Why Having Workplace Ergonomics Isn't Enough

“My chair isn’t right, that’s why my low back hurts all the time.” “My boss won’t pay for a standing desk, so I guess I’ll just have bad posture.”

While taking care of your workplace ergonomics is important, it’s not enough to prevent all neck and back pain, nor will it help you achieve better posture.

Why? While it may feel like you’re at work “all day” the reality is you do spend most of your time away from your desk, even if you’re just sleeping. How your posture is maintained during these activities can play a big part in helping you avoid spine problems, but I see that most patients are solely focused on their office’s desk.

Let’s break up your day into 3 areas; Work, Sleep, and Not Work.

Work Posture

Keeping it as simple as possible; think neutral angles. The fastest, easiest step to take is to raise up your monitor. I don’t agree that the top of the monitor should be at eye-level. Rather, the middle of the screen should be at eye-level.

Your head weighs 8-10 lbs and every inch your head is forward creates an additional 10 lbs of strain. It’s almost better to have your monitor too high than too low. If need be, stick a couple of books under the monitor stand and get as high as you can comfortably go.

Make sure everything is in front of you, so that you’re not twisting your head to the right or left to look at your screen. Multiple screens? swap the information that you have on your screen with other screens from time to time. Don’t keep your dominant screen in the same location (for example, if you usually have your e-mail on the right screen, move it to the left).

Sleep Posture

Best advice here? Don’t sleep on your stomach. This causes you to turn your head all night, changing your muscles. It also jams up your lower back. No good can happen to your spine from sleeping this way.

The best option is on your back, but this can prove to be a difficult transition for stomach sleepers. It can also prove challenging if you snore. Sleeping on your side is the next best option, so do that.
Best to hug a body pillow, with part of it between your knees. This will take pressure off your shoulders and your lower back.

Not Work Posture

This is the tough one for me to lay out for you, because everyone can have such varying activities that it’s tough for me to give you specifics without knowing you and what you do all day.

Most spinal issues will come from things you do repeatedly, or things you do for long periods of time. If you keep having the same problem over and over again, you just need to stay alert for the offending activity. A small change, a minor tweak, a slight adjustment can make a big difference when the action is taken often.

Most obviously is how you look at your smartphone. It’s not necessary for you to stare down at it in your lap. Lift it up, read at eye-level whenever possible. Remember, it’s the weight of your head that’s causing the issue, so try to keep your head over your spine as often as you can.

Why Aren’t Workplace Ergonomics Enough?

Because you do so much more in your day! It’s simply not enough to to “sometimes” sit at your desk correctly and neglect all the other areas of your spine.

Dr. Philip Cordova is a chiropractor in Houston, TX and a 1997 graduate of Parker College of Chiropractic. For more information visit http://www.corechiropractic.net. His bio page is located here.

Debunking Chiropractic Myths

Chiropractors Are Not Real Doctors: 

This myth has been around for a long time. The basis is that because chiropractors don’t receive an M.D. (Doctor of Medicine) that they aren’t real doctors. However, Chiropractors hold a D.C. or Doctor of chiropractic degree meaning they specialize in locating, detecting, and correcting vertebral subluxations also called misalignments of the spine.

Like all doctors after finishing their undergraduate program chiropractors must complete a graduate program which typically last 4 years. Licensure for chiropractors must be held on a national level and requires that the chiropractor pass a four part National Board of Chiropractic Examiners Test. Again, like all doctors, chiropractors are required to take part in continuing education each year to keep their licensure.

I Can “Crack” My Own Back: 

Everyone has felt or heard their back “crack” or “pop” at some point. Many people can crack their back on demand and do so often because it feels good and seems to relieve tension or the “stuck” feeling.

The problem with this is that there is not plan or knowledge of what the underlying issue is that is causing the “stuck” sensation. When someone “cracks” their own back they are forcing bones into random places until they feel relief. This can be very dangerous often time causing more damage than good and can have harmful long-term affects.

When you get adjusted by a chiropractor you receive relief while having the reassurance that your bones are being helped back into the correct places so that your spine is properly aligned. When subluxations, a bone out of place that is not completely dislocated, of the vertebrae in the spine are present it can cause nerve interference, nerve irritation, or even a pinched nerve leading to pain and deteriorating function.

Adjustments to your spine can correct the subluxations affecting your nervous system allowing for better communication within your body and greater overall health. A chiropractor is the only doctor scientifically trained to detect and correct subluxations and restore normal nerve function.

Once You Start Getting Adjusted You Have To Come Back Forever: 

The “once you start you can’t stop” myth has been floating around for years leaving many confused about the length of chiropractic treatment needed. For many, treatment length depends on any injuries or illnesses they are experiencing at the time and may range from 1 week to 3 months or more.

However, in no case, once you begin chiropractic care are you required to continue coming regularly for life to keep receiving relief. Chiropractic, unlike pain medicine, gets to the root of your pain and works to fix the underlying issues so that you can live life naturally pain free.

When you solve the root problem you are always looking at a more permanent fix than that of just covering up the pain. Once any initial issues are resolved many choose to continue getting adjusted here and there for “tune ups” just as you would go to the dentist for cleanings.

Dr. Brandon Siegmund is a chiropractor in Houston, TX and a graduate of Texas Chiropractic College. For more information visit http://www.corechiropractic.net. His bio page is located here.

What is a “Crick?”

How often have you heard someone say that they woke up with a “crick” in their neck? As a chiropractor, I commonly see patients come into the office with a “crick” being their main complaint. But what exactly is a “crick?”

When people think of a crick, most think about waking up one morning with a stiff neck. 

The most common symptoms associated with a crick are neck pain and decreased cervical range of motion. The severity of pain and restricted range of motion can vary greatly. Some people might complain of mild neck stiffness, while others might have severe pain and can not move their neck at all.

In most cases, what is actually causing the crick is a misalignment in one of the vertebra of the neck. When the vertebra shifts out of position, it can start to put pressure on a nerve, causing pain. This misalignment may also cause the the muscles of the neck to be pulled, which can lead to muscle spasms and decreased range of motion.

A chiropractor may treat this problem in a number of ways. 

The most common treatment from a chiropractor would be an adjustment. The chiropractor will find the areas in the spine that are misaligned and use their hands to correct the misalignment. They may also use electric stimulation to help with the muscle spasms. Some chiropractors may also perform deep tissue work to the muscle to help relieve spasm and increase range of motion.

Although chiropractic treatment is effective in treating the common “crick,” it is important to also correct the cause of the problem as well. Most commonly, a “crick” occurs after sleeping in an incorrect position. First and foremost, never sleep on your stomach, this is the position most likely to cause neck pain.

If you sleep on your side, make sure that your pillow is neither too high or too low. A good general rule is that your pillow height should be equal to the distance between your ear and your shoulder. Pillow height is also important if you sleep on your back. Usually, a single pillow is sufficient to keep your head in a neutral position while on your back.

The next time you, or someone you know, wakes up with a crick, be sure to see a chiropractor as soon as possible. Also, make sure that you sleep in a proper position in order to decrease your risk of future issues.

 Dr. Kevin Wafer is a chiropractor in Houston, TX and a graduate of Texas Chiropractic College. For more information visit http://www.westhoustonchiropractor.com. His bio page is located here.

The Tree Of Life?

I like to use the example of an apple tree with my patients to describe the importance of the spine and how it’s considered the “life flow” of the human body. When that life flow is interrupted by compression on the nerves it causes dysfunction.

Chiropractic adjustments are done to remove the compression or interference and allow the body to function, grow and heal properly on its own. FYI, the body is self-healing.

Imagine that your spine is a big apple tree.

The roots of the tree represent the most important part of the tree, your brain. Without the roots the tree dies and the creation of a new tree starts with the roots. In the human body, the brain and spinal cord are the first things created and from there the rest of the body is formed.

Furthermore, the trunk of the tree represents your spinal cord down your back. When there is damage to the trunk, the results are usually permanent which is very similar as in the spinal cord. Many times I’ve seen symbols of love drawn on trees from lovebirds who decided to share their love with the world.

Fact is, you can come back to that same tree 10 years from today and that same carving is still there. If there is enough damage to the spinal cord, as in the case of Christopher Reeves. The true Superman became paralyzed due to a spinal cord injury.

The nerves in your body are just like branches in a tree.

They branch off from the trunk and stretch in different directions. Just like a branch, your nerves are the most vulnerable. Tree branches are cut, broken, bent, sometime sat on and on climbed.  Nerves of the body are often compressed by misaligned vertebra which causes interference.

Last but not least the apples represent the organs of the body such as the heart, lungs, stomach, kidneys, just to name a few. When there is compression to the spinal cord or spinal nerves it causes dysfunction to the organs.

Your nerves supply your body’s communication channels

The nerves supply the bridge of communication to the organs and tell them how to heal, how to work, when the heart should beat, when the lungs should breathe, when the stomach should digest, what is hot, what is cold, look here, step there, and on and on.  If that communication is disrupted how will your body or “life flow” function at 100%? The answer is “it doesn’t.”

If you notice, the American Medical System usually focuses on examining and treating the rotten apples instead of figuring out why the apples are rotting in the first place. They’ve started cutting off the rotting part of the apple and saying “it’s healed”, they’ve created fake apple pieces and glued them to the apple to make them look appealing, and the most popular is poisoning the apple, filling them with medications that makes the apple feel and appear healthy. 

Why not first examine to see why there is pain and symptoms, locate where it’s coming from and fix the problem instead of masking the problem. My solution is to find a chiropractor, get evaluated and get to the “root” of the problem.  

Dr. Bryen Brown is a chiropractor in Houston, TX and a graduate of Texas Chiropractic College. For more information visit http://www.corechiropractic.net. His bio page is located here.

Nature’s Anti-Inflammatories

When patients come into our office, they are almost always in pain. When they are in pain, commonly they are also dealing with inflammation. I am often asked if there is anything that they can be taking at home to decrease inflammation. Instead of prescription anti-inflammatories and NSAIDs, here are a few natural options that will help decrease inflammation and get you out of pain as quickly as possible.

Natural Anti-Inflammatories

The most commonly used, and probably most effective, natural anti-inflammatory is fish oil. Studies have shown that taking between two to four grams of fish oil daily can decrease inflammation, espeically in chronic conditions. Omega 3 fatty acids found in fish oil are the catalyst for decreasing inflammation. Although omega 3 fatty acids can be found in other sources, the most benefit has been shown with fish oil. Fish oil has also been shown to help with a number of other conditions ranging from heart disease to depression to asthma.

What About Turmeric?

Although fish oil works very well as an anti-inflammatory, its pain relieving ability has not been proven. However, when used in combination with turmeric, a natural pain reliever, the effect is improved. Turmeric, commonly found in curry, has shown to be even more effective than some NSAIDs when used to treat patients with arthritis. There is even research currently being done to test the anti-cancer properties of turmeric.

While fish oil is very good at decreasing inflammation in chronic cases, it has not been shown to help acute pain and inflammation. In acute cases, try bromelain, an enzyme naturally found in pineapple. Research has shown that bromelain can be effective as both an anti-inflammatory and pain reliever when used with other proteolytic enzymes.

Warning Before Starting

Before taking any of the above supplements, be sure to consult with your doctor. They can determine what supplement is right in your case, and make sure that you will not suffer any ill effects. As an alternative to medication, fish oil, turmeric and bromelain can help calm inflammation or help ease your pain.

Dr. Kevin Wafer is a chiropractor in Houston, TX and a graduate of Texas Chiropractic College. For more information visit http://www.westhoustonchiropractor.com. His bio page is located here.

The Benefits Of A Standing Desk

Leonardo Da Vinci used one. As did Benjamin Franklin, Ernest Hemmingway, Virginia Wolfe and Winston Churchill.

While these great figures didn’t have insights from recent scientific studies about sitting versus standing at work, they no doubt had good anecdotal reasons behind their decisions.

If you’re curious about the benefits of a standing workstation, or are debating whether or not to make the switch, this article highlights five reasons why we recommend the standing option along with a few tips for getting the most benefits from standing at work.

1) Increase your metabolism, decrease the chance of early mortality

As much as we’ve been told otherwise (or even instructed others), sitting still is not a good thing for us humans. In fact a recent Scientific American article, called Killer Chairs: How Desk Jobs Ruin Your Health goes as far as saying, “chairs are lethal.”1 A lack of movement for hours on end everyday takes a heavy toll on your body.

Sitting simply uses less energy than standing, and recent studies have made strong connections between sitting, weight gain and a host of associated health problems—such as diabetes, heart disease and even certain types of cancers—in addition to a greater chance of early mortality.

Tip: Once you have a standing desk, don’t always stand in the same position. For example, shift your weight from leg to leg regularly and move around when talking on the phone. Even if you don’t currently have a standing workstation, or are unable to get one, take regular breaks to stand up and move around.

2) Activate your core, improve torso support

When you are seated, it’s easy to slouch and let the chair do much of the work of holding you in an upright position. Standing enables you to engage your core and legs and thus keep your body more active throughout the day.

Tips: To reset your posture while standing, do the following:

• Position your feet under your hips in a neutral, comfortable position and slightly contract your glutes.
• Breathe in deeply to straighten your posture, then maintain the posture (keep your ribs up) as you exhale.
• Slightly pull your shoulders down and back (while keeping your eyes at a neutral level looking ahead)

3) Increased productivity from improved blood flow and alertness

How many naps have you taken standing up? Standing, or at least having the option to stand, can give you a much-needed energy boost throughout the day. Part of the reason is because your body has to work harder to stand so it’s not as easy to nod off. In addition, when you are standing you can move around more easily.

So if you are feeling tired, you can do little exercises or easily turn and engage co-workers to stay more alert. Many people report having more energy when they stand during the day rather than sit all of the time.

Tip: If it’s been a long time since you’ve done much standing, be sure to ease into the use of your standing work desk because your body will need time to adapt.

We recommend that people work their way up to standing approximately 70 percent of the time and sitting for the other 30 percent. We also recommend that you change positions before you get fatigued rather than waiting until you feel exhausted.

You may also want to consider standing on a comfort mat, such as the Imprint CumulusPROTM mat to reduce fatigue in your feet and legs. Initially, it may seem like standing is more tiring, but over the course of a week or two it will start to feel normal, so give it time. You may even be amazed how much more energy you start to have in other settings, such as standing around at a networking event or watching a concert.

4) Improved posture

Sitting all of the time leads to potentially harmful adaptations throughout your body, but especially in your hips, lower back and neck. When your legs are in the 90 degree seated position for hours on end, the muscles, tendons and ligaments on the front of your hips and legs adapt by shortening.

At the same time, your glutes get weaker because they don’t need to do any work. If you add slouching to the equation, then you may be gradually reversing the proper curvature throughout your spine. Standing, on the other hand, helps keep your hips open and forces you to use muscles throughout your body to maintain proper posture.

Tip: Just like with a seated desk, proper ergonomics are important for a standing workstation, so make sure your station is set up so that you can stand comfortably with proper posture. Ideally, you want your monitor to be at eye level directly in front of you, and your keyboard positioned so it is a natural extension of your arms when they are at 90 degrees.

5) Less pain and improved mobility

If you are not used to standing, then you probably associate being seated with being comfortable. It’s understandable because your body prefers what it’s used to. But if you consider the points about posture and energy above, then you start to realize that what your body is used to and what is good for your body are two very different things.

In fact, some of your aches and pains at the end of the day may be more associated with sitting and a lack of movement than many other factors. Once your body starts to adapt to standing, some of your nagging aches and pains may decrease or even disappear as joint mobility and muscle strength improves.

Tip: Incorporate easy exercises or light stretches into your standing routine at work. For example, when you are doing light reading, try balancing on one leg for a few seconds and then switch to the other leg and repeat for 10 – 15 reps. Focus on maintaining proper posture throughout the reps.

Stand up for your health

If you research the benefits of standing desks, you will also find articles that suggest avoiding them. Some may suggest that it’s hard to concentrate on difficult tasks while standing, or that the leg and foot pain associated with standing isn’t worth it, in addition to other considerations. Even with these implications, the benefits of standing versus sitting can be dramatic.

Also keep in mind that you don’t have to stand all of the time. Many stand up desks raise and lower and you can keep a stool nearby for when you need a break or some extra brainpower. The important thing is to figure out what works for you.

Do You Really Get Migraines? Or Is It Just A Bad Headache?

When I am consulting with patients, one question I always ask is if they have any problems with headaches. One of the most common responses I get from this question is “I get a migraine every so often.” I have quickly learned that most people really do not know what a migraine headache actually is, they just associate a bad headache with a migraine.


True migraine headaches are separated into two categories, classic migraines and common migraines.

Common migraine make up about 80% of all migraine headaches. All migraines start with a prodrome. The prodrome usually occurs one or two days prior to the actual headache. This period is usually described as a feeling of impending doom in which the person can tell that they will be suffering from a headache soon. The prodrome period is usually associated with depression, irritability, neck stiffness and sometimes food cravings.

Although symptoms of a migraine headache can vary greatly from person to person, there are a few ways to distinguish migraine symptoms from other types of headaches. Migraines usually are described as either pulsating or throbbing in quality and can be on either one or both sides of the head.

During a headache, migraine sufferers complain of extreme light sensitivity, and sometimes also have a sensitivity to sounds and smells. Routinely, when experiencing a migraine, patients will feel the need to lay down in a dark, quiet room to avoid any light or sound.

True migraines are also associated with nausea and vomiting. 

Other common symptoms of a migraine include blurred vision and light-headedness that can lead to fainting. The length of a migraine can differ from person to person, or by episode, but they generally last between four and seventy two hours.

The final phase of a migraine is known as the postdrome. This is the period after the headache has stopped. This period is usually characterized by a feeling of exhaustion. Although rare, some people report experiencing mild euphoria during this time.

The symptoms above characterize all migraine headaches, whether they are classic or common migraines.

Classic migraines are differentiated from common migraines by an aura. The aura gradually builds prior to the attack of a migraine and generally lasts for about an hour. An aura is a nervous system disturbance most commonly associated with visual disturbances. This can include seeing various shapes, flashes of light and sometimes loss of vision. Less commonly, an aura can include numbness or tingling in the arms or legs or problems with speech.

Although the cause of migraines headaches is not exactly known, most believe that they are most likely caused by changes in blood flow to the brain, or by nerve interference. Chiropractic care has shown to help relieve migraine headaches, this may be related to relieving pressure from the nerves that start in the upper cervical spine and travel around the back of the head to the forehead.

Now that we have discussed what distinguishes a migraine headache, do you think you still suffer from migraines? 

If your headaches are not accompanied by the symptoms discussed above, you probably get a different type of headache other than a migraine. In my next blog post, I will discuss other types of headaches and their associated symptoms.

Dr. Kevin Wafer is a chiropractor in Houston, TX and a graduate of Texas Chiropractic College. For more information visit http://www.westhoustonchiropractor.com. His bio page is located here.

Five Things You (Probably) Didn't Know About Dr. Brown

1. Dr. Brown’s first chiropractic adjustment was given by the first licensed black chiropractor in Texas.

While trying to figure out what career I wanted to pursue, I toured Texas Chiropractic College and was introduced to an historic figure right away, Dr. Romanuel Washington. A great man with a great story about how he got into chiropractic and a message that expressed the significance of the chiropractic profession.

I received my first chiropractic adjustment that day by that great man and the moment I felt the first realignment of the vertebrae in my body, I was a student of chiropractic and always will be.

2. Dr. Brown enjoys poetry. 

Written, spoken, or in song I’m just a fan of poetry. I used to write poems back in grade school and placed in the Parish fair a couple of times. I think it’s amazing how some people have that gift of play on words that can inspire and touch so many.

3. Dr. Brown is a huge New Orleans Saints fan. 

I, just like most Louisianans, grew up loving our professional football team. The Saints were our only professional team for a while so win or lose that was all we had. I bleed black and gold. My high school colors were black and gold, my college school colors were….black and gold.

In high school football we practiced in pants that were donated to us by the Saints. There was an extra sense of honor and pride just to wear the fleur de lis logo. Since living in Houston for the past eight years, I’ve grown some affection for the Astros, Texans, and Rockets. I’ll root for them and wish them the best but the seasonings and spices of the New Orleans flavor flows through my veins and the thirst to shout “Who Dat” always wins.

4. Dr. Brown was an athlete. 

I would consider myself good in all the sports I played, maybe not great but everyone has an opinion. I played Little League Baseball on a team that ranked 4th in the state of Louisiana. I played high school football as a wide receiver and considered a Division 1 prospect by Louisiana Football Magazine.

I played two years of baseball and one year of track and field where I was an All-District winner and All-Regional participant in 4x100m, 4x200m, and 110m high hurdles races.

5. Dr. Brown likes movies. 

Watching movies has long been a favorite past time activity. I used to consider myself a movie buff until I had a kid, which ended my movie theater days (for now). Since, Redbox has been my best friend. I like all types of movies, I’m a fan of a good story!

I would choose action/adventure as my favorite genre but not for the action alone, if the story isn’t great I won’t watch. Second favorite would be comedies. I wouldn’t consider these my top but a couple of my favorites include Star Wars (all 7), Bad Boys 2, Dark Knight Rises, 300, Love and Basketball, Inside Out, and Despicable Me just to name a few.

 Dr. Bryen Brown is a chiropractor in Houston, TX and a graduate of Texas Chiropractic College. For more information visit http://www.corechiropractic.net. His bio page is located here.

Do You Foam Roll?

As you begin your chiropractic care, treatment in the office is obviously extremely important.  The chiropractic adjustment is the most important part of your care, and that can only be performed by your chiropractor.  However, your chiropractic can not correct everything on their own.  As you progress through your care plan, your doctor will likely begin to recommend at home exercises to help get you better as fast as possible.

Your chiropractor may also include a few different tools for you to use at home to help with your progress.  This post is designed to help you understand how these tools work and how they help you get the results that you are looking for.

Foam Rollers and Lacrosse Balls

The muscles of our bodies are connected by a tissue known as fascia.  This fascia helps stabilize and attach our muscles to one another.  When fascia becomes tight, it can form trigger points, more commonly known as muscle “knots.”  These trigger points are usually tender and can cause muscular pain.  Foam rollers and lacrosse balls are used to help smooth out fascia and muscle, thus removing the trigger point and relieving pain.

Foam rollers are firm cylinders that can vary in length.  By rolling over the trigger point using the foam roller, the muscles and fascia are stretched out and the trigger point is released, which can greatly improve pain levels.  The key to using a foam roller is finding the area that is painful to roll over, and then spending 30-60 seconds in that area.

Foam rollers are particularly useful in areas such as the gluts, hamstrings and upper back.  For patients with lower back pain, I usually recommend foam rolling the gluts and hamstrings, because these muscles are almost always tight in these patients.  If a patient spends a lot of time sitting at work, I will recommend foam rolling the upper back.  This can help relieve the tension caused by sitting with poor posture.

Lacrosse balls work in the same way as foam rollers, except they are smaller and can be more precise.  If you are unfamiliar with a lacrosse ball, think of it as a really hard tennis ball.  Lacrosse balls can be beneficial for trigger points in the upper trapezius, what people usually refer to as the top of their shoulder, or in the scapula region, between the shoulder blades.  Some people find that it is easier to begin with a tennis ball in these areas before moving to a firmer lacrosse ball.

The Neck Wedge

Another tool that I use in my office is the neck wedge.  One of the most common issues I find on x-rays of a patient’s neck is the loss of the normal cervical curve.  When looking at a normal neck on x-ray, you should see a reverse C shaped curve.  On most x-rays I see, this curve is either reduced, completely straight, or reversed into a C shape.  This loss of curvature can lead to neck pain.  The neck wedge is designed to help naturally rebuild this curve, thus helping relieve neck pain.

When beginning to use the neck wedge, I recommend that patients spend about 5 minutes a day on the wedge.  As the wedge becomes more comfortable, they should add a minute every few days until they reach 15 minutes per day.  If a neck wedge is not available, a bath towel can be rolled into a cylinder and used in place of the wedge.  In my experience, patients who use the neck wedge as recommended, not only notice decreased neck pain, but also notice improvements in their posture.

By incorporating a foam roller, lacrosse ball or neck wedge, you can greatly impact your chiropractic care.  Before using any of these tools, make sure you discuss them with your doctor.  They can also give you more precise instruction, and make sure that you are using them properly.

Dr. Kevin Wafer is a chiropractor in Houston, TX and a graduate of Texas Chiropractic College. For more information visit http://www.westhoustonchiropractor.com. His bio page is located here.

Are You Stretching The Right Way?

In general, we have to reevaluate how we use stretching.
 
The traditional static stretch, where one isolates pulls on a muscle into an end range of motion and holds it there for a period of time, has its place, but it’s usually in last place. It’s not that stretching is bad, rather traditional stretching is rarely the best choice.

Why? Several studies have shown that traditional static stretching does not improve flexibility. Tight Hamstrings? There is a good chance that your abdominals, glutes, and adductors aren’t doing their job of stabilizing your core.

When you go to bend over and touch your toes, the tiny sensory organs in our muscles give warning signals to our central nervous system saying, “These muscles aren’t doing their job!

If we keep bending, things are going to get damaged. 

Somebody stop this from happening!” Enter the hamstrings. They get tight because they have to do the work of all the other muscles that aren’t showing up to work today! They are trying to keep us from hurting ourselves. So if you are stretching without strengthening and waking up the surrounding musculature, you’re forcing a potential injury.

“So don’t stretch? Ever?”

No. You absolutely should stretch but when you do, you should make sure your core is engaged, and that you are contracting the antagonistic muscles (the opposite muscles of the muscle you are stretching). This will help reinforce stability which will allow those tiny receptors to relax and allow for more motion.

Another great mobilization is banded distractions. A banded distraction uses a thick resistance band to help activate the antagonist muscle (the opposite muscle that is not doing its job in the postural tug of war) and it also inhibits the overactive muscle that is pulling to much.

In addition to this, it can help to reposition the a bone in a joint socket that may not be fitting movements (such as a lunge during the banded hip stretch.) The banded hip stretch and the banded shoulder capsule stretch from Becoming a Supple Leopard by Kelly Starrett are terrific options.

You must always strive to provide stability to a stretch, otherwise the stretch is not nearly as effective. 

One of the best ways to improve stability is to challenge unstable muscles at a low intensity (below 50% of your 1 rep max) over anywhere from 2-3 minutes. Tempo should be slow, with static holds at the most challenging position will help facilitate correct muscle activation, which leads to stability. Something as simple as a glute bridge, for example, to help re-activate sleepy hip muscles and give over-worked hamstrings a break.

For someone with weak and tight hamstrings and a glute muscles that won’t turn on, try the dowel rod deadlift. The client is instructed to engage the core muscles and squeeze their glutes. Using the dowel rod to make sure their spine maintains proper position, they are instructed to go lower to the lowest position they can handle while maintaining perfect form.

The client is then instructed to hold position for 4-10 seconds. This does two things: one, it provides a stretch to the hamstrings while also putting them into a functional position, and two, keeping the glutes and the abdominals activated. It also allows the body to become more mobile because the body knows now it is supported and secure. Ta-da! You’ve just stabilized your body and increased mobility at the same time.

In conclusion, we need to balance stability with mobility. 

Focus on making your posture both static and dynamic. If it’s not, try to determine what is impeding your posture. If you free up tight muscles, make sure you have a game plan to engage the other muscles needed to stabilize.

Know that your stability and mobility needs are going to fluctuate depending upon the demands you place on your body. This is a constantly evolving game you will play with your body, so make sure you take inventory with your workouts.  

Dr. Brandon Siegmund is a chiropractor in Houston, TX and a graduate of Texas Chiropractic College. For more information visit http://www.corechiropractic.net. His bio page is located here.

How Educated is Your Chiropractor?

I am often asked by patients, and those unfamiliar with chiropractic, how long it takes to become a chiropractor. They are usually shocked when I tell them that it take three and a half years of chiropractic school after an undergraduate degree. Most usually think that its a few weekend classes or a year of school at the most. I’m writing this blog post so that the public can better understand exactly how long it takes to become a licensed Doctor of Chiropractic.

Year 1

After obtaining an undergraduate degree, students begin their first year of chiropractic school with three semesters of health science courses. The first year courses in chiropractic school are very similar to the first year classes in medical school. These health science courses include human anatomy, including cadaver dissection, neuro and spinal anatomy, biochemistry, microbiology and multiple pathology courses. In addition to these classes, students also take multiple human biomechanics and physiology courses, courses teaching how to take a proper history, as well as their first adjusting class.

Year 2

In the second year of chiropractic school, classes transition from basic science courses to a more clinical emphasis. These classes include, physical examination and multiple orthopedic and radiology courses. In addition, classes in dermatology, pediatrics, geriatrics, neurology, psychology and an introduction to pharmacology. During this year, a number of courses involve spinal and extremity adjusting technique.

Year 3

The third year in chiropractic school begins with a semester interning in the student clinic. During this time, students treat fellow students who are beginning their chiropractic education. For the final year of chiropractic school, students treat the public in an outpatient clinic. Under the supervision of a licensed chiropractor, interns must treat a minimum of 250 patients.

In addition to these adjustments, interns must also perform at least 20 physical therapy/rehabilitation treatments. As an intern, they also must complete a radiology rotation where they take and interpret x-rays with a licensed radiologist. In addition to interning, students complete their course work with classes in emergency procedures, ethics, case management, and physical medicine and rehabilitation.

Becoming Board Certified

Throughout chiropractic school, students are required to take and pass a number of national board exams. The first three parts of the exams are broken into thirteen tests that cover almost every subject taught in chiropractic school.

The final part is a practical exam that covers radiology, orthopedics, history taking, neurology and adjusting. In addition to each of these national board exams, a chiropractor must also pass a state board exam for the state they wish to practice in. These exams vary from state to state.

Dr. Kevin Wafer is a chiropractor in Houston, TX and a graduate of Texas Chiropractic College. For more information visit http://www.westhoustonchiropractor.com. His bio page is located here.

Do You Need To ROMWOD?

Most of our patients face the same struggles; they are in front of a screen (or screens) all day long and do little to no exercise. If they’re lucky, they’ll get a chance to walk around the block a few times each week when Houston is no longer blazing hot when they get home from work.

They don’t exercise because they lack time, energy, or they just hurt. They want to feel better and they want to exercise, but, you know, stuff gets in the way. It’s no secret that they need to stretch, but they just don’t do it.

Where should you start?

Prior to joining Crossfit, I took a look at the exercise I was doing (running) and whether or not that was going to meet my physical health goals. It wasn’t. I determined that I needed to run, lift weights, and do yoga. This would give me the best of all worlds, improving cardiovascular health, increasing strength, and improving range of motion.

I instead joined Crossfit and found we did all of that, which was a huge relief on my schedule. However, while Crossfit does cover all three of these areas, there were still a couple of issues.

1. It wasn’t enough.

Huh? That stuff’s intense, how could it not be enough? Just like any exercise program, the exercises aren’t just trying to improve your strength and fitness, they have to counteract and work against all you’ve done (or not done) with your exercise programs in the past and deal with what you do all day.
I still spend too much time in front of a computer, and my range of motion has suffered because of it. While it has improved a ton, I still have work to do and that meant I was going to have to do some work on my own outside of class.

2. Too many of my patients won’t do it.

They don’t have time for walking around the block, and the intensity of this type of exercise can be intimidating (even though I don’t think it needs to be). I keep recommending that patients give Crossfit a try or that they find other well-rounded activities to do. You guys need to move more! It will help!

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Then my coach recommended ROMWOD. I checked it out, but didn’t think it was for me upon first glance. Not that I didn’t think it would be helpful, I just didn’t want “one more thing” to add to my stuff. “I can figure this out on my own,” I thought. But I didn’t do it. From my experience, I’m terrible when working out on my own. A group class or guided program significantly increases my chance of success.

I saw that they had a 7-Day Free Trial and (eventually) decided to sign up. I even waited until things were slow around the house (i.e. My sons went away to camp for a week) to start my program.

I was determined to get all 7 days out of my free trial to determine if it would work for me. Was this something I could recommend to my patients?

The first day, I did the 20-minute program and was mildly shocked at how my hip range of motion was still very limited. It took me six months in Crossfit to be able to do a squat, and I thought I was improving… but I clearly still have more work to do.

The next day, I noticed that my legs felt more “awake.” That’s the best way I can describe it. Usually, I wake up and my legs are a bit stiff. Okay, a lot stiff. Then, once I get moving they’re fine. After my first ROMWOD, I noticed that I woke up with the “awake” feeling in my legs. This feeling normally requires 15 minutes or so of serious “warming up” before I can achieve it.

It’s now been 3 weeks and I’ve missed only a couple of days. 

The improvement to my hips in particular has been the most noticeable. You may not realize how much you need better hip range of motion until you get it back. Simple activities are easier and it’s taken a big load off of lower back. ROMWOD has also revealed other areas in my hips and shoulders that needed help. I can tell that my overall range of motion is improving.

Best of all, I just feel better. Most patients yawn at the thought of “better range of motion” but will get excited at the idea of feeling better. More energy, less pain, and just the “I feel like getting out of bed today” feeling is highly sought after.

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So why am I telling you this?

You should definitely check out ROMWOD (https://romwod.com/) for yourself and see if it’s something you can fit into your schedule. The workouts are typically around 20 minutes, but they feel shorter than that. There are nights that I just have to suck it up and get it done, but I’ve not regretted doing so.


While all areas of exercise are important (cardio, weights, range of motion), I believe that for my patients, range of motion should be the priority. I think it will drive all the other areas and will give you the fastest response that you’re on the right track.

When you feel better, I won’t need to remind you to go exercise. You’ll just want to go do it. Once you start doing exercise more consistently, you’ll see more benefits and want to do more. You might even like it!

But we both know you’re not going to exercise if you don’t feel good doing it.

So if you have to pick, start working on your range of motion. That’s what’s going to keep you mobile as you get older. That’s what’s going to allow you to pick something up from the ground or reach for something overhead.

You have to keep yourself mobile and, unfortunately, your daily activities are most likely not going to help you with that unless you make it work that way. You cannot get more fit and healthy by sitting in a long drive to work, sitting in front of a computer all day and then occasionally hopping on the treadmill.

Houston’s very hot right now and other than hunting down Pokemon, most patients aren’t heading outside with any regularity. Doing cardio is good for you, sure, but it takes awhile to notice a change. Lifting weights to keep you strong is essential, but again, results take awhile to notice.

I would be very surprised if you told me you didn’t feel better at the end of your 7-day trial of ROMWOD if you actually do it every day. Do you need to ROMWOD? I’m betting you do. Take a look and let me know how it works for you.

Dr. Philip Cordova is a chiropractor in Houston, TX and a 1997 graduate of Parker College of Chiropractic. For more information visit http://www.corechiropractic.net. His bio page is located here.