Mobility matters. Having a full and pain free range of motion in all your joints makes every activity easier. http://ow.ly/i/xXa8t

8 Tips for More Restful Sleep

Although often ignored, sleep quality is one of the pillars of good health, along with exercise and nutrition. Here are a few tips to help you rest more soundly.

1. Make sleep a priority. The National Sleep Foundation advises adults to sleep 7-9 hours every night. Even small sleep deficits can pose problems like decreased athleticism, diminished brain function, increased inflammation, and a greater likelihood to get sick.

2. Stick to a schedule. If possible, try to go to bed at the same time every night to help regulate your body’s internal clock. Using a sleep schedule on your phone can help remind you when to go to bed and wake up.

3. Exercise daily. Being active in the daytime will promote better nighttime sleep, but stay away from exercising too late in the evening as it may interfere with sleep.

4. Avoid stimulants too close to bedtime. Caffeine and nicotine will interfere with your sleep. Particularly limit caffeine in the afternoon and evening since caffeine has a half-life of 6-9 hours and can keep you awake long after the last sip.

5. Eat & drink wisely. Ideally, eat your last meal 3-4 hours before bedtime and especially limit heavy, spicy or high-fat foods. Ration how much you drink before bedtime to minimize bathroom breaks.

6. Turn off all electronics at least an hour before bedtime. Never watch TV or use electronic devices in bed. If you need some wind-down time, try reading from a book or magazine instead.

7. Stay cool. Most people sleep best in a cool room.

8. Assess the quality of your mattress and pillow. If you’re uncomfortable, you won’t be sleeping well. Furthermore, you’ll wake up to aches and pains if you’re sleeping on a sagging mattress or a pillow that doesn’t promote proper neck posture. If you think your mattress or pillow may need to be replaced, ask our providers. They can provide advice to help you find the best solution for your specific situation. http://ow.ly/i/xV0od

A new study of 1,271 LBP patients compared outcomes for those who were treated with standard medical care vs. those whose treatment included chiropractic spinal manipulation. The study concluded that regardless of pain location (local vs. radicular), chiropractic co-managed patients experienced faster relief and fared significantly better long-term than those receiving solely traditional management.

Reference
1. Hartvigsen L. et al. Leg pain location and neurological signs relate to outcomes in primary care patients with low back pain. BMC Musculoskeletal Disorders 2017, 18:133

#Chiropractic
#lowbackpain
#science
#evidence
#Winnipeg http://ow.ly/i/xUZPz

Very interesting article showing further evidence that arthritis isn’t a matter of your joints wearing out and that regular activity can reduce the odds of your joints suffering from OA in the first place. Stay active, stay moving and stay healthy.

http://ow.ly/K9FN30ezx3I

#Chiropractic
#Arthritis
#Fitness
#Winnipeg
#Pain http://ow.ly/i/xTDEO

Meralgia paresthetica is an often missed diagnosis for tingling, numbness, and burning pain on the front and outside of your thigh. The condition is caused by a pinching or irritation to the “lateral femoral cutaneous nerve” that supplies sensation to your thigh.

This nerve can be compressed beneath a ligament, tendon or tight muscle in your hip and pelvis. Pregnancy or being even slightly overweight makes this condition more likely. Tight clothing including girdles, compressive shorts, or tight belts may aggravate or cause this condition. Carpenters’ tool belts or police duty belts may compress this nerve. Prolonged sitting or lying in a fetal position may aggravate this problem. Diabetics are at greater risk.
In the early stages of this condition, your symptoms are usually mild and intermittent. Walking or standing may aggravate the symptoms, and sitting tends to relieve them. In more advanced stages, numbness and tingling changes to shooting pain that is unaffected by your position.

The central goal of treatment is to decrease any cause of compression. In some cases, simply wearing looser clothing or belts may help relieve your symptoms. Some men find relief by switching from a belt to suspenders. Avoid wearing a tool belt or duty belt that places pressure over the area. If you are overweight, begin a sensible weight loss program to avoid compression from excessive tissue. http://ow.ly/i/uGKAj

Health Alert: Childhood Obesity Poses Health Risks.

The Centers for Disease Control and Prevention states that obese children are at greater risk of developing high blood pressure and high cholesterol; type 2 diabetes, insulin resistance, and impaired fasting glucose; asthma, sleep apnea, and other breathing problems; joint and musculoskeletal pain and discomfort; gallstones, heartburn, and fatty liver disease; behavioral problems, depression, poor self-esteem, poor quality of life, and poor school performance.

Centers for Disease Control and Prevention, October 2016 http://ow.ly/i/xKuR9

Your radial nerve begins in your neck and travels past your elbow en route to its final destination in your hand. Just beyond your elbow, this nerve passes through a 2-inch area on the back of your forearm called the “Radial tunnel”. “Radial tunnel syndrome” means that your radial nerve has been compressed or irritated within this space-leading to forearm pain or hand weakness.

Radial tunnel syndrome is thought to result from muscular overuse, especially prolonged or excessive wrist extension or rotation. The most common cause of compression comes from excessive tightness in a muscle called the “Supinator”. Workers whose jobs require heavy or repetitive wrist movements are at an increased risk for this disorder. Occasionally, the radial nerve can become irritated from direct compression by a tight band or brace. The condition may be more common in those who have diabetes or thyroid problems.

Symptoms from irritation of the radial nerve depend upon which specific nerve fibers are irritated. The most common symptoms include pain, numbness, tingling or decreased sensitivity along the top of your forearm radiating toward your hand and thumb. The symptoms often mimic those of “tennis elbow.” When the nerve fibers that control muscle function become compressed, you may experience weakness when trying to extend your fingers, hand or wrist. Seventy percent of radial tunnel patients also have problems in their neck or upper back.

Conservative treatment of radial tunnel syndrome is generally successful. Fixing the problem means limiting excessive or repetitive wrist movements, especially extension and rotation. In severe cases, a splint may be necessary to limit your motion. Try to avoid compression of your forearm, particularly from tight bands or braces. Use of a tennis elbow brace will likely aggravate your symptoms. You may find relief by applying ice or ice massage to the area for 10-15 minutes at a time. http://ow.ly/i/uGTMh http://ow.ly/i/uGTNb

Piriformis syndrome results from compression of the sciatic nerve as it passes underneath a muscle in your buttock called the piriformis. Your piriformis muscle attaches from the lowest part of your spine (sacrum) and travels across to your hip. The muscle helps to rotate your leg outward when it contracts. In most people, the sciatic nerve travels deep to the piriformis muscle. When your piriformis muscle is irritated or goes into spasm, it may cause a painful compression of your sciatic nerve. Approximately ¼ of the population is more likely to suffer from piriformis syndrome because their sciatic nerve passes through the muscle.

Piriformis syndrome may begin suddenly as a result of an injury or may develop slowly from repeated irritation. Common causes include: a fall onto the buttocks, catching oneself from a “near fall,” strains, long distance walking, stair climbing or sitting on the edge of a hard surface or wallet. In many cases, a specific triggering event cannot be pinpointed. The condition is most common in 40-60 year olds and affects women more often than men.

Symptoms of piriformis syndrome include pain, numbness or tingling that begins in your buttock and radiates along the course of your sciatic nerve toward your foot. Symptoms often increase when you are sitting or standing in one position for longer than 15-20 minutes. Changing positions may help. You may notice that your symptoms increase when you walk, run, climb stairs, ride in a car, sit cross-legged or get up from a chair.

Sciatic arising from piriformis syndrome is one of the most treatable varieties and generally is relieved by the type of treatment provided in this office. You may find relief by applying an ice pack to your buttock for 15-20 minutes at a time, several times throughout the day. The home stretching exercises described in this handout are an important part of your recovery.

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#Chiropractic
#Pain
#Winnipeg
#Sports
#Athletes
#CanadaSummerGames http://ow.ly/i/uGKrz

Protect Your Eyes at Work.

If your job involves machinery or chemicals, you are most likely at an increased risk of eye injury. The American Optometric Association recommends the following to protect your eyes: familiarize yourself with workplace dangers that may threaten your eye safety; use devices such as screens or machine guards at work; wear appropriate protective gear for your eyes; and make sure your eye protection is in good condition.

American Optometric Association, October 2016 http://ow.ly/i/xD6Xo

An interesting case here. Although the results are very interesting and have real world usefulness, more study needs to be done before we can start praising the effectiveness of Chiropractic care in the treatment of concussions with any degree of certainty.

Concussion Symptoms Improve with Chiropractic Care.

A recent case study involved a 14-year-old male hockey player who suffered from post-concussion symptoms for 13 days. Prior to presenting for chiropractic care, he had failed to respond to traditional medical treatment and was unable to return to play or pass concussion tests. His symptoms included occipital headache, upset stomach, blurry vision, nausea, dizziness, balance problems, a “foggy feeling,” difficulty with concentration, difficulty with memory, fatigue, confusion, drowsiness, and irritability.

After five sessions of chiropractic treatment that included spinal manipulation, soft tissue work, and exercises, he was able to pass his concussion tests and return to play. The case demonstrates the benefit of chiropractic care in the management of post-concussion syndrome.

Journal of Chiropractic Management, September 2016 http://ow.ly/i/xD6jc