Feeling Fatigued Lately? Look to Your Ribcage

Did you know that you have twelve (12) pairs of ribs; seven of which connect your spine to your sternum (breastbone)?

The primary function of the ribcage is to house and protect the heart and lungs and associated vital structures while allowing movement for breathing (chest expansion). The ribheads (ends) are attached to the first seven thoracic vertebrae in the back (spine), and to the sternum in the front. Ribs are mostly bone, but transition to a more pliable (bendable) cartilage material as they approach the sternum. The purpose of this is to allow some degree of movement during breathing.

The diaphragm is a thin, umbrella-shaped muscle underneath the lungs that allows you to inhale and exhale. When you inhale, your diaphragm lowers, or drops downward, which creates a bellows-like effect on the lungs, causing a negative pressure that draws in air. When you exhale, you are effectively relaxing the diaphragm, letting it rise to its neutral position. All the while, the ribcage, if working properly, pivots slightly at the rib attachments to allow full lung movement.

However, ribs can get subluxated, or shift out of their normal articulation with the vertebrae and/or sternum. This can be from trauma, like a car accident or sports injury; poor posture, and repetitive movements like golf swinging. If the subluxation is bad enough, you can feel a focal, sharp pain on the affected side of the spine when taking in a deep breath. Other times, the subluxation is very subtle and doesn't hurt, but it inhibits proper rib expansion. It can be with you for years, undetected. The only thing you may notice is tiredness from not getting enough oxygen in each breath due to inhibited ribcage (thus, lung) expansion; or, your may find that you can twist your torso to one side more than the other side.

Chiropractic adjustments to the ribheads, rib angles, and sternum can help correct rib subluxations. It's just another way chiropractic can help your body function more efficiently. If you are experiencing any of the symptoms mentioned here, you may want to have your ribcage assessed for proper movement.

Dan Perez, DC
San Ramon Chiropractor

San Ramon Chiropractor Comments on Vaccines

Vaccination is receiving a lot of attention these days. There is uncertainty whether or not vaccinations increase the odds of an infant developing autism. This commentary is basically my opinion on the matter. Obviously, parents are ultimately responsible for doing the research, and making the decision in the best interests of the child.

Here's what the pro-vaccination camp says: vaccines have basically eradicated major diseases like polio and small pox. When everyone is vaccinated, everyone is protected. Those who hold out reduce the effectiveness of the goal of vaccines.

Here's what the anti-vaccination camp says: the number of autistic children increased proportionally with use of vaccines. Thimerosol, a mercury-based preservative can cause neurological deficits. And, the diseases like polio and small pox were already on the decline in the population before the arrival of vaccines.

What is a parent to do? Some feel that not vaccinating their child is irresponsible, as it makes them vulnerable to deadly diseases unnecessarily. Other parents think the opposite, that it is unconscionable to inject viral particles in an infant's pristine bloodstream. The true position is still yet to be decided.

As a San Francisco chiropractor, I naturally have an inclination to revere the natural abilities of the human body when it comes to fighting disease. Now, of course there are instances where the disease overtakes the body's defense system, and drugs and/or surgical intervention may be needed to survive. But I feel that, for most cases of disease, proper hygiene, and taking good care of oneself are much more effective, and cost-effective, than relying only on drugs. So that is why I have chosen not to have my child vaccinated.

In my research on the subject, I have come across the theory of "excitotoxins", that some researchers in the anti-aging field feel are a major cause of degenerative diseases. As you may know, vaccines are weakened viral particles of a particular strain of virus. When injected into the body, the body's immune system analzyes it, categorizes it, and synthesizes antibodies to neutralize the viral particle. So when the real virus comes in contact with the body, the antibodies are already there to attack.

The problem with this is that the viral particles are "not naturally occuring". They are fragments of something else. So, what may actually happen is that the immune cells "sense" a foreign invader, and not only do they synthesize antibodies, they secrete "excitotoxins" to destroy whatever is out there. This is done by the lymphocytes. The excitotoxins damage nerve tissue and organ tissue in the process. It's like firing a machine gun in the dark, trying to hit something. These excitotoxins can damage brain cells, leading to diseases like Alzheimer's disease.

Also, viral particles from a vaccine may take residence in the body's organs, and may reconstitute to form harmful viral forms, especially if exposed to oxidation, which occurs in the body daily.

Lastly, I read that a recent Japanese study showed that a particular vaccine (I forgot which kind) resulted in NO increased antibody levels, thereby offering no protection. Think about it, millions of people get vaccines each year (for the flu, vaccines for their infants), but there is no follow-up test to see if it actually worked (caused an increase in antibodies for the particular virus).

So, this is a subject that will remain controversial, unless definitive research proves one side or the other.

Dr. Dan
San Francisco Chiropractor

San Ramon Chiropractor Advice

A recent research study conducted over 20 years revealed that people who run regularly for exercise reduced their mortality rate by 50% compared to the control group (people who did not run regularly). This was true for cancer and heart disease, the two biggest killers. The study followed several hundred members of a running group for over 20 years. These people basically outlived their non-running counterparts and were generally free of malaise and chronic disease. So the lesson here: if you want to live longer, run.

Coincidentally, if you look at your local newsstand there is currently a Discover Magazine special issue on the physical feats of the human body (in time for the Olympics). The first article is a fascinating one that boldly states that humans can outrun, over long distances any animal including horses, hyenas, and dogs. It is a scientific analysis of how the human body is designed, and it makes a lot of sense. Considering our spring-like tendons, large knees that can absorb the forces of continuous running (compare to a skinny dog knee joint), our numerous sweat glands that help prevent our bodies from overheating, and our well-developed gluteus muscles the human body was indeed engineered to run.

I know people are averse to the "torturous" feeling running can create-- it feels like hell, with all the rapid heart beating and breathing, leg aches and sweating. This sometimes discourages me from running! But when I push myself to just go on ahead and do it, every single time at the end of my run I am happy that I did it-- and for those who run, you know what I mean-- the disappearance of fatigue and sluggishness, more energy, and more mental clarity. It's hard to describe unless you are a runner.

Read the article in the link above, I'm sure it will change the way you think about your body's abilities!

Dan Perez, DC

San Ramon Chiroprator

San Ramon History

Been reading about the history of our city, and found out that our city was named after an Indian vaquero (cowboy) named Ramon who tended sheep in the area, back in the late 1700s. The "San" was added because the area was part of Mission San Jose, one of the old Spanish missions that was headquartered just south of what is now Fremont. The San Ramon City website has a more complete history, if you're interested. Of course, many of the names associated with San Ramon pay tribute to the area's original residents: Norris, Bollinger, Dougherty, Amador, etc.

Although that was many, many years ago it's nice to see that there is some semblance of the days of wide, open spaces and lush foilage that dominated this part of the Bay Area back then. There's been criticism of "urban sprawl" migrating eastward into Douherty Valley; and yes, it can be an eyesore. Hopefully it won't affect the quality of life here, as far as nature goes. I think San Ramon residents should be aware that they are fortune to be living in proximity to nature's beauty and should therefore be more vigilant in trying to not disturb the delicate balance. Litter should be totally rejected; natural flora should not be trampled, and wild animals should never be bothered, just observed. And please be careful with placing rat/ mice poison outside your house, as wild birds may get ahold of it. Let's help keep our city looking beautiful for the next generation.

Dan Perez, DC
San Ramon Chiropractor
500 Bollinger Canyon Way, Ste. A-15
San Ramon, CA
925.788.6253

Back Pain and Pregnancy

Been getting calls from pregnant moms lately. As most mothers can attest, the third trimester can be marred by bouts of low and upper back pain.

As the baby grows, it pushes the belly's center of gravity forward. This forces the lower back to arc more, putting more pressure on the facet joints of the lumbar spine (the rear joints that move, behind the disc). It also causes the back muscles to contract in order to counter-balance the weight. At the same time, the breasts prepare for lactation, increasing in size and putting a similar strain on the upper back. And lastly, the body secretes a hormone called relaxin at this time. Relaxin has the effect of increasing the elasticity of joint tendons (particulary in the pelvis), making them more limber in preparation for delivery. However, it works on the hip joints as well, which can result in some instability and pain. How fun to have a baby!

We all know it's worth it in the end, with a cute, cuddly baby to show for it all. But I'm sure the moms would like to minimize the back pain episodes, because they have other things to do, too-- right moms?

If you are in your third trimester and are experiencing back pain or hip pain, you can try a number of things:

Stretch the lower back in flexion: lie on your bed on your side and slowly bring both knees as high up as you can toward your belly. Try to curl your lower back, hold for a minute. Straighten out your legs, and repeat.

Stretch your lower back in rotation: lie on the carpet flat on your back, bend both knees. Arms to the side, palms down touching the carpet. Keeping both your feet and knees touching, slowly let them fall together as a unit to your left side as far as they can go naturally without forcing them to the ground, stretching your back. Hold for one minute, switch sides.

Do Swiss ball exercises (be careful with this one: grab something secured to a wall to help balance you). Simply sit on the ball, back straight, feet about 2' apart touching the ground. Keeping your shoulders and head level and and stationary, swing your hips to the left and right, using only your lower back muscles. Repeat 20 times to each side. Next, swing your hips in a large circle, like a hula hoop. You will be pushing through your legs for this one. Do 20 clockwise circles, then change directions.

Ice your back. Place a nice, cool ice pack under your lower back, apply for 10-15 minutes. Make sure to put a thin cloth between the icepack and your skin to prevent ice burn. This will calm down the muscles and reduce some of the swelling.

Do calf pumps. Lie flat on your back and place your lower legs over a tall stack of pillows so that your feet are well above your heart. Alternately flex and extend your ankles, about 20-40 times. You should feel a good stretch in your calfs if you are doing it correctly. This can help circulation from your legs back to your heart, making your legs feel lighter.

See your chiropractor. Periodic back adjustments and massage can help you get through the 3rd trimester, and may even make delivery easier.

And remember, it's not over when the baby is born. You'll have to carry your little bundle of joy frequently, and if your muscles aren't used to this kind of activity, you may experience upper back and shoulder strain. Keep exercising your back using low-impact exercises post-pregnancy, working up to weights starting 4-6 months after delivery.

Dan Perez, DC
San Ramon Chiropractor
500 Bollinger Canyon Way, Suite A-15
San Ramon, CA
(925) 788-6253

Helpful Tips to Reduce Back Pain

If you suffer from intermittent (on and off) low back pain, here are some tips to make life easier:

1. If you are overweight, drop some pounds. You should notice a dramatic decrease in your back pain as your low back doesn't have to arc as much to support the abdomen. The best way, in my opinion is caloric restriction combined with cardio exercise. Increase intake of fiber and nutrient-dense food (colorful vegetables, nuts, berries), consume only lean, grass-feed meat; reduce portions of carbohydrates (potatoes, bread, pasta, refined sugar).

2. Wear soft-soled shoes. The Walking Company specializes in comfortable shoes that are easy on your back.

3. Place a rolled-up towel (about a 5" diameter) under your low back for a 20 minutes while lying on your carpet. This helps curve your back and ease muscle tension.

4. If you have flat feet, buy some shoe inserts with arch supports. You can get some at Walgreens.

5. Exercise with a medicine/ weight ball at the gym. This helps condition your back muscles to do movements common in everyday living. Get help from the gym's training staff.

6. Reduce your intake of acid-forming foods. This includes wheat and red meat. However, wheat grass is a good food to alkalize your blood.

7. Take bromelain and magnesium supplements. Bromelain helps dissolve scar tissue deposits that may be in your back muscles; magnesium helps with muscle contraction.

8. If you want to speed up the process, try a series of chiropractic spinal adjustments. Spinal adjustments can help your lumbar vertebrae move better, and reduce pressure between the joints.

Dan Perez, DC

San Ramon Chiropractor

500 Bollinger Canyon Way, Suite A-15

San Ramon, CA 94582

(925) 788-6253

Does Your Back Ache Often? Check your mattress...

I often have patients who complain of low back pain. Over 80% of the time, it is not due to some kind of recent trauma, like lifting something heavy or falling.

If you have inexplicable back aches, it could be your mattress. Here's what you should do: Take the comforter and sheets off your mattress. View it from the side, at eye level. Do you see a depression in the center? If so, time to get a new mattress because it has lost some of its support. If you have a shallow pit in your mattress and sleep on your side, it bends your lumbar spine downwards. If you sleep on your stomach, it arches your back too much. If you sleep on your back, it curls your back too much. In all cases, its bad for your back.

The mattress I recommend to patients is TempurPedic. TempurPedics are made of viscoelastic material that adapts to variations in pressure and temperature. The "hot spots" or "pressure points" of the body are: the head, low back, and lower legs. On a TempurPedic, the mattress "pushes up" more on these pressure points, and less on the lighter pressure regions. This results in a sensation of floating on the mattress. As a result, circulation is less obstructed and you have a deeper, more restful sleep with less tossing and turning (which is what your brain tells your body to do when it senses obstructions in circulation).

We offer discount prices on TempurPedic mattresses at our clinic. Call us for more details.

Dan Perez, DC

San Ramon Chiropractor

500 Bollinger Canyon Way, Suite A-15

San Ramon, CA 94582

(925) 788-6253

Email: mailto:info@sf-chiro.com