Exercise, Aches and Pains, Oh My!

Dr. Ryan Dunn D.CMile High Spine and Sport

www.milehighspineandsport.comdrryan@milehighspineandsport.com

720-446-9998

Major Aspects to Getting rid of Pain

• Posture/Exercise• Nutrition• Brain/Emotions

• 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

Upper Crossed Syndrome

Brugger’s Relief Position

Foam Rolling for Upper Back

• 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 posture if you are still all

the time

Lower Crossed Syndrome

Hip Flexor Stretches

Other Options

Glute Bridge

Core Work

• Side Planks

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 on one leg eyes open (E0)• 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 the exercises I gave you to help keep

you healthy

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

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

Inflammation

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

Feb 23rd

2004

Over the counter NSAIDS (Cox1 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 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• 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 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 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 anti-inflammatory diet please visit www.deflame.com

Brain/Emotions

Brain Pain relief

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

triggers

Dr. Ryan Dunn D.CMile High Spine and Sport

www.milehighspineandsport.comdrryan@milehighspineandsport.com

720-446-9998