Tai Chi and Fibromyalgia

Alice Park discusses in her article titled, “Why Tai Chi Works So Well For Pain Relief”, about the benefits that can be gained from practicing tai chi for fibromyalgia or chronic pain. Tai chi is used to promote physical and psychological health. There is new research published in the British Medical Journal that suggests tai chi can be effective for managing fibromyalgia symptoms. Up until this point, there hasn’t been rigorous trials to suggest the benefits of tai chi for fibromyalgia. In this study, researchers observed 226 participants that had fibromyalgia. Participants were randomly assigned to an aerobic exercise routine or one of the four given tai chi sessions for the first 12 to 24 weeks. Measurements of pain and psychological effects were taken at the beginning of the study and at 12, 24, and 52 weeks. 

After participating in the exercise regimes of aerobic activity or tai chi, all participants reported a decrease in their fibromyalgia symptoms, but those practicing tai chi stated higher levels of improvement in their control of symptoms after 24 weeks. The measurements they observed were related to pain intensity, ability to function, fatigue, morning fatigue, depression, functioning at work, and sleep. Participants in the tai chi group that practiced the exercise for a longer period of time showed more improvement than those who did it only for a shorter period of time. Dr. Chenchen Wang, the director of the Center for Complementary and Integrative Medicine at Tufts Medical Center, stated that the participants who were assigned to tai chi found it to be more enjoyable than the aerobic exercise and found benefits in the social aspect of the practice and ability to do it at home with friends and family. Dr. Wang suggests that these findings demonstrate that providers should find an exercise routine that fits the needs of their patients with fibromyalgia. 

Participants in both groups continued to take their prescribed medications but in that year, some were able to decrease their pain killers, antidepressants, muscle relaxants, and other drugs. There were not enough participants to determine what exercise regime caused the largest reduction in medications. Dr. Wang believes tai chi is particularly helpful because it is both physical and psychological in nature. Some participants in the aerobic exercise group had to stop because of the strain from those suffering from chronic pain. Wang believes that since the results of this study shows improvement in symptoms when practicing tai chi for those with fibromyalgia, it may be able to help more people increase their quality of life if they partake in it. 

To find out more ways to keep yourself healthy, please visit our website at www.oxborochiro.com.

Source: http://time.com/5209233/tai-chi-chronic-pain/

Smartphones

Heidi Wachter discusses in her article titled, “Are Smartphones Causing Thumb Tendonitis?” the potential side effects of the increased use of smartphones. Inflammation of the thumb, called tendinitis, is usually caused by overuse, arthritis, direct impact or repetitive grasping. Researchers at the Mayo Clinic have been looking at imaging showing the bones of patients of patients using smartphones compared to those that are not. Researchers have not made any decisive conclusions when looking at the imaging, but they have found that holding and texting on smartphones is awkward for thumbs. People that grip and hold smartphones cause constriction of their flexor tendons, which may cause pain on the outside of thumbs and eventually even osteoarthritis. 

There are some tips for those wanting to find ways to reduce the risk of developing tendinitis caused by holding smartphones. On smartphones, typically you can use voice-recognition technology, which would decrease the amount of time spent texting and gripping the phone. When holding a smartphone, it can be beneficial to change the hand that you typically hold your phone and even try using different fingers to text. To find out more ways to keep you and your family healthy, please visit our website at www.oxborochiro.com. 

Source: https://experiencelife.com/article/smartphones-thumb-tendonitis/?utm_source=home5

National Correct Posture Month!

Did you know that May is national correct posture month?  One of the most powerful tools for you and your family in maintaining correct posture and proper spine biomechanics is regular chiropractic treatment and massage therapy.  Chiropractic can help keep your spine mobile and pain free, making  sitting at your desk, typing on the computer, playing sports, and doing your day to day easier.  Massage therapy helps to loosen chronically tight muscles, rehabilitating your posture muscles so that they can keep you standing and sitting straight and tall.

Beyond chiropractic and massage therapy, there are a variety of daily exercises and stretches that promote good posture.  These utilize basic range of motion movements and are easy to do at your work station, at the gym, or at home.  Contact us today for more information on your spine, to schedule a posture check, and help you find health and wellness.

Contact us for more information on stretches and your spinal health at: 

www.oxborochiro.com

or

952-948-9225

 

Inflammation and Your Health

Chronic inflammation can be a source of many health issues for many Americans.  Yet, many people don't truly understand what inflammation is, how it works, and what they can do to reduce its effects when it's not functioning properly.

Inflammation is a natural body response to injury or cellular damage.  It involves multiple biochemicals, immune cells, and other mediators in the body and, when triggered, utilizes the blood stream to reach its target destination.  When working properly, inflammation helps to break down and clear out damaged cells and tissues, help eliminate the pathogen or irritant that triggered the initial inflammatory response, and even initiate repair of the damaged tissue.  This results in the typical redness, heat, and swelling.

Without inflammation, our body's would be vulnerable to pathogens and increased destruction of our body tissues.  On the other hand, when inflammation becomes  chronic or results because of an immune system disorder inflammation can be a cause to pain, allergies, digestive issues, autoimmune disease symptoms, arthritis and even some cancers.

So how can we help our bodies reduce excess inflammation?  One easy way in acute injury is to ice.  Ice is a natural pain reliever and anti-inflammatory, helping to reduce heat and swelling in an injured area.  This is why icing a sprained ankle works so well, or why athletes sit in ice baths after hard training that results in micro-damage to muscle tissue.  Using ice for twenty minutes on covered skin can help reduce the lingering, painful effects of inflammation and speed recovery.

Nutrition is also a powerful ally in fighting inflammation.  A 2004 study found that obese patients having a healthful, balanced diet that helped with weight loss also significantly reduced inflammatory biochemicals, and did more to reduce inflammation than exercise or physical activity.  Some of the foods that have been found to reduce inflammation are fish, like salmon, dark green leafy vegetables, like kale, celery, and blueberries.

Supplements can help with inflammation as well.  Daily supplements with omega-3 fatty acids are the most common form of anti-inflammatory supplementation.  Other herbal or natural supplements, like turmeric and glucosamine sulfate,  have been found to reduce inflammation, but you should always consult with your doctor or pharmacist prior to adding these to your diet to ensure that there are no other medication interactions.

Finally, there are many services and treatment options at Oxboro Family Chiropractic that can help with inflammation.  Cold laser therapy is a pain free, comfortable treatment that has been shown to reduce inflammation in treatment areas to reduce pain and speed healing.  Chiropractic adjustments have also been found to decrease heat and inflammation from joint spaces in a 2006 research study.  Acupuncture also has been found to locally reduce inflammatory biochemicals after needling an injured area.

For more information on inflammation, pain, and what we can do to help you, call to schedule an appointment. www.oxborochiro.com


Sources
Niklas, BJ, et al, 2004: http://ajcn.nutrition.org/content/79/4/544.short
Song, XJ, et al, 2006: http://www.sciencedirect.com/science/article/pii/S0161475405003246

Treatment of Concussion

Recent research performed at Oxboro Family Chiropractic focused on treating acute concussion symptoms with chiropractic adjustments and acupuncture.  In this study, the patient was having daily symptoms of headache, pain, dizziness, and shooting pain into the arms.  The symptoms were intense enough to be effecting the patient's daily activities, including work.

Treatment consisted of chiropractic adjustments, trigger point therapy of the neck and upper back musculature, and acupuncture localized in the shoulders, upper back, neck, head, and feet.  The patient's symptoms fully resolved after 8 treatments over 2.5 weeks and remained resolved at the time of a follow-up exam 2 months later.

This study suggests that chiropractic adjustments, muscle therapy, and acupuncture can be a successful treatment method to quickly reduce, if not resolve, concussion symptoms.  For more information about this study and if this treatment is right for you, contact our office.

Source:

http://www.ncbi.nlm.nih.gov/pubmed/?term=Gergen+DM%5BAuthor%5D

For more information visit our website at 

www.oxborochiro.com

Effects of Too Much TV

Effects of Too Much TV

As winter continues, we will find that kids are less willing to go outside and play after school and see the transition to an increase in watching TV.   This blog will help with understanding the effects of having too much time in front of the screen.   According to the American Academy of Pediatrics media use by children under the age of 2 should be discouraged as well as limiting older children’s TV time to no more than one or two hours a day.   Too much screen time has been associated to:
 Obesity. 

The more TV your child watches, the greater his or her risk is of becoming overweight because of the lack of movement and activity.   Kids can also start to develop cravings for junk food that they see promoted on advertisements.

Irregular sleep. 

The more TV your child watches, the more likely they are to have trouble falling asleep or having abnormal sleep schedules.   Sleep loss can also lead to decreases in the immune system as well as increase snacking.

Impaired academic performance. 

Elementary students who have TVs in their bedrooms tend to perform worse on tests than do those who don’t have TVs in their bedrooms.

Aches and pains. 

The positions that children sit in while watching TV can put their spines in positions for long periods of time that they are not accustomed to.  These positions can cause abnormal strain to muscles and joints causing soreness as well as limited flexibility.

Things you can do to help your children limit time spent in front of the TV include closer monitoring, keep TVs out of the bedrooms, suggest other activities, and don’t allow eating in front of the TV.  Also if your children start to complain about aches and pains bring them in to your chiropractor to get treated. 

For more information regarding this article visit: http://www.mayoclinic.com/health/children-and-tv/MY00522.

Snow Shoveling Techniques to Prevent Low Back Injuries

Snow removal is one of the most common causes of back injuries during the winter.  

Using the wrong body mechanics can put high amounts of stress on the lower back.  This undue stress can cause variations of muscle strains and possibly more serious injuries such as disc herniations.  The following five snow removal tips can help to avoid low back injuries.

1.  Pick the right snow shovel. 
An ergonomic shovel can help minimize some of the effort needed to shovel snow.  A shovel with a curved or adjustable handle will minimize bending of the back and focus primarily on slight knee bending.

2.  Warm up thoroughly. 
Cold, tight muscles are more prone to injury than warm, flexible muscles.  Before you start shoveling make sure you warm up for about five to ten minutes by stretching the low back and hamstrings as well as a light walk.

3.  Pace yourself. 
When shoveling, stick to small amounts at a time instead of large piles of snow.  Also take periodic breaks every 10-15 minutes or if you feel like you are overworked.  Take this opportunity to stretch out the major muscle groups which include shoulders, low back, and legs.

4.  Use ergonomic lifting techniques. 
When possible push snow to the side rather than lifting it.  When lifting is necessary make sure to:

Bend at the hips with the chest pushed forward, and lift with your legs.

Always face the object you intend to lift.

Keep loads light.

Avoid twisting by pivoting your whole body.

Keep heavy loads close to the body.

Walk the snow to a different area rather than tossing.

Keep hands about 12 inches apart when gripping the shovel.

5.  Keep your feet on the ground. 
Slippery conditions can lead to slipping and/or falls causing muscles strains in your low back.  Using sand or salt and wearing boot with good traction can also to help minimize slippery conditions.

If injuries still occur while shoveling make sure get ice on the injured area immediately for twenty minutes to help minimize the inflammation from setting in and contact your local chiropractor immediately.  Chiropractic treatments along with muscle work and stretches can help you get back to health quickly and efficiently.

http://www.spine-health.com/wellness/ergonomics/snow-shoveling-techniques-prevent-low-back-injuries

For more information, visit our website at

www.oxborochiro.com 

Tips to Prevent Injuries While Skiing or Snowboarding

Tips to Prevent Injuries While Skiing or Snowboarding
Most injuries can be prevented with proper warm techniques, properly fitting equipment, and knowing proper skiing techniques.  Often times fatigue following a long day of skiing as well as bad judgments can also be blamed for mistakes that cause injuries.  Here are a few tips to help avoid possible injuries:

1.  Proper Instruction:  Instruction from professionals can help educate snowboarders or skiers on correct warm up and cool down techniques, how to properly fit the equipment to the individual, and proper skiing etiquette and techniques.

2.  Appropriate equipment:  Equipment that is not fit appropriately such as bindings that are too tight or too loose can cause upper and lower leg injuries if used on rough terrain.  Protective equipment such as helmets, wrist guards, knee pads, and even hockey breezers can also help prevent both bone and soft tissue injuries.

3.  Awareness:  Most injuries occur after lunch and/or when fatigued.  Remaining hydrated as well as taking periodic breaks can help to keep the body and mind refreshed so the proper skiing or snowboarding techniques are performed.

Most injuries can be prevented but with any sport there is always a chance there will be a spill or possibly  injuries.  Some sporting injuries can include inflammation of the muscles, aches and pains to the spine and extremities, and a decrease in range of motion from tight muscles.  These types of injuries are treatable with chiropractic care.  Chiropractic adjustments to the spine or extremities along with soft tissue work and stretches will help you get back on the slopes quickly.

Reference:
http://www.multicare.org/home/news/article/doctor-offers-tips-to-avoid-injury-while-skiing-and-snowboarding

For more information visit our website at:

www.oxborochiro.com

Gratitude and Your Health

There are many things that factor into whether you are healthy or not.  Most of us focus on things like diet, exercise, and common hygiene practices to stay well, fit, and overall healthy.  But most people don't think about how simply being thankful and grateful of the positive things in life can benefit your overall health.  

In a 2003 research study, participants were split into three groups; the first wrote daily about the hassles in their life, the second their gratitude, and the third neutral events.  They were also instructed to record their moods, physical symptoms, and overall appraisal of their own lives.  They found that those that focused on listing things they were grateful reported higher health and well-being in most of the fields than the other groups.  When the same study was performed with people with musculoskeletal conditions and pain and found that after the course of the study the individuals that again focused on positives and what they were grateful for noted higher health and well-being scores across many areas.

Therefore, as we approach the Thanksgiving holiday, try to focus on the positives in life.  This will not only have a profound emotional and interpersonal effect, as found by the study, but can impact your overall health and well-being.

For more information and health tips, visit our website at:

www.oxborochiro.com

Source: http://psycnet.apa.org/journals/psp/84/2/377/

             http://www.sciencedirect.com/science/article/pii/S0191886912004011