Exercise, Aches and Pains, Oh
My!
Dr. Ryan Dunn D.C
Mile High Spine and Sport
www.milehighspineandsport.com
drryan@milehighspineandsport.com
720-446-9998
Major Aspects to Getting rid of Pain
• Posture/Exercise
• Nutrition
• Brain/Emotions
• 50 percent of older adults who live on their
own and 75-85 percent of the elderly in care
facilities suffer from chronic pain. Yet, pain
among older adults is largely undertreated,
with serious health consequences, such as
depression, anxiety, decreased mobility, social
isolation, poor sleep, and related health risks.
Posture
Upper Crossed Syndrome
Brugger’s Relief Position
Foam Rolling for Upper Back
• Mckenzie roll (amazon.com)
– Good for lumbar support
• You can buy numerous reading
stands for ipads, computers, books,
etc on amazon.com
• Postural taping
Things to Keep in Mind
• Posture while exercising
• There is no perfect posture if you are still all
the time
Lower Crossed Syndrome
Hip Flexor Stretches
Other Options
Glute
Bridge
Core Work
• Side Planks
Ankle Motion
• Loss of ankle motion is directly correlated with
increases in falls, knee pain, ankle sprains, hip
pain, and low back pain (Powers et al 2009)
Standing Balance Progressions
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Standing two feet- eyes closed (EC)
Standing still on one leg eyes open (E0)
One leg triplanar balance (EO)
Standing still on one leg eyes closed (EC)
One leg triplanar balance (EC)
Make sure you can pass these for greater than
15 seconds before trying unstable surface
training
Exercise
• Do something active at least 30 minutes a day
• Add in the exercises I gave you to help keep
you healthy
Other things that Can help with pain
and staying healthy
• Chiropractic
– help restore posture, lost movement, and decrease
pain
• Corrective Exercise and Functional Exercise
– Important for strength, balance, and injury prevention
• Manual therapy (massage, graston, active release
treatment)
– help restore range of motion and decrease pain
• Acupuncture/Dry Needling
– Can be used to relax and activate various muscles, aid
in mental/emotional relaxation and many other
conditions
Inflammation
What is Inflammation?
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Pain
Disease
Sickness
Swelling
Redness
infection
Inflammation
• Inflammation is the body's attempt at selfprotection; the aim being to remove harmful
stimuli, including damaged cells, irritants, or
pathogens - and begin the healing process.
Feb 23rd
2004
Over the counter NSAIDS (Cox1
and 2 inhibitors
• Aspirin (Bufferin, Bayer, and
Excedrin
•Ibuprofen (Advil, Motrin, Nuprin
•Ketoprofen (Actron, Orudis
•Naproxen (Aleve)
Presciption NSAIDS (Cox 1 and 2
inhibitors
• Daypro
•Indocin
•Lodine
•Naprosyn
•Voltare
Prescription Cox 2 inhibitors
• Celebrex
Are You Eating Your Pain?
• The body perceives the the consumption of
inflammatory foods as INJURIOUS, which
leads to the release of a host of inflammatory
chemicals that cause pain
Inflammatory Foods
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Wheat
Soy
Corn and all corn products
Alcohol, cigarettes, etc
Dairy
Sugar
Vegetable Oil (includes Canola Oil and many
others)
• Artificial sweeteners
• Grain fed meats, poultry, farm raised fish
Anti-inflammatory foods
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Fruits
Veggies
Nuts
Seeds
Pasture Raised Poultry, eggs
Pasture Raised Grass fed meats
Wild Fish
Quinoa, wild rice, legumes
Dark chocolate- 80 percent cocoa or greater
Red wine and Stout beer (1-2 servings)
Coconut oil, Olive Oil, Grass fed pasture raised butter,
ghee (clarified butter) and many others
Overwhelmed
• Easy places to start.
– Cut back on processed foods
and foods that come in a bag
or box
– Eat one more veggie a day than
you do currently
– Cook with one or more new
spices/herbs a week
– Learn to cook one new meal a
week
– 80/20 rule
Deflame.com
• For more information on eating an antiinflammatory diet please visit
www.deflame.com
Brain/Emotions
Brain Pain relief
• Breathing with visualization/positive imagery
• True relaxation for the mind
• Recognition of possible emotional/mental
triggers
Dr. Ryan Dunn D.C
Mile High Spine and Sport
www.milehighspineandsport.com
drryan@milehighspineandsport.com
720-446-9998