All posts by mirondc

The Story of “That Something” – BJ Palmer, DC

BJ PalmerThis is a beautiful, inspirational story written by BJ Palmer, son of DD Palmer (the founder of chiropractic). Anyone who needs a little pick-me-up (or a kick in the butt) read on…

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Then Randolph turned to me. “Man, write that story you’ve told us. Write it so that every man may read. Send that message out into the world. If men will read that story, read and re-read, until it is written on their memories, if men will believe the message you bring, and then if they will but awaken that something within their souls that now lies asleep—I say if you can make men do this, you will have done more for mankind than any man or any thousand men have done in many, many years. Write it, man, write it word for word as you have told it here, so every man may read. Write it, man, write it.” And so it has been written.

This happened a long, long time ago. I never see a man limp without thinking of that day. The sky wept. No rift of brighter color broke the drabness of it. I thought the universe wept. That was my outlook. The very times were in misery. Men were out of work. I was one of them. I had slept the night before on the cold, cement floor of the city’s jail. I slept as a tired dog sleeps, a dog worn out with a fruitless chase. All of the night before, I had walked, walked, walked—my pride keeping me from this place. And so the day had found me walking, aimlessly, looking only for food, shelter and work. This could not last forever, so that night I had stumbled down the low, narrow hallway of the jail, and been let into a barred cell with a hundred others. And there I had lain as one dead, on the cold, hard floor. But it is of the day that followed that night in jail that you shall hear. For that was the day of my life. It was then I found “That Something.”

My feet were very tired. My soul wept with the sky. I stood, as in a wilderness alone, on the corner of a great thoroughfare in a great city. And then a man stopped by my side. He was of my height and build. I caught a glimpse of his face. I thought that this man might have been myself, if…

But my present need drove out reflections. I laid my hand on his arm. “I am hungry,” I said simply.

He turned slowly and looked at me. First his gaze took in every detail of the outer man, from my water-soaked cap to my poor, cracked shoes. And then, through my eyes, he seemed to search my soul.

I stood there ashamed. I laugh when I think of that now, but it was different then.

“Well,” he said presently, “suppose you were fed. What then?” I shifted my weight from one tired foot to the other. “I’d try to get a job somewhere,” I muttered after a moment. “You’d try?” he asked. “Yes, try,” I answered, “although there is little chance. Nobody wants men now. I’ll try, sir. But I don’t care for that now—it’s food I want. I’m hungry, Can you help me?”

“No,” he answered, a note of pity in his voice. “I cannot help you. No man can.” “But you could feed me,” I said, with some petulance in my voice. “It is not food you need!” “What then?” I asked. “That Something,” was his reply.

A man joined him. They began talking of matters of mutual interest. I was shuffling away through the drizzling, miserable rain, when he called me back and handed me his card. “Man, go find ‘That Something’,” he said, “and when you’ve found it, come to me.” Come to you for what?” I asked. “To thank me,” was his answer, and he and his friend passed on.

There were two words that stuck in my memory. “That Something!” I fell to wondering. I turned into a pool room, and found a seat. I sat there thinking. The balls on the tables before me clicked nickels away from men who could ill afford the pleasures of the place. I sat there a long, long time. There was nowhere else to go.

Ahead of me I saw another night in jail. Yet the day seemed longer than the night. It was warm in there. The hum of voices, the regular click, click, click of ivory, the occasional thumping of cue on marble floor—all this in time developed into a dull chorus of monotony. And then I fell asleep.

I believe in God. I believe in miracles. I believe in visions as well. But it is only natural that I should have dreamed of “That Something”—so perhaps it was neither miracle nor vision.

You will think it a foolish dream; yet it changed my life. That’s reason enough for the telling. You may laugh at it scornfully; then my dream will do you no good. You may see in it what I saw; then you will take your place with the masters of men.

This was my dream: I dreamed that I awoke! That is the most wonderful part of the dream; for in my dream I realized that I had been asleep—a long, long sleep from the very beginning of things—and I saw myself, there in the pool room, asleep. Then I saw myself start, my eyes opened, and I dreamed that I saw.

“What awakened me?” I asked in my dream. “You awakened yourself,” answered a voice nearby. I turned about, but no one was near. “Who are you?” I asked. “I am ‘That Something’,” came the reply. “But where are you?” “I am hidden in your soul.”

For some moments I thought over what was said. Then I stammered, “How—how did you get there?” “I was born there.” “Why have I not known you were there before?” “No man knows it,” answered the voice, “until he awakes.” “Are you in other men’s souls, as well?” “There is ‘That Something’in every man’s soul, which can move the mountains or dry the seas.” “Then you must be Faith!” “Yes,” came the answer, “I am Faith, but I am more—I am that which makes men face the fires of hell, and win.” “Then you must be Confidence, as well.” “Yes, I am more than Confidence—I am that which makes the babbling brooks lift worlds upon their wavelets.” “You are Power,” I cried. “Yes, I am more than Power,” answered the voice. “I am that which makes the wretched failure lift up himself and rule the world.” “You are Ambition—I know you now.” “Yes, I am all you say—Faith, Confidence, Power, Ambition, and more. For greater than all is ‘That Something.’ I am that which every man must find in his soul or else he will be but a clutterer of the earth on which he lives.”

“But how can man find you?” “Even as you are finding me now. First you must awaken, then seek, and when you have found you must learn to control . . .” “Control what?” I asked, confused. “‘That Something’ . . . borrow it from your soul and baptize your life with it. Anoint your eyes, that you may see; anoint your ears, that you may hear; anoint your heart, that you may be!” “But tell me,” I cried frantically, for the voice was trailing off to almost nothing, “how can I do this? How? How?”

“This is the secret,” came the voice to me as the whisper of a gentle breeze, “these words—‘I will’.”

And then I awoke with a start. A man was shaking me roughly. “Clear out of here! We ain’t running no free rooming house for bums. If you want to sleep, take a sleeper, but get out of here.” “I will,” I answered unthinkingly, as I turned towards the door. “I will.”

My words brought back the dream vividly. I stood in the doorway, peering out into the rain. A boy with a dozen bundles stopped near me to shift his load. “I’ll help you, son,” I said, and laughed gladly as I took half his load and started with him down the street. “Gee, mister, cat’s pretty square of you, all right. How far are you going this way?” “Where are you taking these things?” I asked. He told me. “Why, that’s right where I’m going” I answered in mock surprise. And so we hurried on our way.

It was then the clouds overhead began to break. Before we had gone half way, the sun peeped out and the boy laughed with the pure delight of it. “By golly, mister, she’s going to be some handsome day tomorrow, ain’t it?” “I will,” I answered absently. He looked up at me, startled by my answer, started to ask a question, thought better of it, and, giving me another queer look, trudged on in silence.

When he had delivered his packages, he turned back towards the thoroughfare; and he asked me, with the innocent impertinence of boyhood: Say, mister, where do you work?” “Why, I’m working for you right now. It’s good to work, don’t you think?” “But ain’t you got no steady job?” “Yes,” I answered firmly, “I will.” Again he cast a queer look and quickened his pace.

We went together to the store at which he worked, It was the largest in the city. We hurried through a doorway at the rear, and I found myself in a large room. A man stepped up to me and asked what I wanted. “I have come here to work.” “What department? Who sent you?”

There were many men in there, packing boxes. Before I could answer his question, someone called him and he hurried away. I took off my coat, hung it on a nail, and started to work, following the example of those near me. A half hour later, the man who first accosted me passed. “Oh,” he said, “so they put you at it while I was gone, did they?” “I’m doing my best, sir,” I answered as I drove a nail with a bang.

And so I worked until six o’clock. The sun was very bright outside. When the six o’clock bell rang, the men began filing by the clock. “What about the clock?” I asked the man in charge. “Didn’t they give you a number?” “No.” Then I told him my name, he gave me a number, and I punched out.

The boy was waiting for me at the door. “How’d you get the job?” he asked curiously. “That was secured for me before I showed up there.” “Who got it for you?” “‘That Something’,” was my answer. “Aw, quit stringing me. How’d you get on? I seen a dozen men trying to get in on that work this morning and they was all turned down.” “But,” I explained with a smile, “they had never found ‘That Something’.” He again favored me with a queer look.

“Where do you live?” he asked finally. “I am going to find a place now.” “Well, my maw keeps a boarding house—why don’t you come up to my place?”

There was but one other boarder. He was a professor of a number of ology branches at a nearby denominational college. He was a little man, with unreasonable hair on his face and very little on his head. He wore thick glasses perched on a beaked nose. His eyes were small and black like shoe buttons. He watched me as I ate. When the meal was finished, he invited me to sit with him in his room.

“I hope you don’t mind my prying,” said he, “but I have been trying to figure you out.” “Yes?” “I have come to the conclusion that you are a student of sociology.” I laughed. “Bobby tells us you are packing boxes down at his store.” I nodded assent. “Then of course it is for the study of the conditions of the working masses that you are down there.” “Yes,” I admitted, “I am very much interested in conditions of the masses right now.” “Then you can help me; I am writing a series of papers on that very subject. Will you answer me this, please. What is it that keeps the underdog down? What is it that the upper ten possess that the under ten thousand do not have?” “Why, it’s ‘That Something’,” I answered. “What do you mean? Education? Environment?”

Before my mind was flashed the picture of my boyhood. I saw my room on the top floor of a city block building. I saw myself sleeping in dry-goods boxes in alleys, and by the boilers in boats on the river. Yes, I was an alley-cat and a wharf-rat. I saw myself placed at the mercy of five stepmothers and a father engrossed in his science. I saw myself working, gaining little or no schooling. And then, in the twinkling of an eye, the scene changed and I saw that awful room, with a hundred men lying around me on the cold, hard floor.

“No,” I answered thoughtfully, “it is neither of those things. ‘That Something’ is entirely different. I don’t know just what it is, but I am going to find it, pin it down, and then I will tell you more of it.”

As I looked into his face, I noticed the same puzzled expression the boy had worn. So, by mutual consent, the subject was changed and we talked of trivial things.

For a week or more, I packed boxes and drove nails. I was a good packer. I made ‘That Something’ work with me all the time.

One day, I noticed the shipping clerk had more work than he could handle. There were idle men in the department. They could do nothing until he checked up to them.

I laid down my hammer, walked over to where he stood, and said, “I am to help you this afternoon.” He looked up with a start. “Oh,” he exclaimed. “Well, that’s good. I’m glad they have sense enough to give me somebody to help out, at last.” He handed me a bunch of papers and made room for me at the desk.

The superintendent of the department was out of the room at the time. Presently he returned and glanced at me curiously. “So they’ve got you helping Dickey?” he said. I shrugged my shoulders without looking up, and continued figuring.

When I left the room that night, the superintendent of the department joined me. “Say,” he said, “I never did get onto how you were put in there. What’s the idea? Working through to learn the business?” “Yes,” I answered with confidence, “just that, I am to learn every detail of it.” “I thought something of the kind. To which one of ’em are you related?” “I do not think it wise to discuss that at this time,” was my answer. “Oh sure,” he hastened to say, “I don’t mean to be inquisitive. Anything I can do to help you, let me know.” And then he left me.

The shipping clerk was a bright young fellow. I liked him, and he liked me. One day, shortly after I had received my first raise in wages, he came to me with a problem. That night I stayed down with him and we worked it out together. We soon got in the habit of staying down one night each week, working over his systems.

He lacked originality. I helped him. He had been doing things just like the fellow before him. The business had been growing rapidly—practically doubled. We worked out an improved system. We drew up forms; planned out every detail. One day he carried our plans to the man in authority.

There came up a question which the shipping clerk did not quite understand, so they sent for me. My approach was far different from that of the sniveling beggar who had asked the man on the street corner for food.

The man in authority looked at me in surprise. “Who are you?” I handed him my card. “You are packing boxes?” he asked in surprise. “I am in the packing room—temporarily.”

Then he went over the shipping clerk’s plans in detail. “I think they’re all right. I’ll have these forms sent to the printer in the morning,” said the man in authority.

As we turned to leave the office, he called me back. “How long have you been in the packing rooms?” “Sixty-three days,” I answered. “You’ve been there long enough. There is nothing more for you to learn there, is there?” “No.” He studied me for a while in silence. “Funny neither of them has said anything about you,” he said at length, speaking half to himself. “I suppose the old man’s idea was for you to work out your own salvation—is that it?” “In a way,” I replied. “What any man accomplishes must eventually come from ‘That Something’ within him.”

He pondered this for a moment. Then he scrawled a few words on a piece of paper. “Hand that to Perkins in the Auditing Department tomorrow morning and we’ll see how you show up there.” I thanked him and turned to leave the room. “And say,” calling me back; “better forget about my having said anything about your relations with the old man. After all, you see, it’s none of my business.” “Certainly,” I answered, and left the room.

Three months later, I left Bob’s mother’s boarding house. It hurt me to do this. She had been almost a mother to me. There was a home life about the place which I had learned to love. Even the little hairy Ology Professor and his fanciful theories had become dear to me. But ‘That Something’ demanded that I move on.

So I moved on up the hill. I arranged for a room at a quiet boarding house. It was at the suggestion of the man in authority that I chose his boarding house. So we became acquaintances, then friends; and never once did the man in authority mention the fact that I was “learning the business.”

And so a year rolled ‘round. It was the time Perkins took his vacation. I was given the place until he returned. One day the old man came into the office. He looked at me keenly. Soon the man in authority came in; the old man called him aside. I overheard a portion of their conversation. “Who’s the man at Perkins’ desk?” the old man asked. The man in authority mentioned my name. “Funny I never heard of him before.” The man in authority gasped. The rest was spoken in guarded tones, and I heard no word further.

That night, the man in authority came into my sitting room.

“Say,” he began, “you’ve certainly got me locoed or something of the sort. I have been figuring you out all along as a ward or a long lost cousin of the old man. Now, today he comes in and jumps on me about putting you in this place of responsibility without first knowing all about you.

Of course, I know you’re all right but, by Jupiter, I’m placed in a deucedly unholy kind of light.”

“What’s all the trouble?” I asked. “My work going wrong?” “I should say not; but that’s aside from the question. What’s got me going is how the dickens you did it. How you got to hold down the most responsible job on the works without anybody knowing just what you really are. Tell me about yourself, will you?”

“I was born of poor but honest parents in a small coal-mining town of What Cheer, Iowa, in the year 1881. My father peddled fish in a wheelbarrow; my mother died when I was one and one-half years old—”.

“Oh, cut that bunk. Tell me to whom you are related, or who is backing you up. It’s pull that counts these days. Who gave you your start with the company?”

I leaned back in my leather Morris chair. Memory brought back the picture of that drab day of just one year before. And that brought to my mind the card that had been given me.

I had not thought of it before until that minute. I arose, went to a closet where hung the very suit I had worn on that eventful day. I had kept it as a souvenir of my awakening. As I had hoped, the card was in a pocket of the shabby vest. For the first time. I read the name engraved thereon:

MATTHEW MORRISON RANDOLPH BONDS

I handed the card to the man in authority. He read it with wandering eyes. Now, Randolph was the silent partner of the business. Impossible coincidence? You may think so. I know men who believe success is impossible. And to them, success is impossible. And so perhaps you believe this impossible. But I tell you it as it happened.

“Funny Randolph never mentioned your name to the old man. Anyway, I wish I’d known this when he was talking about you today.” “I’m glad you didn’t,” I answered with a short laugh. “Why?” he asked, puzzled. “Go there to the phone and call up Randolph. I think he’ll tell you why.” “But—” he began. “Go on and call him up. I want you to,” I insisted. In a moment, Randolph was on the line. “Ask him,” I insisted.

The man in authority did so. I watched the changing expressions on his face. “You-say-you-never-heard-o….f-the-man!” gasped the man in authority. “Why, he’s holding down the most responsible job on the place.”

“Better let me talk to Mr. Randolph,” I interrupted. His hand was trembling as he surrendered the phone.

“Mr. Randolph,” I said, “I know you do not remember my name, for I am quite sure you have never heard it. You may remember, however, one miserable day a year ago when a beggar asked you for food.”

“Well, go on,” came a crisp voice over the phone.

“You may also remember telling that beggar that it was not food he needed—it was ‘That Something’, and that alone. Well, Mr. Randolph, I am the beggar to whom you spoke and I have found ‘That Something.’ I have learned to use it, and I want to thank you for having shown me the way. When may I have the opportunity of telling you about it?”

An hour later the story you have just heard was told to a strange trio: the man in authority, the professor of ologies, and Matthew Morrison Randolph. From time to time, as I told the tale, Randolph nodded his head in approval and I noticed a strange light begin to glow in the little professor’s eyes. When I had finished, we sat for a long time in silence, broken at last by Randolph, who said:

“And now tell me just what you think ‘That Something’ really is?”

I shook my head in dismay. “You folks know as much as I do about it,” I answered. “But of this one thing I am convinced, through and through. It is real human power, as truly real as the commercial electrical current. It is the power of the inner man, the fuel of the soul machine. It is the one thing necessary Until we awaken ‘That Something’ of the soul, we bear on our muscles those who have found ‘That Something.’ And we bear them on up the mountain to take their places among the masters of men. ‘That Something’ lies dormant in every soul until aroused. With many, it sleeps until the last great sleep. Sometimes it does not wake until man stands tottering on the border of the grave. Sometimes it is found by the child playing by its mother’s knee. A man’s success depends alone on ‘That Something.’ ‘That Something’ of his soul. Abraham Lincoln found it when a lad. It warmed the cold floor on which he lay and studied. It added light to the flickering glow of the wood fire, that he might see to read. It spurred him on, and on, and on. ‘That Something’ is an awful force. It made of a puny Corsican the ruler of the world! It made of a thin-cheated bookkeeper the money king of a great country! It made Edison the great man of his age! It made Carnegie! It made Woodrow Wilson! It made Roosevelt! It can make you! It is now in your soul! Awaken it—now! ‘That Something’.”

Again the silence followed. I watched the professor of many ologies. I saw the kindled fires in his eyes gradually die out. He shook his head wearily. “No, it can’t be done; it can’t be done,” he murmured. “I have drunk deeply of the cup of life and I am now drinking the dregs. The cup is filled but once, and when it is gone there’s nothing left but the dregs of old age and poverty.”

“You fool,” cried Randolph, leaning forward and shaking the little man roughly. “You almost had ‘That Something’ in your power, and now you sing it back to sleep with your silly song of pessimism. It’s the false philosophy, which such as you sing, which has kept men in the ruts of their own digging for centuries past. Wake, man, wake! Wake ‘That Something’ within your soul!”

The two men sat looking deeply into each other’s eyes. It was the little man who broke the silence. “Thank you, Randolph,” he said quietly. “You are right. I will.”

Then Randolph turned to me.

“Man, write that story you’ve told us. Write it so that every man may read. Send that message out into the world. If men will read that story, read and reread, until it is written on their memories; if men will believe the message you bring, and then if they will but awaken that something within their souls that now lies asleep—I say if you can make men do this, you will have done more for mankind than any man or any thousand men have done in many, many years. Write it, man, write it word for word as you have told it here, so every man may read. Write it, man, write it!”

And so it has been written.

You who have heard it through, I pray that you may hear it every word again and again until ‘That Something’ of your souls has been aroused, and you have taken your places among the rulers of the world.

Understanding Pregnancy Related Back Pain & Chiropractic Care

back pain of pregnancy and chiropracticBack pain is common during pregnancy with research showing between 50-80% of pregnant patients reporting low back pain. It is good for expectant women to be informed about some of the options available to alleviate pain as well as what they can do for themselves to ensure a healthy pregnancy. Some women may feel anxious or unsure about seeking chiropractic care during pregnancy especially if they have never experienced chiropractic before – but they need not be. Let’s explore some of the frequently asked questions regarding chiropractic care and pain during pregnancy…

Why is there back pain during pregnancy?

There are many mechanical, postural and hormonal changes that take place in a woman’s body during pregnancy. Below are just a few examples of typical changes.

Mechanical & postural changes:

      • centre of gravity moves back therefore changing the mechanical stresses on joints, muscles and ligaments

      • weight gain results in increased overall stress to joints and muscles

      • muscles of low back must work more to counterbalance growing belly

      • low back curve often becomes accentuated which pinches the joints of the low back and sacroiliac joints closer together resulting in joint irritation

      • along with accentuation of the lumbar curve, the sacrum itself tilts forward at its base

      • increased breast size can result in mid-back pain as the muscles and joints of the mid-back must compensate

      • often there is a change in neck position with loss of the normal curvature of the neck

      • women tend to adopt a wider based stance and gait which affects joint position of ankles, knees and hips resulting in joint/muscle/ligament irritation

      • pressure may be exerted on nerves due to muscle tension and water retention resulting in tingling or numbing sensations

Hormonal changes:

    • hormonal changes in pregnancy also affect biomechanics of the spine and peripheral joints

    • a hormone called relaxin is released which softens and elongates ligaments and other connective tissues which leads to greater joint motion and possible joint irritation

As one can see, there are indeed myriad changes that occur. On top of this, minor pre-existing mechanical issues may be exacerbated during pregnancy due to the weight gain and hormonal effects.

How can chiropractic help?

Through a history and physical examination, chiropractic can identify specific problem areas in the spine and surrounding joints. Chiropractic adjustments help to restore proper motion and alignment of joints. In addition, specific corrective exercises are prescribed to help improve posture such that tight muscles are stretched and relatively weaker muscles are strengthened. Beyond this, chiropractic helps by balancing the nervous system which allows the body to heal optimally. Most pregnant women who experience chiropractic care report relief of symptoms and associated improved mood and sleep. Best of all, chiropractic is completely natural and non-invasive. Chiropractors do not prescribe medications which can be of concern especially during pregnancy. There is a special technique used during pregnancy – called Webster’s Technique – which helps balance the alignment of the pelvis – a common area of pain during pregnancy.

Is chiropractic treatment safe during pregnancy?

Chiropractic care is natural, non-invasive and very safe for both mom and the developing baby. Chiropractors are also trained to identify red flags associated with high risk pregnancy and to refer accordingly.

What else can I do for relief and to ensure a healthy pregnancy?

Maintaining physical fitness through exercise is a great way to promote better health and fewer complications. Regular cardiovascular exercise leads to improved sleep, less pain, less stress, fewer delivery complications and has better birth outcomes for both mother and child. It also reduces the risk for gestational diabetes and pregnancy related hypertension and the associated consequences for both mom and developing baby. A balanced and nutritious diet is also important, ensuring that the fetus has the necessary building blocks for healthy development and mom is healthy too. Other ideas for pain relief include massage and acupuncture.

Following delivery, back pain usually resolves however daily activities such as lifting one’s child, bending down to their level, breast feeding and awkward postures associated with raising a child may result in mechanical issues. Thus, some women may choose to continue with chiropractic care during this phase as well to ensure optimal joint mechanics and overall wellness.

  • Stuber and Smith (2008). Chiropractic for back pain in pregnancy. Journal of Manipulative and Physiological Therapeutics; 31(6):447-454.

  • Jones, Housman & McAleese (2010). Exercise, nutrition and weight management during pregnancy. American Journal of Health Studies; 25(3):120-126.

Dr. Elisabeth Miron

Looking for a pregnancy chiropractor in Aurora? Dr. Elisabeth Miron helps many pregnant women find natural relief for their back pain and pelvic pain by using gentle techniques to balance the body’s alignment. Visit her website here.

This Season, Lets Combat the Winter Blues!

seasonal affective disorderAs winter approaches, the days get shorter….darker….colder… You wake up and leave to work/school in the dark, spend the brightest part of the day working and then return home in the dark. With memories if warm, long days from the summer, it’s no wonder people get depressed in the winter!

Well, this season, let’s combat the winter blues! Let’s boost our energy naturally! Let’s take control! Here are some of my best recommendations…

Outdoor Exercise:

Exercise is one of the most important things to combat winter blues and preferably outdoors in the daylight. Bundle up and have some fun! Some great ideas include snowshoeing, skiing and skating. The fresh, crisp air can be invigorating – like a cold shower to wake up your senses. It doesn’t really matter what exercise you do – just do it. Exercise releases endorphins, your natural feel good hormone and increases seratonin which encourages healthy sleep. It also improves your circulation which improves healing and oxygenates your brain so you are more alert.

Spend Time with Friends/Family:

Spending time with family and friends is great for lifting the spirit. Even if you don’t feel like it, force yourself to be social. Plan a fun outing, have a dinner party, go for a spa day with the girls… Plan something you will look forward to. Surround yourself with those who have positive energy as some of that positivity is likely to rub off.

Bright Light in the Morning:

Bright light can be very therapeutic. Exposure to bright light in the morning helps to reinforce normal circadian rhythms. Turn your face to the sunshine for 15 minutes when you wake up or to a bright indoor light. What are circadian rhythms? Circadian rhythms are natural rhythms in the body that regulate the sleep-wake cycle, digestion and other body process that occur in cyclic patterns during a 24 hour period. They tell the body when it needs to produce certain hormones and enzymes that regulate body processes.

Consistent Sleep-Wake Cycle:

Forcing yourself to go to sleep and wake up at the same time every day also helps to strength your circadian rhythms. This promotes better restoration during sleep and improved energy during daytime. To ensure good sleep, make sure to practice appropriate sleep hygiene techniques such as avoiding caffeine in the afternoon/evening and avoiding bright lights before bed.

Nourish Body with Healthy Foods:

Avoid sugary foods as these will cause spikes in your blood sugar and thus spikes and dips in your mood as well. Complex carbohydrates are better for keeping blood sugar at a more steady level – such as whole grains. Healthy snacks throughout the day also help. In general, whole foods are superior to highly processed foods because they are not stripped of important vitamins, minerals and other nutrients. Include plenty of fresh fruits and vegetables as these are nutritious and aid in good digestive health. Other important things to include are omega-3 oils, nuts, seeds and smart proteins like fish, lean meat and poultry. B-vitamins are especially important as they affect mood. Make sure to also get enough vitamin D – the skin naturally produces this when exposed to sunshine but people may become deficient in the winter months. You are what you eat! Make sure to provide your body with the essential nutrients as these serve as building blocks for cellular regeneration.

Avoid talk About the Weather:

Unless you have something nice to say, don’t talk about the weather. Focus on the positive things.

Find a Hobby or New Challenge/Project:

Completing a challenge or project can give a great sense of accomplishment and will naturally enhance your mood. Try something to stimulate your creativity. Make some artwork or play an instrument. These activities can be very uplifting. Or curl up with a great book.

Vacation to a Warm Destination:

A warm vacation may be just what the doctor ordered. Find balance between work and play.

Experience the Healing Arts:

Things like chiropractic care, acupuncture, massage and other manual therapies often provide relaxation and mood enhancement naturally. Chiropractic care helps to balance the body mechanically as well as neurologically. Many people report positive effects beyond the well know physical effects of chiropractic care. Certain acupuncture points are used for uplifting mood and reducing anxiety.

Dr. Elisabeth Miron

Dr. Elisabeth Miron – Chiropractor

Common Muscle Imbalances: Upper Crossed Syndrome & Lower Crossed Syndrome

Maintaining poor posture for a prolonged period can lead to common muscle imbalances known as upper crossed syndrome and lower crossed syndrome, described first by Dr. Vladimir Janda. In these syndromes, there is a pattern of muscles that become relatively tight/short versus muscles that become weak/long. Unfortunately, with ageing, posture tends to decline. That being said, much improvement can be gained from posture retraining and rehabilitation exercises of the involved muscles.

Predisposing Activities Leading to Muscle Imbalance:

It appears that we are living in a flexion-addicted society. What this means, is that people tend to frequently stoop forward. This is seen in office workers and students who tend to sit at a desk for prolonged periods, slouching forward to see the computer screen. Students carrying heavy backpacks also tend to lean forward – the shoulders curve inwards and the head juts forward to counterbalance the load. Reclining on the sofa and driving in one’s car, people are frequently in a forward flexed position.

In the above examples, the muscle imbalances are seen between the front and back of the body. It is also possible to see muscle imbalance between left and right sides. Handedness contributes to this phenomenon because the dominant side is used more and becomes stronger. One-sided rotational sports (such as tennis, golf, hockey, baseball…) can also predispose an individual to this type of muscle imbalance.

Consequences of Poor Posture:

Most people don’t think about the impact that posture plays on overall health. Many people also don’t put two and two together and recognize that posture can be responsible for pain – yet they wonder why they have frequent headaches, neck pain, back pain and fatigue. Suboptimal posture inevitably leads to suboptimal loading of the spinal joints and stress and strain on muscles and ligaments which can contribute to pain and even arthritis over time. Below is a list of common negative consequences of poor posture.

  • pain in the neck, mid-back or low back

  • muscle spasm/tightness

  • decreased range of motion

  • fatigue

  • arthritis, due to uneven joint wear over time

  • increased risk for disc herniation (especially when poor posture is combined with exertion or repetitive flexion)

  • headaches (including migraines, tension headaches and cervicogenic headaches)

  • suboccipital pain

  • teeth clenching & TMJ problems

  • rib dysfunction

  • pinched nerves

  • reduced lung capacity

  • loss of overall height

  • poor appearance

  • reduced balance

  • reduced performance

  • poor digestion (due to compression of internal organs)

  • less energy, poor mood

As seen above, poor posture can impact one’s whole body and overall health. How do we correct this? The first step is awareness.

optimal postureOptimal Posture:

Optimal posture is the posture that minimizes joint compression and shearing forces and minimizes muscle contraction necessary to stand upright. The body can carry the weight of gravity comfortably and efficiently. In general, there are two gentle backward curves in the spine (the cervical lordosis and lumbar lordosis) and a gentle forward curve in the mid-back (thoracic kyphosis). Having these gentle curves aids in shock absorption between joint surfaces as you ambulate. Deviations from normal (either excessive curvature or reduced curvature) can lead to problems. When visualizing the body in the side view, ideally the following structures should line up: the ear, the shoulder, the hip, the knee and the front of the ankle.

Upper Crossed Syndrome:

Upper crossed syndrome is characterized by the following muscle pattern.

Tightness: upper trapezius, levator scapulae, sternocleidomastoid and pectoralis muscles

Weakness: deep neck flexors, serratus anterior, middle trapezius and lower trapezius muscles

upper crossed symdrome postureLower Crossed Syndrome:

Lower crossed syndrome is characterized by the following muscle pattern.

Tightness: erector spinae (thoraco-lumbar), rectus femoris and iliopsoas muscles

Weakness: abdominals and gluteal muscles

lower crossed syndromeCorrecting Upper and Lower Crossed Syndromes:

Correcting upper and lower crossed syndromes can be challenging especially if they’ve existed for a long time. Patience and dedication are required to ultimately correct posture. In some people, posture can’t be fully corrected but with the following tips, improvements can be made and further declines can be prevented.

**Note: Poor posture, especially when accompanied with pain can sometimes be a sign of a deeper underlying condition (such as osteoporosis or rheumatological conditions). The following is for information purposes only and does not apply to everyone. Consult with a health professional before beginning any exercise program.

  1. Posture Education: You must understand the importance of good posture and be conscious of your posture as you carry about daily activities. Actively correct yourself.

  2. Avoid Prolonged Postures: If your work requires prolonged sitting, remember to get up frequently and walk around. In other words, take posture breaks at regular intervals. Sit up tall and do the Brugger’s stretch.

  3. Stay Physically Active: Overall fitness and endurance helps improve posture and prevent declines. It is also good for overall health.

  4. Corrective Exercises: Specific exercises to target the involved muscles are important. In general, tight/short muscles must be stretched and weak/long muscles must be strengthened. Endurance is just as important as strength.

corrective stretches
CORRECTIVE STRETCHES A) Brugger’s stretch: Sitting tall with chin tucked back, lift chest and externally rotate arms back. B) Chin tuck: Tuck chin straight back and hold for several seconds. C) Forward lunge: With hands on hips and torso tall, lean forward to feel a stretch in the psoas. D) Pectoralis stretch: Staying tall, rotate shoulders and extend arms back. E) Quadriceps stretch: Pull heel to buttocks.
corrective strengthening
CORRECTIVE STRENGTHENING A) Deep neck flexor exercise: Tuck your chin straight back and lift head 1 inch off floor. B) Bridge: Squeeze gluteal muscles then lift pelvis of floor to make a straight line. C) Plank: Resting on elbows, lift body off floor in straight line to strengthen abdominals. D) Scap T: Lying prone with pillow under forehead, lift arms up in ‘T’ position with thumbs pointed to ceiling to strengthen middle traps. E) Reverse fly: This is an alternative to D. Keep spine neutral, only bending at hips and knees. Holding light weights, bring arms back in ‘T’ position.

How Chiropractic Helps with Posture Syndromes:

Chiropractic care plays an important role in diagnosing and correcting postural problems. Chiropractic care helps relieve pain, improve flexibility, improve joint function and improve muscle balance. Chronic poor posture can lead to pain and arthritis. Muscle imbalance can lead to joint dysfunction and poor spinal alignment. Chiropractic care involves manual therapies to help put the body into better balance both mechanically and neurologically. Chiropractors can also prescribe exercises to balance the muscles and facilitate recovery and provide other holistic advice. Postural problems and related joint dysfunction do not appear overnight and will not disappear overnight. These issues require a program of care and dedication on the patient’s part too. Combining passive chiropractic treatment with home exercises leads to the best results.

Preventing Spinal Injuries:

Having good posture as you carry about your daily activities plays a critical role in prevention of spinal injuries. Having a strong core is also important.

Dr. Elisabeth Miron

Please visit Dr. Miron’s website: www.MironDC.ca

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For more healthful tips, visit your local chiropractor! Or, if you’re in Aurora or York Region, come see me!

Tips to Boost Your Immunity

Boost Immunity with ChiropracticDo you want to take charge of your health, to feel great, heal faster and prevent sickness? If this sounds like you, then read on! There are many ways to boost your natural immunity, prevent health conditions and heal faster.

Before I share the multitude of things that you can do for your immunity, I want to share some of the exciting new research about how chiropractic helps immunity. For years, chiropractors have observed that patients often demonstrate improvements of immune problems such as reduced allergy symptoms and fewer and faster recovery from colds, other respiratory infections and other maladies. However, scientific research into this area has been relatively scarce until more recently.

An early study by Brennan et al (1992) showed that a single adjustment to the thoracic spine primes activity in immune cells including neutrophils and mononuclear cells. Research by Teodorczyk-Injeyan, et al (2006) describes neural immunoregulation – the communication between the nervous system and the immune system. Their study showed that a single adjustment to the thoracic spine reduces inflammatory cytokines (including TNF-alpha and IL-1beta) compared to both the sham and control group. Another study by the same group (2008) showed that T-lymphocyte activity (measured by IL-2 production) increases after spinal adjustment which was shown in their later study (2010) to increase antibody production.

Yikes! What does all that mean? The bottom line is that spinal adjustments reduce inflammation and increase antibody production which has great clinical relevance! Thus, it appears that the nervous system and immune system function together to create optimal responses for the body to adapt and heal. Beyond the well known physical and mechanical benefits of chiropractic care, adjustments boost immunity! How often should you see a chiropractor? For maintenance and wellness, once or twice per month is recommended. A higher frequency of care is recommended if you have a specific problem that needs to be corrected.

Here are some other ways to boost immunity naturally…

1) Stay Hydrated

All of your body’s biochemical processes take place in the fluid that makes up your body. 60% of the human body is composed of water. Every system in the body depends on water for flushing out toxin and carrying nutrients into cells. A moist environment is also necessary for ear, nose and throat tissues. Lack of hydration will hinder normal biological processes and drain your energy making you tired. How much is enough? It is often recommended to drink at least 8 glasses of water per day but need will obviously increase depending on environmental conditions and how much you exercise and sweat.

2) Use a Humidifier

Using a humidifier especially during winter months can help prevent colds and flues by preventing excess dryness that can irritate mucous membranes making them more susceptible to infection. You can also add tea tree oil, eucalyptus and/or cinnamon for extra defence.

3) Sleep Well

Sleep is essential for health. During sleep, there is growth and rejuvenation of the immune system, nervous system and musculoskeletal system. Sleep is also important for memory formation. How much is enough? For an adult 7-8hrs per night should do the trick but being consistent with time of sleep and wakefulness is also crucial. Sleep deprivation increases the risk for fibromyalgia, diabetes, irritability, depression, memory loss, headaches, malaise, obesity and symptoms similar to ADHD.

4) Exercise Regularly

Get up and move it! Exercise is quite possibility the best thing you can do for your health. How exercise boosts immunity is not fully understood but it may be related to better circulation, enhanced sleep, temporary rise in body temperature or the reduced release of stress-related hormones. Aim for at least 30 minutes of moderate intensity exercise daily.

5) Reduce Stress

Stress is an unavoidable part of life. In some ways, stress is a good thing. Consider this: stress and life demands bring about accomplishment, ingenuity and change. It challenges us to get things done, to be our best, to leave a legacy and with this comes about achievement and pride. However, when most people talk about stress, it’s about the negative consequences of it. Certainly, too much stress is not good for you. People need a balance between life’s demands and doing things for the sole purpose of enjoyment. We need a balance between work and play. The good news is stress can be relieved by some of the other items on this list of tips, like exercising and sleeping well. Other ideas are going for walks, reading, socializing, meditation, yoga and chiropractic care.

6) Laugh Out Loud

We’ve all heard that laughter is the best medicine and it’s true! Hearty laughter enhances immunity, reduces stress hormones, lowers blood pressure, triggers endorphin release (which makes you feel good and reduces pain) and much more. Best of all, it’s fun and free! So, lighten up – it’s great for both your emotional and physical health. Need some ideas? You can watch a funny movie, share funny stories with friends, go to a comedy club, spend time with kids…

7) Cut Out Sugar

Why is sugar so bad? Sugar suppresses the immune system. Sugar also promotes inflammation which when excessive promotes ageing and disease. When sugar is in excess in the bloodstream, it binds to proteins preventing them from functioning normally. This process is known as glycation. Glycated proteins produce free radicals which damage surrounding tissues. Avoid simple sugars found in muffins, cakes, candies, white bread and junk foods. Instead, choose complex carbohydrates found in vegetables, fruits, whole grains, brown rice, oatmeal and nuts. This will prevent spikes in your blood sugar level and the associated health consequences.

8) Have a Healthy Diet

A healthy diet is important for optimal immune system function. Be sure to include plenty of fresh fruits and vegetables, whole grains and healthy fats (such as omega-3 fats found in fish, flaxseeds and walnuts). Garlic and onion are great infection fighting foods and the spice, turmeric has anti-inflammatory properties.

9) Consume Probiotics & Prebiotics

An unhealthy colon is associated with various immunological problems including allergies, asthma, frequent infections, autoimmune conditions and inflammatory diseases of the colon (such as Crohn’s disease and ulcerative colitis). Probiotics are live microorganisms that confer a health benefit to the host, including the digestive tract. This is done by improving the digestive system’s microbial balance which helps digestion and overall immune system function. Studies show that probiotics down-regulate pro-inflammatory cytokines thus reducing overall inflammation in the body. Examples of probiotics include lactic acid bacteria such as Lactobacillus. On the other hand, prebiotics are non-digestible food ingredients that stimulate growth of healthy bacteria in the digestive system. These include soluble fibers. Some sources of prebiotics include soybeans, inulin sources (such as onions), raw oats, unrefined barley and wheat.

10) Be an Optimist

Optimists live longer than pessimists! Studies show that those who are negative, moody, nervous and easily stressed have a weaker immune response. A 2004 study published in Archives of General Psychiatry found that those with high levels of optimism had 45% lower risk of death from any cause and 77% lower risk of death from heart disease over the study period. Want an interesting book to read? Try Bruce Lipton’s “Biology of Belief.” It talks about how your thought processes can alter the expression of your DNA.

11) Spend Time Outside

In other words, get some natural light! Vitamin D is synthesized by the skin upon exposure to sunlight.

Vitamin D has a role in bone health as well as immune system function. Some exposure to sunshine is good. Keep in mind that sunscreen will reduce synthesis of vitamin D by 95%.

1) Brennan PC, et al. Enhanced Neutrophil Respiratory Burst as a Biological Marker for Manipulation Forces: Duration of the Effect and Association with Substance P and Tumor Necrosis Factor. J Manipulative Physiol Ther 1992 (Feb); 15 (2): 83–89.

2) Teodorczyk-Injeyan JA, et al. Spinal Manipulative Therapy Reduces Inflammatory Cytokines but Not Substance P Production in Normal Subjects. J Manipulative Physiol Ther 2006 (Jan); 29 (1): 14–21.

3) Teodorczyk-Injeyan JA, Injeyan HS, McGregor M, et al. Enhancement of in vitro interleukin-2 production in normal subjects following a single spinal manipulative treatment. Chiropr Osteopat, 2008;16:5.

4) Teodorczyk-Injeyan JA, et al. Interleukin-2 regulated in vitro antibody production following a single spinal manipulative treatment in normal subjects. Chiropr Osteopat, 2010;18:26.

5) Borchers, A, Selmi, C, Meyers, F, Keen, C & Gershwin, E. (2008). Probiotics and Immunity. Journal of Gastroenterology; 44:26-46.

6) Zitmam, FG et al. Dispositional optimism and all-cause and cardiovascular mortality in a prospective cohort of elderly Dutch men and women. Archives of General Psychology, 2004;61:1126-35.

Dr. Elisabeth Miron

Poor Desk Posture

Why Prolonged Sitting Sucks – How to Save Your Spine

Poor Desk PostureA common misconception is that you won’t be injured from sitting. The fact of the matter is that you don’t need a forceful physical trauma to sustain an injury. Injuries can indeed occur form mere sitting! These are commonly understood as postural strain type disorders in which there is repetitive and cumulative microtrauma to the tissues of the body. The sad truth is that the majority of people sit for most of the day. An average day consists of sitting at a desk for hours staring at a computer screen, sitting when driving to and from work, sitting during meals and more sitting in front of the TV. That’s quite a lot of sitting! Some of the worst culprits are students, office workers and people who drive for a living.

So what is wrong with prolonged sitting? With prolonged sitting, there is a tendency to slouch forward (or you may have poor posture to begin with). Ultimately with sustained postures, you end up consistently loading the same tissues in the same way (ie: your muscles, ligaments and joints). Over time, this leads to a phenomenon known as creep. This is similar to the mechanism by which dentists use braces to repair crooked teeth. The braces impart a constant force to the teeth such that over time, the tissues surrounding the teeth deform to allow the teeth to move into better alignment. Similarly, in your back and neck, prolonged postures can result in structural changes (affecting joint position and alignment), postural strain to the muscles and sprain to the ligaments. Common complaints include neck and shoulder pain, upper back pain, low back pain and headaches. These problems can become chronic if nothing is done. Soft tissue creep from prolonged slouching also impairs the reflex contraction of back muscles which normally act to protect the underlying spine from injury1. Thus, a person is more likely to sustain an injury immediately following prolonged sitting.

Solutions:

1) Move around!

Don’t sit for more than 40 minutes straight. Get up, go for a walk, move around or stretch. Range of motion exercises and spinal extension exercises are good. Make sure to change your position frequently (ie: take micro-breaks!) as this will help redistribute the forces acting on your body. Did you know that fidgeting is actually good for you? Besides burning extra calories, it helps to redistribute the forces acting on your body. Another good tip is to drink plenty of water. Besides hydrating the body and flushing out toxins, drinking plenty of water forces you to get up frequently to go to the bathroom!

2) Don’t slouch!

The unfortunate tendency for desk workers is to slouch. The head juts forward, the shoulders and upper back curl forward and the normal backward curve of the low back is reduced. Over time, this leads to a postural problem known as “upper crossed syndrome.” Upper crossed syndrome describes a pattern of muscles which are either chronically tight/shortened or weak/lengthened that develops over time2. Instead, sit erect maintaining the natural curves of your back. You may consider purchasing a lumbar support.

3) Stretch those muscles!

The muscles that are most important to stretch are those which are being chronically activated or shortened. These most typically include the pectoralis muscles, SCM, upper trapezium and levator scapula.

4) Focus on ergonomics!

Having an ergonomic office setup is important. For example, your computer screen is ideally placed straight in front and should be at a level that is directly in line with your eyes when you look forward. Make sure you have a comfortable chair that is adjustable. Make sure your keyboard and other equipment are placed close enough to avoid excessive/prolonged reaching and slouching.

5) Workout!

It is good to have an exercise routing during the workday. Exercise is good for the cardiovascular system and overall health. Doing core strengthening exercises is also good because the muscles of the core help protect the spine from injury.

6) Visit your chiropractor!

Your chiropractor will assist you in determining the best course of action for your problem and the best exercises for your case. Chiropractors use spinal adjustments to help restore proper alignment and mobility and keep you functioning optimally.

Remember: Have some faith and patience! Postural problems don’t develop over night and rarely go away over night. You need to change your bad habits into good habits and over time, your back (and overall health) will thank you.

  1. Sanchez-Zuriaga, D, Adams, MA & Dolan, P. (2010). Is activation of the back muscles impaired by creep or muscle fatigue? Spine. 35(5):517-25.

  2. Page, P. (2005). Muscle imbalances in older adults: improving posture and decreasing pain. The Journal on Active Aging. March April 2005; 30-39.

Dr. Elisabeth Miron

Looking for a chiropractor in Aurora or York Region? Visit my chiropractic website!

Why Posture Matters

It always amazes me how many people have postural imbalances and don’t even realize it! Many of them wonder why they have neck pain, back pain, headaches or general soreness without having any form of injury or trauma. A lot of the time, these problems are a direct result of irritation to muscles, joints or nerves from chronic, uncorrected imbalances in the body. Allow me to explain…

Some of the most common postural imbalances that I see are forward head carriage, excessive spinal curves, uneven shoulders or pelvis and scoliosis. These imbalances can arise from many different things such as daily activities, slips/falls, inactivity, daily stress, one-sided activities (such as golf or tennis) or poor posture habits (such as slouching). Posture imbalances can also sometimes originate at the feet which serve as one’s base of support. For example, if one or both arches collapse, it sets up an imbalance that will affect the alignment of related joints (like the knees, hips and pelvis). Everything is connected! In any event, body asymmetry over time can lead to uneven wear and tear to the body which can contribute to arthritis, muscle tension and tightness/restriction in spinal joints.posture types

It simply makes sense that a body in balance will feel better, heal better and function better!

A Healthy Spine = A Healthy Body.

Standing posture, sitting posture and dynamic postures are all important. Inappropriate body posture/position while lifting, for example, can result in injuries.

Posture is a like a window to the spine. If your posture is off, so too is your spinal alignment.

Regardless of pain or symptoms it is important to have your posture imbalances and alignment corrected as a form of spinal health maintenance and overall wellness. You don’t have to have pain to have a problem and a lot of the time these asymmetries can be corrected before chronic uneven wear and tear results in pain. You only have one spine! So take care of the one you have! Regular chiropractic checkups can prevent problems before they start just like how regular dental cleanings can prevent cavities.

The great news is that many posture problems can be corrected or drastically improved with chiropractic care. Chiropractors use hands-on adjustments to correct the alignment and mobility of the spine, pelvis and related joints such that your body regains its mechanical and neurological balance. Soft tissue therapies and home exercises may also be incorporated into your care plan depending on individual needs.

Achieving mechanical balance is only half of the chiropractic story. Chiropractic care also helps to balance nervous system function. Spinal health is so important because it protects the nervous system which controls and co-ordinates every system and process in the body. For optimal health, we need optimal communication in the nervous system. This can be achieved by optimizing alignment of the spine.

Regardless of pain or symptoms, everyone should have their spine checked. Chiropractic works.

The doctor of the future will give no medicine but will interest his patients int he care of the human frame, in diet, and in the cause and prevention of disease.” ~ Thomas Edison

Health is a lifestyle choice. Choose it. Make Chiropractic care a part of your healthy lifestyle.

Dr. Elisabeth Miron