Healthy – Page 4

Have a Cold? Top Ten Tips for Getting Better Faster

November 11, 2016 oblanderchiropractic

The common cold: Even though Americans have over a billion colds per year, there’s nothing “common” about it when you’ve got one. The sneezing, the scratchy throat, the runny nose, the nasal congestion, and the watery eyes can make your life miserable. Even though most colds go away within three to seven days, there are steps you can take to boost your body’s immune system and help get rid of your cold sooner than that. Read on for our “Top 10 Tips” on getting over your cold quickly, consolidated from healthcare experts all over the world.

First, make sure you’ve really got a cold. The symptoms listed above are those of the common cold, which is a disease of the upper respiratory tract caused by a number of different viruses. But if these symptoms are accompanied by more severe ones such as muscle aches, high fever, chills, headache, and fatigue, chances may be that it’s not a cold at all, but the flu instead. This is important to find out, because if you have a serious case of the flu, you may need to see a doctor and take an antiviral medication like Tamiflu, which can shorten the length of the outbreak. However, if you’ve got a cold, not only will the antiviral medication be ineffective, it can even weaken your immune system in the long run.
Don’t “tough it out”—stay at home and get some rest. Going to work will only make your cold last longer, and you can expose all your coworkers to the virus as well. So take a few days off and give your body the rest it needs to recover and heal faster.
Drink lots and lots of liquids, including—yes, really—chicken soup. Your mother’s advice to drink lots of fluids was correct, as it turns out. Research has shown that drinking warm fluids helps to relieve the most common cold symptoms and also loosens sinus secretions that cause a buildup of mucus. Hot tea or broth is a good choice, as is coffee, which has been shown to increase alertness in people with colds. And interestingly enough, the centuries-old prescription to “Have a nice bowl of chicken soup.” is also correct—it has been shown to be more hydrating and thus more beneficial than other liquids.
Gargle with salt water. Gargling with 1/2 teaspoon of salt dissolved in 8 ounces of water can help to relieve your sore or scratchy throat.
Use over-the-counter medications (very selectively) to deal with runny nose and coughs. A pharmacy has reliable saline nose drops or sprays and cough syrups that can help to make these cold symptoms more bearable, although they won’t make the cold go away any faster.
Steam the cold away. If you have access to a steam bath, take one—or many. If you don’t, you can improvise by leaning your head over a bowl of hot water or by taking a long, steamy shower. Inhaling warm, moist air helps to loosen and thin out mucus.
Boost your immune system with supplements. Research has shown that taking zinc supplements during the first couple of days may help shorten the duration of your cold and perhaps reduce its severity. But don’t take zinc on an empty stomach, and don’t use intranasal zinc nose drops or sprays; the FDA has warned that they can permanently impair your sense of smell. Vitamin C can also help to shorten colds, whether in supplement form or in fruits and vegetables. Echinacea, elderberry syrup, and raw honey have also been shown to shorten colds.
Avoid smoke and polluted air. Anything that affects your ability to breathe properly is going to extend your cold.
Don’t reinfect yourself or others. Practice “safe sneezing and coughing” by covering your nose and mouth and carefully discarding any tissues you use. Wash your hands often and consider using hand sanitizers to keep from infecting family, friends, coworkers, and yes, even yourself. If you contracted the cold at work and others there still have their colds, avoid the place for a few days if you can until people get better.

Use over-the-counter pain relievers to reduce inflammation. Used in moderation, aspirin, acetaminophen, ibuprofen, and naproxen can all help relieve minor bodily aches that may accompany your cold, but they also act as anti-inflammatories and can reduce a fever and speed up the healing process.

Natural Approaches to Lowering Blood Pressure

November 3, 2016 oblanderchiropractic

High blood pressure (hypertension) often has no visible symptoms, especially early on. The only way to determine your blood pressure is to have it measured. If you have high blood pressure, lowering it is vitally important to your long-term health and to reducing your risk of cardiovascular disease.

Risk factors for high blood pressure include the following:

Being Overweight—If you are overweight, this will put extra pressure on your artery walls
Inactivity—If you don’t exercise, you increase your risk of high blood pressure
Stress—Increased and prolonged stress can raise blood pressure
Alcohol consumption—Overdoing the drinking of alcoholic beverages can increase the risk
Potassium—If your potassium level is too low, cells tend to compensate with more sodium, which places you at greater risk
Sodium—Too much sodium in your diet leads to fluid retention and higher blood pressure
Age—As you get older, your risk increases
Genetics—Some families have greater risk of high blood pressure than others
Sugar—Excessive sugar intake, especially refined sugar, can lead to diabetes, which is frequently associated with high blood pressure
Inflammation – inflammation can be blamed for a whole host of health complaints and should probably be the first issue addressed. All of the risk factors listed above can be related to or be affected by inflammation. Eating a diet which contains REAL foods and that includes lots of fruits and vegetables is key in helping to reduce inflammation in the body!

While you cannot influence some of these factors (such as genetic disposition and aging), it is possible to manage most of the items on this list.

Exercise is one very effective way to reduce high blood pressure. First of all, it increases your general level of activity. Second, it tends to lower your weight. And third, it helps to reduce stress because of the release of endorphins. Yoga and biofeedback have also been found to be beneficial in reducing stress.

When it comes to diet and blood pressure, bananas can be a useful addition. Bananas are a rich source of potassium and can help normalize the potassium-sodium balance in your cells. Limiting the sodium content of your food is also important. Eliminate refined sugar from your diet. Relying on fruit and natural 100% fruit juices to sweeten your diet can be one of the best things you can do.

Alcohol, like most everything else, should be taken in moderation. If you have too much stress in your life, realize that alcohol is a depressant and cannot help in the long run. Exercise is a much better stress reliever.

A few herbs are believed to contribute to high blood pressure risk:

Asian Ginseng
Licorice
Rosemary essential oil
Ephedra

Calcium and magnesium have been found to improve blood pressure. In particular, they’re associated with improving nerve action, calming nervous tension and reducing jitters.

These substances also help reducing high blood pressure or its risk:

Coenzyme Q10 (CoQ10)
Garlic (may interfere with other medications, so check with your doctor)
Hawthorn (a natural herb with no known interactions with medications)
Fish oil
Folic acid
Cayenne pepper

If you have high blood pressure, be sure to consult with your doctor before following any of the above suggestions. But rest assured that there are natural ways for you to manage your blood pressure without resorting to drugs.

Omega-3 Fatty Acids and Brain Health

November 1, 2016 oblanderchiropractic

Omega-3 fatty acids are polyunsaturated fatty acids that are deemed “essential” because they fall into a category of nutrients that the body needs, but cannot synthesize in sufficient quantities by itself. They must be consumed in our foods or in the form of supplements so the body receives enough omega-3 to meet its needs.

Recent research is indicating that, in addition to the well-known benefits of omega-3 fatty acids for the cardiovascular system and other organs, they’re pretty essential in keeping our brains healthy too. This suggests that they may also play a significant role in our cognitive development and mental health. One of the reasons for this may be the presence in omega-3 fatty acids of docosahexaenoic acid, or DHA. DHA has been identified as an important nutrient responsible for proper brain development and optimal brain function.

Studies have linked omega-3 fatty acids and DHA to improvement of symptoms of depression, bipolar disorder, and schizophrenia, and other studies have found that children with attention deficit/hyperactivity disorder (ADHD) tend to have low levels of omega-3 fatty acids. A number of recent studies have found that reduced intake of omega-3 fatty acids is strongly associated with cognitive decline and dementia, including Alzheimer’s disease. Scientists in these studies have hypothesized that omega-3 fatty acids and DHA provide a kind of protective barrier against Alzheimer’s.

In a more recent study published in the Journal of Neuroscience in February 2014, researchers found that DHA may even be a major factor in how our brains are created in the first place. In the study, monkeys fed a lifelong diet high in omega-3 fatty acids and DHA were found to have brains with highly connected and well-organized neural networks, similar to those of humans. At the same time, monkeys raised on a lifelong diet low in omega-3/DHA had much more limited brain networking.

A study published in the journal Neurology in January 2014 also found links between omega-3 fatty acids and brain volumes in humans. In the study, more than 1000 post-menopausal women had blood samples drawn and MRI scans taken at the start of the study, and then 8 years later. The data indicated that overall brain size was smaller in women in the lowest quartile of omega-3 levels, compared to women in the highest quartile. It also indicated that the hippocampus—the area of the brain in charge of cognitive function—was significantly smaller in the brains of the women in the lowest omega-3 level quartile. As one of the researchers phrased it, “…when we look at the whole picture, omega-3 fatty acids are a major component of brain tissue and they are metabolized to anti-inflammatory compounds that could reduce brain cell death. We can certainly make a good story to support the idea that omega-3 fatty acids are good for the brain.”

So if you’re concerned about keeping your brain as healthy as possible and preventing its decline as you age, adding more omega-3 fatty acids to your diet may be part of the answer!

What to Look For When Buying Nutritional Supplements

October 25, 2016 oblanderchiropractic

pills There are quite literally hundreds of different brands of nutritional supplements (also called dietary supplements) on the market today, and it’s difficult for the average consumer to tell the difference between one and another. Each manufacturer claims that its products are supportive of your health, but how can you really determine if a nutritional supplement is safe and effective? Then there’s the price tag. Brands vary considerably in cost—one multivitamin may cost 20 cents per day, whereas another can cost a whopping $7.50! How can you decide whether it’s worth it? Our goal is to provide you with some practical advice—basic facts combined with a few do’s and don’ts—that you can use to be a more educated consumer if you decide to buy nutritional supplements.

Just because a nutritional supplement is “natural” does NOT necessarily mean it is safe. There are plenty of products that can be dangerous if you suffer from certain health conditions, use them along with certain other foods, medicines or supplements, or take them incorrectly. Even if you avoid interactions and take a supplement correctly, it is still possible for your body to have a negative reaction to a supplement. If this happens, stop taking the supplement immediately and see your doctor.

The FDA regulates dietary supplements very lightly. A supplement manufacturer does not need FDA approval to put its products on the market, but the FDA is responsible for monitoring the products’ safety, removing them only if they have caused problems. However, the FDA does require that manufacturers follow “good manufacturing practices” for processing and that they meet quality standards. This includes ensuring that the supplement contains the stated amount of ingredients and that it is free from contamination from things such as pesticides and heavy metals.

One thing to look for in a nutritional supplement is the “USP Verified” seal of approval. This is given to products that meet the stringent requirements for quality, purity and potency as established by the non-profit group U.S. Pharmacopeia.

The form in which you take your dietary supplements may also make a difference. Tablets tend to contain more fillers and binders than capsules because the powder they are made from must stick together in a regular mass. They may also be coated to keep it from falling apart and to make swallowing easier. They may also have added coloring and flavoring to make them more palatable. All else equal, it usually makes sense to avoid these. Capsules or gel caps are more likely to be free from excess fillers and binders. But if you are vegetarian or vegan, be sure to read the label to ensure the capsules are not derived from animal sources (cellulose is the most common vegan-friendly form of capsule).

Always read the product’s label thoroughly to see exactly what each supplement contains. While buying the most expensive supplement obviously won’t guarantee its quality or effectiveness, it is often true that you get what you pay for. Cheap supplements are frequently made from inferior ingredients or those that cost less to manufacture, and are often less readily absorbed by the body. Who wants to pay for supplements only to have them flushed down the toilet? A high-quality supplement will be more bioavailable, which is what you’re taking it for in the first place!

As with most other products, it usually pays to do a little homework before choosing a manufacturer and buying a supplement. Above all, you’ll want a manufacturer who has a good reputation and stands behind its products. Good companies will stress their excellent quality control and will be happy to provide you with independent evaluations of their products. Many chiropractors have specialized training and experience related to nutrition, and can help you decide which dietary supplements might be right for you.

Want Your Kids to Be Active? Here Is Why YOU Should Be their Lifestyle Role Model

October 20, 2016 oblanderchiropractic

It’s not news—obesity is a growing national epidemic among young people. The Centers for Disease Control and Prevention (CDC) estimate that obesity in children has doubled in the last 30 years and quadrupled in adolescents. Nearly 20% of children 6-11 years old are obese as are almost 23% of teenagers. This places them at increased risk of developing cardiovascular disease, diabetes, bone and joint problems, sleep apnea, type 2 diabetes, stroke, several types of cancer, and osteoarthritis. Finally—and even more concerning—studies have shown that people who are obese as children tend to be obese as adults.

What’s happening here? In large part, it comes down to our lifestyle choices. Record numbers of both adults and children are succumbing to the temptations of TV, computers, and video games, and many of us simply don’t get the exercise our bodies need to stay healthy.

Naturally, parents who read statistics like these may be—and should be—concerned about their kids. More and more often, they ask themselves questions like “What can we do to help our kids be more active and physically fit?” One answer to this question is pretty simple: To get your kids to be more active, engage in more active pursuits with them. One of the keys to getting children to exercise more is to have them see their parents exercise more. That’s the finding from a new study published in the journal Pediatrics

In the study, researchers at the University of Cambridge School of Clinical Medicine in England fitted 554 mother-child pairs with equipment to measure how much exercise they were getting when they were together as well as when they were apart. Accelerometers tracked their exercise levels, and GPS devices measured how close they were to each other. Over the course of seven days, the findings were clear – the more physical activity the mother was engaged in while with the child, the more active the child was during the rest of the day. In fact, for every minute of moderate-to-vigorous activity the mother got, the child was likely to get ten percent more of the same activity. Conversely, for every minute the mother was sedentary, the child was 0.18 minutes more sedentary. Both of these effects were more pronounced in girls than in boys.

These findings seem to indicate that parents can be effective role models for their children by getting more active exercise themselves. But specialists emphasize that parents don’t have to drop their other priorities to do this. Physical therapist Teresa Beckman suggests, “Incorporate small changes into your daily life. For example, rather than playing a board game together, go outside and play hopscotch. Or if you’re planning a trip to your local playground, try walking instead of driving.”

Other suggestions for becoming more active with your children include playing more sports with them, walking more with them (if you take the bus, get off one or two stops early and walk the rest of the way), riding bikes together, and even playing Frisbee. Dancing is good exercise, so you can encourage your kids to take lessons in various forms of dance and then set a good example for them by attending the classes yourself. You can join exercise classes together, schedule regular pre-dinner walks or runs, or just play family games of basketball or soccer.

You are your child’s most important role model when it comes to teaching them about the importance of exercise. And exercising together is just as good for you as it is for them. So switch off that TV or computer and go out to play! You’ll both be doing something good for your health and having fun at the same time!

How to Turn Raking Leaves into a Healthy Workout

October 18, 2016 oblanderchiropractic

rake-in-leaves-200-300 One of the most effective ways to get and keep getting physical exercise is to make it an enjoyable job. While raking leaves may not be at the top of your list of fun tasks, that attitude can change with a few tips. Fall is here, and for many people, that means lots of leaves in the yard. They aren’t going to rake themselves—so why not make this seemingly dull chore into a fun, healthy workout? Here are a few tips that can make raking leaves into a workout you can be proud of.

Chart Your Fitness Progress. “Raking leaves is considered moderate physical activity, similar to a brisk walk”, according to Barbara Ainsworth, an exercise epidemiologist at San Diego State University. “It helps build upper-body strength, as well as core strength. As you’re raking, your core (or trunk) is working to stabilize your body while your arms are moving, says Ainsworth. A 135-pound person could burn about 240 calories raking leaves for an hour.” Keep track of your workout time so you can be proud of how many calories you’ve burned—not to mention how many bags of leaves you raked.
Enjoy the Outdoors. Autumn is a wonderful time to exercise outdoors—the air is crisp, the leaves are turning lovely colors, and the smell of chimney smoke can be almost intoxicating. Take the time to enjoy your surroundings by noticing the movements of birds, squirrels, and other animals gathering food for the winter. Enjoying nature can be extremely beneficial for your mental health as well as your physical health, so give it a shot—you may end up loving it.
Listen to Music. Bring a radio, CD player, or digital music player and listen to some of your favorite music. For a more rigorous workout, chose fast-paced music with a beat you can rake to. After a while, if you really get into the music, it won’t even feel like exercise—and don’t forget that endorphin rush. Try doing 20 minutes of moderate raking, then take a break and drink some water. Then continue raking. If you feel your enthusiasm start to flag, try switching the song—sometimes that’s all you need to boost your workout.
Take Before and After Pictures. Studies suggest that it is very mentally beneficial to see the product of work you’ve done with your own hands, so why not take before and after pictures of your yard to remind you of the good work you’ve done? It may inspire you to rake your lawn regularly—at least until winter comes along.

Food as Medicine: Close-Up on Ginger

October 14, 2016 oblanderchiropractic

Hippocrates gave good advice when he said “Let food be your medicine and medicine be your food.” What we eat has a major effect on our health and well-being. One of the healthiest foods is ginger, which has been recognized for certain healing properties since ancient times. Ginger has been used in traditional Chinese medicine for over 2000 years.

The Romans discovered ginger in India and imported it to Europe, where it was used not only as medicine, but in cooking as well. Candied ginger was particularly popular (and remains so today). Ginger was so valuable during the Middle Ages that a pound of it would cost the equivalent of one sheep.

Traditionally, ginger has been used to treat all manner of digestive upset, such as nausea and diarrhea, motion sickness and morning sickness (which is why pregnant women and those with stomach aches are advised to sip ginger ale). In addition to improving circulation and reducing arthritis and muscle pain, there is also evidence in the literature suggesting that ginger may be helpful in addressing a number of other health issues, including the following:

Colon and ovarian cancer – As a powerful anti-inflammatory, a study performed by researchers at the University of Michigan medical school found that ginger reduced inflammatory markers in the colon, which are a precursor to colon cancer. In addition, when ovarian cancer cells were exposed to ginger they either committed suicide or devoured themselves. Ginger also helps keep cancer cells from becoming resistant to cancer treatment and reduces chemotherapy associated nausea by up to 40% when taken with anti-vomiting medication.

High blood pressure – Thai researchers from Chiang Mai University found ginger extract to be more effective than medication in reducing hypertension in laboratory rats.

Asthma – When purified elements of ginger were used in conjunction with the asthma medication isoproterenol, the airway smooth muscle that contracts during an asthma attack relaxed far more than when the isoproterenol alone was used. Ginger seems to have a synergistic effect on this anti-asthma medication.

Muscle pain – Taking a daily ginger supplement can reduce muscle pain caused by exercise by up to 25%, according to researchers at the University of Georgia. And over 80% of women who have painful menstrual periods can benefit from ginger supplements as well, if taken during the first three days of their period.

Migraine headache – The results of an Iranian study published in the journal Phytotherapy Research found that ginger powder is as effective as the medication sumatriptan, which is commonly used to treat migraine pain.

Liver damage caused by acetaminophen – It is commonly known that taking large amounts of Tylenol (acetaminophen) or taking it for an extended period can cause liver damage. But researchers have found that pre-treatments with ginger or taking ginger along with acetaminophen can reduce the incidence of liver damage.

Always speak with your doctor before taking ginger, since it can interact with other medications (particularly blood thinners). But including more ginger in your diet can be a great natural way of keeping healthy while adding flavor to your meals.

Kids and Weight Training: How Young is Too Young?

October 6, 2016 oblanderchiropractic

Weight training has a number of benefits for adults, including increased bone density, muscle strength, and physical work capacity, but can it have the same benefits for kids? Most health and fitness experts say “Absolutely, yes!” However, there are a few important caveats. Strength training for kids can be very beneficial, but certain limitations should be kept in mind.

Weight Training vs. Power Lifting or Bodybuilding

Kids can increase their strength, stamina, coordination and overall health through supervised strength training. By “strength training”, we mean exercises that use controlled movements with proper technique and light resistance to build strength. This should not be confused with powerlifting or bodybuilding, which focus on lifting progressively heavier weights or using weights to “sculp” musculature. When kids lift heavy weights, it places too much strain on their still-developing muscles and joints, and puts them at high risk of injury. Children should stay away from heavy free weights until they hit puberty. Instead, they should focus on strength training with body weight exercises and resistance tubing.

How Young is Too Young for Weight Training?

There is no magical age at which a child is ready for weight training. Instead, it depends on each child’s ability to follow directions and practice enough to achieve proper form. This can happen as early as seven or eight in some kids, but not in all. If your child seems content just running and playing, games like tag and tug of war can be a fun way to build strength and endurance. However, if your child shows an interest in using strength training to grow stronger, and you believe they are mature enough to practice good technique, it can be safe and even beneficial to start an age-appropriate weight training program.

Safe Weight Training for Kids

If your child has a history of medical problems, it is wise to check in with their doctor before starting a program. When you get the okay, take some time to talk with a coach or personal trainer who has some experience in strength training for children to learn which techniques to use and which to avoid. When you and your child are ready to start training, start with body weight exercises and resistance bands. Focus on the importance of proper form rather than working with heavier weights. Be prepared to stick with your child throughout his or her training: supervision helps prevent injuries.

Strength training can help children become better at sports, maintain a healthy weight, and feel good about themselves. When done in the proper manner, it can be a safe and fun activity. If you and your child are interested in starting a weight training program, consider talking with a chiropractor beforehand. Your chiropractor can help you better understand how this sort of training will impact your child’s musculoskeletal growth and development, as well as advise you on the best ways to keep your child safe and injury-free while training. With the right perspective and support, weight training can be a beneficial and fun activity for just about any child!

Benefits of Copper

August 6, 2016 oblanderchiropractic

Like some of the other essential dietary minerals, copper is needed only in trace amounts for your body to function properly. Nevertheless, copper is vital to many of the body’s functions, so it is important to ensure that you are not copper deficient (which is actually quite rare). Since the human body cannot synthesize copper on its own, it must be absorbed by the body from the food we eat.

Copper combines with protein to produce enzymes that spur a wide range of bodily functions. It plays a key role in energy production, supports the brain and central nervous system, and helps in the creation and metabolism of neurotransmitters. It also is important in the formation of connective tissue (including that of the heart and blood vessels) and plays a part in bone formation. It is necessary for proper iron metabolism and the healthy formation of red blood cells. It is also responsible for the production of melanin, the pigment that gives color to the skin, eyes and hair. Copper acts as an antioxidant and is important for a healthy immune system.

As mentioned earlier, copper deficiency is relatively uncommon. However, some people are more prone to a deficiency than others. This includes those who have cystic fibrosis, severely restricted diets, or problems with absorption through the gut (such as individuals with celiac disease). Infants and the elderly are also more prone to copper deficiency. Infants may be more at risk they have been fed only cow’s milk formula (cow’s milk is very low in copper).

The recommended daily intake of copper is as follows:

Infants, birth to 6 months: 200 mcg/day

Infants, 7 – 12 months: 220 mcg/day

Children, 1 – 3 years: 340 mcg/day

Children, 4 – 8 years: 440 mcg/day

Children, 9 – 13 years: 700 mcg/day

Adolescents, 14 – 18 years: 890 mcg/day

Adults, 19 years and older: 900 mcg/day

Pregnant women: 1,000 mcg/day

Breastfeeding women: 1,300 mcg/day

Being deficient in copper can contribute to anemia and osteoporosis as well as a variety of other health problems. However, having too much copper in your system can actually be toxic. Signs of copper toxicity include nausea, vomiting, diarrhea and abdominal pain that can eventually lead to kidney and liver failure, coma and death. Taking high amounts of zinc can lower copper levels that have become too high.

Children should get the copper they need from their diet rather than from supplements. Adults who are considering taking a copper supplement should consult with their doctor before doing so, since it is important not to get too much copper, and it must have a proper balance with zinc. Foods rich in copper include liver, nuts (particularly cashews, almonds and Brazil nuts), seeds, legumes, clams and oysters.

Modern Treatment for Back Pain: Beyond Bed Rest, Pain Pills and Surgery

June 16, 2016 oblanderchiropractic

chiro_counseling-whiteboard-200-300 According to the National Institutes of Health and Dr. Michael S. Wilkes of the Western Journal of Medicine, “Despite a plethora of research intended to guide physicians in their management of back pain, physicians still hold strong non-evidence based beliefs dating back to the 19th century.” What beliefs is Dr. Wilkes referring to? He’s talking about the long-held conventional wisdom that says bed rest is one of the best ways to treat back pain.

And it turns out that physicians aren’t the only ones who hold “strong non-evidence based beliefs” about how back pain should be treated. One study, according to the Daily Mail, found that 35% of people thought bed rest is the best way to handle such aches and pains. The study included 1,000 people from 25–65 years of age.

So why are many doctors so quick to prescribe bed rest? And why are so many patients inclined to comply? Simple—pain avoidance. Certainly our minds are part of the feedback loop in any therapy, especially where intense pain is involved. Dr. Michael Vagg, Clinical Senior Lecturer at Deakin University School of Medicine has pointed out that the mind’s expectation of pain “can itself cause protective movements to persist for longer than necessary.” Thus, the tendency to use bed rest as a solution.

The Evidence Against Bed Rest

For most types of back pain, there is powerful evidence that extended bed rest does not help. One study showed that when comparing routine care, bed rest and exercise, bed rest seemed to result in greater intensity of pain, greater disability and more work days lost. Exercise had the most favorable outcome. According to Wilkes, “14 of 18 controlled studies do report that active exercise can improve outcomes.”

Short-term bed rest can be helpful to reduce painful muscle spasms when such spasms are an attempt for the body to limit movement in an injured part of the body. However, bed rest restricts the spine’s motion and, unlike other body parts, spines require motion in order to get nutrients to stay healthy. Restricted movement can result in lost strength and can make it harder for the spine to recover. When the patient is experiencing their most acute back pain, they may need to temporarily change their routine, but the majority of such patients should minimize bed rest and return to their normal routine as soon as possible. Exercise can help produce better results and quicken the healing process.

Part of a Broader Pattern

Unfortunately, the outdated (and ill-advised) bed rest recommendation is part of a broader pattern that some healthcare observers believe they see in the treatment of back pain. Dr. Bruce Landon, a professor of health care policy at Harvard Medical School, and a team of researchers have found that many medical doctors ignore expert clinical guidelines when it comes to treating back pain. And the results aren’t limited to inappropriate guidance about bed rest. They include unnecessary medical imaging, needless exposure to addictive painkillers and surgeries that are often risky, expensive and ultimately ineffective.

Interestingly, a study published in the September 2014 edition of the Journal of the Canadian Chiropractic Association found that chiropractors, physical therapists and medical doctors have very different rates of adherence to current evidence-based practice guidelines as they relate to treating nonspecific back pain. Their analysis found that medical doctors follow such guidelines only 52% of the time, compared with 62% for physical therapists and 73% for chiropractic physicians.

Whether you’re suffering from acute or chronic back pain, it’s important to seek out the best evidence-based treatment you can find. Chiropractors are experts in diagnosing and treating health conditions that affect the musculoskeletal and nervous systems, especially those that involve the back and the neck. Chiropractic treatment has been shown in studies to be both safe and effective. Plus, chiropractic patients have consistently reported high levels of satisfaction with the results as well as the experience.

If you or someone you care about is suffering from back pain, there’s help available. Remember—you have options! We encourage you to call or visit our office today!

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