NOT SLEEPING ENOUGH!!!  OK. It's true. I don't sleep enough. I tell my patients in Spartanburg, SC everyday how important it is to get a good night's sleep in order for their bodies to recharge, heal, and rest, and then I don't go out and follow my own advice.  

Sure, some people really can function on a handful of hours of sleep per night, but those people are far and few between. Most people really do benefit the most from around 8 hours of sleep per night.  This time frame gives a body the ability to get through several sleep cycles which are critical for physical and mental health optimization.  When we don't get the required number of hours, we predispose ourselves to catching bugs, fatigue, lack of concentration, irritability, and injury.  It's really not worth it to miss this vital part of health in order to watch the latest CSI.  

Let's all do ourselves a couple favors: use our DVR's, sleep more.

OK. Today we take a break from "Dr Confessions" to help spread a little knowledge in relation to a post from a few days ago concerning Over-Use Injuries/Repetitive Motion Problems. 

 Whether you are in Spartanburg or anywhere in South Carolina, over-use and repetitive-motion problems can create havoc on your body. So what can you do to overcome them.  Here's a tip: Do the opposite motion. Stand the other way.  If your neck and shoulders are constantly out in front of your torso (i.e. working at a desk or factory workstation all day), then take some time and get your head and shoulders moving back towards your torso. 

How? 

One suggestion is the CHIN TUCK exercise.  Stand good and tall. Shoulders back.  Pull your chin back towards your neck (think Soldier) and hold the position for 5-10 seconds.  Repeat 3 times.

Next, do the "TOUCHDOWN" exercise.  Stand against a flat wall. Heels pushed back, head pushed back to wall.  Now, move your feet out from the wall about "one foot's" distance, keeping your knees slightly bent.  Then, practice deep breaths from the diaphragm (yesterdays post ringing in your ears?) pushing your lower back flat against the wall w/ breathing out and pulling your lower back away from the wall w/ breathing in.  Do this 10 times.  After you've mastered the breathing, bring both arms up to 90 degrees w/ your elbows bent (you should look like a football goal post w/ a head at this time).  When you exhale (breathe out), extend your arms up, keeping your shoulders and head flat against the wall (if you can, or at least as close as you can to the wall) until your arms are straight (like a referee giving the "Touchdown" signal).  With inhalation (breathing in) bring your arms back down to 90 degrees/elbows bent, remembering to arch your lower back slightly, pulling it away from the wall as you breathe in.  Do this "TOUCHDOWN" exercise for 10 slow, easy breaths. 

 Now, you have two great strengthening exercises for your neck, shoulders and lower back that will help combat most over-use issues facing Americans today. Do them everyday and feel better each day that you do them!

Isn't it the worst when you've been "made," when you've been "found out?"  It 's bad enough to have done or not done the action that you just got caught for, but getting caught seems to add a little more sting to the conscience.  Like Ralphie said in A Christmas Story, every 5th grade kid knows that it is much worse to get caught and face the consequences than to get away with the "crime."  However, the problem with today's "confession" is that it will eventually tell on me if I don't change my ways.

Confession #2: I have failed to remember to breathe deeply from my abdomen.  I know that this doesn't sound like a big deal, but, trust me, IT'S HUGE!  Going throughout the day, facing life's stresses and challenges can lead to lots of "shallow and rapid" breathing.  This is a good thing if you are running from a tiger, but it's bad if you are trying to simply live your regular, every day life.  Why is that?  Because rapid, shallow breathing leads to increased carbon dioxide levels and decreased oxygen levels in your blood stream.  This leads to muscles and joints being more stiff and tight, which can lead to pain and decreased function.  Not only that, but concentration ability is going to be severely diminished as one is in this "fight or flight" state. 

So, what does one do to fix this problem. Chill out. Actually, force yourself to chill out.  When you feel your heart rate increase and notice your breathing become quickened, decide to stop, slow-down and b.r.e.a.t.h.e. d.e.e.p.l.y. and s...l...o...w...l...y. Do this at least 10 times.  You will feel your shoulders relax, your back and neck  become less stiff and your mind come back into focus. This takes time to master, but be aware of your body and make every effort to have it functioning in a relaxed-state more than a stressed-state.  I'm doing this right now.  Hope you are, too.

I've been caught red-handed not doing some of the very things that I tell all my patients in Spartanburg to make sure that they do.  I'm guilty of not following my own advice. Over the next few posts, I'll make my confessions one at a time and remind myself to do what I know I need to do for the betterment of my health and myself, hopefully spurring you to do the same.

Today's confession: Too much repetitive work w/out a change in posture or w/out switching arms that I use.  Isn't that just a killer?  I know that it is for me.  As a chiropractor, I always stand on the same side of the table, leaning the same way...down and to the right, shoulders twisted and primarily using my left arm/shoulder for leverage with certain treatments.  Guess what? No wonder I (and YOU, if you do similar repetitive work) have shoulder pain , neck pain and stiffness, mid to lower back pain, and headaches.  Just like I tell Spartanburg golfers to take a few swings with their other hand each hole, I have got to follow my own advice and switch sides of the table in order to mirror image my primary, "comfortable" way of adjusting.  

What are your "repetitive vices?" Is it the way you work? Is it the way you sit and watch TV or read?  Is it the way you sit at the computer or sit texting?  Whatever it is, make sure that you "mirror image" those activities to work contralateral muscle groups so as to not overtax your spine and skeletal system to your detriment.

Tired of running to the drug store and buying cold remedies that knock you out and make you feel so drained?   Tired of waking groggy and "hung over" from the previous nights most recent elixir?  Then you may want to turn to the medicine cabinet that is "YOU." 

Did you know that your body has the ability to produce anti-inflammatory chemicals? It also has the ability to produce chemicals to make you feel "good." However, it also has the ability to produce chemicals to make you feel "bad" and to actually create inflammation.  So, how do you get it to do what you need it to do? 

One suggestion would be to get adjusted by a licensed chiropractor on a maintenance schedule of visits.  Just like you go to your dentist to have your teeth checked, go to your chiropractor to have you spine checked.  Postural abnormalities of the spine can lead to your body creating too many "feel bad" and "pro-flammatory" chemicals and not enough "feel good" and "anti-inflammatory" chemicals.  So, make sure that you have your spine in line and working fine. 

Another idea would be to follow the D.E.A.S. plan

1. DIET: Anti-inflammatory and full of fruits and vegetables 
2. EXERCISE: Get some. At least 30 min of walking / day
   
3. ATTITUDE: Maintain a POSITIVE one.  This helps increase "feel good" chemicals
4. SLEEP: At least 7-8 hrs / night.