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A blog from Schubbe Resch Chiropractic and Physical Therapy.

Monday, April 17, 2017

Starting an Exercise Ball Program


Many treatment programs for low back pain incorporate use of an exercise ball (also called a stability or fitness ball) to strengthen the core muscles in the stomach and back that support the spine. Exercise ball exercises clearly work and have been adopted in non-rehabilitation exercise programs by athletes and fitness buffs looking to cross-train and strengthen their core muscles.
This article provides several simple steps to choose, get familiar with, and benefit from using an exercise ball on a regular basis.


Choosing the right exercise ball
Physical therapist, exercise trainers, chiropractors and other professionals have constructed several guidelines to use when selecting the proper exercise ball size.
When sitting upright on an exercise ball:
1.       Feet should be flat on the floor with an even weight distribution.
2.       Knees should be level or slightly lower than the pelvis – creating an angle of 90 degrees or slightly greater at the hips and knees (thighs parallel to ground or pointing down slightly).
3.       Pelvis, shoulders and ears should be in a vertical line; the body should not be leaning in any direction as a counter balance. Bouncing up and down lightly will usually produce this alignment.
Exercise balls generally come in five different diametrical sizes to be accordingly used by people of differing body compositions.
It is important to note that height alone is not the only factor in determining ball size. Because the exercise balls are flexible and offer resistance, weight is also an important factor.
A general guideline for height correspondence to diameter of exercise ball is as follows (assuming average body weight is proportional to height):
Ball diameter
Your height
45cm
5’ and under
55cm
5’1” -5’8”
65cm
5’9” -6’2”
75cm
6’3” -6’7”
85 cm
6’8” and taller

If body weight to height or larger than the average proportion, sitting on the exercise ball will compress it down more, so try using the next larger exercise ball size in order to maintain the 90-degree rule. Another factor to keep in mind is that most exercise ball sizes have some adjustability to them. If the angles at the hips and knees are much greater than 90 degrees, some air can be released to compensate and vice versa.
Bear in mind, releasing air from the exercise ball will cause it to lose air pressure. As the ball flattens out, this will actually make it more stable, as it has a larger contact area with the resisting surface and the body. This means that stabilizing and balancing exercises will become easier and will lose some effectiveness.
Exercise balls also lose pressure because of stretching from regular usuage. Therefore, as the ball ages, it may require further inflation. On the other hand, adding excessive air to the exercise ball will increase the difficulty of balancing and stabilizing, as the contact area decreases.

Starting an exercise ball program
Just siting on an exercise ball is active and requires the core body muscles to work to hold the body upright and balance on the ball. Until sitting on the exercise ball feels comfortable, it is often a good idea to not have the ball fully inflated;a slightly deflated exercise ball is more stable.
·         Sit in the center of the ball with both fee firmly on the ground about shoulder width apart, if this is difficult, than us a wider stance.
·         The knees should be in line over the ankles
·         Shoulders should be in line over the body (not hunching forward) and the head squarely over the next (not leaning forward).
One can easily sit on the exercise ball while working at a desk or computer workstation and use it as an alternative to a tradition office chair. Others prefer to sit on it while watching television. Whatever the use, sitting on an exercise ball as some point of the day is helpful to strengthen the core muscles that support the spine.
Beginning stretches

There are several stretches that are easy to do when starting to use an exercise ball. These stretching exercises help with proprioception, of the sense of the position or parts of the body relative to the rest of the body and with balance. Each of these stretches should be done slowly 8 to 12 times.
·         Move the hips from side-to- side. While sitting on the exercise ball (as described above) and keeping the knees still, move the hips gently from side to side. Pause for a second as the end of each sideways movement to allow for a gentle stretch.

·         Move hips from front – to –back. While keeping the knees still, place hands on the knees and rotate the hips forward by tucking the buttocks first under the pelvis and then push them out behind the pelvis. All the motion should be limited to the hip area, not the knees or chest. 

Monday, April 10, 2017

Does Stress Cause Back Pain?

Could my back pain be caused by stress?
No one would disagree that having back and neck pain causes stress, but what about the other way around? Could stress be the primary cause of back pain?

How does stress cause back pain?
There are a variety of theories about the causes of stress related back pain. Importantly, the overriding tenet in all of these theories is that psychological and emotional factors cause some type of physical change resulting in the back pain.
In most theories of stress related back pain, the pain cycle continues and is exacerbated as the pain leads to the patient becoming timid and anxious about daily activities. The pain cycle is characterized by:

                The patient becomes unnecessarily limited in many functions of daily life, as well as leisure activities
                This decrease in activities is due to the patient’s fear of the pain and injury
                This fear may be made worse by admonitions from doctors (and/or family and friends) to “ take it easy” due to some structural diagnosis (which may actually have nothing to do with the back pain)
                The limitations in movement and activity lead to physical reconditioning and muscle weakening, which in turn leads to more back pain

Of course, this cycle results in more pain, more fear, and more physical de-conditioning along with other reactions such as social isolation, depression and anxiety.

The diagnosis of stress related back pain.
The diagnosis of stress related back pain is often made by a through medical history and physical exam. Patients must be cautious in trying to self diagnose stress related back pain, as there may be a serious medical condition (such as a spinal tumor or infection) causing the pain. A good medical examination can usually rule out the more serious structural causes of back pain in a great majority of patients.

For cases of stress-related back pain, the history of onset of back pain is often quite variable. The pain may start with an identifiable incident or it may start insidiously. For instance, it is not uncommon for the pain to start with an incident such as a lower back sprain or strain, only to have it continue as the result of emotional factors long after the injury has healed.
In many cases there may be MRI findings such as a “disc bulge” or “degenerative disc disease” when stress-related back pain is the actual culprit. In theses instances, the MRI findings are not clinically significant and ultimately determined not to be the cause of the pain.
The overall characteristics of stress related back pain include symptoms such as: back pain and or neck pain, diffuse muscle aches, muscle tender points, sleep disturbance and fatigue, in many stress- related back pain cases, patients complain of the pain “moving forward”
In general, symptoms of stress related back pain are similar to those of fibromyalgia. 

Treatments for stress-related back pain.
The multidisciplinary approach to treating stress related back pain includes evaluation of physical,emotional cognitive and environmental factors in all types of back pain problems and develops treatments for each aspect. Thus the multidisciplinary formulation will look at the relative contributions of the following  factors :
                      physical including de-condition and weak muscles, nerve irritation, etc
                      emotional including depression, anxiety, anger ,etc
                      cognitive such as negative thoughts, pessimism, hopelessness, etc.
                      environmental such as loss of job, financial problems, etc.

This approach then develops a treatment program based upon how much each factor is thought to be influencing the pain. A mulch-disciplinary program may include such treatments as:
                      treating the physical factors using stretches and exercises recommended by you chiropractor
                      treating the physical and emotional factors through appropriate medications (often including anti-depressants or muscle relaxants)
                      treating the emotional and cognitive factors through psychological pain management techniques and biofeedback


The idea of multidisciplinary treatment of back pain has been around for at least 25 years. It has been shown to be quite successful; although, the key factor in treatment outcome is the motivation of the patient to complete a rehabilitation approach.

Monday, March 27, 2017

Preventative Chiropractic Maintenance Care


Here is a question I get weekly, if not daily in my practice… Trust me, being in practice for 26 years, I have had many great questions.

Here is the question…

“Hey Doc, why does this back pain keep coming back?” 

My typical response is: well, there are lifestyle activities that may contribute or help prevent relapses:

1.      Posture
2.      Body Mechanics
3.      Regular Exercise
4.      Nutrition and Hydration
5.      Sleep

I then remind my patients, that those lifestyle decisions are “FREE”. 

Many patients do all of those lifestyle activities very well, some not so much.  Regardless, relapses tend to continue. 

So, let’s talk about the next step - Preventative Chiropractic Maintenance Care
Chiropractic maintenance care is treatment received in order to prevent future pain or health problems, prevent a relapse, and to improve quality of life.  Maintenance care is elective, so that means that the choice is yours!! 

When it comes to receiving chiropractic care, patients can be divided into three groups. 

1.      The first group of patient’s recognizes the benefit of preventative care early on and elects to receive maintenance care after they are helped through their first episode of pain.  These patients take a proactive stance on their health.

2.      The next group of patients may decide that after experiencing three or four flare-ups of pain that they would rather not let their condition to get to that point again! They realize that they do not experience as much pain (or as many health problems) when they receive chiropractic care every 4-6 weeks (for example); regardless if they are experiencing pain at that point or not.

3.      The third group of patients never elects to receive maintenance care and typically stops care once they are feeling better.  They usually reserve going to the chiropractor only when they are in severe pain or when they are experiencing a crisis.  These patients take a reactive stance on health care.  While there is nothing wrong with this approach, it does limit the number of benefits that chiropractic care can provide.  They use chiropractic for pain relief only.  


With all this being said, it is still the patient's decision to receive maintenance care.  We cannot, nor do we desire to force anyone into receiving treatment that they do not want.  We let our patients benefit from chiropractic as long as they want.  However, our job is to educate patients on all treatment options so that they can make an informed decision about their health care.

Research shows that regular chiropractic treatment can prevent degenerative changes ("arthritis") from developing.  There are many other benefits that patients report (anecdotal evidence) from receiving chiropractic care on an occasional basis, even if they are experiencing little to no pain. They are as follows:

1.      Better sleep quality - many patients sleep longer and more soundly after an adjustment.

2.      Fewer muscle spasms and numbness - normal moving spinal joints improves muscle and nerve function.

3.      Better athletic performance- symmetrical joint movement ensures that muscles do not have to strain in order to move a joint.  Many elite athletes promoted regular chiropractic care during the peak of their career: Aaron Rodgers, Tom Brady, Michael Jordan, Tiger Woods, Jerry Rice and Joe Montana to name just a few.

4.      Fewer headaches- many report less frequent headaches and migraines and if experienced, they are usually less severe.

5.      Less need for medication- Many chiropractic patients report using less medication after starting care. (Especially pain medication!)

6.      Fewer medical doctor & hospital visits- many of our maintenance patients consider us as the primary resource to manage many common musculoskeletal ailments.  Our Schubbe Resch chiropractors treat all the joints and muscles in the body. If more care is needed, a referral can be made when necessary. 

7.      Easier to Breathe- patients often report that after an adjustment they can take a deep breath again.  Mobilizing the mid back and ribs allows for as much as a 30% increase in lung capacity. Asthmatic patients often find that they have fewer attacks and use less medication when under chiropractic care.

8.      Better circulation- Older patients or sedentary patients report feeling like they have better circulation after receiving treatment

9.      Fewer Surgeries- I wish I could document how many patients have dodged a lower back or neck surgery as a result of regular chiropractic care.  Having said that, how many surgeries have occurred due to a decision not to have regular chiropractic care.  It’s like taking vitamins; we will never know what regular positive lifestyle decisions prevent…

     Fewer Health Care Costs- Let’s face it, medical care is expensive.  Being unhealthy is expensive.  Patients are facing higher insurance costs than ever.  High deductibles and co-pays are now the norm.  Relatively speaking, ethical quality chiropractic care is very affordable.  Maintaining your health and preventing future health conditions will save you money and improve the quality of your life.

As you can see, there are many benefits of receiving chiropractic care on a maintenance schedule.  However, the decision to receive preventative maintenance is always up to the patient.  Whatever you decide, we'll respect that decision.
Insurance companies may or may not cover chiropractic maintenance care.  It depends on your insurance plan and your diagnosis.  In the event your insurance does not cover maintenance, both Schubbe Resch offices have “Day of Service Payment Plans” to help make the care affordable.


Please consider Preventative Chiropractic Maintenance Care

Thursday, October 27, 2016

New Products at the Appleton Office

The Appleton office is now carrying the following supplements:

Ortho-Biotic is a new probiotic supplement that does not need to be refrigerated.


Ortho-Mega is a burp free fish oil supplement




Wednesday, September 28, 2016

Damascus Road Exodus Backpacks

The Appleton office, in partnership with massage therapist Michelle Schrieber, will be collecting supplies to fill backpacks for victims of sex trafficking. Donations may be dropped off at the Appleton office throughout the month of October.

Donors may enter their name in a drawing for an hour long massage with Michelle.  Four donors will be eligible for the free massage.

The following are items that are needed for the backpacks.  Please make sure that all of the items are new:

Sweat pants, Yoga pants
Sweat shirts
Underwear
Flip Flops
Tissues
Deodorant
Note Cards
Bottled water/Gatorade
NT Bibles
Dental Floss
Toothbrush/Toothpaste
Small notebook/pen
Small mirror
Razors
T-shirts
Socks
Sport Bras
Hair brushes/combs/ties
Shampoo/conditioner
Feminine products
Makeup remover
Hand sanitizer
Chapstick/lipgloss
Nail file/clear polish
Packs of gum
Snacks/Granola bars

Thank you in advance for your consideration!

CranialSacral Therapy

Everyday, you endure stresses and strains and your body absorbs them. But your body can only handle so much tension before the tissues begin to tighten and potentially affect the brain and spinal cord.

CranioSacral Therapy releases those tensions to allow the entire body to relax and self-correct. Using a gentle touch – starting with about the weight of a nickel – practitioners evaluate your internal environment. Then they use distinctive light-touch techniques to release any restrictions they find.

By feeling the central nervous system to perform at its best, CranioSacral Therapy naturally eliminates pain and stress, strengthens your resistance to disease, and enhances your health and well-being.

And because it’s so gentle, CranioSacral Therapy can be effective for all ages, from newborns to elders.

CranioSacral Therapy improves your body’s ability to take better care of you. It helps relieve a full spectrum of pain, illness and dysfunction, including:
Migraines and Headaches
Chronic neck and back pain
Stress and tension-related disorders
Brain and spinal cord injuries
Chronic fatigue
Fibromyalgia
TMJ Syndrome
Scoliosis
Central Nervous System Disorders
Learning Disabilities
ADD/ADHD
Post-Traumatic Stress Disorder
Orthopedic problems
And many other conditions

What can I expect from a session?
A typical CranioSacral Therapy session takes place in a quiet, private setting. You remain fully clothed as you relax on a comfortable, padded table.

Your therapist begins by gently touching various parts of your body to monitor the rhythm of the fluid that is flowing around your central nervous system.

By carefully listening with the hands to locate areas of weak fluid flow or tissue motion, your practitioner can trace those areas of weakness through the body to the original source of dysfunction.

Delicate manual techniques are then used to release those problem areas and improve the form and function of your central nervous system.

A CranioSacral Therapy session can last up to an hour or more. It can be used alone or integrated with other therapies to create powerful effects. What you experience from your own session is highly individual. The sessions are generally deep relaxing, creating feelings of warmth or gentle pulsing in the area the therapist is working on.

Ruth Ann Mahony at our Neenah clinic is a fully trained and experienced CranioSacral Therapy Practitioner. Schedule your appointment today by calling Ruth Ann directly at (480) 495-8260.

Tuesday, August 30, 2016

Supplements for Children

With the kids heading back to school and cold and flu season approaching, let us help you support your children's immune system naturally! Our offices recommend and offer the following children's supplements:


Suppys Multi - Neenah office - Children's Chewable Orange Sherbet Tablets. Suppys is the most powerful kids chewable vitamin that tastes like a sweet and sour treat. 2,000 IU’s of D3, organic veggies and sugar, gluten and dairy free 




Ultra Flora Children’s - Neenah and Appleton offices - UltraFlora Children’s provides a proprietary blend of highly viable, pure strains of “friendly” bacteria that have been clinically shown to support immune health . This delicious, naturally grape flavored chewable formula is backed by the Metagenics ID Guarantee for purity, clinical reliability, and predicted safety via scientific identification of strains with established health benefits.


Nordic Naturals - Appleton office - Rich in vitamins, minerals, and antioxidants, this delicious sweet and sour citrus multivitamin supports good nutrition and wellness as part of a healthy diet. Each serving provides your growing child with ten of the most essential nutrients, including zinc and vitamins A, C, D3 and E. With their great taste and nutritional value, the benefits of Nordic Berries extend from childhood through the teen years and into adulthood.  For all ages to enjoy!


D-Hist Jr.- Appleton office -  is a great-tasting, chewable tablet that includes a targeted blend of flavonoids, antioxidants, proteolytic enzymes and botanicals designed to provide comprehensive support for children with seasonal challenges caused by common environmental allergens. D-Hist Jr. includes quercetin, a powerful flavonoid to support healthy histamine levels. It supplies bromelain to enhance the absorption of quercetin and to support mucosal tissue health and stinging nettles leaf to balance hyper-immune response. N-acetyl cysteine clears the airways by promoting normal viscosity of mucus. This unique nutritional combination safely promotes healthy nasal and sinus passages for children with elevated histamine and respiratory irritation.


Feel free to ask any our providers if you are interested in these supplements for your children. Our offices only carry high quality supplements that dissolve quickly in your system so the full benefit of the supplement is received.  Many supplements offered by area drug stores and grocery stores do not meet those standards.