Patient Education
Read some of our reviews from Google.
Randall - Sep 2, 2011
Worlds greatest and most dedicated health practitioner on earth. No one will spend more time and effort on your health issue. She miraculously traced my problem to an old root canal job. And then recommended a fantastic dentist. Thanks Dr Collins! And I love your office with all the good stuff.
Mr. Hip - May 19, 2011
I was referred to Dr. Collins by a friend of mine. I was having low back pain and left hip pain. Through his ability to accurate diagnose my condition, he was able to help me with my low back pain. Concering my hip, I had a congential condtion that required specialist. Dr. Collins referred me to a hip specialist who told me that I would need surgery immediately. If it was not for Dr. Collins, I would not be able to walk today.Not only is Dr. Collins a great doctor, but he also knows when to refer to a specialist. Thank you Dr. Collins taking care of my back and also referring to a specialist for my hip.
FRANCES - Apr 21, 2011
A couple of years ago I was in class and turned around to give someone some papers. I was in the process of turning back around when my neck became stiff and I couldn't move it. It was very painful. I went to Dr. Collins and after he treated me I was much better. If anyone is looking for a chiropractor you need to go see Dr. Collins!!
Apr 19, 2011
Go to Dr. Collins, he is excellent. I was having serve pain in my neck and was going to my medical docotr who was only giving me pain medication. After a year, my sister refered me to Dr. Collins. After my first visit with Dr. Collins, I was able to move my neck and finally get a restful night sleep. I would tell anyone, if you are looking for a doctor, see Dr. Collins. I feel renewed.
Exercise
Abdominal Exercises
Strong abdominal muscles may actually prevent you from incurring a back injury, since these muscles are so critical to maintaining your spine's position, as well as assisting you with lifting.
Strong abdominals can also lower minimize or avoid back pain from excessive strains, help your body deal with sudden bouts of stress and play an important role in healing after spine surgery or a debilitating back injury.
Here is a simple exercise for strengthening your abdominals:
- Lie on your back with your knees bent and feet flat on the floor.
- Tighten your abdominal muscles and tilt your pelvis backward, pushing your lower back toward the floor.
- Hold 3-5 seconds, then relax.
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Do 10-20 repetitions.
Back Exercises
- Lie flat on your stomach.
- Raise one arm at a time. Hold for 3-5 counts, then slowly lower. Do 5-20 repetitions for each arm.
- Try raising one leg at a time. Hold for 3-5 counts, then slowly lower. Do 5-20 repetitions for each leg.
- Advanced versions of this exercise involve raising both legs or arms simultaneously.
- Bend your elbows.
- Slowly press your elbows straight back, squeezing the shoulder blades together.
- Hold 3-5 counts.
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Do 10-20 repetitions.
Neck Exercises
- Tuck in your chin.
- Push your head back against your hands or the floor (if your are lying on your back).
- Hold 3-5 counts.
- Do 10-20 repetitions.
- Place your hand on the side of your head.
- Tuck in your chin and push your head to the side, against your hand.
- Hold 3-5 counts.
- Do 10-20 repetitions.
Pilates
Pilates is an exercise program named after Joseph Pilates, who developed an exercise program in the early 20th century to improve the physical fitness of World War I soldiers. Pilates incorporated resistance into programs for rehabilitating injured patients. He later incorporated springs into exercise machines, which became the foundation of the famous Pilates equipment used today.
Pilates centers on rehabilitating and strengthening key muscles involved in posture. At the heart of the Pilates program is the belief that keeping the spine in its natural, or neutral, position can help mitigate and even prevent back pain.
Key components of the Pilates exercise system include:
- A mental focus intended to improve movement efficiency and muscle control
- Awareness of the importance of keeping the spine neutral
- Breathing techniques that promote mental focusing and centering
- Strengthening deep back and abdominal muscles to support posture
The Pilates equipment uses springs to create resistance. At the heart of the Pilates system is a device, called the Reformer, that consists of a sliding platform anchored at one end of its frame with springs. The platform is moved by either pulling on ropes or pushing off from a stationary bar. A second Pilates device, called the Cadillac, consists of a padded base, over which a frame-like structure is suspended with bars, straps and other accessories hanging down. A third Pilates device, called the Wunda Chair, is a small bench that uses a bar attached with springs. Exercises are done by pushing on the bar while either sitting or standing on the bench, or standing or lying on the floor.
For more information about Pilates, click these links:
Web MD
"Have You Tried Pilates Yet?"
Mayo Clinic
"Pilates: May help those with back pain"
National Institute of Diabetes and Digestive and Kidney Diseases
"Physical Activity and Weight Control"
Pilates Method Alliance
An international, not-for-profit, professional association dedicated to the teachings of Joseph H. and Clara Pilates. Click Here to go the Web site
Walking
Walking is one of the most elegant, simple, and affordable means of providing your body with a host of fitness benefits. Because it calls into play so many different muscles groups, as well as kinds of exercise, it's one the best things you can do help ensure good spinal health, an efficient metabolism, and strong immunity.
Surprisingly, walking burns about as many calories as running or jogging, yet carries less a risk of cardiac over-exertion or risk of injuries such as shin splints.
A brisk, 15-minute walking mile can do wonders for you.
Simple tips on walking
- Allow your arms to move naturally; don't keep them rigid. The key is to relax while you are walking.
- Avoid carrying weight equipment, such as small dumbbells.
- Be mindful of the kind of surface on which you walk. The most ideal kind of surface is cushioned or rubberized, although it is hard to find anywhere except an indoor track or fitness facility. Grass is another semi-ideal surface because it "gives" to your weight. Concrete, tile, stone or linoleum floors are among the worst kinds of surfaces on which to walk.
- Experts generally agree that you should start out walking about 20 minutes several days a week, gradually increasing that to 30, 40, 50 minutes, and so on.
- In colder months, layer your clothing. This will allow your body to trap heat that it needs, and shed heat that it doesn't need.
- Invest in a good quality pair of walking or running shoes that give you plenty of support in the heel, ball and arch. Uppers should be composed of breathable materials such as nylon or leather.
- Keep you head and chin up at all times. This not only ensures a neutral spine, but keeps you alert to dangers, such as cars or other hazards.
- Walk briskly.