Category: Lifestyle

Posted on

Grow Your Cup

Cup pain analogy

Pain has many components. Physical injury may be immediately obvious, but there are also social (being bullied or rejected at school or work) and psychological (depression, guilt) causes of pain. Therefore, to help understand how various contributors to pain can affect a person, the analogy of a cup may be useful. Then, using this analogy, we can begin to implement lifestyle changes designed to grow your cup. Also, please read this article by Dr. Lehman.

A picture of an overflowing cup
Pain results when the system cannot contain all the stressors affecting it. In other words, when the cup overflows, you feel pain. So to reduce or eliminate pain you can either reduce the harmful inputs causing your cup to overflow, or you can build a bigger cup.

So we recognize that pain is more complex than tissue damage. There are many people walking around today with damaged tissues and no pain. Think of the paper cut that doesn’t hurt until you notice it. Likewise, there are many people in great physical pain with no apparent tissue damage or history of physical trauma. If you need a health care professional to help guide you to feeling better or getting out of pain, hopefully they recognize pain is multifaceted.

Which Road to Travel? Probably Both

Armed with this information, there are two routes to travel if you are looking to reduce pain. First, you can limit the amount of negative input causing your cup to overflow. These negative stimuli can take the form of:

  • Stress
  • Tissue damage
  • Poor sleep
  • Anxiety
  • Bad habits

Secondly, you can build yourself a bigger cup. This is accomplished in several ways, such as:

  • Having fun / play
  • Fulfilling activities
  • Positive social interactions
  • Exercise
  • Better nutrition
  • Better sleep quality

In my opinion, both reducing negative inputs into the system AND building a bigger cup are important. Each person’s experience will dictate how much energy they should apply to each side of this model. But, if I had to choose one versus the other, I’d take building a bigger cup every time. Here’s why.

You will never be able to completely eliminate stress, toxicity in all environments or relationships, sleep disturbances, physical harm, eating an inflammatory diet, etc. Reducing and moderating all of these are important, but there is also no growth without stress. Arguing with your relatives may be stressful, but would cutting that stress out of your life also eliminate beneficial aspects of your relationship? It’s probably a better solution to keep the relationship intact but build strategies to deal with the stress of those topics of conversation that you anticipate will set you off.

Build Yourself a Bigger Cup

So, in my opinion, humans are adaptable, robust, highly resilient beings. We should be able to function and adapt to our surroundings and overcome challenges. It seems to me a more winning path forward is to adopt strategies to deal with stress effectively than to try and avoid stress at every turn. To get stronger, instead of avoid any task that requires strength. Exercise enough that a few days of poor eating doesn’t completely derail you. Because, at some point life is going to challenge you, and a bigger cup can hold more without spilling over.

photo of Dr. Erik Reich with his son on his shoulders
Dr. Reich, Meriden chiropractor, and his son.

About the Author:

Dr. Erik Reich is a chiropractor in Meriden, CT. He practices at Omni Physical & Aquatic Therapy Center, Inc.  located at 303 South Broad Street. He treats all types of patients including weekend warriors, seniors, high school athletes, victims of trauma such as auto accidents, physical laborers and desk workers. Dr. Reich treats patients Monday through Friday and can be found spending time with his wife and son, and their Boston terrier when not in the office.

Posted on

5 Tips for Wearing a Cloth Face Mask

In situations where social distancing is difficult or impossible, the CDC recommends wearing a cloth face mask. However, wearing a mask is not something we are all accustomed to, so this post will mention some tips to make sure you are getting the most protection and limiting the potential spread of any airborne pathogens such as the virus responsible for COVID-19.

A picture of a man wearing a cloth face mask as he holds some paper sheets.
The CDC recommends the wearing of cloth face masks in public areas where social distancing cannot be maintained, such as the grocery store or a pharmacy. Dr. Erik Reich, a chiropractor in Meriden, CT, offers some advice on how to wear a cloth mask properly.

Wash Your Mask Regularly

The CDC recommends you wash your mask routinely. Either hot, soapy water, or a washing machine will suffice. Dry thoroughly. Also, be careful and try not to touch your face or eyes as you remove your mask. Next, masks should not be worn for more than four hours due to the chance that virus particles may accumulate on the cloth’s surface.

Make Sure the Mask Covers Your Mouth and Nose

Your cloth face covering mask should cover both your mouth and your nose. Leaving your nose uncovered could potentially spread virus particles if you were to exhale or sneeze while your nose is not covered.

No Touching Your Cloth Face Mask

Once your mask is on, don’t touch it. Try to avoid adjusting your mask once it is on your face, as this can contaminate your mask. Furthermore, don’t take your mask on and off. Once it is on, leave it on until you are ready to remove it and wash your hands.

Continue to Practice Social Distancing

Even while wearing a mask you should continue to maintain social distancing of at least 6 feet, and some studies even support staying up to 13 feet apart. Cloth masks function best as a supplement to social distancing guidelines. They are not supposed to replace social distancing as one of the best tools for limiting the spread of the virus.

Should Children be Wearing Masks?

The CDC has advised against the wearing of cloth face covering for kids under the age of two years old. Older children are recommended to wear cloth masks, but special care should be taken to ensure that the mask is fitted correctly, and proper hygiene is followed.

photo of Dr. Erik Reich with his son on his shoulders
Dr. Reich, Meriden chiropractor, and his son.

Dr. Erik Reich is a chiropractor in Meriden, CT. He practices at Omni Physical & Aquatic Therapy Center, Inc.  located at 303 South Broad Street. Where he treats all types of patients from high school athletes, seniors, victims of trauma such as auto accidents, and desk workers. Spending time with his wife and son, and their Boston terrier, is something Dr. Reich also enjoys.

Posted on

3 Tips For Exercise During Coronavirus In Meriden

Coronavirus disease (Covid-19) is spreading throughout the world. The United States, and especially the New York Metro Area, is currently a hotbed of infection. People are urged to stay home. Physical distancing from others, and avoid going out except for essential activities, is the rule.

Health professionals know that the most effective measures in combating the spread of the virus are robust hygiene practices. Hand washing, limiting physical contact with others, refraining from touching your face, and other health promoting activities are key. Then, one must consider the role of exercise. Physical activity is important in the overall picture of protecting yourself from infection.

A photo of the coronavirus on a blog post from Dr. Erik Reich about exercise during coronavirus pandemic.
Exercise during the coronavirus pandemic can be challenging. Dr. Erik Reich, Meriden chiropractor, offers some advice on staying active in these difficult times.

Exercise has been shown to help regulate the immune system. Regular physical activity can therefore improve your body’s defense to infection. Exercising during the coronavirus pandemic presents unique obstacles. Gyms are closed. Physical distancing guidelines take certain sporting activities off the table. So, in this blog I will offer three suggestions to maintain a physical activity program while adhering to physical distancing and other hygienic protocols.

Something is Better than Nothing

First, don’t let perfect be the enemy of good. Just because you can’t go to the gym or play basketball with your friends right now doesn’t mean you can’t exercise. If you like to lift heavy weights, now is a great time to focus on your form. Also, attention to intensity at home with lighter reps and more intention yields benefits. You won’t lose strength as quickly as you may be fearing. Maintaining muscle mass doesn’t require the progressive overload that gaining muscle requires. So as long as you’re lifting, pushing, pulling, squatting, hinging, etc. some weight, don’t lose sleep that you may not have access to the loads you are used to moving.

Likewise, while you may not be able to enjoy the team aspect of certain sports, skills can be sharpened and drills can be performed at home for many sports. Take this time to improve or hone your dribbling, feinting, shooting at a target, or other skills. Video yourself and watch it back and look for areas to improve, or share with teammates and ask for feedback on technique. Exercise during coronavirus can have a social aspect if you use the apps and social media that is now available to many of us.

Time for Fresh Air

Studies show, spending time outdoors improves markers for good health. Fewer strokes, less respiratory disease, hypertension, and other conditions are all improved with greater exposure to nature. Furthermore, it is a great way to get some exercise during coronavirus threat, while maintaining physical distance from others.

So despite playgrounds, swimming pools, and gyms being closed, green spaces are accessible and largely remain open to the public. So take a walk on a trail, go for a hike in the woods, walk on the beach, ride your bike, and aim for 150 minutes a week of physical activity as recommended by the CDC and in the Physical Activity Guidelines for Americans, 2nd edition. We are all taking advice from the CDC seriously right now, so we might as well adhere to their advice on exercise.

Get Creative with Exercise During Coronavirus

Now is a great time to get creative with your exercise during coronavirus. While being untethered from your usual routine may be stressful, it can also be fun to experiment. If you like lifting weights now is a good time to find some unusual items around the house to push, pull, carry, and squat. Not everything in life is barbell shaped, and in fact most of what life throws at you is not gym equipment.

Therefore, find the benefits in using unconventional loads in your lifts. You will work accessory muscles, balance, coordination, and sometimes it’s just fun to lift weird heavy objects. Think of how popular tire flipping has become at some gyms. Water jugs, a 50 pound bag of sand in the garage, pull ups off the kid’s swing set…use your imagination and lots of everyday items can become gym equipment.

photo of Dr. Erik Reich with his son on his shoulders on a blog about exercise during coronavirus
Dr. Erik Reich, Meriden chiropractor, and his son.

Dr. Erik Reich is a chiropractor in Meriden, CT. He practices at Omni Physical & Aquatic Therapy Center, Inc.  located at 303 South Broad Street. Where he treats all types of patients from high school athletes, seniors, victims of trauma such as auto accidents, and desk workers. Spending time with his wife and son, and their Boston terrier, is something Dr. Reich also enjoys.

Posted on

5 Tips To Improve Ergonomics While Working From Home

A lot more people are working at home lately thanks to the global pandemic Covid-19. This new situation can lead to challenges in setting up a work station which will be both comfortable and reduce the chances for strain and injury. So in this article I will outline several tips to improve ergonomics. Ergonomics means fitting the job to the person, which is important to consider while you work from home.

A drawing of a person working at a laptop on an article about ergonomics while working from home on the blog of Meriden chiropractor Dr. Erik Reich
Working from home can be stressful. Your work space shouldn’t be.

1. Practice Good Posture

Many tasks you will likely be performing at home while working will be done with your arms and hands outstretched to the front of your body. For example, typing, checking your phone, writing, using a laptop, and reading are all activities which place your shoulders and arms in a forward position. This posture is chest and shoulder dominant. This means your chest and shoulder muscles are contracted more frequently to position your arms forward and closer to center. This can lead to shoulder irritation and poor breathing patterns.

In order to counteract this predominance of the chest muscles and forward rounding of the shoulders, you should be mindful of sitting and working with your chest forward. Think of someone tying a string to your breast bone and pulling you up. In this way your chest leads in front of your shoulders and places you in a more “open” posture.

Furthermore, if you are sitting at a desk, be sure to adjust your chair so that you are at a comfortable height and your thighs are parallel or slightly higher than parallel to the floor. Your keyboard and computer should be directly in front of you, not off to the side. Also, the computer screen should be at least 18″ from your face and the top 1/3 of the screen should be at eye level.

2. Don’t Forget to Move

Even while you are sitting or standing to work at home, movement is important. If your work requires you to spend long hours at a desk, small movements such as tapping your feet, rolling your neck and shoulders, and fidgeting with your hands and fingers, can help stimulate blood flow and decrease stiffness. Short breaks to stand, pace, performs some air squats, calf raises, or desk push-ups can also be very helpful.

3. Set a Timer

If you are like me, sitting to write or type, or finish computer work, you may be prone to stay put for long stretches of time to complete the task at hand. What can be helpful is to use your phone’s clock timer or another inexpensive timer to set micro-breaks for every 20 minutes. This way when the timer goes of you have an auditory cue to get up and move for a few minutes, without becoming overly distracted.

4. Your Breathing is Important

When working from home you may be sitting a lot. Sitting places the hips in flexion and can impede full expansion of the lungs while breathing. Naturally while sitting you will tend to take shallower breaths.

Take some time to focus on deep breathing and you may notice your posture improves, your back feels less tight, and you don’t fatigue as easily. Keeping your shoulders behind your chest as previously discussed can help.

Furthermore, placing one hand on your chest and one hand on your stomach and taking a deep breath, you should feel the hand over your belly move. Shallow chest breathing where your diaphragm doesn’t expand into your abdomen limits rib expansion and decreases circulation. So make sure both hands are moving well when you breath, get your diaphragm involved!

With improved rib expansion while breathing your blood will carry more oxygen, your joints will circulate their fluid to provide nutrition to the joint cartilage, and your stress levels will reduce. Good breathing has many health benefits.

5. Take Walking Meetings

Many meetings these days are being conducted remotely. There are many apps which make this possible, and when working from home it may seem convenient of comfy to sit on the couch at your chair for the duration. I would suggest if possible that you walk or pace comfortably around your house while on these calls. You may have already been sitting for some time before the meeting starts, and getting back to more work following the meeting. So if possible try and use this time to move around.

So there are 5 tips which I hope you will find helpful during these times when you are working from home, whether by choice or due to the recent coronavirus pandemic.

About the Author:

photo of Dr. Erik Reich with his son on his shoulders
Dr. Reich, Meriden chiropractor, and his son.

Dr. Erik Reich is a chiropractor in Meriden, CT. He practices at Omni Physical & Aquatic Therapy Center, Inc.  located at 303 South Broad Street. Where he treats all types of patients from high school athletes, seniors, victims of trauma such as auto accidents, laborers, and desk jockeys. Spending time with his wife and son, and their Boston terrier, is something Dr. Reich also enjoys.

Posted on

3 Easy Tips To Fight Coronavirus in Meriden, CT

If you turn on the news this week you will no doubt be bombarded with talk of the spread of coronavirus (COVID-19). This can be scary. You may be stressed and uncertain of what steps you can take immediately to avoid contracting this virus and to limit the spread of coronavirus and other viruses such as the flu. So let’s begin with some advice on how to fight coronavirus in Meriden, CT.

A picture of hands being washed in a blog post about coronavirus in Meriden, CT
Wash your hands multiple times each day with soap and water for at least 20 seconds, and don’t touch your face without clean hands.

First, the basics. Wash your hands with soap frequently throughout the day, and spend at least 20 seconds doing so. Second, disinfect surfaces which you commonly come into contact, especially if these objects touch your hands or face, using a disinfecting spray or wipes. Third, avoid touching your face, eyes, nose, and mouth with unwashed hands.

4 More Not So Obvious Tips

Don’t try to be a hero by going to work or school if you are sick. Your coworkers, commuters, and fellow students will not appreciate your dedication. Also, it is just a bad idea during a viral outbreak.

Also, if you have relatives or friends who are elderly, have weakened immune systems, or other serious health conditions, do not visit them if you are sick or have been around others who have been taken ill recently.

Furthermore, eat healthful meals. As we are still in the middle of flu season, and now with COVID-19 spreading at almost pandemic levels, take extra steps to boost your own immune system.

Begin with eating healthy sources of fats, protein, and increasing fruit and vegetable consumption. Much of the immune response begins in the gut, so keep those good bugs happy! Don’t smoke. Smokers have weaker immune systems in general and take longer to heal as well. You can’t control everything around you such as people coughing next to you, but you can control what you put into your body.

Next, and this is a harder one due to societal norms around greeting, but do not shake hands or hug people when meeting them. A simple wave or nod of the head is adequate and important to fight the spread of coronavirus in Meriden, and the flu virus as well.

photo of Dr. Erik Reich with his son on his shoulders
Dr. Erik Reich, Meriden chiropractor, and his son.

About the Author:

Dr. Erik Reich is a chiropractor in Meriden, CT. He practices at Omni Physical & Aquatic Therapy Center, Inc.  located at 303 South Broad Street. Where he treats all types of patients from high school athletes, seniors, victims of trauma such as auto accidents, laborers, and desk jockeys. Spending time with his wife and son, and their Boston terrier, is something Dr. Reich also enjoys.

Posted on

What is Chiropractic?

Chiropractic is a profession of health care providers. Chiropractors treat conditions of the muscles, joints, and nervous system. The most common and widely recognized chiropractic intervention is the adjustment or “joint manipulation.” Chiropractors also employ other treatments such as exercise, physiotherapy, nutrition counseling, and lifestyle modification advice.

A picture of a chiropractor setting a patient up to be adjusted.
Chiropractic adjustment or manipulation is the most widely recognized treatment performed by a chiropractor. An adjustment is delivered to a joint to affect the motion of the joint. Adjustments also can relax surrounding muscles, and release pain modulating chemicals to reduce symptoms.

More Than the Adjustment

What is chiropractic? Well, most visits to the chiropractor involve getting an adjustment, or several adjustments. However, there are other important benefits to receiving chiropractic care. A skilled chiropractic physician will be able to identify and diagnose the cause of pain or other symptoms. Also, if the underlying problem(s) is amenable to chiropractic treatment, a trial of care will be recommended which may include patient education, adjustments, physical therapy modalities, stretches and exercises, and lifestyle advice all tailored to you as an individual.

If you present to the chiropractor and treatment is not recommended for you, an appropriate referral to a specialist should be made. Some conditions may not seem likely to respond to chiropractic treatment but many patients decide to go forward with a short trial of care, especially if they have already tried many other doctors or treatments without success.

Safe and Effective Treatment

Chiropractic treatment is non-invasive. It is also conservative in nature, and without drugs or surgery. Furthermore, there are typically few side-effects beyond soreness following some treatments. Therefore, many medical journals and societies are recognizing chiropractic treatment as a first line intervention. Especially for treatment of lower back pain, neck pain, and headaches. Also, chiropractic has shown itself to be efficacious in the treatment of joint pain. As well as tendon injuries, ligament sprains, disc herniation, and other insults to the human frame.

From the American Chiropractic Association’s website some key points:

  • DCs are licensed to practice in all 50 states and the District of Columbia–and in many nations around the world–and undergo a rigorous education in the healing sciences at institutions accredited by the U.S. Department of Education. 
  • A growing list of research studies and reviews demonstrate that the services provided by chiropractors are both safe and effective. The evidence strongly supports the natural, whole-body, and cost-effective approach of chiropractic services for a variety of conditions.
  • Chiropractor’s services are included in most health insurance plans, including major medical plans, workers’ compensation, Medicare, some Medicaid plans, and Blue Cross Blue Shield plans for federal employees, among others. 
  • Chiropractors are used extensively by amateur and professional athletes, professional dancers, and others to prevent and treat injuries as well as achieve optimal health and functioning.

About the Author:

Dr. Reich and son riding on his shoulders pictured in a blog post for What is chiropractic?
Dr. Erik Reich is a practicing chiropractor in Meriden, CT.

Dr. Erik Reich is a chiropractor in Meriden, CT. He practices at Omni Physical & Aquatic Therapy Center, Inc. . Where he treats all types of patients from high school athletes, seniors, victims of trauma such as auto accidents, laborers, and desk jockeys. Spending time with his wife and son, and their Boston terrier, is something Dr. Reich also enjoys.

Posted on

Pain Between The Shoulder Blades

Do you experience pain between your shoulder blades? This type of pain can be a dull ache, burning between the shoulder blades, or it can feel like a hot poker is being thrust up under scapula. Pain between the shoulder blades is called inter-scapular pain. In fact, the scapula, or shoulder blade, is a common site of discomfort and pain. Also, this type of pain can have different causes ranging from mildly concerning to very serious.

A man being examined by a clinician, maybe a chiropractor, for shoulder pain.
Pain between the shoulder blades is a common symptom of muscle strain, poor posture or ergonomics at work, trauma such as a motor vehicle accident, and other underlying causes. Dr. Erik Reich is a chiropractor in Meriden who treats musculoskeletal conditions including pain between the shoulder blades.

Why Do I Have Pain Between the Shoulder Blades?

Some common conditions which can cause this type of pain are listed below:

  • Muscle Strain
  • Trauma
  • Herniated Discs
  • Arthritis
  • Overuse Injuries
  • Lack of Use
  • Nerve Entrapment
  • Acid Reflux
  • Scoliosis
  • Referred Pain

There are also more serious causes of pain between the shoulder blades such as:

  • Gallbladder Disease
  • Heart Attack
  • Thoracic Vertebra Compression Fracture
  • Shingles

In most cases this type of pain is easily identifiable by an experienced clinician. If you have shoulder blade pain which is persistent and has not responded to rest, a couple of days time, and maybe some hot or cold packs, it is probably a good idea to see a doctor and have your symptoms evaluated.

Furthermore, if you are experiencing shortness of breath, chest pain, or feeling lightheaded, and you suspect the cause of your pain to be serious or life threatening, don’t wait to call 911 and get urgent medical care. Trust your gut.

Can a Chiropractor Help My Shoulder Pain?

Many of the most common underlying causes of shoulder blade pain arise from the soft tissues. For instance, muscles, tendons, and ligaments, as well as nerves, bursa, and fascia can all contribute to shoulder pain. Therefore, because chiropractors are specially trained to treat soft tissue and joint dysfunction, a chiropractor may be an excellent choice of provider to evaluate and treat your shoulder pain.

In conclusion, it depends. However, a skilled clinician such as a chiropractic physician, who takes a thorough history and then performs an exam to rule out more serious causes of your pain, should be well suited to address the most common types of inter-scapular pain. Furthermore, the right doctor will make any appropriate referral if necessary. Such as for advanced imaging, special tests, or specialist provider.

A picture of a woman lying down prone being examined and treated by a chiropractor.
Chiropractic treatment for pain between the shoulder blades is gentle, non-invasive, and drug-free.

What is the Best Treatment?

Depending on what the underlying issue is, different treatments may be recommended.

First, patient education is vitally important in all cases. Because, patients who are well-informed make better decisions, experience less anxiety, and less apprehension about their symptoms.

For example, if the underlying cause of your pain is determined to be repetitive overuse such as from poor ergonomics at your job, the treatment may include activity and work station modifications and lifestyle advice to reduce stress on the involved areas.

By contrast, if your pain started following a slip or fall and you landed hard on your shoulder, first aid type treatment may include icing or applying heat to the area. Then, protecting the shoulder for the first couple of days, progressing to gentle mobilizations to the spine or scapula. Lastly, light exercise to increase blood flow to the involved tissues.

Next, as pain levels are reduced, patients are typically involved in more active treatments such as dynamic stretching and loaded exercises. Exercise improves blood flow to the muscles and other tissues, and improves and restores mobility and strength.

Seek Help for Shoulder Pain

If you or a loved on is experiencing shoulder pain or pain in the middle back between the shoulder blades, don’t neglect what your body is trying to tell you. Call for a professional to evaluate and diagnose what is causing your symptoms.

You may already know what the cause is in the case of recent trauma. But, you may also have no idea if the pain began without incident, “Doc, i just woke up in pain.” is something many patients tell me. So, whether you have a good idea why it hurts, or no idea at all, getting an evaluation and a working diagnosis is a good idea.

Also, getting an evaluation is an absolute imperative if you believe your pain is severe with red flags such as chest pain or shortness of breath. But most cases of shoulder pain are due to soft tissue injury or dysfunction, and can be treated conservatively without drugs or surgery.

About Dr. Erik Reich

photo of Dr. Erik Reich with his son on his shoulders
Dr. Erik Reich with his son.

Dr. Erik Reich is a Chiropractic Physician in Meriden, CT. He practices at Omni Physical & Aquatic Therapy Center, Inc. . Where he treats all types of patients from high school athletes, seniors, and desk jockeys with shoulder pain. Spending time with his wife and son, and their Boston terrier, is something Dr. Reich also enjoys.

Posted on

New Year’s Resolutions for the Back Pain Sufferer

Happy New Year!

2019 is coming to an end. As we embrace the new year, and you are making your New Year’s Resolutions to finally kick back pain to the curb, keep these points in mind. Because as a society approximately 80% of us have or will experience back pain, this is the perfect season to resolve to beat the odds. At an annual health care burden in the billions of dollars, lower back pain is a scourge felt worldwide. But these New Year’s Resolutions can help you overcome one of the leading causes of disability worldwide.

  1. Exercise at least 20 minutes a day, 7 days a week.
  2. Stop smoking.
  3. Eat at least 6 servings of fruits and vegetables a day.
  4. Get more and better sleep.
  5. Seek help if your symptoms are not resolving.
Picture of a man holding his lower back in pain arched into extension with a caption stating that Dr. Erik Reich in Meriden, CT treats back pain in the blog for New year's Resolutions for back pain sufferers.
Dr. Erik Reich is a chiropractor in Meriden, CT who treats all types of musculoskeletal back pain.

Exercise for Your Back Pain

It may seem counter intuitive to exercise a part of your body that may be injured or in pain but science regularly backs this up. Therefore, one of the best interventions for both acute (new) and chronic (old) pain is graded exposure to exercise. If you are unsure of where or how to begin an exercise program while in pain, see resolution #5 – Seek Help!

Stop Smoking

Needless to say this is old news for a variety of health reasons, but in terms of back pain, smoking is very bad for both pain intensity experienced, healing time, and outcomes overall. I recently wrote a blog on this very subject here.

Eat Your Fruits and Veggies

Fruits and veggies pictured on the blog of Dr. Erik Reich Meriden Chiropractor for New Year's Resolutions for back pain sufferers.
Increased fruit and vegetable intake is associated with better healing and pain reduction.

When you consume more fruits and vegetables your body heals better, this is well documented in the scientific literature. Vitamin A is required for cell and bone formation, cellular differentiation, and immune function. Vitamin C is necessary for collagen and connective tissue formation and as a tissue antioxidant. Fruits and vegetables also contain fiber which is filling and satiety will reduce cravings for more inflammatory foods (processed foods, sweets, chips, etc.) which should be avoided when healing.

Better Sleep, Better health

Two recent studies in just the past month or two have shed more light on the important role sleep plays in your health outcomes. In one study which was discussed in this article, lack of and poor quality sleep was shown to increase pain felt by up to 30%. Furthermore, in another recent example, a study showed how sleep helps to clean the brain and allow your body to remove toxins.

Ask for Help

The human body is resilient. You are highly adaptable and given the right inputs the body will take care of the output. But garbage in = garbage out. So if you are experiencing back pain, make some simple (but not easy) lifestyle changes to give yourself the greatest chance to recover. Or if you are unsure of how to make these changes, don’t hesitate to reach out and get some help.

Dr. Erik Reich is available for appointments Monday – Friday and can be reached by phone at (203)235-0171.

Posted on

Why is Smoking Bad for Healing After Disc Injury?

If you want to get better faster and with less pain after a disc injury, don’t smoke.

Picture of an anatomical model of a lumbar disc herniation on the website of Meriden CT chiropractor Dr. Erik Reich
Scientific studies routinely demonstrate that smokers have more pain, decreased healing ability, and longer recuperation times”, states Dr. Erik Reich, a chiropractor in Meriden, CT.

It’s no surprise that smoking is bad for you. If you are a smoker, you’ve most likely been told by friends, family members, and your doctor to quit the habit already a million times. However, as a chiropractor, let me be perhaps the first to state it this way: smoking is terrible for your health after a disc injury.

In this study by Tsarouhas A et al. the authors state, ” Smoking habits were found to have a negative dose-dependent effect on the transcript levels of MMP-3 and MMP-13 and a positive correlation with pain intensity, suggesting an unfavorable role for smoking in the regression process of herniated disc fragments. “

In other words, smokers take longer to heal after a disc injury. Smokers also experience more pain with disc injury than non-smokers. Anyone who has had a cervical or lumbar disc herniation can tell you, they can be extremely painful and debilitating. Therefore, you should give yourself every advantage when you are trying to heal after such an injury to your spine. If you are a smoker, be aware that continuing to smoke during the healing process has been demonstrated to slow recovery, increase pain intensity, and result in poor outcomes. So stop smoking for disc health!

In sharing this study and the information in it, it is my hope that if you are a smoker experiencing back pain, but especially back pain due to trauma or disc injury, you seriously consider quitting immediately. I know you’ve heard it before about the negative health consequences of smoking cigarettes, but this study makes the connection between smoking and back pain in a way most people are still unaware.

Graphs of MMP levels from a study on disc herniations and the effects of smoking on the website of Meriden, CT chiropractor Dr. Erik Reich
Significantly lower MMP-3 (c) and MMP-13 (d) mRNA levels were observed in discs removed from patients smoking more than 20 cigarettes per day compared to non-smoking patients 

I have no doubt that studies coming out in the future will build on the negative relationship between smoking and back pain, but in the meantime if you want my clinical advice: stop smoking for disc health now to improve your outcomes from suffering a spine related injury. Of course this is in addition to eating a healthy diet and exercising regularly, and if you need help doing that call (203)2350171 today.