Chiropractic and Sleep Issues

Sleep problems can be defined in 3 different ways:  insomnia, disturbed sleep, and restless sleep.  Insomnia is the inability to fall asleep.  Disturbed sleep is the inability to stay asleep for a full night’s rest.  Restless sleep is when you can fall asleep and stay asleep, but the quality of sleep isn't good.  The end result of any of these types of sleep problems is that you wake up tired, or even exhausted.

 

Poor sleep, especially if it’s chronic can manifest in many ways:

• slower healing from injuries or disease
• inefficient or ineffective functioning throughout the day
• impaired social relations
• increased pain sensitivity
• weakened immunity
• reduced mental acuity; poor memory
• irrational logic or behavior
• clumsiness, poorer coordination
• irritability and hypersensitivity

Sleep issues rarely occur independently as they are usually secondary to other, perhaps greater, issues.  Sleep issues can have physical, mental or chemical causes.  The causes can also be subdivided into external or internal factors.

Physical causes of sleep problems are those that affect the body in terms of discomfort or pain. 

Physical Causes- External:

• poor sleeping conditions (bed, pillow)
• irritating lights, noises, odours
• bedmates moving around

 

Physical Causes- Internal:

• pain inside the body (backache, shoulder pain)
• organ dysfunction (waking to urinate, sleep apnea)

When your mind can’t relax enough to fall asleep or to get enough deep sleep, this is characterized as a mental cause of sleep problems.

Mental Causes- External:

• disturbed body clock from shift work, irregular sleep schedules
• ignoring sleep cues by watching TV, using the computer, etc

Mental Causes- Internal:

• stress, worry, thinking too much
• over excitement, over fatigue
• depression, mental disorders
• dreaming too much, or nightmares

Sometimes the hardest causes to pinpoint are those that are chemical in nature. 

Chemical Causes- External:

• medications and foods, stimulants
• chemical irritants, off-gassing

Chemical Causes- Internal:

• chemical imbalance from hormonal changes, disease processes

When it comes to sleep issues, chiropractors can help in a multitude of ways. We listen to patients to see if the case history can uncover the underlying cause of the sleep issues, and whether it is physical, mental or chemical.  If there are simple changes a patient can do to discontinue the cause of the sleep issues, we will bring these up.  Most commonly it is addressing habits like sleep routines, sleep location, diet, and exercise.

Then we would perform a chiropractic examination and perform spinal adjustments if necessary. Some of these stressors can become embedded in the spine and create problems in the body’s ability to take care of itself.  These problems can manifest as pain, dysfunction, tightness, hypersensitivity and impaired healing.  The goal of chiropractic adjustments is to help the body function the best it can, to improve the internal condition of the body, and to improve the resilience of the body (and mind) to external stressors. Some patients need to consult with other health professionals to overcome or manage challenges affecting their sleep, such as acupuncturists, counsellors, medical doctors, or massage therapists.  Other patients need the support of family, friends, or social services.

For those who are suffering from sleep problems, there is hope.  It may take more than one type of health professional to get to the root of the problem and change it, and it may take some time and effort, but better sleep is possible.  If what you've tried isn't helping, be open to other options out there.

Let's Hit the Slopes (Safely)!

Ski season is starting and everyone is excited to get out on the slopes! Whether you ski or snowboard, this is the time of year many of us look forward to through the boring fall months.  

Skiing and snowboarding through the holidays can be a lot of fun and a huge stress reliever, especially if you have the opportunity to be in the mountains. However, I’d highly recommend you get prepared for the physical task. Since it is so enjoyable, people tend not to consider hitting the ski hill a workout. If you consider the fact that you’re on the hill for anywhere from 6-8 hours per day, for multiple days in a row, eventually you will fatigue. This fatigue is how people get injured or injure others.

If you don’t prepare yourself for the ski season or you fail to take breaks, you exponentially increase your chances of being injured. People want to get in as much time as they can while they are at the hill, but pushing yourself too hard is the quick route to pain and injury. When an unconditioned skier gets on the hill without any previous exercise or training, they become more prone to exhaustion-related issues. Pulled muscles, torn ligaments, concussions, back pain and broken bones can all occur either from lack of training or crashing from fatigue.

Skiing and snowboarding involves whole body coordination and control at high speeds. If the body is prepared for these conditions, and you know your limits, a lot of these injuries can be prevented. Working on muscle power, endurance, mobility and flexibility can all help get your body into the best condition possible for the hill.

Experts recommend to try doing three high-impact workouts, such as spinning, body pump, running or cycling, each week for six to eight weeks before you hit the slopes. They also suggest yoga for strength, core stability and flexibility to help prevent injury. Squats can also help build strength in the lower limb to build power in the glutes, hamstrings and quads.

Snowboarders need to stabilize and strengthen their upper extremities (e.g., arms and shoulders), while skiers need to strengthen their lower extremities, specifically quads and hamstring muscles. Core strength training is also important for both sports.

Often when your knees get tired, more force is exerted on your spine with each bump. Strengthening your back and core muscles will provide you with extra strength and flexibility and will help your body better manage the rigors of skiing and snowboarding. And remember, stretching is important before and after any exercise.

Don't Let the Holidays Hurt Your Heart

December 26 is historically one of the most dangerous days of the year for people vulnerable to cardiac problems, including heart attacks, heart failure and arrhythmias. 

 
Apparently the holiday season isn't good for heart health to begin with. A 2004 study found that heart-related deaths increase by nearly 5% during the holidays. Anecdotally however, doctors say that their ERs stay quiet on Christmas Day itself. Then, come December 26, they see a surge of cardiac traffic. A 2008 study found that daily visits to hospitals for heart failure increased by 33% during the four days after Christmas.

 

Here are some ways to play it safe with your heart during these holidays:

1. Cut down on the drinking

The holidays are a time to have fun and be merry. However, more than one alcoholic drink can have consequences. Excessive drinking can trigger atrial fibrillation, which is a form of irregular heartbeat. Atrial fibrillation can increase your odds of suffering from a stroke. So try to keep your alcohol consumption at a reasonable amount.

2. Reduce the stress

The holidays are a stressful time. Whether it’s money issues, family bickering or demanding company, this time of year can put a huge strain on your heart. Try to plan for the worst and hope for the best! Keep down your blood pressure and your stress levels, so we can all make it through this season.

3. Minimize the overindulgence

It’s probably completely unreasonable to say stop overeating at Christmas. With the excessive holiday parties, the big family dinners and the abundance of treats, most people are inevitably going to overindulge. However, heavy meals, too much salt, and excess alcohol can all exacerbate heart failure. So play it safe this Christmas and try to watch what you eat. Also, listen to your body over the long holiday haul and don't dismiss any discomfort as a by-product of overindulgence.

So here’s to a safe and healthy holidays! Just remember, “you can't keep your New Year’s resolution if you don't live through the holidays."

Resources

www.health.com

Practice Safe Shoveling!

During the winter months snow shoveling can be a pain, considering that each shovelful of snow weighs about six pounds. That’s a lot of repetitive lifting, and wear and tear on your back. These back health tips will ease the hassle of clearing your driveway and help keep your back in shape.

Warm-up

Before tackling any strenuous activity, a quick 10 minute warm-up such as a walk around the block will kick-start your muscles for the activity ahead and help prevent injury. Stretch and warm-up to prevent injury!!!

1. Don’t let snow pile up: If the weather report calls for several days of snow, frequent shoveling will allow you to move smaller amounts of snow after each snowfall.

2. Pick the right shovel: Use a lightweight push shovel.

3. Push, don’t throw: Push the snow to the side rather than throwing it. Avoid as much lifting and twisting as possible.

4. Bend your knees: If you need to lift the snow, bend your knees and use your leg and arm muscles to do the work while keeping your back straight.

5. Take a break: If you feel tired or short of breath, stop and take a break.

6. Keep comfort in mind: Layer your clothing so you can adapt to changing temperatures. If you become too warm while outdoors, simply remove a layer or two.

7. Stay hydrated: Even though it’s cold outside, your body still needs plenty of fluids. Remember, if you feel thirsty, you are already dehydrated.

8. Take it slow: Rest when you feel tired or short of breath. Stop shoveling if you experience sudden or prolonged joint or muscle pain.

9. Cool down: After you’ve finished shoveling cool down by taking a walk and stretching out tense muscles

Resources

1. Canadian Chiropractic Association. 2013. http://www.chiropracticcanada.ca/en-us/backs-and-health/back-care-tips/around-home/shovel-light.aspx

Chiropractic and Kids: Toddlers to Teens

As children grow and explore their world, crawling leads to walking. Walking leads to running. Tricycles lead to bicycles. Before we know it, their mobility and curiosity produce a whirlwind of nonstop activity. Along the way they lose their balance. They fall. They slip. They trip. They stumble. They tumble. 
 

These falls are not only a normal part of childhood, but necessary to make developmental milestones. Unfortunately however, sometimes these stumbles and falls accumulate and can create some serious problems. Beyond the bumps and the bruises, potential spinal and cranial dysfunctions can occur. Chiropractic adjustments can help with that.

Regular chiropractic checkups during this time of rapid growth are essential. A bad fall is usually quite evident but when all the small falls add up, it’s hard to tell if kids are having problems. Toddlers in particular find it difficult to communicate their discomfort or pain, and without them verbalizing their pain, issues can often be overlooked. Chiropractors are trained to detect these spinal and cranial dysfunctions. Treating kids is much different than treating adults. Only very gentle and safe techniques are used and methods vary dependent on size and age of the child.

Another stage of development that is marked with rapid growth and new experiences is puberty. With puberty comes hormonal changes, a new self-consciousness, awkwardness and a lack of coordination. A host of nonspecific aches, pains and muscle spasms often appear. These so-called "growing pains" may be common, but they are not normal. The fact that they seem to resolve on their own is merely a tribute to the adaptive qualities of children’s growing bodies. Uneven leg length, unbalanced hips and other underlying spinal distortions often go unnoticed, and unfortunately untreated. Throughout time, these problems become less adaptable and tend to create more stubborn conditions.

This trend tends to be even more exaggerated in kids that have experienced trauma and with athletes that have undergone some kind of injury. Whether that ranges from a car accident, to a particularly nasty tumble off the bicycle to a bad ankle sprain or even a concussion, the residual effects can be long lasting.  We see the results years later in adults with chronic, expensive and hard-to-correct problems. An assessment and subsequent treatment by a chiropractor can help assure proper growth and development. 

Whether it be from a significant trampoline accident or just regular maintenance to help with the day to day, getting kids of any age in to a chiropractor to be adjusted will help with current issues and prevent future ones from occurring.

Chiropractic and Kids: Adjusting Infants

Most people recognize the value of chiropractic care for adults, but a normally working nervous system can help everyone. Chiropractic care for children is very different from that for adults. Tailored to their age and weight, their adjustments often require no more pressure than you’d use to test the ripeness of a tomato. Assessing and treating children is a much different experience than one of an adult and involves very safe, gentle techniques.
 

 

There are many considerations involved with a growing baby but take into account the trauma of the birth process. Pulling, forcing and twisting a baby from the birth canal are common. Cesarean section, forceps, suction extraction or eager hands can cause functional problems, which can contribute excessive stresses to the baby’s cranium, spine and nervous system.

Without the language to explain what’s wrong, some newborns exhibit unexplained crying, a lack of appetite, or other difficulties. Newborns and infants often show a tendency to hold their head to one side or prefer breast-feeding from only one side. These are ways they cope with abnormal spinal function and an impaired nervous system. Chiropractors are alert to the many ways nerve interference can negatively affect your baby’s health.

It is common for children to receive chiropractic care. Furthermore, this care is safe. The ICPA presented preliminary results of their Practiced Based Research Network, listing three improvements with care noted by both doctors and parents involved in the survey:

• Improved sleep
• Attitudes and behavior
• Immune system function

When to Get a Checkup

There are various stages in development when rapid changes and additional stresses occur to the child’s spine and nervous system. These stages are ideal benchmarks to getting your child checked out. They are:

Stage 1: Within 48 hours of the birth process 
Stage 2: The2-month exam – child is lifting head up 
Stage 3: The 6-month exam – child is sitting on his/her own 
Stage 4: The 8-month exam – child is crawling 
Stage 5: The 11-month exam – child is starting to walk

It is also recommended to bring your child in to get assessed if they undergo any kind of trauma or accident. Regular adjustments can help kids heal quickly and can prevent issues from developing in the future.

Prenatal Chiropractic

Prenatal chiropractic is a safe, comfortable option for women who are struggling with pain or who just want a healthier, happier pregnancy. 

A majority of patients report having low back and pelvic pain during pregnancy, which results in sleep disturbances and impaired daily living. Many women assume that because they are pregnant and can’t take medication, they must just endure this pain untreated. Fortunately, there is an alternative.

Chiropractic during pregnancy can help alleviate many ailments that otherwise would go untreated during this sensitive time. These include:

• Aiding in reducing low back pain
• Aiding in reducing pelvic pain
• Aiding in reducing upper back and neck pain
• Helping to reduce morning sickness, heart burn and swollen feet/ankles
• Reducing labour time and reducing the need for pain medication
• Allowing for easier delivery
• Reducing intrauterine constraint for optimal baby positioning

 

A woman’s body undergoes many physical changes during the nine months of pregnancy and these can lead to subtle, yet dramatic, changes in the musculoskeletal system. Due to the shift in the woman’s centre of gravity, often low back and pelvic pain can occur. These stresses and strains can be relieved with chiropractic care. Also, many pregnant patients also report faster and more comfortable deliveries after chiropractic care.

Prenatal chiropractic uses safe, gentle techniques that can help make a pregnancy more comfortable. There is special equipment, including a modified table, that accommodates the growing tummy. The treatment is specialized specifically for the woman so that she feels comfortable and supported. 

(To the left is a photo of the table in my clinic, with the drop away piece shown. This special table allows the belly to fit in the space, so that the patient can lay on her stomach comfortably right through to the end of pregnancy.)

 In a recent review of published research evaluating chiropractic care, including spinal manipulation, for pregnancy-related low back pain, researchers found that all studies reported positive results for chiropractic care of low back pain during pregnancy. While more elaborate studies are needed, those currently conducted have shown chiropractic care to be beneficial and safe for pregnancy-related low back pain.

In the Diakow et al. study in JMPT, 84% of patients receiving spinal manipulative therapy reported relief of back pain during pregnancy. There was significantly less likelihood of back labor when spinal manipulative therapy was administered during pregnancy. Getting treated during pregnancy will help restore normal biomechanical function to the pelvis throughout pregnancy and facilitate a safer, easier birth in the future.

Proper maternal nutrition, exercise and regular chiropractic care help create the best opportunity for healthy prenatal growth. Chiropractic helps women get well and stay well: before, during, and after their pregnancies.