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

Common Chiropractic Controversies

Do any of the following sound familar?

-once you start chiropractic, you have to go forever.

-you can get hurt from chiropractic

-chiropractors aren't "real" doctors

These are the most common negative perceptions some people have about chiropractic, and I will attempt to address them here.

1. No, you don't have to go forever once you start chiropractic. Granted, there are chiropractors who will recommend lifetime maintenance care. But it's a personal choice. If you are told by your chiropractor that you "need" to have lifetime maintenance, tell him/her you prefer to schedule appointments as needed. It's as simple as that. If the chiropractor is not willing to accept this, then I recommend finding another chiropractor who respects your wishes.

2. Can you get hurt from chiropractic? Very rarely. Every therapeutic procedure comes with risks, some more than others. Chiropractic happens to have a comparatively lower risk compared to medicine. There are cases of rib fractures and neurological complications from chiropractic, but they are very rare, given the number of chiropractic procedures done every day across the country. Adverse drug reactions are a much more common occurrence. As long as you go to an experienced, licensed, referred chiropractor the risk is very low.

3. Chiropractors are "doctors of chiropractic." The degree is D.C. It's more accurate to say that chiropractors are not medical doctors, or M.D.s Chiropractors graduate from accredited chiropractic schools, and the curriculum is very similar to that found in medical schools, with less emphasis on pharmacopia, surgery and other procedures limited to the practice of medicine. Chiropractors have more training on bones and joints, spinal disorders, and X-ray. They have similar training in differential diagnosis.

So, there you have it. Three controversies that I hope I answered adequately. For more detailed information on this topic, check out my Hubpage, "How to Choose a Chiropractor."

Dan Perez, DC

San Ramon Chiropractor

500 Bollinger Canyon Way, Suite A-15

San Ramon, CA 94582

(925) 788 - 6253

Chiropractic and Running

Lots of people like running in the fitness-crazed Bay Area. Running is a good stress reliever for some, as it causes your brain to release endorphins, a natural hormone that promotes relaxation. Plus it's a great cardiovascular workout.

But did you know that there is a better way to run, that burns more calories and is easier on your joints? It's called interval training. Instead of maintaining a constant pace like most runners do, run in different speeds: accelerate and run all out, as fast as you can for 15 seconds, then immediately transition to a light jog for the next 30 seconds, then walk the next 15 seconds, and repeat the cycle. The step-up effect conditions your heart better, and studies show that interval training burns more calories than traditional, endurance running in a set time. Plus, you don't get as much pounding on your knees, hips and ankles with interval training (which can cause arthritis if done too often).

Something to consider next time you put on the old running shoes.

On a similar note, chiropractic extremity adjustments to your ankles, knees and hips may allow you to run more efficiently. Sometimes our joints get stuck, or form adhesions, restricting their full range of motion. If you feel you aren't running as smoothly as you used to, come in and get checked.

Dan Perez, DC

San Ramon Chiropractor

500 Bollinger Canyon Way, Suite A-15

San Ramon, CA 94582

(925) 788-6253