We hope you and yours have a wonderful Thanksgiving!
Dr. Oblander and Staff
We hope you and yours have a wonderful Thanksgiving!
Dr. Oblander and Staff
According to the National Institutes of Health, lower back pain is the second most common form of chronic pain after headaches. Experts estimate that approximately 80% of Americans will seek help for low back pain at some point during their lives. Public health officials and insurers estimate that Americans spend $50 billion each year on treatments that are often ineffective. The standard treatment for lower back pain is to take muscle relaxants, painkillers or anti-inflammatory medications, along with physical therapy and back exercises. However, few medical interventions relieve pain reliably, and continuing to take painkillers on a long-term basis is not advised. Massage, on the other hand, has been found to be an effective way of dealing with back pain on a regular basis.
Treatment for lower back pain accounts for approximately a third of all visits to a massage therapist. A study published in the Annals of Internal Medicine found that patients suffering from lower back pain of unknown origin were helped more by massage than by conventional medical treatment. Of 401 total study participants, 133 received traditional medical care with no massage, 132 received structural massage (which addresses particular muscular and skeletal structures that cause pain) and 36 received relaxation massage (a general form of massage, such as Swedish, intended for overall relaxation).
Participants in the massage groups received one hour-long massage once a week for 10 weeks. All participants completed a questionnaire at the beginning of the study, then again at 10 weeks, 24 weeks and a year after the beginning of the study to report on their perceived pain. Both kinds of massage groups reported greater pain relief and ease of motion after 10 weeks of treatment than the medical group.
An average of 37% of the patients in the massage groups reported that their pain was almost or completely gone, while only 4% of the usual care group reported similar results. This was also the case at 26 weeks. However, at the one-year mark, the benefits to all groups were about equal. The type of massage used did not seem to matter, with both massage groups experiencing comparable levels of pain relief. The massage groups were less likely to report having used medication for their back pain after the 10 weeks of intervention, and they also reported having spent fewer days in bed and had lost fewer days of work or school than those in the usual care group.
Dr. Richard A. Deyo, professor of family medicine at Oregon Health and Science University in Portland says of the study, “I think this trial is good news in the sense that it suggests that massage is a useful option that helps some substantial fraction of these patients. Like in most other treatments, this is not a slam dunk, and it’s not like a cure, but it’s something that seems to offer a significant benefit for a substantial number of patients.” Deyo sees massage as a way of people being able to break out of the pain-inactivity cycle. He notes, “I don’t see massage as the final solution, I see it as maybe a helpful step toward getting people more active.”
As always, chiropractic care shows the greatest success in the treatment of all types of back pain. We have found that chiropractic care combined with massage can be a very effective option for many of our patients. If you are currently experiencing back pain, be sure to call our office to schedule an appointment with Dr. Oblander. 406-652-3553
As summer turns to fall, lots of people (children and adults alike) will be spending more time inside and in closer proximity to one-another. Washing your hands is something simple we can all do to keep our schools, workplaces and homes just a little bit healthier. In fact, it’s actually been identified by the US Centers for Disease Control and Prevention (CDC) as the single most effective way to prevent the spread of communicable diseases.
But researchers at Michigan State University recently found that only about 1 person in 20 actually washes his or her hands properly in even the most obvious hand washing scenario—after using a public restroom. According to a summary by writer Lindsay Abrams of the Atlantic:
“Of 3,749 people observed leaving the bathrooms, 66.9 percent used soap, while 10.3 percent didn’t wash their hands at all. The other 23 percent of people stopped at wetting their hands, in what the researchers, for some reason, call “attempted washing” (as if maybe those people just weren’t sure how to follow through). Although the researchers generously counted the combined time spent washing, rubbing, and rinsing, only 5.3 percent of people spent 15 seconds or longer doing so, thus fulfilling the requirements of proper handwashing. They average time spent was 6 seconds.
Why Hand Washing?
Bacterial and viral infections can be spread when the hands come into contact with infectious respiratory secretions and carry them elsewhere. This happens most often as a result of someone coughing, sneezing, shaking hands, or touching an object that has been in the proximity of a sick person and then touching the face—particularly the nose, mouth or eyes. This is one of the primary ways of transmitting the virus that causes the common cold.
Washing your hands after using the toilet or changing a diaper is of utmost importance, as the ingestion of even the smallest amount of fecal matter can cause serious illness from deadly pathogens such as E. coli, salmonella, giardiasis and hepatitis A, among others. You should also be particularly careful about washing your hands after touching garbage, handling animals or animal waste, visiting or caring for an ill person, or if your hands show visible dirt.
Those who handle food should routinely wash their hands, not only after using the toilet, but also after touching raw meat, fish or poultry, since the microbes present on uncooked food can cause gastrointestinal infections ranging from mild to severe or even life-threatening.
Perhaps those with the greatest need to wash their hands on a regular basis are healthcare workers. Because they’re constantly exposed to sick patients and patients with weakened immune systems, and since they frequently come into contact with contaminated surfaces, these professionals have a special responsibility. Before the importance of hand washing was widely understood within the healthcare community, millions of people became sick or died from infections passed along on the hands of their caregivers. During the 19th century, up to 25% of women died in childbirth from childbed fever (puerperal sepsis), a disease subsequently found to be caused by the bacteria Streptococcus pyogenes. After hand washing was introduced as a standard practice in the delivery room, the rate of death dropped to less than 1%.
It All Begins With Hand Awareness
Here are the “4 Principles of Hand Awareness”:
How to Wash Your Hands the Right Way
To wash your hands properly, you need only two things: soap and clean, running water. If these two things are not available, you can use an alcohol-based hand sanitizer that has a minimum 60% alcohol content.
Before washing your hands, remove all rings and other jewelry. Using running water, wet your hands thoroughly, then apply enough soap to work up a nice lather. Keeping your hands out of the water, rub them together, being sure to scrub both the front and backs of your hands, including your wrists, and also washing between the fingers and under the nails. Do this for 20 seconds, then rinse completely under the running water. Be sure to turn off the taps with a paper towel rather than your bare hand. According to the CDC, the whole process should take about as much time as singing “Happy Birthday” twice.
But What About Drying?
The Mayo Clinic recently published its own comprehensive review and analysis of every known hand washing-related study produced since 1970. Interestingly, their researchers found that drying hands was a key part of preventing the spread of bacteria. They also concluded that paper towels are better than blowers for this purpose. Here’s some of their reasoning:
As chiropractic physicians, we have a special interest in helping our patients (and non-patients, for that matter) avoid illness and injury. This means helping them develop healthy lifestyle habits—like regular hand washing—that prevent disease. We also work closely with them in areas like diet, exercise, sleep and stress management. If you’d like to learn more about what we can do to help you stay healthy and live your life to its fullest, please call or visit our office today!
It’s no secret that some jobs are just more physically demanding and more dangerous than others. Some of the most challenging ones are obvious—combat roles in the military, fire and rescue, heavy construction and deep sea fishing are just a few that come to mind. However, when it comes to non-fatal musculoskeletal injuries, the statistics tell a very different story about occupational health and safety and about who’s most likely to get hurt on the job.
Because chiropractic physicians are experts in treating conditions that involve the musculoskeletal and nervous systems (including many common workplace injuries), we have a unique perspective on why they happen, how they can be prevented and the best ways to treat them.
Musculoskeletal Disorders by the Numbers
Let’s start with a long-term trend that’s good news for the nation’s workers but that doesn’t get much media attention. The number of reportable occupational injuries and illnesses has declined steadily across the past decade from 50 cases per 1,000 full-time workers in 2003 to 33 cases in 2013. So progress is clearly being made, even if it doesn’t grab the headlines.
That said, musculoskeletal injuries continue to be among the most common on-the-job injuries, and they can require significant recuperation time. The Bureau of Labor Statistics (BLS) says that musculoskeletal disorders (MSD) “are injuries or illnesses affecting the connective tissues of the body such as muscles, nerves, tendons, joints, cartilage, or spinal disks.”
A very high percentage—about one-third—of 2013 workplace injury and illness cases that required days off from work involved the musculoskeletal system. Plus, workers who sustained musculoskeletal injuries required more time to recover before returning to work—a median of 11 days to recuperate compared with 8 days for all types of workplace injury and illness cases. In 2011:
As we mentioned earlier, though, MSDs are not distributed evenly across all industries and occupations.
So it’s clear from the numbers that the dangerous jobs featured on reality TV shows (think about Deadliest Catch and Ice Road Truckers) aren’t necessarily the ones that result in the most MSD-related visits to the chiropractor or general practitioner.
The Role of Chiropractic Care in Prevention and Treatment
Over the past several years, companies of all sizes have become increasingly interested in occupational health and wellness programs. Chiropractic physicians have a special interest in working with employees and business managers alike to help prevent job-related injuries and to encourage a healthy, productive work environment. If you’d like to learn more, we encourage you to call or visit our office today.
Chiropractic care can be one of the most effective ways to treat musculoskeletal pain and accelerate recovery. Dr. Oblander has the training and experience necessary to successfully diagnose and treat a wide range of workplace injuries, and he’ll be happy to answer any questions you may have! So if you or someone you care about has recently been hurt on the job, please give us a call at 406-652-3553 or stop by either of our Billings chiropractic offices. We have an office located at 3307 Grand Avenue and an office at 410 Wicks Lane in the Heights and we’re here to help!
How long did your last diet or exercise plan last? If you’re like many people, your answer is “not that long.” In fact, one UK survey found that the average length of time a person stays on a nutrition plan is 19 days. A slightly more positive poll found that women tended to quit their diets after five weeks and two days. If these statistics sound distressingly familiar, it might be time to reassess how you approach your own diet plan.
How Do People Stick with Their Diet and Exercise Plans?
If you want to make sure your diet and exercise plan doesn’t become just another statistic, a change in attitude can make all the difference. In order to create a diet plan you can stick with, it’s important to be honest with yourself about what types of changes will fit into your lifestyle. Diet plans with long lists of “bad” foods might help you cut back on calories in the short term, but do you really plan to go the rest of your life without cake? People who stick with their diet plans take a more moderate approach, making small changes that they can live with in the long term.
Exercise plans can be just as difficult to carry out. People who stick with their exercise plans view physical activity as a regular part of life, not something they do only when they have the time, energy, and motivation. Of course, sticking with physical activity is much easier when it’s enjoyable. Rather than slogging it out on the treadmill, try yoga, martial arts, or another exercise program that stimulates your mind as well as your body. And variety helps too!
You Don’t Have to Go It Alone
Whether you’re building a diet plan or an exercise program (or are making changes in both areas), the people around you can make a huge difference in your level of success. If your spouse, children, or friends tend to turn to food in celebration or out of boredom, it’s easy to forget about your diet goals. Getting enough exercise is a lot more difficult if the people around you would rather watch TV than go on a walk.
Fortunately, when it comes to sticking with your diet and exercise plan, the people around you can also be a huge help. Making dietary changes as a family can help everyone involved lose weight and improve their health, while exercising with a friend can make the time go by much more quickly and pleasantly.
Having the support of a chiropractor who really understands the power (and challenges) of making healthy lifestyle changes (think nutrition, exercise, sleep and stress management, for example) is another way to help you meet your goals. The staff here in Billings at Oblander Chiropractic can work with you to make targeted, realistic adjustments that you’ll be able to stick with in the long term. Sticking with a diet and exercise program isn’t always easy, but you might be surprised by just how easy it is to make the changes you’re looking for with the right type of advice and support!
When you work in an office job—even one that’s otherwise rewarding—it’s easy to feel trapped in a day-to-day pattern that doesn’t seem to leave much room for physical exercise or healthy eating. And this is true even though more and more Americans are becoming aware that sitting for long periods of time, often without a break, is hazardous to your health.
The simple truth is that they’re right to be concerned. One study conducted in 2010 indicated that “men who reported more than 23 hours a week of sedentary activity had a 64 percent greater risk of dying from heart disease than those who reported fewer than 11 hours a week of sedentary activity.” And yet the nature of office work is essentially sedentary. So what can you do to change that fact and improve your health? This article lists a number of suggestions that may help.
We hope you will take the opportunity to express your love and appreciation to your family and loved ones today! Expressing love and being grateful is wonderful for your health!