Why You Should Lighten Your Purse and Lose Your Wallet

The days of big fat leather wallets loaded with long roles of plastic sheathed photos of friends, family, and girlfriends are over, thanks to modern day technology.

Large wallets were so 1987!

The new wallet is the “money clip” one simple tip I always give men with low back pain, neck pain, hip/hamstring/knee problems, is to check their wallet for unneeded items and then shift the wallet to the front of their pants or carry it in a jacket pocket.

It’s amazing how simply sitting on a large wadded up leather wallet all day long can throw a body out of whack.

Now let’s get one thing perfectly straight….I am in no way as a doctor endorsing fanny packs *shudder* unless they are those Kevlar kind from REI that kind of look cool.

Part of being healthy and feeling good is checking in on the ergonomics of our posture, and physical structure from time to time. Read more

©KitchenTableMedicine.com, LLC ™
Are Your Vitamins Safe? Read This Free Report
Whole Food Pops 2 for 1 Special

Favorite Massager: Medirub Massager

By Dr. Nicole Sundene

If you are looking for a great massager - look no further!  The Medi-rub Massager® has been my favorite massage therapy device for over ten years.

My Dad is an Ironman Triathalete and purchased one ten years ago; it’s still going strong. I found myself always dropping by or driving  out specifically to use it, and one day it dawned on me to just purchase my own.

If you are in chronic pain, have fibromyalgia, diabetes, or are a “Weekend Warrior” like me, thinking you can ride some gnarly single track on your mountain bike, you will definitely fall in love with the Medirub Massager too.

The massager is SO powerful you can feel your skin itching within minutes….a great sign that you have increased circulation as red blood cells are forced towards the surface of the skin.

I do a lot of hands on body work with my patients and I find that by recommending the very powerful Medi-rub® massager between appointments addressing chronic back pain, fibromyalgia, and so forth, it drastically reduces the need for office visits. If you have a Medical Assistant you can always have them rub your patients down while they are waiting to see you.

Now of course I want to recommend my way out of a job with this massager and head straight to the Bahamas!

Another benefit that I was excited to find when I talked with Becky at Medirub was that a top Beverly Hills massage therapist uses this massager for treating cellulite! Do you hear that ladies? If you can’t do the Diet and Exercise like fitness trainer Bonnie Pfiester recommends, you can at least rub your full body down with this thing. Increasing circulation to areas with cellulite is one of the best ways to reduce cellulite.

That is really why most massage creams for cellulite work so well. It is likely the daily massaging of the area, and not the actual crème which, we will discuss in a future article. I will be writing a longer article on the cellulite protocol she uses along with the massager for her high end clients so that you can repeat it in your own home!

Uses for the Medi-rub® Massager:

• Diabetic Peripheral Neuropathy

• Upper Neck Pain

• Back Pain

• Low Back Pain

• Fibromyalgia

• Cellulite

So stop by Medi-Rub® to check out my new (well - not so new, but VERY loved for the past ten years…) favorite thing this week!

Thanks for stopping by my kitchen table!

~Dr. Nicole

©KitchenTableMedicine.com, LLC ™
Are Your Vitamins Safe? Read This Free Report
Whole Food Pops 2 for 1 Special

Back Pain: Try a Half Bath

By Dr. Nicole Sundene

If you have chronic neck or back pain, you might want to try a half bath next time instead of a full one. Now, many with big Jacuzzi bath tubs may not need this tip, but if you have a standard little bath tub you may want to try this out.

As a med student I was always hunched over a book, which resulted in chronic neck and upper back tension. If you fill the bath tub up so that you can lie with your legs up and your neck and back in the water you may be able to decrease spasming muscles and prevent the tightness from progressing in to a full blown event that leaves you laid up in bed in pain for days on end.

This tip is also great to do right before you go in for a massage, chiro adjustment, physical therapy, acupuncture, or other body work. The looser you are before your appointment, the easier it will be for your practitioner.

Tight muscles can make chiropractic adjustments very difficult. If you always suffer from chronic back and neck pain, be sure to check your office desk ergonomics in addition to being fully worked up by your physician and the proper experts.

If you suffer from high blood pressure, heart problems, or other chronic health conditions, please contact your doctor before implementing any hydrotherapy techniques, and ask someone to assist you whenever you are not feeling well.

©KitchenTableMedicine.com, LLC ™
Are Your Vitamins Safe? Read This Free Report
Whole Food Pops 2 for 1 Special

Cellulite Reduction: The Best Treatments

By Bonnie Pfiester, Fitness Trainer.

Someone once asked me if I knew of anything that would help get rid of cellulite.

I am proud to say I do!

My answer isn’t a cream nor is it a complicated surgical procedure. My solution is something that has been around for years – diet and exercise.

Surprised?

You see, I don’t believe the issue is always the lumpy fat we call cellulite, but the problem can be magnified by the result of muscle deterioration. The unfortunate combination can leave skin loose and lumpy.

Let’s look at the facts. Women who do not exercise lose an average of 5 pounds of muscle per decade before menopause and a pound a year thereafter. Since cellulite is more common for women, this causes a couple of problems.

Each pound of lean muscle lost decreases your metabolism, making it easier to gain weight. If you already have a problem with cellulite, the slowing metabolism will only make matters worse. Weight gain causes the cellulite to be more pronounced as the fat cells grow.

If that wasn’t bad enough, the firm muscle that once supported the skin and fat is now shrinking. Lumpy fat cells are growing and smooth firm muscle is withering away. Have I scared you into working out yet?

Let me encourage you. Although diet and exercise may not get rid of all the cellulite in the world, it sure can make a huge difference. A low-calorie diet can reduce and manage overall body fat, affecting the size and visibility of cellulite.

Exercising to preserve or increase lean muscle mass can prevent, and even reverse, a lot of the problems. Building lean muscle not only increases your metabolism to help fight weight gain but it builds firm shapely muscle to support and smooth out our aging skin.

Some may argue, but I have seen too many transformations as a result of diet and exercise that are undeniable proof that it can work. Although diet and exercise may not always get rid of the problem completely, I bet it works ten times better than any cellulite cream on the market!

~Bonnie

Bonnie Pfiester is a Personal Trainer and owner of the health club Longevity Fitness. You can enjoy more of Bonnie’s fitness and beauty articles at www.BonniePfiester.com .

You are invited to leave your fitness and sports nutrition questions in the comments below for Bonnie to briefly answer or write about in future articles.

©KitchenTableMedicine.com, LLC ™
Are Your Vitamins Safe? Read This Free Report
Whole Food Pops 2 for 1 Special

Computer Desk Ergonomics

Using your computer improperly and having an unbalanced desk set-up can lead to chronic musculoskeletal complaints such as wrist pain, neck and shoulder tension, and even low back pain. Simple shifts in your desk arrangements can make a big difference in alleviating chronic aches and pains.

Quick Tips for Computer and Desk Set-Up and Use:

A normal desk height is 28-30” above the floor. This is comfortable for writing on paper, but it is too high for keyboard and mouse work. You may need to raise your chair slightly to get the optimal height. Make sure to use a foot rest to maintain proper seating posture. Another option is to consider using a height adjustable keyboard/mouse tray system beneath the work system.

Adjust chair so thighs are roughly parallel with the floor. Your knees should be at an open angle (90° or slightly greater). Your feet should be flat on the floor or on a foot rest. Sit back in your chair or use a cushion for lower back support. The seat should not apply pressure to the back of your knees and there should be about an inch on both sides of your legs. Do not use the armrests while typing, only between typing sessions.

An adjustable chair is a good investment to prevent long-term problems.
If your chair is too low, use a cushion to boost you up. If your chair is too high, consider using a footrest to bring your thighs parallel with the ground (you could use a telephone book!) If your seat is too deep (creating pressure on the backs of your knees), use a pillow, rolled towel, or backrest to support your lower back.

Center your monitor directly in front of you. Sit arms length away when you’re sitting back in your chair. Position the top of your screen level with your eyes (unless your screen is 20” or larger then position the top of the monitor 3” above eye level). Tilt your monitor slightly upward. Reduce glare and balance the brightness of the monitor with its surroundings.

Consider using an adjustable keyboard/mouse tray. Your keyboard should be just above the level of your lap which is lower than most people place their keyboard. This lets your arms tilt downward, leaving your elbows at a comfortable, open angle (>90°). Adjust your chair upwards to get this effect if you do not have a separate tray. Use a slight negative tilt with your keyboard (tilt back edge of keyboard slightly down) versus an upward tilt. If there are “legs” attached to the underside of the keyboard, do not extend them. Keep your wrists neutral, your shoulders relaxed, and your elbows at your side.

Place your mouse close to your keyboard and within easy reach to avoid constantly outstretching your arm which leads to neck and shoulder pain. Use of a touchpad or scroll wheel reduces the distance and amount your shoulder has to travel. Mice come in different sizes. Make sure it fits comfortably in your hand. Use your elbow, not your wrist to move the mouse. Flicking of the wrist leads to increased intracarpal pressure leading to wrist/finger pain. Use keyboard short-cuts when possible.

Do not lay documents flat on your desk while you are working on them Use a screen-mounted or free-standing document holder to keep them at the level of your screen. Make sure you have enough light to see your documents to avoid unnecessary strain.

Below is a list of common musculoskeletal complaints and associated ergonomic problems and solutions:

Neck and Shoulder Pain

• Problem: You’re cradling the telephone between your head and your shoulder.
• Solution: Keep your head straight and shoulders relaxed while using the phone. Consider using a hands-free headset.  
• Problem: The documents you’re working from are too low and too far to the side.
• Solution: Position the documents at the same level as your monitor. Consider using a document holder that attaches to your computer or sits beside it.
• Problem: Your monitor is not the right height.
• Solution: Make sure your monitor is directly in front of you and in line with your chair.
• Problem: Your chair is too far away from your keyboard or desk, or the back of your chair is tilted too far back.
• Solution: See suggestions in above section to learn how to set-up your chair and keyboard properly.
• Problem: You wear bifocals and tilt your head back to see the computer screen.
• Solution: Consider positioning your monitor slightly below eye level. Sit back in your chair and avoid hunching.
• Problem: You’re leaning forward to see the screen.
• Solution: Be conscious about sitting in upright posture against the back of your chair.

Shoulder Pain

• Problem: Your keyboard is too low or too far away. This causes you to raise or lower your shoulders to accommodate.
• Solution: Keep your elbows close to your sides as your type and arrange your keyboard at proper level. See proper keyboard set-up in above section.
• Problem: Your mouse is too high, to the side, or too far away.
• Solution: Position your mouse close to and approximately at the same height as your keyboard. Consider using a touchpad or trackball to minimize distance your shoulder has to travel.

Wrist and Forearm Pain

• Problem: Your wrists aren’t in a neutral position.
• Solution: Keep your wrists straight in line with your arms. People with broad chests may prefer a split design keyboard as their elbows are already pushed outward.

 

• Problem: Your keyboard feet are extended, giving your keyboard an upward tilt.
• Solution: Your keyboard should have a neutral or slightly downward tilt.
• Problem: The edge of your desk or hard wrist rest is putting unwanted pressure on the palm side of your wrist.
• Solution: Consider using a soft wrist rest and check the height of your keyboard.
• Problem: You’re typing too hard or for too long.
• Solution: Use minimal force when typing. Make sure to take frequent short breaks (30 seconds) and consider performing quick stretches.

Low Back Pain

• Problem: Your chair isn’t offering proper lumbar support.
• Solution: If your chair is adjustable, make sure it’s properly adjusted to fit your body. If it’s not adjustable, considering purchasing a lumbar support or using a pillow or rolled towel to support your lower back.
• Problem: You’re not maintaining good posture.
• Solution: Your chair may be too high or too low. Your feet should not be dangling; they should either reach the floor or a footrest.
• Problem: You’ve been sitting too long without a break.
• Solution: Make sure to get up every few hours. Consider stretching to relax muscles and improve circulation.
• Problem: You’re leaning forward to view your screen.
• Solution: Be conscious about sitting in upright posture against the back of your chair if necessary.

Hip and Leg Pain

• Problem: Your legs are cramped under your desk.
• Solution: Clear the space under your desk so that your legs can move freely.
• Problem: The padding on your seat is too firm.
• Solution: Make sure your seat is padded. The angle between your chair back and seat may be too tight. Adjusting the backrest backwards slightly or the seat downward may help.
• Problem: You’ve been sitting too long without a break.
• Solution: Your legs need occasional movement to keep blood flowing and to avoid stiffness.

Knee Pain

• Problem: Your chair is too low or too high. Dangling feet may cause knee pain.
• Solution: Raise or lower your chair as necessary.
• Problem: Your seat is too deep which can cause pressure on the back of your knees.
• Solution: Tilting the seatback slightly forward or using a back pillow may help. Some adjustable chairs now have sliding seats that adjust for depth. 

- Dr. Nicole Sundene, Naturopathic Physician

©KitchenTableMedicine.com, LLC ™
Are Your Vitamins Safe? Read This Free Report
Whole Food Pops 2 for 1 Special

The work place stretching routine

Sitting at a desk all day long creates a hunched over posture, which typically results in upper back and neck pain. The reason for this is that the muscles on the back side of the neck and upper back become chronically stretched throughout the day. A muscle can only stretch for so long before it will begin to spasm. By stretching out the muscles on the front side of the body such as the neck and pecs you can give the tight muscles on the backside a break.

A simple routine involves doing several sets of neck rolls twice daily, along with a few breaks a day to do “doorway stretches” . You can do a simple doorway stretch by standing slightly in front of a doorway with both hands placed slightly above shoulder height on the trim of the door. Now lunge forward until you feel a nice stretch in your pecs and the front crease of your armpits. Take some deep breaths and hold for at least 10 seconds. Keep in mind it takes at least 10 seconds for a muscle to relax. Taking a few moments throughout your work day to take care of yourself will not only help you feel better but should also enhance your overall productivity.

©KitchenTableMedicine.com, LLC ™
Are Your Vitamins Safe? Read This Free Report
Whole Food Pops 2 for 1 Special

The Ballerina Workout

Believe it or not you can burn more calories throughout the day just by maintaining perfect posture. Upholding a healthy alignment, while continuously contracting your abdominal muscles inward will keep your back and core happier and healthier over time. Strong abs are the key to a healthy back. If you think of your body as an architectural structure if one side is weak it will then consequently put more stress on the non-affected side.
For instance, many pot bellied men complain of low back pain. Working up to an exercise routine that includes 5 minutes of abdominal work daily is integral to a back pain prevention program.

©KitchenTableMedicine.com, LLC ™
Are Your Vitamins Safe? Read This Free Report
Whole Food Pops 2 for 1 Special