Here at Chicago Chiropractic we are wondering how many hours a week do spend in a car? Driving can aggravate pain in your lower back and be a significant cause of chronic back pain. Driving for extended periods of time can put a lot of stress on the spine, as the normal lumbar curvature is easily disturbed by the typical driving position. Add to that the bumping and jostling from traveling over uneven road surfaces and speed bumps and you’ve got a recipe for back pain. Following are some tips to help you adjust your driver’s seat to the optimal placement for driving.
- Position yourself properly in the seat – To do this, ensure that you are sitting as far back in the seat as possible, so that your buttocks are almost wedged between the seat and the seat back.
- Adjust the distance between the seat and steering wheel – Move the seat forward so you can fully depress both the brake and clutch, while still keeping your knees slightly bent. Your leg should ideally maintain an angle of approximately 120 degrees. If your leg is either straight or at a 90-degree angle, your seat needs to be moved either closer or further back.
- Adjust the tilt of the seat – Tilt your seat forwards or backwards until you feel that your leg from hip to knee is fully supported while having your foot on the gas pedal, without feeling that the seat is pressing uncomfortably into the back of the leg.
- Adjust the back of the seat – Your seat should be at an angle that fully supports the length of your back. It should not be reclined too far, as this can cause you to have to bend your head and neck forward at an angle in order to see the road.
- Move the steering wheel – You should move the steering wheel toward you until it is close enough for your hands to reach the 10 and 2 position, while keeping your arms slightly bent. Having it too close can be dangerous in an accident, but you also don’t want it so far away that you are straining to reach it. It should be tilted at an angle so your hands are just a little lower than your shoulders.
- Adjust the head restraint – The bottom of the head restraint should be level with the base of your skull and should be about an inch from your head while driving, in order to avoid whiplash in case of an accident.
If your car has a lumbar support feature, adjust it so it supports the lumbar area without pressing into your back and causing neck pain. If you don’t have this feature, one or two rolled towels can be used to support the lumbar area.
Try to be sure your knee does not drop to the side while you drive, as this can cause some aggravation to the nerves in the lower back, which can lead to pain in the hip, knee and foot. Pull the knee in to keep it in line with your body.
Many of these adjustments only need to be made once if you are the primary driver of the car. Your back and neck will thank you. Happy driving from Chicago Chiropractic
Large handbags are so alluring: fashionable carryalls that tote books, gym wear, bottled drinks and so much more. Though it’s convenient to have all of life’s little necessities at your fingertips, it’s likely doing a number on your back. Do you have SHOULDER PAIN?
If you suffer from frequent pain in your back, neck and shoulders, frequent headaches or feel numbness or tingling in your hand, this may be the result of carrying too heavy a handbag. The strap puts pressure on the shoulder area where the nerves that run down your arm are located. Our spine was designed to bend only forward and back, and hanging a heavy weight off one shoulder forces the spine to bend sideways, which causes muscles to stretch unnaturally on one side and chronically contract on the other, often putting your spine out of alignment.
The American Chiropractic Association recommends that you carry only what is necessary for the day, and make sure your purse weighs no more than 10 percent of your body weight (or 14 pounds for the average women). So clean out any spare items you may be carrying around with you to reuse shoulder pain.
Do you have shoulder pain with your heavy purse?
If you find you must carry a lot of belongings with you, try to make the load as ergonomic as possible. Get a handbag with a wide a strap that’s adjustable so you can wear the bag diagonally across your body rather than having it hang off one shoulder. This will help keep the weight more centered so it doesn’t pull your shoulder down on one side. You also won’t have to lift your shoulder to keep the bag from falling off. You should also try to regularly switch the side on which you carry your handbag in order to keep the muscles that support the spine on either side from getting overly stretched in one direction.
Another solution is to carry a backpack, as they are designed to distribute the weight more evenly across your shoulders and back. But it’s only ergonomic if you use both straps. Hanging a heavy backpack off one shoulder is just as bad as toting a heavy handbag. Even better, purchase a backpack with built-in wheels so you can take all the weight off your back from time to time. Regular chiropractic treatment can also be useful in reducing the risk of chronic back pain, shoulder pain or even neck pain from carrying a heavy handbag.
Neck pain is a very common problem, as the head is heavy and able to move in many directions Neck pain can be either acute or chronic.
Acute neck pain is most often due to an accident or injury where the neck is suddenly whipped back and forth, causing whiplash. The sudden motion injures the ligaments and tissues that support the neck. Car accidents (especially being hit from the rear) are the most common cause of whiplash, however, whiplash can also be due to injury from such things as an intense rollercoaster ride, skiing accident or falling off a bicycle.
Get to the root of your neck pain
Chronic neck pain can be the result of either spinal degeneration or lifestyle. As we age it’s more common to acquire degenerative diseases such as cervical spondylosis, which is excessive wear and tear on the cartilage and bones in the neck. As we get older, the elasticity and thickness of the cartilage cushioning the vertebrae begins to break down, which can put pressure on the nerves. This can lead to pain, tingling or numbness in the affected area.
Neck pain can also be due to our modern more sedentary lifestyle, in which poor posture, a weak abdomen and obesity contribute to putting the spine out of balance. The spine’s supporting muscles work harder to try to keep the spine straight, leading to increased muscle tension and fatigue, and eventually neck pain.
Chiropractic care has been proven to be useful in treating neck pain. One study, published in The Annals of Internal Medicine, found that chiropractic treatment reduced neck pain more than medications such as ibuprofen, acetaminophen or even narcotics. After 12 weeks, 57% of the test group receiving chiropractic treatment reported a pain reduction of at least 75%, whereas only 33% of the medication-only group had the same response.
Another study in the Journal of Manipulative and Physiological Therapeutics found significant improvement in chronic neck pain from spinal manipulation, with improvements continuing up to 12 weeks post-treatment. The same effect was not found with massage therapy.
A chiropractic neck adjustment (cervical manipulation) can significantly improve range of motion in your neck, allowing you to move your head around pain-free. It also helps to relax your neck muscles, reducing tension and stiffness.
Dr. Kauf can do a physical and neurological examto determine the nature of your neck pain. He may also order additional tests, such as an x-ray, CAT scan or MRI to show possible fractures, bone spurs, bulging discs or herniations. He will then consult with you on a course of treatment that, in addition to in-office treatments, may include specialized exercises you can do yourself at home.
Pedometers are the most effective way of ensuring your physical activity level.
Pedometers: Make Your Steps Count!
You don’t have to go to a gym, change your clothes or complete a routine. Incidental exercise (normal movement throughout the day) can make a real difference in your calories burned, especially if done consistently, and a pedometer is an excellent device for measuring it. Maybe visit a chiropractor though!
Of course, a pedometer measures intentional exercise, such as regular walks or runs you may take during the week. You can actually rack up a lot of exercise incidentally. The important thing to realize is that most of the time, you have a choice to move around or not. There are probably some hours you must spend seated at a desk, but there are many hours during the day that you might choose to sit instead of doing something active. You will have to make the effort, and if you do, you’ll notice the difference.
Pedometers don’t cost much and you’ll hardly notice it’s there, but studies have shown that simply wearing a pedometer increases our motivation to get up and move around significantly. Keeping a log of your daily steps is a wonderful way to monitor your progress and get even more motivated. If you need advise on how to go about this, call CHICAGO CHIROPRACTIC.
Once you’ve got that pedometer, here are some ways to increase incidental exercise in your life:
- After establishing a baseline, increase your number of steps by 10% each week. Aim for 10,000 steps per day. That meets most fitness guidelines for daily exercise.
- Is it really that far to the shops? Is there anything you can walk to that has something you need on a regular basis, so that you could leave the car behind once in a while (or more often)? That would save the environment, gasoline expenses and improves your health.
- If you must drive absolutely everywhere, park farther away from the shops so you have to walk a bit.
- I know the stairs are hard. But if you take them regularly, you’ll go a long way towards improving your fitness level, burning calories, and just feeling invigorated. And it gets easier with practice! Stairs are one of the higher intensity activities you can do.
- Include a 10 -or 20-minute brisk walk every day at lunch. You’ll be amazed how a walk can help you de-stress and refresh your mind for the afternoon ahead.
- Take your dog for an extra walk each day. He’ll love you for it.
Incidental exercise will keep your metabolism up, which can boost your energy levels and help you sleep better, and of course, you’ll burn more calories. If you put enough effort into it that your heart and lungs have to work a little harder than usual, you’ll improve your fitness level, too. If you are interested in a fitness routine or talking to a specialist book your CHIROPRACTOR CHICAGO appointment today.
At Chicago Chiropractic we take sports injuries seriously, especially having treated patients such as Mike Lieberthal (former catcher for the Philadelphia Phillies). No matter what your sport or activity, it is important that you keep your body adequately hydrated. You only have to lose about 2 percent of your body weight through sweating before you begin noticing the effects of dehydration, which reduces performance and can be dangerous for your health. Sports Injuries can come in many shapes and forms, but does it make any difference if you hydrate with water or a sports drink? The answer depends to some extent on the duration and intensity of your exercise.
Chicago Chiropractic suggests are exercising lightly for less than 60 minutes, water should be sufficient for hydration, assuming you drink some before, during and after your exercise routine. The body absorbs water more quickly than any other type of fluid, in addition to its low cost and lack of calories. You need to drink about 4 to 6 ounces of water for every 15 to 20 minutes of exercise to avoid becoming dehydrated. The amount can vary depending on the ambient temperature (you need more fluids in warmer climates) and the amount that you sweat.
For those doing more intense exercise, sports drinks offer some benefits over water. They can provide needed fuel for your workout and help replace the sodium you lose through sweating. They also provide some other minerals such as chloride and potassium, which are lost when you sweat. There are three kinds of sports drinks on the market, isotonic, hypotonic and hypertonic.
Isotonic drinks (such as Gatorade) replace fluids quickly and also provide carbohydrates to provide your body with energy. It also helps with joint degeneration. Hypotonic drinks also replace lost fluids quickly, but are low in carbohydrates (and thus calories). Hypertonic drinks contain the highest level of carbohydrates (greater than 10%), so they are good if you need extra fuel for your workout, but you will need to supplement this with either water or one of the two other types of drinks in order to keep yourself properly hydrated, as its high carbohydrate level slows water absorption. 
You should be sure you are well hydrated before you begin exercising, as your body is not efficient at absorbing carbohydrates if there is insufficient fluid in the body. So you could be drinking plenty of sports drinks during your workout but not reaping the benefits if you were dehydrated to begin with. A recommended amount to drink is 15-20 oz. of water 2 to 3 hours before you exercise, with another 8-10 oz. taken 15 minutes before your training begins. Another 8-10 oz. of either water or a sports drink every 15 minutes or so during exercise should keep you from becoming dehydrated.
You can get an idea of how well hydrated you are by monitoring your urine. If it is clear or pale, then you are likely well hydrated. You can also weigh yourself both pre- and post-workout. If you weigh less then it’s probably due to water loss, so be sure to replenish those fluids. If you weigh more, you may be drinking more than is necessary for your workout. Contact Chicago Chiropractic today to schedule an appointment!
Both anorexia nervosa and bulimia nervosa are eating disorders that affect an estimated 8 million Americans, mostly women, though about 10% of those who have an eating disorder are men. At CHICAGO CHIROPRACTIC we sometimes experience and meet patients who suffer from this life threatening disorder.
Anorexics have an irrational fear of gaining weight and a distorted body image. They refuse to maintain a healthy body weight and are obsessed with thoughts of food, dieting and how their body looks, to the point of exclusion of other things, such as interaction with friends and family or the pursuit of hobbies.
Some signs of anorexia are:
Anorexia is Associated With Incorrect Body Image
1) Dieting despite being underweight – Anorexics follow diets that severely restrict caloric intake. They may eat only certain low-calorie foods, refusing anything they consider a “bad” food, such as fats and carbohydrates.
2) Obsession with calories, nutrition and grams of fat – They will measure the nutritional content of every morsel they put in their mouth and will obsessively read the nutrition label on each item they buy in the supermarket, rejecting anything with too many calories. They are likely to read every diet book they can find and may keep a food diary listing everything eaten throughout the day.
3) Lying about eating – Anorexics may say they have eaten when they haven’t, and will make excuses for getting out of mealtimes. They may feign illness, hide food or throw it away to keep from eating.
4) Obsession with body image – Despite being severely underweight, they may see themselves as fat, weighing themselves constantly and denying that they are too thin. They may cover up with baggy clothes so their thinness doesn’t show. Rapid, drastic weight loss is another sign of anorexia.
Bulimia is an eating disorder characterized by regular cycles of binging and purging. The person suffering from bulimia will binge on food, consuming up to 5,000 calories in an hour, then will feel guilty and do all they can to purge the excessive calories by inducing vomiting, using laxatives or exercising fanatically.
Some signs of bulimia are:
1) Lack of control over eating – Bulimics are not able to stop eating, consuming food to the point of stomach pain.
2) Large amounts of food disappearing – Food may disappear mysteriously from the person’s refrigerator, with no appreciable sign of weight gain. They may keep stashes of food hidden away for when they want to secretly binge.
3) Going to the bathroom after eating – immediately after a meal they may go to the bathroom to vomit, possibly covering the sounds by running water in the sink.
4) Vomit smell – either in the bathroom after a meal, or on their person, someone with bulimia may try to cover it up with air freshener or by using mouthwash or breath mints.
5) Regular use of laxatives or exercise – they may use diet pills, diuretics or laxatives after eating, or do a lot of calorie-burning exercise immediately after a meal.
Anorexia and bulimia can cause serious, long-lasting damage to health, so getting treatment for it is important. Of all mental illnesses, these are the ones with the highest rates of mortality, so if you suspect that you or anyone you know may have these illnesses, see a mental health professional as soon as possible. Even though our office serves to help with CHIROPRACTIC, we are always here for our patients!
Good health is a combination of many factors including your nutrition, preventative care, appropriate corrective care and the small choices you make every day in the course of living. If you are or know someone who suffers from this, contact CHICAGO CHIROPRACTIC or a CHICAGO CHIROPRACTOR or any medical physician to provide the help one might need.
Have you ever felt short of breath on a short run on a brisk day? Keep reading! Asthma is a chronic disease of the lungs characterized by inflammation of the bronchial tubes, which leads to wheezing, coughing and shortness of breath. At Chicago Chiropractic we meet patients all the time who suffer from asthma and other similarly related symptoms. Despite advances in the medical treatment of asthma, the prevalence of sufferers has been increasing since the 1970s.
When we breathe, many muscles are used to expand the chest cavity to bring air into the body, including the diaphragm and intercostal muscles between the ribs. With all of the muscle movement involved in breathing, it is not surprising that any tightness in the upper body caused by injury will have an adverse effect effectiveness of breathing. Slight amounts of muscular tension and spinal misalignment may go unnoticed in a healthy person, but for someone with already restricted breathing, any further obstacle to taking a breath adds to the difficulty in bringing sufficient oxygen into the body.
CHIROPRACTIC TREATMENT for asthma uses traditional chiropractic methods of manipulation and soft tissue massage in order to increase the mobility of the ribs and reduce any postural problems and tension that might obstruct the breathing process. Healthy spinal function, which is one of the aims and benefits of chiropractic care, also reduces stress and low energy, which is known to be a trigger that worsens asthma symptoms and which may lead to an asthma ‘attack’ (the acute exacerbation of symptoms typically experienced as chest tightness and fighting for breath). Dr. Kauf can also offer advice on exercises and lifestyle choices to promote healthy breathing and reduce asthma symptoms.
As chiropractic treatment is a holistic therapy, it helps to restore health to the whole body and not just the back and spine. This is especially true in the case of conditions such as asthma, in which postural problems and muscle tension can adversely affect the breathing process and exacerbate existing symptoms.
While women have worn high heels for decades in an effort to look sexy, it is increasingly having a bad effect on their back, not to mention their knees and feet. Those pricey Manolo Blahniks may look great, but is the price your back pays really worth it?
When you wear high heels, they throw off your center of gravity, causing your pelvis to tip forward and forcing the muscles in your hips, thighs and lower back to work harder, which can lead to tightness and occasional spasms. They also create a greater curvature in your lower back, which makes the buttocks more prominent and lengthens the appearance of the legs (which is what makes high heels “sexy” looking).
If you wear high heels for any length of time, your body posture adapts to it, making some muscles work harder than they should and letting others become weak, causing back pain. Heels cause your muscles to tighten and shorten, which pulls on the lower back. High heels combined with a desk job are the worst of all, as the hip flexors become shortened from being in a sitting position all day.
If you don’t want to give up your high heels there are a few things you can do to reduce long-term damage to your back:
1) Stretch your hip flexors regularly – You can reduce back pain by keeping these muscles stretched. To do this, kneel on one knee on the floor with the foot of the extended leg slightly forward of the knee. Then move your hips slowly forward so your knee is over your foot. You should feel a gentle stretch in the hip of the kneeling leg as you do this. Hold for 20-30 seconds and do twice on each side.
2) Choose a lower heel (we know this is a tough request! But remember– your muscles are being strained). At least try to buy shoes with a heel no higher than 2 inches. This will still achieve the elegant effect you are looking for without putting excessive stress on your musculoskeletal system.
3) Tighten your abdominal muscles – Strengthening “core” muscles in your abdomen by practicing yoga or pilates will help you maintain good posture while walking in heels and take some of the load of your upper body weight off your lower back. This is also a great reason to get more cute yoga gear, after all it’s for the health of your back! For a fitness plan and evaluation you can schedule an appointment with a CHIROPRACTOR.
How high are your heels?
4) Take a day off! Opt for a chic pair of flats once or twice a week. This will build up the other important muscles that are being ignored when you are teetering in the clouds.
5) Have regular chiropractic care– Dr. Kauf’s experience in chiropractic care enables him to realign a spine pulled out of alignment by high heels. He can also suggest appropriate exercises to help strengthen weak muscles. Come in for a visit to see what else will help you avoid future pain.
Remember: Good health is a combination of many factors including your nutrition, preventative care, appropriate corrective care and the small choices you make every day in the course of living. If you have questions about this article, your general or spinal health, please ask. We are here to help!
For superior CHIROPRACTIC CARE, contact us at CHICAGO CHIROPRACTIC!
Attention Deficit and Hyperactivity Disorder (ADHD) is a neurobehavioral illness common in school age children, characterized by a lack of concentration and the inability to control impulsive behavior. Whereas many parents of small children may view such activity as typical, in the ADHD child they are at such an extreme end of the spectrum that learning becomes difficult. Disruptive actions may also threaten the education of other students as teachers struggle to contain the affected individual. If you know someone or have a member in your family who may suffer from this, don’t wait, contact CHICAGO CHIROPRACTIC, a CHIROPRACTOR or a specialist to discuss your options.
Let us meet your child & make sure they are receiving quality care...
The Centers for Disease Control and Prevention (CDC) reports that over 5 million children in the US (nearly 10%) have been diagnosed as having ADHD. Prevalence is two to three times more common in boys than girls. Untreated ADHD may linger into adulthood, giving rise to problems in obtaining and keeping employment and increasing the risk of other mental health issues such as anxiety and depression.
Current medical treatment strategies for ADHD include behavior management and medication with stimulant drugs such as Ritalin. While Ritalin has had some short-term success, medicating school age children using a drug with similarities to both cocaine and amphetamine understandably troubles many parents and health professionals. From a holistic perspective, stimulating an already hyperactive child with psychoactive medication is viewed as a counter-productive measure. Visiting a chiropractor may be a good, non medical, option for you and your child.
With its emphasis on the health of the spine and nervous system, CHIROPRACTIC CARE has justifiably been sought by many parents as an alternative to conventional medical treatment. In addition to correcting any postural and structural misalignment that may adversely affect nervous system function, Dr. Kauf is able to offer advice on lifestyle choices and nutrition that can both help to manage the symptoms of ADHD and sometimes resolve the problem altogether. As a holistic system of treatment, chiropractic therapy looks at all the systems of the body to provide a complete picture of health and, since ADHD often co-occurs with other medical and behavioral problems, this may provide important evidence for the underlying physical or neurochemical causes behind the illness.
Every body is different. If you have questions about this article or whether CHIROPRACTIC is an appropriate choice for your specific situation, please ask. We are here to help! 312-337-4004
Trigger points are tight muscle knots that build due to stress and tension in the body. The theory behind trigger point therapy is that waste products accumulate in small areas of muscle surrounding nerve receptors, which causes what feels like stiff bands. These “trigger points” cause muscle tension and pain and may even cause “referred pain,” which is when you feel pain in one part of your body, but it is actually caused by a trigger point located elsewhere.
Dr. Kauf will dispose of your muscle aches and pains
Also called myofascial trigger points, they usually form after stress or injury to a muscle, creating increased sensitivity in the area. They may be a cause of chronic stiffness and pain in various parts of the body, sometimes even years after the original injury. Any muscle in the body can harbor trigger points.
When a muscle is injured, a muscle spasm is created, allowing waste products to accumulate. Muscle injury may be caused either by an acute trauma such as lifting something too heavy, or may gradually develop from chronic muscle use, such as using the computer every day.
Because trigger points refer pain to other muscles in the body, the referred areas of pain may in turn create their own trigger points, creating a sort of domino effect. ”Latent” trigger points don’t hurt unless pressed; however, if these are not dispersed they can cause problems as we age, such as increased stiffness and limited range of motion. It is important for you to visit Dr. Kauf to have these areas assessed and dealt with sooner rather than later.
Trigger points may remain inactive in the body for years, then be awakened by either physical trauma to the muscle or emotional stress. If there are a number of trigger points in a small area of muscle, even a minor strain or injury can awaken this group of trigger points, causing more pain than would be apparent from the minor injury.
Trigger point pain may be variable, becoming worse when resting and better when the area is gently stretched. They can trap nerves, leading to a variety of neurological symptoms such as tingling, pins and needles, feeling hot or cold, etc. They can also cause seemingly unrelated symptoms such as nausea, loss of balance, or blurred vision.
Dr. Kauf uses trigger point therapy in the course of chiropractic care to diffuse the trigger point, releasing the tense muscle and dispersing the accumulated waste products. To do this, he the locates the trigger point, applies pressure for a number of seconds, then releases, repeating this once more on the same point. He can also advise you on some techniques you can use at home to help relieve some of the pain trigger points may cause.
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