Back pain can be an incredibly-frustrating symptom that inhibits our range of motion, plagues us with unpleasant discomfort, and keeps us up at night! What’s worse is that many – unwisely – forgo treatment, hoping it will just get better.

“Pain is hard enough to deal with in the light of day. But, pain at night robs you of your much needed sleep and can be downright exhausting,” comments
Frank. J. Falco, MD, who specializes in pain management and sleep problems in Newark, Del. “Plus, pain causes anxiety, which disrupts sleep even more.”

In addition to preventing a person from falling asleep, pain also results in difficulty staying asleep. Once pain keeps you awake one night, it is likely to do the same thing again and again. Pain-related insomnia gets worse over time.

Pain is the culprit for keeping many people up at night. According to the National Sleep Foundation, 2 out of 3 people with chronic pain have trouble sleeping. “Pain is a sensation you feel when nerves are stimulated to an intense degree,” says Tracey Marks, MD, an Atlanta-based psychiatrist. Marks is author of Master Your Sleep: Proven Methods Simplified. “This stimulation activates the brain, which keeps you awake.”

You need a certain amount of each stage of sleep to feel rested and for proper memory,” Marks says. These stages include light sleep, deep sleep, and REM (rapid eye movement) sleep. We normally go through four to six cycles of these stages per night. But if pain wakes you up, you spend too much time in light sleep,” she explains. This reduced sleep, in particular a shortened REM, may increase sensitivity to pain.

The medical director of adult sleep services, Reena Mehra, MD, of University Hospitals Case Medical Center in Cleveland agrees that joint and muscle pain usually results in problems staying asleep (called sleep maintenance insomnia) rather than falling asleep (called sleep onset insomnia). “This sleep deprivation makes you more sensitive to pain.”

The reasons why sleep deprivation makes you more sensitive to pain aren’t known for sure. “Some research studies show that sleep deprivation causes increased production of inflammatory chemicals in the body called cytokines,” Marks says.

Pain medications interrupt sleep. Unfortunately, some of the medications prescribed for pain, such as codeine and morphine, can cause insomnia. These opioid pain medications can cause apnea, brief pauses in breathing, during sleep. “Therefore, people who take these kinds of medications for chronic pain are at a higher risk for sleep problems,” Falco says.

Treat Naturally and Get Much Needed Sleep

Treat your pain naturally and start catching up on your much needed sleep. Forgoing treatment for back pain, shoulder pain, sciatic pain, etc. can leave you open to many health risks since your body is being compromised.

Dr. Richard Matuszczak of East Longmeadow Chiropractic has over 23 years of experience helping relieve the pain of many in the East Longmeadow- Longmeadow area. Call (413) 525-0225 to schedule your visit. Relieve the pain and catch up on much needed sleep!

Athletes, dancers, celebrities, corporate CEO’s, white collar professionals, blue collar professionals, stay at home parents, retired folk, students…they are all using chiropractic in their health regimine today. There is a chiro resurgence to get “straightened” and be the best that we can be naturally.

The paparazzi snapped Leonardo DiCaprio leaving a chiropractic office in New Orleans. Kim Kardashian tweeted, “Chiropractors really are life savers.. I’m obsessed!” Jessica Alba is reportedly a fan.

Athletes, musicians, dancers, and actors all learn posture and positioning as a foundation for excellence. When your joints are aligned, your muscles can fire in their strongest position and your body moves with least resistance.

You can avoid neck and back pain with proper positioning. Your best ergonomic position is where you are facing your task without having to twist, bend, or rotate your joints in an uncomfortable way.

Be aware of your posture. Good posture prevents neck and back pain. An aligned spine will have less pain. Shoulder pain is also reduced when shoulders are in alignment, so you have less risk of rotator cuff issues. Proper head positioning — directly over the body and not too far forward or tilted to one side — prevents headaches.

Be aware of your positioning as you sleep. Having too much pillow height can cause you to twist. A low pillow with more cushion under the neck and less under the head will keep the neck straight and eliminate pain. Your head should be straight over the body, not pitched too far forward. Also, if you place a pillow between your legs, it will prevent your spine and pelvis from twisting.

Exercise, proper diet, and keeping your spine aligned will help you feel your best. Be aware of your posture and positioning during your daily tasks. Make an appointment to get straightened out and feel the pressure release. Chiropractic practices can transform your life, wiping away pain, and building the foundation for true health.

Chiropractic treatments will keep your spine in line and will increase your flexibility and improve your overall health. Contact Dr. Richard Matuszczak at East Longmeadow Chiropractic for a consultation. Call today (413) 525-0225.

Knee-to-chest stretch

Lie on your back with your knees bent and your feet flat on the floor (A). Using both hands, pull up one knee and press it to your chest (B). Hold for 15 to 30 seconds. Return to the starting position (A) and repeat with the opposite leg (C). Return to the starting position and then repeat with both legs at the same time (D). Repeat each stretch two to three times — preferably once in the morning and once at night.

Lower back rotational stretch

Lie on your back with your knees bent and your feet flat on the floor (A). Keeping your shoulders firmly on the floor, roll your bent knees to one side (B). Hold for five to 10 seconds. Return to the starting position (C). Repeat on the opposite side (D). Repeat each stretch two to three times — preferably once in the morning and once at night.

Lower back flexibility exercise

Lie on your back with your knees bent and your feet flat on the floor (A). Arch your back so that your pubic bone feels like it’s pointing toward your feet (B). Hold for five seconds, then relax. Flatten your back, pulling your bellybutton toward the floor — so that your pubic bone feels like it’s pointing toward your head (C). Hold for five seconds, then relax. Repeat. Start with five repetitions each day and gradually work up to 30.

Bridge exercise

Lie on your back with your knees bent and your feet flat on the floor (A). Keeping your shoulders and head relaxed on the floor, tighten your abdominal and gluteal muscles. Then raise your hips to form a straight line from your knees to your shoulders (B). Try to hold the position long enough to complete three deep breaths. Return to the starting position (C). Repeat. Start with five repetitions each day and gradually work up to 30.

Cat stretch

Position yourself on your hands and knees (A). Slowly let your back and abdomen sag toward the floor (B). Then slowly arch your back, as if you’re pulling your abdomen up toward the ceiling (C). Return to the starting position (A). Repeat three to five times, twice a day.

Seated lower back rotational stretch

Sit on an armless chair or a stool. Cross your right leg over your left leg. Bracing your left elbow against the outside of your right knee, twist and stretch to the side (A). Hold for 10 seconds. Repeat on the opposite side (B). Repeat this stretch three to five times on each side, twice a day.

Shoulder blade squeeze

Sit on an armless chair or a stool (A). Keeping your chin tucked in and your chest high, pull your shoulder blades together (B). Hold for five seconds, then relax. Repeat three to five times, twice a day.

Major league baseball season is around the corner. Baseball can seem like a gentlemanly sport when compared to football and hockey, but the incidence of injury can be quite high. Many MLB teams have a team chiropractor where regular chiropractic care provides baseball players with proper spinal function and balance to reduce the risk of spine-related injuries, enhance recovery time, and improve overall performance.

With chiropractic care, players report that they feel better and have better endurance. Their body mechanics are significantly improved, enabling better pitching, hitting, and throwing. The team chiropractor for the San Francisco Giants was on the mound celebrating with the team during their 2010 World Series victory as it was said that chiropractic care was very much part of their success that year.

Golfers use chiropractic to maintain a strong foundation in the body. The pelvis is where most of the power is created. The lower body and pelvis create torque during the swing, while the upper body acts like a whip. Without that strong foundation on the bottom half and flexibility on the top, the golfer’s swing will suffer.

A chiropractic adjustment can re-align the lower back and improve the muscle action of the lower body. The combination of chiropractic treatment and core stability training can improve a golfer’s game considerably. Tiger Woods has said,” I’ve been going to chiropractors for as long as I can remember. It’s as important to my training as practicing my swing.”

Michael Jordan, six time NBA Champion, six time Final MVP, and five time NBA MVP, has said of chiropractic, “I didn’t know how much I could improve until I started seeing a chiropractor. Since I’ve been in chiropractic, I’ve improved by leaps and bounds, both mentally and physically.”

Chiropractic care can give an athlete a competitive advantage in whatever sport they participate in. It helps to enhance endurance levels, assist in the recovery from many structural injuries, and achieve overall peak performance. By including chiropractic into an athlete’s regular health practices, one is able to maximize training and optimize functional balance and skill.

Many avoidable injuries sideline professional athletes. Many athletes continue to compete at less than peak efficiency, simply because their structural system is not in balance. Coaches and their athletes are realizing that pain killing drugs, muscle relaxers, and cortisone injections are not the answer to injury. Medications merely cover up the symptoms and may make the injury more serious or interfere with the healing process

The key to a successful team and an individual athlete is injury prevention. This is true for the professional or amateur. Keep your spine in line and your nervous system in balance. Dr. Matuszczak of East Longmeadow Chiropractic has over 23 years of experience. Call today at (413) 525-0225 to schedule your appointment. Play the game of your life by being the best that you can be!

Chronic Pain

Injuries to the neck caused by a sudden movement of the head can result in extremely uncomfortable chronic pain if left untreated. In addition to neck pain, patients who suffer whiplash often complain of severe headaches that, as with tension headaches, are often felt behind the eyes. There is also the risk of chronic shoulder pain as the result of an untreated whiplash injury. If you have experienced whiplash and want to avoid the discomfort of chronic body aches and pains, then visit your chiropractor as soon as possible.

Serious Neck Injury

Because neck and spine injuries tend to increase in severity the longer they go untreated, a whiplash injury can lead to extremely serious and painful neck injuries such as spinal degeneration, nerve compression, and slipped discs. Unfortunately, these symptoms can take years to develop, during which time they become increasingly difficult to treat. To avoid developing a serious neck and spine injury, visit your chiropractor right away following a whiplash injury.

Facts about Whiplash Injuries (Sprains/Strains of the Neck):

Tips to Prevent Back Pain

• Maintain a healthy diet and weight.
• Remain active—under the supervision of your doctor of chiropractic.
• Avoid prolonged inactivity or bed rest.
• Warm up or stretch before exercising or other physical activities, such as gardening.
• Maintain proper posture.
• Wear comfortable, low-heeled shoes.
• Sleep on a mattress of medium firmness to minimize any curve in your spine.
• Lift with your knees, keep the object close to your body, and do not twist when lifting.
• Quit smoking. Smoking impairs blood flow, resulting in oxygen and nutrient deprivation to spinal tissues.
• Work with your doctor of chiropractic to ensure that your computer workstation is ergonomically correct.

Back Pain Facts

• 31 million Americans experience low-back pain at any given time.
• One-half of all working Americans admit to having back pain symptoms each year.
• Back pain is one of the most common reasons for missed work. In fact, back pain is the second most common reason for visits to the doctor’s office, outnumbered only by upper-respiratory infections.
• Most cases of back pain are mechanical or non-organic—meaning they are not caused by serious conditions, such as inflammatory arthritis, infection, fracture or cancer.
• Experts estimate that as many as 80% of the population will experience a back problem at some time in our lives.

Back Pain Treatment

An extensive study of all currently available care for low back problems by the Agency for Health Care Policy and Research—a federal government research organization—recommends that low back pain sufferers choose the most conservative care first. And it recommended spinal manipulation as the only safe and effective, drugless form of initial professional treatment for acute low back problems in adults.

Adjust your attitude and daily routine, and you will see a world of difference in your overall wellness. Research shows that coping skills and the ways that people deal with stress can be huge factors in whether or not someone is well. You can boost your attitude in a variety of ways: enjoying nature, looking for humor in life’s mishaps, listening to relaxing music, and creating a support system of people who you can turn to in times of trouble or stress.

Start moving and adding more motion to your life. Increase daily movements to include a walk. Simply taking a 30 minute walk each day is a great way to recoup the steps that are missing from your day. Experts generally agree that to be considered “active,” adults should take about 10,000 steps each day. Wearing a pedometer is an easy way to track your progress.

Be aware of the foods that you are putting into your body. Eating more raw or organically grown foods, drinking more water, and consuming 25 to 30 grams of fiber per day, can positively impact your health and help prevent a variety of adverse health issues in the future. Wellness can add potential to people’s lives. Whether that potential is the ability to avoid cholesterol problems, quit smoking, or exercise more — it’s all individual to each person. Wellness is about skills that will help you flourish in life.

If you’re interested in health and wellness, a good place to begin is by talking about it with a doctor of chiropractic. A chiropractor will screen you for diseases and talk about your lifestyle and behaviors that may put you at risk for injury or illness. A chiropractor’s approach is drug-free; instead of writing a prescription, a DC offers spinal adjustments, rehabilitative exercises, nutritional counseling and lifestyle modifications to move patients toward optimum function and wellness.

As the day after Thanksgiving – one of the biggest shopping days of the year – approaches, the American Chiropractic Association (ACA) in partnership with the Massachusetts Chiropractic Society urge you to treat holiday shopping as an athletic event to ward off the stress and strain that often accompanies this otherwise joyous season.

Before you race out at 6 a.m. to that great department store sale, the associations offer the following check list to help you avoid back, neck and other musculoskeletal pain:

1.Drink water frequently throughout the day to keep your muscles and body hydrated.

2.Stretch before and after a long day of shopping. When you are under stress, your muscles are less flexible than usual.

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

4.Make sure the clothing you wear is as comfortable as possible. You may be going from a cold environment (outdoors) to a warm environment (indoors), so wear layers.

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

6.Plan frequent breaks into your shopping day – at least once every 45 minutes for most people. Those with less stamina may need to take a break every 20-30 minutes.

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

Skip the coffee break. Coffee contains caffeine, which dehydrates you and adds even more stress to your body.

7.If possible, obtain a locker – and drop your packages there during your breaks. Don’t carry around more than is absolutely necessary at one time.
If your mall or shopping center doesn’t offer lockers, plan frequent trips to your car.

8.Once You’re Home and Wrapping Your Gifts…

Since there is no “ideal” position for wrapping gifts, the most important thing to remember is to take breaks often. Get up and stretch, or go make some hot apple cider.

Do not wrap packages while sitting on a hard floor. This can wreak havoc on your posture.

Always stretch before and after you wrap gifts. Stretch the opposites; 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, apply an ice pack 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. In addition, plan a visit to a chiropractor, who can help alleviate your pain naturally.

The office of Dr. Richard Matuszczak at East Longmeadow Chiropractic is available for consultations. Call (413) 525-0225 and schedule to visit us at 313 Maple Street, East Longmeadow, MA 01028.

by The American Chiropractic Association

Recent government reports indicate that most Medicare HMOs do not provide chiropractic services. That is Illegal. Before signing up with a Medicare HMO or a Medicare+Choice plan, be sure to ask the following:

Does the HMO or plan actually use chiropractors to deliver these services? Many plans claim to have chiropractic services “available” but actually never or rarely provide them-or claim to provide them through the services of non-chiropractors.

Does the HMO (or its panel or staff) actually employ any chiropractors? If so, are they permitted to refer plan members for chiropractic care? Government studies indicate that most Medicare HMOs do not employ chiropractors or have them on staff, and that non-chiropractors make decisions concerning the appropriateness of referral for chiropractic care.

What are the actual HMO or plan statistics concerning the numbers of participants receiving chiropractic care from chiropractors? What is the average length of treatment? Many conditions require chiropractic treatment over a length of time–one or a few allowed services may have no or minimal effect. And, of course, to have any effect at all, chiropractic care must be provided by a chiropractor.

Remember, Medicare Part B beneficiaries already have the right to receive chiropractic care as provided by a chiropractor. That right should not be surrendered merely by walking through an HMO door. Consider the preceding material carefully before signing on for any Medicare+Choice HMO plans.

The office of Dr. Richard Matuszczak at East Longmeadow Chiropractic is available for consultations. Call (413) 525-0225 and schedule to visit us at 313 Maple Street, East Longmeadow, MA 01028.

The number of people living longer is increasing dramatically. An estimated 4.2 million U.S. residents now fall into the age group of the “oldest old”—85 years and older—with more than 40,000 having reached the age of 100. In fact, centenarians (those 100 and older) are the fastest-growing subpopulation of the elderly, and by 2050, according to census projections, 1 million Americans will celebrate their 100th birthdays.

At the same time, a growing body of evidence suggests that good genes are only a small part of the longevity puzzle. In fact, researchers now believe that chronic illness is not an inevitable consequence of aging, but it results more often from lifestyle choices that we’re perfectly free to reject.

So what are centenarians’ secrets to healthy old age?
Experts recommend the following:

Embrace a Positive Attitude
Centenarians tend be very optimistic and always hope for the best. According to research, having a positive attitude is key to the ability to live longer and can lead to a healthier, higher quality of life. Researchers speculate that positive emotions may directly affect overall health, perhaps through direct mechanisms, such as immune function, or indirectly, for example, by strengthening social support networks.

Stimulate Your Mind
Research shows the more educated we are, the longer we live. And the benefits of education are even more pronounced when learning continues throughout our lives. Most centenarians take advantage of opportunities and possibilities that have not been available to them earlier in their lives, such as second careers, volunteer activities, musical instruction, writing, various classes in areas of interest or travel. In addition, you may want to consider mentally challenging activities such as crossword puzzles or learning a new language.

Limit Stress and Stay Connected
Protect your mental and physical health by managing your stress at work and at home. Humor, meditation, exercise and optimism are good ways to naturally reduce stress and relieve tension. Stay in touch with family and friends. Those who maintain a close network of social support do best. Social contacts may encourage us to take better care of ourselves—by cutting down on smoking and drinking, for example, or seeking medical treatment earlier for symptoms that may indicate serious problems. Friends may also help us get through difficult times by offering coping mechanisms and having a positive effect on mood and self-esteem.

Take Advantage of Your Genes
Good health practices will help you make up for at least some of the genetic difference between you and centenarians. Essentially, you can compensate for bad genes by healthy living—or ruin perfectly good genes with poor habits. Smoking and excessive alcohol intake, for example, increase the risk of many chronic diseases. As you age, be sure to get regular health screenings.

Support Your Body with Exercise
Find fun ways to stay in shape, such as dancing, gardening, swimming, walking or jogging. Include strength training, as directed by a personal trainer or health care provider, to maintain muscle mass. Increased muscle tissue burns fat more efficiently, reduces your heart disease risk, and lessens your chance of a broken hip from falling. For adults, a minimum of 30 minutes of moderate physical activity on most days of the week is recommended.

Make Healthy Diet Choices
What you eat and drink—and what you don’t eat and drink—can make a big difference to your health. To prevent weight gain and maintain good health, pay special attention to eating efficiently. Choose foods that maximize nutritional value and minimize calories. Overly processed foods often contain more calories and fewer nutrients. Choose, instead, whole, natural foods like fruits and vegetables, whole grains, good (unsaturated) fats, nuts, legumes and healthy sources of protein (white meat, fish and eggs).

Choose a Good Health Care Provider
Even if you are healthy and make good preventative choices, it is essential to have access to a good, trustworthy health care provider.

A health care provider should:

• Know and support all forms of healing and various approaches to health care to present patients with the most effective, safest preventative or treatment options available.

• Emphasize prevention and whole-person wellness.

• Teach healthy living practices.

• Involve patients in decisions regarding their care—except for acute, potentially life-threatening emergencies.

• Encourage patients to be responsible for their health.

Chiropractic Care Can Help
Talk to your doctor of chiropractic about other ways to improve your quality of life. Doctors of chiropractic are trained and licensed to examine and treat the entire body with specific emphasis on the nervous and musculoskeletal systems, wellness and prevention.

Life Expectancy Calculator
To learn more about how you can change your lifestyle for the better, visit www.livingto100.com. The “Living to 100 Life Expectancy Calculator” was designed to translate what researchers have learned from studies of centenarians into a practical tool to estimate a person’s longevity potential. This tool will tell you your approximate life expectancy, and it will give you the opportunity to go back and change your answers to see how changes in your behavior might affect your life
expectancy.

Sources:
1.www.healthandage.com/html/min/new_england/inde
x.htm.
2. Sweere J. Golden Rules for Vibrant Health in Body,
Mind, and Spirit. Basic Health Publications (August 1,
2004).

The office of Dr. Richard Matuszczak at East Longmeadow Chiropractic is available for consultations. Call (413) 525-0225 and schedule to visit us at 313 Maple Street, East Longmeadow, MA 01028.