Avoid Text Neck

With all those new phones/iPads given at the holidays, let's keep in mind our ergonomics! Happy New Year!  You can avoid text neck by bringing your phone to eye level instead of hunching over to text.

Dr. Stephanie Maj has a thriving family practice in the heart of Chicago. Her clinic is located at 1442 W. Belmont Ave., 1E, Chicago, IL 60657. 773.528.8485. www.communitychiropractic.net

Why Sitting is the New Smoking and Why Moving Heals!

If you’re like most people, myself included, you probably spend a large portion of each day in a seated position. It’s hard to avoid these days, as computer work predominates, and most also spend many hours each week driving to and from work.

Mounting research now suggests that sitting in and of itself is an independent risk factor for poor health and premature death—even if you exercise regularly.

Dr. Joan Vernikos, former director of NASA’s Life Sciences Division and author of Sitting Kills, Moving Heals, presents a simple yet powerful scientific explanation for why sitting has such a dramatic impact on your health, and how you can simply and easily counteract the ill effects of sitting.

She was one of the primary doctors responsible for ensuring the health of the astronauts as they went into space, investigating the health ramifications of space travel, and what can be done to counter them.

On a side note, one of my initial life ambitions was actually to be an astronaut, up until college when I opted for pre-med instead. I’m glad I didn’t pursue being an astronaut because I think there are far too many health dangers associated with working in space. But it was definitely an initial ambition of mine.

My primary passion is improving health which is why I’m very excited about Dr. Vernikos’ work. There have been a number of studies within the last year or two that show that even if you are very fit, exercising as much as five times a week for a half hour to an hour each time, you can fall far short of optimum fitness if you sit most of the rest of the time. You’re even at an increased risk of dying prematurely.

Dr. Vernikos’ research with astronauts has clarified why this occurs and, even more importantly, provides us with a simple regimen that could counteract those consequences.

In order to determine why regular exercise does not appear to compensate for the negative effects of prolonged sitting, some of her research focused on finding out what type of movement is withdrawn by sitting. What she discovered was as revolutionary as it was counterintuitive. Not only did she discover that the act of standing up is more effective than walking for counteracting the ill effects of sitting, the key is how many times you stand up.

It’s actually the change in posture that is the most powerful signal, in terms of having a beneficial impact on your health, not the act of standing in and of itself. Put another way, the key to counteract the ill effects of sitting is to repeatedly interrupt your sitting. The key is frequent intermittent interactions with gravity. Standing up 35 times at once will provide only a small percent of the benefit of standing up once every 20 minutes.

It’s All About Interacting Regularly With Gravity

During Skylab, which was the longest mission Dr. Vernikos worked on in the early 1970s, many medical observers noted that astronauts were prematurely aging while in space. Interestingly, the changes that were occurring were found to be very similar to what happens to you when you’re bedridden, and to the aging process itself. Initially, Dr. Vernikos referred to these phenomena as parallel processes, as she could not prove a cause and effect that were identical to all three.

That eventually changed when she was doing a bed-rest study.

“I was helping a friend out whose parents had come from Greece and spoke no English,” she says. “The lady had fallen and broken her hip, had it fixed and replaced. But she refused to stand up and get out of bed. She eventually ended up in a nursing home in California... What struck me at the nursing home was that many of the things I saw in these older people were very similar to what I could see in my subjects who have been lying in bed for seven days. Especially when they got out of bed, when balance and coordination is affected, and they would pass out when standing up, and they would shuffle their feet.

I thought, well, this is very strange. The people who are in bed, and the astronauts, recover. But here are these people in the nursing home who are showing exactly the same changes. Maybe one should turn the question around?
Maybe the question is not ‘what causes the changes in them—is it or isn’t it aging?’ Maybe it is the conditions that they find themselves in—the inactivity or the relative inactivity in space that induces these changes rather than the number of years one has? When I started asking that question, then some of the research began to make sense.”

Did you know that the changes in bone and muscle that occur here on Earth in one year’s time–approximately one percent loss of bone or one percent loss of muscle–occur in just one week to one month when you’re in space? Incredibly, you get close to a 10-fold acceleration of the aging process when you live in a gravity-free environment! And this is part of the equation when it comes to explaining why chronic sitting is an independent risk factor for premature death.

Astronaut Legend Proves Biological Age Can Be Counteracted

Astronaut John Glenn was the first man to perform an orbital flight. He eventually became a US Senator, and at the age of 77 became the oldest man in space, thanks to Dr. Vernikos, when he participated in her experiment to validate her theory of aging in the microgravity of space.

“[Glenn] happened to be chair of the Committee on Aging at the time,” she says. “It occurred to him, as he was listening to all these testimonies, that what he heard was very much like what he had experienced and what he knew his colleagues were experiencing as they flew. So, he got very excited.
One day in 1997, he walked into my office. He had done some fantastic research... comparing the aerospace medicine textbook with the PDR on the effects of aging and drew comparisons between the two. He said, ‘Well, I think if I flew again, it could provide information that could help everyone as we age’... I was concerned not because of what might happen to him during the nine days of flight, but what might happen to him in terms of recovery.”

Still, the flight took place, placing Glenn at the age of 77 in space with five other astronauts, averaging in age between 35 and 45. The results, which were double-blind, were presented before a full auditorium at the NIH.

“What they showed on the slide was that out of the seven people who flew, one was an outlier. So, we all thought to ourselves, ‘Oh, dear, they’re his. He’s an outlier. He’s older, that’s why'... This confirms that if you’re older, you will react differently.”

But when the identities of the astronauts in the data points were revealed, John Glenn was NOT the outlier. A 35-year-old astronaut was. Glenn was actually right in the middle of the cluster of astronauts, suggesting that if you’re healthy and fit, you really can do anything, regardless of your age. His recovery post-flight also turned out to be just as fast as his younger peers.

Your Lifestyle Determines How Quickly Your Body Ages

What this means for us living permanently here on Earth is that the changes that accompany aging are more likely a result of our lifestyle rather than the inevitable outcome associated with a numerical or physiological age. The good news is that you can prevent, and to a great degree delay, the damage associated with a large portion of biological aging, especially the most crippling, which is pain with movement and loss of flexibility that you had as a youth.

It also means that getting too hung up on a once-a-day exercise routine is to put the cart before the horse. FIRST you need to make sure you’re engaging in more or less perpetual non-exercise movement, as this is an independent risk factor. You then want to add structured exercise on top of that to reap all the benefits associated with exercise. Going to the gym a few times a week for an hour simply isn’t going to counteract hours upon hours of chronic uninterrupted sitting, which essentially mimics a microgravity situation, i.e. you’re not exerting your body against gravity. Only frequent non-exercise movement will do that.

“What became abundantly clear to me very quickly was that gravity plays a big role in our physiological function and in the aging process,” Dr. Vernikos says.

Fortunately, there’s nothing complicated about this. The key point is to move and shift position often, when you’re sitting down. Meaning, you want to interrupt your sitting as often as possible.

“We were designed to squat. We were designed to kneel. Sitting is okay, but it’s uninterrupted sitting that is bad for us,” Dr. Vernikos says. “We are not designed to sit continuously. We are not designed to be in quasi-microgravity... It’s not how many hours of sitting that's bad for you; it’s how often you interrupt that sitting that is GOOD for you!”

The other thing is that when I say ‘Stand up,’ then you say, ‘Okay, standing is the opposite of sitting.’ No, standing is not the opposite of sitting, because sitting continuously is bad for you, and standing continuously is bad for you. The body is not designed to respond to square waves. Any retail employee will tell you that they suffer all kinds of consequences of many hours of standing on the job. Even nurses have known this for years: standing on the job is not good for you It’s about interrupting the sitting. The interrupting the sitting is not necessarily walking; it is the change in posture [that matters].”

Gravity as a Stimulus to Achieve Health...

Interestingly, lipoprotein lipase is dramatically reduced during inactivity, and increases with activity, the most effective activity being, you guessed it, standing up from a seated position. Lipoprotein lipase is an enzyme that attaches to fat in your bloodstream and transports it into your muscles to be used as fuel. So essentially, simply by standing up, you are actively helping your body to burn fat for fuel. But what is it about the mechanism of standing up that would account for this?

“These are all movements, almost below-threshold kind of movements, that do not burn up a lot of calories, as we know them, but that are designed to work against gravity,” Dr. Vernikos explains.

Dr. Vernikos views gravity a bit differently from the norm. She thinks of gravity as a virtual rod that runs through your body when you’re standing up; down to the center of the Earth. This virtual rod acts as a stimulus for your body, or put another way, gravity is a source of stimulation to your body. When you use it; when you challenge its downward force, you get a sense of acceleration and a sense of fun. Examples include jumping, skipping rope, cycling, downhill skiing, snow- or bodyboarding...

“I’ve come to the conclusion that all the fun activities that we indulge in are based on gravity,” she says. “All these fun activities, all these games and play that we think of, are gravity-dependent. We are using gravity every which way. The moral to the story is be a child again. Have fun. Play!”

On Picking a Better Office Chair... And Standing Up 35 Times a Day

A better alternative to the traditional office chair, according to Dr. Vernikos, would be an upright wooden chair with no armrest.

“I will accept the armrest if you promise me that you really rest your elbows on it. You’re not resting your elbows, are you? If you rest your elbows and push them back every so often, which means your shoulder blades are being pushed back, and then you can relax again. But you do it as often as you possibly can. That will correct a lot of your postural problems. But if you sit in a hard back chair, a good old-fashioned chair, it can have a nice comfortable pillow, but it forces you to stand up and to sit up straight,” she says.

In the end, it’s really all about structuring your life to incorporate everyday body movements that your parents and grandparents used to do in the course of day-to-day living: picking stray socks off the floor, stirring a pot of sauce, reaching up high for an item in a cupboard, getting off the couch to change the channel, walking to the mailbox and back. Think about it... if you didn’t have a computer or a smart phone, what would you have to do to get that message to a friend, for example?

Dr. Vernikos calls these types of movements gravity habits or “G habits.” These are all movements that are quantified as non-exercise activities, and the challenge is to get more of them into your daily life. When it comes to interrupting your sitting, you want to stand up around 35 times a day or so to counteract the cardiovascular health risks associated with sitting. This is based on double-blind research where volunteers would spend four days in bed to induce detrimental changes. She then tested two groups to see which was more effective, walking or standing, and how long would you have to walk or how many times do you have to stand up to get better again?

Standing up once every hour was more effective than walking on a treadmill for 15 minutes for cardiovascular and metabolic changes
Sitting down and standing up repeatedly for 32 minutes does NOT have the same effect as standing up once, 32 times over the course of a day. To get the benefit, the stimulus must be spread throughout the day
What I Now Do to Interrupt My Sitting

After reading Dr. Vernikos book, Sitting Kills, Moving Heals, I was inspired to give some serious attention to this because even though I perform a lot of structured exercise, including high intensity interval training, I was guilty of sitting down a vast majority of the rest of the day.

So what I’ve done is this: I found an online timer and set it to go off every 20 minutes. When it goes off, I stand up and do four jump squats. I thought of this after looking at a table of different activities that increase your exposure to gravity in her book. One of them was jumping up and down, which gets you up to six times gravity. Alternatively, I simply stand up really slow and sit really slow five times doing a Foundation posture or I do four or five one legged squats and alternate during each period.

As explained by Dr. Vernikos, squatting is an extension of standing. If you squat and stand, you can get the maximum benefit of working against the force of gravity. By adding jumping to it (going from a squat to a jump, landing into a squat again), you end up with about 6.5 G’s.

However, an interesting update to this interview is that I introduced Dr. Vernikos to Dr. Eric Goodman, the creator of Foundation Training, and she was very excited to learn of his work as she believes it may provide an even more effective solution. They have yet to actually meet at this time but I am hoping they will have a fruitful collaboration and be able to report, at a future date, on a refinement of these current recommendations.

It’s Never Too Late to Start Delaying Aging

One of the most exciting aspects of Dr. Vernikos research is that it shows how dynamic and changeable the human body is. You can reverse damage already incurred, and it’s never too late to start. That is a massively important fact that you want to embrace. Your body CAN recover from the damage you have likely been inflicting on it for decades. Obviously, the younger and healthier you are, the quicker your body will likely respond.

“That’s why I called my first book The G-Connection: Harness Gravity and Reverse Aging,” she says. “[B]ecause yes, you can change what you are. Your body changes all the time. We have new cells being generated all the time – new brain cells – which was thought not to be the case some years ago, as well as new cells everywhere, including skin cells.”

You can boost the gravity stimulus by using either a sway plate, or a whole body vibration plate such as the Power Plate. This can be particularly beneficial for if you’re advancing in age. But other than that, what Dr. Vernikos is advocating is NOT exercise. It’s simply regular movements of everyday life:

“When you’re moving around and you see a speck on the floor, you bend down to pick it up, is that exercise? No. If you reach up to get a book off the shelf or a pot off the cupboard, is it exercise? No. When you brush your teeth, is it better to brush with a brush or with an electric brush? Electric brush already takes away some of the movement that we would normally do with a regular brush. Play golf... [but] don’t take a cart. Carry your golf-bag.”

An important and, I think, fascinating perspective that Dr. Vernikos brings to the table is that if you had to choose between starting up non-exercise activity or starting up an exercise program. Dr. Eric Goodman also believes similarly. He is in fantastic shape. He used to be a personal trainer and body builder but hasn’t worked out formally in many years; he just does his Foundation work throughout each day. They both believe non-exercise activities are more important than regular exercise programs, but ideally you would do both. Dr. Vernikos states:

“Yes, it’s my belief that the non-exercise activities are the foundation of your body tuning and your health, and more important than regular exercise,” she says. “Regular exercise is the next step. You build on the foundation.”

In short, as long as we understand the basic requirements that are dictated by our human ancestors, our biochemistry or genetics, and if we honor those with relatively simple techniques that only take a few minutes a day, it can have dramatic and profound implications on our health, and on the quality and length of our life. To learn more, I highly recommend picking up Dr. Vernikos book, Sitting Kills, Moving Heals, available online at Amazon. It’s an easy read, but it helps to reinforce the concepts discussed in this interview.


Dr. Stephanie Maj has a thriving family practice in the heart of Chicago. Her clinic is located at 1442 W. Belmont Ave., 1E, Chicago, IL 60657. 773.528.8485. www.communitychiropractic.net



Photo Credit: rwhites

This Is 200 Calories

Just a friendly reminder for holiday indulging! Dr. Maj Dr. Stephanie Maj has a thriving family practice in the heart of Chicago. Her clinic is located at 1442 W. Belmont Ave., 1E, Chicago, IL 60657. 773.528.8485. www.communitychiropractic.net

Cancer Treatment Centers to Incorporate Chiropractic Care

Groundbreaking, Integrated Approach to Treatment Demonstrates Commitment to Patient-centered Care—Arlington, Va.—The American Chiropractic Association (ACA) today announced that Cancer Treatment Centers of America (CTCA)—a pioneer in integrative care, incorporating chiropractic services and other supportive therapies into its advanced, evidenced-based cancer treatments—is the focus of the cover story in the August 2013 issue of ACA News. At CTCA's five regional hospitals, chiropractic physicians work on teams alongside surgeons and oncologists to support cancer patients during their treatment.  Its patient-centered approach came from a simple question, "If your mother had cancer, how would you want her to be treated?" CTCA's founder, Richard J. Stephenson, lost his mother to cancer and wished that her treatment had been more focused on providing comprehensive care in addition to the advanced treatment options she needed. Chiropractic physicians joined CTCA's staff 10 years ago (due to patient demand), allowing its hospitals to offer truly comprehensive, integrated treatment under one roof. If a patient complains about a headache due to a new chemotherapy drug, his or her treatment team might first suggest the patient try a chiropractic adjustment as opposed to going on yet another medication.  According to Jeffrey Sklar, DC, eastern regional director in the department of chiropractic at CTCA, "We are not treating cancer, we are treating patients with cancer; it is whole-person care. And that is what got me turned on about chiropractic to begin with." CTCA's model has influenced the way oncologists, surgeons and other clinicians around the country think about treating cancer patients. Whole-person cancer treatment combined with a compassionate, nurturing environment—known as the Mother Standard of Care—provides patients with much needed support during treatment. "I applaud CTCA as an institution for its dedication to treating the whole patient by offering therapy aimed at combating the difficult side-effects of grueling cancer treatments, as well as the cancer itself," said ACA President Keith Overland, DC.  "I am truly inspired by my colleagues at CTCA, who are making a real difference in the quality of life for people undergoing cancer treatment." Dr. Stephanie Maj has a thriving family practice in the heart of Chicago. Her clinic is located at 1442 W. Belmont Ave., 1E, Chicago, IL 60657. 773.528.8485.  www.communitychiropractic.net

Lower Blood Pressure With Flaxseed

Looking for a more natural, non-medication based solution to reduce and/or manage your blood pressure? New research suggests flaxseed has comparable results to current blood pressure medications. In a study of 110 participants, half were assigned to a group consuming 30 grams of flaxseed daily for 6 months and the other half to a group that did not consume flaxseed. On average, participants in the flaxseed group who had a systolic blood pressure (the 1st number in the blood pressure reading) of at least 140 mm Hg during initial testing experienced a 15 mm Hg systolic pressure drop. Those same individuals also experienced and a diastolic pressure drop (the 2nd number in the blood pressure reading) of 7 mm Hg. Participants in the non-flaxseed group experienced no blood pressure change whatsoever. Researchers state the study’s results are preliminary and more research is needed before they suggest people throw aware their blood pressure medication. However, as previous studies have also shown flaxseed to have beneficial effects on various cancers, cardiovascular disease, diabetes, inflammation and even hot flashes, incorporating flaxseed into the diet is becoming a no-brainer. Author: ChiroPlanet.com Source: Hypertension, online October 14, 2013. Copyright: ProfessionalPlanets.com LLC 2013

Chicago Blackhawks - The First Vitamin D Team in History

Vitamin D Council


According to my sources, the Chicago Blackhawk team physicians began diagnosing and treating vitamin D deficiency in all Blackhawk players about 18 months ago. Apparently, most players are on 5,000 IU per day.

After many losing seasons, last year the Blackhawks came out of nowhere to win the Stanley Cup!!

According to my sources, improved athletic performance is only one of the benefits for the Blackhawk players. The other is a reduction in the number and severity of colds and flu and a reduction in the number and severity of repetitive use injuries.

Six months ago, Runner’s World published a story on vitamin D and physical performance.

Asp K. Running on D: The "sun vitamin" may boost performance, but you probably aren't getting enough. Runners World, December 2009. http://www.runnersworld.com/article/0,7120,s6-242-301--13364-0,00.html

A year ago, the flagship journal of the American College of Sports Medicine was the first journal to publish the theory that vitamin D would improve athletic performance.

Cannell JJ, Hollis BW, Sorenson MB, Taft TN, Anderson JJ.  Athletic performance and vitamin D. Med Sci Sports Exerc. 2009 May;41(5):1102-10. http://www.ncbi.nlm.nih.gov/pubmed/19346976

However, readers of the Vitamin Council's newsletter first learned about it in 2007:

Cannell, JJ. Peak Athletic Performance and Vitamin D. Vitamin D Council Newsletter, March 2007. http://www.vitamindcouncil.org/newsletter/2007-mar.shtml

I can only hope that since the Blackhawks won the Stanley Cup this year, other teams, from high school to professional, may start paying attention to the vitamin D status of their players. That would be a big boost to those athletes looking for that extra boost in performance.

Dr. Stephanie Maj has a thriving family practice in the heart of Chicago. Her clinic is located at 1442 W. Belmont Ave., 1E, Chicago, IL 60657. 773.528.8485.  www.communitychiropractic.net

Vitamin D – The Super Vitamin

Every day, I have patients interested in the new, hot vitamin du jour.  This year it seems to be Vitamin D.  I have included in my blog today a number of studies that talk about the benefits. I really believe the video of Joe Prendergast, MD that I have included below gives the best synopsis of why Vitamin D is an essential nutrient. He has been a leader in this area and speaking about it long before it was in fashion. 


Bottom line, most people need to supplement with Vitamin D, especially those that are living in winter climates like Chicago where there is an appalling lack of sun. Sun is essential to making Vitamin D in our bodies. Most MDs are now including Vitamin D levels in the yearly blood work done at a physical. Don't wait, this vitamin can be added TODAY to help your immune system, mood, heart, and a host of systems of your body. Check out details below...

Vitamin D – The Super Vitamin

U.K. and Canadian scientists have found vitamin D to be even more so vital to health and well- being than previously thought. Their new findings have revealed vitamin D as a direct influencer of more than 200 human genes. One such gene is related to both cancer and autoimmune diseases such as multiple sclerosis. According to scientists, vitamin D deficiency makes us susceptible to a wide host of diseases. Other diseases thought to be influenced by vitamin D deficiencies include rheumatoid arthritis, type 1 diabetes and dementia. Vitamin D is naturally produced in the body as a result of direct sun exposure to the skin. Vitamin D is also present in larger amounts in fish oils – a common source for most vitamin D supplements. It’s important to note that in larger quantities, vitamin D is also toxic. A number of experts recommend daily dosages of vitamin D ranging from 2000-5000 IU/day.

Source: Reuters. August 24, 2010

Vitamin D To Conquer Your Cold

New research indicates vitamin D may be effective at reducing infections and colds. In this new study, researchers found that a group of young military men who supplemented with 400 IU’s (international units) daily for 6 months versus those who supplemented with a placebo experienced a significantly higher likelihood of having no days missed from work due to a respiratory illness. Moreover, of those taking the vitamin D supplement, half remained healthy during the 6-month study as compared with approximately just one third of those taking the placebo. While more studies are needed, this new research does appear to indicate some benefits of vitamin D in reducing sickness or at least, the severity of sickness. It should be noted that vitamin D when taken in higher dosages is toxic and negative side effects can and do occur beyond 2,000 IU’s per day.

Source: Journal of Infectious Diseases Online. July 15, 2010.

Low Vitamin D Levels Linked to Colds
Study Shows Vitamin D May Have a Role to Play in Preventing Colds and Flu

A walk in the sun may be better than popping a vitamin C tablet for boosting your chances of preventing the common cold or flu.

A new study adds to mounting evidence that vitamin C may have been stealing the spotlight all these years from the real cold fighter, vitamin D.

The study, the largest to date on the link between vitamin D and common respiratory infections, shows that people with the lowest vitamin D levels report having significantly more cases of cold and flu than those with higher levels. Vitamin D is produced by the body in response to sunlight and is also found in fortified foods such as milk.

Researchers say that although vitamin C has been used for the prevention of common colds and other respiratory infections for decades, there is little scientific evidence to support its effectiveness. However, several recent studies have suggested that vitamin D, better known for its role in building strong bones, may also play a critical role in immune system function.

"The findings of our study support an important role for vitamin D in prevention of common respiratory infections, such as colds and the flu," says researcher Adit Ginde, MD, MPH, of the University of Colorado, Denver, Division of Emergency Medicine.  "Individuals with common lung diseases, such as asthma or emphysema, may be particularly susceptible to respiratory infections from vitamin D deficiency."

Dr. Stephanie Maj has a thriving family practice in the heart of Chicago. Her clinic is located at 1442 W. Belmont Ave., 1E, Chicago, IL 60657. 773.528.8485.  www.communitychiropractic.net

The Safety of Chiropractic: It's literally is safer than aspirin!

The safety of any procedure, medical or chiropractic, is the first concern for the public safety. One wonders what this means when it comes to drug ads that end with a laundry list of side effects, including serious health problems and even death. Does chiropractic present any dangers to the public and if so, what are they?

The risk of chiropractic procedures has been the subject of much study. With millions of chiropractic adjustments given each and every day around the world it's important to the public, the profession and of course, the malpractice insurance companies. Because chiropractic has historically kept itself separate and unique from the medical profession it has found itself to be the object of attacks from medicine. Since evidence for the effectiveness of chiropractic in many health conditions continues to grow, the attack on chiropractic has moved to safety. What do the facts say regarding risk?

You are seven times more likely to get hit by lightening than have a stroke from a chiropractic adjustment.

No one pays closer attention to injury statistics than Malpractice Insurance carriers. Scott Haldeman, MD, DC reviewed malpractice claims records for a 10-year period between 1988 and 1997. In reviewing the outcomes following the application of 134.5 million cervical manipulations (commonly referred to as the chiropractic adjustment), the records indicated that there were 23 reported cases of stroke or vertebral artery dissection (VAD). Of this group, 10 of the patients had the complicating factors of high blood pressure, use of oral contraceptives, or a history of smoking, all of which are associated with vascular disease. The actual incidence of stroke or VAD following cervical manipulation was found to be one per 5.85 million cervical adjustments. That means that the average chiropractor would work for 1430 years (or practice 48 full chiropractic careers!) before they would see a single case of this type of incident.

The chart below shows the comparative risk of a number of common procedures and events to that of a chiropractic adjustment. Even the risk for stroke of something as common as birth control pills is over 200 times greater than a stroke from a chiropratcic adjustment.

Risk for	compared to chiropractic
Death from spinal fusion surgery	100,000
Death from cervical (neck) surgery	34,483
Death from hospital mistake	30,000
Death from laminectomy (spinal surgery)	25,000
Death from prolonged Aspirin, Tylenol, Advil, Motrin, Aleve use.	4,166
Paralysis or stroke from back or neck surgery	3,571
Death from automobile accident	750
Stroke from Birth Control Pills	235
Get struck by lightening	7
Death from aviation accident	2.5

Notice you are 7 times more likely to get hit by lightening! Other reports listing a higher frequency of adverse events have been compromised by the tendency of those authors to inappropriately list the practitioner as a chiropractor, even when it turned out that the injury was caused by a medical doctor, a physical therapist or even a kung fu teacher and a hair dresser! And yet the reports typically refer to the treatment as a "chiropractic adjustment."

The National College of Chiropractic Clinic reported that over a 15 year period over 5 million neck adjustments were given without a single vascular injury - and this is a student clinic with relatively inexperienced doctors performing the procedures.

Rather than raising concerns about the safety of chiropractic, these studies emphasize that spinal manipulation, in the hands of a in the hands of a trained chiropractor, spinal adjustment is extremely safe. However, in the hands of unskilled practitioners they can be dangerous, and the practice must be closely regulated. This is why chiropractic exists as a separate profession. To provide you with safe and effective care, not a physical therapist or a medical doctor who attended a weekend course on spinal manipulation (yes, they do have these). All chiropractors complete 2 years of pre-doctoral training followed by 4 years of doctoral training and a one year internship. I had my Bachelors of Science in Nutrition from Ohio University prior to chiropractic school.

The American Journal of Pediatrics found that chiropractic is the most used alternative health care choice for children. One of the largest studies on chiropractic safety is the New Zealand Federal Government's 18 month "Inquiry on Chiropractic" published in 1979. The study concluded that "chiropractic is remarkably safe" and further stated that "chiropractic is the only health profession equipped by their education and training to carry out this procedure."


Dr. Stephanie Maj has a thriving family practice in the heart of Chicago. Her clinic is located at 1442 W. Belmont Ave., 1E, Chicago, IL 60657. 773.528.8485.  www.communitychiropractic.net

Do you "Believe in Chiropractic?"

As a Chiropractor for over 16 years, I hear this statement all too regularly..."I don't really believe in Chiropractic." I guess it cracks me up (no pun intended) that people still view my profession as some kind of religion to be believed in or not.

The truth is that Chiropractic research is abounding. This is not about believing the dogma, it is about science.  I am still amazed after over 100 years that I hear people question the safety and effectiveness of Chiropractic. The fact that I spend more on car insurance than I do on malpractice insurance should be enough to convince people, yet old habits and dogma die hard.


Wilk v. American Medical Association


I understand what people mean when they say they don't believe. It is about people believing in the stories perpetuated by the medical profession. I am not just being a conspiracy theorist, this effort to stamp out the profession of Chiropractic is well documented and the year I entered Chiropractic school, the Wilk's case had just been decided. Wilk v. American Medical Association, (7th Cir. 1990), was a federal antitrust suit brought against the American Medical Association (AMA) and 10 co-defendants by chiropractor Chester A. Wilk, DC, and four co-plaintiffs. It resulted in a ruling against the AMA, saying they had engaged in an unlawful conspiracy in restraint of trade "to contain and eliminate the chiropractic profession." (Wilk v. American Medical Ass'n, 671 F. Supp. 1465, N.D. Ill. 1987). The judge further wrote that the "AMA had entered into a long history of illegal behavior". And, this judge issued a permanent injunction against the AMA to prevent such future behavior.

I BELIEVE IN CHIROPRACTIC!  I also believe that if people knew what I knew, they might do what I do.  This Oprah quote, as great as it is, requires a person to not only be open to new ideas, it also depends on someone letting go of ideas that are not working for them. We as a society, we are getting sicker and sicker (the US uses more prescription drugs than the rest of the world combined).  I am going to commence a series on Safety, Efficacy and Satisfaction as it relates to Chiropractic.  I hope you learn something new that will lead you to a greater expression of health, especially using Chiropractic as the foundation of that healing.

I believe in Chiropractic FIRST!!  Enjoy!

Dr. Stephanie Maj has a thriving family practice in the heart of Chicago. Her clinic is located at 1442 W. Belmont Ave., 1E, Chicago, IL 60657. 773.528.8485.  www.communitychiropractic.net

Ergonomic 101 - Proper Lying Posture

As I was wrapping up my series on ergonomics, I was reminded that I had left out one of the most important positions:  SLEEPING!  This is the number one question that new patients ask and very crucial because approximately 1/3 of our life is spent lying in bed, on the couch, and on the floor. Like other positions, there is a right way and a wrong way to lie. For individuals suffering from pain, modifications may be necessary to obtain a "pain-free" position or a position which does not aggravate the pain.

Lying On Your Stomach (the evil position)

Extended periods of "stomach lying" should be avoided. This can be the sole reason patients experience pain.  This is because excessive stress is placed on the joints of the low back and because excessive rotation must take place in the neck. Neck pain, back pain, headaches, dizziness, as well as arm paresthesias are commonly experienced when in this position for an extended period of time. If you must lie in this position to relieve pain or for some other reason, keep one leg bent with the same side arm raised with approximately 90 degrees of flexion at the shoulder and elbow joints.

Lying On Your Back

Most people find lying on their back to be a relatively comfortable position. For individuals suffering from back problems, placing a folded pillow underneath the knees will help reduce tension in the lower back and make this position more tolerable. Some individuals may also find placing a small pillow or towel under their lower back to be helpful. This will help to maintain the natural curve of the lumbar spine.

Lying On Your Side

Lying on your side is a favored position by many individuals. It may also be a comfortable position that provides relief for individuals with back problems. It's important while in this position to have adequate support for the head and neck. A pillow which fills the gap between the head/neck and the bed should be used to keep the head and neck in line with the rest of the spine. Additionally, placing a pillow between the knees will help reduce lumbar and pelvic torsion. Women with larger hip and small waists will find a small pillow under the waist will prevent lateral bending of the spine while lying on the side.

Choosing A Pillow

Choosing a pillow which supports the cervical spine is extremely important, especially for those with neck or upper back problems as well as those with a history of headaches. There are a number of cervical pillows on the market, however, many of the inexpensive pillows (those under $20) are poorly designed with rigid foam which does not conform to the natural contours of the head and neck. Look for a cervical pillow which will contour to the shape and size of your head and neck while still providing support. Don't be scared to spend a little extra on a high quality pillow - it's well worth the money, and besides, it's something you'll use everyday.

Ergonomics 101-Proper Lifting Techniques

This is the final installment in my series on Ergonomics. I find that little injuries built up over time are cause of most of my patient's problems. My wish is for everyone to learn a little something that they can take back to work that will keep them just a bit safer. This series is full of helpful hits. Dig in people!!


Dr. Steph


The Squat Lift - Ideally, objects should be lifted via the squat lift. With the back relatively straight, the knees are bent so that low back stress is minimized. While this does not seem as easy or natural as simply bending forward at the waist it significantly minimizes the lower spinal stress which can lead to numerous injuries including intervertebral disc herniation. Also, keep the feet wide apart when lifting the object and be sure to keep the object as close to your body as possible.


When Bending The Knees Is Difficult - For individuals who cannot fully bend the knees in order to pick up objects some bending of the spine may be necessary. In these cases, be sure the object being lifting is not heavy and most importantly, be sure to keep the object as close to the body as possible. The farther the object is away from the body the greater the stress on the spine.


The Golden Rule of Lifting - As stated above, be sure to keep objects as close to the body as possible during the lifting and carrying of objects.


Repetitive and Heavy Lifting - Even when proper lifting techniques are used repetitive stress injuries to the spine will occur if objects are too heavy or lifting is done continuously to the point that the spinal musculature becomes fatigued. Never lift heavy objects alone - get assistance or use a dolly. Never lifting continuously to the point that spinal muscles become fatigued. This will dramatically increase the odds of sustaining spinal injury.


Diagonal Lift - The diagonal lift is useful for heavier items that are close to the ground, such as a heavy box. Because this lift requires that you get down close to the item, you protect your back by making your legs do the lift.


Instead of approaching an item straight on, come at it diagonally from one corner. Lower your body down and place one knee on the ground. Gather the item onto your thigh and into your lap. With your back straight and your arms secured around the item, set your core muscles, and stand straight up - making sure your head rises before your hips.

Dr. Stephanie Maj has a thriving family practice in the heart of Chicago. Her clinic is located at 1442 W. Belmont Ave., 1E, Chicago, IL 60657. 773.528.8485.  www.communitychiropractic.net

Gratitude Rather than Dread for the Holidays

A good friend of mine and coach Dr. Pat Gaymen sent out a November reminder.  The note was motivated by something I was reminded of today in my office. Today we hung our banner for our annual 12 Days of Cheer event-where we celebrate our patients for 12 days in December, offering New Patient exams and adjustments in exchange for helping us sponsor a family for the holidays. Plus, we give your patients a gift for all of those 12 days! This is all great stuff, right?


My question is why we are getting so many moans and groans? Maybe it is the imminent winter, the reality that the sun is going bye bye. These comments bring up pictures of dread instead of joy. This month please I am joining Dr. Gaymen in a crusade to remind people that the Holidays are about gratitude, joy, fun, friends and family. They are about an opportunity to give our time, our love, our money to others. And the blessing for you is that you have a chance to change your routine and have some fun in the process. 

• Really think about giving thanks
• Create a Gratitude Board in your office and ask people to post what they are thankful for (Get some leaf or turkey or cornucopia notepads for fun)
• Take time to plan
•  What can you eliminate from your regular routine?
• Decide to make this season a good one.
• What can you add that will make this a truly happy, loving time?
• Have you looked at the sparkling night sky lately?
• Decide how you want this Season to be for you and your family
• Set the wheels in motion to make that happen (as closely as possible)
• Make of list of people or things that enrich your life – then thank them Find someone or some place where you can enrich someone’s life
• Get children involved in being thankful
• Notice the magnificent colors Mother Nature is showing us
• Enjoy company while you cook (if you do)
• Bring is some beautiful leaves to be part of your decorations
• Get a massage right in the middle of everything else
• Invite someone to spend time with you and let them know they are important to you
• Enjoy the feel of the crisp Fall weather
• Take time to notice the joy of giving 

Ergonomics 101-Setting Up Your Workstation

Having a well planned, ergonomically designed workstation increases productivity, minimizes repetitive stress injuries, increases employee morale, and increases the bottom line. Since everybody has different tasks and different body types, no one workstation setup is ideal for everyone. There are, however, some basic guidelines that should be abided by when designing a workstation.

Space - There needs to be adequate space for you to comfortably accomplish all tasks required of you. If you're constantly running into others or cannot properly function due to lack of adequate space physical and emotional stress increases while productivity decreases.

Equipment - Having the proper equipment which has been designed for the task at hand is essential. Equipment should be compatible with other equipment and be ergonomically designed to conform to your specific duties. Chairs should move freely in the work area and fit under desks and tables, lighting should fully light all work areas while not reflecting off of monitor screens, and computers and monitors should fit desks properly so screens can be read in comfortable positions and computer discs can be inserted without getting on all fours under the desk.

General Layout - Plan ahead. If you know what tasks you will be performing and what equipment you need, draw a floor plan and include equipment, furniture and accessory placement. Be sure keep those items used most frequently within reach are nearby to minimize strain and twisting. Commonly used equipment and other materials should be within reach from your primary workstation position.

Accessories - Add stackable document holders, have your Rolodex nearby, purchase telephone headsets and any other items which can help to organize your workstation and keep all important and frequently used materials within your reach.

Dr. Stephanie Maj has a thriving family practice in the heart of Chicago. Her clinic is located at 1442 W. Belmont Ave., 1E, Chicago, IL 60657. 773.528.8485.  www.communitychiropractic.net