Wellness

“Other” Causes of Low Back Pain

~ Dr. Robert Speirs DC ~ Leave a comment

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Between 80% and 90% of the general population will experience an episode of lower back pain (LBP) at least once during their lives. When it affects the young to middle-aged, we often use the term “non-specific LBP” to describe the condition. The geriatric population suffers from the “aging effects” of the spine—things like degenerative joint disease, degenerative disk disease, and spinal stenosis. Fractures caused by osteoporosis can also result in back pain.

The “good news” is that there are rare times when your doctor must consider a serious cause of LBP. That’s why he or she will ask about or check the following during your initial consultation: 1) Have you had bowel or bladder control problems? (This is to make sure a patient doesn’t have “cauda equina syndrome”—a very severely pinched nerve.) 2) Take a patient’s temperature and ask about any recent urinary or respiratory tract infections to rule out spinal infections. 3) To rule out cancer, a doctor may ask about a family or personal history of cancer, recent unexplained weight loss, LBP that won’t go away with time, or sleep interruptions that are out of the ordinary. 4) To rule out fractures, a doctor may also take x-rays if a patient is over age 70 regardless of trauma due to osteoporosis, over age 50 with minor trauma, and at any age with major trauma.
Once a doctor of chiropractic can rule out the “dangerous” causes of LBP, the “KEY” form of treatment is giving reassurance that LBP is manageable and advise LBP sufferers of ALL ages (especially the elderly) to KEEP MOVING! Of course, the speed at which we move depends on many things—first is safety, but perhaps more importantly is to NOT BECOME AFRAID to do things! As we age, we gradually fall out of shape and end up blaming our age for the inability to do simple normal activities. Regardless of age, we must GRADUALLY increase our activities to avoid the trap of sedentary habits resulting in deconditioning followed “fear avoidant behavior!”
Here are a few “surprising” reasons your back may be “killing you”: 1) You’re feeling down – That’s right, having “the blues” and more serious mood disorders, like depression, can make it more difficult to cope with pain. Also, depression often reduces the drive to exercise, may disturb sleep, and can affect dietary decisions—all of which are LBP contributors. 2) Your phone – Poor posture caused by holding a phone between your bent head and shoulder (get a headset!) or prolonged mobile phone use can increase your risk for spinal pain. 3) Your feet hurt, which makes you walk with an altered gait pattern, forcing compensatory movements up the “kinetic chain” leading to LBP. 4) Core muscle weakness, especially if you add to that a “pendulous abdomen” from being overweight—this is a recipe for disaster for LBP. 5) Tight short muscles such as hamstrings, hip rotator muscles, and/or tight hip joint capsules are common problems that contribute to LBP. Stretching exercises can REALLY help!

10 Quick Back Pain Tips

~ Dr. Robert Speirs DC ~ Leave a comment

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Low back pain (LBP) is VERY likely to affect all of us at some point in life. The question is, do you control IT or does IT control you? Here are ten “tricks” for staying in control of “IT!”
1)  STRETCH: When you’re in one position for a long time (like sitting at your desk), SET your cell phone timer to remind yourself to get moving and stretch every 30-60 minutes! Mornings are a great time to stretch.
2)  BE SMART: Do NOT place your computer monitor anywhere other than directly in front of you. Shop carefully for a GOOD supportive office chair that is comfortable and a good fit.
3)  POSTURE: For sitting, sit as upright as comfortably possible keeping your chin tucked in so the head stays back over the shoulders.
4)  SHOE WEAR: Avoid wearing heels greater than one inch high (2.54 cm). A supportive shoe that can be worn COMFORTABLY for several hours is ideal! Generally, the “skimpier” the shoe, the worse the support, so don’t “skimp” on shoe wear!
5)  SMOKING: Carbon monoxide from cigarette smoke competes with oxygen at each cell in the body literally suffocating them, which makes the healing process more difficult.
6)  WEIGHT: Your body mass index (BMI) should be between 18.5 and 25. Search the internet for “BMI Calculator” and plug in your height and weight to figure out yours.  BMI is a reliable indicator of body fatness and a great way to determine where you are at for goal setting.
7)  ANTI-INFLAMMATION: Common over the counter (OTC) medications include ibuprofen and naproxen. However, recent studies show these types of medications (NSAIDS) may delay the healing process. A healthier choice is ginger, turmeric, and bioflavonoids, which are commonly bundled together in a supplement. Eat fresh fruits, veggies, lean meats, and food rich in omega-3 fatty acids. Vitamin D, magnesium, and coenzyme Q10 are also smart choices. AVOID FAST FOOD as they tent to be rich in omega-6 fatty acids, which can promote inflammation.
8)  ICE: This could be included in #7 but deserves its own space. Ice reduces swelling while heat promotes it. Try rotations of ice every 15-20 minutes for about an hour three times a day to “pump” out the swelling!
9)  STAY ACTIVE: Balance rest with physical activity like exercise or simply going for a walk. The most important thing is to move your body around.
10)  STRENGTHEN: Core stabilizing exercises (sit-ups, planks, quadruped) and BALANCE exercises are VERY important!

Fibromyalgia and Sleep

~ Dr. Robert Speirs DC ~ Leave a comment

​Is there a connection between fibromyalgia (FM) and sleep disturbance? Let’s take a look!

FM is a condition that causes widespread pain and stiffness in muscles and joints. Patients with FM often experience chronic daytime fatigue and some type of sleep problems like getting to sleep, staying asleep, and/or feeling restored in the morning upon waking. The National Institutes of Health estimates between 80-90% of those diagnosed with FM are middle-aged women, although it can affect men and happen at any age. As little as 10-20 years ago, it was hard to find a doctor who “believed” in FM, and it was common for the patient to be told that their pain “was all in their head.” FM has now been studied to the point that we know it is a real condition, and it affects between 2-6% of the general population around the world.

It is well established that sleep disturbance frequently occurs after surgery, which usually normalizes as time passes. One study used a group of healthy women who were deprived of sleep (particularly slow wave sleep) for three days to see if there was a link between sleep disturbance and pain. Results confirmed that the women experienced a decrease in pain tolerance and increased levels of discomfort and fatigue after three days—the same symptoms found among FM sufferers!

Fibromyalgia may have NO known cause, or it can be triggered by other conditions such as repetitive stress injuries, car crash injuries, and other forms of trauma. FM also appears to run in families though it’s still NOT clear if this is a true genetic link or caused by shared environmental factors. Some feel FM is a rheumatoid condition, and though FM is NOT a true form of arthritis, it has been found that people with arthritis are more likely to have FM.

FM sufferers frequently suffer from conditions such as irritable bowel syndrome, chronic fatigue syndrome, migraine headaches, arthritis, lupus, and major depressive disorders. Approximately 20% of FM patients have depression and/or anxiety disorders, and a link between chronic pain and depression exists and seems to play a role in people’s perception of pain.

Because conditions such as sleep apnea can result in symptoms similar to FM, it’s recommended that patients suspected of FM keep a sleep/sleepiness diary in order to rule out sleep apnea as a cause for their condition.

There are many “tips” for improving sleep quality, which we will dive into next month, as these may prove VERY HELPFUL in the management of FM!

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

Teens & Headaches? What?

~ Dr. Robert Speirs DC ~ Leave a comment

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​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!

8 Safety Tips to Prevent Falls

~ Dr. Robert Speirs DC ~ Leave a comment

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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.

5 Tips For Gym Newbies

~ Dr. Robert Speirs DC ~ Leave a comment

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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?

~ Dr. Robert Speirs DC ~ Leave a comment

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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!