News Letter Mahler Family Chiropractic Center – April 2017

dreamstime_xl_18739699Minimize Back Pain at Work: Six Ways

Lower back pain can throw a major wrench into your busy work day. To help minimize back pain at the office, try incorporating a few of these tips into your workday!

  1. Wear supportive footwear when standing. Avoid regularly wearing high-heeled shoes, which can affect the body’s center of gravity and negatively impact back support and posture. When standing for long periods of time, propping a leg up on a foot rest, wearing supportive shoe orthotics, or placing a rubber mat on the floor can improve comfort.
  2. Create ergonomic physical environments and workspaces. Undue strain will be placed on the spine unless the office chair, desk, keyboard, and computer screen, etc., are correctly positioned. Some considerations when creating an ergonomic workspace include choosing the surface height for the desk (standing, sitting, or semi-seated) best for the height of the individual worker and the task to be performed, adjusting the seat of the office chair so that the work surface is “elbow high,” and adjusting the computer screen where the gaze naturally focuses.
  3. Lift heavy objects correctly. Even if you’re young and strong, you can still injure your lower back if you lift a heavy object incorrectly. When lifting, be sure to bend at the hips—not the low back—and push the chest out, pointing forward. In this position, the back muscles will be used most effectively for maintaining good posture, as they are designed to do. The knees will also bend automatically so the muscles of the legs and hips will produce the power for lifting correctly.
  4. Practice good posture. Spending most the day sitting down can cause us to develop poor habits like sitting on the edge of the chair or hunching forward toward the computer screen. These poor posture habits overstretch your spinal ligaments and place stress on back muscles and spinal discs. To help minimize back pain, sit with your shoulders tall and your head level over your spine. Try to keep your back flush against your office chair, and place your feet flat against the floor. If you can’t reach the floor, a footrest is a great option. Avoid clenching your muscles or adopting an unnatural, stiff posture. The structures in the spine are designed for movement and any limitation in motion over a long period creates more pain and a cycle of less motion and more pain.
  5. Apply cold therapy. If your lower back pain flares-up at work, cold therapy may promptly alleviate your symptoms with minimal side effects. The benefits of cold therapy include reducing inflammation, numbing sore tissues, and decreasing tissue damage from injury. There are numerous discreet options for achieving these benefits, including disposable cold packs and a frozen water bottle. Just be sure to avoid direct contact between the cold source and your skin to prevent ice burn and limit the application of cold therapy to 20 minutes at a time.
  6. Speak with your boss. If you find that your pain is interfering with your day-to-day responsibilities, alert your boss of the situation. She or he may be able to provide you with special accommodations, such as an ergonomic chair or adjusted duties that require less sitting throughout the day. All the above advice may not completely solve your back-pain problems at the office, but it may can provide a little relief throughout the day. 

Trusted Information for #BackPain: Spine Health

How #stress triggers pain

Neck and hip jointStress can often be hard to manage and it can be the cause of your neck and back pain or it can magnify your neck or back pain. “Stress-induced neck pain is defined as pain that is either triggered or worsened by psychological or emotional factors.” Spine Health gives Six tips for dealing with stress induced neck pain in there article. 

<img src=”″ /> How to Relieve Neck Pain Caused by Stress

Sleeping and #Sciatica Tips

The symptoms of sciatica are present at the most inconvenient times. Sciatic doesn’t care if you need to sleep or drive to work. It can create a burning in the leg pins and needles in the foot or just pain. Youdreamstime_xl_26305744 are often glad just to fall asleep for a few minutes.

There are several ways that you may find relief from the symptoms and fall asleep and stay asleep.

1: Bend your knees slightly. When your sciatica flairs up often one of the five nerves are being compressed and this may take the pressure off of the nerve by relieving the pressure on the lumbar discs. Try different positions and often a pillow under the knees may help.

2: Sometimes a warm bath before bed may help by promoting the production of endorphins which fight pain. I caution you here if he pains gets worse or returns within an hour the bath is increasing inflammation and ice may work better for you discontinue the warm baths.

3: Consider ditching the box spring. The box spring is often the worst part of your mattress system. You can test this out by putting the mattress on the floor for a week or more and if this improves your sleep invest in a platform bed frame. You will often find this more supportive and I recommend it to most of my patients.


By: Dr. Paul R. Mahler

Mahler Family #Chiropractic Center

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DJD what is it? #Degenerative joint Disease

 Watch this video to better understand #Degenerative joint Disease #DJD.

#X-Ray of the #Spine Diagnosing #Back-pain



X-rays provide detail of the bone structures in the spine, and are used to rule out back pain resulting from:

Instability (such as spondylolisthesis)



They image bones by shooting an x-ray beam through the body. The calcium in bone blocks penetration of the x-ray beam and the image of the bones is picked up as a shadow on a film positioned on the other side of the patient (see Figure 1).

X-rays provide for excellent bony detail because bone consists mainly of calcium. However, discs and nerve roots do not have any calcium, so an x-ray does not capture an image of these structures. An x-ray, therefore, cannot be used to diagnose lumbar disc herniation or other causes of nerve pinching.

X-rays should not be performed in women who may be pregnant.

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Effects of alcohol on low back pain?

© Dana Rothstein | Dreamstime Stock Photos

The question is dose regular alcohol consumption increase your risk of low back pain. It has been shown in earlier research that smoking may increase your risk of low back pain and musculoskeletal conditions but are they also affected by alcohol? University of Sydney researcher have tried to answer this question. According to the Chironexus article “Nine of the cross-sectional studies showed a slight association between alcohol intake and low-back pain. However, this link was less strong after controlling for alcohol abuse and dependence.” It was unclear however whether modifying alcohol consumption has a direct link to low back pain.

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Dr. Paul R Mahler Jr. provided this information for your information.




Mahler Family Chiropractic Center Kingston and Wilkes Barre PA.

Backpack Misuse and Overloading

Backpack and chiropractic

Chiropractic: Carrying Backpacks Versus Pulling Them on Trolleys

Bags really are a common site in the present schools. Nearly every child appears to bring a bag of one type or another. And there is sufficient proof to link backpack misuse and overloading will lead to back and neck pain. More students are reporting pain and discomfort associated with their back packs. Recent studies have reported that as much as 64% of children suffer with back pain (Negrini, 1999). These numbers are alarming, but that number doesn’t really matter. What matters is when your son or daughter is one of these. So what are parents to do?

Studies from John Hopkins Children Hospital and numerous other childrenes institutions show that back packs are a primary cause of neck, back, and shoulder pain and are also responsible for poor posture in children. The common student reports a visible analog pain scale amount of 4.3 with some attaining an 8-9, as explained by Northeastern College in June of 2001. The American Academy of Orthopedics found 71% of wellness practitioners feel backpacks are a health-related problem, 58% of these doctors see kids with pain connected to backpacks, and 52% genuinely think this could be a significant problem. In these studies, 55% of pupils carried an overloaded back pack, as explained by Simmons University in February of 2001. The Consumer Product Safety Commission reported 3,300 cases of children between the ages of 5-14 were seen in the emergency rooms in 1997 for back pack related injuries. An Auburn University study verified that 67% of children experienced muscle tenderness, 51% back pain, 24% numbness and 15% neck pain associated with backpacks. 65% of teenagers’ doctor visits are due to backpack accidents and this was reported on National Public Radio in October of 1998.

Reports from John Hopkins Children Center and a number of other childrens’ institutions show that back packs lead to neck, back, and shoulder pain as well as bad posture in children. The typical student reports a visual analog pain scale level of 4.3 with some achieving an 8-9, as described by Northeastern University in June of 2001. The American Academy of Orthopedics found 71% of health practitioners feel backpacks are a medical problem, 58% of these physicians see children with pain linked to backpacks, and 52% genuinely believe that this can be a serious problem. An overloaded backpack is carried by 55% of students, as described by Simmons College in February of 2001. The Consumer Product Safety Commission reported 3,300 of school aged children 5-14 were treated in emergency rooms in 1997 for backpack associated injuries. An Auburn University study confirmed that 67% of children experienced muscle tenderness, 51% back pain, 24% numbness and 15% neck pain. 65% of teenagers’ physician visits are due to backpack accidents as reported by National Public Radio in October of 1998.

Here are a few methods to find a suitable backpack and the proper way to make use of it. The acceptable load in a backpack is related to the child’s weight. Do not overload. One of the main 55% of pupils for injuries due to back packs is over loading. and according to  American Chiropractic Association as well as the American Academy of Orthopedic Surgeons, the following weight limits are recommended.

    • A 60 lbs. child can carry a maximum backpack weight of 5 lbs.
    • 60-75 lbs. can carry 10 lbs.
    • 100 lbs. can carry 15 lbs.
    • 125 lbs. can carry 18 lbs.
    • 150 lbs. can carry 20 lbs.
    • 200 lbs. can carry 25 lbs.
  • Under no circumstances should a backpack weigh over 25 pounds, Carry only what is needed.
  • To transfer the weight to the hips pack heavier items on the bottom.
  • Use all of the compartments. Backpacks with multiple compartments help keep the load stable and keeps it from shifting.
  • Flat items should be kept closer to the back and bulky or pointy items should be packed away from the back..
  •  Always use both shoulder straps. Never carry a back pack on one shoulder.
  • Make sure the shoulder straps are tight and the backpack sits no more no more that 4 inche below the waist line (where the belly button is, not the hips) and just below the shoulders.
  • Use the waist and chest straps.
  • Only carry the backpack when necessary.

Other Options

  • Use handouts instead of textbooks or keep a second set of textbooks at home.
  • If possible use separate backpacks for separate classes or activities and don’t carry all of your after school gear to every class.
  • Use a different style of bag such as a saddle bag design that goes over the head with a bag on both the front and back is a good option.
  • Do not use a shoulder bag because it is all the weight with only half the support.
  • Do not use rolling bags. In a recent study using German primary school children. Researchers wanted to learn if giving the kids rolling luggage, to transport their school books,would reduce spinal pressure. The finding were that just because this works work well for Mom at the airport doesn’t mean that it works well for children. Hauling books across irregular sidewalks, and all the way to school can be a problem. This shows that school children should use bags in the place of trolleys but load the backpacks to the appropriate weight.

It’s well understood that heavy backpacks are taking a heavy toll on our childrens spines. The Department of Orthopedic Surgery, University of California,  recently conducted a weight barring (standing) magnetic resonance imaging study and found “Increasing backpack loads significantly compressed lumbar disc heights measured in the midline sagittal plane” and that: “student subjects reported significant increases in back pain, associated with increasing backpack loads from 4, to 8, and finally to 12 kgs of carried weight”.

In a recent study using German primary school children. Researchers wanted to learn if giving the kids rolling luggage, to transport their school books, would reduce spinal pressure. The finding were that just because this works work well for Mom at the airport doesn’t mean that it works well for children. Hauling books across irregular sidewalks, and all the way to school can be a problem. This shows that school children should use bags in the place of trolleys but load the backpacks to the appropriate weight.

It is important that parents and children follow the safety tips for backpack use. This will help children avoid back injuries early in life and produce a better quality of life in their twenties, thirties, and forties.

Reference: Negrini S, Carabalona R and Sibilla P (1999). Back pain as a daily load for school children. The Lancet 354: 1974.

By: Paul R. Mahler Dc Jr.


Exercise is an element found in almost every back and neck pain
treatment plan. Proper exercise can improve flexibility, increase
strength, reduce existing pain and prevent future occurrences. It can
be used successfully alone in certain cases or in conjunction with
other treatments. However, exercise isn’t easy and it’s important for
back pain patients to do the right kind of exercises given their
specific back conditions.

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What is Chiropractic Care

Chiropractic health care a drug free solution!

Thoracic Spine Anatomy Pain concept © decade3d

Chiropractic is a health care system that targets the central nervous system via the spinal column to help maintain good health. A chiropractor leverages the recuperative power of the body to cure itself naturally and efficiently. Chiropractic health care focuses on the connection between the vertebral column alignment and performance as coordinated by the nerve network and how that association affects the preservation and regaining of health.

Chiropractic care involves analyzing and treating the cause of disease which occurs when the spinal column is misaligned or subluxated. The bones of the spinal column when misaligned interrupt the messages of the nerves in the central nervous system. These messages balance and control cells, tissues, and organs of the body. Chiropractors address these subluxations and by delicately changing the alignment of the vertebrae, reduce or alleviate abnormal communication in the nervous system permitting the human body to appropriately operate and repair.

A Chiropractic Physicians Treatment is Distinct from Traditional Medical Care

If you’re considering visiting a Kingston Chiropractors or a Chiropractor near Wilkes Barre PA for the 1st time, you’re most likely wondering what kind of results you can anticipate. Having realistic expectations is important. A Chiropractic specialist’s will explain the chiropractic process and therapy and how it is being presented may have a vital role in the satisfaction with the adjustment you receive. Your experience will be improved by an explanation leading to understanding of the service itself, but don’t mistake chiropractic treatment for medical therapy. A chiropractors is not meant to replace medical physicians. A Medical Doctor addresses disease while a chiropractic specialist focuses on health. Not having a disease is very different than actually being healthy. The purpose of chiropractic therapy is to improve your health and well-being not simply to treat your illness.

Before visiting a chiropractor it is important to under stand that chiropratic is not just for back pain, neck pain and othe phisical aliaments but for over all health. As well as over all health a chiropractor can help manage auto accidents, carpal tunnel syndrome, fibromyalgia, headaches, migraines, herniated disc, neck pain, sciatica, sports injuries, scoliosis, back pain, and much more. A chiropractor can treat infants, the elderly, children, audults, children with special needs, and pregnant women. Chiropractic physycians are for much more than just neck and back pain.

Can a Chiropractic Physician Help?

The short answer is often yes. Spinal subluxations are generally due to stress that overwhelms the body’s resilience and coping ability. This stress can be physical stress and can occur as the result of an automobile accident or slipping on a wet sidewalk, improper posture, occupational trauma, or birth trauma. It can be emotional stress as a result of heavy emotional shock or the inability to adjust to a stressful event, or even chemical shock as a result from the inappropriate usage of prescription or illicit drugs, inadequate food stuffs, or environmental poisons. These misalignments disrupt the standard function, reducing your body’s capability to operate, evolve, and heal from injuries by creating interference within the nervous system.

Chiropractic Physicians address these misalignments by delicately fixing the alignment of the backbones of the spinal column, reducing or alleviating abnormal messaging so permitting the body to properly self regulate, adapt and regenerate. The care and upkeep of the spinal column and nerve system is a necessary component of healthcare. Spinal hygiene is more important that dental hygiene but often neglected due to lack of understanding. Your Wilkes Barre and Kingston PA Chiropractors will assist you to start chiropractic care with this understanding so you will appreciate the whole process of recieving chiropractic therapy.

By: Dr. Paul Mahler
Mahler Family Chiropractic Center
Kingston PA
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Chiropractor dog walking guide

exercise and dog walkingThere is anything refreshing than taking your canine out for a walk on a crisp spring morning. However, what begins as some good for you” gentle exercise can leave you feeling just a little sore as well as injured. At few other time would you consider completing a lively movement including throwing a ball so far as you’ll be able to with no loosen up and no stretching but when exercising your pet, you don’t provide a second thought.

With a lively boxer I understand how hard it may be to hold a puppy well behaved from the side individuals. Once the arm is extended in front of the particular muscles with the back and shoulder are certainly not as strong as though the arm was sideways person and slightly bent. Consequently if you attempt to pull or dog back (manageable) we put significant pressure about the shoulder, shoulder and neck areas. Obviously if our dogs were perfect little angels we might just cause them to walk from the side of us and put less stress for the torso. As this is not at all times possible we recommend doing a bit of warm-up movements like circular arm rotations and stretching before your puppy to get a walk.

Solihull Chiropractor Lianne Griffiths explains: Another common complain I see is dog owners who have thrown the ball and as a result developed acute shoulder and neck pain. Throwing sticks (the place that the stick can be used being an extra leaver to file for the ball) are great in lessening the amount of movement had to toss the ball. I also stress to my chiropractic patients to remember about to catch in a Olympic ball throwing competition and your dog won’t hold it against if you throw it a little shorter than usual. Warm up spoken about above can help but you should ease yourself inside the movement of throwing the ball.”

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For more information see our blog on Mahler Family Chiropractic Center serving the greater Wilkes Barre and Kingston area for over 10 years.

How to avoid low back injuries when golfing.

© Karlien Du plessis | Dreamstime Stock Photos

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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Chiropractic and pregnancy it is for more than low back pain!

Adjusting women through pregnancy is probably the most rewarding aspects of chiropractic care. Chiropractic treatment leads to a healthier pregnancy means a simpler labor and delivery, along with a better transition for the baby into this life.

Chiropractic through pregnancy is not only safe, it is vital. We could go through the implications of subluxation from the biomechanical, hormonal and neurological standpoint. It’s easy for everyone to find out postural changes, through pregnancy, lead to changes in the center of gravity, the body weight of the fetus causes increased pressure about the spine and pelvis, and in the end of the pregnancy, changes have emerged in gait pattern, the waddle of pregnancy. What we can’t see, are the millions of different hormonal changes and chemical reactions occurring in mom as well as the developing baby. These changes are controlled and coordinated with the nervous system. This is where chiropractic care comes in. It is not just for back pain in pregnancy.

Adjustments result in an easier pregnancy, significantly decreased average labor time, and assists new mothers in returning to per-pregnancy health. In one study, women receiving Chiropractic care through their first pregnancy had 24% shorter labor times than the group failing to get enough Chiropractic, and on subsequent pregnancies subjects reported 39% shorter labor times. Thirty-nine percent-this is a massive difference. Moreover, 84% of women report relief of low back and hip pain when receiving care from a chiropractor. Because the sacroiliac joints and pelvis function better, there exists significant less probability of back labor when receiving chiropractic care through out the pregnancy.

Body position during delivery can also be critical. Any late second stage labor position that denies postural sacral rotation denies mom and the baby critical pelvic outlet diameter and jams the top off the sacrum as much as 4cm into the pelvic outlet. Put simply, the typical delivery position used in hospitals with the mother on her back in the stir-ups reduces the size of the pelvic opening, which closes off the vital space essential for the infant to move through the pelvic outlet.

This delivery position is a common reason why numerous births are traumatic, labor is stalled, mother becomes fatigued and in pain, so making use of epidurals, forceps, episiotomy, vacuum extraction and cesarean increases. This is why squatting should be the preferred position. In this position gravity helps and the pelvic outlet can open to a greater degree. Squatting during delivery leads to decreased utilization of forceps plus a shorter second stage labor as opposed to semi-recumbent position.

Greater complications during delivery lead to greater neurological damage to the newborn as a result of injury to the head and neck. Even with vaginal births, 4.6% of full term neonates suffer unexplained brain bleeds and 10% suffer neonatal encephalopathy. Because so many children have been injured with forceps deliveries, (facial nerve palsy, tearing of cervical spine musculature) vacuum extraction originated. Suction cups they fit around the newborn’s head, and the baby generally is sucked from the mother.

When utilized, 120 pounds of pressure goes through the baby’s head and neck. Decapitation occurs at 140 pounds of pressure, to offer you a perception of the forces involved. Remember when you were just a little girl or boy and there was a new baby present, our parents always said, “Watch his head-you don’t want to hurt him.” We’re careful for the reason that fontanel’s with the skull are very pliable, and also the neck and brain are fragile and unprotected. This is why numerous babies sustain injuries with their heads and neck during vacuum extraction. The force of vacuum extraction is far greater than a newborn’s little bodies can tolerate.

Adjustments to newborns contain only ounces of force, on average 6-12 onces. This is the same weight approximately as a bottle of food. The force of the adjustment is directed into the spine to facilitate health by removing subluxations. We adjust babies just after birth, to correct subluxations brought on by in-utero constraint as well as the journey down with the birth canal and delivery.

It is also important to note that chiropractic is not a cure it only frees up the optimal potential of the nervous system and allowed us to express the best us we can be. It isn’t relief from ear infections, for colic, for allergies, for asthma, for frequent colds, nor for ADD/ADHD, but it can help the body deal with and heal all of these conditions.

Whenever we listen to mothers’ stories with their pregnancy, labor and delivery, the children that suffer the best from these complaints, are the ones who’ve had the best challenge with their births. Even relatively easy deliveries may result in subluxations. That is why every child should be checked, before difficulties with their health ever develop. That’s maintenance within the truest sense-preventing subluxations in mothers to stop subluxations in their babies during childbirth. For this reason all women needs Chiropractic through pregnancy so that the arrival of the baby is really a miraculus experience.

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By: Paul R. Mahler DC
may be reproduced in whole only