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Exercise, Aches and Pains, Oh My! Dr. Ryan Dunn D. C Mile High Spine Exercise, Aches and Pains, Oh My! Dr. Ryan Dunn D. C Mile High Spine and Sport www. milehighspineandsport. com drryan@milehighspineandsport. com 720 -446 -9998

Major Aspects to Getting rid of Pain • Posture/Exercise • Nutrition • Brain/Emotions Major Aspects to Getting rid of Pain • Posture/Exercise • Nutrition • Brain/Emotions

• 50 percent of older adults who live on their own and 75 • 50 percent of older adults who live on their own and 75 -85 percent of the elderly in care facilities suffer from chronic pain. Yet, pain among older adults is largely undertreated, with serious health consequences, such as depression, anxiety, decreased mobility, social isolation, poor sleep, and related health risks.

Posture Posture

Upper Crossed Syndrome Upper Crossed Syndrome

Brugger’s Relief Position Brugger’s Relief Position

Foam Rolling for Upper Back Foam Rolling for Upper Back

• Mckenzie roll (amazon. com) – Good for lumbar support • You can • Mckenzie roll (amazon. com) – Good for lumbar support • You can buy numerous reading stands for ipads, computers, books, etc on amazon. com • Postural taping

Things to Keep in Mind • Posture while exercising • There is no perfect Things to Keep in Mind • Posture while exercising • There is no perfect posture if you are still all the time

Lower Crossed Syndrome Lower Crossed Syndrome

Hip Flexor Stretches Hip Flexor Stretches

Other Options Other Options

Glute Bridge Glute Bridge

Core Work • Side Planks Core Work • Side Planks

Ankle Motion • Loss of ankle motion is directly correlated with increases in falls, Ankle Motion • Loss of ankle motion is directly correlated with increases in falls, knee pain, ankle sprains, hip pain, and low back pain (Powers et al 2009)

Standing Balance Progressions • • • Standing two feet- eyes closed (EC) Standing still Standing Balance Progressions • • • Standing two feet- eyes closed (EC) Standing still on one leg eyes open (E 0) One leg triplanar balance (EO) Standing still on one leg eyes closed (EC) One leg triplanar balance (EC) Make sure you can pass these for greater than 15 seconds before trying unstable surface training

Exercise • Do something active at least 30 minutes a day • Add in Exercise • Do something active at least 30 minutes a day • Add in the exercises I gave you to help keep you healthy

Other things that Can help with pain and staying healthy • Chiropractic – help Other things that Can help with pain and staying healthy • Chiropractic – help restore posture, lost movement, and decrease pain • Corrective Exercise and Functional Exercise – Important for strength, balance, and injury prevention • Manual therapy (massage, graston, active release treatment) – help restore range of motion and decrease pain • Acupuncture/Dry Needling – Can be used to relax and activate various muscles, aid in mental/emotional relaxation and many other conditions

Inflammation Inflammation

What is Inflammation? • • • Pain Disease Sickness Swelling Redness infection What is Inflammation? • • • Pain Disease Sickness Swelling Redness infection

Inflammation • Inflammation is the body's attempt at selfprotection; the aim being to remove Inflammation • Inflammation is the body's attempt at selfprotection; the aim being to remove harmful stimuli, including damaged cells, irritants, or pathogens - and begin the healing process.

Feb 23 rd 2004 Feb 23 rd 2004

Over the counter NSAIDS (Cox 1 and 2 inhibitors • Aspirin (Bufferin, Bayer, and Over the counter NSAIDS (Cox 1 and 2 inhibitors • Aspirin (Bufferin, Bayer, and Excedrin • Ibuprofen (Advil, Motrin, Nuprin • Ketoprofen (Actron, Orudis • Naproxen (Aleve) Presciption NSAIDS (Cox 1 and 2 inhibitors • Daypro • Indocin • Lodine • Naprosyn • Voltare Prescription Cox 2 inhibitors • Celebrex

Are You Eating Your Pain? • The body perceives the consumption of inflammatory foods Are You Eating Your Pain? • The body perceives the consumption of inflammatory foods as INJURIOUS, which leads to the release of a host of inflammatory chemicals that cause pain

Inflammatory Foods Wheat Soy Corn and all corn products Alcohol, cigarettes, etc Dairy Sugar Inflammatory Foods Wheat Soy Corn and all corn products Alcohol, cigarettes, etc Dairy Sugar Vegetable Oil (includes Canola Oil and many others) • Artificial sweeteners • Grain fed meats, poultry, farm raised fish • •

Anti-inflammatory foods • • • Fruits Veggies Nuts Seeds Pasture Raised Poultry, eggs Pasture Anti-inflammatory foods • • • Fruits Veggies Nuts Seeds Pasture Raised Poultry, eggs Pasture Raised Grass fed meats Wild Fish Quinoa, wild rice, legumes Dark chocolate- 80 percent cocoa or greater Red wine and Stout beer (1 -2 servings) Coconut oil, Olive Oil, Grass fed pasture raised butter, ghee (clarified butter) and many others

Overwhelmed • Easy places to start. – Cut back on processed foods and foods Overwhelmed • Easy places to start. – Cut back on processed foods and foods that come in a bag or box – Eat one more veggie a day than you do currently – Cook with one or more new spices/herbs a week – Learn to cook one new meal a week – 80/20 rule

Deflame. com • For more information on eating an antiinflammatory diet please visit www. Deflame. com • For more information on eating an antiinflammatory diet please visit www. deflame. com

Brain/Emotions Brain/Emotions

Brain Pain relief • Breathing with visualization/positive imagery • True relaxation for the mind Brain Pain relief • Breathing with visualization/positive imagery • True relaxation for the mind • Recognition of possible emotional/mental triggers

Dr. Ryan Dunn D. C Mile High Spine and Sport www. milehighspineandsport. com drryan@milehighspineandsport. Dr. Ryan Dunn D. C Mile High Spine and Sport www. milehighspineandsport. com drryan@milehighspineandsport. com 720 -446 -9998