- Try Tai Chi for better posture and less back pain!
If you suffer from back or neck pain, you have probably found your ability to exercise somewhat compromised. Aerobics, running and other high-impact forms of exercise may actually increase the pain, because they put even more pressure on the misalignments of your spine, neck, joints and extremities that are causing the pain. There is, however, an effective form of exercise that is performed gently and slowly, with no jarring motions that could impact the spine, and that actually improves your posture and your physical and mental health as you perform it.
Tai Chi is a form of exercise based in ancient Chinese martial arts, but performed slowly and gracefully, almost in “slow motion.” It emphasizes soft and flowing movements that over time improve your posture, the alignment of your body, your flexibility and balance. As you practice the Tai Chi movements – called forms – you also practice focused and rhythmic breathing, which oxygenates the blood and promotes better circulation. This combination of slow, balanced movements and focused breathing also leads to a meditative state of mind that many practitioners find relaxing, and which allows them to dissipate the effects of stress and anxiety that often exacerbate the physical causes of their pain.
You have probably seen images of groups of people practicing Tai Chi together, performing the different standardized forms in unison. This is how Tai Chi is commonly taught – in groups, with a trained instructor helping each student to learn how to perform the movements properly. But once you learn the basic Tai Chi forms, you can do them anywhere, on your own. There is no need for special clothing or exercise equipment; all you need to perform Tai Chi is a little space to move around in.
Many studies have proven the physical and mental benefits of practicing Tai Chi. One of the most interesting for those who suffer from back and neck pain is that its benefits are experienced even when you are not performing the exercises themselves. Tai Chi’s emphasis on maintaining a proper posture and balance while performing the movements carries over into how you sit, stand, walk, and move in your daily life. Many practitioners (and their physicians and chiropractors) report extraordinary improvements to their overall posture and to their ability to move fluidly and easily during the day. Many report not only a lessening of the pain they were suffering before, but also a lessening of the poor posture and movement habits that caused the pain in the first place.
As with any form of exercise, it is good to check with your physician or chiropractor before learning Tai Chi. Classes are easily found in most North American cities these days, and at very reasonable prices. Most experts recommend that you start with a class, rather than learn from a video, because a trained instructor can help you learn to perform the movements correctly from the beginning.
The human arm, from shoulder to wrist, consists of three long bones. CHICAGO CHIROPRACTIC expertly cares for all of your muscles and bones. The elbow is a hinge joint located where the humerus meets the ulna and radius and allows for flexion and extension movement between the upper and lower arm. This permits actions such as bringing the hand to the mouth when eating, lifting objects and scratching your head, which would be impossible if the arm were one continuous bone.
If you are experiencing elbow or arm pain, please contact CHICAGO CHIROPRACTIC at 312.337.4004.
The three bony parts of the elbow are enclosed by the fibrous articular capsule, inside of which is the synovial membrane. The synovial membrane contains fluid that allows the bones to move adjacent to each other without rubbing together. Two sets of ligaments, the ulnar collateral ligament and radial collateral ligament, hold the humerus and ulna in place while also permitting considerable movement.
Flexion (bending of the lower and upper arms towards each other) at the elbow joint is largely caused by the biceps brachii muscle. This large muscle extends over the inside of the elbow from the humerus to the upper radius (and is most obvious when you see someone lifting weights). The brachioradialis and brachialis muscles also have a role in elbow flexion, connected respectively between the humerus and radius and humerus and ulna. Extension (straightening of the arm) is brought about through contraction of the triceps brachii and anconeus muscles. Both of these muscles connect the humerus and ulna at the back of the elbow.
When we bend our arm up, the bony protuberance that can be felt at the bottom of the forearm is the olecranon of the ulna. This is protected by the olecranon bursa, which contains fluid similar to synovial fluid in order to cushion the movement of skin over the end of the bone.
Let Chicago Chiropractic adjust your arm muscles and bones to make sure they are in the best working order.
CHICAGO CHIROPRACTIC is a leader in eliminating low back pain. Dr. Kauf realizes spinal vertebrae become progressively larger and heavier from top to bottom as a consequence of how much weight they have to bear. This could be the cause of your low back pain. 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.
Do you suffer from low back pain?
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. Dr. Kauf at Chicago Chiropractic can help you discover which vertibre is causing your pain.
Though damage to your car may be the first thing you think of after an auto accident, the damage to your body may be far worse.
- Don’t suffer from pain due to a car accident. Visit Chicago Chiropractic to relieve your discomfort today!
People are often surprised to find themselves suffering from pain days, weeks or even months after having had a minor auto accident such as a small rear-end collision. Obviously, if you have had a more major accident, go directly to the hospital so you can be treated for bleeding, organ damage, broken bones or other trauma. However, after any life-threatening emergencies have been treated, it is a good idea to visit a chiropractor.
Dr. Kauf at Chicago Chiropractic is able to asses the misalignments in the musculoskeletal system that often happen after being involved in an auto accident, particularly misaligned vertebrae. The injury suffered by the upper part of the spine in a crash can be particularly acute, leading to mild traumatic brain injuries that may keep the patient from fully healing. An auto accident can irritate nerves and cause damage to your vertebrae, tendons and ligaments supporting the spine.
The most common condition that chiropractors treat after such an event is whiplash. Whiplash from a rear-end collision can cause a great amount of long-term pain. Though the introduction of mandatory safety belts has helped save lives, it can contribute to whiplash. When hit from behind, the seat belt keeps your body from being flung forward, however, there is no such restraint on your head. What first happens is that your trunk, supported by the back of your seat, jolts forward, but your unsupported head snaps back. This can cause hyperextension, tearing the muscles and ligaments in the front of your neck.
You may not feel much pain immediately following an accident. This is because your body’s natural pain-killing endorphins are released when the body is injured, masking possible problems. However, you may later experience neck pain or pain radiating into the shoulder and down the arm into the hand.
Some of the symptoms you may experience after an auto accident can be helped by visiting Dr. Kauf at CHICAGO CHIROPRACTIC for chiropractic treatment are headaches, dizziness, lower back pain, neck pain and TMJ (Temporal Mandibular Joint) pain. A study in the Journal of Orthopedic Medicine found that 93% of those suffering from the effects of chronic whiplash experienced improvement with CHIROPRACTIC CARE. Chiropractic adjustments have been shown to be effective in relieving pain after an auto accident and reducing the likelihood of it becoming a chronic problem.
May 11th, 2012 in
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Plantar fasciitis (pronounced “plan-tar fash-ee-EYE-tis), also sometimes known as a heel spur, can be a debilitating condition that makes walking even a short distance a painful prospect. The pain, ranging from mild to severe, is centered around the bottom of the heel, usually toward the front, though it may also extend across the entire bottom of the foot. It is most often noticeable first thing in the morning when you get out of bed and walk a few steps, or when you stand up after sitting for a length of time.
Healing usually takes time. However, there are some things you can do to help ease the pain and speed the healing process. These include making a visit to Chicago Chiropractic office
There are a number of causes that contribute to plantar fasciitis, the main ones being:
-Standing for long periods of time
Heel spur is a painful, debilitating condition Dr. Kauf can treat.
-Wearing shoes with little support
-Having flat feet
-Having exceptionally high arches
-Being overweight
-A sudden increase in activity
-Repetitive stress
-Tight calf muscles
-Overpronation (walking on the outsides of your feet)
-Aging
The plantar fascia extends from the heel bone to the base of the toes, and when it becomes inflamed due to one of the above conditions, pain and bone spurs can result. The muscles in the foot may also be involved, especially if the pain occurs after long periods of standing or from chronic overwork, which causes the muscles to shorten, making them less resilient and liable to tear.
There are a few things you can do yourself at home. The first thing is to rest the foot as much as possible. Applying ice to the area can help reduce the inflammation, as can taking an anti-inflammatory such as ibuprofen. Many people with plantar fasciitis find it helpful to wear Birkenstocks or other shoes that have good arch support. In the long-term, however, you’ll want to address the cause of the problem, and your chiropractor can help in that regard.
Dr. Kauf is an expert at treating musculoskeletal problems. To treat plantar fasciitis, Dr. Kauf may utilize a range of therapies, including manipulation, stretching, ultrasound and soft tissue work. He may also recommend orthotics and useful exercises you can do at home to gently stretch tight muscles and tendons. Since one common cause of plantar fasciitis is overpronation, a series of chiropractic adjustments can ensure your bones are properly aligned, allowing for greater range of motion and helping to take some of the strain off the overworked muscles in your feet.
Healing plantar fasciitis is a slow process that may take weeks or months, but with good chiropractic care and proper shoes, it does not have to become a chronic condition.
At Chicago Chiropractic we understand the human spinal column is divided into three parts, based on its curvature and the anatomy of the spinal vertebrae. These are known as the cervical (upper) spine, the thoracic (middle) spine, and the lumbar (lower) spine. Of these sections, the cervical spine consists of the seven vertebrae of the neck (named C1-C7 for convenience with C1 located uppermost). The thoracic region has twelve vertebrae (T1-T12) and the lumbar five (L1-L5).
The cervical spine is the first part of the spinal vertebrae to bear the weight of the skull, and is also responsible for allowing the movement of the head and neck as well as protecting the nerves of the upper spinal column. The cervical vertebrae are smaller and lighter than the other parts of the spinal skeleton to allow for the ease of movement required in this portion of the back. The remainder of the spine is much less flexible than the cervical region, as the lower back is built more for support than to provide a wide range of motion. Whereas the ability for the head and neck to move is clearly advantageous for human vision and communication, it does leave this area more likely to be prone to injuries such as whiplash, which occurs through violent movement of the neck and head, causing overextension of spinal ligaments in that area.
C1, the uppermost vertebra of the spinal column, is also known as the atlas, since the weight of the skull rests upon it, as the world is said to on the Greek titan of the same name. C2 is called the axis, as it is the pivot on which the C1 vertebra rotates, allowing you to turn your head from side to side. Forward and backward movement (nodding) of the head occurs between the bones of the atlas and base of the skull (occipital bone). Rotation (turning) the head mainly involves the atlas and axis (C1 and C2) vertebrae with a small amount of movement occurring lower down in the spine.
The next four cervical vertebrae, C3 to C6, are relatively similar in size and structure being broader laterally than from back to front, and having two bones which meet to form what’s called the spinous process to the rear (the knobbly parts which can be seen on a person‘s back). Protruding upper ‘lips’ from the main body of the bone fit into the concave lower surface of the vertebra immediately above.
C7 is known as the vertebra prominens on account of its large spinous process. In some cases, this vertebra may give rise to a pair of small ribs.
Each of the upper six cervical vertebrae (C1-C6) has a hole, or foramen, in both of the transverse processes located at the side of the bone, through which blood vessels and bundles of sympathetic and spinal nerves are able to pass. The foramen is absent in the thoracic and lumbar vertebrae.
Contact Dr. Kauf today for an appointment today!
There are benefits to patient charts becoming digital.
Despite the concern some people have about to privacy, electronic health records provide many benefits for you, the average patient. The US government and Chicago Chiropractic has advocated the move to electronic record keeping for both economic and practical reasons, as it is more efficient and helps reduce the likelihood of medical errors. Following are a few of their main benefits.
All your health information is kept in one place and is easily accessible. If you either switch doctors or are traveling and need to see a physician in a different part of the country, your medical records don’t have to be sent from one place to another.
It keeps you from having to repeatedly fill out the same information. How many times have you had to fill out the same basic form to communicate your health history to different medical professionals? With your health history being kept in one place, you don’t have to remember every single procedure and medication you’ve had every time you see Dr. Kauf.
It reduces the likelihood of medical errors. An electronic record eliminates the possibility of forgetting about a drug or procedure you had that may influence your current doctor’s prescription. This saves time, money, and lives!
You also have access to your own records online at any time. Being able to see your health history can be very useful. With electronic health records, you can keep track of things over time. This might include such useful information as your blood pressure measurements, cholesterol levels, weight and other important factors related to your health.
Prescriptions can be submitted electronically. If you’ve ever looked at the prescription your doctor wrote for your pharmacist, you will probably agree it’s a miracle you ever receive the right medication, based on the illegible scribble on the small piece of paper your doctor has provided. Electronic prescriptions cannot be lost or misread.
These are just a few of the benefits that electronic health records provide to the average patient. All in all, the benefits of this system far outweigh any possible risks to you and your family.
If you work in an office and lead a sedentary lifestyle during the day, your health may be at risk. The biggest risk to your health seems to be sitting for long periods of time, often without a break. What can you do to make your office job less sedentary, and thus improve your health? Read on for tips from Chicago Chiropractic.
- 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.
Give us a call at 312.337.4004. Follow us on Twittier @DocKauf and Like Us on Facebook at Chicago Chiropractor.
At Chicago -Chiropractic we want to make sure no matter the sport or household job- that you are healthy and being safe! Cleaning your gutters and windows can be a dangerous undertaking. Each year thousands of people die or are injured from falls from the roof or a ladder while cleaning their gutters or windows. It is usually advised that you pay for a professional to do these chores for you, but there are a few things you can do to make these periodic tasks safer.
The cleanliness of your gutters may not be something you think about very often, but the necessity of a regular cleaning will be apparent if a clogged gutter allows rain to back up, causing a leaky roof, flooded basement, rotting trim or even a cracked foundation. And keep in mind that rain-filled gutters are heavy, making it more likely that the gutter will detach from the house and fall off.
It is recommended from Chiropractic that you clean your gutters twice a year, in late spring, after the trees have dropped their seedlings, and again in late fall after most of the leaves have fallen. Don’t wait until every last leaf has fallen, as a snowfall or freezing temperatures will make the job a lot more difficult.
Washing your outside windows should also be done periodically. Some modern windows, such as the casement type, are hinged vertically so that the outside of the window can be cranked into the house, allowing you to safely wash the window from inside your home. If you have fixed or double hung windows, however, you will need to use a ladder to get to them.
Buying a sturdy ladder is important. If your house is a single story, you may be able to reach the gutters with a stepladder, however, you should ensure you can reach the gutters easily without having to resort to standing on the top two steps, which are unsafe. If the stepladder is not quite tall enough, it will be necessary to buy an extension ladder. Check to be sure it is rated for your weight and the load you will be carrying.
The ladder should be placed on a level surface. Hardware stores carry levelers you can use if the ground is uneven. You can also place the ladder on a sturdy board if the ground is soft to achieve stability. If possible, it is best for safety to have someone hold the bottom of the ladder while you work.
Be sure to wear sturdy shoes that have a non-slip tread and always keep both feet on the same step or rung of the ladder. Moving one foot to a different step will destabilize you and can lead to a fall. Any tools you take with you to clean the gutters or wash the windows, such as a trowel or squeegee, should be attached to a tool belt or put in a bucket that can be hung from the ladder so you can keep your hands in contact with the ladder as much as possible. And when transferring tools from one hand to another, do it behind your back so your upper body does not have to come away from the ladder.
Get off the ladder and move it regularly so you can easily reach the areas you are working on without having to lean outside the ladder rails. You should not have to stretch to reach your work area.
Keeping these simple tips in mind should allow you to keep your house looking its best without too great a risk to your health! Just a few tips from your local chiropractor, CHICAGO CHIROPRACTIC.
Is BACK PAIN a result of bad posture or is bad posture a result of back pain? Either way, correcting your posture is important if you want a pain-free back, as the two are intimately connected. One of the major causes of chronic back pain is bad posture, with the neck and lower back generally being areas most affected. Seeing how many hours we spend sitting either at a desk, or in front of a computer or television, it’s not surprising that a large part of the population has developed rounded shoulders, pot bellies and frequent headaches, all of which are a sign of postural problems.
Maintaining good posture is important for a few reasons: It allows your muscles to work at their most efficient, it reduces fatigue, it keeps your bones and joints in alignment so your muscles don’t become overly strained, and it’s easier on your tendons and ligaments, reducing the risk of sprains and strains.
How do you sit at work? Just like your mom always said, "Shoulders back."
The elements that contribute most to bad posture are weak or tight muscles, obesity, pregnancy, stress and high-heeled shoes. The more inactive we are, the tighter and less flexible our muscles become, so strengthening the “core” muscles is key to the maintenance of good posture. Core muscles are the ones that work to stabilize the spine, and are located in the stomach, back, hips and pelvis.
Once your body is habituated to sitting a certain way, it adapts to that posture, so if you perpetually slouch, achieving proper posture is more difficult. Your muscles will have to work harder to compensate for the lack of support, leading to increased tension and stiffness and possible chronic back pain. It’s important to make a conscious effort to sit properly as often as you can, adjusting the height and angle of your chairs so they are as ergonomic as possible and put you in the optimal sitting position.
In addition to traditional chiropractic treatment using spinal manipulation, your chiropractor may recommend exercises you can practice at home to help strengthen your core muscles. Re-learning correct posture may take a little time, as the body once again learns to adapt to a (better) position. But little by little, keeping good posture in mind as much as possible, your back pain should continue to lessen with proper exercise and treatment.
If you suffer from back pain, contact your local Chiropractor in Chicago today.
