Neck pain can be acute (short-term) or chronic (recurring or persisting for months and even years), but regardless, when you’re in pain, relief is the first thing on your mind. Just as important as relief, of course, is finding the cause and ensuring you avoid the behavior/action that brought the pain on in the first place.
Here are five common causes of neck pain – and why doctors of chiropractic are well-suited to relieve the pain and determine the underlying cause.
1. Poor Posture: Leaning over a desk all day or slouching in your office chair? You’re bound to develop neck pain eventually if you haven’t already. Do this quick test: In an upright or seated position, round your shoulders and back (poor posture). Does it impact your neck as well? Exactly!
2. Monitor Madness: Staring at the computer screen for hours at a time? That’s not good for your health (or sanity), but from a neck pain perspective, it’s madness, particularly if the screen height forces you to crane your neck up (too high) or extend it down (too low).
3. Sleep Issues: Ideally, we spend a third of our day sleeping, so your sleep habits – for better or worse – can have a dramatic effect on your health. With regard to neck pain, anytime you sleep in an uncomfortable position, particularly one that stresses your neck musculature (think about side-sleeping while grabbing your pillow tightly, sleeping on your stomach with your arms out in front of you, or even sleeping on your back, but with a pillow that doesn’t adequately support your neck), you risk neck pain.
4. Technology Overload: We may spend a third of our day sleeping, but we increasingly spend the other 16 hours typing, texting, tapping and otherwise interacting with our smartphones, tablets, etc. Bottom line: bad for your neck. One doctor has even coined the phrase, “text neck,”to describe the neck pain that can result from this constant technology interaction.
5. The Wrong Movement: Twisting, turning, stretching and stressing your neck is an easy way to cause neck pain. While the muscles in the neck are strong, they can be strained, sprained and even torn, just like any other muscle.
It’s important to note that beyond these common causes, various other health issues can also contribute to or directly cause neck pain, including fibromyalgia, cervical arthritis or spondylosis (essentially spinal arthritis), spinal stenosis (narrowing of the spinal canal), infection of the spine, and even cancer. The good news is that a doctor of chiropractic can help identify which of these or the above causes is to blame.
When neck pain strikes, most people turn to a temporary solution first: pain-relieving medication. But that’s not a permanent solution, of course, and it doesn’t address the cause of the pain at all, which could be something relatively minor – or more serious. What’s more, research suggests chiropractic spinal manipulation is actually more effective than over-the-counter and prescription medication for relieving both acute and subacute neck pain.
Suffering from neck pain? Then give your doctor of chiropractic a call. They’ll help you relieve your pain and determine the cause so it doesn’t return.
Exercised lately? A few minutes here and there is better than nothing, but it’s not close to enough, particularly according to official exercise guidelines. While the U.S. Department of Health and Human Services recommends adults ages 18-64 participate in 150 minutes of moderate-intensity exercise every week, or 75 minutes of high-intensity exercise – as well as muscle-strengthening exercise two or more times a week, not many people, are doing so. In fact, according to the Centers for Disease Control and Prevention’s National Center for Health Statistics, just over 77 percent of U.S. adults fail to meet the guidelines.
Believe it or not, HHS’ “Healthy People 2020” initiative established a goal of having at least 20 percent of adults meeting the guidelines by 2020. According to the National Center for Health Statistics report, 22.9 percent have done so. Good news? We guess it could be worse, but when between seven and eight of every 10 Americans aren’t getting enough exercise, there’s definite room for improvement.
So, are you in the 77 percent group or the 23 percent group? Considering the myriad health and wellness benefits consistent aerobic and resistance exercise provide, we hope you’re a proud member of the latter group. If not, that’s OK; this should be your wake-up call to “step it up,” starting by talking to your doctor about the best way to adopt a consistent exercise program that works for you.
Watch a toddler pick up a ball and then ask an adult to do the same task. What’s the most obvious difference you notice? The toddler hinges at the hips, sitting back and down into a deep squat to grasp the ball, pulling it close to the body.
The toddler powers through the hips, glutes, and thighs in returning to the starting position. It’s all in the hips!
The adult flexes forward at the waist and lumbar spine with little to no involvement of the hips, glutes, and thighs. The altered mechanics of bending at the waist, as opposed to the hips, place extreme vector loads on the lumbar spine, leading to microtrauma, dysfunctional movement patterning, and eventually pain.
Optimal movement patterning and proper lifting techniques never had to be taught to the toddler. They simply lifted without thinking. Functional movement is innate to the nervous system in pre-programmed stages of development. So, what happens during the time frame from toddler to adulthood that contributes to lifting technique going horribly wrong? Quite simply: We forget how to move. Add to that the laziness factor and countless hours people spend sitting in our culture, and you have a recipe for inefficient movement. Essentially, our rear-ends have now become our feet!
Toddlers have to yet experience these outside contributors to movement dysfunction, otherwise known as life, and therefore more efficiently. The problem is adults don’t’ know they move wrong! They have crossed over to subconscious dysfunction; their brain perceives the abnormal movement patterning as normal. This inefficient movement leads to microtrauma, pain, and injury.
The Hip Hinge
The hip hinge is a fundamental part of this reprogramming. The hip hinge, generally speaking, is any flexion/extension movement originating at the hips where there is a posterior weight shift. The hip hinge allows a person to maintain a neutral spine by moving at their hips instead of their low back.
Most people will find it difficult to do the hip hinge correctly. Using a dowel rod for neural feedback during the hinge allows you to “feel” the movement and re-establish proper patterning without overloading the nervous system. Here’s how to do it:
Stand with feet shoulder-width apart and a dowel running along the spine.
One hand should be holding the dowel on the neck while the other hand holds the opposite end on the low back. (Alternate hand positions between sets.)
Flex forward at the hip with slight knee bend. The dowel must remain in contact with the head, thoracic spine, and sacrum.
Stretch should be felt in the hamstrings. Stop movement as soon as the rod leaves contact with the head, thoracic spine or sacrum.
Assistance may be added to “regress” the movement by placing a 1-2-inch block under the heels. This forces forward weight shift of the body so the client must sit back into the hips to prevent falling. Ankle support also removes the barrier of possible mobility issues in ankle dorsiflexion, which may prevent the squat patterning.
Research has shown that the previous injury is the number-one risk factor for future injury. Motor control limitations such as balance, stabilization and basic coordination, right-to-left asymmetries in muscle activity and flexibility are the next highest indicators associated with risk of future injury. Since the previous injury is unavoidable, we should focus on motor-control limitations and asymmetries as priorities for prevention or reduction of risk factors. Assume you move poorly and take steps to help master fundamental movements like the hip hinge; then watch the magic start to happen.
Ever try balancing a book on your head (for more than a second)? To do it, you need more than just patience; you need ideal posture.
One hundred and thirty thousand years ago, when residents of the planet possessed complete Neanderthalic characteristics, posture wasn’t really that high on the list of health priorities, to say the least. At the time, we assume finding food, surviving the seasons and avoiding death by all manner of creatures were considerably more important. But this is 2011 and we can stand upright, walk upright and consider our health a precious asset. And yet, like the Neanderthals, our apparent disinterest in good posture remains.
Why is good posture so important? It’s pretty simple. When the spine is properly aligned with its natural curvature and the entire body – from the ears to the shoulders to the hips, knees and down to the ankles and feet – is in balance, we maximize spine health and avoid poor posture-related pain and dysfunction. Ideal posture creates ideal balance; it also optimizes breathing and circulation. And shouldn’t we all want to achieve that?
May is National Correct Posture Month, so we thought it was high time to get you out of your slumped, bent-back, round-shoulders position that is likely all too common if you work at a computer, spend considerable time texting or checking e-mail on your cell phone (who doesn’t these days?), or engage in any of the countless activities that put your back, neck and spine at risk courtesy of poor posture. It’s time to stand tall, walk tall and improve your spinal health, all at the same time!
For tips on the best ways to perfect your posture, look no further than Straighten Up America, a health promotion initiative developed in 2005 with an admirable vision: to educate the public about the importance of good posture and spinal health, to the point that “every American will take two or three minutes every day to care for their spinal health, just as they care for their dental health.” Straighten Up, which partners in promoting the nation’s health with the President’s Council on Physical Fitness and Sports, is designed to get children and adults up and moving while they improve their posture and spinal health. The Straighten Up program also includes healthy lifestyle recommendations congruent with the goals and objectives of Healthy People 2010, America on the Move, Steps to a Healthier US and the 5 A Day programs.
One of the earliest tests of this program proved quite encouraging: After five weeks of daily practice of “Straighten Up” exercises, more than 80 percent of participants reported improved posture; just under 80 percent said they had strengthened their core muscles; and 80 percent reported that after performing the exercises, they now sat and stood more upright, and their backs felt more comfortable in that position.
Are you and your family ready to perfect your posture? Here are a few Straighten Up exercises; to download the complete list and for more information, visit www.straightenupamerica.org.
The Butterfly: Standing and with head held high, belly button in, place your arms behind your head and gently pull your elbows backward. Slowly and gently press your head against your hands while counting to two. Relax, breathe, and repeat three times.
Tilting Star: With head high and belly button in, spread your arms and legs into a star. Breathe in and slowly stretch one arm over your head and slide your opposite arm down your leg. Slowly tilt your star to the opposite side. Relax. Repeat two times.
Twirling Star: In the star position (hands and legs forming a star; see Tilting Star description), turn your head to look at one hand. Slowly twist your entire spine to watch your hand as it goes behind you. Relax and repeat (each side) two times. Keep your head high, belly button in
Minerals are essential micronutrients that are required in small amounts for the body to function properly. Untreated mineral deficiencies can cause serious health problems including endocrine (hormone) imbalances, osteoporosis, and anemia.
Different minerals play a primary role at different stages of life. For example, menstruating women often need extra iron until they hit menopause and then they can cross iron off their list, as it contributes to oxidative damage in the body. Another example is that women typically develop bone density during the first 35 years of life, creating a specific mineral reserve that forms the foundation for bone health during the postmenopausal years, when bone density tends to decline.
The main sources of minerals are certain types of whole foods, but following a diet that contains all the necessary nutrients can be a challenge for any woman. Taking a multivitamin with added essential minerals can help you reach the recommended amount of minerals you need to stay healthy. Food-based natural mineral supplements are also very beneficial.
Natural mineral supplements can offer comprehensive nutritional support and help improve your body’s absorption of certain other minerals and nutrients – for example, the magnesium is necessary for calcium absorption. Most women are deficient in such common minerals as magnesium, calcium, iron, zinc, iodine, and selenium, so it may be worth considering supplementation, as these minerals are critical for proper metabolic function, hormone balance and bone strength, among other health benefits.
Magnesium
Why you need it: Magnesium is an essential mineral that is involved in more than 300 enzyme and metabolic reactions. Low levels in the body can cause irritability, headaches, muscle weakness, irregular heartbeat, muscle spasms or twitches, constipation, and insomnia. In addition to maintaining normal muscle and nerve function, magnesium helps to keep your heart rhythm steady and supports a healthy immune system. Magnesium is as important as calcium in developing and maintaining bone health, so an ideal bone support supplement will contain equal amounts of both calcium and magnesium. Magnesium is also involved in energy metabolism and protein synthesis since the body requires it for completing certain chemical reactions pertaining to the metabolism of carbohydrates and fats. Finally, magnesium is required for the synthesis of the antioxidant glutathione, which is crucial for detoxification activities and a healthy immune system.
Where to get it: Although supplements are available, nature provides a number of dietary sources of magnesium, including leafy green vegetables, seaweed or green algae, avocados, nuts, beans, raw chocolate, and grains such as brown rice and millet.
Calcium
Why you need it: Calcium is the most abundant mineral in the body and is required for healthy muscle function, nerve transmission, intracellular signaling, and hormonal secretion. Almost all the calcium in the body is stored in the bones and teeth, where it is vital for their support and structure. It is especially important for women to get adequate amounts of calcium in order to reduce the risk of developing osteoporosis, which can lead to an increased incidence of fractures. In addition to its benefits for the bones, calcium is also effective in lowering blood pressure, treating migraines and reducing symptoms of premenstrual syndrome. The recommended daily allowance (RDA) for calcium is around 1,000 mg, while some research suggests that even higher levels may have added health benefits. Some forms of calcium have much better absorption than others, so it is best to choose sources such as calcium citrate, malate, chelate, and orotate, which are more easily absorbed by the body.
Where to get it: While some of the richest sources of calcium include dairy products such as milk, yogurt, and cheese, it is best to stick to non-dairy sources such as sea vegetables, Chinese cabbage, kale, and broccoli, as well as foods, juices, drinks and cereals that are fortified with calcium. The reason is that eating large amounts of dairy products can actually cause the body to leech calcium and minerals, due to dairy’s extreme digestive challenges for even non-lactose-intolerant people. Dairy products also contain low amounts of magnesium and high levels of phosphorus, which can decrease the availability of calcium.
Iron
Why you need it: Iron is part of the protein hemoglobin, which carries oxygen in the body, but is also found in the protein myoglobin, which makes oxygen available for muscle contractions.
An iron deficiency causes a hindrance in the delivery of oxygen to the cells, which can result in fatigue, decreased immunity and anemia – a condition in which red blood cells are immature, small or contain too little hemoglobin to carry the normal amount of oxygen to the tissues.
Where to get it: There are two forms of dietary iron: heme and non-heme iron. Heme iron is derived from the protein in red blood cells that delivers oxygen to cells and is contained in animal foods such as red meats, fish, and poultry. Non-heme iron is found in plant foods such as lentils, beans, black-strap molasses, dried apricots, and raisins. Iron is a double-edged sword, however, as you need enough but not too much. Menstruating women lose blood on a monthly basis, for example, and may require supplementation, whereas most postmenopausal women do not need supplemental iron.
Zinc
Why you need it: Zinc is another mineral that is vital to healthy living, as even a small deficiency can cause decreased immunity. This mineral is most widely known for preventing and shortening the duration of colds, which is due to its powerful ability to strengthen the immune system and increase white blood cell count. Zinc is necessary for the function of many enzymes in the body, effectively assists in regulating hormones and has even been shown to increase fertility. This is a critical mineral in any supplement program, as it aids the body’s absorption of minerals such as calcium, which can help to prevent osteoporosis. Finally, the anti-inflammatory and tissue-healing benefits of zinc can help improve numerous conditions such as acne and poor skin health, among others.
Where to get it: People who want to turn to dietary sources of zinc should consider foods such as oysters and pumpkin seeds, which are known to be rich in zinc. Other zinc-rich foods include most types of meat products, beans, nuts, whole grains, and many other seeds.
Iodine
Why you need it: Iodine was one of the first minerals recognized as essential to human health. It has been known to prevent and treat various thyroid issues, such as enlargement of the thyroid gland, which is important since hypothyroidism and iodine deficiency is associated with a higher incidence of breast cancer. There is also evidence of a link between low thyroid function and fibrocystic breast disease (FBD). This mineral strongly influences nutrient metabolism, detoxification, nerve and muscle function, nail, hair, skin, and tooth condition, and has a profound impact on physical and mental development. It is especially important for women who are pregnant to monitor both their iodine levels as well as levels in their babies in order to prevent certain developmental problems.
Where to get it: In addition to supplementation, various foods provide the body with healthy levels of iodine, including most types of seafood, seaweeds such as kelp, clams, lobsters, oysters, and sardines. It is essential to monitor your intake of some seafood, however, as you may also put yourself at risk of consuming too much mercury.
Selenium
Why you need it: Selenium is also important for optimum health, as it is reported to mimic the action of insulin. Studies have shown that selenium effectively stimulates glucose uptake and regulates metabolic processes including glycolysis [glucose conversion that ultimately yields energy in the form of ATP], gluconeogenesis [which helps keep blood glucose from dropping too low] and fatty acid synthesis, among other key functions. Selenium also plays a role in reducing the oxidative stress associated with diabetes, which can help reduce the risk of developing the potential side effects of diabetes such as neuropathy, retinopathy, and cataracts. Selenium deficiency can result in a number of functional disorders, including skeletal muscle dysfunction, cardiac dysfunction, and pancreatic degeneration. Selenium acts as an antioxidant against free radicals that damage DNA and is often included with vitamins C and E to help fight against cancer, heart disease and even aging.
Where to get it: Natural food sources high in selenium include cereals, Brazil nuts, legumes, beef, chicken, eggs, and cheese.
Complete nutrition is a must for optimal health, so it is crucial to supply the body with sufficient amounts of nutrients by eating a wide variety of vitamin- and mineral-rich foods. While supplementation is an option, the best and most bioavailable form of any mineral is always in its natural food form. If you do choose mineral supplementation, be sure to get a brand that is made from natural food-based sources of minerals rather than synthetic ones. A diet based on mineral- and nutrient-rich whole foods is linked with increased antioxidant activity, improved digestion, healthy inflammation response, healthy glucose metabolism, healthier lipid profiles and increased immune activity, among other benefits. Talk to your doctor for more information.
Minerals That Matter: The Big 6 for Women
Magnesium
Calcium
Iron
Key Functions
Energy metabolism, protein synthesis, bone health, muscle and nerve function.Food Sources
Leafy green vegetables, seaweed or green algae, avocados, nuts, beans, raw chocolate, and grains such as brown rice and millet.
RDA for Adult Women
(Age 19 and older)*
Age 19-30: 310 mg
Age 31+: 320 mg
Key Functions
Healthy muscle function, nerve transmission, intracellular signaling, and hormonal secretion; support and structure of bones and teeth.Food Sources
Dairy products; nondairy sources (preferable) include sea vegetables, Chinese cabbage, kale and broccoli, as well as foods, juices, drinks and cereals fortified with calcium.
RDA for Adult Women
(Age 19 and older)*
Age 19-50: 1,000 mg
Age 51+: 1,200 mg
Key Functions
Part of the protein hemoglobin, which carries oxygen in the body; also found in the protein myoglobin, which makes oxygen available for muscle contractions.Food Sources
Red meats, fish and poultry, lentils, beans, black strap molasses, dried apricots, raisins.
RDA for Adult Women
(Age 19 and older)*
Age 19-50: 18 mg
Age 51+: 8 mg
Zinc
Iodine
Selenium
Key Functions
Strengthens immune system, increases white blood cell count, helps regulate hormones; supports absorption of calcium.Food Sources
Oysters, pumpkin and many other seeds, most meat products, beans, nuts, whole grains.
RDA for Adult Women
(Age 19 and older)*
Age 19+: 8 mg
Pregnant: 11 mg
Lactating: 12 mg
Key Functions
Strongly influences nutrient metabolism, detoxification, nerve and muscle function, nail, hair, skin and tooth condition and mental development.Food Sources
Seafood, seaweeds such as kelp; clams, lobsters, oysters, and sardines.
RDA for Adult Women
(Age 19 and older)*
Age 19+: 150 mcg
Pregnant: 220 mcg
Lactating: 290 mcg
Key Functions
Stimulates glucose uptake and regulates metabolic processes including fatty acid synthesis; acts as an antioxidant against free radicals.Food Sources
Cereals, Brazil nuts, legumes, beef, chicken, eggs, and cheese.
RDA for Adult Women
(Age 19 and older)*
Age 19+: 55 µg
Pregnant: 60 µg
Lactating: 70 µg
It is believed that the expression “the early bird gets the worm” first appeared in a collection of English proverbs in the early 17th century, but its meaning and significance from a life and yes, health perspective, certainly transcends any time period.
When it comes to your health, earlier is indeed better; here are a few reasons why. As you’ll quickly appreciate, doing things early is generally healthier than doing them later (or not at all)…
1. Early to Rise (and Fall): Waking up early and getting to bed at a decent hour is both beneficial from a health and wellness perspective. First, the two are generally connected; wake up early and you won’t be as likely to push the midnight hour or later on a regular basis. Second, people who wake up early often find they accomplish more; in fact, many business executives and other successful people wake up early. You’ll be amazed at how much you can get done first thing in the morning before the rest of the world joins you in the madness.
On the flip side, retiring for the evening before the clock strikes midnight (or whatever hour you consider “late”) ensures you avoid the unhealthy habits often associated with late nights. Turn in early, get a great night’s sleep, and then wake up early. Try it out and see how much better you feel.
2. Early to the Treadmill: Working out first thing in the morning is a great way to invigorate your body and mind for the day ahead. If exercise isn’t your “religion,” it also ensures you get it done early, so the “I still need to work out” voice isn’t reverberating in your brain all day. Evidence also suggests that some people who exercise later, particularly within a few hours of bedtime, have more difficulty falling and staying asleep than people who exercise earlier in the day. And since the need for fuel, in the form of food, is high following a workout, early exercise promotes hunger, which increases the odds you’ll get to the breakfast table and reap the health benefits there, too.
3. Early to the Table: Speaking of the health benefits of breakfast, you can’t beat a balanced, nutritious breakfast when it comes to setting yourself up for a great day. There’s a reality in play here: You’ve been asleep for 7-8 hours, which means you probably haven’t eaten anything in at least 9-10 hours (since eating immediately before bedtime can also impair your ability to sleep). When do you ever go that long between meals – and what do you probably feel like when you do? Lethargic, unfocused, distracted (probably by the thought of food) and more likely to eat larger-than-needed amounts of whatever comes your way.
Start your day with a healthy breakfast; it doesn’t have to be enormous, but eat something that will give your body and brain something to work with. You’ll be glad you did.
4. Early to “The List”: Ah, it’s the list you make every day (in your head, if not elsewhere) that rules your world and never, ever seems to get done. Want to at least have a chance to complete your daily To-Do List? Start by getting to it early. The power of a daily list is only exceeded by the sense of achievement and satisfaction you receive from completing items on the list. The earlier in the day you get started, the earlier in the day you’ll reap the positive benefits, including piece of mind that the list won’t still be hanging over (and in) your head when evening comes.
5. Early to Reflect: We live in a world increasingly devoid of self-reflection. Instead of taking time to think, we click, swipe, tap, scroll and flash from one screen to the next; one activity to the next; one poorly evaluated choice to the next. Start the slow-down process by starting the process of reflection early and repeating it often throughout the day.
How do you feel about yourself? How is your day (week, month or year) going? If you’re feeling great, why – and how can you do more of it? If you’re down in the dumps, why – and how can you turn things around? Are you using your time wisely? Are you living for yourself – or someone else? Make time for less reality TV and more reality. It may be the healthiest choice you ever make.
For those of us who are always on the run, finding time to exercise can be a challenge. While work, school, and day-to-day stresses are a part of life, it can be tough to climb out of bed early and hit the gym; or prioritize an evening yoga class after a long day.
I often hear patients in my integrative medicine clinic complain about being too tired to work out or unable to squeeze gym time into their hectic schedules.
I always remind my patients that exercise doesn’t just happen in a gym, nor does it require the “right” workout clothes or shoes. Exercise can take place at any time of the day, as long as you’re open to changing up your regular routine and getting creative with it. Even a few extra minutes of movement per day promotes blood flow and will affect your energy levels and mood. Here are five tips for incorporating daily movement into your life in ways that are both practical and enjoyable.
1. Shake It Out: The next time you’re watching TV, challenge yourself to do jumping jacks during a commercial break. Mute your TV and put on your favorite music, do as many push-ups or sit-ups as you can, dance around, or even just jump in place. Worry less about doing the moves wrong and more on enjoying yourself. There is no wrong way to move!
2. Count Your Steps: Try taking the stairs instead of riding the elevator when you get the chance, especially if you’re only going up or down a few floors. If you work in a building with many floors, hop off the elevator a few floors before your own and walk the rest of the way up/down.
3. Stop and Smell the Roses: Instead of driving somewhere to grab lunch, go green and walk to a nearby café or restaurant. If you bring your lunch with you, don’t settle for sitting in a cafeteria – briskly walk to the nearest park or green space and enjoy your lunch outdoors. Not only will you get your daily requirement of vitamin D, but you’ll also have the energy to power through the rest of your workday.
4. Change Your Pace: If you’re the type who circles around the shopping mall looking for the closest parking spot, switch up your routine and get in the habit of parking far away. Not only will you find a spot with ease, but you’ll also get a workout, particularly if you’re toting shopping bags.
5. Back to Basics: If getting to the gym is deterring you from working out, remember exercise is literally around the corner. Whether you live in the middle of the city or out in the suburbs, taking a stroll around the block only requires you to put shoes on and walk out the door. Put on your favorite playlist or podcast and set a timer if you’re short on time, and remember: You can be active anywhere as long as you prioritize it in your daily schedule.
We’re thick in an era of sports specialization, and it’s working its way all the way down to the grade-school level. Increasingly, children are specializing in single sports, with parents doing everything in their power to ensure Little Johnny becomes the next Lebron James, Peyton Manning or Landon Donovan.
But at what cost? In terms of their chances of reaching the elite level, research suggests focusing on only one sport too early may not lead to success.
A U.S. Olympic Committee (USOC) report based on a survey of nearly 2,000 Olympic athletes reveals that “multi-sport athleticism” is important, valuable not only to coaches but also a common characteristic of most Olympians surveyed. In fact, according to the survey, most Olympians did not specialize in their sport until their teens, with many continuing to play multiple sports even after focusing on one sport as the priority.
It’s also important to understand that anyone, be it a child or an adult, has a higher risk of burnout/ disenchantment with a sport if that’s the only thing they’re doing – every day, every week, all year round. Pushing too hard toward a single sport, especially too soon, could push your children away, rather than grow their love of the game. The USOC survey supports this premise, with love of the sport listed frequently by athletes.
You may want your child to be the next great soccer player, but as this survey suggests, they might have a better chance if soccer’s not the all-consuming, be-all, end-all of your child’s existence. So teach them to love being active and to dedicate themselves to excellence; those are the traits that will bring them success in whichever sport they eventually choose.
Gravity-(noun) the force of attraction by which terrestrial bodies tend to fall toward the center of the earth.
This textbook dictionary definition eloquently explains what falling means. Gravity is constantly pulling us towards the ground with a profound effect on posture and overall health. Throw the likelihood of traumatic falls and you have unlimited potential to cause bodily harm. It’s safe to assume that each of us will experience some type of fall in our lifetime. Every fall impacts body function, movement, mechanics, and efficiency. Even a minimal fall transfers energy from the ground through the body potentially causing severe injury. Energy is never lost or gained, it is simply transferred. If a body’s ability to absorb that energy is compromised dysfunction, pain, and injury will occur.
Different types of falls injure the body in distinct ways. Once you understand the mechanism behind a fall you can predict what areas of the body will typically be prone to pain. Forward falls onto an outstretched hand can cause injury to your wrist, elbow, and shoulder. However, the impact force travels up the arm and exits in the cervical spine (neck) and thoracic spine (upper back) similar to a whiplash type injury. Residual delayed symptoms may appear, which include headaches, neck pain, muscle spasm, tingling or numbness in the arm, and pain between the shoulder blades. Backward falls on the buttocks cause trauma to the spine, pelvis, hips, and head. Concussions are extremely common in backward types of falls due to the sudden whipping motion of the head. The tailbone portion of the spine is often bruised or fractured from impact velocity of the backward fall. The energy transfer through the spine exits at the top of the head leading many people to complain of severe headaches and neck pain. Severe symptoms might not appear for several days or weeks following the fall. Falls from a height landing on the feet may injure the ankles, knees, hips, pelvis, and spine. Hairline fractures are often a side effect of foot landing falls, particularly in the shin bone and pelvis. Lower back pain is the most common spinal complaint after a foot landing fall due to the compressive forces of the impact.
All falls cause mechanical and functional damage to the body leading to inefficient movement and compensations. These neurological compensations are part of your nervous systems hardwired survival mechanism to avoid pain at all cost by taking the path of least resistance. This mechanism involves adaptation of muscles, connective tissue (fascia), bones, joints, ligaments, and nerves. Postural changes are ingrained in your movement patterns to protect and guard you against future injury. Common chronic side effects from traumatic falls include; arthritis, muscle spasm and tightness, soreness, spinal disc degeneration, disc herniations, and visual postural distortions. You may notice one shoulder becomes higher than another, rounded shoulders, neck far out over the shoulders, hips become tight and you walk with a foot flare. These dysfunctional movement patterns manifest into pain and injury years after the trauma. Everything in your health history contributes to the possibility of future injury. Even that fall you had off the swing on the playground when you were a kid. Everything is connected and everything matters.
So what can and should you do after a fall to help minimize injury? First and foremost is to determine the seriousness of the injury. If severe headaches, dizziness, nausea, slurred speech or sleepiness are present immediately seek emergency medical attention for these are a common sign of a concussion (impact injury to the brain). Anticipate the onset of symptoms in the next several days following a fall. For swelling, inflammation, and muscle spasm apply ice for the first 72 hours. Heat is best used for chronic injuries and over muscles. Ice tends to be a more effective alternative for the joint related pain to reduce swelling. A warm sitz bath is a very effective conservative treatment for post fall-related soreness. Consult your primary care health provider if symptoms do not show improvement or worsen after 72-hours. Pain is the warning signal from your body that something is wrong. Do not ignore the pain message and hope things resolve without professional intervention. It is essential to visit a skilled clinician in manual therapy such as a chiropractor to ensure proper alignment of the spine and joint systems of the body. A doctor of chiropractic is an expert in assessment and treatment of acute and chronic musculoskeletal injuries with programs of preventive medicine. They will do a complete evaluation including x-rays to rule out severe trauma to the body and diagnose any underlying problems that may manifest in the future. Chiropractors will work in conjunction with your primary healthcare provider to ensure you receive the most effective care program for your type of injury. Once pain symptoms have improved your chiropractor will put you on a corrective exercise program involving strengthening and stretching for balance. This will train your body with proprioception (balance) to help improve your chances of catching yourself before falling in the future.
Never underestimate the long-term deleterious effects of any fall. Every fall leaves its mark on your body. Play it safe and assume the fall had a negative impact on your health. Be proactive and take steps to ensure you have the maximum chance of full recovery. Little things mean a lot when it comes to your health. Make sure to speak to your chiropractor about effective ways to deal with falls that may occur.
An important collection of papers published in research journal The Lancet highlight the global impact of low back pain, the ineffectiveness of current medical treatments, and the value of spinal manipulation and other nondrug options before turning to medication is receiving substantial media attention.
One of the brightest spotlights: a “Health Alert” segment on a recent episode of “Good Morning America” titled “New Research on Lower Back Pain: Are Millions of People Getting Ineffective Treatment?”
“GMA” anchor Robin Roberts opened the segment with this statement to the show’s estimated 4.5 million viewers regarding lower back pain: “As many as 540 million people suffer from it. According to new research, many treatments, [including surgery and pain medication] … could be all wrong.”
She then introduced Dr. Jennifer Ashton, chief health and medical editor for the show. Dr. Ashton, who described the papers as the “magnum opus on low back pain” and The Lancet as “very reputable,” said the material “[draws] attention to the massive gap between evidence-based medicine and what’s really going on” when it comes to the treatment of back pain.
According to Dr. Ashton, reporting on the papers, back pain is a “massive global public health burden.” First-line treatments include staying active (“the worst thing you can do is get in bed”) and education: learning “what works and doesn’t from reputable sources.” Second-line treatment options (Dr. Ashton urged viewers, “This is really what I want people to pay attention to”) include superficial heat, spinal manipulation, massage, and acupuncture. [Italics ours]
Dr. Ashton added that NSAID medication (nonsteroidal anti-inflammatory drugs, commonly available as over-the-counter pain meds such as Advil, Aleve, etc.) is also considered a second-line treatment according to The Lancet papers, but should be utilized “only if the other things are not working.”
The Lancet content on lower back pain, published online on March 21, features two “series” papers, a “viewpoint” and a “comment,” all of which are available in the full-text format free of charge on the journal’s website:
“What Low Back Pain Is and Why We Need to Pay Attention” (Series 1) (Hartvigsen J., et al.)
“Prevention and Treatment of Low Back Pain: Evidence, Challenges and Promising Directions” (Series 2) (Foster N.E., et al.)
“Low Back Pain: A Call for Action” (Viewpoint) (Buchbinder R., et al.)
“Low Back Pain: A Major Global Challenge” (Comment) (Clark S., et al.)
The “GMA Health Alert” on LBP is also available online in its entirety and can be accessed by clicking here. To access the Lancet content, click the links above. To learn more about the value of chiropractic spinal manipulation for low back pain and why pain medication isn’t your first option, talk to your doctor.
