How Salt Lake City Chiropractors Can Help You Sleep

With the weather quickly shifting to the blustery cold of winter, I could probably write a blog about winter sports and how to keep your body functioning at its optimal level and lower your back pain through routine chiropractic care.  

As we are currently right in the middle of the best time of year (football season), I could probably write a blog about how chiropractic care helps athletes in Salt Lake City function to their bodies utmost and prevent injuries through chiropractic care.

I could probably write about how chiropractic care will help to keep you healthy as colds and flu's seem to be starting to overcome the masses.

But, I've already done all that.  Over the past year or so I have written blogs that have covered all those subjects.  So, I think I should write about something that i haven't written about yet.  This is one of my favorite things to do...ever.

Lets talk about sleep.  I can't tell you how many times I hear the phrase, "I didn't do anything, I just woke up with it", when people are talking about a new pain they are experiencing.  

You spend a third of your life asleep.  The position that you sleep in can have a huge effect on your health and the well-being of your body and your joints.

So, what is the best way to sleep?

According to my teachers in school....on your side.  According to many "experts"...on your back.  No one says to sleep on your stomach because that is pretty much one of the worst things you can do for your back or neck.  Very rarely do I ever tell anyone to quit doing something immediately.  One of those things is doing squats...DON'T EVER DO SQUATS...You will hurt yourself.  Another thing I tell people that they should NEVER do is sleep on their stomach.  You've got your head turned to the side for 8 hours and your lower back is put into a position of extension (leaning backwards) all night.  Horrible for the joints...DON'T EVER SLEEP ON YOUR STOMACH!!!

Based on my experience, sleeping on you back or your side can be equally good (or bad) for your spine.  

Here are some principles to remember when finding a position to sleep in:

1.  Try to look at your spine when you are standing up.  Keep your spine in that position when you are laying down.  Whether you are on your back or your side, you want to keep your spine in a straight position while keeping the natural curves of your spine supported.  

While on your side, you should have your knees slightly bent with a pillow between the knees to keep the hips in a natural posture.  NO ROLLING YOUR TOP HIP FORWARD!!!  Your shoulders should be square (do not tuck your bottom shoulder forward either, this creates torque in the spine and strain to the muscles of your shoulders).  Your head should be supported in a way that keeps the neck and shoulders in a straight line with the rest of your spine.  No flexion of the head (fetal position).  Keep the head upright.

While on your back, put a small support under your knees.  Position the pillow so that your head will stay straight (looking up at the ceiling).  DON'T USE A VERY THICK PILLOW.  A thin pillow under the head and a slightly thicker pillow under the neck (or 2 layers of pillow under the neck) should provide the right type of support for the head and neck.

2.  Illustrated below are some positions NOT to sleep in:

Take care, and sleep tight.

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Enjoy the Warm Weather in Utah - Prevent Injuries with Chiropractic Care

With spring approaching, it is time to start thinking about outdoor activities. Here in Utah we enjoy some of the greatest scenery and settings for outdoor fun. From the beautiful mountains and wooded trail, to the stunning vistas of red rock formations and Lake Powell, there are ample opportunities for enjoyment and injury. There are a couple of items to consider when preparing for warm weather activities that may help save you from an emergency visit to the chiropractor.

Prepare your equipment

Even if you are doing something as simple as running, you should not just presume that your shoes from last year will be sufficient. Make sure you are prepared with the right equipment in top working condition. This is obvious if you are into rock climbing or some other activity where your equipment is literally your lifeline. It may be less obvious when it comes to other activities like cycling or running.
There are several reasons for having your equipment in top working order. The one I would like to emphasize is the prevention of injury. As a chiropractor, I see many injuries that are due to repetitive strain on muscle and joints. Some of these can be minimized or eliminated with ergonomic changes, or improvement in the equipment used during the activity. It is important, after having taken a break from an activity for several months, to make sure that nothing has changed or broken down on your equipment.

Prepare your body

Weekend warrior injuries are far too common for Salt Lake City residents. Ease back into the activity that you want to do. Your body will have a chance to reactivate familiar muscle patterns and muscle memory that have been dormant for several months. Make sure your body is working properly. This may require a visit to your chiropractor to make sure your spine, and nervous system are working properly.

You may not know your chiropractor may be trained to adjust more than just the spine. Many of us are able to adjust ankles, knees, hips, shoulders, elbows, and wrists. If your joints are in alignment, you will be far less likely to injure yourself. Regular care can also increase your performance, whether it be balance, strength, or reflexes. In short, getting adjusted regularly will increase your level of enjoyment of your recreation or exercise.

Remember to take care of your health and be proactive in preventing injuries. It takes a little time and thought, but the old saying still holds true: "an ounce of prevention is worth a pound of cure." Take care, and have fun outside as the weather gets warmer.


Dr. Justin Walbom DC

Do Salt Lake City Chiropractors have bad backs?

One of the more common questions I hear from patients is, "Who adjusts you?"

Luckily, with two chiropractors in our office, I get the treatment I need on a regular basis. Just recently, I went through an episode of lower back pain that I earned from 25 years of playing golf. During that episode, where bending & twisting was exceptionally difficult (unfortunately, bending and twisting is a HUGE part of my job), I was getting adjusted about 6-7 times a day.

Many of our patients hear this and immediately ask, "Why so much?"

At that point, I realize that I haven't done a good enough job explaining to patients what happens with your body when it goes through pain due to misalignment of the bones of the spine. So, here goes (and I will use myself as an example):

I have a bulging disc in my lower back that usually flares up on me about once a year. I have found that my lower back flare-ups are typically a result of my tailbone (sacrum) becoming misaligned (usually from doing something stupid). With that misalignment, there is some extra pressure that is put on the lowest disc in my lower back...creating irritation and inflammation in that lowest disc. As that disc swells (from the irritation), the disc puts pressure on the nerves that are exiting my spinal canal. When pressure is put on those nerves, my brain completely freaks out. In an effort to protect those nerves, my brain causes an immediate and severe spasm of every single muscle surrounding my lower back which makes any movement at all very difficult.

Sound familiar to anyone???

Now comes the hard part. That first adjustment typically does a great job of moving my tailbone into place, which relieves the pressure on that lowest disc which causes a little bit of pain relief. BUT...remember all that muscle spasm? That muscle spasm starts pulling that tailbone right back out of place. Typically that happens within the first hour or two after the adjustment. Once the tailbone is out of place again, the process is starting all over again. So, I keep getting that tailbone adjusted every time it keeps getting pulled out of place. 

After a few days, the muscles start relaxing and the tailbone starts staying where it belongs. Pressure on the disc goes down, pressure on the nerve goes down and pain is relieved. 

Then, I go back to getting adjusted once or twice a week to maintain the health that I still have in my low back...until I do something stupid next year and the process starts all over again.

So, when I see patients who are going through the same thing I go through...my recommendation for treatment is based on more than just education and practicing chiropractic treatment in Utah. It's based on personal experience.

~ Dr. Michael Hill

Make time to see your chiropractor for a better holiday season in Salt Lake City

"I just don't have time to go to the chiropractor, I have family coming into town for the holidays..."

"I can't make it to my appointment, I am so busy with my Christmas shopping..."

"I am doing so much traveling during the holidays, I just don't have the time to get in..."

"I can't afford an adjustment this month because of Christmas..."

During the hustle and bustle of the holiday season, many people decide to neglect their spinal health in favor of other holiday activities. The shopping and the post-office and the traveling and the other activities all seem to take precedence over the maintenance of your spine. This isn't an uncommon thought, but I am here to offer a few suggestions that may allow each of us to fit in ALL of the important things during the holiday season.

Trips to the chiropractor used to be a much more time consuming activity. After waiting in the lobby for 20-30 minutes, you would get a 15-20 minute adjustment and spend most of that time talking about your aches and pains, and then there was always another 15-20 minutes of stretches or exercises that he would want you to do. This just isn't the case anymore. Here at The Joint, we try very hard to make the maintenance of your spine as convenient and time effective as possible. We now have two Doctors here during our most busy times on Monday, Wednesday and Fridays. Also, we are one of the very few chiropractic offices open on Saturdays...and the ONLY chiropractic office in Utah to be open on Sunday. Most adjustments typically only take a few minutes, so we can get you back to your regularly scheduled Holiday activities in no time.

We also make it much easier on your wallet during this expensive Holiday season. Many chiropractic offices throughout Utah charge as much as $50-$75 per adjustment. Even with chiropractic coverage on your health insurance, you are typically going to pay a co-pay that is in the $35-$40 range. Because of our maintenance approach to chiropractic care, we have plans and options that will fit into any budget and remove the financial worry from taking care of your spine.

There is a saying that is popular among Dentists: "You only have to brush the teeth that you want to keep!" I think the moral of this saying fits perfectly with your spinal health as well. You are going to have your spine for a long time, so you might as well take care of it.

As you and your family enter into this Holiday season, please remember the importance of maintaining the health of your spine, which helps maintain the health of your whole body.

Here is wishing all of you a Happy Thanksgiving and a Merry Christmas.


~ Dr. Michael Hill

7 Healthy Tips for the Holidays in Utah

Most of us look forward to the holiday season with all of the fun and festivities and parties, but some dread this time of year because of the increased stress and inevitable weight gain. Here are some helpful tips from a Utah chiropractor that may make it easier for you to enjoy a healthy holiday season.

1. Get plenty of rest. This time of year comes with the busyness of family get-togethers, office parties and shopping. It is easy to sacrifice your sleep to get it all in. One of the easiest ways to make yourself sick with winter colds and flus is to limit your normal sleep. Make sure you are getting your full 8 hours so that your body can regenerate and recuperate. 
2. Don't stress out. Whether you're stressed about not seeing your family for the holidays or stressed about having to sit down at a meal with them, take time to de-stress. Meditation and guided visual imaging are great ways to calm yourself. Some foods that have been shown to reduce the stress hormone Cortisol include: Omega-3 fatty acids, Vitamin C, low Glycemic Index foods and Dark Chocolate.
3. Find time to exercise. As little as 30 minutes a day, most days per week of some type of cardiovascular exercise is enough to keep you fit and trim. Try to schedule some resistance weight lifting exercise as well. This will help keep the stress down and also help improve joint mobility and function.
4. Hydrate. The cold, dry weather that gives Utah the “Best Snow on Earth” also takes its toll on our bodies, sapping us of our natural fluids. Make sure you are drinking plenty of pure water to fight the effects of dehydration.
5. Limit the snacking and grazing. Just when we are getting rid of all the Halloween candy, we are faced with all the holiday goodies that are delivered to our offices and homes. Find healthier snacking alternatives. Studies show that most weight is gained in the last 2 months of the year. Don't fall in to the trap of saying, “I'll start ____ (losing weight, exercising, eating healthy, etc.) after the new year.” Get a jump start on your New Year’s resolutions by limiting the fudge, candies and cookies.
6. Get outside. When the days are shorter and colder, it is natural to want to stay indoors and sit
   
   by the fire sipping hot chocolate. Bundle up and go for a walk in the snow, go sledding with the kids or grand kids, drive up the canyons and escape the inversion. Being outside enjoying the beauty of winter and letting the winter sunshine hit your face to produce Vitamin D will do wonders for your overall well-being.
7. Get your Chiropractic adjustment. There is no better way to improve your physical and mental wellness than to let the doctors at The Joint Cottonwood Heights align your spine. Adjustments release the natural feel-good hormones, improve joint mobility, and increase blood flow and energy. Take advantage of the benefits of Chiropractic and enjoy your Holidays!

~ Dr. Brad Hendricks

Sports Injuries and Prevention Recommendations from an SLC Chiropractor

Participating in various sports is a great way to get exercise and recreation. As fall approaches, many turn to the sport of American Football. There are two ways to enjoy football: one is the passive “armchair quarterback,” and the other is active participation. I choose to participate, which means I need to wear protective equipment, train, and decrease my risk of injuries. Whether you are maintaining your daily exercise routine or training for professional sports, when done properly, participation in sports enhances your physical coordination, fitness, sense of accomplishment, and even your physical and emotional development.

Most sports injuries are usually preventable. Football injuries occur during games and practices due to the combination of high speeds and full contacts. The force applied to either bringing an opponent to the ground or resisting being brought to the ground makes football players prone to injury anywhere in their bodies. While traumatic injuries such as concussion can occur and have been in the news lately, this article is more about overuse or repetitive injuries.

Knee injuries in football are the most common, especially those to the anterior or posterior cruciate ligament (ACL/PCL) and to the meniscus (or knee cartilage.) Patellar tendonitis, shin splints, and general knee pain is also common. Football players have a higher chance of ankle sprains due to the surfaces played on and the cutting motions employed. Pelvic and hip injuries can also occur, varying from muscle pulls to groin pain. Shoulder and acromioclavicular (AC) joint injuries happen especially in offensive and defensive linemen. One of the most reported complaints in football players is low-back pain when the player exceeds his ability for the body to recover. And one must not forget that heat injuries, muscle cramps, and dehydration can also occur.

How can Football Injuries be prevented?

• Have a pre-season health and wellness evaluation by a competent health professional
• Perform proper warm-up, stretching, and cool-down routines
• Consistently incorporate strength training and stretching
• Hydrate adequately to maintain health and minimize cramps
• Wear properly fitted protective equipment, such as helmet, pads, mouth guards, etc.
• Tackle with the head up and do not lead with the helmet
• Take small injuries seriously and treat muscle strains, joint pain, skeletal and back pain before they become significant.
• Regularly see your chiropractic physician, sports medicine professional or athletic trainer if you have any concerns about football injuries or prevention strategies.

Here at The Joint in Sugar House, we are once again pleased to participate in the Highland High School football program.  As part of our support of the Salt Lake City community, we provide free ankle and foot adjustments to the student athletes. Statistics have demonstrated that by stabilizing the foot and ankle, football related injuries are significantly decreased.  Go Rams!

-Michael Lindstrom, D.C.

  Chiropractic Physician

Utah Chiropractors Encouraging Dihydrogen Monoxide Consumption at The Joint in Salt Lake City

Yes, it’s true. Chiropractic patients at the Joint in Sugar House are being encouraged to take Dihydrogen Monoxide.

This odorless  colorless chemical compound is also known as Dihydrogen Oxide, Hydrogen Hydroxide, Hydronium Hydroxide, Hydric acid, and other names depending on whether or not its presented as a solid, liquid or gas.

Though there are reported cases of overdose and even death, it is not banned in Utah. Most patients are able to tolerate the 3 oz dispensing of Dihydrogen Monoxide handed to each patient when they leave our chiropractic clinic in the Salt Lake City area. However, there are a few who refuse to try this free “sample” because it is not an uncontaminated refined substance. These purists know that it’s almost impossible to make 100% natural Dihydrogen Monoxide because of the caustic nature of the substance (it dissolves almost anything over time.)

So what is Dihydrogen Monoxide used for? Here is a short list of its benefits as used in industry, government, and worldwide in private homes:

• It’s an industrial solvent used to remove dirt and soil from the skin and hair
• It’s used as a joint lubricant
• It is a cure for some headaches
• It cures dehydration faster than any other substance
• It helps your digestion
• It decreases muscle cramps
• It maintains the balance of body fluids
• It controls calories
• It makes your stomach feel fuller so you eat less
• It helps energize muscles
• It is involved in food transport from initial consumption down to the cellular level
• It is involved in most of the chemical procedures in the body
• It’s good for the skin – sometimes erasing wrinkles and fine lines
• It does an amazing job of ridding your body of toxins
• It may help prevent kidney stones
• It helps maintain normal bowel function
• It prevents constipation

Health food advocates in Utah recommend you take it with every meal. Sports enthusiasts suggest you keep it close at hand - even in your car, on your desk, or in your bag. Some people choose to flavor it, but as a chiropractor, I advocate taking it straight.

So what exactly is this miracle Dihydrogen Monoxide? Well let’s break the word apart:

Di – means two. So, Dihydrogen means two hydrogen atoms.

Mono- means one.  So, Monoxide means one oxygen atom.

Therefore, you have two hydrogen atoms and one oxygen atom combined into a molecule with the symbol of H₂O – or simply WATER! 

-Michael Lindstrom, D.C.

  Chiropractic Physician

Barefoot Running

As spring approaches, many people are anxious to get off the treadmill and head outside to resume their trail and street running. There has been a lot of hype about barefoot running and the subculture that caters to that movement has been growing, and you may be thinking of adopting this new style of running. Many of you may be aware of some of the controversy surrounding barefoot running with one camp proclaiming that it is much more natural to run barefoot and another claiming that it will cause injury. As a chiropractor in Salt Lake City, I was naturally curious.  I would like to report on a couple of recent studies that tried to address this issue.

The first study was done in 2010 and was led by Harvard professor of human biology Daniel Lieberman and was published in the journal Nature. This study suggests that runners who don't wear shoes have a significantly different foot strike that minimizes structural impact compared to those who wear shoes. Lieberman, et al., analyzed the running styles of adult U.S. athletes who had always worn shoes; adult U.S. runners who had grown up wearing shoes, but now run barefoot; Kenyan athletes who had never worn shoes; and Kenyan athletes who had grown up running barefoot, but had switched to running with shoes. They found that the barefoot runners tended to point their toes when landing, putting the impact at the middle or front of the foot instead of on the heel and making the runners less prone to repetitive-stress injuries.

Other research out of Harvard has demonstrated that the foot-strike pattern associated with barefoot runners is significantly more economical for running, meaning runners use less energy to run the same distances as runners wearing traditional shoes and striking with the heel.

The second study was published in February 2013 in the journal Medicine & Science in Sports & Exercise. This trial raises questions about whether barefoot running is really advantageous or simply contributes to the development of a different set of running injuries. Thirty-six recreational, experienced runners participated in the study. Each participant had, until the beginning of the trial, run between 15 and 30 miles a week wearing normal running shoes. Both groups received a pre-participation MRI of their feet to ensure no pre-existing injuries were present.

Half of the participants were used as a control and told to continue their running routine using the same mileage in the same shoes for the duration of the study. The other runners were given barefoot-style shoes and told to incorporate them into their runs according to the recommendations provided at the time by the manufacturer: a single short 1-2-mile run in the shoes the first week and two 1-2-mile runs in the shoes the second and third weeks. After the third week participants were encouraged to add miles as they felt comfortable.

Following 10 weeks of training, both groups received follow-up MRI studies. Neither group showed injuries or tissue changes to any of the structures in the lower leg, but over half of the participants wearing barefoot-style shoes had developed increased bone-marrow edema in the tarsals and metatarsal bones.

The radiologists rated the severity of the edema on a scale of 0 to 4, with 0 indicating no edema and 1 indicating the slight edema of a normal response to training. The control group showed average level 1 edema levels in the bones of their feet, while the majority of the barefoot-running group had developed edema levels of at least 2. Three of the barefoot runners had extensive level 3 edema and two displayed full stress fractures of their calcaneus or metatarsals with associated level 4 edema. By the end of the test period, almost all of the barefoot-style runners were running fewer miles due to pain and soreness.

The takeaway message from this is that barefoot running does indeed limit the heel strike gait that can cause repetitive-stress injuries; however, if you decide to make the switch, the researchers recommend that you take enough time to transition so that your bones and muscles have time to adapt.

Whether you decide to continue with your regular running shoes or change to a more minimal, barefoot style shoe, let the chiropractors at The Joint in the Salt Lake city area evaluate you and adjust not only your spine but your feet and ankles also ensure that you are functioning at your optimal level.

Dr. Brad Hendricks

The Joint Cottonwood Heights

1. Lieberman DE, Venkadesan M, Werbel WA, Daoud AI, D'Andrea S, Davis IS, Mang'eni RO, Pitsiladis Y. Foot strike patterns and collision forces in habitually barefoot versus shod runners. Nature, 2010;463:531-5.
2. Ridge ST, Johnson AW, Mitchell UH, Hunter I, Robinson E, Rich BS, Brown SD. Foot bone marrow edema after 10-week transition to minimalist running shoes. Med Sci Sports Exerc, 2013 Feb 22. 

The Best Cardio Exercise

Over the past several years I’ve had several patients asked me what is the best Cardio exercise they can do if I had to pick just one?. My background as a Sport’s Chiropractor in Utah and Strength and Conditioning Specialist gives me a little different perspective than most fitness experts.

  

The Late Bruce Lee said “Running is the king of all Exercise” While I agree Running is the fastest way to get in great shape it poses many obstacles for most people over 30. First running is very hard on the feet, knees, hips and low back. When a person runs every time their foot hits the ground it’s 4-5 times their bodyweight per foot strike. This high body impact can lead to many problems such as stress fractures, shin splints, plantar fasciitis etc. Second is running technique and running surface. Most people who run have poor technique and they chose to run on the asphalt instead of grass or dirt, and this magnifies the forces of impact on their body.

  

Walking seems to be an alternative to running, but there are some major drawbacks to this slower cousin of running. The biggest challenge is achieving a person’s training heart rate. Most people cannot reach their training heart rate unless their obese or severely de-conditioned.

As a chiropractor in Utah, I’ve found the best cardio exercises are whole body, low impact, cross crawl exercises like the Elliptical machines or Cross Country skiers.  Let’s take a look at some of these incredible activities and examine why they’re so effective. Most of these exercises are very easy on the joints and will not lead to impact type injuries. Individuals who are out of shape or overweight can do these exercises and have little soft tissue soreness. The next component is whole body. The Elliptical or Cross Country skiers or Versa climbers engage the entire body and this is most beneficial for time restricted people and for greater caloric expenditure. A stationary bike is a great tool, but it is mostly lower body and you’re seated for much of the time. The last factor is these exercises are cross-crawl exercises and this has a profound effect on our Central Nervous System. Cross Crawl is a term that describes the normal human movement patterns with one leg forward and the opposite arm forward. Individuals who don’t crawl as an infant and go straight to walking often have learning problems and motor impairments.  Rowing is a whole body exercise and low impact, but it does not use a cross crawl motor pattern and therefore is not as good as the other exercises I have mentioned.

Dr. David Bailey

Relieving Stress through Chiropractic visits in Salt Lake City

Daily we may experience stress: physically, chemically or mentally and emotionally in varying degrees. Stress can lead to fatigue, high blood pressure, insomnia, headaches, tooth-grinding, irritability, or digestive disorders.  Researchers estimate that stress contributes up to 80% of all major illnesses! Chronic stress lowers the body’s immune responses, making it more susceptible to disease. Sufficient sleep helps fight fatigue and stress. Exercise and outdoor activities are great stress reducers. The body doesn’t absorb ingested nutrients well under stress and may become deficient.Ask your doctor about taking Vitamin B Complex and other nutritional supplements. Chiropractic adjustments at The Joint Chiropractic Salt Lake City can help clear nerve system interference and heighten immune responses. While we cannot always remove or control the stressful situations we experience, we can strive to enhance our quality of health with regular Salt Lake City chiropractic treatments.

Stop in our Salt Lake City Chiropractic Offices of The Joint Sugar House or The Joint Cottonwood Heights and see how regular chiropractic care can help your lifestyle. 

For more visit our website at www.saltlakecitychiropractor-thejoint.com

Stress is the worst can of pressure on your nervous system.