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Andrew Agasar

Category: Physio

improve your sleeping habits

Walking May Save You from Poor Sleep

improve your sleeping habitsScientists have known for years that walking is great exercise. Regular brisk walking can extend your lifespan up to twenty years! But a new study has shown that walking may offset the harmful effects of poor sleep patterns.

It’s no secret to doctors of all kinds that not getting enough quality sleep interferes with not only your daily function, but also your longevity. Insufficient sleep may cost you years off your life. So, anything you can do to improve the way your body works could give you back those lost years.

A huge study in Australia and England followed 380,000 people over 11 years and compared their exercise routines with their sleeping habits. They discovered that those who exercised consistently shook off many of the problems associated with bad sleep – in other words, even if they didn’t sleep enough, exercise helped them to live longer and healthier.

Those who both exercised and slept well were even healthier still. But those who slept poorly and did not exercise were 60% more likely to die early, 70% more likely to get heart disease, and had a 45% greater risk of cancer.

The World Health Organization says adults over 18 should aim for either 150-300 minutes of moderate exercise each week, or 75-150 minutes of vigorous exercise each week. The sleep researchers agreed with this plan.

So, if you sleep well, good for you. But if you don’t, develop a habit of walking briskly – it may save you unnecessary pain and help you to live a healthier life.

tennis elbow

Tennis Elbow? But I Don’t Even Play Tennis!

tennis elbowBottom Line:

Did you know… tennis elbow isn’t just for athletes.

Lateral epicondylitis – or tennis elbow – is a painful condition that occurs when the tendons in your elbow become inflamed and overloaded as a result of repetitive motion.

Because the repetitive motion that occurs is similar to that of swinging a tennis racket, it’s commonly referred to as tennis elbow.

However, anyone who has a job characterized by similar repetitive arm motions may be at risk.

Why it Matters:

Tennis elbow is often characterized by some pain and weakness, and that can make it difficult to perform your daily tasks.

Because tennis elbow is an injury caused by repetitive – perhaps essential – motions, finding ways to decrease the inflammation and improve your biomechanics is especially important.

Here are 3 natural ways to help reduce the pain associated with tennis elbow …

  • Giving your arm time to rest is important to stop the cascade of inflammation and pain.
  • Icing a few times per hour is a smart strategy to reduce pain and inflammation.
  • Be mindful of how you are moving your arm, use proper ergonomics, and use a brace for a short time if necessary.

Next Steps:

Tennis elbow is usually not a condition that will go away on its own.

However, we’ve found two key strategies for reducing the pain associated with tennis below.

The first is creating a plan of care that includes at-home exercises to strengthen your supporting muscles.

The second is performing chiropractic adjustments, when necessary, to improve the motion and movement of your elbow joints.

So, if you or someone you know is living with tennis elbow, give us a call.

Together, we’ll create an individualized care plan focused on helping you find lasting relief, naturally.

Science Source(s):
Tennis Elbow. Orthoinfo by the American Academy of Orthopedic Surgeons. 2021.
chronic knee pain

Are You at Risk for Chronic Knee Pain?

chronic knee painBottom Line:

Knees hurt? You’re not alone. Chronic knee pain is thought to affect up to 25% of adults and can significantly limit your mobility and quality of life.

Your knee is a hinge-joint that primarily moves back and forth (flexion and extension) and allows some twisting or rotation.

Every step you take places stress and strain on your knees, so it’s no surprise that trauma, misalignment, and degenerative changes can all take their toll.

Why it Matters:

The cartilage in your knee is designed to last a lifetime if you take care of it.

Yes, knee pain may not be entirely preventable, but there are steps you can take to keep your knees as healthy as possible.

Did you know… for every pound you are overweight, your knee must absorb an extra 4 pounds of pressure when you walk, run, or climb stairs.

That’s why watching your weight is at the top of the list.

Here are a few additional ways to keep your knees healthy and strong…

  • Warm-up before exercising. Stretching your quadriceps and hamstrings before and after you exercise is a smart way to reduce the chance of a flare-up of knee pain.
  • Find adequate foot support. Every step you take transfers force from the bottom of your foot to your knee. Therefore, your shoes should provide the support you need to keep your knees healthy for at least 10,000 steps per day.
  • Maintain a full range of motion. Ensuring your low back and hips are moving freely is essential to overall knee health.

Next Steps:

It’s not uncommon for people with back issues to find themselves struggling with knee pain after limping around for a few weeks.

Cases like that are just one of the many reasons we encourage our patients to be proactive with their health.

The joints of your body should be surrounded by muscles that have a balance of strength and flexibility through their full range of motion, allowing you to move well.

We encourage you to use the strategies above to help reduce your chances of knee pain.

And whether you’re already a patient or still thinking about that first visit, be sure to call our practice if you’ve been living with knee pain or restricted motion.

We’re here to help you get out of pain and back to doing what you love, naturally.

Science Source(s):
Chronic Knee Pain. Healthline. 2021.
hip joints

Your Hip and SI Joint: What’s the Difference?

Bottom Line:

hip jointsWhile figuring out the difference between hip and SI (sacroiliac) joint pain can be extremely confusing, being able to identify which one is the culprit is crucial when you’re looking for relief.

Your SI joint connects your tailbone (sacrum) and your pelvis.

It’s very fibrous and have a limited range of motion – just a few millimeters.

Your hip, on the other hand, is much less stable with a wide range of motion, allowing the leg to move freely in every plane.

Why it Matters:

While the hip and SI joint are very different in structure and function, they share similar pain patterns, which often makes it difficult to tell one from the other.

In fact, it’s common to have SI joint pain mimic low back pain. Bending backward usually aggravates SI joint pain as a result of the compression that happens in the joint as you move.

Hip pain is more likely to occur when you walk or if you try to bring your knees to your chest.

Let’s take a closer look at each.

  • Low back pain is often characterized by pain that radiates into the buttock or leg and may travel down to the foot.
  • SI joint pain usually accompanies difficulties standing, walking, climbing stairs, or getting out of the car.
  • Hip pain typically occurs when walking and putting weight on or rotating the leg.

Next Steps:

Have you felt discomfort and aren’t exactly sure if it’s your low back, SI joint, or hip?

It’s important to find a chiropractor and get a complete evaluation.

Why?

Our hips tend to wear as we age, and if your doctor is only looking at a hip X-ray to determine a plan of care, you may find yourself getting treatment for a problem that you don’t have.

At our practice, we take a holistic approach to our evaluations.

Our movement assessments ensure that we can pinpoint your individual challenges, giving you the best opportunity to find a care plan that will help you get out of pain, naturally.

Science Source(s):
Sacroiliac Joint Dysfunction. Spine-Health. 2021.
relieve shoulder pain

Shoulder Pain: How to Find Relief

relieve shoulder painBottom Line:

Did you know… your shoulder is the most unstable and moveable joint in your body.

Its wide range of motion is facilitated by four primary muscles and their tendons, which together are called the rotator cuff.

If your shoulder becomes inflamed or an impingement occurs, you may make the mistake of avoiding using your arm to help it heal.

It may surprise you to learn that controlled movement is one of the best ways to heal.

Not moving your shoulder can actually contribute to more pain – or even lead to a frozen shoulder!

Why it Matters: 

The most common source of pain in the shoulder is the tendons.

Your tendons attach the muscles of the shoulder to the bones.

  • If the sac of fluid that cushions your shoulder becomes swollen and painful as a result of repetitive motion, you may have bursitis.
  • If a tendon in your shoulder becomes inflamed, you may have tendonitis.
  • If a tendon gets pinched between or under the bones of your shoulder, it can result in shoulder impingement. Lifting overhead repetitively can cause impingement, and you may experience swelling and pain.
  • If a tendon in your shoulder becomes torn, you guessed it – you have a rotator cuff tear. Your rotator cuff can become damaged due to overuse, injury, or age, and tears usually cause pain when lifting and may be accompanied by a popping sound.

Next Steps:

Your shoulder and spine work together.

While it may seem like they are two completely different and independent areas of the body, research has shown that postural abnormalities can play a significant role in your likelihood of developing shoulder pain.

Maintaining a full range of motion in your shoulder and in the spinal joints of your neck and mid-back can help reduce your chances of experiencing shoulder pain.

If you’ve been living with shoulder discomfort or difficulty moving, take a moment to contact us for a complete evaluation.

We’ll work together with you to create a movement-based plan that gives you the best chance of finding long-term relief, naturally.

Science Source(s):
Immediate Effects of Spinal Manipulation on Shoulder Motion Range and Pain in Individuals with Shoulder Pain: A Randomized Trial. J Chiropr Med. 2019.
get rid of your headaches

How to Get Rid of Daily Headaches

get rid of your headachesBottom Line:

If you notice that your headaches are becoming more frequent and intense, it can be troubling.

Daily headaches can make it challenging to have a high quality of life and can affect your work and home life.

The good news is that many of the most common types of headaches can be reduced or even eliminated by changing just a few of your daily habits.

Why it Matters:

Stress and tensions are two of the biggest triggers for tension headaches.

Chronic headaches can cause your nervous system to become sensitized, meaning each day it takes less and less “stimulus” to kickstart a headache. Sensitization can become a vicious cycle, especially if your days are filled with repetitive motions.

One of the best ways to reset your system and decrease sensitization is through movement. Whether you prefer yoga, stretching, or massage, movement of your spine and body can ease the tensions associated with headaches.

Here are the most common symptoms of tension headaches:

  • Dull, aching pain in the head and neck.
  • Pressure and tightness across the sides, front, and back of your head.
  • Tenderness in your shoulders, head, and neck.

Next Steps:

Movement and exercise are key to life and one of the most powerfully simple ways you can break a cascade of daily headaches.

If you’re struggling to get moving because of the pain, let us know.

We’re happy to work with you to develop a comprehensive plan to help you reduce the frequency and severity of your headaches starting today!

Science Source(s):
Tensions Headaches. Mayo Clinic. 2019.
neck pain and headaches

The Link Between Neck Pain and Headaches

Bottom Line:

Your head hurts. Could it be coming from your neck?

neck pain and headachesYou may be surprised to learn that neck pain and headaches are tightly linked together.

A headache that starts from an issue in the neck is called a cervicogenic headache. A cervicogenic headache is characterized by a dull pain that radiates from the neck to the back of the head. At times it may spread around the side or front of your head.

Why it Matters:

Cervicogenic headaches are common if you spend long hours at the computer each day.

Neck stiffness and tender muscles around your head and shoulders often come along with cervicogenic headaches because of the position that many of us sit in all day.

That added stress and strain on your upper back and neck muscles adds up. Without taking proactive steps to address the cause, you may notice that the headaches become more frequent and intense.

Keep this in mind…

  • Cervicogenic headaches can begin due to tightness in the shoulders, a stiff neck, or poor posture.
  • Chiropractic adjustments can reduce the severity and frequency of headaches.
  • Over 70% of people with cervicogenic headaches find significant relief with chiropractic adjustments.

Next Steps:

To break the cycle of daily cervicogenic headaches, you need to address the underlying cause.

Staying well hydrated (with water!), stretching at least every hour, and setting your workstation up ergonomically are all important to reduce your headache risk.

If you still notice that headaches are bugging you, or you’re experiencing neck pain or limited neck range of motion, call us for a complete evaluation so we can create a plan of care to help you not only get well, but stay well!

Science Source(s):
Chiropractic Spinal Manipulative Therapy for Cervicogenic Headache: a Single-Blinded, Placebo, Randomized Controlled Trial. BioMed Central. 2017.
healthy exercise activities

Staying Healthy as a Weekend Warrior

healthy exercise activitiesBottom Line:

Millions of people participate in sports each weekend as a way to stay active and stay connected to their friends, but, inevitably, as we age, the likelihood of an unexpected injury creeps up.

So how can you stay healthy as a weekend warrior?

Taking proactive steps during the week to stay well can directly impact your ability to keep enjoying your weekend sports.

Why it Matters:

Weekend sports activities like a softball game typically last a few hours.

If you enjoy hiking or mountain biking, you’re probably looking at 4-6 hours of sports activities each weekend.

That may seem like a lot, but it’s a short amount of time compared to the number of hours you spend working each week.

That’s why taking daily proactive steps with your health are so important.

Stretching to improve your mobility, strengthening to improve your support, and moving through your entire range of motion can all help you feel more energized each day and potentially reduce your risk of injury on the weekends.

Did you know…

  • Regular exercise during the week may help reduce your risk of injury on the weekends.
  • At least 75 minutes of vigorous exercise is recommended each week.
  • Weekend warriors have a 40% lower risk of experiencing an adverse event as a result of cardiovascular disease.

Next Steps:

Getting older doesn’t mean you need to stop playing sports – you just need to be smart about your approach.

Building new healthy habits take time.

Utilizing your smartwatch or other health apps is a great way to receive reminders to help you start making getting up, stretching, and moving your body more often part of your daily routine.

Small steps like these will help you to maintain a balance of strength and flexibility that will help you continue to enjoy your weekends week in and week out for years to come!

Science Source(s):
The Underappreciated Health Benefits of Being a Weekend Warrior. Harvard Health Publishing. 2017.
leg & back pain

Is My Leg Pain Coming from My Back?

leg & back painBottom Line:

It may seem odd to think that nagging leg, calf, or foot pain could be traced back to a low back problem…

But if you’ve had pain in your leg or foot, a pinched nerve in your low back may be creating your issue!

Pain that travels along a spinal nerve is called radicular pain, and it’s one of the most common types of pain that occurs as a result of spinal nerve compression.

Why it Matters:

Your spinal nerves can be pinched or compressed by a bone, disc, or ligament.

Whichever your pain is coming from, it’s important to know that all have a great chance of recovering without the need for drugs or surgery.

Here’s a closer look:

  • Bone Spurs: Bone spurs can form as a result of joint damage associated with osteoarthritis, and these can sometimes grow large enough to pinch your spinal nerves.
  • Disc Herniations: Disc herniations, bulges, or tears can invade the space of your nerves and that inflammation and pressure can cause narrowing of the canals.
  • Ligament Hypertrophy: Ligament hypertrophy (or overgrowth) can happen with age and injuries and lead to added pressure your nerves.

Next Steps:

Leg pain that begins in your low back can start with an injury or for what seems like no reason at all.

Either way, your body is telling you to Pay Attention Inside Now!

Every day in our practice, we help people treat their compressed nerves and regain their quality of life.

Reducing inflammation, establishing proper joint motion, and taking proactive steps to reduce the likelihood of the pain coming back are all part of our care plans.

So, if you’ve felt leg pain, give us a call today!

Science Source(s):
Radiculopathy. Johns Hopkins Medicine. 2021.
back pain relief

How to Move Your Way to Back Pain Relief

back pain reliefBottom Line:

Movement is one of the best ways to recover from back pain.

In fact, science has shown us that medications and rest are actually a few of the least effective ways to find relief!

Your body is designed to move, and often it’s a lack of daily movement (or chronic postural changes) that causes back pain to begin in the first place.

Why it Matters:

The right movements and exercises can help you recover more quickly and prevent future back pain episodes.

There are three different types of body movement: segmental, regional, and whole body.

Segmental motion occurs between the individual joints of your body.

Regional movement occurs in a body region such as your neck, mid-back, or low back.

Whole-body movement is characterized by the actions we typically think of as exercise.

All three types are essential and work together to keep your spine and musculoskeletal system healthy and functioning at its best.

Here’s a closer look:

  • Segmental Movement: Moving the individual joints of your body is what chiropractors are specifically trained to do. Proper segmental movement can help reduce pain, improve your range of motion, and influence your central nervous system.
  • Regional Movement: Dynamic stretching with regional range of motion exercises can reduce low back stiffness.
  • Whole Body Exercise: Daily exercise can help your brain and body feel better as well as improve your rest and recovery at night.

Next Steps:

The foundation of all movement is segmental movement.

If your joints aren’t moving correctly, the rest of your body isn’t moving correctly or well.

Moving may be the last thing you want to do if you’re struggling with back pain, but research has repeatedly shown that movement and exercise are two of the best ways to find relief from back pain.

If you’ve dealt with back pain, call us today.

Our team will be happy to provide you with a complete movement assessment and personalized exercise plan to help you get (and stay) well for years to come!

Science Source(s):
5 Steps to a Pain-Free Back. Harvard Health Publishing. 2016.