Health-E-News February 2011
empowering you to optimal health
Did you watch the Super Bowl?
Exercise Tips for the New Year
A new year means another 365 days to stick to the most common resolution out there: resolving to exercise. What will make this year different from years past when optimism turned to despair after a few months of hard work? Here are a few exercise tips to help you stay on track in 2011 and build a leaner, meaner you:
- Have a Plan. Consistent exercise requires focus, and focus requires a plan. Outline your workouts by day, week and month so when you hit the gym, you know just what to do.
- Don't Overdo It. In the real world, you're not competing on "The Biggest Loser." Work out for five hours a day and you'll end up burned out, injured or both. Try 45 minutes, 3-4 times a week.
- Fight Temptation. We're talking about the inevitable temptation to skip a workout. When you're having a "bad day," stay strong and get to the gym. Skip out and you'll regret it; make it happen and you'll feel great afterward.
- Schedule Breaks. Many people are afraid to stop working out once they start, but you need time to refresh yourself and allow your body to do the same. Schedule a consistent break (3-4 days or an entire week) every few months and then start right up again.
- Recruit Support. When it comes to exercise, some people can fly solo, and that's great; but for others, they need a friend or spouse to help keep them on track. If you can't do it alone, don't be afraid to ask for help.
- Less Is More. Unless your goal is to look like a body-builder, you can put the heavy weights down. Body-weight, resistance bands and balls, and other basic equipment can get the job done just fine.
Elite BMX Athletes Benefit From Chiropractic Care
Chiropractic is the care of choice among elite BMX riders, according to a study published in the Journal of the Canadian Chiropractic Association.
The study pooled data on 110 BMX athletes who sustained a sports injury at the 2007 UCI World Championships. Findings showed that 50% sought care from a chiropractor, compared with 32% from a physiotherapist and 18% from a massage therapist.
The study’s authors note that “there was a significant difference in paramedical practitioner choice when comparing the sample across the different locations of injury. Specifically, the proportion of individuals presenting for treatment to chiropractors (84%) was much higher than to physiotherapists/massage therapists (16%) for spine or torso complaints.”
They conclude: “Utilization of chiropractors by BMX athletes may be higher than utilization of other paramedical professionals as suggested by this study. Chiropractors appear to be the paramedical practitioner of choice in regards to spine and torso related complaints.”
JCCA – December 2010;54:250-56.
Chiropractic Care For Low Back Pain
Another study shows that chiropractic care for low-back pain (LBP) is significantly superior to usual care from a medical physician.
The study, conducted by researchers at the University of British Columbia in Vancouver, enrolled 92 patients with acute mechanical LBP between the ages of 19 to 59 years. The study participants were randomly assigned to receive either chiropractic care or usual care from a family medical doctor.
According to the study, outcome measures included the Roland-Morris Disability Questionnaire (RDQ), the Short Form-36 (SF-36) bodily pain (BP) and physical functioning (PF) scale scores. The patients were assessed at baseline and after 8, 16 and 24 weeks.
Results revealed that the chiropractic patients had significantly better improvement, compared with medical patients.
Spine Journal – December 2010;10:1055-64.
Chiropractic Care For Growing Pains
A new case series and literature review finds that chiropractic care is extremely helpful for youngsters with “growing pains.”
The study’s authors followed a 2¾-yr-old female and 3½-yr-old male complaining of “growing pains.”
According to the report, “the girl's problem began 3 months prior to care with awakening due to leg pain at 1-2 nights weekly in the first month and progressed to 5-6 nights per week in the month prior to presentation. The boy's growing pain was of “several months” duration that awakened the patient 2-3 nights per week. The parents of both children denied trauma or an ‘organic’ cause to their children's pain complaints. Spinal segmental dysfunctions were noted in both patients at the lumbosacral spine.”
The children received chiropractic adjustments during 3 visits over a 3-week period followed by 4 visits over a 14-week period. Their symptoms resolved.
Complementary Therapies in Clinical Practice – February 2011;17:28-32.
Chiropractic Wellness Care Works
A recent study conducted by the Faculty of Medicine at Mansoura University, conclusively demonstrates that maintenance care provides significant benefits for those with chronic low back pain.
Spinal adjustments are a common treatment option for low back pain. Numerous clinical trials have attempted to evaluate its effectiveness for acute and chronic LBP previously, but the efficacy of maintenance (or 'wellness') adjustments in chronic LBP has never been studied.
In this study, 20 patients with chronic, LBP lasting at least 6 months, received 12 Chiropractic adjustments during the first month, followed by “maintenance” adjustments every two weeks, for the next nine months. Others received just the initial 12 visits over one month, or no adjustments at all.
At the 10-month follow-up, only the maintenance group maintained improvements in pain and disability, while the group that only received 1-months care had reverted to their pretreatment pain and disability levels.
Once again, another study clearly demonstrates that maintenance care provides significant benefits to those who suffer from chronic low back pain.
Spine (Phila Pa 1976). 2011 Jan 17.