Dr Davis' Back & Wrist Pain Blog

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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How to prevent winter sports injuries

San Francisco Chiropractor Comments:

If you are anything like me, you get excited about winter sports when the snow falls...and boy has it been falling this year...there is already a 15 foot base in Lake Tahoe.

There is nothing like the feeling of exercising in the snow. But along with all the fun and excitement comes the risk of both minor and serious injuries.

I am an experienced skier and I took a really bad fall my first day out. I was cruising along trying to wipe fog out of my goggles with my glove and crossed tips. I now know why so many people wear helmets (I wear one now).

According to the U.S. Consumer Product Safety Commission, more than 350,000 people were treated in hospitals, doctor's offices and emergency rooms for winter sports-related injuries in 2009…Ouch!

So while winter sports are awesome...safety needs to be a priority (see below). 

AMERICAN ACADEMY OF ORTHOPAEDIC SURGEONS SAFETY TIPS :

-- Check the weather for snow and ice conditions prior to participating. Pay attention to warnings about upcoming storms and severe drops in temperature to ensure safety while outdoors. Skiers and snowboarders should make adjustments for icy conditions, deep snow powder, wet snow, and adverse weather conditions.

-- Dress for the occasion. Wear several layers of light, loose and water- and wind-resistant clothing for warmth and protection. Layering allows you to accommodate your body's constantly changing temperature.

-- Wear appropriate protective gear, including goggles, helmets, gloves and padding. Also, check that all equipment, such as ski and snowboard bindings are in good working order.

-- Skiers and snowboarders should buy boots and bindings that have been set, adjusted, maintained and tested by a ski shop that follows American Society of Testing and Materials (ASTM) standard job practices.

-- Never participate alone in a winter sport. If possible, skiers and snowboarders should go with partners and stay within sight of each other. If one partner loses the other, stop and wait. Also, make sure someone who is not participating is aware of your plans and probable whereabouts before heading outdoors.

-- Skiers and snowboarders should stay on marked trails and avoid potential avalanche areas such as steep hillsides with little vegetation.

-- Avoid sledding near or on public streets. Sledding should be done only in designated and approved areas where there are no obstacles in the sledding path. Speeding down hills in parks that are not designed for sledding puts you at risk to be hit by cars and trucks or slam into parked vehicles, curbs, and fences.

-- Sit in a forward-facing position when sledding and steer using your feet or the rope steering handles for better control of the sled.

-- Warm up thoroughly before playing. Cold muscles, tendons and ligaments are vulnerable to injury.

-- The warm up should be a good 10 minutes of walking, slow jogging or working on the exercise bike. This is to help increase your heart rate and blood flow to your muscles.

Tips taken from the following blog post on www.MedicalNewsToday.com: Skate, Slide and Glide Through Winter Injury-Free.

Dr. Eben Davis is a San Francisco Chiropractor and is clinic director of Executive Express Chiropractic in the SF Financial District.

 

Back Pain, Obesity, and Chiropractic

San Francisco Chiropractor Comments:

Almost 70% of Americans are either overweight or obese, and millions suffer with chronic back pain...is there a connection? I think so.

After-all...the spinal bones, spinal discs, ligaments, muscles, and tendons, are designed to function best with a more normal body weight. When we over-load the spine and it's supporting structures over an extended period of time it will cause them to breakdown and malfunction.

 

Here are some of the musculoskeletal disorders that are associated with obesity:

• Degenerative Disc Disease (DDD)
• Herniated Discs
• Bulging Discs
• Spinal Stenosis
• Sciatica
• Chronic Back Pain
• Facet Syndrome
• Degenerative Joint Disease (DJD)

Is it possible that if an obese back pain patient were to lose weight the back pain would go away?

It's not only possible, but the reverse is also often true.

Many times, if an obese patient does not lose weight the back pain will persist...even if the patient is undergoing chiropractic care, or acupuncture, or physical therapy.

In fact, many obese patients are so de-conditioned because they have been unable to exercise (or unwilling to) that back pain treatments cause even more pain. Managing this is an art.

So how does an obese patient fix their back pain?

In my 20 years as a chiropractor in San Francisco I have helped hundreds of obese patients with back pain. I have always found that it is best to do a combination of chiropractic care, aerobic and strentgh training, and plant based nutrition therapy or some other form of nutrition based weight loss (not a quick fix program).

If we can do all these lifestyle modifications together...slowly at first...we can make long term permanent changes in a patients body weight and back pain.

And here's the deal...usually the back pain is the least of an obese patient's health care concerns. Obesity is a primary cause of most killer diseases such as heart disease, cancer, stroke, and diabetes.

Often times we work closely with medical doctors, nutrition counselors, and physical therapists...and sometimes a chiropractor manages everything. I have done both.

So anyway...YES, there is a direct connection between back pain and obesity...and a chiropractor skilled in lifestyle modifcation programs can help get an obese patient back on track. A chiropractor is a great first step. 

Dr. Eben Davis is clinic director of Executive Express Chiropractic San Francisco

 

 

Golf Performance Training Tips To Improve Power

Michael Martin
Equinox Fitness Elite Personal Trainer

Golf as we know today has evolved into a power game due to golf courses getting longer and tougher. In order to keep up with the challenging courses, it is critical to train your body. Take one look at the professional golf players on tour today, you’ll see strong, lean bodies. Having a great physique can help you not only increase your distance off the tee, but avoid the injuries that frequent golfers: low back problems, golfer’s elbow, flexibility issues and fatigue. Why would you not want to reach your full potential? If you would like to play more consistent golf, hit the ball further and decrease your injuries, than you are in the right spot. Below you will find a series of exercises that will help you reach your potential by increasing your core strength, increasing your balance and increasing your flexibility.

Core Strength

Plank with Rotation: 2 sets of 8 on each side
In order to create width in your back swing, try planks with rotation.

In a full push-up position, squeeze your shoulder blades together as if you were holding a pencil between them and active your core by pulling in your belly button into your spine. Lift your right hand off to the side and begin rotating through the core until you are looking at your fingers at the ceiling; all while keeping your feet and left hand in contact with the floor. Alternate sides and repeat.

Cable Wood Choppers: 2 sets of 20
To increase swing speed and posture stability, try a cable wood chopper.

Utilizing a cable tower, position the cable at the highest level and use a weight that you can complete 20 repetitions. Standing in the addressed golf position with your arms outstretched, rotate as if you are going through your downswing. As you are rotating through the impact position, it is very important to maintain a tall spine to activate your core and hip rotation. Repeat and switch sides.

Balance

Single Leg Ball Toss: 2 sets of 20
To increase balance through the golf swing, try a single leg ball toss.

Stand about 4 feet from a wall and balance on one leg while holding a rubber ball. Be sure not to lock out the knees and toss the ball off of the wall 20 times and switch legs. Repeat.

Flexibility

Foam Roll Low Back
To decrease low back pain and to increase posture, try to foam roll your low back.

Utilizing a foam roller, place it under your low back perpendicular to your spine. Lift your hips off the ground; support your head with your hands and roll back and forth on the low back 10-20 times.


To learn more about specific golf exercises to increase performance and decrease injury on and off the golf course stop by an Equinox near you. We have the leading personal trainers in the industry and a quality member experience that you can not miss.

Michael Martin
Personal Training Manager
EQUINOX
301 Pine St.
San Francisco, CA
T-415.593.4000
michael.martin@equinox.com

Surfing Injuries and How To Prevent Them

“The joy of surfing is so many things combined, from the physical exertion of it, to the challenge of it, to the mental side of the sport.”
-Kelly Slater

 I was introduced to surfing by famous musician and surf demigod, Donovan Frankereiter.  After thirty minutes I knew I was hooked for life. The combination of the beautiful California coast line with the raw power of the ocean acts as a soothing agent for my chiropractic soul.  As a musculoskeletal expert, I recognize the injurious threats of the sport and want to educate others on ways to protect oneself while surfing.  Next to lacerations, musculoskeletal injuries are the most common affliction amongst surfers. These injuries can range from mild contusions (bruises) to acute sprains and strains of the lumbar and cervical spine.  Acute musculoskeletal injuries usually result from a wipeout.  A wipeout is defined as contact with the ground surface whether it be reef, rock or sand.  Injury caused by a wipeout depends on the type of ground surface, the surfer’s position, and by what body part contacts the ground surface. Common injuries include:

• Over-flexion of the cervical or lumbar spine
• Forced shoulder depression and contra lateral flexion of the cervical spine resulting in traction to the brachial plexus
• Landing on the point of the shoulder causing trauma to the acromio-clavicular joint or in adolescents, fracture to the clavicle or the shoulder being forced into anterior subluxation.  

Acute knee, ankle, ligament, and joint surface injuries can result from a big drop at take-off.  When standing up on fast steep waves, the surfer’s feet can leave the board and then find it again at the bottom of the wave. If the surfer becomes unbalanced for whatever reason, they can land off center and put excessive rotational or shearing force through the knees.

The ability to surf both safely and successfully depends on the surfer’s flexibility and conditioning.  A surfer’s flexibility is key to both injury prevention and performance.  You don’t often see surfer’s stretching on the beach, but just 10 minutes of loosening up before jumping in the water can make a big difference in performance and injury prevention.  Especially important stretches include:

• Thoracic spine extension
• Lumbar spine flexion and extension
• Hip rotation and flexion (figure 4)
• Ankle dorsiflexion

Conditioning maneuvers should be dynamic and involve explosive movements.  When working on overall conditioning one should work towards developing power using workouts such as plyometrics and agility exercises.  Strength training should involve closed chain exercises involving both upper body and lower body to provide strength to push off and stand up on the board.  Remember to not compromise flexibility for strength. 

Chiropractic adjustments can also help keep the body finely tuned for surfing.

By involving flexibility and conditioning into your surf routine, you’ll be guaranteed to hang ten with the best of them!

Mahalo,

Dr. Amy Sanders D.C.

To schedule an appointment with Dr. Amy Sanders at Executive Express Chiropractic in downtown San Francisco, call 415-392-2225.