What are Spinal Discs Made of?

Author: Dr Balraj Ougra | Chiropractor

Bottom Line: 

We all know spinal discs are important -- but to understand why, the real question is… what are they made of? Simply put, your spinal discs are the little cushions that sit between the bones (vertebrae) in your spine.

Each disc is made up of a tough, fibrous outer layer (annulus fibrosis) and a jelly-like inner layer (nucleus pulposus). The tough outer layer contains and protects the softer inside layer. These small discs have a big job. They enable your spine to move in all directions.

Why it Matters:

Your spinal column has 24 moveable bones with spinal discs between each pair. Each disc acts like a small swivel to allow your body to tilt and rotate.

A disc’s inner layer is mostly made up of water, and that high water content helps keep it supple and moveable. However, as you get older, your discs tend to lose their high water content, which can lead to degeneration.

Degenerative discs don't move as well, are more prone to cause pain, and even contribute to the compression of your spinal nerves.

Next Steps:

Movement is one of the best ways to keep your spinal discs healthy.

Since the spinal discs don't have a particularly good blood supply, movement is how they bring in nutrients. Those nutrients help the discs stay healthy and push out waste that can contribute to pain and inflammation.

If your neck or back hurts, let us know! We'll help get your spinals discs moving and working together better so you get your life back from pain!

Science Source(s):

Intervertebral Disc: Anatomy-Physiology – Pathophysiology -Treatment. Pain Practice. 2000.

The Surprising Link Between Posture and Depression

Author: Dr Balraj Ougra

Bottom Line: 

Have you ever been able to tell what someone's mood is just by how they walked into a room? We all have! It's a great example of how our posture and attitude are connected. Within seconds you can look at someone and tell whether they are confident, depressed, withdrawn, or happy. Emotions, posture, and pain sensitivity are all influenced by each other to some degree.

Why it Matters:

Postural change has been linked to depression and other health challenges. Maintaining an unnatural, stooped posture can often create aches and pains that exacerbate depression. It’s a vicious cycle. On the flip side, a recent study discovered that people who were depressed found their mood to improve after they changed their posture.

The exact reason for these changes is yet to be discovered. It may be as simple as people feeling better about themselves by demonstrating a confident posture. Our body posture and position can also influence the release of endorphins, or feel-good chemicals in the brain.

• Slumped posture has been linked with depression symptoms.

• An upright posture has been shown to improve mood.

• Emotions and thoughts affect your posture and energy level.

Next Steps:

Look up and pull your shoulders back to reset your mind and body! The next time you are feeling down or depressed, pay attention to your posture. You'll likely be slumped with your head and neck curved forward and down. A simple change in posture may help you feel more confident, energetic, and happy. And if your posture is causing neck or back pain, give us a call. We'll be glad to help!

If you're experiencing depression, we also recommend reaching out to a professional for help.

Science Source(s):

Upright Posture Improves Affect and Fatigue in People with Depressive Symptoms. Journal of Behaviour Therapy and Experimental Psychiatry. 2017.

Postural Stress: The Link Between Tech Neck and Pain

Author: Dr Balraj Ougra

Bottom Line:

Postural stress occurs not only because of your anatomy but also because of the decisions you make each day. Believe it or not, many of us spend 2 hours or more per day on our smartphones or tablets. That adds up to hundreds, if not thousands, of hours each year! The position we hold our heads in while using these devices is referred to as "tech neck," and over the past few years, the pain associated with these positions has been growing by leaps and bounds.

Why it Matters:

It's estimated that tilting your head forward even 15 degrees can increase the weight of your head on your neck by over 3X. Tilting your head forward 60 degrees can nearly 10X the stress and strain on your neck. Over time, this can result in pain, stiffness, dysfunction, headaches, and more. The good news about postural stress and tech neck is that a few simple changes to your routine can help you reduce your risk of experiencing pain. 

• Tech neck is the term used to describe the flexed head and neck position that occurs when looking down at your smartphone.

• Even 15 degrees of forward bending (flexion) can increase the stress of your head on your neck by 3X.

• Taking breaks every 15 minutes and looking up from your phone or tablet can help your body reset and give your muscles a chance to relax.

Next Steps:

Reducing the symptoms of tech neck is more than merely changing the angle of how you look at your phone. By properly evaluating your ergonomics, we can make personalized recommendations to help your body help you maintain a more balanced posture. By reducing the stress on your neck, you can look forward to many years of continuing to enjoy your smart devices!

Science Source(s):

"Tech Neck" Taking a Toll on Posture. Columbia Spine. 2018. 

Improving Your Posture to Keep Your Spine Healthy

Author: Dr Balraj Ougra

Bottom Line:

Posture is described as the position that your body maintains while standing, sitting, or lying down. Most experts would agree that "good" posture reduces the stress on your spine by balancing the load placed upon the muscles and ligaments that support it. 

Why it Matters:

Good posture is essential because it helps you keep your bones and joints in proper alignment. This helps reduce the wear and tear on your joints and can decrease the strain on the ligaments that support your spine. New research also indicates that maintaining a good or balanced posture can also help you use your muscles more efficiently and prevent fatigue.

 To prevent back pain, your best posture may be one of motion. If you sit in one position too long, small nerves will detect the pressure and send messages to your brain, indicating that you're uncomfortable which prompts you to move.  

 Researchers believe that these "uncomfortable" signals before pain is our body's way of telling us to move or change positions. One of the best strategies to reduce neck and low back pain associated with sitting is to use a standing desk.

• Good posture means keeping your spinal curves aligned and weight evenly distributed.

• Changing positions or using a standing desk can help you improve your posture and reduce your risk of neck and back pain.

• Standing desks have been shown to reduce back pain by over 30% compared to sitting at a desk. 

Next Steps:

One of the best ways to improve your posture is to not stay in a single position for too long. Changing your position throughout the day, using lumbar support when seated, and even using a standing desk, are all ways that you can reduce fatigue and pain.

Science Source(s):

 Back Health and Posture. Cleveland Clinic. 2020

Breaking up workplace sitting time with intermittent standing bouts improves fatigue and musculoskeletal discomfort in overweight/obese office workers. Occupational & Environmental Medicine. 2014

Is There a Perfect Posture?

Author: Dr Balraj Ougra

Bottom Line:

"Sit up straight and stop slouching!" You've likely heard this since childhood, but is there such a thing as perfect posture? The answer is a bit complicated. The latest research shows that it may be more important to think about a "balanced" or "dynamic" posture than perfect posture, and we're also discovering that our ability to change positions and move may be more critical than our static position while standing or sitting. 

Why it Matters:

Your posture is made up of a dynamic pattern of responses, reflexes, and habits, not a single position. Gravity, your work environment, and your anatomy all play a role. For instance, sitting for hours on end staring at a computer screen is a perfect example of an imbalanced and challenged posture as a result of ergonomics. Over time, this imbalance can lead to forward head posture, which can cause pain and even degenerative changes in your joints. Forward head posture affects millions of people who spend their days using computers. It places stress on the neck and shoulders and weakens the supporting muscles.

• Forward head posture affects millions and results in neck pain for up to 75% of people.

• Neck pain, tension, stiffness, and tenderness are all signs of chronic forward head posture.

• Trapezius strengthening has been shown to provide clinically significant relief for those struggling with neck pain as a result of forward head posture.

Next Steps:

Strength and flexibility play a significant role in your posture. Having good core strength and balancing that strength with flexibility can help you dynamically adapt to your environment. While "perfect" posture may not exist, each one of us has an opportunity to improve our strength, flexibility, and ergonomics to reduce our likelihood of experiencing pain. If you spend your days looking at a computer, let us know. We'll be happy to recommend a care plan to help you balance the effects of all that screen time. 

Science Source(s): 

Effects of Lower Trapezius Strengthening Exercises on Pain, Dysfunction, Posture Alignment, Muscle Thickness, and Contraction Rate in Patients with Neck Pain; Randomized Controlled Trial. Medical Science Monitor 2020

Do Supplements Help You Live a Better Life?

Do Supplements Help You Live a Better Life?

Author: Dr Balraj Ougra

 Bottom Line:

Supplements are everywhere. Vitamins, minerals, bone broths, and protein powders are no longer only available at the health food store, you can find them nearly everywhere you shop. For those of us with diet’s that aren’t exactly pitch-perfect, dietary supplements can provide an additional way to gain the essential daily nutrients. Not only are supplements a way to get what you’re missing from your regular diet, but they may also have the ability to help improve your overall health.

Why it Matters: 

Researchers have been hard at work examining the potential health benefits of various supplements. For instance, a fascinating new study suggested multivitamins may be able to reduce overall cancer rates in men. Even with this exciting development, and a low risk of side effects, we recommend you consult with a qualified healthcare professional before beginning to take a new supplement.

·       Supplements are often used to help maintain the daily recommended levels of many vitamins and minerals.

·       Malnutrition from an insufficient diet is found in approximately 40% of people with chronic diseases.

·       Researchers have found a statistically significant reduction in total cancer for men taking a daily multi-vitamin compared to those who did not.

Next Steps:

The best way to get your daily intake of nutrients is directly from the foods you eat. But, for many of us, it may feel impossible to reach the recommended daily levels. Dietary supplements can be a fantastic way to bridge the gap and meet your minimum daily requirements. As research continues to evolve, we may also discover additional health and performance-boosting benefits of dietary supplements.

Science Source:

Multivitamins in the Prevention of Cancer in Men: The Physicians’ Health Study II Randomized Controlled Trial. JAMA 2013

Exercise is the Best Medicine

Exercise is the Best Medicine

Author: Dr Balraj Ougra

 Bottom Line:

We’ve all heard about how exercise if good for you. But did you know how powerful that statement really is? Nearly every major risk factor for chronic disease can be lower with as little as 15 minutes of moderate exercise per day. As you age, the cells in your body can become damaged, your metabolism slows down, and you lose muscle strength. Daily exercise has been shown to actually slow down the typical aging process. The catch is that if you aren’t exercising consistently, you may be unknowingly accelerating the aging process and increasing your risk of chronic disease.

Why it Matters:

Even 15 minutes of exercise per day can lower your cardiovascular risk. Activities like walking, swimming, and yoga are great choices to start with. Being aware of your cholesterol, blood sugar, and blood pressure numbers are important. Keep in mind that many of those numbers can be improved without medication. Simply adding daily exercise into your life can make a tremendous impact on your overall health and well-being.

·       Regular exercise can reduce the risk factors associated with many chronic diseases.

·       Exercise benefits your mind and body by improving your mood and providing energy to get through the day.

·       Even 10-15 minutes of exercise per day has been shown to provide significant long-term health benefits.

Next Steps:

Before you begin an exercise program, we recommend that you consult with your doctor. If you are looking for the right activities to include in your exercise program, ask. We would be happy to provide with you an easy to implement an exercise program based on your current activity level. Starting an exercise program today can improve your life from decades to come.

Science Source:

Preventing Chronic Disease Through Improving Food and Activity Environments. Childhood Obesity 2014

Spinal Traction: Reducing Pain Through Movement

Spinal Traction: Reducing Pain Through Movement

Author: Dr Balraj Ougra

Bottom Line:

At a glance, spinal traction may look like a form of medieval torture. But, while at first, it may seem strange, the relief it can help provide is remarkable. Spinal traction offers relief from neck and back pain by reducing the pressure on spinal discs and nerves. Many people use spinal traction as a way to enhance the results they receive with their care in our practice.

Why it Matters:

Spinal traction is a form of decompression that is used to treat conditions such as herniated discs, sciatica, pinched nerves, and degenerative disc disease. Traction devices typically use a small force (manual or mechanical) to draw two spinal bones, or vertebrae, away from each other. The increased space between the bones can reduce the pressure in the disc and on the spinal nerves. Traction usually takes less than 30 minutes and is an excellent way to provide relief from pinched nerves and many types of disc herniations.

·       Spinal traction has been shown to be effective at reducing the pain associated with pinched nerves and herniated discs.

·       Traction can help promote the movement of water, oxygen, and nutrients into the discs to assist with healing.

·       New studies have shown improvements in range of motion, decreases in pain, and reductions in the size of disc herniations after traction.

Next Steps:

Not everyone is a good candidate for spinal traction. If you have osteoporosis or are pregnant, traction may not be the right choice for you. Call us today to learn more and discover if traction may benefit you on your road to relief.

Science Source:

Effects of segmental traction therapy on lumbar disc herniation in patients with acute low back pain measured by magnetic resonance imaging: A single arm clinical trial. Journal of Back and Musculoskeletal Rehabilitation 2017

Stretch Your Way to Better Health

Stretch Your Way to Better Health

Author: Dr Balraj Ougra

Bottom Line:

 Stretching each day is an integral part of improving your overall health. Even if you’re not an athlete, stretching provides important benefits for both your mind and body. Believe it or not, there is a right and wrong way to stretch. Knowing the differences, and understanding the proper technique will help you stay more energized throughout the day and can also improve the flexibility of your joints.

Why it Matters:

The days of “static” stretching are long gone. Static stretching, or bouncing as you stretch, can cause injuries and pain. Health experts now recommend dynamic stretching, which can release muscle tension, increase energy levels, and improve the delivery of nutrients to your muscles. Dynamic stretching should be performed at least 2-3 days a week for a minimum of 10 minutes per session.

Benefits of Stretching include:

·       Improved Flexibility - stretching can enhance your flexibility by keeping your muscles and joints limber.

·       Increased Energy - while stretching your body increases blood flow and nutrient delivery which can help you feel more energized.

·       Better Posture - consistent stretching will encourage proper alignment and can improve your posture over time.

Next Steps:

The first step is to set your schedule. Using your smartphone, schedule three days this week to begin your dynamic stretching routine. Dynamic stretching is a technique where you perform gentle movements that mimic an activity of daily living or a sport-specific activity. For instance, before running, you may choose to perform a dynamic stretch that includes walking and knee lifts. If you have questions about the best dynamic stretching for your activity level- let us know today!

Science Source:

Stretching: Focus on Flexibility. Mayo Clinic. 2017

Growing Up with Good Posture

Growing Up with Good Posture

Author: Dr Balraj Ougra

Bottom Line:

 “Sit up straight!” We’ve all heard it (or said it) a million times, but many people aren’t aware that poor posture as a kid can create health challenges later in life. Rounded shoulders (scapular protrusion), swayback (lumbar hyperlordosis) and a hunched upper back (thoracic hyperkyphosis) are all postural imbalances that place a tremendous amount of stress on the spine. The muscles supporting your spine consequently must work harder to support your body weight which can result in pain. These types of abnormal postures have been linked to everything from depression to decreases in energy and headaches to carpal tunnel syndrome.

Why it Matters:

 Poor posture is usually caused by what kids aren’t doing instead of what they are doing. If your child is on their phone or playing a game on their tablet, they probably may not be moving and stretching very often. One of the most important things you can do to encourage good posture is to set a timer and have them stretch and change positions every 15 minutes. This will allow their spine, muscles and joints to decompress and reset. By breaking the pattern of poor posture, you can help reduce the likelihood of your child experiencing pain.

·       Over 50% of children display the clinical signs of abnormal posture.

·       Excessive weight and decreased physical activity are risk factors for postural issues.

·       Setting aside daily times for physical play can help support stronger muscles and improved posture.

Next Steps:

If your child is suffering from back pain, neck pain or headaches, postural issues may likely be part of the cause. Next time you’re in the office, ask us for a quick posture screen for your child. We would be happy to let you know how they can improve their posture and reduce the risk of future aches and pains!

Science Source:

Prevalence of postural deviations and associated factors in children and adolescents: a cross-sectional study. Fisioterapia em Movimento 2016