Housework

Household chores can be a pain in the sacroiliac. Unless you're careful, routine activities around the home - washing dishes, vacuuming, even talking on the phone - can strain your back, including the sacroiliac area near the tailbone, and result in debilitating discomfort.

But you can protect your back by knowing the right way to go about such activities, according to the American Chiropractic Association (ACA).

Consider lifting. It doesn't matter whether you're picking up your child or a heavy bucket of water, you need to do it the proper way to avoid injury. How? Bend from the knees, not the waist. As you lift, hold the item as close to your body as possible. If you have to turn to place it, step in the direction of the turn. That way, you're not twisting your body and straining your spine.

Back-Saving Tips
The American Chiropractic Association suggests the following do's and don'ts for chores and relaxation:

- When you wash dishes, open the cabinet beneath the sink, bend one knee and put your foot on the shelf under the sink. Lean against the counter so some of your weight is supported in front.

- When ironing, raise one foot a bit. Place it on a small stool or a book to take some strain off your back.

- To vacuum, use a "fencer's stance." Put all your weight on one foot, then step forward and back with the other foot as you push the vacuum forward and back. Use the back foot as a pivot when you turn.

- While talking on the phone, don't cradle the phone between your ear and shoulder. That can lock up the spinal joints in the neck and upper back, and cause pain. Instead, hold the phone with your hand or use the speakerphone.

- While watching television or relaxing, don't use the sofa arm as a pillow. The angle is much too sharp for your neck.

- Use a cold pack if your back begins to hurt. Wrap an ice pack in a towel moistened with warm water. The warmth gives way to gradual cold, which likely will alleviate the discomfort. (No ice? Try frozen veggies instead.)

- If pain persists for more than a day or two or if you experience numbness, tingling or weakness in your arms or legs, see a doctor of chiropractic.

How to Select Athletic Shoes

Too many people choose fashion over function when purchasing athletic shoes, not realizing that poor-fitting shoes can lead to pain throughout the body. Because footwear plays such an important role in the function of bones and joints—especially for runners and other athletes—choosing the right shoe can help prevent pain in your back, hips, knees, and feet.

Unfortunately, there is no such thing as the very best athletic shoe—every pair of feet is different, every shoe has different features, and overall comfort is a very personal decision. For this reason, it is recommended that you first determine your foot type: normal, flat, or high-arched.

The Normal Foot
Normal feet have a normal-sized arch and will leave a wet footprint that has a flare, but shows the forefoot and heel connected by a broad band. A normal foot lands on the outside of the heel and rolls slightly inward to absorb shock.

Best shoes: Stability shoes with a slightly curved shape.

The Flat Foot
This type of foot has a low arch and leaves a print that looks like the whole sole of the foot. It usually indicates an over-pronated foot—one that strikes on the outside of the heel and rolls excessively inward (pronates). Over time, this can cause overuse injuries.

Best shoes: Motion-control shoes or high-stability shoes with firm midsoles. These shoes should be fairly resistant to twisting or bending.

The High-Arched Foot
The high-arched foot leaves a print showing a very narrow band—or no band at all—between the forefoot and the heel. A curved, highly arched foot is generally supinated or under-pronated. Because the foot doesn’t pronate enough, usually it’s not an effective shock absorber.

Best shoes: Cushioned shoes with plenty of flexibility to encourage foot motion. Stay away from motion-control or stability shoes, which reduce foot mobility.

When determining your foot type, consult with your doctor of chiropractic. He or she can help determine your specific foot type, assess your gait, and then suggest the best shoe match.

Shoe Purchasing Tips
Consider the following tips before you purchase your next pair of athletic shoes:

• Match the shoe to the activity. Select a shoe specific for the sport in which you will participate. Running shoes are primarily made to absorb shock as the heel strikes the ground. Tennis shoes provide more side-to-side stability. Walking shoes allow the foot to roll and push off naturally during walking, and they usually have a fairly rigid arch, a well-cushioned sole, and a stiff heel support for stability.

• Shop late in the day. If possible, shop for shoes at the end of the day or after a workout when your feet are generally at their largest. Wear the type of socks you usually wear during exercise, and if you use orthotic devices for postural support, make sure you wear them when trying on shoes.

• Make sure the shoe fits correctly. Choose shoes for their fit, not by the size you’ve worn in the past. The shoe should fit with an index finger’s width between the end of the shoe and the longest toe. The toe box should have adequate room and not feel tight. The heel of your foot should fit snugly against the back of the shoe without sliding up or down as you walk or run. If possible, keep the shoe on for 10 minutes to make sure it remains comfortable.

How Long Do Shoes Last?
Once you have purchased a pair of athletic shoes, don’t run them into the ground. While estimates vary as to when the best time to replace old shoes is, most experts agree that between 300 and 500 miles is optimal. In fact, most shoes should be replaced even before they begin to show signs of moderate wear. Once shoes show wear, especially in the cushioning layer called the midsole, they also begin to lose their shock absorption. Failure to replace worn shoes is a common cause of injuries like shin splints, heel spurs, and plantar fasciitis.

These health tips are provided by the American Chiropractic Association.

Exercise Good Judgment While Enjoying the Outdoors with Baby

From biking and hiking to walking and jogging, today's parents are keeping fit and bonding with their babies in the process. With an array of products unheard of a generation ago - like baby carriers, joggers and trailers - even the tiniest among us are enjoying the great outdoors. But while these items can make life easier and more enjoyable for both parent and child, they can be the cause of pain and injury if not used properly. The American Chiropractic Association (ACA) urges you to exercise caution and good judgment while exercising with your baby.

Biking
When biking with a child on board, use a trailer, a rolling ride-along that hitches to the back end of a bike. It is a much safer option than a carrier, a "passenger" seat that sits directly on the bike, according to Dr. Scott Bautch, a member of ACA's Council on Occupational Health. Dr. Bautch prefers trailers because of their added stability. He cautions that carriers can decrease a bike's stability, possibly causing it to topple and injure both the parent and child.

To further ensure the child's safety while biking, keep the following tips in mind:

- The trailer must be equipped with a harness that can be placed over the child's
body. The harness should be complicated enough that the child cannot unhook it or
wiggle out of it.
- A screen that covers the front of the trailer will add an extra line of protection
against stray pebbles and other flying objects.
- Be sure to select a trailer that has large, bicycle-style tires, which will add
stability and ease to your ride.
- Protect your child's head with a sturdy, adjustable helmet that can be sized to
fit properly. If the helmet rests too high, it will expose part of the child's
head, leaving it susceptible to injury.
- Bike only on smooth surfaces for optimal control.
- Only an experienced rider should attempt to bike with a child on board at all. And
even then, the rider should practice with a ride-along trailer for two weeks
before riding with a real child - in an effort to get a feel for the strength and
coordination necessary to maneuver the bike.

Jogging
If you wish to go for a jog and bring your child along for the ride, the baby jogger is your best option. A baby jogger is a rolling pushcart that a parent can jog behind, using handlebars to maneuver. Here are some rules of thumb to consider:

- Make sure the handlebars of the jogger are both large and adjustable, so that they
fit comfortably into your hands for complete control. The handlebars should be
kept as upright as possible.
- Handbrakes and a locking mechanism are a necessity.
- Look for a jogger with a good shoulder harness to keep the child secure.
- Large, bicycle-style tires offer more control and stability.
- A screen over the front of the jogger adds to its safety by deflecting stray
flying objects.
- Jog only on smooth surfaces.

Backpack-Style and Front-Side Baby Carriers
For parents who prefer walking or hiking with their little ones, a backpack-style or front-side baby carrier could be for you. Dr. Bautch cautions, however, that there are risks involved with carrying an infant on your back in a backpack-style carrier. "The cervical spine of a child less than one year old is not fully developed. It is important at that age that the head does not bob around. The backpack-type carrier is not ideal because the parent cannot watch to make sure the child's head is stable. A front-side carrier is better for a very young child," explains Dr. Bautch.

Dr. Bautch also urges you to think about the following:

- A backpack-style or front-side carrier decreases a parent's stability when walking
or hiking. It is critical that a parent gets into shape before attempting to use
one of these products.
- Since these carriers will change the feel of walking or hiking quite a bit, they
should not be used by beginning walkers or hikers.
- If using a backpack-style or front-side baby carrier, make sure to select one with wide straps for your shoulders and waist. This will help distribute the carrier's weight evenly. The shoulder straps should fit comfortably over the center of your collarbone.
- The carrier should include a harness to keep the child stable.
- Once you place the child in the carrier, check to make sure there is no bunching of material against the child's body, particularly on the back, buttocks and spine. Isolated, uneven pressure like this can produce pain.

Baby Slings
The "baby sling" is becoming more and more popular for its versatility of positions and comfort. But if you wish to use a baby sling, keep in mind that it is intended only for very young infants and follows these tips:

- A baby can become very hot inside the sling, so be mindful of the temperature around you. Also, make certain the baby's breathing is clear and unobstructed by the sling's material.
- Never run or jog while carrying a baby in any backpack-style carrier, front-side carrier or baby sling. A baby's body is not adjusted to the cyclic pattern that is a part of running and jogging. This motion can do damage to the baby's neck, spine and/or brain.

Take Care of Yourself
Finally, don't forget about your own health and comfort. When lifting a child to place him or her into a trailer or jogger, exercise caution. Don't bend from the waist, but begin in a 3-point squat and implement a two-stage lift that consists of a) pulling the child up to your chest and then b) lifting straight up with your leg muscles. Stay as close to the car seat or trailer as possible and place the child into it without reaching, stretching or twisting. The further the child is from your body, the more strain you will place on your spine and musculoskeletal system.

Chiropractic Care Can Help
If you or your child experiences any pain or discomfort resulting from these or other outdoor activities, call your doctor of chiropractic. Doctors of chiropractic are licensed and trained to diagnose and treat patients of all ages, and can provide health tips for you and your children that will make enjoying outdoor activities safer and more enjoyable.

15th Annual Stanhope Spring Festival Postponed to June 27

This past Sunday, the Stanhope Spring Festival, which was to be held on Main Street in Stanhope had to be postponed because of impending rain. By afternoon much of Sussex and Morris Counties were experiencing heavy rain. The new date is Sunday, June 27.

The Stanhope Chamber of Commerce invites you to a fun afternoon on June 27 from 12:00 noon to 6:00 pm at the Main Street Business District in Stanhope. The festival will feature over 125 tri-state area vendors that will interest everyone in the family: all-day live music, petting zoo, crafters, vendors, antiques, food, inflatable rides, rock climbing wall, face painting clown, silent auction and a classic car show.

Admission is free.

Optimal Family Chiropractic will provide complimentary neck scans and distribute goodie bags which include a sample of Biofreeze, the pain relieving gel for back and joint pain.

Come and enjoy the fun!

Why We Recommend Frequent Visits

When patients begin chiropractic care chiropractors will frequently recommend up to three visits per week or more. We're often asked how we arrive at this visit schedule.

Since the patient is doing the healing, not the chiropractor, everyone responds differently. Predicting the best course of care is a combination of education, experience and keen observation skills.

A chiropractic adjustment applies a specific force, at a specific location, in a specific direction to assist your body in "righting" itself. Only your body knows where a particular vertebra is supposed to be! Our job is to supply energy at the right time and place so your body can use it.

We've found that frequent visits at the beginning of care, balances the repetition needed to establish a healthier spinal pattern with fitting chiropractic care into a busy life. We've tried more and less frequent care schedules. But for most new patients, up to three times a week seems to produce the best results in the shortest amount of time.

Educational information is provided on behalf of local member chiropractors and published monthly by the Association of New Jersey Chiropractors.

15th Annual Stanhope Spring Festival

The 15th Annual Stanhope Spring Festival is scheduled for Sunday, June 13 from 12:00 noon to 6:00 pm at the Main Street Business District in Stanhope. A great family fun day, the festival will feature all-day live music, free petting zoo, crafters, vendors, antiques, food, inflatable rides, rock climbing wall, face painting clown, silent auction and a classic car show. Sponsored by the Stanhope Chamber of Commerce, the festival will feature over 125 tri-state area vendors and so much more.

Admission is free. A rain date has been scheduled for June 27.

Join us for an afternoon of fun. Optimal Family Chiropractic will provide complimentary neck scans and distribute goodie bags which include a sample of Biofreeze, the pain relieving gel for back and joint pain.

Relay for Life at Mount Olive

A Relay For Life will be held on Saturday and Sunday, June 12 and 13 at Mount Olive High School, 18 Corey Road, Flanders. It will be one of many Relay For Life events that will be held in New Jersey this year.

Relay For Life is the signature fundraising event of the American Cancer Society. There are many components that make up a Relay For Life event, and there are many ways in which you can volunteer and participate in this special event.

To be involved with Relay For Life, you can be a Team Captain or Team Member, a Committee Member, you might be a Survivor or a Caregiver, or you might be an event sponsor, an "Event Day Volunteer" or a donor. Regardless of your participation, the best way to learn more about how to become involved in your local community is to speak to someone in your local Relay For Life.

What Is Relay For Life?
Relay began in 1985 when Dr. Gordy Klatt, a colorectal surgeon in Tacoma, Washington, ran and walked around a track for 24 hours to raise money for the American Cancer Society. Since then, Relay has grown from a single man’s passion to fight cancer into the world’s largest movement to end the disease. Each year, more than 3.5 million people in 5,000 communities in the United States, along with additional communities in 20 other countries, gather to take part in this global phenomenon and raise much-needed funds and awareness to save lives from cancer. Thanks to Relay participants, the American Cancer Society continues to save lives.

Philosophy – Why We Relay?
The American Cancer Society Relay For Life represents the hope that those lost to cancer will never be forgotten, that those who face cancer will be supported, and that one day cancer will be eliminated.

Why Relay?
Relay For Life is more than just a fundraiser. It’s a life-changing experience. At Relay, every person in the community has a chance to celebrate, remember, and fight back. And every person who participates joins others around the globe as part of this worldwide movement to end cancer.

Everyone's reason to Relay is as unique as their own personal story. At Relay, you can find healing, comfort, and support from others who have faced cancer or who have lost a loved one to the disease. You have a chance to meet people in the community who are equally as passionate about finding an end to cancer in our lifetime. You can thank all the people who have done so much to support you through your personal cancer experience. And you can gather together with friends, family, and colleagues to laugh, cry, and create lasting memories.

A Celebration of Cancer Survivorship
Relay is a moving celebration of cancer survivorship. The event begins with a Survivors Lap in which cancer survivors take a victory lap around the track. A candlelight ceremony is held later in the evening to honor cancer survivors and remember those who we’ve lost to this disease.

A Means of Unifying Communities
Cancer is indiscriminate and knows no boundaries. As voluntary organizations in the United States must serve an increasingly diverse population and customer base, the way in which the American Cancer Society does business will need to shift. Our ability to communicate appropriately and utilize partners in our efforts will facilitate our growth in reaching diverse communities and ultimately in reaching the 2015 goals of the Society. Inclusion is imperative.

For information about participation in this event, you may contact the Event Manager, Kate Schellhase at 973-285-8025 or Kate.Schellhase@cancer.org. For information and resources about this and other Relay For Life events or to find another event, you may go to http://www.relayforlife.org/.

Optimal Family Chiropractic will be attending the Relay For Life at Mount Olive and providing complimentary neck scans to any participant. We look forward to seeing you there.

Chiropractic Advice for Moms-to-Be

As many new mothers can attest, the muscle strains of pregnancy are very real and can be more than just a nuisance. The average weight gain of 25 to 35 pounds, combined with the increased stress placed on the body by the baby, may result in severe discomfort. Studies have found that about half of all expectant mothers will develop low-back pain at some point during their pregnancies.1-3 This is especially true during late pregnancy, when the baby's head presses down on a woman's back, legs, and buttocks, irritating her sciatic nerve. And for those who already suffer from low-back pain, the problem can become even worse.

During pregnancy, a woman's center of gravity almost immediately begins to shift forward to the front of her pelvis. Although a woman's sacrum-or posterior section of the pelvis-has enough depth to enable her to carry a baby, the displaced weight still increases the stress on her joints. As the baby grows in size, the woman's weight is projected even farther forward, and the curvature of her lower back is increased, placing extra stress on the spinal disks. In compensation, the normal curvature of the upper spine increases, as well.

While these changes sound dramatic, pregnancy hormones help loosen the ligaments attached to the pelvic bones. But even these natural changes designed to accommodate the growing baby can result in postural imbalances, making pregnant women prone to having awkward trips and falls.

What Can You Do?
The ACA recommends the following tips for pregnant women:

Exercise

• Safe exercise during pregnancy can help strengthen your muscles and prevent discomfort. Try exercising at least three times a week, gently stretching before and after exercise. If you weren't active before your pregnancy, check with your doctor before starting or continuing any exercise.
• Walking, swimming, and stationary cycling are relatively safe cardiovascular exercises for pregnant women because they do not require jerking or bouncing movements. Jogging can be safe for women who were avid runners before becoming pregnant-if done carefully and under a doctor's supervision.
• Be sure to exercise in an area with secure footing to minimize the likelihood of falls. Your heart rate should not exceed 140 beats per minute during exercise. Strenuous activity should last no more than 15 minutes at a time.
• Stop your exercise routine immediately if you notice any unusual symptoms, such as vaginal bleeding, dizziness, nausea, weakness, blurred vision, increased swelling, or heart palpitations.

Health and Safety

• Wear flat, sensible shoes. High or chunky heels can exacerbate postural imbalances and make you less steady on your feet, especially as your pregnancy progresses.
• When picking up children, bend from the knees, not the waist. And never turn your head when you lift. Avoid picking up heavy objects, if possible.
• Get plenty of rest. Pamper yourself and ask for help if you need it. Take a nap if you're tired, or lie down and elevate your feet for a few moments when you need a break.

Pregnancy Ergonomics: Your Bed and Desk

• Sleep on your side with a pillow between your knees to take pressure off your lower back. Full-length "body pillows" or "pregnancy wedges" may be helpful. Lying on your left side allows unobstructed blood flow and helps your kidneys flush waste from your body.
• If you have to sit at a computer for long hours, make your workstation ergonomically correct. Position the computer monitor so the top of the screen is at or below your eye level, and place your feet on a small footrest to take pressure off your legs and feet. Take periodic breaks every 30 minutes with a quick walk around the office.

Nutrition

• Eat small meals or snacks every four to five hours-rather than the usual three large meals-to help keep nausea or extreme hunger at bay. Snack on crackers or yogurt-bland foods high in carbohydrates and protein. Keep saltines in your desk drawer or purse to help stave off waves of "morning sickness."
• Supplementing with at least 400 micrograms of folic acid a day before and during pregnancy has been shown to decrease the risk of neural tube birth defects, such as spina bifida. Check with your doctor before taking any vitamin or herbal supplement to make sure it's safety for you and the baby.

How Can Your Doctor of Chiropractic Help?
Before you become pregnant, your doctor of chiropractic can detect any imbalances in the pelvis or elsewhere in your body that could contribute to pregnancy discomfort or possible neuromusculoskeletal problems after childbirth.

Many pregnant women have found that chiropractic adjustments provide relief from the increased low-back pain brought on by pregnancy. Chiropractic manipulation is safe for the pregnant woman and her baby and can be especially attractive to those who are trying to avoid medications in treating their back pain. Doctors of chiropractic can also offer nutrition, ergonomic, and exercise advice to help a woman enjoy a healthy pregnancy.

Chiropractic care can also help after childbirth. In the eight weeks following labor and delivery, the ligaments that loosened during pregnancy begin to tighten up again. Ideally, joint problems brought on during pregnancy from improper lifting or reaching should be treated before the ligaments return to their pre-pregnancy state-to prevent muscle tension, headaches, rib discomfort, and shoulder problems.

References
1. Östgaard HC, et al. Prevalence of Back Pain in Pregnancy. Spine 1991;16:549-52.
2. Berg G, et al. Low back pain during pregnancy. Obstet Gynecol 1988;71:71-5.
3. Mantle MJ, et al. Backache in pregnancy. Rheumatology Rehabilitation 1977;16:95-101.