Sleep Ergonomics

"Sleep ergonomics" refers to our postures and positions during sleep. They either help us rest in safe mechanical positions for joints or they stress joints to the point that we wake up with more aches and pains than we fell asleep with. Sleeping position matters. Poor-quality sleep is proven to negatively affect overall health.

Sleeping Positions to Reduce Back Pain

It is possible and desirable to take strain off your back by making simple changes in sleeping posture. The healthiest sleeping position is on your side. If that's how you sleep, draw your legs up slightly toward your chest and put a pillow between your legs. Some people even use a full-length body pillow to help maintain balance. Try not to put weight on your arms. This causes circulatory problems and a related pins-and needles sensation. Instead, try crossing them in a braced position. If you sleep on your back, it is best to place a pillow under your knees to help maintain the normal lowerback curvature. You might try placing a small rolled towel under the small of the back for more support. Be aware that sleeping on your stomach is generally bad for your back. In this position, the cervical spine undergoes considerable strain, which can cause nerve compression, muscular imbalance and muscle pain. If you can't sleep any other way, reduce the strain on your back by placing a pillow under your pelvis and lower abdomen. Also place a pillow under your head if it doesn't cause back strain. Otherwise, try sleeping without a head pillow.

Sleeping Babies

Parents sleep better when babies sleep well. The experts recommend against bed-sharing as it can increase the infant's risk of Sudden Infant Death Syndrome (SIDS). The most important measure you can take to help protect your infant from SIDS is this: Place your baby on his or her back to sleep in the crib. The prevalence of SIDS has decreased, due in part to educational campaigns. However, SIDS remains the leading cause of death for infants in the first year of life in developed countries.1 At highest risk are babies who are suddenly switched to stomach sleeping after getting used to sleeping on their backs.

Mattresses and Pillows

Your mattress and pillow should support your body in its natural position, allowing it to rest and recover from the day's activities. The best mattresses are designed to conform to the spine's natural curves and keep the spine in alignment. Some sleep experts recommend supportive memory-foam mattresses for this purpose. A recent study investigated how spine support affects sleep in healthy subjects. It found that the relationship between bedding and sleep quality is affected by individual physical features, dimensions, and sleep posture.2In particular, results indicated that a sagging sleep system negatively affects sleep quality. Maintain your mattress. Remember to turn your mattress over every few months. If possible, replace the mattress after five to seven years of regular use. If you feel springs or bumps beneath the surface when you're lying on the bed, or you and your partner unintentioanlly roll toward the middle of the bed, it's time to go shopping for a new mattress. A wornout mattress can reduce the quality of sleep and make back problems worse. You may also find that the mattress is to blame for insomnia if you notice yourself sleeping better in another bed—in a hotel, for example. Pillows matter. An ergonomic pillow is designed to accommodate the user's sleeping position and to minimize any associated tension that may result from prolonged time spent in one position. Ergonomic pillows are shaped differently from regular pillows. They are often made of foam or similar form-retaining material that offers greater support. Most ergonomic pillows are used for sleep, although some are used for lower back support while sitting. They vary in size from small neck pillows used for long car trips or flights to very large full-body pillows meant to cradle the entire body during sleep. A healthful pillow is designed to keep the spine in natural alignment, which minimizes stress on the body. Most people do not maintain neutral positions while they sleep. This creates tension at problem spots like the neck and the lower back, resulting in pain in either or both of these areas. An ergonomic pillow can often correct such problems. A pillow of the wrong size can cause or aggravate neck and shoulder problems. When you sleep on your side, the pillow should fill the space between the head and mattress so that the cervical spine is in line with, and an extension of, the spine. The pillow should support the head, neck and shoulders and adapt to the contours of these areas. This will optimize your sleeping position throughout the night. A pillow also should be hypo-allergenic.

Sleeping Positions When Pregnant

Pregnant women should avoid sleeping on their backs as this can lead to backaches, as well as problems with breathing, the digestive system, hemorrhoids, low blood pressure, and a decrease in circulation to the heart and baby.3 This is a result of the abdomen resting on the intestines and major blood vessels (e.g., the aorta and vena cava). Pregnant women also should avoid sleeping on the stomach, especially when further along in pregnancy, because of physical changes to the abdomen. Several ergonomic products are designed to help pregnant women sleep more comfortably. For example, a cradle sleeping pillow is engineered to help pregnant women relax and get comfortable enough to fall asleep. These pillows are made of various densities and heights and provide extra support to the shoulders, neck, and arms. A sleeping bean is a full-length pillow designed to help a pregnant woman sleep on her side with adequate support.

References:

1. 1. Mayo Foundation for Medical Education and Research.
2. 2.Verhaert et al. Ergonomics in bed design: theeffect of spinal alignment on sleep parameters. Ergonomics. 2011 54(2):169-78.
3. 3. www.pregnancy.org/article/sleeping-positionsduring-pregnancy.>

Lori Burkhart, Writer

This patient information page is a public service of the Journal of the American Chiropractic Association. The information and recommendations appearing on this page are appropriate in most instances, but they are not a substitute for a diagnosis by a specialist. For specific information concerning your health condition, consult your doctor of chiropractic.

Build a Natural Defense Against Cold and Flu This Winter

With cold weather knocking on the door, many are concerned about falling victim to colds and flu. Flu vaccine—the most effective way to prevent the flu, according to the Centers for Disease Control and Prevention—remains a controversial subject. First, most flu vaccines still contain thimerosal, a mercury-based preservative. Second, because of the unpredictability of upcoming flu strains, the available vaccine often doesn't match the strain of flu that hits the population.

But even if the vaccine corresponds with the circulating flu strain, it is not that effective. A recent study found that the overall effectiveness of vaccines against flu-like illness in the elderly was 23 percent when vaccine matching was good, and "not significantly different from no vaccination when matching was poor or unknown." Well-matched vaccine, however, may effectively prevent pneumonia and decrease hospitalization rates due to pneumonia or flu, according to the study.

Some believe that the best protection from flu is flu itself. Recent research shows that the theory may actually have validity. In the past 20 years, deaths from flu in the elderly—the group most vulnerable to flu consequences—have decreased. At the same time, flu vaccination has increased by 45 to 50%. Researchers concluded, however, that flu vaccine didn't help decrease deaths from flu—people simply acquired natural immunity to the emerging strain of flu, which resulted in fewer flu-related deaths.

With flu vaccine effectiveness unclear, many are looking into natural ammunition against winter viruses.

Garlic
Garlic has been used as a health food for more than 5,000 years and touted for its antibiotic properties and effect on allergies, cancer and general immunity. Research shows that it improves cardiovascular health and inhibits carcinogenic activity. In addition, a recent study found that a group of people treated with an allicin-containing garlic supplement for a period of 12 weeks between November and February had significantly fewer colds than the group that took a placebo (24 colds vs. 65) and recovered faster if infected.

In the group treated with the garlic supplement, 24 people came down with the common cold, which lasted for 1.52 days, compared with 65 people in the no-treatment group who had colds that lasted 5 days on average.

Garlic therapy should be discontinued at least two weeks prior to surgery to prevent excessive bleeding. People on anticoagulants should consult their physicians.

Vitamin C
The role of vitamin C in the prevention and treatment of respiratory infections has been widely researched. The verdict, however, is not in yet. Some studies suggest that vitamin C can affect the duration or severity of symptoms. Others have shown no effect on the symptoms, but suggested that vitamin C can reduce susceptibility to colds.

A recent study compared 29 clinical trials in which participants received 200 mg or more of vitamin C daily. The researchers found that vitamin C prevented flu or colds in people who were exposed to "brief periods of severe physical exercise and/or cold environments." In those who regularly take vitamin C, they concluded that vitamin C plays some role in their defense mechanisms, helping them to recover from their colds faster and reducing the severity of symptoms. People with kidneys disease should not use vitamin C.

Echinacea
Echinacea has been widely used to prevent and treat colds. Research on the plant, however, has produced conflicting results. A recent study that focused on 3 preparations from echinacea root found no clinically significant effects on the common cold. The critics of the study believe, however, that the dose of 900 mg per day was too low.

Echinacea treatment may lead to minor and uncommon abdominal upset, nausea and dizziness. It may be contraindicated in people with autoimmune conditions or HIV.

Tea
Green and black teas have been studied for their effects on the cardiovascular system and cancer. Both show promising results. A recent Harvard study looked at tea's role in boosting the immunity system. Participants who drank five cups of black tea a day for 2 to 4 weeks increased their levels of interferon, an important immune defense hormone—up to 4 times normal levels. Drinking the same amount of coffee for 12 weeks produced no such effects. The researchers suggest that the key was in L-theanine, a substance in tea that increases immune response in fighting bacteria, infection, viruses and fungi. Excessive doses may cause insomnia, headache, dizziness, and diarrhea.

Zinc Lozenges
Zinc lozenges are another home remedy for fighting winter viruses. Although research on this remedy is conflicting, a recent study on zinc gluconate glycine lozenges in school-aged children showed shorter cold duration and fewer colds with the therapy. Zinc lozenges, however, come in different formulations, and more research is needed to assess their effectiveness. In addition, long-term use of zinc lozenges may lead to problems, including impairing the body's immune responses. Excessive zinc in the diet can lead to copper deficiency and may also decrease the levels of HDL ("good") cholesterol in the blood.

Stress Reduction
Because research on natural remedies' role in fighting respiratory infections shows conflicting results, scientists turn to another powerful factor that influences health—stress. Here's what research shows:

• Chronic stress, such as unemployment or interpersonal difficulties with family and friends that last a month or longer, may substantially increase the risk of catching cold
• Children with a history of recurrent colds and flu have higher rates of exposure to stressful experiences, stress-prone personality traits, and signs of emotional disturbance than healthy children
• Stress management reduces the duration of flu and colds

Acupuncture may be effective against preventing and curing the common cold, as well.

Many chiropractors have also noticed that chiropractic adjustments have helped prevent or reduce the duration of their patients' colds. Preliminary results of an ongoing chiropractic study show that chiropractic may increase immunoglobulin A levels and that it decreases the levels of glucocorticoid cortisol, a major component of stress. Chiropractic may affect the common cold through stress reduction; however, more research is needed to confirm this.

Are You Suffering From Restless Leg Syndrome?

http://www.bridgechiropractic.​com/ 360-574-5944 One of the most troublesome causes of poor quality sleep and/or not enough sleep is Restless Leg Syndrome (RLS). Restless Leg Syndrome is a controversial condition in which even the medical community disagrees on its diagnosis, causes and treatments.

Here’s what we know: If you have the urge to move your legs at night, which MAY include seldom painful, but always very annoying sensation in one or both legs such as tingling or pins & needles, you MAY be suffering from RLS.

Part of the problem for RLS sufferers is that there is no test for RLS.  Traditional medical treatments currently involve neurological medications and/or muscle relaxants with varying degrees of success.

Here is some information on more natural approaches:

Iron: Low iron stores in the brain will contribute to RLS symptoms so have a blood test for anemia and/or make sure your diet contains sufficient iron.

Caffeine and Tobacco: A diet low in caffeine is necessary during times when the RLS potential is worse. This means avoiding coffee, tea, certain sodas and chocolate. Caffeine can increase jitteriness and worsen your RLS symptoms. Tobacco in cigars, cigarettes and even Nicotine gum can also exacerbate the symptoms of Restless Legs Syndrome.

Alcohol: Another recommendation sometimes heard is to stay away from alcohol and even sugar substitutes.

Foods: Eating several small meals and avoiding high sugar food may reduce symptoms. High protein foods like peanut butter are better than high sugar foods.  Also try eating more whole grains, nuts, seeds, fish, fresh fruits and vegetables instead of processed foods especially those containing white flour and sugar.

Chiropractic Care: Many chiropractors believe that a part of Restless Legs Syndrome includes having pelvic instability, often with lower back subluxations.  Exercise is very important to strengthen the pelvis, lumbo-sacral area and take pressure of the discs. A regular program of walking can be successful. Additionally, leg stretches at the beginning and end of each day which address the hamstring muscles can often provide relief.

Assessment of your musculoskeletal health is a great first step.  Contact our clinic if you are not sleeping well or if you suspect RLS.

Source: restlesslegtips.com

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Natural Carpal Tunnel Pain Relief

http://www.bridgechiropractic.com/ 360-574-5944  Carpal tunnel syndrome symptoms generally begin with tingling or numbness in the palm of the hand or fingers and often quickly escalate to include a burning sensation, shooting pains in the arm and weakness in the hand that can cause you to drop things and be unable to do your job.  As if the pain wasn’t enough, the inability to click a mouse, hold your fork or pick up your child makes life frustrating and depressing.  Like other carpal tunnel sufferers, you’ve probably tried everything from rearranging your workstation to anti-inflammatory medications to immobilizing the joint with carpal tunnel braces or carpal tunnel exercises with no results except increased frustration.  You may even know people who have had carpal tunnel release surgery(CTR) – over 200,000 people in the U.S. have the surgery every year, most of them women – and you know that most of them experience a return of symptoms with a few years of surgery.  But now more and more people are getting better relief from carpal tunnel symptoms with an all-natural approach that doesn’t include surgery or drugs… or their side effects.  Learn how!

The Big Picture

Your wrist and the band surrounding it contain many tiny bones, and if one or more of these bones becomes misaligned, it can irritate the tissues, causing the swelling that exerts pressure on the median nerve.  What’s more, a misalignment further up the arm, in the neck or even in the upper spine can be the initial “culprit”, creating a domino effect of misalignments down the arm, compromising function all the way into the wrist and hand, resulting in the painful burning sensation and weakness associated with carpal tunnel syndrome.  The problem is complex, but the solution is simple!

Carpal Tunnel Treatments

Depending on the severity of the carpal tunnel symptoms, treatment often includes one or more of the following:

• Over-the-counter drugs
• Prescription medications
• Exercises
• Splints or braces
• Surgery

 Unfortunately, none of these carpal tunnel treatments addresses the underlying cause of carpal tunnel syndrome, and none of them provides permanent relief from the pain and disability it causes.  In fact, even after a “successful” surgery, many patients experience a return of their symptoms within two years – simply because the surgery treats only the symptoms, not the underlying cause of the problem. 

Fortunately, there is a safe, all-natural solution that alleviates the painful symptoms of carpal tunnel syndrome while correcting the underlying problem.

 

Natural Healing

Rather than using drugs or surgery to treat symptoms, chiropractic works with the body’s own natural healing abilities to restore optimal health and function.  Carpal tunnel relief may seem outside the scope of chiropractic, but it’s actually right up a chiropractor’s alley! Get Carpal Tunnel Relief - NOW!

 

Source: choosenatural.com

 

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A program of strengthening can improve your fitness level

http://www.bridgechiropractic.com/ 360-574-5944  Exercise is a vital part of improving and maintaining normal, comfortable back function. It is important to exercise regularly so you can maintain your fitness level. Regular exercise is important to prevent back pain and injury. A program of strengthening, stretching and aerobic exercises will improve your overall fitness level. Research has shown that people who are physically fit are more resistant to back injuries and pain, and recover quicker when they do have injuries, than those who are less physically fit. In addition, consider maintaining an average weight for your height.

The following exercises are recommended for people who currently are not experiencing back pain. Modifications to this exercise regimen are necessary if you have back pain. Do not continue to perform an exercise which produces pain. Seek the advice of a doctor or physical therapist.

What exercises help maintain a healthy back?

Exercises for a healthy back can be divided into three basic groups:

1.     Strengthening: repeated muscle contractions until the muscle becomes tired.

2.     Stretching or Flexibility: slow, sustained lengthening of the muscle.

3.     Aerobic: steady exercise using large muscle groups.

All of these exercises should be performed slowly and comfortably to avoid injury. When performing strengthening and flexibility exercises, remember to breathe naturally and without holding your breath; exhale during exertion and inhale during relaxation.

Strengthening exercises

Strengthening exercises help increase muscle tone and improve the quality of muscles. Muscle strength and endurance provide energy and a feeling of wellness to help you perform daily, routine activities. Adequate strength of abdominal and back muscles helps stabilize the spine, allows proper spinal movement and makes it easier to maintain correct posture. Strong hip and leg muscles are important to perform proper lifting techniques and body mechanics. Here are some good strengthening exercises:

• Curl Ups-Upper Abdominal: While lying down with arms at your sides and knees bent, tilt your pelvis to flatten your back. Raise your shoulders and head until your shoulder blades clear the floor. Hold for 5-10 seconds, and repeat 10 times.
• 

• Oblique Trunk Raises: Lie on the floor with your back flat. Raise your head and bring shoulder toward opposite hip, reaching with your hands, as shown. Hold for 5 seconds. Repeat 10 times, and then switch to the other side and repeat 10 times.
• 

• Prone Trunk Raises: Lie face down with arms beside your body. Tighten your buttocks and lift your head and shoulders straight up from the floor as high as you can comfortably go. Hold for 5-10 seconds. Repeat 10 times.
• 

• Prone Alternate Arm/Leg Lift: Lie on the floor, face down with a towel roll under your forehead, stretch arms outward over your head. Place a pillow under your pelvis and abdomen. Keep your right knee straight, and lift your leg 1-2 inches above the floor, along with the left arm, as shown. Hold for 5 seconds. Alternate with the other knee and arm. Repeat 10 times, each side.
• 

Stretching/flexibility exercises

Flexibility is the ability to move your arms and legs through their full range of motion. Stretching will help improve your flexibility. Adequate flexibility of tissues around the spine and pelvis allows full, normal spinal movement, prevents abnormal force on the joints and decreases the possibility of injury. Stretching also prepares muscles for activity; stretching should be done before and after each vigorous workout to prevent muscle strain and soreness and to help avoid injuries. When performing flexibility exercises, stretch as far as you can and hold the stretch. Each stretching exercise should be performed slowly, with no sudden jerking or bouncing. Bouncing can injure or strain a muscle or joint. Here are some good stretching exercises:

• Lying Down Hamstring Stretch: Lying down with knees bent, raise one leg, and supporting the back of thigh with your hands, attempt to straighten the knee until a comfortable stretch is felt in back of the thigh. Hold for 20-30 seconds, and repeat 2-3 times. Repeat with other leg.

• Double Knee to Chest Stretch: Lie on the floor with your back relaxed and straight. Pull both knees toward your chest until you feel a stretch in your lower back, do not bounce. Hold for 5 seconds. Repeat 5 times.

• Standing Backward Bend: Stand straight with your hands on your waist. Bend backward, arching your back as far as you comfortably can while keeping your balance. Hold for 5 seconds. Repeat 5 times.

• Quadriceps Stretch: Resting one hand on an object for balance, bend one leg, bringing your foot up behind your thigh, as shown. Grab the top of your foot and pull the foot toward your buttock until a stretch is felt in front of the thigh. Hold for 20-30 seconds. Repeat 2-3 times for each leg.

Aerobic exercises

Aerobic exercise provides cardiovascular conditioning; it strengthens the heart and lungs and improves the body's ability to use oxygen. Some other benefits of aerobic exercise includes increased energy levels, improved mood, better sleep habits and decreased blood pressure. Aerobic exercise also burns calories and improves your metabolism, helping with weight loss. Some examples of aerobic exercise include:

Jogging = Cycling = Skating = Rowing = Swimming = Walking = Dancing

In general, to achieve maximum benefits, you should gradually work up to an aerobic session lasting 20 to 60 minutes, 3 or 4 times a week. Please check with your doctor or physical therapist before starting any aerobic program. Your exercise routine should consist of a 5-minute warm-up (including stretching exercises) before the aerobic activity and 5 to 10 minutes of a cool down (stretching and slower activity) after the activity. Here are some precautions with aerobic exercise:

• Jumping rope puts too much pressure on the discs and should be avoided.
• Running can be done as long as it doesn't increase lower back pain.
• When walking or running, wear supportive, well-cushioned shoes and walk or run on a level surface.

What about pain during exercise?

Do not ignore pain. If you feel increased pain or pain spreading to the legs, do not continue the activity. If you continue to perform the activity while you are in pain, you may cause unnecessary stress or damage to your joints. Seek the advice of a doctor or physical therapist. Fear of pain can cause unnecessary inactivity, so it is important to learn to "read" your body and know when you need to stop or modify an activity.

Source: mayfieldclinic.com

Bridge Chiropractic

Dr. Reed

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Why, as a student, Chiropractic can give you an edge

http://www.bridgechiropractic.com/ 360-574-5944  Studies show that chronic stress physiology can lead to chronic changes in cognition.  Cells in the hippocampus (the part of our brain that retains facts and responsible for focus and concentration) actually shrink!

Interestingly research also shows that chiropractic adjustments have the same positive effect that exercise has on the brain (namely increasing the size of hippocampal cells).

The model is simple,

1. A healthy brain needs constant proprioceptive input and stimulation from all joints of the body (especially the spine).
2. When the spine and its articulating joints lose normal motion or position (we call this a subluxation), proprioceptive input is reduced and the brain stimulates stress centres- makes you stupid and less focused.
3. Chiropractic adjustments restore normal motion and position thereby improving proprioception to the brain and nerve function to the body.
4. Brain experiences less stress and more cognitive ability- you stay smart, sharp and stress-free.

How’s that for a sure-fire way to stay on top of your grades and experience health and wellness at the same time.

So how do you know when you need a spine and nerve system check-up?  Here are some sure fire student signs and symptoms.

1.  You have a hard time focusing and concentrating for more than 10-15 mins at a time.
2.  You constantly fidget or change position when you study.
3.  You can’t get comfortable at all studying.
4.  You are sore from your studying position either during or after your studying period.
5.  You are experiencing anxiety or nervousness and can’t put a finger on it.
6.  You are experiencing pain and discomfort in neck and shoulders or mid-back or lower back areas.
7.   You are having headaches.

If any of these apply, call our office.  We will thoroughly examine and assess you for subluxations and help get you back on top of your game

Source:  entertogetwell.ca

Bridge Chiropractic

Dr. Reed

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The Life Of A Mother - How To Reduce Your Daily Pain

http://www.bridgechiropractic. com/ 360-574-5944

Sandy Smith woke up to the annoying and familiar sound of the alarm clock. It was another day and the beginning of another hectic week. She rolled from her stomach onto her back and unburied herself from beneath the old, down-filled, pillows. Sandy reached over and pressed the snooze button in an attempt to steal five more minutes of peace. As Sandy stretched, she felt the pain, a stiff ache that had unfortunately loomed over her body every morning for quite some time.

Once out of bed, Sandy leaned over and tried to concentrate on making the perfect hospital corners. She slightly lifted the large, squishy mattress, and tucked the corners just right, trying to ignore her stiff muscles and joints. She shuffled into the bathroom and brought her toothbrush to her mouth. Hunched over the sink, trying to avoid the tired reflection staring back at her, Sandy brushed her teeth. Her motions were slow this morning,

and she had no time to concern herself with a little pain.

"Here they come," Sandy thought to herself as she heard the pitter-patter of four little feet running down the hallway. The kids were awake, eager to begin the day. Sandy threw on a skirt and sweater, pulling her brown high heels out from the back of the closet.

"Ow," Sandy exclaimed. The pain in her back sent a sharp signal to her brain that the day was not going to run smoothly. She clomped down the hall to retrieve the hairbrush stuck in her daughter's long hair, and her feet found Barbie. Her heels had little traction and she grabbed the banister for support.

Realizing she was late, Sandy bent over to scoop up her 2-year-old. Her back seemed to yell at her, and she suddenly realized her toddler was becoming heavier every day.

After cereal and burnt toast, Sandy marched her girls to the bus stop and waved good-bye as she turned toward her car, angry with herself for sleeping those five extra minutes. She would have to face Monday morning gridlock and suddenly felt the beginning of a headache that would stay with her all day.

"I love Mondays," Sandy said to herself as she sat in traffic. She reached for her cell phone, cradling it between her neck and head. Her conference call would need to be conducted in the car, and her headache only worsened.

Thirty minutes later, Sandy pulled into her parking place. She sprang from her car, heaved her over-stuffed leather bag over her shoulder, and scurried through the office doors.

MONDAY MADNESS

Sandy's Monday morning was filled with telephone calls and last minute deadlines. She tried to type and talk at the same time, constantly crossing and re-crossing the left leg over the right. She began breathing erratically when she realized her deadline would not be met. The lunch hour was approaching, and it suddenly occurred to Sandy that she had not taken a break all morning. Her computer screen appeared blurry and her wrists were stiff.

The remainder of Sandy's day was much of the same, and she could not wait to take off her shoes. After skipping lunch and sitting through meetings, Sandy drug herself to her car, threw her bag in the back seat and started the stressful trek home. That night, after the kid’s devoured dinner, Sandy longed for a long hot shower. The girls were in the bathtub, and she winced as she reached over to carefully lift her toddler onto the floor. By this time, her neck and joints screamed in pain and Sandy wanted nothing more than to climb into bed.

It was eleven at night and Sandy was finally lying down. Her bed and pillows did not seem comfortable, and she felt for only an instant that her neck needed a little more support. She drifted off to sleep out of sheer exhaustion.

A NEW DAY

Does Sandy remind you of anyone? The more stressful our lives become, the less we focus on the "moment." When we aren't conscious of how we sleep, breathe, stand, lift, bend or sit, our bodies can take a beating that results in lingering pain. We often avoid the early signs of discomfort we feel in our back, shoulders or neck until we are unable to ignore the pain. By reading the tips below, you can learn to make even the busiest days pain free.

§ When you wake in the morning, start the day with a couple of stretches. Stand up and stretch your arms above your head. Do the "hug your best friend." Wrap your arms around your body, and turn as far as you can to the left, then to the right.

§ When performing everyday routines such as brushing your teeth, remember your posture. Do not hunch over the sink; stand up straight.

§ Don't bend from the waist when you lift a child. Squat with your back straight. Keep the child close to you and use your arms and legs to lift.

§ Hold the telephone with your hand or use the speakerphone. Cradling the phone between your head and shoulder can lock up the spinal joints in the neck and upper back, eventually causing pain.

§ While in the office, make sure your chair fits correctly. There should be two inches between the front edge of your seat and the back of your knees. The chair should tilt back so you are able to rest while reading from a computer screen.

§ Many people suffer from tension headaches. Adequate lighting and document holders by your computer can help reduce the risk of a headache. Materials placed on a desk cause you to constantly raise and lower your neck while you're typing at your keyboard.

§ Do not wear high heels. The weight of the foot is not evenly distributed, which not only causes sore feet, but also added spinal stress.

§ Do not carry a heavy bag with its strap over your shoulder, unless you place the strap over your head on the side opposite the bag. Wearing a shoulder strap over one shoulder unevenly places the weight of the bag on one side of the body, potentially causing shoulder and back pain. Or better yet, carry a bag with a handle rather than a strap.

§ Do not consistently cross the same knee over the other. This habit can eventually cause misalignment of the spine.

§ Even if you remain sitting for the majority of your workday, you deserve a break. Get up from your desk and move around, stretching arms and legs as much as possible to avoid postural and spinal stress. Try to practice deep and even breathing to keep yourself calm and keep adequate oxygen flowing through your system.

§ Bath time can be fun for the kids but stressful on any parent. Make certain to bend from the waist and not the back when bathing your children. Use your legs when you lift your child.

§ It is important to get a good night's rest. Choose a comfortable mattress and pillow that adequately support the weight of your head and body.

Source: amerchiro.org

Bridge Chiropractic

Dr. Reed

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March Madness Party!!!

http://www.bridgechiropractic.com/ 360-574-594   MARCH MADNESS PARTY!!! Wednesday, March 16th, 7-10pm at Bridge Chiropractic. 13712 NE 20th Ave, Vancouver, WA
Come Hang Out & Watch The Game with Pro Basketball Player Dan Dickau!   Free Exam & Free X-rays, Kids Basketball Games, Raffles, Snacks, Food & Drink!

Bring A Guest Or Refer A Patient And Be Entered Into The Raffle

Raffle Prizes include:

Signed Basketballs by Dan Dickau

Camp And/or Personal Training By Dan Dickau

Massage Gift Certificates And More!

See the full gallery on Posterous

Vancouver Chiropractor can relieve a child's growing pains

http://www.bridgechiropractic.com/ 360-574-5944  According to the pediatric community, a significant number of children are inflicted with growing pains. In rare cases, pain can become severe and symptoms such as swelling, fatigue, loss in weight and limping may arise.

Tackling Growing Pains with the Chiropractic Approach

On September 2006, Research update from the International Chiropractic Pediatric Association (ICPA) reviewed a case study of a 3-year-old boy who underwent chiropractic care. The young boy was suffering from leg and lower back pain. In addition, he experienced headaches and bed wetting.

A chiropractic examination revealed the presence of subluxations and the boy was subsequently adjusted. After the first adjustment, the patient did not complain of leg pain for 3 days, and by the last visit, the child had, and remained symptom-free for almost 3 weeks. The author's conclusion of this study was, "This case report provides supporting evidence of the effectiveness of chiropractic care in children with growing pains."

If your child is suffering from growing pains, don’t hesitate to bring your child to any of our clinics for an examination.

Source: chiropractic-first.org

Bridge Chiropractic

Dr. Reed

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Chiropractic Care Helps Ear Aches

http://www.bridgechiropractic.com/ 360-574-5944   Ear problems can be excruciatingly painful, especially in children. With 10 million new cases every year, ear infections (otitis media) are the most common illness affecting babies and young children and the number one reason for visits to the pediatrician—accounting for more than 35 percent of all pediatric visits.

Almost half of all children will have at least one middle ear infection before they're a year old, and two-thirds of them will have had at least one such infection by age 3. The symptoms can include ear pain, fever, and irritability. Otitis media can be either bacterial or viral in origin, and frequently results from another illness such as a cold. For many children, it can become a chronic problem, requiring treatment year after year, and putting the child at risk of permanent hearing damage and associated speech and developmental problems.

Chiropractic Care Can Help...

Doctors of chiropractic are licensed and trained to diagnose and treat patients of all ages and will use a gentler type of treatment for children.  Call us today to talk about your child's ear infections.

Standard treatment for most cases of otitis media is with antibiotics, which can be effective if the culprit is bacterial (antibiotics, of course, do nothing to fight off viruses). But, according to many research studies, antibiotics are often not much more effective than the body's own immune system. And repeated doses of antibiotics can lead to drug-resistant bacteria that scoff at the drugs, while leaving the child screaming in pain.

Frequent ear infections are also the second most common reason for surgery in children under 2 (with circumcision being the first). In severe cases—for example, when fluids from an ear infection haven't cleared from the ear after several months, and hearing is affected—specialists sometimes prescribe myringotomy and tympanostomy, more commonly known as "ear tubes." During the surgical procedure, a small opening is made in the eardrum to place a tube inside. The tube relieves pressure in the ear and prevents repeated fluid buildup with the continuous venting of fresh air. In most cases, the membrane pushes the tube out after a couple of months and the hole in the eardrum closes. Although the treatment is effective, it has to be repeated in some 20 to 30 percent of cases. And this kind of surgery requires general anesthesia, never a minor thing in a small child. If the infection persists even after tube placement and removal, children sometimes undergo adenoidectomy (surgical removal of the adenoids)—an option that is effective mostly through the first year after surgery.

Before yet another round of "maybe-they'll-work-and-maybe-they-won't" antibiotics or the drastic step of surgery, more parents are considering chiropractic to help children with chronic ear infections. Dr. Joan Fallon, a chiropractor who practices in Yonkers, New York, has published research showing that, after receiving a series of chiropractic adjustments, nearly 80 percent of the children treated were free of ear infections for at least the six-month period following their initial visits (a period that also included maintenance treatments every four to six weeks).

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Source: acatoday.org

Bridge Chiropractic

Dr. Reed

chiropractor, chiropractic, vancouver wa chiropractor, vancouver wa chiropractic, back pain, health, spine

Vancouver Chiropractor VS Breathing Problems

http://www.bridgechiropractic. com/ 360-574-5944

Breathing Problems

Do you have friends, family members or co-workers who suffer from breathing problems? Then tell them, “You’re not alone!” Millions of people worldwide deal with asthma, bronchitis, emphysema and other breathing problems on a daily basis. These conditions can drastically limit the activities in which these people can participate. The vast majority of these people turn to pills or inhalers in an effort to counteract the effects of these breathing troubles. Unfortunately, these medications don’t do anything to “resolve” the problem – they simply mask the symptoms and provide temporary relief rather than actually curing the cause of the issues. Thankfully, there are numerous patients who have had their breathing troubles minimized or even eliminated through safe, natural chiropractic care!

A Gentle, Accurate And Efficient Checkup

A thorough examination can determine if the breathing troubles your friends or family members are experiencing are a result of misalignments in their spine. The tests performed during this examination are gentle, accurate and efficient. Our highly trained and experienced team will then provide your friend with a thorough report to explain what has been found in their case. Help your friends make 2011 healthier and better than 2010. They really have nothing to lose!

 

You might not think that Chiropractic can help with breathing problems but consider this story.  A patient brought in their daughter for me to find out why she had chest pain. She had been to her pediatrician already who didn’t think there was any thing wrong. I examined her and decided there was a problem in her mid back area, probably because of the heavy back pack she had to carry and began to treat her. She didn’t get better. That is unusual because children usually respond very quickly under Chiropractic care. Usually 2 or 3 visits and they are better and on their way. Obviously, something else was going on.

During my chiropractic consultation and with further questioning, I found out that this young girl was worried about what high school she was going to go to and it was affecting her breathing. She wasn’t sleeping well and had all the symptoms of being under a lot of stress. This included very shallow and rapid  breathing. We addressed her improper breathing and she quickly responded. Now the 2 or 3 visits worked and she was fine. So what about breathing?

Obviously, you know that if we don’t breathe, we don’t live. Our bodies depend on oxygen to run all the functions inside us. Our lungs are nice and big to bring in as much oxygen as possible. However, most of the time, we only use a portion of our full lung capacity. When we are at rest, we take several small breaths and then periodically we will take a large deep breath, filling our lungs. When we exercise, we breath deeper and more rapidly. This is a normal function of our lungs and the muscles that cause our lungs to be able to obtain that air.

I’m sure you are aware of the diaphragm as a muscle that is involved in the breathing process. There are many other muscles which help to fill the lungs and to force the air out of the lungs as well. These include the muscles between the ribs, intercostal muscles and extra helper muscles in the upper chest and into the neck, the scalenes. These extra muscles are not greatly involved in the resting process but more so with exertion. 

The problems start when we are under stress and take rapid shallow breaths, using these extra muscles more than normal and fail the use the diaphragm to take the deep filling breaths. The extra helper muscles get fatigued and then neck pain, chest pain and other symptoms can occur. Education on deep abdominal breathing as well as stress reduction goes a long way to help these problems.

Try this exercise. Lie down and put one hand on your upper chest and the other on your stomach or abdominal area. Which hand is moving? If the hand on your chest is moving the most you are doing too much shallow breathing, using the extra helper muscles. Concentrate on taking deep breaths with your diaphragm. In other words, breathe in by pushing your stomach out and not moving the hand on your chest. This is hard to do initially but with practice you will actually bring in more air to the deeper areas of your lungs and feel better. By doing this exercise frequently, you will retrain your body to breath correctly. This will help reduce stress. Give it a try and enjoy the fresh air.

Bridge Chiropractic

Dr. Reed

chiropractor, chiropractic, vancouver wa chiropractor, vancouver wa chiropractic, back pain, health, spine

Bedwetting Relief with All-Natural Chiropractic Care

http://www.bridgechiropractic.com/ 360-574-5944   We know you might be thinking, “Don’t chiropractors just treat people with bad necks and backs? Or people who have been in accidents or who have had some type of injury?”

 

Not at all and this is why chiropractic care has become the most popular alternative health discipline. Chiropractic offers bedwetters a drug-free and all-natural approach to reduce, or even eliminate, the incidence of bedwetting…and it works!

How does chiropractic care help to stop bedwetting?

• Chiropractic care locates spinal misalignments that can affect the nerves that travel to the bladder and communicate with the brain.
• Chiropractic adjustments are safe and natural; there are no side effects!
• Chiropractic adjustments attempt to restore proper function to the nerves that control the muscles that are responsible for bladder control. These adjustments can be effective in reducing or even eliminating the number of “wet” nights.

Bedwetting Relief, the Natural Chiropractic Approach

All of the chiropractors at Bridge Chiropractic are caring and compassionate professionals, who understand the embarrassment and shame associated with childhood and teenage bedwetting. In fact, there’s a good chance that quite a few have had first-hand experience with it themselves, either as a bedwetter or as parents of one.

Chiropractors can’t claim for certain that they can help someone who is a bedwetter. However, they do know that there is a good chance that chiropractic can help stop bedwetting, or at least reduce the frequency of “wet” nights, if the bedwetting is related to a spinal misalignment.

Several research studies have explored the effectiveness of chiropractic adjustments on bedwetters. In one such study, 25 % of children who received chiropractic adjustments experienced a 50 % or greater reduction in the number of wet nights. None of the children in the control group experienced this same result.

If you could be dry 50% or more of the time, wouldn’t you give chiropractic a try? Listen to the testimonials of those who have taken the “leap of faith” and found that all-natural chiropractic care is effective in reducing or eliminating the incidence ofbedwetting in their homes.

Bridge Chiropractic

Dr. Reed

chiropractor, chiropractic, vancouver wa chiropractor, vancouver wa chiropractic, back pain, health, spine