The Last Man Standing

By Dr. Dave Edenfield

Anyone who has ever suffered through the debilitating pain of a lower back injury understands the importance of maintaining a healthy back.  The problem is that automobile accidents and unexpected falls are not the only way in which to injure your lower back.  Sad to say it but the biggest cause of back injury has to do with an occupational hazard that is all too common: Sitting. 

Many of us work in offices or from home where our nine-to-five jobs require us to sit for eight or more hours at a time.  Especially if your business consists of working at a desk for most of the day, this can cause a great deal of strain on your lower back. The human body was never designed for extended sitting.  It was designed for bipedal motion required to hunt and gather food and flee from predators.  It was not created for being a couch potato. 

Worse still is the fact that many people go straight home after sitting for eight hours only to resume the position in front of a TV for another four hours.  It’s a wonder most people can walk at all.  The spine has a hard time dealing with the unnatural position that being seated creates.  Other than the added pressure to your disks and strain to e muscles created by forcibly bending your back when you sit, the electrical activity in your muscles also slows substantially.  What this leads to is a reduction in the muscles ability to burn fat and process blood sugar.  Over time this will affect your body’s ability to do simple things like walk and climb stairs. 

Because of these factors, sitting for long periods of time can lead to weight gain and bone loss, neither of which is going to help your back.  According to a report by the Surgeon General, up to one percent of bone mass can occur by sitting for as little as six hours per day. 

Adults can benefit from exercise as well. Studies show that spine loading exercise (e.g., rowing, upper-body lifting) increases bone density by 2% to 3%; use of a weighted vest combined with impact exercise increases hip BMD by 2% to 3% and also improves lower body strength, balance, and power; controlled impact exercises such as jumping increase hip BMD by 3%; and step aerobics and jumping increase spine and hip BMD by 1% to 2%. In some cases, these benefits can accrue with as little as 5 to 10 minutes of exercise, 5 days a week. That said, adults must continue exercising if they want to maintain these benefits. Studies show that adults lose 1% to 3% of bone mass within three to six months of ending an exercise regimen. As Dr. Snow noted, “if adults don’t use it (bone mass), they lose it.” http://www.ncbi.nlm.nih.gov/books/NBK44683/

These Boots Were Made for Walking

When it comes to exercise, you don’t have to enroll in a gm.  Actually one of the best exercises for spine health is walking.  The spine is naturally designed for walking. This is where it is at its best. Simply going for a walk every day in the morning or after work can have tremendous benefits for your back.  Plus it can pay BIG dividends for your heart and weight as well.  This is one of the reasons that dog owners have fewer back issues.  They are forced to walk their pets several times each day.  As a result not only does Fido get a chance to answer nature’s call, but his or her owner also gets a chance to stretch their legs as well.

Speaking of stretching, another important factor in maintaining a healthy back is to stretch every day.  While some people are into Yoga and Tai Chi, both of which are excellent stretching routines, simple stretching of the calves, backs of the thighs and front of the legs can help to keep the back strong and flexible.  Stretching also helps your muscles avoid the shock of stressful activity.  (This is the main reason that athletes stretch before they engage in sports.)

 While chiropractic care can help you recover from back injuries, the best way to avoid going to the doctor’s office is the make subtle changes in your lifestyle that will help you keep your back happy and healthy.  This way when those around you succumb to the stresses of modern life, you can be the last man (or woman) standing.

Dr. Dave Edenfield  and Dr. Steven Warfield are part of the team of doctors and therapists at http://chiropractic-jacksonville-fl.com and http://endyourpain.org who are dedicated to helping you and your family lead  healthier, happier and pain-free lives. 

Weed 'Em and Reap

How to Keep Spring Cleaning from Giving You an Aching Back

By Dr. Dave Edenfield

Spring is in the air.  With it come thoughts of gardening to many Floridians.  Unlike those in more northern climes who have spent the winter shoveling snow, for the most part we in Jacksonville have had a bit of a hiatus these past few months.  While this gives us reasons to gloat, what it can also do is set us up for undue physical stress once we start wheeling out lawn mowers, edgers, rakes and blowers.  My advice to those who have a green thumb is to take a bit of advice from their friendly neighborhood chiropractor.  Don’t let the growing season wind up planting you firmly in my office.

Here are a few things to do before, during and after yard work:

1.           Start off with a good stretch.  Yard work taxes virtually every muscle and sinew in your body.  Just like any athlete, before you get off the bench and get into the game, you need to limber up.  Ten minutes or so of stretching can save you days of aches and pains afterwards.
2.       Stay hydrated – I know this sounds elementary, but most people do not drink enough fluid when working outdoors.  Carrying a little bottle of water around is okay if you only plan on doing a little pruning.  If you intend on really getting a jump on your garden by spending several hours in the yard, think pitcher.  Not only will this help you avoid dehydration, but it will also help your system flush the acids that your muscles create when they are worked hard. 
3.          Lift with the legs as opposed to the back.  Whether you are planting a shrub, toting a bag of leaf litter or pulling weeds, most people make the mistake of using their backs as opposed to their legs when lifting.  Instead of leaning over when you need to heft a heavy load, get up close and personal and then lift straight up by bending your knees and keeping your back straight.
4.          Pace yourself – Instead of doing a marathon session in your yard, break the tasks down into a number of sessions and take breaks of at least twenty minutes between each session.  Better still, schedule the project over several days.  The weeds aren’t going anywhere and neither are you if you cripple yourself on your first go at yard work. 
5.         Wear shoes as opposed to flip flops.  Many garden implements could double as lethal
   
   weapons. Even something as innocuous as a shovel or rake can tear up your toes if it is dropped on them.  Not to mention the kind of damage a stick or a stone coughed up by a lawn mower or string trimmer can cause. 
6.         Whenever you have a choice between bending or kneeling, choose the latter. Buy either a set of knee pads or a cushion to kneel upon whenever you are weeding.  Or sit on an overturned bucket.  Your knees will thank you.
7.         Soreness is a common after effect of yard work.  It only becomes problematic if it fails to abate after 24-48 hours.  If you not only feel sore but experience any of the following symptoms, consult your doctor right away: Shortness of breath, dizziness, cold sweats, chest pain, pounding headache or muscle spasms.

The joys of the season of renewal should be a time to enjoy all the simple pleasures that come with more daylight, warmer weather, and balmy breezes.  Don’t let your zeal to embrace the rights of spring derail your health before you even get started.  Take the time to plan your activities and acknowledge the stresses that come with exerting yourself in the great outdoors.  Then all you’ll really have to deal with this spring are your allergies.

Dr. Dave Edenfield  and Dr. Steven Warfield are part of the team of doctors and therapists at http://chiropractic-jacksonville-fl.com and http://endyourpain.org who are dedicated to helping you and your family lead  healthier, happier and pain-free lives.  

The Woes of a Winter Wonderland

by Dr. Dave Edenfield

While NE Florida dodged a bullet this time when it comes to winter’s worst, this doesn’t mean that area residents will get off Scott free when it comes to dealing with aches and pains brought on by the cold.  (Aren’t you glad you don’t live in Atlanta?) Maybe we in Jacksonville don’t have to worry about shoveling snow (and all the back strain that goes along with it), but when the temperature turns chillier many Floridians begin to feel winter’s icy grip playing up and down their spine.  The reason that back pain is more acute during this time of year is due to the fact that cold weather brings on tension that acts as a catalyst for back and neck issues.  Another factor has to do with the fact that when the weather is cold, most people cut back on many of the physical activities that they normally perform in warmer climes.

As a rule, the less exercise you do the tighter your back becomes regardless of the temperature.  This can set up a vicious cycle, especially for people who tend to lead a more sedentary lifestyle.  Office workers in particular feel the brunt of the season since the very act of sitting in front of a computer can cause the back to tense up even in the warmer months.  One of the remedies I recommend to those who work at a desk is to get up and do some stretches every hour or so.  If you are more of an outdoors type and find the weather a bit too cool for comfort, take a drive to the mall and walk around it a couple of times. Particularly in the winter, any exercise is better than no exercise. (Playing a video game on Xbox does not count.)

Winter Weight Gain

Worst of all is the fact that winter sets in just after the Christmas holidays, when people tend to overindulge in food and sweets.  The problem with the calories consumed during the holidays is that a new year’s resolution alone is not enough to make them melt away.  If we don’t make an effort to work them off they will only accumulate over time.  When you consider the fact that according to the CDC 65% of adults and 18% of children in the US are considered overweight, the combination of overeating and inactivity during the depths of winter can combine into a perfect storm that can take their toll on the back.

If you do feel that you need to lose weight, do not rely on fad diets that can prove ineffective or even dangerous since they tend to adversely affect blood chemistry.  Everything from mood swings to decreased immune response can be caused by diets that urge people to shun certain types of food.  Besides, restricting food intake without adding exercise (and dietary supplements) also tends to disrupt the metabolism.  This is one of the reasons that most diets are doomed to failure, since it is much easier to put the pounds back on once the diet has ceased.  That doesn’t mean that dieting can’t help you shed some weight.  You just want to make sure it isn’t going to do you more harm than good.  (If you are considering going on a diet, especially if you are diabetic or are taking cholesterol or heart medication, consult your chiropractor first.)

Posture can also take a big hit during the winter months since most people tend to hunch their shoulders to ward off the cold.   Footwear such as boots while stylish is another factor that can add to the state of imbalance imparted to your spine brought about by the falling temperatures.  Many people also tend to pack more items into purses, briefcases and shoulder bags during the winter months, much like a bear preparing for winter hibernation.  The difference is that a bear once hibernated will not eat until it wakes up in the spring.

When it comes to beating back the woes of a winter wonderland, the enemy isn’t simply the cold, it is dealing with a profound lack of inertia.  So my advice is to my fellow Floridians is to keep moving and thank your lucky stars you don’t live in Chicago, home of the Bears.

Tips to Prevent Winter Back Woes
• Maintain a healthy diet and weight.
• Remain active during the winter months
• Warm up or stretch before exercising or after remaining seated for prolonged periods.
• Strive to maintain proper posture.
• Wear comfortable, low-heeled shoes.

Dr. Dave Edenfield  and Dr. Steven Warfield are part of the team of doctors and therapists at http://chiropractor-jacksonville-fl.com and http://endyourpain.orgwho are dedicated to helping you and your family lead  healthier, happier and pain-free lives.