Winter Backache and Vitamin D

New research suggests that your chronic winter backache could be helped by taking vitamin D.

Based on a review of research by Stewart Leavitt, PhD, patients with chronic back pain usually had inadequate vitamin D levels.  And their pain was significantly reduced when they received adequate vitamin D supplementation.

Dr Leavitt's report, "Vitamin D: A Neglected 'Analgesic' for Chronic Musculoskeletal Pain" includes these important points:

• Vitamin D is essential for calcium absorption and bone health.  Among other things, inadequate vitamin D intake can result in softening of bone surfaces, called osteomalacia, which causes pain.  The lower back seems to be particularly vulnerable.
• The current suggested intake of vitamin D is outdated.  Many people need much more, especially in the late fall and winter months, and especially in the northern regions.  Vitamin D is safe in doses up to 10,000 IU per day, and has few interactions with medicines.
• Taking vitamin D does not mean you can forget about exercise, stretching, or good posture for your back health.

Risk factors for vitamin D deficiency are:

• Darker pigmented skin that does not convert UV rays efficiently to vitamin D (e.g. Hispanic, African American, Asian)
• Digestive disorders such as celiac disease
• Use of glucocorticoid medications for conditions such as lung diseases and allergies
• Minimal sun exposure
• Latitude and season

Consult with your health care provider if you are concerned about your vitamin D levels.  Our office sells several varieties and dosages of vitamin D for your convenience.

5 Common Headache Triggers

Headache sufferers spend more than $4 billion a year on over-the-counter pain relievers.  But prevention costs you nothing.  Here are five headache triggers to watch for:

1. Stress - frayed nerves are a frequent cause of tension headaches and may also trigger migraines.  Take 30 minutes a day to daydream, meditate or otherwise relax.
2. Diet - certain foods contain substances that can trigger headaches.  Caffeine, red wine, processed meats, chocolate, cheese, citrus fruits, lentils, snow peas and MSG are a few to take note of.
3. Eyestrain - concentrating on one object for a long time (such as your computer screen) can cause a headache.  Take occasional breaks by looking out the window, or taking a walk around the office.  See your eye doctor to rule out a vision problem.
4. Sitting - staying seated for long periods of time can tighten muscles and lead to tension headaches.  If you spend a lot of time on the phone, stand during conversations.  If you spend a lot of time at the computer, get up occasionally to stretch.
5. Sleep - too little or too much sleep can bring on headaches.  It is best to go to bed and get up at the same time every day - even on the weekends.

If these tips do not help you manage your headaches, remember that chiropractors are specially trained to diagnose and treat back and neck pain that may lead to headaches.

Office Chair Advice

For most people, it is quite a challenge to maintain good posture while sitting in an office chair and working for long hours in front of a computer.  In fact, a surprising number of people sit at the front of their chair and hunch forward in an attempt to get closer to their computer screen.  The computer is a very potent devise - it takes the mind away from the body and keeps it focused on what's on the screen instead.  This article reviews a simple,practical way to counteract this tendency to hunch forward, and to instead improve posture by keeping the body anchored to the back of the office chair.

Both the abdominal muscles in the front of the spine and the back muscles in the back of the spine work to hold the body erect, like two elastic bands positioned on either side of the spine.  Forward leaning posture - hunching forward while sitting in an office chair - distorts this balancing system and places considerable strain on the back.

To illustrate the amount of strain on the back, think of the example of balancing a stationary motorcycle upright so that it doesn't tip over.  If the motorcycle is properly balanced, it can be held upright easily with one hand.  Similarly, when you sit upright in an office chair, the abdominal and back muscles work in unison to maintain an erect posture with only minimal effort.

However, if the motorcycle leans over a bit, there is a significant difference in the amount of effort it takes to keep the bike from falling over to the ground.  The more the motorcycle leans, the more effort is needed to keep it from falling over.  Similarly, when people hunch forward while sitting on an office chair, their muscles have to work much harder to hold the body up and keep it from falling forward.

Simply put, leaning forward 30 degrees in an attempt to get closer to the computer screen puts 3 to 4 times more strain on the back, causing advanced wear and tear on the joint surfaces, the ligaments of the spine, and the discs located between the vertebrae.  The back muscles are also negatively affected as the continuous added strain causes them to tighten up, reducing optimal blood and nutrient flow to the back muscles.  Over time, this posture leads to the development of tight, rigid muscles and joints, which makes them more prone to injury.

To avoid the natural tendency to hunch forward while sitting in an office chair and working at a computer, try this.  Place  a tennis ball between your middle back and the office chair.  Holding the tennis ball in place while sitting and working at a computer accomplishes three things:

1. Because the mind senses the ball, it remains connected with the body instead of being completely absorbed by what is on the computer screen.  Maintaining more body awareness allows you to more easily maintain better posture.
2. By leaning back into the tennis ball, an acupressure effect is created.  This stimulates blood flow into the area and physically releases contracted muscle and connective tissue.  The pressure of the ball also creates a central nervous system analgesic effect.
3. Most importantly, if you get too absorbed into your work and lean forward, the tennis ball will fall out serving as a constant reminder to stop hunching forward and straining your back.

Can I Adjust Myself?

Since a chiropractic adjustment is a specific force, applied in a specific manner to a specific joint, it is virtually impossible to adjust oneself.

It is possible to turn or bend or twist in certain ways to create a "popping" noise like the sound that sometimes accompanies a chiropractic adjustment.  Unfortunately, this type of joint manipulation is usually counterproductive by making an already unstable area of the spine even  more unsteady and hyper mobile.

The best way to experience the healthful benefits of  chiropractic care is to visit your chiropractor!

Using Probiotics to Prevent Illness

New research involving distance runners who took a probiotic supplement during winter training offers good news for athletes looking to avoid the common cold. Published in the British Journal of Sports Medicine, an Australian study found that the probiotic Lactobacillus fermentum VRI-003 enhanced athletes’ immune systems, helping ward off colds and other respiratory aliments.

Probiotics are naturally occurring “good bacteria” or yeasts which may be beneficial to the human body. In essence, they compete with the “bad bacteria” by balancing and strengthening the immune system.

While completing their usual winter training regimens, 20 elite long-distance male runners took Lactobacillus fermentum supplements for one month in the form of a freeze-dried powder encased in gel capsules. During that time, three contracted colds. The group then took a month off from treatment before taking a placebo capsule for another month. During the placebo month, seven of the 20 contracted colds.

To assess the runners’ health, researchers measured their mucosal and systemic immunity, serum cytokine and immunoglobulin A (an antibody) levels, and the incidence, duration, and severity of any respiratory tract infections. The study authors also measured the athletes’ running performance, and found no substantial effects from the supplementation.

Though it was a small study, the findings should open doors for more probiotics research. Because the athletes in this study were elite runners who naturally compromise their immune systems through intense training, it remains to be seen whether moderate-level athletes or non-athletes with healthy immune systems would benefit from probiotic supplements.

To view the abstract of the study, “Oral administration of the probiotic Lactobacillus fermentum VRI-003 and mucosal immunity in endurance athletes,” go to: bjsm.bmj.com and type “probiotics supplement” into the keyword search window.

Training & Conditioning, April 2009, Vol. XIX, No. 3, page 5 and 6.

Simple Tips to Slimmer Waists

Everyone knows that eating right and exercising are the keys to weight control.  But not everyone knows these tips to make your efforts pay off faster:

• Eat breakfast - It's true - regular meals and occasional low calorie snacks help prevent the famine-then-feast syndrome.  For a great start, fill up first thing with high fiber cereal, whole grain bread, and fresh fruit.
• Bite into a pickle or lemon - the advantage? Neither has any calories to speak of, and the sour taste will curb your appetite.  Don't have or like either one?  Try brushing your teeth.
• Post a list - put small projects on your refrigerator.  Then, whenever you are bored and tempted to snack, tackle an item from your list.  The result is that you should be able to ride out your craving attack.
• Serve yourself half the amount you usually eat if you tend to eat whatever is in front of you.  Using a smaller plate will also help you eat less.
• Exercise in the morning.  After fasting overnight, two-thirds of the calories burned will come from stored fat, which contains more calories than carbohydrates - the main energy source in an afternoon workout.
• Keep calories burning with aerobic exercise like biking, swimming, or rowing.  A single session burns calories during the workout and for several hours afterward.
• Take your time.  It takes about 20 minutes for your brain to receive the signal that you're full.  So gulping food quickly may lead to overeating.  Strategies to try include setting your silverware down between bites, chewing slowly, and savoring each flavor and texture.  And play soft, soothing music in the background which tends to slow the meal down.

Winter Activities Can Cause Back Injuries

As the winter winds continue to blow, so does the falling snow.  While many people are participating in their favorite or even least favorite winter activity, they need to keep in mind the impact of these activities on the lower back.  Activities such as snow shoveling, skiing, and snowmobiling can all cause back pain. In addition, poor posture, injury, poor nutrition, disc condition, and muscle weakness all add to the strain.

I recommend the following simple habit forming actions to reduce back pain and improve your overall feelings of wellness.

• Stretch before and after activities
• Use good posture when standing, sitting, sleeping, and especially lifting
• When lifting, including shoveling wet heavy snow, follow these basic rules
• Stand with your feet hip width apart.
• Bend at the knees.
• Keep the object close to your body.
• Maintain firm abdominal muscles.
• Keep your chest up.
• Keep your head over your shoulders, hips, knees, and ankles.

Dr. Chris Resch also points out that by developing and participating in a regular exercise program, the painful effects of extra activities such as snow shoveling are greatly reduced.  Your exercise program should consist of cardiovascular conditioning (an aerobic activity), stretching for flexibility, and strength training.

Cardiovascular or aerobic exercise can include any of the following:  walking, swimming, low impact aerobics, or cross country skiing.

Ten minutes per day dedicated to stretching can help improve back pain.  Adding strength training can help you to tolerate certain activities you may be having a difficult time with now.  Strength training can range from simple floor exercises to lifting weights at a gym.

If you do experience an ache or pain in your lower back or even an acute spasm, use an ice pack for 20 minutes, then remove it for 40 minutes.  Repeat this alternating pattern until the sharp pains go away and you feel more comfortable.  Limit sitting as much as possible.  Sitting is the most stressful position for the lower back.  Adjust your body or lie down to find a position that is comfortable.  You should get sufficient rest, but still perform movements every hour during the day to improve blood flow and circulation to the injured part of your body.  If pain persists for more than a few days, seek advise from your chiropractor.

Dr. Resch also states that if the ache becomes a sharp stabbing pain that lasts for more than three days, you may have a more serious problem.  Constant back spasms, visible swelling, movements that are limited or radiating pain to your legs or arms means you have a more serious problem.  If one of the above conditions exists, seek treatment immediately.

The most important things to remember in preventing back injuries are to maintain good posture, to lift properly, and to exercise regularly.