Just Move No Excuses
The biggest pitfall for most people when it comes to exercise or personal care is time. How many times have you heard some one say; "I don't have time" or "there are not enough hours in the day." Well, I have a solution just for you -calisthenics.
Calisthenics are a form of exercise where a person utilizes little to no equipment and uses their body weight as resistance. Examples would be; push-ups, body weight squats, lunges, and planks. The point being is we all have a portable gym at our disposal we just need to use it.
A recent study and its findings were released regarding treatment for lumbar spinal stenosis lead by one of my former professors Anthony Delitto, an expert in conservative rehabilitation of the lumbar spine. The study was the first of its kind in which patients who were diagnosed with lumbar spinal stenosis were randomly placed into treatment groups, nonsurgical versus surgical. Studies in the past that have looked at nonsurgical versus surgical approaches to managing this condition allowed the participants to self select their treatment group.
As we sweat we lose 1-2 liters of water per hour. When we lose water we lose electrolytes. Most commonly people think of sodium. Sodium is important for the body's water regulation, it helps with heart function and is a key component in muscle contraction. Fortunately the typical American diet contains enough sodium that deficiency would be rare in most cases. However, if you are an endurance athlete depletion may become an issue after about 3 hours of sustained physical activity.
Are you suffering from headaches that do not improve with over the counter or prescription medication? Then you might be one of many who suffer from a secondary headache caused by cervical origin (as opposed to vascular origin) termed cervicogenic headache (CGH). It is estimated that approximately 15–20% of all headaches experienced are of cervical origin.
On examination, patients commonly present with reduced cervical range of motion, TMJ symptoms, trigger points in the posterior neck and/or a condition called Upper Cross Syndrome. See picture below.
Whether you are recovering from overuse injuries, surgery or just aches and pains from your daily activities there are multiple different roads to be considered regarding your plan of care. It can take one (not likely) or many more treatment options to help you achieve a pain-free status with improved function and improved quality of life. Before deciding which one would be the most effective for you, an examination/evaluation must be performed by your practitioner to help determine the root cause of your symptoms.
There is a lot of unfamiliar terminology when it comes to a radiologist’s report of findings regarding the images of your spine. So I will try to make it easier for you to understand what it all really means! Also, please remember that the MRI of your spine will commonly have incidental findings that do not correlate with your subjective report or with our clinical examination. These findings will not be ignored, but treatment for your condition will focus on those findings that diagnose your source of pain.
1) Vertebrae – the bones that make up our spinal column
A good video explanation for fascial restrictions.
For those of us who need a better understanding of why movement is great for our bodies, and why the lack of movement can cause pain and inflammation...because you build up too much fuzz! This helps explain why we treat you (our patients) with a variety of hands on techniques from passive range of motion (ROM), active assisted ROM, active ROM, active release techniques, PNF techniques, Graston, soft tissue and deep tissue massage, and Rock Tape. We are trying to prevent the build up of fuzz!
As an expecting mom you probably are wondering if it is safe to start or to continue exercising, and the answer is yes. There are numerous benefits to starting or maintaining an active lifestyle throughout your pregnancy including:
• Reduces backaches, constipation, bloating and swelling
• Helps prevent gestational diabetes
• Increases your energy
• Improves your mood
• Improves your posture
• Promotes muscle tone, strength and endurance
• Prevents excessive weight gain
• Helps you sleep better
• Improves ability to cope with labor
Many of you who have already been to our clinic have used this pillow already, and those of you who haven’t might be thinking, “What the heck is that and what is it used for?” The device I am referring to is a cervical fulcrum.
Unfortunately the majority of our daily lives require long commutes, seated deskwork, traveling and use of smart phones/tablets/computers leaving us in a less than ideal postural position. This can lead to a reverse of the normal cervical lordosis curve and result in neck pain, headaches and stiffness/soreness during or after any of the aforementioned activities.