Dr Davis' Back & Wrist Pain Blog

Health Update: Walking, Running and Weightlifting

New Research Shows That You May Not Have To Do As Much As YouThought To Be Healthy…

Here is why, as published by the American Heart Association: “Walking briskly can lower your risk of high blood pressure, high cholesterol and diabetes as much as running can, according to surprising findings reported in the American Heart Association journal Arteriosclerosis, Thrombosis and Vascular Biology.”

The study found that both more running and more walking equated to more health benefits.  According to the American Heart Association: 

·         Running significantly reduced risk for first-time hypertension by 4.2 percent and walking reduced risk by 7.2 percent.

·         Running reduced first-time high cholesterol by 4.3 percent and walking by 7 percent.

·         Running reduced first-time diabetes by 12.1 percent compared to 12.3 percent for walking.

·         Running reduced coronary heart disease by 4.5 percent compared to 9.3 percent for walking.

According to Paul T. Williams, Ph.D., the study’s lead author,  “People are always looking for an excuse not to exercise, but now they have a straightforward choice to run or to walk and invest in their future health.”

So, when in doubt, GO FOR A WALK.  You don’t have to do an extravagant exercise program.  The key is to do something, do it consistently, and (here it comes again) DO IT NOW!

What About Weight Lifting?

Whether you are into weight lifting or not, here is some very interesting information.

Humans, have both red and white meat, or in other words, both red and white muscle tissue.

People who do endurance training (marathons and triathlons) tend to have more red muscle tissue, and people who do resistance training (like weight lifting) tend to have more white.

This makes sense because when you lift a heavy weight, the chemicals in the white muscle tissue are used for quick bursts of energy and strength. 

When you are doing long, steady exercise, chemicals in the red muscle tissue are used for slower, sustained energy.

There is a lot more to the bio-chemistry than that, but you get the picture.

Observations of diabetic patients report a whitening of their muscle tissue.  For a long time, the accepted belief was that this whitening of skeletal muscle from diabetes was harmful.

However, new research has shown just the opposite.  According to Life Science Institute, “In fact, the white muscle that increases with resistance training, age and diabetes helps keep blood sugar in check, the researchers showed.”

Of course, more research needs to be done. This is why it is so important to keep an open mind and go to doctors who stay on the cutting-edge of information and new research like Dr. Eben Davis, chiropractor in downtown San Francisco..

 Altadonna Communications ©

 

Weight Loss: What Time of Day is Exercise Best?

This has been a hot topic for a very long time.  In fact, it’s quite possible that cavemen and cavewomen were debating this while sitting around the campfire chomping on Mastodon burgers. The question is:

What’s The Best Time Of Day To Work Out?

            Okay.  Fine.  Cave people had a few more important things to worry about like food, shelter, and getting eaten by Saber-Toothed Tigers.

            But, if you are trying to lose weight and get in shape TODAY, then the answer to this question may be VERY important to you.

            If you are like most people, you have very limited time.  So, you want to get the maximum results from exercise that you can in as little time and with least effort possible.

            The good news is that a few recently published research papers may have some answers...

            The first is a study published in the October issue of Medicine & Science in Sports & Exercise.

            This research out of Brigham Young University (BYU) shows that 45 minutes of moderate-to-vigorous exercise in the morning actually reduces a person’s motivation for food.  This is contrary to the common belief that exercise STIMULATES appetite. 

            According to BYU: Professors, James LeCheminant and Michael Larson, measured the neural activity of 35 women while they viewed food images, both following a morning of exercise and a morning without exercise. They found their attentional response to the food pictures decreased after the brisk workout.

            “This study provides evidence that exercise not only affects energy output, but it also may affect how people respond to food cues,” LeCheminant said.  The report went on to say, “The 45-minute exercise bout not only produced lower brain responses to the food images, but also resulted in an increase in total physical activity that day, regardless of body mass index.”

            One thing of interest was that the women did not eat more food on exercise days than non-exercise days.  In other words, they did not eat more to make up for the calories burned from working out. 

            “The subject of food motivation and weight loss is so complex,” Larson said. “There are many things that influence eating, and exercise is just one element.”

What About Peak Performance?

            There are studies that show the AFTERNOON is the best time for peak performance.  One study published in Sports Medicine in 1995 revealed that, “Performance of physical activity is generally improved in the afternoon or evening, compared with morning.”

            Even more important are the results from a study published in Medical Science Sports Exercise in 1998 that found: “These results demonstrate that there is temporal specificity in training to increase work capacity in high-intensity exercise. Greater improvements can be expected to occur at the time of day at which high-intensity training is regularly performed.”

            In other words, training at the same time every day yields the best results in regards to performance.

            Here’s something to keep in mind…  The last two studies mentioned concern performance (strength, speed, etc.)  The first study done at BYU is about appetite and potential weight loss. Once again, science does not give us the clear-cut answer we are looking for.

So, What’s The Bottom Line?

            Make an exercise plan and exercise regularly.  That is the number one priority.  Clearly, any workout is better than none.  But, TRY to workout at the same time every day.

            These studies used small sample sizes and it is very possible that not everyone fits into these results.  For example, some people are morning people.  They jump out of bed at 5:30 every day cheering.  For others, that is torture.

            So, is it possible that these two types of people have different peak performance times?  One early and the other later?  Yes, it is. Once again, try it out for yourself.  Just be consistent and give it a valid shot.  Don’t try something for a week or two and think it did not work. Exercise, weight loss, and athletic performance simply do not work like that.  Neither does health. 

            All of these things take consistency.  You must do the right things… long enough…  and “long enough” is for the rest of your life.

            Sometimes reality can be a little harsh, but the alternative is much worse. 

Courtesy of: Altadonna Communications 

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The Truth about Exercise

How Much Exercise Is Too Much?

In today’s high-tech, fast paced society, we all tend to over think,  over complicate, and make things more difficult.  This is especially true when it comes to our health.  

For example, there is pretty good evidence that exercise is good for you and people who exercise are, in general, healthier than people who do not exercise.

Few people would dispute it,  but that simple statement can be taken to the EXTREME. How? Many people think if a little exercise improves health, then more must really improve health. 

Well, some researchers are now saying this thought process may be very very flawed.

Here is why:  Researcher Dr. James O’Keefe, a cardiologist at the Mid America Heart Institute of St. Luke’s Hospital in Kansas City, reported in the journal Mayo Clinic Proceedings that strenuous exercise might actually harm your heart.

         According to Daily Mail, “Extreme exercise, such as marathons, may permanently damage the heart and trigger rhythm abnormalities... [Researchers] say the safe ‘upper limit’ for heart health is a maximum of an hour a day, after which there is little benefit to the individual.

         “A review of research evidence by US physicians says intensive training schedules and extreme endurance competitions can cause long-term harm to people’s hearts. Activities such as marathons, iron man distance triathlons, and very long distance bicycle races may cause structural changes to the heart and large arteries, leading to lasting injury.”

         Dr. James O’Keefe said, “Physical exercise, though not a drug, possesses many traits of a powerful pharmacologic agent. A routine of daily physical activity can be highly effective for prevention and treatment of many diseases, including coronary heart disease, hypertension, heart failure, and obesity.

         “However, as with any pharmacologic agent, a safe upper dose limit potentially exists, beyond which the adverse effects of physical exercise, such as musculoskeletal trauma and cardiovascular stress, may outweigh its benefits.”

         Dr. O’Keefe thinks the research suggests that extreme endurance training can cause elevated cardiac biomarkers and transient structural cardiovascular changes that normalized in about a week.

         The review found:

• Approximately 12% of seemingly healthy marathon runners showed evidence for patchy myocardial scarring.
• The two-year follow-up showed a significantly higher rate of coronary heart disease in marathon runners versus runners who do not run marathons.
• Elite level athletes commonly develop abnormal electrocardiograms. Studies show that too much exercise can lead to abnormal heart rhythms. 
• Continued excessive exercise may lead to arterial wall stiffening.

         It is important to note that Dr. O’Keefe mentioned long-term, vigorous exercisers have a lower death and disability rate than non-exercisers.

         If the information in the report is accurate, exercising like crazy is better than not exercising at all… but moderate exercise is better than over-doing it.

         Many people (marathon runners, triathletes, etc.) were enraged by this report, and quite frankly, many factors were not accounted for in this research.

         For example, does nutrition change the results?  What about high carbohydrates versus low carbohydrates?  The list here could go on and on...

         But the really important point is:  EVERYTHING HAS LIMITS.

         For example, most people believe that drinking water is good for you.  Not always. If you drink too much water, you can actually DIE. In fact, a 2005 study in the New England Journal of Medicine found that close to one-sixth of marathon runners develop some degree of hypernatremia, or dilution of the blood caused by drinking too much water.

            Drinking the proper amount of water is good for you.  Too little is bad.  Too much is also bad.

            We may need to look at exercise the same way.  Too little exercise is bad and too much is also bad.

            Genetically, we are all different. We all have different amounts of stress and strain we can take.

            But, we all have a threshold.  Exercising up to that threshold will be beneficial, but crossing it will not be beneficial and probably harmful.

            Will some people be “okay” doing marathons or triathlons because they are genetically superior?  Probably. It’s just like some people smoke and live to be 95 years old and seem to be “healthy” their whole lives.

            Then again, other people get lung cancer in their 40’s and don’t survive it.

            Famous Chiropractor Jack Lalanne frequently said it is all about moderation.  He thought it was better to exercise a little every day than to go crazy every now and then. He was probably on to something. 

             Chiropractic is the perfect workout companion. Chiropractic adjustments help the body rest and recover from physical exertion and reduces the liklihood of injury.

To schedule an appointment with one of our highly trained San Francisco Chiropractors call 415-392-2225

Neck Pain, Headaches, and Poor Posture

Neck pain is one of the most common complaints for which patients present to our San Francisco chiropractic clinic. Headaches are also another very common problem and often go hand-in-hand with the presence of neck pain. So, the question that is frequently asked is, “…why do headaches and neck pain often travel together?”

            There are many types of headaches, some of which we have discussed previously with migraine and tension-type headaches being the most common. This article will focus on how headaches and the neck are related to each other and what YOU can do about it.

            The relationship between neck pain and headaches is strong! In fact, in some cases, headaches will occur ONLY when the neck hurts. One reason is because the first three nerves that exit out from the top of the cervical spine (C1, 2 and 3) have to travel through the thick group of muscles that insert onto the back/base of the skull along the occipital rim. Because we carry a lot of stress in the neck muscles, when they tighten up, they squeeze or pinch those 3 nerves and pain then radiates into the back of the head and sometimes up and over the vertex to the eyes or behind the eyes. If you take your fingers or thumb and push firmly into those muscles at the very top of the neck or base of the skull, it often feels, “…like a good hurt.” This is because they are usually tight since most of us carry our head too far forwards (forward head posture or FHP) and the muscles have to contract and constantly work to keep the head from gliding even further.

            So, what can YOU do about it? Let’s talk about a few GREAT posture retraining exercises. Tuck in your chin to the point where the voice changes pitch (your voice will start to sound “funny”). At that point, release the chin slightly so the voice clears and stay in position! That is the posture or head position of choice. Initially, it will be very difficult to remember to hold that position very long because your muscles (and brain) aren’t used to it and, you’ll slip back into the old forward head carriage habit or chin poke position. So, be patient with yourself because it takes about 3 months of constant self-reminding to, “…keep that chin tucked,” before this new “habit pattern” is formed in the brain.

We like to have our chiropractic patients perform these posture exercises at the clinic to make sure they do them and are doing them properly. Once learned these exercises can help counteract hours of poor posture at the computer.

            Another great exercise is an “offshoot” of this, where you tuck the chin in as far as you can (making a double or triple chin) holding that position for 3 seconds, and then tip the head back as far as you can without releasing the chin tuck and hold for another 3 seconds. Repeat this 2-3x / “set” and perform this multiple times per day.

            A 3rd great exercise for improving the forward head carriage posture is performed by lying on your back on a bed so that the edge of the bed is at the middle of the neck and head is dangling off the bed. Take a tightly rolled up towel (a hand size towel works well) and place it under the neck so that is resting on the edge of the bed so that your head can fall back towards the floor. Take some deep breaths and concentrate on relaxing all your neck muscles. Periodically, slowly rotate your head left to right, right to left, and “feel” the different muscles stretch as you do this. If you can afford 15 minutes, that’s PERFECT! But, if you only have a few minutes it’s still GREAT!

            Between maintaining a chin tuck upright posture and retraining the curve in your neck with the head hang off the bed exercise, you’ll feel (and look) much better! 

A cervical pillow such as Tempur-Pedic, can also help to restore and maintain the curve in your neck. 

            We realize that you have a choice in where you choose your health-care services.  If you, a friend or family member requires care for neck pain, we sincerely appreciate the trust and confidence shown by choosing our services and look forward in serving you and your family presently and, in the future.

To schedule a complimentary consultation for headaches and neck pain treatment in San Francisco, call 415-392-2225 and mention this article. 

Related Articles:

How Poor Workstation Posture Causes Neck Pain and Headaches

Chiropractic and Migraine Headaches

How Stress Causes Headaches

The Best Exercise for Forward Head Posture

Serving 94111 zip code and surrounding areas for 20 years

 

Obesity Rate Climbing. What Can We Do?

According to researchers at Harvard University, at least 20% of the US population is obese, and steadily climbing. Up to 1/3 of the population is either overweight or obese. Heck, only 20 years ago no state reported an obesity rate over 15%. We are blowing-up fast and driving health care costs up along with it.

Here is an excerpt from the article entitled Obesity Keeps Climbing for U.S. Adults from the "Harvard Reviews of Health News" on what can be done to address this problem:

What Changes Can I Make Now?

It's time to declare a "War on Obesity." I dislike using the term "War" related to any health problem. But it does reflect the dangers of this epidemic.

We don't know the main reason for the dramatic rise in body weights over such a short time. Therefore, we need to use the ammunition we already have available. You've heard this one before -- yes, it's exercise and diet.

A recent study confirmed the importance of physical activity to hold back weight gain. New guidelines from the American College of Sports Medicine strongly recommend:

• Moderate intensity aerobic exercise 30 minutes a day, five days a week OR high intensity aerobic exercise 20 minutes a day, 3 days a week

• Strength-training exercises twice per week. Exercise 8 to 10 different muscle groups with 8 to 12 repetitions of each exercise.

• This is a minimum amount of exercise. But it probably is not enough for many people to avoid weight gain. Your goal should be:

• 45 to 60 minutes of moderate intensity aerobic exercise 5 times per week OR

• 30 minutes of high intensity aerobic exercise at least 4 times per week

Moderate intensity aerobic exercise means keeping your heart rate at 60% to 75% of its maximum. High intensity exercise usually means 80% of your maximum heart rate. An easy way to calculate maximum heart rate is 220 minus your age.

Of course, all calories count. But some calories count more than others. Sugary foods and drinks usually contain a lot of fructose. Fructose causes more weight gain than other carbohydrates with the same number of calories. The same is true for potatoes.

Vegetable and yogurt eaters gain fewer pounds than those who eat few or none of these foods. I don't think the vegetables and yogurt are the direct reason for less weight gain. But surely eating them means you are likely to eat fewer foods that do cause weight gain.

My Take: Honestly, The above is easier said than done. Heck, most medical doctors don't know enough about nutrition to give good advice. And our kids sure don't learn much about nutrition in school...and the teachers themselves, mostly have no clue. So kids pretty much take on the poor nutrition habits of their parents. We need to get into the schools and start teaching the teachers. And there should be mandatory continuing education for medical doctors on nutrition...specifically, "plant based nutrition".

Anyway...there are simple things that can be done right now that just involve common sense. Eat better and exercise. Exercise turbo charges weight loss. In fact, according to a report in the journal Obesity Reviews, physical exercise seems to encourage a healthy diet. Use the guideline's above to get it going.

Most of the killer diseases like heart disease, cancer, and diabetes, are all considered "diseases of excess"...meaning they result from poor lifestyle choices, primarily at the dinner table.

The good news is many of these diseases are reversible, and immediate changes in body-weight, blood pressure, and body chemistry can be had with a healthy diet and exercise.

And you look better too. Life is just better all the way around.

Dr. Eben Davis is a vegan chiropractor in San Francisco. To schedule an appointment at Executive Express Chiropractic call 415-392-2225.

 

 

Chiropractic and Running

As a chiropractor in San Francisco, I have seen many runners of all calibers, from the super elite ultra- marathoners to the weekend warriors who struggle to log more than three miles per week.  Also, as a runner I know that regardless of the distance, avoiding injury is on the mind of every runner. 

Running is one of the best cardiovascular workouts for many reasons.  It’s one of the top fat-burning exercises one can do and requires little equipment (except for a good pair of shoes).  Also, by running regularly our skeleton and muscles get the (weight bearing) physical demand they need to stay healthy and strong. In addition to keeping our musculoskeletal system healthy, regular, high-intensity exercise, like running, has also been proven to promote the human growth hormone (HGH), which is growing in popularity as an anti-aging miracle cure.

However, like many high impact activities, care must be taken to avoid common injuries associated with the sport. The main causes of injury while running are related to biomechanical flaws in body structure.  Take for example, the most common injury associated with the knee most aptly known as Runners Knee.  Biomechanically, the very act of running tends to strengthen the back of the leg (hamstrings) more than the front (quads).  This imbalance can lead to pain that tends to be located behind or around the knee cap. 

Skilled chiropractors such as those at Executive Express Chiropractic can provide custom fitted orthotics and instructions on proper muscle toning and stretching to correct any imbalances, thereby saving those valuable knees.  

Another common injury associated with biomechanics is Iliotibial Band Syndrome (ITBS).  This is a very common running injury that is responsible for over 80% of race day pains. ITBS is aggravated by misalignments of the pelvis as well as other factors such as inadequate warm –up, excessive distances, or running on banked surfaces.  Abnormal pelvic alignment can quickly be accessed and corrected with a few visits to the chiropractor and stretches can be given to prevent the recurrence of this condition. 

Imbalances of the body may also occur elsewhere besides the pelvis, for example, check your form on a treadmill in front of a mirror. If one arm is bent more than the other or swings more, you likely have a musculoskeletal imbalance that can slow you down and lead to increased fatigue during your run.  No matter one’s skill level, skeletal balance and proper preparation are two keys to maintaining your healthy stride.  We at Executive Express Chiropractic have the ability to help keep you balanced, pain free, and out on the roads.

By: Amy Sanders, DC

To schedule a complimentary consultation with one of our San Francisco Chiropractors…call 415-392-2225 and mention this article.

Iliotibial Bands: How to Prevent Injuries

 

The Iliotibial Band, or IT Band as it is commonly referred to, is a fibrous, thick connective tissue.  It begins at the hip bone and runs down the outside of the thigh and attaches at the shin bone.  The IT Band works in conjunction with the thigh muscles to provide stability when the legs are moving.

 

Friction occurs when the IT Band passes over the bony outside section of the knee as the leg bends and straightens.  Runners commonly experience discomfort or pain when the IT Band becomes irritated or inflamed.  Typically, their feet strike the ground just as the IT Band passes across that hard outside part of the knee which can cause pain to be felt on the outside of the knee, the thigh or the hip.  The intensity of pain may increase when descending stairs and hills.

 

Other factors can contribute to IT Band injuries:

 

weak hip muscles

tight or inflexible thigh and buttock muscles

overuse

over pronation

excessive hill running

running on slanted/curved surfaces                      

 

Being proactive and knowledgeable can help avoid IT Band problems.  There is an abundance of exercises that target key muscles and movements that will increase flexibility.  Another important factor in preventing injuries is using proper form.

 

 
Prevention of IT Band injuries can be greatly improved by including various strength training exercises along with rehabilitation and stretching routines. Below is a list of common hip and thigh strengthening exercises that you can do by yourself:
 

• Walking lunges
• Yoga for runners low lunge
• Split squats with fitness ball
• Squats with resistance band raises

 
At the end of the day every runner wants to run injury free. As we discussed earlier, the hips and IT Bands are prone to injury if you have excessive tightness and/or weak muscles. Training should include ample stretching and strengthening followed by a foam roller massage for the serious runner who puts in a lot of weakly mileage (a lot can vary by individual but generally means anything above 20 miles per week).  Use the foam roller to massage and stretch out the IT Band and the surrounding tissues.  Make sure the foam roller is densely packed  and has a consistency more like wood.  Use your body weight and gravity to massage.  Pain should be felt in those areas during massage to know it is being done correctly.  The pain indicates an area of tightness.

Runners can also use myofascial massage/release to work out pain and tightness. Starting early and being consistent with the above techniques should improve your chances of running healthy and pain free for the long term.
 

An exercise program is essential to being fit in body, mind and spirit.  Let us guide you to a long, healthy running experience.  

 

Aaron & Andie

Aim Fitness  www.aim2bfit.com

415 512-0800

215 Fremont St

SF CA 94105

 

*Mention this blog post for a complimentary personal training session

 

Best Exercise for Forward Head Posture

We have been practicing chiropractic in downtown San Francisco for almost 20 years now. One of the most common problems we see is Forward Head Posture (FHP). The head should be positioned over the body in such a way that from the side, your ear lobe is center with your shoulder. When we spend too much time sitting in front of a computer, our heads tend to move forward...and stay there. This can cause a chain reaction from tight neck muscles, increased pressure on the spine and discs, to neck pain, headaches, breathing problems, and insomnia.

Chiropractors are experts at preventing and correcting forward head posture. After-all, FHP is acquired. It is an adaptation to your external environment. Just like the branches of a tree by the ocean conform to the steady onshore winds...the muscles, ligaments, tendons, and spine, adapt to the constant pull towards the computer screen.

Fortunately, there are ways to correct FHP with exercise, chiropractic adjustments, ergonomic instruction, and proper sleeping position...including a cervical pillow.  Check out this video for the best exercise for Forward Head Posture that I know of. We use a foam block behind the patients upper back at our chiropractic center to enhance the treatment and make it more effective.

To schedule an appointment at Executive Express Chiropractic in San Francisco call 415-392-2225. Ask for a complimentary posture exam.

Is Lifting Weights Good For Your Back?

San Francisco Chiropractor Comments:

Patients often go to a chiropractor because they injured their back lifting weights. Others see a chiropractor because they developed back pain from things like sitting for long periods, or moving, or playing sports...or just out of the blue...but now they are unable to work out.

And then there are people like me who get back pain when they don't workout with weights.

What gives...is lifting weights good or bad for back pain?

Well...there is no cookie cutter answer...it just depends on the circumstances. In general...weight lifting is good for the back and all the rest of the body for that matter. Regular weight lifting along with stretching, and aerobic conditioning, and core muscle work is excellent for the spine.

However...if you don't workout on a regular basis, and when you do you tend to over-do it...you could be setting yourself up for a spine injury. Or, if you are overweight, or do not have strong abnominal muscles...you are more prone to a hurting your back lifting weights.

If you have back pain, say from a repetitive stress injury, because you work too much on the computer (like me)...you are probably someone that will find that weight lifting helps the back pain. What happens is all the repetitive movements cause your muscles to tighten up...and lactic acid builds up in them and causes pain. Lifting weights often helps to reverse this...I know it does for me...which is why I always find time to workout...no matter what.

Weightlifting can and should be part of the rehabilitation process for an injured back. Not right in the beginning...but rather later on in the treatment process. I highly recommend working out at a gym where they have professional trainers or with a chiropractor that has knowledge about lifting weights...first hand knowledge. Everyone is different and there are many ways to exercise the same body part with weights. There are machines, dumbbells, barbells, etc.

 I do think it is always wise to listen to your body. If an exercise...any exercise causes pain...STOP. I'm not talking about the pain of forcing an extra repetition (which is good)...I'm talking about pain like it is hurting you...there's a difference.

So, YES!...lifting weights is good for the back, as long as the conditions are right. I would highly recommend incorporating weights into your over-all health and wellness regimen. If you do it right, it will help you to look young and feel better about yourself into your golden years. Weight lifting will also  help keep your spine and skeletal system strong and healthy. It's a perfect compliment to chiropractic adjustments.

Dr. Eben Davis is clinic director of Executive Express Chiropractic in downtown San Francisco. To schedule an appointment call 415-392-2225.

Directions to Executive Express Chiropractic

 

Exercising with Back Pain

San Francisco Chiropractor Comments:

Many of our new patients at Executive Express Chiropractic see us because they injured themselves exercising or playing sports.

One of the most frustrating things for many back pain sufferers is that it (the back pain) interferes with their ability to exercise...and that exercise often times makes the back pain worse.  And the funny thing is...the right kind of exercises are probably one of the best things one can do to cure back pain. And most will agree that regular exercise (especially the right kind) actually helps prevent back pain in the first place.

So what gives...how can exercise cause back pain and prevent it...and be both good and bad when you have back pain?

Well...it's the Goldilocks principle. The porridge is either too hot...too cold...or just right! 

All of us are different, and we develop a certain level of tolerance for exercise based on how often we do it and what we do. Also baked into the equation are the other things we do on a daily basis. If we deviate from these established routines, the body will adapt, often times in a negative way. Here is an example of what I mean:

My brother just flew to San Diego on a business trip. Now out of the blue he is lugging around heavy bags and equipment and sitting for 8 hours in a sardine can at 30,000 feet. He then sleeps in a different bed with a different pillow. Well the next day he wakes up and can't move because his back is killing him.

This is an extreme example of what can happen when we deviate from our established internal set points and daily routines.

My brother's musculoskeletal system was shocked by the sudden change in the physical demands placed on it...it short circuited. This is the same sort of thing that happens when many people injure themselves exercising or playing sports. They do too much or more than their body is used to dealing with.

Is there a solution?...YES. The solution is to consider this variable when you engage in physical activities that are outside of what you would normally do on a day to day basis. If you walk a mile a day...then all the sudden walk ten miles...you will most likely get really sore. But if you walk a mile, then two miles, then 3 miles...and work your way up to 10, stretching before and after, and using ice in between, well chances are really good you will handle it no problem.

Same is true when exercising with back pain you already have. You want to start off really slow...maybe with some stretches and back pain exercises...then build up the amount of frequency, intensity, and duration, slowly over time. A good chiropractor, physical therapist, or personal trainer can help you do this...or you can do it on your own using common sense and these tips.

Usually, when exercise makes a patients back pain  worse, it's because they did too much, or the wrong kind of exercise. You don't want to jump right back into your normal "pre-back pain" workout with back pain. You want to take a few steps back and scale back into it...slowly. Otherwise, yes...you can make the back pain worse.

Icing should be a big part of exercising with back pain. I recommend you ice for 15 minutes before and after exercise. I also recommend you stretch out for 5 minutes before and after...nice and easy...no sudden jerky motions.

Then...when your back pain is gone and you are feeling better...consider adding "core" exercises to your routine to make your back stronger and better able to handle increased work and stress (core exercises for beginners).

So there you go. Exercising is a great way to both prevent back pain and treat back pain. But it needs to be done using the Goldilocks principle...not too little...not too much...just the right amount :-)

Dr. Eben Davis is clinic director of Executive Express Chiropractic in San Francisco. To schedule an appointment call 415-392-2225.

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