School Back Packs and Back Pain
Clear Lake Chiropractor Comments: Every year millions of children walk around with heavy school back packs filled with books and supplies. While this is a good way to carry their school materials, by using their back and shoulder muscles, the tendency is to place too much strain on their neck and back due to overloading the back pack. The back will compensate for any load applied to it for an extended period of time. A heavy weight carried in backpacks can:
- Distort the natural curves in the middle and lower backs, causing muscle strain and irritation to the spine joints and the rib cage
- Lead to rounding of the shoulders
- Cause a person to lean forward, reducing balance and making it easier to fall
This problem can be made worse by carrying the pack on just one shoulder. Doing this causes the body to adapt by causing the body to lean to the other side placing additional stress on the mid and lower back as well as their associated muscles. This can lead to the children having headaches, shoulder, neck and back pain as well as pain down the arms and legs.
There is not a consensus among doctors on the correct amount of weight that a child can carry or the perfect back pack design, but parents should use common sense in choosing the best back pack for your child.
Look for backpack design features that help reduce the chance of back pain:
- Lightweight material (canvas as opposed to leather)
- Two padded, wide (2-inches), adjustable shoulder straps on the backpack
- Padded back
- Individualized compartments
- Hip strap, waist belt, or frame to redistribute the weight of the backpack from the shoulders and back to the pelvis
- Wheels so that the backpack can be pulled rather than carried
- Consider using a separate bag for the child’s laptop or other heavier electronic items
Dr. Ward Beecher practices at Beecher Chiropractic Clinic at 1001 Pineloch, Ste 700 Houston, TX 77062. You can schedule an appointment at BeecherChiropractic.com or by calling (281) 286-1300. If you have any questions regarding this blog, please comment below!
Iliotibial Band Syndrome (ITBS)
Houston Chiropractor Comments: Periodically I will have patients who come in to the office with hip or knee pain that have not responded to typical medical care. X-rays or MRI’s do not show any degeneration of the joint or the cause of pain. Upon examination, it is determined that the pain is not coming from the joint, but instead it is originating in the iliotibial band (ITB).
The iliotibial band is a thickened portion of the tensor fascia latae (TFL) along its lateral aspect. The TFL attaches on the top of the pelvis and runs down the side of your leg to the knee. Pain is caused either from aggravation of the greater trochanteric bursa (for hip pain) or from rubbing on the outside of the knee joint (for knee pain).
Typically we see ITBS in patients who have increased their mileage in running, began using more stairs or being in a hilly area and in patients who are doing a lot of bike riding or spinning classes. The pain will increase with motion, either bending or straightening the leg out. Tenderness will be located along the outside of the thigh with the area above the knee usually the most tender.
The best treatment for ITBS is rest, ice, NASID’s, ultrasound, sports massage and rolling out the muscle with either a foam roller or rolling stick. The patient should also have their low back / pelvis, knee and ankle joints examined for alignment issues. Typically on patients with long standing ITBS the gait of the person has changed and the affected joints will need to be adjusted by a qualified chiropractor. After the problem has been addressed, the patient needs to keep the hip muscles stretched, strengthen the muscles on the outside of the hip and modify their training as to prevent a reoccurrence of the initial problem.
Dr. Ward Beecher practices at Beecher Chiropractic Clinic at 1001 Pineloch, Ste 700 Houston, TX 77062. You can schedule an appointment at BeecherChiropractic.com or by calling (281) 286-1300. If you have any questions regarding this blog, please comment below!
Things to Reduced Inflammation Quickly
Houston Area Chiropractor Comments: Every now and then, after care is completed, patients will say that they feel sore and achy in multiple muscles and joints even when not doing strenuous activity. While the most common culprit is dehydration, it can also be due the body being generally inflamed. Now this is a systemic inflammation, not an isolated swollen joint. Chronic inflammation can have negative effect on the body in numerous ways, and recent research has shown a link in chronic inflammation to obesity, diabetes, heart disease and even depression.
Chronic inflammation occurs when the immune system believes that it is under a constant threat, causing it to attack the body’s cells. Inflammation can damage the body and be a key culprit in weight gain. The body can benefit from the addition of foods that help to reduce inflammation. Some of these foods are leafy green vegetables, pineapple, blueberries, celery, walnuts, turmeric, ginger, cinnamon, garlic and chia seeds. While incorporating these foods into your diet, make sure to stay away from foods that cause inflammation, such as those containing sugar, artificial ingredients, chemicals, and gluten, for those who have gluten sensitivity.
Food isn’t the only way to help your body fight harmful inflammation. You can also avoid certain medications such as NASID’s, antacids and antibiotics. These medications can affect your gut and affect the way you digest food. Reduce toxin exposure by using safer natural products for cleaners, soaps and detergents. By being active regularly. You should try and do different activities every day. Studies have shown that by performing exercise for 2 ½ hours a week, it will reduce your chronic inflammation. You should try and get at least 15 minutes of sunshine daily. Vitamin D has been shown to help reduce inflammation. Getting enough sleep and a periodic massage will also benefit the reduction of inflammation.
Dr. Ward Beecher practices at Beecher Chiropractic Clinic at 1001 Pineloch, Ste 700 Houston, TX 77062. You can schedule an appointment at BeecherChiropractic.com or by calling (281) 286-1300. If you have any questions regarding this blog, please comment below!
Is Chiropractic Care Safe During Pregnancy?
Clear Lake City Chiropractor Comments: Recently we have had numerous patients asking me if it is safe for them to be adjusted while they are pregnant. After congratulating them on their good news, I tell them that there are no known contraindications to chiropractic care throughout pregnancy. Chiropractors are trained to work with women who are pregnant. The wellness of women who are pregnant or trying to conceive is a routine care for most chiropractors.
Now some people are wondering why a woman would need to be adjusted during their pregnancy. The simple answer is so that they can feel better. The better answer is that their body is changing at a rapid rate. Weight is being added and moved to different areas. This puts new strains on joints that the body isn’t use to. As the pregnancy progresses, the joints become looser to allow for delivery during the birth. By keeping the joints mobile, we can minimize the muscle discomfort and typically keep the mother moving and not needing any extended bed rest while making the ultimate delivery easier.
What is chiropractic care? Chiropractic care involves diagnosing spinal misalignments and correcting them by using the hands or instrument to manipulate, or adjust the spine, joints, and muscles. With pregnant women, chiropractors typically use gentler pressure than the more forceful manipulations that can be done on other adults.
There are other treatments if the child is presenting breach, such as the Webster Technique, but that will be another blog.
Dr. Ward Beecher practices at Beecher Chiropractic Clinic at 1001 Pineloch, Ste 700 Houston, TX 77062. You can schedule an appointment at BeecherChiropractic.com or by calling (281) 286-1300. If you have any questions regarding this blog, please comment below!
What exactly is “Good Head Posture?”
Clear Lake Chiropractor Comments: Have you ever noticed how many people have terrible posture? One of the most common faulty postures is called “forward head carriage” or “anterior based occiput.” Other terms are “hump back” or slouching. There are several reasons for this common postural fault. One is the weight of the head is, on average, approximately 10-13 pounds and if it’s positioned too far forwards, the muscles in the upper back and neck tighten up much more than normal, fatigue and become painful. Also, the muscles that attach to the skull have different degrees of strength. They also attach and pull at different angles, contributing to the common forward head carriage posture. The muscles of the chest are much stronger than those in the mid and upper back and tend to pull our shoulders forward. The following pictures offer a good view of both a faulty posture as well as a “good” posture. Notice the forward shift in the line in the pictures of poor posture and backwards shift in the good posture pictures.
As you can see, the weight of the head is back over the shoulders and the shoulder posture is appropriately positioned back in the image titled “Good Head Posture.”
It is important to understand correcting Forward Head Carriage takes time – in fact, it takes a minimum of 3 month before this becomes an automatic new “habit.” Of course, it could take longer or, completely fail if you are not very conscientious about constantly reminding yourself to position your posture as shown above in the “Good Head Posture” image (above). An exercise based on this posture correction technique is performed by retracting your chin / head as far back as you can and holding that position for 5-10 seconds. Doing this multiple times a day, between the time you maintain a partial chin tuck (“Good Head Posture”) position will further facilitate the posture retraining process.
If you, a family member or a friend require care, we sincerely appreciate the trust and confidence shown by choosing our service. We are proud that chiropractic care has consistently scored the highest level of satisfaction when compared to other forms of health care provision and we look forward in serving you and your family presently and in the future.
Dr. Ward Beecher practices at Beecher Chiropractic Clinic at 1001 Pineloch, Ste 700 Houston, TX 77062. You can schedule an appointment by calling (281) 286-1300. If you have any questions regarding this blog, please comment below!
Easy Low Back Stretches
Clear Lake Chiropractor Comments: I’m sure we’ve all rationalized our inability to keep up with stretches, especially after our episode of low back pain (LBP) subsides. In fact, only about 4% of LBP patients continue doing their stretches after their pain subsides. That means 96% of us with chronic, recurring low back pain DO NOT stretch even though we know we should. We feel bad, even guilty for not stretching. So, what can we do to “trick” ourselves into being more compliant with our low back stretches?
First, let’s accept the fact that most of us cannot consistently “fit in” stretches into our busy schedules. With that said, the TIMING of when we stretch may be more important than even doing them at the same time every day. In other words, do a few stretches when you need them the most. For example, if you’re working at a computer for more than 1 hour, and you start to feel back pain from the prolonged sitting – especially if your work station set up is less than ideal – do one or two sitting stretches right at your work station, BEFORE your back pain gets any worse. If you wait too long, the stretches may not be of much benefit. Setting a timer next to your screen that beeps every hour is a good reminder to do one or two simple stretches and only takes a minute or two. Many inexpensive digital watches can be set to beep on the hour/every hour or, you can set a “timer” to beep after 60 minutes as a “gentle” reminder. Some cell phones also have a timer feature. Here are three sit down low back stretch options (try them all and decide which one(s) feel most productive/helpful):
- “Crossed Knee Stretch”: Cross your legs; pull the crossed knee towards your opposite shoulder (feel the pull in your buttocks); arch your low back and at the same time, twist or rotate to the side of the crossed knee. Hold for at least 10 seconds and repeat up to 3 times. Repeat this on the opposite side.
- “Sit Twists”: Reach across with your right hand and grasp your left leg at mid-thigh. Twist/rotate your back to the left and pull with your arm. Hold at least 10 seconds / repeat 3 times. Repeat this on the opposite side.
- “Sit Floor Touches”: Bend over as if to touch the floor or tie a shoe. Hold at least 10 seconds.
If you do the math, it would only take you about 3 minutes. Modify the dose to fit your schedule or ability to stretch. If you do this AT THE TIME you start to feel tight or sore, you can PREVENT a LBP episode!
We realize you have a choice in where you choose your healthcare services. If you, a friend or family member requires care for low back pain, we sincerely appreciate the trust and confidence shown by choosing our services and look forward in serving you and your family presently and, in the future.
Dr. Ward Beecher practices at Beecher Chiropractic Clinic at 1001 Pineloch, Ste 700 Houston, TX 77062. You can schedule an appointment at BeecherChiropractic.com or by calling (281) 286-1300. If you have any questions regarding this blog, please comment below!
Causes and Treatment of Headaches
Houston Chiropractor Comments: Few conditions leave their victims as miserable and agitated as headaches. There are many causes of headaches including stress, odors, bright lights, noise, fatigue, certain foods, hormonal shifts, allergies, as well as genetic predisposition. With all the possible causes of headaches, it’s not surprising many people seek help from many different approaches such as conventional medical therapies like pharmaceuticals and injections. Others prefer a non-drug treatment approach such as chiropractic, massage therapy, acupuncture, and nutritional counseling.
Usually, there is not one specific cause of headaches so headache treatment can focus on various areas. For example, muscles that attach to the base of the skull in the neck and upper back are often very short and tight, resulting in pressure or a squeezing effect on the surrounding nerves and blood vessels — resulting in headaches. Chiropractic treatment includes methods aimed at reducing the tightness found in the joints and muscles. One of these approaches is called spinal manipulation or “adjustments” where the joints in the neck are moved to restore motion and reduce joint fixations. By relaxing the muscles and tension between the joints, the nerves in the neck are less pressured which, in turn, can reduce headaches. The top three nerves that exit the upper neck travel into the head and are often the culprit behind the onset of headaches. The second nerve from the top is the one responsible for causing radiating pain over the top of the skull which communicates with other nerves sometimes causing the pain behind the eye.
Another chiropractic approach in the management of headaches includes soft tissue therapy where trigger points found in tight muscles are addressed through various forms of massage and mobilization methods. Manual traction of the head and neck can also be highly effective in reducing the tension found in headache sufferers. Exercises are often taught to the headache patient with significant benefits reported. Some of these, such as range of motion exercises with and without resistance (example: pushing your head into your hand during neck movements) and posture re-training (chin tucks – reducing the forward head position), help address the limited motion problems of the neck. Cervical (neck) traction performed by placing a rolled up towel placed behind the neck while lying on the back so that the head can hang off the side of the bed can also be very helpful. This can be of great benefit as it can be performed at home at your convenience multiple times a day or, as needed.
Other treatment approaches that chiropractic utilizes include stress management (such as biofeedback, relaxation instructions, meditation, visualization and others), diet modifications (as certain foods can trigger headaches), nutritional supplementation (such as fish oil, Vit. D, feverfew and others), and sleep restoration.
If you, a family member or a friend require care, we sincerely appreciate the trust and confidence shown by choosing our service. We are proud that chiropractic care has consistently scored the highest level of satisfaction when compared to other forms of health care provision and we look forward in serving you and your family presently and in the future.
Dr. Ward Beecher practices at Beecher Chiropractic Clinic at 1001 Pineloch, Ste 700 Houston, TX 77062. You can schedule an appointment at BeecherChiropractic.com or by calling (281) 286-1300. If you have any questions regarding this blog, please comment below!
What Can I Do To Lower My Risk For Low Back Pain?
Houston Chiropractor Comments: Low back pain (LBP) can have many causes such as genetics, acquired abuses, body type (especially obesity – body mass index or BMI >30), gender, as well as cultural aspects that predispose one to acquire low back trouble. So, the question remains, “what can I do to reduce my risk for developing low back pain?”
The answer, like the cause is – you guessed it – multifactorial. Since we can’t change our genetics, we’ll have to accept that one. But, we can change our BMI by keeping our weight to a reasonable amount. In a 2010 study from Norway, 60,000 men and women provided BMI information and 20.9% of the men and 26.3% of the women indicated they had chronic low back pain. The authors found a direct relationship to a high BMI and an increased prevalence of LBP. Similar results attributing obesity to LBP were also reported in a meta-analysis published in 2010 in the American Journal of Epidemiology.
So, what is, “…a reasonable amount of weight?” When using the BMI, a BMI of 18.5 to 25 is considered “normal,” while 25-30 is described as overweight and >30 represents obesity. We should also mention anything LESS than 18.5 is considered underweight and that’s not good either as many nutritional needs of the body are compromised and too little weight can negatively affect bone health leading to osteoporosis and a myriad of other problematic health issues.
You may be wondering what a body mass index or BMI is, as it’s quite important and is quickly gaining respect in the medical world. In fact, it has been suggested to include the BMI along with the other “vital signs” pairing it up with blood pressure (BP), pulse, breathing rate, height, weight, and temperature. The BMI is a formula of height and weight and it’s a rough calculation of our total body fat, which is related to the risk of disease and death. However, according to the National Heart, Lung and Blood Institute (NHLBI) it’s a little more complicated than that as people with greater muscle mass (such as a body builder) will have a higher BMI, suggesting they are overweight. At the other end of the spectrum, older individuals who have lost muscle mass may be still be overweight but their BMI will not reflect that.
The NHLBI reports 3 factors of importance when defining obesity and its many negative health effects, including the increased prevalence of LBP. The 3 factors are: 1) The BMI; 2) The waist measurement; 3) The presence of other negative health factors including: high BP, high LDL-cholesterol, low HDL-cholesterol, high triglycerides, high blood sugar, a family history of heart disease, physical inactivity and smoking cigarettes. If you have a waist size >35” for woman, >40” for men, AND 2 or more risk factors, simply put, you MUST lose weight! Even a small weight loss of 10% (such as 30# if you’re 300#), will help lower your risk of developing diseases associated with obesity such as heart disease, high cholesterol related diseases, stroke, certain types of cancers and type 2 diabetes.
We also realize you have a choice in who you choose for your healthcare services. If you, a friend or family member requires care for low back pain, we sincerely appreciate the trust and confidence shown by choosing our services and look forward in serving you and your family presently and, in the future.
Dr. Ward Beecher practices at Beecher Chiropractic Clinic at 1001 Pineloch, Ste 700 Houston, TX 77062. You can schedule an appointment at BeecherChiropractic.com or by calling (281) 286-1300. If you have any questions regarding this blog, please comment below!
What Can I Do To Get Rid Of This Neck Pain?
Clear Lake City Chiropractor Comments: Neck pain is a very common complaint that chiropractors treat on a regular basis. Most people will experience neck pain during their lifetime requiring professional care and the choice between chiropractic or some other form of health care certainly exists. Chiropractic is a non-drug, non-surgical option many find appealing because of the many side effects of medications and no one wants to consider surgery unless it’s absolutely necessary and everything else has been tried first.
The Bone and Joint Decade 2000-2010 Task Force on Neck Pain and Its Associated Disorders published some good, sound statements about neck pain of which a few include:
- In most cases, don’t expect anyone to find a single “cause” for your neck pain.
- Stay as active as you can; simple exercises and reducing mental stress can help.
- A combination of therapies, including chiropractic care, may be needed.
First, trying to identify the “cause” of your neck pain is often tricky and sometimes impossible to trace. Don’t worry, that’s “normal” as most patients cannot trace it to one specific cause because it’s multifactorial or, caused by more than one event, often over a period of time.
Second, staying active and performing exercises can greatly help to reduce and sometimes prevent neck pain. One particular exercise that can be done multiple times per day and even in public places, as it’s not too conspicuous, is called chin tucks. Let’s try it together! While sitting, look straight ahead and tuck your chin towards your chest or, glide your head backwards. Hold the tucked position until you feel fatigue, which usually takes 5-15 seconds, and then slowly release the head poking your chin forwards in the opposite direction. Looking at this from the side, it sort of looks like a chicken when they walk! Repeat this exercise and emphasize the slow release, as if you’re in “slow motion,” gliding forwards and backwards holding the endpoints for 5-15 seconds per repetition. Start with 5 reps and over time, gradually increase the reps to 10 and repeat this several times each day. As a postural retraining process, when you’re sitting in your car, at your desk, watching TV, or in meetings, partially tuck in your chin so that the weight of your head (which is approximately 15 pounds) is centered back over your upper back and not poking forwards. This will GREATLY reduce the amount of muscle tension that commonly builds up during the day due to the increased muscle activity that is required to hold the weight of the head when it’s too far forward and away from the center of the body. Constantly remind yourself by maintaining a partial “chin tuck” during the day and perform the gliding exercises periodically, at least 3 times a day. Be patient as it takes about 3 months for this “new” posture to become automatic and your new “normal” habit.
If you, a family member or a friend require care, we sincerely appreciate the trust and confidence shown by choosing our service. We are proud that chiropractic care has consistently scored the highest level of satisfaction when compared to other forms of health care provision and we look forward in serving you and your family presently and in the future.
Dr. Ward Beecher practices at Beecher Chiropractic Clinic at 1001 Pineloch, Ste 700 Houston, TX 77062. You can schedule an appointment at BeecherChiropractic.com or by calling (281) 286-1300. If you have any questions regarding this blog, please comment below!
Do I Need to Have Surgery For Carpal Tunnel Syndrome?
“For the last few months, I’ve been waking up at night with numbness and tingling in my hand. Lately, I’ve been waking up more often, 3-4 times a night and I’m having a hard time falling back to sleep. When I drive, my hands fall asleep within a few minutes and I have to shake my hand and fingers to wake them up. This has gotten to the point where I have to do something but I really don’t want surgery. What are my non-surgical options for carpal tunnel syndrome?”
CTS or, carpal tunnel syndrome is a condition where a nerve (called the median nerve) that travels down from the neck into the arm and through the wrist becomes pinched and inflamed. Common symptoms include numbness, tingling, dexterity problems (such as difficulty buttoning shirts), and opening jars due to weakness in grip and pinch strength. Sleep interruptions and loss of many daily activities, including work, occur because of CTS.
There are many non-surgical approaches to the treatment of Carpal Tunnel Syndrome that should be utilized before surgery is considered, according to the American Academy of Neurology. In one study, 40% of neurologist polled recommended non-surgical care due to the potential side effects of surgery, some of which being severe, resulting in lengthy work loss post-surgically. A partial list of non-surgical care options include:
- Rest – Giving the inflamed CTS time to heal is therapeutic but not always an option.
- Activity/job modifications – Avoiding certain activities or modifying them by taking breaks during the work day, slowing down the pace of the job, altering the position of the job task, such as propping up a part so that the wrists do not have to bend to the extremes, or when necessary, complete avoidance of the job task.
- Wrist Splint – This is a brace that maintains the wrist in a neutral position so it cannot easily bend. When the wrist flexes or extends, the pressure inside the carpal tunnel (on the palm side of the wrist) increases significantly, placing additional pressure on the already pinched median nerve. Wrist splints are especially useful at night.
- Nerve Gliding Exercises – These are exercises that stretch the wrist joint and muscle tendons (as well as the median nerve inside the carpal tunnel), with the objective of breaking adhesions that limit the normal glide or movement of the nerve in the forearm and wrist.
- Manual therapy techniques – These include manipulation of the arm including the forearm, wrist, and hand and sometimes the neck and shoulder, when needed. The objective is to improve the range of motion of the joints and soft tissues that may be participating in the process of median nerve pinching.
- Anti-inflammatory medication / nutrients – Medications include aspirin, ibuprofen, naproxen and similar prescription drugs. Nutritional options including herbs (such as ginger, turmeric, boswellia), digestive enzymes, and Vitamin B6 may also help. Ice is also anti-inflammatory and direct, on-the-skin ice massage is quite effective.
Chiropractic is a perfect choice when considering a health care provider for the treatment of CTS as many of the above non-surgical techniques are utilized by our office. We realize that you have a choice in who you are considering for your health care provision and we sincerely appreciate your trust in choosing our service for those needs. If you, a friend or family member require non-surgical care for Carpal Tunnel Syndrome, we would be honored to render our services.
Dr. Ward Beecher practices at your local Houston chiropractor – Beecher Chiropractic Clinic at 1001 Pineloch, Ste 700 Houston, TX 77062. You can schedule an appointment at BeecherChiropractic.com or by calling (281) 286-1300. If you have any questions regarding this blog, please comment below!
