Urban Chiropractic

Spinal Decompression without a Machine

Spinal decompression can be achieved without the use of a machine through various exercises and stretches that aim to elongate the spine and create space between the vertebrae. Here are a few exercises that you can try:

Knee-to-Chest Stretch: Lie on your back and bring your knees towards your chest, holding them with your hands. Hold this position for 30 seconds, then release.

Cat-Cow Stretch: Begin on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back towards the ceiling, and then exhale and round your spine towards the floor.

Cobra Stretch: Lie face down on the ground with your hands under your shoulders. Push up with your hands to lift your chest off the ground, arching your back.

Child’s Pose: Kneel on the ground with your toes touching and your knees slightly apart. Lean forward and stretch your arms out in front of you, resting your forehead on the ground.

Standing Forward Bend: Stand with your feet hip-distance apart, hinge forward at the hips, and reach for the ground. Bend your knees slightly if needed.

It’s important to consult with your healthcare provider before attempting any new exercise regimen, especially if you have a history of back problems.

Chiropractic Active Release Techniques for Common Conditions

Active Release Techniques (ART) are a widely used and effective treatment method within the chiropractic profession. Developed by Dr. Michael Leahy in 1988, ART is a soft tissue management system that combines manual therapy with patient-specific movements to diagnose and treat soft tissue injuries. This article will explore the various ART techniques employed by chiropractors and the conditions they commonly address with these methods.

What is Active Release Technique?

ART is a hands-on, movement-based therapy that focuses on the manipulation of soft tissues, such as muscles, ligaments, tendons, and fascia. The technique involves applying direct pressure to the affected area while guiding the patient through specific movements. This combination of pressure and movement helps to release adhesions, break up scar tissue, and restore optimal function to the musculoskeletal system.

Chiropractors who specialize in ART undergo extensive training and certification to ensure they have a thorough understanding of the human body’s anatomy and biomechanics. This knowledge enables them to diagnose and treat a wide range of musculoskeletal issues effectively.

Common Active Release Techniques:

Longitudinal Release Technique: This technique involves the application of pressure along the length of the muscle fibers. The chiropractor will use their hands or fingers to apply pressure while moving the patient’s limb or body part through a range of motion. This technique is beneficial for addressing muscle tightness and adhesions.

Transverse Release Technique: The transverse technique targets muscle fibers that run perpendicular to the targeted tissue. The chiropractor applies pressure across the muscle fibers while guiding the patient through specific movements. This method is effective for releasing tension in muscles and improving flexibility.

Pin and Stretch Technique: In this technique, the chiropractor pinpoints an area of muscle tightness or adhesion and applies direct pressure with their thumb or fingers. The patient is then guided through a series of stretching movements to lengthen the muscle and release the adhesion. This method is particularly useful for treating muscle strains and sprains.

Flossing Technique: Flossing involves using a back-and-forth motion to break up adhesions and scar tissue. The chiropractor applies pressure to the affected area while guiding the patient through specific movements, allowing the tissue to “floss” under the pressure. This technique is helpful for treating areas with limited mobility and range of motion.

Conditions Treated with Active Release Techniques:

Chiropractors utilize ART to treat various conditions resulting from soft tissue injuries, including:

Carpal Tunnel Syndrome: ART can help alleviate the symptoms of carpal tunnel syndrome by releasing adhesions and restoring normal nerve function in the wrist and hand.

Sciatica: Sciatica often results from tight muscles and adhesions in the lower back and hip area, leading to nerve compression. ART can help release these adhesions and reduce pain and inflammation associated with sciatica.

Plantar Fasciitis: ART can effectively treat plantar fasciitis by breaking up adhesions in the foot’s connective tissue, reducing inflammation, and promoting healing.

Tennis Elbow: Chiropractors can use ART to address the muscular imbalances and adhesions that contribute to tennis elbow, thereby reducing pain and improving function.

Runner’s Knee: ART can help relieve pain and inflammation associated with runner’s knee by targeting tight muscles and adhesions in the knee and surrounding areas.

How Chiropractors Treat Tension Headaches

Tension headaches are a common type of headache that can cause mild to moderate pain and discomfort. While there are many treatment options available, chiropractic care has been shown to be an effective way to manage and treat tension headaches.

Chiropractors are healthcare professionals who specialize in the diagnosis and treatment of musculoskeletal problems, including tension headaches. They focus on the relationship between the body’s structure, particularly the spine, and its function. Chiropractors believe that misalignments in the spine can affect the nervous system, causing a range of health problems, including tension headaches.

Chiropractors use a variety of techniques to treat tension headaches, including spinal adjustments, massage therapy, and stretching exercises. The goal of chiropractic care is to reduce tension in the muscles and joints of the neck and head, which can help to relieve headache pain.

Spinal adjustments involve gentle manipulation of the spine to realign the vertebrae and reduce pressure on the nerves. This can help to reduce muscle tension and improve blood flow, which can help to alleviate headache pain. Chiropractors may also use massage therapy to help relax tight muscles in the neck and shoulders, which can contribute to tension headaches.

In addition to these techniques, chiropractors may recommend stretching exercises to help improve flexibility and reduce tension in the muscles of the neck and shoulders. These exercises can be done at home and are often simple and easy to perform.

Chiropractic care can be an effective way to manage and treat tension headaches, particularly for those who prefer a non-invasive, drug-free approach. However, it’s important to note that not all headaches are caused by misalignments in the spine, and other underlying medical conditions may need to be ruled out before chiropractic care can be recommended.

If you’re experiencing tension headaches, it may be worth considering chiropractic care as a treatment option. With gentle adjustments, massage therapy, and stretching exercises, chiropractors can help you manage your headaches and improve your overall quality of life.

How Chiropractors use Cold Lasers

Chiropractic care has long been known for its manual therapies aimed at restoring balance and alleviating pain. In recent years, however, the integration of cold laser therapy has revolutionized the field, offering patients a non-invasive and painless treatment option. Also known as low-level laser therapy (LLLT), cold laser therapy uses light energy to promote healing, reduce inflammation, and manage pain, making it an invaluable tool for chiropractors.

The process of cold laser therapy involves a handheld device that emits low-level light energy, which penetrates the skin without causing discomfort or heat. The body’s cells absorb this energy, initiating a series of physiological reactions that contribute to healing. Chiropractors have found that cold laser therapy can help treat a range of conditions, including musculoskeletal disorders, joint pain, and soft tissue injuries.

One key advantage of cold laser therapy is its ability to expedite the healing of injured or inflamed tissues. By stimulating the production of ATP (adenosine triphosphate), the treatment accelerates the healing process and encourages the growth of new, healthy tissue. This increased energy production allows cells to repair themselves more effectively, which is particularly beneficial for patients recovering from injuries.

Cold laser therapy’s anti-inflammatory properties make it an excellent option for managing chronic pain associated with conditions such as arthritis and tendonitis. By reducing inflammation, cold laser therapy can alleviate pain, enhance joint mobility, and improve overall function. As a result, patients can experience faster recovery times and a higher quality of life.

How Chiropractors Treat Knee Pain

Knee pain can be a debilitating condition that affects people of all ages and activity levels. There are many different causes of knee pain, including injuries, arthritis, and overuse, and finding an effective treatment can be challenging. However, chiropractors are trained to treat musculoskeletal conditions and can offer a variety of techniques to help alleviate knee pain.

Chiropractors use a holistic approach to treating knee pain, which means they consider the entire body and how it functions as a whole. They will perform a thorough examination of the knee joint and surrounding muscles, as well as the spine and other joints in the body. This allows them to identify any underlying issues that may be contributing to the knee pain.

One of the most common techniques used by chiropractors to treat knee pain is spinal manipulation. This involves applying gentle, controlled force to the spine in order to realign the vertebrae and improve overall spinal health. By improving spinal health, chiropractors can help to reduce pressure on the nerves that run through the spine and control the knee joint. This can lead to a reduction in knee pain and improved function.

Chiropractors may also use other techniques, such as soft tissue therapy and stretching, to improve the function of the muscles and ligaments surrounding the knee joint. Soft tissue therapy involves the application of pressure to the muscles and other soft tissues in order to release tension and improve blood flow. Stretching can help to improve flexibility and range of motion in the knee joint, which can reduce pain and improve overall function.

In addition to hands-on techniques, chiropractors may also recommend exercises and lifestyle changes to help manage knee pain. This may include specific exercises to strengthen the muscles surrounding the knee joint, as well as dietary changes to reduce inflammation and improve overall health.

Overall, chiropractors can be a valuable resource for those suffering from knee pain. By taking a holistic approach to treatment, chiropractors can help to identify and address the underlying causes of knee pain, while also providing effective pain management techniques. If you are experiencing knee pain, consider consulting with a chiropractor to explore your treatment options.

The Chiropractic Pin and Stretch Technique

The chiropractic pin and stretch technique is a form of manual therapy that involves the application of pressure and stretching to soft tissues in the body. This technique is commonly used by chiropractors to address musculoskeletal injuries and promote healing.

The pin and stretch technique involves the use of the chiropractor’s hands to apply pressure to a specific area of the body, often a muscle or tendon, while simultaneously stretching the affected area. The pressure helps to release tension and tightness in the soft tissues, while the stretching helps to increase flexibility and range of motion.

One of the key benefits of the pin and stretch technique is that it can be used to treat a wide range of injuries and conditions, including back pain, neck pain, shoulder pain, and sports injuries. This technique is particularly effective for individuals who have tight or stiff muscles and limited range of motion.

During a pin and stretch session, the chiropractor will typically ask the patient to lie down on a treatment table. They will then use their hands to locate the area of the body that is causing pain or discomfort. Once they have identified the area, they will apply pressure to the affected area using their fingers, thumbs, or palms.

After applying pressure, the chiropractor will then gently stretch the affected area. This may involve pulling the muscle or tendon in a specific direction or using a series of gentle, rhythmic movements to help release tension and improve range of motion.

The pin and stretch technique is generally considered safe and is unlikely to cause any significant discomfort or pain. However, as with any form of manual therapy, there may be some minor soreness or stiffness after the treatment.

If you are experiencing pain or discomfort in your muscles or joints, the pin and stretch technique may be a useful treatment option. Consult with a licensed chiropractor to determine if this technique is right for you.

Pros and Cons of Animal Proteins

Like fats and carbohydrates, proteins are macromolecules that comprise an essential part of human diets. Proteins are long chains of building blocks called amino acids, which the body uses to repair tissues, balance pH, and fuel cells. Nine of the 20 amino acids are not synthesized by humans and therefore must be obtained through one’s diet; they are known as “essential” amino acids for this reason. The National Academy of Medicine recommends that adults consume 0.8 g of protein per kilogram of body weight each day.¹Dietary protein can be found in both plant and animal sources. With more and more discussion about the health benefits of veganism and vegetarianism, this article will explore the pros and cons of animal proteins.

Adequate amounts of protein can be derived from both animal and plant sources, but the two are not equal, creating pros and cons for each of the two proteins. One reason for this, commonly referred to as the “protein package,” is that the proteins in these two food sources are naturally accompanied by other nutrients in those same foods.² The meats that contain animal proteins, for example, also contain saturated fatty acids, which may be associated with higher cholesterol levels and an increased risk for heart disease,³ while most plants contain low amounts of saturated fatty acids and are instead high in fiber.⁴ This, however, is also an advantage of animal proteins: because, unlike plant proteins, they are not coated in fiber, they can be digested more easily than plant proteins.

Animal proteins enjoy several other advantages over plant proteins. Though the nine essential amino acids are present in both animal and plant foods, they do not necessarily all exist in adequate amounts in each protein-containing food. The amino acid score (AAS) of a given protein is a measure of its content of essential amino acids compared to how much of each is required in a healthy diet. The digestible indispensable amino acid score (DIASS) of animal proteins tends to be higher than animal proteins. Whole milk powder, for example, has a DIASS of 122, while peas have a DIASS of 64 and wheat sits at 40.⁵

Dietary protein is critical for muscle mass. A 2021 meta-analysis of 16 articles comparing the respective ability of animal and plant protein to simulate muscle protein synthesis found that the protein source did not affect muscle strength or absolute lean mass.⁶ Animal protein was, however, found to be associated with an increase in percent lean mass. Additionally, plant proteins are more likely than animal proteins to be converted to urea, which is excreted and renders these plant proteins unavailable for muscle protein synthesis.⁷

Certain animal protein sources also offer distinct advantages. A regular diet of fish, for example, which contains a roughly equivalent amount of protein to a diet of beef or poultry, is associated with a number of health benefits. These include a lower incidence of coronary heart disease⁸ and lower rates of cognitive decline.⁹ The omega-3 fatty acids found in many types of fish are responsible for these benefits.

Though both animal and plant proteins can contribute to a healthy diet, the current research, as outlined above, seems to indicate that weighing the pros and cons suggests animal proteins are slightly more beneficial than plant proteins. That being said, taking appropriate steps can help those who are vegan or vegetarian ensure they are consuming enough protein. Further research on the pros and cons of animal and plant proteins is critical to better understanding these staples of our diets.

References

1. Dietary Reference Intakes for Macronutrients | National Academies. https://www.nationalacademies.org/our-work/dietary-reference-intakes-for-macronutrients.

2. Hu, F. B. Plant-based foods and prevention of cardiovascular disease: an overview. Am J Clin Nutr 78, 544S-551S (2003), DOI: 10.1093/ajcn/78.3.544S

3. Saturated Fat. www.heart.org https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats.

4. Mariotti, F. Animal and Plant Protein Sources and Cardiometabolic Health. Adv Nutr 10, S351–S366 (2019), doi: 10.1093/advances/nmy110

5. Elmadfa, I. & Meyer, A. L. Animal Proteins as Important Contributors to a Healthy Human Diet. Annual Review of Animal Biosciences 5, 111–131 (2017), DOI: 10.1146/annurev-animal-022516-022943

6. Lim, M. T., Pan, B. J., Toh, D. W. K., Sutanto, C. N. & Kim, J. E. Animal Protein versus Plant Protein in Supporting Lean Mass and Muscle Strength: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients 13, 661 (2021), DOI: 10.3390/nu13020661

7. Bos, C. et al. Postprandial metabolic utilization of wheat protein in humans. The American Journal of Clinical Nutrition 81, 87–94 (2005), https://doi.org/10.1093/ajcn/81.1.87

8. Zhang, B., Xiong, K., Cai, J. & Ma, A. Fish Consumption and Coronary Heart Disease: A Meta-Analysis. Nutrients 12, 2278 (2020), doi: 10.3390/nu12082278

9. van de Rest, O. et al. APOE ε4 and the associations of seafood and long-chain omega-3 fatty acids with cognitive decline. Neurology 86, 2063–2070 (2016), DOI: 10.1212/WNL.0000000000002719

How Chiropractors Treat Vertigo

Vertigo is a common condition that affects millions of people worldwide. It is a sensation of spinning or dizziness that can lead to nausea, vomiting, and loss of balance. While there are various causes of vertigo, chiropractic care has been found to be an effective treatment option for many people.

Chiropractors use a variety of techniques to treat vertigo, including spinal manipulation, soft tissue therapy, and rehabilitation exercises. Spinal manipulation, also known as chiropractic adjustment, involves the application of controlled force to the joints of the spine. This technique is used to realign the spine and restore normal range of motion, which can relieve pressure on nerves and reduce inflammation.

Soft tissue therapy, such as massage or trigger point therapy, can help to release tension in the muscles and fascia surrounding the spine. This can improve blood flow and nerve function, reducing symptoms of vertigo.

Rehabilitation exercises are designed to improve strength, balance, and coordination, which can help to prevent future episodes of vertigo. These exercises may include eye movements, head movements, and balance training.

Chiropractors may also recommend lifestyle modifications, such as changes to diet or exercise habits, to help manage vertigo symptoms. Additionally, they may provide education and counseling to help patients understand the causes and triggers of their vertigo, and develop strategies for managing it.

It is important to note that chiropractic care is not a one-size-fits-all solution for vertigo. Each patient’s case is unique, and treatment plans are tailored to individual needs. Chiropractors work closely with other healthcare providers to ensure comprehensive care, and may refer patients to other specialists as needed.

If you are experiencing vertigo, it is important to seek professional care to determine the underlying cause of your symptoms. Chiropractic care can be an effective treatment option for many people, but it is just one of many approaches to managing vertigo. With the right treatment and support, it is possible to reduce the impact of vertigo on your daily life and regain your sense of balance and wellbeing.

Chiropractic Care for Carpal Tunnel Syndrome: A Non-Invasive Solution

Carpal Tunnel Syndrome (CTS) is a condition characterized by numbness, tingling, and weakness in the hand and fingers due to compression of the median nerve at the wrist. CTS is often a result of repetitive strain but may also be caused by a number of factors, including genetics, pregnancy, and medical conditions such as diabetes or rheumatoid arthritis. As an alternative to surgery or drug therapy, chiropractic care has emerged as an effective, non-invasive treatment option for CTS sufferers.

Chiropractic Assessment and Diagnosis

The first step in chiropractic care for CTS involves a thorough assessment to establish an accurate diagnosis. The chiropractor will take a detailed history, which includes an examination of the patient’s work environment, daily activities, and any past injuries that could contribute to CTS symptoms. A physical examination will follow, focusing on the patient’s neck, upper back, shoulder, arm, wrist, and hand. This assessment may include orthopedic tests, neurological tests, and range of motion evaluations to identify any underlying issues or contributing factors.

Chiropractic Techniques and Modalities

Once a diagnosis of CTS is confirmed, the chiropractor will develop a personalized treatment plan that may include a combination of the following techniques and modalities:

Spinal Adjustments: Misalignments in the cervical (neck) or thoracic (upper back) spine can contribute to nerve compression and CTS symptoms. Chiropractic adjustments can help realign these areas, promoting proper nerve function and reducing discomfort.

Extremity Adjustments: Chiropractors can also perform adjustments on the wrist and elbow joints, improving joint mobility and alleviating pressure on the median nerve.

Soft Tissue Therapy: Techniques such as myofascial release and trigger point therapy can be employed to address tight muscles, adhesions, and inflammation in the affected areas, which can help relieve nerve compression.

Ergonomic Recommendations: Chiropractors can provide advice on workstation modifications and proper body mechanics, reducing the risk of repetitive strain injuries and further irritation of the carpal tunnel.

Stretching and Strengthening Exercises: Targeted exercises can be prescribed to improve flexibility, strength, and overall function of the hand and wrist, while minimizing the chance of CTS recurrence.

Conclusion

Chiropractic care offers a non-invasive, drug-free alternative for treating Carpal Tunnel Syndrome. By addressing the root causes of the condition, chiropractors can help patients find lasting relief from CTS symptoms, improve hand and wrist function, and enhance overall quality of life. If you are experiencing symptoms of CTS, consider scheduling an appointment with a qualified chiropractor to discuss your treatment options.

How Chiropractors use the Active Release Technique

Chiropractors use a variety of techniques to alleviate pain and discomfort in patients. One such technique is the Active Release Technique (ART), which is a manual therapy that targets soft tissues to improve range of motion, flexibility, and reduce pain. ART involves applying pressure to specific points on the body while the patient moves through a range of motion to release tight muscles, tendons, ligaments, and fascia.

The Active Release Technique was developed in the 1980s by Dr. Michael Leahy, a chiropractor who wanted to provide a more effective treatment option for soft tissue injuries. ART has since become a popular technique used by chiropractors, physical therapists, and other healthcare providers.

During an ART session, the chiropractor will evaluate the patient’s range of motion and identify areas of tightness or discomfort. The chiropractor will then use their hands to apply pressure to the affected area while the patient moves through a specific range of motion. This helps to break up adhesions or scar tissue that may be limiting movement and causing pain.

The ART technique is effective for a variety of soft tissue injuries, including those caused by overuse, trauma, or repetitive stress. It is often used to treat conditions such as carpal tunnel syndrome, tennis elbow, plantar fasciitis, and IT band syndrome.

One of the benefits of ART is that it can be performed quickly and without the use of any special equipment, making it a convenient option for patients who may not have access to other forms of therapy. Additionally, because ART targets specific areas of the body, it can be tailored to the individual needs of each patient.

It is important to note that while ART is generally safe, it may not be suitable for everyone. Patients with certain medical conditions, such as cancer or osteoporosis, may need to avoid ART or modify the technique to avoid further injury.

In conclusion, the Active Release Technique is a valuable tool used by chiropractors to help patients recover from soft tissue injuries. By targeting specific areas of the body with manual pressure, ART can help to release tight muscles and improve range of motion, leading to reduced pain and increased function. If you are experiencing soft tissue pain or discomfort, consider speaking with a chiropractor to see if the Active Release Technique could be a beneficial treatment option for you.