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Stretch it out! Relieve Low Back Pain, Hip Pain, and Sciatica Symptoms

PIRIFORMIS STRETCH

Here are some of Dr. B’s favorite muscles to target to relieve Low Back Pain, Hip Pain and Sciatica Symptoms:

Hamstring Stretch

From a wider-leg standing position, hinge forward at your hips without rounding your spine. Breath deep, engage your core muscles while bending forward as if to touch your toes. You should feel a great stretch along the back of your thighs without putting too much strain on your lower back. Alternatively, lay on your back with your butt up against a wall. Slowly walk your feet up the wall and make the knee as straight as you can. It is important to stretch gradually and not push so hard you strain the muscle.

Gluteal Stretch

Your gluteal muscles might be super tight from standing all day long or perhaps they have stopped working from sitting all day long. Either way, they need a good stretch. Stretch and relax these muscles by lying on your back with both knees bent and your lower back flattened to the floor. Draw one knee to your chest, while you keep the other foot on the floor. Hold for 20 seconds and repeat with your other leg.

Piriformis Stretch

The piriformis muscle is located deeper behind the gluteal muscles. When it spasms it can cause pain your buttocks and irritate the sciatic nerve, triggering radiating pain down your leg. Lie on your back with both feet flat to the floor and knees bent. Place your right ankle on your left knee. Grab your left thigh and pull the left leg toward your chest while pushing your right knee slightly away from you. Release and repeat on the other side.

Hip Flexor Stretch

Your hip flexors are a group of muscles that connect your pelvis, thigh and deep abdomen at your lumbar spine. These are some of the most powerful muscles in your body, responsible for flexing your hip and raising your leg in front of you when you climb stairs. Sitting for long periods of time cause these hip flexor muscles to tighten and affect your lower back.

Kneel with one leg so that your left knee is touching the ground with your left foot behind you. Keep the right leg/knee in front of you with the right foot flat on the floor and a 90 degree bend in the right knee. (Classic wedding proposal kneeling or “genuflecting”) Now reach your left arm up above your head while slightly extending your full spine backwards. You should feel the stretch deep in your left lower abdomen and left upper thigh. Breath deep and repeat with the opposite side.

Quadriceps Stretch

If you have tight quads, they will affect the tilt of your pelvis and therefore your lower back. Stand on just your left leg and bend your right knee until your heel touches your right buttocks. Keep your knees together and stand tall to feel a great quad stretch along the front and top of your thigh and lap area. Repeat with the opposite side.

Diaphragmatic Breathing

Diaphragmatic breathing techniques are a good way to stabilize your back and naturally add traction to your spine. Sit at the edge of your chair and find length in your spine, sitting tall. Count to four slowly as you inhale, pause for four seconds, and exhale for a count of four. When you inhale, allow your lower belly to hang forward and try to expand your lower abdomen in all four directions around you. Imaging air filling your lungs as if it were water filling a pitcher from the bottom to the top. When you exhale, imagine pushing the energy from your lungs into the lower abdomen about four fingers below the navel and about 2 inches deep into your core.

Schedule your next Chiropractic Adjustment online now using this link!
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Voodoo Floss Extremity Compression

voodoo floss

The gold standard of care for sports injury has always been R.I.C.E. which calls for rest, ice, compress, elevate. Many people are still resting and icing after they hurt themselves. But compression has since been forgotten. Even when compression was in, it wasn’t very aggressive – more like a little hug. Voodoo floss is extreme compression for a short time.

Silly name, simple concept. Explained easily, you wrap the injury really tightly with a thick rubber band and then move the body part around a lot for a couple minutes and then you take it off and feel better. Stupid simple. Much like some of the best things in life! There are many aspects of anatomy and physiology at work in this short process that can account for the benefits.

Voodoo Floss helps break up intramuscular adhesions to allow for greater mobility and blood supply to an area. By squeezing the muscle in a tight wrap, then forcing it through a full range of motion, friction between muscle fibers sheers and creates motion where motion was not present. Great for areas that foam rolling and lacrosse ball techniques can’t address with the same quick, do-it-yourself healing concept.

When you release the band after a treatment, a rush of fresh blood washes through the muscle; this not only brings nutrients for growth and healing but also clearing away the idle and stagnant body fluids that might become isolated from a current or past injury. This works wonders to aid the healing of sprained, strained, inflamed and aggravated tissue. For swollen areas, this can decrease the edema and promote lymphatic drainage.

There is also tremendous benefit to practicing a full and pain free active range of motion in a painful area. The Central Nervous System naturally adapts quickly to pain and injury causing guarding, splinting and reciprocating in order to protect the area and decrease discomfort. This is great at first, but problematic if this response is drawn out into a length of time or even becomes permanent. One of the first things you may notice when tying off the floss and moving the area is the sweet relief of being able to move without hurting! This will reprogram your neurons to forget about the CNS response of guarding and begin to remember what it is like to move freely throughout your fully active range of motion.

There is also a beneficial local endocrine hormone response to temporary occlusion, resulting in increased Human Growth Hormone (HGH) and Nitrous Oxide (NO), two messengers that lead to improved healing and recovery times.

This wonderful treatment should be performed often to get ahead of the problem at hand. (2-5 times daily) Otherwise, if you are feeling fine, it should be performed intermittently to prevent and avoid injury much like the prescribed use of your foam roller for self care. (2-3 times weekly)

Unfortunately, as great as this tool can be, there are some areas of the body that floss does NOT help. Please avoid dangerous anatomical areas of the head, neck and trunk!

Do Not Voodoo Floss: head, face, neck, chest, torso, abdomen, back, or directly over the knee cap.

 Use Voodoo Floss: shoulders, arms, elbows, forearms, wrists, hands, fingers, thighs/hamstrings, around the knee but not the knee-cap, calf, ankle and foot.

The Voodoo Floss Band is an essential performance tool and should be a staple in the gym bag of every athlete looking to improve range & restore joint mechanics. Try out a Voodoo Floss Treatment for an additional $10 at your next Chiropractic Adjustment and/or buy your own gear at Baltuska Chiropractic or purchase now online here.

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Cupping Therapy Sucks!

cuppingI finally got to try out cupping therapy! While the practice dates back to 300 A.D. in Egypt, it was recently made famous by Olympic Gold Medalist Swimmer, Michael Phelps, when he showed up on the starting block sporting baseball sized hickeys along his neck, shoulders, and back. Today it is most commonly practiced by Traditional Chinese Medicine Acupuncturists.

Suction cups of varying sizes are attached to the body, and the suction draws blood to the surface of the skin. Hence, the bruise-like marks. The treatment is said to pull the muscles away from the bone, improve blood and lymphatic circulation, thereby speeding up healing, reducing pain and easing muscle soreness. According to Dr. Houman Danesh, a pain management specialist at Mount Sinai Hospital in New York, cupping helps “jumpstart the body’s natural healing process.”

Practitioners will typically use plastic or glass cups. Oil is first applied to the skin to prevent excessive friction and pain as the flesh is sucked into the cup. The vacuum can be created in 2 different ways. 1. Simply pulling on a syringe-like pump to expel the air inside the cup. (This is the type that I experienced) 2. By lighting a cotton ball soaked in rubbing alcohol and holding it inside the cup. When the fire burns out after consuming the oxygen inside the cup, the resulting vacuum creates suction. Skilled practitioners can use techniques to get the pressure just right for each patient and their condition. The cups can be left in place or slowly moved around, the latter of which is referred to as cupping massage; the effect being similar to that of a deep tissue massage. (This is the type that I experienced) Cups are typically left on for three to five minutes. The resulting raised and discolored welts left on the skin will typically vanish in a couple of days, just as with a typical bruise.

After a quick 5 minute back massage to rub in the oils, about 6 cups were then placed along both sides of my spine and across the back of my shoulders and neck. This felt just as you would imagine with some pulling pressure from the suction. When the practitioner began to drag the cups along my muscles, the pain became very intense. It seemed to be much more uncomfortable than an aggressive deep tissue massage. But I just focused on deep breathing and did my best to relax and trust the practitioner’s wisdom. After what seemed to be eternity, (more like 10-20 minutes), and almost having to “tap-out” and cry uncle, She removed the cups and laughed. I was relieved to have survived the treatment and excited to see how I felt over the next few days. The immediate raised bruising along my skin was really gross looking. The soreness along my back, neck and shoulders over the next few days felt like a bruise that was healing or the typical delayed onset muscle soreness (DOMS) from a killer workout. I have to admit, I did feel better in a few different ways. Like a weight had been lifted from my back and shoulders. Better range of motion and less tension just like I feel with Chiropractic Adjustments. I would recommend this specific practitioner to my patients who are more open to the “no pain, no gain” phenomenon and like to really feel the work physically. I would not recommend this to my patients who are very sensitive to aggressive pressures and overkill who prefer a more gentle touch. I know that there are many cupping practitioners available who can really cater to each patient’s request.

My wife recommended that I don’t share the photos of my back post treatment. She saved you from the grotesque imagery. The discoloration and raised marks fully recovered after 4 days. Emotionally I’m still suffering from the treatment. (Just kidding) As a Chiropractor, I always have fun trying out alternative healing practices. This way I can inform my patients when they ask about these other options as well as refer them to someone that I know and trust.

I tried out cupping therapy in Olathe at:

Therapeutic Massage

Address: 10420 S Ridgeview Rd, Olathe, KS 66061 

Proceed at your own risk!

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New Scheduling App for Your Smart Phone!

Scheduling your own Adjustment is even easier than before with the Baltuska Chiropractic Online Scheduling Application for your smart phone!

Follow these 4 easy steps below: (It takes less than 30 seconds)

1. Open your smart phone internet browser and go to my website: www.baltuska.com
2. Touch the button along the bottom panel of your phone that looks like a square with an up arrow (See example images below)


 

 

 

 

 

 

 

 

 

 

 

 


 3. Slide the lower panel of buttons until you see the square with a + sign that says “Add to Home Screen” and press it
4. Touch the Add button in the upper right corner of the screen



Now you have successfully added the Baltuska Chiropractic Online Scheduling App Icon to your smart phone. Just touch the app and then choose schedule to see a list of available appointment times. Once you choose a time, just type your name and then your booked!


 

 

 

 

 

 

 

 

 

 

 

 


If you don’t find a day or time that works for you, just call 913-283-9803 for more availability. I look forward to working with you! -Dr. B

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Float Tank Sensory Deprivation Chamber

Float Tank

I enjoyed floating in a sensory deprivation chamber much more than I thought I would. The 60 minute float session in 10 inches of body temperature saltwater flew by, and when the lights began to signal that my time was up, I wished that I could stay a bit longer. With the extreme silence, I could hear the rhythmic slow beating of my own heart. With the extreme darkness, I could not even see my hand when held directly in front of my face. As for the sense of touch, if I remained still, it would be almost completely gone. It is recommended to float completely naked so that swimwear clothing won’t distract. My hosts provided simple foam flotation devices to place behind my knees and head, but I quickly threw those to the side to help find the complete sensory deprivation experience. Wax earplugs helped to keep the water out of my head and provided pure silence. And for 60 minutes, NOTHING!

We find ourselves over stimulated this day in age. With our phones, tablets, TVs, watches, and computers, “digital dementia” and “tech neck” are rising in epic proportions. Thus births the need for a chance to unplug and disengage. Floating provides the extreme opposite experience of our hectic daily lives. Sensory deprivation was originally explored by a Neuropsychologist  in the 1950’s and has gradually gained popularity since then. Now the current research has deemed it “Reduced Environmental Stimulation Therapy” or REST, and we need our REST now more than ever before! NBA MVP Stephen Curry reportedly enjoys a float session every 2 weeks. Perhaps this is his secret to becoming the best basketball shooter of all time.

Here is the list of reported benefits of sensory deprivation floating:

  • Pain and stress management

  • Sports performance and recovery

  • Mental development and spiritual growth

  • Reduces anxiety, pain and fatigue

  • Speeds muscle and injury recovery

  • Detoxifies and rejuvenates

  • Increases creativity and problem solving abilities

  • Helps find clarity, peace, balance, harmony and transcendence

  • Helps mind, body and soul all at once. With no effort

Here is a link to watch the 1-hour documentary “Float Nation” on YouTube: https://youtu.be/nHnbKjQGhHw

Here is a couple different locations that you can try it for yourself:

Ad Astra Wellness

1410 Kasold Dr.

Lawrence, KS

http://www.adastrawellness.com/

 

Arbor Vitae Wellness Center

7235 Central St.

Waldo, MO

http://www.floatingkc.com/

 

More information about floating from their website:

  • The vast majority of the human mental and physical workload is devoted to dealing with the effects of stimulation to ones response system, namely environmental stimulation (gravity, light, sound, temperature, etc). We intake over 4.5million bits of information per second and process just under 2000! This overload has contributed to an increasing trend of neurological and physical imbalance and disease.

  • The elimination of stimuli combined with the lesser gravity environment is proven to dramatically counteract these ill effects.

  • The “Zero Gravity” environment forces the body into a vascular-dilatory and parasympathetic response phase. This drops muscle tension, heart rate and blood pressure, cortisol production and respiratory rate.

  • The body’s chemistry changes into a natural mechanism for healing and regeneration.

  • This is a state of being that can otherwise only be achieved through very deep focused meditation.

  • Harmful stress hormones like epinephrine and cortisol have been clinically proven to be lowered, while endorphin production such as dopamine, serotonin, tryptophans and tryptamines tend to rise significantly.

  • Brainwave activity lowers into the Theta state or the “Dream State” similar to what is experienced right before sleep.

  • The Theta state can be maintained for longer periods, allowing for further creativity and profound states of consciousness.

  • This minimal environment also allows one to process past traumas in a healthy way. By simply relaxing, trauma survivors can achieve life changing mental relief.

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New Year – New You: Opportunity Awaits

new year new you

I love the refreshing feeling of starting new by dropping everything and starting over. These feelings are common around the new year. If you have the craving for something new and wish to create a healthier life, we have plenty of opportunities for you to engage in:

Chiropractic: First Adjustment $50 and every return Adjustment $30

Acupuncture: First Session $50 and every return Session $30

Massage: 1 hour for $75

Yoga: $10 per class Every Tuesday at 7:00 pm at Baltuska Chiropractic

Meditation: Free Every Thursday at 7:00 pm at Baltuska Chiropractic

Group Workouts: Free Every Saturday at 8:00 am at Priority Fitness

Food Allergy Testing: $50 Blood sample collection and $220 analysis (may be covered by insurance)

Bulk Meal Prep: $90 Scheduled upon request at your house or at Baltuska Chiropractic

Essential Oils: Shop Online Now or pickup at Baltuska Chiropractic

Berry Sleepy Supplement: Shop Online Now or pickup at Baltuska Chiropractic

Happy New Year from Baltuska Chiropractic!

Call 913-283-9803 or schedule online using this link

 

 

 

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Dr. B’s Tees

New T-Shirts Available for Online Purchase

variety of color options to choose from – (only white shown below)

adjustment-first-Tshirt“Adjustment First” T-Shirt $22.99

 

Kefir Saved My Life T-Shirt“Kefir Saved My Life” Red Cross T-Shirt $22.99

 

meditate-dont-medicate-t-shirt“Meditate Don’t Medicate” T-Shirt $22.99

 

rawmilktshirt“Raw Milk” Jug T-Shirt $22.99

 

gottagetthedtshirt“Gotta get the D!” Sun T-Shirt $22.99

 

paleo-tshirt“Paleo” Fork & Knife T-Shirt $22.99

 

breast-fed-tshirt“Breast Fed” Bottle T-Shirt $22.99

 

baltuska-chiropractic-tshirt“Baltuska Chiropractic” Leaf T-Shirt $22.99

More Designs Coming Soon!

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Now Offering Food Allergy and Hypersensitivity Lab Testing

food-sensitivity-test

Now Offering Food Allergy and Hypersensitivity Lab Testing

I have witnessed the profound impact that diet has for myself, my family, and my patients. It is important to share this knowledge with everyone so they may find answers to many different health concerns. I am pleased to have found a wonderfully efficient and affordable lab that allows me to offer this service to my patients. Furthermore, I don’t have to ask you for a full vile of blood and instead can perform a simple finger prick to collect a few dabs to mail in to the lab.

IgG (immunoglobulin G) testing is a useful guide for structuring elimination diets in many chronic conditions. Individuals with neurological, gastrointestinal, and movement disorders often suffer from IgG food allergies. These people may continue to eat offending foods unaware of their potential effects. As immunological reactions, the alternative “IgE” food allergy causes the release of histamine, producing an immediate hypersensitivity reaction, in which symptoms appear within minutes or hours. In contrast, food sensitivity is a non-IgE allergy characterized by the measurement of “IgG” antibodies specific to antigenic food proteins. This IgG food allergy is a delayed hypersensitivity reaction in which symptoms appear anywhere from hours to days after eating the offending food. The 93 foods tested in the IgG Food Allergy Test can identify problem food so it can be eliminated from the patient’s diet. Elimination of IgG positive foods can improve symptoms of irritable bowel syndrome, autism, ADHD, cystic fibrosis, rheumatoid arthritis, epilepsy, migraines and other headaches, chronic fatigue, skin conditions, behavioral and mental health conditions, insomnia and trouble sleeping, and much more.

In addition to foods, this same test also searches for Candida, a yeast overgrowth. Candida problems are caused when the benign yeast form of Candida albicans mutates to its fungal form. Candida can take over sections of the intestinal wall causing numerous symptoms. As it grows out of balance it produces toxins that create holes in the intestinal lining, leading to leaky gut syndrome. After entering the blood, Candida albicans causes an inflammatory immune system response. A wide range of disorders have been linked to Candida including autism, multiple sclerosis, depression, and chronic fatigue. Use of antibiotics, oral contraceptives, chemotherapy, and anti-inflammatory steroids greatly increase susceptibility to Candida.

The cost of the blood spot collection at Baltuska Chiropractic is $50.

The cost of the lab processing is $325. 

Call 913-283-9803 or schedule your Chiropractic Adjustment online using this link

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Headphones and Peppermints for a Killer Workout

peppermint headphones

Listen to Music to Achieve a Better Workout

Next time you are gearing up for your workout, don’t forget your headphones. Listening to music while working out is a simple and very effective way to enhance your performance and get more out of your exercise routine.
Research continues to demonstrate that exercisers rate their session with music as much more positive than their session without. Listening to music during your workout boosts your need to tackle the next level of fitness, adopt a more varied regimen of routines and stay focused longer. This can push you past a wall or plateau that you may have hit. Upbeat tracks encourages more speed, allowing many athletes to achieve their personal best record performances while listening to their favorite tunes.
When you are exercising, music can reduce your idea of how hard you have to work. Hearing music you associate with peak performance will fire areas of the brain that deal with your long-term memory. It can inspire you and help you shift up a gear.

While I do see an excellent opportunity to get more efficiency out of the time invested in exercise with music, I can understand that many people might choose to enjoy their workouts in silence and unplugged. This can be a stress-fighting, peaceful, and meditative opportunity in the day that is all too often filled with screen time and being constantly tuned-in to some form of distracting media.

Peppermint is Another Simple Performance Enhancer

The research regarding peppermint reveals that all performance parameters improve, churning out 50 percent more work, 20 percent more power, and a 25 percent greater time to exhaustion. Improvements were found across the board in all those physiological parameters, indicating increased respiratory efficiency. They may attribute these remarkable results to the peppermint opening up their airways, increasing ventilation and oxygen delivery.
Every measurable performance parameter improved, including more than 52 percent more vertical distance and 40 percent more horizontal distance covered. Increased respiratory efficiency proved to be the pivotal factor. The actual physical performance can be enhanced as well. Participants did more push-ups, ran faster and showed a trend toward stronger grip strength in the peppermint odor condition than in the non-odorized control condition.
You can achieve the performance enhancing benefits of peppermint in a few different ways. Diffuse the scent in the room as aromatherapy, apply peppermint oil topically on your upper lip, suck on a peppermint (be careful not to choke), or drink peppermint infused water during your workouts. Purchase some Peppermint Essential Oil from our online store using this link:

Buy doTerra Peppermint Essential Oil

Grab your headphones and peppermints and join us for a free group workout every Saturday morning at 8 am at Priority Fitness 10420 Mastin St. Overland Park, KS.

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Ergonomic Sleeping Pillow

Stop Waking Up with Neck Pain and Headaches

We spend a third of our lives sleeping. Let’s make sure that our bodies find a comfortable resting position during this time. Most of our day-to-day tasks encourage our heads to drift forward over our shoulders causing tremendous strain on the muscles, tendons, joints, nerves and bones. Reading, driving, sitting, using cell phones and computers all stress our bodies into improper alignment. There are many serious repercussions in our health. Even a 30% decreased lung capacity has been found with anterior head carriage!

This ergonomic sleeping pillow’s design allows your head to rest lower, providing proper positioning of the neck during sleep. Many of my patients find great relief when switching to this more comfortable design. Buy it online now using this link!