Everett Chiropractic Center Blog

October 22, 2016

Tai Chi To Ease Neck Pain

Filed under: Be careful who you listen to!, Tai Chi Chuan — Tags: , , , , — doctordilday @ 7:36 pm

[I don’t know where this came from but I received it from a tai chi student of mine: I am familiar with the studies cited, and I thought that this laid it out well. DrD]

Practicing tai chi can be as effective as performing conventional neck exercises to relieve long-standing neck pain. This new finding comes from a randomly controlled trial that compared pain reduction in people who performed tai chi for 12 weeks to a group who did conventional neck exercises and members of a control group receiving no treatment. The researchers recruited 114 people age 18 or older who had chronic neck pain for at least three months. The average age of the participants was 49. The tai chi and neck exercise groups took part in weekly sessions that lasted 75 or 90 minutes. At the end of the 12 weeks 37 percent of the participants who practiced tai chi reported that their pain had lessened by 50 percent compared to 50 percent among 46 percent of those who performed the conventional neck exercises. The research team, lead by Harvard medical professor Peter M. Wayne, Ph.D., concluded that tai chi provides moderate benefit for people with chronic, nonspecific neck pain and can be a suitable alternative to conventional neck exercises. Dr. Wayne is also the founder and director of the Tree of Life Tai Chi Center in Somerville, MA and coauthor of The Harvard Medical School Guide to Tai Chi.

My take? I’m not surprised by these findings. Tai chi is a reliable and effective form of mental and physical stimulation and is beneficial for overall health. In addition to the new study results showing tai chi can reduce neck pain, a 2010 study published the New England Journal of Medicine suggested it can be helpful for relief of fibromyalgia pain. And a study published in May (2016) showed that tai chi can be as effective as physical therapy for reducing pain and stiffness due to knee arthritis.

October 12, 2016

For Tai chi Students: Tai Chi Spear Form (Fast)

Filed under: Exercise, Tai Chi Chuan — Tags: , — doctordilday @ 6:00 pm

October 11, 2016

Why the Variable-Height Work Stations Don’t Always Solve The Problem


(Variable Height!)

I was talking today with a patient about her new variable-height work station and I realized why they don’t always work out that well. Don’t get me wrong, they are a good idea and I support using them.

Here’s the thing, if your posture and the way you relate to (1) the floor, (2) your chair, (3) your keyboard, and (4) your monitor is faulty, and you now stand up but still relate poorly in all but one of those respects, how much better off are you, really?

Up, down, or in between, the work station has to relate to the human’s normal, healthy, correct, posture and alignment or it isn’t doing much good.

I haven’t studied all the newest variable-height work stations but here is what they need to do to accommodate humans: and this applies to both the standing and the sitting postures, they aren’t really that different, except for the chair dynamics.

First, how to stand: the human needs to know how. Someone should teach them. I have offered, and am available (this applies to all that follows and more of course, since it is what I have been Blogging about for the past six years).

(Second: the only thing that changes with sitting is: the human should know how to sit. Someone should teach them…blah, blah, blah.)

As a matter of principle, it makes sense to me that the v-h work station should then match the normally aligned human: if the human bends their elbows to about ninety degrees they should find their keyboard and mouse right under their hands. The humans shoulders, chest, and spinal alignment should not have to change to accommodate the v-h station: if you have to lean forward, hunch, or reach, you loose.

The monitor needs to be positioned so that with the head in neutral and the eyes tracking down gentle angle, the monitor is right there: no goosenecking allowed; and certainly no nose-in-the-air posture like you see all day on the road (look at the driver’s on your left and right the next time you are stopped at a light and you will know what I mean.)

So, in order for the v-h work station to achieve all of this for you it has to be designed so that each component moves independently up, down, forward and back. Anything other than that and you will be trying to adapt to your v-h work station in the same ways you have been trying to adapt to your dest now. If it aint right it aint right.

October 5, 2016

Sleeping Better: “Extremely excited about that!”

Filed under: Back pain, Be careful who you listen to!, Wellness care — doctordilday @ 4:27 pm

He came in for back pain and had one adjustment; when he went out the door he said it felt a lot better. That was last week. Today the back pain is “dramatically reduced.”

Not bad for one adjustment and a few days… after one full year of suffering, seeing the primary care medical doctor and taking prescription medication for spasm and over-the-counter pain medication, all of which did not help.

October 4, 2016

“I lost 7 pounds immediately.”

He said that he lost 7 pounds ‘immediately’ and that put him at a nearly ideal weight; and he had stayed there since.

Interesting response from a patient who recently decided to go on the JuicePlus+ Orchard and Garden Blend capsules.

He didn’t go on JuicePlus+ to lose weight; and I didn’t give him the impression that he would. But he did.

I told him that he wasn’t the first to report an immediate loss in weight, several other people also had that same experience. Some experience a decrease in pain (JP+ is proven to lower inflammation), and some report an almost immediate increase in energy.

That is all great. So is JuicePlus+.

For more info or to place your Order, call (425) 348-5207.

October 2, 2016

For Tai Chi Students: Step Back & Repulse Monkey


More Than One Way To Be A Revolutionary

Filed under: Be careful who you listen to!, Wellness care — Tags: , , , , — doctordilday @ 1:39 pm

October 1, 2016

Now That Your Are Up

I recently wrote about stretching briefly before getting out of bed in the morning; then I talked about how to safely get out of bed. Now, that business of putting on socks, pants and shoes: the reported cause of so many episodes of lower back pain.

This is about how to move. How to move properly is basic new patient stuff: what we talk about in those first half dozen or so visits. It’s about bracing, and about breathing. It’s about bending and lifting (you don’t think that you are lifting much but the mechanics are the same, and the forces in your low back when you bend to do shoes or socks would shock you. And it’s about knowing a few tricks.

Here is one trick and I know that for some folks, when I talk about the stretch or lifting you foot onto your knee while in the sitting position and putting on socks or shoes from there, it is already too late: they have lost that level of flexibility and can not do it. Sorry, that is a different level of intervention and not Blog Post stuff.

If you can grab your feet then do it sitting down; bring that foot all the way across so that you are not bent over at the low back just to deal with feet: the flexibility should be in the hip. Use the shock and shoe opportunity to stretch out the hip a little, in sitting position. And it’s the same with pants if you know putting them on standing up is a challenge (remember ‘challenge’, ‘struggle’ and easy from earlier Posts? If not search those terms.)

Most important, probably, is that just like older folks may have to ‘gather’ themselves (be mindful) when they get upright or they could fall down faster than they got up, it is important for you to be paying attention to each step in the process and move deliberately.

September 30, 2016

How To Get Out Of Bed

The other day I talked about some stretches to do before getting up. Here I will describe the safe getting up process. The first assumption is that you are sleeping on your back: sleeping on your stomach is an absolute no-no; sleeping on your side (though we all love it until we break the habit) will also be a problem for most people at some point (Neck, upper back, or shoulder issues develop from sleeping on your back, and sleeping on your side after you have a neck, upper back, or shoulder issue is going to complicate any recovery).

So from the supine position, first turn onto your side (in this case we will use the left side). Now bend the knees up and make a fist with the left hand, leaving the hand up in the air. Put the right hand over the left hand and push hard with the right hand; that will lift you up and as you come up extend the knees, the feet will come down, and you will be in the sitting position. Presto!

There are numerous Posts on this Blog about mindfulness, and how mindful movement has so many great benefits; well mindless movement can have many negative consequences. This is an opportunity to pay attention getting out of bed. That can help you avoid the “I was only putting on my shoes” lower back pain episodes in the future.

We have an on-going joke (it’s not really a joke) in tai chi class: A student asks how to do something, and I show them. Then I usually say something like, “Now do that 972 times and you will start to learn it.” Everyone smiles, they get the point. And those who follow my implication: do lots of them, lots and lots of them, often, experience the benefits. But think about the implications of moving poorly thousands of times over the course of years: not is going to have consequences, whether it is how you get out of bed, how bend over, or how you get up and down off the ground. These things have cumulative effects: they can be positive or they can be negative. It’s a choice.


September 28, 2016

This Week’s Trend in Low Back Pain

Things always seem to happen in series: not too long ago there was a series of patients presenting who had ‘I fell’ stories; this past week it was, “I was just putting on my socks”, then “I just bent over to pick up my shoes”, then, “I was putting on my pants when…”.

It occurs to me to share a few just-before-getting-out-of-bed-in-the-morning tricks. These will prepare your back for getting up and (whether you get up correctly/safely or not), will increase the likelihood that you will not experience back pain then or shortly thereafter. I will also share a little wisdom on what to do and what not to do immediately after getting out of bed; and how to do it.

So you have just woken up, and you are thinking of getting up out of bed. First, take minute to practice ‘bracing’. We teach new patients how to do that, it is easy enough to learn; and it is a basic skill for safely performing many of the other activities of your day. Here is your chance to rehearse it a little.

Then pull the covers off your legs and bend one knee and then the other so both feet are flat on the bed. Then extend one leg so the foot is up in the air – gently. Next flex and extend the foot/ankle a few times and gradually flex the toes toward your knee. When you have done that a few times comfortably, gently allow the straightened, now vertical or nearly so, leg to come back toward your head.

Do that on both sides several times, then put the ankle of the up leg over the bent knee of the other leg. Let’s say it’s the right ankle over the left knee; now let the knee/ankle combination gently lower to the left, then gently lower to the right.

By now you should be getting the idea: ‘gently’ is a guiding principle and necessary component of this procedure. When you are all done with that, get up. (I will cover how to do that safely tomorrow… .)


September 27, 2016

Fun At The Bank This Morning

Filed under: Wellness care — Tags: , , — doctordilday @ 3:45 pm

I will tell the story; you provide the meaning. I walked into the bank this morning and noticed that there were a half dozen or so people in line. There was that usual maze that is set up so that, when there is a long line, people can zig-zag back and forth, accordion style, in an orderly fashion.

I did what I always do, which was to walk up to the part of maze where I could bend over and slip under the barrier into the line – right behind the last guy in line. No big deal. Then I watched as another half dozen people walked in and followed the entire maze from start to finish to get up to where we were. Interesting. If it was a one-time thing it would be one thing, but it’s almost every time with just a few exceptions now and then.

As an added bonus (today’s special), when I got up to the last guy in line and stood there for a few seconds noticing the married couple in front of him, him, and the others (you know, just everybody kind of glancing at each other while they look around the room). Then I tapped the guy in front of me on the shoulder and whispered, “Your pants are unzipped.”

I don’t have to watch comedy on TV.

101 Benefits of Exercise.87

Research overwhelmingly shows that regular exercise lowers the risk for many diseases, enhances the functioning of virtually every physiological system in the human body and improves psychological well-being.

87. Helps to retard bone loss as you age, thereby reducing your risk of developing osteoporosis.

I will be Posting a benefit every day – well, most days – from a list put together by Dr. Dave Phillips, M.D. He is an M.D. from Atlanta, GA who specializes in Sports Medicine. As a former All-American swimmer he knows a few things about exercise. He is also on the JuicePlus+ Health Advisory Board. He is also all over YouTube doing videos on JuicePlus+, exercise, and other health-related topics.

You can be healthier: this is list of ways exercise affects the body; think of them as motivational if you like.

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