S. Elgin Chiropractor Helps HeadAche sufferers

Most of us experience the occasional headache. Whether it’s throbbing, aching, pounding or stabbing, a head-ache can make our lives miserable. It also affects our ability to focus and may increase our sensitivity to external stimuli.

There are several types of headaches, and each one has a different cause. The most common headaches are tension, migraine, cervicogenic and cluster. Migraines are often considered to exist in a category of their own. (We’ll discuss migraines in the next issue of Topic of the Week.)

Tension Headache

The tension headache is the most frequent type of headache in the general population.1 It usually occurs most frequently in people susceptible to the effects of stress. This headache usually starts with tightness in the neck and shoulders, then progresses to pain at the base of the skull. The forehead and temples may also ache.

Cervicogenic Headache

A cervicogenic headache originates from disorders of the neck. This type of headache is often preceded by awkward neck movement or position-ing (such as painting a ceiling, or washing a floor). It’s usually accom-panied by restricted range of motion in the neck and pain in the shoulder, neck or arm.

Treatment for Tension and Cervicogenic Headaches

A frequent cause of both tension and cervicogenic headaches is irrita-tion of the nerves leading to the scalp. These nerves exit the spine close to the base of the skull and pass around or directly through several layers of muscle tissue. If this area of the spine is restricted or the muscles in this location are extra tight, the nerves in the scalp can get irritated. When related with neck pain and stiffness, these headaches can generally be effectively treated with chiropractic.2- 5 Sometimes the relief from chronic headaches can be immediate and dramatic.6

Massage and trigger point therapy applied to the tight muscles may also reduce the symptoms associated with this type of headache.

Cluster Headache

Cluster headaches are relatively rare, affecting only 0.1% of the population. About 85% of cluster headache sufferers are male.7This headache is distinct from migraine and tension headaches. It typically features intense bouts of stabbing pain felt in very specific focal areas of the skull. The pain usually occurs in clusters, and it can last from minutes to hours. The discomfort typically centers around one eye, and this eye may be inflamed and watery. Nasal congestion sometimes occurs on the affected side of the face. It’s suspected that cluster headaches are related to the sinuses. This type of headache is not usually as responsive to chiropractic treatments as other headaches. But it’s a good idea to have your chiropractor check your neck to rule out any involvement of this area.

What Can I Do to Prevent Headaches?

Follow these simple tips: Manage your stress – try meditation, relaxation exercises and taking regular breaks from your schedule. Exercise regularly – cardiovascular exercise helps your muscles, circulatory system and sense of well being.Watch your posture – the muscles that hold your head upright are the same as those that contribute to headaches. Practice good posture to reduce stress on these muscles. Drink plenty of fresh water, dehydration is a common cause of headaches, muscle tightness and fatigue. Drink a minimum of eight cups per day.Have your spine checked regularly for misalignment/subluxations by your South Elgin chiropractor, DR Tim Schening – correcting misalignment before symptoms appear can save you a lot of grief.

References and Sources:

1. Loder E & Rizzoli P. Clinical Review:Tension-type headache. BMJ 2008; 336: 88-92.2. McCrory DC, Penzien DB,HasselbladV & Gray RN. Evidence Report: Behavioral and Physical Treatments for Tension-type and Cervicogenic Headache.Duke University Evidence-basedPractice Center, Center for ClinicalHealth Policy Research. Durham NC.3. Bronfort G, Assendelft WJ, Evans R, Haas M & Bouter L. Efficacy of spinal manipulation for chronic headache: a systematic review. J Manipulative Physiol Ther. 2001; 24(7): 457-466.4. Haas M, Groupp E, Aickin M, Fairweather A, Ganger B, Attwood M, Cummins C & Baffes L. Dose response for chiropractic care of chronic cervicogenic headache and associated neck pain: a randomized pilot study. J Manip Physiol Ther. 2004; 27(9): 547-553.5. Nilsson N, Christensen HW & Hartvigsen J. The effect of spinal manipulation in the treatment of cervicogenic headache. J Manip Physiol Ther. 1997; 20(5): 326-330.6. Lisi AJ & Dabrowski Y. ChiropracticSpinal Manipulation for CervicogenicHeadache in an 8-Year-Old.J Neuro – musculoskeletal System 2002; 10(3): 98–103.7. Fischera M, Marziniak M, Gralow I & Evers S. The incidence and prevalence of cluster headache: a meta-analysis of population-based studies.Cephalgia. 2008; 28(6): 614 – 618.

South Elgin Chiropractor describes intermediate neck exercise

Here is a simple exercise that you can do at home with no exercise equipment.
It works the longus capitis, longus colli, SCM (sternocleidomastoid) muscles.
The purpose of this exercise is to increase neck strength and muscular endurance.
The benefits are improved stability, functional strength and injury prevention.

Begin by lying on the back with the head extended off the table, maintaining a chin tuck position.
Slowly extend the head back towards the floor and then raise the head, returning to the initial neutral starting position and repeat as instructed.
Move slowly through the range of motion.
Slowly return to start position.
Repeat for prescribed repetitions and sets.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

South Elgin Chiropractor, Golfer’s Best Friend

If they weren’t a necessary component
of a popular sport, the movements
involved with a golf swing would be
banned by most chiropractors. The
repetitive, one-sided nature of the golf
swing makes it a common cause for
back injuries. They’re several reasons
why the golf swing is so problematic
for the body. First, it requires great
flexibility, which most people lack.
Second, it requires good posture, which
is also uncommon. Third, the power
move in golf is always one-sided,
leading to muscle and joint imbalances.
Flexibility for Power
According to Butch Harmon, one of
the foremost authorities on the golf
swing, in order for golfers to generate
more power and more distance, they
are coached to “feel their arms staying
in front of the body as they turn back.”1
Todd Anderson, a Golf Digest teaching
professional, goes into more detail by
suggesting that a proper backswing
should see “the shoulders starting
parallel to the target line and turning 90
degrees, the hips turning to 45 degrees,
and the knees turning to 22 degrees.” 2
This means the backswing will generate
a lot of spinal twist and loading.

Compounding this amount of torque
with near-maximum acceleration in the
downswing is a recipe for disaster.
Repeating this move 50-70 times per
round makes it difficult to stay injury
free over the course of your golfing
life.
This kind of movement requires
flexibility not only in the spine, but also
in the shoulders and hips. To ensure
that you have the kind of flexibility that
allows you to take a proper golf swing,
have your chiropractor check the range
of motion of these joints. If you have
any tightness in these areas, your
chiropractor can perform specific
adjustments to help these joints move
better and may suggest stretches to help
keep them moving properly.

Good Posture for the
Set Up
When a golf pro is asked to create a
good, repeatable golf swing, one of his
first tasks is to establish a proper set up.
This is the golfer’s starting position
when addressing the ball. Posture is of
utmost importance here. Maintaining
natural curves throughout the spine
with good posture ensures that maximum
rotation will be achievable in both
the backswing and the follow through.
To illustrate this point, sit on a bench
and allow your body to slouch. Cross
your arms, placing your hands on
opposite shoulders. Then, try to rotate
fully to one side, then the other. Ask
someone to observe how far you can
go. Try again, but this time start by
sitting upright first. Notice how much
further your spine can rotate when you
start with good spinal posture.3
Ask your South Elgin chiropractor Dr Schening, if your lower
back has the proper spinal curve when
standing normally and when demonstrating
a set-up position for the golf
swing. If you suffer from restrictions
and displacements in your body, these
could be preventing you from achieving
normal postural positions. And it
could be taking 10, 20 or 30 yards off
your best drives! See how much easier
it is to swing the golf club after your
chiropractor corrects this problem.

One-Sided Sport
Requires Special
Attention
The amount of effort exerted by most
amateur golfers when driving a golf
ball has been estimated at 90 percent of
their peak muscular activity. This level
of exertion has been compared to those
used in sports like football, hockey and
martial arts.3 This amount of physical
effort, combined with the one-sided
nature of the swing, requires a lot of
special attention. If a person is not
careful, over-exertion can easily lead to
stress and strain.
Chiropractic treatments by Dr Schening are very
effective at re-establishing proper
biomechanics in and around every joint
of the body. However, maintaining
proper function remains the patient’s
responsibility. Preparation for golf
should include an adequate warm-up,
proper stretching, and a lot of core
stabilization training. It’s no wonder
that many of the PGA professionals
have trainers and chiropractors join
them when they go on tour. Make sure
to tell your South Elgin chiropractor that you are a
golfer so particular attention will be
given to the areas of the body to
maximize your golf swing.

References and Sources:
1. Anderson T. Power – Load it
and let it go.
Golf Digest 2010; 61(1): 68-71.
2. Harmon B. Nick Watney’s power
pointers: How he became a great
driver – you can, too.
Golf Digest 2010; 61(2): 68-71.
3. Blanchard J. & Finkel L.
Chiropractic and Golf: A therapeutic
treatment and prevention
program.
Online:
http://www.dynamicchiropractic.com
/mpacms/dc/article.php?id=1833

Low Back Pain and The Feet

If you want to build any structure, a strong foundation is one of the key components. The human body is no different. Alignment of the bones in the feet can influence the functional stability of the rest of the body! Each foot contains 26 bones. It takes 33 joints, 107 ligaments, 19 muscles and numerous tendons to hold the bones in place and to allow for proper movement. As a musculoskeletal specialist, your South Elgin chiropractor Dr Tim Schening, is well-aware of the amount of brain-body coordination needed to keep these structures working properly.

Syndromes Related to Your Feet The following is a list of common conditions that are related to your feet, plus recommended solutions from your chiropractor.

Plantar Fasciitis – a painful conditioninvolving inflammation of the soft tissue in the arch of the foot. This condition is usually related to overuse or fallingarches.Icing and rest help to decrease pain, and muscle or joint manipulation can help restore proper function. Orthotic shoe inserts may also help provide structural support and reduce strain.1

Shin Pain – often caused by strain of the posterior and anterior tibialis muscles. These two muscles help give the arch of your foot mechanical support during walking or running. With increased stress due to repetitive use or falling arches, strain on the tendons of these muscles can cause the muscles to pull away from their bony attachments on the shin. This can cause periostitis, better known as shin splints. Improper footwear, combined with increased physical activity, is often the culprit. Rest, ice, muscle manipulation and orthotic inserts can help with this condition.2

Iliotibial Tract Syndrome (IT band syndrome) – pain located on the lateral side of the knee, thigh and hip, related to an inflammation of the tendon of the TFL muscle as it crosses the knee. This is one of the most common leg/hip syndromes found in runners, and it can be related to instability of the foot or pelvic misalignment. It is very often related to over-pronation of the foot, whereby the ankle joint turns inward – usually associated with falling arches. Chiropractic adjustments for the pelvis, foot and knee joints may help, as well as muscle manipulation, reduced exercise, and orthotic inserts to correct for the over-pronation.

Stress fractures – represent incomplete fractures (cracks) in any bone that is under an increased mechanical load. This condition is usually related to a structural imbalance, which creates an abnormal distribution of stress and strain. Rest is often the only treatment that helps mend this problem. Your chiropractor should also check the movement and alignmentof the feet and/or pelvis to help identify potential causes for the abnormal stress patterns.

Nerve Pain/Sciatica – radiating pain from nerve irritation/inflammation can be felt in the feet. Numbness, tingling, burning or aching pain can be a sign of lumbar nerve irritation. Disc herniation is a common cause of nerve root irritation. Chiropractic adjustments are often used to help balance the mechanical causes of disc herniations.

Pelvic Conditions – with respect to the kinetic chain, imbalances in foot bio-mechanics can lead to imbalances in pelvic mechanics. Restrictions or instability in the joints of the feet can lead to recurring symptoms in your pelvis and lower back.3 Common painful syndromes in the pelvis may include SI joint dysfunction, piriformis syndrome, and lumbar facet joint irritation. If your chiropractic adjustments are not holding as long as you’d like, you should have your chiropractor check your feet. Bouts of low back and pelvic pain that follow increased periods of walking, running or climbing may be pointing to the mechanical instability of your body’s foundation.

How to Take Care of Your Feet There are several things you can do to keep your feet healthy.Avoid activities that cause recurring pain in your feet, knees or hips.Wear appropriate, properly-fitting athletic shoes when you exercise. It is recommended you replace your athletic shoes at least once per year if you exercise at least once a week. Orthotic inserts, when required, can provide customized support for your feet in every shoe that you wear. Be sure to have Dr Schening check the mechanical movement patterns of your feet, knees and hips when walking or running. A routine gait analysis can pick up minor imbalances before they create major problems.Active lifestyles are also recommended to stay healthy. The best form of general exercise is walking. A gentle weight-bearing exercise like walking is known to help improve circulation, contribute to weight control and promote overall well being. Be sure to have your feet checked by  chiropractor on a regular basis to ensure that they continue to take you where you want to go in a pain-free way.

References and Sources:1. Karl B. Landorf, Anne-Maree Keenan, and Robert D. Herbert Effectiveness of Different Types of Foot Orthoses for the Treatment of Plantar Fasciitis J Am Podiatr Med Assoc 2004 94: 542-549.2. Nawoczenski DA, Ludewig PM: Electromyographic effects of foot orthotics on selected lower extremity muscles during running. Arch Phys Med Rehab, 80:540-544, 1999.3. Dananberg HJ, Guiliano M: Chronic low-back pain and its response to custom-made foot orthoses.Journal of the American Podiatric Medical Association 1999; 89(3): 109-117.

Chiropractic hip exercises for South Elgin

Here is a simple exercise that you can do at home with no equipment.
It works the gluteus medius/minimus, piriformis and hip lateral rotators muscles.
The purpose of this exercise is to Increase hip strength and muscular endurance. By doing this exercise you can have the benefits of Improved stability, functional strength and injury

Begin lying on side on the floor with legs extended.
Top leg should attain a straight line through hip and shoulder.
Bottom leg may be bent for added stability.
Activate core muscles.
Lift top leg upward, abducting leg as foot simultaneously rotates. This will result in a toe-up position.
Slowly return to start position.
Repeat for prescribed repetitions and sets.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

S. Elgin Chiro says backpacks may equal pain

As parents, we are focused on providing the very best for our children. As we send them off to school, our intention is no different.

We are often told that carrying a bag of books on one shoulder is bad for posture. So, we confidently turn to the 2-strap backpack thinking we are taking stress off the little ones’ backs.

However, contrary to popular belief, these backpacks can be just as bad for the health of your children’s spines. When worn improperly or packed too heavily, even the 2-strap backpack can negatively affect the neck, shoulders, upper back and lower back.1

In a 2003 article published in SpineJournal, researchers revealed that out of 1122 backpack users, 74.4% suffered back pain. When compared with adolescents who had no back pain, adolescents with back pain carried significantly heavier backpacks compared to their body weights. These facts led the researchers to conclude “the use of backpacks, and especially the backpacks carrying heavier loads, was independently related to the incidence of back pain in adolescent students.”2

In another study, researchers found backpack weight was effective in predicting back pain in a sample of 3,498 students in California. They also found that girls and students who walk to and from school were more likely to report back pain. When the severity of pain was taken into account, older age, walking to and from school, and method of wear were all statistically significant.3

Knowing the harmful effects of a backpack on a child’s musculoskeletal health, what can parents do?

According to the Canadian Chiropractic Association (CCA) and the American Chiropractic Association (ACA), the idea is to “Pack it Light, and Wear it Right.” Both the CCA and the ACA agree on the following recommendations regarding the choice, packing, and carrying of backpacks.4,5

1. Choosing a Backpack

An important factor is the size of the backpack relative to the size of the child. The top of the backpack should not extend higher than the top of the shoulder, and the bottom should not fall below the top of the hipbone.

The backpack ought to be as light as possible – made from materials such as nylon or vinyl instead of leather.

The shoulder straps should be at least two inches wide, adjustable and padded. The straps themselves must leave ample room for movement of the arms. The back portion of the backpack should also be padded for protection and comfort.

Backpacks should always include a hip strap or waist belt. This redistributes as much as 50 to 70 percent of the backpack weight to the pelvis, which decreases the load on the upper back, neck and shoulders.

Choosing a backpack with several individual pockets instead of one large compartment makes it easier to prop-erly distribute the weight. Another option is to use a backpack-style carrier with wheels and a pull handle for easy rolling.

2. Packing a Backpack

The total weight of the backpack plus its contents should never exceed 15 per cent of a person’s body weight (e.g., a 90-pound child should not carry more than 14 pounds in a backpack). For elementary-aged children, reduce this number to below 10 percent of their body weight.

Pack contents so the weight is evenly distributed in the backpack. Place heavier items closer to the body. This reduces the pulling effect on the shoulder straps. It also makes it easier for the child to maintain balance without leaning forward.

To help stay under the recommended load, only pack items needed for that day. Load odd-shaped items on the outside to prevent them from digging into your child’s back.

3. Carrying a Backpack

Both shoulder straps should be adjusted so the pack fits snugly to the body but not too tight. A parent’s hand should be able to slide between the backpack and the child’s back. Always fasten hip straps.

If you’re still not sure what to do, ask  chiropractor Dr Schening for advice. In addition to helping fix spinal misalignments caused by an improperly fitting back-pack, Chiropractor Dr. Schening of Life Time Health and Wellness can help prevent these problems from happening in the first place.

References and Sources:

1. Whittfield J, Legg SJ, HedderleyDI. Schoolbag weight and musculo-skeletal symptoms in New Zealand secondary schools – Applied Ergonomics2005: 36(2): 193-8.2. Sheir-Neiss GI, Kruse RW, RahmanT, Jacobson LP & Pelli JA. The Association of Backpack Use and Back Pain in Adolescents – Spine Journal 2003; 28(9): 922-930.3. Siambanes D, Martinez JW, ButlerEW & Haider T. Influence of School Backpacks on Adolescent Back Pain. – J Pediatr Orthop 2004;24(2): 211-217.4. Pack It Light, Wear It Right – Canadian Chiropractic Association publication.5. Backpack Misuse Leads to Chronic Back Pain, Doctors of Chiropractic Say – AmericanChiropractic Association.

South Elgin Chiropractor Can Help Whiplash

The traffic light ahead turns red. You bring your vehicle to a stop. Then BANG! Your head snaps forward then backward. Your car is hurtled a foot into the intersection. You realize almost immediately what just happened. Your vehicle was rear ended. Other than being startled by the event, you’re okay… or are you? Despite feeling fine, you may have just received a common and sometimes serious injury: whiplash. Your chiropractor here in South Elgin can tell you that it’s often a deceiving injury.Whiplash Damage When your vehicle is rear ended, your neck can get stretched beyond its natural range of motion. Whiplash can occur at speeds as low as 5 mph.

You may feel pain quickly or you may not develop symptoms for several hours, weeks, or months. Your neck (cervical spine) contains muscles, ligaments, tendons, discs, joints and nerves confined to a relatively small area. And whiplash can injure all these body components. Although it happens most frequently in rear-end vehicle collisions, whiplash can occur in other situations – especiallyin the sports of football, gymnastics, boxing and contact martial arts. Besides the neck and upper back, pain from a whiplash may extend into other areas of the body, such as the arms and shoulders. You may also suffer muscle stiffness, burning or tingling sensations as well as headaches and numbness. Even if you don’t have any immediate whiplash symptoms, you should visit your South Elgin chiropractor as soon as possible.

What Can Affect Whiplash Recovery? The severity of your whiplash and recovery from it depends on many factors. Your age, sex, physical condition, and posture can have a major effect on the acuteness and length of symptoms. As you age, you lose flexibility and strength in your neck, disc and ligaments. This is why older adults may require more extensive rehabilitation for this injury. Women suffer whiplash more than men. Experts believe this could be because men have stronger neck muscles and women have smaller bone structures. Health conditions like arthritis and previous whiplash injuries can play a role. If you’re a smoker or you don’t exercise, your chances of healing quickly are reduced. Poor posture at the time of impact can worsen whiplash. If your driver seat’s headrest is not at the appropriate height, you may endure a more intense injury.

How Does This South Elgin Chiropractor Treat Whiplash? So what action will your chiropractor take when you arrive with a possible whiplash injury? Your chiropractor will conduct an exam to determine the extent of any injuries and may request x-rays to get a better look at the damage.If whiplash is confirmed, chiropractors may use a number of techniques to restore proper function to the affected areas. They may use adjustments to reduce constriction in the joints and improve mobility. They may also employ techniques to relax and gently stretch the muscles. Applying pressure to specific trigger points on the body helps relieve pain and can restore injured areas to their normal state. Your chiropractor may also get you to perform specific exercises and stretches during the healing process. Exercises can help stabilize and improve co-ordi-nation in the neck and prevent improper movement. Most whiplash cases are resolved within a few weeks. However, some people may endure symptoms well beyond this period. Fortunately, research has shown that chiropractic is an extremely effective approach to healing whiplash. In a study conducted by the Journal of Orthopedic Medicine, researchers found 74% of those people in the study treated for whiplash with chiropractic care showed improvement. The researchers proclaimed, “The results from this study provide further evidence that chiropractic is an effective treatment for chronic whiplash symptoms.”1 The researchers also noted that other treatments for whiplash were disappointing.1Preventing Whiplash There are steps you can take to minimize the risk of whiplash. Make sure your vehicle’s headrests are in the right position. The center back of your head should touch the center of the headrest or higher. When engaging in sports, you should always use appropriate and proper-fitting equipment.If you know someone who has suffered whiplash, tell him or her that chiropractic care can make a person feel a whole lot better!

References and Sources:[1] A symptomatic classification of whiplash injury and the implications for treatment.Khan S, Cook J, Gargan M, Bannister G., Journal of Orthopedic Medicine 1999;21(1):22-25.Chiropractic treatment of chronic whiplash injuries – Woodward MN, Cook JCH, Gargan MF, Bannister GC. Injury 1996;27:643-645.Motion Analysis of Cervical Vertebrae During Whiplash Loading – Spine: 15 April 1999 – Volume 24 – Issue 8 – pp 763-769

Chiropractor South Elgin shares intermediate level abdominal exercise.

Involves no equipment.
This exercise works the abdominal, oblique internal/external, iliopsoa muscles.
The purpose is to increase abdominal strength and muscular endurance.
The benefits include improved stability, functional strength and injury prevention.

Begin lying on floor.
Lift knees so that a 90º position is attained at hip and knees. Place hands beside ears. Activate core.
Lift shoulder off floor approximately 6 inches attempting to bring elbow toward opposite opposite knee so that both simultaneously meet.

Return to start position and repeat on opposite side. Continue alternating sides until recommended repetitions are complete.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

South Elgin Chiropractor Links Obesity to Low Back Pain

Low back pain has been recognized

as a problem of epidemic proportions.

It’s estimated that approximately 80%

of the North American population will

experience debilitating back pain at

some point in their adult lives.1 It’s no

surprise that more and more people are

seeking chiropractors to find relief.

What’s even more alarming is the

apparent link between the incidence of

low back pain and obesity. According

to the American Obesity Association,

64.5% of adult Americans (about 127

million) are considered overweight or

obese.2 Recent evidence suggests that

obesity seriously impacts the musculoskeletal

system, increasing the risk of

low back pain as well as osteoarthritis,

spondylolisthesis, degenerative disc

disease and spinal stenosis.3 One study

in particular showed that people who

underwent surgery to help them lose

weight also experienced less low back

pain. 4

Causes and Effects of

Obesity and Back Pain

Some studies suggest that the link

between obesity and low back pain is

inconclusive.5 But they’re several

obvious reasons why an obese person

would experience more of this type of

pain.

First, we should look at the common

causes of obesity.

If we exclude certain

genetic or hormonal diseases, we

discover North American obesity is

primarily related to poor nutrition and

lack of exercise. Our meals are often

high in saturated fat and low in essential

fatty acids. This leaves us prone to

inflammatory states like arthritis. The

large amounts of caffeine we consume

also robs the skeleton of its bonebuilding

calcium.6 And if we take into

account our sedentary lifestyle, the

body lacks the necessary weightbearing

effects to maintain a fortified

skeletal structure. The result is an

increased incidence of osteoporosis and

bone fractures.As a person packs on more weight,

moving around becomes difficult.

Therefore, many obese people choose

to remain inactive. But this leads to big

problems. Lack of movement in the

joints can accelerate degenerative

changes, which are seen in cases of

osteoarthritis. If an obese person does

remain active, the extra body weight

puts additional stress and strain on the

muscles, tendons, ligaments and joints.

Postural changes are also common in

obese people, usually caused by

carrying extra weight in their abdomen.

As the size of the mid-section

increases, the person’s center of gravity

shifts forward and the lower back curve

is exaggerated to accommodate for

these changes. This adds more compressive

loads on the joints of the lower

back, increasing the risk of subluxation

and pain.

This South Elgin Chiropractor

Gives Tips On What You Can Do

About Weight Problems.

When faced with any health issue, the

first thing you should do is consult with

healthcare professionals. Your medical

doctor can order blood tests to rule out

hormonal imbalances or genetic

metabolic disorders. Your South Elgin

chiropractor is knowledgeable in nutrition and

exercise and is an excellent source for

help in these areas.

Secondly, take control of the two

most powerful factors controlling your

body weight: diet and exercise. Portion

control is one of the easiest ways to

reduce excess body fat. Eat slowly and

stop consuming when you’re no longer

hungry. Eating because your body

needs the fuel is different than eating

because you enjoy the food.

Think of the body as a machine with

moving parts, and give it the right fuel

to keep the engine running smoothly.

Before starting an exercise program,

also check with your chiropractor.

Weeks, months or years of

inactivity can leave your body too

weak to pick up where you left off.

Consider hiring a personal trainer. If

cost is a factor, have the trainer design

a starting program that you can do on

your own, then update the program

every six weeks or so. This gives you

the best chance for continued progress,

and keeps you more interested as your

exercise routine varies.

Above all else, keep a positive mental

attitude. Read about people who have

achieved what you’re setting out to do,

and tell yourself,

If they did it, so can I!”

Value your health, and experience

how the aches and pains get less and

less as your body gets lighter and

References and Sources:
1. Skinner HB. Current Diagnosis &
Treatment in Orthopedics.
Lange Medical Books. New York;
2000.
2. AOA Fact Sheets. 2002.
American Obesity Association.
http://www.obesity.org/subs/fastfac
ts/aoafactsheets.shtml
3. Silveri CP & Spinasanta S.
Back pain and obesity: connection
to back pain and the development
of obesity.
4. Melissas J, Volakakis E,
Hadjipavlou A. Low back pain in
morbidly obese patients and the
effect of weight loss following
surgery.
Obes Surg. 2003;13:389–393.
5. Mirtz TA & Greene L. Is obesity a
risk factor for low back pain? An
example of using the evidence to
answer a clinical question.
Chiropractic & Osteopathy 2005; 13(2).
Online source:
http://www.chiroandosteo.com/con
tent/13/1/2/ABSTRACT%3CSCRIPT/
comments.
6. Hernandez-Avila M, Stampfer MJ,
Ravnikar VA, Willett WC, Schiff I,
Francis M, Longcope C, McKinlay
SM. Caffeine and other predictors
of bone density among pre-and
peri-menopausal women.
Epidemiology 1993 Mar; 4(2):
128-34.

Chiropractor South Elgin shares low back exercises for beginners.

Here is a simple exercises that you can do at home with no equipment.
It works the multifidus, erector spinae, transverse abdominus, oblique muscles.
The purpose of this exercise is to Increase low back strength and muscular endurance. By doing this exercise you can have the benefits of Improved stability, functional strength and injury prevention

Begin lying on your back.
Extend arms above head flat on floor.
Activate core and lift knees above hips and maintain a 90/90 hip and knee position.
Activate core.
Lift one arm off the floor and raise it towards ceiling until above shoulder level while simultaneously extending one leg downward towards floor.
Pause momentarily.
Return to start position, alternating sides.
Core activation should be maintained throughout entire exercise.
Repeat for recommended repetitions and sets.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.