Author: Dr. Robert Speirs DC

Teens & Headaches? What?

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Migrane

​In 2016, researchers at Curtin University in Perth examined the seated posture and health data of 1,108 17-year olds in an effort to determine if any particular posture increased the risk of headaches/neck pain among late adolescents.

Among four posture subgroups—upright, intermediate, slumped thorax, and forward head—the researchers observed the following: participants who were slumped in their thoracic spine (mid-back region) and had their head forward when they sat were at higher odds of having mild, moderate, or severe depression; participants classified as having a more upright posture exercised more frequently, females were more likely to sit more upright than males; those who were overweight were more likely to sit with a forward neck posture; and taller people were more likely to sit upright.

While they found biopsychosocial factors like exercise frequency, depression, and body mass index (BMI) ARE associated with headaches and neck pain, their data did not suggest any one particular posture increased the risk of neck pain or headaches more than any other posture among the teenagers involved in the study.

This is noteworthy as studies with adults do indicate the risk for neck pain and headaches is greater in individuals with poor neck posture. In particular, postures such as forward head carriage, pinching a phone between the ear and shoulder, and prolonged neck/head rotation outside of neutral can all increase the risk of cervical disorders. This suggests that in younger bodies, the cause of neck pain and headaches may be multifactoral and not limited to just poor posture and that treatment must address all issues that may increase one’s risk for neck pain/headaches in order to reach a desired outcome.

The good news is that chiropractic has long embraced the biopsychosocial model of healthcare, looking at ALL factors that affect back and neck pain and quality of life. Through patient education, spinal manipulation, mobilization, exercise training, the use of modalities, and more, chiropractors can greatly help those struggling with neck pain and headaches!

Non-surgical Options

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​CTS SUrgery

Continuing with our information on Carpal Tunnel Syndrome, today we will look at non-surgical treatment approaches for carpal tunnel syndrome (CTS) aim to remove pressure on the median nerve where it’s pinched. In a recent review of the literature published on “passive modalities” (non-surgical treatment approaches) for CTS, researchers reviewed studies published between 1990 and 2015 for information on which non-surgical treatment approaches work best. Topping the list is the use of various types of night splints – wrist braces worn at night to prevent bending of the wrist during sleep. The evidence found that night splints were less effective than surgery in the short-term (up to six months) but more effective over the long-term (at 12 and 18 months)!
They did not find studies with a “low risk of bias” (no randomized controlled trial-types of studies) regarding other passive modalities such as ultrasound and electrical stim and hence, they conclude that better quality studies must be conducted before conclusions can be made regarding most of the passive modalities frequently utilized in the management of CTS.
A 2010 study found mobilization treatments and exercises (tendon gliding & nerve gliding) were helpful WHEN patients complied with the treatments and the recommended exercises. Manual therapies, or “hands-on” treatments, are a feature of chiropractic care. Chiropractic treatment for patients with CTS also includes night bracing in addition to manipulation, mobilization, exercise training, nutrition, and ergonomic / workstation modifications, and whole body health awareness.
Doctors of chiropractic understand these non-surgical approaches have limitations. This is why they work with allied healthcare providers when pharmaceutical and/or surgical intervention is appropriate. They may also frequently consult with neurologists for tests such as EMG/NCV (an electrical test that measures the degree of nerve damage) to better understand the patient’s condition. In short, chiropractic offers a multi-modal approach of care, and chiropractors will work with others in the patient’s best interest.
We realize you have a choice in whom you consider for your health care provision and we sincerely appreciate your trust in choosing our service for those needs.  If you, a friend, or family member requires care for Carpal Tunnel Syndrome, we would be honored to render our services.

8 Safety Tips to Prevent Falls

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8 tips

When the rain and snow starts to fall, so do people. In fact, falls are the leading cause of nonfatal injuries in adults 45 and older. Protect yourself from a life-changing injury this winter with these 8 safety tips.

1. Choose the right shoe. Shoes and boots need to fit properly and have soles with good traction. Snow boots or hiking boots will provide the best protection for the worst type of weather.

2. Leave early. Falls are more likely to happen when you’re in a rush. Allow yourself plenty of time to get to where you’re going.

3. Walk like a penguin. Take short steps and walk as flat-footed as possible on icy or slippery ground.

4. Keep your hands free. You’ll need them to help you balance, so avoid carrying heavy loads and keep those hands out of your pockets.

5. Remove snow and ice from walkways frequently. Don’t wait for it to melt. That could take awhile. Apply ice melt and ask for help if you need it.

6. Keep the lights on. If you have exterior lights on your home, use them to help see where you’re walking at night.

7. Advocate for your safety. If the entrances or sidewalks do not look safe outside of a business or a local venue, speak up and let someone know.

8. Keep your cell phone with you. Even if it’s just on a trip to the mailbox, bring it. In the event that a fall does occur, you may need it to call someone for help.

 

Stay vigilant and remember these tips during this winter season. If you are injured from a fall, count on our office to help get you back on your feet quickly.

Where is my Low Back Pain coming from?

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Most of us have suffered from back pain at one time or another. It often occurs after over-doing a physical task, like fall yard work, winter snow shovelling, working on the car, cleaning the house, and so on. But there are times when identifying the cause of back pain can be difficult or impossible. Let’s take a deeper look at where back pain can come from…
Though activity-related back pain is common, many times a direct link to over-use is not clear. Micro-traumatic events can accumulate and become painful when a certain threshold is exceeded. (Think of the old adage “The straw that broke the camel’s back.”)
There are other less well-identified causes of back pain. One is called referred pain. This can be caused by an irritated joint or soft tissue not necessarily located in the immediate area of the perceived pain. For example, pain in the leg can result from an injured facet joint, sacroiliac joint, and/or a disk tear (without nerve root pinch). This is called “sclertogenous pain.”
Internal organs can also cause back pain. This is called a “viscerosomatic response” (VSR). A classic example of this is when the right shoulder blade seems to be the source of pain when the gall bladder is inflamed. This pain can be located at or below the scapula next to the spine and the muscles in the area are in spasm and sensitive or painful to the touch. Also, VSR is often not worsened or changed by bending in different directions (unlike musculoskeletal / MSK pain). Without further testing, it’s easy to confuse this with a MSK or a “typical” back ache. Ultimately, a final diagnosis may require an abdominal ultrasound (CT, MRI scan, and other diagnostics are less frequently used).
Visceral pathology in the back pain patient presenting to chiropractors is reportedly rare, and according to one survey, only 5.3% of patients present with non-musculoskeletal complaints. Other common VSR pain patterns are as follows: Heart – left chest to left arm, mid-upper back, left jaw; Liver – right upper shoulder (front and back), right middle to low back, and just below the sternum; Appendix – right lower abdomen (may start as stomach pain); Small intestine – either side of the umbilicus and/or between it and the breast bone; Kidney – small of the back, upper tailbone, and/or groin area; Bladder – just above the pubic bone and/or bilateral buttocks; Ovaries – groin and/or umbilical area; and Colon – mid-abdominal and/or lower quadrants.
Another challenge to diagnosis is cancer in the spine, which can be primary or metastatic (from a different location). Thankfully, this is very rare. A history of unexplained weight loss, a past history of cancer, over age 50, nighttime sleep interruptions, and no response to usual back care may lead a doctor to recommend tests to determine if cancer is present in the spine.
Bottom line: When patients present with back pain, chiropractors have been trained to look for these less common but important causes of back pain. They get “suspicious” when the “usual” orthopedic tests do not convey the usual responses seen with mechanical back pain. In these cases, they work with primary care doctors to coordinate care to obtain prompt diagnostic testing and treatment.
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.
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5 Tips For Gym Newbies

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Michelle Blood has a great piece for new gym members over at LifeZette.com Check out the link at the end of the page for the whole article. Getting started can be a daunting task for many; these 5 tips will help you stay motivated, safe, on task and get you to your goals.

1.) Get checked. Before you set foot into the gym to begin any workout program, it is important you get clearance from your doctor. It is easy to overlook this step in the excitement over the idea of committing yourself to getting fit. However, failure to do so can be very costly. For the following groups of people, it is extremely important to hit the doctor’s office before you hit the gym:

  • You haven’t had a physical in the past year.
  • You’re planning a significant increase in the intensity of exercise.
  • You’re undertaking a new form of exercise.
  • You have a physical condition that may be exacerbated by exercise.
  • You have concerns about your physical capability for exercise.

2.) Get comfortable. Gyms can feel intimidating when you’re new because the layout and procedures at your gym are unfamiliar, as are the pieces of equipment and the group-exercise formats. The best way to combat these sorts of concerns is to take some time to tour the gym, to observe different group-based classes, and to receive some basic instruction on use of various pieces of equipment.

Consider approaching instructors and trainers. Most are friendly and personable, and more than willing to answer any questions you have about classes or equipment. Your fellow gym members can be an indispensable source of information as well. Ask them about their experiences in a class that interests you.

By getting as much information as you can prior to joining a class, you’ll feel more comfortable participating when you make the leap and sign up for your first group class.

3.) Get equipped. Fortunately, you don’t need to break the bank to gather up a few essentials you’ll want to have when you begin your gym-based fitness journey. Though you’re not going to need an entire new wardrobe, it would be a good idea to pick up a couple of sweat-wicking items (e.g., shorts, T-shirts) and an appropriate pair of shoes.

Other items on your shopping list might include: a filtered, refillable water bottle; showering necessities; a padlock (if your gym provides lockers); and some pre and post-workout healthy snacks. Store the essentials in a sturdy bag to throw in your trunk so you’ll always be ready to hit the gym for a quick workout whenever the mood may strike you.

4.) Get a partner. Building some accountability in to your new gym routine is a great way to bolster your chances of success. Bringing a friend or family member along to the gym has a number of advantages. When you commit to another person, you give yourself the gift of subtle, positive pressure to stick to your goals.

If you’re waffling about attending class on a given day, the fact that your partner will be there waiting for you can provide that extra bit of encouragement you need to power through your reluctance and show up for class anyway.

In addition, developing a fun competition with your partner can have some spectacular results. Science has shown us, time and again, that people lose more weight when they are involved with a team or are in a competition. Be sure to keep it positive, and you can spur one another to successes neither partner might have hoped to achieve on his or her own.

5.) Get pumped. You can beat the “I just don’t feel motivated” monster in a number of ways. Finding an effective strategy for motivating yourself is somewhat a matter of trial and error. Try some of the following to discover what works best for you.

  • Create a personalized music playlist of songs that get you moving.
  • Read books and articles about people who have achieved what you hope to achieve.
  • Set up a system of rewards for yourself for meeting small goals.
  • Spend time with people who inspire you.
  • Keep a journal of your feelings before and after working out — review it when you feel tempted to skip.

Regardless of your level of experience — you can confidently succeed at the gym.

 

http://www.lifezette.com/healthzette/success-at-the-gym-five-top-tips-for-exercise-newbies/

Fibromyalgia Diet?

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Folks suffering with fibromyalgia (FM) commonly complain that certain foods can make their symptoms worse. How common is this? One study reported 42% of FM patients found that certain foods worsened their symptoms!

Because FM affects each person differently, there is no ONE FM diet or, “…one size fits all” when it comes to eating “right” for FM. Patients with FM usually find out by trial and error which foods work vs. those that consistently don’t. However, remembering which foods do what can be a challenge so FIRST, make a three column FOOD LOG with the following headings: BETTER, NO CHANGE, WORSE. This will allow you to QUICKLY review the list as a memory refresher.

According to Dr. Ginevra Liptan, medical director of the Frida Center for Fibromyalgia (Portland, OR) and author of Figuring Out Fibromyalgia: Current Science and the Most Effective Treatments, there are some common trends she’s observed through treating FM patients. Here are some of her recommendations:

PAY ATTENTION TO HOW FOOD MAKES YOU FEEL: It is quite common to have “sensitivities” to certain foods, but this is highly variable from person to person. Examples of problematic foods/ingredients include: MSG (commonly used in Chinese food), other preservatives, eggs, gluten, and dairy. Dr. Liptan HIGHLY recommends the food journal approach! She also recommends including a note about the type of symptoms noticed with each “WORSE” food, as symptoms can vary significantly.

ELIMINATE CERTAIN FOODS: If you suspect a certain food may be problematic, try an elimination challenge diet. That means STOP eating that food for six to eight weeks and then ADD it back into your diet and see how you feel. Remember, FM sufferers frequently have irritable bowel syndrome, also known as IBS, and this approach can be REALLY HELPFUL! Food allergies may be part of the problem, and your doctor may refer you for a consult with an allergist and/or a dietician. They will also discuss the “anti-inflammatory diet” with you.

EAT HEALTHY: In general, your diet should emphasize fruits and vegetables and lean protein. Pre-prepare food so you have something “healthy” to reach for rather than a less healthy snack when you’re hungry and tired. Consider “pre-washed” and pre-cut up vegetables; try quinoa rather than pasta. Consume anti-fatigue foods and eat multiple small meals daily vs. one to two large meals. Protein snacks (like a hardboiled egg or oatmeal – GLUTEN FREE) help a lot! Eat breakfast and include protein. Also, GET ENOUGH SLEEP (at least seven to eight hours and be consistent)!

SUPPLEMENTS: Consider a good general multi-vitamin, calcium and magnesium, omega-3 fatty acids, vitamin D3, and Co-Enzyme Q10. There are others, but this represents a great place to start. Remember to check any medication you may be taking with these/any suggestions before taking supplements!

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