Sheldon Road Chiropractic & Massage Therapy's Blog

Posts for: May, 2012

By drkollias
May 23, 2012
Category: Uncategorized
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If you spend long amounts of time on the telephone, either at work or at home, you may find that it's literally a pain in the neck. Consider the following scenario: you're at work and you need to talk to a client on the phone while looking up his records, and you wind up cradling the phone on your shoulder, your neck bent over to hold it in place, all while simultaneously typing or moving around to search for the documents you need. How often during the day do you do this? Is it any wonder that at the end of the day you feel tension or pain in your neck and shoulders?

You're not alone. A study presented at the Ergonomic Society Conference indicated that 50% of office workers suffered from neck pain, much of it attributable to using the telephone in such awkward positions. This pain can escalate over the years into serious musculoskeletal health problems. Fortunately, there are many things you can to do eliminate the source of this pain.

  • Use a headset or "hands free" phone. Using a speakerphone allows you to sit with a normal posture, while having your hands free to type or take notes. Even in noisy offices where using a speakerphone might not be appropriate, most modern telephones allow you to plug in a headset or combination earpiece/microphone, so that you don't have to continually hold the phone to your ear.

      
  • Be aware of your "phone posture."   Users of handheld phones tend to slump their shoulders forward, putting strain on the entire upper body. Instead, sit upright, with your head straight (not tilted to one side) and with your shoulders relaxed, looking forward (as opposed to down) as much as possible. If you need to hold the phone in your hand, consider alternating ears on long conversations.
     
  • Stretch regularly during the day. Simple stretches that can relieve the tension of talking on the phone for long periods of time include tucking your chin in toward your neck, then tilting your head to the right and to the left, and holding each position for 10-20 seconds. Rotating your neck, both clockwise and counterclockwise, can also help.
     
  • Don't forget about texting. Many people now spend more time sending text messages than they do actually talking on the phone. If you do this, notice your posture as you text. Chances are you are sitting with the phone in your lap or on a desk, with your head looking down at it as you type on the tiny keyboard. This can be an instant prescription for "text neck." Instead, try sitting more upright with the mobile device raised higher so that you don't have to constantly look down to see it.
     
  • Use earphones or Bluetooth earpieces with your mobile phone. These devices allow you to have your hands free for whatever else you're doing, and to walk and move normally, without holding an uncomfortable posture that could place strain on your neck, shoulders and back. Sure, you may be walking down the street looking as if you are talking to yourself, but that's better in the long run than arriving home with a sore neck.




Sheldon Road Chiropractic & Massage Therapy
10930 Sheldon Road
Tampa, FL 33626
813.884.1457

www.sheldonroadchiropractic.com



The human spine is divided into three sections, based on the anatomy and function of spinal vertebrae. The upper seven vertebrae are  known as the cervical spine and make up the neck region, which supports the base of the skull. The middle portion, or thoracic spine, comprises the twelve rib-forming vertebrae, which house many of the important internal organs of the chest. The lowest part of the spine consists of the five lumbar vertebrae. Each of the 24 vertebrae are labelled based on the section of the back in which they are located, and their position within that section. The seven cervical vertebrae are thus named C1-C7, with C1 being uppermost, the twelve thoracic vertebrae are T1-T12, and the five lumbar vertebrae take the labels L1-L5.

Spinal vertebrae become progressively larger and heavier from top to bottom as a consequence of how much weight they have to bear. The lumbar vertebrae are therefore the largest and strongest bones in the spinal skeleton. The intervertebral discs (rings of tissue that act as shock absorbers for the spine as well as allowing movement) are also correspondingly large.

Directly beneath the lumbar spine, five vertebrae fuse to form the sacral bone, or sacrum. These are labelled in similar convention to the remainder of the spine as S1-S5. The sacrum supports the much larger pelvic bone, and the hip joints are located on either side of the sacral vertebrae. Because of its position, it is the link between the upper torso and lower limbs of the body.

The sacrum forms a wedge shape that decreases in width from top to bottom and, just as there are gender-based differences in pelvic skeletal anatomy, so the female sacrum is shorter and wider than is found in male subjects. The front of the sacrum is marked by five transverse (horizontal) lines, which delineate the boundaries between the five vertebrae.  To the rear is a ridge of bone called the median sacral crest, which runs vertically down the center of the back of the sacrum. This is the result of the fusion of the transverse processes of the sacral vertebrae. Fusion of the sacral bones typically starts to occur at some point in the late teens and is usually completed by age 30.

The lowest end of the spine is completed by a structure known as the coccyx, or tailbone. This is a small bone shaped like an upside-down triangle, which is formed by the fusion of the four coccygeal vertebrae (Co1-Co4) during the third decade of life. In females the coccyx points to the rear, in males to the front.



Sheldon Road Chiropractic & Massage Therapy
10930 Sheldon Road
Tampa, FL 33626
813.884.1457

www.sheldonroadchiropractic.com

 


Frozen shoulder (more formally known as adhesive capsulitis) occurs when the tissue of the joint capsule in your shoulder swells and thickens, causing pain and a reduction in range of movement. It can occur in one or both shoulders, or sometimes even move between one and the other. The cause of frozen shoulder is not exactly known, but there are a number of risk factors that can lead to this problem and a wide range of treatment options, depending upon the severity of the disorder.

Though frozen shoulder can occur for no seemingly apparent reason, those who have had a recent injury or whose shoulder has been in a period of immobility seem to have the highest incidence of adhesive capsulitis, perhaps because of the shoulder capsule tightening due to insufficient use. It is uncommon in men and a rare condition for those under age 40; seventy percent of all cases appear in women between ages 40 and 60.

Certain systemic diseases also seem to predispose some individuals toward developing frozen shoulder. For instance, those with diabetes have a five times greater likelihood of encountering this disorder. Other risk factors include heart disease, rheumatoid arthritis, Parkinson’s disease, hyperthyroid (overactive thyroid), hypothyroid (underactive thyroid) and lung disease.

The severity of your pain and stiffness, in addition to the length of time you have had the problem, will determine the most appropriate treatment options. The goal is to reduce pain and improve range of motion as much as possible, which can take an average of anywhere from 6 to 24 months. Treatment options sometimes include exercise, chiropractic care, physical therapy, drugs and surgery.

If the pain is not too severe, regular, gentle exercise to help stretch the joint capsule (while being sure not to overdo it) may be recommended. Pain relievers such as acetaminophen or anti-inflammatory NSAIDs may allow you to keep up some level of movement in the joint and to relieve discomfort. Corticosteroid injections are sometimes used in cases of severe pain to reduce pain and inflammation, though it is not advised that they be used as a long-term treatment, as they can damage the joint capsule.

In severe cases, surgery is sometimes indicated, though this is rarely necessary. Arthroscopic capsular release surgery is used to remove bands of scar tissue that have formed in the capsule, allowing for improved mobility in the shoulder.

Chiropractic Care at Sheldon Road Chiropractic & Massage Therapy for frozen shoulder is one of the most effective and least invasive forms of treatment. Your chiropractor can recommend a course of physical therapy that can reduce stiffness and increase range of motion in the joint without damaging it in the process. Many times Dr. Kollias or Dr. Karen will reccommend Massage Therapy, ultrasound, physical therapy modalities, chiropractic adjustments and MLS Laser Therapy with the M6 Laser to treat the frozen shoulder. Interferential Electric Muscle Stimulation therapy is used in the clinic to faciliate healing by reducing pain and inflammation to the area. (For more information on Interferential Electric Muscle Stimulation click here). Often times, chiropractors recommend using Transcutaneous Electrical Nerve Stimulation (TENS) as a take home therapy  to reduce pain. A TENS machine sends out small electrical impulses though electrodes attached to the skin that help block pain signals and stimulate the body to release natural pain-relieving endorphins. In addition, regular chiropractic adjustments can keep the spine in alignment and thus reduce possible nerve irritation that may contribute to frozen shoulder.

To determine the best way to treat your frozen shoulder give Sheldon Road Chiropractic & Massage Therapy a call to schedule an appointment and we will do our best to help you feel great again!



Sheldon Road Chiropractic & Massage Therapy
10930 Sheldon Road
Tampa, FL 33626
813.884.1457

www.sheldonroadchiropractic.com

  


By drkollias
May 07, 2012
Category: Uncategorized
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Author's Note: No chocolate bars were harmed during the writing of this article. 

Recent reports in prestigious scientific journals have been viewed by chocophiles (lovers of chocolate) as the best health and nutrition news they've heard in years. According to the research, dark chocolate may actually be good for you. One study showed that test subjects who ate dark chocolate daily saw a significant drop in their blood pressure (5 points systolic and 2 points diastolic), while subjects who ate similar amounts of milk chocolate or white chocolate did not.

While this sounds like magic, it really isn't. Chocolate is, after all, derived from plants (cocoa beans), and thus shares one of the nutritional benefits of other dark vegetables – flavonoids. Dark chocolate contains high amounts of catechins (8 times the amount in strawberries), a branch of the flavonoid family that has been proven to be an effective antioxidant. Antioxidants help to fight the effects of aging by reducing the number of free radicals that increase oxidation and thus contribute to the development of many damaging conditions, including heart disease. Catechins also have the benefit of stimulating the production of endorphins (which provide a feeling of pleasure) and serotonin (which acts as a natural anti-depressant). Other studies indicate that dark chocolate can improve blood flow to the brain, thus lessening the possibility of stroke.

So the idea that dark chocolate can actually be good for you is true, within reasonable limits. The benefit to health from eating dark chocolate is listed in most of these studies as "moderate," and must be balanced by the knowledge that chocolate is still full of calories. The sugar and fat present in chocolate mean that one 100-gram bar contains over 500 calories. If you're on a limited-calorie diet, eating a whole bar is going to either blow your diet or require you to not eat other foods to balance out your increased caloric intake.

Fortunately, large quantities are not required to benefit from flavonoid-rich dark chocolate. In studies where the subjects ate a small-to-moderate amount of dark chocolate, benefits were still seen. For example, in one of the studies that showed significant reductions of blood pressure as a result of adding dark chocolate to their diet, the subjects were limited to 30 chocolate calories a day. That's a portion about the size of one Hershey's Kiss.

So although the benefits of eating dark chocolate appear to be real, and are good news both to the health conscious and to us chocophiles, remember that a little goes a long way, and too much will still make you fat. No matter how tempting it may be, don't replace other foods in your balanced diet with dark chocolate; just add small amounts to that diet and remember that moderation is key.


Sheldon Road Chiropractic & Massage Therapy
10930 Sheldon Road
Tampa, FL 33626
813.884.1457

www.sheldonroadchiropractic.com


By drkollias
May 02, 2012
Category: Uncategorized
Tags: Untagged


Numerous studies have proven that the sedentary lifestyle of typical office workers is hazardous to their health. The biggest problem seems to be sitting for long periods of time, often without a break. One study conducted in 2010 indicated that "men who reported more than 23 hours a week of sedentary activity had a 64 percent greater risk of dying from heart disease than those who reported fewer than 11 hours a week of sedentary activity." And yet the nature of office work is essentially sedentary. What can you do to make it less so, and thus improve your health? This article lists a number of suggestions that can help.

  • Eat breakfast. Studies have shown that workers who eat breakfast have better concentration than those who only drink coffee in the mornings. In addition, those who eat breakfast tend to eat less during the day than those who do not, and thus more easily avoid gaining weight.

 

  • Bike or walk to work. If you live close to work, this can provide much of the exercise you need each week, and you arrive at work feeling more energized and having been exposed to fresh air. If you take public transportation to work, consider getting off one or two stops earlier, and walking the rest of the way.
  • Take frequent short breaks. Even if you take a longer break for lunch or to go to the gym, sitting for long, uninterrupted periods of time can still be hazardous. Studies have shown that taking micro-breaks (getting up from your desk and moving around every 15 minutes or so) can be more valuable than taking a longer break only once a day.
     
  • Use the stairs. Why ride in a stuffy box when you could get a little healthful exercise?
     
  • Drink lots of water. Experts recommend you drink 4 to 6 glasses a day to keep yourself hydrated and healthy. If you have to get up to refill your glass from the drinking fountain or the refrigerator, that'll also provide an opportunity for another micro-break.

     
  • Don't forget about fresh air . Offices can often be stuffy and under-ventilated.  If possible, open a window near your desk. If not, be sure to take occasional breaks outside the building, even if only for short periods of time.
     
  • Bring a healthy lunch and snacks from home. Rather than eating in the cafeteria, make a healthy lunch at home and sit outside when eating it. Instead of eating sugary snacks from vending machines, bring fruit and nuts and snack on them.
     
  • Think ergonomically. Adjust your chair to fit your body and sit with your feet flat on the floor. Position your computer monitor at eye level and your keyboard at elbow level, so that your wrists are straight when you type. Move your whole arm when you use the mouse, not just your wrist.

     
  • Stretch at your desk . You may not be able to jog or do push-ups at your desk, but you can certainly stretch and release tension from your arms, neck, shoulders, and fingers.

     
  •  Exercise before you go home.  After a long day at work, many people get home and just want to sit down on the couch and relax. If you are a member of a gym or jog regularly, doing this directly after work will improve the likelihood that you'll actually exercise.


     

Sheldon Road Chiropractic & Massage Therapy
10930 Sheldon Road
Tampa, FL 33626
813.884.1457
www.sheldonroadchiropractic.com