Don’t Be Sheepish about Sleeping Well

Do you dream of sleeping well and waking rested?  If you are like many Americans, the stresses of work and family life may have you tossing and turning each night and walking up on the wrong side of the bed each morning.

Believe it or not, you can live longer without food than you can without sleep. Unfortunately, sleep can be terribly elusive for many of us in this fast paced world.

SleepW.C. Fields once joked that the best cure for insomnia is to get a lot of sleep. Lack of sleep is definitely not a joke. It can affect your

demeanor generating feelings of crankiness and fatigue. Additionally, a lack of sleep can cause you to perform even the simplest of everyday tasks.
There may not be much you can do to prevent an occasional work-related nightmare. However, you can prevent nightmares while sleeping simply by making good lifestyle and nutritional choices, and by having a good mattress and pillow.

The Michigan Chiropractic Society and your chiropractic physician recommend the following tips to help you sleep well:

Choose The Right Mattress
When choosing a mattress, look for one that is comfortable and supportive. The “sleep industry” once focused on the firm “table board” mattress. However, the new trend is “selective support.” Selective support allows you to press down on an area of a mattress while leaving other areas entirely unaffected. Be sure to completely test out the comfort of the mattress while you are at the store.

Rotate Your Mattress
Be sure to choose a mattress that is finished on both sides so you can rotate it every few months. Simply turn the mattress clockwise or upside down to keep your body indentations to a minimum.

Air Mattress Support
One advantage to sleeping on an air mattress is that the firmness of the bed can be adjusted to accommodate the comfort level of the person sleeping upon it. However, be sure that the air mattress is not too firm; a hard mattress can put painful pressure on your body and force your spine to arch or bow.

Gardening Needn’t be a Pain in Your Back!


Gardening Needn’t be a Pain in Your Back!

With spring comes the desire for many of us to venture out into our great backyards to try our hand at landscape improvement. Changes may range from planting a few annuals in flower boxes to redesigning your entire yard. What ever your plan, you should know that more cases of back pain are caused by gardening than by running or even outdoor sports.

As with any physical activity, it is always best to let your legs and arms do the work, instead of your back. This will help reduce your chances of causing back pain and injury, strengthen your arms and legs, and make your gardening easier.

Before you start your gardening project, take time to warm up and give your spine the opportunity to be prepared for a workout.

In addition to a regular exercise regimen, these tips will help you avoid back pain when tackling your gardening project:

  • Warm up with a brisk walk or light running to loosen your muscles and increase your musculoskeletal system’s flexibility.
  • Know your strengths and limitations, and DON’T over exert!
  • When weeding, get down on your hands and knees rather than bending and twisting at the waist. Don’t stand and bend over repeatedly.
  • Keep your back straight when you stand up from a sitting or crouched position.
  • Lift dirt and debris by letting your arms, legs, and thighs carry the load. Keep your back straight and bend your knees. Handle only manageable loads at a time.
  • Use long-handled tools to keep from stooping while raking, hoeing, or digging. Repetitive motion on one side can bring on low back and shoulder spasms.
  • Don’t work too long in one position, especially one that is awkward or unusual. This can cause muscle imbalance.
  • Carry objects close to your body, so as not to risk straining your neck and lower back.
  • Don’t over expose yourself to long periods in the sun without protection of the head and body.
  • Take frequent breaks, and drink water to keep your body hydrated.

As always, your bet to avoid back pain is to exercise regularly, and to maintain good
posture throughout the year.

What Causes Subluxations?

Misaligned vertebrae are called subluxations. In most cases, you are totally unaware of a subluxation taking place. Babies are often subluxated at birth without the mother or the doctor being aware of it. The neck is twisted, forceps are used, and labor is difficult. These and other factors cause a newborn’s vertebrae to misalign.

A slap on the back, tripping on the edge of a carpet, practical jokes, slipping on an icy sidewalk, falling down steps or off a ladder, often cause discomfort for a short time and are dismissed as “nothing to worry about.” A subluxation has taken place-ignored-perhaps to show up months or even later as disease.

Less obvious subluxation causes are trauma, fear and drugs. Drugs causing depression of nerves, and fear and trauma causing tension- thus inviting vertebrae to misalign.

Car accidents cause a large portion of subluxations-including the so-called “fender benders.” The body is jarred and/or stressed to an extent where vertebrae subluxate.

NEVER dismiss any kind of accident-get it checked immediately by your chiropractor to prevent problems down the road.

Tominello Chiropractic
1821 N Campbell Rd
Royal Oak, MI 48073
248 548-3333

Did You Know?

All chiropractors in Michigan must be licensed, but not all chiropractors are members o the Michigan Chiropractic Society (MCS).

The MCS requires member doctors to uphold their Code of Ethics, Practice Standards, and the Patient Bill of Rights. This sets MCS doctors apart. Member doctors agree to maintain the highest standards of the chiropractic profession; they take that extra step to provide you and your family with the best possible care.

Headaches Put You Out of Commission?

Chiropractic Care Can Help That Splitting Headache

What Can You Do to Reduce Your Risk?

What do you do when you get a pounding headache? Grit your teeth and bear the pain? Lie down? Pop a pill and hope the pain goes away?

Headaches are one of the most common health complaints—after all, almost everybody has had headaches at times in their lives. It is estimated that 9 out 10 Americans suffer from headaches, and more than 45 million Americans (about 1 in 6) suffer from chronic headaches each year. In addition, 28 million Americans—13 percent of the population—suffer from migraines, headaches characterized by throbbing head pain often accompanied by nausea and sensitivity to light and sound.

According to the National Headache Foundation (NHF), time lost from work and resulting medical expenses due to headaches are estimated to cost American businesses approximately $50 billion per year!

What can you do if you are among the many suffers? Your chiropractic physician could help you make that pain go away. Research shows that spinal manipulation may be an effective treatment option for tension-type headaches, and headaches that originate in the neck. A recent Australian clinical trial showed that 72 percent of migraine sufferers experienced either “substantial” or “noticeable” improvement after a series of chiropractic treatments.

The 2001 Duke [University] Headache Evidence Report, found that chiropractic was shown to produce “markedly superior results” over amitriptyline (one of the most commonly prescribed medications for headaches) in the treatment of tension-type headaches. The study also noted that chiropractic care produced “sustained improvement in headache frequency and severity” in the treatment of cervicogenic headaches (headaches where the primary contributing structural source of the headache is the cervical spine).

American Chiropractic Association suggest the following:

  • If you spend a large amount of time in one fixed position (in front of a computer typing or reading), take a break and stretch every 30 minutes to one hour. The stretches should take your head and neck through a comfortable range of motion.
  • Low-impact exercise may help relieve the pain associated with primary headaches. However, if you are prone to dull, throbbing headaches, avoid heavy exercise. Engage in such activities as walking and low-impact aerobics.
  • Avoid clenching your teeth. The upper teeth should never touch the lowers, except when swallowing. This results in stress at the temporomandibular joints (TMJ) – the two joints that connect the jaw to the skull —leading to irritation and a form of tension headache.

Reduce Your Risk

  • Drink at least eight 8-ounce glasses of water a day to avoid dehydration, which can lead to headaches.
  • Avoid caffeine. Foods such as chocolate, coffee, sodas and cocoa contain high levels of the stimulant.
  • Avoid foods with a high salt or sugar content. These foods could bring on migraines.
  • Avoid alcoholic beverages, which can cause dehydration and headache pain.

How Can Your Chiropractor Help?

Chiropractic physicians undergo extensive training to help their patients in many ways—not just to treat back pain. They know how tension in the spine relates to problems in other parts of the body. If you suffer from primary headaches, your chiropractic physician may:

  • Perform spinal manipulation or chiropractic adjustments to improve spinal function and alleviate the stress on your system.
  • Provide nutritional advice, recommending a change in diet and perhaps the addition of B complex vitamins.
  • Offer advice on posture, ergonomics (work postures), exercises and relaxation techniques. This advice should help relieve the recurring joint irritation and tension in the muscles of the neck and upper back.

If your headache is symptomatic of a health problem that needs the care of another health care provider, your chiropractic physician will refer you to the appropriate specialist.

Categories of Headaches:

  • Tension-Type: About 78 percent of adults experience this type of headache. The underlying cause is likely due to chemical and neuronal imbalances in the brain and may be related to muscle tightening in the back of the neck and/or scalp. Migraine: Migraine headaches are characterized by throbbing head pain, usually located on one side of the head. They are often accompanied by nausea and sensitivity to light and sound. The combination of disabling pain and associated symptoms often prevents sufferers from performing routine daily tasks. Some migraine sufferers may experience what is known as an “aura.” They may see light flashes, blind spots, zigzag lines, and shimmering lights or experience numbness and tingling in the arm and face prior to the head pain and other symptoms.
  • Cluster: This is the least common type of headache and its cause is unknown. Cluster headaches start suddenly, and most sufferers get one to four headaches per day during a cluster period. Usually pain is localized to one side of the head behind or in the eye and may radiate on the same side to the face and neck.
  • Secondary: These are less common and are a symptom of another disease or disorder, such as: infection, high blood pressure, and tumors.
    Information provided by the Michigan Chiropractic Society, the American

Chiropractic Association, and the National Osteoporosis Foundation.

Tominello Chiropractic

“Chiropractic physicians undergo extensive training to help their patients in many ways—not just to treat back pain.
Phone: 248 548-3333