Why I Wear Vibram Five Fingers

A few months ago I started wearing Vibram Five Finger shoes after reading the book “Born to Run” by Christopher McDougall.

I’ve been an advocate of barefoot training for almost 8 years now and I have been working out in stocking feet or barefoot most of that time.  I started doing it in order to overcome metatarsal fractures to my right foot.

All of the experts told me I needed arch supports, but when I wore them, my feet hurt worse.  In fact, I broke the fifth metatarsal again while in my arch supported shoes.

Then I started working out barefoot and it was the only time my feet didn’t hurt.  In my office, I would wear a dress shoe that I had custom tailored to have no arch support.  It worked better than “off the rack” shoes, but I still had some pain in my feet and in my back after a long day of treating people.

In treating my patients, I and several doctors from around the country, have noticed that people who wear arch supports have bad posture.  This is contrary to what the experts tell you when you buy them.  We have suggested that our patients wear flat shoes with no arches and the results have been excellent.

A few months ago, I bought the Vibram Five Fingers and to break them in, I wore them to the office.  They looked funny with my white coat and tie, but my patients got a kick out of them.  At the end of the day, I was less tired and much less sore.  So I decided to make them a part of my daily wardrobe.  I love them.

It is not a totally easy transition.  I did notice that if I have to maintain good posture or my feet will start to hurt when I walk.  If I stand tall…no problems.

I ran two miles in them the other day and I feel really good.  I’m looking forward to doing some outdoor running this summer when the weather is nicer.

To find out more about how I treat patients with foot problems, log on to www.stopyourfootpain.com

What Kind of Shoes Should I Wear?

To answer this question properly, I’ll start by telling you what you shouldn’t wear.  The answer is probably going to knock you over.  Are you ready ?!

You should not wear shoes with arch supports. I’ll say it again, you should not wear shoes with arch supports.

I’ve been studying this issue for the last seven years.  I can tell you without a doubt that people who wear arch supports have the worst spines.  I’ve seen it over and over again.  The more expensive and exotic the support, the worse the problems are in the spine.  Especially, if the patient has been told to wear the supports every waking moment.

You see, arch supports rob the feet of their ability to compensate for uneven surfaces.  Instead of the feet doing the compensating, the knees, hips and spine do it.  The spine gets extra wear and tear, and you see many extra problems.

This flies in the face of everything that is currently being taught in chiropractic, orthopedics and podiatry.  And, you might think I’m crazy, but a recent study agrees with me.

In 2008, a research paper published in the British Journal of Sports medicine did a comprehensive review of over 35 years of research on footwear.  They concluded that there is not one published study that shows that shoes with arch supports prevent injury.  The author even contacted the major shoes companies and asked for their research and the companies wouldn’t respond.

Arch supports are one of those things doctors have dreamed up that works good on paper, but doesn’t work in the real world.

What should you wear ? If you are walking or running, you should wear flat shoes.  If you are doing a lot of standing, wear shoes with a small heel.  The heel will help you stand up straighter.  A lot of women’s shoes have about an 1 ½ inch heal and this is perfect for someone who stands in one place a lot.

Change your shoes often and walk barefoot whenever possible.  Barefoot walking will help you strengthen your feet.  If you’ve been in arch supports a long time, you will have to do this gradually because your feet are probably very weak.

For more information on how I treat foot pain, log on to www.stopyourfootpain.com.

How Do I Know When My Mattress Is Going Bad?

There are a few ways to know if your mattress is going bad.

First, if it is more than ten years old, stick a fork in it, its done.  Its shot, its gone.  I don’t care what its was made out of, it won’t last ten years.

Second, if its between five and ten years old, it is suspect.  It might still be good, but you need to evaluate it a little closer.  Does it look like its sagging ?  Are there pits in it ?  Do you feel pain in the morning ?  If so, something is wrong with the mattress.

Sometimes you can flip it, sometimes you can put a board between the mattress and box-spring, you can even try switching sides with your partner.  But, these are stopgap measures that will get you by until you can get a better mattress.

What kind of mattress should you get ?

The firmer the better.  As firm as you can. This flies in the face of every mattress salesman in the country, but my clinical experience, the clinical experience of other doctors and the research shows that a firm surface is best.

Most of the stuff on the market today is way too soft.  The exotic foams they use make it like sleeping on a bag of marshmallows.  Not good for the spine.

For more information on pillows, mattresses and spinal health log on to my web-site www.painfree-greatposture.com.

For more information on back pain, log on to www.newbackpainreliefinfo.com.

Spondylolisthesis – What Is That?

Anna was competing in a gymnastics tournament last year and during one of her floor routines, noticed a sharp pain in her low back after performing a series of back hand springs. She said she landed crooked on the last of four back hand springs which resulted in immediate pain in the middle of the low back at the beltline.  She has had pain in the low back before and initially, didn’t think this was any different from past episodes but when the pain didn’t improve after a week, she asked her parents if she could see their chiropractor for an adjustment.  Her chiropractor took her history and was alerted by the mechanism of injury – the rapid onset of pain after bending backwards and landing crooked during her routine.  The low back was carefully examined and during the range of motion testing, Anna’s backward bending test was very painful and limited in motion.  When bending backwards at an angle with pressure applied in the low back, sharp pain stopped the test immediately.  Her neurological tests were normal and she could bend over and touch her toes – in fact, that felt good.  Her chiropractor had a strong suspicion of what had happened and ordered an x-ray to see if the preliminary diagnosis was accurate.  The x-rays looked normal but with the history of extreme backward bending and immediate pain onset, a bone scan was ordered which was positive for a stress fracture in the back part of the vertebra.  Unfortunately, this meant no gymnastics for 3 months and the use of a low back brace was recommended.  The good news is that the back pain was gone within a month and follow-up x-rays 3 months later did not reveal a visible fracture line in the vertebra.  Anna was able to resume gymnastics and competed with success and no low back pain.

So, what is spondylolisthesis? As depicted in the side view low back x-ray (left), it is the sliding forward of one vertebra over another (see arrow). It occurs in about 7% of the population and up to 30-50% in cultures that carry their young on their back (like a back pack).  It is reported that most people who develop a spondylolisthesis acquire this between ages 6 and 16 due to a developmental weakness in that part of the spine, though more research is showing that the cause is due to trauma.  It can also gradually occur over time (called “degenerative”), usually not found before age 50-60, where no single event can be recalled by the patient. There is also a type called a pending spondylolisthesis where a fracture occurs without slippage.

The good news is that “spondylos” are mostly stable and do not require surgery.  In the more severe case, the nerves and/or spinal cord can get pinched, in which case surgery is necessary.  The symptoms would then include leg pain, weakness, and/or numbness with or without significant low back pain. Most cases however, can be successfully managed without surgery and do not compromise the nerves or cord.

Chiropractic has been found to be very successful in managing patients with spondylolisthesis as the pain generator is often above or below the slipped vertebra.  In fact, in one report, chiropractic was found to be more beneficial than medical care for this condition (Mierau D, et.al., J Manip Physiol Therap 1987;10:49-55).   For more information on back pain log onto, www.newbackpainreliefinfo.com

IF YOU HAVE A SPONDYLOLISTHESIS YOU MAY BE A CANDIDATE FOR CHIROPRACTIC CARE ! FOR A FREE NO-OBLIGATION CONSULTATION CALL 262-251-8306

Does Stretching Help Low Back Pain?

Like most health conditions, low back pain is a chronic problem. Patients with low back pain typically suffer off and on for years. Back pain seems to come on when we overexert or do something out of the ordinary, such as moving boxes or when returning to a sport we have not tried since our high school days.

Most patients will say that stretching seems to prevent problems and injuries from the activities of daily living. Both the weekend warrior and the daily athlete will attest to the benefits of stretching prior to the activity.

But stretching is typically not a good treatment plan when the pain comes on. Why is that? Why is something so effective for preventing a problem and completely useless as a cure. Some patients are lucky however. Through trial and error, they may find that the stretching actually causes their back pain to get better. But over the years its effectiveness diminishes. Some patients will say that their normal pre-activity stretches actually make the pain get much worse.

Stretching is designed to lengthen muscles and tendons. But back problems typically affect the ligaments and the discs. And the problem here is that the ligaments are stretched out, allowing the bones to creep into abnormal positions. So while stretching may help a tight muscle, its affect on ligaments can be detrimental.

Another factor to consider is that the delicate nerves of the lower spine cross the disk areas. With stretching, those nerves can lengthen and become even more irritated.

If you find that your normal stretches seem to have no effect on your pain or even make the pain worse, then that is a sign the ligaments have been damaged. Stretching will not help in this scenario and you will need to consult a chiropractic doctor who will perform an examination of the ligaments and discs.

The adjustments that chiropractors perform are designed to align the bones of the spine so that the ligaments do not remain stretched-out, producing pain. Over weeks, the bones begin to hold their normal position for longer periods of time and gradually the ligaments begin to shorten.

The doctor can also advise you on stretches that lengthen the muscles but do not cause further stretch to the already damaged ligaments of the lower spine.

YOU MAYBE A CANDIDATE FOR RELIEF.

Log on to www.newbackpainreliefinfo.com

Can Emotions Cause Low Back Pain?

This article discusses how anger and emotional expression may affect your back pain. For years many medical doctors thought back pain was more of an issue in the brain than the spine. Research has shown this to be the case in many who are disabled from work. But mechanical sprain injuries of the spine are also critical to body function and how much pain you may experience. You just cannot separate the brain from the body and expect to tackle a difficult problem like low back pain.

Researchers at Duke University looked at this complex problem by measuring the amount of emotional expression, anger, and back pain in patients. The studies included 61 persons with chronic low back pain. The results were quite interesting. Patients who reported greater conflict with regard to expressing emotions may be experiencing higher pain and anger.

Have you ever considered that how you express your emotions could affect how much the back hurts? Do you hold on to angry thoughts and feelings? Ignoring these issues does not make the problem go away. And covering-up your emotions with a cocktail of medications doesn’t seem like a good long-term solution, especially with the unhealthy side effects that can sometimes occur.

Of course there is a difference between “blowing up” at someone and expressing emotions appropriately. Have you tried opening up to someone? A friend, or counselor can help show how your emotions can be dealt with constructively. Some patients have severe emotional conflicts and may require psychological support. Others can become more “in tune” with the emotional side of life through simple awareness. Does your back flare up around emotional periods of your life? We can help with the mechanical stresses of the spine, but to maximize your potential you have to consider emotions and the brain. By integrating a mind-body approach to health, the complexity of back pain is addressed more fully. This may get you more engaged with life, more active, and with a healthy outgoing attitude.

Being in chronic pain is no fun, for us, as well as our friends and family. So if you think your emotions (or lack of emotions) may have something to do with your back pain, consult a competent health care provider who addresses the whole person. When patients can confront these issues in a calm and supportive environment, the need for medications if often reduced.

To find out more about how I treat low back pain and other low back related conditions like sciatica, spondylolisthesis and spinal stenosis log on to www.newbackpainreliefinfo.com.

What Can I Do to Prevent Low Back Pain?

One important concept in spine care is making the patient an active participant in their rehabilitation. It’s important to change our sedentary lifestyles so that we not only get well, but also do things that prevent problems from occurring in the first place. But first, it is important to understand how back injuries occur. When we bend and twist and pick up things, tremendous forces are placed on the disks and ligaments of the spine. It’s important for muscles to be coordinated and flexible so you have maximum strength to resist.

Hopefully you’ve begun an exercise program. One of the more neglected areas of daily spinal hygiene is stretching. By stretching the muscles that move the bones and joints, we make them more flexible. This can make you more resilient at resisting heavy or awkward loads.

The important thing is to do stretches correctly. In general you want to be warm when you stretch. If you’re not too warm, then proceed slowly, gradually bringing more circulation to the area. After a long walk is a good time to stretch. You can also do stretches throughout the day, even in your office chair. Simple hand and shoulder stretches can be done at the computer, and can help to release tension in the shoulders and wrists.

It’s helpful to hold the stretch for at least 40 seconds so that the muscles have a chance to respond and elongate, and do not bounce, or move in a quick or rapid way.

If you have a back or other joint injury, it’s important that certain stretches are avoided, because they can further increase the stretch on ligaments. For example, you may not be able to touch your toes right now, but there are better ways to gain this flexibility than through toe-touching stretches. This is because bending forward can also aggravate a lower back condition. Instead you can bring the leg up to stretch the back of the thigh by placing the foot on a chair or table (acting as ballet bar). By keeping the low back in good upright posture, the back of the thigh is stretched while also lowering the stress on the spinal disks.

Our office can assist you with creating an individualized daily stretching program that fits your lifestyle, and minimizes the risk of injury.  Paying attention to these simple preventive measures can be worth a pound of cure down the road.

YOU MAYBE A CANDIDATE FOR DRUG FREE RELIEF!

Log on to : www.newbackpainreliefinfo.com

Or www.painfree-greatposture.com

The Problem of a Low Back Problem

If you watch much television or have paid a visit recently to a family medical doctor for low back pain, the information you’re getting may be a flawed. For example, you’ve probably been told that back problems are not very serious and that the problem is quickly cured with simple treatments, such as going back to work or taking an aspirin. One commercial recently aired, shows a patient bent-over in a stuck position, who is apparently cured by taking two aspirin. These advertisements convey the message that back problems are trivial and that cures come in a bottle.

The reality is far different. Few studies show that taking pills does any good at all. More importantly, they tend to mask mechanical problems of the back that need mechanical types of treatments. Most back pains are problems of the spinal joints, either moving too little (fixation dysfunction), or too much (instability). These small problems grow bigger when you consider the spine is the lifeline of good posture. You really cannot do too much with a bad back. You may not be able to work, play, or even sit for longer than fifteen minutes. This can have far reaching consequences for everyday life and its enjoyment.

By treating these minor aches and pains as signals of something wrong that needs to be properly diagnosed and corrected, is the best way to manage this type of injury. When these problems are ignored or improperly treated, it’s only a matter of time before the minor sprain turns into a disk protrusion, and eventual degeneration or arthritis. With arthritis there will be substantial limits on the function of the low back. With lack of function comes reduced quality of life.

I am Dr Paul Kramer and I specialize in the mechanical treatment of these painful spinal conditions. My treatments involve spinal adjustments, which are designed to correct the misalignments of your low back vertebrae, and improve the range of motion of the individual spinal joints. When joints are functioning normally, then the nervous system will be less irritated. Your back muscles will become more relaxed and less painful if the joint is not irritated through improper position or excessive motion.

A comprehensive examination is the only way to determine if chiropractic treatment will be right for your particular spinal problem. I can also provide advice on how to minimize recurrences and prevent future flare-ups. By addressing problems when they’re small, future disability may be avoided.

YOU MAYBE A CANDIDATE FOR DRUG FREE RELIEF!

Log on to: www.newbackpainreliefinfo.com

Mattresses, Pillows and Back Pain

I am often asked, “what is the best kind of mattress for my back?” The answer may surprise you..

Contrary to what is currently being sold in every mattress store in the country, I suggest that you sleep on a firm mattress.  Pillow-tops, memory foam, Swedish foam, water-beds and gel- beds are all too soft.  Way too soft.

You see, your spine needs support at night. It needs a steady, firm surface so it can rest and your discs can get re-hydrated.  If the mattress is too soft, you will not relieve the pressure on the discs.  They will never recuperate at night, leaving you more prone to spinal degeneration.

People mistakenly believe that when they have sore spots or “pressure points” when they sleep, they need a softer mattress.  When in fact, what they need to do is change their pillow height.

If you sleep on your side, you need to have your head propped up slightly.  Most people have a pillow that is too low.  The low height causes you to get more pressure on your shoulders and you will inevitably toss and turn.  Slightly propping up the head will take pressure off your shoulders and make it possible for you to stay in one position all night.

If you sleep on your back, you need to be as flat as possible.  Just a few layers of a towel under your head is often all you need. If what is under your head is too big, you will feel like you need to put something under your knees to take pressure off your back.  Or, you will feel like you need a softer surface.  Don’t make these mistakes, use a firm surface with the correct pillow height.

If you wake up sore, stiff, dizzy or with a headache, something is wrong with your mattress or pillow.  Work with the pillow height first because it is easiest to change.  If that doesn’t work, look at your mattress.  Mattresses never last more than 10 years and if your mattress is over 5 years old, it is probably getting worn out.

I recommend one of three options for a new mattress.

1) Go to a mattress store and ask for the firmest mattress they have and don’t listen to what the salesman says about how “softer is better”.  Softer is more expensive, it feels good to lay on for a few minutes in the store, but in the long run, it is bad for your back.

2)  I recommend the Sleep Number Bed basic model.  (The one without memory foam.)  The foam makes these too soft.  The Sleep Number can be pumped up firmer than most mattresses, it costs the same and it has a 10 year warranty.  A sleep number above 80 with the correct pillow height works great.

3)  The Mercedes Benz of mattresses can be found on www.new-chiropractic-solutions.com.  They also sell an adjustable height pillow that is great for side sleepers.

Watch for a video on my web-site www.painfree-greatposture.com that will explain how to sleep.

For more information on how I treat back pain, sciatica, degenerative discs and spinal stenosis, log on to www.newbackpainreliefinfo.com and order a copy of my free information.

Medical vs. Chiropractic Treatment in Acute and Chronic Back Pain

Have you ever considered who is the best suited to treat back pain?  A study looking at this very question compared the effectiveness between medical and chiropractic intervention.  Over a 4-year time frame, 2780 patients were followed (initial, 2-week, 1, 3, 6, 12, 24, and 48 month intervals) with questionnaires.  Both acute (symptoms <7weeks) and chronic (symptoms >7weeks) low back pain (LBP) patients were treated using conventional approaches by both the MDs and the DCs.  Treatments from the chiropractors included spinal manipulation, physical therapy, an exercise plan, and self-care education.  Medical therapies included prescription drugs, an exercise plan, self-care advice and about 25% of the patients received physical therapy.

The study focused on present pain severity and functional capacity, measured by questionnaires that were mailed to the patients. It was reported that chiropractic was favored over medical treatment in the following areas:

♦ Pain relief in the first 12 months (more evident in the chronic patients)

♦ When LBP pain radiated below the knee (more evident in the chronic patients)

♦ Chronic LBP patients with no leg pain (during the first 3 months)

This study also found that early intervention reduced chronic pain.  While both medical and chiropractic treatment approaches helped, it’s quite clear from the information reported that chiropractic treatment approaches should be utilized first.  Not only because it is more effective, but also because it is safer and less costly.

To find out more about how I treat low back pain and other low back related conditions like sciatica, spondylolisthesis and spinal stenosis log on to www.newbackpainreliefinfo.com.