Tips for a Healthy Holiday Season and New Year from Dr. Renne

Tips For A Healthy Holiday

Dr. Chris Renne here. I hope you are enjoying the holiday season!

There’s no question that this can be an overwhelmingly busy time of year. It is easy to neglect your own health amidst the hustle and bustle of traveling, shopping, gift-wrapping and cooking. But prolonged sitting and standing, extensive walking, awkward positions, overeating and plain old mental exhaustion are all very real risks of these activities! So here are some simple tips to help keep you and your spine healthy and pain-free this holiday season:

• When traveling, don’t forget to bring water and snacks to stay hydrated and maintain your blood sugar levels. Wear sensible shoes and comfortable clothing. Bring along a small blanket and travel pillow so you can rest. Obtain assistance when you are handling bulky luggage or heavy gifts (use a push-cart or dolly if one is available!).
• When shopping, it is still important to drink plenty of water! Plan out your shopping trip in advance. Use shopping carts and make frequent trips out to your car rather than lugging it all from store to store.
• When cooking, it is critical to maintain a proper posture while at the counter, stove or sink! Try to alternate between sitting and standing positions; take frequent breaks; and be sure to stretch. And of course, you should always be careful when handling sharp implements such as knives!
• When wrapping gifts you also need to remember to maintain proper posture. Again, take breaks and stretch frequently. Try not to leave sharp objects like scissors on the floor where someone might inadvertently step on them. And don’t try to lift that heavy present by yourself!
• Enjoy those holiday eats and treats, but try not to overdo it, and make sure you get some exercise afterward. And always avoid driving after you’ve enjoyed those holiday libations.
• Treat your body to a holiday gift! If aches and pains are ruining your special occasion, stop by a chiropractor and give your body the best gift of all… the gift of health!

Have a safe and happy holiday, everyone!

Be well,

Christopher Renne, D.C.

Chiropractic Physician

www.activechirocenter.com

Smartphone use no friend to your posture!

Dr. Chris Renne here. Hopefully you are ready for a week of Thanksgiving and rest. I sure know I am!

Today, I wanted to share some new information that you may find helpful regarding your cellphone and what frequent use can do to your posture and well being.

Good posture is incredibly important to a healthy spine. I always encourage anyone who spends their workday in front of a computer to concentrate on improving their posture. Being hunched in front of a screen eight hours a day can contribute to spine and neck pain even in someone who is otherwise healthy.

But these days it is not just office workers who are craning their necks to stare at a tiny screen: it’s anyone with a cellphone and a texting plan. And that is bad news for our spines, according to research performed by Dr. Kenneth Hansraj, chief of spine surgery at New York Spine Surgery and Rehabilitation Medicine. In this CBS News article the study reported some alarming results:

“People spend an average of 2 to 4 hours each day with their neck bent at this unnatural angle while shooting off emails or texts. That's 700 to 1,400 hours a year.”

Wow, 1,400 hours a year spent staring at a tiny screen! And the study found that being slumped over your smartphone greatly increases the amount of weight your neck and and back have to support:

“[Dr. Hansraj’s] study found that bending your head at a 60 degree angle to get a better look at your selfie is putting 60 pounds' worth of pressure on your cervical spine, the portion of the spine above the shoulders. That's more than the weight of the average 7 year old.”

But even if you aren’t hunched over at a sixty degree angle you can still be putting a lot of stress on your spine:

Tilting your head a mere 15 degrees puts 27 pounds of pressure on your spine; a 30 degree neck tilt could equal 40 pounds of pressure; a 45 degree tilt adds the force of 49 pounds.

Poor posture doesn’t just look bad, it can cause lots of problems:

But it's not just the big slump that could eventually cause you to look like Lurch.  "Loss of the natural curve of the cervical spine leads to incrementally increased stresses about the cervical spine. These stresses may lead to early wear, tear, degeneration and possibly surgeries."

But that’s not all. As any good chiropractor knows,

Bad posture has been linked to a host of medical problems, including headaches and other neurological problems, depression, constipation, and heart disease. At a minimum, constant slouching is likely to cause a lot of chronic pain.

What can you do? Well, you can try to spend less time peering at your iPhone. Maybe it’s time to pick up the phone and call that friend instead of sending another text. And when you do need to use your phone to text or email, try to maintain a neutral position: back straight, shoulders aligned with your ears and your shoulder-blades pulled back.

Just as there are lots of downsides to poor posture, there are lots of upsides to good posture:

Other studies have found good posture elevates testosterone and serotonin in the body, and also reduces levels of the stress hormone cortisol. Good posture has even been linked to personality traits such as tolerance for risk-taking.

This is an excellent reminder that it’s important to be mindful of our posture no matter what we are doing. Sitting straight up in the office all day won’t do us any good if we are spending a couple hours slouched over sending texts as soon as we go home.

Next time you pull our your smartphone, pay attention to how you hold yourself while you are using it. Try and get in the habit of keeping your spine in a neutral position while texting or emailing. Who knows, you might find that you start feeling better and feeling better about yourself if you do.

As always, be well.

Christopher B. Renne, D.C.

www.activechirocenter.com

Note: Dr. Renne is a Jacksonville, Florida based chiropractic physician. He has been in active practice since 1998 and specializes in the treatment of spinal related pain. He has been a Jacksonville resident since 2000.

Just Say NO! Jacksonville to.......

TEXTING AND DRIVING!!!

Hello friends. Dr. Christopher Renne here again to bring share a very important message with you today. I wanted to talk about something that might not seem like it has much to do with chiropractic health: texting and driving.

In fact, this has everything to do with the health of your spine. A huge number of the people that walk through the door of my office have been in car accidents. Do you know how many car accidents involve one or more drivers using a cellphone while driving? Twenty-eight percent! That is over a quarter of all car accidents. Many, unfortunately, never get the opportunity to receive treatment for their auto accident related injuries because they DID NOT SURVIVE their crash!

Here are some other sobering numbers about texting and driving: over one third of all Americans who own cell phones admit to doing it at least some point. When you are texting behind the wheel you are twenty-three times more likely to be involved in an auto collision. Many people claim they can safely text while driving, but a study has shown that teens who try spend about 10% of the time they are texting outside of their lane.

In this viral video, a driving school in Belgium told students they needed to prove they could text while driving and filmed the attempts. The result was some incredibly dangerous driving.

https://www.youtube.com/watch?v=HbjSWDwJILs

Twelve different states have made it illegal to text while driving, including Florida. Yet people continue to do it anyway.

If you’ve been injured in a car accident, chiropractic care can help you get back on the road to recovery. But the best medicine is always prevention. When you text behind the wheel, you greatly increase your risk of being hurt in a collision.

So put that cell phone away and keep your eyes on the road. Your family, your spine and other drivers will thank you! Please share this article and video with all of your family, friends and others you may have in your contacts list. 

Who knows, this simple act may save a life.

As always, be well.

Christopher B. Renne, D.C.

4111 Atlantic Blvd.

Jacksonville, Fl. 32207

www.activechirocenter.com

Aching all the time? You could be suffering from Myofascial Pain Syndrome

What is Myofascial pain syndrome and why should you care?

Fascia is a layer of connective tissue that contributes to the supportive structure of the spine and musculoskeletal system. The fascia invests, or surrounds, the muscles and allows for the smooth gliding of one muscle upon another. Investing fascia helps to prevent muscles from adhering to each other.

With injury, chronic postural stress, or overuse, myofascial trigger points or myofascial adhesions may develop – all commonly referred to as myofascial pain syndrome.

Here in my office we treat myofascial pain syndromes such as myofascial trigger points or adhesions with manual myofascial therapy. This therapy normally includes the use of direct pressure upon the trigger point, or the use of active anchor-and-stretch myofascial release techniques. Often, our massage therapists render this treatment but sometimes Dr. Woody or Dr. Renne perform these treatments.

Other times, we integrate specific exercises and physical therapy modalities to treat myofascial pain syndromes. Some chiropractors utilize acupuncture or dry-needling techniques to treat myofascial pain.

Myofascial therapy relieves soft tissue restrictions that cause pain. Some causes of chronic myofascial pain or low back pain are easier to diagnose than others: trauma (such as a car accident or fall), cumulative posture misalignment or mechanical deficits, a compressed nerve from a herniated disc, or inflammatory conditions.

When pain is caused by myofascial tightness within the fascial system (the web of connective tissue that spreads throughout the body and surrounds every muscle, bone, nerve blood vessel, and organ to the cellular level) the diagnosis is more difficult, as fascia restrictions do not show up on MRI scans or X-rays. Yet, those restrictions can play a significant role in creating pain and malfunction in the structure of the spine, extremities and organs.

WHAT IS MYOFASCIAL THERAPY?

Myofascial Therapy (also known as myofascial release therapy or myofascial trigger point therapy) is a type of safe, low load stretch that releases tightness and pain throughout the body caused by myofascial pain syndrome, which describes chronic muscle pain that is worse in certain areas known as trigger points.

Myofascial release (MFR) therapy focuses on releasing muscular shortness and tightness. There are a number of conditions and symptoms that myofascial release therapy addresses.

Many patients seek myofascial treatment after losing flexibility or function following an injury or if experiencing ongoing back, shoulder, hip, or virtually pain in any area containing soft tissue.

Other conditions treated by myofascial release therapy include Temporo-Mandibular Joint (TMJ) disorder, carpal tunnel syndrome, or possibly fibromyalgia or migraine headaches. Patient symptoms usually include:

Tightness of the tissues that restricts motion or pulls the body out of alignment, causing individuals to favor and overuse one hip or shoulder, for example

A sense of excessive pressure on muscles or joints that produces pain

Pain in any part or parts of the body, including headache or back pain.

The goal of myofascial therapy is to stretch and loosen the fascia so that it and other contiguous structures can move more freely, and the patient's motion is restored. 

Therapy sessions follow a pattern similar to physical therapy for post-operative rehabilitation. An initial appointment will be devoted to locating the areas of the fascia that appear to be restricted, and measuring the level of loss of motion or loss of symmetry in the body.

The specific releases to different parts of the body vary, but generally include gentle application of pressure or sustained low load stretch to the affected area. Progress is gauged by the level of increased motion or function experienced, and/or decrease in pain felt by the patient.

ADDITIONAL TREATMENTS

Myofascial therapy can be a precursor and complement to other treatments. Patients who engage in myofascial therapy also may benefit from other forms of nonsurgical care that aim to control pain and keep muscles and joints warm and loose. These include:

Using non-prescription pain relievers such as acetaminophen or ibuprofen

Applying heat to soothe constricted muscles or using ice to calm swollen areas

Performing self-stretching exercises to maintain flexibility and increase range of motion or aerobic exercise to increase blood flow to the affected areas.

Myofascial therapy can also enhance or assist other treatments to increase effectiveness such as acupuncture, manipulation, physical therapy, or occupational therapy. By targeting specific areas of the fascial system, myofascial therapy can provide pain relief for patients with restricted flexibility and movement, thus allowing patients to return to normal movement and greater function. 

If this seems like something that may help you, please feel free to contact us anytime via phone, email or via our main website at www.activechirocenter.com

For even more information about myofascial pain and relief, visit http://www.spine-health.com/treatment/physical-therapy

Heat advisory warning and helpful information that may save your life!!!

From the desk of Christopher B. Renne, D.C. August 22, 2014

Hello, friends. I am writing this from my cozy office, currently enjoying 75 degree indoor temperatures thanks to the miracle of Air Conditioning. A few minutes ago, I was in my car, sweating my you know what off. Here in Jacksonville, Florida, the current temperature reads 97 degrees with a heat index of 106 degrees. Certainly way too hot for most of us to be outside laboring or playing.

So, before you or anyone you love gets in trouble with this heat, please take a few minutes to read the following article about the dangers, signs and symptoms of heat exhaustion and heat stroke And be sure to stay indoors, if possible, today and get plenty of healthy fluids!

What causes heat exhaustion and heatstroke?

Heat-related illnesses, such as heat exhaustion and heatstroke, occur when your body can't keep itself cool. As the air temperature rises, your body stays cool when your sweat evaporates. On hot, humid days, the evaporation of sweat is slowed by the increased moisture in the air. When sweating isn't enough to cool your body, your body temperature rises, and you may become ill.

What is heat exhaustion?

Heat exhaustion happens when your body gets too hot. It can be caused by physical exercise or hot weather. You may experience:

• Heavy sweating
• Feeling weak and/or confused
• Dizziness
• Nausea
• Headache
• Fast heartbeat
• Dark-colored urine, which indicates dehydration

What should I do if I think I have heat exhaustion?

If you think you have heat exhaustion, get out of the heat quickly. Rest in a building that has air-conditioning. If you can't get inside, find a cool, shady place. Drink plenty of water or other fluids. Do NOT drink alcohol or caffeinated drinks (such as soda). These can make heat exhaustion worse. Take a cool shower or bath, or apply cool water to your skin. Take off any tight or unnecessary clothing.

If you do not feel better within 30 minutes, you should contact your doctor. If heat exhaustion is not treated, it can progress to heatstroke.

What is heatstroke?

Heatstroke is when the internal temperature of the body reaches 104°F. It can happen when your body gets too hot during strenuous exercise or when exposed to very hot temperatures, or it can happen after heat exhaustion isn't properly treated. Heatstroke is much more serious than heat exhaustion. Heatstroke can cause damage to your organs and brain. In extreme cases, it can kill you.

Symptoms of heatstroke

• High fever (104°F or higher)
• Severe headache
• Dizziness and feeling light-headed
• A flushed or red appearance to the skin
• Lack of sweating
• Muscle weakness or cramps
• Nausea
• Vomiting
• Fast heartbeat
• Fast breathing
• Feeling confused, anxious or disoriented
• Seizures

What should I do if I think someone has heatstroke?

If you think someone might have heatstroke, call emergency medical personnel immediately. While you are waiting for medical assistance, take the person into an air-conditioned building or a cool, shady place. Remove the person's unnecessary clothing to help cool him or her down. Try to fan air over the person while wetting the skin with water. You can also apply ice packs to the person's armpits, groin, neck and back. These areas contain a lot of blood vessels close the surface of the skin. Cooling them with ice packs can help the person cool down.

Get medical help right away if you have these warning signs:

• Skin that feels hot and dry, but not sweaty
• Confusion or loss of consciousness
• Frequent vomiting
• Shortness of breath or trouble breathing

Do medicines affect heatstroke?

The following are some medicines that can put you in danger of heatstroke because they affect the way your body reacts to heat:

• Allergy medicines (antihistamines)
• Some blood pressure and heart medicines (beta-blockers and vasoconstrictors)
• Diet pills and illegal drugs such as cocaine (amphetamines)
• Laxatives
• Some medicines that treat mental health conditions (antidepressants and antipsychotics)
• Seizure medicines (anticonvulsants)
• Water pills (diuretics)

Tell your doctor what medicines you are taking. He or she can tell you if your medicine puts you in danger of heatstroke.

What does the "heat index" mean?

The heat index tells you how hot it feels outside in the shade. It is not the same as the outside temperature. The heat index is a measurement of how hot it feels when relative humidity is combined with the effects of the air temperature. When you are standing in full sunshine, the heat index value is even higher. A heat index of 90°F or higher is dangerous.

How can I prevent heat illness?

When the heat index is high, stay indoors in air-conditioned areas when possible. If you must go outside, take the following precautions:

• Wear lightweight, light-colored, loose-fitting clothing.
• Protect yourself from the sun by wearing a hat or using an umbrella.
• Use sunscreen with a sun protection factor (SPF) of 15 or more.
• Drink plenty of water before starting an outdoor activity. Drink extra water all day. Keep in mind that heat-related illnesses are not only caused by high temperatures and a loss of fluids, but also a lack of salt in the body. Some sports drinks can help replenish the salt in your body lost through sweating.
• Drink fewer beverages that contain caffeine (such as tea, coffee and soda) or alcohol.
• Schedule vigorous outdoor activities for cooler times of the day -- before 10:00 a.m. and after 6:00 p.m.
• During an outdoor activity, take frequent breaks. Drink water or other fluids every 15 to 20 minutes, even if you don't feel thirsty. If you have clear, pale urine, you are probably drinking enough fluids. Dark-colored urine is an indication that you're dehydrated.
• If you have a chronic medical problem, ask your doctor about how to deal with the heat, about drinking extra fluids and about your medicines.

What should I do after having heat exhaustion or heatstroke?

Having heat exhaustion or heatstroke makes you more sensitive to hot conditions for about a week afterwards. Be especially careful not to exercise too hard, and avoid hot weather. Your doctor can tell you when it is safe to return to your normal activities.

Source

Management of Heatstroke and Heat Exhaustion by JL Glazer, M.D. (American Family Physician June 01, 2005,http://www.aafp.org/afp/20050601/2133.html)

If you made it this far, thank you. Hopefully you learned something that may help keep you safe during these exceptionally hot summer days.

Please share this with your friends and family.

As always, be well!

Christopher B. Renne, D.C.

To change or not to change, that is the question!

I found this to be very informative so I thought I'd share it with you guys:

"Should I throw away my pillows?

Most of us don't know we should replace our pillow occasionally. But what's the danger if you don't?

• 
• • Luisa Dillner
  • The Guardian, Sunday 10 August 2014 14.00 EDT

Pillows … how often should you replace them? Photograph: Alamy

How much thought do you give to the cushion that supports your head and neck? Not a lot, according to a survey from pillow manufacturers Ergoflex. Out of 2,200 men and women, only 18% knew they should replace their pillows every two years. The average person uses the same pillow for three years and two months. John MacEwan, the managing director of Ergoflex, is shocked by this relaxed attitude, proclaiming that we are "risking sustained periods of sleeping without an adequate level of support in the neck and head, along with various hygiene problems that may arise from dust mite infestations in older bedding". So should we be heading off to John Lewis before bedtime or is this merely a marketing ploy?

The solution

There is no good evidence for how long most pillows last. The Sleep to Live Institute in America (which again has industry links) recommends replacing them every six months. Many – though not all – sleep experts say that if you fold your pillow in half and it doesn't spring open straight away by itself then it's dead: it can't support your head and neck, so bin it. Dust mites also like pillows, but although the idea of inhaling their dried excrement mixed with your dead skin may be unappealing, it is only people with allergies or asthma who will suffer the effects.

An allergy study in 2005 from the University of Manchester took samples from 10 pillows with between one and a half and 20 years of regular use and found several thousand spores of fungus per gram of pillow. The study didn't look at the effects of sleeping on fungal spores but aspergillus (a common fungus) is associated with exacerbations of asthma. Then there's research showing how using the wrong pillow can cause neck stiffness, arm pain and headaches in the morning. Pillows should support the cervical spine (the neck bit of the spine) in a neutral position as this reduces more extreme movements in sleep. One study found better sleep in people using latex, polyester or foam contour pillows. Feather pillows were associated with more neck pain.

A study in the Journal of Pain Research looking at side sleepers also found feather pillows were more associated with headache or neck pain on waking – latex pillows were rated the best. Pillows are an individual choice but we should at least think about which type suits us and not be embarrassed about asking to try them in the shop. But a pillow should keep your head aligned with your spine and support your neck. You may want to wash your pillows regularly. You can buy dust mite covers for pillows – but they need washing too – see the manufacturer's instructions, but they usually need very hot water."

If you have any questions or would like to see what options are out there for quality orthopedic pillows, please send me an email to jaxchiro@gmail.com or visit us at Active Medical & Chiropractic to see samples of some of the best I have encountered in my 16 years as a practicing D.C.

As always,

Be Well!

Hello, Jacksonville, Florida. My name is Christopher Renne, D.C. In case you don't know me yet, I am a Chiropractic Physician here in our fine city. I have decided just today to start my very first blog. Though I enjoy many things and have some general knowledge on an eclectic assortment of topics, one that I am certainly an expert in is the topic of automobile related spinal injuries, often called "Whiplash" injuries. 

My team and I have been treating folks hurt in car crashes for a combined total of 53 years so I approach this subject from a somewhat unique perspective. Additionally, I am also a product of my own product, kind of like the Hair Club For Men president, Sy Sperling, who famously introduced himself to the world back in 1990 with this tag line "I'm Sy Sperling, President of the Hair Club For Men. I'm not only the Hair Club President, but I'm also a client". 

You see, I was involved in a rear end automobile collision myself back in 1995 on a six lane Texas Interstate which left me with a permanent spinal disc injury that I continue to receive care for to this day. Difference is, at that time I didn't really know what to do about it and I was not equipped with the resources and knowledge base to potentially keep a minor injury from becoming a serious, life long struggle. My sincere hope is to empower you with information, tools and resources to help you get through any such trauma and smoothly as possible. 

My hope is by starting this blog that will generally focus on the injuries any of us here in Jacksonville, Florida may suffer, YOU will be better able to overcome your injuries and lead a full, active and pain free life. Besides, me and my family live and play here in Jacksonville so I don't want you or your loved ones driving around our streets unable to turn your head enough to see us. Last thing any of us needs is another head, neck or spinal injury. Way too much great stuff to do here in this Brave New City!

So where to start? First thing I suggest is making sure you have your headrest in the front seats of your vehicle elevated high enough so the back of your head touches the middle of the headrest. Those that are set too low can increase the likelihood of injury and cause more severe ligament, muscle or spinal disc injuries than those that are set at the appropriate height. If that is a confusing statement, I understand. Feel free to email me at jacksonvillewhiplash@gmail.com for a photo of what I am trying to illustrate. 

Next, I'd like to mail you a glove box insert that will discuss some of the steps to take in the unfortunate event you have been in a car accident. It is a simple pamphlet sized, two sided handout that you can place in your car, perhaps affixing it to your vehicle registration and a copy of your proof of insurance, so that it will be handy when you need it. This valuable piece of knowledge will give you step by step instructions on what to do, who to call, and how not to jeopardize your physical or event financial health after an accident. 

Finally, I am a strong believer that you should always have a prompt physical examination by a doctor specifically training in the evaluation and management of a whiplash injury. Here in Jacksonville, we are blessed with many fine doctors, whether that be at any of our Emergency Departments of at facilities like mine, Dr. Christopher Renne Jacksonville, Florida Whiplash Specialist, where you can present for care and receive a thorough work-up, possible diagnostic studies, medication and other treatment, that can really benefit you and your aching body. 

Stay tuned for posts that will build on this topic and other health and wellness related topics that I hope will prove beneficial to you, your family and your happiness. Please feel free to email me anytime with questions or suggestions at jacksonvillewhiplash@gmail.com

Humbly, I thank you for your time and attention. Drive safely, Jacksonville!

With Kind Regards,

Dr. Christopher B. Renne
Chiropractic Physician/Whiplash Specialist

Next up: 

The Dangers of texting and driving. Separating the facts and the fiction to help keep our Jacksonville, Florida streets safe from avoidable auto accidents