Smart Pulse Digital Analysis | Dr. Brian Olson | Yankton Chiropractor

Smart Pulse Digital Pulse analysis is a early detection device for cardiovascular disease.  Detect cardiovascular disease before symptoms occur and treat with simple nutritional protocols to stop and reverse cardiovascular disease.  Visit www.olsonchiropractic.com for more information.

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Low Back Pain: What Can I Do for It?

Low back pain (LBP) is the second most common reason for doctor visits in the
United States and it is a condition that most of us will at some point in our
lives. Last month, we reviewed the wide acceptance of spinal manipulation as the
treatment of choice for both acute and chronic LBP.  This month, let’s take a
look at what you can do outside the doctor’s office to self-manage acute and
chronic low back pain.

One of the best self-management protocols for LBP is exercise that targets the
lower back. It appears that the optimal time to engage in exercises for the
lower back is during the work day since doing so may help alleviate some of the
overuse and repetitive strain contributing to one’s LBP. Let’s focus on
exercises you can perform from either a sitting or standing position during
short work breaks…

RULES: Perform slowly to a full/firm stretch without pain; take three slow deep
breaths for each; only do exercises that “fit” your job and time limits—this
might be only one every fifteen minutes; make it work!

SITTING EXERCISES: 1) Sitting Forward Bends – bend forward and reach for the
floor (as far as reasonably tolerated). 2) Sitting trunk rotations – twist
slowly left, then right. 3) Cross Leg Stretch – cross one leg over the other;
grasp and pull the crossed leg knee to the opposite shoulder while arching the
back to its maximum until a firm stretch is felt in the buttocks.

STANDING EXERCISES: 1) Hamstring Stretch – place one foot on an elevated surface
(like a chair seat, foot stool, or guard rail); perform an anterior pelvic tilt
by arching your low back until you feel a firm stretch in the hamstrings. Switch
sides and repeat. 2) Groin Stretch – do exactly the same steps as the hamstring
stretch but this time, rotate your trunk to the side of the standing leg (away
from the stretched leg) until you feel the stretch in the inner thigh or groin
muscles. 3) Backward Bends – place your fists behind your low back and slowly
bend backwards to a maximum tolerated point.

These “portable” exercises can be performed frequently throughout the work day,
whenever you can spare 30-60 seconds. The most important point is to do these
exercises on a regular basis. It may help keep your LBP from worsening during
your workday.

 We realize you have a choice in whom you consider for your health care provision and we sincerely appreciate your trust in choosing our service for those needs.  If you, a friend, or family member requires care for neck pain or headaches, we would be honored to render our services. Visit http://www.olsonchiropracticcenter.com for more information.

Low Back Pain: Who Will Respond Best To Care?

Low Back Pain:  Who Will Respond Best To Care?

Is it possible to identify which low back pain patients might experience the
most benefit from spinal manipulation combined with exercise? In a 2011 study,
researchers identified which patients might respond best to this combination of
care and which patients might need a more aggressive approach.

Directional preference (DP) describes a situation in which it feels better for
the patient to move in one direction versus another. For example, if a patient
feels worse bending forwards (which is quite common) and feels better bending
backwards, then “extension-biased exercises” are preferred.

If leg pain is present, the DP that reduces or eliminates the leg pain (called
centralization, or CEN) is the exercise-biased direction, and it’s important to
avoid any exercise that increases leg pain (peripheralization).

In the study, which involved 584 patients with low back pain, the researchers
found that 60% of the participants had a DP and of those patients, 60% had CEN.
The researchers found that the patients with a DP that reduced CEN responded the
best to care (in this case, spinal manipulation combined with exercise) in
regards to improved pain and function. On the other hand, the patients who had
no DP experienced the least overall improvement.

The value of using a classification system like this allows a doctor of
chiropractic to determine which exercises will help each individual LBP patient
the most.  It also provides them with the ability to identify those most likely
to respond favorably and those patients who may need a more comprehensive
treatment.

So, if you feel best bending backwards and/or leg pain lessens, the preferred
exercises include bending backwards (extension) from standing, prone press-ups
(“saggy” push-ups) or hugging a gym ball, and/or extending your back over a gym
ball or a stack of large pillows. Of course, there are many additional exercises
but ANY position that reduces LBP and/or leg pain will help.

 We realize you have a choice in whom you consider for your health care provision and we sincerely appreciate your trust in choosing our service for those needs.  If you, a friend, or family member requires care for neck pain or headaches, we would be honored to render our services. Visit http://www.olsonchiropracticcenter.com for more information.

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Why Does My Back Hurt? Part 2

Last month, we discussed common causes of back pain including mattresses, shoes, diet, exercise, and posture. Here are some additional considerations…

6. OFFICE CHAIR: Because of vast differences between people’s height, weight, body type, and preference, it’s difficult—if not impossible—to find a one-size-fits-all solution when it comes to office chairs! In the ideal world, the option to sit, stand, walk, and stretch as needed would be perfect but this simply is not reality! Low back pain (LBP) from sitting is common due to the excess pressure it places on the joints and disks (the “shock-absorbers” of the spine). Here are some remedies: 1) Find a chair that FITS YOU. 2) Get up and move at least once every hour (set the timer on your smartphone as a reminder). 3) Place the computer monitor directly in front of you and keyboard/mouse so the elbows bend only 90°. 4) Keep your feet on the floor at your desk (use an upside down box if you have short legs). 5) Perform “in the chair” stretches when your timer goes off!

7. BODY TYPE: We’ve discussed obesity as an obvious cause of back pain, but other factors are important as well. A very common cause of back pain for women is breast size. Here, the topic of a supportive bra is important, as carrying more weight in front of you adds additional stress on the back and shoulders.

8. SHOULDER BAGS: Back pain can be caused and/or perpetuated by a heavy purse, bag, briefcase, and even a thick wallet in the back pocket! To keep your eyes level, your body has to compensate and assume a less-than-ideal posture that may place unnecessary stress on your back! So before leaving the house today, CLEAN OUT that bag and/or put your wallet in a front pocket and lessen the load on your spine!

9. SMOKING: Smoking can reduce the amount of oxygen that reaches your cells, which can cause them to function at a less than optimal state. You’ve perhaps heard that a conscientious back surgeon will NEVER operate on a smokers’ back due to both the prolonged healing time and subsequent bad outcomes. So in addition to giving your heart, lungs, and those around you a break, if you want your lower back to heal, STOP SMOKING! Studies also show smokers are TWICE as likely to develop LBP compared with non-smokers, so quit. Better yet, DON’T START in the first place!

10. STRESS & DEPRESSION: Remember, “health” is a balance between structure, chemistry, and mental factors. Stress increases muscle tightness and alters posture in a way that can lead to or exacerbate existing LBP. Exercise, meditate, eat smart, and resolve your differences with family members and friends to minimize this problem! When needed, your doctor of chiropractic can refer you for counseling!

11. ERGONOMICS: How we “fit” into our job, lifting properly, workstation set up, work pace, and work stressors ALL play into LBP management. Have an assessment to see what can be fixed!

We realize you have a choice in whom you consider for your health care provision and we sincerely appreciate your trust in choosing our service for those needs.  If you, a friend, or family member requires care for back pain, we would be honored to render our services. Visit http://www.olsonchiropracticcenter.com for more information.

Moving Beyond Fish Oil | YES Ultimate EFAs

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We have all been told that fish oil is good for your health.  This is now been proven wrong because it’s based on incomplete and flawed science.

Fish oil consists only of an inferior and potentially harmful for of Omega-3s called “derivatives.”  Omega-3 derivatives are NOT essential EFAs.

There are two essential fatty acids that must be ingested each day – Omega-6 and Omega-3.  The parent form of these EFAs can not be manufactured by your body.

Most supplement manufacturers and even nutritionists do not understand the importance of Parent EFAs.

Biological pathways clearly show that your body makes derivatives from the Parent as needed by the body.

Early literature on EFAs often overlooked this important and cricital fact.  While fish oil has many advocates, real-life clinical results prove that patients show marked improvements when they change their daily EFA supplementation from fish oil (Omega-3 derivatives) to a complete and biochemically correct blend of Parent Essential Oils (PEOs).

The proper combination of Parent Omega-6 and Parent Omega-3 is so far superior to fish oil and other EFA supplements, that it completely replaces everything else.

Reported in 2009 & 2008:

·         Fish oil Does Not Stop heart attacks

·         No benefits to taking fish oil supplements

·         Parent Omega-6 has powerful anti-inflammatory properties…

·         Body uses mostly Parent EFAs, then converts derivatives as needed.

The American Heart Association clearly states:

·         The need for Anti-inflammatory Parent Omega-6 in your diet.

·         Parent Omega-3, NOT fish oil, lowers risk of heart attack.

·         Reducing Omega-6 intake is more likely to increase risk for Chronic Heart Disease

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What Can I Do To Stop A Migraine?

Migraines can be life-altering! They can stop us from being able to enjoy a child’s piano recital, participate in family events, go to work, or simply do household chores! Wouldn’t it be nice to have ways to self-manage these miserable, often disabling headaches? Here are some options!

1. RELAXATION THERAPY: Search for a calm environment, turn off the lights (photophobia, or light sensitivity, is a common migraine complaint), minimize sound/noise (due to “hyperacusis”), and sleep if possible. Monitor the room temperature and/or use hot/cold compresses to the head and/or neck regions to relax tight muscles (heat) and reduce pain and swelling (cold). Similarly, a warm shower or bath can have similar beneficial effects.

2. SLEEP WELL: Migraines can interfere with falling asleep, they can wake you up during the night, and they are often triggered by NOT getting a good night’s sleep. To improve your sleep quality: a) Establish regular sleeping hours. Wake up and go to bed at consistent times every day, including weekends. b) Keep daytime naps short (20-30 min. max). c) “Unwind” at the end of the day – try soothing music, a warm bath, or reading a favorite book (avoid suspenseful movies). d) Don’t eat/drink too much before bedtime as heavy meals, caffeine, nicotine, and alcohol can interfere with sleep. e) Don’t exercise intensely before bedtime (stretching is fine). f) Eliminate distractions in the bedroom, including TV and bringing work to bed. Close the bedroom door and use a fan to muffle out distracting noises. g) If you take any medications, check for known side effects, as many contain caffeine or other stimulants that can interfere with sleep – including some meds that treat migraines! Talk to your doctor and pharmacist!

3. EAT WELL: Be consistent about when you eat and don’t skip meals (fasting increases the risk for migraine). Keep a food journal to figure out your migraine triggers and avoid foods that commonly trigger migraines like chocolate, aged cheeses, caffeine, and alcohol. Try eliminating these and see how you feel!

4. EXERCISE REGULARLY:  This is MOST IMPORTANT for migraine management as it facilitates sleep cycles and stimulates the release of endorphins and enkephlins that help block pain. It also helps fight obesity, which is another risk factor for headaches.

We realize you have a choice in whom you consider for your health care provision and we sincerely appreciate your trust in choosing our service for those needs.  If you, a friend, or family member requires care for neck pain or headaches, we would be honored to render our services. Visit http://www.olsonchiropracticcenter.com for more information.

Why Does My Back Hurt? | Yankton Chiropractor

It’s been said that if you haven’t had back pain, just wait, because (statistically) some day you will! The following list is a list of “causes” that can be easily “fixed” to reduce your risk for a back pain episode.

1. MATTRESS: Which type of mattress is best? The “short answer”: there is no single mattress (style or type) for all people, primarily due to body type, size, gender, and what “feels good.” TRY laying on a variety of mattresses (for several minutes on your back and sides) and check out the difference between coiled, inner springs, foam (of different densities), air, waterbeds, etc. The thickness of a mattress can vary from 7 to 18 inches (~17-45 cm) deep. Avoid mattresses that feel like you’re sleeping in a hammock! A “good” mattress should maintain your natural spinal curves when lying on your sides or back (avoid stomach sleeping in most cases). Try placing a pillow between the knees and “hug” a pillow when side sleeping, as it can act like a “kick stand” and prevent you from rolling onto your stomach. If your budget is tight, you can “cheat” by placing a piece of plywood between the mattress and box spring as a short-term fix.

2. SHOES: Look at the bottom of your favorite pair of shoes and check out the “wear pattern.” If you have worn out soles or heels, you are way overdue for a new pair or a “re-sole” by your local shoe cobbler! If you work on your feet, then it’s even more important for both managing and preventing LBP!

3. DIET: A poor diet leads to obesity, which is a MAJOR cause of LBP. Consider the Paleo or Mediterranean Diet and STAY AWAY from fast food! Identify the two or three “food abuses” you have embraced and eliminate them – things with empty calories like soda, ice cream, chips… you get the picture! Keeping your BMI (Body Mass Index) between 20 and 25 is the goal! Positive “side-effects” include increased longevity, better overall health, and an improved quality of life!

4. EXERCISE: The most effective self-help approach to LBP management is exercise. Studies show those who exercise regularly hurt less, see doctors less, have a higher quality of life, and just feel better! This dovetails with diet in keeping your weight in check as well. Think of hamstring stretches and core strengthening as important LBP managers – USE PROPER TECHNIQUE AND FORM; YOUR DOCTOR OF CHIROPRACTIC CAN GUIDE YOU IN THIS PROCESS!

5. POSTURE: Another important “self-help” trick of the trade is to avoid sitting slumped over with an extreme forward head carriage positions. Remember that every inch your head pokes forwards places an additional ten pounds (~4.5 kg) of load on your upper back muscles to keep your head upright, and sitting slumped increases the load on your entire back!

We have only scratched the surface of some COMMON causes and/or contributors of back pain. Stay tuned next month as we continue this important conversation!

We realize you have a choice in whom you consider for your health care provision and we sincerely appreciate your trust in choosing our service for those needs.  If you, a friend, or family member requires care for back pain, we would be honored to render our services.  For more information visit www.olsonchiropracticcenter.com

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Is Sitting Bad For My Back?

Is Sitting Bad For My Back?

A major manufacturer of workstations reports that 86% of work computer users have to sit all day, and when they do rise from sitting, more than half (56%) use food as the excuse to get up and move. In addition to sitting at work, for meals, and commuting to/from work, 36% sit another one to two hours watching TV, 10% sit one to two hours for gaming, 25% sit one to two hours for reading/lounging, and 29% use their home computer for one to two hours. In summary, the average American sits for thirteen hours a day and sleep for eight hours. That’s a total of 21 hours a day off their feet!

The manufacturer’s survey also notes 93% of work computer users don’t know what “Sitting Disease” is but 74% believe that sitting too much can lead to an early death. “Sitting Disease” represents the ill-effects of an overly sedentary lifestyle and includes conditions like “metabolic syndrome” (obesity and diabetes), which is rapidly becoming more prevalent, especially in the young – even in adolescence and teenagers! Recently, the American Medical Association (AMA) adopted a policy encouraging employers, employees, and others to sit less citing the many risks associated with sitting including (but not limited to): diabetes, cancer, obesity, and cardiovascular disease. Standing is SO MUCH BETTER as it burns more calories than sitting, tones muscles, improves posture, increases blood flow, reduces blood sugar, and improves metabolism. Standing is frequently overlooked as “an exercise” and it’s both simple and easy to do!

So, what about the low back and sitting? You guessed it – sitting is hard on the back! The pressure inside of our disks, those “shock absorbers” that lie between each vertebra in our spine (22 disks in total) is higher when we sit compared with simply standing or lying down. It’s estimated that when we lay down, the pressure on our disks is the lowest at 25mm. When lying on one side, it increases to 75mm, standing increases disk pressure to 100mm, and bending over from standing pushes disk pressure to 220mm. When we sit with good posture, our disk pressure may reach 140mm but that can increase to 190mm with poor posture. To help relieve the pressure on our disks, experts recommend: 1) Getting up periodically and standing; 2) Sitting back in your chair and avoiding slouched positions; 3) Placing a lumbar roll (about the size of your forearm) behind the low back and chair/car seat; and 4) Changing your position frequently when sitting.

Because certain low back conditions “favor” one position over another, these “rules” may need modification. For example, most herniated disk patients prefer low back extension while bending over or slouching hurts. In those with lumbar sprain/strains, bending forwards usually feels good and extension hurts. Modifying your position to the one that is most comfortable is perhaps the best advice.

We realize you have a choice in whom you consider for your health care provision and we sincerely appreciate your trust in choosing our service for those needs.  If you, a friend, or family member requires care for back pain, we would be honored to render our services.  Visit www.olsonchiropracticcenter.com or call 605-665-2434 for more information.

Non-Surgical Spinal Decompression Therapy

Non-Surgical Spinal Decompression

Dr. Brian Olson, Yankton chiropractor, offers non-surgical spinal decompression therapy for disc related neck and low back pain.  Honest, effective, and affordable decompression therapy.

Visit www.olsonchiropracticcenter.com for more info or call 605-665-2434.

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EFAC Hope Science | How does EFAC compare to other joint products?

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Double blind clinical trial results have clearly demonstrated that EFAC is far more effective and much faster acting than the traditional approach of using glucosamine and chondroitin for joint. health.

Researchers using EFAC as a supplement were awarded 1st prize out of 90 papers.  After just 2 weeks, pain levels decreased and walking distance improved.  Presumably patients with knee discomfort would walk slower due to pain and stiffness.  The results just got better and better with time.

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