Welcome to the Active Health newsletter!

We're glad you're interested in learning more about maintaining your spine and joint health and perhaps a little bit more about the Painbusters of Active Health!

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What did you do at work today?  Answer emails?  Return phone calls? Maybe you make the production goals or drove a truck.  The one thing that probably didn't happen was a stretching break.  More and more workplaces are implementing stretching routines into the daily activities of their employees.  Why is this important?  Because, doing your job duties for long periods of time can cause muscle tension, stiffness and strain in the neck, arms, wrist, hands, back and legs. 

While the verdict is still out on how many injuries have been prevented because of the stretching, it is being well documented that employees are feeling better and more productive.  The most important thing to consider is that the stretches have to be job specific.  The optimal situation is to have a qualified person come and evaluate the workplace then design programs for the different stations.  This means that your desk workers cannot do the same stretches as those out in the plant or those out making deliveries.

There are a few guidelines that should be followed when considering a stretching routine:

• Exercises have to be tailored to workstation
• Stretches should be done 2-3 times a day
• Stretches have to be performed correctly
• Hold each for 10-30 seconds
• Repeat 3-4 per muscle group
• Make sure to do bilaterally
• Intensity should be to a position of mild discomfort
• Trained staff should lead the stretches
•  Stretch at appropriate times throughout the day

It's a choice that all employers and employees have to make but in case you are still in debate here are few reasons to consider adding stretching to your daily routine.

1. Increased physical efficiency and performance of everyday tasks
2. Increased neuro-muscular coordination
3. Reduced muscular fatigue
4. Improved muscular balance and postural awareness
5. Increased blood supply to muscles, tendons, and joints
6. Reduced stress
7. Enhanced enjoyment of everyday life

School is just around the corner and your child is asking for the newest in character backpacks.  But is there more you should know about which bag is best for your child?

With thier various compartments, backpacks help students stay organized.  And backpacks are better than shoulder bags or purses because they help to distribute the weight using the strongest muscles in the body – the back and abdominals – to support the weight.  Some backpacks come with a waist belt to help even more in distributing the weight. 

Your child should carry no more than 10% of their total body weight, which means if your child weighs 80 pounds then the bag (when full) should weigh no more than 8 pounds.  It's been found that most students are carrying 20-40 pounds on a regular basis when they head home in the afternoon.  Carrying these heavier bags causes your child's back to be pulled backwards which means they may try to lean forward to compensate for the additional weight.  The result is unnecessary stress on the spine of a growing child.

One other reason backpacks tend to cause health issues is because children think it makes more of a fashion statement to wear the bag over one shoulder.  It's got more "attitude".  Even if the child is carrying the correct amount of weight, this is putting all of the weight on one shoulder, which is not good for posture or the spine.   

One thing to consider when purchasing the next backpack is its weight.  The canvas bags are a lot lighter than the leather ones and every bit helps.  Make sure the bag has two wide and padded shoulder straps so they don't dig into the shoulders.  And extra padding in the back helps keep pencils and rulers from poking through, too.

Degenerative Disc disease – is it really a disease?  No it is not.  Actually,this is a term used to describe the normal changes to your spinal discs as you age.  The spinal discs are soft, compressible discs that separate the interlocking bones or vertebrae.  The discs act as shock absorbers which allow you to bend and twist.  Although this change can happen anywhere in the spine it is more common in the lower back. 

Degenerative disc disease is so common that it is considered as certain as death and taxes.  It happens to all of us!  The rate of change occurs differently for each of us and some may not even know they have it.  Many people who think they have "normal" backs have MRIs and discover that they have degenerative changes, bulges, and possibly narrowed spinal canals.  This proves the fact that degenerative disc diseases don't always include painful symptoms.

There are many reasons why one would suffer from degenerative disc disease; however, some people may be more prone than others.  Changes in the fluid in the disc are typically seen more in those who smoke or do  physically demanding work such as heavy lifting.  Also people who are overweight have greater likelihood of developing degenerative disc disease because of the additional weight they carry daily.  Even a sudden injury to your back can lead to degenerative disc disease.

Symptoms of degenerative disc disease include:

• Back pain
• Radiating pain to legs and feet
• Numbness and tingling
• Weakness (severe cases)

So how does the doctor know if you have degenerative disc disease?  It starts with a complete medical history and physical exam which includes checking your flexibility, your strength and reflexes.  The doctor will look for signs of nerve problems such as the tingling and numbness.  The physician should also take x-rays which show if there's a narrowing between the vertebrae,indicating degenerative disc disease and the possible formation of bone spurs.

Treatment usually begins with non steroidal anti-inflamatories to help with pain and swelling. Physical therapy such as modalities – interferential current, ultrasound, massage, and stretching – can help to eliminate the pain.

I can honestly say that I do not know what I would have done without Active Health. As an athlete, injuries are part of my life, but that doesn't mean I can let them slow me down. Active Health made sure that they didn't by always doing their best to help me get back out on the court. I'm so thankful for everything they've done. Anyone with a fast pace life, athlete or not, can benefit from all that Active Health offers!

Elizabeth Fleming
Marshall University
              

So what has the staff of Active Health been up to lately?

Many of the staff played in the Kicks for Kids Kickball tournament to benefit child abuse.  While we didn't win, fun was had by all.

The season has started for the Elkhart Shamrock semi-professional football team.  Aaron,Dave, and Patty Schaible along with Dr. Case and Dr. McConnell, have been on hand at the games, tending to any injuries and encouraging them to take measures to prevent injuries.

In July Dr. McConnell gave several talks to the South Bend Fire Fighters at their in-service, discussing the anatomy of the low back and core strengthening.  We always like to help those who help others!

We want to wish our Patti well.  Foot issues have kept her from work lately, but we're hoping she'll be back to her normal cheerful and active self soon!

August 6-11:  "Are You Smarter Than A 5^th Grader" event week.  We're going to have a little fun with some questions that any 5th Grader could answer -- but can you??  Answer correctly and you'll be entered into a daily drawing.  And, anyone who donates school supplies can receive up to $25 off of their out-of-pocket that week.  All items collected will be donated to Edison Middle School in South Bend in honor of Delores Hirth who has been a friend of Active Health for over 10 years.  Delores has been a teacher for over 15 years and most recently taught at Edison Middle School.  She tragically lost her life in a car accident in July.

September 3 we will be closed for Labor Day.  Enjoy your holiday!

September 10-15: College Spirit Week.  Support your favorite college football team and receive up to $25 off of your out of pocket.  We will also be giving out a special gift that week. 

October 8-13: Halloween Pet Week.  Bring in a picture of your pet dressed for Halloween and receive up to $25 off of your out-of-pocket.