Time for a New Workout

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Autumn Leaves Signal it’s Time for a New Workout

exercise chiropractic autumn
Regular Chiropractic Care and a Healthy Lifestyle
In the 21st century, healthy living does not come for free. The primary difference between now and the good old days is the nature of our daily routine. Back then, men and women, and children too, performed rigorous physical work every day. Household chores, agricultural work, and work at a trade all involved ongoing physical labor. Transportation was via your own two feet or on a bicycle. Horseback riding, too, if you were lucky enough to own a horse, involved real exercise on the part of the rider. In the “modern” world, in stark contrast, the vast majority of our daily activities are sedentary. The long-term result is that most of us are seriously deconditioned.

The solution to our lack of good physical health involves the costs of time and effort. We need to put in more than a few hours per week to gain the exercise we require. We need to spend time going shopping for healthy food and then preparing and cooking healthy meals for ourselves and our families. We need to make sure we’re obtaining proper rest. Additionally, we need to make sure we’re getting regular chiropractic care. Regular chiropractic care helps ensure our spines are aligned and our nerve systems are functioning properly. In this way, regular chiropractic care helps us get the most out of the valuable and precious time we’re spending eating right and exercising. Regular chiropractic care helps us become healthier overall and enjoy higher levels of personal and family satisfaction and well-being.

Now that autumn is in the air, summertime recreational activities such as camping, going to the lake or beach, volleyball, and surfing begin to take a back seat and we look to focus on more prosaic forms of exercise. Strength training activities and cardiorespiratory-based exercise return to the forefront as we gear up for fitting fitness into our daily routines. On the other hand, many of us have taken the summer off as far as exercise is concerned, thinking we have put in a good nine months of activity and we deserve a break! Regardless of what we’ve been doing over the summer, for all of us the subtle changes in the weather are a reminder that it’s time to get our exercise program organized again.

For those of us who admit to thinking, “Oh no, not more exercise!”, it’s useful to remember that exercise is not only very good for long-term health and well-being, it’s also very beneficial to your immediate health. Regular vigorous exercise helps us sleep better, look better, and feel better. For example, regular vigorous exercise helps people fall asleep. Additionally, the sleep we obtain when we’re getting physical activity is much deeper and more restful than otherwise. We wake up refreshed and ready to take on the challenges of a new day. We have much more energy throughout the day and tend not to experience those mid-afternoon crashes. In terms of looking better, regular vigorous exercise makes your skin glow. Your face becomes brighter and shinier thanks to the increased oxygen supply you’re getting. Regular activity also makes you taller owing to restoration of height within your intervertebral discs. As these discs make up approximately 25 percent of the length of your spinal column, you lose overall height if these structures are not fully hydrated. Regular vigorous exercise makes sure you’re standing tall. Finally, we just feel better when we’re exercising, a result of a regularly replenished supply of endorphins, your body’s naturally occurring source of self-satisfaction and well-being.

How Much Exercise Should we be Doing to Reap These Benefits?

Guidelines consistently recommend at least 150 minutes of vigorous exercise each week, most typically obtained as 30 minutes of exercise done five days per week.1 You’re not restricted to 30 minutes per day of course. Thirty minutes is an acceptable baseline standard. Overall, people should perform both strength training and cardiorespiratory (aerobic) exercises on a regular basis.2,3 You could do three days of strength training and two days of aerobic exercise some weeks, and two days of strength training and three days of aerobic exercise on alternate weeks. You’ll be able to tell how things are going based on how you’re feeling. Mostly, you should feel uplifted and invigorated in the hours following a workout. If at some point you begin to be slightly bored and are losing interest in your routines, those are signals to vary what you’re doing. Fortunately, there is an abundance of exciting, captivating, compelling exercises and programs available across the spectrum of strength training and cardiorespiratory activities. The most important factor is be active and engaged in a consistent exercise program. The results will last a lifetime.


  1. Colak TK, et al: Association between the physical activity level and the quality of life of patients with type 2 diabetes mellitus. J Phys Ther Sci 28(1):142-7, 2016
  2. Carlson JA, et al: Walking mediates associations between neighborhood activity supportiveness and BMI in the Women’s Health Initiative San Diego cohort. Health Place 38:48-53, 2016
  3. Wojan TR, Hamrick KS: Can Walking or Biking to Work Really Make a Difference? Compact Development, Observed Commuter Choice and Body Mass Index. PLoS One. 2015 Jul 8;10(7):e0130903. doi: 10.1371/journal.pone.0130903. eCollection 2015

Herniated Disc

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Click here to learn how chiropractic can help a herniated disc.

Chiropractic for Seniors

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I support the following article because Strength & Health Chiropractic in San Diego, Mission Valley shares the same philosophy.  Call us today at 619-282-8008 for an appointment.

Chiropractic Care Beneficial for Seniors

Dr. Gloria Adkins21 December, 2014Comments off

West Seattle chiropractorWe treat patients of all ages in our West Seattle office, and our goal is to help our neighbors lead a healthy, long, and active life. As we age, some of us experience limited mobility and activity. This restricted movement can have negative effects on our health, making it more difficult to keep in shape and stay active. Countless studies have shown that activity can help us not only maintain our physical well-being, but it can also prevent against Alzheimer’s and depression. In short, staying active is good for the body and the mind!

Now, a new study from researchers at the University of Iowa have found that chiropractic care can help older people stay active and healthy.

In this report, the authors looked at the data provided by the Medicare Current Beneficiary Survey (MCBS), a huge database that documents the health records of Medicare patients. The researchers looked specifically at patient reports of function, activity levels, and self-reported health outcomes in patients who visited a chiropractor and compared them to people who did not visit a chiropractor.

The researchers found that the individuals who engaged in some form of chiropractic care had fewer functional limitations, less difficulty engaging in activities such as lifting and walking, and a lower number of doctor’s visits and hospitalizations. They concluded that chiropractic had a “protective effect,” safeguarding them against physical deterioration.

The authors concluded:

“This study provides evidence of a protective effect of chiropractic against 1-year declines in functional and [self-related health] among Medicare beneficiaries with spine conditions, and indications that chiropractic users have higher satisfaction with follow-up care and information provided about what is wrong with them.”

Chiropractic care has been shown to be beneficial for many different kinds of spinal pain and dysfunction, and this study shows that regular chiropractic care can also help keep you moving and active as you get older. If you suffer from back pain or have some other health problem that’s slowing you down, call our our West Seattle office today at (206) 258-4886 for an appointment. We’ll be happy to keep you moving!

Weigel PAM, Hockenberry JM, Wolinsky FD. Chiropractic use in the Medicare Population: prevalence, patterns, and associations with 1-year changes in health and satisfaction with care. Journal of Manipulative and Physiological Therapeutics 2014;37:542-551.

“Healing at the Speed of Light”

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Dr. Brent Ungar Talks Laser Therapy – Healing at the Speed of Light

“Cold laser therapy is a safe and effective type of treatment that uses different wavelengths of light.  These wavelengths of light are used to help reduce pain, inflammation, and promote soft tissue healing. It is beneficial for many people, predominantly people who are suffering from pain in their muscles or joints, people who have an acute or chronic problem with their neck or low back, and for people who have arthritic knees, tendonitis, or even carpal tunnel syndrome. Cold laser therapy provides benefits to a variety of patients, if there is pain, spasms and inflammation we are able to help treat those individuals and achieve excellent response to their symptoms. ”  To read more, click on the “STEVE QUERIO” link.

Rotator cuff repair

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Rotator cuff injuries are very common and can happen not just to athletes.
Click on the following link for some very helpful information.

Bone on bone knee pain – Cold Laser remedy

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Why Does Cold Laser Therapy Help Relieve ‘Bone on Bone’ Knee Pain?
By Dr. Alexandra Schnee, DC • February 1, 2011 • Filed in Health, Knee Pain, Testimonial

In previous blogs, I’ve written about how osteoarthritis affects the knee joint, and how the cartilage in the knee wears down eventually leading to ‘bone on bone’ knee pain. But let’s review how individuals become ‘bone on bone’…


In a nutshell, osteoarthritis causes the cartilage in the joint to start losing water, over time the cartilage gets soft then it fragments and it cracks. The cartilage continues to break down eventually exposing the underlying bone. The pain that a person experiences with ‘bone on bone knee pain’ is not directly due to a lack of cartilage instead the pain arises from the synovium or lining of the bone becoming inflamed and irritated. In addition, to the synovium causing knee pain, the nerve endings on the exposed bone are very sensitive, and when they become irritated and inflamed this also causes knee pain.

How does cold laser therapy help relieve ‘bone on bone’ knee pain?
Cold laser therapy is used on individuals seeking a non-surgical alternative to help improve function, eliminate pain, and swelling with ‘bone on bone’ knee pain. Cold laser therapy treatments or low level laser therapy treatments use specific wavelengths of light which interact with tissue that is damaged/ injured, or irritated. Ultimately, cold laser therapy reduces/eliminates knee pain in patients who are ‘bone on bone’ in the knee by reducing inflammation and irritation to the synovium and the nerve endings. In addition, the physiotherapy that is completed along with the cold laser treatments helps strengthen the ligaments and muscles surrounding the knee to help reduce the pressure on the joint.

As a result, patients experiencing severe knee pain from ‘bone on bone’ often complete cold laser treatments, feeling 50-90% improvement compared to when they initially started care. For instance, Geralyn E., a 65 year old, from Hurst, Texas was diagnosed by her orthopedic surgeon with ‘bone on bone’ knee pain. He told her that she would need to lose weight before he would even consider doing a total knee replacement on her right knee. Of course, because of the severity of Geralyns’s condition she found it almost impossible to exercise so she was never able to really lose enough weight to undergo knee surgery.
Until now.

The following is what Geralyn wrote about her condition and the results she has achieved with Dr. Schnee’s Cold Laser Knee Program:

“The pain in my right knee was pure agony! Anything that required me to move my right knee hurt. I couldn’t walk, and sleeping was also painful. I tried pain medications and multiple injections in my knee but they didn’t work.
I am now almost finished with my treatments, and I am very pleased [with the results because] I can [now] move and sleep without experiencing any knee pain.”  Since starting care, Geralyn has experienced such a significant improvement in her knee that she no longer is contemplating knee surgery, and she is now able to exercise without complaining of knee pain.

Sciatica and a Cold Laser Solution

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Sciatica and Cold Laser Solutions by Dr. Robert Hanson.

Description of Sciatica
Sciatica is a condition that occurs when the sciatic nerve or related nerve roots in the low back are being compressed or pinched. There are several ways the sciatic nerve can become compressed. The most common is when the low back vertebrae above and below the exiting nerve are malpositioned and put pressure on the nerve. In addition, in the case of a herniated disc, bulging disc, and protruding disc it is the discal material that extrudes from the disc space that puts pressure on the sciatic nerve.

Finally, sciatic pain can also be caused from degenerative disc disease (loss of cartilage), spinal stenosis, and muscle spasms. When a patient experiences sciatica they typically complain of pain, tingling, numbness, or weakness in the low back, buttock, behind the hip and down the back of the leg. Sciatic pain can be described as mild to intense. In more severe cases of sciatic nerve pain, patients will describe it as an electric shock type pain that often shoots down the back of the leg into their foot and big toe.

Others may complain of their leg feeling numb or feeling like their ‘leg is asleep’. Most patients may feel a deep ache in the leg that may become more intense at night when they are trying to sleep.  Radiculopathy specifically low back (lumbar) and peripheral neuropathy may be other terms used to describe sciatica.

Symptoms of Sciatica Can Include:

  • Pain that can start from the back, to the buttocks, down into the leg, in the calf, or sometimes into the foot.
  • Tingling or numbness anywhere from the low back, buttock, leg, calf, or foot.
  • Electric shock pain or shooting pain down your leg.
  • Burning sensations in your leg or foot.
  • Symptoms usually affect only one side of the lower body.
  • Partial leg or foot weakness.
  • Symptoms may be constant and vary from mild to severe.
  • Standing, walking, or sitting can make symptoms worse.

In conclusion, sciatica can produce a number of symptoms including but not limited to; pain in the buttocks, in the hamstring (back of the legs), calf and foot, sensation changes, burning, tingling, numbness, decreased sensation, and/or weakness. In addition, coughing, sneezing, and other sudden movements could intensify pain if the sciatic nerve is caused by a disc problem.

*It is important to know that loss of bowel/bladder function can constitute a medical emergency. Please call your doctor or 911 and seek immediate medical attention if you are experiencing these symptoms.

Causes of Sciatica
There are several reasons an individual may experience sciatic pain. First, if the vertebrae above and below the sciatic nerve are malpositioned this can cause a ‘pinching of the sciatic nerve.’ Additionally, disc problems can cause sciatica. Whenever the disc becomes weak, or brittle or degenerated it allows the discal material to bulge through the weakened outer sheath of the disc. As a result, the sciatic nerve or associated nerve roots in the low back get compressed.

A common cause of sciatica is from a protruded disc, bulging disc, herniated disc, slipped disc, or ruptured disc. Other conditions such as degenerative disc disease, spinal stenosis, osteoarthritis, and bone spurs can result in sciatica as well. Finally, muscle spasms for example in the piriformis muscle can also contribute to sciatic nerve pain.

Direct trauma or fractures to the hip, buttocks, pelvis, or low back can also cause injury to the sciatic nerve. In addition, patients with cancer, tumors, cysts, and abscesses in the lower back have a higher prevalence of sciatic nerve pain, and should consult their doctor to find out if a growth is putting pressure on the sciatic nerve or its nerve roots.

Treatment of Sciatica
Individuals suffering with sciatica are usually treated with a combination of medications, physical therapy, injections, and surgery. These traditional treatments only cover up the pain by treating the symptoms and not the cause of the problem. These are antiquated solutions that are often ineffective and temporary. Even low back surgery has been found to be ineffective and costly and often leads to disability.

“My treatment protocol differs very slightly from Dr. Hanson’s only where I substitute chiropractic adjustment in the appropriate areas. The combination or Cold Laser and chiropractic provides  provides the patient with a non-invasive, painless, and effective solution for the treatment of sciatic nerve pain.”

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