Attleboro, MA Chiropractor
Miller Chiropractic Health Center
1237 South Main Street
Attleboro, MA 02703
(508) 226-2333
(508) 226-2421 fax
Chiropractor in Attleboro, MA Call For Pricing

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Tina Beychok February 2, 2018

You have probably heard vitamin D referred to as the “Sunshine Vitamin.”

This is that the best way to benefit from it is through direct exposure to sunlight, specifically ultraviolet B (UVB). Although there are some foods that are fortified with vitamin D, their levels are nowhere near that which the human body requires. In fact, a 2011 study in Nutrition Research estimated the prevalence of vitamin D deficiency among the general adult population to be as high as 41.6 percent.

This presents a dilemma for people who live in regions that may not get as much sunlight during the winter months compared to other regions further south. In essence, the closer a region is to the Arctic Circle, the shorter the days will be during winter.
Given that vitamin D is crucial for preventing bone loss, it’s easy to see why people may have a greater incidence of bone loss if they live further north than people who are located further south. In light of this dilemma, how can you ensure that your patients are getting an adequate daily intake of vitamin D?
How much sun is enough?

This is a somewhat difficult question to address, as there can be many variables. It can depend on how much pigmentation there is in the skin, how much of the body is exposed to direct sunlight, and both the season and latitude.

However, the general consensus appears to be that the optimal amount of time is slightly less than the amount of time it would take for somebody to first develop a sunburn. For example, somebody with fair skin wearing shorts and a t-shirt during the summer would achieve optimal sun exposure faster than a person with darker skin, if all other variables were identical.

Sun substitutes

Unfortunately, some regions simply do not get enough sunlight during the winter months to provide adequate levels of vitamin D. A 1988 article, published in the Journal of Clinical Endocrinology & Metabolism, examined the effects of season and latitude on vitamin D exposure during winter in the cities of Boston and Edmonton. A later article, published in Photodermatology, Photoimmunology & Photomedicine, suggested the use of UVB lamps as a promising alternative to direct sun exposure. Such a lamp may not only provide your patients with a means to increase their vitamin D levels, but may also treat conditions such as wintertime seasonal affective disorder.

Vitamin D supplementation
The Office of Dietary Supplements at the National Institutes of Health recommends that children between the ages of 1 and 17 take 15 mcg of vitamin D per day. Adults between the ages of 18 and 70 can take the same amount. Adults age 70 and older should increase their daily vitamin D intake from 15 mcg to 20 mcg. Fortified foods, such as milk and some cold cereals, can also help your patients increase their vitamin D intake, as well as fatty fish such as salmon.

While it is still important for your patients to obtain as much of their vitamin D as possible through sun exposure, this can present a challenge in colder, northern climates during winter.
A combination of sun lamps that put out UVB light, vitamin D supplements and food that is fortified with vitamin D can help them make it through the winter without increasing their risk for dangerously low levels of vitamin D.

By Dr. Jeffrey Tucker

I remember reading a quote in the American Journal of Pain Management that said "To live a long, active, energetic life, few things matter more than good posture." Postural issues are a big contributor to many different aches and pains and injuries to our bodies. Injuries related to poor posture tend to be overuse injuries, which build up over a period of time. Slouched sitting for extended periods of time at a desk or in front of the TV can cause the shoulder joints to sit in a forwards position. This causes a muscle imbalance where the chest muscles are tight and the upper back muscles are weak. If you suffer with low back pain that developed slow and gradual with no history of trauma or overuse, the problem may be due to poor posture. Slumped sitting usually causes the arch of the back to flex or round and this places extra strain on the muscles and ligaments, which support the lower back. This results in muscle spasms and sometimes muscle strains.

Sitting, staring at a computer screen for hours on end, allowing your shoulders to round and your neck protrudes forward can cause aches and stiffness in the neck-shoulder area and even cause headaches. An accumulation of poor posture day-in and day-out can result in shortening of the chest muscles and weakening of the small, postural upper back and neck muscles, which work to pull the shoulders back. Once the rounded shoulders and forward head posture become a habit, it is hard to break that pattern.

Most people get out of bed in the morning and go sit down at a table and eat breakfast, then get in there car and drive to work. Large chunks of the work day is spent sitting hunched over a computer or in a vehicle driving to appointments. After work people go home and sit at the dinner table and then sit slumped on a couch to watch TV until they go to bed. This excess sitting for long periods during the day and night adversely affects posture, which in turn effects your performance in your activities and is quite often a predisposing factor in injury.

I understand most people need to spend on average eight to 10 hours each day at work. Don't be one of those people who sit unconsciously in improper body positions and engage in repetitive movements that create muscle imbalances leading to poor posture. Poor self esteem, psychological distress & depressive symptoms are all related to poor posture. The most natural thing you can do here is increase your '"get up" and "move around" time. Create a variety of movement in your activities of daily living.

If you have poor flexibility, try some simple yoga. Muscle imbalances and joint dysfunctions associated with poor posture can create areas of too much motion in certain spinal segments causing instability. These areas may then wear out prematurely, while other areas may have too little motion in the spine causing range of motion/mobility dysfunctions; anytime you have a right side - left side imbalance, we call that an asymmetry. If you have an asymmetry in your muscles, you are more susceptible to injury.

Improve your posture by using these techniques:

  1. Become aware of the things that you are doing, even the things that you don't even know you are doing that are contributing (harming) to your posture.
  2. Think of staying in a "tall spine" posture (while sitting, standing, during exercise).
  3. Take frequent breaks from sitting and use the Brugger's postural relief position as one of your style of breaks.
  4. Know what it feels like to be in proper posture alignment and frequently try to duplicate that feeling - sometimes clients don't even know what good posture feels like and looks like.

Taking frequent breaks from sitting at your desk is one of the most important things you can do for prevention of poor posture. Become aware of the times that you are doing repetitive movements and/or sustained postures, i.e., the mattress you sleep on may be worn out and contribute to microtrauma to the tissues causing altered spinal curves. The position you sleep in is important - the least offensive sleep position is on your back, then side lying with a pillow between the knees, and the least desirable position is on the stomach. A pillow with a good cervical support is important - a pillow without any cervical support may contribute to altered neck curves. The chair at your work station should allow you to sit upright rather than in a slumped posture.

Other things that maybe harming our posture: I think our moods influence our posture; a person who is depressed has a classic hunched over looking appearance. Even our exercise choices need to be scrutinized. If you perform the same exercise over and over such as cyclists who spend 2-3 hours riding their bicycles in a position of lumbar flexion develop a reduced lumbar curve; long distance swimmers who perform repeated motions may experience shoulder pain from altered posture and faulty biomechanics. For any person who sits eight hours a day hunched over a computer, the last thing that person needs to do is spend time hunched over a bicycle for recreation or pounding out bench presses at the gym.

The shoes you wear daily are important to maintain - worn out soles could contribute to foot and ankle malpositions leading to altered posture; foot pronation issues may require an insert or orthotic - this can help improve gait and posture by correcting faulty biomechanics.

I always recommend that we improve our ability to take deep breaths and expand the lungs capacity. Using the cue "breath into the back" helps improve posture.

Let me be perfectly clear – you can improve your posture – first become aware of your posture. Second requires training your body with simple exercise maneuvers and progressing to more challenging strength exercises.

Here are some simple exercises to get you started:

  1. Engage in daily use of the foam roll to provide self-myofascial release and self massage. Spend 3-5 minutes rolling out the thoracic spine and shoulders.

 

  1. Make sure you know how to go from "sitting to standing" properly. Stand upright (tall spine) imagining a sting attached to the base of the skull is lifting you upright, rather than leaning forward at the waist when going from sitting to standing. Once you are up, raise the hands above the head with the arms extended and with the elbows in line with the ears. Lean or bend backward as far as possible, making sure the hips go forward and the arms go backwards simultaneously. Repeat this maneuver 10 times.

 

  1. Perform "Chair Decompression": The person sits in an upright chair with their arms behind them, slightly bent, hands on the seat of the back of the chair. They push downward, straightening the arms and leaving the buttocks in the chair, unloading the trunk and spine. Keep the arms externally rotated; this moves the upper body into something similar to Brugger's.

 

  1. Perform Brugger's relief position: Sit at the edge of a chair; Put your knees apart (wide) and your feet under the knees: Arch your back; Rotate your arms outward so your palms face forward; Separate your fingers and point your thumb backward; Tuck in your chin; Hold this position while taking a deep breath in though your abdomen. HOLD the position for 5 seconds, release for 3 seconds, Repeat 3-5 times.

 

  1. Perform Cobra: Laying face down on the floor-in prone position, have arms beside your hips. Activate the core by drawing in your navel towards spine and squeezing the glutes. With your core and glutes activated, lift the chest off the floor, lift arms up and back towards the hips rotating thumbs towards the ceiling. Pause momentarily at the top of the lift then return to starting position; at all times keeping the chin tucked into the chest and the feet on the floor. Upon completion of the movement, repeat. Don't over emphasize arching of the back to the lift the chest off floor. Only lift to where you are comfortable - no lower back pain should be felt. Note: hold for 2-3 seconds. Repeat 5 times.

 

  1. Core training including the abdominals, lower back, gluteus, and hips is important for pelvis alignment.

 

  1. Strength training exercises include A) Bent over back rows. Bend over from the hips with the torso parallel to the floor. Pull either bands or free weights up, squeezing your shoulder blades as close together as you go). B) Standing or seated rowing exercises - start with your arms in front of the body holding on to a band or cable machine. Pull straight back bending at the elbows with the hands moving back along the sides of the body. C) Back Flys - Gripping on to a cable machine or bands, extend your arms into a wing span position.

 

By Miller Chiropractic Health Center
January 03, 2018
Category: Back Problems
Tags: Herniated Disc  

Herniated discs (also known as ruptured or slipped discs) are one of the most common causes of back pain. Discs have a hard outer herniated discsurface and a soft fluid center, acting as cushions between the vertebrae in the spine. When a disc becomes brittle or cracks from trauma or wear and tear from the normal aging process, it can leak fluid, known as herniation. Herniated discs are most common in the lower back (lumbar spine), but they also occur in the neck (cervical spine). Slipped discs are generally painful, but do not always cause symptoms. Dr. Jason Miller, a chiropractor in Attleboro, MA, offers a number of diagnostic and treatment options for back pain and injuries.

Herniated Disc Diagnosis and Treatments in Attleboro, MA

There are a number of risk factors for disc herniation, but in many cases the cause is unknown. Trauma or impact from an accident or fall can cause a healthy disc to rupture, but often discs naturally become more brittle and prone to cracking with age. Lifestyle factors like smoking and being overweight/obese can put additional strain and pressure on the discs and increase the risk of herniation.

The most common risk factors for disc herniation include:

  • Degenerative disc disease - when the discs progressively weaken and become brittle with age
  • Genetics/family history
  • Being obese/overweight
  • Working in a physically strenuous occupation/repetitive motions that put strain on the back

Ruptured discs can impact the surrounding nerves, causing symptoms like numbness, tingling and pain in the affected area. Slipped discs in the lumbar spine typically cause symptoms in the buttocks, thighs, and sometimes feet; cervical herniated discs generally cause symptoms in the shoulders and arms.

Treatment options depend on the location and severity of your condition. In many cases, conservative treatments like over the counter pain relievers, rest, ice, and physical therapy are sufficient. Other treatment options include prescription medications, and chiropractic treatment, massage and electrotherapy. Herniated discs can be diagnosed through a physical exam or diagnostic imaging tests such as MRI.

Find a Chiropractor in Attleboro, MA

Back pain does not have to interfere with your quality of life. For more information about treatment options for a herniated disc, contact Miller Chiropractic Health Center by calling (508) 226-2333 to schedule an appointment with Dr. Miller today.

As cold and flu season descends upon the U.S., people young and old are ramping up their prevention tactics and looking to fortify their immune system to stave off an attack. The influenza virus, while infectious year-round, peaks in its spread in the late fall and winter months, primarily between December and February according to the Centers for Disease Control and Prevention.

Tens of thousands of people die each year from the flu or complications of the flu, largely young children, and elderly adults. Those with existing medical conditions may also be more susceptible to flu infection and complications. While vaccines and early detection can help prevent the flu and mitigate more severe symptoms (like extreme body aches, high fever, cough, and a runny or stuffy nose), other strategies can play an important role in protecting your body as well. Practicing good hygiene, avoiding large crowds and sick friends or relatives, not sharing cups and utensils with others, and tracking outbreaks near you can go a long way, but what about chiropractic care?

 Loads of health providers offering spinal manipulation and chiropractic services tout flu-prevention effects of regular adjustments, but is there any real data to back that up? Indirectly, chiropractic care generates protective benefits to the body and immune and central nervous systems which may help in the event of a flu infection – benefits include:

 Minimizing vertebral subluxations

When a patient’s body responds to stress, muscles may spasm and spinal bones tend to lock up. Small areas of misalignment in the vertebrae start to worsen, and the nerves in and around the spine responsible for communicating with the brain become stifled and distorted. This results in diminished control of your body’s natural defenses, putting you at potentially high risk of infection.

Chiropractors have the unique training to find and correct dangerous vertebral subluxations with routine spinal adjustments. Keeping the nerve flow strong and healthy could be one key to helping you fight off unwanted illness during cold and flu season.

 Reinforcing mobility and range of motion

If a chronic neck ache from forward head syndrome or low back pain is keeping a patient from their regular exercise routine, this could inhibit their body’s natural resistance to foreign pathogens like the influenza virus. Exercise not only boosts circulation, strengthens the heart and other muscles, loosens joints, and builds bone density, but it bolsters the immune system to defeat pathogens that try and invade.

 Chiropractic treatment including adjustments, cervical traction, and inversion all help to both relieve pain as well as improve range of motion and keep patients physically active. Inversion has also been shown to boost lymphatic flow which is the body’s natural drainage system of biological waste products and toxins. An empowered lymphatic system is a key to stimulating a strong immune response when the body detects viruses and bacteria.

 Reducing pain and stress

Pain associated with musculoskeletal misalignments can not only exacerbate feelings of stress but also negatively impact quality and duration of sleep. Some experts recommend children and adults actually try to get an extra hour of sleep during cold and flu season, as nighttime rest serves as a critical window for the body and brain to repair and restore themselves to fighting shape.

 In addition to spinal manipulation, ice therapy under a chiropractor’s care can aid standard pain in the neck, back, and hips. Equipment may vary depending on the body area being treated; for example, the best ice packs for your neck will be flexible and able to wrap, roll, and contour to the neck to cover more surface area with cool compression.

 The flu is no laughing matter. Even a strong and healthy adult can become infected and end up sick in bed for days at a time. Chiropractors have an almost exclusive ability to fortify the immune system with spinal adjustment, pain relief, and improved range of motion.

 

By Miller Chiropractic Health Center
November 02, 2017
Category: Chiropractor
Tags: neck pain  

Think there's nothing you can do about that nagging pain in your neck? Our Attleboro, MA, chiropractor, Dr. Jason Miller, discusses neck paincommon causes of neck pain and explains how chiropractic treatment can reduce your painful symptoms.

Why does my neck hurt?

Neck pain can occur due to a variety of reasons including:

  • Injuries: Whiplash, an injury that often occurs as a result of a car accident, can cause neck pain for weeks after your accident. Although whiplash is a common cause of neck pain, any injury that strains your neck can be responsible for your symptoms.
  • Herniated Disk: Herniated discs press on nerves in your neck, causing pain that radiates from your neck to your arms and hands. A herniated disk may also reduce your range of motion and cause numbness and tingling.
  • Posture Issues: Pain isn't always caused by an injury or condition, but may occur if you have poor posture. Your posture may suffer if you spend hours in one position at work every day or frequently tilt your head to look at your cell phone.
  • Osteoarthritis: Neck pain can also be caused by arthritis in the bones of your neck.
  • Spinal Stenosis: Spinal stenosis occurs when the nerve pathways inside your vertebrae start to shrink, resulting in pressure on your nerves. In addition to pain, you may also experience numbness if you have this condition.
  • Stress: Stress can cause the muscles in your neck and upper back to become stiff and tight.

How does chiropractic treatment reduce neck pain?

When you visit our Attleboro office, we may recommend a variety of treatments that can relieve your symptoms, including:

  • Neck Manipulation: Using gentle pressure, we will perform adjustments to your cervical spine and correct the alignment of your neck. Manipulations can improve range of motion, promote healing and reduce muscle stiffness.
  • Massage: No matter what the cause of neck pain, surrounding muscles often become stiff and tight: Massage not only loosens muscles and helps your neck and upper back muscles relax, but increases blood flow to the area, which can be very beneficial in the healing process.

Chiropractic care offers an effective, all-natural solution to neck pain. Call our Attleboro, MA, chiropractor, Dr. Miller - Miller Chiropractic Health Center, at (508) 226-2333 to schedule your appointment.





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Attleboro, MA Chiropractor Miller Chiropractic Health Center 1237 South Main Street Attleboro, MA 02703 (508) 226-2333 Chiropractor in Attleboro, MA Call For Pricing