Saturday, February 15, 2014
Low Back “ON-THE-GO” Exercises (Part 2) | Olson Chiropractic Center | Yankton, SD
Low back pain (LBP) is a reality in most of our lives at one point or another.
It can range from being a “nag” to being totally disabling. Let’s look at some
exercises for the low back that can be done from a STANDING position so that
they can be: 1) Performed in public (without drawing too much attention) and 2)
Repeated every one to two hours with the objective to AVOID LBP from gradually
getting out of control (STOP the “vicious cycle” so LBP stays “self-managed”).
RULES: 1) DON’T do any exercise that creates SHARP pain; 2) Stay within
“reasonable” pain boundaries; 3) DO these multiple times a day WHEN you feel
tight, stiff, sore (take 10-30 sec. every hour rather than 15 min. twice a day).
STANDING LOW BACK EXERCISE OPTIONS:
1) STANDING HAMSTRING / GROIN STRETCH: 1) Place your heel on a chair/bench. 2)
Arch your low back until you feel a “draw” or pull in the back of the leg. 3)
Bend your ankle towards you – feel the pull in your calf). 4) If needed, bend
forwards or bend the support leg knee for additional stretch. 5) Hold for 3-10
seconds or until it feels loose. 6) ROTATE your body to the opposite side until
you feel the pull in your groin and hold 3-10 sec. 7) Switch legs!
2) STANDING BACK EXTENSIONS: 1) Place the backs of your hands on your low back.
2) Slowly arch the lower back over your hands – stop if you feel pinch/sharp
pain. 3) Release the pressure and re-apply multiple times. 4) Hold for 3-10
seconds or, until it feels loose. 5) REVERSE and bend over to touch your toes
and hold until you feel loose.
3) STANDING HIP FLEXOR STRETCH: 1) Stand straddled with one leg behind the
other. 2) Rotate your back leg hip forwards (try to line up the left with the
right so the pelvis is square). 3) Tuck in your pelvis (flatten the curve in the
low back). 4) Bend backwards until the pull in the groin increases. 5) Hold for
3-10 seconds or, until it feels “loose.” 6) REPEAT on the opposite side.
Remember, DO these MANY times a day (at least once every hour). We have many
others as well (ask us)!
We realize you have a choice in whom you consider for your health care provision
and we sincerely appreciate your trust in choosing our service for those needs.
If you, a friend, or family member requires care for back pain, we would be
honored to render our services. Visit http://www.olsonchiropracticcenter.com for more information.
Wednesday, January 15, 2014
Friday, January 3, 2014
What Kind of Headache Do I Have Part 2 | Olson Chiropratic Center | Yankton, SD
Last month, we discussed three types of headaches: Tension Headache (the most
common), Cluster Headaches (a vascular headache – less common, short duration
but REALLY painful), and Sinus Headaches. Migraine headaches were discussed the
month before last. In keeping with the theme, ONE more headache type will be
discussed: Rebound Headaches, followed by anti-inflammatory herbal remedies, and
finally, “Headache Triggers.”
Rebound headaches are the result of pain killer overuse. Of course, one would
think of pain killers like aspirin, acetaminophen (Tylenol), or ibuprofen
(Advil, Motrin, Nuprin, etc.) as well as many prescription drugs as being
“friendly” and commonly reached for when a headache or any other ache or pain
occurs. But, as the old saying goes, “…too much of a good thing can be bad!”
These culprits, instead of helping, can actually hurt you! One theory for the
cause of rebound headaches is that too much of these meds can cause the brain to
shift into an excited state that triggers the headache. Another theory is that
these headaches result from too sudden of a drop of the medicine in the
bloodstream, which would only occur if the medication was being taken at a high
dose for a relatively long period of time. According to the Migraine Research
Foundation, EVERY 10 SECONDS, someone in the United States goes to the emergency
room with a migraine or headache due to the intense pain, severe nausea or
dehydration, drug interactions, or side effects from headache medications! DON’T
BE ONE OF THEM!!!
As mentioned last month, PLEASE FIRST try an anti-inflammatory herb like ginger
(Zingiber officinale), turmeric (Curcuma longa), Feverfew, passionflower
(Passiflora alata), Peppermint (menthe piperita), ginko (ginko biloba), caffeine
(Coffea Arabica), black or green tea, Valerian (Valeriana officinalis),
Coriander Seed (Coriandrum sativum), Dong Quai (Angelica sinensis), Lavender Oil
(Lavandula angustifolia), Rosemary (Rosmarinus officinalis), Lime or Linden
(Tilia spp.), horseradish (Armoracia rusticana), honeysuckle (Lonicera
japonica), and more!
So what triggers headaches? Here are a few of the more commonly researched
triggers: weight [in females, a BMI of 30 (mild obesity) = 35% greater risk, and
BMI of 40 (“severe obesity”) = 80%]; personality (traits such as rigidity,
reserve, and obsessivity); “let-down” or weekend headaches (breaking your
routine, like staying in bed until noon); odors and fumes (e.g., fresh paint);
dehydration (drink water AND eat fruits / veggies to get more water); skipping
meals (hunger is a common trigger); physical exertion (certain sports like
running, weight lifting); too much caffeine (small amounts help, but too much
can trigger headaches); inactivity (sedentary lifestyles trigger – 30 min./day
cardio, 5x/week is ideal); sleep deprivation (those averaging six hours have
more frequent & severe headaches); and certain foods like red wine, beer, MSG,
chocolate, aged cheese, sauerkraut, and processed meats like pepperoni, ham, and
salami. Foods that can reduce headaches include those high in magnesium—spinach,
tofu, oat bran, barely, fish oil, olive oil, white beans, sunflower, and pumpkin
seeds. In addition to GOOD CHIROPRACTIC CARE, headache management requires a
multidimensional approach for best results!
We realize you have a choice in whom you consider for your health care provision
and we sincerely appreciate your trust in choosing our service for those needs.
If you, a friend, or family member requires care for headaches, we would be
honored to render our services. Visit www.olsonchiropracticcenter.com for more information.
Monday, December 23, 2013
Early Acupuncture Cartoon | Olson Chiropractic Center | Yankton SD
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