Sunday, July 29, 2012

How Yoga Wrecks Your Body

In the adult body there are normally 206 bones. Depending on your definition of joints there are somewhere between 200 to over 300 joints in the adult body.  Given those numbers it’s safe to say that our bodies are built to move.

Movement is essential to maintaining a healthy pain free body. Equally important to health and pain free living is rest, good nutrition, and relaxation.  A balanced system is a healthy system. Sedentary jobs, inactivity, repetitive activity, injuries, trauma, sleeplessness, fatigue, mental and physical stress etc. are all factors that challenge our bodies ability to flow in and out of situations and remain healthy and pain free.
 "How Yoga can Wreck your Body" is an interesting article from the New York Times. It’s an easy to read story of  how an activity like yoga which is innocent, fun and healthy for many people can be or become harmful and even dangerous for others. This article could easily be titled “How running, tennis, baseball, volleyball, weight lifting, walking, or working as a grocery store checker wrecks your body.” Just because we enjoy something and it is touted as being healthy doesn’t mean it is always good for us.  Timing is everything.
We want our patients to move and be active.  However, not all activities are created equal and not all bodies are able to handle activities equally, especially if your experiencing pain.  Pain and dysfunction is a sign that something isn’t right, it’s our bodies way of saying “pay attention to me, I need help.”  

Monday, July 23, 2012

Tips for Choosing a Pillow

There are any number of options for bed pillows, both in shape and material.  And there are some unique pillows out there, take for example the Snoogle body pillow or the Travelrest travel pillow.  So what should you look for in a pillow?

You want your spine in as close to normal alignment as you can get it while you sleep.  For side sleepers this means a pillow for your head that fills in the gap between the bed and your head without tilting your head sideways in either direction.  A small pillow under your waist or a regular size pillow between your legs may be helpful as well.  For back sleepers a little thinner pillow is usually OK under your head.  There are some pillows with an ergonomic (body fitting) curve build in to support your neck, which is a nice concept.  However, I find in reality they tend to have a "drop off" that can be a bit too steep for the shoulders transitioning to the neck.  Also, if you're a back sleeper with back pain a larger pillow under your legs can take strain off your back.  Finally, stomach sleepers need a thinner pillow (since you turn your head to the side, which really isn't great for your neck) or a pillow with a cut-out for your face so you can breathe while keeping your spine in better alignment.  If you can help it, I'd recommend avoiding stomach sleeping altogether since even with a cut-out you're not going to get the best spinal alignment.

The material of which the pillow is made also plays into selection, but this area is more a matter of personal preference so long as spinal alignment is maintained.  I find that Memory Foam type pillows seem hard.  Feather pillows don't hold their "fluff" to support you as much as you might think.  The basic foam pillow isn't bad in the beginning, but then gets squashed down with use.  My favorite?  Down alternative- usually soft enough, but still supportive, and it seems to last longer than the basic foam pillow.

So, to sum it up, get your spine in good alignment and go with whatever is most comfortable to you and helps you sleep.  Sweet dreams!


Friday, July 20, 2012

How often should I replace my running shoes?

If you are having pain in your knee joints, muscle fatigue or sore feet, it may be time to replace your running shoes.  A general rule of thumb, is to replace your running shoes every 300-500 miles.  However, this number may vary depending on the type of shoe you train in, your body weight, surface you train on and your running form.  We recommend purchasing a new pair of shoes before your current shoes are worn out.  The purpose of this is to break the new shoes in so that your body can get used to the shock absorption in the new shoes.  It's a good idea to wear the new shoes in your "normal life" for about two weeks before running in them. If you continue to have pain after replacing your running shoes, consult a physical therapist at CORE Rehab for an evaluation.


Monday, July 16, 2012

Want to know a bit more about neurofeedback and some of the more unusual ways this powerful technique is being used.  Want to see why the AC Milan soccer team put a mind room at their facility.  There are many athletes utilizing these techniques to gain the edge  needed to be successful. Neurofeedback is also used  for treating more traditional problems such as ADHD, anxiety or PTSD.  I found this article that was easy to read and looked at the many possibilities to tune up that organ we call the brain.  Do something today for your control center.  Train your brain

Wednesday, July 11, 2012

Get up and move! Or at least get up...

Everyone knows that getting 30 minutes of moderate-intensity exercise five times a week is good for us, right? Turns out that sitting less can have a significant result on our health as well!

Check out this article discussing how spending a little less time on the couch can significantly lengthen your life

If pain is preventing you from meeting your exercise goals each day, see a physical therapist at CORE Services for an evaluation! In the mean time, get off the couch and go do something fun!


Monday, July 9, 2012

Welcome to our blog

We are a multidisciplinary clinic in St. Louis, MO providing physical therapy, biofeedback and psychological services.  We were founded in 1999 by a group of experienced chronic pain specialists but we treat multiple conditions.

The conditions we treat with an interdisciplinary approach include, but are not limited to, chronic pain, women's health issues, chronic headaches, jaw joint related pain, scoliosis, posture correction, athletic injury treatment and avoidance, treatment of performance artists, etc.  Our president, Julie Hereford, PT, DPT is also currently writing a book about sleep and rehab, due out in 2013. 

Biofeedback treatment is used for pain management but can also be used alone for a variety of conditions including insomnia, stress management, ADHD, depression, etc.

Keep checking our blog for information on these and related topics.

Contact us at for more information or visit our website at