Madison AL Chiropractors Talk About Spinal Decompression

By: Dr. Justin Walbom, DC and Dr. Greg Millar, DC CCEP
Millar Chiropractic - Madison Al

Chiropractic Care Can Help Improve Your Coordination, Balance and Flexibility

Coordination, balance and flexibility are innate human functions which give grace and beauty to our physical actions. Even if you are not a professional athlete, you can still enjoy functioning at the peak of your own individual capabilities. Dr. Greg Millar, Dr. Ken Randolph, and Dr. Jessica Davis of Millar Chiropractic Clinics in Madison, Alabama say that chiropractic can help you achieve this by making sure that your central mechanism of coordination balance and flexibility (your spinal column and related musculature) is functioning at maximum efficiency. Chiropractic care can help you achieve your best performance - improving your overall health, enhancing your creativity and optimizing your physical abilities.

Your spinal column has intervertebral discs (IVDs) that make up a quarter of this segmented structure's entire length. That works out to a total combined height, of all your spinal discs, that is about six or seven inches. As time goes on, the IVDs start to lose more of their water content, causing the discs to shrink. This is usually one of the reasons people lose some height as they age.

The majority of jobs today require an abundance of sitting. For many jobs, workers sit virtually all day long, five days a week. When you're sitting or standing in an unchanging position, gravity bears down on your spine at a constant rate of 32 ft/s2. Over time, this unrelenting force will compress the spine making each disc thinner.

It is important to do what we can to reverse the trend of disc compression and expand our discs back up instead - restoring our spinal discs, improving our posture, and regaining any lost stature. We can do this by engaging in activities that decompress the spine and help restore fluids to our IVDs.

Yoga is one such activity that can provide a multitude of health benefits, which also includes decompressing the spine. When done correctly, all yoga postures create a lengthening effect in the spine, particularly when you make each posture active - focusing on lengthening the muscles of your core during each pose.

Even taking a yoga class just once each week can result in noticeable benefits, which often includes a sense of being taller. The spinal decompression that results from regular yoga practice will help increase your coordination, balance, and flexibility. Yoga can also be done easily in your own home. You will only need a small amount of space and a rubber mat to get started. Many people enjoy following along to specially produced yoga workouts on DVD.  If you're just starting out, choose one that is designed for beginners, and be careful not to overdo it. Beginners will especially benefit from taking at least a few classes with a good teacher though, because they can correct your form and help you to learn how each posture is supposed to feel.  Regular, long-term yoga practice can be very beneficial, especially to your spine.

As wonderful as yoga practice can be though, it is not for everyone. If you already have a significant amount of disc compression and are having any neck or back pain, or pain radiating into any of your extremities, it is vital to have a full chiropractic evaluation first.  If you have a herniated disc or other significant spinal problems, your doctor may recommend a sequence of decompression traction, which is very effective in helping to restore the compressed and herniated discs in many cases.

Millar Chiropractic - Madison AL
1908 Slaughter Rd. 
Madison, Alabama 35758
(256) 430-2700
http://millarchiro.com/millarchiropractic-madisonal-chiropractor.html

1Jeng CM, et al: Yoga and disc degenerative disease in cervical and lumbar spine: an MR imaging-based case control study. Eur J Spine 20(3):408-413, 2011

2Williams K, et al: Evaluation of the effectiveness and efficacy of Iyengar yoga therapy on chronic low back pain. Spine 34(19):2066-2076, 2009

Madison AL Chiropractors Talk About Spinal Decompression

By: Dr. Justin Walbom, DC and Dr. Greg Millar, DC CCEP
Millar Chiropractic - Madison Al

Chiropractic Care Can Help Improve Your Coordination, Balance and Flexibility

Coordination, balance and flexibility are innate human functions which give grace and beauty to our physical actions. Even if you are not a professional athlete, you can still enjoy functioning at the peak of your own individual capabilities. Dr. Greg Millar and Dr. Justin Walbom of Millar Chiropractic Clinics in Madison, Alabama say that chiropractic can help you achieve this by making sure that your central mechanism of coordination balance and flexibility (your spinal column and related musculature) is functioning at maximum efficiency. Chiropractic care can help you achieve your best performance - improving your overall health, enhancing your creativity and optimizing your physical abilities.

Your spinal column has intervertebral discs (IVDs) that make up a quarter of this segmented structure's entire length. That works out to a total combined height, of all your spinal discs, that is about six or seven inches. As time goes on, the IVDs start to lose more of their water content, causing the discs to shrink. This is usually one of the reasons people lose some height as they age.

The majority of jobs today require an abundance of sitting. For many jobs, workers sit virtually all day long, five days a week. When you're sitting or standing in an unchanging position, gravity bears down on your spine at a constant rate of 32 ft/s2. Over time, this unrelenting force will compress the spine making each disc thinner.

It is important to do what we can to reverse the trend of disc compression and expand our discs back up instead - restoring our spinal discs, improving our posture, and regaining any lost stature. We can do this by engaging in activities that decompress the spine and help restore fluids to our IVDs.

Yoga is one such activity that can provide a multitude of health benefits, which also includes decompressing the spine. When done correctly, all yoga postures create a lengthening effect in the spine, particularly when you make each posture active - focusing on lengthening the muscles of your core during each pose.

Even taking a yoga class just once each week can result in noticeable benefits, which often includes a sense of being taller. The spinal decompression that results from regular yoga practice will help increase your coordination, balance, and flexibility. Yoga can also be done easily in your own home. You will only need a small amount of space and a rubber mat to get started. Many people enjoy following along to specially produced yoga workouts on DVD. If you're just starting out, choose one that is designed for beginners, and be careful not to overdo it. Beginners will especially benefit from taking at least a few classes with a good teacher though, because they can correct your form and help you to learn how each posture is supposed to feel.  Regular, long-term yoga practice can be very beneficial, especially to your spine.

As wonderful as yoga practice can be though, it is not for everyone. If you already have a significant amount of disc compression and are having any neck or back pain, or pain radiating into any of your extremities, it is vital to have a full chiropractic evaluation first.  If you have a herniated disc or other significant spinal problems, your doctor may recommend a sequence of decompression traction, which is very effective in helping to restore the compressed and herniated discs in many cases.

Millar Chiropractic - Madison AL
1908 Slaughter Rd. 
Madison, Alabama 35758
(256) 430-2700
http://millarchiro.com/millarchiropractic-madisonal-chiropractor.html

1Jeng CM, et al: Yoga and disc degenerative disease in cervical and lumbar spine: an MR imaging-based case control study. Eur J Spine 20(3):408-413, 2011

2Williams K, et al: Evaluation of the effectiveness and efficacy of Iyengar yoga therapy on chronic low back pain. Spine 34(19):2066-2076, 2009

Dealing With Arthritis

By: Dr. Justin Walbom, DC and Dr. Greg Millar, DC CCEP
Millar Chiropractic - Madison Al

Chances are, you either have some arthritis or know someone who suffers with it. According to the Center for Disease Control, arthritis is the leading cause of disability in the United States.1  Approximately 47 million people have doctor-diagnosed arthritis and 17 million have arthritis-attributable activity limitations.

Osteoarthritis, the most common form, is a degenerative condition affecting the joints and the soft tissues around the joints ─ the associated cartilage, ligaments, and tendons. The most commonly affected areas are the spine, the hands, and the shoulders, hips, and knees. The pain of arthritis, the reduced mobility, and the lifestyle accommodations needed for pain avoidance can be very discouraging and may even lead to depression.

Many anti-inflammatory drugs are available for the treatment of arthritis, and in recent years many of these have been found to cause severe side effects. Vioxx is the most notorious of these ─ cardiovascular complications caused a worldwide recall of the drug. Celebrex, another well-known arthritis medication, was also found to increase the risk of heart attack and stroke at high doses.

Fortunately, there are several wellness-based treatment alternatives to long-term medication. These include exercise, diet, and in many cases, chiropractic treatment.
Exercise is critical in restoring mobility and, over time, in reducing pain.2,3  Persons with osteoarthritis often experience a vicious cycle of deterioration. Pain causes reduced mobility (pain avoidance), which (paradoxically) actually causes more pain, which causes further reductions of mobility . . . . In time, the normal activities of daily living ─ getting out of a chair, opening a jar, bending and lifting ─ become a real challenge as the person struggles to avoid further pain.

So, restoring mobility is the most important factor in effective treatment of arthritis. Exercise ─ very gently at first ─ is the answer. Range-of-motion activities to get the joints moving again are very beneficial, including:
•    Arm circles
•    Wrist circles
•    Shoulder shrugs
•    Side-to-side bending for the lower back
•    Gentle knee bends
•    Ankle circles
•    Flexing and pointing the feet

Walking is one of the best forms of exercise for those with arthritis. Begin by walking one block, then two, then around the block. Walk five minutes daily for a week, then increase by a minute or two each day. Get up to 15 minutes of gentle walking, then begin to gradually increase your pace. The increased mobility will not only reduce pain, but also provide a cardiovascular benefit and improve one's ability to perform activities of daily living. 

Keep in mind that you don't have to do all 15 minutes at once to benefit from it.  You can take 2 or 3 shorter walks throughout the day and evening if you prefer.  This is especially helpful if you tend to be sedentary, as this helps reduce prolonged periods of sitting and the metabolic syndrome problems that go along with it.

If you are lucky enough to have access to a pool, swimming can be a great form of exercise that's easier on your joints.  Many recreation centers offer water aerobic classes for beginners to more advanced exercisers.  Other gentle exercise options include Yoga and Tai Chi.

Chiropractic treatment, in combination with an exercise program, may assist in restoring joint mobility and reducing pain. Gentle chiropractic manipulative therapy is designed to improve mobility of spinal joints. As spinal joint motion improves, pain lessens, and a positive cycle of return-to-function begins.

Ask your Millar Chiropractor about natural anti-inflammatory foods and supplements - such as Krill Oil, Boswellia, Ginger, Bromelain or fresh Pineapple, Tart Cherries (fresh, juice or extract,) Cayenne, Tumeric/Curcumin. and Astaxanthin - which can be a much safer pain-reducing option for many people with Osteoarthritis.

Millar Chiropractic - Madison AL
1908 Slaughter Rd. 
Madison, Alabama 35758
(256) 430-2700
http://millarchiro.com/millarchiropractic-madisonal-chiropractor.html

1"Prevalence of Doctor-Diagnosed Arthritis and Arthritis-Attributable Activity Limitation." CDC Morbidity and Mortality Weekly Report  55(40);1089-1092, 2006.
2Huang MH, et al: A comparison of various therapeutic exercises on the functional status of patients with knee osteoarthritis. Semin Arthritis Rheum 32(6):398-406, 2003.
3Suomi R, Collier, D: Effects of arthritis exercise programs on functional fitness and perceived activities of daily living measures in older adults with arthritis. Arch Phys Med Rehabil 84(11):1589-94, 2003.