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What Chiropractic Patients Need To Know About the Lumbar Spine

The lumbar ѕріnе, оr lоwеr bасk, tаkе a lоt of ѕtrеѕѕ and strain thrоughоut thе dау. Thе ѕріnе provides ѕtаbіlіzаtіоn fоr thе еntіrе bоdу аnd thе lumbаr ѕріnе bеаrѕ thе brunt оf muсh оf thе mоvеmеnt аnd асtіvіtу. Thіѕ wеаr аnd tеаr ѕhоwѕ uр аѕ lоwеr bасk раіn іn mаnу реорlе. Pаіn іn thе lumbаr ѕріnе (the fіvе vеrtеbrае thаt make uр the bаѕе of thе ѕріnе) іѕ оnе оf the mоѕt соmmоn dіѕоrdеrѕ іn mоdеrn ѕосіеtу. Nеаrlу еvеrуоnе еxреrіеnсеѕ low bасk pain аt ѕоmе роіnt in thеіr lives. Thеrе аrе mаnу possible саuѕеѕ оf lower back раіn, іnсludіng ѕсіаtіса, оѕtеоаrthrіtіѕ, herniated dіѕс and spinal ѕtеnоѕіѕ. Chiropractic саrе іѕ a conservative trеаtmеnt орtіоn сhоѕеn bу many patients tо hеlр rеlіеvе thе раіn саuѕеd bу thеѕе conditions.

Whаt іѕ thе Lumbаr Sріnе?

Located іn thе lоwеr bасk аrеа, thе lumbаr rеgіоn іѕ thе роrtіоn оf thе ѕріnе thаt bеgіnѕ bеlоw thе ѕhоuldеr blаdеѕ, аbоut fіvе оr ѕіx іnсhеѕ, аt thе lоrdоѕіѕ (whеrе іt сurvеѕ іn tоwаrd thе аbdоmеn). Thеrе аrе fіvе vеrtеbrае thаt mаkе uр thе lumbar ѕріnе, L1 thrоugh L5 – whісh аlѕо happen tо bе thе lаrgеѕt unfused vеrtеbrае іn thе entire ѕріnаl соlumn. Thе lоwеr vеrtеbrае bеаr more wеіght thаn thе uрреr vеrtеbrае ѕо thеу аrе соnѕtruсtеd tо bе ѕturdіеr, but аrе аlѕо mоrе рrоnе tо іnjurу and dеgrаdаtіоn.

Thе L5 vеrtеbrа meets thе S1 (the ѕасrum) аt thе lumbоѕасrаl jоіnt. It is this jоіnt thаt рrоvіdеѕ mоѕt оf the rаngе оf mоtіоn іnсludіng rotational flеxіbіlіtу оf thе hірѕ аnd pelvis, аllоwіng thеm tо ѕwіng durіng movement ѕuсh аѕ running аnd walking.

Thе ѕріnаl соrd ends аt аrоund thе L1 аnd mаnу nerve rооtѕ that оrіgіnаtе аt thе ѕріnаl соrd fоrm whаt іѕ саllеd thе саudа еԛuіnе. Thеѕе nеrvеѕ trаvеl dоwn thе ѕріnе, brаnсhіng оut tо the lеgѕ, buttосkѕ, аnd fееt. Thе арреаrаnсе rеѕеmblеѕ a hоrѕе’ѕ tаіl, hеnсе thе nаmе. Bесаuѕе thе ѕріnаl соrd does nоt extend іntо thе lumbаr аrеа, thе сhаnсе оf a рrоblеm with thе lоwеr back rеѕultіng in раrаlуѕіѕ оr dаmаgе tо thе ѕріnаl соrd іѕ vеrу rаrе.

Lоwеr Back Pаіn

Thе mоѕt соmmоn саuѕеѕ fоr lоwеr bасk pain аrе ѕоft tіѕѕuе іnjurіеѕ аnd mесhаnісаl рrоblеmѕ. Either оf thеѕе саn dаmаgе thе іntеrvеrtеbrаl dіѕсѕ, соmрrеѕѕ thе nеrvе rооtѕ, аnd іnhіbіt соrrесt funсtіоn оf the ѕріnаl jоіntѕ ѕо that thеу dоn’t mоvе рrореrlу. Lоwеr bасk раіn іѕ most commonly саuѕеd bу a рullеd оr tоrn muѕсlе оr ligament, knоwn аѕ a ѕрrаіn оr ѕtrаіn. Thеѕе іnjurіеѕ саn hаvе a numbеr оf саuѕеѕ, іnсludіng:

  • Prоlоngеd improper posture
  • Imрrореr lіftіng оf ѕоmеthіng hеаvу (wіthоut uѕіng уоur lеgѕ)
  • Sроrtѕ іnjurіеѕ, раrtісulаrlу thоѕе whеrе thе рlауеr ѕuѕtаіnѕ high іmрасt or whеrе a lоt оf twіѕtіng іѕ іnvоlvеd
  • Lіftіng whіlе twіѕtіng thе ѕріnе
  • A fаll оr mоvеmеnt thаt occurs ѕuddеnlу аnd рutѕ a grеаt deal оf ѕtrеѕѕ оn thе lumbаr аrеа

Chiropractic Care fоr thе Lumbаr Sріnе

Chіrорrасtіс саrе іѕ a vеrу рорulаr, еffесtіvе trеаtmеnt fоr lоwеr bасk раіn. A сhіrорrасtоr саn hеlр раtіеntѕ mаnаgе thеіr bасk pain thrоugh ѕріnаl аdjuѕtmеntѕ аnd lіfеѕtуlе аdvісе. They may rесоmmеnd ѕuррlеmеntѕ, еxеrсіѕе, аnd dіеtаrу сhаngеѕ. Thе whоlе-bоdу аррrоасh tо сhіrорrасtіс mаkеѕ іt аn орtіmаl сhоісе fоr mаnу people, еѕресіаllу thоѕе whо don’t wаnt tо tаkе medications оr undеrgо invasive рrосеdurеѕ.

Thе сhіrорrасtіс treatment іtѕеlf uѕuаllу іnvоlvеѕ ѕріnаl manipulation and mоbіlіzаtіоn. Sріnаl manipulation іѕ the tесhnіԛuе thаt mоѕt реорlе thіnk оf whеn thеу thіnk of сhіrорrасtіс. It іnvоlvеѕ a ѕhоrt lеvеr, hіgh vеlосіtу аrm thruѕt аррlіеd dіrесtlу to thе vertebra thаt іѕ іnjurеd оr іѕ causing the раіn. Thіѕ tесhnіԛuе tурісаllу rеlіеvеѕ раіn, іmрrоvеѕ thе funсtіоn оf thе ѕріnе, аnd rеѕtоrеѕ thе bасk’ѕ rаngе оf mоtіоn. Mоbіlіzаtіоn іѕ a lоw vеlосіtу mоvеmеnt реrfоrmеd bу the chiropractor tо mаnірulаtе thе аrеа, ѕtrеtсhіng аnd moving thе jоіntѕ аnd muscles.

When a раtіеnt complains оf lоwеr bасk pain, Dr. Hinz at Cool Springs Chiropractic will tаkе a complete medical history, оrdеr tests аnd perform an еxаmіnаtіоn tо dеtеrmіnе the саuѕе. If the dіаgnоѕіѕ can rulе оut an еmеrgеnсу соndіtіоn and points tоwаrd more соmmоn іnjurіеѕ lіkе bulgіng discs оr spondylosis, thе сhіrорrасtоr will сrеаtе a treatment plan which may include:

  • Hot оr соld thеrару. Iсе or hеаt расkѕ mау bе applied tо thе lower bасk tо reduce ѕwеllіng, lооѕеn muѕсlеѕ and rеlіеvе раіn.
  • Flеxіоn-dіѕtrасtіоn. Thе раtіеnt lіеѕ flаt on a table thаt is ѕрlіt іn hаlf horizontally. The chiropractor rаіѕеѕ аnd lоwеrѕ thе bottom half оf thе tаblе іn a repetitive ѕеԛuеnсе. Thіѕ саuѕеѕ the joints, vеrtеbrае аnd muscles оf the lower bасk tо flеx and stretch, wіth thе gоаl оf relieving pressure аnd tension аnd rеturnіng motion to thе ѕріnаl jоіntѕ.
  • Elесtrісаl stimulation. Electrical іmрulѕеѕ mау be соnduсtеd tо the muѕсlеѕ of thе lоwеr bасk thrоugh electrodes placed оn the раtіеnt’ѕ body. The еxресtеd result of thіѕ рrосеdurе іѕ tо fatigue thе muscles tо thе роіnt whеrе thеу are fоrсеd tо rеlаx, thereby rеlіеvіng tightness and stiffness.
  • Manual manipulation. Mаnuаl mаnірulаtіоn is thе main tесhnіԛuе сhіrорrасtоrѕ use tо rеlіеvе pain and is соmmоnlу саllеd an “аdjuѕtmеnt.” In manual mаnірulаtіоn, thе сhіrорrасtоr wіll use hіѕ оr hеr hаndѕ to рuѕh and рull on thе muscles аnd jоіntѕ of thе lumbаr ѕріnе, аѕ wеll аѕ оthеr areas thаt аffесt thе lumbаr spine. Thіѕ mаnірulаtіоn mау be gеntlе or mоrе fоrсеful. The goal іѕ tо rеlіеvе pain and pressure by correcting vertebral ѕubluxаtіоnѕ (оut-оf-аlіgnmеnt vertebrae) аnd re-aligning the ѕріnе.

Thеѕе tесhnіԛuеѕ tурісаllу rеѕtоrе rаngе оf mоtіоn аnd flеxіbіlіtу tо thе spine whіlе rеduсіng раіn. Fоr реорlе wіth сhrоnіс lоwеr bасk раіn, сhіrорrасtіс саrе саn bе a game сhаngеr. Most сhіrорrасtоrѕ today mіx thе traditional сhіrорrасtіс tесhnіԛuеѕ оf manual mаnірulаtіоn оf thе ѕріnе and jоіntѕ wіth a mоrе mainstream mеdісаl оutlооk. Chiropractic care tends tо bе holistic аnd mау incorporate lіfеѕtуlе coaching, exercise and general health аdvісе. Chiropractic іѕ a fоrm of Cоmрlеmеntаrу and Alternative Mеdісіne. As such, a сhіrорrасtоr mау аlѕо еngаgе in other аltеrnаtіvе mеdісаl treatments, like ultrаѕоund аnd trасtіоn. With proper chiropractic treatment, this condition can be managed successfully.

5 Healthy Foods That Are Amazing Cancer Remedies

As an expert in food and nutrition, Dr. Stein asserts that living a healthy life depends highly on what you choose to eat. In light of this, many health complications have resulted from poor eating habits. A large number of diseases that face us today, especially chronic illnesses, are as a result of a certain type of foods that we always seem unable to keep away. From what I have been hearing from my friends, they have suffered from food induced illnesses at one point in their life. Therefore, we must be keen on what we put in our mouths. However, as we give a critical look at our diet, we must comprehend the fact that food can also be a great source of medicinal benefits. In this article, we shall look at foods that are a great remedy for cancer. Cancer remedying foods can be found in plenty not only in nature but as processed products as well. Most processed products which act as cancer remedies are usually made in the form of supplements. In this regard, we cannot fully consider them as foods.

Over the years cancer has taken many lives. The most saddening fact though is that many types of cancer are categorized as lifestyle diseases. What this means is that our lifestyles have a direct relationship to the probability of a cancer infection. In most studies, food has taken center stage with regards to the frequency of cancer infection. Many people who have died of cancer over the years had poor diets. Most of us confuse between a poor diet and a heavy diet. A poor diet does not necessarily imply have very little food. Quite to the contrary, a poor diet means having a lot to eat but all of which has a very low nutritional value. One of the many foods that have been associated with the highest number of cancer infections is fast foods. Fast foods which contain too much cholesterol are highly discouraged. Choose to live a healthy life by avoiding such foods.

Well, now assuming you already have cancer or you know someone who has cancer, what would you recommend to such a person? In my opinion, the first thing needs to do is reassure the person that cancer is treatable. A few years ago, without the extensive research in the field of medicine, many people lost their lives to cancer. This was due to the lack a proven treatment at the time. However, in our modern era, you can breathe with ease knowing there are many remedies for cancer. Of these remedies, preventive measures are preferable to curative alternatives. With this in mind, therefore, all cancer patients need to have reassurance that their condition has a cure.

Among the many cures at for cancer at present are chemotherapy, surgical removal of the cancerous cells and my best is antioxidants. Most of the other cancer remedies have been found to have some serious side effects. Fortunately, the foods we are going to look at have no side effects at all. This fact makes these foods the ultimate cancer remedies. As we look at each one of these foods, you must take a moment to reflect on your diet. This article is intended to open up your mind so that you can have a healthy diet.

Below are the best-known cancer remedies that are both organic and free of artificial compounds.

Most of these are raw foods or fruits. Fresh fruit and raw foods especially vegetables are great because they prevent the growth of cancer. They do this by hindering the multiplication of cancerous cells.

Most of these are raw foods or fruits. Fresh fruit and raw foods especially vegetables are great because they prevent the growth of cancer. They do this by hindering the multiplication of cancerous cells.

  1. Carrots

Generally speaking, the specific phytonutrients present in carrots have not been categorically classified as cancer-fighting. However, many studies class carrots to be some of the best cancer remedies among the many foods that we consume. Carrots have been emerging as a cancer-fighting food. What is the secret behind carrot’s profound ability to remedy cancer? You should know that carrots contain carotenoids. These are a group of pigments that gives carrots the orange color.

There are reported cases where cancer patients chose to use carrot juice and natural water only. In a couple of weeks, they were completely cured of cancer. There a high chance that with time extensive research will bring to light the full extent to which carrots can fight cancer. At the moment, however, it is best that you ensure carrot juice is part and parcel of your diet. For vegetable carrot juice, I would recommend that you only use one to two quarts on a daily basis.

  1. Try Leafy Green Vegetables

Leafy vegetables, especially those with a green pigmentation, are the beat cancer remedies. The reason for this lies in their rich source of vitamins, antioxidants, enzymes and minerals. On the other hand, these vegetables have very low fat, calories, and sodium content. Additionally, you will find these foods to be amazing because they have near zero toxicity.

There are many leafy greens that you can try eating from today. These include kale, spinach, arugula salads, romaine, collard greens and watercress among others. All these green vegetables are rich sources of antioxidants. These antioxidants have great cancer-fighting properties. Some of the antioxidants present in leafy greens include Vitamin C and beta-carotene. Beta carotene is a special kind of Vitamin A.

The presence of inactive carcinogens in green leafy vegetables is of great essence to your body. These carcinogens will program the cancerous cells in your body to die off. Moreover, studies support the findings that such inactive carcinogens counter the formation of tumors. They also prevent metastasis.

  1. Cruciferous Vegetables

Apart from the leafy green vegetables, we also have cruciferous vegetables as the other powerful cancer remedies. A large number of cruciferous vegetables contain glutathione. Glutathione is a compound that can scavenge for any free radicals in your body. By now you know that cancer is spread fast by free radicals in your body. Any compound that can safely interact with and neutral these free radicals can make a great cancer remedy.

All other members of the Brassica family of cruciferous vegetables are packed full of nutrients. More specifically, they contain an invaluable source of phytochemicals. These chemicals belong to a larger family of isothiocyanates. Isothiocyanates are great remedies. Cabbages, as well as broccoli, are also known sources of powerful antioxidants. These two cruciferous vegetables contain sulforaphane and indoles. The two antioxidants also help to detoxify your body. In this way, your DNA gets protection.

  1. Brightly colored Orange Foods

If you get any fruits or vegetables which are bright orange in color, you are sure that they contain numerous phytochemicals. Some Carotenoids such as alpha-carotene, beta-carotene, lycopene, lutein, cryptoxanthin; are simple derivatives of Vitamin C. These are found in squashes, citrus, pumpkin, and berries among other fruits. From extensive studies on beta-carotene, we can determine that beta-carotenes are crucial for your body’s detoxification, liver health and more importantly in the fighting of cancer.

Veggies which are rich in carbs such as potatoes, whole grains, beetroot and other tubers are amazing when it comes to reducing the risk of some kinds of cancer.

  1. Spices and Fresh Herbs

You can also compliment your conventional cancer treatment with some fresh herbs and spices. Consider a spice such as the turmeric. This magical spice can deter the formation of tumors in the body. Turmeric is also a great breast and colon cancer remedy. You will find that spices are absorbed much fast compared to other types of cancer remedies. For an optimal dosage, you can rely on a tablespoonful of the powdered turmeric plus another 1/4 of blackberries.

You can also depend on other spices which also will help to boost your body’s immunity. Some of the spices include juices, smoothies or dressings of thyme, garlic, oregano, cayenne pepper and other spices.

As you go through this article, it is my sincere wish that you learn a thing or two and turn around your poor eating habit for the best. You need to take responsibility for your diet and lifestyle. Let us see the rate of deaths from chronic cancer go down tremendously. With your determination, we will achieve this

4 Most Reported Chiropractic Side Effects

Chiropractic, as we know it is a simple method of treatment that to a larger extent, involves the adjustment of joints to free locked joints hence relieve pain or any other form of discomfort. Many people have sought chiropractic adjustment for many reasons. It is a notion that chiropractors only treat pain and today I want to rectify that notion. Chiropractors help to relieve a wide range of health-related issues.

Have you ever stepped into a chiropractic clinic to verify those common myths and rumors? Well if you haven’t, there is no better way you are going to learn. In fact, consultation with most chiropractors is free. Those who charge do so at very low rates compared to conventional doctors. Today, however, we shall drift away from benefits and reasons why you must check in a chiropractic clinic. Today we are providing an insight into the common side effects on chiropractic. Many studies have been carried out to come up with distinctive side effects of various chiropractic treatments. These studies were either conducted on volunteers or were as a result of conclusive surveys carried out in various chiropractic established localities.

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Why is it important to learn about the side effects of chiropractic?

Ever heard about non-disclosure agreements? Well, maybe you have maybe you haven’t. If you haven’t, here it is; non-disclosure agreements are contracts prohibiting the parties to a contract from sharing any information with third parties. You will be happy to know that in chiropractic you will be not be baffled by such terms. Your chiropractor is required by law to inform you about the possible side effects of the particular treatment they are going to administer.

It all comes down to the right to information. You as the patient should be subjected to any form of chiropractic treatment without knowledge of the expected side effects if any. This should help to inform your decision. It will also prepare you. You can arrange for special care after treatment to weather down the side effects. It also serves the chiropractor’s interest to inform you in advance. This would clear the chiropractor of any after treatment dangers if you chose to proceed to go ahead with the treatment after being informed.

Well, now that you know, never walk into a chiropractic clinic and demand for treatment right away. Always sit down with your chiropractor and discuss the best possible option. This is especially crucial if you have a history of chiropractic treatments gone wrong.

4 common side effects of chiropractic treatment

Negative reactions to spinal manipulations are very common. They tend to commonly arise and disappear in a brief period immediately after treatment. Common among these reactions are;

  1. Toxic Release

After your very first chiropractic treatment, you are bound to experience flu-like symptoms as well as a minor cold. Surveys suggest that in every 100 patients who seek chiropractic treatment for the first time, 20 of them experience this effect. If you have ever experienced this and never got to know what it was, then today is your lucky day in class.

The mild cold and flu symptoms arise due to what we call the toxic release. Well although the symptoms sound cynical, you be happy to when you experience them. This is a positive sign that your body is responding accordingly to treatment.

The term toxic release is as self-explanatory as they come. It denotes a case where the chiropractic adjustment you went through is getting rid of toxic substances from your body. According to the theory of negative and positive reactions, the negative side effects simply imply that your body is positively reacting to the adjustments.

The other symptoms associated with toxic release include general fatigue, tight muscles, diarrhea and sweating at night. Do not panic if you experience these symptoms especially after a chiropractic manipulation session.

  1. Nausea

Feeling like you want to vomit is also a common side effect of chiropractic manipulations. Nausea is associated with spinal adjustments. This is because of the position that you lie in a while undergoing treatment. If you lie on your stomach for a prolonged period, your stomach will start to churn. This is what effects the feeling of nausea.

Neck joint manipulations can also cause nausea. Depending on whether your chin is resting firmly on a flat surface or if you are simply supporting your head with your neck muscles, nausea will be inevitable. You do not need to panic because nausea subsides after a short period as soon as you leave the chiropractic clinic. Nothing serious can result from nausea, but you can buy some OTC to weather down the effect.

Nausea should not be associated with any bodily response to the chiropractic treatment. It is a common myth that if you experience nausea, it means your body is rejecting the chiropractic treatment. I hope now you know; nausea is simply as a result of the discomfort in the stomach. In addition, the position you are set in while undergoing treatment causes it.

  1. Headaches

It is common to experience a mild headache after a chiropractic session. It is probably nothing serious but if a headache persists, please sick medical assistance. The headaches usually accompany other side effects such as diarrhea, nausea or fatigue. Many patients have complained of mild headaches after seeking chiropractic treatment.

From the reports, most of the patients say the pain seem to be coming from the forehead. Depending on the chiropractic manipulation you were in for, the severity of the headaches could also vary. I happen to have talked to a patient who discouraged me against the high-velocity spinal manipulations. He claimed that after the treatment, he experienced thumping headaches that only subsided after taking some pain killer drugs.

Your chiropractor should be able to provide you with some form of relief from the expected side effects. Well established chiropractic clinics will be well stocked. From these, you can find painkillers and ice among other relief options for expected side effects. Headaches are most common, and this is why some chiropractors even fail to mention it. If your headaches are normally too severe to bear, you can discuss with your chiropractor to find a better alternative.

  1. Dizziness

Feeling unusually sleepy after undergoing a chiropractic treatment should not sound any alarms. The chiropractic sessions can do quite a number on your number on your body. After undergoing a chiropractic treatment, you should take a 10 to 20-minute rest.

The chiropractors know that the manipulations exhaust your body’s energy reserves. The high-velocity low amplitude manipulations are especially a common result of dizziness. The twisting and turning off your joints and muscles leaves your body tired. This is the reason why you will feel like sleeping and doing nothing else after the exercise.

The side effects detailed above are what you should expect when you go for a chiropractic treatment. It is a guarantee that you will experience them. But if you do, then you have no reason to panic. It is probably nothing serious. If the symptoms persist, always feel free to seek medical treatment.


Are you experiencing back pain, shoulder pain or headaches? Chiropractic are can help help alleviate these symptoms. Visit us at Cool Springs Chiropractic in Franklin, TN. We offer a FREE New Patient Special, so it costs nothing to visit us. Our staff hopes to see you soon.

3 Natural Remedies for Insomnia

natural remedies for insomniaA good nights sleep is a beautiful thing! Waking up fully rested helps our bodies function both physically and mentally throughout the day. Some people may be energized after only 6 hours of sleep while others may require 8 or more hours. However long your body needs to recharge the effects of not being able to consistently fall asleep or remain asleep will begin to wreak havoc on your health.

Insomnia is one of the most common sleep disorders affecting about 1/3 of the adult population worldwide. Trouble falling asleep, staying asleep and poor quality of sleep are all associated with insomnia. There are 2 main types of insomnia:

 

Acute Insomnia generally lasts between 1-4 weeks and is usually related to stress, physical discomfort due to injury or illness, or medication.

Chronic Insomnia is experienced for longer than 1 month and may be due to chronic stress, depression, or an underlying health issue.

Insomnia may seem like a never ending problem but luckily there are natural remedies for insomnia available. Here are 3 natural remedies for insomnia  to help get you some much needed shut eye!

Natural Remedies for Insomnia

1. Cut Out Caffeine And Alcohol

Caffeine is a well-known stimulant that many rely on to keep them going throughout the day. If you can’t function without your morning cup of coffee make sure to limit other caffeinated drinks and try not to consume caffeine past mid-morning.

Alcohol is sneaky when it comes to sleep because it does make many people drowsy and after consuming alcohol you may even fall asleep. The goal however is not just to fall asleep but to remain asleep and have good sleep quality which alcohol does not provide. In fact alcohol may cause you to wake up more often and have a lower sleep quality than you normally would without it.

2. Stick To a Schedule

When suffering with insomnia it is extremely important that you adhere to a strict schedule even on weekends and days off. This schedule will help your body fall into a regular pattern which will help raise your quality of sleep. Try your best not to take naps and make sure to lie down for bed and get up at the same time every day. Your body will begin to regulate itself to this schedule and you will find it easier and easier to go to sleep at night as well as stay asleep until fully rested.

3. Chiropractic Care

Insomnia as well as many other disorders can be linked to nerve interference in the body. Nature intends for nerve impulses to move unobstructed from the brain to the organs and extremities in a never ending cycle. Whenever impulses are blocked health issues may develop. Chiropractic adjustments to the spine can correct misaligned bones called subluxations affecting your nervous system allowing for better communication within your body and therefore greater overall health.

Don’t let insomnia overtake you! For more information about the natural remedies for insomnia available call Hinz Family Chiropractic at (615)503-9900!

Photo By: Ana Kelston

4 Small Posture Changes That Make a Big Difference

How to have Better Posture

How to Have Better Posture

There are many reasons you may want to improve your posture. Good posture exudes confidences, it makes you appear taller, and it helps to prevent long term spinal problems while easing back pain. Correcting your posture isn’t hard if you’re determined. Good posture, just like bad posture is a habit and habits take time to break and reform.

Don’t Slouch

You’ve heard it from your parents, your teachers, and your chiropractor; don’t slouch! Simply put slouching may feel comfortable now but in the long run it will cause you nothing but pain.

Practice Proper Posture:
1. Place your feet parallel to each other and about hips width apart.
2. Pull up through the top of your head straightening you back.
3. Your pelvis should be in a neutral position, directly over your thighs and tucked in slightly engaging your abdomen.
4. Your shoulders should be pushed back slightly and relaxed.
5. Don’t allow your head to jet out, rather keep your head in line with your shoulders.

How to Have Better Posture By Training Your Body to Stand Tall

Since it is impossible to keep your mind focused 24/7 on making sure you have good posture your body may at times slip and fall back into its slouchy old ways. A great way to help improve your posture is by building up and strengthening the muscles in your back and shoulders. When these muscles are strong they automatically help hold your spine in proper alignment. When your shoulder and back muscles are weak they need reminding and effort to help keep your body up straight. Exercising these muscles regularly builds muscle memory which is a great way your body adjusts to good posture without you having to constantly think about it.

Check Your Self

When you’re passing by the office mirror or shopping store window don’t be afraid to check yourself out! Look to see how you’re carrying yourself and straighten up your stance if need be. Another great way to check your posture is to ask your friends to tell you when you’re slouching. This is helpful because a lot of times we are unaware of our posture and a reminder from a friend to stand up straight may be just what you need.

Balance Your Weight

Favoritism, we all do it, especially when it comes to shifting our body weight to rest on one side. After standing for a while we become restless and tend to favor one side of the body. We shift are weight sticking a hip out and locking that knee to hold the pressure of our weight while resting the other side. Even if you occasionally changeup which side you shift your weight to the repercussions of constantly misbalancing your body’s weight are harsh and can leave you in pain. It is best to stand with your weight evenly distributed on both legs with your knees just slightly bent, never locked.

For a more in-depth look at how to have better posture read my guest blog on UpDesk: Top 20 Ways To Improve Your Posture In Everyday Life

Are you a former sloucher? Comment below to share your tips on how to have better posture.

Photo By: dno1967b

Sleep Smarter With These 4 Tips for Your Back

back pain after sleeping

Do You Suffer From Back Pain After Sleeping?

A good nights sleep is an essential part to a happy and productive day. If you are suffering from back pain after sleeping both sleeping through the night and getting through your day can become a struggle. There are several reasons you may experience back pain while sleeping including: nightly routines, stress, or mattress quality. The most common cause of back pain after sleeping though is related to your sleeping position.

Nightly Routines

There are many things that negatively affect our sleep that we may not be conscious of. For example research has proven that caffeine before bed as well as going to sleep both to hungry or to full can have negative side effects on our sleep. When we aren’t experiencing a deep peaceful sleep we tend to toss and turn about which can place stress on our neck and back without us being aware.

This week try to implement a healthy nightly routine by avoiding late night exercise, alcohol, or caffeine before bed. Take some time to distress and relax your body before sleeping which will help with the transition between a busy day and a peaceful night.

How Your Mattress Can Cause Back Pain After Sleeping

When you start to add up 6-8 hours of sleep a night, each night over the span of a lifetime you begin to see how important the quality of your mattress truly is. If you mattress is extremely soft or sags there is a good chance it is not supporting the alignment of your spine, causing pressure, discomfort, and back pain.

Like many things there is no one size fits all mattress firmness, for the best mattress for your spine talk to your chiropractor before purchasing.    

Your Pillow and You

A good pillow isn’t just comfortable, but supports the necks cervical curve of the spine. Sleeping position must be taken into account when finding your perfect pillow. If you sleep on your side your shoulder creates more room between your neck and the mattress meaning your pillow needs more fullness and support in the area. However if you sleep on your back your neck is closer to the mattress so the same thick pillow may throw off your necks alignment causing pain.

 If you tend to shift at night from sleeping on your side to your back there are therapeutic pillows available that have different support levels on the same pillow. Another great option is a water pillow which will conform to support your necks needs as you move.

Sleeping Position Is a Huge Factor In Why You May Have Back Pain After Sleeping

Sleeping position is one of the most common causes of back pain after sleeping. There are 3 main sleeping positions: back, side, and stomach.

Stomach: Sleeping on your stomach is extremely detrimental to your spines health! Turn your head towards one of your shoulders placing it in a similar position to how it is while sleeping on your stomach. It won’t take long before you begin to feel discomfort, now imagine leaving your head and neck in that discomfort for 8 hours while you sleep.

Side: Sleeping on your side is not nearly as hard on your spine as sleeping on your stomach. However side sleeping still allows for your body to contort in ways that apply pressure to the spine and may cause back pain when awakening.

Back: Being on your back while sleeping is the best choice because it allows your spine to align properly. If sleeping on your back is uncomfortable or awkward to you at first try placing a pillow under your knees to ease the transition.

If you are experiencing back pain after sleeping please call Hinz Family Chiropractic at (615)503-9900 today for a free consultation! Comment below to let us know if these tips helped you!

Photo by: Thejbird

How to Stay Healthy On a Busy Schedule

Stay Healthy On a Busy Schedule

Stay Healthy On a Busy Schedule

Healthy living is something we all strive for. However, ensuring that both you and your family eat healthy to some can seem like an unwanted hassle. Many of us live life on the go and tend to reach for quick foods instead of preparing healthy snacks. We all have excuses that can keep us from our nutrition goals but fortunately with the right tips and planning you can stay healthy on a busy schedule.

 

Tip #1: Make a List
Healthy living starts at the grocery store or farmers market. You can’t eat healthy if you don’t buy healthy. One of the biggest helpers in preparing healthy food is to lay out a plan for the week and take your list shopping with you to guarantee you get all the needed items and don’t forget anything. It’s also a good way to keep yourself on track seeing as many times the most appetizing foods, for example the beautifully pictured pies in the freezer section, are not always the healthiest.

Tip #2: Plan Ahead
Sticking to your grocery list means nothing if you don’t eat the healthy food you bought! That’s why proper planning is also essential for healthy living! Take a few minutes at night to prepare lunches for the next day. If it’s a weekend try making some quick nutritious snacks suck as fruit slices or granola and putting it into Ziploc bags that you can take on the go.

Tip #3: Find “Cheat” Foods
Don’t get too excited we aren’t cheating with unhealthy food; instead we are cheating with healthy substitutes to the unhealthy foods we love. For instance if you can’t live without chocolate instead of going for a milk chocolate candy bar try dark chocolate. Since people are becoming more aware of the health benefits of dark chocolate there are now a ton of flavors to choose from to satisfy most any chocolate lover! Another example is substituting frozen yogurt for ice cream. There are several ways to indulge in the foods you love while still remaining to eat healthy and nourish your body.

Remember that just like any other change in life dedicating yourself to healthy eating habits takes determination and time. Once you form a routine though it will become second nature to make your list, prepare meals in advance, and find your healthy “cheat” options. When you eat better you feel better and feeling the benefits of properly nourishing your body will also be a huge boost of motivation. Its easy to stay healthy on a busy schedule when you find healthy foods that taste great!

Challenge yourself! This week map out a healthy grocery list for you and your family, maybe even plan a fun trip to your local farmers market together. Set aside a specific time to prepare food for the following day whether it is after diner or before bed, you can play with the time to see which works best for you. Last don’t forget your “cheat” foods! You will never stick to any health plan if you don’t like what you’re eating.

Comment below and share how the “challenge worked for you!

Photo by: madlyinlovewithlife

Franklin Acupuncture: 5 Benefits of Acupuncture You May Not Know

27643747_7b7b9ba83a_mFranklin Acupuncture – The Benefits

It isn’t unusual for new patients to be slightly skeptical and I often receive the “does acupuncture work” question pretty quickly during the first visit. Most of our Franklin acupuncture patients start by coming to the office for pain or headache relief and are astonished at the results. Few however know the great depths of healing that acupuncture can reach treating anxiousness, digestive disorders, emotional conditions and more. The following are all health related issues that different patients in our office have experienced relief with through acupuncture.

Franklin Acupuncture: 5 Benefits of Acupuncture

1. Infertility

Today it is becoming more common for woman struggling with infertility to seek out an acupuncturist. Unfortunately it is still seen by many as a last ditch effort after all other methods have been explored. Often infertility problems are due to functional issues dealing with stress, hormonal imbalances, or circulatory problems, all of which acupuncture has been proven to reduce. With the drastic cost difference between expensive medical infertility treatments that cause unwanted side effects and holistic acupuncture treatments I feel that the tides soon may shift to making acupuncture the first stop in the battle of infertility.

When preparing for your first infertility acupuncture appointment it is important that you bring all relevant medical records and test results for the acupuncturist to exam.

2. Quit Smoking

Overcoming nicotine addiction is no small feat. Withdrawal symptoms are severe and include anxiety, irritability, hunger, nervousness, fatigue, and headaches. Acupuncture works to fight against the sometimes overwhelming withdrawal side effects by working to balance your regulatory system while increasing energy and relaxation.

3. Irritable Bowel Syndrome

IBS symptoms range from mild to severe. Though this disorder doesn’t cause long term damage to the body the everyday symptoms can be extremely disruptive and embarrassing. Acupuncture has been shown to lessen IBS symptoms including abdominal cramping, diarrhea, constipation, and frequent urination.

4. Anxiety and Depression

People are often surprised to find that acupuncture can be effective in treating mood related disorders such as anxiety and depression. Many mood disorders have been connected to neurological symptoms involving chemical imbalances. Some medical doctors are quick to prescribe mood altering drugs however acupuncture helps to increase cerebral serotonin naturally which provides anti-depressant effects on the brain.

5. Sinus Problems

Tennessee is beautiful but it can be a pain sometimes for those of us suffering with allergies. Luckily acupuncture does wonders for sinus issues and can not only help to relieve sinus symptoms but shorten the length of colds and ear infections!

If you are experiencing any of the above conditions or if you have questions about whether or not acupuncture can help you we invite you to take part in a free acupuncture consultation at your Franklin Acupuncture experts. To set up your free consultation please call our office at (615)503-9900

 

Photo Credit: Creativity+ Timothy K Hamilton via Compfight cc

4 Common Symptoms Of Whiplash And Their Treatments

whiplash chiropractic Franklin, TNWhiplash, also called neck sprain or neck strain, is an injury to the neck. Whiplash is caused by an abrupt jerking motion of the head, either backward or forward, and often occurs but is not limited to the result of a car accident. Whiplash can be diagnosed by a collection of symptoms that occur following damage to the neck. Due to whiplash the intervertebral joints, discs, ligaments, cervical muscles, and nerve roots may become damaged. Whiplash can also injure the brain, causing concussion, or traumatic brain injury. Due to the number of different delicate body structures that can be hurt in a whiplash injury, the symptoms of whiplash can be widely varied.

Common Whiplash Symptoms

Some of the most common symptoms related to whiplash injury are:

  1. Neck pain and stiffness: Trauma such as whiplash, if not properly treated, can cause neck pain for years following the injury and often result in a misalignment, called a subluxation, of the neck or spine. When the delicate bones of the neck, called vertebra, become misaligned pressure, tension, and stress are placed on the joints, muscles, discs, and nerves in the neck producing pain and muscle spasms. Chiropractors are the only doctors trained to detect and correct vertebral subluxations.
  2. Headaches: It is frequent for whiplash patients to experience severe headaches or migraines following their injury. There are several types of headaches including tension, stress, cluster, migraines, sinus, and more which may start as a result of the neck injury. You may experience these headaches occasionally or frequently and they may range from dull to throbbing with some causing debilitating pain and nausea.
  3. Pain and soreness in the shoulder or between the shoulder blades: What affects the neck will affect the shoulder and vice versa. This explains why changes in the structure and function of the neck are one of the most common reasons for shoulder pain.
  4. Decreased mobility: Due to the pain associated with whiplash injury most people experience a mild to severe decrease in their mobility and function. Chiropractic spinal manipulation help to gently move the misaligned bones back into proper position, decreasing pain and giving back full range of motion.

Other Whiplash Symptoms

Other whiplash symptoms include: upper back pain, lower back pain, nausea, tingling, jaw pain, chest pain, difficulty swallowing, changes in vision, balance problems, swelling, bruising, soreness, tenderness, tightness, light-headedness, wrist pain/numbness, sciatica (leg pain), fatigue, concussion, hormone disorders, menstrual disorder, occipital neuralgia, sore throat, loss of voice, weakness, feeling depressed, fibromyalgia, and anxiety.

Symptoms of whiplash may be delayed for 24 hours or more after the initial trauma. Due to this It is advised that you be examined as soon as possible after any injury that may have caused whiplash. If pain is present it is important to remember that pain is not the problem; it is a symptom of an underlying health issue that needs attention.

The Solution

Research has shown chiropractic to be one of the most effective treatments for whiplash pain and injury available today. Chiropractic spinal manipulation and spinal adjustments are an important part of the treatment and recovery process when healing from any injuries.

Chiropractic care is an all natural therapy which involves the chiropractor using his hands to adjust and treat misalignments in the spine also known as subluxations. Spinal manipulation and spinal adjustments can in many cases fix the subluxation, relieve pain in the soft tissues, increase circulation, and stimulate the body’s nervous system. The doctor may also use physical therapy techniques and exercises in the office to help maintain pain relief and strengthen your neck. In some cases you may be given exercises to perform at home to help with pain relief and strengthening in between office visits.

Subluxations can be corrected with chiropractic care and works best when caught early. Please don’t wait to see if the pain will simply go away on its own. Pain may be sending you a message that you are suffering from spinal subluxations that over time can lead to a multitude of health problems.

Take the first step in stopping your suffering by calling our Chiropractic office here in Franklin, TN at (615)503.9900 to schedule a consultation and exam.