Truspine is San Francisco’s leading comprehensive chiropractic and acupuncture clinic. We have combined a relaxing stylish atmosphere with clinical expertise and excellence in manual therapy so that you can enjoy the experience of getting your mind and body balanced.
According to the American Chiropractic Association, up to 80% of the population will experience low back pain at least once in their lifetimes. Therefore, finding specialized back exercises can diminish the suffered symptomatology. The following exercises are most recommended for people with debilitating back pain. However, for people with moderate or severe back pain, we recommend a San Francisco Chiropractor‘s assessment first. 1. Upper Back StretchStretching your back is always important. Sit on the floor and extend your legs. Loop a resistance band around your feet. Grab both sides of the band with your hands, making an X with both sides of the resistance band. Curl your back and pull the band towards the back of the room. Hold for 15-30 seconds, creating tension and contracting your core. 2. The McGill Curl UpSimilar to an abdominal crunch, this move preserves normal lordosis of the lumbar spine while performing it. On a firm surface, lie on your back. With one leg completely straight and attached to the floor, bend the other one, placing the foot down. Your arms and hands must be positioned under your low back, preserving the lumbar lordosis. Head, shoulders, and upper back must be elevated uniformly, holding the position for 10 seconds for then slowly returning down. Repeat with the other leg. 3. The Side BridgeAn excellent exercise to increase lateral stability and strength. On a firm surface, lie on your side, placing your forearm on the floor, whit the elbow under the shoulder. The other arm should remain attached to the opposite side to stabilize the torso. With your legs, one over the other, bend your knees at a 90° angle or keep them straight. By pushing down with the forearm and knees, raise your body off the floor until forming a straight line with your body. Hold this position for 10 seconds and return down. Repeat on the other side. 4. The Bird Dog (4-Point Kneeling)Performed in a quadruped position, this is an excellent move to achieve midsection strength. Assuming a hands-and-knees position on the floor, your neck should remain straight while looking at a middle point between your hands. At the same time, lift the right arm in front of you and the left leg behind you. Both have to remain straight and parallel to the floor. By keeping the whole body in a straight line, hold this position for 10 seconds. Slowly return down. Repeat with the other arm and leg. 5. Cat-Cow PoseIdeal for those who want to perform back pain exercises, this relaxes the body and provides flexibility to the spine. In a hands-and-knees position on the floor, take a neutral spine position. While exhaling, round your spine up to the ceiling and engage your abs. Then, while inhaling, relax your abdomen and arch your back, while lifting your head and tailbone to the ceiling. Repeat these positions for at least 10 rounds. These at-home back exercises have helped our patients greatly. If you are still having trouble finding back pain pain relief, you may be a good candidate for our treatments. To schedule an appointment with our San Francisco Chiropractor, please call 415–421–1115 or book an appointment online. The post Top 5 Back Exercises appeared first on San Francisco Chiropractic & Acupuncture | Truspine. via Tumblr Top 5 Back Exercises
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For many individuals suffering from musculoskeletal issues, such as spinal, knee, hip, or shoulder problems, currently accepted treatments are based on anti-inflammatory medication, steroid injections, opiate pain drugs, and surgery. However, for many cases, these options come with multiple associated risks and side effects. Fortunately, the use of custom chiropractic care as a treatment method can improve these and many more medical conditions by providing a personalized therapeutic plan for each patient. This therapy is based on several joint manipulations performed by a chiropractor, which are performed to restore joint functionality and give the body the capacity to heal itself back. Custom chiropractic care can help solve those factors related to the main condition, such as pain, inflammation, reduced range of motion, decreased strength, among others. Experts on the matter have demonstrated that it is also recommended for pre-surgery preparation because incorporating strengthening programs is able to prepare the body for the upcoming surgical procedure. In addition, as the inflammation process decreases, both the surgery and the recovery’s success rates increase. Another factor to take into consideration is the mind because mentally preparing a person for surgery is fundamental for obtaining a positive outcome, which can be achieved through chiropractic. As per the rehabilitation process, typically indicated for patients submitted to orthopedic surgery or that have suffered some accident, custom chiropractic care goals are directed to minimize the adverse effects that can appear in this period and restore normal movement, flexibility, and functionality. Basically, the main objective of this therapy is to return the patient to his pre-injury activity level. To do so, the chiropractor creates a therapeutic plan based on all the factors that make individuals different from each other, including:
Our success rates are very high. If you are looking for custom chiropractic care and you are in the Telegraph Hill – North Beach area, we would like to meet you. To schedule an appointment with our San Francisco chiropractor, please call 415–415–1115 or book an appointment online. The post Custom Chiropractic Care appeared first on San Francisco Chiropractic & Acupuncture | Truspine. via Tumblr Custom Chiropractic Care Relying on guidance from governmental agencies, national and state chiropractic associations and local health departments to direct its action, including the International Chiropractors Association, Federation of Chiropractic Licensing Boards, Truspine views chiropractic care as an essential healthcare service that can be used by patients with a wide array of health conditions in times of urgent need. The Federation of Chiropractic Licensing Boards (FCLB) affirms doctors of chiropractic are essential healthcare providers ready to serve their communities with both daily care and in times of urgent needs. Consistent with this we will remain open with modified hours during this period to offer our services to a community greatly in need. We also ask that if you have an appointment and have flu-like symptoms to refrain from coming in. We want to remind you we are taking every measure to keep our offices extremely clean and safe.
We are here to help and serve you in every way possible. In these unprecedented times, we encourage you to remember, you are powerful and your body is strong. The post The Only Chiropractor Open In San Francisco appeared first on Truspine | San Francisco Chiropractic & Acupuncture. via Tumblr The Only Chiropractor Open In San Francisco We’ve heard good questions about wearing masks in public and want to share some information so you and your family can stay safe. Masks are an additional precaution, not a replacement for social distancing and hand washing. The safest way to avoid infection and slow the spread of the COVID-19 virus is social distancing or simply to stay home as much as possible. If you must be in public, maintain a 6-foot distance from other people. It’s still important to wash your hands with soap and water. Wear a mask to protect others.Masks are most helpful in keeping sick people from infecting others. Because there’s some risk that people who are infected with the virus don’t know they have it, the Centers for Disease Control and Prevention (CDC) recommends everyone uses a cloth face mask if they need to go out in public. Masks may also help prevent people from touching their faces, which should be avoided with unwashed hands. Learn more about using masks effectively. You can make your own.You can make your own mask at home that is suitable for wearing outside. It should have multiple layers of fabric and allow you to breathe easily. Don’t use cloth masks with children younger than 2 or anyone who has trouble breathing or is unable to remove the mask without assistance. The Front Line Workers thank you in advance for leaving medical-grade masks for the health care workers who need them to provide patient care safely. Thank you for all you do to protect yourself and others. If you or someone you know has symptoms that resemble the Coronavirus and would like to learn more please call 415–415–1115. The post Should You Wear A Mask? appeared first on Truspine | San Francisco Chiropractic & Acupuncture. via Tumblr Should You Wear A Mask? Our clinic has been getting a lot of questions from patients about what is safe and not safe to do within the boundaries of the current social distancing guidelines and the stay-at-home order. As a public health expert, I want to reaffirm what our Mayor and Governor have been saying to the public. The bottom line: staying home is always better if you can do it. The more you stay home, the less chance you’ll have of infecting people or getting infected yourself. Stay home for the people who can’t: nurses and doctors, grocery store workers and pharmacy technicians, custodial staff and other frontline workers. I know this is a tough pill to swallow because getting outside is pretty crucial for most people’s mental health (mine included). And while it’s okay to take walks in less crowded areas of your neighborhood where you can remain six feet apart from anyone you pass, it’s best to avoid going to crowded parks, beaches, and other public places when you practice social distancing. As Mayor Breed tweeted the other day:
Due to increased crowds at beaches and parks last weekend, Governor Newsom has closed parking lots at state parks, beaches, and other recreational areas. Local governments are also closing some of these areas to ensure they don’t crowd. What Should You Avoid Socially?If your friend or family member (someone you do not live with) invites you over — even if it’s for a small dinner, movie night or a picnic — say no, and explain why. We need to hold each other accountable to stop the spread of the virus. They may not be as well informed about social distancing guidelines. If you don’t live with someone, you should not be seeing them socially or otherwise. If you must see someone, you need to maintain six feet of distance between you. If you want to go for a hike, find less crowded trails. And if you are hiking and people are coming towards you on a trail, give them ample space to pass you. The same goes for a walk to the beach or the park. Commercial areas are generally more crowded, so avoid them if possible and take walks in residential areas that are quieter. If you can walk, bike or drive an individual vehicle somewhere, you should do that instead of taking an Uber or Lyft or taking transit. Grocery stores are pharmacies are some of the busiest places one can encounter right now when you’re trying to socially distance. Try to do large, comprehensive grocery shops so you are not frequenting stores. And if you are immunocompromised, elderly, or showing any symptoms of COVID-19, do not go to the store if at all possible. Have someone help you — get delivery, or call a friend or family. What Can You Do While Distancing?Exercise indoors whenever possible! Online yoga, core, and bodyweight classes and very easy to find, and there are many free options. It’s ok to leave your home for groceries or to get some exercise. But be careful and mindful of other people. Try to stay in your neighborhood if you can. If you want to go hiking or for a bike ride, try to find the least crowded areas and trails. It’s important to turn around if a place you thought would be empty is crowded. Hang out with your friends and family virtually through FaceTime or Zoom calls. Maybe even become pen pals. There are great ways to connect for times when you can’t in person. I know this is the hardest part for so many. It’s certainly been tough on me. I know this is a hard time, and these guidelines are tough. But it’s also been inspiring to see how people are taking this seriously, staying inside, and helping flatten the curve. Thank you! The post Social Distancing During The Pandemic appeared first on Truspine | San Francisco Chiropractic & Acupuncture. via Tumblr Social Distancing During The Pandemic As an Integrative Physician, I have cultivated and become proficient using holistic approaches to treating viral upper respiratory infections that have routinely demonstrated to be synergistic to the traditional approach. There is no cure for the common cold or the Coronavirus, to date, but the following nutritional approaches have consistently shortened or eliminated viral syndromes within days as opposed to weeks in my practice. Usually, the combination of Viracid and high doses of Vitamin D3 does the trick for upper respiratory infections. Covid-19 is more lethal than the flu and I would not expect it to be as easy to treat as the usual common cold. The next most important therapies are listed below. Vitamin C 3 grams 3 times a day if you are sick and 3 grams 1-2 times per day as a preventative. You want vitamin C in the ascorbate form rather than ascorbic acid. Vitamin C can help diminish the Cytokine storm that is from your body’s immune response to the virus and which causes much of the destruction in the lungs. Another more potent therapy using primarily Vitamin C is an Intravenous drip. In Shanghai, they have been effectively treating Covid-19 using high doses. IV Vitamin C (15-30 grams 1-2 times/day for only a few days in a row). If oral supplements were not working then this would be my next step up. This is not safe for patients with Sickle Cell or a G6PD deficiency. Zinc 1 tab /day Zinc is Reacted Zinc by Orthomolecular is essential for your body to mount an immune response. I often find patients who have recurrent or chronic infections to be deficient in zinc and adding this can make all the difference at preventing the next infection or effectively treating the current one. Silver Hydrosol Follow the instructions on the bottle for how to take this. Silver Hydrosol has anti-viral properties because it carries oxygen free radicals that work much like hydrogen peroxide or bleach but it is safe for human consumption. Argentyn 23 or the less potent Sovereign Silver are the only types of Silver Hydrosol that I would recommend as other forms of colloidal silver can contain contaminants that can permanently stain skin blue. Astragalus (Gaia makes a good Astragalus product) Beta-Glucans from medicinal mushrooms such as Chaga, Turkey tail, Reishi and Shitake mushrooms. Orthomolecular Products makes a good extract version called Wholeimmune and Host Defense is another brand that makes a great blend called My Community. Beta-Glucans increase Natural Killer cells that are a key part of the immune system that helps fight viruses. This would be a good preventative herbal medicine as well as a good inclusion in treatment. Some brands of medicinal mushrooms can have fungal contaminants or be contaminated with the fungicides that are used to prevent this. That is why for these products I would only stick with the two recommended brands listed above. Vitamin A – 100,000 IU per day for 3 days. This is not safe for pregnant women and is not safe to continue for longer periods of time because it is a fat-soluble vitamin that will build up in your body. Incorporating orange vegetables such as sweet potato or carrots can help increase your Vitamin A (1 sweet potato may contain about 20,000 IU of Vitamin A). Oregano Oil and Thyme Oil – These have anti-viral properties and one preparation that I have used in the past is called Candibactin AR by Metagenics or Candicid Forte. Berberine or Goldenseal – Candibactin BR by Metagenics contains berberine, which has anti-viral properties and helps to reduce inflammation and improves detoxification pathways. If you or someone you know has symptoms that resemble the Coronavirus and would like to learn more please call 415–415–1115. The post Coronavirus Defense: Part 2 appeared first on Truspine | San Francisco Chiropractic & Acupuncture. via Tumblr Coronavirus Defense: Part 2 As an Integrative Physician, I have cultivated and become proficient using holistic approaches to treating viral upper respiratory infections that have routinely demonstrated to be synergistic to the traditional approach. There is no cure for the common cold or the Coronavirus, to date, but the following nutritional approaches have consistently shortened or eliminated viral syndromes within days as opposed to weeks in my practice. Some of these therapies have statistically significant evidence to support their use in viral upper respiratory tract infections and others do not but they all have a long history of clinical use and have been shown to be safe in common viral upper respiratory infections. Though we cannot know for sure that the Coronavirus will be similar, it is in all likelihood very similar in how it will respond to these therapies. That being said, the following cannot be interpreted as specific medical advice and should not be considered a substitute for seeing a doctor who can evaluate your specific condition. There may be interactions with other medications that you are taking or specific conditions that you may have that would make following these recommendations contraindicated. You should consult with your doctor if you feel you have the Coronavirus and determine with their guidance whether it is safe for you to use any of these therapies. Here is the simplest approach that has worked the most often in my practice for shortening viral upper respiratory infections. Vitamin D3 100,000 IU daily for 3 days only. You can find a liquid Vitamin D 1000 IU and take 100 drops or high potency capsules with 50,000 IU and take 2 daily. Vitamin D does build up in your system and taking high doses for prolonged times can cause liver failure. This can be additive with other medications that affect the liver so it is important to take this into consideration. Viracid by Orthomolecular Viracid contains the following nutraceuticals which, if this were on backorder, I would recommend purchasing separately. Black Elderberry by Sambucol. 2 teaspoons 4 times a day. Sambucol brand is one that I have used in the past. This both boosts your immune system and is directly anti-viral. L-Lysine is an amino acid that inhibits viral replication. Take 6 grams per day. Andrographis is anti-viral and boosts your immune system. Echinacea Purpura, which works by boosting your immune system. Usually, the combination of Viracid and high doses of Vitamin D3 does the trick for upper respiratory infections. Covid-19 is more lethal than the flu and I would not expect it to be as easy to treat as the usual common cold. If you or someone you know has symptoms that resemble the Coronavirus and would like to learn more please call 415–415–1115. The post The Coronavirus Defense appeared first on Truspine | San Francisco Chiropractic & Acupuncture. via Tumblr The Coronavirus Defense We may tell ourselves that we’re too busy, too tired, or too distracted to exercise, but the real reason is simple: we don’t commit ourselves to exercise. If you truly want to make yourself stronger, healthier, and more fit, you need to overcome the barriers that are holding you back. Share your tips below ?? (at Equinox Sports Club San Francisco) via Tumblr We may tell ourselves that we’re too busy, too tired, or... LIZZO DOES ACUPUNCTURE via Tumblr LIZZO DOES ACUPUNCTURE ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In a recent New York TImes... Do you agreed? Comment below ?? (at The Bay Club) via Tumblr Do you agreed? Comment below ?? (at The Bay... |