can be very beneficial. Retraining the joints to move properly can decrease inflammation and increase the nerve flow to that area which will at the very least slow down the degenerating process. Increased function will lead to improvement to the health of the joint. Are there risks? Of course. There are risks to everything. I believe the greatest risk is doing nothing. It is certainly the most predictable risk.
Trusting in your chiropractor to know when to adjust or not is important. Communication is the key! If you have a condition and you are unsure of your chiropractors awareness of it, express your concern. On that same note, avoid taking advice from people who don’t know. They shouldn’t be making recommendations about things of which they are ignorant. That doesn’t seem to be stopping some of them. If you stopped chiropractic care because your MD told you to, but have’t discussed it with your chiropractor, its time to have a frank and open discussion with all the parties involved, OK?
Do you or your spouse work for Sutter Health? If so, did you know that you have excellent chiropractic and massage benefits? According to your policy, you get 20 visits a year with just a $10 co-pay. That includes any and all chiropractic procedures AND up to an hour massage!
Let me repeat, for $10, you can get adjusted and receive an hour long massage.
I give high praise to Sutter for offering such phenomenal benefits. Not only do they give great care but obviously they want their employees to maintain good health, as well. So, if you are fortunate to have Sutter benefits, what are you waiting for? Give us a call and come in for chiropractic care, massage, or both.
Ah, the frustration of finding the perfect pillow! Have you found yours, yet? Once you do, your spouse or kid will probably steal it or your dog will chew it up. Or, do you have that pillow that has been perfect for longer than you are willing to admit and it is just moments away from disintegrating in the middle of the night as you blissfully rest? I know how it is. I wish I was writing this article with the perfect solution for everyone. Alas, there is no perfect solution but there are some general guidelines that can help.
First off, finding the right pillow can take time and you may need to invest a little in several different pillows. How much is up to your commitment to a perfect night’s sleep and how important it is for your neck to feel good in the morning.
The most important factor to consider is that you need to keep your head and neck is a neutral position relative to the shoulders. If your head is closer to one should over the other or flexed forward or extended back, you are no longer in a neutral position. This can put a strain on the joints of the neck and cause shortening of one side of the neck muscles and conversely lengthening of the other side. Because we spend so much of our lives sleeping, it is vital that you keep your neck and head in a position that puts little stress on all of the structures.
For side sleepers the biggest issue typically is finding a pillow thick enough to take up the space between the shoulders and the head. This is especially hard if you have broad shoulders. A firmer pillow is usually your best bet because it will hold its shape all night. Down pillows tend to be fine for the first few hours then compress during the night. I, personally, sleep on a water based pillow that holds it shape really well but is soft enough to be comfortable. It has over a gallon of water in it so it weighs a ton which makes it hard to change the pillow case, but what do you do?
Back sleepers typically need a fairly thin pillow or no pillow at all depending on the curvature of the upper back. The shape of your neck will largely determine the style of pillow. If you have a good curvature (which is ideal), a pillow that helps maintain the arch can be great. If your neck is unfortunately straight or reversed, then that style of pillow might be very uncomfortable. Some say that using a pillow as a neck orthotic to restore the ideal curvature is a good idea. I could definitely make that argument but sacrificing sleep might not be worth it.
OK, I know the what you are thinking, “I switch from side to back all night.” Let me say it right now, unless you are just the right structure, there is not really a pillow that is dual purpose. Sorry! If you have a pillow thick enough to take up the space between the head and shoulders, it is going to be too thick to sleep on your back and vice versa. Furthermore, if you are a stomach sleeper, there is no way to keep your head in neutral and still breath unless you have a slot for your mouth and nose.
There you have the basic guidelines. Happy hunting. FYI, just because pillows are expensive doesn’t mean they are going to be a good fit for you. Still, cheap is cheap. The pillows I sell in my office are around $50, if that is useful. Good luck and sweet dreams!