Shoveling Alert!

Proper technique for pain free snow removal ahead!

Ergonomics and proper lifting technique for snow removal are very important for avoiding injury and low back aggravation.

First and foremost, if you have access to or have a neighbor with a snow blower, please use it.   It will save both your back and time when it comes to snow removal.

If you don’t have access to a snow blower, here are some things to keep in mind when shoveling:

1.       Shoveling is exercise, prepare accordingly (Warm up, don’t overdo it, listen to your body, etc.)

2.       Take breaks as needed and break the job up over time.

3.       Keep your core lightly engaged (squeezed) to help stabilize the spine.

4.       Shoveling is LIFTING and lifting requires proper ergonomics

5.       Bend at the waist and hips, your legs are much stronger than your low back.

6.       Avoid throwing the snow far distances and use more of a push method.

7.       If your low back starts to become tight and bothersome, stop and rest.

8.       If you notice discomfort upon waking the next morning you may have over done it and could benefit from a chiropractic adjustment to stop further aggravation.

Happy shoveling!

Will Curtis DC

June 20 at 10:16 AM · 

Yesterday I made my first attempt at "No Sit Tuesday". Driving in the car was tough to say the least. (No I didn't stand in the car.) What I did do however, was stand all day at work and then perform all my normal duties that would require sitting at a desk or doing notes in the seated position, standing. Fortunately I am blessed with a very active job but what I didn't realize is how much I do end up sitting throughout the day.

I CHALLENGE you👉 to choose to perform one activity today that you would normally do sitting and stand instead.

Sitting in a nutshell contributes to:

1) Shortened (tight) hip flexors

2) Deactivated (Weak/turned off) gluteus musculature 

3) Increased lumbar intradiscal pressure

4) Increased incidence of pelvic/lumbar misalignment

Our bodies are creatures of habit just like our minds, they don't like change. If you sit all day, your body thinks that is it's normal position and then 👆 happens.

Give "No Sit Tuesday" a try and for extra credit mix in some hip flexor stretching and glute activation exercises throughout your day.

Also, Follow/Friend request Will Curtis DC on Facebook for more helpful lifestlyes tips.

As always,
A body in motion, stays in motion

Bird Dog

Glute Bridge

Hip Flexor Stretch

Postural Reset Seminars

What are Upper Crossed Syndrome and Lower Crossed Syndrome?

Join Dr. Will Curtis on Thursday, March 15th and Thursday, March 29th to learn about two of the most common postural related syndromes affecting people today.  Dr. Curtis will be presenting a two part series discussing the causes of Upper Crossed Syndrome (UCS) and Lower Crossed Syndrome (LCS).  He will break down the causes of these two syndromes, demonstrate his favorite exercises/stretches for each issue, and discuss treatment protocols.  There is no need for any scientific background or knowledge as seminar will focus on easy to understand terms and descriptions.

The whole family is welcome and everyone can benefit from this information - especially teenagers who are constantly on their cellphones! The talks begin at 5:30 and will last 30-45 minutes with time for questions at the end.  This is also a great opportunity to learn more about chiropractic!

Seminar highlights and benefits:

• Learn the most common posture related mistakes people make each and every day
• Stop dealing with constant low grade pain
• End the daily headaches
• Decrease muscle tension and tightness
• Increase range of motion
• Learn the proper exercises and stretches for the upper and lower back that will help you lead a more healthy, pain free life.
• Learn how to RESET your posture

You can sign up for one or both of these free seminars by calling 920-738-0200, emailing patientservices@schubbeappleton.com or registering online here

Lumbar Disc Degeneration

Lumbar disc degeneration is exceptionally common. It affects up to 16% of 20-year olds with an age-related progression involving 80% of patients over age 40, and 98% of those over 70.

There are many factors at play when it comes to lumbar disc degeneration and each person is unique. Genetics play a large role in the progression of disc degeneration as well as activity level, nutrition, biomechanical stressors and posture. Proper joint motion throughout the spine is essential for maintaining disc health and mitigating disc degeneration. So what can you do today to help yourself move better, feel better and help mitigate lumbar disc degeneration?

First and foremost get adjusted!

·         Proper joint motion throughout the spine is essential for nutrient diffusion and mitigating age-related degenerative changes

Eat right!

·         Providing the discs with the proper building blocks necessary to maintain height and fluid is very important (Examples: Increasing Omega-3 fatty acids, Vitamin C and glucosamine sulfate)

Get up and Move!

·         If you work at a desk or are sedentary most of your day, positional changes every hour along with light stretching can help increase blood flow and provide the motion necessary for nutrient diffuse into your discs.

Dr. Will would love to help you reach all your health goals as well as maintain and perform at your highest ability. Weather that means helping you achieve performance goals as an athlete or just having the ability to bend all the way over to get your socks on in the morning! 

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. 

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.

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

Free Foam Rolling and Soft Tissue Technique Workshop

Dr. Nathan Zachor will be demonstrating the use of the foam roller and various soft tissue techniques in a FREE workshop on Thursday, April 30th.  The workshop will be from 5:30 to 6:15 pm at 2200 S. Kensington Dr in Appleton.  Participants are encouraged to wear comfortable clothing as they will be on the floor practicing the techniques.

The workshop is offered at no charge, but there will be a nominal fee if a foam roller is purchased.

Foam rolling and soft tissue techniques are great ways to relieve sore muscles, treat trigger points, and maintain muscle elasticity.

You may register for the workshop online, or by calling 920-738-0200.

10 Tips for Improving Posture & Ergonomics

Over time, poor posture may be caused by habits from everyday activities such as sitting in office chairs, staring at the computer, cradling a cell phone, carrying a purse, driving, prolonged standing, caring for small children, or even sleeping.  The following guidelines suggest ways to improve posture and ergonomics, especially for people who work sitting in an office char for most of the day.

1. Identify Warning Signs - Back pain may be the result of poor ergonomics and posture if the pain worse at certain times of the day or week; the pain starts in the neck and moves downwards into the upper back, lower back and extremities; pain that goes away after switching positions; onset of back pain with a new job, new office chair, or new car; and/or back pain that comes and goes for months.
2. Sitting or Standing, Keep the Body in Alignment - When standing, distribute body weight evenly to the front, back, and sides of the feet.  While sitting in an office chair, take advantage of the chair's features.  Sit up straight and align the ears, shoulders, and hips in one vertical line.  Any prolonged sitting position, even a good one, can be tiring.
3. Get Up and Move - As muscles tire, slouching, slumping, and other poor postures become more likely.  This is turn puts extra pressure on the neck and back. In order to maintain a relaxed yet supported posture, change positions frequently.
4. Use Supportive "Props" or Ergonomic Office Chairs - Supportive ergonomic props can take the strain and load of o the spine.  Ergonomic office chairs or chairs with an adjustable back support can be used at work.  Footrests, portable lumbar back supports, or even a towel or small pillow can be used while sitting in an office chair, on soft furniture, or while driving.
5. Be Aware of Posture in Everyday Settings - Becoming aware of posture and ergonomics at work, home, and play is a vital step towards instilling good posture and ergonomic techniques.  This includes making conscious connections between episodes of back pain and specific situations where poor posture or ergonomics may be the root cause of your pain.
6. Exercise Promotes Good Posture - Regular exercise such as walking, swimming, or bicycling will help the body star aerobically conditioned, while specific strengthening exercises will help the muscles surrounding the back to stay strong.  These benefits of exercise promote good posture, which will in turn further help condition muscles and prevent injury.
7. Wear Supportive Footwear - Avoid regularly wearing high heeled shoes which can affect the body's center of gravity.  When standing for long periods of time, propping a leg up on a foot rest, wearing supportive shoe orthotics, or placing a rubber mat on the floor can improve comfort.
8. Remember Good Posture and Ergonomics When in Motion - Simply walking, lifting heavy materials, holding a telephone, and typing are all moving activities that require attention to ergonomics and posture.  It is important to maintain good posture even while moving to avoid injury, walking tall with shoulders back for example.  Back injuries are especially common while twisting and/or lifting and often occur because of awkward movement and control of upper body weight alone.
9. Create Ergonomic Environments and Work Spaces - it does require a small investment of time to personalize the workspace, home, and car, but the payoff will be worth it.  Undue strain will be placed on the structures of the spine unless the office chair, desk, keyboard, and computer screen are correctly positioned.
10. Avoid Overprotecting  Posture - remember that it is important to maintain an overall relaxed posture.  Avoid restricting movements by clenching muscles or adopting an unnatural, stiff posture.  For individuals who already have some back or neck pain, it is a natural tendency to limit movements to avoid provoking increased pain.

The above changes are relatively easy to make and will pay off in terms of a healthier spine and less pain and stiffness over time.

From Spine-Health.com

Free Hydration Stations

Fleet Feet Sports Fox Valley Invites Trail Users to Stay Hydrated

Appleton, WI—In partnership with the City of Appleton and Appleton Parks, Recreation, & Facilities Management, Fleet Feet Sports Fox Valley is once again offering free hydration stations to all users of the Apple Creek Trail. A new location on the Newberry Trail has also been added.

Saturday, May 3 marked the start of two summer-long Saturday morning hydration stations that will be available near the intersection of Ballard Road and Evergreen Drive and at the bottom of the hill near the Banta Bowl, underneath the College Ave Bridge. The hydration stations will be available 6:30AM until 10:30AM through September 27, 2014. All walkers, cyclists, runners, and passers-by are welcome and encouraged to take advantage of the hydration station.

Says Fleet Feet Sports Fox Valley co-Operator Leah Schapiro, “We got such great feedback from trail users last summer, we were more than happy to expand our involvement for 2014. The City of Appleton has been a great partner to work with and it allows us to encourage the community to take advantage of the amazing trail system offered here in the Fox Valley.” Leah also reminds outdoor enthusiasts that, “thirst is not an indicator of dehydration. Once you are thirsty, you are already low on fluids. If the summer is as hot as the winter was cold, we hope people will plan their routes accordingly and take advantage of the opportunity to stay hydrated.”

Users of Newberry Trail are reminded of the construction activities that will impact the trail in 2014. The segment of Newberry Trail in Telulah Park will be closed as the new Newberry Street extension is completed and a new parking lot and skate park are constructed in Telulah Park. The segment of Newberry Trail between Lawe Street and E. South River Street will also be closed from April through July as the City of Appleton repairs the retaining wall near the corner of Olde Oneida Street and E. South River Street. This segment of the trail will also be re-surfaced while it is closed for the retaining wall work. 

About Fleet Feet Sports Fox Valley

Fleet Feet Sports is a locally owned and operated National Franchise specializing in walking, running, workout gear, and training programs. At Fleet Feet Sports Fox Valley you will find a welcoming environment and unprecedented customer service that is the cornerstone of health and wellness in the community. Our mission is to educate, empower, and motivate individuals by providing consistent information, engaging programs, and effective tools to assist individuals in achieving their fitness goals. Whether you walk, run, exercise or simply need advice and motivation to lead an active or pain-free lifestyle, the expert team at Fleet Feet Sports can help.

For more information about the program, visit us online at: www.fleetfeetfoxvalley.com

Dr. Nathan Zachor offers free injury assessments at Fleet Feet the 4th Thursday of each month.  See the Fleet Feet website for more information.

Excellent Quote from Book Titled "Against the Grain"

I came across this quote recently as I started reading my next health book titled "Against the Grain" by David Perlmutter, MD.  This quote reminded me about the value that doctors of chiropractic place on a wellness lifestyle of exercise and nutrition, good habits, and preventative and maintenance care to keep the body working at the most optimal level possible.

"Maintaining order rather than correcting disorder is the ultimate principle of wisdom.  To cure disease after it has appeared is like digging a well when one feels thirsty, or forging weapons after the war has already begun."                                            

-Nei Jing, 2nd Century BC

When you apply this quote to the concept of maintaining order in the realm of one's individual health, it is much easier to maintain general and musculoskeletal health, in comparison with the difficult task of restoring and correcting it.

Why I Became a Doctor of Chiropractic - Part 2

Though I had already entered my training to become a doctor of chiropractic in January 2000, I continued to be amazed at the new ways in which I benefited from chiropractic treatment as a patient.

During my class training in rehabilitation and manipulation techniques for the extremities (arms and legs), I fully recovered from a chronic tennis elbow injury after 1-2 mobilizations to the left elbow joint and 1-2 soft tissue sessions to break up the scar tissue in the local tendons surrounding the elbow joint.  The chronic pain that remained for 2 full years of competitive tennnis during middle school, led me to my decision to turn down a full scholarship to a prep high school in the Twin Cities to play tennis for my freshman year of high school. I was ranked in the top 20 for junior tennis players in the Twin Cities region at the time from playing local tournaments.   However, after taking the maximum dosage of ibuprofren each day for two solid years, I gave up playing tennis competitively due to the constant pain in my left elbow that resulted from the cumulative impact of playing tennis. Today, I am able to play competitive tennis with friends and family without experiencing this once debilitating left elbow pain.

The other concern that arose during my chiropractic training years was a diagnosis of "reactive airway disease" that was confirmed from new cutting-edge respiratory testing at a local hospital in the Twin Cities. I was prescribed a steroid inhaler and told that this was a chronic condition that I would have to learn to manage to deal with the rest of my life. I was aware from my training in chiropractic that it had been regularly reported that patients who received chiropractic manipulation in the neck and upper back frequently reported improved respiratory function and sometimes reversal of respiratory symtoms. After seeking assistance from our student health clinic and receiving a short course of manipulation in the neck and upper back, I was able to discontinue my inhaler and return to running in hot or cold conditions without requiring the use of my inhaler. I have not had to utilize an inhaler to this day. What was even more impressive is that the student intern was able to show the improved respiratory function with pre and post treatment V02 max testing.

My experience as a chiropractic patient has taught me that doctors of chiropractic are gifted with an ability to easy pain and suffering from spine and extremity conditions quickly and cost-effectively, and are able to address many systemic problems with nutrition and lifestyle changes in order to create health and wellness for many non-musculoskeletal issues.

Sitting Hurts Your Health

We have always been told that it is good to get up and stretch if you sit at a desk, fly in a plane, or drive in a car for prolonged periods.  However, recent statistics are adding up to suggest that sitting is very detrimental to an individual's personal health!

Being sedentary (sitting) has been linked to:

• 49% greater risk of dying early.
• 112% increase in type 2 diabetes risk.
• 147% increase in cardiovascular disease risk.

Sitting down:

• Drops your calorie consumption to 1 cal. per minute the moment you sit.
• Causes a 90% drop in enzyme activity that helps to break down fat.
• Shuts off electrical activity in the leg muscles.

The average American reports spending:

• 2.8 hours/day watching TV
• 9.3 hours/day sitting
• 7.7 hours/day sleeping

NEAT (Non-exercise activity thermogenesis) is one helpful solution to combating the negative effects of prolonged sitting.  "This is considered movement that you do throughout the day that isn't formal exercise."  In other words, get out of your chair as often as possible.

I personally recommend taking breaks every 15-30 minutes from sitting, take the stairs instead of the elevator, parking in the back of the parking lot at work and when shopping, staying active with chores when watching your favorite TV show, and walking down the hall to talk to a coworker instead of emailing them.

Sources:  2012 study at University of Leicester in England

             May 2009 issue of Medicine & Science in Sports & Exercise

             January 2011 Journal of the American College of Cardiology

             Medical Billing & Coding

             U.S. Bureau of Labor Statistics

             March 2014 Experience Life Magazine