The information contained and the opinions expressed in this newsletter do not necessarily represent the opinions of Dr. Ross and Island Chiropractic Centre.
Back pain is pervasive among American adults, but they are not alone: Young children are suffering from back pain much earlier than previous generations, and the use of overweight backpacks is a contributing factor for some, according to the American Chiropractic Association (ACA).
“In my own practice, I have noticed an increase in the number of young children who are complaining about back, neck and shoulder pain,” said Dr. Scott Bautch, who practices in Wausau, Wis., and is president of ACA’s Council on Occupational Health. “The first question I ask these patients is, ‘Do you carry a backpack to school?’ Almost always the answer is ‘yes.’”
This back pain trend among young people isn’t surprising when you consider the disproportionate amounts of weight they carry in their backpacks—often slung over just one shoulder. Surveys show children today carry everything from books, laptops and school supplies to sports uniforms, shoes and water bottles in their backpacks at any given time.
One study examining the impact of backpacks on children found that over 70% of children surveyed had a backpack that exceeded the recommended 10% of their body weight. Of these children, 32% complained of back pain.
Another study on backpack weight and schoolchildren’s posture showed that head and spinal posture were affected by backpack weight, with heavier backpacks causing a child’s head and spine to bend farther forward.
Backpacks Endorsed by ACA
ACA endorses several backpacks from the following companies:
An ACA endorsement is given to products that are of the highest quality after thorough review, analysis, testing and evaluation by a review board of doctors of chiropractic with specific and related expertise and final approval from ACA’s Board of Governors. Products are reviewed regularly to ensure they continue to meet the high standards on which the endorsement was approved. Learn more about ACA endorsements.
Backpack suggestions in the news, featuring contributions from ACA:
Improving Foot Health: Athletic Shoes, Orthotics, and More
June 21, 2023
By Christina DeBusk
Research indicates that “footwear is the oldest known fashion accessory in use,” with evidence suggesting that people were wearing something on their feet by the Stone Age. Since that time, we’ve seen numerous advances in footwear, providing benefits to athletes and non-athletes alike. Though opinions may differ on how exactly these advances affect performance, there’s no denying that athletic footwear has come a long way.
Footwear Advances for Athletes
One benefit of the footwear evolution that some point to is enhanced sports performance. For example, a 2021 study noted that after advanced shoe technology was introduced, elite runners participating in long-distance events such as half and full marathons significantly decreased their seasonal best times. But what types of changes may be offering these effects?
“There are predominantly three things they’re doing with shoes that have really changed how athletes perform,” explains Ted Forcum, DC, an American Chiropractic Association (ACA) Sports Council member who practices in Astoria, Ore., and team chiropractor for the Portland Winterhawks. The first change is reducing the weight of the midsole, which is the cushioned material that sits between the foot and the outer sole of the shoe.
Even a small decrease in the weight of the midsole can have a major impact for athletes. “Let’s say that you make a tenth of a pound change in something on a shoe,” says Dr. Forcum. “You’ve now increased the weight an athlete lifts by 8,400 pounds over the course of a marathon. If you’re looking at the difference between winning and losing, it makes a big difference.”
Other footwear changes that have helped improve athletic performance in recent times include changing the shape of the midsole and using a carbon fiber plate. This plate makes for a more rigid shoe but also “creates a springlike action,” Dr. Forcum says, much like shocks on a car.
Orthotics Have Advanced Too
Footwear isn’t the only thing that’s changed. So too have orthotics, which are devices that you wear in your shoes to help correct foot issues.
“There’s been a complete shift in how foot orthotics work,” shares Dr. Forcum, adding that today’s orthotics are more neurologic. This means that they interact more effectively with our nervous system, which includes our brain, spinal cord, and all of our body’s nerves.
As an example, a small 2020 study found that using textured foot orthotics helped individuals with Parkinson’s disease complete a 180-degree turn by changing their stability and turning performance. Parkinson’s is a disorder that impacts the nervous system, generally resulting in tremors, rigid muscles, and slow movement.
There are two types of orthotics: accommodative and functional. “Accommodative orthotics are designed to protect the foot,” says Dr. Forcum, making them good choices for a person who has diabetes or who is experiencing some type of foot irritation.
Functional orthotics, on the other hand, are designed to create changes in how the foot moves. That makes them ideal for people with tissue tension imbalances. A sign of this type of imbalance is if you have pain on one side of your leg but not the other. “Orthotics have a high success rate for that,” says Dr. Forcum.
Why Footwear and Foot Health Are So Important
Maybe you’re not an athlete who is worried about your running times and you also aren’t experiencing any foot issues. Why should footwear specifically and foot health overall even be a priority for you?
“Your ability to squat and how fast you walk and your ability to get off the ground—those are big markers in how long you live,” stresses Dr. Forcum. “That’s why I look at these things as super important. It’s about keeping you happy, healthy, and in this world longer.”
Dr. Forcum compares not taking care of your feet to not caring for your car. “It’s like repairing a rattle in the car but not changing your oil,” Dr. Forcum says. “The rattle may drive you nuts but changing the oil is essential.”
The One Thing to Look for When Buying Athletic Shoes
If you’re in the market for new athletic shoes, you may be wondering which ones are best for you. With so many features to choose from, selecting the right pair can feel overwhelming. But it doesn’t have to be because Dr. Forcum says that there’s only one thing you need to look for when buying athletic shoes: comfort.
“Everyone has their own path of how they move through this world,” explains Dr. Forcum. “We just want a shoe that supports this path in the safest manner possible. For most people, that’s really going to be the shoe that’s most comfortable. Your body will intuitively figure out that what’s best for you.”
Put on the shoes at the store, walk around a bit, and see how they feel. Dr. Forcum also recommends taking the shoes home and wearing them inside your house. This gives you a better idea of how they feel during your typical everyday movements. And if it turns out to be not the right pair for you, you can likely take them back as most shoe stores will allow you to return footwear if it wasn’t worn outside and isn’t scuffed up.
Additional Ways to Improve Foot Health
Dr. Forcum offers a few additional suggestions for improving the health of your feet. One is to buy two different pairs of shoes and rotate them. “You’re going to allow for the ability of the foam to re-expand so it absorbs shock more efficiently,” Dr. Forcum explains.
Plus, one shoe might put a little more stress on one area of the body than another. Switching between two pairs prevents you from stressing that area of the body too much. It’s also helpful to choose a shoe that matches the shape of your feet. (Women tend to have different foot shapes than men.)
Dr. Forcum further recommends developing strength in your hips and glutes, or buttock muscles, as well as improving your intrinsic foot strength. To improve foot strength, perform actions that involve curling your toes. Sit in a chair, for example, and try to pick up small objects by curling your toes around them.
Watching your posture is another way to improve foot health. If your head and shoulders lean forward a lot, this increases the load on your feet.
Your Chiropractor Can Help
Finally, don’t be afraid to talk to your chiropractor about your concerns. Ask them what type of shoes would be helpful for you, or if you could benefit from orthotics.
Chiropractors are trained to treat musculoskeletal issues, such as those created by misalignments or dysfunctions in the feet. They’re also focused on improving neurological health, which can further benefit how your feet feel.
In the meantime, we’re likely to continue to see changes in footwear technology, but these changes often come full circle. It’s like how we started with a middle-of-the-line shoe, then trends swung toward a more minimalist shoe, then they went the opposite direction to a maximalist shoe and will likely settle back to the midline.
But once we return to the midline, it’s not the same because we’re able to apply the knowledge that we gained along the way. “The concept looks different than it was before,” says Dr. Forcum, resulting in a new and improved footwear option.
Christina DeBusk is a freelance contributor to Hands Down Better.
Reviewed by the ACA Editorial Advisory Board. The information in this post is for educational purposes. It is not a replacement for treatment or consultation with a healthcare professional. If you have specific questions, contact your doctor of chiropractic. To find an ACA chiropractor near you, visit www.HandsDownBetter.org.
Headaches are extremely common. Almost everyone has experienced a severe headache at least once in their lifetime. In most cases, headaches are minor nuisances that resolve within a short time.
However, headaches can on rare occasions be the warning sign of a potentially serious disorder that requires immediate medical attention. Potentially serious disorders that can produce headache pain include brain tumors, stroke (particularly stroke related to brain hemorrhage or an arterial tear in the neck) and inflammation of the temporal arteries. There are often subtle signs that accompany headaches associated with these conditions that can help people recognize that something more serious is causing their pain.
This May, during Stroke Awareness Month, the American Chiropractic Association (ACA) suggests people be aware of the signs that a headache is more than just a headache. If you experience any of the following symptoms with your headache, seek immediate medical attention:
The sudden onset of severe headache that is more intense than any headache you have ever had in the past.
Headache that is accompanied by blurred vision, double vision, trouble swallowing or speaking, or severe dizziness.
Headache that is accompanied by numbness, tingling, weakness or clumsiness in the arms or legs.
Headache that is worsened with lying down.
In older adults, headache in the temple area that is accompanied by a feeling of pulsations in that area.
Headache that is accompanied by confusion, disorientation or loss of consciousness.
Headache that is accompanied by fever.
Headache that is accompanied by a severe stiff neck.
Headache that is accompanied by persistent or unexplained vomiting.
Severe headache in someone over age 50 who does not normally suffer from headaches.
Many people find relief from their headache pain through natural, chiropractic care. But in cases where a more serious condition is the root of the pain, it’s vital to identify the warning signs early and to call 911 or seek immediate medical attention in the emergency room of your local hospital.
Until recently, most of us considered athletic shoes an important and essential part of our athletic training gear. This belief was fortified by the advent of the modern running shoe in the mid-1970s. Every year since then, the big running shoe companies have introduced new product lines based on shoes with increased cushion and support. Today, however, there has been an uprising among subgroups of runners, cross-fitness enthusiasts and weightlifters: Less shoe is better, and no shoe is best. The topic of barefoot running is gaining traction.
Why Go Barefoot?
The premise behind barefoot running is essentially that the intrinsic muscles, joints, ligaments and mechanoreceptors of the feet require stimulation to function properly. This optimal function is inhibited by highly supportive and cushioned shoes. Intrinsic foot muscle atrophy and mechanoreceptor activity combine to cause injury and reduced performance. Also, the thickly padded heels of running shoes have produced a world of runners who now strike heavily on their heels, producing a gait that is reportedly quite different from those who run without shoes. Whether or not barefoot running is better for humans has yet to be determined scientifically, but advocates have made some very compelling arguments in favor of it.
Injury Risks
Bunions, neuromas, plantar fasciitis and stress fractures can all be the result of inappropriate shoes. Yet, barefoot running can also produce its share of injuries—from frostbite to tendinitis, metatarsal stress fractures, lacerations, puncture wounds, abrasions and stone bruising.
Advice for Running Barefoot
While running barefoot is most certainly what our ancestors did and our aboriginal cousins still do, we currently lack the knowledge to say irrefutably that it is more healthful than running with shoes. If you’re interested in trying out barefoot running, consider this advice before you begin:
Start with walking barefoot or in minimalist shoes, and gradually work into running.
Progress to short runs. Begin running only five minutes per run, and gradually increase.
Rather than going totally barefoot, use a minimalist shoe to protect your feet from thorns, glass, nails, stones and other debris.
Stop barefoot running at the earliest sign of pain.
Avoid running barefoot in freezing temperatures. Shoes protect us from frostbite.
Be prepared for blisters and calluses to form as you transition to barefoot running.
Red Flags
If you switch from shoes to bare feet, you must allow time for your bones and soft tissue to adapt to the new stresses that barefoot running will place on the lower extremities. Achilles’ tendons are particularly susceptible to injury if there is a sudden change in their position of function. Most conventional running shoes place the Achilles’ tendon in the shortened position. By suddenly switching to barefoot running, you will place an unaccustomed strain on the Achilles’ tendon, making it more susceptible to rupture and strain. Use discretion and prudence in transitioning from supportive shoes to barefoot or minimalist shoe wear.
For the most part, our bare feet would work great if we stayed on soft, loamy soil or a sandy beach. People with the gift of optimal biomechanics will thrive with barefoot running regardless of where they run. But other people’s foot biomechanics will require shoes to prevent injury, and still others will require additional supportive or corrective shoes to function near normally. As further research uncovers the effects of shoes on our feet, alterations and modifications in shoe design will continue.
For more information on prevention and wellness, or to find a doctor of chiropractic near you, visit www.HandsDownBetter.org.
Many people realize the damage that smoking can do to their lungs, with those who smoke being 15 to 30 times more likely to develop lung cancer or die from this disease than a non-smoker. But what is lesser known is the negative impact that cigarettes can have on the musculoskeletal system, giving you just one more reason to quit the habit.
Smoking’s Impact on the Musculoskeletal System
How does smoking hurt our muscles, bones, and other soft tissues? The answer lies, in part, in the way that it affects the circulatory system.
“Generally, tobacco and the components within tobacco smoke damage the small arteries in the body first,” explains Will Evans, DC, PhD, an American Chiropractic Association (ACA) member who is the associate dean for academic affairs at the University of Southern Mississippi’s College of Nursing and Health Professions and immediate past-chair of the American Public Health Association’s Chiropractic Healthcare Section. “This is why it is so detrimental to the heart’s arteries. As it turns out, the spine’s smaller blood vessels are vulnerable to this damage as well, especially those that supply the endplates of the vertebra and tissue surrounding the disc.”
This is why smoking and chronic pain in the spine often go hand in hand. A 2016 study of 34,525 American adults found that as exposure to smoking increased, so too did back pain. Specifically, while 23.5% of people who had never smoked reported having pain in their back, the number of current smokers experiencing back pain was 36.9%—an increase of 13.4%. Even former smokers had an elevated risk of back pain at 33.1%.
Smoking’s damage to the blood vessels and their surrounding areas is also why a tobacco user is more prone to problems after spinal surgery. In fact, many spine orthopedists won’t operate on someone until they quit smoking as “the vast majority of complications and post-surgical infections are in tobacco users,” says Dr. Evans.
Smoking can also worsen inflammatory conditions, such as rheumatic diseases that affect the joints. Quitting is even one of the main lifestyle recommendations for people with neck pain, tension headaches, osteoarthritis in the knee and hip, and fibromyalgia according to clinical practice guidelines for chiropractic patients with chronic musculoskeletal pain.
How Important Is Quitting Smoking for Musculoskeletal Health?
Many factors contribute to the health of the musculoskeletal system, some of which include getting regular exercise and eating a healthy diet. So, how much does quitting smoking contribute to this health?
“For smokers, the single most important thing they can do for their health, regardless of whether we are talking about lung health, heart health, or musculoskeletal health, is to stop smoking,” says Dr. Evans. This includes not just smokers but also people engaged in any kind of tobacco use, such as chewing or vaping. “Make no mistake, tobacco users die sooner than non-users,” says Dr. Evans, “but with an added decade of disability or morbidity.” In other words, smoking doesn’t just lead to an earlier death but a poorer quality of life leading up to that untimely death, as well.
Quitting smoking is helpful for people with both acute and chronic back pain. Acute back pain is pain that occurs suddenly and is generally short-lived while chronic back pain tends to come about slowly over time but is long lasting. In the case of acute back pain, smoking can make it harder to heal and may even contribute to the pain turning chronic. In short, if someone smokes, “it is complicating their ability to get well and stay well,” says Dr. Evans.
If You’re Ready to Kick the Smoking Habit
Quitting smoking isn’t easy. This is evidenced by research that reports that out of the 30% to 50% of smokers in the U.S. who will try to kick the habit this year, only 7.5% will succeed. But this same research also stresses that “the earlier a smoker quits, the better.” Therefore, if you’re ready to take the next step and stop smoking for good, numerous resources can help.
One option is to call the Quitline at 1-800-QuitNOW. The Quitline is a joint effort led by the Centers for Disease Control and Prevention (CDC) and the National Cancer Institute and aims to connect smokers with counselors, local smoking cessation programs, and even free medication to help them quit.
Other resources suggested by Dr. Evans include:
Nicotine Anonymous. This nonprofit organization offers a 12-step program designed to help people quit all forms of tobacco and nicotine by attending local meetings with others who have the same goal. This provides support while quitting, also enabling you to learn from others who have been successful in stopping tobacco and nicotine use.
American Cancer Society’s tips and tools. The American Cancer Society offers many valuable tips and tools for ceasing tobacco use. They include access to a “Guide to Quitting” which covers everything from making a plan to quit to dealing with the mental side of tobacco addiction, access to other smoking cessation resources, or even calling them directly at (800) 227-2345 to discuss your particular challenges and which resources may help most.
American Heart Association’s quit smoking recommendations. Because smoking is harmful to the heart, the American Heart Association offers advice for quitting cigarettes as well—in addition to helping people quit a nicotine vaping habit. One of the recommendations includes following five steps for quitting, which involve setting a quit day, choosing how you’ll quit, and making a plan for your “Quit Day” and beyond.
CDC’s quit smoking resources. CDC also provides helpful strategies for quitting smoking, like working with a quit-smoking counselor and talking with your healthcare provider to see if some type of medication can help. Other suggestions offered by the CDC include signing up for a free texting program such as SmokefreeTXT or using a mobile app such as quitSTART to stay motivated and inspired, both of which are services offered by Smokefree.gov.
It’s also helpful to talk to your chiropractor about your desire to quit smoking. They can help identify your options, also serving as an ally in your fight to become smoke-free.
For more information on prevention and wellness, or to find a doctor of chiropractic near you, visit ACA’s consumer information website, www.HandsDownBetter.org.
Christina DeBusk is a freelance contributor to Hands Down Better.
Reviewed by the ACA Editorial Advisory Board. The information in this post is for educational purposes. It is not a replacement for treatment or consultation with a healthcare professional. If you have specific questions, contact your doctor of chiropractic. To find an ACA chiropractor near you, click here.
Exercise is often prescribed for patients of all ages to reduce complaints about pain in muscles and bones, but some feel it gets harder to exercise as they get older. “For seniors, exercise can also be an incredible way to be social,” says Scott Bautch, DC, president of the American Chiropractic Association’s Council on Occupational Health. “The social aspect of exercise is huge. Pilates is becoming more and more popular among older adults. Seniors can interact with each other while they exercise at their local gyms. Nowadays, many gyms have hours of operation that are friendly to seniors.”
Health and social benefits aside, many seniors still have questions about exercise:
I’ve been inactive for so long. Won’t it hurt to exercise?
You can always become as physically fit as possible, given your current health status and limitations. When you commit to a physical fitness program, you will move toward enjoying life more fully.
First, pick an activity that you enjoy doing and perform it regularly. Make your exercise program as pleasant as possible. If you feel exercising is a chore, you will be uncomfortable with the program and will quit. If you can, ask a friend to exercise with you so you can support each other.
Second, begin your exercise program gradually, starting with five minutes of exercise each day. As you become more comfortable with the routine and notice the positive effects of fitness, you may increase the exercise time.
If you have been inactive for some time, you may feel some small aches and pains. They will fade with time. Be sure to tell your doctor if you experience any unusual pain or other symptoms during or after your exercises. Check with your doctor of chiropractic before starting any exercise or physical fitness program. While exercise is beneficial to your health, the type of exercises you perform can be affected by your health status.
How do I start?
Develop a plan for an exercise program and stick with it. Make your exercise program an integral part of your normal daily activities – or use normal daily activities to help your muscles and bones become as healthy as possible.
Research shows that “functional exercises”— those that mimic actual daily activities, such as walking up and down stairs and getting in and out of a chair — can be quite effective.
Some research suggests that people who live in two-story houses are less prone to certain types of heart disease. Repeatedly climbing a flight of stairs or rising from and returning to a seated position helps build leg strength and aerobic fitness. If you hold a weight during these exercises, you can increase your level of physical activity even further.
Household chores, such as vacuuming, loading and emptying the dishwasher and moving wet laundry from the washer to the dryer can increase strength and flexibility. Lift with your legs, when necessary.
I don’t feel as strong as I used to. Can I still exercise?
As we age, we lose muscle mass. Some healthcare providers suggest that weight training will help prevent strength loss and keep patients feeling younger. Unfortunately, many seniors find they can’t lift the heavy weights necessary to actually build muscle mass, but don’t be discouraged. Recent studies show that while muscle strength diminishes with age, muscle endurance does not. It means that, as we get older, we may benefit from switching strength exercises to endurance exercises, working muscles with lighter weights for a longer period of time.
Exercises that emphasize endurance, such as dancing, walking or bicycling, may be not only more beneficial but also more enjoyable. Many senior citizens have neighborhood areas where they can get together to walk. Walking with a family member or friend helps your physical fitness — and helps build relationships. These exercises are also aerobic and will benefit your heart health. For people who cannot walk or ride a bike, there are endurance- and flexibility-enhancing exercises that can be performed in a chair. Set goals for yourself that can be tracked and make exercise a part of your overall health plan.
I have arthritis. How can I exercise safely?
Physical activity actually decreases arthritic pain. Many people with rheumatic conditions are physically inactive. There is oftentimes a fear factor for seniors when it comes to activity and arthritic pain – a social fear, a fear of pain, a fear of falling, etc. However, for those with arthritis, the worst thing they can do is stop moving. In most cases, you can — and should — exercise.
In fact, recent research has shown that older people with arthritis gain modest improvements in physical function, pain, general mobility and flexibility, when participating in long-term exercise programs. Water-based exercises, such as swimming or “water walking,” can work on joints without putting them through the stress of weight bearing. If necessary, your doctor can show you how to use a cane, a walker or other assistive devices to help prevent falls and injuries while you are physically active.
Which fitness program will help me most?
The best exercise program should be tailored to your individual health status. Your doctor of chiropractic can help you plan the fitness program that is right for you. Typically, low-impact activities that keep joints moving and minimize pain, such as walking, swimming and water-based exercise, are effective. Research has shown that exercise can reduce joint stiffness, pain and inflammation associated with arthritic conditions, which affect most of us as we age.
Doctors of chiropractic can not only help restore muscle and joint function that have been affected by injury, illness and age-related conditions, but they can also maintain the health and flexibility of your muscles and bones. They often prescribe exercise to prevent and treat many of these conditions, helping older patients to remain active and independent.
For more information on prevention and wellness, or to find a doctor of chiropractic near you, visit www.HandsDownBetter.org.
Doctors of chiropractic are experts in addressing musculoskeletal conditions without the use of drugs or surgery. While best known for spinal manipulation, chiropractors may use a variety of evidence-based therapies to help their patients. Some DCs are even trained in acupuncture or work in integrative clinics where acupuncture is provided, giving patients access to two of the most effective non-drug approaches to pain management.
If acupuncture is on the list of your doctor’s services, here’s what you should know—including what it entails, conditions it may help treat, and who should avoid this type of treatment.
What Is Acupuncture?
“Acupuncture is probably the closest thing we do as chiropractors,” says Dr. Gary Estadt, DC, DACRB, an American Chiropractic Association (ACA) member who started practicing chiropractic 42 years ago and now teaches and lectures on acupuncture and dry needling.
During acupuncture, hair-like needles are inserted into specific points in the body to achieve various therapeutic effects. One of its effects is the release of tight muscles, making it easier for patients to move. Acupuncture also stimulates the release of certain hormones in the brain, providing benefits for some medical conditions.
Conditions Acupuncture Can Treat
One of the conditions treated by acupuncture is pain. “Acupuncture has a profound effect on pain,” explains Dr. Estadt. “It causes the brain to release some of the body’s natural pain relievers.” That makes it a way to get pain relief without popping any pills. And it can be used for pain that exists in one area of the body (called local pain) or pain that is more widespread (systemic or chronic pain).
“For chronic pain, you get a beneficial effect because you’re altering the brain chemistry,” explains Dr. Estadt. This has been supported by research using MRI images. “When you induce pain, certain pain centers in the brain light up on functional MRIs,” says Dr. Estadt. “When you needle the patient, they turn off.”
In addition to traditional body acupuncture, there are specific microsystems utilized in acupuncture. These microsystems are very effective at controlling pain. Acupuncture administered to the head (called scalp acupuncture) can be beneficial for treating neurological and psychological conditions, even helping to resolve addictions. Acupuncture performed on the ear (auricular acupuncture) can help you stop smoking and ease withdrawal from drugs.
Dr. Estadt adds that acupuncture also “works very well” for people who experience post-chemotherapy neuropathy. In fact, most cancer institutes have incorporated acupuncture as part of their treatment programs.
Acupuncture vs. Dry Needling: What’s the Difference?
Sometimes acupuncture is confused with dry needling, but they aren’t the same thing. Dr. Estadt shares that in dry needling, the needles are longer and placed based on myofascial trigger points, which are the same trigger points targeted in some cases when patients get a cortisone shot, for instance.
“Dry needling is the exact same thing without shooting in the cortisone,” says Dr. Estadt. “You needle the trigger point to get the muscle to twitch and release. Studies have shown that results are similar between dry needling and injection, which shows that the benefits come from inserting the needle into the muscle.”
This makes dry needling good for musculoskeletal complaints that involve a restriction in movement, such as frozen shoulder. But it’s also helpful if you’ve experienced trauma to the muscle, whether through a sports injury, a car accident, or due to a medical condition like arthritis.
Who Should Avoid Acupuncture?
Despite acupuncture’s many benefits, this treatment isn’t right for everyone. Dr. Estadt stresses that a proper case history and examination must be performed to determine if the patient is a candidate for acupuncture. Taking blood thinners or having recent joint replacement surgery might be contraindications for treatment.
Electroacupuncture, which involves adding electrical current to the needles, should be avoided by patients with electrically implanted devices (cardiac pacemakers, spinal cord stimulators, etc.). Some medical conditions require you to avoid acupuncture over certain regions of the body, like lymphedema, complex regional pain (CPRS), or cancer.
Combining Acupuncture and Chiropractic
While acupuncture and chiropractic services are two different treatments, they can be used together to potentially provide greater benefit. Acupuncture may even help when progress with chiropractic has stalled.
“I’ll have patients that I treat with chiropractic, and I hit a plateau with them,” says Dr. Estadt. “You alter your treatment plan and do acupuncture on them, and it gets them over that hump. You’ve released something that allows you to get past the sticking point.”
What to Expect
One concern that many have is, “Does acupuncture hurt?” Not if it’s done properly, says Dr. Estadt. Ancient Chinese proverbs describe it as “less than a mosquito bite.” You might feel a little bit of discomfort, but most patients find the experience relaxing.
The needles used for acupuncture are much smaller than those used for injections—or about the thickness of a hair. That allows them to enter the body without causing the same discomfort you might experience when getting a shot.
Each acupuncture session generally lasts between 15 and 30 minutes and you should begin to feel its benefits after just a few treatments. Talk to your chiropractor to learn what options exist for your medical condition or concerns.
Potential Side Effects
The risks of acupuncture treatment are minimal. The most common side effects are drowsiness, minor bleeding or bruising, or a temporary increase in symptoms. Dr. Estadt notes that some people feel more energetic after an acupuncture session.
Serious adverse side effects are rare. Fainting is also a rare occurrence following needling. This is the same response that causes people to faint at the sight of blood and is due to an overactive nervous system (vasovagal response). “I’ve only seen this once in my career,” says Dr. Estadt.
The risk of infection is low if you are receiving acupuncture anywhere in the Western hemisphere. The sterile needles are used only once and then discarded, says Dr. Estadt. This helps ensure patient safety.
How to Pick an Acupuncture Practitioner
If your chiropractor offers acupuncture, this is a good place to start. Otherwise, Dr. Estadt suggests that you “look for a practitioner that is licensed in your state and has experience treating your type of problem.” You can find an ACA chiropractor near you with the Find a Doctor tool on HandsDownBetter.org.
Christina DeBusk is a freelance contributor to Hands Down Better.
Reviewed by the ACA Editorial Advisory Board. The information in this post is for educational purposes. It is not a replacement for treatment or consultation with a healthcare professional. If you have specific questions, contact your doctor of chiropractic. To find an ACA chiropractor near you, click here. Please note, chiropractic is regulated by state law, and the scope of what chiropractors may treat may differ from state to state. Check with your state licensing board to learn more.
Ergonomic and movement strategies can improve posture and help prevent injuries.
Posture is the position in which we hold our bodies while standing, sitting, or lying down. Healthy posture is the correct alignment of body parts supported by the right amount of muscle tension against gravity. Our everyday movements and activities can affect this alignment and put stress on joints and muscles, sometimes resulting in pain and potentially permanent damage if left unchecked over time. Utilizing proper ergonomic and movement strategies can help prevent these problems.
Why is posture important?
We do not consciously maintain our posture; instead, certain muscles normally do it for us. Several muscle groups, including the hamstrings and large back muscles, are critically important in maintaining our posture. These postural muscles, along with others, when functioning properly, prevent the forces of gravity from pushing us over forward. Postural muscles also help maintain our balance while we move.
A healthy posture helps us stand, walk, sit, and lie in positions that place the least strain on supporting muscles and ligaments during movement and weight-bearing activities. Correct posture also:
Helps us keep bones and joints in correct alignment so that our muscles are used correctly, decreasing the abnormal wearing of joint surfaces that could result in degenerative arthritis and joint pain.
Reduces the stress on the ligaments holding the spinal joints together, minimizing the likelihood of injury.
Allows muscles to work more efficiently, allowing the body to use less energy and, therefore, preventing muscle fatigue.
Helps prevent muscle strain, overuse disorders, and even back and muscular pain.
What can affect my posture?
To maintain healthy posture, you need to have adequate and balanced muscle flexibility and strength, normal joint motion in the spine and other body regions, as well as efficient postural muscles that are balanced on both sides of the spine. In addition, you must recognize your postural and movement habits at home and in the workplace and work to improve them, if necessary.
Poor posture and poor movement patterns can lead to excessive strain on our postural muscles and may even cause them to relax when held in certain positions for long periods of time. You can typically see this in people who bend forward at the waist for a prolonged time in the workplace. Their postural muscles are more prone to injury and back pain.
Several contributing factors can put a strain on posture. The most common are stress, obesity, pregnancy, weak postural muscles, abnormally tight muscles, and high-heeled shoes. In addition, decreased flexibility, a poor work environment, incorrect working posture, and unhealthy sitting and standing habits can also contribute to poor body positioning, leading to pain or overuse injuries in some cases.
Can I improve my posture?
Awareness of your posture, along with an understanding of healthy movement strategies, will help you consciously correct yourself. Your doctor of chiropractic can further assist you by recommending exercises to strengthen your core postural muscles. He or she can also assist you with choosing better postures during your work or recreational activities, reducing your risk of injury.
Ergonomic Considerations
How we hold and move our bodies every day, even while doing something as simple as sitting at a desk or standing in place, can have an impact on our posture. Below are some general ergonomic tips to help reduce the chance of pain and injuries:
While sitting at a desk:
Keep your feet on the floor or on a footrest, if they don’t reach the floor.
Don’t cross your legs. Your ankles should be directly in front of your knees.
Keep a small gap between the back of your knees and the front of your seat.
Your knees should be at or below the level of your hips.
Adjust the backrest of your chair to support your low- and mid-back or use a back support.
Relax your shoulders and keep your forearms parallel to the ground.
Avoid sitting in the same position for long periods of time. Take breaks and move your body.
When standing:
Bear your weight primarily on the balls of your feet.
Keep your knees slightly bent.
Keep your feet about shoulder-width apart.
Let your arms hang naturally down the sides of the body.
Stand straight and tall with your shoulders pulled down and backward.
Tuck your stomach in.
Keep your head level. Your earlobes should be in line with your shoulders. Do not push your head forward, backward, or to the side.
Shift your weight from your toes to your heels, or one foot to the other, if you must stand for a long time.
When lying down in bed:
Find the mattress that is right for you. While a firm mattress is generally recommended, some people find that softer mattresses reduce their back pain. Your individual comfort should guide your choice.
Choose the right pillow, too. Special pillows are available to help with postural problems resulting from poor sleeping positions.
Avoid sleeping on your stomach.
Sleep on your side or back, which is often helpful for back pain. If you sleep on your side, place a pillow between your legs. If you sleep on your back, keep a pillow under your knees.
If you have a headache, you’re not alone. Nine out of 10 Americans suffer from headaches. Some are occasional, some frequent, some are dull and throbbing, and some cause debilitating pain and nausea. 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.
Research shows that spinal manipulation – one of the primary treatments provided by doctors of chiropractic – may be an effective treatment option for tension headaches and headaches that originate in the neck. A 2014 report in the Journal of Manipulative and Physiological Therapeutics (JMPT) found that interventions commonly used in chiropractic care improved outcomes for the treatment of acute and chronic neck pain and increased benefit was shown in several instances where a multimodal approach to neck pain had been used1. Also, a 2011 JMPT study found that chiropractic care, including spinal manipulation, can improve migraine and cervicogenic headaches.2
Headache Triggers
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. The remaining 95 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. Today, Americans engage in more sedentary activities than in the past, and more hours are spent in one fixed position or posture (such as sitting in front of a computer). 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 American Chiropractic Association (ACA) offers the following suggestions to prevent headaches:
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.
What Can a Doctor of Chiropractic Do?
Your doctor of chiropractic may do one or more of the following if you suffer from a primary headache:
Perform spinal manipulation or chiropractic adjustments to improve spinal function and alleviate the stress on your system.
Provide nutritional advice, recommending a change in diet and perhaps the addition of B complex vitamins.
Offer advice on posture, ergonomics (work postures), exercises and relaxation techniques. This advice should help to relieve the recurring joint irritation and tension in the muscles of the neck and upper back.
Doctors of chiropractic undergo extensive training to help their patients in many ways beyond just treatment for low back pain. They know how tension in the spine relates to problems in other parts of the body, and they can take steps to relieve those problems.
References:
1. Bryans R, Descarreaux M, Duranleau M, et al. Evidence based guidelines for the chiropractic treatment of adults with neck pain. J Manipulative Physiol Ther 2014; 37: 42-63. 2. Bryans R, Descarreaux M, Duranleau M, et al. Evidence based guidelines for the chiropractic treatment of adults with headache. J Manipulative Physiol Ther 2011; 34: 274-89.
In today’s age of health and fitness, more and more kids are involved in sporting activities. Although being part of a football, soccer or Little League team is an important rite of passage for many children, parents and their children could be overlooking the importance of proper nutrition and body-conditioning needed for preventing injuries on and off the playing field.
Without proper preparation, playing any sport can turn into a bad experience. There are structural and physical developmental issues that need to be taken into consideration before children undertake certain sports.
Highly competitive sports such as football, gymnastics and wrestling follow rigorous training schedules that can be potentially dangerous to an adolescent or teenager. The best advice for parents who have young athletes in the family is to help them prepare their bodies and to learn to protect themselves from sports related injuries before they happen.
“Proper warm up, stretching and weight-lifting exercises are essential for kids involved in sports, but many kids learn improper stretching or weight-lifting techniques, making them more susceptible to injury,” says Dr. Steve Horwitz, an ACA member from Silver Spring, Maryland, and former member of the U.S. Summer Olympic medical team. “Young athletes should begin with a slow jog as a general warm-up, followed by a sport-specific warm-up. They should then stretch all the major muscle groups.”
Proper nutrition and hydration are also extremely vital. While an ordinary person may need to drink eight to ten 8-ounce glasses of water each day, athletes need to drink even more than that for proper absorption. Breakfast should be the most important meal of the day. Also, eating a healthy meal two to four hours before a practice or a game and another within one to two hours after a game or practice allows for proper replenishment and refuels the body.
The following tips can help ensure your child does not miss a step when it comes to proper fitness, stretching, training and rest that the body needs to engage in sporting activities.
Encourage your child to:
Wear the proper equipment. Certain contact sports, such as football and hockey, can be dangerous if the equipment is not properly fitted. Make sure all equipment, including helmets, pads and shoes fit your child or adolescent. Talk to your child’s coach or trainer if the equipment is damaged.
Eat healthy meals. Make sure your young athlete is eating a well-balanced diet and does not skip meals. Avoid high-fat foods, such as candy bars and fast food. At home, provide fruit rather than cookies, and vegetables rather than potato chips.
Maintain a healthy weight. Certain sports, such as gymnastics, wrestling and figure skating, may require your young athlete to follow strict dietary rules. Be sure your child does not feel pressured into being too thin and that he/she understands that proper nutrition and caloric intake is needed for optimal performance and endurance.
Drink water. Hydration is a key element to optimal fitness. Teenage athletes should drink at least eight 8-ounce glasses of water a day. Younger athletes should drink five to eight 8-ounce glasses of water.
Avoid sugar-loaded, caffeinated and carbonated drinks. Sports drinks are a good source of replenishment for those kids engaged in long duration sports, such as track and field.
Follow a warm-up routine. Be sure your child or his/her coach includes a warm-up and stretching session before every practice, game or meet. A slow jog, jumping rope and/or lifting small weights reduces the risk of torn or ripped muscles. Flexibility is key when pushing to score that extra goal or make that critical play.
Take vitamins daily. A multi-vitamin and Vitamin C are good choices for the young athlete. Vitamin B and amino acids may help reduce the pain from contact sports. Thiamine can help promote healing. Also consider Vitamin A to strengthen scar tissue.
Avoid trendy supplements. Kids under the age of 18 should avoid the use of performance-enhancing supplements, such as creatine. Instead, they should ask their coach or trainer to include weekly weight training and body-conditioning sessions in their workout.
Get plenty of rest. Eight hours of sleep is ideal for the young athlete. Lack of sleep and rest can decrease performance. Sluggishness, irritability and loss of interest could indicate that your child is fatigued.
Chiropractic Care Can Help
Doctors of chiropractic are trained and licensed to treat the entire neuromusculoskeletal system and can provide advice on sports training, nutrition and injury prevention to young athletes.
However, headaches can on rare occasions be the warning sign of a potentially serious disorder that requires immediate medical attention. Potentially serious disorders that can produce 
