Avoiding low back pain while sleeping

in Chiropractor  by January 4, 2019 0 comments

It isn’t as if we have tons of opportunity to sleep, so when we do let’s make the most of it.    The biggest complaint I see as your chiropractor in the Woodbridge, Dale City VA area is low back pain while sleeping.  There are some ways o minimize this complaint if not take it away all together.

Back pain can make it tough to get a good night’s sleep. At the same time, how you sleep may make things worse — while certain sleep positions put strain on an already aching back, others may help you find relief.

Although back pain and sleep problems are linked, the connection isn’t well understood. “There is not a lot of science behind sleep as a major cause of back pain,” says Santhosh Thomas, DO, MBA, a spine specialist with the Cleveland Clinic and associate medical director of the Richard E. Jacobs Medical Center in Avon, Ohio.

Experts do believe, however, that people with sleep problems experience more problems with back pain. “Sleep deprivation is known to affect mood and functional ability and negatively impacts perception of pain,” Dr. Thomas says. Pain in turn can affect the quality of your sleep, according to the National Sleep Foundation, leading to a lighter sleep state and more frequent waking throughout the night.

What’s more, there’s a relationship between the severity of pain, overall mood, and the ability to function — and a good night of sleep can improve all these symptoms, at least temporarily, according to a study published in the November 2016 issue of the Annals of Behavioral Medicine.

Worst Sleep Positions for Back Pain

Some sleep positions can put added pressure on your neck, shoulders, hips, lower back, knees, and even your heels, all of which can lead to pain, Thomas says. There’s no one-size-fits-all sleep position to kick back pain, but you can try a few tricks to get it under control so that you can sleep more soundly.

The most common offender? Sleeping on your stomach. “Typically, sleeping on your stomach can flatten the natural curve of your spine, putting some additional strain on your back muscles,” Thomas says.

Plus, stomach sleeping means that your neck is rotated, which can actually result in neck pain or back pain between your shoulders, says Paul Grous,  a physical therapist and spine specialist with Penn Therapy & Fitness in Woodbury Heights, New Jersey.

Don’t worry about keeping your body in the same position all night. It’s normal for you to move around a bit while you sleep, and that’s a good thing because a little movement can help ease pressure on your back. “Any sleeping position has the potential to amplify back pain if you maintain it for too long,” Thomas says.

Grous adds that the real culprit may not be sleep position but your daily activity — or a lack of it.

“My opinion of the biggest causative factor for back pain in our population is the amount of time we spend sitting during waking hours,” he says. “We sit too long and we don’t sit properly — we sit slouched with our backs rounded.”

During daylight hours, try to vary your posture as much as possible, and practice good posture when standing and sitting to help ease back pain at night.

Sleep Positions That Help Relieve Back Pain

First, you’ve got to be comfortable to get a good night’s sleep. Thomas suggests making a few simple modifications to your regular sleep position to help take a load off your back:

 

If you’re a back sleeper: Put a pillow under your knees to allow your spine to maintain its natural curve.

If you’re a stomach sleeper: Put a pillow under your lower abdomen and pelvis to ease back strain.

If you’re a side sleeper: Draw your legs up slightly toward your chest and sleep with a pillow (a full body pillow can be comfortable) between your knees.

 

 

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Before you start exercising…

in Chiropractor  by December 28, 2018 0 comments

Time to turn up the holiday guilt.  First of all, that pair of dress pants you put on weren’t shrunk by the dry cleaner.  Secondly leaving the top button undone isn’t a new fashion trend.  So, it is time to start planning a new workout program.  Before you start your Woodbridge, Dale City VA Chiropractor has a few things for you to consider.

 

Question Yourself

What are your goals?

Lose weight… Increase cardio performance…   But if you’re of a certain age or have certain cardiovascular risk factors, you may need to see your physician before beginning a program that involves vigorous (as opposed to moderate) aerobic activity.

 

Here’s how exercise intensities are typically defined:

 

Low-to-Moderate

Something you can do for about 60 minutes.  Usually included in the 60 minutes is a slow gradual warm up leading to brisk pace.

 

Vigorous

Name says it all.  Usually after 20 minutes of this type of exercises fatigue starts to set in.  Heart rate and breathing significantly increased.

Are you planning to participate in vigorous activities and are a man over 45 or a woman over 55? You should receive a medical exam first. The same is true for individuals of any age with two or more coronary artery disease risk factors. If you’re unsure if this applies to you, check with your physician.

 

Now the standard questions you need to ask yourself:

A “yes” to any one of the following questions means you should talk with your doctor, by phone or in person, before you start an exercise program. Explain which questions you answered ‘’yes’’ to and the activities you are planning to pursue.

 

Have you been told that you have a heart condition and should only participate in physical activity recommended by a doctor?

Do you feel pain (or discomfort) in your chest when you do physical activity? When you are not participating in physical activity? While at rest, do you frequently experience fast, irregular heartbeats or very slow beats?

Do you ever become dizzy and lose your balance, or lose consciousness? Have you fallen more than twice in the past year (no matter what the reason

Do you have a bone or joint problem that could worsen as a result of physical activity? Do you have pain in your legs or buttocks when you walk?

Do you take blood pressure or heart medications?

Do you have any cuts or wounds on your feet that don’t seem to heal?

Have you experienced unexplained weight loss in the past six months?

Are you aware of any reason why you should not participate in physical activity?

If you answered “no” to all of these questions, and you passed the first round of questions, you can be reasonably sure that you can safely take part in at least a moderate-intensity physical-activity program.

But again, if you are a man over 45 or a woman over 55 and want to exercise more vigorously, you should check with your physician before getting started.

 

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Occipital Neuralgia

in Chiropractor  by December 21, 2018 0 comments

Bad headaches aren’t always migraines.  Most of us dismiss a headache as just a headache and a really bad headache is generically a migraine.   Not that we needed another thing to google but sometimes the migraine is occipital neuralgia.  This is a nerve problem not a vascular problem like a migraine.   As your chiropractor in the Woodbridge, Dale City VA area, I have some hope for you.

Occipital neuralgia can be debilitating but there are treatments, including chiropractic, that are very effective. Understanding occipital neuralgia can help patients better manage it so they can minimize the pain and symptoms of the condition.

What is occipital neuralgia?

Occipital neuralgia is a neurological condition that affects the occipital nerves which run from the top portion of the spinal cord, through the scalp, transmitting messages to and from the brain. There are two greater occipital nerves, one on each side of the head, from between the vertebrae located in the upper neck through the muscles that are located at the base of the skull and back of the head.

While they do not cover the areas on or near the ears or over the face, they can extend over the scalp as far as the forehead. When those nerves are injured or become inflamed, occipital neuralgia is the result. A person with this condition may experience pain at the base of their skull or the back of their head.

 

What are the symptoms of occipital neuralgia?

Pain is the prevalent symptom of occipital neuralgia. It often mimics the pain of migraine headaches or cluster headaches and is described as throbbing, burning, and aching.

There may also be intermittent shooting or shocking pain. Typically, the pain begins at the base of the skull but may radiate along the side of the scalp or in the back of the head. Other symptoms include:

Pain is experienced on one side (but sometimes both sides)

Pain behind the eye of the side that is affected

Tenderness in the scalp

Sensitivity to light

Pain triggered by neck movement

 

What causes occipital neuralgia?

Irritation or pressure to the occipital nerves are what actually cause the pain. This may be due to tight muscles in the neck that squeeze or trap the nerves, injury, or inflammation.

However, much of the time doctors are unable to determine the cause. There are several medical conditions linked to occipital neuralgia:

 

Tight neck muscles

Diabetes

Trauma or injury to the back of the head

Gout

Tension in the neck muscles

Whiplash

Inflammation of the blood vessels in and around the neck

Infection

Neck tumors

Cervical disc disease

Osteoarthritis

 

What are the treatments for occipital neuralgia?

Occipital neuralgia treatment focuses on pain relief. It often begins with conservative treatments that include:

Chiropractic

Rest

Heat

Physical therapy

Anti-inflammatory over the counter medication

Massage

In more severe cases the patient may be prescribed a stronger anti-inflammatory medication, muscle relaxants or in some cases an anticonvulsant medication.

If these therapies are not effective or do not bring about the desired level of pain relief, then doctors may recommend percutaneous nerve blocks and steroids. Sometimes surgery is recommended in cases where the pain is severe, chronic, and is unresponsive to more conservative treatments.

 

Chiropractic for occipital neuralgia

Chiropractic was once considered an “alternative” treatment for occipital neuralgia, but now it is often a regular part of recommended patient care. The advantage of chiropractic over medication or surgery is that chiropractic does not come with the side effects of drugs or the risks of surgery.

 

Another advantage is that chiropractic seeks to correct the root of the problem, not just manage the pain like other treatments.

Chiropractic treatment for occipital neuralgia may include lift adjustments, heat, massage, and traction. This will bring the body back into proper alignment and take the pressure off of the nerves as it loosens the neck muscles.

 

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Back Health

in Chiropractor  by December 14, 2018 0 comments

Everyone wants to be healthy and the first thing we always look at is what we eat.  Granted that is the biggest thing we can change, that will change how we feel.   Once you get your diets under control your Woodbridge, Dale City VA Chiropractor has another thing you should consider making healthy… your back

A healthy spine is an often overlooked and essential part of a healthy lifestyle. People who suffer from back pain, particularly if it is long-term, are generally less healthy than those who do not. In fact, back pain costs are staggering not only financially, but also in terms of lost time from work and because of psychosocial problems that arise during the healing process associated with long-term back pain.

Unfortunately, approximately 80-90% of the population suffers from spinal pain at some point. People who are overweight or obese, and who smoke, lift heavy objects, or had a previous episode of back pain, are more likely to experience back pain.

Because so many people suffer from spine pain, it’s important for you to try to keep your spine as healthy as possible. Following simple posture, lifting, and healthy lifestyle guidelines can help you keep your back in good shape.

 

The American Chiropractic Association recommends the following spinal health tips:

 

Standing

When standing, keep one foot slightly in front of the other, with your knees slightly bent. This position helps to take the pressure off your low back.

Do not stand bent forward at the waist for prolonged periods of time. The muscles in your low back become deconditioned in this position, which may lead to pain.

Lifting

At all times, avoid twisting while lifting. Twisting is one of the most dangerous movements for your spine, especially while lifting.

If the item is too heavy to lift, pushing it is easier on your back than pulling it. Whenever possible, use your legs, not your back or upper body, to push the item.

If you must lift a heavy item, get someone to help you.

Sitting

Keep your knees slightly higher than your hips, with your head up and back straight.

Avoid rolling your shoulders forward (slouching).

Try to maintain the natural curve in your low back.

Reaching and Bending

When reaching for something above shoulder level, stand on a stool. Straining to reach such objects may not only hurt your mid-back and neck, but it can also bring on shoulder problems.

Do NOT bend over at the waist to pick up items from the floor or a table.

Instead, kneel down on one knee, as close as possible to the item you are lifting, with the other foot flat on the floor and pick the item up.

Or bend at the knees, keep the item close to your body, and lift with your legs, not your back.

Carrying

When carrying objects, particularly if they are heavy, keep them as close to your body as possible.

Carrying two small objects—one in each hand—is often easier to handle than one large one.

Healthy Diet and Exercise

While the proverbial jury is still out, we suspect that extra weight puts undue strain on your spine. Keep within 10 lbs. of your ideal weight for a healthier back.

“Beer belly” is likely the worst culprit, as it puts unwanted pressure on the muscles, ligaments and tendons in your low back.

The most efficient and effective way to reduce weight is by eating a sensible diet and exercising regularly.

Consult with your doctor before beginning any exercise program, particularly if you have a health condition.

Sleeping

Sleeping on your back puts approximately 50 pounds of pressure on your spine. Other positions may be better.

Placing a pillow under your knees while lying on your back cuts the pressure on your spine roughly in half.

Lying on your side with a pillow between your knees may also reduce the pressure on your back.

Never sleep in a position that causes a portion of your spine to hurt. Most often, your body will tell you what position is best.

Quit Smoking

Smokers have more spine pain than nonsmokers, and they also heal more slowly when they have an episode of back pain because the chemicals in tobacco smoke restrict the flow of blood to the tissues in and around your spine.

 

While following these instructions is no guarantee that you’ll be free from back pain for your entire life, it can certainly reduce your risk of developing it. These simple steps will help you keep your spine in good shape, making you a healthier, happier person.

 

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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How old is old enough to get adjusted?

in Chiropractor  by December 7, 2018 0 comments

Getting adjusted is good for all ages.  Of course, the technique is drastically different.  As a Chiropractor in the Woodbridge, Dale City VA area I have lots of parents asking if I adjust kids.  The answer is yes but when it is a 250lb man asking his next question is inevitably…HOW?  Some times I like to joke and go “oh the exact same way I adjust you.”  You can see his mind working.  In reality it is significantly different.  The most obvious is the force needed.  Rest assured it is ok to have your kids adjusted and here is some information from the ACA on it.

According to Dr. David Sackett, the father of evidence-based medicine, there are three prongs to the evidence-based decision: clinical expertise, scientific research and patient preference. While chiropractic has more than 100 years of clinical expertise from which to draw, our profession is still quite young when it comes to its base of scientific research—a state that is even more so for one of our youngest subspecialties, chiropractic pediatrics. Dedicated researchers are working hard to fill in these gaps.  Recent studies are beginning to confirm what our century of clinical experience has already shown—that chiropractic care for children is not only safe, but also effective for a variety of pediatric conditions.

Dr. Joyce Miller and her colleagues at the Anglo-European College of Chiropractic in the U.K. have contributed much to our knowledge of chiropractic pediatrics in the past few years. Here is a brief summary of some of their latest studies:

Safety study: Miller et al. examined 781 pediatric patients under three years of age (73.5 percent of whom were under 13 weeks) who received a total of 5,242 chiropractic treatments at a chiropractic teaching clinic in England between 2002 and 2004.¹ There were no serious adverse effects (reaction lasting >24 hours or needing hospital care) over the three-year study period. There were seven reported minor adverse effects, such as transient crying or interrupted sleep.

Nursing study: Miller et al. also performed a clinical case series of chiropractic care for 114 infants with hospital- or lactation-consultant-diagnosed nursing dysfunction.² The average age at first visit was three weeks. All infants in the study showed some improvement, with 78 percent able to exclusively breastfeed after two to five treatments within a two-week period.

Colic: Browning et al. performed a single-blinded randomized comparison trial of the effects of spinal manipulative therapy and occipito-sacral decompression therapy on infants with colic.³ Forty-three infants younger than eight weeks of age received two weeks of chiropractic care. Two weeks and four weeks after beginning treatment, the infants in both treatment groups cried significantly less and slept significantly more than prior to receiving chiropractic care.

Long-term sequelae of colic: Research has shown that children who were colicky as infants suffer from poor behavior and disturbed sleep as toddlers. Miller et al. performed a survey of parents of 117 such toddlers who had received chiropractic care as infants vs. 111 who had not received chiropractic care.4 They found the treated toddlers were twice as likely not to experience long-term sequelae of infantile colic, such as temper tantrums and frequent nocturnal waking. In other words, colicky infants who had received chiropractic care were twice as likely to sleep well and to experience fewer temper tantrums in their toddler years.

That is just a sampling of some of the great work that is being done by the dedicated and hard-working researchers focusing on chiropractic pediatrics.

References:

  1. Miller JE, Benfield K. Adverse effects of spinal manipulation therapy in children younger than 3 years: a retrospective study in a chiropractic teaching clinic. J Manipulative Physiol Ther 2008;31(6):419-422.
  2. Miller JE, Miller L, et al. Contribution of chiropractic therapy to resolving suboptimal breastfeeding: A case series of 114 infants. J Manipulative Physiol Ther 2009;32(8):670-674.
  3. Browning M, Miller JE. Comparison of the short-term effects of chiropractic spinal manipulation and occipito-sacral decompression in the treatment of infant colic: A single-blinded, randomised, comparison trial. Clinical Chiropractic 2008;11(3):122-129.
  4. Miller JE, Phillips HL. Long-term effects of infant colic: a survey comparison of chiropractic treatment and non-treatment groups. J Manipulative Physiol Ther 2009;32(8):635-638.

 

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Time to shovel

in Chiropractor  by November 30, 2018 0 comments

Ready, Set Shovel…  Granted last year was a light year but you never know in this area.  What I now base it on is if they are predicting snow and they treat the roads.  That one will be a dud.  But when they say slight chance of snow and they don’t treat the roads… that’s the big one.   As your Woodbridge, Dale City VA Chiropractor I have some tips to help prevent injury while shoveling.

Typically, the arms, shoulders and back get sore and may occasionally feel pain. The cold air invigorates most people into action; however, the same cold air can numb the sensations of pain and fatigue. Unfortunately, pain is a sign that an injury has already occurred or that mechanically you are doing something incorrect in shoveling the snow. In short, there is a right way and a wrong way to shovel snow, and paying attention to your technique can make a big difference in how you feel the next day. As with any project, the prep work is the most important. The following are some quick tips on how to shovel snow smarter:

Spray your shovel with Teflon so the snow won’t stick to it. The more snow that stays on the shovel, the heavier it gets and the more chance for injury – and frustration.

Do a warm-up first. A tight, stiff body is asking for injury. A few minutes of stretching can save you a lot of pain later. When you are shoveling, don’t forget to breathe. Holding your breath makes you tight and stiff.

Layer your clothing. Layered clothing will keep your muscles warm and flexible. You can shed a layer if you get too hot. Make sure you wear gloves that cover your wrists; if your wrists get cold, your fingers, hands and arms will be cold, too.

Wear the right shoes. Choose shoes with plenty of cushioning in the soles to absorb the impact of walking on hard, frozen ground.

Use the right size shovel. Your shovel should be about chest high on you, allowing you to keep your back straight when lifting. A shovel with a short staff forces you to bend more to lift the load; a too-tall shovel makes the weight heavier at the end. (Note: Save your money – don’t buy a fancy ergonomic shovel; studies have shown that in some models, the hook end is too deep. Twisting to unload a shovelful of snow with this tool may hurt your wrists.) Also keep one hand close to the base of the shovel to balance weight and lessen the strain on your back.

Timing is everything. Listen to weather forecasts so you can shovel in ideal conditions. If possible, wait until the afternoon to shovel. Many spinal disc injuries occur in the morning when there is increased fluid pressure in the disc because your body has been at rest all night.

Drink lots of water. Drinking water frequently throughout the day helps to keep muscles and body hydrated. Be careful with hot drinks like coffee or hot chocolate. Coffee contains caffeine, which has a dehydrating effect and adds even more stress to the body.

Use proper posture. When you do shovel, bend your knees and keep your back straight while lifting with your legs. Push the snow straight ahead; don’t try to throw it. Walk it to the snow bank. Try to shovel forward to avoid sudden twists of the torso and reduce strain on the back. The American Chiropractic Association recommends using the “scissors stance,” in which you work with your right foot forward for a few minutes and then shift to the front foot.

Take your time. Working too hard, too fast is an easy way to strain muscles. Take frequent breaks. Shovel for about five minutes at a time and then rest for two minutes.

See your chiropractor. Gentle spinal manipulation will help keep your back flexible and minimize the chance for injury. If you do overdo it, your chiropractor can help you feel better and prevent more injury.

 

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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TMJ and TMD

in Chiropractor  by November 21, 2018 0 comments

TMJ can present itself in many ways.  The most popular way is pain while chewing but headaches are a very close second.  When I see patients in my Woodbridge, Dale City VA area chiropractic office the first thing I check when they mention headaches is the TMJ.  Here is some information on the TMJ which may help you figure out if it is the cause of your pain.

Does it hurt when you chew, open wide to yawn or use your jaws? Do you have pain or soreness in front of the ear, in the jaw muscle, cheek, the teeth or the temples? Do you have pain or soreness in your teeth? Do your jaws make noises loud enough to bother you or others? Do you find it difficult to open your mouth wide? Does your jaw ever get stuck/locked as you open it?

If you answered “yes” to some of these questions, you may have a temporomandibular joint disorder, or TMD. TMD is a group of conditions, often painful, that affect the jaw joint.

Signs may include:

Radiating pain in the face, neck, or shoulders;

Limited movement or locking of the jaw;

Painful clicking or grating when opening or closing the mouth;

A significant change in the way the upper and lower teeth fit together;

Headaches, earaches, dizziness, hearing problems and difficulty swallowing.

For most people, pain or discomfort in the jaw muscles or joints is temporary, often occurs in cycles, and resolves once you stop moving the area. Some people with TMD pain, however, can develop chronic symptoms. Your doctor of chiropractic can help you establish whether your pain is due to TMD and can provide conservative treatment if needed.

What Causes TMD?

Researchers agree that TMD falls into three categories:

Myofascial pain—discomfort or pain in the muscles of the jaw, neck, and shoulders;

A dislocated jaw or displaced disc;

Degenerative joint disease—rheumatoid arthritis or osteoarthritis in the jaw joint.

Severe injury to the jaw is a leading cause of TMD. For example, anything from a hit in the jaw during a sporting activity to overuse syndromes, such as chewing gum excessively or chewing on one side of the mouth too frequently, may cause TMD.

Both physical and emotional stress can lead to TMD, as well. The once-common practice of sitting in a dentist’s chair for several hours with the mouth wide open may have contributed to TMD in the past. Now, most dentists are aware that this is harmful to the jaw. In addition to taking breaks while they do dental work, today’s dentists also screen patients for any weaknesses in the jaw structure that would make physical injury likely if they keep their mouths open very long. In that case, they may use medications during the procedure to minimize the injury potential, or they may send the patient to physical therapy immediately after treatment.  In less severe cases, they instruct patients in exercises they can do at home to loosen up the joint after the visit.

While emotional stress itself is not usually a cause of TMD, the way stress shows up in the body can be. When people are under psychological stress, they may clench their teeth, which can be a major factor in their TMD.

Some conditions once accepted as causes of TMD have been dismissed—moderate gum chewing, non-painful jaw clicking, orthodontic treatment (when it does not involve the prolonged opening of the mouth, as mentioned above), and upper and lower jaws that have never fit together well. Popular theory now holds that while these may be triggers, they are not causes.

Women experience TMD four times as often as men. Several factors may contribute to this higher ratio, posture and higher heels.

TMD Diagnosis and Treatment

To help diagnose or rule out TMD, your doctor of chiropractic (DC) may ask you to put three fingers in your mouth and bite down on them. You may also be asked to open and close your mouth and chew repeatedly while the doctor monitors the dimensions of the jaw joint and the balance of the muscles. If you have no problems while doing these things, then the problem is not likely to be TMD. Your DC can then look for signs of inflammation and abnormalities. Sometimes special imaging, an x-ray or an MRI may be needed to help confirm the diagnosis.

If you have TMD, your doctor may recommend chiropractic manipulation, massage, applying heat/ice and special exercises. In most cases, your doctor’s first goal is to relieve symptoms, particularly pain. If your doctor of chiropractic feels that you need special appliances or splints (with the exception of the “waterpack” and other guards against teeth grinding), he or she will refer you to a dentist or orthodontist for co-management.

In addition to treatment, your doctor of chiropractic can teach you how to:

Apply heat and ice to lessen the pain. Ice is recommended shortly after the injury or after your pain has started. In the later stages of healing, you need to switch to heat, especially if you are still experiencing discomfort.

Avoid harmful joint movements. For example, chomping into a hard apple is just as bad as crunching into hard candy (some hard candies are even called “jawbreakers”—for good reason). And giant sandwiches can cause the mouth to open too wide and have a destabilizing effect on the jaw.

Perform TMD-specific exercises. Depending on your condition, your DC may recommend stretching or strengthening exercises. Stretching helps to loosen tight muscles and strengthening helps to tighten muscles that have become loose. Special feedback sensors in the jaw can be retrained, as well, if needed.

 

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3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Weights or Cardio

in Chiropractor  by November 16, 2018 0 comments

In my search to find possibly lazier ways to work out I decided to check and see if lifting weights would burn more calories than cardio.  I determined this was based on how much I wanted to lie to myself about the effort I put in.  It is an accepted fact that running a mile burns 100 calories.  So, say you did 6 miles in an hour you burned 600 calories.  Now let’s compare that to lifting weights.  Your Chiropractor in the Woodbridge, Dale City VA area has some information from Livestrong that helps clear this up.

Strength training, or resistance training, includes lifting free weights, using weight machines, working with resistance bands and performing body-weight exercises. Although this type of exercise doesn’t burn many calories, it keeps your muscles and bones strong and can increase your metabolism, which means you burn more calories throughout the day. A total-body strength-training workout at least twice a week is vital for maintaining overall health.

Calories Burned

Most strength-training workouts burn only a modest amount of calories compared to aerobic activities. Half an hour of moderate weightlifting burns 112 calories if you weigh 155 pounds and 133 calories if you’re 185 pounds, according to the Harvard Medical School. Vigorous weightlifting burns 223 calories for a 155-pound person and 266 calories for a 185-pound person. Half an hour of body-weight exercises like pushups and pullups burn 167 calories if you weigh 155 pounds and 200 calories if you weigh 185 pounds. Perform these at a more vigorous intensity and you can burn 298 calories at 155 pounds and 355 calories at 185 pounds.

Heavier Weights

Lifting weights just 5 to 10 percent heavier than the ones you currently use may help you burn 500 to 600 more calories per strength training session. Heavier weights with which you can perform only 6 to 8 repetitions are a better option than light weights with which you can perform 12 to 15 repetitions. Using heavier weights boosts your metabolism more post-workout than using light weights.

Compound Exercises

Compound exercises, which involve multiple joints, burn more calories than isolation exercises involving just one joint, such as biceps curls. Compound exercise options include pushups, pullups, barbell squats, lunges, bench presses, military presses and deadlifts. Ideally, aim to involve as many muscles as you can in each exercise. For example, you might perform a body-weight squat with a bicep curl.

Circuit Training

A circuit-training routine that combines strength training and cardiovascular exercise can increase your calorie-burning rate. This type of circuit training involves alternating between strength training and cardiovascular exercise with no rest between each exercise. You might do strengthening for one minute then cardio for one minute. Or complete a circuit of five or six strength-training exercises, do high-intensity cardio for one to five minutes, then repeat the strength-training circuit. Always start your workout with a cardiovascular warm-up of at least five minutes.

 

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Holiday Season

in Chiropractor  by November 8, 2018 0 comments

Oh great it is Holiday season!  We are all either heading out of town or having company come to us.  That involves either being in horrible traffic and complaining about it when we get where we are going or waiting on our guests who will be complaining about it when they arrive.  So, the first hour is a lot of complaining!  Than the visit begins.  Here are some tips from your Woodbridge, Dale City VA chiropractor to help you deal with Holiday Stress.

 

Tips to Relieve Holiday Stress:

Go for a walk.

The rhythm of walking has a tranquilizing effect on your brain. Shoot for a brisk 20 minute walk each day.

Set a budget.

Overspending is one of the biggest causes of holiday stress. Remember, the best gift you can give anyone is your time and attention.

Get some sunshine.

There’s nothing like a little fresh air and the feel-good serotonin boost we get from the sun to give us a lift.

Stick with your daily routine.

Try to maintain your regular schedule as much as possible. Your body likes routine.

Get a good night’s sleep

It’s more important than ever to schedule enough time to get your zzz’s

Don’t over schedule

It’s okay to say “no” to events that aren’t important to you. Manage your time wisely and remember the time to relax is when you don’t have time for it.

Stay well.

Though we can’t always dodge those winter germs, remind yourself and your family to take your vitamins and wash your hands.

Eat healthy.

Leave the belly to Santa. Don’t go overboard on sugary cocktails and party treats. Eat a balanced diet with lots of whole grains and veggies and drink lots of water.

Don’t sweat the small stuff.

Let go of the idea of a perfect holiday and enjoy the one you’re having. In the end, it’s all about spending time with the people you love.

Close your eyes and breathe.

Promise yourself more time to savor the best parts of the season and plan to have a worry-free, hurry-free, smile-filled holiday.

 

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Elbow Pain

in Chiropractor  by November 2, 2018 0 comments

Any type of elbow pain generically gets called Tennis Elbow.  Tennis Elbow is actually a specific injury and using one of those tennis elbow supports won’t help if it isn’t actually Tennis Elbow.  With all the computer mouse using we do with our work and play this type of injury has seen an increase.  Your Woodbridge, Dale City VA Chiropractor has some information about Tennis Elbow that may save you a few bucks if you don’t need the support.

Causes

The part of the muscle that attaches to a bone is called a tendon. Some of the muscles in your forearm attach to the bone on the outside of your elbow.

When you use these muscles over and over again, small tears develop in the tendon. Over time, this leads to irritation and pain where the tendon is attached to the bone.

This injury is common in people who play a lot of tennis or other racket sports, hence the name “tennis elbow.” Backhand is the most common stroke to cause symptoms.

But any activity that involves repetitive twisting of the wrist (like using a screwdriver) can lead to this condition. Painters, plumbers, construction workers, cooks, and butchers are all more likely to develop tennis elbow.

This condition may also be due to constant computer keyboard and mouse use.

People between 35 to 54 years old are commonly affected.

Sometimes, there is no known cause of tennis elbow.

 

Symptoms

Symptoms can include any of the following:

Elbow pain that gets worse over time

Pain that radiates from the outside of the elbow to the forearm and back of the hand when grasping or twisting

Weak grasp

 

Exams and Tests

Your health care provider will examine you and ask about your symptoms. The exam may show:

Pain or tenderness when the tendon is gently pressed near where it attaches to the upper arm bone, over the outside of the elbow

Pain near the elbow when the wrist is bent backward against resistance

An MRI may be done to confirm the diagnosis.

 

Treatment

The first step is to rest your arm for 2 or 3 weeks and avoid or modify the activity that causes your symptoms. You may also want to:

Put ice on the outside of your elbow 2 to 3 times a day.

Take NSAIDs, such as ibuprofen, naproxen, or aspirin.

If your tennis elbow is due to sports activity, you may want to:

Ask your provider about any changes you can make to your technique.

Check the sports equipment you are using to see if any changes may help. If you play tennis, changing the grip size of the racket may help.

Think about how often you play, and whether you should cut back.

If your symptoms are related to working on a computer, ask your manager about changing your workstation or your chair, desk, and computer setup. For example, a wrist support or a roller mouse may help.

A chiropractor can show you exercises to stretch and strengthen the muscles of your forearm.

You can buy a special brace (night splint) for tennis elbow at most drugstores. It wraps around the upper part of your forearm and takes some of the pressure off the muscles.

Your provider may also inject cortisone and a numbing medicine around the area where the tendon attaches to the bone. This may help decrease the swelling and pain.

If the pain continues after 6 months of rest and treatment, surgery may be recommended. Talk with your orthopedic surgeon about the risks and whether surgery might help.

 

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

Map Link