Lawrenceville GA Chiropractor Discusses How To Keep Your Low Back Healthy!!

What Can I Do To Reduce My Risk For Low Back Pain?

Low back pain (LBP) can have many causes such as genetics, acquired abuses, body type (especially obesity – body mass index or BMI >30), gender, as well as cultural aspects that predispose one to acquire low back trouble. So, the question remains, “what can I do to reduce my risk for developing low back pain?”

The answer, like the cause is – you guessed it – multifactorial. Since we can’t change our genetics, we’ll have to accept that one. But, we can change our BMI by keeping our weight to a reasonable amount. In an April 2010 study from Norway, 60,000 men and women provided BMI information and 20.9% of the men and 26.3% of the women indicated they had chronic low back pain. The authors found a direct relationship to a high BMI and an increased prevalence of LBP. Similar results attributing obesity to LBP were also reported in a meta-analysis published in January 2010 in the American Journal of Epidemiology (2010; 171(2):135-154).

So, what is, “…a reasonable amount of weight?” When using the BMI, a BMI of 18.5 to 25 is considered “normal,” while 25-30 is described as overweight and >30 represents obesity. We should also mention anything LESS than 18.5 is considered underweight and that’s not good either as many nutritional needs of the body are compromised and too little weight can negatively affect bone health leading to osteoporosis and a myriad of other problematic health issues.

You may be wondering what a body mass index or BMI is, as its quite important and is quickly gaining respect in the medical world. In fact, it has been suggested to include the BMI along with the other “vital signs” pairing it up with blood pressure (BP), pulse, breathing rate, height, weight, and temperature. The BMI is a formula of height and weight and it’s a rough calculation of our total body fat, which is related to the risk of disease and death. However, according to the National Heart, Lung and Blood Institute (NHLBI) it’s a little more complicated than that as people with greater muscle mass (such as a body builder) will have a higher BMI, suggesting they are overweight. At the other end of the spectrum, older individuals who have lost muscle mass may be still be overweight but their BMI will not reflect that.

The NHLBI reports 3 factors of importance when defining obesity and its many negative health effects, including the increased prevalence of LBP. The 3 factors are: 1) The BMI; 2) The waist measurement; 3) The presence of other negative health factors including: high BP, high LDL-cholesterol, low HDL-cholesterol, high triglycerides, high blood sugar, a family history of heart disease, physical inactivity and smoking cigarettes. If you have a waist size >35” for woman, >40” for men, AND 2 or more risk factors, simply put, you MUST lose weight! Even a small weight loss of 10% (such as 30# if you’re 300#), will help lower your risk of developing diseases associated with obesity such as heart disease, high cholesterol related diseases, stroke, certain types of cancers and type 2 diabetes.

We also realize you have a choice in who you choose for your healthcare services. If you, a friend or family member requires care for low back pain, we sincerely appreciate the trust and confidence shown by choosing our services and look forward in serving you and your family presently and, in the future.

For a FREE CONSULATION, Call 770-817-0833 Today!!

Yours in health,

Dr. James Roman

http://www.drjamesroman.com/

http://www.drteresjackson.com/

Dr. Roman Discusses Exercises For Fibromyalgia Pain!

Fibromyalgia – What Exercises Should You Do?

Fibromyalgia (FM) is a chronic condition that gradually interferes with many aspects of one’s life. The challenge of treating FM is finding the right combination of approaches that positively impacts the structural, emotional, and chemical aspects of the body in such a way the FM patient can function “normally” in day to day activities. Exercise is one of the most important methods patients can use to successfully reach these goals.

First, because FM is a condition that is currently thought to affect the central nervous system where the threshold of reaching pain levels is lower than normal, pain is perceived when is shouldn’t normally be noticed. Therefore, the KEY to exercise integration is to start out SLOWLY and CONSISTENTLY. It is more important to work out in a way that muscles and joints can gradually accommodate to the new activity or movement. Many patients with FM are afraid to exercise for fear of hurting worse than they already do. In fact, many will report that, “…every time I exercise, I feel worse so I just don’t do it.” When asked what types of exercises they’ve tried, it becomes clear it wasn’t the exercise but rather the dose or amount of exercise they engaged in (often overdoing it) that made the next 48-72 hours quite uncomfortable with post-exercise soreness.

Second, is to choose a type of exercise you enjoy so it's more likely you'll stick with it. Popular exercise options include yoga, Pilates, biking, swimming, and walking. These exercises can also be combined. For example, one might perform 15 minutes of yoga, followed by a 15 minute walk on a daily, consistent basis. The use of an exercise bike and/or a treadmill, stepper, or elliptical type of exercise equipment allows you to monitor heart rate, speed, and other data that allows you to compare yourself between sessions. One of the new "kids on the block" exercise options includes the Wii-Fit which offers a scoring system with various types of exercise. This type of biofeedback can be educational, rewarding, and motivating as it helps you appreciate the benefits and improvements you've made over time. Pick a time of day when you can be consistent with the exercises so you’re not “fitting it in” your busy daily schedule – make it part of your daily routine, similar to brushing your teeth or taking a shower. The morning or evening may work best but many find a noon hour break a good time to exercise, as well.

Third, as you start to feel more in shape, gradually increase the intensity of the exercises. You may exercise for the same amount of time, say 30 minutes, but you’ll do a more intense work out such as walking faster, farther, or increasing the pace of the yoga, Pilates, swimming, etc. Try not to be too intense (over aggressive) or do too little (under aggressive). You know your personality better than anyone else – hold yourself back if you tend to be overly aggressive or, push yourself if you tend to be overly cautious. Expect the first 3-5 times you exercise to be challenging with associated post-exercise soreness but know you will adapt to the process.

The benefits of adding a well designed, graduated exercise program include:

1) strengthening ligaments, muscles, tendons and improving muscle tone;

2) increasing flexibility;

3) increasing blood flow to the muscle tissue;

4) increase endorphins-a morphine-like substance that has a natural pain relieving and sleep deepening effect that can help curb anxiety, depression as well as pain associated with FM;

5) reduces the risk of high blood pressure, high cholesterol, diabetes heart disease and stroke;

6) promotes weight loss/control which in turn, reduces stress on your muscles and joints

If you or a family member suffers from chronic fibromyalgia pain, call our office for a FREE PAIN-RELIEVING CONSULTATION & SCREENING. Call 770-817-0833 Today!!

Yours in health,

Dr. James Roman

http://www.drjamesroman.com/

http://www.drteresajackson.com/

Lawrenceville Chiropractor Dr. James Roman Gives Wrist-Pain Preventing Exercises....

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!

To see if natural chiropractic care can help your wrist or arm pain, call our office for a FREE CONSULTATION. Call 770-817-0833 today!

Yours in health,

Dr. James Roman

www.drjamesroman.com

www.drteresajackson.com

Your Lawrenceville Chiropractor Talks About Diagnosing Fibromyalgia!

Fibromyalgia (FM) is a chronic condition where there is widespread / whole body pain that is often difficult to diagnose. Some patients may spend years of going to different doctors, undergoing many tests (of which most, if not all, are “negative”), and they may be diagnosed with different conditions such as rheumatoid arthritis, hypothyroidism, or mononucleosis before a diagnosis of FM is finally given. Needless to say, this process can be very frustrating!

The reason for this dilemma is that there is no single diagnostic test (blood test, x-ray/image finding, etc.) that verifies the diagnosis of FM, leaving doctors in a position to “rule out” all other possible “diagnose-able” conditions first, before considering FM as “the” diagnosis. Another challenge is the fact that FM symptoms vary widely from one person to the next and even vary within the same person at different times of the year. There are a few “guidelines” doctors can use to help secure the diagnosis of FM.

One such guideline is from The American College of Rheumatology (ACR) which requires that “widespread” pain be present throughout the body for at least 3 months (“widespread” is defined as pain on both sides of the body, above and below the waist). The ACR also has identified 18 points on the body of which at least 11 of the 18 “tender points” must be present to secure the diagnosis of FM. There is debate as to the accuracy of this rather stringent criteria as FM symptoms can come and go and vary, making the 11 of 18 tender point findings sometimes change between visits. Hence, widespread pain above/below the waist on both left/right sides of the body for at 3 months has become a more accepted indicator for diagnosing FM.

Yet another challenge in pinning down the diagnosis is that the FM sufferer may experience signs and symptoms seemingly unrelated to FM, such as stomach ache/digestive problems or headaches. This can lead the doctor down other paths before considering FM as a diagnosis.

Fibromyalgia can be primary (no other condition caused it) or secondary (other condition(s) lead to the development of FM). Hence, the diagnosis process focuses on identifying conditions which can be identified through standard diagnostic tests, often overshadowing the diagnosis of FM. Testing for conditions such as lupus, multiple sclerosis, sleep apnea, diabetes, Crohn’s Disease, and/or others, often makes sense to both you and your doctor, but adds to the delay in diagnosing FM. Here are some suggestions to help your doctor through this diagnostic maze:

• Ask questions: Ask about what each test is for and what the next plan is if the tests are negative. By increasing your understanding, this will reduce your frustration in this process.
• Keep records: Obtain a copy of EVERY test you have and share the information with any new doctor or specialist. This can save time and money!
• Find the “right” doctor: Find a doctor you can trust and “talk to.” Not all doctors “believe” FM exists and some are close minded to considering it. Try to locate a doctor with a lot of experience with FM cases and is willing to “…work with you.”
• Build a good relationship: Be open, honest and avoid anger, skepticism and don’t be confrontational. Be upfront about what is frustrating you about your symptoms.
• Take care of yourself: Ultimately, “success” of treating FM demands a “team” effort between you and your doctor. Managing stress (eg., deep breathing exercises), obtain care that works (eg., chiropractic, massage), eat a healthy diet (eg., gluten-free), exercise regularly but don’t overdo it, and get plenty of sleep and rest.

We recognize the importance of including chiropractic in your treatment planning and realize you have a choice of providers. If you, a friend or family member requires care for FM, we sincerely appreciate the trust and confidence shown by choosing our services and look forward in serving you and your family presently and, in the future.

For a FREE Consultation, call 770-817-0833!

Yours in health,

Dr. James Roman
http://www.drjamesroman.com/
http://www.drteresajackson.com/

Your Lawrenceville Chiropractor Talks About Headache Pain & It's Treatment!!

Are Headaches Under Treated?

With all the different types of pain relievers available at the corner drug store, you'd think headache sufferers would have a solution to their problem. But, such is not the case, and headaches continue to be a great burden on society, afflicting millions of people and causing economic and social losses, in addition to personal pain. What's more, it seems general medical physicians may under-diagnose this common problem.

A recent study from England (Br J Gen Pract 2008; 58(547):102) has highlighted this widespread issue. The researchers studied over 91,000 adult patients who had recently reported a headache. Amazingly, seventy percent of these patients were not given a diagnosis. It was suggested by the authors that general medical physicians have difficulty in diagnosing headache presentations.

It's important to diagnose the cause of a headache. The spine is often overlooked as having the potential for causing a headache. Too often, headaches are thought to have their cause in the head. While this is where the pain is most prominent (as opposed to the neck), neck symptoms such as muscle tension, knots and painful tissues also contribute to the pain picture. If your neck mobility is also reduced, this can also be a indicator that the neck could be the source of the head pain.

When bad neck posture is present, this can manifest as a forward head posture. Patients who have had previous whiplash injuries can often show this type of posture. Sprains of the small vertebral joints can be enough to produce head pain and need to be addressed. When the headache is thought to originate in the neck, it is called "cervicogenic."

Neck problems have also been implicated in certain cases of tension-type, as well as migraine headaches, but how this occurs exactly is still being investigated.

Whatever their cause, headaches have a devastating impact on our quality of life and need to be effectively treated. Chiropractic care has been shown in several studies to reduce headache pain and is an important non-drug option for patients. While drug treatments can be quite effective for some patients, one also has to consider long-term side effects when considering this management approach.

If you would like to discuss your headache symptoms, we can consult with you to see if this type of care is appropriate. To schedule a complimentary consultation, just call Mayling at 770-817-0833 to make an appointment.

Yours in health,

Dr. James Roman