A women’s body goes through many changes during pregnancy. Biomechanical change of the body during pregnancy puts many stresses physically on mom’s body. Chiropractic care throughout pregnancy can relieve and even prevent commons discomforts. Undergoing chiropractic care is both safe and gentle. I work specifically with your pelvis throughout pregnancy restoring a state of balance and creating an environment for an easier, quicker, safer delivery. By reducing nervous system interference or stress your uterus can function at its maximum potential along with a reduction in those aches and pains you may be experiencing during pregnancy. I have received advanced training and am well-educated to treat a woman through her entire pregnancy. I am certified through the Academy of Chiropractic Family Practice (CACCP). In addition, I am Webster certified and can assist in reducing intra-utero constraints to assist baby to move into the optimal position, which is beneficial for mom and baby. I am here to help you have the pregnancy and delivery you desire!
By Chris Dockter, DC, CCEP
As a chiropractor I see patients dealing with back pain on a daily basis. Back pain is one of the most common and costly healthcare issues in the US. It is one of the most common reasons for missed work and the 2nd most common cause for a doctor’s visit in the U.S. It is the single leading cause of disability worldwide. “Most causes of back pain are mechanical or non-organic – meaning they are not caused by serious conditions, such as inflammatory arthritis, infection, fracture, or cancer.”(1)
In my clinic I see one of most common causes for people’s mechanical low back pain is improper bending and lifting technique. That’s right! There is a right way to bend over and a wrong way to bend over. I want to help as many people as possible not have to needlessly suffer with low back pain. So this blog is the 1st in a series designed to help you move better with less pain. There are many causes of low back pain so I will try to breakdown at least a few of the most common causes. The old saying, “Lift with your legs, not your back” is true. The best place to start is with the ground.
Many patients I work with have trouble keeping their feet flat on the ground while squatting or bending over to pick something up off the floor. Along with creating a smaller (more unstable) base it also shifts your knees forward in front of your toes changing your center of gravity and causing you to bend your knees at a much greater angle than necessary. Using the muscles in your backside will help you shift your hips back and keep your heels on the ground. Start by leaning her back on the wall with your feet 1-2 feet away from the wall and slide your back down the wall until your hips are as low as is comfortable. Squeeze the muscle in you backside and push yourself up while keeping your hips against the wall. This may be tough at first, but it will get easier with practice. Start easy with a quarter of the way down and gradually go deeper in sets of 10-20 reps. When sliding up and down the wall is easy. Step another step out so your back isn’t touching the wall and push your hips back until you “bump” your backside into the wall. These are called bump squats. Again, repeat in sets of 10-20 reps until you can comfortably sit your hips down to the same level as your knees while keeping your heels on the ground. Now you’re ready to squat in front of a chair or bench to do “box” squats. Welcome to the world of squatting!
Next time we’ll take a look at what to do if ankle pain or tightness if keeping those heels up in the air. Whether or not you have low back pain or not, learning to squat properly can improve your workouts (and with a few thousand reps) your health.
- Back Pain Facts & Statistics
We’ve all heard mom tell us to sit up straight at some point in our lives, but why? Correct posture allows the proper musculature to keep us erect, therefore, taking pressure off of the joints and ligaments in the spine, and bigger muscles in the body. It also helps to prevent increases in degenerative changes, inflammation, and muscle aches. Research shows that a person’s posture can be directly related to a person’s health. Think about that, we’ve all seen that hunched over person at the mall that can barely move; only to find out they are a mere 65 years old. We’ve also seen that older gentleman and woman tearing up the dance floor, and find out they are a young 85. What is the difference in those people, direct relation to their posture and how they hold themselves!! Remember, we age because our spine ages, not because we tallied another year on the calendar!!
When It comes to posture, there are a few things to consider. Looking at a person from a side view, notice how the ear, shoulder, hip, and front side of ankle all fall in line. The Shoulders are not rounded forward either, but in a pulled back and erect posture. From behind, notice that the ears, shoulders, hips, knees, and ankles are all level, with toes pointed straight ahead, and knees not bowing in or out.
by Travis Helmers, D.C.
by Dr. Melanie Dockter D.C., CACCP
Many infants and children develop high fevers with minor viral illnesses. Fever is an important part of the body’s defense against infection. Most bacteria and viruses that cause infections in people thrive best at 98.6 °F.1 The American Academy of Pediatrics describes that fever is not a disease, but a sign that your body is doing what it’s supposed to do to fight infection. They quote: “Fever is not an illness, rather, it is a symptom of sickness and is usually a positive sign that the body is fighting infection.”
It is more important to watch the behavior of your child versus the reading on the thermometer. If your child is drinking, urinating or responding well they can be monitored safely from home. The goal should be your child’s comfort, not reducing the fever. Fevers are safe and a natural way to control the body’s immune response. Sleep is more important than waking a child for his or her next medication dose.
There are many benefits of having a fever when a child or adult is experiencing flu-like symptoms. Many of these benefits help ward off the cause of the illness. Antibodies and white blood cells typically elevate in order to fight off the virus or bacteria. Therefore, lowering a fever with medications is not recommended. Medications can cause potential side effects including liver damage and stomach upset. Febrile lowering drugs can also mask your symptoms telling you to return to work or play before the body is ready. Medications may actually prolong the illness. A series of vaccine studies done at the University of Maryland concluded that aspirin and acetaminophen suppressed production of antibodies and increased cold symptoms, lengthening the time of infection. The current study compared the duration of illness in those who received the medication with those who did not and found that flu sufferers who took one of the anti-fever medications were sick an average of 3.5 days longer than people who did not take either of the drugs2.
However, there is a time and a place to seek medical attention. Necessity of intervention is recommended if there is presence of the following:
- Fever in an infant younger than 3 months (at any temperature)
- Fever above 102.2 degrees F in children between 3 months and 36 months, if they appear ill
- Anytime a fever rises over 104.5 degrees F
How to Help Break a Fever Naturally:
- Place lukewarm cloths on the back of infant/child neck, armpits, inner thighs. DO NOT submerge child in cold water. It will only create shivering and make the fever rise higher.
- Push fluids. Breastmilk and water are the best options. Avoid the sugary Gatorades and Powerades. Aim for at least eight ounces of water every two hours.
- Soak socks in apple cider vinegar. Ring out the socks and place on the feet.
- Lavender and frankincense are great essential oils and safe for child. Mix with coconut oil and rub on the spine and bottom of the feet.
- Dress in light clothing and give tepid baths. Epsom salt in the bath water can help alleviate muscle aches.
Get adjusted by your chiropractor. Chiropractors do not treat fevers. A chiropractor detects and corrects the vertebral subluxation complex. If there is restriction in vertebral segments this can cause interference with the nervous system. Therefore, maintaining or returning to a normal body temperature may be impaired. Once the proper chiropractic adjustment is given the body usually responds in a short period of time. This is not to say that a fever will break, as in some cases the fever will actually rise allowing the body to better fight off invading bacteria before returning to normal at a later period of time.3
- Kaneshiro, Neil. MD. Fever. MedlinePlus Medical Encyclopedia. January 29, 2010 http://www.nlm.nih.gov/medlineplus/ency/article/003090.htm. Accessed Feb. 21, 2012
- University of Maryland schools of medicine and pharmacy. Pharmacotherapy, December 2000; 20: 1417-1422
- Zell, Paul D.C. Fevers. International Chiropractic Pediatric Association. March/April 2001
Ever feel like you don’t want to cook because of the time spent in front of the stove? We’ve all been there. Fortunately there is a solution that can help you save time and that won’t leave you hungry. Meal prepping is a great way to save you from spending hours every single day in the kitchen. There are a few different ways to meal prep. A simple way to start out could be to pick a day (for me it is Sunday) and pick either a side dish or a main entrée that you can include and make many meals out of. For example; you may cook up a few chicken breasts and then over the course of a few days use them in different meals. This could include: chicken and rice, chicken and broccoli, chicken and a sweet potato. Whatever the mix, it will save you time having everything plotted out and just having to quickly throw in your protein or your side.
Not wanting to cook tends to lead to unhealthy food choices. Think about it, you had a long day; you get home and still have to cook. This may lead to you grabbing that frozen pizza or that tub of ice cream or worse, going out to eat! Eating out can be very expensive when you have to do it frequently. With prepping ahead of time, this will help you stay on track budget wise with fewer trips to your local burger joint.
It is just common sense that eating more healthy foods will help you feel better. Don’t believe me? Try eating clean for a week and then making a trip to McDonald’s for a Big Mac. You see, our bodies aren’t made to be hooked on over processed greasy foods. These foods are more of a convenience factor. It has been said you are what you eat, in my opinion this is somewhat true. With incorporating healthier foods into your daily diet, your body can get the nutrients it needs to run efficiently, but wait, there is more! With eating smaller portions more frequent throughout the day, your metabolism can increase and you can actually burn more calories. I invite you to try meal prepping. After all, our health is most important for us to be the best we can be!
Stay tuned for our upcoming blog on how to successfully meal prep.
by Dustin Holler, CPT