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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.

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5 Signs You May Need A New Chiropractor In Meriden, CT

You may have had one of these experiences. A family member or friend may have told you about their awful experience at the chiropractor’s office. Maybe they were told they need to be seen three times a week for a year. Perhaps a treatment plan was offered but they would need to pay for the care all in advance. Or maybe the doctor advised them that they had a terrible condition that would need multiple x-rays and only that chiropractor’s secret/special/unique/proprietary technique was able to fix what was wrong.

Unfortunately in chiropractic, as well as the other healthcare fields, there are some bad actors. Furthermore, these practitioners may not even be aware that their actions are harmful, or without evidence, and essentially scamming people. No one wants to be duped, or the recipient of unethical practices. Evidence based doctors also don’t want patients exposed to bad actors, who then come away with the impression that all of chiropractic is a scam. If you receive a bad haircut, you don’t swear off all barbers and stylists. But if you have a bad experience at the chiropractor’s office, you may say “I tried chiropractic, what a joke”. To be clear, most chiropractors are ethical and do take their responsibilities to their patients very seriously. But no profession is without some bad apples.

Below I will list five signs your chiropractor may not be acting in your best interest. This list is by no means exhaustive, and context is important as well. Because some practices listed below may be reasonable depending on individual circumstances.

Reg flags waving in the breeze featured in a blog post about 5 signs you may need a new chiropractor or the chiropractic care you are getting is a scam.
Red flags that you may need a new chiropractor.

5 Signs You Need A New Chiropractor

  1. No Diagnosis or Treatment Plan is Given
  2. Excessive Number of Visits are Recommended
  3. The Doctor Refuses to Work with Other Providers
  4. The Doctor has Secret Treatment Knowledge Only They Possess
  5. Payment Must be Made Before Care is Delivered

Treatment Plans and Diagnosis

First sign, no diagnosis is given and no treatment plan is prescribed. Be wary of any health care provider who does not explain what diagnosis or hypothesis they are thinking of with regards to your symptoms. Also, clinicians should be able to lay out a treatment plan to address your concerns. If no diagnosis is offered or no treatment plan is laid out, that could be a sign your chiropractor doesn’t actually know what is going on with your symptoms or concerns. Generic non-specific statements like “sciatica” or “neck pain” are not diagnoses, they are symptoms. Likewise, your chiropractor should have some idea of how long it will take to improve or relieve your presenting symptoms.

Second, and this goes along with the first sign, chiropractic care should be individualized to each patient. Blanket plans of care where everyone is told to come in three times a week for two months is not patient centered. You may indeed need two months of care at that frequency, but most people who respond to chiropractic treatment feel better much sooner than that, especially if your symptoms have not been caused by trauma. Treatment plans where the doctor prescribes six months of visits at a time, and may ask you to pay up front, are especially dubious.

Working as a Team

Beware of any health care provider in the 21st Century who refuses to collaborate with your other providers. There is a history of animosity between the medical and chiropractic professions dating back to the 20th Century. This mistrust is still prevalent to a lesser degree, with some chiropractors skeptical of medicine and surgery. Also, some medical doctors, physical therapists, and surgeons view chiropractors with distrust and skepticism. Neither of these outlooks serve you, the patient, very well. Inter-professional cooperation improves health outcomes. Doctors refusing to deal with one another leads to worse outcomes, confusion, and mistakes being made. Find a healthcare team willing to collaborate on your behalf and cut loose any member of that team who refuses to deal with other members of YOUR team.

Secret Knowledge

In the chiropractic profession there are many named techniques. Of course, this is also true with the other manual therapy practitioners, such as massage therapists and physical therapy. Diversified adjusting, ART, Cox, Gonstead, Graston, McKenzie, and the list goes on.

However, claims that one technique is superior to another or a cure-all are unfounded and not backed by science. Be cautious of any provider who tells you they have secret knowledge. All of these techniques can be learned, but an unscrupulous provider may twist or re-brand a common technique, slap a label or their name on it, and all of a sudden they are out practicing like a guru who possesses the secret wisdom to heal what ails you. They’re also probably marketing themselves to other providers with $999 courses to spread their new superior methods. Don’t be conned by these charlatans.

By and large, we know what works to get people out of pain. Patient education, therapeutic exercise, return to activity, lifestyle advice…mix in some first aid care such as heat, stretching, or adjustments to bring pain levels down, and reassurance. None of this is secret knowledge.

Payment is Expected in Advance of Care

As a patient with a health concern you should expect your chiropractor to provide excellent care. A thorough history and exam, diagnosis, plan of care, and any treatments delivered should be appropriate and well explained. This is pretty standard stuff. What is also unfortunately encountered are excessive cookie cutter treatment plans that go on for months, with an expectation that you pay up front.

This is wrong for a couple of reasons. First, every patient should be treated as an individual. When an unscrupulous chiropractor hands you a piece of paper outlining the next six months of visits with a 20% discount if you pre-pay in one lump sum, they are more focused on their office’s cash flow than your health. Don’t believe for a second that you’re the only person in that office being given such a great “deal” on their care.

Second, pre-payment contracts can be illegal in some jurisdictions. They also often contain clauses which violate your rights to receive a refund if you don’t utilize all the visits. Furthermore, many of these arrangements are entered into under the rationale that such a long plan with so many visits is required to avoid catastrophic health conditions. Terms such as disc degeneration, arthritis, or spinal decay are used, and of course you had better pay all at once. This is called “scare care” and it’s a bunch of malarkey.

Don’t Get Scammed

There are many great chiropractors in the world. There are some shady ones out there too. Hopefully this article makes clear some of the actions a few chiropractors, and even some other healthcare providers, might take to inflate their bank account, or their egos. These doctors and practices rarely have the patient’s best interests in mind, as the patient is secondary to increasing revenue. The American healthcare system is a disaster which puts profits far ahead of people, and hopefully this post gives you some insight on practices to avoid when seeing a chiropractor or other health care provider.

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.

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3 Plantar Fasciitis Tips From Meriden Chiropractor

Plantar fasciitis is foot pain which is typically located on the sole of the foot. Also, this pain is typically the worst with the first step out of bed in the morning. There is debate over whether plantar fasciitis is truly an inflammatory condition of the fascia under the foot. However, pain at the bottom of the foot or under the arch, worse in the morning, and worse with activity, is termed plantar fasciitis.

Stylized x-ray image of a foot highlighting the plantar fascia, on a blog post about plantar fasciitis tips.
Dr. Erik Reich in Meriden treats foot pain including plantar fasciitis.

Plantar Fasciitis Tips

  • Buy and Wear Excellent Shoes
  • Don’t Ignore the Calf Muscles
  • Begin Strength Training for Relief

Wear Excellent Shoes

There are many plantar fasciitis tips out there, most won’t matter if you wear bad shoes. Foot pain is easily exacerbated or made worse with poor footwear. Furthermore, if you are trying to reduce your symptoms and pain, paying close attention to the type of shoe you wear can have rapid benefits. A good quality running shoe that is well fitting is a must-have.

If you choose ill-fitting or non-supportive shoes such as flip-flops, flats, heels, slides, or dress shoes, it is highly likely your symptoms will be made worse, and the pain will not subside. A high quality sneaker which provides heel cushioning and improves your gait is your best option to combat plantar fasciitis pain.

Also, purchasing your shoes from a running store, even if you don’t run, can be a great choice as the staff can often evaluate your foot size, gait, and provide you with more and better information than a regular retailer.

Don’t Neglect the Calf Muscles

Secondly, although your symptoms may be local to your heel or underneath the foot, the calves often play an important role in plantar fasciitis pain. Two muscles primarily make up the calf. Gastrocnemius and soleus are their names, with “gastroc” being the larger of the two. These muscles combine into the Achilles’ tendon which inserts at the heel and is contiguous under the foot with the plantar fascia.

When the calf is tight and the muscles pull on the Achilles’ tendon, the extra tension can irritate and stretch the plantar fascia and tendon insertion at the heel, prolonged or repeated irritation can lead to pain and dysfunction at these sites. Often times stretching and soft tissue therapy is recommended for the calf muscles to reduce and eliminate this tension.

One popular method of relaxation to the calf muscles is to wear a night sock or splint while you sleep, putting the muscles and fascia on stretch through the whole evening. Many people get good results from wearing this type of support, but most people will still have some pain even with massage, foam rolling, icing, and splinting.

Passive interventions such as those previously discussed can all help. However, to have the biggest impact on your symptoms, a combination of treatments and interventions might work best. What I recommend to most patients is a multi-pronged attack plan. This includes a new pair of excellent shoes and some type of passive intervention. For example, calf massage or foam rolling. Also, joint mobilization or manipulation to any restricted joints of the foot or ankle. Then, and this is the most important aspect, gradual exposure to loaded exercise. Strength training of the affected leg.

Strength Training to Relieve Symptoms

Active interventions are those steps a patient undertakes to heal themselves. A great clinician will act as a guide to place the patient on the right path. When attempting relief from foot and plantar fascia pain, you can not ignore exercise. This tenet applies to many ills of the body, from headaches to lower back pain, sometimes the best medicine is to get moving.

In the case of plantar fasciitis, what needs to move is your lower leg, under load. Recent studies point to better outcomes with a simple progressive strength training routine of unilateral calf raises performed every other day.

Unilateral calf raise exercise is demonstrated with a towel under the toes.
This simple exercise may be the missing link to getting rid of your plantar fascia pain.

First, elevate yourself using a step or small platform. Then, roll a towel and place across the step where your toes will be located. This allows the toes to be in extension during the exercise. Lastly, with the rest of your foot hanging out in space, slowly raise and lower your heel for one repetition. Count to three on the way up, hold for a two count at the top, and then take another three seconds to lower your foot. That is one full rep.

Typically you would start a program by performing 3 sets of 12 repetitions every other day. As time goes on the exercise is progressed with added weight or increased reps and sets. Weight can be increased by wearing a backpack as you perform the exercise and gradually adding more items into the backpack each week.

Get Help for Your Symptoms

Hopefully these plantar fasciitis tips will provide you with real relief if you are a recent or long term sufferer. If you have tried these or other methods without relief, you may need a different approach. Don’t hesitate to reach out and get some help, because not every case responds the same.

About the Author:

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

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Stenosis Treatment in Meriden

Have you heard the term “lumbar stenosis” regarding back pain or leg pain you are experiencing? If you or a loved one suffer from lower back and leg pain, and have been told you have stenosis, you may have some questions. So, where can you find stenosis treatment in Meriden, CT? My name is Dr. Erik Reich and I am a chiropractor in Meriden, CT. As a chiropractic physician I have treated many people suffering from lumbar stenosis over the past 8 years of clinical practice. Many cases of stenosis respond incredibly well to conservative chiropractic treatment, which is both non-invasive and drug free.

Picture of a badly inflamed lumbar spine illustration, demonstrating lumbar stenosis. Dr. Erik Reich treats lumbar stenosis patients in Meriden.
Dr. Erik Reich is a chiropractor in Meriden who treats neuromusculoskeletal conditions including pain and disability arising from spinal stenosis.

What is Lumbar Stenosis?

Lumbar spinal stenosis is a condition where the spinal canal narrows. Then, the narrowing can cause pressure on the nerves resulting in pain or other symptoms travelling into the legs. Lumbar stenosis can have several causes. For example, it can be caused by bony changes such as osteoarthritis, or congenital narrowing of the spinal canal, and spinal ligament thickening. Also, disc derangement such as herniation can also lead to narrowing and stenosis symptoms.

Do I Need Surgery?

Recent studies comparing surgery for lumbar stenosis versus conservative treatment such as physical therapy show similar outcomes. However, surgery carries added risks. Granted, for certain people surgery is an absolute necessity. To rule out surgery, a thorough history and examination should always be performed.

The risks associated with surgery typically do not arise in non-invasive treatment options such as chiropractic care. Therefore, while outcomes may be similar, many patients opt for a conservative non-invasive approach before considering surgery.

How Can Chiropractic Treatment Help?

There are several key components to an effective chiropractic treatment plan for addressing lumbar stenosis symptoms.

First, patient education is a key component of any successful treatment plan. High quality, evidence informed education about the condition, expected outcomes, goals of treatment, and possible side effects should be relayed. With better information, the patient often experiences better results.

Second, pain needs to be addressed. However, pain is only one symptom of stenosis which must be dealt with. It is hard to accomplish the goals of treatment if you are in pain. So passive care such as heat, massage, joint manipulation or adjustments, flexion-distraction, and other interventions are warranted to reduce painful symptoms to the point where active treatment, like an exercise program, can commence.

Third, active treatment moves to the forefront. Once pain has been reduced or eliminated, active treatment should begin in earnest. You should expect guided exercises, home stretching, and nutrition counseling. Symptoms from lumbar stenosis typically respond well to active care. Positive changes can usually be felt within the first week or two of treatment. Although every patient is unique and “it depends.”

Dr. Erik Reich is a Chiropractor Providing Lumbar Stenosis Treatment in Meriden

photo of Dr. Erik Reich with his son on his shoulders
Dr. Reich, Meriden chiropractor, and 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 traumatic injuries such as work and car accidents. Spending time with his wife and son, and their Boston terrier, is something Dr. Reich also enjoys.

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5 Questions to Ask Your Chiropractor in Meriden

So what 5 questions to ask your chiropractor in Meriden? Below are some common questions, but this list is by no means exhaustive.

1. How Often Do You Treat This Type Of Condition?

Most chiropractors have a lot of experience treating lower back pain and neck pain, as well as headaches and other body aches and pains. It is a good idea to ask the doctor how often they see the types of symptoms you are feeling. Also ask how comfortable the doctor is with managing your symptoms. If the doctor states that 30% of their practice is treating people experiencing symptoms similar to yours, it’s probably a sign they are comfortable managing that condition.

Like other doctors, some chiropractors specialize or have a preference to treating certain conditions or groups of symptoms versus other types of pain. For example, I feel very competent and knowledgeable about lower back, neck, and shoulder pain. I do not feel as knowledgeable about some types of knee pain. So it doesn’t hurt to ask. Because every provider is different and some prefer to focus their time and practice on certain conditions or regions of the human body. Be wary of a doctor who states they only treat one area of the body and claims to be able to effect distant symptoms. While not unheard of, a chiropractor who only treats the first three joints of your neck, even if you are calling about elbow pain, should be approached with caution.

A picture of a doctor holding a stethoscope with a question mark.
Meriden Chiropractor Dr. Erik Reich answers common questions new patients often ask when seeing a chiropractor.

2. Do You Take X-Rays?

In some cases x-rays are invaluable. However, routine x-rays for uncomplicated back pain are not recommended. With mounting evidence and guidelines being published regularly which advise doctors away from the over-utilization of imaging for most types of back pain.

Therefore, regular use of x-rays, especially for non-traumatic neck or back pain, should be avoided according to most researchers. Part of the reason for this change is the number of false positives which are seen in otherwise healthy individuals. X-ray imaging reports with scary sounding terms like degeneration, bone spurring, and spondylolisthesis can imply that something is very wrong with your spine, when in fact these are often found in healthy people with no history of pain or disability. What’s more, when a patient gets a scan and sees these findings, they are more likely to undergo more expensive tests, begin medications such as opioids, and have worse health outcomes overall due to the stigmatization of otherwise non-contributory imaging findings.

This is not to discount the legitimate usage of imaging, but in America, patients by and large are over imaged, over medicated, and have worse outcomes because of it. You can read more about the use of imaging in modern chiropractic practice here.

3. How Long Do Treatments Take?

Treatment plans should be tailored to the individual. Cookie cutter plans where every patient gets the exact same treatment are not your best interest. When asking how long a treatment will take be sure to exclude any time for history taking and examination. As these will make your visit longer, typically at your first appointment and any re-exams. Typically a treatment session can last anywhere from 10 minutes up to 30 minutes. However, a complicated case can take longer to evaluate and treat. Most patients in my office get a combination of hands on treatment and other modalities. Which may include adjustment to the spine or other soft tissue therapy. As well as guided exercise, and some passive modality such as a cold pack or electric muscle stimulation if warranted. A treatment session of this type would run around thirty minutes.

4. Will You Respect My Treatment Preferences?

The answer better be a loud “Yes”. Because patients are individuals with their own biological, social, and psychological make-up, treatment should be tailored to the individual. If a patient presents with a strong preference not to be adjusted, the chiropractor should respect this and not try to sell or trick the patient into accepting an adjustment, even if it is the doctor’s strong opinion that an adjustment is what is best for the patient. The pillars of evidence based practice are relevant clinical research, patient values, and clinical expertise. If my expertise and research backs a treatment, but that treatment violates the patients values, then a competent clinician should be able to come up with an alternative. This is important to honor the patient’s values, while making the best effort to make a positive change to the patient’s presenting health concern.

5. Do I Need A Referral?

In general you do not need to be referred to see a chiropractor. However, there are rare instances where insurance plans do require a referral for chiropractic services. If you are unsure about whether or not a referral is required by your insurance, check with your plan. If you do not have insurance, no referral is necessary.

ABOUT THE AUTHOR

A picture of Dr. Erik Reich, Meriden Chiropractor, with his son Leif sitting on his shoulders.
Dr. Erik Reich with his son Leif.

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, to seniors, and traumatic injuries such as work and car accidents. He also enjoys spending time with his wife and son, and their Boston terrier Jarvis.

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Whiplash Treatment – Meriden, CT

Where should I get whiplash treatment near me?

If you’ve recently been in a car accident, you are no doubt under a lot of stress. Dealing with repairs, police reports, attorneys, and insurance companies can make you want to crawl in a hole. Because so many factors are involved after a crash, it is important not to neglect taking care of yourself. So, even if you don’t feel immediate pain or discomfort, seeking a professional evaluation and whiplash treatment following a car accident should be a priority.

Many people feel pain or other symptoms right at the time of the accident, still others don’t feel pain until a day or more after being injured. If you are in a state of shock or feeling no pain due to an adrenaline rush after a collision, symptoms may not develop for several hours or even days later. Especially if neck pain does develop or becomes worse in the 24-48 hours after a crash.

Photo of a woman holding her painful neck due to a whiplash injury on the website of Dr. Erik Reich Meriden Chiropractor.
Dr. Erik Reich Meriden Chiropractor specializes in gentle treatment of whiplash injuries.

Seek Treatment for Whiplash Promptly

Whiplash injuries are very common following car accidents and other accidents. Whiplash occurs where the neck is moved extremely rapidly. The speed and force involved with this rapid movement is often enough to stretch muscles, tendons, and ligaments beyond their limits. This can cause these tissues to tear or become overstretched. Which in turn results in pain, inflammation, muscle spasms, swelling, or cramping.

Pain from whiplash injuries can be intense or dull. Dull neck pain following an injury or accident may heal on its own, or it may not. If you are experiencing neck pain following a car crash, seeking a medical opinion is important because pain may not resolve on its own. The natural course of many aches and pains is to go away on their own some time after onset. However, whiplash injuries can linger, and left untreated can become chronic pain.

Neck pain and instability of the tissues in the neck due to whiplash can lead your body to respond by creating stability where it is lacking. This process involves laying down connective tissue, excess scar tissue, and in the case of bone, more bone, which is termed osteoarthritis. Chronic whiplash therefore has been associated with long term pain. Studies also indicate a tendency for increased opioid medication use, arthritic changes, and poorer health outcomes.

What Type of Whiplash Treatment is Best?

At Omni Physical & Aquatic Therapy Center, Dr. Erik Reich employs a number of evidence based treatment strategies. These treatments address the components of whiplash injuries. Treatment begins with an in-depth history taking process and review of relevant medical history. Followed by a physical examination to identify the involved structures and injured tissues. Then, an individual treatment plan will be discussed based on your body’s needs. Your personal preferences, and the doctor’s best clinical judgement are also important.

Care plans typically include some combination of both passive and active care. Passive care can be thought of as first-aid care. Hot packs, electrical stimulation to damaged soft tissues, and ultrasound are types of passive care which might be employed to reduce pain. As pain reduces, more active treatments such as stretches and exercises are introduced. Therefore, your neck and spine have the best chance of returning to pain free motion. Then you can enjoy the movements and activities you did before the accident which resulted in your whiplash injury.

Car crash typical of an accident that can result in whiplash injuries for the people involved.
Whiplash can be caused by auto collisions, sports injuries, work accidents, or other trauma to the neck and spine. Dr. Erik Reich in Meriden, CT specializes in treating head and neck injuries, and other spinal and muscular pain and loss of function.

Seek Treatment if You’ve Been Injured

Whiplash injuries can be extremely painful immediately following trauma. Or they may show up as dull worsening pain one or more days after an accident. But what is important is that if you’ve been involved in a traumatic event such as a car accident, get a professional to evaluate you. Even if you are uncertain if you sustained a serious injury.

About the Author

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, to seniors, and traumatic injuries such as work and car accidents. He also enjoys spending time with his wife and son, and their Boston terrier Jarvis.

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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.

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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.

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Concussion Advice for Adolescents

New Guidelines Following Recent Studies on Earlier Return to Activity Following Concussion

Girl having bike helmet put on for safety and to avoid concussion or head trauma in case of a fall. Dr. Erik Reich Meriden Chiropractor.
Healthy children depend on play and sport as vital parts of their day.

You may have heard the advice in the past that if a child suffers a concussion they should avoid all activity, sit in a dark quiet room, and not use any electronics. This view was popular because it was thought the brain needed total rest to recover following a traumatic injury. But these concussion guidelines for adolescents have recently been updated following the release of some important studies on the effect of return to activity after a mild traumatic brain injury or concussion.

Each concussion is unique, and the cookie-cutter approach of total rest goes against current understanding and recent studies. Following a concussion it remains true that the child should be taken out of play immediately. However, while rest may be appropriate for one or two days, many days of inactivity can lead to feelings of isolation, depression, and anxiety.

Furthermore, while electronic device and TV use following concussion may worsen symptoms, there are no good studies showing their use is detrimental. Like other potential triggers for post-traumatic headache, electronics and TV use should be monitored and limited if symptoms worsen.

As a chiropractor in Meriden, CT I have seen many cases of concussion in my office, both adults and children. Head injuries and mild traumatic brain injury like concussion can be difficult to treat in young people because they may not be as communicative about what they are feeling. Children may also be more concerned about returning to play, getting back to a favorite activity or sport, or disappointing friends or teammates. It is important for parents to ask kids how they are feeling, and pay attention to behavior that seems abnormal for your child. Children are resilient and heal quickly, with proper guidance and avoidance of aggravating factors or advice known to prolong recovery following injury.

Does My Child Need Imaging?

The older guidelines as well as the newer guidelines do not recommend routine imaging in all cases of concussion, as most cases of concussion will not show up on CT scan or MR imaging. If red flags such as uncontrolled vomiting, or potential hemorrhage or skull fracture is suspected, then the appropriate imaging is necessary. But there are harms with unnecessary imaging such as exposure to radiation which is associated with heightened risks of developing cancer. Children are believed to be more at risk for cancer because they are still developing and growing. Advanced imaging is also expensive when it has been estimated that up to 2/3 of CT scans following head injury are not necessary.

Child walking with an adult. Walking at a comfortable pace without increase in symptoms is a good way to manage return to activity following concussion. Dr. Erik Reich Meriden Chiropractor.
Walking can be a great way to return to activity following a head injury

So What do the New Guidelines Recommend?

Treatment should be tailored to each individual. It is no longer recommended that a person be symptom free before resuming activity. In fact, patients who rested for five days of strict rest, had symptoms that persisted longer than those study participants who resumed light activity within 48 hours following their injuries.

Light aerobic activity such as walking, as long as symptoms do not worsen, has been shown to benefit recovery times. Again, prolonged rest can lead to anxiety, social isolation, and feelings of depression, so earlier return to a child’s normal routine, even if activity duration is reduced at first, is going to benefit recovery better than complete rest. Maybe the child can return to school on a half day basis for several days or a week. It might be the case that these half days do not worsen headaches or other symptoms, and full resumption of school can be attained quickly.

Parents, teachers, coaches, health care teams, and children should be included to make a plan for faster return to activity, school, play, and sport, with careful monitoring and observation that activities do not worsen symptoms. But complete rest is to be avoided in the absence of red flags, triggering activities, or other exacerbating factors. Routine imaging following concussion should also be limited to cases where fracture, hemorrhage, or severe injury is suspected.

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Dealing with Low Back Pain

What a patient needs to know when dealing with lower back pain.

A picture of a man holding his lower back in pain.
Dr. Erik Reich in Meriden treats non-traumatic lower back pain and other muskuloskeletal conditions.

First and foremost, the human body is resilient and adaptable. Most cases of lower back pain resolve with little to no intervention. Taking a hot shower, a walk, and some light stretching is often enough to ease a hurting lower back after a day or two. If pain or symptoms persist, an evaluation and treatment may be a better course of action. However, many cases of lower back pain get better with a return to normal activity and time.

If your lower back pain does not resolve, or if trauma or overuse injury is involved (a fall, car accident, over zealous gardening or home improvement job, sports injury) then a visit to the office is a better idea.

At the office a thorough intake, history, and examination will be performed so that the cause of your lower back pain can be determined and a personalized plan of care will be recommended including education about your back pain, hot or cold compresses, physio-therapeutic modalities, stretching and exercises, and spinal manipulation (chiropractic adjustment of the spine).

You will be reassured to know that the vast majority of lower back pain episodes respond very well to this type of conservative care. Furthermore, despite a great deal of pain and worry, your lower back pain can be helped with gentle chiropractic care.

About Dr. Erik Reich

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 traumatic injuries such as work and car accidents. Spending time with his wife and son, and their Boston terrier, is something Dr. Reich also enjoys.