What We Use to Breathe

There are two main groups of inspiratory muscles: principal and accessory. Principal muscles are used regardless of the level of breathing required, while accessory muscles are only used during forced breathing-when someone has asthma, exercises or has a cold. 

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The principal (primary) muscles are: the external intercostal, internal intercostal and the diaphragm muscle. Both the external intercostal muscles and the internal intercostal elevate the ribs, thus increasing the width of the thoracic cavity, while the diaphragm contracts to increase the vertical dimensions of the thoracic cavity, and also aids in the elevation of the lower ribs.

The accessory (secondary) muscles of inspiration are: the scalene and sternocleidomastoid  muscles. During inspiration, the external intercostals raise the lower ribs up and out. The sternocleidomastoid and scalene muscles also become involved, serving to raise and push out the upper ribs and the sternum. 

During expiration, the most important muscles are those of the abdominal wall (including the rectus abdominus, internal and external obliques, and transversus abdominus), which drive intra-abdominal pressure up when they contract, and thus push up the diaphragm. The internal intercostals assist with expiration by pulling the ribs down and in. 

Upper ribs move with a “pump-handle” motion about the thoracic (midback) vertebrae.  This elevates the manubrium and rotates it outward to open the chest. Middle ribs move with a “bucket-handle” motion that expands the rib cage laterally. The 11th and 12th ribs move with a “caliper” motion.  

When people have asthma they make use of the ribs, thoracic vertebrae and secondary muscles to aid in breathing.  This causes rib restrictions, thoracic vertebrae restrictions (loss of motion) and adhesions/scar tissue in the muscles in the front of the neck, tops of the shoulders, and the diaphragm muscle.  Over time this causes the person to round their shoulders and their head/neck starts to move forward. 

We at Back to Health can aid in restoring the motion to the ribs, thoracic vertebrae, breaking up adhesions/scar tissue in the muscles.  When this occurs it is easier to use the proper muscles for breathing!

Children and Health

Chiropractic Care for Children
Children benefit from chiropractic care for the same problems for which adults are treated, which are predominantly musculo-skeletal disorders. For example, children have a fairly high incidence of back pain and other musculo-skeletal problems caused by participation in sports, sitting in desks at school, computer activities, and the frequent tumbles and falls that active children experience.

Chiropractic care is widely recognized as one of the safest, drug-free, surgery-free therapies available for the treatment different body and spinal pain syndromes. Few other therapies can demonstrate a better safety record. Provincial governments across Canada recognize that the chiropractic profession’s scope of practice includes treating patients of all ages.

More than 44 studies have been conducted into the effectiveness of chiropractic treatment for neck and back pain alone and there is well-documented evidence of the prevalence of back pain in children. Young children can also benefit from a spinal check-up at key stages in the same way that they benefit from eye examinations and dental check-ups. For example, starting to sit, crawl and walk are developmental points when a check-up will confirm that the spine is functioning properly or provide an early warning of any potential problems.

Exercise for children

Like adults, kids need exercise. Most children need at least an hour of physical activity every day. Regular exercise helps children: feel less stressed, feel better about themselves, feel more ready to learn in school, keep a healthy weight, build and keep healthy bones, muscles and joints and sleep better at night 

Children sometimes spend more time with watching TV, playing video games and computer time. Competitive sports can help kids stay fit and walking or biking to school, dancing, and yoga are some other ways for kids to get exercise. 

Diabetes and weight issues are becoming more prevalent with the youth of today!

The youth of today are becoming rounded through the shoulders and their necks are straightening out. This is due to computer use, texting, backpack use, and video games!

Massage and Children

Just as adults need positive touch, so too do children! Every child, from infancy to the teen years can benefit from massage therapy.

Babies respond well to massage, and show improved temperament, decreased instance of illness, and less fussiness. Babies find abdominal and back stroking to be particularly soothing, although the entire body will typically be treated.Treatments for babies are short; typically 15-20 minutes long.

Older children can also greatly benefit from massage therapy. Massage has a positive effect on a child’s developing tissues, helping with posture and range of motion. Additionally, massage can be used to treat soft tissue injuries due to sprains, strains, joint misalignments, dislocations, and many other types of injuries. Massage has also been shown to have a positive effect on depression, mood, and the immune system in children.  

Backpack Safety 

It’s well understood that heavy backpacks are taking a heavy toll on adolescent spines. Carrying heavy backpacks could cause a wide spectrum of pain related musculoskeletal disorders and postural dysfunctions.

Children commonly carry school backpacks of 10% to 22% bodyweight. Increasing backpack loads significantly compress lumbar disc heights. Backpack loads are responsible for a significant amount of back pain in children, which in part, may be due to changes in lumbar disc height or curvature. A child carrying a backpack weighing 15% of body weight changes all the postural angles in preadolescent children.

Studies on back pack use in children support the use of a 10% of body weight cutoff for safe use of backpacks.

If you would like Dr. Barbara Rodwin to check the ergonomics of your child’s back pack – how the straps are positioned, the size and positioning on their back. Feel free to speak to the front regarding booking time for this!

Vitamin D – Do Children Require it?

Vitamin D is important for children too! It helps with regulating nerve, muscle function, reduces inflammation, promotes calcium absorption, aids with bone strength and it is crucial for their immune systems! If children do not get the required amount their bones can become brittle, thin or malformed and the ability to heal is compromised.

Natural sources include fish, fish oils, and sunshine! Another source is supplements and fortified foods. They do carry children's forms of Vitamin D supplementation.

If you have questions regarding Vitamin D or nutrition for your child, feel free to ask Dr. Barbara Rodwin. 

Foot and Shin Issues

Flatfeet and rotation of the leg
The feet are the foundation of the lower limb. Poor biomechanics often start with the foot.  If a foot is flat or has high arches there are abnormal changes that can occur to all of the postural joints of the body.

Our feet are highly adaptable.  As they hit the ground and begin to absorb load, the motion they undergo is called pronation.  The flexibility of our joints determines how much energy the lower extremity chain (foot-ankle-knee-hip-pelvis-low back) can absorb. 

For different reasons, both flat and high-arched feet channel a large amount of energy to skeletal structures high in this chain — especially the knee, hip and lower back—making those structures more susceptible to injury.

For example, it is common for the kneecap (patella) to develop pain because a flat foot forces the patello-femoral joint to absorb more energy. The patella can become poorly aligned because of rotation of the foot as shown in the picture to the right. 

Running sports add ‘impact loading’ to the equation. Running and jumping amplify the effects of failed biomechanics. 

Sprains and strains are likely to occur when joints are poorly aligned or when they absorb forces that should be directed to another part of the body.  Make sure your footwear is supportive and appropriate for the activity you’re doing.

Did you know that we have metatarsal pads for sandals and dress shoes?

Heel lifts are used when there are leg length discrepancies – one leg can be shorter due to lower back, hip, knee, leg and/or foot issues.

Lower back pain due to the legs

Figure 2:  When the feet flatten out, this causes shifting of the legs and a change to the lower back curve.

There are a number of causes for low back pain. In many patients excessive foot pronation may contribute to lower back problems. Bilateral excess pronation causes internal rotation of the tibia which in turn leads to anterior tilt of the pelvis and a forward shift of the body's center of gravity.

The result is increased lordotic curvature. Increased lordosis at L1-L5 and compensatory muscular tightness of the lumbo-sacral region causes pain and discomfort especially when standing upright for longer periods of time. The thoracic region commonly develops a secondary kyphotic curvature. 

Unilateral pronation lowers the vertical distance of the foot to the ground, creating a functional short leg and causes a hip mis-alignment. Structural leg length discrepancy means that one leg is actually shorter than the other. In this case the patient will often present with unilateral pronation (i.e. worse on one foot) as a natural compensation for the structural imbalance.

Both functional and structural leg length discrepancy can cause back pain. Patients presenting with a leg length discrepancy often also exhibit Scoliosis. 

Back pain can be treated with stretching and strengthening exercises, chiropractic spinal adjustments, soft tissue massage therapy, and active release. Adding orthotic therapy to your treatment regime can be beneficial. Correcting excessive pronation with FootMaxx orthotics will assist by posteriorly rotating the pelvis, thus reducing pressure on the sacro-iliac and lower back area. 

A heel lift should be added to the orthotic on the shorter leg. By doing so the shorter leg will be raised which aids in rebalancing the lower limb and removing compensatory mechanisms that contributes to lower back pain. 

If you have lower back pain, have your leg lengths checked. Also, check the alignment of your feet, femur, tibia, fibula, and patella bones checked for rotational problems. Also, have a foot scan/gait analysis. 

Please book an exam with Dr. Barbara Rodwin and Keri-Lyn Dudgeon to have these checked. 

Shin splints and Achilles tendonitis

Figure 3: Shin Splints

Shin splints are caused by overusing the lower leg or by using it incorrectly. Improper stretching, warm-up or exercise technique will increase the chances of shin splints. They can also be caused by improper footwear and flatter feet (pronation) which causes rotation of the shin. The soft tissue becomes inflamed due to the stress that has been put onto the shin. This area is enclosed in a compartment and if the tissue swells, there is no place for it to go so the pressure increases. The increased pressure makes it hard for the blood to flow freely and the net result is pain and sometimes tingling, numbness or weakness.

Figure 4: Both the Achilles tendon and the plantar fascia

Achilles tendonitis is a common injury in the running community. It is an inflammatory process that leads to swelling, pain and tissue damage. It results from repetitive strain, which in turn makes it more susceptible to tearing or even rupturing.  

The Achilles tendon attaches onto the heel of the foot as do the posterior muscles of the leg, which help to plantar flex the foot (point the toes down). It is responsible for providing the push that drives the foot down and forward when walking, running, and jumping. All in all, it generates a lot of tension and absorbs a lot of force. It‘s involved in most actions of the lower extremity and becomes more susceptible to tendonitis when engaging in sports where it is under a constant, repetitive load.

Chiropractic treatment of shin splints involves addressing any joint restrictions in the foot, ankle, and knee, muscle tightness and imbalances as well as assessing any biomechanical deficiencies in the feet that may be causing the shin splints. If deemed appropriate orthotics are prescribed to remedy the condition. Also stretching and strengthening exercises will be given.

The goals of massage are to reduce any inflammation, pain, and swelling, muscle spasm, and trigger points. Massage will also maintain range of motion as well as eliminate any scarring or adhesions. Muscular imbalances that may be causing the problem would be addressed during the treatment.  

The Active release technique is very effective in treating these problems!

Plantar Fascia

The plantar fascia (fash-ah) of the foot is a thick band of tissue that connects your heel to the base of your toes. When it is torn, inflamed or over-stretched, this is called plantar fasciitis (fash-e-it-is). This condition can be a result of:  an acute injury (strain) that places an excessive load on the foot, prolonged or excessive pronation (flat foot) of the foot, a high-arch or a change in footwear. You will often feel the pain at the base of your heel when you step out of bed in the morning or through the arch of your foot. This injury can be very pesky and quite painful limiting your daily activities significantly

Self Care Tips:  Before you get out of bed, wrap a towel around your toes and gently pull them towards you. Do this with your knees straight as well as bent.  Massage your arch often by sitting on a chair and rolling a marble, golf ball or another massage device under your foot.  Stretch your calf and Achilles tendon - we have specific stretches that we can suggest for you to take home….Just ask us!! Keep your shoes by your bed and wear around them house.  Rolling a frozen water bottle under the foot helps too!

Chiropractic adjustments, active release, and massage are effective treatments for plantar fasciitis. Custom orthotics are also very effective because they can correct the excessive pronation of the foot causing the problem.

Asthma, Allergies and Sinuses

Sinusitis 
Under normal circumstances, the sinuses produce a scanty amount of mucoid fluid. When inflammation sets in, as a result of allergy or a common cold, the mucosal lining produces a profuse mucoid drainage. Inflammation makes it easier for bacteria to infect the sinuses. As a result, pus accumulates inside the sinus cavities. Symptoms consist of severe pain and tenderness over the involved sinus. 

In maxillary sinusitis, pain is over the cheek and the upper teeth. Frequently, the pain is mistaken for that of an infected tooth. 

In ethmoid sinusitis, the pain is between the eye and the nose, or deep behind the eye. 

In frontal sinusitis, the pain is in the forehead. 

Finally, in sphenoid sinusitis, the pain is deep behind the eye, in the temple or even the crown of the head. 

Discharge from the sinuses, a blocked nose and an inflamed throat can occur because of the post-nasal drainage. If the sinus cavities are blocked by a swollen mucosal lining, pus cannot escape into the nose and pressure builds up inside the sinus cavities. Pain becomes unbearable, and the infection may extend outside the walls of the sinuses, causing facial or orbital swelling.

At Back to Health we can help with sinusitis! Dr. Barbara Rodwin can treat your sinuses with the use of a laser, and/or acupuncture, show you how to drain your own sinuses and how to alleviate sinus headaches.

Also Neti Pots or a product known as Neilmed sinus are very effective for flushing irritants our of the sinuses. A Neti Pot is filled with warm, slightly salted water and the spout of the pot is inserted into one nostril. The position of the head and pot are adjusted to allow the water to flow out of the other nostril. The Neilmed works on the same premise but it is a plastic bottle and you use a packet of salt that is supplied with the product.

Asthma 

Asthma is a common condition that's anything but simple. Symptoms vary widely from person to person and from situation to situation. Every year, about 500 Canadians die from asthma. Most of these deaths, however, could have been prevented with proper education and management. 

Asthma is defined as a "chronic inflammatory disease of the airway” that causes the following symptoms: shortness of breath, tightness in the chest, coughing, and wheezing. 

People with asthma often have trouble breathing when they're in the presence of what are called "triggers." When someone with asthma has asthma symptoms, it means that the flow of air is obstructed as it passes in and out of the lungs. 

The triggers could be either: 

1. Inflammatory Triggers are the allergic triggers which cause inflammation of the lungs' airways or tightening of the airways' muscles. Inflammatory triggers include: dust mites, animals, cockroaches, moulds, pollens, viral infections, and certain air pollutants.  

2. Symptom Triggers are the non-allergic triggers which generally do not cause inflammation, but they can provoke "twitchy" airways, especially if they're already inflamed. Symptom triggers include: smoke,  exercise, cold air, chemical fumes and other strong-smelling substances like perfumes, certain food additives like sulfites, certain air pollutants, and intense emotions.

Most people with asthma can live full, active lives. The trick is learning how to keep the asthma symptom-free. If you have asthma, you can control it: by avoiding your asthma triggers, by taking your medication, through education from your healthcare team and by following an asthma action plan. 

Your medical doctor will possibly refer you to a specialist or an asthma educator and suggest you use a peak flow meter to monitor your lung function. This allows you to note any changes that might mean your asthma is not being controlled properly.


Also with asthma you end up using your accessory muscles, ribs and thoracic area more – see article on: What we use to breath. If you have these areas treated with chiropractic adjustments, massage and active release technique you can lessen the breathing issues associated with asthma.

Allergies

There are numerous types of allergies an individual could have. You could be allergic to: pollen, moulds, dust, perfumes, colognes, cleaning products, chemicals, other environmental allergens, and many types of foods. They can affect you in different ways such as: aggravating your sinuses, causing breathing issues, sneezing, frequent colds, ear problems, mucous build-up in the throat, and digestive issues.

Allergies can be helped by eliminating the allergen, and by building up your immune system. There are certain vitamins, minerals and homeopathic remedies that can be taken to help with this. Please ask Dr. Barbara Rodwin regarding use of the supplements. 

Also you can take a sensitivity test that will look at all the allergens and this test allows you to know how sensitive you are to the different allergens. There are two centers in Ottawa that test for all the food and environmental allergens. If you are interested in having these tested just ask us for the cards!

The Knee

Patello-Femoral Syndrome   

Patello-Femoral Syndrome is a condition caused by the patella (knee cap) not tracking properly over the femur (thigh bone). The patella normally rides in a groove on the femur. The patella is really a fulcrum - it gives leverage to the big muscles on the front of the thigh. These thigh muscles are called the quadriceps. The quadricep muscles consist of four muscles. With Patella Femoral Syndrome, you get an imbalance in these muscles - usually the lateral or outside muscle over-powers the inner medial muscle - and this pulls the patella out of its normal groove. When the patella doesn't track properly in its groove, it causes pain under the patella.

Signs and Symptoms: Pain under or around the knee cap which can feel like a pressure, Pain is often worse after activity that involves knee bending - running, stairs, squats, kneeling on the knee, Knee 'cracks' or needs to be cracked to decrease pain,  Patient cannot sit for long periods of time without straightening out the knee to make it crack. This is called 'Theatre Sign' - patients must sit in an aisle seat at the Theatre so that they can straighten out their knee frequently.
Often it is due to flat feet and rolling of the feet in causing the shine bone to roll out and the patella to change its alignment!

Treatment for patella-femoral syndrome can include: A full biomechanical exam to determine the cause. Then possibly: chiropractic to align the patella, feet, hips; Active release to break up adhesions in the tissues, massage therapy, orthotics, at home stretching and strengthening. A patient may be advised to ice or use a brace dependant on the problem.

OSGOOD-SCHLATTER’S SYNDROME

A knee condition often first diagnosed in adolescents.

X-ray of the knee demonstrating fragmentation of the Tibial tubercle with overlying soft tissue swelling.

Osgood-Schlatter syndrome also called Osgood-Schlatter’s disease is one of the most common causes of knee pain in adolescent athletes. The condition is most common in active boys aged 10 -14 and is caused by stress on the patella tendon that attaches the muscle at the front of the thigh to the lower leg (Tibia). The tibial tuberosity, or bony bump on the shinbone just below the knee, swells and feels tender and painful when the knee is used. It occurs when, following an adolescent growth spurt, stress from repeated contraction of the quadriceps muscle is transmitted through the tendon to the tibial tuberosity, which is a growth center on the bone. 

Symptoms include: pain in one or both knees, pain when straightening the leg through the knee joint or full squatting, pain on running, or going up and down stairs, the pain eases with rest, the tibial tuberosity is swollen, and the skin over the tibial tuberosity is red and inflamed. Sometimes the quadriceps muscles can lose strength and bulk.

A thorough case history will reveal around half of all children with the condition report a prior knee injury. It is therefore important for the chiropractor to do a biomechanical assessment of the whole kinematic chain including all the joints and the muscles of the lower limb, the spine and pelvic joints. 

Treatment includes rest and ice and manual therapies such as Chiropractic adjustments to the foot, knee, and hip and back; Active Release Technique, massage therapy and stretching are very beneficial.  Acupuncture, ultrasound and laser therapy are also helpful in speeding up the recovery. Later at home stretching and strengthening exercises and possibly the use of an infra-patellar strap or brace.

Osteo-arthritis of the knee

If poor mechanics or traumatic injuries are not corrected at an early age, the tissues of the knee joint and especially the cartilage, will eventually begin to wear out. As a result the bones rub upon one another and changes such as bone spurs can occur. This painful condition is known as degenerative joint disease or Osteo-arthritis and is often progressive with age. Common treatment often involves medications such as NSAIDS (non-steroidal anti-inflammatory drugs).

Conservative treatment such as chiropractic can be helpful in alleviating the pain. 

Massage therapy is very helpful in helping to maintain the flexibility in the knee.  Active release can break-up the knots, adhesions, scar tissue that develops with Osteo-arthritis.  

Other treatments that are very helpful are acupuncture, the interferential current therapy, icing and fitting for the correct brace.

It is very helpful to determine the correct stretches, strengthening and physical sports to do to aid in maintaining the knee flexibility and strength.

There is some evidence that nutritional substances such as Glucosamine and Chondroitin can be helpful in the long term management. People can often help themselves by keeping their weight down, doing exercises especially in the pool, and wearing cushioned shoes, insoles or orthotics.  

Sometimes people with Osteo-arthritis will have to have a knee replacement. After the surgery it is very helpful to have treatment to restore the remainder of the motion of the knee. The surgery does cause scar tissue to develop and often people feel they have to live with the inflexibility after the knee replacement, they think this is as good as it will get! That is not true.

Are you living your life to the truest potential – do you have stiffness, pain, discomfort that limits your daily activities?

The Shoulder

How the shoulder works!

The shoulder is made up of three bones: the scapula (shoulder blade), the humerus (upper arm bone), and the clavicle (collarbone).

The rotator cuff connects the humerus to the scapula. The rotator cuff is formed by the tendons of four muscles: the supraspinatus, infraspinatus, teres minor, and subscapularis.

Tendons attach muscles to bones. Muscles move the bones by pulling on the tendons. The rotator cuff helps raise and rotate the arm.

As the arm is raised, the rotator cuff also keeps the humerus tightly in the socket of the scapula. The upper part of the scapula that makes up the roof of the shoulder is called the acromion.

A bursa is located between the acromion and the rotator cuff tendons. A bursa is a lubricated sac of tissue that cuts down on the friction between two moving parts. Bursae are located all over the body where tissues must rub against each other. In this case, the bursa protects the acromion and the rotator cuff from grinding against each other.

In order to know if you have injured your rotator cuff you should have it examined by a Doctor of Chiropractic. They will ask questions about your medical history, your injury, and your pain. Then they will perform a physical examination of the shoulder. The physical exam is most helpful in diagnosing a rotator cuff tear. A complete tear is usually very obvious. 

X-rays won't show tears in the rotator cuff. However, the Doctor of Chiropractic may want you to have a shoulder X-ray to see if there are bone spurs, a loss of joint space in the shoulder, or a down-sloping (hooked) acromion. These findings are associated with tears in the rotator cuff. An X-ray can also show if there are calcium deposits in the tendon that are causing your symptoms, a condition called calcific tendonitis. Further studies may include: an ultrasound and/or an MRI.

The shoulder is a joint than can be treated with a combination of many different treatments.  The treatment types are dependent on the injury.  These can include – the Interferential current machine, acupuncture, massage therapy, active release, and chiropractic to restore the joint motion, stretching, strengthening, and modifications to activities.

The shoulder joint is very complex and works with the shoulder blade, neck and upper back to co-ordinate movements.

The rotator cuff is made up of four muscles that ‘cuff’ the shoulder.  These muscles can be injured due to different factors.

 The shoulder
• A complex structure:  3 Bones, 3 Joints which attach it to the mid back and arm, 5 Ligaments, over 30 Muscles, 4 Bursa, 3 capsules.
• 75% of North Americans will experience shoulder problems requiring care at some point.
• The shoulder joint comprises the part of the body where the humerus attaches to the scapula.  The shoulder refers to the group of structures in the region of the joint.

The shoulder joint is made up of 3 bones: Collarbone (clavicle), Shoulder blade (scapula), Upper arm bone (humerus) 

• The bones of the shoulder are held in place by: muscles, ligaments, and tendons.
• Ligaments attach shoulder bones to each other, providing the main stability for the shoulder. The front of the joint capsule is anchored by three glenohumeral ligaments. 
• Tendons are tough cords of tissue that attach the shoulder muscles to bone and assist the muscles in moving the shoulder.
• There are 30 muscles providing movement and support for the shoulder complex. 
• The muscles that are responsible for movement in the shoulder attach to the scapula, humerus, and clavicle. The muscles that surround the shoulder form the shoulder cap and the underarm. 
• The capsule is a watertight sac (soft tissue envelope) that encircles the glenohumeral joint. It is lined by a thin, smooth synovial membrane. 
• Three main nerves begin together at the shoulder: the median nerve, the ulnar nerve, and the radial nerve. These nerves run under the collarbone and are known as the Brachial Plexus before they divide.
• The shoulder movement occurs as a result of all these structures and from the use of the ribs, thoracic spine, neck and even the elbow.  Often unresolved shoulder problems are a result of the other areas involved not being treated.   

Scapular-thoracic motion

• Scapular activity during shoulder motion is critical for normal shoulder function – shoulder moves 2/3 of the movement and the scapula the other 1/3 motion. 
• The scapulo-thoracic motion is the movement between the scapula (shoulder blade) and the thoracic spine. 
• The scapula moves with the shoulder in many daily and athletic activities. Anytime you raise your arm up this motion occurs!
• It is often over-looked in shoulder problems and that is one reason they do not resolve properly.

The Lower Back

THE ANATOMY OF THE LOWER BACK
The lumbar spine is made up of 5 vertebrae. Below the lumbar region are 5 fused vertebrae of the sacrum and the 5 fused vertebrae of the coccyx. A facet joint joins each pair of vertebra (i.e., the one above to the one below). Like hinges, the facet joints guide the movement of the spine, while also stabilizing the vertebral column.  

Ideally, the joints in the spine are lined up so that the back can twist and bend with little friction between the vertebrae. Between each pair of vertebrae lies a flat, circular inter-vertebral disc. The outer part of the disc, the annulus, is strong and hard. The inner portion, the nucleus pulposus is soft and absorbs shocks to the spine during movement. Many times degenerative disc disease or other problems involving the disc can lead to unbearable back pain. This can be due to damage to the nerve. 

The vertebrae surround and protect the spinal cord, a column of nerves running down from the brain. Nerves branch off from the spinal cord and with their roots passing through the vertebrae, extend all over the body. As a result, pain from a back problem may also travel to other parts of the body. This can cause numbness, tingling, pain, burning into the hips, legs, knees, feet, and even around to the abdominal region! One example is Sciatica.

CORE EXERCISES

Core exercises are excellent for aiding with problems of the lower back. Unfortunately they can cause issues with the lower back as well, if not performed properly and not the right type! People often will make use of the psoas muscle, hip flexor, too much and they also use the lower back joints when doing core – which places pressure on the spinal segments. Studies have indicated that people are aggravating their back when performing core exercises

The abdominal muscles can be engaged when sitting, standing, walking and running. If you think about placing your lower back/hips in ‘neutral’ alignment you are able to activate your core properly in these postures. Just think while doing any of these activities you can be working your core!

Please see the front bulletin board for instructions on how to obtain this neutral alignment! You can also ask Dr. Barbara Rodwin how to do this.

The lower back – the muscle (in red) is the psoas

SITTING CAN CAUSE LOWER BACK PROBLEMS

As technology advances, we are spending more and more time sitting, often in front of a computer. People are also being less and less active. Sitting all the time wreaks havoc on your posture and can cause pain, stiffness and discomfort in the lower back, hips, and neck.

Sitting all the time can add excessive compression on the joints of the lower back. Many people think that sitting is better for the lower back than standing, but sometimes sitting can be worse than standing. When you sit down, all of your upper body weight is supported by your pelvis and lower back. However, if you are standing, the weight of your upper body is supported by your pelvis, lower back, hips, knees, and ankles.

Standing and sitting can both put pressure on the lower back but through slightly different mechanisms. In standing, if you have poor posture or poor core stability you may feel discomfort in your lower back, but sitting (especially with bad posture on a hard surface) will put more pressure on the joints of the lower back.

We do have a posture sheet explaining how to use your chair and sit properly!

LOWER BACK PROBLEMS

Lower back pain means relatively short-term pain, stiffness and/or muscle tension anywhere along the back, starting below the ribs and extending to just underneath the buttocks.  If you are having lower back issues it is important that you have it examined by a Doctor of Chiropractic. A biomechanical exam will be performed which will determine if the problem is a lower back vertebrae/joint, muscle, and/or disc issues. Also we will determine if it is due to sitting, standing, lifting, walking, running, and/or sleeping habits.  

During the course of the day if we use our back, abdominal, hip and trunk area properly we place very little pressure/stress on this region. If we are not using this area properly studies have indicated that we can put upwards of 150% greater force on the lower back. This extra force will over time lead to fatigue of the back and can cause spinal degeneration/arthritis in the lower back due to the repetitive stress placed on the vertebrae.  

When this degeneration occurs to the vertebrae and discs this causes the lower back vertebrae to lose some of their normal motion. Our body then adapts by tensing the muscles to hold this area tighter. This will lead to stiffness in the long back muscles, also known as the erector spinae. You will feel this along the sides of the spine. All of this can then cause issues with the nerves that exit at each vertebrae.

Lumbar degeneration 

LUMBAR VERTEBRAE, NERVES, DISCS, JOINTS 

Some people with lower back problems then feel it in their buttocks, backs of their legs, into their thighs, knees, shins and even into their feet!

As you can tell the lower back is very complex and involves many structures that can cause your lower back discomfort.

Arthritis

eorthopod.com

The word Arthritis means inflammation of the joint and loss of joint motion. Arthritis can affect a person at any age.

Arthritis is most likely to appear in the following forms: Osteoarthritis (abnormal wear and tear type, from injuries and use), Degenerative joint disease (DJD), Rheumatoid Arthritis, Lupus, Fibromyalgia, Gout and Juvenile arthritis.

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Eight classes of classes of arthritis and related conditions have been identified. These are: 

• Inflammatory Arthritis - The membrane of the joint becomes irritated
• Attachment arthritis - frequently in the heel or lower back, the ligament or tendon fastened to the bone becomes irritated
• Crystal arthritis - the big toe has deposits of microscopic crystals of sodium urate
• Joint infection - bacteria contaminate the fluid inside the joint, usually found in the hip, shoulder and knee
• Cartilage degeneration - usually found in the knees, neck, back, hips, fingers, toes, wrists and feet, this type of arthritis arises when the cartilage of the joint breaks down
• Muscle inflammation - muscle tissues become inflamed
• Local condition - a local injury causes pain, such as tennis elbow, runners knee, etc.
• General conditions - a condition characterized by generalized muscle pain and sleep disturbances.

Massage therapy for arthritis
Although massage therapy cannot cure or stop the progression of arthritis, it can ease the symptoms associated with inflammation and improve quality of life. While the cartilage damage of arthritis cannot be reversed, massage is helpful in reducing muscle spasms and decreasing compression associated with the arthritic joint disorder. The benefits of massage include: Increased circulation, Increased flexibility and mobility, Decreased pain and inflammation, Relief of muscle aches and stiffness and, an overall sense of relaxation and wellness.

A variety of massage styles can help decrease arthritis pain. Swedish massage therapy is the most relaxing and is used to stimulate blood flow to the skin and relax the muscles. Deep-tissue massage therapy can decrease pain and improve movement in specific muscles and joints. Active release can aid in reducing the
scar tissue.

Special points of interest:

• Did you know that we treat all forms of arthritis?
• We have an infor-mation sheet on nu-tritional supple-ments for arthritis.
• We have an Arthritic line of Custom Orthotics

Chiropractic and acupuncture

Dr. Barbara Rodwin has been treating all types of arthritis! When a person has arthritis they lose motion in the joint that the arthritis is associated with. The joint then loses mobility, the cartilage may decrease and then the stiffness, discomfort and pain ensues!

All joints of the body—the jaw, neck, shoulders, elbows, wrists, fingers, back, hip, knees, ankles, toes can be adjusted to then allow the movement of the joint to improve.

Over her years of practice, Dr. Rodwin, has been able to aid countless patients in improving their mobility!

She has specialized treatment types to help in re-storing motion to the joints which is safe, pain-free and affective!

Often patients are advised on proper sleeping, sitting, exercise, stretches and nutrition that helps with the arthritic condition.

Dependant on the type and extent of arthritis sometimes acupuncture is incorporated into the treatment to aid in resolving pain and restoring joint function. Studies have been completed to show that acupuncture is effective with arthritis. Please see the binder in front reception which highlights these studies.

Is It Because of My Age?

The aging process begins at birth! When we are born our cells start to form, divide, grow and mature. During this process the cells in our body require nutrients, rest, and exercise in order to mature. These cells form a variety of different structures in the human body. The cells aid in developing our skin, muscles, tendons, ligaments, organs, brain, and bones. As we age these cells go through renewing themselves each day. For instance, over the course of 7 years our bodies develop a whole new bone system! Yes, that is right, even at a later age our bones go through a renewal of cells and a taking away of cells. Just think in 7 years time your bones will have regenerated to form themselves again. If you live to the age of 70 your bones will have renewed themselves 10 times!  

We at Back to Health enjoy helping people age gracefully. We often have individuals who believe that their problem is because of their age! We as a society feel that as we age it is normal to have issues with a joint, muscle, tendon, ligament or another body part. We are often told for instance that a left knee problem is due to our age! If this were the case how come the right knee does not bother this person?

Should we not change our philosophy on aging and think of it as a time to take care of these issues and to address the underlying causes? After all is it not things we did when we were younger or that we did not have taken care of that often come back to haunt us as we age?  

THE AVERAGE LIFE EXPECTANCY FOR CANADIANS WAS 81.2 YEARS OF AGE! FROM 2009

12 months of weekly strength training improved cognitive function in women as they aged and decreased the chances of fractures. Try yoga for strengthening!

Ensure that when you strength train that you focus while lifting and maintain proper body alignment

Are you Omega 3 deficient?

Omega 3 deficiencies result in altered cell membranes that simply do not function properly. Cell membrane dysfunction is a critical factor in: cancer, diabetes, arthritis, nerve and eye tissues, cognitive disorders of the brain, cardiovascular disease – including heart attacks and strokes.

Omega 3 and Omega 6 are the names of two groups of polyunsaturated fatty acids known to be “essential”. This means that our body cannot make these on its own and we must take them in through the foods we eat! Studies have shown that the ideal ratio of omega 3 to omega 6 in our bodies is 1:2. The typical modern diet has caused the ratio to skyrocket to between 1:10 and 1:25.  

The key Omega 3’s are called: EPA (eicosapentaenoic acid) and DHA (docosahaxaenoic acid) and they are abundant in fatty fish – such as mackerel, sardines, and anchovy. We do not normally eat enough of these fish. It is recommended to take between 1,000 and 3,000 mg. per day of an Omega 3 supplement.  

There are also plant based products such as flaxseed and hemp that provide a type of Omega 3 called ALA (alpha-linoleic acid). The body must first convert this ALA into the EPA and DHA before it can be used. Studies have shown we only convert about 2 – 20%.

If you consume a lot of Omega 6 in your diet – meats, grains, vegetable oil, and olive oil – you should look at supplementing with Omega 3!

Please see the information sheet on the board in front reception.

Differences in bones, cartilage, muscle, tendons and ligaments as we age!

Bones reach a maximum mass between ages of 25 and 35. The aging process causes bones to shrink in size and density. You might notice yourself becoming shorter. Bones become less dense partly because they contain less calcium (which gives bones strength). The amount of calcium decreases because the body absorbs less calcium from foods. Also, levels of vitamin D, which helps the body use calcium, decrease slightly. Certain bones are weakened more than others. Those most affected include the end of the thighbone (femur) at the hip, the ends of the arm bones (radius and ulna) at the wrist, and the bones of the spine (vertebrae).

The cartilage that lines the joints tends to thin, partly because of the wear and tear of years of movement and old accidents we have had. The surfaces of a joint may not slide over each other as well as they used to, and the joint may be slightly more susceptible to injury. Damage to the cartilage due to lifelong use of joints or repeated injury often leads to osteoarthritis, which is one of the most common disorders of later life. 

Osteoarthritis cannot be reversed but you can have work done in the area to improve joint motion!

Ligaments and tendons tend to become less elastic, making joints feel tight, stiff and resulting in you becoming less flexible. These tissues also weaken. Muscles, tendons and joints lose some strength and flexibility. Reflexes become slower and you may become less coordinated during the aging process. You can do exercises to aid in maintaining balance and coordination.

Who is in charge of your Aging? 

The human population lives longer now than ever before! Unfortunately we sleep less, eat processed foods, and do not always put ourselves first when it comes to taking the time for stretching, icing, strengthening, exercising and other general wellness aids. Why is this? We have the tendency to ignore things till there is a problem. We are not conditioned as a society to think of general wellness, prevention and maintenance for our body as we age. When we do have an issue we want a quick fix for it!

Some European countries do think of maintaining their health in this way. With these countries they find there are less chronic issues, greater wellness, less time off work, decreased sick days and people generally feel healthier!   

Should we start thinking in this way? Yes! General wellness starts with you! Start taking the action required to bring yourself towards this goal so that you may feel great as you age. It does not have to happen overnight. Sit down and make a list of the things you feel that would take you on a road to wellness as you age. Make one change initially and then after working through the one change, look at the next item on your list!

If you require help with the list then enlist the appropriate people to aid you on this path! After all, If you wear out your body, where will you live?

Take action today to help yourself for the future! You are in charge of how you age!

With age, if a problem is neglected, the body will attempt to splint or stabilize the injured joint, like mending a broken bone. First a thickening of adjacent bone surfaces, then a lipping effect, bone spurs, and later fusion will occur. These degenerative changes affect the spine, extremities, and tissues in our body. These changes in the bones are the same as leaving your teeth and having tooth decay. The extra bone/thickening of bone our body forms in the area is the same as mineral deposits in a cave. Our body lays it down to attempt to help.  Since the joint is not moving properly our body develops extra bone in the area.