Tag Archives: yankton chiropractor

Why Does My Back Hurt? Part 2

 

Why Does My Back Hurt?

Why Does My Back Hurt?

 

Last month, we discussed common causes of back pain including mattresses, shoes, diet, exercise, and posture. Here are some additional considerations…

6. OFFICE CHAIR: Because of vast differences between people’s height, weight, body type, and preference, it’s difficult—if not impossible—to find a one-size-fits-all solution when it comes to office chairs! In the ideal world, the option to sit, stand, walk, and stretch as needed would be perfect but this simply is not reality! Low back pain (LBP) from sitting is common due to the excess pressure it places on the joints and disks (the “shock-absorbers” of the spine). Here are some remedies: 1) Find a chair that FITS YOU. 2) Get up and move at least once every hour (set the timer on your smartphone as a reminder). 3) Place the computer monitor directly in front of you and keyboard/mouse so the elbows bend only 90°. 4) Keep your feet on the floor at your desk (use an upside down box if you have short legs). 5) Perform “in the chair” stretches when your timer goes off!

7. BODY TYPE: We’ve discussed obesity as an obvious cause of back pain, but other factors are important as well. A very common cause of back pain for women is breast size. Here, the topic of a supportive bra is important, as carrying more weight in front of you adds additional stress on the back and shoulders.

8. SHOULDER BAGS: Back pain can be caused and/or perpetuated by a heavy purse, bag, briefcase, and even a thick wallet in the back pocket! To keep your eyes level, your body has to compensate and assume a less-than-ideal posture that may place unnecessary stress on your back! So before leaving the house today, CLEAN OUT that bag and/or put your wallet in a front pocket and lessen the load on your spine!

9. SMOKING: Smoking can reduce the amount of oxygen that reaches your cells, which can cause them to function at a less than optimal state. You’ve perhaps heard that a conscientious back surgeon will NEVER operate on a smokers’ back due to both the prolonged healing time and subsequent bad outcomes. So in addition to giving your heart, lungs, and those around you a break, if you want your lower back to heal, STOP SMOKING! Studies also show smokers are TWICE as likely to develop LBP compared with non-smokers, so quit. Better yet, DON’T START in the first place!

10. STRESS & DEPRESSION: Remember, “health” is a balance between structure, chemistry, and mental factors. Stress increases muscle tightness and alters posture in a way that can lead to or exacerbate existing LBP. Exercise, meditate, eat smart, and resolve your differences with family members and friends to minimize this problem! When needed, your doctor of chiropractic can refer you for counseling!

11. ERGONOMICS: How we “fit” into our job, lifting properly, workstation set up, work pace, and work stressors ALL play into LBP management. Have an assessment to see what can be fixed!

We realize you have a choice in whom you consider 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 requires care for back pain, we would be honored to render our services.  Visit http://www.olsonchiropracticcenter.com for more information.

 

 

What Can I Do To Stop Migraines?

 

Migraine Headaches

Migraine Headaches

Migraines can be life-altering! They can stop us from being able to enjoy a child’s piano recital, participate in family events, go to work, or simply do household chores! Wouldn’t it be nice to have ways to self-manage these miserable, often disabling headaches? Here are some options!

1. RELAXATION THERAPY: Search for a calm environment, turn off the lights (photophobia, or light sensitivity, is a common migraine complaint), minimize sound/noise (due to “hyperacusis”), and sleep if possible. Monitor the room temperature and/or use hot/cold compresses to the head and/or neck regions to relax tight muscles (heat) and reduce pain and swelling (cold). Similarly, a warm shower or bath can have similar beneficial effects.

2. SLEEP WELL: Migraines can interfere with falling asleep, they can wake you up during the night, and they are often triggered by NOT getting a good night’s sleep. To improve your sleep quality: a) Establish regular sleeping hours. Wake up and go to bed at consistent times every day, including weekends. b) Keep daytime naps short (20-30 min. max). c) “Unwind” at the end of the day – try soothing music, a warm bath, or reading a favorite book (avoid suspenseful movies). d) Don’t eat/drink too much before bedtime as heavy meals, caffeine, nicotine, and alcohol can interfere with sleep. e) Don’t exercise intensely before bedtime (stretching is fine). f) Eliminate distractions in the bedroom, including TV and bringing work to bed. Close the bedroom door and use a fan to muffle out distracting noises. g) If you take any medications, check for known side effects, as many contain caffeine or other stimulants that can interfere with sleep – including some meds that treat migraines! Talk to your doctor and pharmacist!

3. EAT WELL: Be consistent about when you eat and don’t skip meals (fasting increases the risk for migraine). Keep a food journal to figure out your migraine triggers and avoid foods that commonly trigger migraines like chocolate, aged cheeses, caffeine, and alcohol. Try eliminating these and see how you feel!

4. EXERCISE REGULARLY: This is MOST IMPORTANT for migraine management as it facilitates sleep cycles and stimulates the release of endorphins and enkephlins that help block pain. It also helps fight obesity, which is another risk factor for headaches.

We realize you have a choice in whom you consider 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 requires care for neck pain or headaches, we would be honored to render our services.  Visit http://www.olsonchiropraticcenter.com for more information.

Why Does My Back Hurt?

Low Back PainIt’s been said that if you haven’t had back pain, just wait, because (statistically) some day you will! The following list is a list of “causes” that can be easily “fixed” to reduce your risk for a back pain episode.

1. MATTRESS: Which type of mattress is best? The “short answer”: there is no single mattress (style or type) for all people, primarily due to body type, size, gender, and what “feels good.” TRY laying on a variety of mattresses (for several minutes on your back and sides) and check out the difference between coiled, inner springs, foam (of different densities), air, waterbeds, etc. The thickness of a mattress can vary from 7 to 18 inches (~17-45 cm) deep. Avoid mattresses that feel like you’re sleeping in a hammock! A “good” mattress should maintain your natural spinal curves when lying on your sides or back (avoid stomach sleeping in most cases). Try placing a pillow between the knees and “hug” a pillow when side sleeping, as it can act like a “kick stand” and prevent you from rolling onto your stomach. If your budget is tight, you can “cheat” by placing a piece of plywood between the mattress and box spring as a short-term fix.

2. SHOES: Look at the bottom of your favorite pair of shoes and check out the “wear pattern.” If you have worn out soles or heels, you are way overdue for a new pair or a “re-sole” by your local shoe cobbler! If you work on your feet, then it’s even more important for both managing and preventing LBP!

3. DIET: A poor diet leads to obesity, which is a MAJOR cause of LBP. Consider the Paleo or Mediterranean Diet and STAY AWAY from fast food! Identify the two or three “food abuses” you have embraced and eliminate them – things with empty calories like soda, ice cream, chips… you get the picture! Keeping your BMI (Body Mass Index) between 20 and 25 is the goal! Positive “side-effects” include increased longevity, better overall health, and an improved quality of life!

4. EXERCISE: The most effective self-help approach to LBP management is exercise. Studies show those who exercise regularly hurt less, see doctors less, have a higher quality of life, and just feel better! This dovetails with diet in keeping your weight in check as well. Think of hamstring stretches and core strengthening as important LBP managers – USE PROPER TECHNIQUE AND FORM; YOUR DOCTOR OF CHIROPRACTIC CAN GUIDE YOU IN THIS PROCESS!

5. POSTURE: Another important “self-help” trick of the trade is to avoid sitting slumped over with an extreme forward head carriage positions. Remember that every inch your head pokes forwards places an additional ten pounds (~4.5 kg) of load on your upper back muscles to keep your head upright, and sitting slumped increases the load on your entire back!

We have only scratched the surface of some COMMON causes and/or contributors of back pain. Stay tuned next month as we continue this important conversation!

We realize you have a choice in whom you consider 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 requires care for back pain, we would be honored to render our services.  Visit www.olsonchiropracticcenter.com for more information.

Is Sitting Bad For My Back?

sitting

A major manufacturer of workstations reports that 86% of work computer users have to sit all day, and when they do rise from sitting, more than half (56%) use food as the excuse to get up and move. In addition to sitting at work, for meals, and commuting to/from work, 36% sit another one to two hours watching TV, 10% sit one to two hours for gaming, 25% sit one to two hours for reading/lounging, and 29% use their home computer for one to two hours. In summary, the average American sits for thirteen hours a day and sleep for eight hours. That’s a total of 21 hours a day off their feet!

The manufacturer’s survey also notes 93% of work computer users don’t know what “Sitting Disease” is but 74% believe that sitting too much can lead to an early death. “Sitting Disease” represents the ill-effects of an overly sedentary lifestyle and includes conditions like “metabolic syndrome” (obesity and diabetes), which is rapidly becoming more prevalent, especially in the young – even in adolescence and teenagers! Recently, the American Medical Association (AMA) adopted a policy encouraging employers, employees, and others to sit less citing the many risks associated with sitting including (but not limited to): diabetes, cancer, obesity, and cardiovascular disease. Standing is SO MUCH BETTER as it burns more calories than sitting, tones muscles, improves posture, increases blood flow, reduces blood sugar, and improves metabolism. Standing is frequently overlooked as “an exercise” and it’s both simple and easy to do!

So, what about the low back and sitting? You guessed it – sitting is hard on the back! The pressure inside of our disks, those “shock absorbers” that lie between each vertebra in our spine (22 disks in total) is higher when we sit compared with simply standing or lying down. It’s estimated that when we lay down, the pressure on our disks is the lowest at 25mm. When lying on one side, it increases to 75mm, standing increases disk pressure to 100mm, and bending over from standing pushes disk pressure to 220mm. When we sit with good posture, our disk pressure may reach 140mm but that can increase to 190mm with poor posture. To help relieve the pressure on our disks, experts recommend: 1) Getting up periodically and standing; 2) Sitting back in your chair and avoiding slouched positions; 3) Placing a lumbar roll (about the size of your forearm) behind the low back and chair/car seat; and 4) Changing your position frequently when sitting.

Because certain low back conditions “favor” one position over another, these “rules” may need modification. For example, most herniated disk patients prefer low back extension while bending over or slouching hurts. In those with lumbar sprain/strains, bending forwards usually feels good and extension hurts. Modifying your position to the one that is most comfortable is perhaps the best advice.

We realize you have a choice in whom you consider 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 requires care for back pain, we would be honored to render our services.  Visit www.olsonchiropracticcenter.com for more information or call 605-665-2434.

How Does Chiropractic Work?

Many people seek chiropractic care when their back goes out or their neck tightens up. But how does this form of care actually work? What are the benefits of receiving chiropractic care for nerve dysfunction compared with other healthcare options? Let’s take a look!

First, let’s discuss how the nervous system “works.” We have three divisions of the nervous system: the central, peripheral, and autonomic nervous systems. The central nervous system (CNS) includes the brain and spinal cord, and it’s essentially the main processing portion of the nervous system. The spinal cord is like a multi-lane highway that brings information to the brain for processing (sensory division) and returns information back to the toes, feet, legs and upper extremities from which the information originated (motor division).

For example, hiking on a mountain trail or simply walking requires constant input to and from the CNS so we can adjust our balance accordingly and not fall. These “sensory-motor pathways” are essential and allow us to complete our daily tasks in an efficient, safe manner as information is constantly bouncing back and forth between the brain and the rest of the body.

The peripheral nervous system (PNS) includes a similar sensory/motor “two-way street” system relaying information back and forth from our toes/feet/legs and fingers/hands/arms to the spinal cord (CNS). And if this isn’t complicated enough, we also have “reflexes” that, for example, allow us to QUICKLY pull our hand away from a hot stove to minimize burning our fingers.

Reflexes allow the information to “skip” the brain’s processing part so quicker reactions can occur. The autonomic nervous system (ANS) includes the sympathetic and parasympathetic divisions that basically “run” our automatic (organ) functions like breathing, heart rate, digestion, hormonal output, and more. There is constant communication between the ANS, PNS, and CNS that allow us to function in a normal, balanced way…unless something disrupts them.

There are obvious conditions that interfere with this communication process that include (but are not limited to) diabetes (with neuropathy), frost bitten or burned fingers, peripheral nerve damage from conditions like carpal/cubital tunnel syndromes, thoracic outlet syndrome, and/or pinched nerves in the neck, mid-back, low-back spinal regions, as well as conditions such as multiple sclerosis (MS), Guillain-Barre Syndrome, after a stroke (spinal cord or brain), and after trauma with resulting fractures where nerve, spinal cord, and/or brain damage can occur. These are “obvious” reasons for delayed or blocked neurotransmission.

There are many other less obvious injuries or conditions that can result in faulty neuromotor patterns and nerve transmission of which chiropractic services can benefit. The “subluxation complex” is a term some chiropractors use to describe the compromised nerve transmission that may occur if a nerve is compressed or irritated due to faulty bone or joint position along the nerve’s course. Reducing such nerve compression typically allows for a restoration of function. A good illustration of this is when a patient who suffers from a herniated disk in the neck with numbness and tingling down the arm to the hand. The goal of treatment (for all healthcare professionals) is to remove the pinch of the nerve.

To realize this goal, Doctors of Chiropractic utilize spinal manipulation and mobilization in addition to other non-surgical, non-drug approaches that may include exercises, nutritional advice, home-care such as a cervical traction unit, and other anti-inflammatory measures (ice, modalities like low level and class IV laser, electric stimulation, pulsed magnetic field, and more). Given the minimal side-effect risks and well-reported benefits, it only makes sense to try chiropractic FIRST and if you’re not satisfied, your doctor will help you find the next level of care!

Chiropractic and Sinus Headaches | Yankton Chiropractor | Brian Olson DC

Sinus headaches refer to pain in the head typically in and around the face. Most of us are knowledgeable about two of our four sinuses: the frontal (forehead) and maxillary (our “cheek bones”). The other two sinuses (called ethmoid and sphenoid) are much less understood. As chiropractors, many patients ask us about sinus problems, as all of us have had a stuffy nose due to a cold and have felt this pain in our face and head. Those of us who have suffered from sinus infections REALLY know how painful sinusitis can get! This month, let’s take a look at our sinuses and what we can do to self-manage the problem.

First, an anatomy lesson… As stated above, there are four paired, or sets, of sinuses in our head: Maxillary: Pain/pressure in the cheekbones, sometimes referring pain to the teeth. These drain sideways (if you lay on your side, the side “up” drains down into the downside maxillary sinus and into the nose). Frontal: Pain/pressure in the forehead. These drain downward (when we’re upright, looking straight ahead). Ethmoidal: Pain/pressure between and/or behind the eyes. These drain when we lean forwards. Sphenoidal: Cause pain/pressure behind the eyes, top of the head and/or back of the head (which can be extreme). These drain best when lying face pointing down towards the floor, but they can be stubborn to drain!

Sinusitis, or rhinosinusitis, by definition is an inflammation of the sinus lining (mucous membrane) and is classified as follows: Acute – a new infection which can last up to four weeks and are divided into two types: severe and non-severe; Recurrent acute – four or more separate acute episodes within one year; Subacute – an infection lasting 4-12 weeks; Chronic infections lasting >12 weeks; and Acute exacerbation of chronic sinusitis – recurring bouts of chronic sinusitis.

One cause of sinusitis can include an “URI” (upper respiratory tract infections) most often in the form of a virus (such as rhinovirus—there are over 99 types have been identified, or better known as “the common cold”). Bacteria can also cause a sinus infection. These infections tend to last longer and can follow a viral infection. A third cause is a fungal infection. These are more common in diabetic and other immune deficient patients. Chemical irritants such as cigarette smoke and chlorine fumes can also trigger sinusitis. Chronic sinusitis can be caused by anything that irritates the sinuses for >12 weeks (viruses, bacteria, environmental irritants, tooth infections, and more). Allergies are also a common cause of sinusitis whether they are environmental and/or food/chemical induced.

Chiropractic care for sinusitis includes primarily symptomatic care with sinus drainage techniques such as facial and cranial bone manipulation/mobilization, lymphatic pump and drainage techniques, instruction in self-stretch of the sinuses (such as an outward pull of the cheek bones in different positions of the head), nutritional counseling (such as 1000mg of vitamin C every 2-4 hours) and anti-inflammatory herbs and vitamins (see prior Health Updates), cervical and mid-back manipulation, training in nasal saline rinsing (Nasaline, Nettie Pot), moist heat (towels, steam), and of course, chicken soup! Co-management with your primary care doc may be needed at times, if medications are warranted.   We realize you have a choice in whom you consider 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 requires care for headaches, we would be honored to render our services.  Visit http://www.olsonchiropracticcenter.com for more information.

Sacroiliac Low Back Pain Adjustment | Yankton Chiropractor | Brian Olson, DC

Sacroiliac joint problems can cause lower back pain and/or leg pain and is often treated first with chiropractic care. Click on the link below to watch and adjustment of the sacroiliac joint.

http://www.spine-health.com/video/chiropractic-adjustment-sacroiliac-joint-video

You can also visit http://www.olsonchiropracticcenter.com