Category: Injury and Pain

What Ab Workout Assists In Reducing Belly?

Abdominal Workout

Ab Workouts If you have a killer ab workout share it with other in the comments section of this blog.

Individuals are continuously inquiring of me which the very best ab exercises are to get a flatter stomach. The typical belief that ab exercises should improve you to get rid of belly fat is among the main mistakes I encounter daily as a health and fitness professional. Almost every person has differing levels of too much body type fat in the ab region, and the best method to burn off that~ extra abdomen fat continues to elude a lot of people today.

The dilemma is that most people are looking for the incorrect workouts and exercise sorts to shed difficult belly fat. Most people are seeking for a miraculous combination of abdominals exercises combined into the best abdominal workout ever created that will burn off their stomach fat quicker than you can examine this article.

Regrettably, ab-specific workouts do not eat up fat off of the stomach. Abdominal exercise won’t help in reducing belly.  They only tone and reinforce the underlying abdominal muscles. The thing you really want to focus on is a total body strategic workout that will bring about a much better metabolism rise and fat-burning hormonal feedback from the training program as a whole.

In addition, basically carrying out cardiovascular exercises won’t essentially produce the best metabolic feedback or hormonal response either. The thing you genuinely need is a much more rounded exercise program which concentrates on working out the entire body  using  resistance work out routine and multi-joint exercises in a larger intensity style.

This kind of elevated intensity total body training routine merged with a healthy well balanced diet regime packed with nutrient denseness on a normal basis, is the real magic formula to losing the added stomach fat which covers up the ab muscles. Doing so is a considerably greater plan of attack in contrast to merely trying to do abdominal routines and wishing that simply carrying out a bunch of ab workouts like abdominal crunches and leg raises are will make you get rid of your stomach fat.

The incredible point is that the vast majority of the population still believes that to elimate belly fat, you need to do ab routines every day employing tons of of reps. I see individuals offering this sort of wrong advice daily on most of the physical fitness forums.  Please do not use up your time with this  breed of advice!

Now just before you say “how can an abs professional not propose ab workouts”, realize that I do strongly believe that a certain overall amount of abdominal-specific workout routines blended into your routines are useful. Abdominal workouts should improve you strengthen and tone the ab muscles and are helpful for other purposes such as a healthy back and posture when carried out correctly. But the actuality stays that ab exercises are not essential for fat loss.

A much smarter total body resistance training routine regimen and a clear wholesome diet are the prime factors. Quite a few of the full body workouts additionally indirectly work the ab muscles and core owing to the stabilization mandated in a worthwhile amount of the tough variations.

This Article was provided by an author from Seolink but has been red and approved by Dr. Paul Mahler of Mahler Family Chiropractic Center, Kingston, PA for  posting on our blog. Check the comments section for Additional advice by Dr. Mahler.

How to avoid low back injuries when golfing.

The golf swing places a large amount of stress on the low-back, and over time the lower back becomes fatigued. This will results in a decrease in performance and possible injury.

So how do you prevent such an injury from occurring? Golfers can takes steps to prevent low back injuries. One of these steps is the implementation of a fitness program targeted at improving your golf game. Included in this routine will be exercises targeted at improving lower back flexibility such as the one above and strengthening the lower back to avoid injury and pain. This part of the program contains a series of golf-specific flexibility exercises geared to maintaining the range of motion within the lower back. One exercise to increase flexibility in the lower back is descried here. It is a simple exercise for the low back to improve flexibility and rotation during the back-swing, and it also helps keep the musculature of the lower back flexible.

Here’s how to perform the exercise. First begin the exercise by lying on your side with the left hip in contact with the floor, then bend both knees approximately 90 degrees, resting the right knee on top of the left. The second step is to extend both arms straight out from the shoulders, resting the left arm on the floor, and hands clasped together and slowly raising your right arm off the left. Finlay continue to raise and rotate the right arm until it is resting on the floor opposite your left arm and hold this position for 20-30 seconds, and repeat the exercise sequence by switching sides. This should be performed 2-4 times on each side. Remember, to go slow with a new exercise and, check with your physician before starting any new physical training program.

Keep in mind not all lower back injuries can be prevented, but with the implementation of a lower back flexibility and strengthening program, the possibility of one occurring to you can be greatly reduced.

Most acute low back injuries that occur during a game of golf will get better over a couple of days. The most common injuries from golf include, muscle strains which typically occurs with rough or forceful golf swings or a sudden shift during the downswing, muscle and tendon sprains which generally occurs due to excessive use, accidents or swing abnormalities while playing golf, and disc injuries which can occur from swinging abnormalities. It is important to not that disc injuries may be present but symptoms may not occur without the incorrect golf swing (see preventing golf injuries).

For relief of the miner low back pain and to promote healing from golf-related injuries and low back pain, it is generally advisable to rest for a day or two, and apply ice. It is advisable not to further stress inflamed muscles by continuing to play golf through an episode of low back pain. If you take time off the injury will often heal quicker allowing you to get back to golf sooner. It is important to continuing stretching and exercise programs between golf sessions. A low-impact aerobic exercise program, such as walking for 30 to 40 minutes every other day can be helpful and after the low back pain has stopped, slowly return to playing golf and apply the prevention tips to help avoid injuries.

It is well known one of the most common injuries in golf is the lower back. Research indicates more than half of all golfers will incur a lower back injury at some time during their playing careers. Professional golfers spend great deal of time and energy preventing low back injuries. So prevention in this case is the best medicine. If you do injure your low back and the pain continues for more than a few day to a week, a specific problem may be the cause of the back pain and a chiropractic professional should be consulted. Chiropractic are uniquely train in neuromuscular injuries and can often help get you back on the links sooner, you might even shave a stroke or two off your game.

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By: Paul R. Mahler DC
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Quick Tip Ice or Heat

Should I pick ice or heat? Ice is almost always safe, where heat can cause more damage to the area of injury. If you have an ice allergy or major vascular problem you should consult your physician first. Heat on the other hand is a great pain reliever but it increases inflammation. In conditions such as back injuries, sprains or strains and sports related injuries more inflammation equals more tissue damage and a longer period to heal.
So if you have low back pain or neck pain you should initially use ice until consulting with a physician. To use ice apply for 15 to 20 min. then leave off for at least an hour. If you use anything other than water ice put a towel or tee shirt between you and the gel pack. The gel pack is the temperature of the freezer and can give you ice burn otherwise.
It is important to remember that the acute phays can last several weeks due to re injury and does not necessarily fit the ice for three days while acute then use heat.

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By: Paul R. Mahler DC
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Shoulder Exercises

Six great exercises to rehabilitate, strengthen, and prevent injury of the shoulders.

1: Scapular Retraction: For this exercise, you will need elastic exercise material, such as Thera-band.

  • Put the band around a solid object, at about waist level. Each hand should hold an end of the band.
  • With your elbows at your sides and bent to 90 degrees, pull the band back to move your shoulder blades toward each other. It should feel like you are trying to hold a pencil between your shoulder blades.
  • Return to the starting position.
  • Repeat 8 to 12 times. and up to 3 sets

As you improve and If you have good range of motion in your shoulders, try this exercise with your arms lifted out to the sides, with your elbows at a 90-degree angle. Raise the elastic band up to about shoulder level. Pull the band back to move your shoulder blades toward each other. Return to the starting position

2: Shoulder External Rotation

  • Attach elastic to secure object at waist level.
  • Place a rolled up towel between elbow and body.
  • Grasp elastic in hand, elbow bent to 90 degrees.
  • Rotate arm outward and return.
  • Slowly return to start position and repeat.
  • Do 8-12 reps and up to 3 sets. Do both shoulders see guidelines below.

3: Shoulder Internal Rotation

  • Secure elastic at waist level.
  • Place a rolled up towel between elbow and body.
  • Sit or stand with involved side to elastic,
  • Grasp elastic and pull hand inward, across body, as shown.
  • Slowly return to start position and repeat.
  • Do 8-12 reps and up to 3 sets. Do both shoulders see guidelines below.

4: Shoulder Flexion

  • Stand on elastic.
  • Begin with arm at side, elbow straight, thumb up.
  • Grasp elastic.
  • Raise arm in front over head, keeping elbow straight.
  • Slowly return to starting position.
  • Do 8-12 reps and up to 3 sets. Do both shoulders see guidelines below.

5: Shoulder Extension

  • Secure elastic at waist level as shown.
  • Grasp elastic and pull arm backwards keeping elbow straight.
  • Slowly return to start position.
  • Do 8-12 reps and up to 3 sets. Do both shoulders see guidelines below.

6: Stability Ball Push Up Technique

  • In the first week place the stability ball on a wall about the level of your chest with feet out from the wall.
  • As you improve work you way to the floor this is harder than it sounds be careful.
  • Lay with your chest on the stability ball
  • Place your hands at the sides of your chest.
  • Place your toes on the floor, legs straight.
  • Push your body up until your arms are almost straight (do not lock your elbows).
  • Hold and balance for two seconds.
  • Slowly return to the starting position and repeat.
  • Do 8-12 reps and up to 3 sets.

It is important to remember that for is the most important thing wen performing these exercises not the amount of weight or repetitions, so start slow and work into the shoulder exercise over several weeks. It is also important to work both shoulders evenly don’t neglect the good shoulder but keep it light with the good shoulder until the injured one caches up. It is important to maintain balance at all time you don’t want to injury the good shoulder so if you can only do 8 reps on the injured side do 8 with the good side.

Start with exercise 1,2, and 3 on week one, In week 2 to 4 add exercises 4 and 5. and after 1 to 2 months add exercise 6. The rate at which you add these exercises depends on how you feel don’t over do it but keep moving forward. This is a routine that should be performed 2-4 times a week for the rest of your life. It will help you avoid future injuries as well and can be used to prevent rotator cuff injuries. The bad shoulder will catch up don’t worry and good luck.

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By: Paul R. Mahler DC
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Exercise Mistakes: how to exercise

Exercise mistakes are common, correct them before you injure yourself!

Sixty percent of people who initiate an exercise program wind up injuring themselves in the first month, and if you are hurt you will never reach your fitness goals. Most people who start an exercise program either want to burn fat or build lean muscle mass. So how do we work smarter and safer to achieve our fitness goals.

First and foremost is proper form, if your form is not correct, you need to reduce the amount of weight you are using and/or slow down. Proper form is too important to ignore, weather it is a workout for the shoulder or exercises for the back . If you can not maintain proper form then you are trying to do too much and it will result in not achieving your goals. Correct form is key when doing any exercise. If you want to get the most out of your workouts, you have to use correct form. There is a right way to exercise and a wrong way to exercise, and this applies to each and every exercise you perform. Lack of proper form is the number-one cause of injuries. Most of the time, when a person tries mimic someone in the gym, the person they are looking too as a model saw someone else do the exercise and they are doing it wrong as well.

Next lets review sets and repetition. If you are trying to gain muscle or get stronger,you want to do low reps and higher sets. You put on a heavier weight and do 6-8 reps per set, with proper form, for 4-5 sets. On the other hand, if you are just trying to build endurance and lean out, then you should typically do 15-20 reps per set for 2-3 sets. If your goals are some were in-between then these two can be blended to archive your own personal goals.

Exercise Mistakes:

Lat pulldown, pulling bar behind neck can cause serious injury to the shoulder. The correct way is pulling bar down in front of you while squeezing your back muscles.

Push-ups, you should never have a dip or arch in your back or lock your arms. The correct way is Arms should be underneath you and not locked, back parallel to the floor, and engage your core muscles the entire time.

Walking lunges, when performing a lunge, do not extend the front knee past the front foot this will cause injury at some point. The correct way is when you are in a split stance, go straight down and do not let your front knee go past your foot.

Leg press, your knees should not be by your ears; that is not a position your knees are used to being in, especially under heavy weight. The correct way is to keep 80 percent of the weight in your heels; press out and go a little past 90 degrees.

Abs crunches, pulling the head up as you’re doing a crunch. The correct way is relax your head and bring your shoulders off the ground, engaging your abs and rotating your hips to the ground.

Squats, knees coming forward over your toes is not correct. The correct way to perform this exercise is as if you were sitting back on a chair and putting 80 percent of your weight on your heels. Then lean slightly forward so you won’t fall back.

Chest press, lifting the weight using your back (high arch). The correct way is keep your back flat and relax your shoulders while lifting the weight.

Cardio is something that lots of people do wrong. You should not do an hour of straight cardio unless you compete in endurance events such as marathons. I recommend high-intensity training short sets repeated often. An example of this would be a 30-second sprint or quick walk followed by a 60-second jog, then another 30-second sprint, repeat that cycle about 10-12 times. This form of interval training will get improved results in less time.

Frequency can be another problem the body needs to rest and rebuild it is better to train 2 to 3 days with a day or two in between for the body to recover. This will help you avoid repetitive injuries and alow for balance in your life.

Movements to Avoid When Exercising:

1. Using jerking motions, especially when lifting. Speed is fine when done appropriately, but you should always have fluid motion and proper form when performing any and all exercises; otherwise you could strain or even tear something.

2. Using body parts not required for the exercise. Have you ever seen people doing biceps curls and rounding their shoulders or arching their backs? Those are just two of the big no-no’s that can lead to injury.

3. Locking out your knees or elbows. Never lock your joints when working out; keep them slightly bent so the weight will not be transferred to the joints.

4. Arching your back. Picture someone on the barbel bench press, lifting a weight that is actually too heavy for them. Chances are that eventually, they will start arching their back. Sooner than later, that back is going to give out and they won’t be able to exercise for days, weeks or even longer.

Lets start out those new Year exercise programs right and have a long healthy year.

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By: Paul R. Mahler DC
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What is Scoliosis?

Scoliosis and chiropracticScoliosis is not a disease it is a descriptive term that refers to an abnormal spinal curve. All spines have curves these are normal in the neck, upper back and lower back it is normal to find anterior to posterior curves. Humans need these spinal curves to help the upper body maintain proper balance and alignment over the pelvis. Scoliotic curves are a right to left translation not an anterior to posterior translation and this leads to weakness and instability in the spine.

Who is at risk?

Scoliosis affects 2% of women and 0.5% of men in the general population. Scoliosis may be caused through several mechanisms, including congenital spine deformities, genetic conditions, neuromuscular problems and limb length inequality. Additional causes of scoliosis include cerebral palsy, spina bifida, muscular dystrophy, spinal muscular atrophy and tumors. Over 80% of scoliosis cases are idiopathic, which meaning we do not know the cause. Most idiopathic scoliosis cases are found in otherwise healthy people.

Idiopathic scoliosis is found in three categories based on age. The first is infantile found in children ages 3 and under. The next type is juvenile scoliosis found in 3-9 years old. Finally we have adolescent scoliosis found in10-18 years old. Not often but in very rare case scoliosis can occur in adult hood due to trauma. The most common form of scoliosis, representing approximately 80% of idiopathic scoliosis cases, is Adolescent Idiopathic Scoliosis (AIS), which develops in young adults around the onset of puberty. Adolescent scoliosis is often due to a rapid growth cycle in which the bones grow faster than the soft connective tissue, tendons and ligaments, and leads to an imbalance from one side to another.

People with a family history of spinal deformity are at greater risk for developing scoliosis and early detection is essential. If a scolioses curve is discovered before the growth plates close in a persons early twenties there is high likely hood of partial or complete correction.

About Scoliosis: Symptoms

The warning signs of scoliosis are shoulders are different heights, one shoulder-blade is more prominent than the other, head is not centered directly above the pelvis, appearance of a raised, prominent hip, rib cages are at different heights, uneven waist, changes in look or texture of skin overlying the spine, and leaning of entire body to one side. These can all be signs but don mean you have scoliosis you should see your chiropractor for a complete evaluation and remember that x-ray is the best way to diagnose scoliosis.

A standard exam that is often used by chiropractor is called the Adam’s Forward Bend Test. Most children should be tested in the fifth or sixth grade. For this test, the patient is asked to lean forward with his or her feet together and bend 90 degrees at the waist. The examiner can then easily view from this angle any asymmetry of the trunk or any abnormal spinal curvatures. It should be noted that this is a simple screening test scoliosis is usually confirmed with an x-ray of the spine. The curve is then measured by the Cobb Method and is discussed in terms of degrees. Generally speaking, a curve is considered significant if it is greater than 25 to 30 degrees. Curves exceeding 45 to 50 degrees are considered severe and often require more aggressive treatment or surgical intervention. The chiropractor may also conduct exams to test reflexes, motor and sensory functions, and breathing ability. After a diagnosis is made, your doctor will suggest a treatment plan.

Once scoliosis has been diagnosed there are several factors to take into account when discussing treatment. Spinal maturity, is the patient’s spine still growing and changing? Degree and extent of curvature, how severe is the curve and how does it affect the patient’s lifestyle? Location of curve, according to the Scoliosis Research Society, thoracic (upper spine) curves are more likely to progress than thoracolumbar (middle spine) or lumbar (lower spine) curves. Potential for progression, patients who have large curves prior to their adolescent growth spurts are more likely to experience curve progression.

After all the test and exams are assessed there are four treatment options for scoliosis: (1) observation, (2) orthopedic bracing, (3) surgery, (4) chiropractic care

Chiropractic Care:Spine Treatment

Chiropractic care is non-invasive Treatment for scoliosis. This means that when undergoing treatment you do not have to take any prescription drugs or go through a surgical procedure. The process is all natural and drug free. This is because the main principle of chiropractic is to focus on the body’s own natural healing abilities. Chiropractic treatment deals with the adjustment of the spine and according to the research conducted by the National Scoliosis Foundation, chiropractic adjustment has been found to be a good alternative treatment for those who suffering from scoliosis. Chiropractic treatment for scoliosis may involve several procedures depending on the severity of the condition. These treatments may include spinal manipulation, active exercise methods, and postural counseling.

So how can chiropractic treatment help you with your scoliosis? Chiropractic care does not only treat the current problems that are associated with scoliosis but it can also help in alleviating and controlling the symptoms that comes with it. Scoliosis patients who have been treated with chiropractic care have reported to have reduction in the size of the curves, measured using the Cobb Method. This does not happen overnight. Chiropractic care for scoliosis requires multiple visits in order for the patient to experience its full benefits. A chiropractor can also monitor your progress to ensure that you are doing the right thing and to see if the treatment yields favorable results. A chiropractor will recommend you to check with another medical specialist if he or she thinks that is the best course of action for you regarding your condition.

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What is sciatica?

Chiropractic and SciaticaSciatica is a term that describes the symptoms of leg pain associated with numbness, tingling, and weakness. What is sciatica? It is a nerve pain. Sciatica originates from the low back, and is related to lumbar back pain.  Sciatica travels through the buttock and down the back of the leg into the foot. Sciatic is named for the nerve that it follows the sciatic nerve. sciatica is a symptom of an underlying medical condition and is not a medical condition of its own. There can be several causes for sciatic.

The symptoms of sciatica are constant pain in one, or some times both, sides of the buttock or leg, pain that is worse when sitting, Burning or tingling down the leg, weakness, numbness or difficulty moving the leg or foot, a constant pain on one side of the rear, and a sharp pain that may make it difficult to stand up or to walk.

Sciatic pain varies from infrequent and irritating to constant and incapacitating pain. The symptoms are as varied as the pain and may change in location and severity, depending upon the condition causing the sciatica. Sciatica can be very painful but it is rare that permanent sciatic nerve damage will result.

Sciatic neuritis or sciatica is an irritation and inflammation of the great sciatic nerve. This is the largest nerve in the body. The sciatic nerve originates from the lumbo-sacral spine and travels down the leg all the way to the great toe. Sciatica follows the path of this nerve. The pain quality ranges from dull, sharp, burning or electrical and it may be accompanied by numbness, tingling and the feeling of pins and needles. The symptoms may vary in intensity and in the frequency. Classic sciatic pain radiates from your lower back into to your buttock and down the back of your legs. Sciatica may be accompanied by numbness, tingling, and muscle weakness in the affected leg. It’s likely to be worse when you sit, cough or sneeze.

6 Most Common Causes of Sciatica

When discussing sciatica it is important to understand the underlying cause of the sciatica symptoms. There are six primary problems that are the most common causes of sciatica. The first is a herniated disc (see the post on herniated disc). Another common cause is lumbar spinal stenosis, This condition commonly causes sciatica due to a narrowing of the spinal canal and is relatively common in adults over age 60. Next on the list is degenerative disc disease. While disc degeneration is a natural process that occurs with aging, for some people one or more degenerated discs in the lower back can also irritate a nerve root and cause sciatica. Degenerative disc is an earlier stage of disc degeneration. A fourth cause of sciatica is isthmic spondylolisthesis which occurs when a small stress fracture allows one vertebral body to slip forward on another vertebral body. The final two are the lest degenerative cause and highly treatable, as well as the most common two reasons for sciatica. The first of which is piriformis syndrome. The sciatic nerve runs under the piriformis muscle in the rear and if the piriformis muscle irritates or pinches a nerve root that comprises the sciatic nerve, it can cause sciatica-type pain. This is not a true radiculopathy, but the leg pain can feel the same as sciatica caused by a nerve irritation. Finally we have sacroiliac joint dysfunction, which is commonly seen and treated by chiropractors. Inflamation or scare tissue in the sacroiliac joint can also irritate the L5 nerve, which lies on top of the sacroiliac joint, causing sciatica-type pain.

Some other common causes of sciatica are pregnancy due to the changes that the body goes through during pregnancy, including weight gain, a shift on one’s center of gravity, and hormonal changes, can cause sciatica during pregnancy. Also sciatica can be caused by scar tissue, muscle strain, and in rare cases spinal tumor or infection.

It is important to know the underlying clinical diagnosis of the cause of sciatica, as treatments will often differ depending on the cause.

Sciatica Symptoms and Nerve Roots

The sciatic nerve is made up of two lumbar nerve roots L4 and L5 and three sacral nerve roots S1, S2, and S3. When all 5 of these nerve roots bundle together they form the sciatic nerve which innervates the leg from the buttocks to the foot. Sciatica symptoms vary based on where the compressed nerve root is located. L4 nerve root sciatica symptoms usually affect the thigh. Patients may feel weakness in straightening the leg, and may have a diminished knee-jerk reflex. While L5 nerve root sciatica symptoms may extend to the big toe and ankle. Patients may feel pain or numbness on top of the foot, and between the big toe and second toe. Finally in S1 nerve root sciatica the outer part of the foot is involved and it may radiate to the little toe. Patients may experience weakness when raising the heel off the ground or trying to stand on tiptoes. If multiple nerve roots are compromised the patient may experience several of these symptoms at once.

In rare cases sciatica symptoms that worsen quickly may require immediate surgery. The following symptoms indicate a need for immediate medical care may be necessary. Sciatica symptoms that continue to get worse rather than improve, which may indicate possible nerve damage, especially if the progressive symptoms are neurological. Symptoms that occur in both legs and cause either bladder or bowel incontinence or dysfunction, which may indicate cauda equina syndrome. Cauda equina syndrome extremely rare but found in 2% of herniated lumbar disc cases.

Patients should seek immediate medical attention if they experience any of the above symptoms.

Chiropractic Approach (Treatment for back pain and sciatica)

The chiropractic approach to sciatica involves adjustments to the spine & lower extremities. Spinal adjustments and manual manipulation performed by appropriately trained chiropractor are focused on providing better spinal alignment, which helps to address a number of underlying causes sciatic nerve pain. Manual manipulation done to address the right indications by appropriately trained chiropractor can create a better healing environment and should not be painful. In addition to chiropractic adjustment your chiropractor will probably use a combination of physiotherapies, decompression, active care rehabilitation, nutritional support, and laser therapy (to reduce inflammation & provide specific nourishment to the peripheral nerves). This approach is safe, non-invasive and non-toxic. If you have been suffering with sciatica call our office to schedule a free, no-obligation consultation. We can sit down together and discuss your case. I look forward to speaking with you soon!

Medical Approach to Sciatica

The medical approach to treating sciatica is with drugs including anti-inflammatories, analgesics and steroids. Drugs will not cure sciatica. They will only temporarily mask symptoms.

The surgical approach to treating sciatica often involves removing part of the disc (discectomy), or cutting away part of the vertebrae (laminectomy). 50% of all spinal surgeries fail (meaning that the patient’s symptoms are unresolved after a 3 year follow-up). There are always risks involved with surgery including complications, infection and even death. Surgery should ALWAYS your last resort, not your first approach.

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Herniated Disc: about back pain

herniated discLow back pain with pain radiating into the legs is one of the most common injuries in the United States. Many of the patients with these symptoms along with lower extremity weakness may have a herniated disc. Herniated discs are also called protruding, bulging, ruptured, prolapsed, slipped, or degenerated discs. A disc herniation occurs when the cushion that sits between the spinal bones, or vertabrae, moves from its normal position and enters the spinal canal. This is a problem because this is where the spinal cord and nerve roots are located.

What is the spinal disc?

The soft structure that sits between the each vertabrae is referred to as the spinal disc. The disc is composed of a soft center similar to the center of a jelly donut and referred to as the nucleus pulposus. The nucleus is surrounded by several layers of connective tissue that is composed of material similar to ligaments and tendons called the outer annulus and looks like concentric rings, like the annular growth rings of a tree. This spinal disc becomes more rigid with age. In a young individual, the disc is soft and elastic, but like so many other structures in the body, the disc gradually looses its elasticity and is more vulnerable to injury. As early as 30 a disc may show signs of deterioration and on MRI about 30% of people demonstrate deterioration.

What happens with a ‘herniated disc’?

As we age and the spine becomes less flexible and when this happens the disc may rupture. When a disc ruptures a portion of the nucleus pushes outside of its normal borders and may be completely extruded, outside the disc, this is called a herniation. When this herniation enters the spinal canal pressure can be put on the spinal cord and nerve roots, often referred to as a pinched nerve. There is normal some extra space around the spinal cord but if there is not enough to accommodate the herniation then the nerves are compressed.

What causes herniated disc symptoms?

Once the herniation occurs and a nerve is pinched that is when symptoms arise. A herniated disc may occur suddenly in an event such as a fall or an accident, or may occur gradually with repetitive straining of the spine. Often times when a disc is herniated the person may already have spinal stenosis or a narrowing of the spinal canal. This leads to less space for the herniation and increased pain due to further irritation of the nerve.

What are the symptoms of a herniated disc?

When the spinal cord becomes compressed it does not function properly and may lead to a range of symptoms. Abnormal signals may get passed from the compressed nerves, or signals may not get passed at all. There are several common symptoms of a herniated discs. The pressure on the nerve will cause abnormal sensations, commonly experienced as electric shock pains. When the compression occurs in the cervical (neck) region, the shocks go down your arms, when the compression is in the lumbar (low back) region, the shocks go down your legs. Tingling, numbness or pins and needles are often abnormal sensations associated with disc injuries. These symptoms may be experienced in the same region as painful electric shock sensations, but may not be in the area of the actual injury. Because of the nerve irritation, signals from the brain will be interrupted causing muscle weakness. Nerve irritation can therefore be tested by examining reflexes, testing muscle strength, and assessing sensory input. Of all of the symptoms associated with disc problems the most serious is bowel or bladder problems. These symptoms are important because they are signs of cauda equina syndrome, a possible condition resulting from a herniated disc. This is a medical emergency, and your should see your doctor immediately if you have problems urinating, having bowel movements, or if you have numbness around your genitals. These symptoms are all due to compression of the spinal nerves but that may not be the full extent of the damage, as seen in the cauda equina syndrom organs can also be effected leading to issues with breathing, digestion, or even heart problems..

How is the diagnosis of a herniated disc made?

Most often, your physician can make the diagnosis of a herniated disc by physical examination performed by a chiropractor. By testing sensation, muscle strength, and reflexes, your chiropractor can often establish the diagnosis of a herniated disc.

Often this diagnosis will be confirmed using MRI and other advanced imaging. The MRIs is only useful in conjunction with the physical examination and should not be performed by itself. It is normal for a MRI of the lumbar spine to have abnormalities, especially as people age. Patients in their 20s may begin to have signs of disc wear, and this type of wear would be expected on MRIs of patients in their 40s and 50s. This is the reason that your physician may not be concerned with some MRI findings noted by the radiologist.

The diagnosis and treatment of disc issues are dependent on the physical findings and symptoms. Your chiropractor will also take into account the patients experience and asses the imaging studies. Only once this information is put together can a reasonable treatment plan be considered.

Chiropractic Treatment

Chiropractic care is an excellent treatment choice for the management of herniated disc problems. Chiropractic is safe, non-invasive and non-toxic and it also works! Chiropractic care is a modern treatment approach for herniated discs. Typically chiropractic care involves spinal adjustments, physiotherapies, muscle therapies, such as massage and trigger point work, nutritional support and active care rehabilitation.

What is Lumbar Flexion Distraction technique?

Lumbar flexion distraction technique is, a chiropractic treatment, used in our clinic. It is often referred to as Cox flexion distraction. Cox Technic is non-surgical, doctor-controlled, hands-on spinal manipulation used to help treat  herniated disc symptoms. It is performed with the patient lying on The Cox Table a specially designed chiropractic instrument. This table permits an effective decompression adjustment and manipulation. This is a widely used approach to treating symptomatic disc injuries involving back pain and accompanying leg pain. During the treatment the spine is gently distracted or stretches which allows the chiropractor to isolate the area of disc involvement while slightly flexing the spine in a pumping rhythm. There should be no pain involved in the treatment.

The tractioning or distraction of the disc combined with isolation and gentle pumping of the involved area allows the central area of the disc, the nucleus pulposus, to assume its central position in the disc. Flexion distraction is also thought to improve disc height. Well-researched and documented, flexion distraction and decompression help relieve spinal pain and return patients to their desired quality of life by dropping intradiscal pressure, widening the spinal canal foraminal area, reducing pressure on the spinal nerves, and returning motion to the spinal joints. Cox Technique is appropriate for conditions causing low back and leg pain as well as neck and arm pain. It also reduces pain attributable to disc herniation, a slipped disc, a ruptured disc, facet syndrome, stenosis, spondylolisthesis, and other conditions.

Surgery

The surgical approach to treating a herniated disc is removal of the disc (discectomy), surgically fusing two vertebrae together with hardware, or cutting away part of the vertebrae (laminectomy) in order to decompress the spine. Spinal surgery has a very poor track record, a 50% failure rate. It is also the most invasive treatment option. Because of this, surgery should only be considered as a last resort not a first choice. You should try everything else available to you before allowing anyone to operate on your spine. Most surgeon would never even consider operating on you until you have first tried all the conservative treatment choices. This would include chiropractic care, physical therapy, massage therapy, medications, acupuncture, etc. Is surgery ever the right choice? Yes, absolutely, there are certain times when the problem is so severe that it is no longer treatable via conservative methods. That being said, you should still always start with the least invasive approaches first and progress from there.

If you have been suffering with a herniated disc call me to schedule a free, no-obligation consultation.

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By: Paul R. Mahler DC
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What is a Headache or a Migraine?

What is the natural approach to treating headaches?

chiropractor Headache migraine

Prescription and over the counter drugs are one of the number one treatments for headaches. These treatments fro a headache just mask the symptoms they do not treat them. There is a better way of treating headaches and migraines and it is the natural approach.

The natural approach includes the removal of the trigger for the headache. There are may different types of triggers for a headache and the first step is to figure out what type of headache you have. Some of these triggers include food allergies, inadequate sleep, lack of stress management, too much coffee,and there are many more. These are all common triggers and can be easily treated. It is important to pro-actively manage your headache and migraine symptoms.

If you would like to manage your headaches conservatively one of the first steps is to have your spine checked by a chiropractor for spinal misalignment or subluxations. Subluxations can act as a mechanical stresses or trigger for your headaches, by irritating the central nervous system. Upper cervical subluxations can alter blood flow to the brain or mechanically irritate the meningeal covering of the brain by pulling on it. The axis or C1 vertebra is directly connected to the meningeal covering of the brain by small fibers called arachnid fibers. These small web like fibers can irritate the meningeal covering and this is the only place were pain is felt in the head the brain has no pain fibers.

While a chiropractor will focus on the spine and central nervous system they will also look at the condition systemically. A chiropractor will look for other triggers including chemical and emotional causes. The complexities of the human body can be difficult and just because the pain is in your head that dose not mean that that is were the problem is.

In addition to traditional chiropractic care a lab work up may be needed to find out if you have any nutritional deficiencies.

There are many types of headaches so lets learn a little more about headaches.

Almost ever person must deal with headaches at some point in their life, but there headaches may be very different. Headache pain itself may range from sharp to dull and may last a few days or a few minutes. Most headaches are not serious but those that are require immediate medical attention. Headaches and migraines affect over 25 million Americans each year and include men, women and children. There are over 300 types of headaches in all and each has a unique presentation and symptom set. Most people suffer from three common types.

The first type is the tension headache.

75% of all headache sufferer have tension headaches. Tension headaches are by far the most common. The symptoms usually include a constant dull, achy feeling and may be experienced on one side or both sides of the head. This headache is often described as a dull band of pain around the head and behind the eyes. Tension headaches often come on slowly and gradually increase in intensity throughout the day, lasting anywhere from a few minutes to several days. They tend to begin in the middle or toward the end of the day. Often the pain of tension headaches are sever but are not often associated with symptoms, such as nausea, throbbing or vomiting.

The next most common type is the migraine headache.

In America 25 million people experience migraine headaches each year. Many of these people experience them more than once and the majority of migraine sufferers are women. These symptoms last from as a few hours to as long as a few days, and many of those who suffer from migraines experience visual symptoms called an aura. Just prior to a migraine the aura is often experienced and is described as flashing lights or a dream-like appearance. Even in people who don’t experience the classic migraine aura, most of them can tell that an attack is immanent. Migraines are caused by a constriction of the blood vessels in the brain. These constricted blood vessels irritate the meningeal covering of the brain. This increased pressure leads to a pounding like sensation inside the head. Life style changes are often need to avoid migraine attaches.

The last of the common headache types is the cluster headache.

What is a cluster headache? This headache type is typically very short in duration, excruciating pain, and is usually felt on one side of the head behind the eyes. What is a cluster headache? Around one million people suffer from cluster headaches, in the united states. Unlike migraines, are much more common in men and is the only type of headache that tends to occur at night. There are often months or years between attaches of cluster headaches and, like migraines, cluster headaches are likely to be related to a dilation of the blood vessels in the brain, causing a localized increase in pressure.

What are the medical approaches to headache treatment?

The simple answer is drugs. The medical approach often is the use of prescription and over the counter medications. The over the counter drugs include such as aspirin, Tylenol, or non-steroidal anti-inflammatory medications such as ibuprofen or naproxen sodium. The prescription strength headache drugs are typically triptans, steroids, antidepressants, opioids, and anti-convulsive. Medications only mask the symptoms they do not cure the cause of the headache or identify the trigger. Additionally drugs are toxic and may have long-term effects on the kidneys and liver. In addition they can be expensive and they have numerous side effects, such as drowsiness, nausea, vomiting, diarrhea, constipation, high blood pressure, weight gain, mood swings, dependency, addiction, worsening of headaches (rebound), itching, respiratory problems, weakened immune system, trouble sleeping, dry mouth, difficulty urinating, impotence, blurry vision and in the most sever cases death.

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By: Paul R. Mahler DC
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Fibromyalgia what is it?

chiropractors can help with fibromyalgia

syndrome affects 3-6 million people in the United States and is chronic disorder which includes widespread muscle pain, fatigue, and multiple tender points. Fibromyalgia is associated with long-term pain and tenderness in the joints, muscles, tendons, and other soft tissue, often spread throughout the entire body, and can be associated with chronic fatigue syndrome. Fibromyalgia has also been associated with chronic fatigue, sleep problems, headaches, depression, and anxiety. The word fibro-my-algia is derived from the Latin term for fibrous tissue (fibro) and the Greek words for muscle (myo) and pain (algia).

For reasons that are unclear, more than 90% of those who develop fibromyalgia are women, often between the ages of 20 to 50. It is not currently known whether the predominance of women who suffer from fibromyalgia is a phenomenon of the socialization of women in the American culture or whether it is some combination of the female reproductive hormones and other genetic predispositions. Although the cause if often unknown fibromyalgia is often triggered by trauma (physical or emotional), abnormal pain responses associated with areas in the brain, sleep disturbances, and infections.

There are several conditions that can be associated with or mimic fibromyalgia making diagnosis at best tricky. Some of the conditions that must be ruled out are chronic neck add back pain, chronic fatigue syndrome, depression, hypothyroidism, Lyme disease, and sleep disorders.

There are several symptoms to watch for. The first is painful areas referred to as tender points or trigger points, these are found in the soft tissue, and are located in the back of the neck, shoulders, chest, lower back, hips, shins, elbows, and knees. The pain then spreads out from these areas, and may be described as deep, achy, shooting, or burning pain. This pain does not come from the joints but may radiate into them. These trigger points often get worse thought the day and are affected bu cold damp weather, anxiety, stress, and infection. The trigger points can often lead to fatigue, depression, and sleep disorders (trouble falling asleep or trouble staying awake). Other symptoms associated with fibromyalgia are irritable bowel syndrome (IBS), memory loss, concentration problems, numbness or tingling in the hands and feet, heart palpitations, inability to exercise, and headaches.

“Fibromyalgia is defined as “a history of pain in all four quadrants of the body lasting more than 3 months” according to the American College of Rheumatology (ACR). Pain in all four quadrants means that you have pain in both your right and left sides, as well as above and below the waist. The ACR also described 18 characteristic tender points and you must experience symptoms in at lest 11 of these, there are nine on the right and nine on the left and they are arms (elbows), buttocks, chest, knees, lower back, neck, rib cage, shoulders, and thighs. Blood and urine tests are usually normal. However, tests may be done to rule out other conditions that may have similar symptoms.

Fibromyalgia is often confused with other conditions such as myofascial pain syndrome or myofascitis. Both fibromyalgia and myofascitis can cause pain in all four quadrants of the body and tend to have similar tender point locations, but that is where the similarities stop. Myofascitis is an inflammatory condition due to overuse or injury to your muscles, whereas fibromyalgia is caused by a stress-induced change in metabolism and healing. Myofascitis comes on suddenly and is associated with a particular activity or injury. Fibromyalgia is slow and usually beginning in early adulthood. It is very important to diagnose each of these correctly, for they require very different approaches to treatment. Unfortunately, fibromyalgia is a chronic condition, meaning it lasts a long time, possibly a lifetime. However. it won’t cause damage to your joints, muscles, or internal organs.

Fibromyalgia can be difficult to treat. Not all doctors are familiar with fibromyalgia and its treatment, so it is important to find a doctor who is. Fibromyalgia treatment often requires a team approach, utilizing chiropractic care, trigger point therapy, massage, dietary changes, as well as exercises and stretching.

Treating Fibromyalgia With Chiropractic

Chiropractic care is essential for those who suffer from fibromyalgia because fibromyalgia causes the muscles to tighten up and lose some of their natural pliability resulting in a global loss of movement in the spine. The loss of movement in the spine results in a neurological reflex that causes the muscles to tighten further and over time will lead to increased pain, increased muscle tightness, loss of movement, difficulty sleeping and the development of more and more trigger points.

The best option is to adjust the spine and keep it moving. Chiropractic adjustments are modified to be gentle so as not to create more issues. This helps to decrease the stress on all of the small supporting muscles of the spine, which can be easily injured. It is important when seeking chiropractic care, to make sure that the doctor is familiar with the muscular changes that occur with fibromyalgia so that they can adjust their treatment accordingly.

Treating Fibromyalgia with Cold Laser Therapy

Since poor healing of muscle tissue and chronic pain are characteristic traits of fibromyalgia, laser therapy is an important part of any treatment plan. Two of the major benefits of cold laser therapy is stimulation of tissue healing and decreased sensations of pain.

A 1997 study of 846 people with fibromyalgia reported in the Journal of Clinical Laser Medicine and Surgery demonstrated that two-thirds of the patients experienced improved pain and mobility with cold laser therapy. Another study published in Rheumatology International in 2002, showed that those who received laser therapy had a significant improvement in pain, fatigue and morning stiffness.

We have successfully helped fibromyalgia sufferers and we can help you too! Our approach involves a combination of chiropractic, laser, rehab and nutrition. The goal is to reduce inflammation and irritation making you feel better! We’d love to hear from you and we are looking forward to helping you live a pain-free life for years to come!

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By: Paul R. Mahler DC
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