In today’s fast-paced world, it’s common to suffer from stress. According to a 2014 poll by the Harvard School of Public Health, 49 percent of Americans reported a serious stress event within the past 12 months. 63 percent of study participants reported “some” or “great” stress within the past month. Demands at work and home keep stress levels high.

How Does Stress Affect the Body?

Stress comes in three main areas: the environment, the body, and emotions. Environmental stress can be caused by weather, time constraints, noise, and demands at work. Physical stress can be brought about by factors like malnutrition, lack of sleep, and illness. Emotional stress can come from multiple sources and can be triggered by stressors like a breakup of a significant relationship, arguments, the death of a friend or family member, and criticism.
These responses take their toll on physical health. Stress triggers an increase in the release of cortisol, a hormone that triggers the fight-or-flight response. During periods of stress, the nervous system is activated, the heart rate increases, blood pressure increases, and blood is funneled to the brain, ears, and eyes. Over time, chronic stress can cause digestive problems, panic attacks, weight gain, sleep disorders, and irritability.
Chronic stress is particularly bad for you. According to research by Mayo Clinic, stress levels are designed to ebb and flow with periods of rest between stress episodes. If there is no relaxation and stress relief, chronic stress may eventually lead to issues like heart trouble, and memory problems.

How Chiropractic Care Balances the Body

Studies show that chiropractic care may be effective at relieving stress. Much of the work that a chiropractor does is with the spine, the root of the nervous system. Because stress often triggers symptoms in the nervous system, spinal manipulation or adjustments can help restore balance to the nervous and hormonal systems.
Stress causes an imbalance of bodily symptoms due to excessive stimulation, which increases wear and tear on the body. Research suggests that up to 80 percent of all illness is related to stress, which starts with minor symptoms such as a backache, headache, and fatigue. To put it simply, chiropractic adjustments to the spine, as well as other muscles and joints, may actually help tell the nervous system to relax and cause the stress response to fade.

Physical Pain

Stress causes muscles to tense, which can lead to misalignment in the spinal column and nerve irritation. Chiropractic adjustments may help in relieving some of the side effects of stress that cause pain, such as sore muscles, headaches, and poor circulation.

Nutritional Advice

In addition to the helpful adjustments that can relieve physical pain resulting from stress, many chiropractors are also trained in nutrition and may be able to make dietary suggestions that can help the body fight stress from the inside out. In combination with chiropractic adjustments, nutrition may often make a difference in how your body responds to stress.

Relaxation Techniques

A visit to the chiropractor may often help in making your life less stressful. Experienced chiropractors can be trained in relaxation techniques that you can take home with you to fight stress as it occurs. Taking time to relax is important. A Doctor of Chiropractic can also suggest changes in your environment that can help fight the side effects of chronic stress and prevent physical damage to the body.

Chiropractic Care Is an Effective Stress Reliever

From addressing physical pain caused by stress to providing helpful techniques to cope with stress, chiropractic care can be part of a regimen to help overcome stress for people of all ages.
To see how a Doctor of Chiropractic may be able to help you deal with stress in your life, contact us to set up a consultation. With 16 doctors at 11 clinics throughout Virginia, our experienced chiropractors are ready to help you reduce stress and improve your health and wellbeing.
 

The holiday season can be the most joyful time of year, but as many of you know, it can also be the most stressful. With all of the hustle and bustle of getting everything in order for family gatherings and Santa’s arrival, anxiety and even depression can seep in, making the season not as bright. The good news is you can do something about it.
Taking care of yourself — mind, body, and spirit — will help you reduce stress so you can really enjoy yourself. Of course, these three aspects are interrelated, so when you change your approach in one area, you might just find the benefits spilling over.

Mind

Don’t let mental stress get in the way of a happy holiday. Here are some suggestions for dealing with how you think.

• Stay Positive: Positivity keeps your stress levels down. It can be hard to look on the bright side when it seems like everything is going wrong, but do it for the sake of your health. Your body reacts to your thoughts. When you think negatively, your body works harder, which increases stress levels.
• Make a Plan: Many people feel frazzled during the holiday season because they have a lot more on their plate than they usually do. The best way to cope with this is to make a plan. It doesn’t have to be a strict one because that can stress you out even more. Just have a general idea of what you need to do when and try to stick to it.
• Be Realistic: In a survey by the American Psychological Association, 41 percent of participants found they were better able to deal with stress when they adjusted their expectations. Nothing has to be perfect. It just has to be good enough. When you take this pressure off your shoulders, you’ll feel a lot less stressed.
• Stick to a Budget: According to research from the American Psychological Association, money is the top source of stress for most Americans. Just because you have to buy gifts during the holiday season doesn’t mean you have to spend beyond your means to do so. Set up a realistic gift-giving budget and try to stick to it.
• Let Yourself Make Mistakes: Everyone makes mistakes from time to time. The key is how you cope with them. Some people are more sensitive to their mistakes, which can lead to elevated stress levels and anxiety, according to researcher Greg Hajack Proudfit from Stony Brook University. Try not to beat yourself up too hard over mistakes. As long as you are trying your best, that’s all that matters.
• Set Limits by Saying ‘No’: You only have so much energy and time. Don’t take on more than you can handle. When people come to you with requests to help them, consider saying “no.” It’s good practice for what you should be doing throughout the year when you’re feeling overwhelmed.

Body

The holiday season is full of tempting delicacies and unusual demands on your time — both can lead you away from your usual fitness routine. Staying on track can make you feel great and enjoy your time with friends and family.

• Eat Healthily: It may seem counterintuitive, but make sure you eat enough — enough of the right kind of foods. Harvard Medical School recommends eating small meals and snacks every few hours to keep your energy up and fatigue at bay. Make sure you have plenty of vegetables and fruits in your diet and don’t go to a holiday party with an empty stomach, which can lead to overindulgence in foods that may be sweet or overly rich.
• Exercise: It may seem counterproductive because you’re using up energy you could have used to get things crossed off your to-do list, but it’s important. Don’t let a hectic schedule and visiting relatives prevent you from working out. Studies have shown exercise reduces stress, so you can feel better and do more.
• Get Outside: Don’t let shorter days and lower temperatures keep you from getting outside. Not only does it make exercise easier, but studies have found that just being outside is a great stress-reliever.
• Mind Your Aches and Pains: Aches and pains abound during times of stress: Tight muscles not only are painful themselves, but muscular tension can put pressure on joints and nerves. These aches and pains then can lead to more stress. Chiropractic care can relieve aches and pains in many areas of your body, leaving you in better shape to tackle the demands of the season.

Spirit

The holidays can be a time of good cheer and giving, but also can be a time when old hurts are dredged up. Don’t forget this aspect of self-care.

• Forgive or Let It Go: Family gatherings can be stressful for one reason or another. Every family has holiday stress, sometimes surrounding family members harboring resentment or old lingering issues. Learn to let things go — especially during the holidays. Forgiveness calms stress levels and can improve your health, according to Dr. Karen Swartz of Johns Hopkins Medicine.
• Listen to Music: Studies show listening to music can reduce stress and anxiety. Listen to music while you rush around. The most effective is classical music, but you can choose whatever you are in the mood for at the time. If you want a boost in music’s stress-relieving benefits, sing along to help release tension.
• Take Breaks: You don’t have to go a mile a minute every single day. Every two hours or so, go ahead and take a break. Do something you enjoy doing. You’ll feel much less stressed and enjoy the holiday season more.
• Personal Reflection Time: Centering yourself through personal reflection time can help keep you from stressing out.  Some people call it “me time,” “reflection time,” or even “meditation.” Take a few minutes each day to stop and be mindful of your surroundings. This will help your mind, body, and spirit calm down, so you don’t feel as anxious and stressed.

Don’t let stress put a damper on your holiday season. Taking care of your mind, body, and spirit during this busy time of year can help you reduce stress so you can bring your best self to gatherings with family and friends.

If you are a healthcare professional, you work hard every day to give your patients top quality service, but we know that you also need great care to keep you running pain-free. According to the US Department of Labor, professionals in nursing and residential care sustained the highest number of non-fatal injuries resulting in days off work or restricted work activity, with almost 9% suffering some kind of illness or injury that prevented them from functioning at full capacity. OSHA explains that healthcare providers’ unique commitment to those under their care can cause them to put their own health or safety at risk, sometimes resulting in injury.
OSHA also states that 48% of injuries that cause healthcare professionals to take time off are the result of lifting, bending, reaching, or other similar motions. Many of these types of injuries can be effectively treated via chiropractic care. Dr. Jeremy Keene, from our clinic in Roanoke – Cave Spring noted,

Many of our patients here in Cave Spring are employees from area hospitals and doctors’ offices. The majority of them spend their day on their feet performing repetitive tasks, lifting, or working on a computer, all of which can lead to common repetitive injuries.”

At Tuck Chiropractic, it is our goal to recognize the hard work and dedication of these fellow healthcare providers. When life hurts, we’re here to help by providing care for lower back pain, neck pain, and general aches and pains. Not only will our doctors treat these symptoms via adjustments of the spine or extremities, but they will also work to strengthen key areas to prevent re-injury. For more information on how we treat some of the most common work-related injuries, see the links on our Services page.
We believe that those who give the best care, need the best care. If you are struggling with pain that’s keeping you from operating at your best, we’re here to help. Click here to get more information or to schedule an appointment.

As chiropractors, many of the recent changes in the healthcare landscape have impacted how we do things, both from patient care perspective as well as administrative functions. As a company, we have leveraged our resources and worked extremely hard in developing systems that provide exceptional care to our patients matched with great customer service. We are excited to pass along this knowledge and expertise to the up and coming generation of chiropractors and one of the ways we will do this is through a preceptorship program.
This preceptorship program is an opportunity for students in their last year of chiropractic school to gain direct training, instruction, and supervision from a practicing chiropractor. It presents students with an opportunity to enhance their education with priceless experience and mentorship from well respected and experienced doctors of chiropractic. It will not only help them learn how to treat patients more effectively but it will also help them learn what it means to be a practitioner in today’s climate of the medical profession, which is heavily focused on high patient satisfaction, excellent patient outcomes, and care at a great value.
Participating in a preceptorship program has the potential to be one of the most enriching aspects of a student’s education. It allows the information learned within a classroom setting to be put in a real-world context. Additionally, it offers experiences and education that simply can’t be taught from a textbook or within a lecture hall. Working alongside the doctors of Tuck Chiropractic Clinic presents students with opportunities to learn practice management skills including day to day operations, enhanced communication skills, documentation practices, and best practices for the industry.
The program is structured in a week-by-week format, providing clear expectations and ensuring a great variety of experience for the student. For example, a portion of their time will be spent learning about medical billing practices, clinical documentation, and customer service functions. Other weeks will be spent doing clinical rounds, interacting directly with patients, and reviewing patient protocols. All of these experiences will be done alongside a doctor mentor, who will answer questions and guide the student.
The concept of having a tenured mentor, who is still actively practicing in the field, investing time, effort, and energy in a future doctor is very exciting and valuable. On top of being rewarding for the student, it is a very rewarding experience for the doctor in the mentor role. As a company, we are also excited about how we will be energized by the fresh energy and talent of the preceptorship students.
We know that our vision statement of “To Make a Positive Impact on Every Life We Touch” is applicable to our patients and colleagues alike. Our hope is that through this program we will inspire the next generation of chiropractors to be dedicated to nothing but the very best. We want them to graduate and be committed to achieving high patient satisfaction, a great value of care, and ultimately the most positive of patient outcomes.
 
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Exercising outside can improve your mood, increase your vitamin D level, and provide a great way for the whole family to exercise together.

Prioritize Physical Activity

Fresh, crisp air, and beautiful changing leaves can beckon you outside, but the colder weather and shortening days can become barriers to physical activity and exercise.
Take advantage of the sunlight and try exercising outside as much as possible. You’ll get a boost of disease-fighting vitamin D, known as the “sunshine vitamin,” which is harder to come by naturally as winter approaches and the days grow ever shorter. Research shows that it’s easier to focus and concentrate on activities while you’re outdoors, so you may be more likely to keep up with a fitness program if it’s taking place outside.
With after-school activities, holidays, and busy weekends, finding time to work out can be a challenge, especially if you have younger children. Try breaking up your workout into a few mini sessions throughout the day. Try taking a walk at lunch. A few minutes of stretching in the morning before leaving for work can make it easier to fit fitness in around the day’s activities.
Recruiting a friend as a workout buddy can keep you accountable to each other. A gym partner can motivate you to show up for your workout instead of putting it off. Get the whole family involved by allocating time for family fitness every day, like a walk in the park or some hoops in the driveway. Exercising with your children can motivate parents to stay fit as well as model good physical fitness for the kids. [tweet_box design=”default” float=”none”]Exercising with your children can motivate parents to stay fit as well as model good physical fitness.[/tweet_box]

Prevent Sickness

Many people feel that it is almost impossible to avoid getting sick during the autumn and winter months.  Often when you do get sick, your body builds it’s immunity and becomes stronger!
It is possible to keep yourself healthier during the winter months.  Here are some tips to help you keep as healthy as possible:

• Wash your hands often and cover your mouth and nose when you sneeze
• Get plenty of sleep to avoid a weakened immune system
• Eat healthful, fresh foods with vitamins and minerals to support immune health, including plenty of vitamin C
• Drink plenty of water
• Avoid emotionally or physically stressful situations
• Get plenty of rest
• If you do get sick, stay home from work or school to avoid worsening symptoms or infecting others
• Try not to share objects that can carry germs, like drinks and kitchen utensils
• Immediately discard used tissues after coughing or sneezing to avoid spreading germs

It goes without saying, if you are running a high fever for an extended period of time, are becoming dehydrated or are feeling the ‘effects’ of a serious flu episode, seek medical attention immediately.

Maintain Good Nutrition

Autumn boasts an abundance of delicious fruits and vegetables in season. Take advantage of nutritious seasonal fruits like apples, grapes, persimmons, pears, and cranberries. Leafy greens like chard, kale, mustard greens, and spinach also are at their best in the fall months. Sweet potatoes and winter squash, which are packed with beta-carotene, are available in the autumn months. They can be roasted, pureed, or mashed.
With such a variety in season, eating well as the leaves turn doesn’t have to be a chore. These seasonal fruits and veggies tend to be hearty, filling foods that can satisfy your hunger during colder weather.
While a fridge and pantry stocked with seasonal produce is a great start, fall also brings an array of eating habits to watch out for.
From tailgating at football games to the Thanksgiving table, the temptation to overeat is everywhere. You don’t have to cut out all the bad stuff entirely, but mind your portions and try eating more of the healthier foods at the spread. Try to eat half a plate of fruits and veggies and leave the other half for everything else.
On Thanksgiving, for example, eat a healthy breakfast or snack beforehand. This may seem counterintuitive, but it will actually help you fill up sooner and make better choices about what you put on your plate.
Avoid empty, liquid calories like soda and alcohol as much as possible and limit your holiday treats to gatherings. Halloween candy and sugary food gifts are common this time of year. Don’t keep seasonal cookies and candies around the house, where you’re more likely to munch on them.

Stick With It

The hardest part of staying healthy this fall is sticking to a positive routine. Keeping up with physical fitness, keeping an eye on what you eat, and getting enough sleep are all key ways to avoid packing on holiday pounds and succumbing to the next bug making the rounds.
Fall is a busy season. Make it all simpler by getting into a rhythm now. Whether it’s packing lunches or planning a workout regimen, it will be much easier to keep everything organized with a weekly routine that you and your family can stick to.
If you prioritize healthy habits, you can successfully navigate these challenges while enjoying the beautiful weather and holiday festivities.
Check out our Back to School Guide for more information on how to stay healthy during the school year.
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Ryan Hall won his first NCAA championship in 2005 when he ran the 5000 meter race in 13:22.32, beating his teammate by less than a second. That’s just off a 4 minute pace, for those of you who are counting. Gina Kolata from the New York Times wellness blog, caught him standing still long enough to ask him when he decides a shoe is ready to retire. He explained that he replaces his shoes every 200 miles, saying, “I know that my shoes could probably handle a couple of hundred more miles before they are worn out, but my health is so important to me that I like to always make sure my equipment is fresh.” Dr. Jeremy Keene, from our clinic in Roanoke-Cave Spring, Virginia echoed Hall’s emphasis on maintaining your gear; encouraging runners to remember that, “Injury prevention and increased performance are the results of shoes that provide the proper support.”
Replacing shoes every couple hundred miles isn’t quite as daunting when your shoes come from a corporate sponsor, but when the rest of us are looking at spending between $90-$120, new shoes don’t seem quite so necessary, regardless of the stern warnings about possible injuries from tired-out treads. Gina Kolata decided to get a few other opinions on the topic as well, asking a friend who runs 100+ miles each week how often she purchases replacements. Ms. Davis guesstimated her gear logs about 500 miles before she heads to her local running store. A range of 200 to 500 miles is fairly large though and neither Mr. Hall nor Ms. Davis had too much to say about how they determine when the time is right to start looking for new shoes.
The experts at REI recommend 500 miles as a general guideline but offer an easy set of tests for you to determine for yourself whether or not your shoes need to be benched.
The Press Test: Use your thumb to push on the bottom of your shoe up into the midsole. With new shoes, the midsole should visibly compress into lines or wrinkles. A more worn shoe will compress less when subjected to the same amount of pressure. Heavily compressed midsoles offer little stability or protection and are a sign that it’s time for a new pair.
Further Examination: Check out the wear your shoes have sustained. Are the heels intact? Have you worn parts of the outsole down? Have your shoes molded to your feet (i.e. heel pockets inside the shoe)? If so, your shoes may be ready for retirement.
Feelin’ Good: Finally, pay attention to how your feet, ankles, knees, hops, and back feel after you run. Are you noticing new aches and pains lately? If so, it may be time to change shoes. Alternatively, unexpected friction or blisters may signal overstretched shoes that allow your feet to move around more than they should.
While tests and expert advice are helpful, the real answer for when to replace your shoes rests with you. According to Runner’s World, shoe wear has a variety of causes including:

• The running surface – asphalt wears shoes down faster than grass or dirt,
• The runner’s weight – runners over 200 pounds wear their shoes down more quickly than lighter runners
• Strike style – heel strikers tend to wear out their midsoles more quickly than other running styles
• Shoe type – more protective shoes tend to last longer than minimalist shoe types.

With all those variables, you are the only one who can really say if your shoes are ready for retirement. Using the tests mentioned above should help you determine if you’re ready for a new pair. While rotating between two different pairs of shoes and using your running shoes exclusively for workouts will help shoes last longer, when you know your shoes are past their prime, it’s worth the investment to get a new pair that will help keep you running pain-free.

Carpal tunnel syndrome, which can be painful and debilitating, affects people from all walks of life and lines of work. It can be caused by repetitive motions that strain the wrists, such as weightlifting or even typing with badly positioned hands.
It’s estimated that carpal tunnel syndrome can cost a worker around $30,000 in medical bills and sick leave.

What Is Carpal Tunnel Syndrome?

The carpal tunnel is a narrow conduit in your wrist through which nine flexor tendons and the median nerve enter your hand.
Carpal tunnel syndrome (CTS) manifests as pain, numbing, and tingling in parts of the hand. It’s caused by pressure on the median nerve due to swelling or other changes in the carpal tunnel. Some sufferers of CTS are born with small carpal tunnels, but it also may be caused by repetitive stress or a wide range of medical conditions.
Sufferers of CTS are more commonly women and people between the ages of 30 and 60. Some common medical conditions associated with CTS include fractures in wrist bones, arthritis, cysts or tumors in the wrist, infection, obesity, and diabetes.
What does carpal tunnel syndrome feel like? Primary signs and symptoms are numbness and tingling in the palm and fingers, general weakness or difficulty gripping, difficulty with fine motor skills, and pain in the wrists, hands, or all the way to the elbow. Some patients may experience pain at night, which can be a sign of significant CTS.

Preventing Carpal Tunnel Syndrome

Whether your CTS is the result of work, or exercise and leisure activities, there are ways to keep CTS from getting worse. Here are a few key strategies.

CTS in the Workplace

If repetitive motions at work have caused your carpal tunnel syndrome, it may be impossible to abstain from those activities. But there are ways you can reduce the impact of workplace obligations.
Ergonomics, or how you sit, stand, and move at work, can be a major contributing factor to CTS. Here are a few ways to correct your posture and adjust your work environment to lessen symptoms:

• Take frequent breaks to rest and relieve the tension in your wrists and hands.
• Wear splints to keep your wrists in a neutral position.
• Keep your keyboard positioned so your hands are not pointed upward while typing.
• Invest in a cushioned mousepad or wrist pad.
• Sit with good posture at your desk (slouching forward can create bad conditions for typing).

Stretches and Exercises for Athletes

Weightlifters and bodybuilders are particularly prone to developing CTS since repetitive lifting motions can cause damage over time. To prevent CTS, here are a few things to work into your gym routine:

• Keep your wrists in a neutral position during activities like lifting weights — avoid overextension.
• Soak your hands and wrists in warm water before physical activities.
• Stretch your fingers, hands, and wrists before and after physical activities.
• If you are lifting weights, wear adequately padded gloves.

Exercises to Prevent Carpal Tunnel Syndrome

Exercise your hands and wrists for at least five minutes before and after work or working out, and periodically throughout your shift or workout to decrease pressure on the median nerve:

• With arms extended, make tight fists with your hands then slowly bend your wrists down. Count to five then release.
• Straighten your wrists and relax your fingers. Count to five and then release.
• Extend your arms and flex your hands as if you are doing a handstand. Count to five and then release.
• Repeat these exercises for five minutes, then relax your wrists, hands, and fingers and shake them for a few seconds.

Chiropractic Care for Carpal Tunnel Syndrome

Surgery is the most commonly recommended treatment for carpal tunnel syndrome. According to the U.S. Centers for Disease Control and Prevention, between 300,000 and 500,000 people undergo surgery to correct CTS each year.
But chiropractic care is a less invasive alternative that may provide significant relief without surgery. For some patients, surgery is not an option because of other health issues. Others may simply desire to pursue less invasive treatment first. A doctor of chiropractic can always provide a referral if necessary or desired.
A study published in the Journal of Manipulative and Physiological Therapeutics found that chiropractic care was as successful at improving function and comfort in CTS patients as conservative traditional medical treatment. Another pilot study published in the Journal of Chiropractic Medicine had similar results, with significant improvements in function and the severity of symptoms.
Chiropractors utilize a variety of techniques to address CTS, including joint manipulation and mobilization, soft-tissue mobilization, and more. Your doctor of chiropractic can also advise you on proper workplace ergonomics and posture.
Carpal tunnel syndrome doesn’t have to impede your ability to work or exercise. Please contact us if you’d like more information about CTS or to schedule a consultation. In addition to the tips above, our doctors can work with you to successfully reduce your symptoms and help prevent future pain.
 

The feet are the foundation of your body — and of your posture. The way your weight is distributed on your feet while you walk, stand, and run can contribute to knee pain, ankle pain, and lower back pain, as well as painful conditions of the foot such as blisters, bunions, and even stress fractures. In a sort of domino effect, your body forms a “kinetic chain” and how the feet are positioned and supported can positively or negatively impact the rest of your muscles and joints. Providing the right support for your feet with properly fitted or specially made shoes, or foot orthotics can help your posture and thereby your muscles and joints.

Choosing the Right Shoes

How to select the right pair of shoes depends on a lot of factors, such as your average daily physical activity, whether or not you suffer from back pain, or require special support due to shallow arches or another issue. Here are some tips to help you choose the right shoes for your specific needs.
 

1. Don’t Buy Shoes That Need Breaking In. Shoes should be comfortable the first time you try them on. Buying shoes thinking you’ll break them in is a bad idea — you could end up hurting yourself with ill-fitting shoes that never conform to the shape of your feet.
2. Measure Your Feet Every Time You Buy Shoes. Shoes should have at least enough space to fit your index finger between your foot and the back of the shoe, which is a more reliable measurement than checking for toe space. You should have your feet measured each time you purchase shoes because the shape and length of your feet can change over time.
3. Shop for Shoes at the End of the Day. In the late afternoon and evening your feet are larger due to a buildup of fluid, so shopping at the end of a long day means your shoes won’t be too tight when your feet are worn out.
4. Consider the Terrain. Whether you’re buying shoes for exercise or work, keeping your environment in mind can help you purchase the right shoes. For instance, if you’re running on a concrete track or standing on concrete floors for extended periods, choose shoes with extra cushion in the heels.
5. Avoid Shoes With No Support. Shoes with flat soles like flip-flops have absolutely no support or cushion and can lead to pain in your arches, heels, or knees. If you need sandals, look for a pair with better arch and heel support, or switch shoes after a while.
6. Replace Your Shoes Frequently. Worn out shoes don’t provide the kind of support your feet, ankles, knees, and back require and can contribute to back pain or injury during physical activity. Running shoes can last for approximately 400 miles, or six months for an active runner.
7. Avoid Wearing High Heels for Long Periods of Time. High heels throw off your body’s equilibrium, tipping the pelvis forward and increasing the curvature of the back. This artificial interruption in your body’s natural balance can contribute to lower back pain. If you must wear heels for work, look for orthotic inserts and bring a second pair of shoes to switch into whenever possible.
8. Choose the Right Shoes for Each Activity. When buying exercise shoes, keep in mind that running shoes are not the same as tennis shoes or basketball shoes. Visit an athletic shoe store with a specialist who is familiar with different kinds of athletic shoes and can guide you to the right purchase for your activity.

Extra Support for Back Pain

For those who suffer from back pain, even supportive shoes that fit well may not meet your individual needs. Foot problems like bunions, plantar fasciitis, pronation (when the ankles roll inward), or supination (when the ankles roll outward), can disrupt your body’s natural balance and cause back pain through chronic misuse of muscles while walking and running.
Specialized footwear or orthotic inserts can provide extra support and remove strain that might be contributing to your back pain. When first using inserts, you may notice an increase in tenderness in the feet, which usually subsides. But orthotics, which are even available for high heels, can provide a noninvasive, conservative treatment for lower back pain.
Prescription inserts are custom-made orthotics fitted by a podiatrist or foot specialist. Your chiropractor can also help you with custom orthotics by doing a custom fitting and by ordering the appropriate orthotic for you. Custom inserts may be a good solution if your foot or ankle problems are severe. While prescription orthotics are costly, insurance often helps pay for them and they are made with durable, high-quality materials.
Over-the-counter inserts, which can be purchased at retail stores, often are a less costly way to find relief. There are a variety of inserts on the market that address common needs like arch support.

Depending on Your Feet

Back pain is the second most common reason people see a doctor, and the single most common reason people see a chiropractor. But far too many people don’t pay enough attention when shopping for shoes. Whether you’re working or exercising, your body depends on your feet to support the balance of your posture and your gait. Choosing the right shoes can make a huge difference in your overall balance and contribute to fewer injuries and less pain.
If you have any questions or would like to learn more about how the shoes you wear can affect your posture, please don’t hesitate to contact us. We can also recommend a podiatrist to patients who need extra care for their feet and gait.
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Having a friend crack your back may provide some temporary relief, but it won’t fix the underlying issue causing pain and can result in injury.

What Causes Your Back to Crack?

A recent MRI study published in April 2015 in the journal PLOS ONE illustrates what happens when you crack your fingers: Your joints are separated by force, forming a cavity that causes the cracking noise we are familiar with.
When your back cracks, the same principle applies — gases between the joints of the spine form a cavitation that causes a change in pressure, producing a popping noise.
Back cracking is perfectly normal. Gases and liquids surround the joints of the spine, and as you move throughout the day they move too. When pressure is applied, such as during a chiropractic adjustment, these liquids and gases rapidly move and form cavities that produce the popping noise. The joints and bones themselves are not affected by the cavities created.
Sometimes the back cracks as a result of ligaments tightening or shifting, but it also might be the result of a more serious condition, such as arthritis — rough bone edges may rub together because of the deterioration of smooth cartilage.

How Are Chiropractic Adjustments Different?

During chiropractic adjustment, cracking or popping noises typically occur as a natural result of specific manipulation applied to the joint, including changes in pressure that occur when your joints are being moved.
Having a friend crack your back and seeing a chiropractor are very different. Having an untrained person apply force that creates a cracking sound may provide some sort of temporary relief, but it also comes with a greater risk of injury. Only a trained, experienced professional like a chiropractor can manipulate specific joints and adjust them properly to provide lasting relief and appropriate treatment. Chiropractors can assess exactly where a joint is malfunctioning or causing pain and can deliver adjustments with specific, targeted intent that restores function and mobility to the joint.
There is a much higher chance that an untrained amateur could accidentally injure your back. Chiropractors are highly trained, and chiropractic manipulation is a very specific procedure. Dr. Ray Tuck, D.C., summed it up:

Anyone can produce a popping sound from a person’s back. A doctor of chiropractic can determine where an adjustment to a specific joint needs to be performed.

Doctors of chiropractic are trained to perform adjustments on patients with lower back pain and other musculoskeletal disorders. If you’re interested in learning more about the benefits of chiropractic adjustment, please contact us with any questions or to schedule a consultation.
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