How Do I Know Whether to Use Ice or Heat For Injury?

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How Do I Know Whether to Use Ice or Heat For Injury?

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Although altering the temperature of an injury or painful area can be quite beneficial to the healing process, knowing when to apply ice or heat can be confusing. It is necessary to understand the effect each has on the body,

The application of heat increases the circulation of blood and decreases tension in muscles and ligaments.  Heat applications are advantageous for the relief of chronic muscle or ligament tension.

Ice or cold packs applied to the body decrease the flow of blood, decrease swelling from acute or recent strain or injury, decrease pain nerve impulse transmission, and increase muscle and ligament tension. Application of ice is desirable during periods of acute injury in which strain and sprain have occurred.

It is generally best to apply heat to areas of chronic tension in the absence of recent swelling. It becomes confusing when muscle and ligament tension occurs in the same area as joint swelling. In these instances, it is best to apply heat to the area of muscle tension and ice to the area of swelling. Heat is generally more beneficial for muscle spasm than ice. When unusual or strenuous physical activity is followed with back, neck, shoulder, or other joint pain, ice is preferred.

Be sure to contact Chiropractic Orthopedic Group at 916-933-2707 if you are unsure about applying ice or heat, and for instruction on proper application. Dr. Meltz can advise you on what is best for you, and can also determine if you would benefit from chiropractic treatment.

Bless and Be Blessed ALWAYS,

Lewis Meltz

How to Avoid Becoming an "Exercise Dropout?”

--> How to Avoid Becoming an

"Exercise Dropout?”

--> In spite of good intentions, it is common to begin exercising regularly and then either gradually or abruptly stopping… and then ending up in the same physical condition as before exercising. It is a frustration experienced by nearly everyone that would like to begin an exercise program.


--> There are a few key factors, however, that Dr. Meltz recommends may help people continue stretching and exercising throughout life. Among these factors is a clear understanding of the benefits of regular exercise.  Short-term benefits may include overcoming an injury; long-term benefits may include remaining active and pain-free in the years to come.


--> Another key point is to stop believing you are being forced to do something unpleasant.  Begin with an exercise that you enjoy and set attainable goals.  Every time you exercise or stretch as planned, you are one step closer to creating your exercise habit. Interestingly enough, time can be your ally.  We are creatures of habit. You can choose to have healthy habits.


--> In addition to enjoying your exercise program, the content, length, and frequency must be customized to your condition and the desired outcome. We can help you understand the full benefits, customize your approach, and give ongoing support to enable you to move into a healthier lifestyle.

Many people consider visiting a chiropractor only after suffering years of unnecessary pain. However, we know that focusing on prevention is key to long-term well-being, and that includes regular exercise, and that means finally adopting a proactive approach to health. For example, neck pain, is common among all ages of the population, especially the elderly, and chiropractic care is helpful, (Spine Journal 2013;10:35) and has considerable implications on health and quality of life. You may experience an increase of neck or back pain soon after you begin exercising regularly. Just as you schedule regular dental cleanings to prevent tooth and gum decay, it’s essential to arrange consistent chiropractic checkups to stave off spinal decay and related ailments all while exercising. 

Bless and Be Blessed Always,

Lewis Meltz

Whiplash Injuries and Jaw Problems

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 Watch This...

A basic principal of chiropractic is that the body works as a whole and should be treated the same way, not as a series of isolated parts.

A chiropractor like Dr. Meltz knows problems in one area of the body like a WHIPLASH injury will affect the function in other areas like the jaw... or numbness and tingling in the arms.

The relationship between whiplash injury and temporomandibulardisorders (TMD) is a good example of what can happen after a car crash.

Making you wish there was a good and lasting solution... because everyone knows your health affects everything you do, and everyone you know.

So you can open your mouth easily, bite into a crisp apple, chew gum again, and yawn without the fear of pain. 

We find people with whiplash also feel fatigue, stiffness and numbness sometimes in the jaw and face. For others, it can be radiating pain from the jaw into the shoulder or a headache, ringing in the ears, difficulty hearing, or a feeling of fullness in the ears.

In addition, a lot of people report avoiding foods they love... especially ones that need to be chewed, like sweet corn-on-the cob... sometimes needing to take frequent breaks during a meal... or even using a straw.

Research shows that chiropractic care by a skilled and competent doctor is highly effective in alleviating the pain and discomfort of a whiplash injury.

According to a 1999 report in the Journal of Orthopaedic Medicine, chiropractic care is “the only proven effective treatment” for chronic whiplash injury.

Receiving periodic chiropractic care after sustaining a whiplash injury can keep TMD at bay. But if you suspect you already have TMD, chiropractic can still help get to the source of your discomfort and stop it for good.

Bless and Be Blessed ALWAYS....

Lewis Meltz

Try These Back Pain Tips Instead...

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Don't Let Back Pain Ruin Your Life —Try These Tips Instead...

You'll be hard pressed to find a better collection of simple back pain advice elsewhere on the Internet. Here in this short article is the advice most people are looking for.  Especially, for those who are suffering from mid back and lower back pain, and want to find solutions to help prevent it, and stop it from coming back.

Sleep on your side. Sleeping on your stomach disrupts your natural lumbar curve, and

forces you twist your neck from side to side to breathe for long periods of time. This causes you to arch your back, compressing sensitive joints between each vertebra thus increasing your back pain.  Sleeping flat on your back gives you the opposite problem —by putting more pressure on your back.  Sleeping on your side with a cushion between your knees is the best way to sleep if you want to soothe your back and wake up refreshed.  

Buy a satchel a soft brief carrier, a purse or a backpack with a long strap that can be worn on the opposite shoulder.  This distributes the weight of the bag more evenly across both sides of your body. It also helps keep the shoulders aligned, which helps keep your back from potential injury.

If you're dealing with back pain, your first inclination might be to rest, and lay around on the couch; instead, keep moving as much as you can. When you sit or lay still still for long periods of time, your joints become stiff and your muscles begin to weaken in just a day or two. This can increase your level of pain and cause a slower recovery. Getting some light exercise will help you feel better, faster.

All the exercise you can do to relieve your back pain is certainly a wise decision for your health. But you simply can't deny the comfort that a relaxing good old fashioned back rub can bring. If you can find someone willing to give you one, that is.

Water therapy can be helpful if you're experiencing back pain. Water temperatures, when adjusted correctly, can relieve sore muscles and joints.  In addition, water has a positive effect on your mind and mood state, leading to pain relief. Feel free to ask me about water therapy, and see if it can be added as an effective part of your treatment plan. 

If you have chronic back pain, and tend to spend a lot of your time in your car, make sure you're getting out of the car every 60- minutes, and stretching as much as you can. Spending too long with your spine in one position will make it stiff and vulnerable to injury.

Don't ignore the pain. If you know a particular activity is going to exacerbate your pain, then don't do that activity. Ignoring it will not make it go away faster. In fact, pushing through the pain will probably result in further injury, making the pain last even longer.

When lifting heavy objects, find a helper to avoid back pain.  Try to always lift the heavy object with bended knees and carry the object as close to or up against your body. When you place the object down, bend your knees again and squat. Avoid bending straight over at the waist, and picking the object up with just your arms and back.  That's a big no, no.  

Get encouragement for you back pain relief.  Join a support group or online forum for those who suffer with back pain. This will provide support for your own pain, but more than that, you can get ideas for back pain relief from those in the group, what they've tried, and what's working for them. You can also distract yourself from your pain by providing practical advice to others. 

If your back pain gets to be too debilitating, consider seeking additional help, and ask for a referral, it certainly doesn't hurt my feelings when someone asks for a second opinion. If you have good insurance these days, there's a good chance it might be covered. Trained physical therapists can give you helpful advice and help you develop an individualized exercise regimen that's safe, and will work to strengthen your back.  If you have a back problem, always consult with your physician, a chiropractor or a physical therapist first to understand what the problem is.  Do this before you ever join a gym, hire a personal trainer, or a fitness coach to work with your delicate spine. 

This is some of the best back pain advice available as promised early on. Use these tips and tricks to help yourself as a way to take care of your back condition. Use this today and stop your back from slowing you down. 

Bless and Be Blessed ALWAYS...

Lewis Meltz

 

Back Pain Management Tips

 

Back Pain Tips

Back Pain Management, Read These 8- Tips To Finally Find Out What’s Really to Blame. 

All over the world no wonder back problems are the ­biggest cause of time off work. Millions of people suffer from back pain, which can range from mild to debilitating.  Its also the second most common reason for going to your primary care family doctor.  Two out of three adults have suffered serious neck or back pain by age 35, and when adding in people over 35 and the numbers reach closer to eight in ten of all adults. 

There are a variety of factors that can cause back pain including diseases, poor nutrition, and improper lifting techniques, lack of activity, and sad but true… laziness.  Oftentimes, back pain can be relieved with proper conservative care and lifestyle changes.   

The information in this article provides you with valuable advice on how you can improve your quality of life by understanding the symptoms, causes and treatments of your back pain.  More than anything else, the latest ­research reveals how surprising to most few cases of severe back pain are the result of a serious accident or ­injury, because the vast majority are caused by the cumulative effects of lifestyle that most tend to ignore.  Recurrent back pain is oftentimes ­triggered, in part, by all those hours at a desk or traveling in cars for hours at a time in rush hour traffic, or traveling by air.  It’s not unusual to have a 3-5 hour flight a couple times each week, or a 20- hour flight when traveling internationally, and a meeting planned as soon as you land. 

"Simple everyday practices, such as hunching to read your mobile phone, slumping over in front of your computer system-- even sleeping in on a weekend can, in time, strain your spine and the surrounding muscles, leaving you at risk to for back trauma."

"For the past 30- years or so people will come to me in pain and state, “I simply reached over to pick something up and my back went' out.  But actually it's their poor habits in the months or years long before resulting in their current dilemma.  The event that seems to cause it is merely the proverbial, “straw that broke the camel's back."

Studies have found that 20 to 25% of all chronic lower back pain comes not from the spine but from the sacroiliac, or SI, joint, which bears and transfers weight and movement from your upper body to your pelvis and legs. When the ligaments wear out, and the SI joint becomes unstable, it can generate a similar kind of sharp back pain –or sciatica-like pain down your leg — just as a ruptured disc can.

So in order to stop back pain now, and enjoy pain-free days in the future without agony or suffering –try to pay attention to these unexpected and unwelcome gatecrashers.

1. Prolonged Sitting

Forget over lifting or heavy lifting, or repeated bending, lifting, and stooping – sitting hunched over at a desk staring at a computer screen, and keyboarding all day is one of the very worst things you can do to rack your back.  Even worse, pushing away from your desk, scooting across the floor while twisting and reaching for something.

Hours Long Sitting

Research has found how people who do desk jobs for hours on end suffer more chronic back pain complaints than those working in manual jobs where lots of lifting is involved.  When those people get hurt its acute back pain from a single exposure, usually from over lifting.

It only makes sense, regular use of your joints and spine strengthens them, and inherently reduces your risk of injury.  But even a few hours of sustained ­inactivity everyday can begin to weaken them, and when this occurs week-after-week, Monday through Friday it can make you more prone and vulnerable to problems.

So how do you fix it?  Get up and walk around for at least two minutes, every hour, and improve your posture while preparing to sit down, in preparing to stand up from a chair.  In our practice we advise patients to say to themselves, “no more plopping." Consciously or not, when falling into a chair you turn off all the muscles and weaken the muscles necessary to get up out of a chair. Conversely, when you bend forward and your butt comes up first to get out of a chair you've turned off all the muscles weakening those that are necessary to safely sit down into a chair. Whenever possible, avoid bending forward at the waist, and aim for a “neutral spine position,” in which everything is in line, with no undo strain of weak and vulnerable spots.

While sitting, remember 90° angles are best.  Your shoulders should be relaxed, feet flat on the floor, and eyes in line with the middle of your screen. 

2. Ballet Slippers and Higher Than High Heels

Yes, balancing in high heels for long periods of time can make your back sore, but too much time in the wrong flat-soles can cause just as much harm also.

Proper Foot Support

Heels induce problems since they force your foot forward, modifying the angle of your body so your weight isn't really uniformly balanced over the vertebrae and pelvis, which can cause discomfort from your toes, arches, ankles, knees, hips, and completely around to settle in your back.

Most popular styles of shoes such as ballet pumps and flip-flops aren’t much better either since they allow your foot to slide around without much support or foot control.  It’s the lack of stability that this causes putting extra pressure on your spine.”

So how do you fix it?  Ensure your shoe holds your foot firmly across the toes, and at the heel with good arch support to keep your feet stable protecting your back. 

You should also alternate between high heels, mid-sizes heels, and flats or running shoes.  By wearing different shoes every day, or a couple of different pairs of shoes each day, you lessen your chance of experiencing long-term problems caused by getting used to only one type of shoe.

3. Coughing and Sneezing

This seems pretty simple and hardly even a cause… but think again.   Such a harmless thing is actually a very common cause of back pain –thanks to the sheer force and increased pressure up against the spine.

The speed of a sneeze or a cough can be up to 100 miles per hour, and because it’s not considered polite to sneeze at someone, the first instinct is to quickly cover our faces and turn away.

According to Janet Wakley, the author of The Smart Guide to Back Care, twisting or turning so quickly is one of the worst things we can do.  Often times I am told by patients this is the single reason for their visit, and the start of there back pain.

When someone spontaneously twists to the side, combined with the force used by the chest and belly muscles to sneeze, can very quickly and easily wrench the back muscles in just a split second.  Not too surprising, because according to The Backpower Program from the National Safety Council, A Back Problem Has Two Parts: One, Back Pain. Two, A Weak Back Without Pain.

So how do you fix it?  If possible, turn your whole body when you’re about to sneeze, and slightly bend or unlock your knees so that your back remains straight. 

4.  Your Favorite Bra

The latest figures suggest how 80% of women wear a bra that’s poorly fitted, or doesn’t fit at all, which can cause several muscular and postural problems over time.

A bra that offers little to no support can lead to forward rounding of the shoulders, upper back hunching, and forward head posture all leading to sore neck and back muscles.  While a bra that gives proper support can help to all but eliminate the effects of gravity causing that unsightly ­forward curve of the upper back and neck relieving back pain.

So how do you fix it?  Get measured and fitted by a trained bra fitter – stores such as Nordstrom, Van Maur, and Jockey offer these services, sometimes for free.

As a happily married man with 4- daughters, take it from me, go for styles with wider shoulder straps or a racer-style back, all offering better support and ­encourages you to sit and stand upright in a neutral head posture where your head is perfectly balanced over your shoulders, back, and hips —allowing your shoulders to always be at rest when sitting or standing instead of fighting to pull forward or backward to keep your balance. 

5. A BIG Fat Pot Belly

An extra couple of pounds around your stomach and midsection will cause your pelvis to tilt forward putting excessive force on lower most lumbar discs.  Once out of alignment, your body works to re balance itself, and the tiny joints responsible for support and other movements begin to wear out prematurely.  In cases like these we see arthritis and other degenerative changes affecting the spine long before we should. This means that your spine isn’t getting enough support from your ­abdominal and other sling muscles, which can cause excessive strain on your lower back.  

So how do you fix it?  “Don’t do sit-ups because they won’t flatten your belly  —especially if there’s a ton of fat on top."  Remember this one thing, short contracted muscles are weak, and long loose muscles are weak.   Muscles get short for four reasons: injury, stress, muscle-bound constant use and age.  Muscles get long and loose in two ways: too much stretching, and disuse. Healthy muscles are those, which are balanced, have proper length, and are neither too short nor too long.  Muscle length not muscle size is the most important factor for long-term muscle health and strength. 

14 Million Europeans Nordic Pole Walk Daily

Fat-burning cardiovascular ­exercises, such as Nordic Pole Walking, running or swimming for 45 minutes, three times a week, is far more effective at shifting your belly bulge.  If you have a problem losing weight you’ll want to consider blood tests to identify nutritional deficiencies, hormone imbalances, toxicity, and other enzyme markers of good health. Once you’re healthy, and your lungs, your heart, your liver, your kidneys, and your digestion are all working in harmony… Weight loss and vitality naturally follows.

6. Emotional and Environmental Stress

Just like anyone else, your back muscles tend to tense up when you begin to feel you’re under pressure.

Muscles are designed to contract and relax… but when you’re stressed, they may contract so much they remain tight, short, and weak often times becoming locally tender, or more.  They don’t spasm like a Charlie-Horse or cramp would, but turn into what’s called trigger pain.

Stress also causes your hormone levels of cortisol to soar, which increases ­inflammation in the body, making the problem even worse.  A wicked cycle of overworking the little adrenal gland that sits on top of your kidneys you become more vulnerable to stress of all kinds and less able to cope with real physical and environmental stress. 

So how do you fix it?  Forget laying in bed or on the couch.  The latest research shows that gentle exercise, such as ­walking or yoga, and proper hydration is much more effective at relieving stress related back pain. It also has the added benefit of being ­proven to reduce stress levels.

7. Your Mobile Device

The head-down forward flexed position that you use to look at phones, iPads and laptops can strain the muscles in your neck so much, that over time the resulting changes can cause pain to extend all the way down your spine well into your lower back or into your arms and hands.  Burning, numbness and tingling is a common sign.  This is especially bad for you if you are using these devices for hours at a time because your body will eventually start to adopt this hunched-like Grinch position.

So how do you fix it? Make sure you take frequent screen breaks.  Try to look straight ahead rather than down at your screen.  You might also look for a stand to help you hold your laptop or tablet at a more back-friendly height and angle, such as an adjustable vented laptop computer stand

8.  Sleeping-In On Your Weekends

A lot of people find a sore back as acceptable for those extra hours spent sleeping-in and lounging on a Saturday or Sunday morning. This occurs because your body is resting in the same position for way too long, and can trigger or exacerbate existing aches and pains in both your joints and muscles.

So how do you fix it?  To stop this stiffness ­and soreness from developing, I often advise patients to switch their habit of sleeping-in for an afternoon nap sometime during the day on weekends instead. 

Proper Lifting Posture

Other useful back pain tips:  Use your legs whenever you lift anything. You have to have a strong base with your legs and your body needs to be even. Hold the object you are lifting up close to you as you lift from your legs. If you can, lift from a table-top, or kneel first.  This will help prevent any back injury that might occur.

When you have an onset of back pain, rest for a couple days to be able to correctly determine the severity, and to prevent further injury. If the pain decreases, most likely the injury is minor.  On the other hand, if the pain remains the same or increases, you will need to contact a physician or good chiropractor to determine the cause.  Resting for more than 48 hours usually won't do any good, and it may even make your problem worse due to increasing muscle weakness.

Periodic visits to a chiropractic doctor can help prevent back pain, and are important if you have genetic tendencies to back problems, or have a stressful lifestyle that makes you prone to injuries and fatigue. Going to a skilled, and well-trained chiropractic doctor can ensure that your injuries don't get much worse.

Back pain is a common affliction experienced by people of all ages. Depending on the severity of the pain, it can have a crippling effect on your daily routine.  However, there are many effective ways to treat the cause of your pain and reduce its intensity.  From prescriptive medications, to over-the-counter pain relievers, to meditation, managing your back pain is as simple as following the tips and hints provided above.

Bless and be blessed, ALWAYS

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Lewis Meltz