Sandy Smith woke up to the annoying and familiar sound of the alarm clock. It was another day and the beginning of another hectic week. She rolled from her stomach onto her back and unburied herself from beneath the old, down-filled, pillows. Sandy reached over and pressed the snooze button in an attempt to steal five more minutes of peace. As Sandy stretched, she felt the pain, a stiff ache that had unfortunately loomed over her body every morning for quite some time.

Once out of bed, Sandy leaned over and tried to concentrate on making the perfect hospital corners. She slightly lifted the large, squishy mattress, and tucked the corners just right, trying to ignore her stiff muscles and joints. She shuffled into the bathroom and brought her toothbrush to her mouth. Hunched over the sink, trying to avoid the tired reflection staring back at her, Sandy brushed her teeth. Her motions were slow this morning, and she had no time to concern herself with a little pain.

“Here they come,” Sandy thought to herself as she heard the pitter-patter of four little feet running down the hallway. The kids were awake, eager to begin the day. Sandy threw on a skirt and sweater, pulling her brown high heels out from the back of the closet.

“Ow,” Sandy exclaimed. The pain in her back sent a sharp signal to her brain that the day was not going to run smoothly. She clomped down the hall to retrieve the hairbrush stuck in her daughter’s long hair, and her feet found Barbie. Her heels had little traction and she grabbed the banister for support.

Realizing she was late, Sandy bent over to scoop up her 2-year-old. Her back seemed to yell at her, and she suddenly realized her toddler was becoming heavier every day.

After cereal and burnt toast, Sandy marched her girls to the bus stop and waved good-bye as she turned toward her car, angry with herself for sleeping those five extra minutes. She would have to face Monday morning gridlock and suddenly felt the beginning of a headache that would stay with her all day.

“I love Mondays,” Sandy said to herself as she sat in traffic. She reached for her cell phone, cradling it between her neck and head. Her conference call would need to be conducted in the car, and her headache only worsened.

Thirty minutes later, Sandy pulled into her parking place. She sprang from her car, heaved her over-stuffed leather bag over her shoulder, and scurried through the office doors.

MONDAY MADNESS
Sandy’s Monday morning was filled with telephone calls and last minute deadlines. She tried to type and talk at the same time, constantly crossing and re-crossing the left leg over the right. She began breathing erratically when she realized her deadline would not be met. The lunch hour was approaching, and it suddenly occurred to Sandy that she had not taken a break all morning. Her computer screen appeared blurry and her wrists were stiff.

The remainder of Sandy’s day was much of the same, and she could not wait to take off her shoes. After skipping lunch and sitting through meetings, Sandy drug herself to her car, threw her bag in the back seat and started the stressful trek home. That night, after the kids devoured dinner, Sandy longed for a long hot shower. The girls were in the bathtub, and she winced as she reached over to carefully lift her toddler onto the floor. By this time, her neck and joints screamed in pain and Sandy wanted nothing more than to climb into bed.

It was eleven at night and Sandy was finally lying down. Her bed and pillows did not seem comfortable, and she felt for only an instant that her neck needed a little more support. She drifted off to sleep out of sheer exhaustion.

A NEW DAY
Does Sandy remind you of anyone? The more stressful our lives become, the less we focus on the “moment.” When we aren’t conscious of how we sleep, breathe, stand, lift, bend or sit, our bodies can take a beating that results in lingering pain. We often avoid the early signs of discomfort we feel in our back, shoulders or neck until we are unable to ignore the pain. By reading the tips below, you can learn to make even the busiest days pain free.

• When you wake in the morning, start the day with a couple of stretches. Stand up and stretch your arms above your head. Do the “hug your best friend.” Wrap your arms around your body, and turn as far as you can to the left, then to the right.
• When performing everyday routines such as brushing your teeth, remember your posture. Do not hunch over the sink; stand up straight.
• Don’t bend from the waist when you lift a child. Squat with your back straight. Keep the child close to you and use your arms and legs to lift.
• Hold the telephone with your hand or use the speakerphone. Cradling the phone between your head and shoulder can lock up the spinal joints in the neck and upper back, eventually causing pain.
• While in the office, make sure your chair fits correctly. There should be two inches between the front edge of your seat and the back of your knees. The chair should tilt back so you are able to rest while reading from a computer screen.
• Many people suffer from tension headaches. Adequate lighting and document holders by your computer can help reduce the risk of a headache. Materials placed on a desk cause you to constantly raise and lower your neck while you’re typing at your keyboard.
• Do not wear high heels. The weight of the foot is not evenly distributed, which not only causes sore feet, but also added spinal stress.
• Do not carry a heavy bag with its strap over your shoulder, unless you place the strap over your head on the side opposite the bag. Wearing a shoulder strap over one shoulder unevenly places the weight of the bag on one side of the body, potentially causing shoulder and back pain. Or better yet, carry a bag with a handle rather than a strap.
• Do not consistently cross the same knee over the other. This habit can eventually cause misalignment of the spine.
• Even if you remain sitting for the majority of your workday, you deserve a break. Get up from your desk and move around, stretching arms and legs as much as possible to avoid postural and spinal stress. Try to practice deep and even breathing to keep yourself calm and keep adequate oxygen flowing through your system.
• Bath time can be fun for the kids but stressful on any parent. Make certain to bend from the waist and not the back when bathing your children. Use your legs when you lift your child.
• It is important to get a good night’s rest. Choose a comfortable mattress and pillow that adequately support the weight of your head and body.

What do you do when you suffer from a pounding headache? Do you grit your teeth and carry on? Lie down? Pop a pill and hope the pain goes away? There is a better alternative.

New research shows that spinal manipulation – the primary form of care provided by doctors of chiropractic – may be an effective treatment option for tension headaches and headaches that originate in the neck.

A report released in 2001 by researchers at the Duke University Evidence-Based Practice Center in Durham, NC, found that spinal manipulation resulted in almost immediate improvement for those headaches that originate in the neck, and had significantly fewer side effects and longer-lasting relief of tension-type headache than a commonly prescribed medication.

Also, a 1995 study in the Journal of Manipulative and Physiological Therapeutics found that spinal manipulative therapy is an effective treatment for tension headaches and that those who ceased chiropractic treatment after four weeks experienced a sustained therapeutic benefit in contrast with those patients who received a commonly prescribed medication.

Headache Triggers
But to get to the bottom of the problem, you first need to find out what is causing your pain. Headaches have many causes, or “triggers.” These may include foods, environmental stimuli (noises, lights, stress, etc.) and/or behaviors (insomnia, excessive exercise, blood sugar changes, etc.). About 5 percent of all headaches are warning signals caused by physical problems.

Ninety-five percent of headaches are primary headaches, such as tension, migraine, or cluster headaches. These types of headaches are not caused by disease. The headache itself is the primary concern.

“The greatest majority of primary headaches are associated with muscle tension in the neck,” says Dr. George B. McClelland, a doctor of chiropractic from Christiansburg, VA, and member of the American Chiropractic Association’s (ACA) Board of Governors. “Today, Americans engage in more sedentary activities than they used to, and more hours are spent in one fixed position or posture. This can increase joint irritation and muscle tension in the neck, upper back and scalp, causing your head to ache.”

What Can You Do?
The ACA suggests the following:

• If you spend a large amount of time in one fixed position, such as in front of a computer, on a sewing machine, typing or reading, take a break and stretch every 30 minutes to one hour. The stretches should take your head and neck through a comfortable range of motion.
• Low-impact exercise may help relieve the pain associated with primary headaches. However, if you are prone to dull, throbbing headaches, avoid heavy exercise. Engage in such activities as walking and low-impact aerobics.
• Avoid teeth clenching. The upper teeth should never touch the lowers, except when swallowing. This results in stress at the temporomandibular joints (TMJ) – the two joints that connect your jaw to your skull – leading to TMJ irritation and a form of tension headaches.
• Drink at least eight 8-ounce glasses of water a day to help avoid dehydration, which can lead to headaches.

In addition, the ACA and its Council on Nutrition suggest you avoid the following food “triggers”:

• Avoid caffeine. Foods such as chocolate, coffee, sodas and cocoa contain high levels of the stimulant.
• Avoid foods with a high salt or sugar content. These foods may cause migraines, resulting in sensitivity to light, noise, or abrupt movements.
• Avoid drinking alcoholic beverages. These drinks can dehydrate you and cause headache pain.
• Other headache sufferers may want to avoid not only caffeine, but also high-protein foods, dairy products, red meat and salty foods.

As America’s love affair with the game continues to grow, the American Chiropractic Association (ACA) has advice on how to take a proactive approach that will prepare your body for many years of pain-free play.

“Most golfers go until they get hurt, then look for help,” says Dr. David Stude, member of the ACA Sports Council and founding fellow of the National Golf Fitness Society. “Back pain is a warning sign that there is an underlying problem responsible for a symptom that will likely get worse. Doctors of chiropractic look for the cause of the symptom and help reduce the likelihood of future injury.”

If you take the chiropractic approach, you’re in good company. According to Dr. Stude, Tiger Woods says that lifting weights and visiting his chiropractor regularly have made him a better golfer. Dr. Stude and the ACA suggest these simple measures to help you avoid back pain or injury and improve your game:

• Purchase equipment that fits. Don’t try to adapt your swing to the wrong clubs: A six-footer playing with irons designed for someone five inches shorter is begging for back trouble.
• For the women in golf: If you have “inherited” your husband’s or significant other’s golf clubs, they might be difficult for you to use. Not only are the clubs often too long, but the shaft is often not flexible enough for a woman’s grip. Women typically play better with clubs that are composed of lighter, more flexible material, such as graphite.
• For the men in golf: It is a good idea to spend some extra time performing quality stretches-before and after your game-to increase your trunk flexibility. While men are traditionally stronger than women, they usually aren’t as flexible. Men need to improve their flexibility to maintain a more even and consistent swing plane and thus improve the likelihood of more consistent performance.
• For senior golfers: If you show some signs of arthritis in the hands, consider a larger, more specialized grip for added safety and performance.
• For all golfers: For some, scores may not be as important as enjoying the social benefits of the game. Having clubs that are comfortable will increase the chances of playing for a long time without significant physical limitations.
• Take lessons. Learning proper swing technique is critical. At the end of the swing, you want to be standing up straight; the back should not be twisted.
• Wear orthotics. These custom-made shoe inserts support the arch, absorb shock, and increase coordination. “Studies show custom-made, flexible orthotics can improve the entire body’s balance, stability and coordination, which translates into a smoother swing and reduced fatigue,” Dr. Stude says. While the upper part of a shoe may score style points, what the foot rests on affects your game.
• Avoid metal spikes. They tear up greens and can increase stress on the back. Soft shoes or soft spikes allow for greater motion.
• Warm up before each round. “Stretching before and after 18 holes is the best way to reduce post-game stiffness and soreness,” says Dr. Stude. Take a brisk walk to get blood flowing to the muscles; then do a set of stretches. To set up a stretching and/or exercise routine, see a doctor of chiropractic or golf pro who can evaluate your areas of tension and flexibility.
• Pull, don’t carry, your golf bag. Carrying a heavy bag for 18 holes can cause the spine to shrink, leading to disk problems and nerve irritation. If you prefer to ride in a cart, alternate riding and walking every other hole-bouncing around in a cart can also be hard on the spine.
• Keep your entire body involved. Every third hole, take a few practice swings with the opposite hand to keep your muscles balanced and even out stress on the back.
• Drink lots of water. Dehydration causes early fatigue, leading you to compensate by adjusting your swing, thus increasing the risk of injury. Don’t smoke or drink alcoholic beverages while golfing, as both cause loss of fluid.
• Take the “drop.” One bad swing-striking a root or a rock with your club-can damage a wrist. If unsure whether you can get a clean swing, take the drop.

Subluxations are vertebrae that have misaligned and cause nerve interference. Nerve interference causes your body to function at less than 100%.
Less function = Decreased Health and Wellness =
Less Life and Living

Chiropractors are the only doctors in the world that recognize and work with the master control system of the body in this way.

Did You Know?:

“Stress is directly or indirectly related to 80-90% of all disease”

Guide to Stress Reduction, Mason, John L. Ph.D, 1997, p.116

When the spine and nervous system are clear of interference, the body and all of its muscles, organs, glands and systems can function at their maximum potential.

And that’s why Chiropractic has become an essential part of many people’s lives.

It’s the drug-free approach to stress management!

Your body’s ability to adapt to an ever changing environment is what ultimately leads to optimal health and happiness. Chiropractic care allows you to adapt by removing interference to the master control system of the body.

Have you heard the BAD rap about Chiropractic?  Once you go to the chiropractor you have to keep going forever.  Is that really true?

Several years ago I was invited to lecture to a group of insurance company adjusters.  These are people who determine which insurance claims should be paid.  I knew that they would be skeptical about what a Chiropractor had to say so I decided to loosen them up by telling them the only chiropractic joke I know:  How many Chiropractors does it take to change a light bulb?  One, but it takes 30 visits.”  They all thought that was funny because it played directly into their belief system that Chiropractors over-treat their patients.  But do Chiropractors really over-treat?

The answer to that question depends on your own belief system about health.  Do you believe you should do things to stay healthy or do you believe you should do nothing about your health until you get sick?  When you compare Chiropractic to traditional medicine, you also see two extremes.  Chiropractic focuses on wellness while traditional medicine focuses on disease.  Due to the influence of traditional medicine on the insurance industry, most people don’t realize that if they have insurance, it is not health insurance; it is sickness insurance.  However, doesn’t it make more sense to stay well than to get well?

Some people have sheepishly told me that they wonder it Chiropractors do something to their spine that makes it necessary for them to have a chiropractic adjustment or “their spine will fall apart.”  Nothing could be further from the truth.  The reason that the chiropractic adjustment is given is to restore the proper position and motion to the spine and remove the interference to the nerves that causes pain and malfunction of the organs.  If the chiropractor were doing things to make your spine unstable, you would feel more discomfort.

Periodically, patients ask me how long they will need chiropractic care.  I respond by saying:  “How long will you need to brush your teeth?  You never have to brush them again, but what happens if you don’t?” The concept is the same.  It is in your best interest to take care of the body you have.

So now we get back to our original question:  “Do I have to go to the chiropractor forever?”  No.  The question you have to ask yourself is do you want to have optimum health or do you just want a quick fix when you are in pain.  Optimum health comes from a healthy lifestyle of proper nutrition, exercise, a positive mental attitude, and a good chiropractic health program.

One of the most exciting things for me is to see the interest that people in southern California have for their health.  Let’s face it.  People here look healthy.  They are active and they take care of themselves. What’s also interesting to me is that the healthiest looking people I meet understand that it’s not about getting well, it’s about staying healthy.  So ask yourself, do you want to stay healthy or do you want to wait until you get sick and then get well? If you want to be healthy, take an action step today and do something to improve your health.

Subluxations are vertebrae that have misaligned and cause nerve interference. Nerve interference causes your body to function at less than 100%.
Less function = Decreased Health and Wellness =
Less Life and Living

Chiropractors are the only doctors in the world that recognize and work with the master control system of the body in this way.

Did You Know?:
“Stress is directly or indirectly related to 80-90% of all disease”
Guide to Stress Reduction, Mason, John L. Ph.D, 1997, p.116

When the spine and nervous system are clear of interference, the body and all of its muscles, organs, glands and systems can function at their maximum potential.
And that’s why Chiropractic has become an essential part of many people’s lives.

It’s the drug-free approach to stress management!

Your body’s ability to adapt to an ever changing environment is what ultimately leads to optimal health and happiness. Chiropractic care allows you to adapt by removing interference to the master control system of the body.

A study in the November 7, 2005 issue of the Journal of Vertebral Subluxation Research finds that patients diagnosed with clinical depression experienced a “highly significant” level of improvement in their depression symptoms after a short round of chiropractic care to correct small misalignments of the spinal bones know as vertebral subluxation.  In the study, 15 patients from around the country who were diagnosed as clinically depressed were put under chiropractic care.  The study subjects were given the Beck Depression Inventory II (BDI-II) survey to determine the extent of their depression before and after the chiropractic care.

The BDI-II is a questionnaire designed to measure the presence and severity of depression in people 13 or older and is one of the most widely used standards of psychological measures.

In the study, specific attention was paid to the first vertebra in the spine, know as the upper cervical (neck) region.  The researchers limited their communication with their patient during the procedures to decrease the possibility of placebo effect.  No other relaxation or therapeutic methods such as heat or massage were used in order to decrease the number of variables that might affect the outcomes.

Before the patients had chiropractic care, the mean BDI-II score was 17.  After the chiropractic care, the mean score had decreased to 8 (lower is better). 11 of the 15 patients showed marked improvement after care.

The authors of this study report that historically, the interest in the effect chiropractic care has on mental health started in the 1920’s.  Indeed, two chiropractic psychiatric hospitals ran successfully for almost thirty years in Davenport, lowa.  Unfortunately when those hospitals closed in the 1950’s most of the patient records were destroyed.  Clinical observations during that time suggested that chiropractic was at least as successful as state psychiatric facilities.

According to the September 11, 2002 issue of the online “Up & Coming Magazine,” chiropractic enables HIV/AIDS patients to live a higher quality life.  The article states that clinical studies indicate chiropractic can: 1) boost immune system function, 2) help with secondary symptoms and 3) address quality of life issues by reduction in stress as well as prevention of disease and symptoms.

In clinical trials, monitored by the Rand Corporation and conducted at Life University, chiropractic showed great potential to boost immune function.  In addition to this study, several other preliminary studies also showed immune system boosting.  In 1991 Patricia Brennan, PhD conducted a study that demonstrated an increased immune function following a thoracic (mid back) adjustment. Dr. Pero stated in his research that “Chiropractic patients in the study had 200 percent greater immune competence than people who had not received chiropractic, and 400 percent greater immune competence than people with cancer or other serious disease.”

The article also notes that chiropractic can also help with secondary symptoms associated with HIV/AIDS.  Secondary symptoms are usually the main reason HIV/AIDS patients seek chiropractic in the first place.  According to the article, Craig Martin, D.C, noted that eighty percent of HIV/AIDS patients report some degree of neuropathy, which includes symptoms such as numbness, tingling and/or burning.  With chiropractic care, these patients reported significant decrease in symptoms.  Patrece Frisbee, D.C, of Stratogen Health of Miami Beach, a multidisciplinary clinic, reports 80 percent of her patients are HIV positive “and they need extensive chiropractic care because of the wide array of side effects that accompany the powerful prescribed medications.”

The article closes with a powerful chiropractic endorsement.  They conclude, “Chiropractic is an alternative that will work with HIV/AIDS patients.  It has broadened the view of Chiropractic as a mind/body therapy.  It’s role in healthcare is increasing everyday.  If you aren’t under Chiropractic, then you are not allowing your body to perform at 100 percent.”

CORRECT USE OF EQUIPMENT

• Keep the most-used equipment/materials as close to your body as possible (esp. the mouse).
• Keep the keyboard “feet” down: reverse-tilt the keyboard, if possible.  Place it at least 1” below your sitting elbow height, so the top of the keyboard is equal to elbow height.
• Keep the keyboard/wrist rest at the edge of the table.
• Place the center or the monitor in line with the GH keys.
• Use your wrist rest only while resting.
• Keep reference/reading material upright.  Use a document holder and/or slant board.
• Clear the floor space under your desk/lab bench.
• Keep monitor contrast as bright as the ambient lighting.
• Use screen cleaning supplies regularly.
• Create raised worksurface to allow time to stand while reading, editing and phoning.
• Create sufficient space for writing; keep it clear.

• Break from keyboard/mouse work and reading /writing every 15 to 30 minutes.
• Sit back in your chair.  Get out of it every half hour.
• Do not lean on your elbows, at your side.
• Stand to reach any material(s).  Stand to read.
• Hold the phone.  Stand to talk whenever possible. Use a headset if necessary.
• Use two hands to grip; avoid pinch grip.  Use gloves to assist gripping.
• Reduce your grip on writing tools and/or the mouse.  Use appropriate writing tools.
• Slow your typing pace/minimize keyboard pressure.
• Float across the keyboard, keeping wrists straight.
• Use your whole arm to move the mouse; do not deviate your wrist.
• Use keyboard commands as much as possible (i.e. avoid the mouse!).
• Spread the workload between hands (e.g. try using the mouse with nondominant hand).
• Turn to face your task (e.g. when taking notes, using the phone , lifting).