With the rise of concern over coronavirus COVID-19, we feel the need to provide you with our prevention measures and some insight on how to protect yourself during this time.
We currently ask that any patient that has been traveling outside of the US into level 3 countries take the precautionary measures as advised by the CDC to stay home for 14 days after arriving back from your travels.
We also advise that any patients who are showing the following symptoms of: cough, fever, and shortness of breath and also any early signs of illness to stay home. We often have a liberal policy in treating our patients who are unwell, but during this time, it is imperative to protect not only our health care providers and employees as well as our patients. If you are sick, we are happy to set up a telemedicine call for you to access our providers so that they may be able to offer some safe and effective herbal and supplemental remedies to fight it off. Please feel free to call our front office to schedule a consultation time.
We are taking extra measures at Elevate in order to mitigate the potential spread of pathogens. All providers have been asked to avoid contact with patients if they are currently experiencing any type of illness like symptoms. We’ve also upgraded our cleaning and disinfectant measures. Finally, for those of you who do come in with your children; we have removed toys from the rooms. Please bring your own toys to entertain your child during your appointment.
We hope that our patients/clients will continue to use Elevate to help to support their immune systems and continue their proactive treatment plans in order to stay healthy.
Please follow these behavioral guidelines that have been provided by the CDC to protect your potential for exposure. Ultimately, these guidelines should be practiced regardless since the flu and seasonal colds are still rampant during this time of year.
Stress reduction: Chronic stress can negatively alter immune system responses, making you more likely to get sick. Identify your personal stress reduction strategies and practice them regularly. This is why it’s so important to keep your appointments if you are well, so that we can help to mitigate the side effects of stress. Keep in mind that stressing about not getting sick, can in turn, make you sick!
Sleep: Sleep has a big influence on immune function, so it is essential to get plenty of sleep. Practice good sleep hygiene and maintain consistent sleep hours—turn off screens, ensure the room is cool, quiet, and dark, and set a reminder to help yourself go to bed on time.
Exercise: Moderate, regular physical activity helps to boost immune system function by raising levels of infection-fighting white blood cells and antibodies, increasing circulation, and decreasing stress hormones. Establish and follow an exercise program to not only help prevent respiratory infections but also to improve cognitive and physical resilience.
Nutritious foods/diet: Research indicates that brightly colored vegetables and fruits boost immunity better than most supplements. Eat plenty of fruits and vegetables—aim for 10 servings per day. Include fermented vegetables or other probiotic-containing foods.
SUPPLEMENTS, NUTRIENTS, AND FOODS TO SUPPORT IMMUNE FUNCTION
There are several nutrients, plant-based botanicals, and supplements that can boost immune function and provide symptom relief during illness and may help to shorten the duration of illness. For preventing and treating viral upper respiratory infections, consider some of the following:
Vitamin C: Vitamin C may help to prevent infections, including those caused by bacteria and viruses. Regularly administered vitamin C has been shown to shorten the duration of colds, and higher doses of vitamin C during an illness can also act as a natural antihistamine and anti-inflammatory.
Vitamin D: Vitamin D, known as the “sunshine vitamin,” is one of the most important and powerful nutrients for supporting the immune system. Numerous studies have shown that it helps reduce the risk of colds and flu. Unfortunately, a high percentage of the population is deficient, so daily supplementation (ideally in the form of vitamin D3) offers the best protection.
Vitamin A: For short-term use and particularly for those with moderate vitamin A deficiency, supplementation can be extremely helpful in supporting the body’s ability to fight infections, particularly with regard to respiratory infections.
Zinc: Zinc plays a significant role in boosting immunity. Often available as lozenges, zinc can help to reduce the frequency of infections as well as the duration and severity of the common cold when taken within 24 hours of onset.
Selenium: Selenium, a key nutrient for immune function, is also an antioxidant that helps boost the body’s defenses against bacteria, viruses, and cancer cells. It may particularly help to protect against certain strains of flu virus. Selenium is easily obtained from foods, with the richest source being Brazil nuts.
Honey: Honey, preferably raw, is a good demulcent (it relieves minor pain and inflammation of mucous membranes), has antioxidant properties, and has some antimicrobial effects. It is helpful for coughs and sore throats and can be added to hot tea.
Elderberry extract/syrup: Elderberry can be helpful in reducing cold duration and severity. With regard to flu, it has been shown to help prevent infection with influenza viruses as well as demonstrating potent antiviral properties that can aid in reducing flu duration and symptoms. Caution in using elderberry may be needed in some people with autoimmune diseases, however, due to the way it stimulates the immune system.
Garlic: Garlic contains a variety of compounds that can influence immunity. Some studies have shown that both fresh garlic as well as aged garlic extract and some other garlic supplements may reduce viral upper respiratory infection severity as well as function in the prevention of infection with viruses that can cause colds.
Probiotics: Probiotics contain “good bacteria” that not only support the health of the gut but also influence immune system functioning and regulation. Studies have shown that probiotic use can decrease the number of respiratory infections, particularly in children.
Jade Windscreen + ASR: Jade Windscreen is a traditional Chinese formulation that has been used through the centuries and is said to tonify the wei qi (our bodies defense system) and protect against external pathogens. It’s a combination of several herbs including astragalus that has been used for centuries to strengthen the body’s defenses. It’s especially useful for people who chronically get ill (repetitive colds) and also suffer from allergies. The People’s Herb formulation also includes astragalus, reishi and shiitake mushrooms. These adaptogenic medicinal mushrooms add an extra boost to nourish the system and to create an extra layer of protection from our hectic lives.
this being for generally healthy people and that it's best to seek advise from a licensed health professional if it is safe for you to add in these supplements.
In good health,
Melinda Choy, LAc, oversees Acupuncture Services with Barton Health and is CEO of Elevate Wellness Center.
Here at Safe Haven Chiropractic we talk with patients regularly about posture, which we like to refer to as the window to the spine. A patient’s posture can tell a lot about the structure of their spine.
We have all seen that little old man, or little old lady with slumped over posture, or maybe even the dreaded hump (sometimes referred to as Dowager’s hump). This is the build up of tissue at the base of the neck just above the shoulders. This occurs because of biomechanical changes in the spine that lead to a hunchback appearance. Not only is the hump unsightly, but it has health implications far beyond a typical eye sore.
The ideal spine has three curves – one in the lumbar spine, one in the thoracic spine, and one in the cervical spine. This ideal structure allows the spine to withstand the greatest forces, maintain its integrity without development of things like arthritis and degeneration, and most importantly allows the nervous system to function without the interference of pressure on nerves. When the spine is completely straight front-to-back, and from a side view has three curves of proper degree, the brain steam, spinal cord, and exiting nerve roots have the most room possible. In other words, proper alignment of spinal bones allows free flowing nerve impulses to effectively travel from the brain to peripheral nerves and vice versa.
When the structure of the spine begins to break down over time from either major traumas like car accidents etc. or from micro traumas such as poor postural habits, we see a deterioration in this incredible system that controls all other systems. Over the course of a lifetime these gradual changes in posture can lead to a variety of health conditions such as neck pain, low back pain, spinal degeneration, arthritis, changes in metabolism, headaches, migraines, radiating nerve pain, muscle weakness – and the list goes on and on.
So, when we talk to patients about postural habits, we aren’t simply trying to sound like their parents at the dinner table in their youth – “sit up straight while you eat.” We are trying to save them from becoming that hunched over elderly individual who we all see, but none of us want to be. Make sure you maintain that big curve in the low back, keep the shoulders back and retracted instead of forward and rounded, and stack the head directly on top of the shoulders for ideal posture. Reap all the health benefits of a better functioning nervous system simply by sitting/standing up straighter!
We are offering a free posture screen, Dog Bone Neck Pillow and Posture Correcting Exercises Consultation for $10. Sign up for a 15 minute slot and get.
It's no secret that chiropractors are leading an important movement against the overuse of medical prescription opioid drugs. Some of the dangerous side effects of opioids are:
We know that our drugless methods of treatment can help patients avoid these harmful medications. We also know that evidence-based stress management techniques can replace the need of opioids, by training the brain to turn on its own endorphin, serotonin and dopamine centers.
Meditation is no longer considered a fringe therapy used by patients or the medical community. More than ever, patients are looking for non-medical cures to their health problems.
This simple and powerful mindfulness-based relaxation techniques are effective without the negative effects of drugs they take for their stress. Breathing techniques relax the hyper-active minds in a few seconds, stopping the brain from secreting the hormones (cortisol, adrenaline, etc.) that makes their joints become arthritic, their muscles more painful, their organs mal-function or create anaxiety. Click here for a few different types.
The possiblity of eliminating the need for opioids altogether by they practice the stress reduction techniques for 60 seconds, 20 times each day!
Please read this article for a quick "medical" over-view about the effectiveness of meditation in the treatment stress of related medical conditions.
There is an 87% chance that you are sitting while you are reading this. How do I know? Because, in our culture, we sit to do everything! Think about it. We get up in the morning, sit down to eat breakfast, check Facebook and drink coffee. Then we sit down to drive to work (unless you own a Segway in which case there are other issues we should talk about), sit down to work, sit down to eat lunch, sit down to use the restroom and sit down again to check Facebook. Then, we sit down to drive home, sit down to eat dinner, sit down to watch TV and sit down to check Facebook again. Then at last, we go to bed and FINALLY get to lie down and relax. Welcome to the average American daily grind. Except the only things grinding in this scenario are your cheeks on the seat.
Sitting is the new smoking, only studies show that it is worse! In her book “Move Your DNA: Restore Your Health Through Natural Movement,” Katy Bowman explains: “Every single thing our bodies do requires movement—initiated by our musculoskeletal system—to be performed with ease. Digestion, immunity, reproduction—all of these functions require us to move. You can eat the perfect diet, sleep eight hours a night, and use only baking soda and vinegar to clean your house, but without the loads created by natural movement, all of these worthy efforts are thwarted on a cellular level, and your optimal wellness level remains elusive.”
The health benefits are many, this is a short list of them:
1. Standing keeps your joints healthy.
2. Standing helps prevent injuries.
3. Standing decreases compression on spinal discs.
4. Standing burns calories.
5. Standing maintains stability in hip joints.
6. Standing prevents neck tension and keeps shoulders stable.
7. Standing helps keep nutrients moving through the body and to the brain.
A body in motion is a beautiful thing, but through poor lifestyle choices, injuries, and general aging our range of motion can diminish to the point that we can barely bend over to pick something up off the floor. Everyone seems to take their flexibility and ease of movement for granted when they are younger. However, as time goes by those simple movements become more challenging and you are more prone to tightness and injury. South Tahoe Chiropractors help patients with range of motion issues on a daily basis, and they can help you too.
Range of Motion for Daily Activities
Activities like brushing your teeth or hair, tying your shoes, or backing the car into the driveway all require joints in your body to move. Whether it is your shoulders, elbows, wrists, cervical and lumbar spine, knees, or neck; joints have to move freely in order to complete basic daily activities. Most of the time, you’ll never even notice these joints working. But if you have an injury or degenerative condition in even one of these joints, you’ll often feel the pain everyday and simple tasks will become a challenge.
The Spine and Range of Motion
Your spine is one the primary areas of treatment for San Jose chiropractic doctors and when your spinal range of motion is reduced, it affects many areas of your life. Issues with your spine are responsible for conditions such as carpal tunnel syndrome, headaches, debilitating back pain, and even infant colic. As your spinal range of motion continues to decrease, it's likely you’ll be able to do less and less and experience greater discomfort. Having your spine in alignment is crucial for free and easy range of motion. There are so many ways that your vertebrae can become misaligned that visiting a chiropractor is a good idea even if you still feel good.
Dr. Joshua Welch at Safe Haven Chiropractic can work wonders when it comes to increasing range of motion in your spine and other areas of the body. Even if you’ve been out of commission for years, a few sessions with a reputable chiropractor can help restore blood flow, improve nerve impingement, and get your discs back in alignment. Chiropractic treatment for range of motion issues may include spinal adjustments and possibly manipulation to other parts of the body. You might also be given specific stretches or exercises to strengthen supporting muscles and lengthen tendons and ligaments in the affected areas. Once your range of motion is restored and you’re feeling good, you should be able to get back to normal activities without any pain or restriction.
At Safe Haven Chiropractic our team is here to help answer your questions. Please feel free to contact us today.
CHIROPRACTIC CARE & THE OLYMPICS: HOW DC'S IN SOUTH LAKE TAHOE HELP OLYMPIC ATHLETES REACH PEAK PERFORMANCE
With the 2018 Winter Olympics mere days away, athletes of all kinds have landed in PyeongChang, South Korea for their chance at Olympic gold. As we watch these athletes compete, it’s easy to get caught up in the excitement of the two weeks of international competition and forget that these athletes have trained nearly their entire lives for this chance. For many of them, chiropractic care plays an integral role in being able to compete at the highest level. Sports chiropractic emphasizes injury prevention, injury recovery, and health and performance care – all of which are vital for Olympic athletes.
How DCs Help Olympic Athletes Reach Peak PerformanceConsidering the prominent role of chiropractors in today’s Olympics, it is surprising that it has been less than 50 years since the days of the first-ever team chiropractor. US Track and Field stand-out Dwight Stones credited chiropractic care with his Olympic performance on national television, bringing instant attention to Leroy Perry, DC, then the team chiropractor for Antigua in the 1976 Montreal Olympics. Shortly after, in 1980 Dr. George Goodheart became the first official US Olympic team chiropractor for the Winter Olympics held at Lake Placid.
More recently, Dr. Kevin Rindal, a DC out of Seattle, served as the official chiropractor for the 40-member USA Swimming team in Rio in 2016. Regarding his experience, Dr. Rindal stated that “It was very evident that U.S. athletes from multiple sports appreciate having access to chiropractic care. On a larger scale, it was very encouraging to see chiropractic incorporated into the scope of care provided for the athletes of so many other countries, in the polyclinic, and by their own sports-care staff.”
Even more prestigiously, a chiropractor served as the managing director of sports medicine for the United States Olympic Committee (USOC) and as Olympic Games Chief Medical Officer for Team USA in Rio. William Moreau, DC, DACBSP became the first DC in the world to do so. Dr. Moreau says that “Chiropractic plays an important role in preventive, maintenance or injury specific care, and contributes to enhanced clinical outcomes and high patient satisfaction levels among all athletes.”
Chiropractors like Perry, Goodheart, Rindal and Moreau use chiropractic adjustment to enhance range of motion, flexibility, balance, muscle strength and more for athletes in all category of sports. Graston Technique is one such tactic that chiropractors employ to assist athletes with recovery; in fact, Olympian Michael Phelps credited Graston Technique with his recovery after tough workouts in the pool.
Today, chiropractors aren’t just handling adjustments at the Olympics – some are even competing. Dr. Seun Adigun is competing in the 2018 PyeongChang Olympics as a member of the Nigerian bobsled team. Adigun is not only the driver for the historical first-ever Nigerian bobsled team, she also recently completed a dual degree program for a Doctorate of Chiropractic from Texas Chiropractic College and a Master’s of Science in Exercise Health – Sports Science from University of Houston – Clearlake. Adigun believes that “it is not always the most talented athlete who finishes on top, but the healthiest.” She also states that chiropractic “…is the keystone to revolutionizing sports medicine.”
Whether you’re a weekend warrior or an Olympian, sports chiropractic care is a tried and tested technique that helps athletes to continue to train and compete at peak performance. Dr. Welch has worked with many competitive athletes in may sports including cycling, swimming, ultra running, triathletes, World Cup rock climbing, and Olympic snowboarders. The integrated care at Safe Haven Chiropractic will help ensure that you, as an athlete, are prepared to compete at your best for any race, big game or tournament.
Call 530-577-5433 to make your next appointment.
Non-Surgical Treatment for lumbar spine conditions including: Herniated Discs, Spinal Stenosis, Degenerative Disc Disease (DDD), Degenerative Joint Disease (DJD), Spondylolisthesis, Facet Syndrome or Pelvic Pain in South Lake Tahoe.
We are a full-service chiropractic center. We offer our patients the utmost level of professionalism and treatment possible. We apply different styles of treatments including: posture screens, chiropractic care, corrective exercises and lifestyle and nutritional advice that will address your needs.
Chiropractic is a medicinal practice and discipline that deals with the disorders to the musculoskeletal system, as well as the treatment and prevention. The part of the musculoskeletal that your South Tahoe chiropractor will be most concentrating on is the spine, with the treatments of chiropractic being more in the manual therapy area, like manipulation of the spine and other joints.
Chiropractic methods and techniques have improved greatly in the past years. There are many methods your chiropractor can use to treat the cause of your condition. Below are some of the treatments that we specialize in.
Contrary to popular belief, Chiropractic is not a simple discipline. There are actually many methods as to how the practitioner will choose to treat you, the most common one being spinal manipulation. Taking note of the spinal manipulation methods of a chiropractor, is essential to finding one that suits you better.
For patient's who have been diagnosed with a lumbar spine disk condition either described as herniated, ruptured, bulging or slipped (without neurologic complications such as progressive neurologic loss or cauda equina syndrome) modern chiropractic techniques can:
Dr. Joshua Welch, DC
It’s fall. It’s football season. It’s knee injury time. This is certainly not the only time of year knee injuries are seen, but it’s common to see more of them in autumn because of the sports season. The degree of injury dictates the degree of treatment rendered. Most knee injuries respond well to conservative care. Chiropractic care is an excellent option that has great success with certain types of knee injuries.
Anatomy and FunctionThe knee joint is complex. There are three bones, two menisci, four ligaments, and numerous tendons and muscles. Because there are a number of different structures, there are a number of different ways in which to hurt the knee itself. The primary movement of the knee is flexion and extension. The joint does allow for minimal rotation to right or left.
Common InjuriesBecause there are numerous structures involved with this joint, there are a plethora of injuries that can occur. Common injuries are:
First and foremost, chiropractic is about the health and optimal functioning of the body’s nervous system, the master control system. If an injury occurs anywhere in the body, it’s wise to first get the spine checked by a chiropractor and, if appropriate, adjusted to restore spinal motion and health. This in turn allows the nervous system, the master communication system, to function optimally, thus facilitating proper repair and healing to the injured areas.
A chiropractor can also manipulate the knee joint. Restricted knee joint range of motion can contribute to the actual injury itself and/or it can be a result. Restoration of proper range of motion is important in both the prevention of, and the healing from, knee injuries. Full range of motion will require the workload of the joint be distributed as it is intended. In turn, this allows for assessment of needs such as muscle/tendinous stretching, muscle strengthening or proprioception (joint position) training.
Chiropractors can recommend engagement in certain stretches or exercises to promote proper joint function and healing. Should you find yourself dealing with a knee injury or looking to prevent one because of your activity level, let Dr. Josh help you and your knees this fall.
Just because you love sports doesn’t mean you have to become a statistic. Or spend more time than necessary on the sidelines.
If you have anyquestion please give us a call at 530-577-5433
The information, including but not limited to, text, graphics, images and other material contained on this page are for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics. It is not intended to provide or be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your chiropractor, physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this page.
Melatonin synchronizes the brain and nervous system and biological functions to most of the internal organs including: fetal adrenal gland, pancreas, liver, kidney, heart, lung, fat, gut, etc. Then, various physiological effects of melatonin are reviewed, including detoxification of free radicals and antioxidant actions, bone formation and protection, reproduction, and cardiovascular, immune or body mass regulation. Given these physiological effects, potential benefits of melatonin use is especially useful with regard to brain or gastrointestinal protection, psychiatric disorders, cardiovascular diseases and oncostatic effects. Melatonin has many diverse effects with clinical, preventative and therapeutic applications.
This is the brand of Melatonin I recomend.
Curr Neuropharmacol. 2016 Dec 28. Melatonin: pharmacology, functions and therapeutic benefits.
We see many clients everyday with this pain and have a very effective for treatment with resolution in as little as one visit. Dr. Joshua Welch
Recently, many clients have comme in complaining of a reoccurring sharp stabbing pain coming from her rib area. After examination, the diagnosis was costochondritis or Tietze’s syndrome. Luckily, chiropractic treatment can help.
What is Costochondritis?
Costochondritis is an inflammation of the cartilage connecting the ribs to the sternum or breastbone. The condition most often affects the cartilage where the upper ribs attach to the breastbone (sternum). This area is referred to as the costosternal joint.
The symptoms include sharp, stabbing pain, and is often worse when taking a breath or coughing. If the cause is near an upper rib, the pain can radiate to the arm, which can be quite alarming.
What causes costochondritis?The cause of costochondritis can often be a mystery. The patient mentioned above found it was her new work station. She had recently added two larger screens, and found she was moving between screens by moving her torso, instead of her entire body.
Many other activities have the potential to cause this kind or rib injury. You are at higher risk if you
Treatment for Rib Pain
Chiropractic treatment is a natural effective treatment for costochondritis. A National Institutes of Health study found chiropractic management of Tietze syndrome (costochondritis) was successful in reducing pain levels.
Many times, the rib itself will out of alignment (a rib subluxation) causing increased inflammation with each breath in and out. I recommend an adjustment, which can be a bit uncomfortable, but the relief is generally instantaneous if this is the cause of the irritation.
Keeping the entire body in alignment, will help the ribs remain in place and heal faster.
Additional treatment recommendations:
Rib Friendly Living
For those who want to improve their condition and avoid it in the future, here are some everyday living guidelines:
Once you are on your way to recovery, we can discuss therapeutic strengthening exercises to build strength and help to avoid re-injury.
Please remember, all chest pain is an emergency. If you think you may be having a heart attack, it is best to go to the emergency room. This article is meant to discuss other types of injuries and how chiropractic can help.
Now on to healthy living!
Image By Henry Vandyke Carter - Henry Gray (1918) Anatomy of the Human Body (See "Book" section below)Bartleby.com: Gray's Anatomy, Plate 390, Public Domain,
Bedwetting is an issue that millions of families face every night. It is extremely common among young kids but can last into the teen years.
All the same, bedwetting can be very stressful for families. Kids can feel embarrassed and guilty about wetting the bed and anxious about spending the night at a friend's house or at camp. Parents often feel helpless to stop it.
Bedwetting may last for a while, but providing emotional support and reassurance can help your child feel better until it stops.
How Common Is Bedwetting?
Nocturnal enuresis (the medical name for bedwetting) is involuntary urination that happens at night during sleep after the age when a child should be able to control his or her bladder. It's a common problem in kids, especially those under 6 years old. About 13% of 6-year-olds wet the bed, while about 5% of 10-year-olds do.
Bedwetting often runs in families: many kids who wet the bed have a relative who did, too. If both parents wet the bed when they were young, it's very likely that their child will..
No one knows for sure what causes bed-wetting, but various factors may play a role and is not a sign of any deeper medical or emotionsl issues. :
Fall is a time of change and renewal, which makes it a great time to revisit your running habits and switch things up as we head into the chillier months. Winter skiing and snowboarding is not here yet! Keep fit with these tips.
We’ve collected some tips to help keep you on track and enjoy the season to the fullest.
Keep Running (and maybe change) your shoes
A common rule of thumb is to change your running shoes every 500 kilometres, depending on various factors like running style and body weight. You’ll know that it’s time to replace them if you’re feeling more aches and pains than usual and if you can see that the tread is completely worn. Alta running has a great shoe to decrease many running injuries. “It was a game changer! says Ryan W. a long distance runner. Check it out. https://www.altrarunning.com/
Layer up when biking
It’s a lot cooler now than it was even a month ago, so dig that cold-weather gear out of the closet. Base layers, long-sleeved shirts, hats and gloves go a long way in keeping your body warm. You will sweat a lot going up and cool off when going down, so use wicking material.
But don’t get too carried away. You should still feel a little cold at the start of your trip because your body will heat up as you get going.
Waking up in the dark? Yes, the days are getting shorter and shorter and that means your morning and evening walks will likely start or end in the dark. It’s important for your safety to make sure that you’re visible to traffic (which includes cars, bikes and other runners).
A lot of the new gear has reflective layers built into it, but you can also consider using a light. This could be anything from a headlamp to small lights that can clip on to your clothing or running belt. If your jacket doesn’t have lots of reflective tape, consider wearing a reflective vest. The most important thing is to be seen out there.
Keep on hydrating and using sunscreen
Many people think that because it’s not as hot out there they can skimp on hydration and sun protection—not true!
While we do sweat less in cooler temperatures, your body still needs water to remain hydrated. That goes for using sunscreen as well. The sun’s rays aren’t as severe during fall, but the UV rays can still damage your skin if you’re exposed for longer periods of time.
Change up your route
Fall is a time of change, from changing leaves to schedules to appetites. That means it’s also a good time to switch up your running, biking or walking route and check out new trails in the basin.
We’re fortunate in South Lake Tahoe to have so many awesome multi-use paths, single track and Forest Service Roads that look particularly beautiful in autumn, so get outside and explore somewhere new. Why not head down to Hope Valley and get some fall colors along with your hill training? https://www.sport-fitness-advisor.com/health-benefits-of-running.html
Try something new
Tahoe Area Mountain Biking Association
Lake Tahoe Bouldering and Climbing.
6 Great Hiking Trails:
Disc Golf Courses:
"Is it BAD to Crack my own neck?
It's one of the most common questions we hear!
A great question, excellently explained by a Chiropractor.
"Why do I always feel like I have to crack my own neck?" & "Is it bad if I do crack my neck?"
Check out the video and share with your friends who you KNOW do this all the time!
Life can get pretty busy and stressful, and the “common” headache is sometimes overlooked or masked with a over the counter painkiller, which works but has long-term side effects. A headache is a good indicator that your body is missing something. Drink some water, take a break and breath, eat a snack or a change in lifestyle is necessary.
Headaches can be triggered by stress, fatigue, allergies, eyestrain, poor posture, alcohol or drugs, low blood sugar, hormones, constipation, and nutritional deficiencies. Your body is telling you that something needs to change, so begin to heed those signals and use these 8 remedies to overcome headaches in a natural and healthy way.
Top 8 Headache Remedies
Magnesium is one of the most successful headache remedies, first of all, because it’s much safer than taking a painkiller. People who suffer from serious headaches, like migraines, often have low levels of magnesium, and several studies suggest that magnesium may reduce the frequency of migraine attacks in people with low levels.
Those prone to low counts of magnesium include people with diabetes, heart disease, alcoholism, as well as those on diuretics for blood pressure.
Magnesium may prevent the wave of brain signaling, called cortical spreading depression, which produces the visual and sensory changes that are common when experiencing a headache, especially a migraine. Magnesium can block the pain-transmitting chemicals in the brain, and it can improve platelet function, which will help your body react to injuries and prevent bleeding.
Taking 200-600 mg of magnesium a day can reduce the frequency of headache attacks. Both oral and intravenous magnesium are widely available, extremely safe and inexpensive. Magnesium can be used safely by women who are pregnant. The most frequent side effect of magnesium is diarrhea, but lowering your dose or taking it less often can eliminate that issue. (1)
To increase your daily magnesium intake, eat more fiber. Dietary sources of magnesium include beans, whole grains, seeds, nuts, and vegetables like broccoli, squash and leafy greens. Dairy products, meats, chocolate and coffee also include decent levels of magnesium.
Check out Grass Roots Natural Market for a great selection of products.
2. Avoid headache-inducing substances. Some substances are more likely to cause headaches than others. You can prevent headaches by limiting your intake of these substances:
Nitrates and nitrites. Nitrates and nitrites are found in processed meats and in monosodium glutamate (MSG), which is used to enhance the flavor of some foods. Nitrates can also be found in some heart medicines.
Phenylethylamine, which is found in some chocolate and cheeses.
Tyramine, which is sometimes found in nuts and fermented meats, cheeses, and soy.
Aspartame, an artificial sweetener found in many foods.
Caffeine and alcohol can also trigger headaches in some people.
3. Chiropractic Care & Posture
One of the best things about chiropractic care is that it’s a drug-free and surgery-free path to healing naturally.
Several clinical trials indicate that spinal manipulation therapy may help treat headaches. In one such study, 22 percent of those who received chiropractic manipulation reported more than a 90 percent reduction of headaches; meanwhile, 49 percent reported that the headache intensity was significantly reduced after receiving chiropractic treatment. (5)
Chiropractic adjustments or spinal manipulation helps to alleviate the stress of your system. Studies suggest that chiropractic manipulation reduces tension and migraine headaches. The Canadian Memorial Chiropractic College conducted a study involving 729 subjects, of whom 613 received chiropractic care and their outcomes ranged from good to excellent, indicating that it’s a positive and beneficial headache remedy. (6)
Walk-Ins Available Mon-Fri at Safe Haven Chiropractic.
4. B-Complex Vitamins
Many B vitamins are involved in the formation of neurotransmitters, such as serotonin, which may be deficient in people who suffer from migraines. Sadly, millions of Americans are coming up short on one or more of the B vitamins and this is causing energy slumps, unhealthy blood cell and adrenal effects, foggy thinking, and headache symptoms.
A B-complex vitamin includes a group of eight water-soluble vitamins: thiamine, riboflavin, niacin, vitamin B6, folate, vitamin B12, biotin and pantothenic acid. Together, these vitamins improve brain cells, circulation, immune function and cardiovascular health.
Studies indicate that while vitamin B2 may reduce the frequency and duration of migraines, vitamin B3 calms vascular headaches by opening up blood vessels to increase blood flow. Try taking one B-complex vitamin a day, as the benefits go beyond headache relief.
More Info Check out the Doctors Resource.
5. Stay Hydrated
Most Americans simply aren’t getting enough water, which in itself can relive headache pain and symptoms. This simple (and free) remedy will keep you feeling full, energized and headache-free.
You can also quench your thirst and stay hydrated with fruits and veggies – some even have a water content that’s over 90 percent. Try adding these nutritious fruits and veggies to your diet in order to stay hydrated throughout the day:
A study done at the National Hospital for Neurology and Neurosurgery concludes that there is indeed a water-deprivation headache. The study notes that while water deprivation is common and recognized by the public, it’s not described in medical literature. The research indicates that headaches from a lack of water include impaired concentration and irritability, too! (9)
So if you feel a headache coming on, consider your water intake and drink up.
6. Detox Bath to Reduce Tension
A detox isn’t just for cleaning your body, but also for ridding your body of toxins that will make you sick and can be one of the best preventative headache remedies . To bring toxins to the surface of your skin, make the water as hot as you can tolerate; then, as you sit in the cooling water, the toxins will be released.
You can dress up your detox bath to boost its tension-reducing capabilities:
Add a cup of baking soda to hot bath water. Baking soda kills bacteria, leaves your skin clean and smooth, and minimizes skin irritability – making it a handy and inexpensive product.
Add essential oil to your bath water – there are so many surprising essential oil uses and benefits. The soothing, calming, invigorating and cooling qualities of these oils will release any pent-up tension that your body is holding on to. Try lavender, peppermint, lemongrass, frankincense or sandalwood oil.
7. Stretching and Moving
Staying in one position for an extended period of time, like sitting at your desk or computer, can lead to body tension and create headache symptoms.
Plus, let’s face it, many of us spend hours a day hunched over, such as peering at your smartphone. This position, with your head sticking out, puts an extra 20-30 pounds of pressure on your neck!
Doing yoga is a great way to relieve built-up tension. Yoga clears your mind and loosens your muscles – it improves respiration, vitality and muscle strength, and it’s great for the circulatory system. If you feel a headache coming on, try a few yoga poses like the downward facing dog or child’s pose.
A 2012 study done by the Department of Physical Medicine and Rehabilitation in Finland measured the results of a stretching program for 60 women. The 12-month program resulted in a 69 percent decrease in headache frequency and symptom intensity. In addition to stretching, the results were even better when participants added muscle endurance and strength training exercises to their routines. (10)
8. Cayenne Muscle Rub
Cayenne pepper can stimulate your body’s circulation and reduce acidity – and it makes for one of the most surprising headache remedies. The capsaicin in cayenne is good for treating pain and inflammation — cayenne depletes the bodily element that makes us feel pain, called substance P, by stimulating a pain response in another area of the body.
When there is less substance P, the pain messages no longer reach the brain, and you feel relief. When applied topically, cayenne has the ability to relieve headache symptoms and relax your muscles. (11)
In the U.S. today, cayenne pepper is mostly used as a spice, but in many societies and parts of the world, it goes far beyond just flavoring food. For Native Americans as well as ancient Chinese, cayenne pepper is consistently used for therapeutic reasons.
Homemade Muscle Rub
Try this homemade muscle rub, it really works! It penetrates deep into the muscles, bringing both a soothing and relaxing sensation. This is one of my favorite things to use after I’ve done my morning high intensity interval training workout, and it’s especially helpful in reducing headache pain and tension.
Total Time: 20-30 minutes
1/2 cup coconut oil
2 teaspoons cayenne powder
2 teaspoons ginger or turmeric powder
15 drops peppermint essential oil
15 drops lavender essential oil
Mix all ingredients in a jar in a saucepan with water over low heat and allow contents to melt.
Stir to combine.
Pour mixture into metal tins or storage containers and allow to set.
Low Back Pain (LBP) is likely to affect everyone of us at sometime in our lives. It can be scary, painful and depressing. Know how to manage and prevent it from happening again give you the tools to control it.
1: Stretch: I know everyone tells you to stretch. But you don't have to go to yoga for 2 hours a day to get the benefits of stretching. It can easily be done in 1 minute 2-3 times a day. You can set a time for every 1-1/12 hours and stretch. This is a good way to keep from sitting to long and keep the joints moving and lubricated. At first listen to your body and stretch the places that feel the most tight when you stand. Usually hamstrings, shoulders, and low back. After a few days or weeks you should get into a routine that will prevent tension from building up and decrease the future occurrence LBP.
2: Anti-Inflammation: Common over the counter medications could be used, but recent studies have shown that NSAIDS may delay the healing process and have dangerous side effects. A healthier choice to consider is a blend of ginger, turmeric and bioflavonoids. Eat fresh fruits, veggies, lean meats and food rich in Omega 3's. Include Vitamin D3, COQ10 and Alpha Lipoic Acid for healthy cells and immune functions. Avoid foods that promote inflammation such as deep fried foods and processed foods with high sugar content.
3: Stay Active: Balance rest with physical activity. Walking, running, biking, yoga and simple calisthenics can be done on a lunch break to keep your body moving. These can be doubled up with core strengthening exercises such as planks, pushups and crunches to increase core stabilization.
In summer our thoughts turn to South Lake Tahoe’s great outdoors, and pursuits such as golfing, running, cycling hiking, rock climbing and swimming.
Being active can help you maintain a healthy weight, flexibility and good posture, build strong bones, and relieve stress. Recreational activities are a great way to enjoy these benefits while having fun. Whether you pick up a golf club or pound the pavement in running shoes, the important thing is to get moving.
Keep your back in mind, as you gear up for a fun-filled summer. Here are some tips to keep your back healthy as you exercise and enjoy the great outdoors this summer.
1: Warm Up: Before hitting the links or even the back garden, make sure you warm up. Do gentle stretches to limber up muscles and joints before lifting, climbing or swinging that golf club. Give Jennifer a call at Club 100 for advice. http://tahoeclub100.com/
Learn the Proper Technique: Learn the correct technique for your activity, right from the beginning. Poor technique can cause injury to joints and muscles. For example, be sure to kneel, not bend, when lifting. For golfers, take professional lessons to rid yourself of bad habits in your workouts or lifting that could hurt your back. Get in a free intro class at Crossfit 6250. http://crossfit6250.com/free-personal-1-on-1-training/
Maximize Your Flexibility: Maintaining good mobility for muscles and joints will contribute to your athletic ability and help prevent injury. Restrictions in muscle and joint function can hamper your technique and lead to strains and sprains. If you are a runner, take the time to stretch out calf and thigh muscles before hitting the road. Try a class of aerial yoga. http://www.thestudiolaketahoe.com/
Drink Fluids: Drink plenty of fluids before, during and after physical activity. Remember that once you are thirsty, you are already starting to dehydrate. Dehydration affects your energy level and your physical functioning. After your work out try brewed Kombucha or Natural Soda at Moon House Brew House. http://www.moonhousebrew.com/index.html
Don’t Overdo It: Don’t do too much, too soon or too fast. Take your time and work up your activity level slowly before pushing yourself too hard. This is especially true if you have been inactive all winter. Training hard is necessary, but recovery needs to be even more important. Take a rest day and enjoy the Lake and Rivers. Check out Ski Run Marina for a relaxing day. https://www.facebook.com/SkiRunMarina
Cool Down: Cooling down after any physical activity is just as important as warming up. Take 20 minutes for a brisk walk or a slow jog, and stretch out your muscles and joints before heading for the shower. Better yet use the foam roller or get a massage with at Holly's Bodyworks. https://www.massagebook.com/South_Lake_Tahoe~Massage~HollysBodyworks
Treat Injuries Promptly: If you suffer an injury or experience pain from your summer recreational activities, ice the area to reduce swelling and inflammation. Topical Magnesium, Pain relieving gel, arnica, ice and rest are always recommended after injuries or repetitive stress. Check out Elevate Wellness. http://www.elevate-wellness.com/home.
Seek Professional Help: If pain persists, consult a chiropractor or health care professional to help you with your recovery. Pain, Prevention, Performance are all affected positively with chiropractic care. Myofascial release and kinesio taping are also utilized with adjustment to create healing in as little as one visit. Give Dr. Josh a visit at www.safehavenchiropractic.com.
One of the most common injuries that a patient can receive in an accident is whiplash. It can range from very mild to severe effects and can cause tremendous amount of pain and discomfort. Individuals who have been involved in car accidents may not realize they have been injured until the next day when the inflammation and swelling have reached the point where movement is restricted and the person can no longer move his or her head normally.
What Is Whiplash?
Whiplash is an injury caused by severe jerking or pulling on the head and neck. The injury is caused when the forward motion of the body is abruptly stopped and the head is allowed to continue to move forward at a faster speed. It is much like a slingshot or jerking motion, where the head continues to move at the same speed of the body, even after the body has stopped.
If the jerking motion is severe enough, it can not only pull the muscles of the neck and damage the soft tissue, it can also fracture the neck bones.
How Can Chiropractic Treatment Help?
Chiropractic services and treatment plans help to re-align the head with the neck, and make both return to their original positions and movement patterns. Dr. Joshua Welch employs a massage therapists who works the soft tissues of the area in an attempt to reduce the swelling and inflammation that often accompanies an injury.
Massage also encourages blood flow to the area to help the tissues heal. Chiropractic benefits include:
Will the Effects Be Long Lasting?
The first chiropractic session may offer profound relief, but it will depend on how long the bones and muscle tissues have been out of place. For instance, it may take several chiropractic treatments to alleviate the pain depending on how long ago the injury took place. If the injury is only a few days old, one or two visits to the chiropractor may be all you need to alleviate the problems you are experiencing.
Whiplash injuries can cause a person to lose the ability to move their head from side to side. The severe pain may also prevent individuals from being able to sleep and lift his or her head. Hence, receiving a chiropractic treatment can increase range of motion and can improve flexibility allowing the person to move their head from side to side without pain.
Chiropractic services like MRI's, x-rays and other diagnostic tools can help chiropractors uncover the extent of a patient's injuries and then design a treatment program that works best for the individual. Treatment plans are created according to the patient's individual needs and can be adjusted as the healing begins to take place.
Some of you may have heard about how a modified form of boxing is helping patients with Parkinson’s disease (PD). If you haven’t, it’s been observed that people with Parkinson’s disease (PD) who engage in this boxing-like exercise routine can enhance their quality of life and even build impressive gains in posture, strength, flexibility, and speed. Proponents of the program report that regardless the degree of severity of PD, participants have a happier, healthier, and higher quality of life.
But must it be boxing? Maybe not. A report presented at the International Congress of Parkinson’s Disease and Movement Disorders in San Diego in June 2015 found that patients with Parkinson’s disease who began regular exercise early into the PD process had a much slower decline in their quality of life when compared with those who started exercising later. The researchers found just 2.5 hours per week of exercise is needed to improve quality of life scores. According to the report, it didn’t matter what exercise the participants did — simply getting up and moving for a total of 2.5 hours/week was reportedly enough (that’s only 20-25 minutes / day)!
Looking beyond Parkinson’s, other chronic conditions also benefit from adding exercise into a person’s lifestyle. Studies show that regular exercise as simple as walking helps reduce one’s risk for memory loss, and it slows down functional decline in the elderly. Incorporating aerobic exercise into one’s lifestyle can also improve reaction time in people at ALL AGES. Exercise has also been shown to improve both physical and emotional well-being in those afflicted with Alzheimer’s disease with as little as 60 minutes/week of moderate exercise! Patients with multiple sclerosis (MS) have also reported less stiffness and less muscle wasting when using exercise machines, aquatic exercise, and/or walking.
Research has shown just 30 minutes of brisk exercise three times a week can help reduce depressive symptoms in patients with mild-to-moderate depression. In a study involving teenagers, those who engaged in sports reported a greater level of well-being than their sedentary peers, and the more vigorous the exercise, the better their emotion health! In kids 8-12 years old, physical inactivity is strongly linked to depression. Even anxiety, stress, and depression associated with menopause are less severe in those who exercise!
So LET’S ALL GET OUT THERE AND EXERCISE!!!
Everyone, well at least almost everyone, has had headaches from time to time, and we all know how miserable they can make us feel. In fact, at some point in time, 9 out of 10 Americans suffer from headaches that range between mild and dull to throbbing, intense, and debilitating, sometimes to the point of requiring bed rest in a dark, quiet room.The common reflex is to reach for that bottle of pills and pray the headache subsides so you don’t have to call in sick and lose another day of productivity when you have so much to do. Unfortunately, between the side effects of many medications designed to help headaches and the pain associated with the headache, this approach is frequently NOT the answer. So what is?
The good news is that many studies have identified spinal manipulation therapy (SMT), the main type of care utilized by chiropractors, as being very effective for popular types of headaches—in particular tension-type headaches that arise in the neck. An important 2001 study reported that SMT provided almost immediate relief for headaches that arose in the neck with SIGNIFICANTLY fewer side effects and longer-lasting results compared with commonly prescribed medications.
Another interesting study that found similar results included tracking the prevalence/frequency of headaches after treatment stopped. The authors of the study reported the patients receiving SMT had continued to experience sustained benefits throughout the following weeks, and even months, in contrast to those in a medication treatment group where headaches came back almost immediately after they discontinued treatment.
The most commonly prescribed medication for tension-type headaches are non-steroidal anti-inflammatory drugs (NSAIDs). Common over-the-counter options include ibuprofen (Advil, Nuprin, etc.) and Aleve (Naproxen). For those who can’t take NSAIDs because of blood thinning and/or stomach-liver-kidney problems, doctors commonly prescribe acetaminophen (Tylenol), but it can be hard on the liver and kidneys, especially when taken over time.
So, what can you expect from a visit to a chiropractor for your headaches? The typical approach begins with a thorough history and examination with an emphasis of evaluating the neck and its associated function. Your doctor of chiropractic may also perform tests designed to reduce pain and some that provoke a pain response to identify the “pain generator” or cause!
Because each patient is unique, the type of care provided will be individually determined based on the findings, the patient’s age, comfort, and preference of both the provider and patient.
So, the next time you find yourself reaching for pills because of headaches, remember that there are better options! Give chiropractic a try. You’ll be GLAD you did!!!
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.
Content Courtesy of Chiro-Trust.org. All Rights Reserved.
“I was digging a hole in my garden and hit a rock with the shovel. After clearing the dirt from around the rock, I bent over and reached into the hole. I couldn’t get a good grip on the rock and had to twist my body to get my arm under it. As I started to move the rock, I felt something ‘give out’ in my low back and felt immediate low back pain, but it wasn’t terrible. Like a fool, I gave it another try but this time, the pain in my back was really sharp when I twisted to reach under it. Then, it felt like a knife stabbing me when I tried to stand up. Since then, I can’t stand up straight and pain is shooting down my left leg.”
The intervertebral disk is like a shock-absorber located between each vertebra in our spine extending from the tail bone to the upper neck. When healthy, your disks truly do function as shock absorbers. There are two parts to the disk – the inner part (called the nucleus) which is the liquid-like center and the outer part (the annulus), which is tough, laminated and rubber-like whose job is to hold the nucleus in the center of the disk. The annulus has concentric rings which look similar to the rings of an oak tree trunk and the strength of these laminated rings is due to the fibers crisscrossing, creating a self-sealing, secure border for the nucleus center. In spite of this great anatomical structure, our disks degenerate and can crack or tear allowing the more liquid-like nucleus to leak out of the annulus creating the classic “slipped disk” (technically referred to as a herniated or ruptured disk). When the herniated disk presses into the nerve that goes down the leg, pain is felt along its course and can radiate all the way to the foot. There are five vertebrae and disks with a pair of nerves that go into each leg and depending which disk ruptures, pain will follow a different course down the leg, which is why we ask you if you feel the pain more in the back or in the front of the leg. When the disk tears prior to both disk herniation and leg pain, low back pain occurs because the nerve fibers that are normally only located in the outer third of the disk grow into the central portion of the disk, making it generate more pain.
So now for the important question, “…what can I do for it?” When you visit our office, we will ask you about how you injured your back. Often, the cause of a herniated disk can be the accumulation of multiple events over time. It certainly can happen after one major event, like our example of lifting a rock out of a hole, but that is usually the “straw that breaks the camel’s back” and not the sole cause. Many researchers have reported it is rare for a healthy disk to herniate. Rather, disk degeneration with tears already present sets up the situation where a bend plus a twist, “…finishes the job.” The orthopedic and neurological examination will usually clearly identify the level of herniation. Chiropractic treatment often includes traction types of techniques, some form of spinal manipulation or mobilization, extension exercises, physical therapy modalities like electric stimulation, low level laser, or ultrasound, and ice therapy. Core / trunk strengthening and posture management are also commonly applied and, proper bending/lifting/pulling/pushing techniques are taught. We realize that you have a choice in where you choose for your healthcare services. If you, a friend or family member requires care for low back pain, we sincerely appreciate the trust and confidence shown by choosing our services and look forward in serving you and your family presently and, in the future.
Content Courtesy of Chiro-Trust.org. All Rights Reserved.
It’s been said that if you haven’t had back pain, just wait, because (statistically) some day you will! The following list is a list of “causes” that can be easily “fixed” to reduce your risk for a back pain episode.
1. MATTRESS: Which type of mattress is best? The “short answer”: there is no single mattress (style or type) for all people, primarily due to body type, size, gender, and what “feels good.” TRY laying on a variety of mattresses (for several minutes on your back and sides) and check out the difference between coiled, inner springs, foam (of different densities), air, waterbeds, etc. The thickness of a mattress can vary from 7 to 18 inches (~17-45 cm) deep. Avoid mattresses that feel like you’re sleeping in a hammock! A “good” mattress should maintain your natural spinal curves when lying on your sides or back (avoid stomach sleeping in most cases). Try placing a pillow between the knees and “hug” a pillow when side sleeping, as it can act like a “kick stand” and prevent you from rolling onto your stomach. If your budget is tight, you can “cheat” by placing a piece of plywood between the mattress and box spring as a short-term fix.
2. SHOES: Look at the bottom of your favorite pair of shoes and check out the “wear pattern.” If you have worn out soles or heels, you are way overdue for a new pair or a “re-sole” by your local shoe cobbler! If you work on your feet, then it’s even more important for both managing and preventing LBP!
3. DIET: A poor diet leads to obesity, which is a MAJOR cause of LBP. Consider the Paleo or Mediterranean Diet and STAY AWAY from fast food! Identify the two or three “food abuses” you have embraced and eliminate them – things with empty calories like soda, ice cream, chips… you get the picture! Keeping your BMI (Body Mass Index) between 20 and 25 is the goal! Positive “side-effects” include increased longevity, better overall health, and an improved quality of life!
4. EXERCISE: The most effective self-help approach to LBP management is exercise. Studies show those who exercise regularly hurt less, see doctors less, have a higher quality of life, and just feel better! This dovetails with diet in keeping your weight in check as well. Think of hamstring stretches and core strengthening as important LBP managers – USE PROPER TECHNIQUE AND FORM; YOUR DOCTOR OF CHIROPRACTIC CAN GUIDE YOU IN THIS PROCESS!
5. POSTURE: Another important “self-help” trick of the trade is to avoid sitting slumped over with an extreme forward head carriage positions. Remember that every inch your head pokes forwards places an additional ten pounds (~4.5 kg) of load on your upper back muscles to keep your head upright, and sitting slumped increases the load on your entire back!
We have only scratched the surface of some COMMON causes and/or contributors of back pain. Stay tuned next month as we continue this important conversation!
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.
Content Courtesy of Chiro-Trust.org. All Rights Reserved.
“Doc, I try to do my exercises but I have to hit the ground running in the morning….to get the kids ready for the school bus….I have morning meetings….I’m not a morning person….I’m pulled in 100 directions during the day….I forget about them until I’m in bed….I exercise on my job and that’s enough…”
I’m sure we’ve all rationalized our inability to keep up with exercises, especially after our episode of low back pain (LBP) subsides. In fact, only about 4% of LBP patients continue doing their exercises after their pain subsides. That means 96% of us with chronic, recurring low back pain DO NOT exercise even though we know we should. We feel bad, even guilty for not exercising. So, what can we do to “trick” ourselves into being more compliant with our low back exercises?
First, let’s accept the fact that most of us cannot consistently “fit in” exercise into our busy schedules. With that said, the TIMING of when to do the exercise may be more important than even doing them at the same time every day. In other words, do a few exercises when you need them the most. For example, if you’re working at a computer for more than 1 hour, and you start to feel back pain from the prolonged sitting – especially if your work station set up is less than ideal – do one or two sitting exercises right at your work station, BEFORE your back pain gets any worse. If you wait too long, the exercises may not be of much benefit. Setting a timer next to your screen that beeps every hour is a good reminder to do one or two simple exercises and only takes a minute or two. Many inexpensive digital watches can be set to beep on the hour/every hour or, you can set a “timer” to beep after 60 minutes as a “gentle” reminder. Some cell phones also have a timer feature. Here are three sit down low back exercise options (try them all and decide which one(s) feel most productive/helpful):
If you do the math, it would take a minute for #1 and #2, 30 seconds for #3 (total 2.5 min.). If that’s too long, hold for 5 seconds. If that’s too long, do 1 rep, not 3. You get the idea…..MAKE IT WORK! Modify the dose to fit your schedule or ability to stretch. If you do this AT THE TIME you start to feel tight or sore, you can PREVENTa LBP episode!
We realize you have a choice in where you choose your healthcare services. If you, a friend or family member requires care for low back pain, we sincerely appreciate the trust and confidence shown by choosing our services and look forward in serving you and your family presently and, in the future.
Content Courtesy of Chiro-Trust.org. All Rights Reserved.
Headaches and a Holistic Approach to Treatment with Herbal Remedies and Chiropractic Adjustments in South Lake Tahoe.
Headaches are a common complaint in patients presenting for professional care, including chiropractic management. Patients with headaches seek chiropractic care because they find manipulation or adjustments applied to the cervical spine and upper back region are highly effective in reducing the intensity, frequency and duration of the headache pain. This is because the cervical spine / neck, is often the origin of the headache as the three nerves in the upper neck (C1, 2 and 3) pass through the thick, overly taught neck muscles in route to the scalp / head. When the muscles of the neck are in spasm, the nerves get “pinched” or squeezed by the overly tight muscles resulting in headache pain. Each nerve runs to a different part of the head and therefore, pain may be described as “…radiating over the top of head (sometimes into the forehead and eyes),” or, into the head and over the ear, sometimes reaching the temple. Also, an area located in the back and side of the head is the area where the C1 nerve innervates, so pain may also be reported in that location. When more than one of the C1-3 nerves is pinched, the whole side to the top of the head may be involved.
In the October 2009 issue of The Spine Journal, Western States Chiropractic College, Center for Outcomes Studies, reported benefits are obtained with the utilization of spinal manipulation in the treatment of chronic cervicogenic headaches. The word “chronic” means at least 3 months of headache pain has been present. This new study compared 2 different doses of therapy using several outcome measures including the pain grade, the number of headaches in the last 4 weeks and the amount of medication utilized. Data was collected every 4 weeks for a 24 week period and patients were treated 1-2 times/week and separated into either an 8 or a 16 treatment session with half the group receiving either spinal manipulative therapy or a minimal light massage (LM) control group.
The results of the study revealed the spinal manipulation group obtained better results than the control group at all time intervals. There was a small benefit in the group that received the greater number of treatments with the mean number of cervicogenic headaches reduced by 50% in both pain intensity and headache frequency.
The importance of this study is significant as there are many side effects to medications frequently utilized in the treatment of headaches. Many patients prefer not taking medications for this reason and spinal manipulation therapy (SMT) offers a perfect remedy for these patients. Couple SMT with dietary management, lifestyle modifications, stress management, and a natural, vitamin/herbal anti-inflammatory (such as ginger, turmeric, boswellia) when needed, a natural, holistic approach to the management of chronic headaches is accomplished.
We are proud that chiropractic care has consistently scored the highest level of satisfaction when compared to other forms of health care provision and look forward in serving you and your family presently and in the future.
Content Courtesy of Chiro-Trust.org. All Rights Reserved.
The Best Treatment for Back and Neck Pain in South Lake Tahoe. Should I use Advil, Acupuncture or Chiropractic?
Wouldn’t it be nice if we could assess three common types of treatment for neck and back pain to determine which is the most effective? Here is a look at three studies that compared three popular forms of care for chronic spinal pain to determine the short-term and more importantly, the LONG-TERM benefits of chiropractic manipulation, acupuncture, and non-steroid anti-inflammatory drugs (NSAIDs, like Advil).
The FIRST published study included a pilot group of 77 patients complaining of chronic spinal pain (neck, mid-back, or low-back pain). These patients were separated into one of the three treatment groups and received either NSAIDs, acupuncture, or chiropractic manipulation. Patients received care for four weeks with outcome measures (questionnaires) used to assess changes in pain and disability. After a 30-day time frame, only patients who received chiropractic manipulation (CM) reached a level of statistically significant improvement, supporting CM to offer the best SHORT-TERM BENEFITS for those with chronic back/neck pain.
The SECOND study included 115 patients, again randomized, to receive either one of the same three treatments, but this time the outcome data was gathered two, five, and nine weeks after the start of treatment. Again, those who received chiropractic manipulation (CM) experienced the best overall improvement at nine weeks.
The THIRD study involved follow-up from the same patient group from the SECOND study two years later. Once again, participants completed outcome assessments that measure pain and disability. This time, the results showed that only patients in the chiropractic manipulation group maintained long-term improvements in pain and disability.
There have been other studies looking at the efficacy and benefits of SMT (spinal manipulative therapy) both in comparison with other forms of care (as presented here) as well as with different conditions or diagnoses. Perhaps the most exciting results were published in 2008 by the International Bone and Joint Decade 2000-2010 Task Force on Neck Pain. They divided patients into four groups (Group 1: Neck pain with little to no interference with activities of daily living – ADLs; Group 2: Neck pain that limits ADLs; Group 3: Neck pain with radiculopathy or radiating arm pain from a pinched nerve; Group 4: Neck pain with serious pathology such as cancer, fracture, infection, and/or systemic disease.) The researchers concluded that chiropractic care was highly recommended especially in Grades 1 and 2 (which includes the majority of neck pain sufferers). Interestingly, many multidisciplinary physician groups now incorporate chiropractic care as part of their “team” approach, which also offer pain management in the form of medications, injections, PT, and when necessary, surgery. They have seen the value of spinal manipulation for neck pain and often seek out chiropractic because it’s safe, beneficial, and cost effective!
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.
Content Courtesy of Chiro-Trust.org. All Rights Reserved.
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There are MANY different types of headaches, of which migraines are a common type. This discussion will concentrate on some unique characteristics that are associated with migraine headaches. This information may help you understand what type of headache you’re having. A unique feature of migraine headaches is that prior to the start of the headache, there is often a pre-headache “warning” that the migraine is about to commence. This is often referred to as an “aura,” and it can vary from a few minutes to a few hours, or in some cases, two days prior to the start of the migraine. Here are some of the more common “warning signs” that you are having, or are about to have, a migraine:
• Neck pain. In an online survey, the National Headache Foundation found that 38% of migraine patients “always,” and 31% “frequently” had neck pain accompany their migraine headache.
• Frequent urination. This can precede the migraine by an hour or as much as two days.
• Yawning. A 2006 article in the journal Cephalgia reported that about 36% of migraine sufferers describe yawning as a common pre-migraine warning. This can occur quite frequently, such as every few minutes.
• A “sensory aura” may occur on half of the body, moving from the finger tips through the arm, across the face, or elsewhere and usually includes a temporary lack of feeling as if the body region is “half asleep.”
• Nausea and vomiting. This is a common aura. According to the American Migraine Study II (a mail survey of more than 3,700 migraine patients) 73% reported nausea and 29% vomiting. Another study reported that migraine sufferers who have nausea/vomiting usually have more severe migraine headaches and get less relief from migraine medications compared to those who do not get nausea or vomiting.
• Other common auras or “sensitivities” during the migraine include bright light, noise, and/or smells (like perfumes), and many migraine sufferers seek refuge in a dark, quiet room and try to sleep.
• Physical activity. Routine activities such as walking, climbing steps, running, weight lifting, or sexual activity can trigger a migraine and/or increase the intensity of an existing migraine headache.
• Trouble speaking. Difficulty “getting the words out” or formulating thought (staying on task) can be another warning sign of an impending migraine. Obviously, if this is the first time this symptom has occurred and it’s “…out of the ordinary,” we’ll have to make sure it’s not something more serious (…like a stroke)!
• Weakness. This may occur in an arm or leg or entire half of the body (left or right side) and also could be a more serious sign of a stroke, but it is also a fairly common pre-migraine aura.
• Visual aura. This can include double vision and / or vertigo (balance loss with a spinning feeling). This often occurs in a special type of migraine called a “basilar-type migraine” and symptoms can include dizziness, double vision or loss of vision. The balance loss is often associated with a “bad migraine” and occurs when the migraine is stronger or more intense than usual.
• “Headache hangover.” This usually occurs after the migraine has passed and people describe a feeling of being “wiped out.” Symptoms can include fatigue, difficulty concentrating, weakness, dizziness, lightheadedness, and extreme energy loss.
In many cases, adjustments applied to the neck and upper back, especially when delivered BEFORE the migraine, can reduce the intensity and in some cases STOP the migraine from even starting!
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 headaches, we would be honored to render our services.
Content Courtesy of Chiro-Trust.org. All Rights Reserved.