Our bones support us and allow us to move. They protect our brain, heart and other organs from injury. Our bones also store minerals such as calcium and phosphorus.  Just a few reasons why bone health is so essential to your wellbeing.

Made mostly of collagen, bone is living, growing tissue. Collagen is a protein that provides a soft frame work and calcium phosphate is a mineral that adds strength and hardens the framework. This combination of collagen and calcium makes bone strong and flexible enough to withstand stress. More than 99% of the body’s calcium is contained in the bones and teeth. Good sources of calcium include milk, cheese and other dairy products, green leafy vegetables soya beans and nuts. Good sources of vitamin D include oily fish, eggs yolks, fortified foods such as breakfast cereals and sunshine. You also need to be careful of eating foods that can be bad for your bone health such as Cola

Poor bone health can lead to conditions such as rickets and osteoporosis and an increased risk of breaking a bone from a fall later in life. Insufficient levels of calcium and vitamin D ( essential for calcium absorption ) can lead to a reduction in bone density and an increased risk of osteoporosis. In older people, the gut absorbs less calcium.  Vitamin D levels also tend to decrease reducing the amount of calcium available for the bones.

How to Strengthen Bones in Old Age

There are many things that we can do to keep our bones healthy and strong as we age such as eating foods rich in calcium and vitamin D and exercising regularly. Exercise is important for preserving bone density and some of the best exercises include weight bearing activities such as walking, using free weights, resistance training, and hiking, climbing stairs or dancing. If you have osteoporosis, avoid activities that involve twisting your spine or bending from the waist such as sit-ups, toe touches or swinging a golf club. Always consult your health care provider before engaging in any strenuous activities.

The fear of falling becomes more common as people age and may lead older persons to avoid being active. Overcoming this fear can help maintain your health and prevent future falls.

It’s true that our bones lose strength as we get older, but even in later years there are many things we can do to prevent falls and fractures. Remaining active along with a healthy diet will prevent your bones from losing strength

Biotensegrity offers a unique way of examining the human body in the light of new understanding about functional anatomy. It is an overriding concept that describes a relationship between every part of the organism and the mechanics that integrate them into a complete functional unit.
This concept can be attributed to the work of Orthopaedic surgeon, Dr. Stephen Levin MD who says that the body is made up of many bones and structures and that, if one applies an external force, the entire shape “adapts” or changes according to the applied force, up until a breaking point is reached. The level of force applied to individual joint structures will affect the function of the joint or how it moves. Too much force may a restrict a particular movement or cause pain and too little force can make a joint unstable or prone to injury.  As the body adapts to poor movement at individual joints, pain can manifest in locations distant from the source of dysfunction

Individual Joints

The tensile structures surrounding each joint hold the joint surfaces apart, so that in a well-functioning joint there is no pressure on the bones as they move. This has significant implications for joints such as the hip and knee which are well known to wear out and need replacement. It is also important in spinal care; traditionally the discs in between vertebrae are thought of as shock absorbers, but in the Biotensegrity model, when the spine is well aligned with correct tension in the surrounding muscles and ligaments, there is no pressure on the discs. As you can see in the picture, the red and blue cords, which represent spinal ligaments, are tensioned so that the vertebral box are held apart from each other.

Biotensegrity and Pregnancy

A particularly good example of Biotensegrity at work is during pregnancy due to the change in the centre of gravity. During pregnancy, the hormone relaxin is released which results in a loosening of ligaments and joint structures throughout the body. These changes are gradual and occur over the entire nine months of pregnancy. Structure and function are inextricably linked as the skeletal frame has a direct impact on joint function. Differences in tensile and compressive forces throughout pregnancy can often lead to aches and pains as the body adapts. However, after the baby is delivered, there is an instantaneous change in forces affecting both structure and function. Relaxin stops being secreted  causing ligaments to start tightening up again. This is a good time to assess the functioning of the musculoskeletal system to avoid misalignments.

Biotensegrity recognizes that interactions between different components of the body follow basic principles of self-organisation and it recognizes the wholeness of the human body.

The piriformis muscle is a flat band-like muscle in the buttocks near the top of the hip joint.  This muscle is important in lower body movement as it stabilizes the hip joint and lifts and rotates the thigh away from the body.  Piriformis syndrome occurs when this muscle presses on your sciatic nerve that goes from the spinal cord and down the back of each leg.  This can cause pain and numbness in your lower body and leg.  Sciatica may start as an intense burning pain or an ache deep inside the buttocks and the pain gets worse during activities that cause the piriformis muscle to press against the sciatic nerve.

WHAT IRRITATES THE PIRIFORMIS MUSCLE?

Piriformis syndrome can develop from everyday activities such as sitting for long periods, climbing stairs, walking or running.  It can also develop after a traumatic event such as a car accident or fall.

HOW CAN PIRIFORMIS SYNDROME BE PREVENTED OR AVOIDED?

To prevent piriformis syndrome developing, regular exercise can help but make sure you stretch and warm up first.  Maintain good posture when sitting, driving or standing.  Do not lit by bending over but bend your knees and squat to pick up heavy objects.  Keep the back straight and hold the object close to the body.  Avoid twisting the body when lifting.  Avoid sitting or lying down for long periods of time in a position that puts too much pressure on the buttocks.

TREATMENT FOR PIRIFORMIS SYNDROME

Piriformis syndrome is often caused by imbalance in the pelvis and this is easily treated with chiropractic manipulation. Most people who have piriformis syndrome get better with treatment and lifestyle changes.  Failure to treat this condition can lead to permanent nerve damage.  Therefore be sure to follow the advice of your healthcare provider.  Self care tips include the following:

1. Use cold and warm packs on the affected area.
2. Taking a non-steroidal anti-inflammatory (NSAID)
3. Doing exercises that stretch the piriformis muscle.
4. Take regular breaks to walk around and stretch if you have to sit for a long period of time.

If your pain does not improve with self treatment, your doctor may refer you to a chiropractor or inject a steroid medicine where the piriformis muscle and sciatic nerve meet.

The immune system is made up of a network of cells, tissues and organs that work together to protect the body against infection and maintain overall health. The lymphatic system is a key part of the immune system and consists of a network of vessels spread throughout the body which are responsible for carrying a fluid called lymph. Lymph has a variety of roles, such as the transport of pathogens to the lymph nodes which act as a filter, trapping or destroying anything harmful that the body does not need. There are white blood cells inside the lymph nodes which attack and break down bacteria, viruses, damaged cells or cancer cells. The lymph fluid carries the waste products and destroyed bacteria back into the bloodstream where the liver, kidneys or spleen remove them from the blood. The body then passes them out with other waste.

Our immune systems are also responsible for repairing damage to our bodies. This covers a wide range of responses from fixing a small cut, relieving bruising, healing a broken bone or removing cancer cells. The immune system recognises that tissue has been damaged or that cells are not functioning correctly and triggers a series of processes to repair or remove the damage.

Your skin is the very first line of defence in the immune system. It forms a physical barrier preventing pathogens from getting inside the body. Natural secretions such as sweat and oil also create an environment that inhibits bacterial growth. However, if the skin is broken, then pathogens can get inside the body and trigger an immune response.

Stress can affect the way your immune system works as it can cause increased levels of cortisol, a hormone that is important for overall function of the body. Too much of it can lead to decreased immunity. Some research suggests that, along with a healthy lifestyle, optimism can make your immune system work better because it short circuits stress. Environmental factors can cause stress and this may be amplified by worry and negative thinking. If you hope for a positive outcome and put your thought into achieving that, there will be no room for catastrophising thoughts that increase your stress and suppress your immune system.

So don’t let those negative thoughts rule your life. Replace them with positive ones which will not only make you feel better, they may improve your health and longevity.

The first thing you should do, if you are experiencing recurring pain, is to get it checked out professionally. If you have nothing seriously wrong, and the problem is mechanical (i.e. bones muscles and joints) a visit to the chiropractor will probably sort it out.

However, many people find that the pain may recur in the future. Why? There can be many reasons. Here are some of them:

1.       Repetitive stress at work.
2.       Poor posture.
3.       The tissues become weakened and prone to re-injury.
4.       Stress or anxiety cause ongoing muscle tension.
5.       Loss of tissue resilience due to ageing.

A combination of these and other factors often lead to tissue damage. It may take a course of treatment and rehabilitation exercises to heal, but it can be difficult to remove all the causes of the problem. For example. You may be putting a lot of stress on your shoulder because of your job as a builder. Or you may be sitting for hours on end over the computer. You cannot just quit your job so the strain on your body is going to continue.

I teach my patients exercises and tricks to help avoid the worst excesses of posture, but with the best will in the world… this might not be enough; For some people, the painful symptoms will return and there is nothing they can do about it.

Well, actually there is; You can reframe pain.

As I have said, if the pain is severe and ongoing, you need to see a professional. Let’s assume you have done this. You have had some treatment the pain has gone away. But now you feel it starting to come back. This can be frustrating and upsetting especially if you thought you had got on top of it.

Firstly, you need to stop the negative thoughts, let go of the frustration and upset, and think about what you can do. You must do this because negative thinking will make the pain feel worse. Remember the pain is not as bad as it was originally; it is just starting to return, don’t catastrophize; it is not going to be as bad as it was before because you are going to take control.

See the pain as a reminder to take special care of yourself. It is like the oil indicator light in your car; There is no need to panic if the light comes on; It comes on long before your engine has run out of oil. You have plenty of time to top it up.

By the time you have been through a course of treatment you will have learnt the main causes of your pain. So you know what to do. Have you been working too hard, are you under a lot of stress, have you been sitting round in poor posture? It is simple, change what you have been doing and the pain will go away. The original injury will not return.

This is the reframe then: Originally pain was your enemy; it ruled your life and it was unbearable. Now the pain is your friend. It is your warning light. You can say “thankyou” to your body for giving you this warning before injury comes. Do what you need to take the strain from your body, and the pain will go away.

Back pain often originates from the intervertebral discs. Your chiropractor may diagnose degenerative disc if you have back or neck pain. I am going to discuss how degenerative disc disease (DDD) develops, how chiropractors diagnose this condition and some treatment options.

How Degenerative Disc Disease Happens

The spine consists of twenty-four spinal bones called the vertebrae. In between each vertebrae, there is an intervertebral disc, which functions as a shock absorber. It protects the spine during forceful activities including lifting, running, and jumping.

An intervertebral disc has two parts: the nucleus and the annulus. The nucleus is the sponge-like material in the centre. The ligament rings that surround the nucleus to hold it in place is called the annulus.

Degenerative disc disease has multiple causes, including ageing. Certain types of vibration, activities, wear and tear, and even smoking can accelerate disc degeneration. Several studies have shown that genetics also plays a role in degenerative changes.

Degeneration starts when the nucleus loses its ability to absorb fluid. As a result, the nucleus dries out and becomes dehydrated, making it unable to absorb shock. Small tears then form in the annulus. When this happens, the disc starts to weaken and collapse. 

Description of Pain

The patient will first feel the symptoms of a deep ache in the centre of the low back. Heavy physical activities and staying in the same position for a long period of time can aggravate the pain but resting can help relieve it. Back stiffness may also be felt. At first, the symptoms may last only for a few days, but as the disease progresses, the symptoms could last longer. 

The pain caused by degenerative disc disease may come and go as the years pass. Each time the pain occurs, it may feel worse compared to the last. If not treated, the pain may radiate to the buttocks or thighs. It may also take longer to relieve. 

Diagnosing Degenerative Disc Disease

Your chiropractor will take a medical history and physical examination.  The patient is then asked to describe their symptoms and how the pain is affecting their daily activities. It is important to let the Chiropractor know what kinds of activities and positions exacerbate or relieve the issue.

The Chiropractor will then conduct a thorough physical examination. This includes assessing the posture and range of motion . This is to determine which spinal movements cause more pain. The chiropractor may do a neurological examination which involves checking skin sensation,muscle strength and reflexes.

If the symptoms are severe and the patient is unable to be treated the chiropractor may send the patient for x-rays. The x-ray will show if one of more discs have collapsed. IBone spurs (small outgrowth of bone), it will also show in the x-ray. However, more information may be required and this is where a MRI (magnetic resonance imaging) scan can highlight any problems in the spinal nerves.

Treating Degenerative Disc Disease with Chiropractic Manipulation

Chiropractic manipulation is an excellent option for treating degenerative disc disease. The main goal of chiropractic treatment is to relieve pain and improve mobility. When you are moving better, the pain will diminish. As well as improving mobility through treatment chiropractors will often prescribe an exercise programme to strengthen the back and core muscles to help release tight muscles. We aim to improve your mobility, reduce you a pain and teach you to look after your back at our chiropractic clinics in Chester and North Wales .

1. They can restrict the flow of blood to your legs

   This means the cells in your legs to do not get enough oxygen and nutrition. In addition to this toxins and waste substances may not be transported back up to be cleaned out in your body. So your legs become like stagnant pools

2. They can cause you to lose your balance and fall over

   Your brain is dependent on sensory information coming from your legs to help you keep your balance. When you have tight fabric pressing on your legs, this information may distract your brain from the more subtle balance  information coming from your joints and skin. Wearing high heels and skinny jeans is a recipe for disaster.

3. They can block your pores and make you smell bad

   The tight pressure of the fabric can stop your pores from breathing properly. They may get blocked leading to bad odour

4. Chaffing can lead to infection

   Tight jeans rubbing on your skin can lead to problems like boils and other infections.

5. They simply don’t  make you look cool

   Skinny jeans might show off your legs, but they inhibit your movement. If you wear looser clothes you can move in more natural attractive way.

For example a violinist keeps his chin, neck and shoulder fixed in one position while his fingers and hands are in constant repetitive movement. I often see violinists with neck and shoulder problems. The root cause is usually excess tension in the neck and shoulder. Muscles that were once soft and flexible become hard and fibrous. Because all muscles pass over joints and contract in order to move joints, when they become tight they tend to compress the joints they cover. It time, these joints can become inflamed and this inflammation causes the muscles to contract further. So you can see that a vicious circle of increasing dysfunction can occur between muscle and joint. In the case of the violinist, this can eventually lead to more serious problems like frozen shoulder and arthritis. Excess tension in the shoulder and neck can also give rise to headaches. In addition to the obvious physical repercussions, ongoing pain and stiffness can lead to fatigue, bad temper and depression. This must inevitably lead to a poorer level of musicianship.

So, it is important to look after your body because it can lead to discomfort in the short term and injury in the long term, it can affect your state of mind and most of all it can affect the quality of the sound you produce.

I saw Evelyn Glennie, the deaf percussionist, on television a couple of weeks ago. She explained that the cells of a finely tuned body can pick up and interpret sound waves. Because she is deaf she cannot hear any music with her ears and yet she has become a world renowned musician.”Listening” to sound vibrations with her body has enabled her to perform as well, if not better than most musicians with normal hearing.

Ira Kirschenbaum, MD, chairman of orthopedics at Bronx-Lebanon Hospital Center in New York said “We know Stevie Ray Vaughan played music that affected the soul, but only an orthopedic surgeon can attest that this music flows through the bones.”

If you have mastered your technique and want to improve your playing then it is worthwhile learning to “tune in” to your body. (Or get the tune in to your body!) Not only is your body the thing that you move over you instrument in order to create music, it is also an organ of perception,  interpretation and expression. Music does not just come into your ears to be interpreted by your brain. Music dances through your body and if you are awake to it, it will dance back out of your body into the hearts of your audience.

It is easy to become so focused on the individual notes, pitch, timing and other technical aspects of the music that you lose sight of the spiral flow of the music. You forget that your body is really the musical instrument. You are alive. Your trumpet is just a lump of metal (or plastic nowadays!). You may have a fine trumpet with a beautiful timbre, but if your body is clogged, tight, tense, fibrosed you may as well be playing on a cardboard tube.

So what to do? Fine tuning the body is a lifetimes task. Maybe most of us can only experience rare moments of “flow” where everything seems to fit together, where we can create real beauty and a sense of connectedness, but it is still worth striving for.

Here’s the list.

1. Find a good physical therapist such as an Alexander Technique teacher or a chiropractor. Ask them to observe you playing your instrument. Let them point out where you are holding unnecessary tensions. It can take a lot of effort to change dysfunctional postural patterns that you associate with playing your instrument.  In the beginning you may find your playing getting worse because you have become subconsciously used to the “prop” of a particular posture, but in the long term, if you can find a more relaxed posture to play in, if you can use more gentle movement patterns you will start to play better.

2. The chances are your joints are already moving dysfunctionally so get them realigned by a chiropractor.

3. Have some massage to relax your muscles.

4. Learn to meditate, get used to what it feels like to a have relaxed body and mind.

5. Practice daily exercises that work with those parts of the body that are under strain when you play.

6. Do some stretches before you play.

7. Practice a mind body connecting discipline such as yoga, tai chi or pilates.

I hope you enjoyed this article. If you did, please subscribe. I will be giving more specific exercise for musicians in the future.

There are several ways how cola could be damaging your bones.

1. People who drink too much cola tend to forget the benefits of drinking more nutritious drinks such as milk or freshly squeezed fruits. Because of this, they do not get enough calcium and vitamin D in their diets, which are necessary for a better bone health.
2. The caffeine content of cola. Since caffeine is a diuretic, it increases the times that we need to pee (too much information, but it is important), and since urine contains calcium, the more we take caffeine, the more we pee, and the more calcium we lose.
3. The phosphoric acid content of colas. inking too much cola can cause a phosphoric acid imbalance. What does it have to do with your bones? Phosphoric acid imbalance can cause your body to take calcium from your bones which can weaken them.

Osteoporosis is a type of bone disease that makes bones thinner, more brittle, thus, more at risk of fracture. We don’t want that, do we?

Brittle bones, bone loss, osteoporosis… They’re all considered nightmares. Nobody wants these problems. So one might ask, “But would diet cola put me at the same risk?”

The answer is yes. Diet or not, or whether your cola has less sugar or zero sugar, it still contains caffeine and phosphoric acid. You may be able to keep the size of your waistline by drinking “diet” cola but it will still put your bone health at risk.

The more important question here is this: How can one cut their cravings for this awesome, yet unhealthy drink?

Here are some suggestions:

1. Start gradually. If you have been drinking cola since you discovered it and have been drinking it more than once a day, going cold turkey on it could be somewhat torturous. You could go from drinking a can or a glass a day and gradually cut down to three times a week, to twice a week until you can eventually go without it.
2. People have different reasons in for drinking colas, well, aside from the fact that they love them. Some need them for the caffeine to stay awake. Some need it because these drinks are undeniably refreshing. If these are your reasons, try replacing them with other drinks. If you need caffeine, try drinking tea. If you need to feel refreshed during a hot weather or after a long run, try drinking cold water (which is, by the way, the best thing you can do for your body) or fresh fruit juices.
3. Think about the consequences. Having healthy bones is very important. Imagine yourself running after your dog and suddenly, you fall. Are your bones strong enough? If they’re not, you could fracture a bone, say, your ankle. So, not only did you injure yourself, you have also lost your dog. Oops?

To keep your bones healthy, keep your cola consumption at the minimum and make sure you are getting enough, if not plenty, of calcium from sources such as milk, yogurt, cheese, soy milk, soy beans, kale, broccoli, almonds… The list could go on.

Keeping your bones strong and healthy is important. So the next time you crave a drink, think about what your health and what you’re putting at risk. You will be doing yourself a lot of favour by cutting down on a cause of osteoporosis: Cola.

References:

Cola bad for the bones?
Cola may weaken bones
How to Beat Your Craving for Soda
Diet Soda Connection to Bone Density Loss
List of Foods with Calcium and Vitamin D