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Chiropractic Weekly Wellness Tips - Week 14 - Walking, Jogging and Running

Chiropractic Weekly Wellness Tips - Week 14 - Walking, Jogging and Running

This week, I want to talk about walking, jogging, and running. With the crazy weather we have been seeing across the country this week, many of us that are atmospherically blessed may be wanting to get out there and exercise. This is especially true if we look at pictures of the areas that there is snow. I know that when I saw the blizzard that Colorado had, I wanted to go outside and bask in the sun, that’s for sure. How do we know if it is a good day to exercise, though? What kind of weather should we wait for to really get outside? Here are some things to look for.

  1. Make sure that the temperature is comfortable for you to be outside in for an extended period of time. For some people this is around sixty degrees and for others it isn’t until the thermometer hits around eighty. Whatever is comfortable for you is fine, but you should wait for that.

  2. Check for rain or humidity in the forecast. If it is supposed to be muggy, you probably would be better off waiting until tomorrow to head outside to get your exercise in. Being outside in the heavy humidity can do more damage than anything else if you are not used to it.

  3. Whether it is sunny or overcast, pay attention to the UV index. Check to see how high it is or how high it will be in a couple of hours to plan your outdoor exercise. If you are unsure how high the index is, then it is always better to be safe than sorry and put on sunscreen before you leave your house.

  4. It doesn’t matter if you are going to be outside for a couple of minutes or a couple of hours. Be sure to bring a water bottle. Have actual water in it too. This is the best thing you can use to rehydrate yourself. If you are outside exercising, you want to do this so you don’t become dizzy or develop a heat related disorder.

While exercise is something we all should strive to do as often as possible, some days we just should not go outside to do it. On these days, you can jog in place at home or even take a day off. Sometimes it’s just safer to not exercise.

Abdominal Pain Study From 2008 - Chiropractic

Abdominal Pain Study From 2008 - Chiropractic

Although chiropractic care generally focuses on the bones and muscles in the neck and spine, sometimes we see a study come forth from a scientific journal which gives us cause to think about the other things that this practice may be able to treat. Such was the case in 2008 when an Australian chiropractic journal released documentation of a study that was conducted on one patient with abdominal pain. While it should be noted that this was only one patient and there has not been another study done to my knowledge, it is always worth a thought to see what may have worked for someone.

In 2008, a study was ready which described the case of a nine year old girl who had complained of abdominal problems which were affecting her school and gymnastic lessons. She had been put on medications to relieve the discomfort, including Mylanta, which did not help the situation. The girl described the pain as “burning” in her left upper abdominal area and there was a severe increase in flatulence that was observed as well. She was tested, but they found no food intolerance or allergy that would have caused the sudden change in the girl. There was also no reported trauma which would have resulted in the pain.

For seven weeks, the girl was dealing with this before she was brought into a chiropractor who immediately began to give her full spinal adjustments. The doctor used the Activator Technique and there was reportedly an immediate relief felt by the girl. The doctor then had her come back for six more visits, during which the girl received these full spinal adjustments. After these, she was released from care and had a reported decrease in abdominal pain and other symptoms until they were finally gone.

Although it may very well be that this treatment was only helpful for this one little girl, at least that means that one less little girl is in pain. We here at DiBella Chiropractic are extremely thankful that her guardians allowed a chiropractor to try and help her with wonderful results. We are not saying that this will help with any other person who comes in with these symptoms, but we personally think it is always worth a try.

Chiropractic Weekly Wellness Tips - Week 13 - Balance Exercise

Chiropractic Weekly Wellness Tips - Week 13 - Balance Exercise

With so many exercise tips being put out to everyone, I wanted to do a focus article. There doesn’t seem to be enough love in exercise magazines and articles for our older generations. Not everyone can lay down on the floor anymore, and if they do, not all of us can get back up again. I myself have two elderly parents who have a difficult time exercising except for walking. While walking is a wonderful way to get moving, there are other things that you can do even as you age.

Balance exercises are some of the best things for you to do as you age. As you get older, your balance naturally decreases and it becomes more and more likely that you will fall. Of course we all know that the older you are when you fall, the more devastating the injury and the more difficult it is to recover. This is because your bones are more brittle and because your equilibrium is skewed. If you stand near a wall with your hand gently brushing it while your arm is straight out and lift one leg and then the other, you can help to decrease the chance of falling and harming yourself. Just make sure that if you start to fall, you have something to grab onto and steady yourself with.

Stretching is another wonderful thing to do as you age. This will increase your range of motion and allow you to remain more independent for longer. You will also be able to move better due to this range of motion that you have developed. Simple stretches can be done while in bed in the morning, such as reaching for your toes while your legs are straight out in front of you, or lifting your arms over your head and leaning from side to side to stretch out your shoulders and back.

There are hundreds of stretches that our elderly patients can use. They will only help to improve your quality of life, so why shouldn’t you try them? If you are interested in learning more that you can do on your own, then come into DiBella Chiropractic for a spinal adjustment and we can show you how to stretch as well.

Chiropractic Weekly Wellness Tips - Week 12 - Exercise

Chiropractic Weekly Wellness Tips - Week 12 - Exercise

Now that the weather is beginning to warm up, I want to give you different ways that you can exercise. After all, we know all of that “beach body” talk will be starting soon. While I believe that you should feel comfortable with who you are, you should also always strive to be healthy. One of the main reasons people say that they cannot exercise, besides a lack of time, is pain. Believe me, I sympathize. Here are some exercises which are specially designed for those with lower back pain.

  • 1. If you can, lay on the floor. Bend your legs at the knees and lift your abdomen off the floor, as if you are trying to push your pubic bone up to the sky. Hold this pose for five minutes before relaxing. Now pretend that your navel is attached to a string that is being pulled through the floor. Hold this for five seconds as well before relaxing again.
  • 2. Stay on the floor with your legs bent at the knees. For this one, you should focus on keeping your shoulders attached to the floor. Slowly lean your bent legs to one side while keeping your back flat and hold that for ten seconds. Then, slowly lean your legs in the opposite direction and hold that again for ten seconds. Then relax.
  • 3. If you cannot get down onto the floor, then sit in a chair. Place your left leg over your right and slowly twist your torso to one side. Hold this for ten seconds before slowly twisting to the other side. Hold this for another ten seconds before coming back to the middle to relax again.
  • 4. Sit on an exercise ball or chair with both your hips and knees bent at ninety degrees with your feet flat on the floor. Slowly raise and then lower one heel and then the other. Do this until you feel stable enough to raise the hand opposite of the heel you have up above your head.
These are a couple of exercises that you can do if you suffer from lower back pain. Always remember to go at your own pace. Don’t push yourself too hard, especially when you are first starting. You may be amazed at what a difference it can make.

Reasons for Being Stiff and Sore When You Wake

Reasons for Being Stiff and Sore When You Wake

If you woke up this morning and did not feel stiff or sore, then boy am I jealous of you! Most mornings when I wake up, I do so in at least a low level of pain, but that is mostly because I suffer from arthritis. I at least understand why I wake up the way that I do. However, many people that wake up and feel pain do not. There are actually a multitude of reasons for this to occur, especially during the summer time.

One of the reasons that this may be happening is if you have recently been exercising more. The warmer weather encourages most of us to get outside and move around a bit more. This is a great thing to do, as it helps your body to keep itself healthy and will generally make you feel better all around. Exercising releases endorphins which is something that can help to affect your brain chemistry. These endorphins, when released, make you feel happier and can greatly improve your mental health. Many people who suffer from mental health disorders actually find that exercising such as running helps their attitude and allows them to feel good about themselves. While I am not suggesting that you should exercise instead of taking medication, there is certainly nothing wrong with doing both at the same time.

Another reason you may be feeling sore when you wake up is because of how you sleep. If you toss and turn a lot at night, you may be laying in odd positions. Your pillows may not be what you need and so you are uncomfortable. Due to the high temperatures of the summer, you may be sweating during the night and cannot reach a deep level of sleep. There are dozens of reasons why you may not be sleeping correctly, but if you are waking up and are in pain, it is likely that your sleep is not restoring you like it should be.

While there are obviously more reasons than just these as to why you may be in pain when you wake up, they are a couple of good places to start. Come into DiBella Chiropractic and see if we can help with some of these possibilities with a spinal adjustment.

Chiropractic Weekly Wellness Tips - Week 11 - Stretching cont.

Chiropractic Weekly Wellness Tips - Week 11 - Stretching cont.

As you may have noticed, we have been giving quite a bit of attention to stretches lately. This is because stretching is something that is extremely important to anyone who wants to live an active life style and can also help to increase range of motion and decrease pain levels in the areas that are stretched consistently. However, while looking through the articles I have written in this past month about stretching I realized I haven’t written a single one about how to stretch out your arms! Here are a few of those stretches to make up for my previous unintentional omission of arm stretches.

Bicep Stretch. This one is nice and easy but will certainly make you feel it. All you need is your arm and a wall. Stand comfortably, preferably with your feet shoulder width apart, and face a wall. Place your palm, arm, and shoulder against the wall and keep contact with it at all times. Now to stretch, slowly exhale and begin turning your torso away from the wall. Do this until you feel a pull and hold it for ten to thirty seconds. For added stretch possibilities, you may want to move your palm up and down on the wall into different locations before turning outwards in order to help stretch different muscles.

Triceps Dip. This is a stretch that you can do at work which is always a good thing. Sit on the edge of your seat or a bench with your hands on the edge and scoot your feet forward until your buttocks is off the seat. Keep your back straight and slowly lower yourself down below the edge of the bench and life yourself back up with your arms. Do this ten to twenty times each time you take a break to do so. This will help to bulk up your arms a little at least to the point that you can support your own weight. Just make sure you don’t have a rolling chair before you do this.

Stretching your arms is something that is extremely important for daily tasks. A lot of us hold tension in our arms and shoulders and so they are likely to hurt more often. If you are interested in more stretches that you can do to help your arms, come into DiBella Chiropractic and we can show them to you!

Crohn’s Disease and Chiropractic Care

Crohn’s Disease and Chiropractic Care

While digging through the annals of vertebral subluxation research (as one is wont to do), I found an article that really struck my interest. As someone who has family members galore with issues like IBS and Crohn’s Disease, I was interested to read that someone had conducted a study about how the action of a spinal adjustment may affect those with these types of disorders and it was a relatively large study as chiropractic ones go. Here are the extremely highlighted and shortened particulars of the text.

A group of fifty seven patients all suffering from Crohn’s Disease were separated into two groups. There was a control group with thirty four patients and a treatment group with seventeen. Six had to be excluded from the study due to different issues, however this still left a relatively large sized group. The seventeen patients who were in the treatment group were given spinal adjustments in the thoracic and lumbar regions. This was then compared to the control group of thirty four who kept everything the same. All patients were told to stay on their medication and the only change they were to make was the chiropractic treatment.

Out of these seventeen patients who were given chiropractic care, twelve of them showed long term, stable remission of their symptoms. Out of these twelve, nine of them experienced alleviation. During this study, it was found that vertebral subluxation is common in patients with Crohn’s Disease. A vertebral subluxation is a misalignment in the spinal column. This meant that by addressing the misalignment, the Crohn’s Disease was helped. This suggests that there may be a certain compression which occurs due to the misalignment which triggers or causes a flair in the chronic digestion disorders.

I don’t know about you, but having grown up with at least one parent with a similar disorder has made me extremely sympathetic to those who also suffer from it. It is truly a life altering disease, especially if medication cannot be found to help control the symptoms. If there is a chance that chiropractic care can help to treat these issues, then I think it is more than worth an attempt. If you are interested in seeing if it works for you, come into DiBella Chiropractic and see what we can do for you.

Chiropractic Weekly Wellness Tips - Week 10 - Stretching cont.

Chiropractic Weekly Wellness Tips - Week 10 - Stretching cont.

This month’s wellness tip theme is stretching. Many of us know that stretching is something extremely important to our body’s health and wellness but are unsure how to stretch correctly. Some of us cannot do a lot of the stretches that are advertised in videos or online due to mobility issues. I don’t know about you, but if I got down on the ground to do some of them it would take me another hour to get back up! Here are a couple of stretches that you can do without sitting down or bending over.

Calf Stretches. There are a few ways to stretch out your calves without sitting down. The first of these is to stand with your feet shoulder width apart and hold onto something in front of you for balance. Put one foot a couple of feet in front of the other and gently lean forward into the stretch. Make sure to keep your hips straight and your feet flat on the floor. Hold your back straight as well, you don’t want to end up hurting your lower back or reducing the effectiveness of the stretch. Hold it for ten to thirty seconds and then gently stand straight up before leaning forward with the other leg.

Quadriceps Stretch. This one may be a bit more difficult, but with a little bit of work I’m sure you’ll be able to do it. Stand again with your feet shoulder width apart and hold onto something in front of you for balance. This is extremely important for this stretch. Now lift your foot gently behind you while keeping the knee bent until you can hold your ankle. Pull your foot up and back until you can feel a stretch in the front of your thigh and hold it for ten to thirty seconds. You may want to tighten your stomach muscles as well. Release and try with the other foot, remembering to hold onto something for balance.

These stretches can help your legs, hips, and even your spinal alignment. It helps to warm up your muscles and can increase circulation which will generally help to reduce pain levels. If you are interested in more exercise ideas, come on into DiBella Chiropractic and we can come up with a plan for you together.

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