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YOUR Healthiest Year Ever

Do you want 2018 to be your healthiest year yet, but you are unsure where to start?  Try checking off one of the tips below each day in January.  By the end of the month, you will be on your way to a happier, healthier you.

  1. Schedule your next appointment with your chiropractor to ensure that your nervous system stays in optimal shape.
  2. Do a health and wellness check to see where you are starting for the year.  Take a small amount of time to review it each month and see if you have progressed.
  3. Introduce foods that contain omega-3 fatty acids to your diet, such as salmon and walnuts, to help reduce inflammation.
  4. Try preparing food for the whole week on Sunday.  If you have your meals already cooked, you can heat them up when you get home from work.  It’s like your own version of fast food.
  5. Beat headaches and neck pain fast by following this guide http://bit.ly/FeelGreatin8 from CCSH.
  6. Start to watch your posture at work to prevent neck and back pain. For more tips and tricks on posture, check out the ACA’s video: https://video214.com/play/8tOlR9nun4ZX844HbGRYeQ/s/dark
  7. Drink a glass of water every morning to keep your body hydrated and start your metabolism.
  8. Grab a piece of fruit for a snack the next time that you are hungry.  Introduce whole foods to your diet.
  9. Take your dog (or significant other) for a walk.  The exercise will give you more energy and you get to spend time with people or pets that you love.
  10. Sleep on your back.  Your spine needs to elongate during the night and this is the perfect position to allow it to do so.
  11. Limit your soda consumption.  Just one soda, on average, contains more sugar than a person should have in a day.
  12. Start your day with an easy stretching routine, such as this one https://fast.wistia.com/embed/iframe/8d60582jc5, provided by CCSH.
  13. End your day with a break from electronics for the hour before you go to bed.  This will ensure that you fall asleep more easily and that you get better quality rest.
  14. Make sure that you have the correct posture when using your computer or tablet.  Do not sit hunched over with your neck sticking out.  This can cause neck and back pain as well as headaches.
  15. Get 8 hours of sleep per day.  Your body repairs itself during the night, so allow it the optimum time to do so.
  16. Start to meal plan.  By planning your meals weekly, it is less likely that you will choose to eat out or pick something unhealthy.
  17. Cut up some vegetables for a personal veggie tray.  Eat it as a snack.
  18. Familiarize yourself with portion sizes.  The amount of food that people think that they should be eating often differs from the amount that they should be eating.  Use this handy guide: http://diet.mayoclinic.org/diet/eat/portion-control-guide?xid=nl_MayoClinicDiet_20141027
  19. Because it’s so important, we have put this on the list twice.  Think twice the next time that you reach for that soda!
  20. Add the “Superman” back extension exercise designed to strengthen your lower back to your exercise routine.  It will help strengthen your core.
  21. For every glass of alcohol that you consume, drink a glass of water.
  22. Watch out for foods that contain high-fructose corn syrup and avoid them if possible.
  23. If you have trouble with how much you eat, try keeping a journal of all food consumed for one week.  By looking at your patterns, you can see where you need to do better and eat less.
  24. Start an exercise routine.  Even if you think that you have no time, try to fit in three 10-minute walks per day, three to five times per week.
  25. Make sure that you wash your hands like a pro!  Add soap and warm water, then scrub for 30 seconds.  30 seconds is approximately how long it takes to sing your “ABC”s or “The Birthday Song”.
  26. Kick that sugar addiction!  Start being more cognizant of the amount of sugar that you are consuming.
  27. Stress less and try meditating daily.  You can download an app that will guide you through it.
  28. Add weight training to your exercise routine.  Use lower weight with a higher number of reps.  This will help to fatigue the muscles, but not damage your joints.
  29. Make sure that you are consuming balanced meals.  A great meal will have water, protein, fruits, vegetables, dairy and even a little something sweet (just watch the added sugar amounts).
  30. Add planks to your daily workout routine.  They require muscles in the entire lower body as well as your abdominals, obliques, hamstring, quads and glutes.  This will strengthen your core and help keep your spine aligned.
  31. Don’t have a chiropractor?  Google for a “good chiropractor near me”.  Read their reviews on Google and Facebook, check out their website and ask around for recommendations from family and friends.  Then, schedule a consultation.  Your chiropractor will help you maintain your spine throughout the year.  An aligned spine will help your nervous system function at its peak, which should translate into less sick days for you!

4 Great New Year’s Resolution Ideas to Make for a Healthier, Happier 2018

Have you ever noticed that starting in December, people start making statements like:

“My resolution is to lose twenty pounds”

or

“My resolution is to work out every day”

Resolutions are made more often than holiday dinner reservations! However, according to U.S. News, the average resolution lasts until the second week of February.  Many times, this is because the resolution is a lofty or unrealistic goal that is made with no research on the steps to get there.

Here at Complete Chiropractic, we want to help you SUCCEED! We have put together 4 realistic resolutions that you can make for your health along with guidance on how to accomplish these goals.  These are small changes that can have a BIG impact in your everyday life.

  1. Drink enough water every day – When you are dehydrated, it can lead to headaches, dizziness and nausea. To prevent this, you should try to drink half of your body weight in ounces per day. For example, a 150-pound person should drink 75 ounces of water per day.By staying hydrated, you will have more energy and feel more awake. An easy way to make sure that you get in all of your water is to prefill your water bottles in the morning so you know exactly how much you have left throughout the day.BONUS TIP – Try to drink one additional glass of water for every glass of alcohol that you consume.

     

  2. Get enough sleep every night – Tiredness throughout the day can cause a lack of productivity at work and can affect many other health factors as well. Sleep deficiency has been linked to obesity and cardiovascular diseases, so it is very important that you get enough sleep.Eight hours of sleep is typically what adults should aim for. To help yourself fall asleep more easily, avoid screens and electronics for the hour before you go to bed. The light emitted from these devices prevents your body from releasing melatonin, a hormone that tells us to rest. You should sleep on your back so that your spine has time to elongate during the night.Having trouble sleeping due to headaches or pain? Check out CCSH’s “Guide for Moms: Eliminate Headaches and Neck Pain – Feel Great by Improving Eight Key Health Factors.“
  3. Improve your diet – A poor diet can affect the human body in many ways. It allows your muscles to become inflamed more easily, which can pull your bones out of alignment. Some foods that commonly cause inflammation are wheat, canola oil, frozen dinners, and anything that contains preservatives. Try avoiding these foods and swapping in foods high in omega-3 fatty acids (such as fish or nuts), as well as fresh fruits and vegetables.Another dietary issue that people have is sugar addiction. Sugar attaches to the same receptors in your brain as cocaine! Because so many foods contain added sugar, it has become very easy for your body to become addicted. To combat this, try to avoid foods with added sugar or high-fructose corn syrup.Holiday parties can be a killer when it comes to maintaining a healthy lifestyle and avoiding weight gain. Never go to a party hungry. It will help you avoid over-eating once you arrive. Read CCSH’s tips for staying healthy during the holidays for more information.

    BONUS TIP – Finding it difficult to get proper nutrition through diet alone? Consider adding a vitamin or fish oil.

  4. Keep your nervous system in tip-top shape – Start the year by scheduling your monthly appointments with your chiropractor. He or she will adjust your spine to improve the nervous system function as well as the brain-body connection without using drugs or supplements.With an optimally functioning nervous system, you will fight off germs more easily, so you won’t have as many sick days and you’ll feel healthy on a daily basis. Your body will also heal itself more quickly after exertion, so you’ll feel much better after a workout.Your chiropractor can also help you develop an exercise plan to improve your core muscles, which help with spinal alignment. For Dr. Bryan’s suggestions on maintaining your core muscles, check out this article.

By taking these small steps, you will accomplish a happier, healthier YOU for the new year.  Don’t look at these as resolutions that you need to keep up with; think of them as lifestyle changes that will help you live a longer and healthier life!

Beware that holiday weight – Stay healthy with these tips.

One question that seems to be universally asked in November is:

“How can I enjoy the holidays and everything that they have to offer without gaining weight and being unhealthy?”

You have Thanksgiving, filled with turkey, mashed potatoes, stuffing, gravy and so much pie…then you have the leftovers!  December normally entails attending at least two holiday parties with enough appetizers, cookies and candies to feed a small army.  Christmas dinner then arrives, followed closely by New Year’s Eve.  Combine these meals with wine, beer or champagne and it’s a wonder we make it out with our clothes fitting at all!

So, how do you get through the holiday season and not gain weight?

The short answer is to eat less and exercise more.  However, it never seems to be that easy and people have multiple excuses as to why this is impossible.  Complete Chiropractic of South Hills has compiled a guide for getting through the holidays by debunking these excuses.

 

Excuse #1: It’s impossible to exercise during the holidays because I have to travel to my family’s house.  How am I supposed to work out at my sister’s/brother’s/mother’s etc. house?

Before you take your trip, make sure to schedule an adjustment with your chiropractor.  With your spine in proper alignment, your nervous system will function optimally.  This will allow you to fight off those germs from traveling more easily as well as allowing your body to heal itself more easily after a workout.  By feeling better after a workout, you are more likely to do it again!

When you wake up at a family member’s house, jump start your metabolism by doing the stretches outlined in the video below.  The only piece of exercise equipment that you will need to bring is an exercise band.  If you don’t have one of these bands, a towel will do as well.

 

Do each of these stretches for two to five minutes.  Make sure that you hit ten minutes total with all stretches combined.

Are you able to travel with a foam roller, as well?  Add this foam roller workout to your morning stretches.

 

After you are done eating that big meal, it’s normal to want to laze around.  Fight this inclination and take the family dog for a walk.  No dog?  Gather the grandkids and get a family game of football going.  Not only will this benefit you, it helps get everyone in the family outside in the fresh air!

 

Excuse #2: I don’t want to be rude to my host by not eating.  I also don’t want to miss out on my favorite foods at this time of year!  How do I balance this with being healthy?

If you know that you are going to be attending a holiday party filled with goodies that you can’t resist, try eating very healthy meals the day before and the day after.  This will help offset the calories from the party.

Make sure that you only eat the special foods that you really like.  Oftentimes, there are “filler foods” (like cheese & crackers or chips & dip) that are just there for mindless grazing.  Try to avoid these.

Finally, watch the portion size.  You can try a lot of foods, but make sure that you really want it and take a small amount.  This will allow you to have a taste of everything without being too unhealthy.

 

Excuse #3: My family gives me a headache.  I don’t feel like working out after being around them.  How can I overcome this?

Not only are we faced with a smorgasbord of food and alcohol, but we also are faced with the stress of seeing family, buying presents, traveling with children/pets and a pressure to create the perfect holiday.  This is enough to make a perfectly sane person run and hide until January 2nd.

If you find yourself getting frequent headaches during the holidays, you could be dehydrated.  Make sure that you start every day by drinking 8 ounces of water.

You should also try drinking one glass of water for every glass of “Christmas Spirit”.

Another way to get rid of headaches and stress is exercise.  Grab your coat and take a brisk 20 minute walk outside.  Not only will this help stop the pain in your head, but you will return in a better mood due to the endorphins that your workout should release.

Do you have frequent headaches year-round?  Download Dr. Bryan’s Guide for Moms here to help you eliminate headaches and neck pain once and for all.

 

Excuse #4: I work retail and my schedule is crazy, so I have no time.  How am I supposed to fit in exercise or healthy eating?

If you can’t fit in 30 minutes of straight exercise per day, try breaking it down into three 10 minute chunks.  Try walking for 10 minutes before work, 10 minutes during your break and 10 minutes after work.  Not only will this help with your overall wellness, but you will feel better and work too!  Don’t forget to do the stretches mentioned above to start your metabolism in the morning.

Eating healthy while working a crazy schedule can be difficult, but it’s not impossible.  Try taking one day a week and preparing all of your food for those 7 days.  This way, you have everything ready in your refrigerator.  Additionally, keep healthy foods around the house that you can grab and go, such as greek yogurt cups, apples or grapes.  These make great snacks and you don’t have to prepare anything!

 

#BackToBasics with National Chiropractic Health Month and YOU – Part 2

#BackToBasics Neck and Back Pain Relief

To relieve neck and back pain, the most beneficial action that you can take is to get an adjustment from your chiropractor. This will make sure that your nervous system is working correctly and will help combat inflammation.  As an added bonus, when you maintain your spinal balance, it will not only help you prevent injuries, but it will also help you heal faster if you do have a problem.

To prevent neck and back pain, you always want to be cognizant of your posture.  This holds true at work and at home.  The majority of patients that Complete Chiropractic of South Hills sees aren’t coming in because they hurt themselves, but because they have repetitive stress injuries due to improper prolonged posture.  The cause of this is typically from the use of electronics.

Check out the ACA’s “Healthy Back Tips” video here for more posture-related tips and tricks: https://video214.com/play/8tOlR9nun4ZX844HbGRYeQ/s/dark

 

Getting to the CORE of it all

Most people have really weak core muscles.  This is bad for your spine because the core muscles stabilize it.  This is also bad for your chiropractic adjustments.  If you go for an alignment, but you have a weak core, your adjustments will not hold!

You need to work on core stabilization so that you don’t have to rely on a chiropractor to be adjusting you constantly.  Your core will be able to hold the alignment for you.

 

Exercises to Strengthen Your Core

Planks are very versatile and have different skill levels that you can work through.  They require muscles in the entire lower body as well as your abdominals, obliques, hamstring, quads and glutes.

In plank position, you want to remember to keep your back as flat as possible, so that you resemble a board.  This will build up your muscles to help your core stabilize.  When you are first starting out with a weaker core, you can do modified planks so that you plank from your knees instead of your toes.  Try holding the position for ten seconds and work your way up from there.  A good goal to work towards is holding your plank for 90 seconds.

Planking pro?  There are apps and programs that help you change it up to keep your workout fresh and challenging!

(Sidenote:  Complete Chiropractic of South Hills actually has a patient that holds his planks for 5 minutes at a time!)

Another great exercise to strengthen your core is the “Superman”.  It is a back extension exercise designed to strengthen your lower back muscles.  Lay on a yoga mat (or a yoga ball for an easier stretch) with your arms out in front of you and start by lifting up your left arm and your right leg.  Hold that position for five to ten seconds, then switch.  Lift up your right arm and left leg, then hold that position for five to ten seconds.  Continue to alternate for five to ten minutes.

When you become a pro at this stretch, you should be able to lift both arms and legs, so you look like Superman flying on the floor.  Again, a good goal is to hold this pose for 90 seconds.

You should work on strengthening your core for at least 10 minutes per day.

 

 

Calling All Moms! Download our FREE guide for YOU!  Feel great by improving 8 key health factors today!

 

 

 

 

#BackToBasics with National Chiropractic Health Month and YOU – Part 1

October is National Chiropractic Health Month 2017!  Complete Chiropractic of South Hills wants to take it #BackToBasics by introducing you to chiropractic history, answering the most commonly asked questions about chiropractic and giving you a few tips for back and spine health.

 

Chiropractic Improves A Man’s Hearing?

Chiropractic was started in Davenport, Iowa in 1895 by D.D. Palmer.  The first patient that he ever had was Harvey Lillard, who came to him to with some hearing issues.  After performing an adjustment, Harvey was astonished to actually hear the horses hooves on the cobblestones outside the building, which he had never experienced before.  The adjustment improved his hearing!

 

A Chiropractic College is Born

D.D. Palmer founded the first chiropractic school, Palmer College of Chiropractic, in 1897.  This legacy was continued by his son and grandson.  There are now three Palmer College campuses in the United States and over 50 chiropractic schools.

 

Sidenote: Dr. Bryan Johnson attended the original Palmer College of Chiropractic campus in Iowa.

 

The main teaching philosophy of Palmer College is focusing on keeping the spinal column in alignment to eliminate nerve interference.  They believe that nerve interference is the cause of disease and problems in the body.  By clearing the nerve pathways and allowing the brain to efficiently communicate with the rest of the body, a person can feel better and be healthier.

 

Chiropractic Facts

 

According to a WebMD 4-year study with 1.7 million patients:

  • chiropractic care had a 95% satisfaction rate, with the patients being happy with the care and the results that they received
  • chiropractic cut the cost of treating back pain by 28% compared to those patients that did not receive chiropractic care
  • Back surgeries were reduced by 32%, with chiropractic care

 

Is a Chiropractor a Doctor?

A chiropractor is a doctor, but not a medical doctor.  The amount of schooling that they both go through is similar when compared side by side.  However, chiropractors believe in the body’s ability to heal itself through optimal wellness and that drugs or surgery should be a last line of defense.  Therefore, by keeping the spine in alignment and restoring proper function to the nervous system, the nervous system will facilitate healing naturally.  This allows the body to operate at its maximum efficiency and correct the cause of an issue.  Some medical doctors do use osteopathic manual manipulation (OMM), but it is not frequently used.  Medical doctors have the ability to prescribe drugs, while chiropractors do not.

 

 

Is a Chiropractor the Same as a Physical Therapist?

No, a chiropractor is not a physical therapist.  Commonly, the two will work in conjunction with one another for a patient’s rehabilitation plan.  A chiropractor is a spinal expert and s/he will focus on the alignment of the spine. A physical therapist will focus on the muscles around the spine.  By working with both of them, you can have a spinal alignment to correct the root cause of your problem, then strengthen your muscles to hold the proper alignment in place.

 

 

How do I find a GOOD Chiropractor?

The short answer is Google.  Search for “chiropractors near me” and you should see results for multiple chiropractors.

Read their reviews on Google and Facebook, check out their website and ask around for recommendations from family and friends.  People aren’t normally scared to share their opinions, good and bad.

Do a little bit of research on your own as well.  Make sure that they graduated from chiropractic college and are licensed to practice in your state.  You can also call the chiropractor yourself and ask what type of manipulations s/he does, insurance that is accepted, what a typical appointment looks like and any other information that you wish to know.

Ask if they take x-rays at the initial consultation.  This is always a good sign as x-rays allow the chiropractor to give you much more effective care and to plot out a better overall treatment plan.

Ultimately, it comes down to your personal preference when selecting a chiropractor.  By doing your homework beforehand, it makes your choice much easier.

 

7 Back to School Tips for Overall Wellness and Chiropractic Health

Tip #1: Use Your Backpack Correctly

Backpack weight is one of the most common questions that chiropractors receive.  Your backpack can weigh between 10 to 20 percent of your total body weight (no more than that), so it does differ from child to child.  Because smaller children don’t have as much muscle mass, no more than 15 percent of their total body weight is recommended.

 

Wearing your backpack properly is also important for spinal health.  Though it may be cool to wear it on just one shoulder, it can cause misalignment in your spine and back pain.  There are two straps for a reason.  Make sure that they fit snugly over your shoulders and that it doesn’t droop below your belt line.

 

 

There are also some backpacks that come with a third strap that fastens below the sternum to help distribute the stress and take pressure off of the shoulders.  This should be used when you plan on wearing the backpack for longer periods of time.

 

A good backpack with memory foam or wider shoulders is an investment in your education as well as your health!

 

Tip #2: Fight the Germ Power

Back to school means exposure to all types of new germs and people.  You need to be in good health to fight off colds, bacteria and viruses.  Getting adjusted by a licensed chiropractor promotes proper immune system function.  The nervous system itself (which is connected to your brain) controls your immune system.  By getting adjusted, it allows the communication from your brain to effectively and efficiently control the immune system to fight off the germs.  It can also help you feel better faster if you do get sick.

 

You can also prevent illness by washing your hands and keeping them away from your mouth.  Promote good hand washing skills by using warm water and scrubbing for at least 30 seconds.

 

Dr. Bryan Johnson Side note:  My fiancée is a first grade teacher in the area.  I try to get her adjusted at least once a week to help combat the germs from 20 first graders touching everything.  She is much more prone to getting sick, so I like to try to help her prevent illness as much as I can.

 

Tip #3: Know Your Nutrition Facts

While schools are now trying to improve the nutritional values of their lunches, you still don’t know everything that they contain.  Packing a lunch is really the best option because you control everything that is in it.

 

Try to avoid processed foods and anything with preservatives.  A great lunch will have water, protein, fruits, vegetables, dairy and even a little something sweet (just watch the added sugar amounts).  Easy proteins to include are grilled chicken, hard boiled eggs or real turkey breast.  Avoid processed deli meats due to the nitrites and nitrates that are found in them.

 

 

 

Tip #4: Avoid Weekly Stress with Sunday Prep

 

To lower your stress levels, make a plan on Sunday for everything that will happen over the week, including your meals and activities.

 

Know that you need to pack a lunch every day?  Try cooking a chicken or a turkey so that you know that you have protein ready and available.

 

Too tired to cook after Wednesday’s soccer practice?  Make a casserole Sunday and put it in the freezer.  When you get home on Wednesday, all you have to do is put it in the oven.

 

New research shows that decision-making is a depletable resource.  By planning ahead, you can prep and get ready on Sunday.  This allows your week to go more smoothly, gets your family to eat healthier and eliminates the stress of having to think of meals.

 

Tip #5: There is a Proper Way to Read (and Look at a Tablet or Laptop)

It’s an excellent development that children are now receiving tablets or iPads in school so that they do not have to carry heavy books.  This does minimize the weight of the backpack, but it creates a new problem.  They are staring at a screen all day long, most likely with improper posture as their head tilts forward and goes over the top of their shoulders.

 

Children (and adults) need to be cognizant of their head posture while they are using a tablet, computer or even a textbook.  Make sure that your tablet (or textbook) is in a stand that tilts toward you and that your head doesn’t tilt over your shoulders.

 

More and more children are visiting the chiropractor because they are having postural issues with their upper back and neck as well as headaches.  As a general rule, you should not do anything in a certain posture for more than 50 minutes.  After this time period, take a ten-minute break.  Get a glass of water and rest your eyes.  This will help reduce headache frequency as well as misalignments and other chiropractic issues.

 

Tip #6: Sit Up Straight Young Man (or Young Lady)

 

When you are sitting at your desk at school, keep your feet flat on the floor, shoulders back and your head back over the top of your neck and shoulders.  Some kids tend to slouch and start sliding underneath the desk, but they really should keep their back against the back of the chair.  Make sure your head is on top of your shoulders and not leaning too far forward.  This will help with spinal health (and paying attention to the teacher).

 

Tip #7:  Drink a Glass of Water When You Wake Up

You should always drink an eight-ounce glass of water as soon as you wake up.  It re-hydrates you from not drinking the entire night.  It will actually start to stimulate your internal organs and gets them moving.  It also helps you to wake up.

 

Do you stretch in the morning?  Have that glass of water first!  It will get the hydration back into not only the muscles but the discs in your spine.

 

 

Gain a Competitive Athletic Edge with Your Chiropractor

 

What do all 30 NFL teams, the 1976 Olympics, Troy Aikman and Usain Bolt all have in common?

Chiropractors!

The 1976 Olympics were the first to see the introduction of chiropractors to the medical team (The US first added a chiropractor at the 1980 Winter Games). All 30 NFL teams now have a chiropractor on staff. Additionally, Troy Aikman and Usain Bolt have been advocates of how their chiropractors have helped them in their athletic career.

 

Three Ways Chiropractic Care Aids in Athletics

From the professional athlete to the mom at the gym, there are three primary ways that chiropractic care can help with any type of athletics:

1. Chiropractic treatment will give you a competitive edge in sports by maintaining a healthy spine and nervous system. This in turn helps with muscle balance and strength. Additionally, adjustments can help boost some energy levels.

2. Chiropractic treatment will help with maintenance and injury prevention throughout your athletic career. It doesn’t matter the competitive level, athletes put a lot of stress and strain on their bodies every day. Regular adjustments and checkups from your chiropractor help to maintain your body at an optimal level as well as prevent possible injuries from occurring.

3. Chiropractic treatment will help your rehabilitation process go more efficiently if an injury does occur. By making sure that your spine is in proper alignment, your nervous system will be operating at peak efficiency, thus improving communication from the brain to the body. This will insure that your healing process will proceed as quickly as possible.

 

Competitive Edge

Athletes have been extolling the virtues of chiropractic care for years! Troy Aikman, Jerry Rice, Usain Bolt and Aaron Rodgers are all big advocates, just to name a few. In fact, Aaron Rodgers’s dad is a chiropractor, so he has actually had this advantage since he started playing. Imagine being as good at sports as Aaron Rodgers! Almost all professional sports teams now have a chiropractor on staff to help their members gain a competitive edge.
With a healthy spine and nervous system, you have the ability to train at a higher level. Your system is operating as efficiently as possible. This allows you to build more muscle, train to be faster and build more endurance.

 

Maintenance and Injury Prevention

Athletes can use chiropractic treatment for maintaining their bodies in a multitude of ways. Your chiropractor can help with your warm-up routine and stretches that correspond to your athletic activity. This is to ensure that your muscles are properly prepared and you have less of a chance to injure yourself.
A chiropractor will fix any misalignments, which could cause injury. Common causes of misalignments in athletes are due to the wear and tear that they put on their bodies. There are a lot of hip and lower back problems with runners and people that play high impact sports. Golf and baseball participants see disk issues due to the effort that they put into the rotation of their bodies.

Misalignments can also cause muscle imbalance. If there is an overuse of a certain muscle, your body will try to overcompensate to equal out the force. This overcompensation can result in pulls, strains and other injuries. By keeping your spine adjusted, you are eliminating any chance for this to happen.

Rehabilitation

Proper chiropractic care will help your body heal more quickly and efficiently. A properly aligned spine allows the brain to communicate with the injured area via the nervous system as effectively as possible. Because the body has an innate ability to take care of itself, this communication is of paramount importance. By operating at peak levels, the body will heal as quickly as it can.

 

Chiropractic Excellence

From elite professionals to pee wee football players, all athletes can benefit from regular chiropractic care. A properly aligned spine helps with healing, injury prevention, and it gives you the opportunity to push yourself to the next level in your athletic endeavors. Gain a competitive edge over your competition and start on a path to optimal health by scheduling an appointment with a chiropractor today!

To schedule an appointment with Dr. Bryan Johnson, call 412.833.7246

 

An Interview with a Healthcare Professional: Chiropractor Dr. Bryan Johnson (Part 3)

Q: Tell us a little about sciatica and what you can do to help.
A (Dr. Bryan Johnson): You do see that term on a lot of chiropractic websites and I don’t think that it’s often clear what exactly it is. Sciatica is pressure on the sciatic nerve. The sciatic nerve is actually a large bundle of nerves that come from the lower back and sacrum area. It forms one big nerve that runs down your buttocks and the back of your leg. A chiropractor’s role in alleviating this pain is adjusting the hips and the lower back take the pressure off the nerves.

Q: What is the sound that happens during an adjustment and why does it do that?
A (Dr. Bryan Johnson): That sound is actually air going through the joint space between the bones in your spine. The spine consists of 24 bones. In between each bone, there is a disk space that is known as a “joint”. Whenever the adjustment occurs and the bone moves, the joint space and disk opens slightly and air flies through the vacuum in the disk. It is not a bone cracking or ligament snapping, it’s just the sound of air moving through the joint space as the bones are adjusted back in the correct position. It is the same sound that happens when you crack your knuckles.

Q: I’ve had surgery on my back or neck. Is it still safe for me to see a chiropractor and why?
A (Dr. Bryan Johnson): It is definitely still safe, but a full evaluation is necessary before treatment is started. I always like to see the post-operation x-rays of the back or neck to see the stability of the given space. If it is not stable, obviously I cannot adjust it. If the surgery occurred a while ago, I like to take my own x-rays to make sure that it is still stable. Typically, sections of the spine that have been operated on contain pieces of metal, so they are very stable. The problem with this is that the rigidity eliminates some range of motion.
Using the neck as an example, there are seven bones in the neck, which move independently and give you the proper range of motion. If you have surgery on two of the bones, this gives you one less joint space for motion. Additionally, it is putting extra stress on the bones above and below it. This overwork and over-stress can become problematic after surgery. It is important that you work closely with a chiropractor after the surgery to maintain the joint above and below the surgical area.

Q: What are the similarities and differences between a chiropractor and an osteopath?
A (Dr. Bryan Johnson): Chiropractors and Osteopaths are both licensed to do adjustments, though osteopaths call it a “manipulation”. A chiropractor’s approach is always to adjust the spine in order to improve nerve flow. The osteopath’s approach is to adjust the spine and try to improve blood flow. Over time, osteopaths have also gotten away from the natural approach of no drugs or surgeries. They can now prescribe medications and recommend surgeries. Chiropractors try to let the body heal itself through optimal nervous system functionality.

Q: I work out and eat healthy. Why should I see a chiropractor?
A (Dr. Bryan Johnson): Life is about balance, no matter what you do. If you work out seven days a week or you sit on the couch all day, you are still putting stress on your spine. It is subject to wear and tear, so it’s important to get your spine checked on a regular basis. This will help you to prevent problems from occurring. It will also help you to be able to continue to exercise.

Q: Why do you take x-rays?
A (Dr. Bryan Johnson): Technically, a chiropractor does not need an x-ray in order to adjust someone. However, I like to take them for a multitude of reasons. Firstly, if a person has never had any work done on his or her spine, it will help me understand what is happening in the spinal column very efficiently and quickly. Secondly, it will help me determine the severity of their issues, how often I need to adjust them and how long the treatments should last. Thirdly, there are also instances where an x-ray will show a problem in the spine that is in contradiction to them being adjusted. There are certain issues, especially in the upper neck, that if I see a malformation of the bone on a person’s neck, I have to be very careful with the adjustment or the adjustment cannot be performed. Finally, I like to use the x-rays as an educational tool. I can show the patient their spine so that they can understand exactly what is wrong and what I can do to fix it. It goes from being abstract to concrete. If you can see the issues, most people will want to get them fixed to make sure that they have mobility function as they continue to age.

Q: How do you select a good chiropractor to see?
A (Dr. Bryan Johnson): Google, Yelp or Facebook reviews are always a good place to start. You can also ask your friends. Referrals are big in chiropractic because no one is going to suggest a chiropractor that they have had a negative experience with.
Once you get to speak with the chiropractor, make sure that s/he is asking you good questions about what is wrong with you. Make sure that they take a complete case history as well and do a full exam, complete with x-rays. A big red flag to look for is if a chiropractor makes promises that seem unrealistic or false. Chiropractic is about improving the function of the body, so there are some amazing healing situations that you can see with chiropractic care. However, if they tell you that they know that they can cure cancer or type 1 diabetes, you want to proceed with extreme caution. Make sure that you are receiving a proper education from your chiropractor.

Q: What is a sublaxation and why do I see it on all chiropractic sites that I visit?
A (Dr. Bryan Johnson): A sublaxation is hard bone in the body that is misaligned and putting pressure directly on soft nerve. I am a chiropractor who is sublaxation-based. This means that I look through all 24 segments of the spine to determine which bones are out of alignment and adjust them. A sublaxation can be silent, which means that they can cause a dysfunction and a miscommunication from your brain to your body, but you as the patient are unaware of it because it is not causing pain. These silent sublaxations are why it is so important to treat the whole spine and not just the parts that have pain. There are chiropractors that are pain-based, but I do not recommend that method.

An Interview with a Healthcare Professional: Chiropractor Dr. Bryan Johnson (Part 2)

Q: What is chiropractic exactly?
A (Dr. Bryan Johnson): Because of its importance, the spinal cord is the only organ in the entire body that is completely encompassed in bones as a protective measurement. When those bones misalign, it puts pressure on the nerves. This can cause pain, but it can also cause dysfunction in the body. A chiropractor’s main goal is to realign the spinal column to make sure that the nervous system functions at its highest efficiency. Despite the common belief, we do not just focus on back pain.

Q: What does chiropractic treatment normally entail?
A (Dr. Bryan Johnson): In my office, treatment starts with a thorough evaluation. Using a set of x-rays, I am able to do an analysis so that we know the exact problems and the extent of the spinal misalignment. Based on that analysis, I then perform the adjustments to the spine using my hands. This is known as a “manual adjustment”. I move the bones back into position using short, quick movements called “thrusts”. I can also perform extremity adjustments as well, so that can cover your shoulders, elbows, wrists, feet and hands.

Q: In what instances should I see a chiropractor instead of a doctor?
A (Dr. Bryan Johnson): There has been a campaign started known as “Chiropractic First”. This is because chiropractic should be something that everyone looks into, not only to combat daily aches and pains, but to boost their immune and nervous system function. It is not a “magic potion” or a “cure-all”, but it is a very simple way to make sure that your spine is in proper alignment and your nerves are working correctly. This can lead to a reduction in doctor’s visits over your lifetime.
When a patient first visits my office, I will conduct a full assessment. I want to be sure that their issue can be treated with chiropractic. Avoiding prescription drugs and surgery is in everyone’s best interest. Therefore, you should visit a chiropractor first to make sure your issue is not something that we could handle.

Q: I have heard horror stories about people seeing chiropractors and their problems worsening. How are you different and is chiropractic treatment safe?
A (Dr. Bryan Johnson): Chiropractic treatment is absolutely safe and effective. The fact of the matter is there is a certain amount of risk along with the benefits associated with any type of healthcare you decide to pursue. I have found in chiropractic that the risks are minimal compared to the benefits. There can be some stiffness that accompanies an adjustment, but this is due to muscle inflammation. I always make sure to prepare my clients so they know what to expect and discuss techniques, such as icing, to combat the stiffness.

 

Q: Do I need a referral from my doctor to see a chiropractor and is it covered by my health insurance?
A (Dr. Bryan Johnson): I have not yet encountered anyone who needs a referral from a doctor. However, a doctor can refer you to a chiropractor.
Most insurance plans will cover some chiropractic treatment. I can verify the insurance for my patients as well. The coverage will obviously differ from plan to plan as will the co-pay.

Q: What exactly is an adjustment and how do you do it? Is there any discomfort involved?
A (Dr. Bryan Johnson): The adjustments that I do are manual manipulations, so I use my hands to put the bones of the spine back in proper position. The motion used is called a “thrust” and it is a high velocity low amplitude motion. It should not feel like someone is punching you in the back. It’s a quick adjustment that gets the bone to move back into alignment.
I get the comfort question frequently. Typically, there should be no discomfort and most patients enjoy the adjustments. The exception to this rule are the people that come in and are already in a serious amount of pain. However, after doing a full assessment, I try to do the adjustment quickly and alleviate as much pain as possible for them.

Q: How long does an adjustment normally last?
A (Dr. Bryan Johnson): It is different depending upon the patient. If a new patient comes in at the age of 40 and has never had an adjustment before, it may only last a few hours. This is because their body is not used to the positioning that the adjustment did and it will tend to pull back out of position. This is known as “retracing”. Once a patient has had multiple adjustments, their body should start to accept the new spinal position. At this point, you should get some strength and stability built into your adjustment and it should last anywhere from a few weeks to a few months. This also depends on your activity level. Athletes put more stress and strain on their bodies, so they tend to need to be adjusted more often.

Q: How often do I need to see a chiropractor?
A (Dr. Bryan Johnson): Most people will come frequently when they have pain that they would like to alleviate. However, when that pain goes away, they are less likely to prioritize a chiropractic visit. This is a mistake. Regular visits help to keep you at optimum condition. I often use the analogy of going to the gym. If you go to the gym once a month, you are not going to see results. You have to go regularly to get the results that you want. The same applies to chiropractic treatments. Regular visits are very important. Once you know that your spine is in better alignment, which typically happens in a month, 12 visits a year is ideal for most people. It does vary from person to person. Normally, between 8 to 20 chiropractic visits are approved by insurance companies. Therefore, your maintenance adjustments should be covered.

 

 

An Interview with a Healthcare Professional: Chiropractor Dr. Bryan Johnson (Part 1)

Q: Why did you become a chiropractor?

A (Dr. Bryan Johnson): I personally started my chiropractic journey when I was seven.  I had chronic ear infections that were so bad, I was always on antibiotics and missing school.  In fact, I had tubes in my ears three times! I was sick a lot and had a weak immune system.  The doctors told my mom that I would grow out of it, but that did not seem to be happening.  We had a family friend that was a chiropractor. After listening to everything that I had been through, he convinced my mom bring me into his office for an appointment.  After receiving a comprehensive analysis and regular adjustments, my ear infections completely went away.  I went from missing school frequently to barely at all.

Because of the impact that chiropractic made on my life at such a young age, I felt that it was the perfect fit.  I can now do for the rest of the world what my chiropractor did for me.  I’m so happy to have a job that can actually affect a person’s health on a daily basis and give them a higher quality of life.

 

Q: What is your background and training?

A (Dr. Bryan Johnson): I received my undergraduate degree from Penn State Main in Biology.  I then attended the Palmer College of Chiropractic in Davenport, Iowa, founded in 1897.  After passing the national boards, I became licensed in Pennsylvania.  After working at a clinic in Eastern Pennsylvania for a few years, I returned to the Pittsburgh area and opened my own office.

 

Q: What is your overall approach to wellness and what is your health care philosophy?

A (Dr. Bryan Johnson): Wellness in life is all about balance and finding your way to optimal health.  So many things go into that balance, chiropractic being one of them.  This is to ensure that your nervous system is functioning correctly.  It should also include proper stretching, exercise, healthy diet and nutrition, stress relief and sleep management.

My chiropractic philosophy is that everybody with a spine should get adjusted on a regular basis.  The nervous system should be checked regularly by a chiropractor to be sure that you don’t have any nerve interference.  Again, it’s not just about relieving existing pain, but making sure that the body is functioning at its highest efficiency.

 

Q: What are the main reasons to see a chiropractor and what do your patients often come in for?

A (Dr. Bryan Johnson): The majority of my patients are ones that I see for common problems associated with chiropractic treatment, such as back pain, neck pain, sciatica and headaches.  However, in the spirit of chiropractic first, it is important for everyone with a spine to see a chiropractor regularly.  Because the nervous system controls everything in the body, you want to be sure that it is working at its optimum level.  You can have dysfunction in the body that has no symptoms.  This may result in decreased efficiency in digestion and metabolism, acid reflux, sleep apnea, vertigo, headaches and a myriad of other issues.  A chiropractor can help you find the misalignment in your spine and correct these issues.

In addition, I have actually had patients have better odds of conceiving children due to chiropractic care.  The nerves that control the reproductive organs were so compressed that they couldn’t get pregnant.  Getting adjusted helped them to become pregnant.  It’s about the function of the entire system, not just eliminating the pain.

 

Q: Should my children see a chiropractor?  What age would you recommend that they start?  What are some good examples where my child would benefit from a chiropractic adjustment?

A (Dr. Bryan Johnson): Absolutely, your children should be receiving adjustments from a chiropractor.  I have heard of babies being adjusted as soon as they are born, but I personally have never done that.  The soonest that I have adjusted a child is at two weeks of age.  The birth process itself is traumatic and could cause neck and shoulder issues, so a baby should be adjusted early.  These adjustments can also help with colic, latching when breast feeding, digestive issues, childhood asthma, acid reflux and ear infections as well as a plethora of other childhood issues.  As I mentioned previously, I benefited greatly from chiropractic treatment as a child.

 

Q: Have you worked with patients that have had surgery on their neck or back?

A (Dr. Bryan Johnson): Yes, I have worked with patients that have had back or neck surgery. Sometimes the surgery goes well and everything is fantastic.  However, occasionally they still have issues afterwards.  This is where regular chiropractic treatment comes in.  Surgeries can come with scar tissue though, which can cause some issues with the range of motion in the spine.  I like to monitor this and try to ensure that future surgery be avoided.

 

Q: What are the most common injuries that you see in your office?

A (Dr. Bryan Johnson): The most common injuries that I see in my office are the people that have hurt themselves doing day-to-day activities.  This is why visiting the chiropractor is so important, so that you can avoid injuring yourself performing daily tasks.

 

Q: Who should visit the chiropractor?

A (Dr. Bryan Johnson): Chiropractic care is for everybody.  Whether you have injured yourself or you are trying to prevent injury, everyone should see a chiropractor on a regular basis to maintain their spine.  However, not all spines were created equal, which is why I tailor every treatment to the individual patient.  I have had people tell me that their child is too young, or their parent is too frail. The youngest patient that I have had was 2 weeks old and the oldest patient was 97.  I can create a unique chiropractic plan based on an evaluation and medical history for anyone with a spine!