This weekend we are expected to get 20 inches or more of snow!  Be careful everyone.

Shoveling is a very common cause of back pain.  If you are a victim, you may have a soft tissue or joint injury that may be solved quickly with an adjustment or massage.  Please visit our office as soon as you can, the sooner we see the injury – the sooner you are back in shape!  If your injury is more severe, we work with a solid network of neurologists and orthopedists and we will give you an excellent referral after evaluating your injury.  However prevention is key!  Below are some tips for avoiding shoveling and other winter injuries:

Snow Shoveling
Living in urban Denver, many of us have sidewalks that must be cleared within 24 hours of a snow fall.  Having a snowblower or hiring someone else to do it is a good first step to avoiding a back injury while clearing snow, but if you are a shoveler, here are a few things to keep in mind while shoveling:
Keep the shovel close to your body and in front of you
Get close to the snow by bending your knees (not your waist)
Use your leg and arm strength to lift the full shovel
Avoid twisting at the waist to throw the snow, turn your whole body and face the direction you are dumping the snow, then just rotate the shovel to dump it out

More tips after the jump:

Skiing/Boarding
Knee, wrist and back injuries are common on the slopes.  Following are some tips to avoid serious injury:
Warm up your muscles with a light jog and stretching routing
Entering into a strength training program can dramatically reduce risk of injury
Do not ski/snowboard if you already suspect an injury or are not fully healed
Wearing Kinesiotape on your knees can improve muscle function, comfort and strength (but it is not a brace and will not prevent severe injury)
Wear protective gear including helmet and wrist guards

Car Accidents
When snow is falling or roads become icy it is important to be more vigilant and careful on the roads.  A car accident can mean serious injury, time off from work and a long recovery period.  Here are some tips to avoid becoming injured in a car accident:
Perform regular maintenance including sufficient tire treads and good brakes
Allow more room between you and the car in front of you
Do not use your cell phone while driving in bad weather
Clear your windows of ice completely prior to driving
Plan your route and know where you are going

Slip and Fall
Every winter I treat dozens of patients who injure themselves after slipping and falling on ice.  These injuries can be a major setback in your daily activities, here is how to prevent them:
Wear soft rubber soled shoes/boots on icy days, not all winter boots have good traction on ice so make sure yours do
Be aware of surroundings, even ice that has salt/sand on it can have slippery patches
Watch for black/invisible ice
Walk a little slower over icy areas
Me sure to point out areas of ice to your kids, they don’t have well developed balance and coordination

If you do suffer an injury to your muscles, ligaments or joints follow the RICE protocol (Rest, Ice, Compress, Elevate).  If you suspect serious injury seek medical care immediately.  If you need help recovering from injury or need advice on a rehab program contact our office.  Dr. Lisa Goodman, DC – Washington Park Chiropractic – www.washparkchiro.com – 303.744.7100.

Thomas Feeley, vice president of medical operations at MD Anderson, says as many as 25% of patients who arrive at the center with diagnoses for certain cancers such as lymphoma may receive a different diagnosis. Overall, 3% of MD Anderson patients each year end up with a significant change that affects what treatment they receive. “When you get cancer, the first thing you may want to do is jump to get treatment with the first person you talk to,” Dr. Feeley says. “But taking the time to get a second opinion about the diagnosis you have and a careful evaluation of what treatments there are can be lifesaving.”

Is it conceivable that massage can provide more effective relief from low back pain than medication? A new study published in the Annals of Internal Medicine suggests this therapy might indeed alleviate back pain better in the short term than traditional interventions of medicine, bed rest or exercise: Healthday reports.

The investigation conducted by the Group Health Research Institute in Seattle involved 400 patients who had low back pain, the majority of which were middle aged, Caucasian and female. Researchers found those who were given a series of relaxation massage or structural massage were better able to work and be active than those who were given traditional medical care, such as pain pills, muscle relaxants or physical therapy.

According to The New York Times, the study’s participants were randomly divided into three groups: structural massage, relaxation massage and traditional care. Patients in the massage groups received one hour of therapy weekly for 10 weeks.

At the conclusion of the 10 week period, over one-third of the patients who were given massage therapy reported their pain was much improved or eliminated completely, as opposed to only one in 25 patients who were given traditional care. Furthermore, patients in the massage groups were twice as likely to have spent fewer days in bed rest, used less pain pills and participated in more activity than the traditional care group.

Lead author Daniel Cherkin was surprised by the fact that structural massage did not prove superior to relaxation massage in relieving pain. Structural massage involves manipulating specific back pain related muscles and ligaments, while relaxation massage, otherwise known as Swedish massage, involves inducing body-wide relaxation.

The beneficial effects of the massage seemed not only to be experienced during the 10-week therapy period, but also to linger for a time following the cessation of therapy. Evidence of this lingering effect was manifested by the fact that the massage groups continued to display improved function six months after the study’s onset. At the one year mark, however, no significant differences were found in the three groups.

Although the researchers were uncertain of massage therapy’s exact mechanism of action for easing back pain, they voiced several theories. One suggestion was that it either stimulated tissue locally or produced a general central nervous system response. Another speculation was that merely spending time in a relaxing environment and feeling cared for might have been responsible for the improvement. An additional factor to consider is the subjectivity that is impossible to eliminate in such studies. Patients in the control group were aware that the other groups were receiving massage and this knowledge may have caused them to discount their own progress.

It should be reiterated that the study suggests rather than proves the benefit of massage for back pain. Also, some members of the American medical community not associated with the research have expressed reluctance to accept the suggested benefits as being valid.

Conversely, the study’s authors offered their assessments of its import. Cherkin characterizes the results as being “pretty strong.” He states the massage was tested on patients who did not improve using the standard medical approach to back pain treatment. He feels that massage therapy is a reasonable thing to try for anyone getting insufficient relief from this malady. The coauthor, Dr. Richard Deyo, feels that massage appears to provide clinicians with another choice for managing the challenging medical problem of chronic low back pain.

With our focus on Omega 3′s this week, I have been hearing about, and doing a little research on, the benefit of Omega 3′s with people who have ADHD symptoms.  Here is a pretty concise article highlighting the reasons why Fish Oil can be a great alternative treatment for ADHD.  As a side note, we like the Omega 3.6.9 liquid from Biogenesis that comes in a yummy lemon flavored liquid!

Alternative ADHD Treatment: Fish Oil

Research on alternative ADHD treatments suggests a daily fish oil capsule can help curb the symptoms of attention deficit without medication.

by Tina Adler

Could a daily fish oil capsule help curb the symptoms of attention deficit hyperactivity disorder (ADD ADHD) in children and adults? alternative ADHD treatment really help?

Quite possibly, suggests the latest research – including a study published in the May 5, 2005, issue of Pediatrics. “A lack of certain polyunsaturated fatty acids may contribute to dyslexia and attention-deficit/hyperactivity disorder,” reports one of the study’s authors, Paul Montgomery, D.Phil., a researcher in the psychiatry department at the University of Oxford in England.

For the study, schoolchildren were given fish oil supplements rich in omega-3 essential fatty acids (EFAs) for a period of three months. The children showed significant improvements in behavior, reading, and spelling.

Given this finding, Montgomery has become a proponent of fish-oil supplements for children with ADD. “People would be lucky if they could get their kids’ EFA levels up sufficiently by diet alone,” says Montgomery. “I think supplementation with omega 3′s is the only sensible way forward. One gram per day seems right for most children.”

Montgomery recommends choosing a fish oil supplement that contains a high ratio of omega-3 fatty acids (EPA) to omega-6 fatty acids (DHA). “The right ratio of 3′s to 6′s seems to be about four to one,” he says.

As parents we face specific challenges when it comes to lifting, carrying, bending and twisting.  It is important to know that small, simple, repetitive movements can lead to serious and painful injuries.  As a parent, most of us can’t afford to have a back or shoulder injury.  Having two small children I know that it is important to protect my body and prevent injuries.  As a chiropractor, I know how valuable it is to teach other parents easy ways to protect themselves and prevent injuries.  We teach a class at Washington Park Chiropractic called “Parenting Ergonomics” in which parents and caregivers will learn detailed information about how best to incorporate proper ergonomics into their lives.  Here are three of my favorite tips:

1. Carrying: When carrying a child or an infant carrier be sure to switch sides.  Do not get in the habit of always holding a child on your left hip because you are right handed.  This will create a lot of rotation and torsion in your pelvis which can lead to catastrophic lower back pain over time.  This is particularly important if you have more than one child.  *Additionally, in our class we will demonstrate the proper way to lift and carry an infant carrier.

2. Diapering/Dressing: When changing baby it is a good idea to change their head and foot position on the changing table so that they are not always lying in the same direction.  This allows you to rotate your back and arms equally when changing them and allows baby to practice turning his/her head both ways.  This can help to avoid rotational fixations baby might develop in their neck. *In our class we will demonstrate how to diaper baby to avoid putting undue stress on baby’s neck – it is very cool.

3. Nursing/Feeding: Be sure to have a lot of support behind your back and arms when feeding baby.  The caregiver should be relaxed and not feel like they are holding baby up.  It is very important to change baby’s position and especially if you are bottle feeding to hold baby on your right AND left.  This is good for baby’s development and yours.  *In our class we will demonstrate how to set up a good feeding station.

More tips in our class include how to use a stroller, cleaning and computer tips, slings, carriers, grocery shopping, laundry, dishes and easy ways to get kids to help.  Sign up here.

Only available on Wednesdays or Thursdays – slots are already booking up fast so call today! 303.744.7100

60 minutes – $120

30 minutes – $60

January brings us a New Year, as well as cold & flu season. In my house, we up the ante in winter by using Essential Oils. I have school-aged kiddos, and germ sharing abounds! My arsenal includes the use of essential oils for colds, in baths & body oils, to disinfect, clean, and in air fresheners. They make the house smell great too, without all the artificial chemicals

Soo…what are they? Essential Oils are a liquid distilled from plants, and contain the true essence of the plant it came from. They are highly concentrated and a little goes a long way. Essential oils can provide psychological and physical therapeutic benefits. These benefits are usually achieved through methods including inhalation and application of the diluted oil to the skin.

Some of my favorite germ arsenal oils are Eucalyptus, Tea Tree, Lavender, Lemon, Roman Chamomile, Frankincense, and Ravensara. In wintertime, I make a Eucalyptus and Lemon spray to use around the house to freshen the air and kill germs. I also add a few drops of Eucalyptus & Tea Tree to a handful of oil and rub it on my kiddos’ feet and chests at the first sign of a sniffle. Sinus & chest congestion can be helped with a good steam of Eucalyptus and Lemon. Lavender is lovely to relax with as well as being an antiseptic. Right now, I have a sleepy time spray of Eucalyptus, Lavender and Roman Chamomile. Before bedtime, I spray the room and bedding, so that it relaxes them in addition to killing germs.

Essential oils and supplies are readily available at your natural health food store, so making up blends is simple! Check out one of my favorite recipes included below, and try out your own room spray. Also, join us at WPC on February 28th from 1-2pm for a class on making some of these fabulous blends.

The next time you get the sniffles or that tickle in your throat, consider adding Essential Oils to your germ fighting arsenal!

Germ Fighting Room Spray

1-1oz. glass spray bottle (blue or brown)
6 drops Eucalyptus essential oil
3 drops Lemon essential oil
1 drop Frankincense
Bottled or distilled water
A drop of rubbing alcohol or witch hazel – as an emulsifier

Add your drops & alcohol to your glass bottle, and blend gently by rolling the bottle upright between your hands. Fill with water to the bottom of the neck. Put the spray top on tightly, give a good shake, and spray away. Shake before using to blend all the oils. Enjoy!

Doctors of Chiropractic participating in a practice-based research network provided the data. The primary complaints were: ENT/Respiratory Disorders, Gastrointestinal Problems and Musculoskeletal Problems. Secondary complaints were: Neuromuscular Dysfunction/Headaches, ENT/Respiratory Disorders, and Immune Dysfunction.

With respect to treatment-associated outcomes; 776 reported experiencing an overall improvement in their presenting symptoms with 17 reported treatment-associated aggravations from 16 patients. There were no treatment-associated complications.

Interestingly, 36 DCs reported patient improvements that were unrelated to the presenting complaint, including improved immune function.

Vitamin D
There’s less exposure to sun in the winter, which means our body can’t make as much Vitamin D. Vitamin D plays a crucial role in activating the immune defenses within our body.  Supplementing Vitamin D3 in your diet is critical to staying healthy this winter.

Inadequate amounts of Zinc, Folic Acid, Vitamin A, C, and Selenium in our diets have also been shown to greatly decrease immune function.   Eat plenty of dark, leafy greens and brightly colored fruits and vegetables to ensure a good balance.

Zinc (lozenge or syrup)
Research from the Cochrane Group showed that Zinc taken through the 1st few days of a cold might shorten upper respiratory infections.  Zinc taken daily over the course of 5 months actually helped prevent colds.

Selenium
Selenium is a potent immune stimulator and boosts viral immunity.   Brazil nuts are the best natural source of Selenium, but seafood and brewer’s yeast are also good sources.

Ayurvedic Herbs
Ashwagandha (Indian Ginseng) and Turmeric root are often recommended to invigorate and restore the immune system.  Turmeric root has anti-inflammatory, antifungal, and antioxidant qualities.  Spice up your meals!

Adaptogenic Herbs (help balance and normalize the body)
Astragalus, licorice, and Asian ginseng help to produce specialized immune cells, like B cells and helper T cells.

Echinacea
Echinacea increases the activity of white blood cells, lymphocytes, and macrophages in the body, which destroy and rid the body of foreign debris.  It is also known to increase the production of interferon, important in the body’s response to viral infections.

Mushrooms
Some mushrooms increase disease-fighting white blood cells in the blood.

Limit Sugar and Refined Carbohydrates
Research shows that immunity is depressed by up to 50% after ingestion of sugar for up to five hours.  If you’re already fighting an invader, your body may not be able to continue to fight off that cold.

Sleep
Lack of sleep or restless sleep has been shown to markedly depress the immune system.  Your body needs plenty of sleep for recovery and repair.

Practice Stress Management
Chronic stress can increase Cortisol levels and weaken our immune systems making us more susceptible to cold and flu.  In addition, choices for a healthy lifestyle such as diet, sleep, and exercise tend to go by the wayside when we’re stressed out.  Skipping these healthy habits only increases chances of getting sick.

Hydrate both inside and out
Dry winter air allows germs to be airborne longer and, therefore, spread more easily.  Use a humidifier in your home to moisten the air around you.  One of our first lines of defense to pathogens entering the body is our mucus membranes.  Drink plenty of water to keep your body hydrated.

Exercise
Moderate daily exercise for about 30 minutes helps boost immunity, but don’t overexert yourself.  Exercising to the point of exhaustion can actually suppress your immune system.

And last, but not least…Wash hands frequently!

Be sure to consult a qualified health care professional before adding supplements and herbs to your diet.  Washington Park Chiropractic can help answer your questions!

Merry Christmas!