Beginner's Yoga Workshop

Join Deb Sampson at our Neenah office on Saturday, February 22nd for a Free Beginner's Yoga Workshop.  The Workshop is from 9am -11am at 1511 S. Commercial St, Neenah, WI 54956.  Register by calling 920-720-0660 or emailing schubbereschneenah@gmail.com.

Whether you want to relax, have a workout or get in touch with your spiritual side, there is a yoga class to suit you. In this two hour workshop we will spend time learning the most common poses offered up in yoga classes no matter what style you may choose. This is a great time to learn what yoga can offer you or deepen your practice with body alignment.

Cold Winter Running Preparation

                The month of January and February are historically the two coldest months in Northeast Wisconsin.  It’s smart to consider various ways to prepare for the weather, in order to avoid getting off of your training schedule for running, as you prepare for the Seroogy’s 15K race.  My intent for this article is to give you several strategies to stay comfortable, avoid hypothermia, and minimize your risk of injury resulting from slips and fall, nearby vehicle traffic, and running equipment factors.

·         Proper layering for colder conditions typically means utilizing 2-3 layers of clothing from head to toe and preparing for the weather as if it were approximately 10 degrees warmer than it actually is.  Layer #1 is your wicking layer to draw moisture away from the skin such as performance socks, tights, and performance underwear, long underwear and long-sleeve shirts.  Layer #2 is your optional insulating layer for colder days such as fleece, performance wool, and other new synthetics such as newer thermal technology built into base layers of pants and shirts (See examples at Fleet Feet).  Layer #3 is the shell layer to block wind and keep moisture out.  Look for waterproof and windproof pants, shirts or jackets, and gloves.  Consider waterproof running shoes to avoid moisture seeping in from melting snow and water on the roads.  Lastly don’t forget your moisture wicking winter hat, because approximately 40-50% of your body heat can escape through your head if you aren't wearing one.

·         Hydration is equally important in cold conditions as it is in hot conditions, because your body uses fluids to more effectively regulate your body temperature.  Dehydration is more common in winter because we are more prone to drinking less in the colder months, making you more prone to hypothermia.  One tip is to get your fluids, with or without electrolytes, well before you leave for your training run. Consider using warmer fluids such as hot tea, heated up chocolate milk or chocolate almond milk.

·         Use of select safety equipment may help you to avoid injury from surrounding vehicle traffic, and slips and falls from icy conditions.  Consider the newer YakTrax footwear technology that fastens on to your running shoes to gain better traction in the snow and icy conditions.  This technology helps to avoid common slips and falls from the use of running shoes with lower profile tread on the soles during winter running.  Another recommended equipment purchase to consider is a combination of a reflective vest, reflective arm or leg bands, and/or lights.  Winter drivers are not typically expecting to see runners on the side of the road if sidewalks or trails are unavailable for you to run on.  It’s important to give them warning through safety equipment and to be constantly of surrounding traffic.

                If it is dangerously cold out or running routes are snow covered from a recent snowstorm, be prepared to have an alternate workout day or two indoors with your preferred cardio workout to avoid getting off track with your training program.  Stay warm, become more hydrated, and focus on your safety to avoid injury during your winter running training program!

About the author of this article:

                Dr. Nathan Zachor, DC is a chiropractic provider at Schubbe Resch Chiropractic and Physical Therapy in Appleton.  He is board certified in both functional rehabilitation and chiropractic.  Dr. Zachor is certified in multiple soft tissue techniques to treat athletic injuries including Active Release Technique (ART), Graston Technique (GT), Kinesiotaping Technique (CKTP), and Cold Laser/Low Level Light Therapy.  He may be reached at Nathan.zachor@schubbeappleton.com or 920-738-0200 for any additional questions or concerns you may have related to the content of the above article or current health concerns.        

What To Do When The Pain Goes Away

Chiropractic care has been proven to be a very effective and efficient method to relieving life’s aches and pains.  The duration of care and the treatment times are often brief.  When the pain goes away, treatment often ends. 

What can a patient do “when the pain goes away”?

1. Posture – it’s important… Here are some helpful tips:

Standing – Using good posture is an easy way to maintain a healthy mind and body. When you practice correct posture, your body is in alignment with itself. This can alleviate common problems such as back or neck pain, headaches, and fatigue. Simply “think string”…Imagine a string is attached to the top of your head and it is pulling you gently up towards the ceiling. Visualization techniques like this can guide you to the proper posture position.

Sitting - If you sit for long hours, find a chair and work station that fits your body. The chair should allow your feet to touch the floor with your knees at a 90 degree angle. If this is not an option, try using a foot rest for support. With your lower back supported against the back of the seat or a lower back cushion, try to align your ears shoulders and hips in a straight line.  This will help you avoid slouching or leaning forward.  Adjust your chair forward or back so your elbows are at a 90 degree angle. If your elbows are too straight, you are too far back. If they are less than 90 degrees, you are sitting too close. Regardless, if you are too far away or too close, this will cause you to slouch.  Always, attempt to get out of your chair and move around for a few minutes for every 30 minutes you are sitting.

Sleeping - While you will not be able to consciously maintain a particular posture while sleeping, you can attempt the following: A firm mattress will help maintain proper back support. Sleeping on your back will help keep your shoulders and back aligned and comfortable. If you prefer sleeping on your side, try slipping a small, flat pillow between your knees to help keep your spine aligned and straight. Use a pillow to provide proper support and alignment for the head and shoulders. Don't overdo the pillows. Too many, and your head can be bent in an unnatural position. Whatever you do, avoid sleeping on your stomach. It is impossible to maintain good sleeping posture on your stomach.

2. Proper Body Mechanics and Lifting Techniques

When you are lifting, always attempt to bend at the knees and hips.  Not just the waist. Your back muscles are designed to stabilize your spine while your leg and pelvic muscles are designed to lift the weight.  Also, keep the objects close to your center of gravity. Another tip… if the object is heavy or awkward, ask for help.

3. Exercise – Flexibility / Strength / Cardiovascular

An all-around fitness program to enhance aerobic conditioning, muscular strength, flexibility and muscular endurance is a well known way to help prevent back and neck pain.  Programs can vary depending upon one’s fitness level, age and health.  In the event one has had a previous health concern, we recommend the program be designed by a trained professional.

4. Early Intervention with Chiropractic Care

Some patients rely on chiropractic care to help manage episodes of spinal problems. If you start to experience “warning signs” such as stiffness, achiness or twinges of pain, feel free to call for an appointment.  Early intervention typically shortens the duration of your condition and reduces the number of visits to get you pain free.

5. Chiropractic Wellness Care

Some patients have a chronic spinal condition that periodically turns into an acute problem. This leads to frustrating bouts of disability.  Often time’s regular chiropractic care can be integrated into this patient’s lifestyle to gain ongoing wellness without acute flare-ups. 

Our patients who have the once a month chiropractic appointment typically do the best.

How long you benefit from chiropractic care is always up to you.  

Schubbe Resch Chiropractic and Physical Therapy representatives can meet with you individually to educate you further on how to keep the pain away. Call 920-720-0660 (Neenah) or 920-738-0200 (Appleton) to schedule your appointment today.

Proper Nutrition for Exercise/Weight Loss or Maintenance

1. Drink lots of water-64 oz per day (eight glasses). Try to avoid
sweeteners, sweeten water with fresh berries or use lemon to
add flavor instead. Avoid both sweetened and diet soda, they do
not rehydrate and contain toxic chemicals. Drinking a glass of
water, tea, or broth 30 minutes before a meal has been shown to
promote weight loss.
2. Get quality lean protein in your diet. Egg protein, cottage cheese,
whey protein are most bioavailable (easiest for your body to
absorb). Beans are also an excellent source of both protein and
fiber. Protein is needed for your body to put on lean muscle. A
serving of protein is roughly the size of the palm of your hand.
3. Fiber-minimum of 25 grams per day for women, 38 for men. It is
important to get both water soluble fiber (ex-pectin in apples) and
insoluble (ex-fiber from wheat bran). Fiber enhances blood sugar
control, and keeps you feeling full to reduce the number of
calories you eat per day. Most people have to take a fiber
supplement to get this much fiber, start slowly, a 1-2 mg
supplement before meals and at bedtime, working up to 5 mg at
these times provides 20 mg fiber per day.
4. Eat plenty of fresh vegetables and fruits, 6-10 servings per day.
Fresh is best, but frozen is an option when fresh is not available.
Avoid canned fruit and vegetables which lose a lot of nutrients in
processing. Canned vegetables also contain a lot of sodium.
Liners of cans are also lined with BPA, a toxic chemical that has
been banned from baby bottles in the U.S. due to its toxicity.
5. Eliminate processed food from your diet, often full of chemicals,
fillers, refined sugar, and trans fats that promote weight gain and
make your heart less healthy. Be careful; the box may say “0 g
trans fat/serving” but if the label has “partially hydrogenated” in
the ingredients list, there is trans fat. Crackers, margarine,
cookies, boxed cake mixes often contain trans fats.
6. Reduce refined sugar intake (white sugar). Avoid artificial
sweeteners, with the exception of Stevia. You may use honey,
maple syrup, or agave syrup to sweeten drinks or food; these are
lower on the glycemic index so they do not cause a large increase
in your blood sugar.
7. To lose two pounds per week, you need to cut back by 500-1,000
kcal/day. Only drop those calories one week at a time. (For
example, a male who is eating 3000 kcal/day should go down to
2500 for the first week, then 2000 the next week.) Do not lower
your daily caloric intake below 1200 kcal per day, this promotes
muscle mass loss. There are lots of free online resources to track
what you are eating, the number of calories eaten, fat grams, etc.
One example is myfitnesspal.com
8. Low to moderate intensity exercise mobilizes fat. With moderate
intensity exercise, you are sweating, but still able to carry on a
conversation. You need a combination of
endurance/cardiovascular exercise (walking/biking etc) and
resistance exercise (bands, light weights) for weight loss and
maintenance of weight. Depending on the type of exercise, you
burn more calories for a few hours afterward. Resistance exercise
builds muscle mass to increase your metabolism.
9. If you are trying to lose weight, consider utilizing a quality meal
replacement once per day, such as Ultrameal. Be careful of the
ingredients in the meal replacement. No more than 200 calories
per shake, at least 15 grams of quality protein (whey or soy best),
and at least 3 grams of fiber per shake. Make sure it contains no
high fructose corn syrup or sucrose (table sugar). Fructose is fine
for a sweetener; this is the sugar derived from fruit and is lower
on the glycemic index. Avoid meal replacements with artificial
sugar as these often stimulate appetite and lead to weight gain.
10. Be wary of weight loss supplements, both with ephedrines and
ephedrine free. These do increase metabolism but also can lead
to tremors, high blood pressure, liver damage, and stroke.

Don't Let Your Pillow Keep You Awake

Rest and sleep are the body's chance to heal itself from the postural, physical, and nervous insults of the day. The use of some of the following pillows can improve the quality of rest and repair, allowing one to wake up more rested and ready to face another day.

Different Types of Pillows
It is important to note that not all pillows work well for everyone.  A short trial of one week should be enough time to decide whether or not the pillow is providing benefits.

• Knee Pillows - Side Sleeping -  using a traditional pillow either between the knees (when sleeping on the side) or below the knees (when sleeping on the back) can help alleviate strain on the lower back.  When sleeping on the side, bending the knees and placing a pillow between the knees prevents the knees from coming together and keeps the spine in the neutral position.  When there is no support between the legs, the upper leg rotates downward, pulling the pelvis, and distorting the natural curve of the spine.  Adding support between the knees can prevent back pain induced by these types of forces and allow the back to heal and rest while sleeping.  Usually a firm pillow between the knees works better than a softer pillow because it serves somewhat as a kickstand to keep the upper leg from rotating over the lower leg.
• Knee Pillows - Back Sleeping - when sleeping on the back, placing a pillow underneath the back of the knees helps reduce the load on the lower back.  Some people even prefer to have two pillows to elevate their knees higher.  With two or more pillows underneath the knees, the lumbar spine is flattened, putting less force on the facet joints of the spine.  This position is the best overall to help the back rest comfortably, and many people find that this is the only way they can sleep during a severe bout of back pain or while recovering from spine surgery.
• Body Pillows - a pillow that is as long as the body can serve several functions for people who prefer to sleep on their side as the top portion can be used to support the head and neck, while the bottom portion supports the knees and legs.  Some people find this more comfortable than using separate pillows for the head and knees.  In particular, women who are pregnant may find that a body pillow that provides added support for the abdominal area helps them rest comfortably.  Throwing the top leg over the body pillow while side sleeping should be avoided as this places a twisting force on the lower thoracic and lumbar spine.
• Neck Pillows - a pillow that is contoured to fill the spaces under the head and neck can be helpful for people with cervical spine problems.  Also called cervical pillows or orthopedic pillows, this type of pillow had a deeper depression where the head lies, and extra support under the neck.  People with cervical pain may favor these pillows, as they fill the hollow space created by the neck and help keep the neck in alignment with the spine.  Some orthopedic pillows tend to wear out after one or two years and may need replacing.

Using a variety of pillows for both comfort and support can make a big difference in alleviating or avoiding back pain and getting a good night's sleep.  For people with spinal disorders, the right type of support can be especially important in helping the spine rest comfortably.

For example, most down or feather pillows offer very little structural support compared to pillows filled with firmer materials.  People who suffer from moderate or sever spinal dis degeneration, spinal stenosis, myofascial pain, or trauma often seem to experience a more restful night's sleep with a firmer pillow.  Pillow filled with grain or buckwheat hulls are often effective for people with any of the above mentioned conditions.

Our offices sell a variety of different chiropractic pillows including the contoured pillows and the buckwheat pillows.  Ask your chiropractor if you would benefit from a specific pillow for your condition.

New Rules for Health Flexible Spending Accounts

Many Flex Plans have a "use it or lose it" rule which requires employees to spend the money in their account by the end of the year or they will lose it.  Some plans already have a "grace" period which allows carryover of unused monies for 2 1/2 months into the next year.  The IRS recently issued a new notice that permits employers to allow employees to carryover up to $500 for expenses in the next year.  A Health FSA cannot have both the $500 carryover and the grace period, so be sure to check with your employer to see which option they offer.

With deductibles resetting as of January 1st, some pre-planning can help you minimize your out of pocket medical costs.  If your deductible for 2013 is already met, be sure to schedule any needed medical treatment now.  Also, check your Health FSA balance to determine if you want to use the dollars in 2013 or if you want to carryover some money to 2014 to help meet new deductibles.  This new rule is helpful because it allows employees to save their FSA dollars for needed medical treatment rather than stocking up on items like eyeglasses at the end of the year so as not to lose their money.

Good Posture Can Help Reduce Back Pain

Correct posture is a simple but very important way to keep the many intricate structures in the back and spine healthy.  It is much more than cosmetic - good posture and back support are critical to reducing the incidence and levels of back pain and neck pain.  Back support is especially important for patients who spend many hours sitting in an office chair or standing throughout the day.

Guidelines to Improve Posture:

For correction of poor posture, it is important to determine where improvement is needed, such as when sitting in an office chair.  Next, patients must work on changing daily habits to correct those areas.  This effort will improve back support and over time help decrease back pain and neck pain.  It will take some effort and perseverance, and will seem a little unnatural at first.  It is typical to feel uncomfortable, and even feel a little taller, but over time the new posture will seem natural and more comfortable.

Sitting Posture for Office Chairs

• Be sure the back is aligned against the back of the office chair.  Avoid slouching or leaning forward, especially when tired from sitting in the office chair for long periods.
• For long term sitting, be sure the chair is ergonomically designed to properly support the back and that it is a custom fit.
• When sitting in an office chair at a desk, arms should be flexed at a 75 to 90 degree angle at the elbows.  If this is not the case, the office chair should be adjusted accordingly.
• Knees should be even with the hips or slightly higher when sitting in an office chair.

Tips for Improving Posture and Ergonomics

• Know the warning signs of back pain caused by poor ergonomics and posture.  Back pain may be the result of poor ergonomics and posture if the back pain is worse at certain times of the day or week (such as after a long day sitting in an office chair in front of a computer, but not during the weekend); pain that starts in the neck and moves downwards into the upper back, lower back and extremities; pain that goes away after switching positions while sitting or standing; sudden back pain that is experienced with a new job, a new office chair, or a new car; and/or back pain that comes and goes for months.
• Get up and move. As muscles tire, slouching. slumping, and other poor postures become more likely; this in turn puts extra pressure on the neck and back.  In order to maintain a relaxed yet supported posture, change positions frequently.  One way is to take a break from sitting in an office chair every half hour for 2 minutes in order to stretch, stand, and walk.

Our offices provide on site ergonomic assessments and workplace wellness programs.  If you are interested in finding out more about proper office chair set-up, contact our Appleton office at 920-738-0200 or our Neenah office at 920-720-0660.

Article content from Spine-Health.com