Monday, September 28, 2009
Lawrenceville Chiropractor Dr. James Roman Discusses The Cause Of Sleep Deprivation!
Fibromyalgia and Sleep Deprivation
The link between fibromyalgia (FM) and sleep is well established. Some feel FM is caused by a lack of deep sleep, which usually takes about 4 hours of continuous sleep to achieve. Overtime, the inability to fully relax due to the lack of deep sleep results in a gradual tightening of the muscles, which further prohibits deep sleep. FM symptoms include a widespread, generalized muscle aching, chronic fatigue, lack of drive, depression, irritability, gut or bowel problems, tingling or numbness, and others. It is most common in woman between 40 and 60 years of age and is the third most common rheumatologic disorders.
Because these symptoms are usually chronic (present for at least 3 months), depression is a common complaint. This is due, in part, to the inability to get enough deep sleep that, in turn, results in less patience, less tolerance, and a decreased ability to cope with every day stresses. This can lead to inactivity, weight gain, poor dietary habits and sometimes, substance abuse. Unfortunately, all of this self-perpetuates the condition and frequently, anti-depressant medication and/or herbal approaches are helpful in breaking this cycle. Sleep aids can also be helpful since this may be at the core of the condition.
Chiropractic care addresses spinal dysfunction, faulty posture as well as lifestyle issues such as stress, diet and exercise when managing the complex issues associated with fibromyalgia. Co-management with other health care partners such as counseling with a clinical psychologist may also be beneficial. If FM is secondary to a disorder such as irritable bowel syndrome, dietary management is an important treatment aspect.
Most patients with FM will benefit from increasing their activity level, gradually working towards a rigorous exercise program. Vigorous exercise increases endorphin levels, which block pain and elevates mood. The exercise approach should include both strength enhancement, such as circuit training with weights, and increasing aerobic activities, such as fast-paced walking. These have been shown in studies to help patients with both stress reduction as well as reducing the chronic fatigue associated with FM. Overall, pain levels are reduced by the addition of exercise though this may seem hard to believe since people with FM already have muscle pain. Exercise is also important in maintaining a healthy weight and improving self-confidence. If post-exercise soreness occurs after exercising, chiropractic approaches can be very beneficial.
If the side effects of medication outweigh the benefits, or if you’re looking for a non-drug approach to FM, the combination of nutrition, exercise, and chiropractic care should strongly be considered. This approach is specifically utilized at our clinic.
If you have any health problems that concern you, Please give our office a call Today at 770-817-0833 for a FREE Consultation!!
Monday, September 21, 2009
Chiropractor Lawrenceville Chirotpractic Discusses Headaches And Posture!
Headaches and Posture
Have you ever glanced at your reflection in a storefront window or mirror as you walked by and noticed your posture? Scary, isn’t it? We all know that we should stand up straight but we soon forget when we get busy and stop thinking about it.
Poor posture is often due to years of standing slouched and this bad “habit” usually starts at a young age. Just look around when you’re in an airport or shopping mall and notice the many people have poor posture. In fact, people’s posture may reflect their attitude – if they’re happy, sad or depressed. Poor posture may be related to self-consciousness, especially during adolescence. It is also genetic as we frequently see a “trait” throughout family members with similar postural tendencies.
The most common postural fault associated with headaches is the forward based head and shoulders. From the side, it appears that the head is significantly forward relative to the shoulders, the upper back is rounded forward and the shoulders are rolled forwards and rotated inward. One exercise that helps reduce this postural bad habit is tucking in the chin and pretending a book is balancing on top of the head. The objective is to not allow the book to slide forward off your head and land on your toes!
It takes approximately 3 months of CONSTANT self-reminding before the new “good habit” posture becomes automatic, so be patient. Soon you’ll “catch yourself doing it right” without thinking about it.
Frequently, posture is faulty lower down the “kinetic chain.” The first link of the chain is the feet and the last link is the head. Since we stand on two feet, any change in that first link or the feet, can alter the rest of the chain, especially areas furthest away – the head, resulting in headaches. For example, if one leg is short, the pelvis drops, the spine shifts (scoliosis), the shoulder drops and the head shifts trying to keep the eyes level. A short leg usually needs to be managed with a heel lift, an arch support or combination of both to properly treat the headache patient.
Most health care providers EXCEPT Chiropractic Physicians typically ignore these issues. Chiropractic Doctors are specifically trained to analyze posture and correct it. You can depend on our clinic for up-to-date treatment approaches such as these.
Have you ever glanced at your reflection in a storefront window or mirror as you walked by and noticed your posture? Scary, isn’t it? We all know that we should stand up straight but we soon forget when we get busy and stop thinking about it.
Poor posture is often due to years of standing slouched and this bad “habit” usually starts at a young age. Just look around when you’re in an airport or shopping mall and notice the many people have poor posture. In fact, people’s posture may reflect their attitude – if they’re happy, sad or depressed. Poor posture may be related to self-consciousness, especially during adolescence. It is also genetic as we frequently see a “trait” throughout family members with similar postural tendencies.
The most common postural fault associated with headaches is the forward based head and shoulders. From the side, it appears that the head is significantly forward relative to the shoulders, the upper back is rounded forward and the shoulders are rolled forwards and rotated inward. One exercise that helps reduce this postural bad habit is tucking in the chin and pretending a book is balancing on top of the head. The objective is to not allow the book to slide forward off your head and land on your toes!
It takes approximately 3 months of CONSTANT self-reminding before the new “good habit” posture becomes automatic, so be patient. Soon you’ll “catch yourself doing it right” without thinking about it.
Frequently, posture is faulty lower down the “kinetic chain.” The first link of the chain is the feet and the last link is the head. Since we stand on two feet, any change in that first link or the feet, can alter the rest of the chain, especially areas furthest away – the head, resulting in headaches. For example, if one leg is short, the pelvis drops, the spine shifts (scoliosis), the shoulder drops and the head shifts trying to keep the eyes level. A short leg usually needs to be managed with a heel lift, an arch support or combination of both to properly treat the headache patient.
Most health care providers EXCEPT Chiropractic Physicians typically ignore these issues. Chiropractic Doctors are specifically trained to analyze posture and correct it. You can depend on our clinic for up-to-date treatment approaches such as these.
If you suffer with Chronic & Acute Pain, Call our office at 770-817-0833 for a FREE Consultation!
Tuesday, September 15, 2009
Your Lawrenceville Chiropractor Dr. James Roman Explains The Connection Between The Hamstring And Low Back Pain!
Low Back Pain and the Hamstrings
Have you ever considered how important your hamstrings muscles are in relationship to the low back? Most people do not think about those tight muscles on the back of the upper leg / thigh as having much to do with low back pain (LBP). However, it is one of the most important muscles groups to keep loose both as a means of improving current low back trouble as well as preventing future LBP. Think of the hamstrings as a stabilizing guide wire that keeps us upright. When we bend over with our knees straight, we can feel the hamstrings gradually tighten, often limiting us from reaching our toes. When the hamstrings are too tight, some of us can hardly reach past our kneecaps as we bend over. We then (unconsciously) bend our knees to put slack in the hamstrings so we can easily reach the floor.
The low back is only so flexible and in reality, most of our ability to touch our toes comes from our hip joints. In fact, after scoliosis surgery where metal rods are placed on both sides of the spine, these patients will often make up for the loss of low back movement by increasing hip motion and still be able to touch their toes! This, however, can only be accomplished if the hamstrings are stretched to a point of allowing the hips and pelvis to rotate forwards when bending with the knees straight.
So, what happens if the hamstrings are too tight? Think of a young sapling tree branch versus an old oak branch. When bending the two branches, the young sapling can easily bend, while the old oak branch breaks early into the process. Similarly, as we bend over to lift a box, when the back and leg muscles, ligaments, and tendons are tight, something has to give or “break,” similar to the old oak branch. The “weak link” in the injured person bending over may be a disc that ruptures, ligaments and/or muscle tendons that overstretch and tear. By keeping the hamstrings loose (like the young sapling branch), much less force is placed on the spine because the pelvis can rock forwards during the bending process, thus unloading the spine. Another way to look at it is that when the hamstrings are too tight, something else has to be correspondingly loose to make up for the tight hamstrings or else the task of bending forwards and performing daily tasks will be limited.
Tissues in our back are injured when forces exceed their capacity to withstand the load. By keeping our hamstrings stretched, we reduce the need for our spine to have to make up for the tightness; thus both preventing a new injury, as well as perpetuating a current problem. The best way stretch the hamstrings is to lay on our back in an open doorway with one leg placed on the door jamb (edge of the doorway) and the other leg is kept flat on the floor (knee straight) through the door opening. Scoot as close as you can so that the hamstring muscles are stretched tightly to the point of a “good hurt.” Maintain that position for at least 2 minutes and then switch legs. Because the hamstrings tighten up during sleep, it’s usually best to perform the stretch in the morning. Repeating this multiple times a day may be required to obtain proper hamstring muscle length. Exercise training is a routine part of chiropractic care!
If you, your family, or a friend is struggling with low back pain, sharing this information may be one of the greatest acts of kindness you can give to that person. At this clinic, we strive to provide the highest quality care and follow evidence and “best practice” approaches. We greatly appreciate the trust that our patients place in us and our services as we help them recover as well as teach ways to prevent future LBP episodes.
Have you ever considered how important your hamstrings muscles are in relationship to the low back? Most people do not think about those tight muscles on the back of the upper leg / thigh as having much to do with low back pain (LBP). However, it is one of the most important muscles groups to keep loose both as a means of improving current low back trouble as well as preventing future LBP. Think of the hamstrings as a stabilizing guide wire that keeps us upright. When we bend over with our knees straight, we can feel the hamstrings gradually tighten, often limiting us from reaching our toes. When the hamstrings are too tight, some of us can hardly reach past our kneecaps as we bend over. We then (unconsciously) bend our knees to put slack in the hamstrings so we can easily reach the floor.
The low back is only so flexible and in reality, most of our ability to touch our toes comes from our hip joints. In fact, after scoliosis surgery where metal rods are placed on both sides of the spine, these patients will often make up for the loss of low back movement by increasing hip motion and still be able to touch their toes! This, however, can only be accomplished if the hamstrings are stretched to a point of allowing the hips and pelvis to rotate forwards when bending with the knees straight.
So, what happens if the hamstrings are too tight? Think of a young sapling tree branch versus an old oak branch. When bending the two branches, the young sapling can easily bend, while the old oak branch breaks early into the process. Similarly, as we bend over to lift a box, when the back and leg muscles, ligaments, and tendons are tight, something has to give or “break,” similar to the old oak branch. The “weak link” in the injured person bending over may be a disc that ruptures, ligaments and/or muscle tendons that overstretch and tear. By keeping the hamstrings loose (like the young sapling branch), much less force is placed on the spine because the pelvis can rock forwards during the bending process, thus unloading the spine. Another way to look at it is that when the hamstrings are too tight, something else has to be correspondingly loose to make up for the tight hamstrings or else the task of bending forwards and performing daily tasks will be limited.
Tissues in our back are injured when forces exceed their capacity to withstand the load. By keeping our hamstrings stretched, we reduce the need for our spine to have to make up for the tightness; thus both preventing a new injury, as well as perpetuating a current problem. The best way stretch the hamstrings is to lay on our back in an open doorway with one leg placed on the door jamb (edge of the doorway) and the other leg is kept flat on the floor (knee straight) through the door opening. Scoot as close as you can so that the hamstring muscles are stretched tightly to the point of a “good hurt.” Maintain that position for at least 2 minutes and then switch legs. Because the hamstrings tighten up during sleep, it’s usually best to perform the stretch in the morning. Repeating this multiple times a day may be required to obtain proper hamstring muscle length. Exercise training is a routine part of chiropractic care!
If you, your family, or a friend is struggling with low back pain, sharing this information may be one of the greatest acts of kindness you can give to that person. At this clinic, we strive to provide the highest quality care and follow evidence and “best practice” approaches. We greatly appreciate the trust that our patients place in us and our services as we help them recover as well as teach ways to prevent future LBP episodes.
If you suffer with Chronic or Acute Pain, Call our office TODAY for a FREE Consultation!!
Thursday, September 10, 2009
Your Lawrenceville, GA Chiropractor Dr. James Roman Explains Some Wrist Exercises To Help Wrist Pain!
Carpal Tunnel Syndrome (CTS) – Exercise Options
There are many exercise options for Carpal tunnel syndrome (CTS). This is because CTS is a “cumulative trauma” condition where repetitive motion results in overuse and subsequent injury to multiple areas in the upper extremities. Most exercises address the forearm, wrist and hand as well as the neck, shoulder, and elbow, depending on the extent of the cumulative injury. Since each case of CTS is unique and individually different from other cases, it is smart to start with basic exercises and add more exercises over time rather than to begin too many exercises at once.
Because CTS is caused most frequently from overusing the hands over time such as a repetitive job or hobby, stretching the inflamed tendons (the string-like attachments of muscles to the bone) in an important objective. There are 4 basic movements of the wrist and the muscles that move the wrist and fingers are located in the forearm and hand. Hence, stretching will take place in these four different directions as overuse injuries or tendonitis is usually not limited only to the carpal tunnel tendons (located on the palm side of the wrist), but usually includes many of the other muscle/tendons on the thumb and/or back side of the wrist. The following are 3 exercises that stretch the wrist/hand on the thumb side, back side, and palm side.
Exercise 1 (for the thumb side of the wrist): START POSITION: Sit or stand with both arms held out straight (elbows, wrists & fingers), thumbs pointing upwards & palms facing each other. MOVEMENT 1: Tuck the thumb into the each palm and grab it with the other 4 fingers making a fist with the thumb inside the fist. MOVEMENT 2: Bend the wrist downwards towards the ground and feel the stretch on the top/thumb side in the wrist and thumb. Hold for 8-10 seconds and repeat many times a day (example once an hour).
Exercise 2 (for the back side of the wrist): START POSITION: Same as above. MOVEMENT 1: Bend (flex) the fingers at the big knuckles (base of the fingers) followed by flexing the wrist. MOVEMENT 2: Using your other hand, pull the back of the hand and apply a gradually increasing stretch until a “good hurt” is achieved on the back side of the forearm, wrist and hand. Hold for 8-10 seconds and repeat many times a day (example once an hour).
Exercise 3 (for the palm side of the wrist): START POSITION: Same as above. MOVEMENT 1: With the fingers pointing downwards, place the palm of the hand on the wall or hook the fingers on the edge of a desk or table’s edge and apply a gradual increasing stretch by bending the hooked fingers backwards until the “good hurt” is felt in the forearm palm-side muscles. MOVEMENT 2: Reach over the top with your other hand and grasp your thumb and pull back adding an additional stretch to the tendons that travel through the carpal tunnel. Hold for 8-10 seconds and repeat many times a day (example once an hour).
Done together, these 3 exercises, performed multiple times a day, (especially during work or at times of fast, repetitive arm/hand movements) can act as a “mini-break” from the fast, repetitive work. Chiropractic approaches include training of these and other exercises as well as manipulation/mobilization of the joints including the neck, shoulder, elbow, forearm, wrist and hand, depending on what is needed for each case. Wrist splinting, especially at night, nutritional advice, workstation assessments, also play important roles in the non-surgical care of CTS. We appreciate the opportunity to help you, your family, friends or co-workers who are suffering from CTS. Remember – try this approach first, BEFORE surgery, as this approach carries less risk and, it is frequently all that is needed!
There are many exercise options for Carpal tunnel syndrome (CTS). This is because CTS is a “cumulative trauma” condition where repetitive motion results in overuse and subsequent injury to multiple areas in the upper extremities. Most exercises address the forearm, wrist and hand as well as the neck, shoulder, and elbow, depending on the extent of the cumulative injury. Since each case of CTS is unique and individually different from other cases, it is smart to start with basic exercises and add more exercises over time rather than to begin too many exercises at once.
Because CTS is caused most frequently from overusing the hands over time such as a repetitive job or hobby, stretching the inflamed tendons (the string-like attachments of muscles to the bone) in an important objective. There are 4 basic movements of the wrist and the muscles that move the wrist and fingers are located in the forearm and hand. Hence, stretching will take place in these four different directions as overuse injuries or tendonitis is usually not limited only to the carpal tunnel tendons (located on the palm side of the wrist), but usually includes many of the other muscle/tendons on the thumb and/or back side of the wrist. The following are 3 exercises that stretch the wrist/hand on the thumb side, back side, and palm side.
Exercise 1 (for the thumb side of the wrist): START POSITION: Sit or stand with both arms held out straight (elbows, wrists & fingers), thumbs pointing upwards & palms facing each other. MOVEMENT 1: Tuck the thumb into the each palm and grab it with the other 4 fingers making a fist with the thumb inside the fist. MOVEMENT 2: Bend the wrist downwards towards the ground and feel the stretch on the top/thumb side in the wrist and thumb. Hold for 8-10 seconds and repeat many times a day (example once an hour).
Exercise 2 (for the back side of the wrist): START POSITION: Same as above. MOVEMENT 1: Bend (flex) the fingers at the big knuckles (base of the fingers) followed by flexing the wrist. MOVEMENT 2: Using your other hand, pull the back of the hand and apply a gradually increasing stretch until a “good hurt” is achieved on the back side of the forearm, wrist and hand. Hold for 8-10 seconds and repeat many times a day (example once an hour).
Exercise 3 (for the palm side of the wrist): START POSITION: Same as above. MOVEMENT 1: With the fingers pointing downwards, place the palm of the hand on the wall or hook the fingers on the edge of a desk or table’s edge and apply a gradual increasing stretch by bending the hooked fingers backwards until the “good hurt” is felt in the forearm palm-side muscles. MOVEMENT 2: Reach over the top with your other hand and grasp your thumb and pull back adding an additional stretch to the tendons that travel through the carpal tunnel. Hold for 8-10 seconds and repeat many times a day (example once an hour).
Done together, these 3 exercises, performed multiple times a day, (especially during work or at times of fast, repetitive arm/hand movements) can act as a “mini-break” from the fast, repetitive work. Chiropractic approaches include training of these and other exercises as well as manipulation/mobilization of the joints including the neck, shoulder, elbow, forearm, wrist and hand, depending on what is needed for each case. Wrist splinting, especially at night, nutritional advice, workstation assessments, also play important roles in the non-surgical care of CTS. We appreciate the opportunity to help you, your family, friends or co-workers who are suffering from CTS. Remember – try this approach first, BEFORE surgery, as this approach carries less risk and, it is frequently all that is needed!
If you suffer with Chonic or Acute Pain, Call our office at 770-817-0833 for a FREE Evaluation!!
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