Neck Stretches Improve Your Response to Chiropractic Care

A little more practical information today – the proper way to stretch your neck (no rope necessary).

Somewhere along the way we got the impression that rolling the head on the neck in a circular motion is an appropriate way to stretch the neck muscles. WRONG! This is an excellent way to cause aggravation to the various joint surfaces, which are arranged such that rolling the head causes them to catch and drag, risking spasms of the neck muscles and long-term joint damage such as osteoarthritis.

A safer way to accomplish the same stretching is what I call the “Eight-Angle Stretch”. Begin by dropping the chin down to the chest.  Next, tilt the head backwards. Third and fourth, tilt sideways, bringing the ears down toward the shoulders. Now for the angles: fifth and sixth, tilt the head forward left and then backward right. Lastly, seventh and eighth, tilt the head forward right and then backward left.

Tilt your head slowly and deliberately in each of these directions just beyond the point of discomfort, hold it for a count of five, and then bring it slowly and deliberately back to the neutral position. Once or twice per day is sufficient for the needs of most people, but, if done properly, poses no particular problem from more frequent application.

Getting rid of your pain,

Dr. Steven Ray, Chiropractor

Val Vista Chiropractic

Too Sweet For Your Own Good

Allow me to continue the saga of Dr. Ansari in my Nutrition class at Palmer College of Chiropractic. One day we came into class, and somehow the discussion turned to Aspartame. In 1981, Aspartame was a relatively unknown product – diet soft drinks were about the only thing that contained it. Most people were still leery about no-calorie sweeteners because of the Saccharin debacle. Today Aspartame is known by several labels, including NutraSweet® and Equal®.

Dr. Ansari informed us that in the body, Aspartame was broken down into amino acids which, in large quantities, caused de-myelinization of the nerves. Nerves transmit an impulse at a set, measurable rate of speed. Myelin forms around the nerves and acts as an insulator which allows the impulse to travel at a higher rate of speed – more myelin, faster signal.

The benefit of this is that different nerves carry information and instructions at different rates of speed, creating coordination. When the myelin deteriorates there is a loss of coordination, not only of the skeletal muscles, but of all bodily functions. One of the conditions this generates is called Multiple Sclerosis or MS.

We were all naturally concerned, and asked if we should quit drinking diet drinks.  He laughed, and said that one or two sodas every day or so was perfectly safe.  The only problem came, he said, if every meal contained mostly Aspartame instead of sugar, and there was no danger of that happening.

I realize that our federal government issued a statement in 1987 saying that there was absolutely no risk is consuming Aspartame, but have you looked at the ingredients list on the foods you buy nowadays? You would be hard-pressed to find any prepared foods that don’t contain Aspartame or other artificial sweeteners, and government and other entities have been wrong before. Is drinking all the soda you want and eating extra calories because you aren’t drinking them, worth the risk of a condition like MS?

Getting rid of your pain,

Dr. Steven Ray, Chiropractor

Val Vista Chiropractic

Calcium is Calcium, Right?

When I started at Palmer Chiropractic College in 1981, one of the classes in my second quarter was Nutrition.  Dr. Ansari was from India, educated in England, and very knowledgeable about a variety of topics.  One of the things he talked about was calcium absorption.

The calcium ion (Ca++) is necessary for nerves to carry an impulse and for muscles to relax after contraction.  While it exists as an ion in the bloodstream, it can only be ingested into the body bonded to another ion as a molecule or chemical compound.  The most common forms are as calcium carbonate (known as bone calcium, or oyster shell calcium, or coral calcium, or limestone), calcium citrate (found in citrus juice), and calcium lactate (milk calcium).

Dr. Ansari taught that Vitamin D was essential for calcium, in any form, to be absorbed from the intestines.  Beyond that, we learned that different types of calcium bonds were more easily broken, and therefore more preferentially collected by the body.  He said that only about one percent of the calcium carbonate was absorbed, twenty percent of calcium citrate, and that as much as fifty percent of calcium lactate could be absorbed in the gut.

Calcium carbonate is the type seen most frequently, especially in grocery stores, because it is very inexpensive to grind up limestone and press it back into tablets.  Calcium citrate is now easily obtained in many places under the trade name of Citracal®.  Calcium lactate is readily available to most who are not lactose intolerant in the form of milk – those who are lactose intolerant must look in health food stores and on the internet.

One final factor to consider is that the above-listed percentages apply only to the calcium that the body actually touches.  In a 500 milligram tablet that does not dissolve (a common occurrence – many calcium tablets pass out the other end unchanged), perhaps 50-75 milligrams on the outside of the pill might actually be available to the body, of which one percent will be absorbed. Much better alternatives are chewables, powder in capsules, or liquid forms.

The recommended daily calcium intake for the average adult is 1000 mg.  This is set high enough to insure that the combination of all the calcium we put into our bodies daily, both through food and supplements, will allow the body to absorb the maximum amount that we need. More easily absorbed combinations will allow smaller intake amounts. Calcium is constantly being lost in our sweat, urine, and bowel movements, so a constant intake is critical to keeping us alive, healthy and happy.

Getting rid of your pain,

Dr. Steven Ray, Chiropractor

Val Vista Chiropractic

Charley Horses, Muscle Cramps & Leg Pain

No, we are not going to talk about Shari Lewis today, even though her show was one of my favorites when I was a little boy (this should be enough information to guess my age). I want to share some ideas regarding muscle cramping and spasming.

Many people have experienced, at one time or another, waking up with severe leg cramps that are often referred to as “Charley Horses”. The muscles feel as though they are in spasm and, frequently, the pain can be excruciating. The only relief comes from deep tissue massage, which is difficult to perform on yourself, and is usually as painful as the spasms. I got to enjoy that marvelous experience myself around 3:30 this morning.

Muscle cramps, especially the nighttime variety, are often caused by an imbalance between the amounts of calcium and potassium ions in the bloodstream. Nerves require both of these, as well as chloride ions to carry an impulse, and muscles require all three to contract, and more calcium to relax again.

When a patient reports that they are experiencing “Charley Horses” at night, my first question is, “Are you taking a calcium supplement?” Next is, “Do you drink milk daily?”  If the answer to either is, “Yes,” I then ask about a potassium supplement.  This is the more common one which is needed, and can be purchased in most grocery stores.

If they seem to be getting plenty of calcium and potassium daily, then my next question is about the type of calcium they are taking. The next posting will give details regarding that.  Other minerals which I have heard linked to muscle cramps are sulfur and magnesium.

One final thing which I have shared with others, and which I had an opportunity to try myself this morning, is quinine.  This is a chemical used as a medicine for malaria. I have no idea what properties it possesses that would link it to muscle cramps, and I just discovered that the FDA has published a warning against using it for this purpose (I presume they refer to the full-strength prescription version).

Quinine is also dissolved in soda water and used in certain alcoholic mixed drinks, and thus can be purchased in grocery stores labeled as “Tonic Water” or “Bitters” due to its bitter taste. Further research revealed that true tonic water is only produced in a greatly diluted form by a few companies, and that most is only quinine flavoring and high fructose corn syrup.

Having disclosed that, when I experienced a severe spasm in the medial muscles of my left thigh this morning, I first tried massaging them out, and then, failing in that, drank four tablespoons of generic store brand tonic water.  I was surprised three seconds later to have the spasm and pain begin to subside, completing the process in less than ten additional seconds.  I didn’t believe it and began vigorously massaging what had been the painful area and could discover neither pain nor tight muscles.

While I’m not yet prepared to state categorically that my relief was due to the tonic water, the coincidence is amazing, especially considering that the area is usually very sore for hours after the incident – which it was not this time. I’m certainly going to try it again the next time I experience “Charley Horses”, and continue suggesting it to my patients.

Getting rid of your pain,

Dr. Steven Ray, Chiropractor

Val Vista Chiropractic

Mattress Wars – Conclusions

I've thought, talked, written and dreamed about mattresses this past few weeks.  My conclusion? I have yet to find the perfect mattress. When I do, I don’t care what it will look like, but it will feel like I’m sinking into a cloud or floating weightless in any position I choose. And, it will be priced above conventional mattresses because it will last longer and alleviate the need to shop for mattresses ever again. Lastly, it will work for both my spouse and I (and the occasional feline visitor).

In the meantime, use these tips in shopping for your next mattress:

1. Visit your chiropractor to check on any pain you are having. That back pain in the morning may not be caused by your mattress and a simple adjustment will save you the headache of a new bed purchase.

2.  Go in person. Use my tips from Part 6. And here you find additional useful information from Elizabeth Mayhew:  http://today.msnbc.msn.com/id/22728644#.UCINb0Svf0g

Good hunting, and good sleeping!

Getting rid of your pain,

Dr. Steven Ray, Chiropractor

Val Vista Chiropractic

Mattress Wars – Part 6: How to buy a Conventional Mattress from one Chiropractor's view

To determine if a conventional mattress is the proper firmness, an assistant will be necessary.

1.  First, lie on your back near one edge of the bed. Have your assistant bring their eyes down level with the top of the mattress and look all along the contact area between it and your spine. Then have them try slipping one hand between the small of your back (just above the pelvis) and the mattress. It should slide in between with some effort. If they can see daylight, or the hand slides in without difficulty then the mattress is too firm. If it is almost impossible to insert the hand, then it is too soft.

2.  Second, lie on your side with your back to the edge of the bed. Again have your assistant squat down, eyes level with your spine, and visualize the spine from shoulders to pelvis. If the line formed is straight, then the mattress is probably the correct firmness.

One final bit of information: they (the hidden, all-knowing gurus of conventional mattress lore) say that a well-constructed mattress that has proper care is good for five years; a cheap mattress is good for two years. Realizing that they are the experts, but also that they are in the business of selling mattresses, you can probably safely double that estimate. Mattresses and box springs need to turned regularly, and those mattresses that are so designed should be flipped, as well. Conclusion: if your bed is more than ten years old, you need a new one.

Good luck with your hunt for the perfect bed!

Getting rid of your pain,

Dr. Steven Ray, Chiropractor

Val Vista Chiropractic

Mattress Wars – Part 5: Conventional Mattresses, sleep, pain and your body

Finally, conventional mattress and box spring sets – many different ideas have been tried over the years to equalize the pressure under a reclining body. I can’t begin to tell you any more about current technologies than what we all see on the commercials every day. Sealy and Serta mattresses are endorsed by most of the chiropractic colleges and are probably excellent products (they also are great benefactors in their donations to most of the chiropractic colleges). One of my patients visited the Duxiana store in Scottsdale, AZ – they had to tour the factory before the sales person would show them any products or discuss price. He said there is no doubt that they produce a spectacular bed, but they had to go somewhere else to find one that fit within their budget.

The mattress marketplace has become increasingly complex over the past 15 years. It used to be you had just one basic choice – an innerspring mattress. These days innersprings have become more complicated (as they have gained size, they've also gained a variety of different layers, pillow-top options, and spring variations).

To see how a conventional mattress is made, go to http://lowestpricefurniture.com/howmattressesaremade.aspx

This picture from http://www.amerisleep.com/ illustrates why you may have back pain with a conventional mattress:

Getting rid of your pain,

Dr. Steven Ray, Chiropractor

Val Vista Chiropractic