Back pain can be an incredibly-frustrating symptom that inhibits our range of motion, plagues us with unpleasant discomfort, and keeps us up at night! What’s worse is that many – unwisely – forgo treatment, hoping it will just get better.

“Pain is hard enough to deal with in the light of day. But, pain at night robs you of your much needed sleep and can be downright exhausting,” comments
Frank. J. Falco, MD, who specializes in pain management and sleep problems in Newark, Del. “Plus, pain causes anxiety, which disrupts sleep even more.”

In addition to preventing a person from falling asleep, pain also results in difficulty staying asleep. Once pain keeps you awake one night, it is likely to do the same thing again and again. Pain-related insomnia gets worse over time.

Pain is the culprit for keeping many people up at night. According to the National Sleep Foundation, 2 out of 3 people with chronic pain have trouble sleeping. “Pain is a sensation you feel when nerves are stimulated to an intense degree,” says Tracey Marks, MD, an Atlanta-based psychiatrist. Marks is author of Master Your Sleep: Proven Methods Simplified. “This stimulation activates the brain, which keeps you awake.”

You need a certain amount of each stage of sleep to feel rested and for proper memory,” Marks says. These stages include light sleep, deep sleep, and REM (rapid eye movement) sleep. We normally go through four to six cycles of these stages per night. But if pain wakes you up, you spend too much time in light sleep,” she explains. This reduced sleep, in particular a shortened REM, may increase sensitivity to pain.

The medical director of adult sleep services, Reena Mehra, MD, of University Hospitals Case Medical Center in Cleveland agrees that joint and muscle pain usually results in problems staying asleep (called sleep maintenance insomnia) rather than falling asleep (called sleep onset insomnia). “This sleep deprivation makes you more sensitive to pain.”

The reasons why sleep deprivation makes you more sensitive to pain aren’t known for sure. “Some research studies show that sleep deprivation causes increased production of inflammatory chemicals in the body called cytokines,” Marks says.

Pain medications interrupt sleep. Unfortunately, some of the medications prescribed for pain, such as codeine and morphine, can cause insomnia. These opioid pain medications can cause apnea, brief pauses in breathing, during sleep. “Therefore, people who take these kinds of medications for chronic pain are at a higher risk for sleep problems,” Falco says.

Treat Naturally and Get Much Needed Sleep

Treat your pain naturally and start catching up on your much needed sleep. Forgoing treatment for back pain, shoulder pain, sciatic pain, etc. can leave you open to many health risks since your body is being compromised.

Dr. Chris Serafini of Valley Spinal Care Kierland is renown for helping relieve the pain of many in the Scottsdale-Phoenix area. Call (480) 443-7678 to schedule your visit. Relieve the pain and catch up on much needed sleep!

Athletes, dancers, celebrities, corporate CEO’s, white collar professionals, blue collar professionals, stay at home parents, retired folk, students…they are all using chiropractic in their health regimine today. There is a chiro resurgence to get “straightened” and be the best that we can be naturally.

The paparazzi snapped Leonardo DiCaprio leaving a chiropractic office in New Orleans. Kim Kardashian tweeted, “Chiropractors really are life savers.. I’m obsessed!” Jessica Alba is reportedly a fan.

Athletes, musicians, dancers, and actors all learn posture and positioning as a foundation for excellence. When your joints are aligned, your muscles can fire in their strongest position and your body moves with least resistance.

You can avoid neck and back pain with proper positioning. Your best ergonomic position is where you are facing your task without having to twist, bend, or rotate your joints in an uncomfortable way.

Be aware of your posture. Good posture prevents neck and back pain. An aligned spine will have less pain. Shoulder pain is also reduced when shoulders are in alignment, so you have less risk of rotator cuff issues. Proper head positioning — directly over the body and not too far forward or tilted to one side — prevents headaches.

Be aware of your positioning as you sleep. Having too much pillow height can cause you to twist. A low pillow with more cushion under the neck and less under the head will keep the neck straight and eliminate pain. Your head should be straight over the body, not pitched too far forward. Also, if you place a pillow between your legs, it will prevent your spine and pelvis from twisting.

Exercise, proper diet, and keeping your spine aligned will help you feel your best. Be aware of your posture and positioning during your daily tasks. Make an appointment to get straightened out and feel the pressure release. Chiropractic practices can transform your life, wiping away pain, and building the foundation for true health.

Chiropractic treatments will keep your spine in line and will increase your flexibility and improve your overall health. Contact Dr. Chris Serafini at Valley Spinal Care Kierland for a consultation. Call today (480) 443-7678.

Knee-to-chest stretch

Lie on your back with your knees bent and your feet flat on the floor (A). Using both hands, pull up one knee and press it to your chest (B). Hold for 15 to 30 seconds. Return to the starting position (A) and repeat with the opposite leg (C). Return to the starting position and then repeat with both legs at the same time (D). Repeat each stretch two to three times — preferably once in the morning and once at night.

Lower back rotational stretch

Lie on your back with your knees bent and your feet flat on the floor (A). Keeping your shoulders firmly on the floor, roll your bent knees to one side (B). Hold for five to 10 seconds. Return to the starting position (C). Repeat on the opposite side (D). Repeat each stretch two to three times — preferably once in the morning and once at night.

Lower back flexibility exercise

Lie on your back with your knees bent and your feet flat on the floor (A). Arch your back so that your pubic bone feels like it’s pointing toward your feet (B). Hold for five seconds, then relax. Flatten your back, pulling your bellybutton toward the floor — so that your pubic bone feels like it’s pointing toward your head (C). Hold for five seconds, then relax. Repeat. Start with five repetitions each day and gradually work up to 30.

Bridge exercise

Lie on your back with your knees bent and your feet flat on the floor (A). Keeping your shoulders and head relaxed on the floor, tighten your abdominal and gluteal muscles. Then raise your hips to form a straight line from your knees to your shoulders (B). Try to hold the position long enough to complete three deep breaths. Return to the starting position (C). Repeat. Start with five repetitions each day and gradually work up to 30.

Cat stretch

Position yourself on your hands and knees (A). Slowly let your back and abdomen sag toward the floor (B). Then slowly arch your back, as if you’re pulling your abdomen up toward the ceiling (C). Return to the starting position (A). Repeat three to five times, twice a day.

Seated lower back rotational stretch

Sit on an armless chair or a stool. Cross your right leg over your left leg. Bracing your left elbow against the outside of your right knee, twist and stretch to the side (A). Hold for 10 seconds. Repeat on the opposite side (B). Repeat this stretch three to five times on each side, twice a day.

Shoulder blade squeeze

Sit on an armless chair or a stool (A). Keeping your chin tucked in and your chest high, pull your shoulder blades together (B). Hold for five seconds, then relax. Repeat three to five times, twice a day.

Major league baseball season is around the corner. Baseball can seem like a gentlemanly sport when compared to football and hockey, but the incidence of injury can be quite high. Many MLB teams have a team chiropractor where regular chiropractic care provides baseball players with proper spinal function and balance to reduce the risk of spine-related injuries, enhance recovery time, and improve overall performance.

With chiropractic care, players report that they feel better and have better endurance. Their body mechanics are significantly improved, enabling better pitching, hitting, and throwing. The team chiropractor for the San Francisco Giants was on the mound celebrating with the team during their 2010 World Series victory as it was said that chiropractic care was very much part of their success that year.

Golfers use chiropractic to maintain a strong foundation in the body. The pelvis is where most of the power is created. The lower body and pelvis create torque during the swing, while the upper body acts like a whip. Without that strong foundation on the bottom half and flexibility on the top, the golfer’s swing will suffer.

A chiropractic adjustment can re-align the lower back and improve the muscle action of the lower body. The combination of chiropractic treatment and core stability training can improve a golfer’s game considerably. Tiger Woods has said,” I’ve been going to chiropractors for as long as I can remember. It’s as important to my training as practicing my swing.”

Michael Jordan, six time NBA Champion, six time Final MVP, and five time NBA MVP, has said of chiropractic, “I didn’t know how much I could improve until I started seeing a chiropractor. Since I’ve been in chiropractic, I’ve improved by leaps and bounds, both mentally and physically.”

Chiropractic care can give an athlete a competitive advantage in whatever sport they participate in. It helps to enhance endurance levels, assist in the recovery from many structural injuries, and achieve overall peak performance. By including chiropractic into an athlete’s regular health practices, one is able to maximize training and optimize functional balance and skill.

Many avoidable injuries sideline professional athletes. Many athletes continue to compete at less than peak efficiency, simply because their structural system is not in balance. Coaches and their athletes are realizing that pain killing drugs, muscle relaxers, and cortisone injections are not the answer to injury. Medications merely cover up the symptoms and may make the injury more serious or interfere with the healing process

The key to a successful team and an individual athlete is injury prevention. This is true for the professional or amateur. Keep your spine in line and your nervous system in balance. Chris Serafini, DC of Valley Spinal Care Kierland is the Official Chiropractor of the Gateway Pro Golf Tour. His standards excel and Valley Spinal Care Kierland is the right choice for you as well. Play the game of your life by being the best that you can be!

Dr. Chris Serafini treated a doctor at a seminar during a breakout treatment session. The doctor’s frozen shoulder was relieved and he regained full range of motion!

Before & After

Dr. Chris Serafini, DC of Valley Spinal Care Kierland uses all-natural and drug free treatments to incredibly restore a full range of motion to this patients. This was accomplished without painful surgery and is just one of hundreds of cases that Dr. Serafini takes care of each and every year!

Car accidents are a common cause of whiplash injuries. Due to the rush of endorphins, many people think that they are fine after an accident, but later feel the effects. It is advisable to have any injury looked at by a professional. The domino effect of not treating whiplash can have a very real impact on your quality of life. The dangers of letting a whiplash injury go untreated include:

Chronic Pain

Injuries to the neck caused by a sudden movement of the head can result in extremely uncomfortable chronic pain if left untreated. In addition to neck pain, patients who suffer whiplash often complain of severe headaches that, as with tension headaches, are often felt behind the eyes. There is also the risk of chronic shoulder pain as the result of an untreated whiplash injury. If you have experienced whiplash and want to avoid the discomfort of chronic body aches and pains, then visit your chiropractor as soon as possible.

Serious Neck Injury

Because neck and spine injuries tend to increase in severity the longer they go untreated, a whiplash injury can lead to extremely serious and painful neck injuries such as spinal degeneration, nerve compression, and slipped discs. Unfortunately, these symptoms can take years to develop, during which time they become increasingly difficult to treat. To avoid developing a serious neck and spine injury, visit your chiropractor right away following a whiplash injury.

Facts about Whiplash Injuries (Sprains/Strains of the Neck):

Chris Serafini, DC Can Help With Whiplash Injuries

Dr. Chris Serafini, chiropractic physician of Valley Spinal Care Kierland feels a strong sense of mission when it comes to chiropractic and wellness. He has seen how the proper application of practices can transform a person’s life, wiping away pain, and building the foundation for true health. If you or someone you know has been in an accident recently, call our office at (480) 443-7678 for more information.

Back Pain Facts

• 31 million Americans experience low-back pain at any given time.
• One-half of all working Americans admit to having back pain symptoms each year.
• Back pain is one of the most common reasons for missed work. In fact, back pain is the second most common reason for visits to the doctor’s office, outnumbered only by upper-respiratory infections.
• Most cases of back pain are mechanical or non-organic—meaning they are not caused by serious conditions, such as inflammatory arthritis, infection, fracture or cancer.
• Experts estimate that as many as 80% of the population will experience a back problem at some time in our lives.

Tips to Prevent Back Pain

• Maintain a healthy diet and weight.
• Remain active—under the supervision of your doctor of chiropractic.
• Avoid prolonged inactivity or bed rest.
• Warm up or stretch before exercising or other physical activities.
• Maintain proper posture.
• Wear comfortable, low-heeled shoes.
• Sleep on a mattress of medium firmness to minimize any curve in your spine.
• Lift with your knees, keep the object close to your body, and do not twist when lifting.
• Quit smoking. Smoking impairs blood flow, resulting in oxygen and nutrient deprivation to spinal tissues.
• Work with your doctor of chiropractic to ensure that your computer workstation is ergonomically correct.

Back Pain Treatment

An extensive study of all currently available care for low back problems by the Agency for Health Care Policy and Research—a federal government research organization—recommends that low back pain sufferers choose the most conservative care first. And it recommended spinal manipulation as the only safe and effective, drugless form of initial professional treatment for acute low back problems in adults.

During my time in Arizona, I was introduced to Dr. Serafini. We met at the gym where I happened to be a personal trainer. Becoming increasingly interested in Chiropractic I had the privilege to shadow him. Educating me in Chiropractic care and its benefits, I started to refer my clients to Dr. Serafini. One of the clients that I referred had pain and decreased strength in their shoulder. With their regularly scheduled Chiropractic care I noticed my clients decreased pain, increased shoulder strength, and the ability to complete a variety of exercises.

My client was happier and more energetic during our workouts. The continuous care from Dr. Serafini did wonders that exercises alone couldn’t do. Where invasive surgery would have taken many months spent with recovery and physical therapy, chiropractic care maintained their base level of strength and allowed them to still take part in regular daily exercise. I firmly believe that chiropractic care, nutrition, and regular exercise give us the best combination possible to maintain both our physical and mental health. Dr. Serafini incorporates all of those aspects along with patient education into his practice and I believe that’s what makes him the outstanding Doctor of Chiropractic and person that he is.

- Ryan E. Weaver, ACSM Certified Personal Trainer

Thescottsdalechiropractor.com

Adjust your attitude and daily routine, and you will see a world of difference in your overall wellness. Research shows that coping skills and the ways that people deal with stress can be huge factors in whether or not someone is well. You can boost your attitude in a variety of ways: enjoying nature, looking for humor in life’s mishaps, listening to relaxing music, and creating a support system of people who you can turn to in times of trouble or stress.

Start moving and adding more motion to your life. Increase daily movements to include a walk. Simply taking a 30 minute walk each day is a great way to recoup the steps that are missing from your day. Experts generally agree that to be considered “active,” adults should take about 10,000 steps each day. Wearing a pedometer is an easy way to track your progress.

Be aware of the foods that you are putting into your body. Eating more raw or organically grown foods, drinking more water, and consuming 25 to 30 grams of fiber per day, can positively impact your health and help prevent a variety of adverse health issues in the future. Wellness can add potential to people’s lives. Whether that potential is the ability to avoid cholesterol problems, quit smoking, or exercise more — it’s all individual to each person. Wellness is about skills that will help you flourish in life.

If you’re interested in health and wellness, a good place to begin is by talking about it with a doctor of chiropractic. A chiropractor will screen you for diseases and talk about your lifestyle and behaviors that may put you at risk for injury or illness. A chiropractor’s approach is drug-free; instead of writing a prescription, a DC offers spinal adjustments, rehabilitative exercises, nutritional counseling and lifestyle modifications to move patients toward optimum function and wellness.