Topic of the Week: Innate Intelligence and its Relation to Chiropractic

Innate Intelligence – a chiropractic principle that supports your overall health and well-being!


When your life began, there were only two cells that came together to be ONE.


That one cell divided, then divided again, and divided again… eventually resulting in the human being that is known as YOU (a collection of about 50-70 TRILLION cells!).


Have you ever wondered how each cell knew where it was supposed to go? How, once a cell divided to become two new cells, that one of them knew it was supposed to differentiate into a heart cell, and the other was destined to become a lung cell? Or, how once all these individual cells grew and divided, that they were able to remain coordinated, with billions of cellular interactions taking place every second? How can all this be accomplished without you needing to be aware of any of it?


The original chiropractor, D.D. Palmer, also wondered about these things. He was fascinated with the human body and human life. From his experience with different healing modalities, he observed how health could be influenced by energy, and energy fields. He posited that all living matter must be guided to grow and evolve by an invisible life force – which he called Universal Intelligence.


It then followed that since we are alive, we must also possess within us a form of this Universal Intelligence – an energy which gives and sustains our lives with ease. He coined this force inside the body Innate Intelligence. As long as this Innate Intelligence is allowed to flow freely through and within us, then the physical matter can be animated and organized into a living, breathing, creative, expressive organism.


How does Innate Intelligence relate to chiropractic?


Universal and Innate Intelligence, in and of themselves, are considered perfect creations. However, once this intelligence has been injected into a physical system, it is unfortunately subject to the imperfect nature of that system. Such is the destiny of Innate Intelligence in the human body. Wherever there is a disruption of this life energy in the body, imperfection is expressed, and dis-ease can result.


D.D. Palmer taught us that Innate Intelligence is communicated to every cell in the body via the nervous system. Therefore, as long as the nervous system is free of interference or disruption, the health and wellness of the organism is sustained (considering the natural life-span of every cell).


The importance of the brain and the spinal cord relative to the life of every human being is confirmed by the body’s anatomy – these are the only two tissues in the body completely encased in a hard skeletal shell of protection! However, all this protection does not come without a cost. Bone is not very flexible – and life without movement is rather meaningless. So, in order to facilitate movement, the spine was separated into 26 movable pieces – 24 vertebrae, plus a sacrum and coccyx.


Because the individual parts of the spine can move, they can also become displaced. When a vertebra gets misaligned, restricted and/or dysfunctional, this is called a vertebral subluxation. Not only can this cause painful irritation of the joints and the nerves associated with that vertebra, but it can also disrupt the natural flow of Innate Intelligence, which can then disrupt the function of any tissue in the body, including the immune system – which leaves a person susceptible to illness.


Fortunately, D.D. Palmer recognized the importance of the spine, and the significance of vertebral subluxations with respect to our health. So important, in fact, that in 1895 – Chiropractic was born.


Although chiropractic and chiropractic techniques have evolved considerably over the last 115 years, all chiropractors hold true as their central tenet:


The human body possesses an Innate Intelligence with infinite wisdom – including the ability to maintain and sustain life – and this Innate Intelligence gives the body a natural state of ease, which can also be termed well-being. Innate Intelligence is communicated throughout the body by the nervous system. If the nervous system becomes irritated, then the communication of Innate Intelligence will be disrupted, causing dis-ease. The most common cause of nervous system interference and irritation is the vertebral subluxation.


Chiropractic is the only health care profession that has, as its central purpose, the identification and removal of vertebral subluxations from the spine in order to restore our natural state of ease and well-being. Anyone who has experienced a chiropractic adjustment can attest to the wide range of benefits that chiropractic provides.


Chiropractic adjustments not only ease your pain and suffering by taking the pressure off joints and nerves – they promote wellness by facilitating the flow of Innate Intelligence!


Disclaimer: Information contained in this Wellness Express™ newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional. Copyright © Wellness Express™

Exercise of the Week: Abdominal Twists on Exercise Ball

Difficulty: Moderate to Advanced

Start: Assume reverse bridge position with shoulder blades and head resting on exercise ball. Focus on bringing belly button inward, and holding entire body in a straight line – ankles to ears. Arms are positioned straight to the side, palms facing up.

Exercise: Keeping hips elevated, reach one hand to ceiling, creating an upper body twist relative to pelvis. Allow ball to roll slightly underneath you. In ideal finish position, upper body will turn 90o relative to lower body, with only one shoulder touching ball. Pause for 2 counts. Return to starting position, and repeat on opposite side. Repeat 5-10 times per side.

Topic of the Week: Natural Substances Show Promise in Fighting Cancer

New research, much of it released in the last six months, reveals compelling results for natural substances helping in the battle against cancer. While traditional cancer drugs do save lives, many of these medications have serious side effects, which can become so intolerable patients are unable to continue using them. As well, these medications can also destroy healthy cells at the same time they kill cancer cells.

Cheese

It may surprise you to hear that cheese has anti-cancer properties. Although this news was first released in Europe a number of years ago, only recently has the information gained attention in the North American media.

Research from the Netherlands reveals that hard cheeses like Gouda, Emmental and Edam may slash the risk of some cancers. Researchers attribute vitamin K2 found in these types of cheese with an anti-cancer mechanism. While it kills cancer cells, K2 performs another vital function: it stops cancer from creating blood vessels. Without blood vessels to feed it, cancer is prevented from growing and spreading.

Research shows these hard cheeses may help prevent the development of lung, breast and prostate cancer. About 2 slices daily of these cheeses can provide the therapeutic benefits against cancer.

Saffron

This expensive and highly prized spice has been used medicinally in many world cultures for centuries, including as a natural anti-depressant. Saffron is also an antioxidant and anti-inflammatory.

Now research published in Hepatology shows saffron may have powerful protective properties against liver cancer (hepatocellular carcinoma).

In the Hepatology study, rats were injected with chemicals that induced liver cancer and then were given saffron. The spice slowed cancer cells from spreading and stimulated apoptosis (programmed cell death).

The authors of the research remarked: “This study provides evidence that saffron exerts a significant chemopreventive effect against liver cancer through inhibition of cell proliferation and induction of apoptosis. This report also shows some evidence that saffron protects rat liver from cancer via modulating oxidative damage and suppressing inflammatory response.”

Whole Ginger Extract

Like saffron, ginger has antioxidant and anti-inflammatory compounds. It is also one of the most widely used substances in traditional herbal medicine of India and Southeast Asia.

In an article published online in the British Journal of Nutrition, medical researchers looking into the effects of ginger compounds on prostate cancer discovered that whole ginger extract had considerable power to stop cancer cell growth and promote cell death in a variety of prostate cancer cells. The research indicated that consuming 3 ½ ounces of a whole ginger extract daily could deliver this therapeutic effect.

Selenium

This important antioxidant mineral has received a fair amount of study by cancer researchers. For many years, it was believed that selenium played a preventative role against prostate cancer. However, more recent research has disputed selenium’s benefit in this area.

But the journal of Cancer Epidemiology, Biomarkers & Prevention released research last year that showed selenium intake was linked to a lower risk of developing bladder cancer. According to the study abstract, the researchers noted “a significant protective effect of selenium, mainly among women, which they believe may result from genderspecific differences in the mineral's accumulation and excretion in women.”

Coffee

We looked at the health benefits of coffee in an earlier edition of Wellness Express™, but new medical research on coffee has just been released in the last few months.

Coffee may reduce the risk of a specific cancer of the breast called anti-estrogen resistant estrogenreceptor (ER) negative breast cancer.

A Swedish study published in the journal Breast Cancer Research revealed postmenopausal women who drank five cups of coffee daily had a lower incidence of ER negative breast cancer compared to women who drank only one cup a day. However, the researchers remarked it is unclear what exact compounds within coffee provide this protective effect. The study showed drinking coffee had no influence on reducing ER positive breast cancer.

There is also good news for male coffee drinkers. The Harvard School of Public Health published a study that indicated men who consumed six or more cups of coffee daily cut their risk of any form of prostate cancer by 20% and they slashed the risk of developing an aggressive type of prostate cancer by a whopping 60%! Now, if you cannot stomach the idea of drinking six cups of coffee a day, you will be happy to hear that even one to three cups of java daily reduces your risk of this aggressive prostate cancer by 30%. The study authors commented the results were identical for caffeinated and decaffeinated coffee.

Always consult with your chiropractor before using supplements and herbal products.

Disclaimer: Information contained in this Wellness Express™ newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional. Copyright © Wellness Express™

Quote of the Week

“The human spirit is stronger than anything that can happen to it.” - C.C. Scott

Exercies of the Week:Abdominal Crunches on Exercise Ball – Reach for Ceiling

Difficulty:

Start: Lie on back over exercise ball so lower portion of ribcage is positioned over center of ball.  Let head rest on ball, and relax hips.  Keep knees wide apart, and position arms stretched out overhead.

Exercise: Engage inner abdominals first by bringing belly button inwards. Then, curl body forward on ball.  As you curl forward, reach hands for ceiling. Return to starting position. Repeat 5-15 times.Easy to Moderate

Newsletter: Fibromyalgia and Chronic Pain

The condition of fibromyalgia creates many challenges for a person with this disorder. These challenges often go far beyond the characteristic chronic pain which alone can be potentially debilitating. Those with fibromyalgia have pain in many locations and the presence of multiple pain sites is often confusing to their doctor or doctors. Family physicians, internists, endocrinologists, and even pain management specialists and rheumatologists often have great difficulty in comprehending the full extent of fibromyalgia and the serious health and well-being issues that are caused by the disorder.

Persons with fibromyalgia have so many symptoms that an uninformed physician may find it easier to refer such patients to a psychologist or psychiatrist. But the physical symptoms of fibromyalgia are real. The sufferers have widespread pain on a chronic basis. Additional symptoms include fatigue, sleep disturbances, numbness or tingling in the hands and feet, joint stiffness, and cognitive dysfunction (brain fog). Depression commonly affects those with fibromyalgia.

Owing to the presence of so many chronic symptoms, fibromyalgia is notoriously difficult to treat. Such patients are typically taking multiple medications, prescribed by multiple specialists attempting to combat the problems that fall within their particular branch of medicine - pain management, rheumatology, and psychology/psychiatry.

Despite taking several medications on a long-term basis, most fibromyalgia patients tend not to improve. Depression and chronic pain take a profound toll, and daily living becomes quite burdensome. Many fibromyalgia patients despair of ever finding even a partial solution.

Attempts to address the problems of fibromyalgia by just treating the symptoms often fail. As the physiologic causes of the disorder are unknown, holistic approaches have a much greater likelihood of success. Multidisciplinary treatment is needed to impact this systems-wide disorder, including chiropractic care, nutritional recommendations, psychological counseling, and a gradual return to increased levels of physical activity and exercise.


Chiropractic Care Provides Multiple Benefits


Chiropractic care, by its very nature, is a holistic method of healing. By using noninvasive methods which balance function within both the nerve system and the musculoskeletal system, chiropractic care gives your body the best chance to recover from many complicated problems.

Chiropractic care is a key component of the multidisciplinary approach to management of multisystemic disorders such as fibromyalgia. By restoring more normal function to the person's nerve system, chiropractic care unleashes powerful and natural healing forces. The result is a body whose parts are now working together instead of against each other. As the body heals, pain and symptoms will likely naturally begin to reduce and resolve.

Quote of the Week:

“Even if you are on the right track, you'll get run over if you just sit there.” - Will Rogers

Exercise of the Week: Crunches on Exercise Ball with Oblique Twist

Difficulty: Beginner to Moderate

Start: Lie on back over exercise ball so that lower portion of ribcage is positioned over center of ball. Let head rest on ball and relax hips. Keep knees wide apart and position arms across chest (easy), hands behind head with elbows out (moderate), or arms stretched out overhead (difficult).

Exercise: Engage inner abdominals first by bringing belly button inwards. Then, curl body forward on ball, keeping lower back in contact with ball at all times. As you curl forward, bring one shoulder/elbow across body in the direction of the opposite knee. Return to starting position. Alternate sides. Repeat 5-10 times each side.

Topic of the Week: Depression and Obesity – A Dangerous Combination

In North America, one in 20 people suffer from depression. In the US alone, physicians write 230 million antidepressant prescriptions each year. More women than men are affected by depression, but this fact may be skewed because men are often less likely to seek professional help.


When it comes to obesity, you are probably already familiar with how it negatively affects your physical health - boosting the chances of heart disease, diabetes and arthritis. This week we investigate the health consequences of depression and obesity.

Depression and Obesity – Conjoined Twins?
Does depression cause obesity? Or does obesity cause depression? According to medical researchers, the answer is “both”. One weight study author remarked that when they gain weight, people get depressed, and when they get depressed, these people have more trouble losing weight.


A study of middle-aged women found they were more often depressed if they were obese and more obese if they were depressed. Weight gain is connected to increased caloric intake and less physical activity and these factors contribute to boosting the risk of developing depression.1 In fact, research shows that a woman with a body mass index (BMI) of 30 or above boosts her chance of developing depression into the range of 50% to 150%.


For many years, physicians were reluctant to place depressed obese patients on a weight loss program because doctors feared this would only make the depression worse. However, medical researchers now believe that fear is misguided. Recent studies show depressed patients can participate in weight loss programs without intensifying their symptoms.


Behavioral Medicine published a research article in 2010 that recommends depressed individuals should not be excluded from weight loss studies. Conducted by the Group Health Research Institute, the study recruited both depressed and nondepressed women with a BMI of 30 or higher to participate in a one year weight loss program.


"We expected women with major depression to lose less weight, attend fewer sessions, eat more calories, and get less exercise than those without depression," commented lead researcher Evette Ludman, Ph.D. "We were surprised to find no significant differences between the women who had depression and those who did not have it. Instead, what made a difference was just showing up. Women who attended at least 12 sessions lost more weight (14 pounds at 6 months, and 11 pounds at 12 months) than did those who attended fewer sessions (4 pounds at both 6 and 12 months), regardless of whether they had depression. Being depressed did not lead them to attend fewer sessions or lose less weight. Because of our findings and the welldocumented health risks of obesity, we think rigorous efforts should be taken to engage and retain all women in need of such services in intensive weight loss programs.”


Anti-Depressant Medication & Weight Problems
One of the side effects of antidepressant drugs is weight gain. When on anti-depressants, about 25% of depression sufferers see their weight increase by at least 10 pounds. Research shows that weight gain can be tied to selective serotonin reuptake inhibitors (SSRI), tricylics and MAO inhibitors types of anti-depressant drugs.


Scientists are not sure why antidepressants cause weight to rise. A possible theory is these medications impact the body’s metabolism. Another theory is patients who feel their depression lift find eating is more enjoyable, and subsequently increase their calorie intake.


Can you curb anti-depressant weight gain? There are certainly ways to help reduce the chances of putting on pounds while taking anti-depressants, although these methods do not work for everyone. You can talk to your physician about switching to a different medication, as some anti depressants are more prone to cause weight gain than others. Also boost your amount of exercise and eat more nutritious food to lower the risk of weight increase.


What you should not do is stop taking your anti-depressant medications, try herbal remedies or go on a diet or exercise program without first consulting with a qualified healthcare professional.


Remember, always inform your chiropractic physician of any medications and supplements you use.

Disclaimer: Information contained in this Wellness Express™ newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional.

Topic of the Week: How to Get Your Kids to Eat Healthier Food

Parents’ influence on the diet of their children is enormous. While that may not be surprising news, recent food research shows startling information on this topic, including faulty parental views of childhood obesity, how children perceive food within a family setting, and how children’s involvement with food preparation impacts their dietary choices.


Eating in a Time-Starved World
When they are abundantly exposed to fruits and vegetables, kids are more likely to add these healthy items to their list of favorite foods. However, the same is true if they are often exposed to high fat, high sugar and high caloric items – like fast food. When parents eat poorly, kids mimic their parents’ food preferences.


Even when they have the best of dietary intentions for their children, parents are squeezed by lack of time to prepare nutritious meals and may opt for a quick “drive thru” solution to replace a sit-down, home cooked dinner. Every year, more of North American’s daily calories come from food prepared outside the family home.


The Journal of the American Dietetic Association recently published studies confirming that location and food sources (including fast food and store-prepared food) are significant contributors to the daily calorie intake of children. Families eating fast food three or more times a week were more likely to have unhealthy foods at home, such as pop and chips. As well, frequent visits to fast food restaurants were also associated with higher body mass index (BMI). Currently people in North America spend 50 percent of their food budget in restaurants, and these foods are often high in fat and sodium.


Dietary researchers point out that the primary sources of energy for kids between 2 and 18 years of age are grain desserts, pizza and soda. Almost 40 percent of total calories consumed were from empty calories (foods high in energy but low in nutrition.


Another problem for parents is controlling the food their child eats at school. Although many education institutions are creating healthier food choices in their cafeterias, research carried out by Temple University routinely found that many items in school vending machines were over 200 calories. This revelation provides more incentive for parents to pack healthier alternatives for their kids’ snacks.


Child Weight Problem Underestimated
With the number of obese children nearly topping 20 percent, you may be surprised at how some parents view obesity. Dietary experts are puzzled by the amount of research indicating many parents do not perceive their obese children as being overweight.


Parents who are also obese were more likely to underestimate that their child had a weight problem.


In a study of obese four and five year-old children, about 50 percent of the kids’ mothers and 39 percent of their fathers believed their child was within a normal weight range.


A study conducted in the state of New York also found parents were often unaware how dangerous obesity can be to their child’s health. The results showed 76 percent of parents thought an obesity problem was as minor as getting sunburn.


Steps You Can Take
What can you do to help keep your child’s weight level in an appropriate range? Obviously, you need to limit your child’s intake of fast food and processed food. Here are some additional tips on healthy shopping, saving time and enticing kids to eat healthy:


- Plan Ahead – Write a grocery list and stick to it. This will help reduce impulse buying of nutritionally low food. Read food labels so you know how many calories, fat and sodium are in your food items.


- Prep Ahead – Spend some time on a day off from work to prep meals and lunches for the upcoming week. Cut up vegetables and marinade meat ahead of time so you do not have this chore when you come home after work.


- Eat Together – Studies show that when parents and children sit together for a home cooked meal, both groups generally eat healthier.


- Grow Your Vegetables – Get your kids involved in planting and caring for a vegetable garden. An Asian study revealed that when they were involved in tending a vegetable garden, the children doubled their dietary consumption of vegetables.


- Let kids help – Get your children involved in the meal preparation process. Having some extra help mixing and pouring saves you time and makes it more likely for your kids to eat what they helped prepare.


Disclaimer: Information contained in this Wellness Express™ newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional. Copyright © Wellness Express™

Exercise of the Week: Difficulty: Moderate to Advanced

Start: Assume push-up position with hands on ball, fingers pointing toward floor. Hands should be positioned directly under shoulders and body should be in a straight line from ankles to ears.

Exercise: Keeping torso perfectly straight, slowly lower yourself to ball. Pause just before chest touches ball. If your upper body strength allows, push yourself back up to start position. If upper body strength is lacking, let chest come all way down to ball, then come off ball to return to start position. Repeat 5-15 times.

Quote of the Week:

“The body is like a piano, and happiness is like music. It is needful to have the instrument in good order.” - Henry Ward Beecher

Exercise of the Week: Abdominal Bridge on Exercise Ball with Single Leg Lift/Abduction

Difficulty: Moderate

Start: Assume abdominal bridge position on exercise ball. Focus on bringing belly button inward, and hold entire body in a straight line - ankles to ears.

Exercise: Lift one foot a few inches off floor. Stabilize yourself, keeping body still. Abduct leg as far as possible to side, keeping body still. Hold for 5-10 counts. Return to start position, and repeat with other leg. Maintain a tight abdomen throughout. Repeat 5-10 times per leg.

Topic of the Week: How Much Chiropractic Care Do You Need?

You have come for your first chiropractic assessment, and the doctor tells you that you have some misalignments/restrictions in your spine called subluxations. What’s next? How much chiropractic care are you going to need?


Based on information from your medical history, the physical assessment, and your current symptom patterns, your chiropractic physician is going to create a treatment plan based on three key factors:


1. Your personal health goals - short-term symptom resolution or long-term health & wellness?


2. The cause of your symptoms - the diagnosis – including the length of time you have had symptoms.


3. Your willingness to participate - following recommendations for stretches, exercises, etc.


Your Personal Health Goals
Is it your goal to use chiropractic for pain-management or is it your intention to use chiropractic to help you be healthier? If you simply want to have less pain today, often a single chiropractic treatment will do the trick. By correcting vertebral subluxations, pressure is taken off the joints, nerves and other pain sensitive soft tissues. The result – you feel better. This kind of treatment is similar to taking a pill. You feel good only until the effects of the medicine wear off.


In order to be healthier, and to feel good long term, you need to create structural correction that will last. This requires repetitive treatments, aimed at re-establishing your natural spinal curves and alignment.


Just as working out in a gym to change your body’s shape takes time and effort, re-establishing normal spinal curvatures takes time too. After symptoms are under control, long-term correction and maintenance of your spine is a life-long affair. Monthly check-ups are often enough to keep you healthy, but it depends on your activity levels and life-stress.


The Cause of Your Symptoms
Many of us have had the uncomfortable experience of hurting our back from physical trauma – like a fall, a twist, or lifting something too heavy or awkward. These situations can lead to bouts of acute pain caused by vertebral subluxations, plus muscle spasms and inflammation associated with that kind of injury. Fortunately, a few well-placed chiropractic adjustments, scheduled soon after an injury, can often help ease the pain caused by misalignment. This can also help prevent the long-term negative effects of vertebral subluxations by taking the pressure off immediately.


However, what if there was no physical trauma preceding your back pain? What if the pain is more chronic, or comes on without any obvious trauma?


Your chiropractor knows that for these painful symptoms to occur there must have been a musculoskeletal system imbalance beforehand – perhaps several low-grade, minor subluxations that were not bad enough to be painful. And, the longer the imbalance has been there, the more challenging it is to change that physical pattern. Typically, your chiropractor may ask you to come for treatments daily, or every other day, until your adjustments start to hold on their own. The longer you have had symptoms, usually the longer this will take. After this stage, you and your chiropractor work together to determine what works best long term.


Your Participation
Your chiropractic physician is highly skilled at determining what is wrong, and knows precisely where to apply the chiropractic adjustments so you will feel better. However, to stabilize your musculoskeletal system, there are definitely things you can do to help - both in the short term and well into the future. Immediately following an acute injury, your chiropractor may recommend icing the symptomatic areas to reduce inflammation and will probably suggest that you modify your activities for a certain period of time. This allows the proper healing process to occur.


Then, when you are in either the corrective and/or maintenance phase of your treatment plan, you may be asked to do certain exercises and stretches to facilitate long-term stabilization of proper spinal alignment.


If you comply with your chiropractor’s recommendations, you will realize the full benefit of chiropractic care, and prolong the durability and health of your spine. If you do not follow the recommendations, you are more prone to a relapse.


Be sure to share with your chiropractic physician your full medical history and also mention your personal health goals. Your chiropractor will use this information to create a treatment plan that is right for you.


Disclaimer: Information contained in this Wellness Express™ newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional. Copyright © Wellness Express™

A Walk in the Forest

If you do not receive our bi-monthly newsletter, here is this week's topic; "A Walk in the Forest".



The world is changing. Global populations continue to migrate to urban areas. These ongoing relocations lead to substantial distortions in human biosystems. In a word and to no one's surprise, living in big cities comes with a big cost. The good news is that by taking simple, doable, healthful actions on our own behalf, we can become healthier and happier members of our great urban communities....
 
Click the link to continue read: http://lifewellnesscenter.net/index.php?newsletters=10223

Quote of the Week

“Worry never robs tomorrow of its sorrow, it only saps today of its joy.” - Leo Buscaglia

Exercise of the Week: Abdominal Bridge on Exercise Ball with Single Leg Curl

Difficulty: Easy to Moderate

Start: Assume abdominal bridge position on exercise ball. Focus on bringing belly button inward and holding entire body in a straight line – ankles to ears.

Exercise: Lift one foot a few inches off floor. Stabilize yourself, keeping body still. Curl leg to 90 degrees and hold for 5-10 counts. Return to start position, and repeat with other leg. Maintain a tight abdomen throughout. Repeat 5-10 times per leg.

Topic of the Week: Is Your Child Anxious at School?

Anxiety disorders affect one in eight children. It has become an increasing problem for kids, parents and teachers. While many children look forward to school, some children dread it. Anxious kids endure painful, uncomfortable episodes of nervousness, irritability and frightening thoughts. They often find it difficult to focus on their school work and may frequently complain of illness, such as headaches or stomachaches. Untreated anxious kids are at higher risk of engaging in substance abuse.
Normal Anxiety vs. Anxiety Disorder


It is typical for even non-anxious children to experience anxious feelings, such as being afraid of the dark or getting separated from their parents. Children attach anxiety to specific situations, but the bad feelings disappear when the situation is over, or the child simply outgrows the fear. However, children with anxiety disorders endure extreme anxiety over long periods of time.


What causes a child to develop an anxiety disorder? The answer is still not clear, but numerous experts agree that genetics, family environment and life experiences all play key roles. Studies indicate girls are more likely to develop anxiety disorders than boys, and younger children are more prone to anxiety problems than older children.


Separation Anxiety


This is a common issue for young kids, especially if they are just starting school or changing to a different school. A child may cry for a few minutes after being dropped off at school. This is a normal response, but for a child with separation anxiety disorder, he or she can feel fearful for hours and cry continually. The child may have concentration difficulties and fail to engage with his or her classmates. The problem can continue at home, with the anxious child having sleep problems, frequent nightmares or refusing to go to school.


Social Anxiety


This anxiety disorder can interfere with a child’s social development. To parents, social anxiety can appear as extreme shyness in their child. Kids with this disorder feel anxious around new people and new situations, may have trouble forming friends and are often reluctant to participate in group activities. At school, a socially anxious child is afraid to make mistakes for fear of embarrassment or attracting unwanted attention.


School Refusal Anxiety


Severe anxiety can lead to a child refusing to go to school or stay in school. With school refusal anxiety disorder, a child often complains of feeling ill – either at school or shortly before going to school. He or she may develop this problem if changing to a new school, fears failing academically, or gets bullied. School refusal can be linked to separation anxiety and social anxiety.


Treatment of Anxiety


The primary treatment method used for dealing with childhood anxiety is cognitive behavioral therapy (CBT). This type of psychotherapy is based on the idea that our thoughts cause our feelings and behaviors, not external things – such as events, situations and people.


The CBT therapist teaches the child to recognize their unsettling thoughts and behaviors and provides strategies to deal and cope with his or her anxious feelings. CBT therapy also includes relaxation training, role-playing and positive reinforcement.


More Tips for Parents of Anxious Kids


If you think your child is struggling with serious anxiety, talk to a pediatrician. You should also bring it to the attention of your child’s teacher and school counselor. In the meantime, here are five tips for helping your anxious child:


1. Be Supportive – Make your child feel comfortable talking about her anxiety and offer reassurance. When a child is able to express fears to her parents, she actually experiences a decrease in anxiety.


2. Be School Positive – Point to the fun aspects of school to your child. This can include playing with classmates and engaging in new activities.


3. Allow for Downtime – Just like adults, children need time to decompress. Do not over schedule your child with too many activities. Make sure they have unstructured playtime, which helps reduce the impact of anxiety.


4. Encourage Exercise – Children should get 60 minutes of physical activity daily. Exercise helps slash levels of the stress hormone cortisol and boost levels of the mood enhancing neurotransmitters dopamine and serotonin. Studies show children involved in team sports report less anxiety, and it is especially helpful for kids with social anxiety disorder.


5. Visit Your Chiropractor – Getting regular chiropractic adjustments help kids just as much as adults. Chiropractic reduces stress-related subluxations that impact nerves and restores a more balanced, natural tone to the nervous system.

Disclaimer: Information contained in this Wellness Express™ newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional. Copyright © Wellness Express™

Patients Who Receive The Best Care (part 2)

Patients Who Receive The Best Care (part 1)

Trigger Points and Pain

Trigger points are persistent, localized muscle spasms that can cause a great deal of pain. Trigger points alone may be responsible for many cases of neck pain, upper back pain, and lower back pain. This relationship is fairly common knowledge among physicians who treat pain, including chiropractors, rheumatologists, and physiatrists (doctors of physical medicine).


What is not generally known is that trigger points may also be implicated in radiating pain into the arm and hand or radiating pain into the leg and foot. In fact, radiating pain due to trigger points may be mistaken for pain caused by a herniated disc, in either the neck or lower back. Trigger point pain affecting the wrist and hand may even be misdiagnosed as carpal tunnel syndrome. A patient in whom a correct diagnosis of trigger point pain is missed may lose much precious time and other resources, as she fruitlessly "tries" one doctor after another and needlessly undergoes all sorts of complex and costly testing.


The key to correctly identifying the source and cause of upper or lower extremity radiating pain is to be able to accurately characterize its nature. Radiating pain caused by trigger points is diffuse - the pain broadly covers a region. This diffuse pain is described as "scleratogenous", meaning that it is pain referred from connective tissue such as muscle and tendon. Radiating pain caused by a compressed spinal nerve (ultimately caused by a herniated disc, for example) is described as "radicular" or "dermatomal". This pain is confined to a specific area - the area that is supplied by a specific spinal nerve. For example, pain involving the thumb and index finger could be caused by compression of the C6 spinal nerve. Pain involving the outside of the foot and the little toe could be caused by compression of the S1 spinal nerve.


Scleratogenous pain is not specific. A person might complain of pain across the "shawl" portion of the upper back and traveling into the upper arm, experienced "all over" the upper arm. Another person might be experiencing pain across the gluteal region, hip, and upper thigh. Both of these patterns of radiating pain are likely due to several trigger points, localized to the respective areas.


Of course, an accurate diagnosis is necessary to be able to develop an effective treatment strategy. The good news is that although trigger points necessarily represent a chronic muscular process, they may be treated with very good to excellent outcomes using conservative protocols. Chiropractic care is the optimal method for managing trigger point pain. Chiropractic care is a drug-free approach which directly addresses the biomechanical causes of these persistent trigger points and their associated patterns of radiating pain. Chiropractic care improves mobility and restores function, helping to reduce and resolve chronic pain.



Chiropractic Care and Trigger Points



Trigger points associated with lower back and leg pain are commonly found the iliotibial band (near the upper thigh), as well as in muscles near the hip and buttocks, including the psoas, gluteus maximus, and piriformis. Trigger points associated with neck, upper back, and arm pain are commonly found muscles near the upper back and neck such as the the shawl portion of the trapezius muscle, the rhomboid muscles, and the levator scapulae.


These chronic, persistent, localized muscle spasms are caused by postural inefficiencies, biomechanical faults, and stress. Any or all of these factors may be involved. Stress may be ongoing, depending on the person's circumstances, but posture and biomechanics can definitely be addressed and improved with chiropractic care.


Your chiropractor will analyze and identify biomechanical issues, particularly those involving spinal misalignments. A chiropractor will design treatment specifically tailored for your individual needs and, if needed, will help educate you regarding good postural habits and exercises that will be beneficial for many years to come.

Quote of the Week:

"The natural healing force within each one of us is the greatest force in getting well." - Hippocrates

Exercise of the Week: Low Back Stabilization in Reverse Bridge Position with Adductor Squeeze

Difficulty: Easy to Moderate
Start: Lie on back with lower legs resting on either side of ball, pressing inward with knees straight. Place fingertips on either side of pelvis with elbows resting on floor.
Exercise: Lift hips off floor until body is in straight position, feet to shoulders. Stabilize with stomach tucked in and hold for 5-15 counts.
Rest 30-60 seconds, then repeat for 3 sets.

Topic of the Week: How Posture Influences Your Physical & Mental Health

Stop! Before you read the rest of this article, check your posture. Is it in the correct position? Or is it slumped? Do you know the fundamentals of correct posture? Many of us do not give much thought to the subject. This is unfortunate because keeping your spine in the optimal position can deliver a lot more than just a pain-free back. Your chiropractor will tell you posture can affect other areas of your body, including your respiratory, circulatory and digestive systems.

New evidence also reveals the close connection between your posture and how you think about yourself. In this article, we look at the close relationships of good posture, pain relief and psychological health.


Posture & Pain Relief
Making the effort to be aware of your posture can go a long way to reducing pain and feeling better about yourself. Incorrect posture can actually cause pain to intensify and persist. New research published in the Journal of Experimental Social Psychology found when individuals adopted dominant, upright postures they were able to endure more pain compared to individuals who assumed submissive postures.

The researchers believe assuming a dominant posture signals to the brain that it has more control of its current condition and environment, and it may cause hormonal changes in the body that boost pain-killing hormones.


Aside from pain, chronic posture problems can lead to joint and disk degeneration and damage to ligaments, muscles and cartilage.


Good Posture Can Boost Your Confidence
While it helps lessen pain, good posture also impacts internal thoughts. Employment coaches recommend job seekers maintain excellent posture because it communicates self-confidence to job interviewers, but new research shows posture affects your internal confidence. The Kellogg School of Management at Northwestern University recently published a study that showed people who used proper posture and expansive body positions actually increased their sense of power and likelihood of taking action, regardless of their job title or position within an organization.


The authors of the Kellogg study were surprised that a person’s job position, whether at the top of the corporate ladder or at the bottom, did not seem to have a significant effect on self-confidence. Instead, consistently good posture actually had a bigger impact on how likely you are to believe your own thoughts


Ohio State University also published similar findings. In one of these studies, students were asked to write about several personal traits that would help them qualify for a future job. Those students who held upright postures were more likely to agree strongly with the personal traits they wrote about themselves.


Mind, Body & Chiropractic
Of course, none of this research would come as much of a surprise to your chiropractor. Since the early days of its development, chiropractic has always known the power of mind-body communication.


Subluxations interfere with the communication between nerves and the brain. If you have a pinched nerve in your vertebra, your tissues that are connected to this nerve will be unable to properly relay information to your brain.


Chiropractic adjustments improve communication between your mind and body. As well as relieving pain, adjustments reduce both physical and mental stress so you have better overall well-being.


Developing Consistently Good Posture
Posture is the way your body is held in space – whether standing, sitting, or lying down. Certain physical structures in your body line up correctly with your center of gravity. If your body has proper posture, there is a perfect balance to your physical structures, and you are able to hold your body in a healthy position with minimal effort. Ask your chiropractor to assess your posture to see if these anatomical areas are correctly aligned.


You can also help yourself by following these good posture tips.
1. Be aware. Practicing awareness of your posture is the first step to correcting it.


2. Take regular breaks from sitting at a computer. Research shows a strong connection between neck pain and intense computer usage.


3. Check the ergonomics of your workstation or desk.


4. Stretch tight muscles, and strengthen weak postural muscles. Your chiropractor can show you the correct techniques to use.


5. Get regular chiropractic adjustments. When it moves properly, your spine has the best chance to position itself properly.


Keep your thoughts positive and your posture strong, and you can make a healthy impact on both your mind and body.

Disclaimer: Information contained in this Wellness Express™ newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional. Copyright © Wellness Express™

Low Back Pain During Pregnancy - How Can LWC Help? ~ by Dr. Tom Schmidt

This week's 'Topic of the Week' is "Pregnancy and Low Back Pain". Did you know that 80% of all pregnant women suffer from pain back? Why is that? Two main reasons:

1.) Biomechanical Weight Transfer – 7 pounds of pressure is added to the lower back for every 1 pound of weight added to a woman’s “belly region”. The average woman gains 10 – 20 pounds during pregnancy. That translates to potentially 140 pounds of pressure on the back! Along with the added weight is a period when the woman “pops out”. What that refers to is the core abdominal muscles give up holding back the pressure of the growing baby, which in turns transfers the weight of gravity on the lower back. This situation is also experienced by the male population commonly referred to as the “beer belly”.

2.) Relaxin – this is a relaxing hormone secreted during the last trimester of pregnancy. Its action loosens and softens joints of the pelvis for the purpose of delivering the baby. This is a good thing. Unfortunately that loosening also allows for low back joints to “subluxate” (misalign) causing the “knife-like” pain in either side of the low back, commonly causing sciatica-type pain patterns into the buttocks and leg regions.

What can you do and how can Life Wellness Center help? Chiropractic helps realign joints that are misaligned relieving the pressure and pain in the lower back. During pregnancy a schedule of treatments are suggested for monthly adjustments, massage for the first trimester every 2-3 weeks for the 2nd trimester and every 2 weeks for the 3rd trimester. We also typically prescribe a supportive pregnancy belt to support the back. Our patients call them “lifesavers”.

One other thing to note with pregnancy and chiropractic is the ability to help “turn” a breech presentation baby. That means the baby is in the “feet down” position. We have had several patients’ babies turn while receiving chiropractic adjustments and massage.

If you are pregnant or know someone who is pregnant and could benefit from this information, please pass this on to them and get in for an evaluation as soon as possible.  Call us TODAY at 952-435-5300.

Quote of the Week:

“When I was pregnant, I felt filled with life, and I felt really happy. I ate well, and I slept well. I felt much more useful than I'd ever felt before.” - Suzanne Vega

Exercise of the Week: Pelvic Stabilization in Reverse Bridge Position with Hamstring Curls

Difficulty: Easy to Moderate

Start: Lie on back, lower legs resting on ball, knees straight. Hands can rest on hips with elbows touching floor. Press down into ball with legs, lifting hips until entire body is in straight position, feet to shoulders. Stabilize with stomach tucked in and hold.

Exercise: Roll ball toward buttocks using both feet. As ball comes closer to buttocks, hips should keep still. Curl legs to 90 degrees and hold for 2 counts. Return to start position; maintain a tight abdomen throughout. Repeat 5-10 times.

Topic of the Week: Pregnancy and Low Back Pain

Pregnancy is a unique and challenging condition – for both the female who is pregnant and for her chiropractor! The effects of major hormonal shifts, an incredibly rapid weight gain (and then loss), and the stress associated with being a new mother all combine to make pregnancy one of the most common causes of low back pain.

The Stats
Low back pain statistics for pregnant females are quite alarming. For the general population, it is estimated that approximately 70-85% of us will experience at least one bout of acute low back pain in our lives. In the pregnant female population, the rate is 50-80% during a 9-month window!
And for those women who experienced back pain during pregnancy, over 60% of these women described the pain as at least moderately severe, and close to 10% said the pain was “completely disabling.”


The Main Cause of Pain
Since low back pain often occurs in the later stages of pregnancy, experts suggest that the main cause of this type of pain in the pregnant population can be attributed to the shift in the center of gravity caused by the growing fetus and the hormonal changes that prepare the mother’s body for delivery of the baby.
It is normal for pregnant women to gain as much as 20-40 pounds during gestation. As the abdomen of a pregnant female grows, postural demands on the body increase. Because of the forward shift in the center of gravity, the pelvis has a tendency to tilt forward, and the lumbar curve also increases. This places greater physical loads on the joints, muscles and ligaments where the lower back and pelvis meet. The two large sacroiliac (SI) joints on either side of the pelvis bear most of this load. With the stress these two joints experience in the later trimesters, it is not surprising the main cause of low back pain in these patients is sacroiliac dysfunction and subluxation!


The Characteristics of the Pain
The pain caused by sacroiliac strain is usually localized to the low back. It can be sharp and stabbing, or achy and dull. It can affect one side, or both sides, and often any weight-bearing activities can aggravate the pain. Although it is typically felt directly over the joints, the pain can also radiate into the buttocks or down the back of the leg, mimicking sciatica. Sacroiliac pain can be differentiated from sciatic nerve pain due to the fact that sacroiliac joint irritation usually does not extend past the knee. This is an important point to consider because pregnant women can also experience true bouts of sciatica caused by lumbar disc herniation or other causes of nerve irritation.


The Challenge
Because of the danger to the fetus, diagnostic imaging of a pregnant female’s spine is not recommended. Therefore, most of the tests needed to diagnose the cause of pain in a pregnant patient are limited to pattern recognition, orthopedic tests, and direct palpation of the tissues.


The Solution to Pain? Your Chiropractor!

Fortunately for pregnant women everywhere, chiropractic care is ideally suited for a pregnant patient. One report indicated that 84% of the women who received spinal manipulative therapy during pregnancy were relieved of back pain!

In a more recent study, 16 of 17 women treated for back pain during pregnancy received clinically significant relief within an average of less than 2 visits to their chiropractor. No adverse effects were reported by any of the women in the study.

Researchers in New York followed a group of 23 pregnant patients who visited their doctors for back pain and found that almost 50% of the patients had sacroiliac joint pain and SI joint subluxations. Of the 11 women who received adjustments to their pelvis to correct for these subluxations, 10 out of 11 reported relief from pain!

Studies show chiropractic to be a very safe and effective treatment option for low back pain. However, in the rare case that adjustments alone do not help, other treatment options may include: postural exercise, rest, medication, or belts and bracing.

Disclaimer: Information contained in this Wellness Express™ newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional. Copyright © Wellness Express™

Quote of the Week

“There’s nothing wrong with making mistakes. Just don’t respond with encores.” - Anonymous

Exercise of the Week: Low Back Stabilization in Reverse Bridge Position with Hamstring Curls (single leg)

Difficulty: Advanced

Start: Lie on back, lower legs resting on ball, knees straight. Hands can rest on hips with elbows touching floor. Press down into ball with legs, lifting hips until entire body is in straight position, feet to shoulders. Stabilize with stomach tucked in and hold. Lift one leg a few inches off ball, stabilizing with only one leg on ball.
Exercise: Roll ball toward buttocks using one leg. As ball comes closer to buttocks, hips should rise but not bend, keeping a straight line between knee, hips and shoulders. Curl leg to 90 degrees and hold for 1 count. Return to start position; maintain a tight abdomen throughout. Repeat 5-10 times per leg.

Topic of the Week: Healing Herbs for Pain and Inflammation

When you injure yourself, your body takes action to heal the wounded or damaged areas. You might think it counterintuitive, but inflammation is actually a necessary part of your body’s recovery process. Without some inflammation, wounds would never heal.
If inflammation becomes severe or chronic, then serious health problems can emerge. Arthritis, asthma, and colitis are just a few of the health conditions classified as inflammatory diseases.


However, are drugs the only solution to dealing with the problems of inflammation? New research reveals that some spices, including those you might find in a household spice rack, might actually work as well as traditional drugs.


Frankincense
You may only know of frankincense (boswellia) from the biblical story of the three wise men, but there is a lot more to the tale of frankincense. It was one of the most popular medicinal remedies of the ancient world, and its healing legacy continues today.


Several species of the frankincense tree grow in East Africa, Saudi Arabia and India. While most herbal remedies usually make use of leaves and roots, frankincense’s medicinal ingredient is the gummy resin found inside the frankincense tree. Today, you can purchase frankincense in supplement form for therapeutic use. It is popular for helping diminish the symptoms of arthritis.


Anti-inflammatory medications used in arthritis treatment often come with serious side effects, which can lower the quality of life for many arthritis sufferers, but several studies have noted that frankincense has few side effects and appears safe for long-term use.


This year scientists at Cardiff University in the United Kingdom used an extract derived from the frankincense species boswellia frereana and discovered the substance has the ability to block pro-inflammatory molecules and prevent the breakdown of cartilage tissue.


An earlier study published in Arthritis Research & Therapy showed patients with osteoarthritis in the knee who received a frankincense supplement derived from boswellia serrata saw improvement in less than seven days.


Two medical researchers remarked in a frankincense study published in Phytotherapy Research, “Due to its efficacy we propose that boswellia frereana should be examined further as a potential therapeutic agent for treating inflammatory symptoms associated with arthritis.”


Ginger
Originally from Asia, this popular spice spread west via trade routes to the ancient Roman Empire. Today, it is a staple ingredient in meals across the globe, but it also has a long history in traditional herbal medicine. Healers prescribed it for gastrointestinal problems, flu and arthritis.


Over the last three decades, medical investigators have studied the therapeutic effects of ginger. Early research discovered it shares some of the pharmacological properties of nonsteroidal anti inflammatory drugs (NSAIDs) like aspirin, but with far fewer side effects. Researchers believe that ginger lowers levels of prostaglandins – a compound derived from fatty acids that influences pain signals.


A 2005 study in The Journal of Medicinal Food saw medical researchers remark that ginger “inhibits the induction of several genes involved in the inflammatory response” and “modulates biochemical pathways involved in chronic inflammation.”


Ginger is shown to be effective on pain and inflammation caused by exercise-induced muscle injury. In research that appeared in The Journal of Pain, participants engaged in numerous exercises designed to induce muscle pain. One group of participants received a placebo pill, and another group received ginger supplements. At the end of the study, the ginger group reduced their muscle pain by as much as 25%.


Turmeric
Turmeric is a yellow spice popular in Indian curries. As with many spices from this area of the world, it is also used medicinally. Turmeric’s anti-inflammatory properties should not come as much of a surprise because it is part of the ginger family.


A study conducted by Arizona University College of Medicine supported the hypothesis of ginger blocking production of inflammatory substances and this action may help prevent rheumatoid arthritis.


How quickly these herbal remedies provide relief can vary. Some people notice improvements within a few days, while for others it may take several weeks. If you have gallstones or bile duct conditions, do not use ginger or turmeric. Consult your chiropractor before using herbal supplements, especially if you take medication or you are pregnant or breast feeding.

Disclaimer: Information contained in this Wellness Express™ newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional. Copyright © Wellness Express™

"Core Stabilization" by Dr. J

The phrase “core strength” recently has become popular in the healthcare and fitness industries. Many people spend time and money trying to gain “core strength”, but do not completely understand which muscles make up the “core” and what they do for their body.

Muscles of the core
■Hip muscles
   ■glutes stabilize your pelvis while walking and when standing on one foot.
■Low back muscles
   ■erector spinae-extends your back and keeps you back upright while standing
■Abdominal muscles
   ■rectus abdominus (six-pack muscle) bends your trunk forwards.
   ■external and internal obliques rotate the spine and stabilize during twisting movements
   ■transverse abdominus provides a compressive force which stabilizes the spine and pelvis

Purpose of the core
Our core is what keeps us upright while standing, stabilizes our body before lifting heavy loads, braces and stabilizes our body before we receive impact, and most importantly keeps our body in alignment and functioning the way it was meant to. If we do not strengthen our core, the results can be postural misalignments, pain, and increased difficulty performing simple daily tasks.

How is your core?
Is there a way to evaluate your core before a problem occurs?
Yes! Make an appointment at LWC and ask for a core evaluation.
It is important to stop a problem before it occurs!

BACK-to School

ATTENTION PARENTS!  As we all know, school starts in about a month (keep the cheering down so the kids don't hear). As many of the staff here at LWC are parents as well, we know how important it is that your students are well-prepared for school. That not only include the things most thought of; clothing, supplies, etc., but should also include their physical body as well. Heavy backpacks, poor... posture and sports injuries are just a few of the things that your child may be subject to at school no matter what their age is.

That is why Life Wellness Center feels that is is extremely IMPORTANT for your child/children to get evaluated before back problems start. So LWC is offering a complimentary examination of all students during the month of August. Simply call us to set up an appointment (approx. 30 minutes) to check out your student's posture, backpack and any other issues that may prevent them from focusing on a productive school year: 952-435-5300.

Quote of the Week:

“Motivation will almost always beat mere talent.” ~ Norman R. Augustine

Exercise of the Week: Low Back Stabilization in Reverse Bridge Position with Hamstring Curls

Difficulty: Moderate

Start: Lie on back, lower legs rest on ball, knees straight. Hands can rest on hips with elbows touching floor. Press down into ball with legs, lifting hips until entire body is in a straight position, feet to shoulders. Stabilize with stomach tucked in and hold.

Exercise: Roll ball toward buttocks using both feet. As ball comes closer to buttocks, hips should rise but not bend, keeping straight line between knees, hips and shoulders. Curl legs to 90 degrees and hold for 2 counts. Return to start position; maintain a tight abdomen throughout. Repeat 5-10 times.

Topic of the Week: Core Stabilization – Foundation of a Healthy Lower Back

We often hear our doctors, therapists and trainers discuss core stabilization and how integral it is for the function and health of our bodies, especially for our lower backs. But what is it? And why is it considered so important?
Core stabilization refers to your ability to keep your core structure (torso, abdomen and spine) relatively stable as the appendicular skeleton (legs, arms and connecting structures) is recruited to do physical work like walking, running, throwing and lifting.
Consider what would happen if you did not possess core stability. Every time you wanted to move – bringing either an arm or a leg away from your midline to perform a task – your body would be pulled in that direction and you would fall over. If you did not fall, you would most likely strain the holding elements of your joints (i.e. the ligaments) instead, once the load became too great. Not a good scenario.

What are the essential components of core stability?
When most of us think of the core muscles, an image of a bodybuilder’s six-pack abs (the rectus abdominis) usually comes to mind. Actually, this abdominal muscle is the one contributing the least to core stability!
Instead of acting as a stabilizer, the primary role of this muscle is to move the torso into flexion (i.e. curling up into a ball).
The deepest abdominal muscle layer is the transversus abdominis, and it is the prime stabilizer of the torso, aided by several other specific support muscles (the internal obliques and the multifidus). Scientific studies show that before any movement is initiated, these muscles are engaged beforehand, and the transversus abdominis muscles are always recruited first.
If you think of a girdle or corset – those ladies’ garments often worn to cinch the waist and give that hourglass appearance – this would give you a good idea what the transversus abdominis muscle does for the body. When it contracts, this muscle squeezes and holds the trunk and torso quite rigid and allows for the arms or legs to do their job without pulling the body this way and that. You may be familiar with the competitive powerlifter’s thick leather belt - compressing and holding the lower back steady while the rest of the body prepares to lift, clean and jerk up to a thousand pounds overhead. Although this is an extreme example, the function is the same.

What happens when these core muscles don’t function properly?
Research reveals patients with lower back pain have delayed or insufficient firing patterns of the transversus abdominis muscles compared to control groups with no back pain. Although researchers admit it does not prove this muscle delay causes lower back pain, their findings clearly identify a relationship between core stabilization and lumbar spine symptoms. Results from these studies show that by increasing the activation of the core stabilizers, primarily the transversus abdominis, back pain may be reduced or prevented.

Does increasing core stability actually help your lower back?
Recent evidence suggests that it does. Researchers took a group of 39 patients who experienced an initial episode of acute low back pain and then divided them into two groups: one that was given specific strengthening exercises for the transversus abdominis and multifidus muscles, and another group that did not do these exercises.
Follow-ups with these two groups of patients one year and three years later revealed a significant difference between the two. In the group that was given the specific core strengthening exercises, there was a 30-35% recurrence rate of symptoms. Whereas in the other group that did not perform the exercises, there was a 75-85% recurrence rate of lower back pain.
Although a consultation with your chiropractor is your best bet for a speedy recovery from acute low back pain, it looks like an abdominal contraction-a-day can really help keep the long-term pain away!

Disclaimer: Information contained in this Wellness Express™ newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional. Copyright © Wellness Express™