AN ANTIDOTE TO SITTING ALL DAY

Sitting all day at work, school and often at home has become the prevalent posture in our society.  Increasingly, all this sitting is being attributed to a host of health problems including back pain, neck pain, headaches, diabetes, obesity, cancer and cardiovascular problems.  Indeed those who sit all day have higher mortality rates than those who don't.

To counter all the sitting we do, exercise is vitally important. Almost any exercise will be beneficial to help counteract sitting.  Walking, swimming, weight training and stretching will help.  Some exercises can be more effective and efficient than others.  Because time is often such a tight commodity, a good anti-sitting exercise should be able to be done in a short period of time.  Then it can easily be done daily or better yet, for people who spend their day sitting, twice a day.

I was reminded this past week of one exercise that is a fabulous antidote to all the sitting we do.  That is a back stretch over an exercise ball.  This short YouTube video demonstrates how easy it is to do.

I would like to add a few additional instructions for safety and maximizing the benefits.  

• Wear shoes or go with bare feet.  Socks can be too slippery and dangerous if you lose your balance.
• Only attempt this stretch if you can balance well on the ball while sitting.  If you are new to working on an exercise ball, have someone spot you until you are comfortable using the ball.
• Always move slowly and maintain complete control.  If you are wobbling on the ball, return to sitting and begin the stretch over again.
• When going from the sit to laying back on the ball, do a slight pelvic tuck to engage the abdominal muscles.  This will increase stability.
• Before raising the arms overhead, make sure the head is contacting the ball.  Keep the head against the ball during the entire stretch.  This will minimize the chance of neck injury.
• Hold the stretch for 5 slow breaths.  Breath into the abdomen rather than the chest.
• Don't over stretch!  The more often you do this stretch the further you will be able to stretch.  Just be relaxed and let the weight of your arms provide the stretch.
• When coming back up, again do a pelvic tuck and come up slowly.  Keep the head on the ball until the arms are again along the body.
• Repeat.
• Regular chiropractic adjustments and massage therapy will help this stretch to be more effective.

I don't know about you, but it seems that things that are good for me are easily dropped.  This ball stretch use to be a part of my regular routine and I've let it slip for months.  Well I've put it back into practice  this week.  Even though I don't sit all day, working on patients all day still puts me into flexion and this stretch is a great antidote.

If you sit a lot or spend time flexing forward this stretch is a simple and very effective antidote.  It only takes a few minutes to do.  Add it to your daily routine and you will appreciate how much better you will feel. 

Carpal Tunnel Syndrome

Carpal Tunnel Syndrome (CTS) is a common condition in which there is numbness and possibly pain in the thumb, 2nd & 3rd fingers, and part of the ring finger.  There may also be a loss of sensation, swelling, and weakness in the hand.  True CTS is the result of the median nerve becoming trapped in the wrist.  Normally a "tunnel" is formed by the bones and ligaments of the wrist which allows the nerve to pass through uninhibited.  If this tunnel collapses due to weakening of the tissues or is compromised by inflammation, the median nerve is affected and CTS results.  Vascular disorders and diabetes can also produce CTS symptoms.

People with CTS find that they drop things easily, have trouble wringing a cloth, and have to shake their hands to get them to "wake up".  The symptoms are often worse at night.   Pain without numbness is usually not CTS.  Contrary to popular belief, studies are showing that it is probably not the result of repetitive strains such as extended periods of using a computer keyboard.

Not all numbness or pain in the hand is CTS however.  If only it was so simple!  Nerves can be irritated or entrapped in the neck, thoracic outlet (muscles at the side of the neck & collarbone), shoulder girdle, and elbow producing the same symptoms.  It's important to determine where the nerve irritation is coming from in order to apply the best treatment.  I have seen numerous cases over the years where patients have had CTS surgery which did not improve their symptoms.  That was because the problem did not originate in their wrist.

There are a number of simple tests that can pinpoint were the nerve is being compromised.  This can, and frequently does, occur at multiple sites at the same time.  Once the site of the problem is determined, appropriate treatment can be applied.  Chiropractic adjustments, low level laser therapy, natural anti-inflammatories, nutritional supplements (B6, Vit. C, Omega 3 fatty acids, MSM & magnesium), therapeutic massage, exercises, and night splints can all be used in treating CTS.  Surgery should be performed if conservative treatments fail.  Once the tissues are cut they cannot be uncut.

The chiropractic approach utilizing combinations of the therapies listed above is very effect in treating Carpal Tunnel Syndrome.  Because we look at the body as a whole rather than just individual parts and symptoms, we are able to locate and treat the cause or causes, not just the symptoms.  As with any condition, the sooner treatment begins the better the outcome usually is.  If you have numbness and/or pain in your hand, have it checked by a chiropractor.

Injured

A short time ago I injured my right shoulder.  Just like most injuries patients present with, I really don't know what I did to cause the problem.  I can speculate about why the pain came, but it was most likely the result of an accumulation of several things.  One morning I woke up with discomfort in the shoulder.  It eased as I did my normal morning activities.  Shortly after noon, the pain returned and by evening I knew there was definitely some damage.  My sleep was quite disturbed that night and by the next morning the pain was more severe and my ability to use the right arm was restricted.

The things I did to heal the shoulder were:

1. Start treating the injury as soon I realized that the shoulder was injured.  The longer the time between injury and rehabilitation the longer treatment takes and the poorer the outcome will be.
2. Ice to reduce inflammation and improve circulation.  I also used BioFreeze when using real ice was inconvenient.
3. Stretching to tolerance to maintain joint mobility and function.  Motion is necessary for healing.  It assists both circulation and nerve function.
4. Chiropractic adjustments to the shoulder to normalize joint position and motion.  This helps the joint to heal faster and stronger.
5. Chiropractic adjustments to the spine to assure there is no interference to the nerves going to the muscles, tendons, and ligaments of the shoulder.
6. Low level laser therapy to increase the healing energy of the cells.  This speeds the healing process.  Laser improves circulation and normalizes nerve function.  Not only do injuries heal faster but they also heal stronger when treated with laser.
7. Proteolitic enzymes to reduce inflammation.
8. Therapeutic massage to improve circulation and break down adhesions in the injured tissues.  Massage also improves muscles balance to normalize the mobility of the injured joint.
9. Nutritional supplements including calcium, magnesium, vitamins C & E, glucosamine sulfate, chondroitin sulfate, and omega 3s to assure proper nutrients for healing.
10. Return to mobility and strengthening exercises as soon as possible to rehabilitate the injured joint.

This approach was very successful for me.  Within a week I was pain free and back to my normal activities including shoulder exercises.  When the pain is gone healing is still a long way from complete.  That's the nature of soft tissue injuries.  I know that even though I am feeling good, I still need to continue with adjustments, laser, massage and exercise to assure the best possible healing.  Did I need to do each of the items listed?  Perhaps not, but I want to have the best healing possible so I don't have problems with this shoulder in the future. 

Perhaps you have an injury.  The approach I took to heal my shoulder injury will be effective for virtually all bodily injuries.  Following the same basic procedure will help you to heal most efficiently and effectively.

Massage Therapy

To say I was over due for a good massage was an understatement.  I usually have a therapeutic massage every 3 - 4 weeks.  It had been almost 8 weeks.  When I go that long been massages, the experience is not usually real pleasant.  My muscles tighten up too much over that length of time.  It is easier on both me and the therapist when I get massaged regularly.  The massage therapists at Powers & Jans Centre don't usually have mercy on me either, so I try to avoid neglecting my massages.

There are good reasons to get a massage regularly.  Therapeutic massage produces a host of beneficial effects in the body.  These include improving flexibility, muscle tone, blood flow, and lymphatic drainage.  This helps promote soft tissue healing.  Massage helps to increase dopamine and serotonin levels in the body enhancing a person's sense of well being.  The immune system is also stimulated.  Massage is also extremely beneficial in stress reduction.

As chiropractors we find that therapeutic massage works very complementary to our chiropractic adjustments.  We regularly coordinate massages and adjustments for a variety of conditions including headaches, neck pain, back pain, and sprains/strains.  Shoulder, arm, hip, knee and leg problems also benefit from combined treatments.


From my personal stand point, I function better when I get a therapeutic massage on a regular basis.  Not only are my muscles less tense, but my overall motion is improved.  As part of an overall strategy to maintain health, all of the benefits listed above are important.  Having a healthy lifestyle involves putting together many pieces, all of which lead to the end result of health.  No one thing will make us healthy.  Therapeutic massage can be a very valuable component of a healthy lifestyle.  It certainly is for me.


Even though I regret that it was so long between massages, Amanda was kind to me.  There were a few areas that were quite sore as she worked on them but I felt so much better when she was done.  I promise Amanda, I won't go so long between massages again.