Tag Archive for: Car Accident Injuries

3 Key Ways to Prevent a Herniated, Bulging, or Slipped Disc

A neighbor of mine once told me “Getting old is not for the faint of heart,” and that’s always stuck with me.

 

After all, haven’t we all had one of those days where we wake up somehow having managed to injure ourselves in our sleep?

 

Or, if you’re like an old classmate of mine (who shall remain nameless), maybe there was a time you ate a big meal and a couple of hours later ended up taking yourself to the emergency room because you had not yet learned what heartburn felt like.

 

We’ve all been there.

 

And, like it or not, back pain is more likely than not something we’re all going to have to learn to prepare for and manage.

 

So, right here, right now, let’s start with lesson number one…

 

Simple ways to prevent a herniated disc.

 

Bottom Line:

 

Absolutely no one wants to deal with back pain.

 

Whether you’re living with pain today or looking to reduce your risk of injury and find ways to prevent a herniated disc in the future, you may be curious about how you can strengthen your spine.

 

And as the go-to provider of non-surgical spinal disc treatment in Denver, we’re here to tell you that you’ve come to the right place!

 

When it comes to fortifying your spinal discs, it’s wise to start with the body’s core — the set of muscles, ligaments, and tendons that support your spinal column and help your spinal discs move.

Why it Matters:

 

Your core needs to have a balance of strength and flexibility to perform at its best.

 

A strong core allows your body to have the support it needs to move, bend, and twist without causing injuries, and a flexible core is crucial to allowing the body to move well and through a full range of motion.

 

Together, these physical qualities help you keep your spinal discs healthy, just like movement-based care such as the adjustments we provide.

 

So, our top 3 ways to prevent a herniated disc include:

 

  1. Core exercises can help your back maintain a balance of strength and flexibility.
  2. Movement of the spine promotes the delivery of nutrients to the spinal discs.
  3. Spinal adjustments can improve your range of motion and help to decrease pain.

 

Ways to Prevent a Herniated Disc at Home

 

As noted in the list above, engaging in exercise to improve your core strength or to strengthen the abdominal, back extensor and rotator muscle groups can help you reduce your risk of spinal disc injury.

 

And in our time providing non-surgical spinal disc treatment in Denver, we’ve seen first-hand just how much of a difference incorporating and prioritizing core work can make in our patients’ spinal health.

 

The stronger your core is, the less load your disc sees with activities of daily living, ultimately lessening the risk of herniation, which is why we compiled the following list of ways to prevent a herniated disc at home.

 

We recommend the following exercises and stretches below and aiming for 10 repetitions of each and then repeating each 2-3 times a week.

 

Planks

 

  1. Start in a push up position, bend your arms, and support your body with your forearms.
  2. Keep your hips, legs, and torso in a straight line while tightening your abdominal and glute muscles.
  3. Draw your core muscles in at the level of your belly button and hold that position as long as you can.

 

Bird Dogs

 

  1. Get on all fours, making sure your spine is neutral (not arching up or down).
  2. Then, engage your core muscles and slowly reach forward with your right arm as you extend your left leg behind you.
  3. Hold for a breath and then slowly return your limbs to the starting position.
  4. Repeat the exercise on the other side.

 

Glute Bridges

 

  1. Lie on your back with knees bent 90 degrees and feet flat on the floor.
  2. Engage the muscles of the deep core and move into a bridge position by lifting your bottom off the floor. Instead of forcing your belly up by arching your back, try to maintain the natural curve in your lower spine.
  3. Lift your left foot off the floor and extend your left leg to maintain a straight line through your left heel.
  4. Return your foot to the floor and repeat with your right leg.

 

Dead Bugs

 

  1. Begin lying on your back with both arms extended towards the ceiling.
  2. Lift your legs off the floor to 90 degrees.
  3. Exhale to bring your ribcage down and try to flatten your back onto the floor by rotating your pelvis upwards and bracing your core muscles (this is the starting position for this exercise that you need to hold throughout the movement).
  4. Start the exercise by extending your left leg, straightening at the knee and hip and bringing the leg down to just above the floor (don’t let your lower back arch).
  5. At the same time, lower your right arm back to just above the floor.
  6. Keep your abdominal and gluteal muscles tightened and return your left leg and right arm to the starting position.
  7. Repeat with your right leg and left arm.

 

Back Extensions

 

  1. Lie face down on a mat and place the hands on the floor or behind the head (more advanced).
  2. Contract the abs and keep them contracted throughout the exercise.
  3. Squeeze the back to lift the chest a few inches off the floor.
  4. Lower and repeat.

 

Knee-to-Chest Stretches

 

  1. Lie on the back with both legs flat against the floor.
  2. Lift the right leg, bending the knee toward the chest.
  3. Use both hands to pull the right knee toward the chest.
  4.  Hold the right knee against the chest for several seconds.
  5. Return to the starting position.
  6. Repeat with the left leg and then return to the starting position.

 

Kneeling Back Stretches

 

  1. Begin the exercise on the hands and knees, positioning the knees hip-width apart, with the shoulders directly over the hands.
  2. Round the back, pulling the belly button up toward the spine and tilting the lower back toward the floor. Hold the position for 5 seconds.
  3. Rock gently backward, lowering the buttocks as close as possible to the heels. Ensure that the arms are stretched out in front. Hold the position for 5 seconds.
  4. Rock gently back up to the starting position.

 

Modified Seat Side Straddle

 

  1. Sit on the floor with one leg extended to the side and the other leg bent.
  2. Keep your back straight and bend from your hips toward the foot of your straight leg. Reach your hands toward your toes and hold for 5 seconds.
  3. Slowly round your spine and bring your hands to your shin or ankle.
  4. Bring your head down as close to your knee as possible.
  5. Hold for 30 seconds and then relax for 30 seconds.
  6. Repeat on the other side.

Next Steps:

 

It’s been said that we don’t get old and stiff, we get stiff then old.

 

The fundamental takeaway from our list of ways to prevent a herniated disc is that It’s much easier to keep your spine moving than to get your spine moving, and our practice is here to help you stay active, healthy, and happy!

 

If you’re ready to get serious about your spinal health or you’re looking for non-surgical spinal disc treatment in Denver, reach out to us today to schedule a visit whether it’s been awhile since your last adjustment or it’s time for your first.

 

Our expert team will work with you to assess your movement and create a plan of action to keep you pain-free and at the top of your game for years to come.

 

Our doors are open, and we’re here for you!

The 3 Most Common Injuries We See With Car Accidents

he-3-Most-Common-Injuries-We-See-With-Collision-Accidents

Bottom Line:

 

Whether you are just driving to work or taking a big family vacation, an unexpected car accident can cause painful injuries that impact you for months and years to come.

 

The weight of your vehicle combined with motion and speed can create a tremendous amount of force.

 

Even low-speed collisions can generate enough force to cause significant injury.

 

Whatever the details, one thing remains true…

 

That force gets transferred directly to your body!

 

If you’ve recently been in an auto accident, the first thing you should do is make an appointment with a chiropractor specializing in collision accident injuries in Denver.

 

The violent forces that occur during an auto accident can cause damage to your spinal discs, ligaments, tendons, and bones-even at “low” speeds.

 

Most common injuries after a collision accident happen because your head is whipped backward and forward very quickly.

 

This rapid back and forth motion frequently results in ligament tearing and spinal disc injuries.

 

Symptoms such as neck pain, back pain, headaches, confusion, and even depression may indicate that you’ve suffered a whiplash injury.

 

Why it Matters:

 

You may be surprised to learn that shoulder injuries are some of the most common injuries after a collision accident in addition to whiplash.

 

Your shoulder is one of the most complex parts of your body and is made up of a collection of bones, ligaments, tendons, and muscles.

 

If you are the driver and have your hands on the wheel at the time of the crash, the sudden force created by the accident can lead to a torn rotator cuff.

 

Seat belt related injuries are also some of the most common injuries after a collision accident.

 

Your seat belt can irritate impingement syndromes in the shoulder and contribute to other spinal injuries.

 

That said, remember this.

 

Seat belts save millions of lives each year and should absolutely be used every time you enter a vehicle.

 

In addition to head and shoulder injuries, a sudden stop or change in direction during an accident can also place a tremendous force on your chest.

 

What’s more, since your arms and legs are more than likely unsecured, they can strike the interior of your car, causing additional injuries.

 

Common Injuries After a Collision Accident

So, here are a few of the most common reasons we recommend you see a chiropractor specializing in collision accident injuries in Denver after any collision accident.

 

  • Head Injuries: Striking your head against the steering wheel, dashboard, or window can result in a severe head injury such as a concussion (which is considered a mild traumatic brain injury).
  • Spinal Injuries: The forces that occur during a car accident can cause spinal injuries like instability, whiplash, or herniated discs.
  • Arm or Leg Injuries: Injuries to your shoulders (if you’re holding the wheel) or your knees (if they hit the door or dashboard) are very common after a car accident.

 

Next Steps:

 

Ignoring any injury, whether it’s on our list of the most common injuries after a collision accident or not, is not a good idea.

 

If you’re in a car accident, no matter how minor, it’s important to get evaluated.

 

Taking the right action steps as quickly as possible can make a huge difference in your overall well-being and healing.

 

In fact, the injuries sustained in most accidents can be treated conservatively, and many don’t require surgery.

 

Research has shown chiropractic care to be very effective at treating injuries like neck and back pain, headaches, whiplash injuries, and extremity issues.

 

If you’re searching for a chiropractor specializing in collision accident injuries in Denver know that our doors are open and our expert team is here to help, right now.

 

We’re focused on relieving pain, restoring mobility, and supporting long-term healing, and we specialize in treating most all of the common injuries after a collision accident.

 

A complete evaluation is how we determine the extent of your injuries and begin your journey towards recovery.

 

What’s more, our practice’s evaluation process and assessment tools can help us fully document your injuries for your records, your medical doctor’s records, your insurance providers records, and, when needed, your attorney’s records.

 

Then with a combination of conservative treatments designed specifically for you, we can help you find relief as quickly, safely, and naturally as possible.

 

 

 

Science Source:

 

The Impact of Musculoskeletal Injuries Sustained in Traffic Crashes. BMC. 2018.

 

 

Spinal Disc Health 101: The Proven Benefits of Proactive Care

Spinal disc 101

“Move it or lose it!”

I’m not really sure where that started, but it wouldn’t surprise me if the person who originally coined that phrase was a chiropractor… thinking about spinal disc health and proactive care.

Seriously, It seems that so many of us just don’t realize movement can and is often the best medicine for the spine!

Did you know that our spinal discs actually don’t have a good blood supply running to and through them to help keep them healthy?

It’s actually movement – yes, movement – that drives the uptake of the vital fluids, oxygen, and nutrients that our discs need to maintain their optimal structure.

Bottom Line:

We’ve said it once, and we’ll say it again – absolutely no one has time for back pain.

After all, not many things can sideline you like a nagging, persistent, seemingly ever growing pain in and around your spine – you know, the core structure of your body that holds you upright and allows you to bend, twist, and move!

Every day, those tiny but mighty discs between the bones of your spine are absorbing the stress related to gravity, your posture, and your movement patterns.

Over time, this stress can cause wear and tear to your discs that can become painful when left unchecked.

Perhaps that’s why another chiropractor coined the saying “You’re only as old as your spine.”

It’s one we certainly use frequently being the go-to chiropractor for herniated discs in Denver.

A strong spine fortified with strong spinal discs will help you keep that back pain at bay.

And the good news is that spinal disc health and proactive care go hand in hand.

There are a few key ways you can keep your discs healthy from the comfort of your own home… starting today!

Why it Matters:

Not surprisingly, movement and exercise are perhaps the best ways to approach spinal disc health and proactive care.

There’s really no wrong way to get your daily dose of movement, but you will want to do what you can to ensure you’re moving well.

After all, you don’t want to trade one type of back pain for another!

Spinal Disc Health and Proactive Care

Each day, try to stay active, move your spine through its full range of motion, and, as always, be cautious about sitting for hours on end.

If you do have to sit for long periods, try to change positions every 15 minutes. And if you have to work at a computer for hours at a time and you have the option, bring in a standing desk.

These small steps can help both reduce stress on your discs and engage the small muscles supporting your spine – both of which are essential for disc health.

Also, when it comes to spinal disc health and proactive care, something we feel the need to stress based on what we’ve seen first-hand as the go-to local chiropractor for herniated discs in [your city / town / neighborhood] is to always, always mind your posture.

The combination of inactivity and long periods in an unbalanced posture can wreak havoc on your spinal discs.

Here are a few other easy adjustments you can make to proactively protect your discs:

● Practice safe lifting. Improperly lifting any object of any size places undue stress on your spine. Remember to avoid bending while lifting, to use your legs rather than your back, to use a buddy when needed, and to always try to hold items close to your body.

● Exercise consistently. In addition to getting that daily dose of movement, incorporating exercises designed to improve the strength and flexibility of the muscles in your core and back that support the spine can make all the difference to your spinal health.

● Rethink your sleeping position. On top of minding what we’ll call your daytime posture, it’s important to do the same when you sleep. Aim to avoid sleeping on your stomach and make sure to replace old or worn out mattresses when needed.

● Rethink your shoes. High-heeled shoes in particular can make it harder to maintain proper posture.

● De-stress regularly. Be sure to find time to relax and unwind so the stress of the day doesn’t turn into physical tension in your neck, shoulders, and back.

Next Steps:

As you can probably tell from that list, keeping your spinal discs healthy is one of the best things you can do to reduce your risk of experiencing neck or back pain.

If you spend long hours at the computer, you’ll want to take proactive steps to counteract that stress.

When it comes to spinal disc health and proactive care, following the steps outlined above is a great place to start.

Keeping up on those adjustments and regularly checking in with our expert team is even better, especially if you’re looking for a chiropractor for herniated discs in Denver.

And get this. Adjustments are actually a great way to help your muscles relax.

When a muscle is stretched quickly, the nerves in the muscle respond by causing the muscle to relax. This reflex protects the muscles from tearing during any quick stretch.

A chiropractic adjustment does not go nearly deep enough to risk tearing muscles, and it activates those same nerve impulses that make the muscles relax.

So, whether it’s been some time since your last adjustment or you’re ready for your first, we hope you’ll give us a call.

We’d be happy to work with you to keep your spinal discs healthy for years to come!

Science Source:

Disc Changes Associated with Prolonged Sitting. PMR. 2014.

Denver Chiropractor shares: Single Best way to avoid back pain

After 24 years in practice, our Denver Chiropractor is pretty sure that understanding this one little skill would have saved lots of people from low back pain. As always use common sense and check with a doctor first. If you need help with back pain, just request an appointment and we can help:

 

Denver Chiropractor shares 3 Quick Tips to Prevent Foot and Ankle Pain

 

As the weather warms up we will start seeing more and more people getting outside, and that is great. But with increased outside time comes an increase in annoying foot and ankle injuries. In this video we show you 3 quick and simple things you can do to help prevent foot and ankle pain. As always, use common sense and make sure these exercises are right for you.

Denver Chiropractor shares 3 Best Tips For Tension Headaches and Neck Pain

In this video we show you 3 quick tips for tension headaches and neck pain. Since so many of us spend so much time on phones, tablets and computers these day, we are seeing a sharp increase in how many people are reporting problems with tension headaches and neck pain. While headaches should always be evaluated by a professional, there are some simple things you can try at home. As always, check with a doctor and make sure this is right for you.

Denver Chiropractor shares – 3 more ways to improve your posture

Seems like everyone wants to improve their posture. In this video we build on our previous “Improve your posture at home” series that we produced during the lockdown days of 2020. We cover some great things you can do just about anywhere. As always make sure that this is appropriate for you by checking with a doctor first.

The “Why?” Stretch & The “Touchdown” : improve your posture anywhere.

As you know, the postural problems from spending time at computers and on phones is becoming an epidemic. No one wants that “hunched over” look, or the neck and mid back pain that come with it. These two simple exercises can help. As always, use common sense and make sure they are right for you by checking with a doctor first.

Denver Chiropractor Shares- 5 minutes to prevent low back pain

To prevent back and neck pain, a little mobility work goes a long way, especially when you can do it anywhere. Whether you’re working from home or working at the office or about to workout, if you have 5 minutes for a little movement, try this. Of course, make sure it’s appropriate for you (check w a doctor first).

Denver Chiropractor shares: The Double Slider Lunge

Leg Day! The double slider lunge. This lunge variation really hits the glutes and the adductors while building muscular endurance. Can be done with or without the sliders, but is definitely a little tougher with the sliders. As always make sure this is right for you.

Health Alert: Smartphones and Watches Can Pose Dangers to Pacemakers.
Researchers tested the magnetic field output of common smartphones and smart watches at varying distances from implanted heart devices and discovered that in close proximity (less than 6 inches), the magnetic fields of these devices were strong enough to potentially interfere with implanted defibrillators and pacemakers. Based on the findings, study author Dr. Seth Seidman notes, “[Patients should] take simple proactive and preventive measures, like keeping consumer electronics, such as certain cellphones and smart watches, six inches away from implanted medical devices and not carrying consumer electronics in a pocket over the medical device.”
Heart Rhythm, August 2021

Diet: Eat More Leafy Greens!
A review of 24 meta-analyses concluded that increasing one’s intake of green leafy vegetables by 100 grams per day can reduce the risk of coronary heart disease, stroke, and early death by 25%.
Food Chemistry, October 2021

Exercise: Starting Exercise Late in Life Still Offers Benefits.
Older coronary heart disease patients who became physically active after age 60 were 45% less likely to die during the following seven years than their peers who remained sedentary.
European Society of Cardiology, August 2021

Chiropractic: Manual Therapy for Knee Osteoarthritis.
An analysis of data from six randomized controlled trials and randomized crossover studies concluded that manual therapies—such as those provided by doctors of chiropractic—are effective for reducing pain and increasing function and range of motion in cases of osteoarthritis of the knee.
Medicine, July 2021

Mental Attitude: Online Learning Boosts Sleep for Kids.
Poor sleep hygiene can negatively affect a child’s academic progress and overall wellbeing. A study that included 5,200 middle and high school students found that taking online classes can dramatically reduce the risk for insufficient sleep, especially if the teen can arrange their own schedule. Lead author Dr. Lisa Meltzer explains, “Without the required transportation time or time required to get ready for school in the morning, online students were able to wake later, and thus get more sleep.”
Sleep, August 2021

Wellness/Prevention: Vitamin D Levels and PSA Trends.
For men under active surveillance for prostate cancer, those with higher initial vitamin D levels were two times more likely to see their prostate-specific antigen (PSA) levels trend downward.
Urology, September 2021