Good Head Posture Will Help

What is “Good Head Posture?”

Have you ever noticed how many people have terrible posture? One of the most common faulty postures is called “forward head carriage” or “anterior based occiput.” Other terms are “hump back” or slouching. There are several reasons for this common postural fault. One is the weight of the head is, on average, approximately 10-13 pounds and if it’s positioned too far forwards, the muscles in the upper back and neck tighten up much more than normal, fatigue and become painful. Also, the muscles that attach to the skull have different degrees of strength. They also attach and pull at different angles, contributing to the common forward head carriage posture. The muscles of the chest are much stronger than those in the mid and upper back and tend to pull our shoulders forward. The following pictures offer a good view of both a faulty posture as well as a “good” posture. Notice the forward shift in the line in the pictures of poor posture and backwards shift in the good posture pictures.

As you can see, the weight of the head is back over the shoulders and the shoulder posture is appropriately positioned back in the image titled “Good Head Posture.”

Forward Head Carriage 

Good Head Posture

         




                  



          

          

 

 





Forward shoulders



Good Shoulders Posture

It is important to understand correcting Forward Head Carriage takes time – in fact, it takes a minimum of 3 month before this becomes an automatic new “habit.” Of course, it could take longer or, completely fail IF you are not VERY conscientious about CONSTANTLY reminding yourself to position your posture as shown above in the “Good Head Posture” image (above). An exercise based on this posture correction technique is performed by retracting your chin / head as far back as you can and holding that position for 5-10 seconds. Doing this multiple times a day, between the time you maintain a partial chin tuck (“Good Head Posture”) position will further facilitate the posture retraining process.

Dr. Cilea is president of Advanced Wellness, an integrated practice that offers chiropractic care, physical therapy, pain management, acupuncture and massage therapy. To find out if you are a candidate for their customized treatment approach call 732-719-8148 or visit www.advanced-wellness.net.

WEEKLY HEALTH UPDATE

Courtesy of:
Advanced Wellness Marlboro, New Jersey
Free Consultations:  (732) 719-8148


Mental Attitude: Ways To Reduce The Risk Of Depression - Part II! 3. Yoga, meditation, prayer, psychotherapy: Studies show these practices can reduce stress, 4. Reduce alcohol consumption. People who feel stressed may drink too much; alcohol is a known mood suppressor.  
Karen Bruno

Health Alert: Traffic-Related Air Pollution Affects Heart Rate Variability! Patients with pre-existing heart or lung disease who are exposed to high levels of traffic-related air pollutants have reduced heart rate variability (a risk factor for sudden cardiac death).
Journal of Occupational and Environmental Medicine, July 2010

Diet: Worst Foods In Your Freezer - Gourmet Ice Cream. Even if you stick to the modest 1/2 cup serving size suggested, eating gourmet ice cream can send your daily totals of saturated fat, total fat and calories into overload. A one-half cup serving of Ben & Jerry's Chocolate Chip Cookie Dough has 260 calories, 14 grams of fat, 9 grams saturated fat, 65 milligrams cholesterol and 23 grams sugar. A more typical serving for most of us is one cup, which doubles the totals for fat, calories, cholesterol and sugar. Instead, try lower-fat, lower-sugar and lower-calorie ice cream.
Elaine Magee, MPH, RD

Exercise: Toning Shoes? Can a pair of shoes help you burn more calories, tone your bottom and curb joint pain? These shoes have an unstable, strongly curved sole. Walking in them is like exercising on a balance or wobble board in the gym. Advocates say the instability forces you to use muscles you otherwise would not use (namely those is your feet, legs, butt, and abs), possibly resulting in weight loss. The shoes can also change your posture and gait and take pressure off of achy, overused joints.
Denise Mann

Chiropractic: Ligaments! Try this: Bend your finger off to the side and then let go. Does it staymisaligned? Of course not! How come? The answer is ligaments. It simply takes time for joints to berealigned due to the special elastic properties of ligaments. This is why it can take several adjustmentsover time to correct a misaligned spine or create stability and normal range of motion.

Wellness/Prevention: An Effect Of Alcohol Consumption. Alcohol calories are empty caloriesbecause the body can't use them as energy. The liver is forced to break alcohol down into fatty acids,which then accumulate in the liver. Liver cells and brain cells actually die from excessive exposure toalcohol.
Elaine Magee, MPH, RD

Quote: “Never let the fear of striking out get in your way.” ~ Babe Ruth

WEEKLY HEALTH UPDATE

Courtesy of:
Advanced Wellness
(732) 719-8148
www.advanced-wellness.net

Follow Dr. Cilea's Blog for Updated Insight on Current Health Issues

Mental Attitude: Massage, Physiological State and Chronic Headaches. Researchers have shown the psychological and physiological state of patients with tension headaches improves within 24 hours after receiving a 30-minute massage on trigger points in the neck.
Journal of Manipulative Physiological and Therapeutics, September 2009

Health Alert: Antifungal Properties Of Vitamin B3! Infections by the yeast Candida albicans represent a public health problem and a common complication in immunodeficient individuals such as AIDS patients, cancer patients undergoing chemotherapy and recipients of organ transplants. C. albicans enzyme, (Hst3), is essential to the growth and survival of the yeast. Nicotinamide, a form of vitamin B3, strongly reduced C. albicans virulence.
Institute for Research in Immunology and Cancer, University of Montreal, July 2010

Diet: Worst Foods in Your Fridge - Hot Dogs and Sausage.  "Processed meats" like hot dogs and sausage are a staple in many homes. Hot dogs and sausage tend to contain lots of sodium (520-680 milligrams per 2-ounce serving) and fat (up to 23 grams total fat and 7 grams saturated fat per serving). According to the Centers for Disease Control (CDC), most Americans take in more than double the recommended amount of sodium. Substitute with lower-fat and lower-sodium meats (roasted poultry, pork tenderloin, roast beef and shrimp) or grilled vegetables (portabella mushrooms, eggplant, or roasted red pepper). Or, try lower-fat options like "light" franks, turkey kielbasa, or soy-based sausage substitutes.
Elaine Magee, MPH, RD

Exercise: Reduce Heart Disease Risk! In the US, 81.1 million adults (one out of every three) have a heart or blood vessel disease. A combination of counseling, extended follow-up with a healthcare provider and self-monitoring of diet and exercise is the most effective way to help embrace lifestyle changes that can lower your risk for heart and cardiovascular diseases.
Circulation: Journal of the American Heart Association, July 2010

Chiropractic: The Amazing Human Body! Your body wards off sickness and heals itself 24 hours a day, 7 days a week. That is why taking good care of it is so important (especially, before you get sick). Periodic chiropractic check-ups and adjustments can keep your body healthy, fit and feeling good.

Wellness/Prevention: Symptoms Are Not An Indicator Of Health. If you are symptom free, are you perfectly healthy? Consider the healthy looking person who suddenly dies of a heart attack. Obviously they were not healthy.

Quote: "It is a terrible thing to see and have no vision." ~ Helen Keller

Health Update: Carpal Tunnel

Exercises For Carpal Tunnel Syndrome

Carpal tunnel syndrome (CTS) is a common condition resulting in hand and sometimes neck and arm complaints. This can include numbness or tingling in the fingers, leading to dexterity problems such as difficulty buttoning clothing or picking up small objects. There are also issues with strength loss / weakness noticed such as when turning door knobs, opening jars, and even problems with turning the key to start a car. One big problem with CTS is people often wait too long before having it treated thinking it will “…go away” or disappear just like it started. CTS rarely gets better without some form of treatment and seeing a chiropractor makes perfect sense prior to considering surgical intervention.

So, the question remains, “what can I do for CTS?” There are several things a CTS sufferer can do to help manage this condition. Some risk factors such as gender and age cannot be changed but other factors can be changed including taking “mini-breaks” throughout the work day and/or work station modifications, managing weight as obesity (defined as a BMI >30 and a waist size >35” for women and >40” for men), wearing a wrist splint, as well as performing exercises to stretch the wrist area.

A study out of the University of Oklahoma reported 2 out of 3 patients with mild to moderate CTS avoided surgery by performing specific exercises. The concept of a 5-minute warm-up stretch each day before starting the workday is similar to a runner stretching before a run to prevent injury.

Step A: Extend and stretch both wrists and fingers acutely as if they

are in a standing push-up position. Hold for a count of 5.

Step B: Straighten both wrists and relax fingers.

Step C: Make a tight fist with both hands.

Step D: Then, bend both wrists down while keeping the fist. Hold for a

count of 5.

Step E: Straighten both wrists and relax fingers, for a count of 5.

Step F: Then, let your arms hang loosely at the side and shake them

for a few seconds.

This exercise should be repeated 10 times and can be repeated several times a day.

Chiropractic is a perfect choice when considering a health care provider for the treatment of CTS as these exercises can easily be taught to you at our office. In addition, many other non-surgical treatment options for CTS are available.

We realize you have a choice in who you consider for your health care provision and we sincerely appreciate your trust in choosing our service for those needs. If you, a friend or family member require care for CTS, we would be honored to render our services.

YOU MAY BE A CANDIDATE FOR CHIROPRACTIC CARE FOR FIBROMYALGIA! FOR A FREE NO-OBLIGATION CONSULTATION CALL (732) 719-8148

WEEKLY HEALTH UPDATE

Courtesy of:
Advanced Wellness in Marlboro, New Jersey
(732)984-9597

Mental Attitude: Exercise May Ward Off Anger. Before and after 30 minutes of moderate-intensity cycling, male participants viewed a slideshow known to evoke anger mixed with images designed to induce fear, pleasantness or no emotions. After exercising, watching the pictures didn't make the men more angry, while after rest, the pictures did so. An exercise class or weight lifting can take your mind off things. The distraction offered by exercise can have a calming effect, as well.
Michael R. Bracko, EdD

Health Alert: Are School Wellness Policies Implemented? The Child Nutrition and WIC Reauthorization Act of 2004 requires all school districts have a Wellness Policy if they participate in federally funded school meal programs. Part of the Wellness Policy should include nutrition education activities. 58% of the teachers thought they did not have adequate classroom time to include nutrition competencies. 64% thought they had the skills to incorporate the wellness policy, but only 30% are including nutrition competencies into their lesson plans.
Journal of Nutrition Education and Behavior, July/August 2010

Diet: Special Delivery. Eating high-fiber foods ensures timely digestion and elimination of wastes (whereas overconsumption of animal fats and low-fiber foods leads to colonic inactivity and constipation). Foods high in saturated fat also can contribute to plaque buildup in the arteries, reducing the ability of blood to move through the body and potentially causing a blockage - leading to a heart attack or stroke.
Peter W. Crownfield, To Your Health

Exercise:  Stretching Exercises At Your Desk For Your Back And Shoulders (The "Leg Hug"). Sit on the edge of your chair. Put your feet together, flat on the floor. Lean over, chest to knees, letting your arms dangle loosely to the floor. Release your neck. Now bring your hands behind your legs, right hand grasping left wrist, forearm, left hand grasping the right. Feel the stretch in your back, shoulders and neck. Hold. Release your hands to the floor again. Repeat three times or as often as it feels good.

Chiropractic:  Brain Energy Output. 90% of the energy output of the brain is used in relating the physical body to gravity. Only 10% has to do with thinking, metabolism and healing, so when you have forward head posture your brain will rob energy from your thinking, metabolism and immune function to deal with abnormal gravity/posture relationships and processing.
Dr. Roger Sperry (Nobel Prize, Brain Research, 1981)

Wellness/Prevention: Keep Breathing! How important is oxygen and lung capacity? The surface area of a human lung is equal to a tennis court. Unfortunately, without exercising your lungs (slow deep breathing -- 5 to 10 deep breaths every hour and exercise), your lung capacity will shrink as you age.

Quote: “Oh, the powers of nature! She knows what we need.” ~ Benvenuto Cellini

Health Update: Low Back Pain

Would Traction Help My Back Pain?

Traction is a common form of treatment for patients with low back pain.  By definition, traction is the “act of pulling a body part.”  That basically means traction can be applied to an arm, leg, finger, toe…..virtually any body part that one can get a hold of.  Here, the focus of traction is being applied to the lower part of the spine and the primary objective is for pain relief and restoring function.  Traction “works” by applying a force that separates and increases the space between joints.  It also stretches the surrounding soft tissues, including ligaments, joint capsules, muscles and tendons.  Spinal traction can be applied manually (with the hands) or by a device with either the use of complicated computerized equipment or, by a gravity assisted means such as using the body’s weight and gravity as the traction force.

Common conditions of the spine for which traction is often utilized include low back sprains and strains, disk herniations (“slipped disks”), and spinal stenosis.  Spinal stenosis occurs when there is a narrowing of the hole or canal through which a nerve root exits the spine or where the spinal cord travels, often caused by arthritic spurs.  Hence, it is most common after the age of 60 years old.  Traction has been shown to improve circulation, reduce inflammation, and by movement of the joints, it may also reduce the nerve’s excitability, resulting in pain reduction.

The “dose” of traction from a clinical experience standpoint, is determined by patient comfort.  It must “feel good” to be safe.  Remember, too much of anything changes it from being beneficial to being potentially harmful.  Therefore, when determining the dose of traction for the first time, we advise the patient to pay careful attention to the way they feel during the time traction is being applied. Often, it feels good at first but may become uncomfortable as time passes. If there is sharp pain, radiating pain (such as down a leg), or, if it is just not comfortable, traction should be discontinued and the recovery time should be reported.

A “typical” dose is 10-15 minutes of time, and the traction force can be continuous or intermittent, kind of like turning on a water faucet and leaving it running vs. turning it on and off.  With intermittent traction, we can vary the time that the force is applied such as 30 seconds on and 10 seconds off.  Generally, the total treatment time can be longer with intermittent traction (such as 15 minutes) compared to continuous traction, where 10 minutes may be utilized.  The traction weight or force can be gradually increased, depending on tolerance and individual patient response to the prior weight.

The Cochrane Report found traction is most effective for cases of sciatica or nerve root pressure creating leg pain. Also, it’s best when used in conjunction with other treatment approaches.  In a chiropractic setting, manual traction (where the doctor uses their hands to apply the force) is often utilized along with side to side or figure-8 movements to achieve better results.  Spinal manipulation, muscles massage, myofascial release techniques, exercise training for both stretch and strengthening purposes and patient education such as teaching proper bend/lift/pull/push techniques are often utilized to achieve the most satisfying results when managing patients with low back pain.

We realize that you have a choice in where you choose for your health care services.  If you, a friend or family member requires care for low back pain, we sincerely appreciate the trust and confidence shown by choosing our services and look forward in serving you and your family presently and, in the future.      
                                                                              
YOU MAY BE A CANDIDATE FOR CHIROPRACTIC CARE FOR LOW BACK PAIN!  FOR A FREE NO-OBLIGATION CONSULTATION CALL 732-984-9597.

Health Update: Whiplash

Whiplash & Chiropractic Treatment

The term ‘whiplash’ represents a collection of symptoms that occur as a result of a soft tissue injury of the neck. This includes over stretching and/or tearing of muscles, tendons, ligaments, disk tissue and/or nerve injuries due to the extreme movements that occur during a whiplash event (usually arising from a car accident). We have discussed the mechanism of injury and the symptom complex that can arise in past articles.

So the question is – how many patients who sustain a whiplash injury actually improve and recover compared to those that don’t? In one study, it was stated that 43% of patients will suffer long-term symptoms after a whiplash type of injury. More specifically, if a patient is still symptomatic after 3 months following the injury, “…then there is almost a 90% chance that they will remain so.” They go on to state that no conventional treatment has proven to be effective in helping these chronic cases. The purpose of their study was to determine the effectiveness of chiropractic treatment in a group of chronic whiplash patients. To do this, they studied 28 patients (20 women and 8 men, between ages 19-66, mean 39) over a 2-year time frame, injured in motor vehicle collisions. Their symptom severity was graded on an A to D scale (A=minimal symptoms vs. D=disabling symptoms, with B= nuisance and C=Intrusive or partially disabling). Those in Groups C & D either had to significantly modify their work or, they lost their jobs and relied on continual use of medications.

  The chiropractic treatment included spinal manipulation (adjustments), controlled resistance of muscles to improve stability and coordination, and the use of ice. Treatment from an emergency facility and/or their general practitioner and physical therapy had been previously utilized for on average 15.5 months, before entering this chiropractic-based study. Initially, 27 of the 28 were classified into symptom groups C or D and symptoms included neck pain (82%), neck stiffness (36%), and other complaints of headache, shoulder, arm and back pain. Following treatment 26 of the 28 (93%) improved, 16 by one symptom group and 10 by two symptom groups and this degree of improvement was assessed and agreed upon by both an orthopedic surgeon as well as by a chiropractor. Seventeen (61%) improved to a point of satisfaction where care was discontinued after the 1st assessment with 4 of the 17 considering return for treatment due to a return of symptoms. Litigation was still pending in 20 of the 28 cases at the time the study concluded.

This study is very important as over 90% of chronic whiplash cases improved from chiropractic management well beyond the point of improvement obtained through standard emergency, family practice and physical therapy. Other studies have pointed out that early intervention or treatment with chiropractic manipulation and management approaches generally results in a more favorable response compared to waiting for longer time periods. To be able to obtain this level of success after an average of 15.5 months is truly remarkable!


Chiropractic methods often utilized for patients with a “whiplash” injury include spinal manipulation (or adjustments), mobilization techniques (this includes stretching, figure 8 movements, manual traction), muscle release work (this includes trigger point therapy, myofascial release/friction massage, and others), and promoting self-help approaches (this includes exercise, home traction methods, computer station modifications and other job modifications as indicated, and others).spinalcordstimulation/


We realize you have a choice in where you choose for your healthcare services. If you, a friend or family member requires care for whiplash, chiropractic care is a logical first choice and we would be honored to offer our services.


YOU MAY BE A CANDIDATE FOR CHIROPRACTIC CARE FOR WHIPLASH!
FOR A FREE NO-OBLIGATION CONSULTATION CALL 732-984-9597

Health Update: Neck Pain

How Can I Get Rid of This Neck Pain?

“I’ve been having this pain in my neck for a long time and it just won’t go away!  It’s getting to a point where I have to do something and I’m not sure which route to go.  Some of my friends have suggested chiropractic but I’m just not sure.  Can you give me any advice?”

Neck pain is a very common complaint that chiropractors treat on a regular basis.  Most people will experience neck pain during their lifetime requiring professional care and the choice between chiropractic or some other form of health care certainly exists.  Chiropractic is a non-drug, non-surgical option many find appealing because of the many side effects of medications and no one wants to consider surgery unless it’s absolutely necessary and everything else has been tried first.

The Bone and Joint Decade 2000-2010 Task Force on Neck Pain and Its Associated Disorders published some good, sound statements about neck pain of which a few include:

In most cases, don't expect anyone to find a single "cause" for your neck pain. 
Stay as active as you can; simple exercises and reducing mental stress can help. 
A combination of therapies, including chiropractic care, may be needed. 


First, trying to identify the “cause” of your neck pain is often tricky and sometimes impossible to trace.  Don’t worry, that’s “normal” as most patients cannot trace it to one specific cause because it’s multifactorial or, caused by more than one event, often over a period of time.

Second, staying active and performing exercises can greatly help to reduce and sometimes prevent neck pain.  One particular exercise that can be done multiple times per day and even in public places, as it’s not too conspicuous, is called chin tucks. Let’s try it together!  While sitting, look straight ahead and tuck your chin towards your chest or, glide your head backwards.  Hold the tucked position until you feel fatigue, which usually takes 5-15 seconds, and then slowly release the head poking your chin forwards in the opposite direction. Looking at this from the side, it sort of looks like a chicken when they walk!

 Repeat this exercise and emphasize the slow release, as if you’re in “slow motion,” gliding forwards and backwards holding the endpoints for 5-15 seconds per repetition.  Start with 5 reps and over time, gradually increase the reps to 10 and repeat this several times each day.  As a postural retraining process, when you’re sitting in your car, at your desk, watching TV, or in meetings, partially tuck in your chin so that the weight of your head (which is approximately 15 pounds) is centered back over your upper back and not poking forwards.  This will GREATLY reduce the amount of muscle tension that commonly builds up during the day due to the increased muscle activity that is required to hold the weight of the head when it’s too far forward and away from the center of the body.  Constantly remind yourself by maintaining a partial “chin tuck” during the day and perform the gliding exercises periodically, at least 3 times a day.  Be patient as it takes about 3 months for this “new” posture to become automatic and your new “normal” habit.

If you, a family member or a friend require care, we sincerely appreciate the trust and confidence shown by choosing our service.  We are proud that chiropractic care has consistently scored the highest level of satisfaction when compared to other forms of health care provision and we look forward in serving you and your family presently and in the future.

YOU MAY BE A CANDIDATE FOR CHIROPRACTIC CARE FOR NECK PAIN!  

FOR A FREE NO-OBLIGATION CONSULTATION CALL 732-984-9597.

Health Update: Carpal Tunnel

Do I Have to Have Surgery For Carpal Tunnel Syndrome?

“For the last few months, I’ve been waking up at night with numbness and tingling in my hand.  Lately, I’ve been waking up more often, 3-4 times a night and I’m having a hard time falling back to sleep.  When I drive, my hands fall asleep within a few minutes and I have to shake my hand and fingers to wake them up. This has gotten to the point where I have to do something but I really don’t want surgery.  What are my non-surgical options?”

CTS or, carpal tunnel syndrome is a condition where a nerve (called the median nerve) that travels down from the neck into the arm and through the wrist becomes pinched and inflamed.  Common symptoms include numbness, tingling, dexterity problems (such as difficulty buttoning shirts), and opening jars due to weakness in grip and pinch strength. Sleep interruptions and loss of many daily activities, including work, occur because of CTS.

There are many non-surgical approaches to the treatment of CTS that should be utilized before surgery is considered, according to the American Academy of Neurology.  In one study, 40% of neurologist polled recommended non-surgical care due to the potential side effects of surgery, some of which being severe, resulting in lengthy work loss post-surgically.  A partial list of non-surgical care options include:

1. Rest – Giving the inflamed CTS time to heal is therapeutic but not always an option.

2. Activity/job modifications – Avoiding certain activities or modifying them by taking breaks during the work day, slowing down the pace of the job, altering the position of the job task, such as propping up a part so that the wrists do not have to bend to the extremes,  or when necessary, complete avoidance of the job task.

3. Wrist Splint – This is a brace that maintains the wrist in a neutral position so it cannot easily bend.  When the wrist flexes or extends, the pressure inside the carpal tunnel (on the palm side of the wrist) increases significantly, placing additional pressure on the already pinched median nerve. Wrist splints are especially useful at night.

4. Nerve Gliding Exercises – These are exercises that stretch the wrist joint and muscle tendons (as well as the median nerve inside the carpal tunnel), with the objective of breaking adhesions that limit the normal glide or movement of the nerve in the forearm and wrist.

5. Manual therapy techniques – These include manipulation of the arm including the forearm, wrist, and hand and sometimes the neck and shoulder, when needed.  The objective is to improve the range of motion of the joints and soft tissues that may be participating in the process of median nerve pinching.

6. Anti-inflammatory medication / nutrients – Medications include aspirin, ibuprofen, naproxen and similar prescription drugs.  Nutritional options including herbs (such as ginger, turmeric, boswellia), digestive enzymes, and Vitamin B6 may also help.  Ice is also anti-inflammatory and direct, on-the-skin ice massage is quite effective.

Chiropractic is a perfect choice when considering a health care provider for the treatment of CTS as many of the above non-surgical techniques are utilized by our office.  We realize that you have a choice in who you are considering for your health care provision and we sincerely appreciate your trust in choosing our service for those needs.  If you, a friend or family member require care for CTS, we would be honored to render our services.

 YOU MAY BE A CANDIDATE FOR CHIROPRACTIC CARE FOR CARPAL TUNNEL SYNDROME!  FOR A FREE NO-OBLIGATION CONSULTATION 732-984-9597

Health Update: Whiplash

Whiplash – What Can I Do To Help?

Whiplash occurs when the neck is suddenly and forcefully jerked, and is typically associated with car crashes.  The speed at which the neck is forced upon impact is faster than we can contract our muscles in attempt to stop the forceful movement.  This results in muscle, tendon, and/or ligament over-stretching, even tearing.  Symptoms include stiff and painful neck movements, weakness or, the head “feels heavy” making it challenging to “hold up” as well as headache, and sometimes dizziness, ear noises, TMJ or jaw pain, and “mental fog.” What should be done if a whiplash injury occurs?

The amount or degree of damage to the soft tissues – that is, the muscles, tendons, ligaments, and disks of the neck -- will be the deciding factors as to how much rest vs. activity should be initially performed.  If there are no fractures, dislocations or other injuries resulting in an unstable cervical spine (neck), studies have shown rest and a soft collar is actually harmful when compared to early return to activity and exercises.  Chiropractic treatment, which essentially exercises the joints of the neck, has been shown to speed recovery when performed sooner rather than later after a whiplash injury.

A handy way to classify the injury includes four categories: 

1) Pain with no significant abnormal clinical findings
2) Pain with mild clinical findings and range of motion loss
3) Pain with neurological injury (resulting in radiating arm pain)
4) Pain associated with fracture and/or dislocation

Those suffering with category 1 or 2 injuries should minimize rest, collar use, proceed with life’s activities and not be afraid to do desired activities.  More aggressive exercise and, utilizing chiropractic adjustments as soon as possible is very effective in the first two categories of injury.  Category 4 (fractures and dislocations) injuries require the use of a rigid collar usually for 4-6 weeks as rest/protection is imperative. Category 3 demands careful monitoring by your chiropractor as neurological problems like arm pain and numbness, muscle strength weakness, must be watched during the healing process.  The use of ice is helpful with all four categories of injury and exercise training is important and can be started sooner in the first two categories of injury.

What can you do if you sustain a whiplash injury?  The first order of self-help is the use of ice.  This is a much better choice over the use of heat as ice reduces swelling and pain while heat can increase swelling because it brings in more blood flow into an already swollen area.  The heat may feel good during its use but most patients report the pain either returns shortly thereafter or feels worse.  Ice and heat can be alternated but ice should be emphasized by using ice for 10 minutes, heat 5 minutes, and repeat the ice / heat / ice approach starting and ending with ice. One session usually equals 40 minutes (ice/heat/ice/heat/ice for 10+5+10+5+10, respectively, = 40 min.), and several sessions can be repeated each day.  The old adage of “ice for 24 hours followed by heat” does NOT apply here as ice or “contrast therapy” of ice/heat/ice/heat/ice can be performed for as long as there is pain or, for several weeks or longer.

The good news is that you will never hurt yourself by using ice but, you can make it hurt worse by using heat too soon so, when in doubt, use ice!  The next, very important, recommendation is to utilize exercises to stretch and strengthen the neck and upper back region. The “general rule” of exercise is slow repetitions staying within “reasonable” boundaries of pain.  That is, a good, stretch type of pain is encouraged while avoiding sharp pain.  We have discussed several very practical neck stretches and strengthening exercises previously and we will again address this in the future. Posture correction of chin tucks, keeping your head back over your shoulders is very helpful as well. We realize that you have a choice in where you choose for your healthcare services.  If you, a friend or family member requires care for whiplash, chiropractic care is a logical first choice and we would be honored to offer our services to you.

FOR A FREE NO-OBLIGATION CONSULTATION CALL 
732-984-9597 OR VISIT US AT ADVANCED-WELLNESS.NET