Category Archives: blog

Back Pain

5 Ways to Help Stop Back Pain

Roughly 8 out of 10 people suffer from back pain at some point during their lives.

Women, in particular, are prone to posture and back problems—thanks to toting around outrageously heavy purses, going through pregnancy, or giving one-hip rides to kids. Whether you’re in the midst of fighting the ache or just want to prevent it, here are some expert-endorsed quick-and-easy ways to wage your war on back pain.

Pass the broccoli, please

You know that calcium is key for strong bones, but Japanese researchers have identified something else you need: vitamin K. It’s believed that the vitamin, found in broccoli, spinach, and other dark leafy greens, helps calcium deposit in the bones, making them denser. The stronger your bones, the stronger your whole body—and the lower your chances of an injury that could cause back pain.

Lighten your load

If your purse or briefcase tips the scales at more than 10% of your weight, it’s too heavy. And you need to carry it right. Your best bet is a model with a long strap that lets you position it across your chest like a messenger bag. Can’t part with your shorter-strapped number? Switch shoulders every 20 minutes.

Sleep right

A harder bed may not be better for your back. A recent study in Spine found that people who slept on softer beds reported less lower-back pain than those who snoozed on harder ones. 

Pillows? Yours shouldn’t raise your head out of alignment with your spine. How to tell: If you’re a back sleeper, your chin shouldn’t press into your chest. If you’re a side sleeper, it shouldn’t curve up toward your shoulder.

Tighten those abs

Having strong core muscles (we’re talking abs here) can help protect your back from injury. Do this core-strengthening pelvic tilt 2 to 3 times per week: Lie on your back with knees bent, feet flat on the floor, and lower back flattened. Pull in your belly button toward your spine, contracting your abs; your pelvis should lift slightly off the floor. 

Do 2 to 3 sets of 12 reps.

Aim for good posture

Sitting at a desk for eight (or more) hours a day can really do a number on your back. Make sure to sit with your back against your chair (get a lumbar pillow if your chair doesn’t allow this) and both feet flat on the floor.
Another option: Try using a stability ball as your desk chair—good posture is a must just to stay on the thing. Start off slow (20 minutes at a time), and if it feels good, stick with it.

 

Originally seen on Health

 

These 5 Tips not enough? 

Call today to alleviate your back pain and get your life back! 

Core Chiropractic & Rehabilitation

216-313-9044


seasonal affective disorder

Seasonal Affective Disorder

Do these shorter, darker, and chillier days make your mood cloud over this time every year?

You’re not alone!

Roughly up to 20 percent of Americans report feeling tired or sad with the fewer hours of daylight in the late fall and winter months. With colder temperatures and crisp, blustery winds, it’s easy to give in and hit the snooze button one more time instead of dragging yourself to the gym before work — or, make a date with your couch, warm blankets, and Netflix instead of bundling up and getting dinner with family and friends.

While many people can still function even if they’re feeling a bit melancholy, for some, winter brings a clinical form of depression called Seasonal Affective Disorder, commonly (and ironically) referred to as SAD. Researchers estimate that at least 5% percent of the population experiences SAD symptoms during the shorter days of late-fall and winter, such as fatigue, overeating, loss of interest in activities and difficulty concentrating.

Fortunately, there are several easy ways to feel better and boost your mood if you’re experiencing an energy dip.

Here are some of the best-recommended ways to combat Seasonal Affective Disorder.

 

Rise and shine

The sun is rising earlier, so get up with the chickens, so to say. Bundle up and go for a morning walk around the block, to soak up some of that early morning sunshine.

Same as it ever was

Sticking to a normal routine helps keep your mood and day in balance. Don’t deviate from it if you feel blue, that’s your key to knowing you need to follow through. Don’t neglect your favorite activities just because it’s cold or getting dark early.

Garbage in garbage out

Don’t fall prey to loading up on sugar and comfort foods this time of year. Most people opt for sugary sweets because it gives them a temporary lift in mood, but come spring you’ll regret it with extra weight. Remember, you are what you eat!

Light it up

Consider getting light therapy or buying your own full spectrum UV light box. Research has shown that light therapy helps at least 50% of people who suffer from SAD. The bright light emitted from these devices helps the body awaken in the morning and decreases the hormone melatonin that keeps us asleep at night.

Hit Play

We don’t mean on the DVD player – get outside and enjoy yourself with loved ones this winter. From a friendly snowball fight with friends to cross-country skiing, ice skating, snowshoeing, or a simple hike on a groomed Metroparks path, get out there and find joy in wintertime activities.

Relax

A little downward dog might help lift you out of your funk. Try starting yoga or meditation to get your mind and body some uplifting energy this low light and energy season.

Prepare for take-off

If you have vacation time, book yourself a trip! Quality downtime and vacation are important to recharge and boost your mood. Studies show that people even experience pleasure and stress release from anticipating vacations. While you count down the days until your warm and sunny holiday, find ways to enjoy and be happy with the winter wonderland in your own backyard.

Get Adjusted

Studies show that getting chiropractic adjustments can help alleviate symptoms of depression. 

Our moods are regulated by our body’s chemistry; this chemistry in your organs, as well as your brain, are all regulated by the nervous system. Misalignment of the spine can cause pressure in the area of the brain stem which can cause interference neurologically and chemically.

Often people turn to medications that are used to alter their brain chemistry, but those looking for a non-medication therapy often find that re-aligning these vertebrae can do wonders for their mental state.

 


If you struggle with serious and continuous depressive symptoms, be sure to reach out to your healthcare provider to discuss your condition and options for treatment.


 

If you would like more information about the use of chiropractic care to deal with SAD, please contact us today!

Core Chiropractic & Rehabilitation

216-313-9044


autumn squash soup

Autumn Squash Soup Recipe

Colder weather is here, and that means comfort food.

Nothing is better in the colder weather than a piping hot bowl of soup!

Have you ever tried the sweet and savory Autumn Squash soup from Panera? It is amazing! After scouring the internet, we found an excellent and healthy copycat recipe for this delicious favorite on The Cafe Sucre Farine.

One minor modification to this recipe I would recommend is adding a bit of vanilla almond milk to the mix.

Let us know how you like this recipe!

 

Author: Chris Scheuer
Recipe type: Soup

INGREDIENTS

  • 1 large butternut squash, 2½-3 pounds
  • 1 medium sugar pumpkin, 2½-3 pounds
  • 2 tablespoons extra virgin olive oil
  • 1 large sweet yellow onion, peeled, halved and roughly chopped
  • 8 ounces carrots
  • ½ cup roughly chopped shallots
  • 2 medium cloves garlic, minced
  • 1 teaspoon mild curry powder
  • ½ teaspoon cinnamon
  • 8 cups low sodium chicken broth (or vegetable broth)
  • 1 cup apple juice or cider
  • 2 teaspoons kosher salt, more to taste
  • ½ cup Greek yogurt
  • ¼ freshly ground black pepper
  • salt, to taste

For the pumpkin seeds:

  • 1 teaspoon butter
  • ½ cup pepitas or pumpkin seeds
  • ¼ teaspoon paprika
  • ½ teaspoons mild curry powder
  • ¼ teaspoon kosher salt

INSTRUCTIONS

  1. Preheat oven to 400˚F. Line a sheet pan will foil. Set aside.
  2. Cut squash and pumpkin in half. Scoop out seeds and stringy flesh. Drizzle a little olive oil on the prepared sheet pan. Place, cut side down, on sheet pan and roast for 30-40 minutes until very tender. Remove from oven and set aside till cool enough to handle.
  3. While squash and pumpkin are roasting, heat oil in a large Dutch oven over medium heat. Add onions, carrots, and shallots and sauté for 3-4 minutes or until slightly translucent and soft. Add minced garlic, curry, and cinnamon and cook for another minute or until nice and fragrant.
  4. Add broth, apple juice/cider, and salt and bring to a boil. Reduce heat and simmer uncovered for about 20 minutes. Remove from heat and set aside till squash and pumpkin are finished baking.
  5. When squash and pumpkin* are tender. (Pierce them with a small thin-bladed knife to tell – it should insert really easily.) Set aside till cool enough to handle, then scoop out flesh and add to Dutch oven.
  6. Return mixture to a boil, then reduce to a simmer and cook for another 10 minutes. Remove from heat and puree with an immersion blender or transfer mixture, in several batches to a regular blender**. Puree until very smooth and silky. Add Greek yogurt and pepper and stir to combine.Taste and add more salt if needed (There are a lot of veggies to season in this soup so don’t hesitate to add more salt if the taste is bland.) You also may want to add a tablespoon or two of honey. My squash was very sweet and it didn’t need any extra sweetness. The description of the Panera soup does include honey.
  7. Serve hot with a generous scoop of the pumpkin seeds.

For the pumpkin seeds, melt butter in a small sauté pan over medium heat. Add pumpkin seeds and stir to coat. Sprinkle with paprika, curry powder, and salt. Continue to cook for 2-3 minutes, stirring continuously, or until pepitas/seeds begin to turn golden. Taste and add a bit more salt, if needed. Remove from heat and set aside to cool.


We love to help our patients live healthy and pain-free lives! Same day appointments available.

Pain relief today – Health for a lifetime!

Core Chiropractic & Rehabilitation
216-313-9044


insurance benefits

Insurance Benefits – Use It or Lose It!

The holiday season has arrived and like most people during this busy time of year, we are sure that your calendar is filling up with obligations.

 

If you have a calendar year plan with your group employer medical insurance, or your FSA/HSA plan, the end of the year is when most flexible spending, health savings, and insurance benefits expire.

Even though your time is already limited, here at Core Chiropractic & Rehabilitation, we’d like to give you a friendly reminder that it’s a good time to come in for a visit and use those insurance benefits!

Read the packet of information your employer gave you for open enrollment season. Carefully review the information about your insurance benefits, and see if any benefits are being cut or reduced in 2018. If so, and if you will be affected by the changes, get the most out of your coverage now before the cost of your treatment goes up.

There are many ways of addressing your medical needs now, instead of waiting until next year that can save you money. Come in for an exam and see what we can help you with, so you have a pain free holiday season!

Check with your insurer to see what insurance benefits you’ve used, and what you still have available for the year.

Also, check your FSA/HSA balance. Then make sure to take full advantage of your benefits before January 1.

Request an appointment before the end of the year to take full advantage of your insurance benefits by calling our office at 216-313-9044 or filling out the form below.

 

[ufbl form_id=”1″]


natural pain relievers

4 Natural Pain Relievers

Living with chronic pain can be emotionally and physically exhausting, as your symptoms never seem to take time off.

 

By now, you’ve likely tried all sorts of treatments—but you may not have considered these four little-known natural pain relievers:

 

1. Spur the release of your endorphins

Endorphins are pain-inhibiting hormones that are naturally produced by your body. Endorphins inhibit pain by binding to the opioid receptors in your brain, and they work similar to opioid pain medications like oxycodone or morphine.

Any activity that raises your heart rate for an extended period will spur the release of pain-relieving endorphins into your system. But this raises an obvious problem: how do you exercise if you’re in so much pain? The solution may be to pick a water-based exercise or to get help from the right type of health professional—such as a physiatrist, chiropractor, or physical therapist.

 

2. Take a warm soak

Soaking your body in warm water can help relieve muscle discomfort and many types of arthritis pain. There are numerous options for a warm soak, including a bathtub, whirlpool tub, or a warm pool. Some people find that essential oils or Epsom salts improve the muscle-relaxation benefits associated with a warm soak.

The temperature of your water should be warm and pleasant—especially before bed. Hot water can make it hard to fall asleep by raising the temperature of your body.

If a soak isn’t for you, there are plenty of other heat therapy options for your pain. Try applying an electric blanket or using an adhesive back wrap that provides low-level heat over several hours.

 

3. Keep hydrated

Most people know that drinking plenty of water throughout the day is good for your overall health. But did you know that it may also help with your chronic pain? Drinking enough water can alleviate stiffness, and it also supports your blood flow—which enables healing nutrients and oxygen to reach the various structures of your body. In addition, water helps to flush toxins out of your muscles and other soft tissues, and as a bonus, it can prevent constipation (a side effect of many pain medications).

As a general rule, women need roughly 2 liters of water per day, while men need 3 liters.

 

4. Ease your chronic pain with ice

Ice and/or a cold gel pack can alleviate your pain by reducing inflammation and slowing down your nerve impulses. A great option for cold therapy is an ice massage, which may provide additional relief through the manipulation of your soft tissue.

Here’s how to do it:

  • Begin by freezing water in a paper cup overnight. Once the ice has hardened, you can peel away the top inch of the cup to expose the ice.
  • Lie on your side, and apply the ice in a 6-inch radius around the location of your pain. You can also lie on your stomach and have a partner apply the ice for you.
  • Make sure to limit your ice massage to 5 minutes to avoid possible ice burns.

All of the above natural pain relievers are not prescriptive. Instead, they are intended as options for you to consider as you work in tandem with your doctor to manage your chronic pain.

No single treatment option works for everyone, but try one of the above options today and you might find significant relief from your chronic pain.

 

Originally published on Spine Health


 

If you would like more information about how we can help you with your Chronic Pain issues, please contact us today!

Core Chiropractic & Rehabilitation

216-313-9044