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Maintenance or Wellness Adjusting is when you come in periodically for a “tune up” to make sure that your vertebrae are staying in the correct alignment. Coming in for these periodic adjustments helps prevent the vertebrae from getting too far out of place and causing your original pain to return.
¨ Many people ask how often should I come in for a maintenance or wellness adjustment—and part of my answer is that it depends on the your age, your physical activities, and your underlying condition. Let me give some general guidelines. For someone who has had their initial problem corrected and wants to come in on a maintenance or wellness schedule—it ranges between every 2 weeks to once every 8 weeks.
- ¨ The older you are—the more frequently you should get adjusted—simply because your body has gone through a lot more and has more wear and tear on it.
- ¨ Someone who is sedentary all the time should come in a little more often than someone who is moderately active (who walks, swims, exercises).
- ¨ Someone who plays physical or contact sports or has high activity levels will come in more often—every 2—4 weeks, especially if you play football, soccer, cycling, lacrosse, horse back riding, rodeo, roping, etc.
- ¨ The same for people who have physically demanding jobs in construction, ranching, farming, and mechanics.
- ¨ People who don’t have any disc injuries, osteoarthritis, reversed neck and/or low back curves, or neck or back surgeries can usually go between 6—8 weeks for adjusting,
- ¨ People who do have any of those structural conditions have had their pain syndromes for awhile and should come in a little more frequently between 3—6 weeks.
The bottom line is, if you are not on a regular maintenance schedule and you start to feel stiff and sore for more than a couple of days, you should call and come in for an appointment, before things get too far out of adjustment. It is easier to correct something before it gets too acute.
¨ Individual Wellness Program—includes chiropractic, exercise, nutrition, and relaxation components—lasts for 8 weeks
¨ Small Group Wellness Programs—designed for 2-5 people — call to schedule a group—same as above; lasts 8 weeks.
¨ Small Group Mini Wellness Programs—designed for 2—5 people; just exercise and nutritional components.
¨ Individual Exercise Training—specifically tailored to individual needs -one time and ongoing options
¨ Individual Nutritional Reviews—one time and ongoing options includes reviewing and recommending supplements.
call (830) 393-6554 for program details and scheduling
Small Group Wellness Program
starting April 19th
Mondays at 6:00 pm for 8 weeks
If you want to strengthen up, learn how to be healthier, and lose weight.
Each class will include: a core/strengthening exercise class and an education topic including: how to eat better, relaxation techniques, biofeedback, vitamins, nutritional choices, and others.
Cost is $20.00 per week
Meet at Zager Chiropractic Services, 2840 Business Loop 181 N, suite 140 Floresville, TX.
Call 830 393-6554 or e-mail jonelle@zagerchiro.com to reserve your spot.
The Spring session of Zager Chiropractic’s Small Group Wellness Program will start on April 19th, Monday nights at 6:00 pm.
This class is for you if you want to strengthen up, learn how to be healthier, and lose weight or inches.
The Wellness Program will last for 8 weeks, meeting each Monday night at 6:00 pm at Zager Chiropractic in Floresville.
Zager Chiropractic’s Small Group Wellness Program includes: a relaxation component, weekly nutritional guidance and coaching, and an exercise component.
Dr. Zager will lead the class and help educate you on all the different things you can do to create new wellness habits in your own life. In addition she will lead a core/strengthening exercise class each week for the participants.
The Spring group program is limited to 4 participants, so Dr. Zager can give them individual attention.
Call 830 393-6554 early to reserve your spot. If you would like more information, please call us and we will e-mail you the program schedule and costs.
Wellness topics include: tips and techniques to relax your muscles, biofeedback, vitamins—what do you really need, what types of exercises can I do and the benefits, lots of nutritional information on food and which foods will help you control your appetite and lose weight.
Individual programs are also available.
Here are my Top 10 Wellness Tips. They can be easily implemented into your daily lifestyle. For more information on the individual tips, just look at upcoming blogs and articles that are already on our website.
1. Start walking 20 minutes three times a week
2. Drink 2 glasses of water a day
3. Make sure you get 7+ hours of sleep a night
4. Get a chiropractic adjustment to make sure your body is balanced and there are no Subluxations
5. Stop and smell the roses (slow down and relax for 10 minutes every day)
6. Use a smaller plate and bowl for your meals.
7. Strengthen up some of your Core Muscles daily
8. Improve your posture
9. Increase your portions of vegetables and fruit while you decrease your portions of carbohydrates.
10. Add 2 snacks a day (morning and afternoon). Great snacks include: yogurt (live active cultures), nuts, cranberries, small amounts of cheese and fruits, trail mix bars.
Ask about our individual wellness programs or our small group wellness programs, if you want or need help taking control of and improving your health and wellness.
Neck Pain
Many people with neck and arm pain go to chiropractors to help relieve their pain. This also includes people with numbness in their hands and arms or headaches that stem from the neck.
What is the Cause?
When the cervical or neck vertebrae are misaligned or “subluxated” they can cause several different types of pain. The first is an ache from tight and stressed muscles that are trying to pull the vertebrae back into place. The second is a sharp pain from either the joints, the discs (padding between the vertebrae), the nerve roots that get “pinched” or the ligaments that are injured. This sharp pain can go up or down the spine or out across the shoulders. Thirdly, you can get numbness or tingling down either or both arms all the way to the fingers. Depending on where there are misalignments or subluxations in the neck will determine where the pain or tingling occurs.
What is the Treatment
By gently adjusting the cervical (neck) and upper thoracic (midback) vertebrae, a chiropractor can take the pressure off of pinched nerves, restoring the normal nerve impulses, taking pressure off of the discs, decreasing the pain or numbness, and helping to balance the surrounding musculature.
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Low Back Pain
Many people have low back pain at one time or another. It could be just a short episode where you overdid some work and have an achy feeling for a couple of days and then it completely resolves itself with no more pain. It could also be where you have weeks, months, and years of low back pain that started as a simple ache, but which has progressively grown worse over the years to be a constant strong ache or sharp pain. It could even limit what you would normally do like walking, sitting for prolonged periods of time, and even keep you from good sleep at night.
What is the Cause?
There can be a number of different causes for low back pain. You may have overworked some lumbar muscles which in turn have pulled a vertebrae out of place. You also could have irritated the disc (the padding between the two vertebrae). This typically causes a deep ache and/or sharp pain when you move wrong. You may even be slightly off center (antalgic) as the body tries to take additional pressure off of the disc.
With chronic low back pain, you may not even remember how you originally hurt your low back, but the vertebrae and sacrum are usually out of alignment and there may even be a slight to moderate curve (scoliosis) in the low back. You started off with some low back pain for a couple of weeks with it getting better on and off, and then it eventually becomes sore all the time.
Treatment:
Chiropractic treatment helps to realign the vertebra, balance out the muscles, and takes pressure off the disc and the nerve roots. Dr. Zager also gives all her patients at Zager Chiropractic Services strengthening exercises and stretches that will help you prevent future back pain and will increase your flexibility and the mobility of your spine.
If you have back pain for more than 3 days without it resolving, you should seek a chiropractic evaluation and treatment at Zager Chiropractic Services (830) 393-6554. If you have chronic low back pain, you should also seek treatment at Zager Chiropractic Services. Dr. Zager can also educate you on the various things you can do to help reduce and prevent future back pain episodes.
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Newsletter 2010 February
The First Annual Healthy Living Day be held on April 10th from 10 am until 2 pm at Zager Chiropractic Services at 2840 Business Loop 181 N, Floresville, TX. This mini-seminar day will provide information on a wide variety of common conditions such as low back pain and headache, as well as self help topics like how to do core exercises, nutritional tips, exercises for kids, correct lifting techniques, and relaxation techniques. It is free of charge and refreshments will be provided.
Click here to sign up for the class or Call (830) 393-6554
The Basic Wellness Class will provide an overview of the different components of a good wellness program, and this class will teach you some of the basics to start a wellness program of your own. It will cover nutrition, exercise, chiropractic/body alignment, and stress reduction/meditation tips and ideas for you to simply incorporate into your current lifestyle.
Click here to sign up for the class or Call (830) 393-6554
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