If you suffer from chronic low back pain and want to experience freedom from your pain, you will want to pay particular attention to your core.  To finally gain control of your back pain and reduce the chance of a relapse, you have to improve the condition of your core.  The term “core” may have you thinking of Pilate’s, Yoga, or doing sit-ups until your six pack burns.  Unfortunately the term “core” is frequently misused and the true nature of the core is greatly misunderstood.

To understand the true nature of your core, you need to understand your body design.  Your bones, ligaments, and joint capsules (passive restraints) provide stability toward the end of joint motion (ROM).  They don’t provide much stability in the neutral position.  That’s where the muscles come in to play, and provide support and stiffness.  Your body muscles are set up in three basic layers.

The outer layer of muscles are your large muscles.  These are big, strong muscles that are designed to move your skeleton.  They also are the muscles that give your body its shape.  The rectus abdominus muscles (the “six-pack”) is an outer layer muscle, and technically not part of your core.

You have a middle layer of muscles that lie beneath the outer layer of muscles.  These muscles connect to your spine and are designed for stability and control.  These are muscles of endurance that allow you to maintain good posture while you go about your day.  These middle layer muscles work continually to protect your spine as you put your body through its many different positions – sitting, bending, twisting, running, jumping, etc. If your core is weak, you will be susceptible to injury as you try to sustain static postures (i.e. sitting), or try to perform dynamic activities (i.e. playing soccer).

You also have a deep layer of muscles that act as “sensors” for your nervous system.  These small muscles attach to your spine and give continual feedback to your brain with each joint movement. These deep muscles are muscles of endurance and enable you to maintain good posture, balance, and position sense.

The muscles of your middle layer and deep layer make up your true core.  And because your core is composed of muscles of endurance, you must work it differently.  You can’t just do the normal exercises promoted in most health clubs or gyms.  Focusing on strength doesn’t help the true core.  Muscular endurance, posture, and balance must be your focus if you want to improve the condition of your core.

Your body stability is a dynamic function and includes:

• Static positioning
• Controlled movement
• Alignment in sustained postures
• Movement patterns that reduce body strain, avoid injury, and allow efficient muscle action

Your body stability and movement patterns may be altered by any combination of the following:

• Injuries
• Insufficient muscular strength or endurance
• Poor neuromuscular control
• Fatigue

To improve the condition of your core, research has shown that very moderate levels of muscle activity can be enough to create stable joints.  To work the endurance muscles of your core, only about 10% of your maximum contraction is needed to provide joint stability.  In contrast, when doing strength training you have to work at 70-80% of your maximum contraction in 1-2 sets of 8-12 repetitions.

This is great news!  Even if you are suffering from chronic back pain today, you can take active steps towards recovery.  I have been working with patients with chronic back pain since 1992, and have seen many amazing recoveries from patients following our easy program.  If you are committed to our program of core stabilization exercises, you will in most cases be able to gain control of your back pain within 4 to 6 weeks.

No drugs.  No surgery.  No expensive traction devices.  No high-tech computerized exercise devices.

Just a series of core stabilization exercises that are so simple, I’ve pictured the basic part of the program on this site.  Sounds simple?  That’s because it is.

Just click here to see the core stabilization program.

Sweet Cabbage Soup

• 1 C orange juice
• 7 C water
• 1  C rice or soy beverage
• 1/2 C split peas
• 1/2 C steel cut oats
• 1 head of cabbage, chopped into large chunks
• 1 cup Medjool dates
• 1 cup chopped walnuts
• 1 C chopped carrots
• 1 C chopped kale
• 3 T veggie base (to make broth)
• 3 tsp spices to taste (oregano, thyme, paprika, etc)

Use a good blender and fill with 3 cups of water.  Add walnuts and dates and blend until creamy.  Then add all ingredients and the blended mixture into a large stock pot.  Cover the pot and cook on a low flame.  Stir occasionally. When the cabbage is tender, use tongs to remove from the soup and put into the blender.  With some soup broth, blend up the chunks of cabbage and pour back into the pot.  Continue cooking, and stirring occasionally, for at least another 60 minutes.

Happy new year!  You’ve made it through another year.  2009 is behind you and 2010 is way up in front of you.  It still shocks many people when they consider that it’s the year 2010.  So many things have changed in our world over the last 20 or so years. But something that hasn’t changed is the view that with the turn of the new year, you can get a “fresh start”.

Fresh starts can come in many forms.  One of them are New Year’s resolutions… but from my experience, New Year’s resolutions don’t work.  They’re just wishful thinking that doesn’t last very long.

Unfortunately, many people continue this type of behaviour year in and year out.  I worked in a fitness center environment for several years and saw the same thing.  The gym became a crowded frenzy in January.  This always annoyed the regulars at the club.  But things always settled down over the next 1-2 months.  I learned from one gym manager that the club made somewhere between 75-80% of their profit in the first half of the year!  So many sign up for year memberships in January and February, but the majority who  just don’t bother showing up after a short time.

The same things happen with diets.  The very nature of a diet is that it is something that is done for a time and then is stopped.  How can that be effective for the long haul?  It just can’t be.

So what’s the solution?

My solution is to identify the areas that you want to improve.  Establish a clear goal as to what you want to achieve.  Develop a simple plan of small steps to work towards the goal.  Now you have to be committed to work your plan.  After all, a project isn’t completed in a single action step.  Your “project” will be completed and your goal achieved after many smaller action steps have been attained.

In regards to health goals… as you begin develop healthy habits, you will develop a healthy lifestyle that has the potential to last you for the long term.  Isn’t that better than fizzling out by April and then waiting until January first again to try it all again?

So begin thinking through your health goals this year.  Write them down.  Develop a simple plan.  If you need help, contact our office.

So, what are your plans for 2010?

I just received this email from ChiroVoice.org.  Please invest a few minutes and help chiropractic to be included in our health care system.  Thanks!

Earlier this year, we asked you to join the chiropractic patient advocacy network, ChiroVoice.  Why?  Because who better to speak up for the need to protect chiropractic in health care reform than the patients who have actually benefited from chiropractic treatment.

As the health care debate continues in Washington, it is vital that we all continue to remind our legislators that they need to ensure that the freedom to choose chiropractic care as a treatment option is not denied under any national health care reform legislation Congress might enact.

Click here to send a message to Washington that chiropractic is an essential core benefit, and that we cannot achieve a wellness and prevention based-system without guaranteed access to the essential services delivered by a Doctor of Chiropractic.

Thank you!  And from the ChiroVoice team, we wish you and your family a safe and happy holiday season.

On your initial visit to our office, you will meet our team and receive a detailed examination.  After the exam, I will let you know what’s wrong and if I think I can help you.  If your problem is beyond the scope of our practice I will let you know and discuss the possible referral to another healthcare professional.

If you decide to become a patient, I will design a personalized care plan for you to help you experience freedom from pain and superior health naturally.  Your care plan will detail all of the services we recommend and an estimate of your time and financial investment.  Your care plan will be detailed, but will be flexible enough to give you the  freedom to choose one of several options that best fits your lifestyle.

At this point you’ll have to decide what you want out of care.  What’s your goal?  You’ll have to decide if you want a PATCH or a FIX.

“PATCH-up-care” is pain relief focused only.  The goal is fast pain relief.  Once we have achieved an acceptable level of relief, your care plan will end and then you have the option to switch to a maintenance plan or to go on an as-needed basis.  In my experience, if you don’t get to the root of the problem and fix it internally, the problem returns and can be worse than at the start.

“FIX-up-care” is focused on the big picture.  Not only do we want fast pain relief, but we strive for improved function and whole body wellness.  After an acceptable level of relief has been attained, you will begin a program of personalized therapeutic exercises.  The purpose is to regain any loss of function such as range of motion, strength, muscle endurance, core stability, balance or coordination.  By the end of FIX-up-care, you will have a reduced risk of your problem returning.  When your function has been restored to an acceptable level, your care plan will end and you then have the option to switch to a maintenance plan or to go on an as-needed basis.

I see our job as to provide you the finest chiropractic wellness care possible.  I see your job as to decide on how much care you want and how fast you want to proceed.

PATCH or FIX… it’s your choice.

I began taking bee pollen as a natural supplement around 6 months ago.  Why?  Each Autumn I suffer from seasonal allergies/asthma when running out doors.  At times it has gotten bad enough that I had to stop in the middle of a run to catch my breath.  I read that bee pollen is a natural and nutritious superfood that can help greatly reduce or eliminate allergies.  So I decided to give it a try.

The product I’ve been using is  from Y.S. Organic Bee Farms and is called “Fresh Bee Pollen”.  I purchased a bottle at Wholefoods supermarket.  They are not capsules or pills, but are the whole granules. My first experience was a surprise, when after I digested a teaspoon of the pellets I had a distinct sense of heightened awareness and mental clarity that lasted for several minutes.  I continued to take the supplement several times per week and so far this season my seasonal allergies/asthma have reduced to almost non-existent.  

I am still not sure if I can give all the credit to the bee pollen.  My nutritional intake and level of exercise has been fairly constant for some time.  But, I’m not sure if the triggers of seasonal allergies/asthma (pollen, mold, etc.) were as high this year as in past years.  Regardless, I thought it warranted some looking into.  It turns out that consuming bee pollen is somewhat controversial. But probably most superfoods are as well.  So I’ve been doing some research about bee pollen and have discovered some interesting things I’d like to share:

The Nature of Bee Pollen

“Pollen is the male seed of flowers. It is required for the fertilization of the plant. The tiny particles consist of 50/1,000-millimeter corpuscles, formed at the free end of the stamen in the heart of the blossom. Every variety of flower in the universe puts forth a dusting of pollen. Many orchard fruits and agricultural food crops do, too.Bee pollen is the food of the young bee and it is approximately 40% protein. It is considered one of nature’s most completely nourishing foods. It contains nearly all nutrients required by humans.”

-from http://www.mercola.com/article/Diet/bee_pollen.htm

Some Stated Benefits of Bee Pollen

• Rich source of vitamins and minerals
• Corrects deficient or imbalanced nutrition
• Improves energy level
• Rich source of amino acids (the building blocks of protein)
• Inhibits development of harmful bacteria
• Reduction in allergy and asthma symptoms
• Increases blood hemoglobin, which increases oxygen carrying capacity of red blood cells
• Normalizes blood cholesterol and triglyceride levels
• Decreases risk of formation of cancerous tumors
• Improved athletic performance

Some Risk Factors Associated With Bee Pollen

• Possible allergic reaction — including shortness of breath, hives, swelling, and anaphylaxis.
• Not safe for pregnant women
• Not safe for women who are breastfeeding (the nursing infant may have a negative reaction)

How Bee Pollen Helps Treat Allergies

The bee pollen must be taken for at least 6 weeks before the season begins and then continued throughout the season. It works through a process called desensitization.  Exposing your body’s immune system to small doses of allergins (the chemicals that cause an immune response), stimulates your immune system to produce antibodies that eliminate the allergic reaction.  It works in a way similar to the way vaccinations are supposed to work.

How To Take Bee Pollen

If you decide on trying to add this superfood to your diet, here are some tips when starting out:

• To avoid a possible reaction to the pollen, take only a tiny bit first and gradually work your way up to 1 teaspoon per day
• Do not cook the bee pollen (that would destroy the naturally occurring enzymes)
• Eat plain, sprinkle over fresh fruit, or add to juices/smoothies
• Keep it refridegerated

Does bee pollen do all the things that are claimed?  I’m not sure.  Some research supports it and other research says that the claims are exaggerated.  It appears to be a safe whole food product that has healthful benefits.  So far, I’m amazed at the results.

Vegetarian Three Bean Chili

• 2 15 oz. can kidney beans (low salt; use the bean liquid too)
• 1 15 oz. can cannellini (low salt; use the bean liquid too)
• 1 15 oz. can black beans (low salt; use the bean liquid too)
• 1 28 oz can tomatoes (low salt)
• 2 C chopped seitan (”wheat meat”) or firm tofu
• 16 oz. frozen sweet corn (organic)
• 16  oz. frozen spinach (organic)
• 1 large onion, chopped
• 1 C sunflower seeds
• 1 tsp cumin (to taste)
• 2 tsp Italian spices (oregano, thyme, basil, garlic, black pepper, tarragon, chives; to taste)
• 1 tsp habanero pepper sauce (to taste)

Put all ingredients in a large pot or crock pot and cook covered on a low heat for several hours.  This “comfort food” will make you feel good and will warm you up quickly.  We served it with a simple fresh salad and corn muffins.  Delicious.

Three weeks ago we sent two envelopes to Congress and one to the Senate.  These envelopes contained the “voices” of many of our patients who desire to see chiropractic included in the new health care reform bill.  Today I received this letter from Allyson Schwartz:

I would have liked a more detailed response, not just a form letter.  But I suppose we should be happy with any response at all?

Depression affects millions of Americans each year.  As we drudge through this rainy Autumn and approach the winter, no doubt many people will begin suffering from depression.  Some will be mild, while others will be more severe.  Mild to moderate depression can respond very well to natural therapies.  If you suffer from severe depression, you should consult the proper medical doctor for evaluation.  Regardless of the severity of your depression, natural alternatives can help you fight depression and help you avoid dangerous drugs and their side effects.

Exercise is the key.  Exercise can be one of your most effective weapons to fight depression.

According to the Mayo Clinic:

Exercise helps prevent and improve a number of health problems, including high blood pressure, diabetes and arthritis. Research on anxiety, depression and exercise shows that the psychological and physical benefits of exercise can also help reduce anxiety and improve mood.

Exercise can be a substitute for anti-depressant drugs according to a study published in the Archives of Internal Medicine in 1999:

(the study) divided 156 men and women with depression into three groups. One group took part in an aerobic exercise program, another took the SSRI sertraline (Zoloft), and a third did both. At the 16-week mark, depression had eased in all three groups. About 60%–70% of the people in all three groups could no longer be classed as having major depression. In fact, group scores on two rating scales of depression were essentially the same. This suggests that for those who need or wish to avoid drugs, exercise might be an acceptable substitute for antidepressants.

How can exercise help you fight depression?  I’ve listed some of the benefits here:

• Physical activity stimulates the production of “happy” chemicals in your brain that will lift your mood.
• Regular exercise will help you look and feel better and more energetic.  This will boost your self-esteem.
• Even gentle exercises can help reduce pent up stress and tension in your muscles.
• Physical activity increases your body temperature, which has a calming effect.
• During activity your mind will be taken off your worries, and you can focus on positive things.
• If you exercise in a social setting, you can become more “socially healthy” if you interact with others during your exercises.
• Regular exercise will enhance your immune system function.  You will get sick less often and your body will reduce unwanted chemicals in your body that fuel depression.

Are there exercises that are best for fighting depression?  No.  It’s best to live by the Nike slogan… “Just Do It”.  All your activity doesn’t have to be done at once.  It’s okay to spread it throughout your day.  I would recommend trying for at least 30 minutes every day.  Here are some suggestions if you need help coming up with ideas:

• Walking or Running.
• Mowing your lawn or raking leaves.
• Swimming.
• Lifting weights.
• Table tennis.
• Rebounding (gentle bouncing on a mini-trampoline)
• Bicycling (to work?)

How do you stay motivated?  Here are a few key ideas:

• Find activities that you enjoy.  Keep it fun.
• Vary your activities.  Both your mind and body crave changes in the routine.
• Find someone to partner with.  They will help keep you motivated and you can return the favor!
• If you decide to exercise at a gym (rather than around the home), find a local club within 10 minutes of home.  The drive to the gym can be one of your biggest barriers to exercising.
• If you miss a day, don’t let it worry you.  Just start back with your routine ASAP.  Don’t try to “make up” missed time.  Just get right back on your normal routine.

Vegetarian “Chopped Liver”

• 6 T extra virgin olive oil
• 2 large onions, chopped
• 1 1/2 C peas
• 3 hard boiled eggs (or substitute eggs with 3/4 C of tofu)
• 30 walnut halves
• 1 tsp salt
• 1/2 tsp pepper

1. Cook onions in oil until lightly brown.
2. Add vegetables to the onions and cook for a few minutes more.
3. Season with salt and pepper.
4. Put veggies, walnuts, and eggs in food processor and process until smooth.
5. Chill before serving.