The Importance of Preventative Care

Preventative care is the proactive approach to health and wellness, focusing on preventing injuries and ailments before they occur rather than treating them after the fact. For athletes, this means taking measures to ensure their bodies remain resilient and capable of handling the rigors of their sport. Incorporating routine chiropractic adjustments and massage therapy into an athlete’s training regimen can significantly contribute to this goal.

According to data from the American Chiropractic Association (ACA), chiropractors treat more than 35 million Americans annually, including a significant number of athletes. Chiropractic care is integrated into the health teams of every NFL team, every NBA franchise, 28 MLB teams, and many professional soccer teams worldwide. This widespread adoption underscores the value placed on chiropractic care for maintaining peak physical condition and preventing injuries​

Chiropractic Adjustments: Aligning the Path to Peak Performance

Chiropractic care focuses on diagnosing and treating musculoskeletal issues, particularly those related to the spine. Misalignments in the spine, known as subluxations, can lead to a variety of problems, including pain, reduced mobility, and decreased performance. Chiropractors use specific adjustments to correct these misalignments, restoring proper function and alignment to the spine and other joints.

For athletes, routine chiropractic adjustments offer several benefits:

Enhanced Performance: Proper spinal alignment ensures optimal nervous system function, which can improve muscle coordination, strength, and overall performance. Athletes often report feeling more balanced and agile after adjustments.

Studies on the central nervous system’s control of posture and locomotion demonstrate that maintaining proper spinal alignment is essential for efficient movement and balance. Proper alignment facilitates the appropriate activation of postural and locomotor muscles, which is critical for coordinated and smooth movements​.

Injury Prevention: Misalignments can increase the risk of injuries by placing undue stress on certain parts of the body. Regular chiropractic care helps maintain proper alignment, reducing the likelihood of strains, sprains, and other injuries.

Faster Recovery: Chiropractic adjustments can enhance the body’s natural healing processes by improving circulation and reducing inflammation. This can lead to quicker recovery times from injuries and intense training sessions.

Pain Relief: By addressing the root causes of pain rather than just the symptoms, chiropractic care can provide long-term relief from chronic pain issues, allowing athletes to train and compete more effectively.

Massage Therapy: Relax, Recover, and Rejuvenate

Massage therapy is another critical component of preventative care for athletes. It involves manipulating the muscles and soft tissues of the body to relieve tension, reduce pain, and promote relaxation. Different types of massage, such as deep tissue, sports massage, and myofascial release, can be tailored to meet the specific needs of athletes.

The benefits of routine massage therapy for athletes include:

Improved Flexibility: Regular massage helps keep muscles flexible and pliable, which can enhance an athlete’s range of motion and reduce the risk of injuries related to tight or stiff muscles.

Reduced Muscle Soreness: Intense training can lead to muscle soreness and stiffness. Massage therapy increases blood flow to the affected areas, promoting the removal of metabolic waste products and reducing soreness.

Stress Reduction: The physical and mental demands of athletic competition can be stressful. Massage therapy promotes relaxation and helps reduce stress levels, contributing to better overall mental health and focus.

Enhanced Circulation: Studies have shown that massage therapy can significantly increase muscle blood flow. This enhanced blood flow helps deliver more oxygen and nutrients to the muscles, which is crucial for recovery and performance. For instance, research published in the Scandinavian Journal of Medicine & Science in Sports demonstrated that massage increases blood flow in skeletal muscle, which facilitates better oxygen and nutrient delivery to muscle tissues​.

Integrating Chiropractic and Massage Therapy

The combination of chiropractic adjustments and massage therapy provides a comprehensive approach to preventative care for athletes. While chiropractic care focuses on alignment and joint health, massage therapy addresses muscle health and relaxation. Together, they create a synergistic effect that can help athletes maintain peak physical condition.

To maximize the benefits of chiropractic adjustments and massage therapy, athletes should incorporate these treatments into their regular training routines. Depending on the sport and individual needs, this might mean weekly or bi-weekly sessions with a chiropractor and regular massage therapy appointments.

Conclusion

Preventative care is essential for athletes who want to stay at the top of their game. Routine chiropractic adjustments and massage therapy offer a powerful combination of benefits, from improved performance and injury prevention to faster recovery and pain relief. By integrating these therapies into their training regimen, athletes can ensure they are taking proactive steps to maintain their health, optimize their performance, and achieve their goals.

Everett Spine and Rehab: PNW;s One-Stop Solution for Optimal Health and Performance

At our all-in-one clinic, we offer comprehensive chiropractic care, massage therapy, and physical therapy services tailored to meet your unique needs. Whether you’re an athlete looking to enhance your performance, someone recovering from an injury, or just seeking to improve your overall well-being, our team of experienced professionals is here to help.

Experience the benefits of integrated care that combines the best of chiropractic adjustments, therapeutic massage, and personalized physical therapy.

Come to us for a complete solution to your health and wellness needs. Contact us today to schedule an appointment and take the first step towards a healthier, more active lifestyle.

Sources:

Biomedcentral.com
frontiersin.org
acatoday.org
Springer.com
openai.com

Here are some exercises and stretches you can incorporate into your routine:

Cat-Cow Stretch: Begin on all fours with your hands directly under your shoulders and knees under your hips. Arch your back up toward the ceiling, tucking your chin to your chest. Then, slowly drop your belly towards the floor, lifting your head and looking up. Repeat this movement for several rounds, focusing on spinal mobility.

Glute Bridges/Hip Raise: Lie on your back with your knees bent—making sure that your knees are above your ankles with your hands lying flat on the sides. Next, lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Hold the position for a few seconds, then lower your hips back down. This exercise helps strengthen your glute muscles and stabilize your pelvis.

Wall Angels: Stand with your back against a wall and feet slightly away from the wall. Place your arms against the wall with your elbows bent at 90 degrees and palms facing forward. Slowly slide your arms up the wall, maintaining contact with your elbows, back, and head. Return to the starting position and repeat. This exercise helps to improves posture and shoulder mobility.

Child’s Pose: Start on your hands and knees, then sit your hips back onto your heels while reaching your arms forward. Rest your forehead on the floor and relax your entire body. This stretch helps release tension in the lower back, hips, and shoulders.

Neck Stretches: Gently tilt your head to the right, bringing your right ear towards your right shoulder. Hold for a few seconds, then repeat on the left side. Next, rotate your head to the right, looking over your shoulder. Hold briefly and repeat on the other side. These stretches help relieve neck tension and improve range of motion.

Thoracic Rotation: Sit on a chair with your feet flat on the ground. Place your hands behind your head, elbows out to the sides. Slowly rotate your upper body to the right, keeping your hips facing forward. Return to the center and repeat on the left side. This exercise promotes mobility in the thoracic spine.

Remember to consult your chiropractor before starting any new exercises, especially if you have specific conditions or injuries. They can provide personalized recommendations and ensure the exercises align with your treatment plan. Start with gentle movements, gradually increasing intensity and duration as your body adapts. Consistency is key to reaping the benefits of these exercises and stretches, so aim to incorporate them into your daily routine.

Sources:

Acatoday.org
healthline.com
openai.com

Although there isn’t one right mattress for back pain, says the New York Times, there are plenty to choose from. Contrary to popular belief, a “tough-as-nails” mattress isn’t the answer, says the article, rather it’s choosing the right feel for your body. Some sufferers may want a memory foam mattress that contours to the body. Choosing a memory foam that supports your body weight is important, says the article. There are several that support under 200 pounds and over 200 pounds. Selecting the one that fits your body will help with durability. The feature to look out for when buying memory foam is its cooling ability, says Sleepadvisor. Memory foam tends to hold in heat, likely making the sleeper uncomfortable. Look for memory foam mattresses that have coils beneath its foam, and lots of layers in between the foam for absorption of heat, says the article.

When purchasing a mattress, make sure you do more than just lay on it in the showroom, says WebMD. Keeping your spine aligned is the most important factor in picking out the right mattress, says the article. The first thing you need to do is evaluate your own body. If you have wide hips, you may need a softer mattress, and what you may consider firm may not be firm for someone else. If you’re questioning firmness, says WebMD, go medium-firm. One study showed those who slept on medium-firm mattresses reported less pain than those who slept on firm mattresses.

Some unfortunate news, says WebMD, is that according to a study of 62 people, those who slept on inexpensive mattresses reported more pain in their backs. However, the study also showed that those who slept best were sleeping on new mattresses of any kind. The trick may just be to keep your bed fresh for the best sleep.

When looking for a mattress to help your back pain, you may feel a bit like Goldie Locks; it has to be just right. The good news is that there is no shortage of mattresses to choose from, and many of the companies have test and return policies to see if they work for you. It may take a few times to get the right one, but it’ll be worth the effort for your back in the end. Now, go catch some well deserved z’s.

Sadly, most of us give it our all for January, but we have submitted to defeat by February. The year 2023 can be different if at the top of your list is: an appointment with a chiropractor.

What is the Function of a Chiropractor?

A chiropractor provides complementary medicine with the philosophy that your body can heal by keeping your spine and joints in alignment. Chiropractic treatment focuses on the spine and provides a holistic approach to keeping your body in top shape so you can go out and enjoy your life.

Thirty-one pairs of spinal nerves are your nervous system’s roots that send information to your entire body, and every bodily function relies on the health of your spine. Chiropractic work is a serious business.

How does a Chiropractor Provide Care?

Chiropractic care uses hands-on manipulation to relieve symptoms or pain in your body.

• A Chiropractor can reduce neck pain with cervical spine manipulation.
• A Chiropractor can reduce lower back pain with spinal manipulation.
• A Chiropractor can ease chronic headache symptoms with cervical and thoracic spine manipulation.
• A Chiropractor can improve posture to help correct the results of sitting too much.
• A Chiropractor can reduce symptoms of osteoarthritis by aligning joints and reducing bone-to-bone contact.

So How Can a Chiropractor Help Me with My 2023 Resolutions?

Routine visits to a chiropractor are just a valuable part of a healthy lifestyle. It is the one step most people don’t consider when making their resolution “To Do” list.

If a person is in pain, it prevents them from doing what they want. It’s a domino effect the body reacts to that can make the enthusiasm of a person’s resolution fade away. The reason is that it just plain hurts too bad.

Visualize how 2023 can be different than any other year. The first step is to visit the chiropractor’s office.

The chiropractor listens to what your intentions are, examines your body, makes some adjustments, and you leave the office feeling 2 inches taller and without pain.

With your body’s circulation and nervous system functioning, you’re feeling good and inspired to eat right and go to the gym. Chiropractic spinal adjustment has also tapered down stress and anxiety.  The freedom of exercising helps your body relax and fall into a deep and restful sleep at night.

After a week, you may have overdone, and your body may be out of alignment again.  After a routine visit to your chiropractor, you can start the week out with enthusiasm again because your pain has subsided, and you’ve received some workout tips from your chiropractor.

If you continue on this path with the weekly support of your chiropractor, you could be looking at substantial weight loss and feeling strong within a short period. You might be so successful that you can book a flight to a beach and model the new swimsuit you purchased.

There is one more loose end to your 2023 resolutions, and that may be to quit smoking. Your chiropractor may be able to help you stop that habit too.

Some chiropractors are very enthusiastic about participating in training for intervention protocol to help their patients quit smoking. The study for tobacco treatment in a chiropractic setting was very successful.

Everett Spine & Rehab: Chiropractic Care

Could 2023 be your year to follow through and achieve your resolutions? That’s up to you, but making that appointment with your chiropractor could be the first step toward your success. If you’re in the Snohomish County area, we are happy to see you at Everett Spine & Rehab. Not only do we help you with your spine and back needs (low back pain, sciatica, adjustments, etc.) but we also offer physical therapy and massage therapy.

Back and neck pain links to the spine, one of the most important parts of our body. Luckily, most spinal issues are preventable and treatable.

What Is The Spine?

The spine is the central structure of support for our bodies. Our head, chest, shoulders, arms, legs, and pelvis are all connected to our spine. It also carries the weight of our entire upper body. Without it, we couldn’t stand upright or move the rest of our bodies.

The spine consists of a long row of bones called “vertebrae”. The bones are all connected by ligaments and spinal disks. The ligaments and disks allow the bones to shift and stretch so that we still have movement.

Inside the bones lies the spinal cord and nerves, the key to all our body’s movements. The spinal cord is long and stretches the length of the bones which protects the cord.

The bones must protect the spinal cord because, without it, we wouldn’t be able to do anything. The nerves in the spine carry signals to and from the brain and muscles. This network connects the brain to all the bones and organs in the body. Together, the brain and spinal cord make up the central nervous system.

Why Is It Important To Keep Your Spine Healthy?

The spine protects your spinal cord and nerves which allows your body to function. If you experience a spinal cord injury, it can affect your ability to move and live your life.

Spinal injuries may occur due to everyday problems. Issues may arise because of stress, lack of exercise, and physical labor. Yet, a spinal injury can also be a result of events like a motor accident, a fall, or a sports injury.

Weakening of the supportive muscles and ligaments can also restrict your life. Without the strength of those supportive structures, movement may become painful and difficult.

Limited movement places more pressure on the spine. This increases the risk of further injury and pain. Yet, a healthy and stable spine supports movement and flexibility.

By keeping your spine strong and healthy, you’ll continue to have a full range of motion. It will also reduce or end your pain, leading to a better life.

How Can You Keep Your Spine Healthy?

The key to a healthy spine is regular exercise and activity. The stronger the muscles are that support your spine, the less likely you are to experience pain.

Exercise

Muscles and ligaments support your spine. It’s common for them to weaken with age or injury, but that doesn’t have to be your reality.

If you work to strengthen the spine and ligaments, your spine will be more stable.

To strengthen your spine, you should engage all the muscles in your back and your core. Having a strong core will stabilize your spine and maintain flexibility without pain. Some of the best exercises for this include curl-ups, side plank, and bird-dog.

Good Posture

Your mom was right all along when she kept telling you to stop slouching and stand up straight! Bad posture can lead to spine issues and not to mention back and neck pain. Some simple tips to help include making sure you have an ergonomic office setup (including your table, chair, computer monitor), take breaks from sitting or standing, and having a supportive pillow and mattress for sleeping.

Chiropractic Care

Another good option to keep spine health is receiving chiropractic care. Chiropractic care is a natural way to relieve pain without medication. It also helps your spine stay healthy.

Chiropractors generally focus on the spine. They manipulate your body and realign the joints. This can relieve pain in the bones, cartilage, connective tissue, joints, and muscles.

Besides reducing pain, chiropractic care contributes to the health of the spine. It can increase mobility and improve posture. It may even reduce deformities of the spine.

Conclusion

Maintaining a healthy spine can help you continue to lead the life you want to live. A stable spine ensures you keep your mobility and will prevent pain.

Fortunately, for most people, this is achievable through regular exercise. However, if you want to see a chiropractor to take a look at any back or potential spine issues you could have, those living in Snohomish County can visit Everett Spine & Rehab.

Ideally, if you have the luxury of choosing your office set-up space, try to locate it in an area with good lighting, adequate power outlets, strong internet connections, and privacy. Having a reasonable distance to work and move around will be very useful for mapping out proper furniture and equipment placement for your work tasks.

Furniture

Desk heights should be between 25 and 30 inches. Guidelines for desk heights are pretty flexible, depending on your height. Also, you can raise or lower some motorized desks to accommodate standing or sitting while you work.

Depending on your height, size, and body shape, you can locate an office chair that is your perfect match. Office chair heights are usually between 16 and 20 inches, with a seat depth of 17 to 24 inches, but there is no limit to the type or size of available desk chairs. Allow your feet to rest flat on the floor with your hips and knees at a 90-degree angle.

The chair’s backrest must provide comfortable and adequate lumbar support, and accessories of a lumbar roll may be necessary to relieve low back strain.

You can adjust the armrests on your chair to support your forearms when you bend your elbows at a 90-degree angle. Armrests are essential to allow your arms, shoulders, and neck to rest while your work is in process.

Equipment

You may not have the option of choosing your computer and monitor type, but the keyboard and monitor placement is valuable.

With your head and neck straight and your shoulders relaxed, make sure the monitor is about an arm’s length away and your eye level is at or below the top of the monitor.

Keyboards that allow the most neutral position of your wrists and hands will do the most to reduce pain or fatigue. To avoid injuries like Carpal tunnel syndrome, pay attention to your keyboard type and placement.

If you are using a laptop with a touchpad or a standard mouse, the stress on the muscles in your fingers and wrists may cause severe discomfort. If you are feeling any kind of hand fatigue, experiment with a mouse that has a comfortable grip and maneuvers smoothly.

You must research and experiment with your office setup. Visit your local office equipment and furniture supply outlet and try different desks, chairs, keyboards, and mouse devices to find your body’s perfect match.

When you bring everything to your workspace, begin the set-up at the suggested heights and distances, then check how your body feels after an hour of use.

With a little bit of patience and persistence, you can fine-tune your workspace to be the perfect environment for you. That’s what ergonomics is about, and your body will thank you.

Chronic Back Pain? Come See Us in Everett

If you notice your back pain is chronic, then it might be time to visit a chiropractor. For those who are in the Snohomish County area, please visit us at Everett Spine & Rehab in Everett, Washington so we can take a closer look.

Pain radiating from the back can last a few days (acute pain) or more than three months (chronic pain).

A patient’s acute pain is often caused by being involved in an accident or improperly lifting an item that may be too heavy. Acute back pain will usually resolve itself without treatment.

A patient’s chronic pain can be relieved without surgery, but they may need medical care. Patients would be wise to take precautions to limit further injury.

Most everyone will experience back pain of some sort in their lives.  Existing health problems like cancer or arthritis and life situations like pregnancy or just getting older can put a person at higher risk for back pain.

There are lifestyle improvements back pain patients can make to limit and sometimes alleviate the pain completely.

The Top Four

1. Poor Posture is a leading cause of back stress and pain because of the extended hours people sit at a desk hunched over their computers. Back and shoulder pain gets worse for these patients the more they work.

Having adequate back support and armrests and a swivel base chair helps maintain support and movement while a person works. Getting up and moving every hour increases a person’s circulation to the spine and supporting muscles.

2. Not lifting properly can lead to serious back injuries and maximize pain in a patient’s back that is already injured. It is unavoidable to bend the back when initially lifting an object, but a person who uses their legs to do the lifting rather than their back can avoid serious injury.

By learning how to lift correctly, a patient can avoid increasing back pain. Physical therapists and chiropractors can offer education to limit injury or increased pain in the everyday activity of lifting.

3. A patient’s weak muscles that support their back can cause continual injury and increasing back pain. A physical therapist or chiropractor can provide an exercise routine to strengthen supportive back muscles. By exercising regularly, a patient can limit spinal and joint stress.
4. Unhealthy habits like poor eating habits, opiate or sedative use, and not getting enough sleep. Smoking can also maximize a person’s back pain because it damages important arteries in back discs and joints.

Patients can seek the help of nutritionists, weight loss specialists, acupuncturists, yoga or tai chi instructors, pain specialists, chiropractors, and physical therapists to develop a program to overcome unhealthy habits.

Other situations or experiences may worsen a patient’s back pain. Communication with your health care provider can help overcome both acute and chronic back pain. A patient who journals events of when and what was happening when their pain became worse may determine, with the help of their healthcare professional, what solutions are best for their individual circumstance.

Please contact Everett Spine & Rehab to book your appointment with us if you’re in the Everett area or in Snohomish County. 

The most common injuries during the winter months are from falls, shoveling ice and snow, automobile accidents, and winter sports. These traumas to the body can be more severe for people who have experienced previous injuries or are in a fragile age group.

Many winter accidents are unavoidable, and some are minor, resulting in just a few bruises and scrapes. Proper planning and precautions can reduce the risk of serious injury.

Preparation

Keeping up with regular stretching and exercise throughout the year is a great way to maintain physical health that will lead to fewer injuries.

Muscles are less elastic with the cold weather and more susceptible to damage.

Exercises to warm up the muscles like tai-chi, yoga, or jumping jacks move the whole body. Total body warm-ups are essential. Shoulder and hip dislocations, along with wrist fractures from winter falls, are common, proving that all our joints and body parts need special attention.

With a lack of sunshine, people may not get the appropriate vitamin D doses, which is vital for bone and mental health. Calcium is also crucial. Dairy products like milk, cheese, and yogurt are good sources of calcium.

Winter sports enthusiasts have increased nutritional requirements because of the exposure to the cold. Athletes experience increased energy use and fluid loss, and their energy sources stored in the liver become depleted more quickly. Having snacks and fluids on hand can help restore the body’s needs and avoid weakness and dehydration, leading to falls.

Choose and Wear the Proper Gear for Winter

We can avoid many winter injuries with proper, well-fitted footwear before heading out the door for any activity during the winter months. Insulated and waterproof boots with appropriate traction protect the feet and assist in preventing falls. Added traction, like metal cleats, can make navigating icy walkways safer.

At least three layers of loose-fitting, layered clothing provide the best insulation. Tight apparel tends to reduce much-needed blood circulation.

Adapt

Winter months slow life down a bit. Remembering not to rush and taking our time on foot or by automobile will be the best way to prevent injuries.

Don’t rush while shoveling the snow. Be aware of each movement in your body while clearing the pathway and stop if you experience any pain.

Give yourself extra time to travel to appointments. Also, drive defensively and allow plenty of space between you and the other vehicles.

Keep de-icer or sand available for the icy spots around the house and keep your cell phone handy. With the higher risk of falling, the need to call for help may be more likely.

Sometimes, the outdoor chores can wait, or a professional or friendly neighbor may be willing to help. There is no need to stress over not attending to the tasks. Spring is not far away with pleasant weather and less chance of injury.

We at Everett Spine & Rehab understand you’d still like to keep up with your health regimens, which might include your physical therapy sessions as well as chiropractic adjustments. That’s why we are still open, five days a week, for our patients–new and existing. If you don’t feel comfortable coming in, or have any questions, we also offer phone consultations from our physicians and specialists. Feel free to call us at (425) 347-8614 to schedule a telehealth appointment. Please always consult your primary care physician if you are feeling ill.

If you are able to come in to our office, be rest assured with are maintaining high sanitizing procedures and observing social distancing guidelines of at least six to ten feet. We are happy to have a nice steady flow of patients we get to help during this pandemic. We offer a relaxed environment, and patients can take their time throughout the clinic facilities and treatments. We are taking all the precautions to ensure our facilities are safe and clean before and after each patient for each of the services. Our staff is wearing masks and gloves during treatment and each treatment table is disinfected after each patient. We are abreast on current developments with our state Associations, and the Department of Health, and the CDC.

We welcome all patients during this difficult times, who’s primary care provider offices, or other therapy or chiropractic offices make currently be closed. We are happy to transition you to our office in the meantime, and then back to the original office should you want, once things return to normal.

A Friendly Reminder to Keep Yourself Safe and Others Safe

• Continue practicing social distancing–keep yourself at least six feet apart from others when you’re in public
• Wear cotton cloth face coverings in public settings where social distancing is hard to observe. They should fit snugly but allow for breathing. Children under age 2 or those with difficulty breaking should not wear cloth face coverings.
• Wash your hands frequently, with soap, for at least 20 seconds each time.
• Clean and disinfect your home: don’t forget to clean frequently touched surfaces, which include: door knobs, tables, counters, handles, keyboards, phones, toilets etc.
• Visit the CDC website for updated guidance and more details on safety

The spine (also referred to as the “backbone”) is our body’s support structure, which allows us to stand upright and move freely and be flexible. It is made up of 33 vertebrae (small bones) stacked on top of each other. (Adults will likely have 26 vertebrae as some bones fuse together through time). Between the bones are gel-like discs made of cartilage meant to protect from the bones rubbing or crashing against each other while muscles and ligaments are what connect the spine. The length of the spine depends on the height of the individual and runs from the base of the skull to the pelvis.

The spinal column also plays the vital role of protecting the spinal cord– the bundle of nerves whose function is to send messages from the brain to the body and vice versa. Thus, a properly functioning spinal cord controls one’s heart rate, body temperature, breathing, feeling hot or cold, and other important bodily functions. Needless to say, the spinal cord is a crucial part of our central nervous system.

If you look at an actual spine, you’ll notice it is curved. These c-shaped curves form three major sections of the spine–cervical spine, lumbar spine and thoracic spine. All together they give the spine’s S-shape you’ve come to recognize.

An unhealthy or injured spine can result in pain and/or decreased range of motion, making everyday activities like walking, bending over, or even sitting up straight, difficult. Injury to the spinal cord itself can have large repercussions such as losing the ability to feel. It is important keep your spine healthy throughout life. Here is a great article providing practical tips to keep your spine healthy and happy. And of course, be sure to see a trusted chiropractor near you to get an expert examination of your spinal health!