Headache prevention

With the holidays over and the in-laws out of town you have decreased your chances of a headache about 60%.  Doroski Chiropractic Neurology in the Woodbridge, Dale City Virginia area would like to give you some tips on avoiding the other 40%

Headaches are more common in adults, although they can develop at any time in life. Approximately 4 out of 5 children have headaches at some point, but most are benign and self-resolving. In fact, many adults who suffer from headaches report having the first headache in childhood.

Headache symptoms usually begin gradually. In fact, the sudden onset of severe headache may signify a serious problem and requires immediate medical attention. Common headache is often described as achy, dull or throbbing pain. It typically begins at the base of the skull/upper part of the neck and may radiate into the eye(s), the temple, or other locations. Headaches may be felt on one or both sides of the head. Often loud noises or bright lights may make them worse. Some patients may become nauseated or experience odd smells, sounds, or sights before and during the headache attack.

How Is a Headache Evaluated?

Early diagnosis and treatment are important in identifying a serious underlying cause for your headache. In most cases, an in-depth history and physical examination can help determine if your symptoms are related to an easily treated problem, or if it is more serious.

Your doctor can use other tests that reproduce the symptoms of your headache to help develop a specific management plan for your condition, or refer you to another health care provider. X-rays, laboratory tests and even advanced imaging studies like magnetic resonance imaging (MRI) may be necessary. 

Your doctor may ask you to complete a headache diary, recording:

day and time of the headache

headache location

what the headache feels like

what you were doing when the headache began

how long the headache lasts

what makes it feel better or worse

anything else you notice before, during, or after the attacks

What Is the Treatment for Headaches?

Headache treatment is cause-related. Doctors of chiropractic often treat patients with tension-type headaches and headaches caused by problems with the joints and muscles in the neck, as well.

Joint manipulation and mobilization of the neck, along with stretching and strengthening exercises, have been demonstrated to be effective in the treatment of this type of headache.

Massage and other forms of soft-tissue treatment can sometimes be helpful.

Scientists are also investigating other therapies, such as acupuncture, to prevent and treat this disorder. Over-the-counter pain relievers, such as acetaminophen, can be used for an occasional headache, but not for long-term headache management.

More serious causes of headache require aggressive treatment, and your doctor of chiropractic can assist you in finding a medical headache specialist.  The majority of patients with headache recover completely after treatment. Unfortunately, the recurrence rate is relatively high, particularly with tension-type headache. If you have any questions or concerns about headache, feel free to discuss them with your doctor or chiropractic.

What Causes Headaches?

Headaches can be primary and secondary. Primary headaches do not result from some other health condition.

The most common type of primary headache is caused by problems with the neck muscles. Changes in the blood vessels inside the skull usually cause migraines. Other common types of headache include “cluster” headaches—headaches grouped together over weeks at a time; sinus headaches, associated with allergies and/or sinus infection; and headaches from poor vision.

Secondary headache results from some other cause or condition—head injury, concussion, blood vessel problems, or high blood pressure—or from side effects of some medications, infections in the head or sinuses or elsewhere in the body. Rare headache causes include tumors, aneurysms and other abnormal growths inside the skull, and toxic substances in the blood. Certain foods, such as monosodium glutamate (MSG), a food flavor enhancer, may cause headaches, as well.

 How Can Headaches Be Prevented?

Muscle-tension headaches can often be avoided by maintaining proper posture and neck movements while performing your normal activities. You should:

Avoid slouching

Avoid reading with your neck bent forward

Keep your computer monitor at eye level

Take frequent breaks from reading and working on the computer.

Try a low-fat, high-complex carbohydrate diet. A recent study demonstrated that such a diet can dramatically lower the frequency, intensity, and\duration of migraine headaches.

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Winter Running

As we all know runners can be a bit neurotic!  I am one of them so when winter comes around it is time to bust out the proper winter running gear.  The better the gear, the more enjoyable your run will be.  Doroski Chiropractic Neurology in the Woodbridge, Dale City Virginia area has some suggests for you on what to wear.

What Should I Wear?

It's important to have the proper equipment for winter running. Everything from your head to your feet should be covered in some kind of moisture-wicking fabric. This is not the time to wear your cotton hoodie and wool gloves. You need fabrics that are going to wick away moisture from your body.

Cotton and other similar materials don't evaporate your sweat fast enough. If you wear too much cotton while running, your clothing can become cold and wet. This is a great way to get hypothermia.

Here is a comprehensive list of all the clothing you'll need to brave the weather outdoors.

1. Baselayer

Merino wool wicks moisture the best and stays the warmest. Buy several. Look into buying at least one synthetic layer with a hood.

2. Jacket

This should not be confused with a winter coat. Your jacket should be a wind and water resistant shell coat with a little bit of lining to keep you warm. When you're running—except in extremely cold temperatures—heavy winter coats are unnecessarily warm and bulky. Your core can generate more than enough warmth to keep you toasty with just a baselayer and shell in most weather.

3. Running Tights

This is winter running's greatest invention. Learn to love them. Tights are the single most versatile piece of clothing in your winter running arsenal. They are thin enough to keep you cool in the fall, but tight enough to keep you warm in the winter. This is due to the magic of compression. Compression means more blood flow in the thighs. The result is warmth.

4. Wind-Resistant Pants

There are some situations where running tights alone won't cut it. When it's really cold, or really windy, wearing tights can feel like you're wearing fish nets. You may want a pair of winter running pants to go over your tights. You can also wear them with long underwear.

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Better Posture for Less Pain

I often tell my patients at my Woodbridge, Dale CityVirginia Chiropractic office that their posture is part of the reason their backs and necks hurt.  The way we sit, stand and sleep all play a major role in how we feel and how our backs function.   Saying you need to do it correctly is easy but making the changes can be very difficult of the patient as well as the Doctor.  As I am sitting here typing this I noticed I had melted into my chair!  Here are some tips from the ACA on how to do it properly.

Why is good posture important?

Good posture helps us stand, walk, sit, and lie in positions that place the least strain on supporting muscles and ligaments during movement and weight-bearing activities. Correct posture:

• Helps us keep bones and joints in correct alignment so that our muscles are used correctly, decreasing the abnormal wearing of joint surfaces that could result in degenerative arthritis and joint pain.

• Reduces the stress on the ligaments holding the spinal joints together, minimizing the likelihood of injury.

• Allows muscles to work more efficiently, allowing the body to use less energy and, therefore, preventing muscle fatigue.

• Helps prevent muscle strain, overuse disorders, and even back and muscular pain.

Several factors contribute to poor posture-most commonly, stress, obesity, pregnancy, weak postural muscles, abnormally tight muscles, and high-heeled shoes. In addition, decreased flexibility, a poor work environment, incorrect working posture, and unhealthy sitting and standing habits can also contribute to poor body positioning.

How do I sit properly?

• Keep your feet on the floor or on a footrest, if they don't reach the floor.

• Don't cross your legs. Your ankles should be in front of your knees.

• Keep a small gap between the back of your knees and the front of your seat.

• Your knees should be at or below the level of your hips.

• Adjust the backrest of your chair to support your low- and mid-back or use a back support.

• Relax your shoulders and keep your forearms parallel to the ground.

• Avoid sitting in the same position for long periods of time.

How do I stand properly? 

• Bear your weight primarily on the balls of your feet.

• Keep your knees slightly bent.

• Keep your feet about shoulder-width apart.

• Let your arms hang naturally down the sides of the body.

• Stand straight and tall with your shoulders pulled backward.

• Tuck your stomach in.

• Keep your head level-your earlobes should be in line with your shoulders. Do not push your head forward, backward, or to the side.

• Shift your weight from your toes to your heels, or one foot to the other, if you have to stand for a long time.

What is the proper lying position?

• Find the mattress that is right for you. While a firm mattress is generally recommended, some people find that softer mattresses reduce their back pain. Your comfort is important.

• Sleep with a pillow. Special pillows are available to help with postural problems resulting from a poor sleeping position.

• Avoid sleeping on your stomach.

• Sleeping on your side or back is more often helpful for back pain.

• If you sleep on your side, place a pillow between your legs.

• If you sleep on your back, keep a pillow under your knees.

Your doctor of chiropractic can assist you with proper posture, including recommending exercises to strengthen your core postural muscles. He or she can also assist you with choosing proper postures during your activities, helping reduce your risk of injury.

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Winter Injury Prevention

I love my summer time weekend warriors!  You know the ones that roll right in to summer and begin running and climbing like they did when they were 18.  They usually call for appointments around week two of the softball league.  After they recover we go over that list of ideas I gave them last year to prevent these injuries.  Doroski Chiropractic Neurology in the Woodbridge, Dale City Virginia area would like to give you some tips toprevent the same injuries now that winter is here.

When snow, ice and frigid weather blast into town, watch out, says the American Chiropractic Association (ACA). Winter recreational activities and chores can pose problems for the outdoor enthusiast whose body is not in condition. Winter sports like skating, skiing and sledding can cause painful muscle spasms, strains or tears if you're not in shape. Even shoveling snow the wrong way, clambering awkwardly over snow banks, slipping on sidewalks and wearing the wrong kinds of clothing can all pose the potential for spasms, strains and sprains.

Simply walking outside in the freezing weather without layers of warm clothing can intensify older joint problems and cause a great deal of pain. As muscles and blood vessels contract to conserve the body's heat, the blood supply to extremities is reduced. This lowers the functional capacity of many muscles, particularly among the physically unfit. Preparation for an outdoor winter activity, including conditioning the areas of the body that are most vulnerable, can help avoid injury and costly health care bills.

"Simply put, warming up is essential," says Olympic speedskating gold and silver medalist Derek Parra. "In fact, when pressed for time, it's better to shorten the length of your workout and keep a good warm-up than to skip the warm-up and dive right into the workout. 

Skipping your warm-up is the best way to get hurt." Parra, who took both the gold and silver medals during the 2002 Winter Olympics in Salt Lake City, UT, adds that, "You can complete a good warm-up in 15-20 minutes. And believe me, it will make your workout more pleasant and safe."

Derek Parra and the ACA suggest that you start with some light aerobic activity (jogging, biking, fast walking) for about 7-10 minutes. Then follow these tips to help you fight back the winter weather:

Skiing - do 10 to 15 squats. Stand with your legs shoulder width apart, knees aligned over your feet. Slowly lower your buttocks as you bend your knees over your feet. Stand up straight again.

Skating - do several lunges. Take a moderately advanced step with one foot. Let your back knee come down to the floor while keeping your shoulders in position over your hips. Repeat the process with your other foot.

Sledding/tobogganing - do knee-to-chest stretches to fight compression injuries caused by repetitive bouncing over the snow. Either sitting or lying on your back, pull your knees to your chest and hold for up to 30 seconds.

Don't forget cool-down stretching for all of these sports - At the bottom of the sledding hill, for instance, before trudging back up, do some more knees-to-chest stretches, or repetitive squatting movements to restore flexibility.

Shoveling snow can also wreak havoc on the musculoskeletal system. The ACA suggests the following tips for exercise of the snow shoveling variety:

If you must shovel snow, be careful. Listen to weather forecasts so you can rise early and have time to shovel before work.

Layer clothing to keep your muscles warm and flexible.

Shoveling can strain "de-conditioned" muscles between your shoulders, in your upper back, lower back, buttocks and legs. So, do some warm-up stretching before you grab that shovel.

When you do shovel, push the snow straight ahead. Don't try to throw it. Walk it to the snow bank. Avoid sudden twisting and turning motions.

Bend your knees to lift when shoveling. Let the muscles of your legs and arms do the work, not your back.

Take frequent rest breaks to take the strain off your muscles. A fatigued body asks for injury.

Stop if you feel chest pain, or get really tired or have shortness of breath. You may need immediate professional help.

After any of these activities, if you are sore, apply an ice bag to the affected area for 20 minutes, then take it off for a couple of hours. Repeat a couple of times each day over the next day or two.

If you continue to feel soreness, pain or strain after following these tips, it may be time to visit a doctor of chiropractic. "I've always believed in chiropractic care," says Parra. "I've used a lot of other treatments for injuries and pain, but the problem doesn't get fixed until I go to a doctor of chiropractic."

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Holiday Survival

Holiday Survival

Chiropractors get asked all the time about ways to prevent injuries.  Well with shopping season upon us here are some survival tips from your Woodbridge, Dale City Virginia Chiropractor.

The holidays seem to come earlier and earlier every year -- and along with them, the stresses and strains of frenzied holiday shopping. Take a stroll through your local mall, and you'll already see symbols of the approaching holiday season -- from Thanksgiving and Christmas decorations to notices of blowout sales. As your muscles tense with each passing day, the American Chiropractic Association (ACA) asks, "Are you ready for the holiday shopping challenge?"

"Our bodies have the capacity to do a little more than we normally do," says Dr. Scott Bautch, past president of the ACA's Council on Occupational Health. "But our bodies do not adapt very well to doing a lot more than we normally do. Since the added demands of this season can stress the capacity of our bodies, we need to do everything we can to help ourselves. Eat right, drink plenty of water, stretch, exercise and take a few minutes to slow down and reflect on what the season is all about."

So relax and enjoy the holidays! Dr. Bautch and the ACA encourage you to consider the following tips to help keep you and your loved ones healthy, happy and safe this season.

Treat Holiday Shopping As An Athletic Event

Stay hydrated! Drink eight to ten 8-ounce glasses of water a day. (Coffee, tea, soft drinks and alcohol are dehydrators. Don't substitute them for water.) On shopping days, you may need to drink even more water.

Be sure to stretch before and after a long day of shopping. When you are stressed-out, your muscles are less flexible than usual.

Wear shoes with plenty of cushioning in the soles to absorb the impact of walking on those hard shopping mall floors.

Make sure your clothing is as comfortable as possible. It's a good idea to wear layers, because you may be going from a cold environment (outdoors) to a warm environment (indoors).

Leave your purse at home. Wear a light fanny pack, or if necessary, a light backpack instead. Pack only those items that are absolutely essential (driver's license, credit card, etc.).

If you start to feel some pain, nip it in the bud. Apply an ice bag to the affected area for 20 minutes, then take it off for a couple of hours. Repeat a couple of times each day over the next day or two.

"During the holiday season, we're running at absolute maximum capacity, which can lead to stress and even depression," says Dr. Bautch. "We need to stretch and stay hydrated to increase our capacity, so we are not overwhelmed by the activities of the season."

Plan Frequent Breaks Into Your Shopping Day

During a day of heavy shopping, most people should take a break every 45 minutes. Those with less stamina may even need to take breaks more frequently.

If possible, obtain a locker. Lockers can help cut down dramatically on how much you have to carry around. You can take a load off by scheduling trips to your locker into your breaks.

If your mall or shopping center doesn't offer lockers, try to plan trips to your car. Don't carry around more than is absolutely necessary at one time.

When taking breaks, try to eat light foods. A salad and some fruit is a much better option than a burger and fries.

Skip the coffee break! Coffee and sodas contain caffeine and sugar, which add even more stress to your body. Pass on the designer coffee at the java stand and keep drinking water.

"We actually need to eat better than normal during the holiday season," explains Dr. Bautch. "On average, people gain five to six pounds during the holidays. And heart attacks occur more often during the holidays as well. Eating a heavy meal and then running out on an exhausting shopping trip can be very dangerous."

Shopping With Children

If at all possible, DO NOT bring children along on a holiday shopping trip. Most children simply do not have the stamina for such an event, and you and your child will only become frustrated with one another. Don't add this type of stress to an already stressful situation.

Try to split "child duty" up with a spouse or another parent. They'll watch your kids while you shop, and vice-versa.

"Shopping with children is just a bad idea," says Dr. Bautch. "If your hands are loaded with shopping bags, you may not be able to hold your child's hand, which could increase the chances he or she might wander away from you. Take whatever steps necessary to not have to bring your child along."

Wrapping Your Gifts

Since there is no "ideal" position for wrapping gifts, the most important thing to remember is to vary your positions. For example, try standing at a table or countertop for one package, sitting on a bed for another, sitting in a comfortable chair for another, etc.

Do not wrap packages while sitting on the floor. Wrapping packages while sitting on a hard floor can wreak havoc on your posture, and should be avoided.

Always stretch before and after you wrap gifts.

"When wrapping presents, it's a good idea to 'stretch the opposites,'" says Dr. Bautch. "In other words, if you are leaning forward when wrapping your gifts, stretch backward when you are done."

Chiropractic Care Can Help

If you experience pain or discomfort as a result of holiday shopping, consider a visit to your doctor of chiropractic. Your doctor of chiropractic can help alleviate your pain naturally, so you can enjoy the holiday season as it was meant to be.

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Scoliosis

Scoliosis is a diagnosis that can be a bit scary when you first here it.  People imagine all sorts of deformities associated with that diagnosis.  As a chiropractor in the Woodbridge, Dale City Virginia area it is my job to fully explain the diagnosis so the patient has a better understanding.  Once you understand the diagnosis in most cases it isn’t as bad as you imagined.

Scoliosis

Scoliosis affects 5 to 7 million people in the United States. More than a half million visits are made to doctors’ offices each year for evaluation and treatment of scoliosis. Although scoliosis can begin at any age, it most often develops in adolescents between the ages of 10 and 15. Girls are more commonly affected than boys. Because scoliosis can be inherited, children whose parents or siblings are affected by it should definitely be evaluated by a trained professional.

What is scoliosis?

Because we walk on 2 feet, the human nervous system constantly works through reflexes and postural control to keep our spine in a straight line from side to side. Occasionally, a lateral (sideways) curvature develops. If the curvature is larger than 10 degrees, it is called scoliosis. Curves less than 10 degrees are often just postural changes. Scoliosis can also be accompanied by lordosis (abnormal curvature toward the front) or kyphosis (abnormal curvature toward the back). In most cases, the vertebrae are also rotated.

 In more than 80% of cases, the cause of scoliotic curvatures is unknown; we call this condition idiopathic scoliosis. In other cases, trauma, neurological disease, tumors, and the like are responsible. Functional scoliosis is often caused by some postural problem, muscle spasm, or leg-length inequality, which can often be addressed. Structural scoliosis does not reduce with postural maneuvers. Either type can be idiopathic or have an underlying cause.

What are the symptoms of scoliosis?

Scoliosis can significantly affect the quality of life by limiting activity, causing pain, reducing lung function, or affecting heart function. Diminished self-esteem and other psychological problems are also seen. Because scoliosis occurs most commonly during adolescence, teens with extreme spinal deviations from the norm are often teased by their peers.

Fortunately, 4 out of 5 people with scoliosis have curves of less than 20 degrees, which are usually not detectable to the untrained eye. These small curves are typically no cause for great concern, provided there are no signs of further progression. In growing children and adolescents, however, mild curvatures can worsen quite rapidly—by 10 degrees or more—in a few months. Therefore, frequent checkups are often necessary for this age group.

How is scoliosis evaluated?

Evaluation begins with a thorough history and physical examination, including postural analysis. If a scoliotic curvature is discovered, a more in-depth evaluation is needed. This might include a search for birth defects, trauma, and other factors that can cause structural curves.

 Patients with substantial spinal curvatures very often require an x-ray evaluation of the spine. The procedure helps determine the location and magnitude of the scoliosis, along with an underlying cause not evident on physical examination, other associated curvatures, and the health of other organ systems that might be affected by the scoliosis. In addition, x-rays of the wrist are often performed. These films help determine the skeletal age of the person, to see if it matches an accepted standard, which helps the doctor determine the likelihood of progression. Depending on the scoliosis severity, x-rays may need to be repeated as often as every 3 to 4 months to as little as once every few years.

 Other tests, including evaluation by a Scoliometer™, might also be ordered by the doctor. This device measures the size, by angle, of the rib hump associated with the scoliosis. It is non-invasive, painless, and requires no special procedures. A Scoliometer™ is best used as a guide concerning progression in a person with a known scoliosis—not as a screening device.

 Is scoliosis always progressive?

 Generally, it is not. In fact, the vast majority of scolioses remains mild, is not progressive, and requires little treatment, if any.  In one group of patients, however, scoliosis is often more progressive. This group is made up of young girls who have scolioses of 25 degrees or larger, but who have not yet had their first menstrual period. Girls generally grow quite quickly during the 12 months before their first period and if they have scolioses, the curvatures tend to progress rapidly. In girls who have already had their first periods, the rate of growth is slower, so their curves tend to progress more slowly.

What is the treatment for scoliosis?

There are generally three treatment options for scoliosis—careful observation, bracing, and surgery. Careful observation is the most common “treatment,” as most mild scolioses do not progress and cause few, if any, physical problems. Bracing is generally reserved for children who have not reached skeletal maturity (the time when the skeleton stops growing), and who have curves between 25 and 45 degrees. Surgery is generally used in the few cases where the curves are greater than 45 degrees and progressive, and/or when the scoliosis may affect the function of the heart, lungs, or other vital organs.

 Spinal manipulation, therapeutic exercise, and electrical muscle stimulation have also been advocated in the treatment of scoliosis. None of these therapies alone has been shown to consistently reduce scoliosis or to make the curvatures worse. For patients with back pain along with the scoliosis, manipulation and exercise may be of help.

Most people with scoliosis lead normal, happy, and productive lives. Physical activity including exercise is generally well-tolerated and should be encouraged in most cases.

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Hip Joint Pain

I hear it all the time in my office and I am guilty of misusing it as well.  Hip pain.  Patients present to my Woodbridge, Dale City VA Chiropractic office with what they call “Hip Pain”.  I often go along with it until I understand the area they are complaining of.  Chiropractors are well versed in joint injuries and they can diagnose all of them and treat most of them.  Here is some info from the ACA on hip pain.

When the hip joint is spoken of, it is typically thought of as a vague area that may encompass anywhere from the iliac crest, the sacroiliac joint or the point at which the femur articulates with the acetabulum. The latter is the actual hip joint. Lower back pain that radiates more laterally to the pelvic area over the acetabulum, groin, and upper lateral thigh is not necessarily definitive of an L4/L5 disc syndrome. Pain in this region may also be secondary to a facet syndrome. Sometimes, pain to the lower abdominal and groin region may be a part of the symptomatology presented by a patient. The differentiation between the L/4/L5 disc and facet syndrome is that the disc with the radiculopathy will generally follow a known dermatome, while a facet syndrome follows a dermatomal pain pattern. Doctors of chiropractic usually find and treat articular lesions of the sacrum, ilium or lumbar spine, for a period of time, without cessation of symptoms or improvement of these complaints. One other consideration would be for a tear of the labrum in the hip, which may result in pain in the SI joint, gluteus area and even anterially into the groin.

Complaints in these more lateral areas are often due to a problem in an area that many doctors don’t check—the femoral head. The femoral head may need to be assessed for the need for manipulation or mobilization. This in turn may cause deep pelvic muscle spasms, which may become chronic. I believe that every day activities, from subtle movements like turning in bed to more repetitive activities like bearing more weight on a pronated foot time and time again, may cause misalignment to the femoral head. This area should be checked and adjusted for recovery, in my opinion.

Drawing upon an example from personal experience: I would open the car door and throw my right leg into the car and then sit down. I would experience a subtle “click” in the acetabulum area, followed by pain and irregular walking gait, pulling of the leg when weight bearing, causing deep spasms of the upper thigh and lower abdominal muscles, pulling the leg forward instead of pushing the leg forward, as in a normal walking gait. This caused a transition of weight-bearing muscle function to muscles not usually used in normal walking. (A compensatory walking gait is developed.) This caused me pain and spasm in adjacent muscles.

All too often, I believe that this problem is missed or misdiagnosed, resulting in unnecessary surgery, hip replacement, repetitive chiropractic adjustments, physical therapy and muscle massage, and none of them address the underlying cause of the condition.

Examination for Hip Joint Dysfunction

Place the patient in supine position, with your superior hand holding the ilium to the table with light A-P downward Force (near the ASIS) to ensure the ilium will not rise off the table during motion of the leg. Holding the ilium on the exam table, grasp the ankle and rotate the foot medially. The big toe should touch the table. Full rotation indicates no hip joint dysfunction. If the ilium rises off the table during this action, this indicates improper function of the femoral head/acetabular articulation.

Corrective Procedure

Ascertain (through the examination described above) the side of restriction. Place the patient in lateral Syms position (Syms is performed by having a patient lie on the left side, left leg extended and right leg flexed) as in a side roll. Place your superior hand under the armpit of the patient, holding the humerus and ribs, with your inferior hand reaching over the patient cupping the femoral head. Proceed with the side-roll-type procedure with this exception: The inferior hand (cupping the femoral head) is driven directly forward (anterior).

If correction has been obtained, the leg now should move freely in a medial direction smoothly and completely, with immediate Improvement of pain. Occasionally the patient may experience residual muscle soreness. Over the course of my practice, I have found that these patients have a tendency to walk around for a while with a displaced femoral head and a compensatory walk, the surrounding muscles are sprained and inflamed, and soreness may continue for days until the patient returns to a normal walking gait. Generally, I find the quicker the patient returns to a normal walking gait, the quicker the syndrome is alleviated. I feel it is important to re-address with the patient what is a normal walking gait and this may lengthen the post-correction period.

Call your Woodbridge, Dale City VA chiropractor today. 

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Carpal Tunnel

As a chiropractor in the Woodbridge, Dale City Virginia area  I see all sorts of joint and nerve complaints.  A very common one is people complaining of wrist and hand pain.  With all the computer use these days it is becoming even more common.  Carpal Tunnel or CTS is one of the more common surgeries performed at this time.  Here is some basics you should know and you should consult a chiropractor as well as orthopedic surgeon.

CTS typically occurs in adults, with women 3 times more likely to develop it than men. The dominant hand is usually affected first, and the pain is typically severe. CTS is especially common in assembly-line workers in manufacturing, sewing, finishing, cleaning, meatpacking, and similar industries. Contrary to the conventional wisdom, according to recent research, people who perform data entry at a computer (up to 7 hours a day) are not at increased risk of developing CTS.

What Is CTS?

CTS is a problem of the median nerve, which runs from the forearm into the hand. CTS occurs when the median nerve gets compressed in the carpal tunnel—a narrow tunnel at the wrist—made up of bones and soft tissues, such as nerves, tendons, ligaments, and blood vessels. The compression may result in pain, weakness, and/or numbness in the hand and wrist, which radiates up into the forearm. CTS is the most common of the “entrapment neuropathies”—compression or trauma of the body’s nerves in the hands or feet.

What Are the Symptoms?

Burning, tingling, itching, and/or numbness in the palm of the hand and thumb, index, and middle fingers are most common. Some people with CTS say that their fingers feel useless and swollen, even though little or no swelling is apparent. Since many people sleep with flexed wrists, the symptoms often first appear while sleeping. As symptoms worsen, they may feel tingling during the day. In addition, weakened grip strength may make it difficult to form a fist or grasp small objects. Some people develop wasting of the muscles at the base of the thumb. Some are unable to distinguish hot from cold by touch.

Why Does CTS Develop?

Some people have smaller carpal tunnels than others, which makes the median nerve compression more likely. In others, CTS can develop because of an injury to the wrist that causes swelling, over-activity of the pituitary gland, hypothyroidism, diabetes, inflammatory arthritis, mechanical problems in the wrist joint, poor work ergonomics, repeated use of vibrating hand tools, and fluid retention during pregnancy or menopause.

How Is It Diagnosed?

CTS should be diagnosed and treated early. A standard physical examination of the hands, arms, shoulders, and neck can help determine if your symptoms are related to daily activities or to an underlying disorder.

Your doctor of chiropractic can use other specific tests to try to produce the symptoms of carpal tunnel syndrome.  The most common are:

Pressure-provocative test. A cuff placed at the front of the carpal tunnel is inflated, followed by direct pressure on the median nerve.

Carpal compression test. Moderate pressure is applied with both thumbs directly on the carpal tunnel and underlying median nerve at the transverse carpal ligament. The test is relatively new.

 Laboratory tests and x-rays can reveal diabetes, arthritis, fractures, and other common causes of wrist and hand pain. Sometimes electrodiagnostic tests, such as nerveconduction velocity testing, are used to help confirm the diagnosis. With these tests, small electrodes, placed on your skin, measure the speed at which electrical impulses travel across your wrist. CTS will slow the speed of the impulses and will point your doctor of chiropractic to this diagnosis.

What Is the CTS Treatment?

Initial therapy includes:

Resting the affected hand and wrist

Avoiding activities that may worsen symptoms

Immobilizing the wrist in a splint to avoid further damage from twisting or bending

Applying cool packs to help reduce swelling from inflammations

Some medications can help with pain control and inflammation. Studies have shown that vitamin B6 supplements may relieve CTS symptoms.

Chiropractic joint manipulation and mobilization of the wrist and hand, stretching and strengthening exercises, soft-tissue mobilization techniques, and even yoga can be helpful. Scientists are also investigating other therapies, such as acupuncture, that may help prevent and treat this disorder.

Occasionally, patients whose symptoms fail to respond to conservative care may require surgery. The surgeon releases the ligament covering the carpal tunnel. The majority of patients recover completely after treatment, and the recurrence rate is low. Proper posture and movement as instructed by your doctor of chiropractic can help prevent CTS recurrences.

How Can CTS Be Prevented?

The American Chiropractic Association recommends the following tips:

Perform on-the-job conditioning, such as stretching and light exercises.

Take frequent rest breaks.

Wear splints to help keep the wrists straight.

Use fingerless gloves to help keep the hands warm and flexible.

Use correct posture and wrist position.

To minimize workplace injuries, jobs can be rotated among workers. Employers can also develop programs in ergonomics—the process of adapting workplace conditions and job demands to workers’ physical capabilities.

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Jaw Pain

Jaw pain is a common complaint that I see in my Woodbridge, Dale City Virginia chiropractic office.  It is sometimes noted with patients complaining of headaches.  Most of the time my chiropractic patients don’t realize the two may be connected.  There are several other things that can be contributed to jaw pain.  Here is a check list from the ACA today that can help people with their jaw 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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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Stress relief

With all the stresses of life it is hard to find ways to let go.  I hear it in my Woodbridge, Dale City Virginia chiropractic office all the time.  We all wind up picking of different stresses throughout that eventually beat us down.  Be able to let go of those stresses help you spiritually feel better which in return can physically make you feel better.

Through asanas (postures), meditation, relaxation and breathwork, yoga helps students deal with fear, change, uncertainty and other factors underlying their stress, anxiety and depression, increasing their coping ability. By focusing on the present moment and not on the mistakes of our past or the potential problems ahead in our future, yoga encourages us to accept change and uncertainty as necessary elements that take us to the next step in our evolution. We experience fear when we don't trust that things will work out, but as we go through life, we learn that things do work out...even if not in the way we expected. We also learn to love and appreciate ourselves—and to trust ourselves. Yoga teaches us to notice our unique personal gifts and contributions to this world and to accept them as features that distinctively make us who we are.

Asanas for Relief of Stress, Anxiety and Depression: 

Consider incorporating one or a few of these postures into your daily routine to assist in relieving distress.

Legs Up the Wall (Viparita Karani) helps calm anxiety and release depressing thoughts.

- Sit sideways with one hip touching the wall. You can sit on a bolster or folded towel or blanket for back support.

- On an exhale, roll onto your back and extend both legs up the wall.

- Flex the feet and press through the heals, drawing your feet toward the ceiling. 

- Push down through the hips and pull the hips toward the floor.

- Draw the backs of the thighs toward the wall.

- Soften the throat and draw the base of the skull away from the neck, creating space. You can place a rolled-up washcloth at the base of the skull.

- Allow the arms to relax, palms facing up at the sides of the body or overhead. 

- To exit the posture, gently roll the legs to one side and lift the upper body from the floor.

Standing Forward Bend (Uttanasana) calms the central nervous system.

- Stand tall with feet hip distance apart. Inhale to reach the arms and crown of the head toward the ceiling.

- Exhale, and reach forward through the arms and crown. 

- Draw the shoulder blades down the back, and draw the belly toward the thighs – heart towards the knees.

- Reach the palms around the legs to the backs of the ankles or shins. Bend elbows to draw the upper body in toward the lower body.

- Let the head and neck relax and hang.

- With each inhale, draw the hips into the air and the crown of the head toward the floor. 

- With each exhale, use the bent elbows to pull the upper body toward the lower body. Work to stretch the legs.

- To exit the pose, draw your hands to your hips, stretch the spine, and lift the head forward and up with a flat back.

Child’s Pose (Balasana) provides a feeling of security and calming in the mind.

- Drop onto the hands and knees and let your hips glide back over your heels. For extra padding, place a blanket or towel under the knees or between the thighs and calves.

- Gently lower the forehead to the floor.

- Allow the arms to walk back beside the body so the palms face up near the feet.  Let gravity pull the fronts of the shoulders toward the floor.

- Stay in the posture for 30 seconds to several minutes, slowly inhaling and exhaling.

- Notice any thoughts or feelings that come up, and allow yourself to sit with them.

- To exit the pose, use the strength of the back to gently lift your torso away from the floor.

Happy Baby (Ananda Balasana) – In addition to opening the back, this posture releases stress and encourages calming. Smile as you roll from side to side in the posture for a playful approach to relaxation.

- While lying on your back, pull the knees in and to the sides of the rib cage. 

- Reach the palms of the hands under the feet and grasp the soles of your feet with your hands.

- Flex the feet, and simultaneously press the heels into the palms as the hands pull down on the soles of the feet.

- Extend the hips and crown of the head away from the body.

- Draw the base of the skull away from the neck, stretching the neck and spine

- Breathe for 30 to 60 seconds.

When selecting a yoga teacher or class, take the time to determine what you are looking for. Depending on your personality and approach to handling stress, the following types of yoga may be beneficial:

Yin yoga – Often considered the moon phase or calming side of yoga, it focuses on holding postures for a longer period to stretch and exercise the bone and joint areas of the body and allow for emotional release.

Restorative yoga – A nurturing approach to yoga that draws from Yin and typically uses many props to ensure comfort, relaxation and release during practice.

Yang yoga – Often considered the sun phase or energetic side of yoga, it includes practices such as vinyasa, power or ashtanga. The focus is on alignment as you move more quickly through a series of postures stimulating muscle and building strength. While this is not traditionally considered a gentle or relaxing approach, it may provide an outlet for excessive energy.

Yoga therapy draws on a mix of yoga philosophy and psychology to assist students in identifying and dealing with deeper issues. Yoga believes that we hold many emotions and feelings in our body, which often leads to pain or discomfort, and that by working through the physical practice, we can find and confront the emotions that are causing such problems.

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Softball season is over now on to bowling!

Softball season is over and now time for the next weekend warrior activity… Bowling.  As a chiropractor in the Woodbridge, Dale City Virginia area we see lots of weekend athlete injuries.   I was looking for some chiropractic articles on bowling which is very popular in the Woodbridge, Dale City VA area.  I came across the ACA’s relationship with the PBA and thought it was an interesting read.

After more than a decade in hiatus, the ACA Sports Council (ACASC) rekindled its professional relationship with the Pro Bowlers Association (PBA) in February 2014, when a contingent of ACASC doctors of chiropractic (DCs) attended to the medical needs of nearly 500 bowlers competing in the 2014 United States Bowling Congress (USBC) Masters held at Brunswick Zone Carolier Lanes in North Brunswick, N.J. In addition to making history, when Australia’s Jason Belmonte became the first bowler in nearly 50 years to successfully defend a USBC Masters title, the highly competitive and nationally televised event featured a field of 468 bowlers from 15 countries vying for $315,000 in total prize funds.

Chiropractic Services

Having worked numerous PBA competitions more than a decade ago, Dr. Ira A. Shapiro, a two-time member of the United States Olympic team medical staff, admitted his admiration for both the sport and its participants after being named one of the ACASC DCs to the Masters tournament. “It’s a wonderfully rewarding feeling to help these athletes overcome any number of injuries and then see them go out and dramatically increase their performances,” said Dr. Shapiro. “Since most of these bowlers are responsible for their own care, many of them came to us for treatment immediately after arriving at the lanes. Once the word spread, we were actively busy offering applications ranging from spinal manipulation and kinesiology taping to soft-tissue and cold-laser therapies to participants from all over the world.”

During the course of the competition, this support included working with the bowlers, who were in a minimum of three five-game sets and rolled as many as 1,000 balls throughout the week. As a result of competing in tournaments for years, many of the bowlers were very responsive to working with the sports chiropractors to alleviate chronic side effects of the overuse injuries that commonly accompany pain and swelling in the shoulders, forearms and lower back.

“The chiropractic services offered during the USBC Masters were amazing,” said Mike Fagan, PBA player representative and the current tour leader, who has competed or coached in more than 20 countries around the world. “The doctors were able to give the players much-needed help for all of their new, nagging and reoccurring issues. We were very grateful for the services provided and hope to have an on-site chiropractor at all of our future events.”

Joining Dr. Shapiro at the Masters were Drs. Len Ershow, Victor Dolan and William Bonsall, who not only actively worked to service the medical needs of the tournament’s bowlers but also alongside Dr. Shapiro worked with the other chiropractic professionals who were relatively new to the sport. Among these ACASC professionals were Drs. Veera Gupta, Robin Lin ster, Julie Scarano and Michael Stewart.

“After working the Pro Bowlers Tour 20 years ago in New Jersey, it was good to come full circle again,” offered Dr. Bonsall. “Dr. Shapiro and I were the only doctors with international experience treating professional bowlers. Subsequently, we worked with our fellow doctors to share our evaluations and treatment techniques related to the most common bowling injuries. Utilizing manipulation, Active Release Techniques, FAKTR, rock tape and laser therapy, the top bowlers all reached for care from us,” he added. “Watching the scores go up after treatment also quickly saw our utilization go up dramatically over the course of the five days.”

World Games

Prior to this event, both Dr. Shapiro and Dr. Bonsall were among 35 sports chiropractic specialists from 13 countries selected by the International Federation of Sports Chiropractic (FICS) to treat over 1,500 international athletes competing in 40 different sports at the 2013 World Games in Cali, Colombia. The World Games is held every four years for the sports federations, such as bowling, that do not compete in the Olympics.

“During the games, I was asked as president of FICS to meet with the heads of the Bowling Federation because they were so pleased with the treatment their athletes received from the FICS doctors,” said Dr. Sheila Wilson. “There was interest in working with FICS to provide care at future bowling events, specifically the Pro Bowlers Association tour in the United States. When FICS is contacted to provide sports chiropractors for a national event, we contact our member association for that country, in this case the ACA Sports Council, so their individual members can be used to staff the event.

“Drs. Ira Shapiro and Bill Bonsall from the ACA Sports Council were the DCs on the FICS team who worked with the bowlers in Colombia. I recommended Dr. Shapiro as the ACA Sports Council’s network coordinator for the PBA, and in return he has done an outstanding job organizing care at the events held so far this year. I’m very proud of the work FICS is doing to bring more events to our members around the world and of those members who always do a great job representing chiropractic in the United States,” added Dr. Wilson.

More PBA Support

As for the future, ACASC president, Dr. Sherri Lashomb, confirmed her association’s excitement about supporting the PBA once again. “The ACASC and FICS have a long history of working together to offer our members the opportunity to work various sporting events, both in the United States and internationally,” stated Dr. Lashomb. “This is a win-win-win situation for three organizations. I am very proud of all the doctors who provide chiropractic care for these athletes. I know the time and commitment that is necessary to volunteer at these events. Our members are to be commended for their dedication and service to the public and our profession.”

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Eating right doesn't have to be that hard!

Being a chiropractor in the Woodbridge, Dale City Virginia area I consult my patient’s on all aspects of their health.  Not only back related problems but also dietary advice.  We truly are what we eat.  Most people feel a bit overwhelmed when they start talking about their diets.  Oddly enough most of my chiropractic patients are doing most of the right things and a lot of times it is only a few small changes.  Although I can remember an ex-girlfriends dad talking about his diet and he said his was pretty good.  For instance I usually have a doughnut for breakfast, which is essentially the same as a bagel…  My girlfriend and I looked at each other and it was a race to say in “shape only.”  He needed a little more help.  Here are some pretty solid diet tips from the ACA.

Healthy Dietary Choices

Eat more raw foods. Cooking and canning destroys much of the nutrition in foods. With the exception of canned tomatoes, which have been shown to help prevent prostate cancer, fresh or frozen fruits and vegetables generally have more natural vitamins and minerals.

Select organically grown foods when possible, because they have lower amounts of toxic elements, such as pesticides and heavy metals.

Consume 25 to 30 grams of fiber a day. Whole-grain breads and cereals, beans, nuts and some fruits and vegetables are good sources of fiber. High-fiber diets can help prevent digestive disorders, heart disease and colon cancer.

Eat out more sparingly. Food preparation methods in restaurants often involve high amounts—and the wrong types—of fat and sugar.

Brown-bag your lunch to control your fat and sugar intake while adding nutritious fruits, vegetables and grains.

Drink plenty of water to stay hydrated. Don’t substitute coffee, tea and soft drinks for water.

Limit your intake of alcohol, and quit smoking. Drinking alcohol excessively and/or smoking hinder your body’s ability to absorb nutrients from food.

Vegetarian Diets

Research shows that a good vegetarian diet as part of a comprehensive health program can help prevent heart disease, cancer and other diseases. However, fried foods, hydrogenated fats and commercial meat substitutes may contain more sugar and fat than a meat-eater would consume. If you are considering a vegetarian diet, keep the following tips in mind:

Eat a variety of fruits, vegetables, grains and legumes to consume a wide range of nutrients.

Consume fortified foods or take supplements, such as vitamin B12, to obtain the nutrients you no longer get from animal-based products.

Children, pregnant and breast-feeding women, and people recovering from illness should consult their healthcare practitioners before eliminating animal products from their diet.

Supplements

While dietary supplements are becoming increasingly popular, they are not substitutes for foods, nor can a person sustain good health simply by taking vitamin and mineral supplements. When taken properly, however, supplements can play an important role in achieving maximum health.

Since supplements are just an added source of nutrients, consume dark green vegetables, oils, nuts and seeds, which are sources of magnesium, fatty acids and many other vitamins and minerals.

Don’t “self-prescribe.” Consult your doctor of chiropractic to determine what supplements are best for you, especially if you have symptoms such as headaches, chronic fatigue or cardiac problems.

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Cutting stress to make those shoulder feel better!

Being a chiropractor in the Woodbridge, Dale City Virginia area I see my fair share of stressed out people.  With I 95 constantly being under construction leaving my patients who work in the DC area guessing if their commute is going to be 40 minutes or 2 hours I can see why they get to my office with their shoulders pinned to their ears!  Those are the days when I crank the electrical stimulation up to 20 and quietly leave the room!  The ACA has put together a great list of ways to help cut the stress… or at least make it manageable!

Think Positively

“Adopting the right attitude can convert a negative stress into positive,” said Hans Selye, author of the groundbreaking work around stress theory. When optimism is hard to muster, cognitive-behavioral therapy, which trains people to recognize negative thinking patterns and replace them with more constructive ones, can also help reduce the risk of chronic stress and depression.

Get Out and Enjoy Nature

While modern civilization has made our lives more convenient, it has deprived us of an essential source of stress relief—connection with nature. Studies show that interacting with nature can help lessen the effects of stress on the nervous system, reduce attention deficits, decrease aggression, and enhance spiritual well-being.

“Smell the Roses” for Better Mood

Aromatherapy, or smelling essential plant oils, recognized worldwide as a complementary therapy for managing chronic pain, depression, anxiety, insomnia, and stress-related disorders, can help you unwind. Orange and lavender scents, in particular, have been shown to enhance relaxation and reduce anxiety.

Relax with a Cup of Tea

During stressful times, coffee helps us keep going. To give yourself a break, however, consider drinking tea. Research shows that drinking tea for 6 weeks helps lower post-stress cortisol and increase relaxation. Habitual tea drinking may also reduce inflammation, potentially benefiting your heart health.

Laugh It Off

Humor relieves stress and anxiety and prevents depression, helping put our troubles in perspective. Laughter can help boost the immune system, increase pain tolerance, enhance mood and creativity, and lower blood pressure, potentially improving treatment outcomes for many health problems, including cancer and HIV. Humor may also be related to happiness, which has been linked to high self-esteem, extroversion, and feeling in control.

Build a Support System

Relationships are also key to health and happiness, especially for women. Women with low social support, for example, are more likely to increase blood pressure under stress. Loneliness may also contribute to stress in both men and women, also leading to poorer outcomes after a stroke or congestive heart failure. On the other hand, active and socially involved seniors are at lower risk for dementia and Alzheimer’s disease. Social support also helps cancer patients to boost the immune system and maintain a higher quality of life.

Employ the Relaxing Power of Music

Music, especially classical, can also serve as a powerful stress-relief tool. Listening to Pachelbel’s famous Canon in D major while preparing a public speech helps avoid anxiety, heart rate, and blood pressure, which usually accompany public speaking.

Singing and listening to music can also relieve pain and reduce anxiety and depression caused by lowback pain. Group drumming also showed positive effects on stress relief and the immune system. Music therapy can also elevate mood and positively affect the immune system in cancer patients and reduce fatigue and improve self-acceptance in people with multiple sclerosis.

To help people deal with stressful medical procedures, music can help reduce anxiety before surgery. When played during surgery, it can decrease the patient’s post-operative pain. Aiding recovery, a dose of calming music may lower anxiety, pain, and the need for painkillers.

Calm Your Mind

In recent decades, many forms of meditation have gained popularity as relaxation and pain relief tools. Focusing on our breath, looking at a candle, or practicing a non-judgmental awareness of our thoughts and actions can help tune out distractions, reduce anxiety and depression, and accept our circumstances. In cancer patients, meditation-based stress reduction enhances quality of life, lowers stress symptoms, and potentially benefits the immune system.

Guided imagery, such as visualizing pictures prompted by an audiotape recording, also shows promise in stress relief and pain reduction. Based on the idea that the mind can affect the body, guided imagery can be a useful adjunct to cancer therapy, focusing patients on positive images to help heal their bodies.

Enjoy the Warmth of Human Touch

Just as the mind can affect the body, the body can influence the mind. Virginia Satir, a famous American psychotherapist, once said that people need 4 hugs a day to help prevent depression, 8 for psychological stability, and 12 for growth. While asking for hugs may not work for some, massage can help us relieve stress and reduce anxiety and depression. Massage has also been shown to reduce aggression and hostility in violent adolescents, to improve mood and behavior in students with ADHD, and to lead to better sleep and behavior in children with autism.

Massage has other therapeutic properties, as well. Regular massage may reduce blood pressure in people with hypertension and may lead to less pain, depression, and anxiety and better sleep in patients with chronic low-back pain. Compared to relaxation, massage therapy also causes greater reduction in depression and anger, and more significant effects on the immune system in breast cancer patients.

Give Exercise a Shot

To get the best of both worlds, affecting the mind through the body while getting into good physical shape, try exercise. In one study, a group of lung cancer patients increased their hope due to exercise. Exercise can also reduce depression and improve wound healing in the elderly. Tai chi, which works for people of all ages, may enhance heart and lung function, improve balance and posture, and prevent falls, while reducing stress.

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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