What That “Crack” Really Means

When you twist your neck and hear that familiar sound, you’re not putting something “back in place.” You’re likely releasing gas bubbles from joints that are already overly mobile.

So yes, cracking your neck feels good — but the joints that pop are often the ones that move too easily. The real issue is usually deeper, stiffer, and doesn’t crack on command.

Why Cracking Your Neck Feels Good… But Isn’t Enough

Most neck tension isn’t isolated. The body works as a closed system, and your spine is no exception. A stiff, hunched mid-back known as the thoracic spine -is often the real cause of chronic neck tightness.

When the thoracic spine loses mobility from poor posture, long hours at a desk, or daily stress, the neck tries to compensate by moving more than it should. That extra motion creates strain, fatigue, and the constant urge to crack it for relief.

The Smarter Way to Find Relief

At Miami Sports Chiropractic & Yoga Center, we don’t chase the crack—we look at the whole chain. We assess your posture, movement patterns, and spinal balance to figure out what’s overworking, what’s stuck, and how to restore real function.

Using a combination of chiropractic care, Class IV laser therapy, and yoga-based rehab, we help your body reset—so you feel better, move better, and don’t need to rely on DIY neck cracking just to get through the day.

Ready to Feel Better for Real?

If your neck constantly feels tight, stiff, or overworked, it’s time to go deeper than the pop.

Book an appointment here

Or learn more by watching this quick explainer video:
Why Cracking Your Neck Feels Good (But Doesn’t Fix It)

The post Cracking Your Neck Feels Good—But Here’s Why It Doesn’t Fix the Problem appeared first on Miami Sports Chiropractic & Yoga Center.

Ever left a piece of chewing gum out on the counter overnight? You know what happens—it dries out, hardens, and loses its bounce.
That’s exactly what happens to your soft tissue when you stop moving well. Whether from sitting too long, repetitive workouts, or poor posture, your muscles and fascia start to act like stale gum: stiff, sticky, and one wrong move away from injury. If only there was a chiropractor in Aventura who could help :)

The Secret to Rehydrating Your Body’s Tissue

Movement is hydration for your fascia. It keeps muscles elastic, joints mobile, and your body feeling energized. But you can’t just go from 0 to 100—stretching cold, tight muscles can do more harm than good. Instead, focus on slow, intentional movement that “chews the gum” back to life.

One of the best places to start? The hip hinge. It’s a foundational movement that teaches your body to bend from the hips instead of straining your low back. When done right, it reactivates your glutes, hamstrings, and core—giving you both strength and mobility.

Move Smarter, Not Harder

At Miami Sports Chiropractic & Yoga Center, we teach patients how to move with intention. Whether you’re an athlete, an active parent, or someone recovering from an injury, we help retrain movement patterns that reduce pain and prevent re-injury.

We combine expert chiropractic care with yoga therapy and functional rehab to get your body working the way it’s designed to—resilient, aligned, and pain-free.

Looking for a Chiropractor in Aventura?

We’re not your average clinic. If you’re tired of quick fixes that don’t last and are looking for a chiropractor in Aventura who focuses on long-term function, we’re here for you.

From spinal adjustments to guided rehab and personalized yoga therapy, we create custom care plans that help your body heal and perform at its best. It’s time to stop treating symptoms and start restoring movement.

Ready to Soften That Gum?

If your body feels stiff, stuck, or just “off,” let us help you rehydrate your tissue, restore your posture, and move like yourself again.
Because your muscles aren’t broken—they’re just waiting to bounce back.

The post Why Your Muscles Feel Like Old Gum (And What to Do About It) – Chiropractor in Aventura appeared first on Miami Sports Chiropractic & Yoga Center.

At Miami Sports Chiropractic & Yoga Center, we’ve built a unique system where yoga is integrated directly into your medical treatment plan — and updated daily based on your progress.

What Makes Our Yoga Therapy Different

Most yoga isn’t designed for people recovering from injuries. In fact, without proper guidance, certain poses can make pain worse or slow your recovery.

That’s why every yoga teacher at our clinic is trained by our doctors to understand orthopedic injuries, surgical rehab protocols, and common movement dysfunctions. We don’t do generic poses or cookie-cutter flows. Everything is:

• Customized to your injury and body type
• Designed to support the healing process — not just increase flexibility
• Adjusted daily based on your progress
• Integrated with chiropractic care, physical therapy, or postpartum rehab

This is yoga therapy for orthopedic conditions, not yoga for yoga’s sake.

Why Integrating Yoga Into Treatment Works

When yoga is coordinated with your medical team, it becomes a powerful tool for healing. The right movements can:

• Reduce pain without overloading the body
• Restore joint mobility safely
• Activate and strengthen underused muscles
• Improve posture and balance
• Prevent compensation patterns and re-injury

Our patients often tell us they feel stronger, safer, and more confident in their bodies as they move through care — because they’re not just lying on a table, they’re learning how to move well again.

Real Care for Real Life

Yoga therapy for orthopedic conditions is especially helpful for people who want to stay active while healing — or who are ready to finally address an old injury the right way.

Whether you’re recovering from low back pain, a rotator cuff tear, TMJ, pregnancy and postpartum issues, or a sports injury, our approach supports every phase of your healing.

Start Moving Smarter

If you’ve been told to just “do some stretching” or handed a home exercise sheet that didn’t help, it’s time to try something different. Our integrated approach to movement and rehab is designed with real life — and long-term results — in mind.

Ready to experience yoga as part of your treatment?
Click here to book your visit or call us to learn more about how we customize yoga therapy for you.

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Why Your Brain Gets Stuck in “The Panic Room”

Think of your brain as a house with different rooms. The amygdala is like a panic room—when stress hits, this part of your brain triggers a fight-or-flight response, making everything feel like an emergency. Meanwhile, the prefrontal cortex is like a library—calm, rational, and focused. When you’re overwhelmed, your brain locks you in the panic room, making it hard to think clearly. That’s where the 5-4-3-2-1 method comes in.

How the 5-4-3-2-1 Method Works

This technique helps you quickly activate your senses, grounding you in the present moment and allowing your brain to shift gears. Here’s how to do it (VIDEO ON YOUTUBE AS WELL!)

1. 5 things you see – Look around and name five objects in your environment.
2. 4 things you feel – Notice four sensations, like your feet on the floor or your clothing against your skin.
3. 3 things you hear – Tune into three distinct sounds around you.
4. 2 things you smell – Identify two scents, or recall a favorite one.
5. 1 thing you taste – Even if it’s just the taste in your mouth, focus on it.

By engaging your senses, this method helps your prefrontal cortex take back control, calming your nervous system and reducing anxiety.

Next time you feel stress creeping in, try the 5-4-3-2-1 method—it’s a simple tool that puts you back in charge of your brain and body.

Want more strategies for stress, posture, and pain relief? Visit DrDoman.com for expert tips and personalized care.

The post How to Stop Stress and Anxiety Fast: The 5-4-3-2-1 Method appeared first on Miami Sports Chiropractic & Yoga Center.

What Is Text Neck?

Text neck happens when you constantly look down at your phone, causing your head to shift forward. For every inch your head moves in front of your shoulders, your spine takes on an extra 10 pounds of pressure. Over time, this strains your muscles, compresses your spine, and can even contribute to long-term damage.

How to Fix Text Neck in 3 Easy Steps

The good news? You can fix it with a few simple changes:

1. Bring your phone to eye level – Instead of dropping your head down, lift your screen up so your spine stays aligned.
2. Do a chin tuck – Pull your chin straight back (not down) to reset your posture. Hold for five seconds and repeat a few times throughout the day.
3. Take posture breaks – Set a reminder to check your posture every hour and stretch your neck and shoulders.

Why Fixing It Matters

Ignoring text neck can lead to chronic pain, tension headaches, and even nerve issues over time. But small adjustments can make a big difference! By taking a few seconds to fix text neck every day, you’ll keep your spine healthier and reduce discomfort.

Want a visual demonstration? Watch my latest video on how to get rid of text neck here!

If you’re dealing with neck pain, schedule an appointment at Miami Sports Chiropractic & Yoga for pro care: www.DrDoman.com.

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If you’re dealing with jaw pain or TMJ issues, check out our video below, where Dr. Doman, The Yoga Doc, breaks it all down in simple terms.

What Is TMD?

TMD stands for temporomandibular disorder, a condition that affects the jaw joint (TMJ) and the muscles around it. The TMJ is a hardworking hinge that lets you talk, chew, and yawn. When it’s not working correctly, you may notice symptoms like:

• Jaw clicking or popping
• Stiffness or soreness in the jaw
• Headaches or earaches
• Pain in the neck, shoulders, or face
• Difficulty opening or closing your mouth

How Does TMD Develop?

TMD can develop for a variety of reasons, including:

1. Teeth Grinding or Clenching – Often linked to stress, this habit creates tension in the jaw muscles.
2. POOR POSTURE!!! – Sitting or standing with your head forward can strain the jaw and neck muscles.
3. Injury – Trauma to the face or jaw can lead to misalignment.
4. Chronic Stress – Stress can tighten muscles in the jaw, neck, and shoulders, worsening TMD symptoms.

Why TMD Symptoms Shouldn’t Be Ignored

Many people brush off jaw pain or headaches, assuming they’ll go away on their own. But untreated TMD can worsen over time, leading to chronic pain or even difficulty eating or speaking. Since the jaw is so closely connected to the neck, shoulders, and head, TMD can also cause tension headaches, neck stiffness, and other widespread discomfort.

How We Treat TMD at Miami Sports Chiropractic & Yoga Center

At our Aventura clinic, we take a comprehensive approach to treating TMD. Our treatment plans may include:

• Chiropractic Adjustments – Restoring proper alignment to reduce strain on the TMJ.
• Class IV Laser Therapy – Using advanced technology to reduce inflammation and promote healing.
• Manual Trigger Point Therapy – Relaxing tight muscles that contribute to jaw pain.
• Posture Exercises – Improving alignment to take pressure off the TMJ and surrounding muscles.

Our goal is to not only relieve your symptoms but also address the root cause of your TMD so you can live pain-free.

The post What Causes Jaw Pain? Understanding TMD and How to Find Relief in Aventura, FL appeared first on Miami Sports Chiropractic & Yoga Center.

Want to see how it works? Watch the full video here: How Laser Therapy Relieves Pain and Replaces Cortisone Shots for Faster Recovery.

What Is Class IV Laser Therapy?

Class IV laser therapy is a high-powered medical treatment that uses light energy to penetrate deep into your tissues. The laser stimulates cellular repair, reduces inflammation, and promotes faster healing. Unlike cortisone injections, which only mask symptoms temporarily, laser therapy addresses the root cause of pain by enhancing your body’s natural healing processes.

Curious about the benefits? Don’t miss the detailed explanation in our video: Watch Now.

Conditions Laser Therapy Can Treat

Class IV laser therapy is versatile and effective for a range of musculoskeletal conditions, including:

• Back pain
• Sports injuries
• TMJ disorder
• Knee pain
• Tendonitis
• Arthritis

By targeting the injured area with precision, laser therapy reduces inflammation and boosts circulation, allowing you to feel relief and regain mobility faster.

See real-life results and learn more about how this technology works by watching: How Laser Therapy Relieves Pain and Replaces Cortisone Shots.

Laser Therapy vs. Cortisone Shots

While cortisone shots have been a go-to option for pain relief, they come with limitations. Cortisone can weaken tissues over time, and its effects are temporary. Class IV laser therapy offers a safer and more sustainable alternative by working deep within the tissue to heal rather than suppress symptoms.

In some cases, laser therapy can even be used in place of a cortisone injection, giving patients a non-invasive option to address chronic or acute pain.

Why Choose Laser Therapy?

Laser therapy is not only effective but also:

• Non-invasive: No needles or surgery required.
• Painless: Most patients report a soothing, warm sensation.
• Quick: Sessions are typically 10-20 minutes with no downtime.
• Safe: Backed by research and used in top medical facilities.

Get Started with Laser Therapy Today

If you’re ready to say goodbye to pain and explore the benefits of Class IV laser therapy, we’re here to help. Schedule a consultation today and find out how this innovative treatment can transform your recovery process.

For more insights and a closer look, a curiosity about laser therapy for pain relief, make sure to watch our YouTube video: How Laser Therapy Relieves Pain and Replaces Cortisone Shots for Faster Recovery.

Want to work with us? Let us help you!

The post How Laser Therapy Relieves Pain and Replaces Cortisone Shots for Faster Recovery appeared first on Miami Sports Chiropractic & Yoga Center.

How Skiing Help Aligns Your Body

Skiing forces your body into a biomechanically ideal position. When you’re on the slopes:

• Your toes, knees, and hips stay in alignment, all pointing in the same direction.
• You engage the large, powerful muscles in your glutes and pelvis, providing support and stability.

This alignment reduces stress on your lower back and hip joints, which often bear the brunt of poor posture and uneven weight distribution during daily activities.

Common Posture Problems That Skiing Fixes

Skiing forces your body into a biomechanically ideal position. When you’re on the slopes:

Your toes, knees, and hips stay in alignment, all pointing in the same direction.

You engage the large, powerful muscles in your glutes and pelvis, providing support and stability.

This alignment reduces stress on your lower back and hip joints, which often bear the brunt of poor posture and uneven weight distribution during daily activities.

Why Skiing Makes You Feel Better

A week of skiing acts like an intensive alignment therapy session. By maintaining proper posture and actively using your glutes, you give your body the opportunity to move efficiently and relieve accumulated stress. Many people find this feels better than sitting at a desk all day or spending hours driving in awkward positions. Skiing helps align your body!

How to Apply Skiing’s Alignment Benefits to Daily Life

You don’t need to live in a ski town to enjoy these benefits. Here are some simple tips:

1. Sit Like You Ski: Keep your toes, knees, and hips pointing in the same direction. Avoid letting your knees flare outward or collapsing into your hips.
2. Engage Your Glutes: Whether walking, sitting, or exercising, focus on activating the large muscles in your pelvis and glutes to support your posture.
3. Avoid Slouching: Keep your spine upright and aligned, whether you’re at a desk or in a car.

Final Thoughts

Ski trips are not just fun—they’re an excellent reminder of how proper alignment and movement patterns can reduce back and hip pain. By adopting the principles of skiing into your daily posture, you can keep your body feeling great long after the snow melts.

Watch This Video for More Tips

If you’re dealing with back or hip pain, schedule a visit at Miami Sports Chiropractic & Yoga to learn more about how we can help you stay aligned and pain-free—whether you’re on the slopes or in the office.

The post Why Ski Trips Can Help Relieve Back and Hip Pain appeared first on Miami Sports Chiropractic & Yoga Center.

Let’s face it—tension headaches are the worst. They show up uninvited, usually right in the middle of a busy day, and make it impossible to focus on anything except how much your head hurts.

But here’s the good news: You don’t have to suffer through them. With a few simple techniques, you can relieve the pain in under a minute. (Yes, really.)

Want to know how? I made a quick video walking you through my 3 favorite headache-relief tricks—no tools, no pills, and no drama required. Click here to watch it now!

Why Do Tension Headaches Happen?

The short answer: Stress, bad posture, and too much time spent hunched over your screen. (Sound familiar?)

When you’re stressed or sit in awkward positions all day, the muscles in your neck, shoulders, and scalp tighten up. This can restrict blood flow and cause that dull, squeezing headache we all know and hate.

The Secret to Instant Relief

How to relieve tension headaches instantly: A little self-care goes a long way. By gently massaging specific points on your head, neck, and even hands (yes, hands!), you can release built-up tension and get back to feeling human again.

I’ve shared these techniques with patients for years, and they swear by them for quick relief. Watch the video to see exactly how it’s done, and thank me later!

How to Keep Tension Headaches Away

While these tricks are great for stopping a headache in its tracks, prevention is even better. Here are a few habits to help you avoid tension headaches altogether:

• Take Breaks from Screens: Get up, stretch, and rest your eyes every 30-60 minutes.

• Fix Your Posture: No more slouching! Sit up straight and keep your head aligned with your spine.

• Hydrate: Dehydration loves to disguise itself as a headache, so keep sipping water throughout the day.

• Stress Less: Easier said than done, I know, but regular yoga, meditation, or just a quick walk outside can work wonders.

Need More Help?

If tension headaches are becoming a regular part of your life, it might be time to dig a little deeper. At Miami Sports Chiropractic & Yoga Center, I help patients find the root causes of their headaches—and fix them for good.

Ready to feel better? Watch the video here, and if you’re looking for more personalized care, reach out! Your head (and shoulders) will thank you.

Stay well,

Dr. Doman

P.S. Know someone who’s always rubbing their temples? Share this link with them—they’ll appreciate it more than another cup of coffee.

The post Tension Headache? How to relieve tension headaches instantly. appeared first on Miami Sports Chiropractic & Yoga Center.

Play Better Golf Without Pain

Greetings, golfers of Aventura, FL! Are you looking to enhance your golf swing, improve your game, and reduce the nagging low back pain that often accompanies it? If so, you’ve come to the right place. As a chiropractor in Aventura and a contributor to the renowned golf book, The Four Secret Body Locks, I am here to shed light on an essential aspect of your golfing journey: posture. By understanding the importance of restoring posture and its direct impact on decreasing low back pain, you can pave the way for a stronger and more consistent swing.

The Golf Swing and Low Back Pain

It’s no secret that the golf swing places significant demands on the body, particularly the lower back. The repetitive and forceful twisting motion, coupled with the impact of striking the ball, can put immense stress on the spine and surrounding muscles. Over time, this can lead to discomfort, pain, and even injury, ultimately leaving you off the green and in a doctor’s office.

The Role of Posture

Maintaining proper posture throughout your golf swing is crucial for several reasons. Not only does it optimize power and accuracy, but it also minimizes strain on vulnerable areas like the lower back. Here’s how:

1. Alignment and Balance: A solid, balanced posture sets the foundation for a controlled and efficient golf swing. When your body is aligned correctly, weight distribution is optimal, reducing the risk of excessive stress on any one area, including the lower back.
2. Spine Stability: A neutral spine position acts as a stabilizer, effectively absorbing and transferring forces generated during the swing. By maintaining proper posture, you can distribute these forces evenly, minimizing the strain on individual vertebrae and reducing the likelihood of low back pain.
3. Muscle Engagement: Correct posture encourages the activation of core muscles, including the deep abdominal, hip, and back muscles. These muscles provide crucial support to the spine, enhancing stability, and protecting against excessive strain.

Restoring Posture: Your Path to Pain-Free Golf

Now that we understand the significance of posture in golf, let’s explore how you can visit Miami Sports Chiropractic & Yoga Center in Aventura, FL to restore and maintain proper posture to decrease low back pain and improve your game:

1. Postural Assessment: To identify specific imbalances or misalignments in your posture, consider scheduling a postural assessment with Dr. Sandra Doman. She can analyze your posture, identify any areas of concern, and develop a tailored treatment plan specific to golf.
2. Stretching and Strengthening Exercises: Incorporate innovative exercise sequences that target the muscles essential for maintaining proper posture, such as the hips, glutes, and back. This isn’t our first rodeo!
3. Ergonomics: Learn quest to improve your posture not only during your golf swing but also throughout your daily activities. Ensure that your workspace, including your desk and chair, promotes good posture. This holistic approach to posture will support your golf game and overall well-being.
4. Regular Chiropractic Care: Chiropractic adjustments can help correct misalignments and improve spinal mobility, relieving tension and reducing the risk of low back pain. By seeking regular chiropractic care, you can optimize your posture, enhance your golf swing, and prevent injuries.

Conclusion

By restoring proper posture, you can unlock your full potential on the course and bid farewell to low back pain…regardless of age! Remember, learning how to maintain correct alignment, engaging swing muscles, and seeking professional guidance can work wonders for your golf game and overall well-being. Don’t hesitate to call and schedule a postural assessment with our team at Miami Sports Chiropractic & Yoga Center to embark on your journey toward improved posture and pain-free golf. It’s time to elevate your game.

The post The Key to Unlocking Your Golf Potential: Restoring Posture to Decrease Low Back Pain appeared first on Miami Sports Chiropractic & Yoga Center.

Understanding Headaches

Headaches can stem from various causes, including tension, migraines, sinus issues, or even misalignments in the spine. Unlike medications that mask the symptoms, chiropractic care aims to address the underlying causes. Chiropractors focus on the relationship between the spine, nervous system, and overall body function. By evaluating the spine’s alignment and ensuring proper nervous system functioning, chiropractic adjustments can provide significant relief from headaches. Cracking and non-cracking techniques!

Our Chiropractic Approach

Chiropractic care for headaches revolves around the concept that misalignments or fixations in the spinal joints, can interfere with the normal stress-free functioning of the nervous system and lead to various health issues, including headaches. Through gentle and targeted adjustments, Dr. Doman corrects these spinal fixations, restoring proper spinal alignment and reducing stress on the overall body. By removing interference in the nervous system, chiropractic care can relieve headache symptoms and promote overall well-being. Combine this safe and gentle treatment with nutrition, posture exercise and yoga therapy for a personalized and long-term solution to nagging headaches!

Benefits of Chiropractic Care for Headaches

1. Addressing the Root Cause: Chiropractic care focuses on addressing the underlying causes of headaches, rather than just temporarily alleviating symptoms. By correcting spinal misalignments, chiropractors can help reduce the frequency and intensity of headaches over time.
2. Drug-Free and Non-Invasive: Unlike medication, chiropractic care offers a natural, drug-free approach to headache treatment. By relying on spinal adjustments, chiropractors help the body heal itself, promoting long-term relief without the risk of side effects associated with medications.
3. Personalized Treatment: Chiropractic care is tailored to the individual needs of each patient. Dr. Doman will assess the specific factors contributing to a patient’s headaches and develop personalized treatment plans. These plans may include adjustments, exercises, lifestyle modifications, and nutritional guidance, all aimed at reducing headache occurrence and severity.
4. Enhanced Overall Well-being: Chiropractic care doesn’t just target headaches; it also promotes overall well-being. By improving spinal alignment and nervous system function, chiropractic adjustments can enhance the body’s ability to heal, boost immune function, and support optimal health.

Let Us Help You

If you suffer from headaches and are seeking a natural and effective solution, chiropractic care in Aventura, FL at Miami Sports Chiropractic & Yoga Center may be the answer! By addressing the root causes of headaches and improving spinal alignment, Dr. Doman offers a drug-free approach to long-term relief. Experience the benefits of chiropractic care and take control of your headache symptoms for a healthier, more fulfilling life.

The post Chiropractic Care: A Natural Approach to Effective Headache Treatment appeared first on Miami Sports Chiropractic & Yoga Center.

We know that pregnancy is tough enough without having to deal with sciatica. That’s why our crew of skilled chiropractors and therapists specialize in treating this pesky condition, so you can focus on more important things, like figuring out how to navigate a growing bump to get your shoes on without getting out of breath (like I did!)

Sciatica Treatment for Pregnancy

Pregnancy can be a joyful time, but let’s be real, it can also be a literal pain in the back. Especially when you’re dealing with sciatica. Ouch! But fear not, dear mom-to-be! If you’re in Aventura, FL and sciatica is cramping your pregnancy style, we’ve got just the thing for you. Our conviniently located chiropractic office holds specialty certifications like the Webster chiropractic technique and has successfully treated legions of pregnant women with sciatica, and we’re pretty darn good at it too (if we do say so ourselves). So if you’re tired of waddling around wondering how to say goodbye to that pesky sciatic nerve pain, give us a call! We’ll have you feeling like your fabulous, non-pregnant self in no time.

Miami Sports Chiropractic & Yoga Center is conveniently located in Aventura, FL, and we’re always ready to welcome new patients with open arms (and a well-aligned spine). So don’t let sciatica cramp your style – call us today and let us help you kick that pain to the curb! Remember, a happy spine means a happy pregnancy. #ChiroForSciatica #PregnancyPainNoMore #AventuraChiropracticCare

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Why mix yoga and chiropractic care for low back pain? Are two treatment styles really necessary?

If you’ve ever been to a chiropractor in the past, it may be no surprise that you were given exercise recommendations, nutritional help, or received many different styles of physical therapies. The main goal of chiropractic care is spinal health and restoring alignment, which is done through spinal adjustments and various soft tissue techniques. As a holistic approach to healing, chiropractic care focuses on the body as a whole working to ensure optimal wellness for patients. Among many additional treatments and therapies that may be recommended by a chiropractor, yoga is one of our favorites at Miami Sports Chiropractic & Yoga Center in Aventura. 

Yoga is an ancient method of exercise, meditation, and breathing dating back at least 5,000 years. Many believe that yoga exists solely as a stretching and flexibility practice with no other benefits; however, this is only a fragment of what yoga can help to accomplish. 

What benefits does yoga provide?

The practice of yoga has an almost endless amount of benefits. Yoga offers benefits that help to unite your body, mind and spirit providing you with a calmer, happier, and more fulfilling life. Yoga also helps improve balance, increase energy, lessen chronic pain, reduce insomnia, promote weight loss, ease migraines, boost immunity, improve sexual performance, increase self confidence, lower blood pressure, improve breathing/asthma, improve circulation, improve posture, improved memory…the list could go on and on. 

Do yoga and chiropractic for low back pain complement one another? The answer is YES! The idea behind yoga is to strengthen muscle, balance your mind and body, and become more flexible. When yoga is done correctly, it can greatly improve the strength on the muscles that work to stabilize and hold your spine in alignment. Chiropractic helps to restore proper motion to the spine and yoga continues that process by increasing flexibility, strength, and range of motion. Yoga and chiropractic for low back pain will help lead you to a healthier spine and lifestyle.

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What is hip bursitis?

Hip bursitis is the pain caused due to inflammation of the bursae. It is a small semi-solid jelly-like sac located at every major joint throughout the body. It contains fluid and is present between bone and soft tissues to decrease friction.

The bursae inflame due to several reasons, but when it becomes irritated and inflamed, it results in hip pain known as hip bursitis.

Causes

The common cause of bursitis is repetitive action and activities that results in pressure on the bursae around the joint. It may include throwing a baseball, running sideways in tennis,  or natural body changes of pregnancy.  Standing off to one side and weight gain can also cause hip bursitis. Sometimes other minor causes can add to the pain, such as injury or trauma of soccer or football.

Symptoms

The primary sign of bursitis is pain ‘one finger localization’ on the side of the hip (without trauma or a fall!)  Initially, it is minor but gets severe and sharp over time. The most common symptom includes pain in central area of the hip and while lying on the affected side. It is also diagnosed due to pain when you stress the hip, walk upstairs and get in and out of the car. 

Risk Factors

Anyone can develop hip bursitis at any stage of life, but several factors increase the possibility. Some scenarios complicated treatment for hip bursitis BUT there is always rooms to improve your health and mobility.

It includes:

• Hobbies: 

If your job or favorite activities like golf or tennis demand repetitive pressure on bursae increases the risk of developing hip bursitis.

• Hip injury: 

A hip injury can occur due to lying in the same posture for a long time, falling on your hip, or bumping your hip. It increases the chances of bursitis.

• Spine disease: 

Spinal problems directly affect the entire body. The problems including scoliosis, arthritis, or other issues that affect the walk, cause hip problems.

• Bone spur: 

Bone problems such as bone spur can occur within the tendons attached to hip. They disturb the bursae causing bursitis.

When To See A Doctor

It can be treated without injections or surgeries and responds well to the balancing effects a chiropractic adjustment and therapeutic exercise! Treatment for hip bursitis is relatively uncomplicated.

• Hip pain that affects your activities of daily living
• Unable to continue sports
• Excessive swelling and redness
• Sudden immobility of joints
• Intense or unbearable pain when you exert yourself

In these conditions, an exam and treatment will get you pain-free and back on your feet. You can consult a doctor for lower back pain and hip pain, Dr. Sandra Doman, in Aventura, FL.

Conclusion

Hip bursitis is a common musculoskeletal condition triggered by different sports, life events, pregnancy and accidents. You can cure it with simple care and conservative chiropractic care.

Let us help you!

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Is your back pain giving you a hard time doing your normal activities? Is it hard for you to bend down and pick up your shoe? Do you experience sharp pain while getting out of bed in the morning? Then there might be treatable AND avoidable issue with your lower back. Outside of providers, here is why you will be interested in learning self-care practices for treating lower back pain.

Pain in the lower back is highly prevalent. $100 billion dollars a year spent in the United States every year prevalent.  You will see almost every person you know suffering from some type of lower back pain. This is because of sports injuries, pregnancy, unhealthy lifestyle, bad posture, lapse in physical exercise, age, heredity etc.   All of this can cause acute and chronic low back pain.

Therefore, to relieve this pain, there are a variety of health care professionals worldwide and certainly in Aventura! There is a drug-free non-surgical specialist for spine and back pain called chiropractors. Chiropractors are primary care limited physicians who uses different manual treatment and exercise techniques to relieve lower back problems. Hence, if you also have back pain, you should contact the best doctor for lower back pain.

Can we do chiropractic exercises at home?

Yes!  Chiropractors like other specialists focus on unique populations to fit your individual case such as golf-related pain, pregnancy pains, sports injuries, feeling like you’re getting older.   Pain is common but not normal! You can find a lot of chiropractors all over the world. You can search for a back specialist near me and see a list of chiropractors. At Miami Sports Chiropractic & Yoga Center our home exercises are geared towards improving posture, yoga therapy, spine and hip stabilization, and mitigating sports injuries.  So yes, you can easily do some of the exercises at home.   Check out Foundation Training to start if you’re curious about an introduction to safe and effective low back pain exercises at home. They are some of the experts in teaching self-care practices for treating lower back pain

How to relieve back pain at home:

 If there is no back pain doctor available or you can’t go to a specialist, then you can try a few safe and simple movements at home.

If you are doing the exercises at home and they are accompanied by an increase in pain, you should stop immediately.

We utilize an enormous library of unique yoga therapy and posture rehabilitation exercises customized to suit your body and injury.  Until you can schedule a 1-1 consult, here are two more generalized exercises that you can do at home to help relieve lower back pain.

• Pelvic Tilt:

The first exercise that can benefit your lower back pain is the pelvic tilt. For this exercise, lie on your back on a flat surface. Keep your flat feet on the ground with your knees bent. Now press the back on the floor while making a “scoop” shape with the pelvis. Maintain the posture for a couple of seconds and then repeat it 20 to 30 times. Ensure that you are taking slow and deep breaths while performing this exercise.

• Supine Twist:

Another exercise that you can do for treating mechanical lower back pain is the supine twist. Lie on your back, and then bring your knees to your abdomen. Now slowly and gradually drop your knees to the right side. Now gently scoot your hips to the left, ensuring that the shoulders and hips are aligned. This should create a twist and pop a few spine bones. After a few seconds, repeat on the other side.

Even if you don’t get result you are looking for from doing these exercises, look for a spine specialist near me to get it treated. When you try something new you may get a new result! 

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There are several specialists for spine and back pain that address different back pain concerns. Among these health professionals are non-surgical specialists called chiropractors. A chiropractor can do wonders to relieve back pain with physical therapy exercise and diet modification; however, sometimes, you might need some extra help and visit a back spine doctor like a chiropractor in a clinic

Who is a Chiropractor?

Before learning how chiropractic treatment help with spine pain, it is crucial to know who is a chiropractor? Doctors of chiropractic (DCs) practice a conservative approach to health care that includes patient examination, diagnosis and treatment. DCs have broad diagnostic skills and are also trained to recommend therapeutic and rehabilitative exercises, as well as to provide nutritional, lifestyle and dietary counseling. They don’t offer any medicine; instead, they help treat the health conditions without drugs and surgery.

• Chiropractors are educated in nationally accredited, four-year doctoral graduate school programs  through a curriculum that includes a minimum of 4,200 hours of classroom, laboratory and clinical internship, with the average DC program equivalent in classroom hours to allopathic (MD) and osteopathic (DO) medical schools.
• Chiropractors are designated as physician-level providers in the vast majority of states and federal Medicare program. The essential services provided by chiropractors are also available in federal health delivery systems, including those administered by Medicaid, the U.S. Departments of Veterans Affairs and Defense, Federal Employees Health Benefits Program, Federal Workers’ Compensation, and all state workers’ compensation programs.

They provide different exercises that help to relieve the pain in the body. In most cases of back pain, chiropractic care can be the best option for you.

The best time to see a Chiropractor for Back Pain:

A Doctor of Chiropractic is an expert in alleviating spinal pain. You should visit a chiropractor for treatment if you have the following problems:

1. Acute neck and back pain.

If you are experiencing acute back and neck pain, then consulting a chiropractor can be a good option. They give different exercises that help with joint and bone pain. Hence helps with spine and neck pain relief.

• Experiencing migraines:

If you have frequent migraines and headaches, then opt for chiro care. It is seen that spinal manipulation can help with reducing headaches.

• Helps with overall health:

It is seen that chiropractic pain management treatment can benefit overall health. It helps the body to be more fit and active.

How Does A Chiropractor Treat Back Pain?

The chiropractor has expertise in treating joint and muscle pain. Here are some methods they use to treat your spinal pain.

Here the practitioners use their hands or small tools to apply controlled thrust on the body. The amount of force in the thrust can vary according to the area. These thrusts help the joints to move more than they would naturally.

These trusts help to remove the air bubbles present between the joints. It also allows the joints to come back to their original place and eliminates pain. If the person is experiencing a lot of pain, they might need a series of sessions to eradicate the pain.

How can chiropractic treatment affect the body?

Following are some of the benefits you can get if you go for the chiro care for the back pain.

1. It helps to expedite healing and prevent a neck or low back injury.
2. The spinal manipulation and physical therapy exercises can help decrease the frequency and severity of headaches and migraines.
3. Reduces tension or knots in the body joints such as arms, spine, legs, and shoulders.

Conclusion

Chiropractors are the highest-rated healthcare practitioner for low-back pain treatments above physical therapists (PTs), specialist physician/MD (i.e., neurosurgeons, neurologists, orthopaedic surgeons), and primary care physician/MD (i.e., family or internal medicine). They help people that have musculoskeletal problems. They treat athletes who get injured during sports. If you are suffering from spinal pain, a chiropractor can be very beneficial. You can find many spine specialists near me.

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Injuries, sprain/strains, and tears are very typical in all sports. Some of the most common injuries that the athletes face are spinal injuries, muscle, ligament and tendon injuries and overall joint injuries. Athletes benefits from regular treatments such as chiropractic care, PT, massages and non-drug healthcare to keep their bodies active, fit, and pain-free. In such situations, a health care provider must constantly be on the go so that they can help the athletes. Here a sports chiropractor plays a significant role.

Sports chiropractors are chiropractors hold additional training and certifications to treat a player’s injuries and even more importantly, to optimize performance. They provide unique treatments and exercises to reduce recovery time and capitalize on the body’s innate healing power. This allows athletes to return to play faster and while minimizing time off of training and competition.

Role of a chiropractor in sports?

Sports chiropractors play an essential role on the healthcare team. They assess and treat the injuries that the athletes get during training and games. They help relieve any pain and optimize athletic function. The chiropractor is also called a back spine specialist and helps treat spine pain. Chiropractors teach sport-specific  exercises that also help relieve neck pain and other joint pain.

Sports and chiropractic treatment go hand in hand to enhance the performance of the athletes.

How does a sports chiropractor help with treatment?

Sports chiropractors helps with different modalities that help speed up the recovery of injuries, reducing further tissue damage, and unnecessary time off. Since they are also back specialist doctors, they also help relieve any back pain or body pain. Chiropractors also provide different treatments to the athletes to remove any stress, tensions, and knots from muscles.
Here are some of the benefits chiropractors provide in sports.

1. They provide training and exercise that helps with recovery.
2. If there is any wear and tear of muscles during a game, chiropractic treatment can help speed up recovery.
3. They are knowledgeable in rehabilitation that help to build strength and prevent future sports injuries.
4. Reduces the adhesion and friction between the joints, therefore preventing injuries.
5. Enhances the body’s balance and posture.
6. It helps to increase the flexibility and range of motion of the players.
7. There are special whiplash chiropractors that help with the injury that is caused due to whiplash in sports like auto racing, horse racing, motorcycles and football to name a few.

Let Us Help You.

Chiropractors play a crucial role in every kind of sport. They help the players to maintain proper physical health, train them with sport-specific exercises and improve their abilities to recover from and avid injuries. You can find so many professional sports chiropractors near me. They all ensure that the athlete gives their best in the games and does not have any pain or injury that might limit their performance.

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We love to help you experience the best quality of life through creating non-surgical solutions for low back pain and overall wellness in Aventura. We’re here to help you live a healthier, pain-free life so you can keep doing all the things you love (travel, hiking, yoga, surfing, etc.).

Check out these tips on how to (safely) get out of bed. Yes, there IS a right way to do this …

First, take your time! Especially if you wake up sore and with achy joints.

• Start off by stretching and make sure to breathe and gently pump that oily fluid and lubrication back into your back, first thing in the morning. 
• Bring your knees up to your chest, one leg at a time. Gentle movement in bed helps pump your natural synovial fluid into the compressed joints.
• Make sure to **keep those knees together**! Then roll to your side, with your knees and thighs together.
• Push up sideways with knees together and hands on the bed, and swing your legs on to the floor to get up. 

Make sure to **keep those knees together**!

Then roll to your side, with your knees and thighs together.

We follow a “treat and release” treatment philosophy, and encourage a patient’s active participation in their own treatment plan to limit their reliance on chiropractic services to treat pain.

Let us help you! Call 305-932-2218

Aventura Chiropractor Miami Sports Chiropractic & Yoga Center

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Are you stuck working from home? You’re probably developing neck and low back pain hunched over your kitchen table and working in bed. Dr. Sandra Doman, Chiropractor in Aventura, shows you her favorite chair to decrease postural pain without wasting money and by staying in the safety of you home.

If spine pain and horrible posture were a concern prior to staying at home, they’re probably top of mind right now. All the Tylenol and Aspirin (and hey, wine) in the world won’t fix your posture. Thankfully there is a small and inexpensive chair to help restore you to a more natural, shock-absorbing posture. Bonus: this chair helps exercise your back muscles! Try using it for at least 15 minutes per hour. Every hour. You may be sore for the first week or so.

Click Video Below for Quick Video on How To Pick a Home Office Chair

Want To Work with Us Live?

To set up your home office with Dr. Doman 1-1 via telemedicine call 305-932-2218.

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Pretty commonly we hear that having good posture is essential for our health. This is true because having poor posture is often related to the development of bad habits and chronic medical conditions, especially of the musculoskeletal system. Having good posture generates a series of benefits that make day to day life easier and more productive.

According to the American Chiropractic Association, “posture is the position in which we hold or bodies while standing, sitting, or lying down.” A correct posture is the result of the proper alignment of the various body parts (bones, muscles, joints, etc.) when submitted to gravity. Without it, we would go forward (if not backward) in life, with incorrect muscle development, joint degeneration, and imbalance.

Want to know one secret of aging well? 

Maintaining normal posture helps us develop the correct alignment between our bones and joints, using muscles in the right way and diminishing the abnormal wear of the articular surfaces of joints.  For instance, if postural pain is not treated it can lead to degenerative arthritis and joint pain.

Good posture is also necessary to reduce the stress submitted to the muscles, ligaments, tendons and cartilage that hold the spinal joints together, preventing misalignments and structural deformations. When performed correctly, muscles are able to work more efficiently, using less energy and preventing its fatigue, which, at the same time, prevents muscle overuse, strains, and pain.

How Can You Maintain Correct Posture During The Day?

 You can correct your posture by decreasing forward flexed and hunched postural habits especially by sitting at the tip of the chair and using your back muscles to support your spine again gravity.   By doing this, you will notice an amazing improvement in your body position and general well-being. Nonetheless, if you are still continue to have low back pain or neck pain, visit us at our clinic in Aventura for drug-free, surgery-free holistic pain management.

Posture Training Classes

Monday 9:00am

Tuesday 6:00pm

Wednesday 9:00am

Saturday 10:00am

Private sessions by appointment!

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Scientific research has been done to determine its benefits and efficacy. The results are amazing! Due to its incorporation of elements from psychotherapy and physical therapy, yoga therapy is capable of preventing and treating a diversity of medical conditions of both mind and body.

Mental Health Benefits

Today, yoga therapy is actively used in the treatment of psychological disorders, such as depression and anxiety.   It’s also showing also great results in patients with schizophrenia, post-traumatic stress disorder (PTSD), and autism. Besides these, mental health professionals find yoga therapy very helpful in overcoming addiction problems and substance abuse issues. Yoga can increase the levels of the neurotransmitter GABA, commonly low in these patients.

Reducing Pain

For the physical benefits, experts also recommend yoga therapy. because it integrates body and mind, being very effective in medical conditions such as back pain, chronic fatigue, heart diseases, blood hypertension, asthma, multiple sclerosis, and chemotherapy side effects, among others.

Is important to mention that yoga therapy may not a complete treatment method per se, but a complementary one. This therapy, specifically in coordination with a doctor who identifies the health problem, can create the best complete treatment plan for each patient.

How To Select a Therapeutic Yoga Instructor

When choosing the right yoga therapist, you have to take into account that these therapists can be either straight forward yoga teachers, or those who also hold degrees in psychotherapy, chiropractic, medicine, physical therapy or other similar fields.  The important thing is to find a teacher with solid experience and training to develop a positive and therapeutic relationship.  In the case of our yoga teachers, the training emphasis is on orthopedic injuries and stress relief techniques.

Yoga in Aventura Miami

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Nowadays, human beings are suffering more and more from mental stress and other related issues that deeply affect their day to day life. It’s pretty intense here in Miami! People with pain turn to conventional and traditional medicine to solve their health problems. Although this type of medicine focuses on treating symptoms through medication and surgical procedures, many times it does not solve the cause of the problem.

On the other hand, alternative types of medicine vastly known and developed by older Asian cultures focus on finding and treating the root of the problem, healing both body and mind. Among the multiple treatment modalities, the use of sound has been recently researched and applied by many specialists on the matter.

Sounds are used due to its capacities of traveling through water and air, stimulating the patient´s central nervous system and reaching every part of the body. These sounds produce vibrations, which are capable of positively affecting each cellular element of the patient.

Having said this, it has to be understood that sound is heard not only through the ears but also through every cell in the body, thanks to vibration.

The healing power of sound can be very helpful when applied to patients suffering from mental stress, low back pain, anxiety, fatigue, and digestive problems, to name a few.

Sounds and vibration therapy is applied by using a variety of techniques that include yoga, meditation, crystals and Tibetan sound bowls, chanting, among others. All these modalities are practiced at our chiropractic office in Aventura with the purpose of reaching a meditative state so profound and concentrated capable of healing from inside out. The best thing is that this is a drug and surgery-free treatment method!

Scientific research shows that sound has healing properties because is capable of positively touching and transforming both body and mind, healing at physiological and spiritual planes. Therefore, it is valid to say that sounds and vibrations play a positive role in the treatment of virtually any medical condition.

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Cashew Milk…delicious dairy alternative!

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This means medical doctors who have patients with low back pain are supposed to send their patients to a chiropractor before trying to treat pain with medicine!

The role of a chiropractor is to assess and remove physical, chemical, and emotional stress that makes patients unwell. The most basic practice of chiropractic treatment is applying a gentle controlled force to areas of the spine which are not moving well.  This pressure helps relieve pain, decrease inflammation, and increase mobility in joints. Chiropractors also recommend yoga, acupuncture, nutrition plans, and exercise programs to further improve health.

The alternatives to chiropractic work are generally medicinal and are dangerous to patients’ long-term health. Nonsteroidal anti-inflammatory drugs (also known as NSAIDs) are commonly used for pain.   Patients who use NSAIDs are three times more likely to develop a bleeding GI ulcer than non-users. As patients reach the age of 60, they are actually six times more likely to develop a bleeding GI ulcer. Additionally, acetaminophen has been found to be no more effective in relieving pain than placebo treatments, and opioids are known to be extremely addictive and decrease in effectiveness the longer they are taken.

Dr. Sandra Doman opened the first doctor-supervised chiropractic and yoga center in the Greater Miami region in 2010 to provide safe, holistic care for patients experiencing joint, muscle and spinal pain.

To set up an initial consultation with Dr. Doman’s office in Aventura, please call us at 305-932-2218.

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Monday Morning, 9am:

Doctors are NOT supposed to cry in front of their patients…

I had my first cry with a patient this morning after 8 years of practicing as a chiropractor.

My patient picked up her 13 month old daughter this weekend after her nap, who then laid her head on the mama’s shoulder to snuggle.

This was the first time her baby snuggled on her since the day she was born.

The snuggle is real… with a healthy cervical spine.

This mama came to me about a month ago and said,

‘The best I’ve ever felt in my life was when you treated me during my pregnancy.   I had difficulty breast feeding after my baby was born even with the help of a wonderful lactation consultant.  My baby couldn’t get a good latch and I could barely nurse for 3 months.  I pumped for another 3 months but my milk supply wasn’t great.  I saw my pediatrician last week and asked her again why after 12 months my baby won’t lay her head on my shoulder.  She will only fall asleep or take a bottle lying flat on her back.  She said it’s a personality type and some babies don’t like to snuggle.  In fact, when I asked my pediatrician about taking her to see a chiropractor she said ‘no!’  I’m back in Miami from Argentina for a few months and something just doesn’t seem right.  Do you think you can help?’

Can Chiropractic Help Your Baby?

Absolutely.  During the baby’s exam I discovered that she could barely rotate her head and neck in either direction without discomfort.  No wonder she couldn’t latch well as an infant!  Chiropractors have been delivering safe, gentle and effective care to children for over 100 years.  Chiropractic is a health care profession that focuses on disorders of the musculoskeletal system AND the relationship of these disorders on the overall health of the body.

Early challenges to a baby’s developing system can happen as early as:

• malposition in utero,
• a difficult labor, induction
• use of forceps/vacuum
• c-section.

When a baby’s cranial plates and teeny spine are stressed, pressed, and pulled into abnormal positions they may experience malposition of the spinal vertebra and plates that affect their development.

Common Pediatric Complaints Treated by Chiropractors

Common infant health complaints include:

• latching/breastfeeding difficulties like this patient’s daughter
• colic
• reflux
• ear infections
• constipation
• sleep disturbances to name a few (yes, I know many babies including MY OWN don’t sleep that well :) )

After a thorough examination, a chiropractic adjustment is applied with a gentle finger-tip pressure or instrument to the baby’s spine and cranial plates.

The most common response I hear from parents after treating their baby is,

‘Did you do anything?!’  It’s THAT gentle and small a correction.  Perfect for tiny spines.

Babies and children heal quickly and respond in literally just a few visits.

As the patient and I both teared up this morning, she gave me a huge hug with one arm and her daughter snuggled post-adjustment on the other shoulder.   I thought about the intimate nursing relationship I have with my own daughter, Sage.  I thought about how she has grown into a beautiful toddler on immunity-building, nutritious milk and mama’s cuddling, soothing, and security in her first year of life.

While my mama patient can’t get the time back that she had hoped for to nurse her daughter, I felt absolute joy watching mama and baby intimately snuggle in a way that makes every cell in a parent’s body feel alive and connected.

I started my early morning patient schedule feeling grateful for chiropractic care:

not just to decrease pain and dysfunction but to improve the health of every body.

Know a new mom or dad?  Want to meet a gentle baby chiropractor in Miami? Please feel free to share!

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Tai Porchon Lynch.  99 years old… on America’s Got Talent.

I’ve been practicing as a chiropractor more than eight years now and treating generations of families.

What a gift to witness how people age.

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It has come to my attention (in the form of panicking new patients) that our kids are causing our emergency medical bills.

Swimming classes? Sure. Organic fruit squeeze packs? Why not.

But low back spasms and emergency doctor visits are certainly not what most families budget for in time or money.

How do our growing munchkins cause low back spasms?

Bending over to pick them up.

Repeatedly.

As they put more weight on every day.

And wiggle and squirm.

And hide behind hard-to-reach places.

Moms and Dads & Grandparents, did you know that there IS a right way and a wrong way to pick up your child?

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I don’t always practice yoga on the beach.  But when I do, it’s with a lab coat and stethoscope.

What is yoga?

Yoga is an ancient method of exercise, meditation, and breathing that dates back at least 5,000 years.

While many (erroneously!) believe that yoga exists solely for those blessed with flexibility and natural zen, this could not be farther from the truth!

What Are The Modern Benefits of Yoga?  The Research Says…

Side effects include shifting your emotional state to experience a calmer, happier, and more fulfilling life. But wait, there’s more:

Yoga also helps to improve balance

Increase energy

Lessen chronic pain

Reduce insomnia

Promote weight loss

Ease migraines

Boost immunity

Improve sexual performance

Increase self-confidence

Lower blood pressure

Decrease addiction drive

Improve breathing/asthma

Improve circulation

Improve posture

…and the list could go on!

Why Combine Chiropractic With Yoga?

Chiropractic helps to decrease pain, restore proper motion to the spine, and improve overall health of the body.    Yoga helps to support this on-going healing process by improving physical and mental balance.

Have you ever met someone who wasn’t physically flexible?  Did that lack of flexibility extend out into their personality and ability to withstand the stressors of life?

When yoga is done correctly, such as with our teachers at Miami Sports Chiropractic & Yoga Center, who are trained to work with safe alignment and pre-existing injuries, it can greatly improve the strength of the physical and mental muscles that work to stabilize body and brain in alignment. Yoga is a perfect complement to your chiropractic care and will help lead you not only to less pain but to a healthier, happier life.

Healthy people heal better.  Let Us help you!

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Nor did that weird posture in yoga.

Or lifting heavy weights in Crossfit.

I know that you stretch your low back and hamstrings everyday.

And do your core work.

And tried Pilates and liked it too!

So why does your lower back still hurt all day, every day?

CLICK HERE FOR VIDEO – 1 EXERCISE TO AVOID INJURING YOUR BACK

Your low back is constantly in pain because you’re giving it a job it can’t handle.  That it isn’t designed to handle!  Your low back, located at the mid section of your entire upper and lower body is meant to connect the two.  For those familiar with New York City, it’s Grand Central Station between upper and lower Manhattan.

Your lower back holds your body still so that your arms and legs can sit, stand, walk, run, reach, bend, push, pull, throw, lift…. the list goes on!  Your arms and legs are the action celebrities of the body. Your low back holds your body still for them.

Did you know that you’re doing 3 major movements everyday that bend and flex your spine into pain?  

CLICK HERE FOR VIDEO – 1 EXERCISE TO AVOID INJURING YOUR BACK

Miami Sports Chiropractic & Yoga Center, Unique Solutions for Pain Resolution.  Aventura Miami Florida.

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Doing my rotator cuff exercises like the cat from Chinese food restaurants.  

Today I had a 1-1 technical boxing session.  I stopped boxing on a very consistent basis about three years ago when the light bulb went off with left should pain and I thought, ‘Maybe I shouldn’t hit things everyday for fitness if I make my living with my arms.’   

I’ve done it all somewhat extensively:  American-style boxing, Muay Thai, kick boxing.  Everything a Jewish girl needs to know.  Strictly for fun and fitness of course.

10 years ago I developed mild left rotator cuff impingement from surfing 24-7 (think: overhead paddling) and not cross training enough to preserve my shoulder health.  Boxing brought that shoulder pain out with a vengeance.  Switching to south paw, aka ignoring that there was a problem, didn’t help.

Fast forward to today’s training session.  Mr. Kick Boxing Guy said… why DON’T you just do a little bit everyday to strengthen your rotator cuff if you know it could be an issue anyway?  

Where do I begin!  Why do I think rotator cuff exercises are merely sprinkles on the cupcake of shoulder rehab?

The rotator cuff is a tiny little band of muscles that wraps around the head of the humerus.   For all intensive purposes and this blog, let’s just say that they have a little job as well:  to rotate the arm in towards you and rotate it away from you.

Rotator cuff: small and not mighty

Impingement or pinching of the rotator cuff (and other soft tissues of the shoulder) can occur from giving that tiny band of muscles a MUCH bigger job than they are intended for, say, anchoring and moving your entire shoulder/arm in ALL directions and at ALL times.  They get pinched and angry at you.   There are way bigger and stronger muscles that are intended for those jobs!

NO shoulder muscles can perform their intended job unless they are anchored on to an upright and decompressed rib cage.   I find, however, that ALL people who have shoulder pain and have some version of slouchy posture.

Shoulder pain on the left, guaranteed.

You can’t fix the shoulder until you align and maintain an upright spine and rib cage.  Can’t.  Cannot.

The shoulder blade is a coat hanger and your spine is the closet.

You can’t hang something big, like an entire arm, on a slouched and falling over spine.

Check out FoundationTraining.com for more info regarding spine and rib cage decompression exercises that ARE the precursor to proper shoulder rehab.  You can leave endless shoulder retraction exercises in 1985 shoulder rehab where they belong.

CLICK HERE FOR VIDEO If your posture is already on-point and you’re ready for the shoulder sprinkles, here is the no-more-excuses approach to getting your rotator cuff rehab in at the office.  No gym required.

Not having luck getting rid of your shoulder pain?  Frozen shoulder?  Bursitis?  Let us help you.

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Created by American College of Physicians, the new low back pain treatment recommendations for medical doctors affects the future, health, and safety of  millions of people.  Did you know that one out of every four Americans suffer from low back pain?  We’re talking an $80 billion industry (yes that billion with a B!)  That’s a lot of people, pain and unnecessary medical procedures.

We’ve known for a very long time that different asana sequences combined with meditation are not only a cure but also a prevention for many types of back pain.  Now it will be recommended literally to millions of patients by their medical doctors.

Why is this new medical article so important for people who suffer from low back pain?  Two words: opioid addiction.  We’ve hit crisis mode here in America. According to the CDC, there has been a 300% increase in opioid prescription sales since 1999 without an overall change in reported pain.  Opioid overdose deaths (deaths!!!) have quadrupled and opioid use disorder/addiction is at its peak.  Did I mention there is no overall change in reported pain?

What are opioids?  I’m so glad you asked.

Opioids are pain-relieving medications.    You may have heard of a few: hydrocodone (Vicodin), oxycodone (OxyContin & Percocet), morphine, codeine, and many other related drugs.   For those who think their designer drugs are perfectly safe for regular use, heroin is also an opioid, for a little perspective. These drugs reduce the intensity of pain signals that reach the brain and turn down the effects of a painful stimulus.

Why are these new medical recommendations so important for yoga teachers?  If you ever wanted to make an impact in the lives of others through yoga AND develop a solid yoga business, now is the time!  I am not kidding when I say that the demand for qualified yoga teachers – those who have a strong knowledge of alignment and safety precautions as well as working with special populations – is going to explode in the coming years.  Your time has come to join us formally in the healthcare offices and help a LOT of people lead a better quality of life through yoga.

Whew.  Very exciting news.  That being said, here is an important piece of low back pain education to get you started.  While there are MANY flavors of lower back pain, today I’ll share some nuggets of knowledge to help you better understand herniated or bulging discs in the lower back.   

Vertebral discs are like the cushions, or shock absorbers, that pad in between every single stacking bone, or vertebra, of the spine.  We also know this area to be the path of Kundalini and our chakras.  That’s how important it is to become intimately familiar with the spine!

Due to poor biomechanics, prolonged sitting (hello yoga students!), repetitive lumbar flexion exercises, car accidents, sports injuries and too much physical and chemical stress over time, these delightful shock absorbers can break open and let out the cushy jelly center.  Think: stepping on a jelly donut.

While there is a library of additional information to learn about herniated discs, here are some important guidelines if your yoga student brings some *old, healed herniated lumbar discs onto their mat:

What makes lumbar herniated discs worse?  Lumbar Flexion.  It puts more pressure on the disc! 

What makes lumbar herniated discs feel better?  Lumbar Extension. It takes pressure off of the discs!

Like what you heard?  Want a copy of the medical article recommending yoga?  Feel free to reach out with questions and comments to Info@DrDoman.com.

About Dr. Sandra Doman:

Dr. Sandra L. Doman is a chiropractor and registered yoga teacher. Her progressive approach to rehab led her to develop A Yoga Doc’s Guide to Working with Injuries©, a program to teach yoga teachers how to work with injuries. She is the orthopedic injuries educator for all Equinox gyms in South Florida. Dr. Doman is the on-site chiropractor for the Dwyane Wade, University of Miami, and Shaquille O’Neill basketball camps as well as at Gulfstream Park for the jockeys.  In 2010 Dr. Doman opened Miami Sports Chiropractic & Yoga Center in Aventura Florida, Miami’s first physician-supervised yoga therapy center.

The post Yoga for Low Back Pain – Herniated Discs appeared first on Miami Sports Chiropractic & Yoga Center.

Playing without pain – for both touring pros and weekend warriors- is my #1 goal when treating golfers.

But wait, there’s more.

Did you know that Berhard Langer’s former putting issue was attributed to spinal posture?

What if you could stay out of pain during 18-36 holes AND play better?

We will be hosting a live putting clinic with Eric Kaplan AT the office in Aventura this summer!

Email Info@DrDoman.com for more info as spaces will be limited.

Eric Kaplan, founder of the Four Secret Body Locks and AXYS Golf, teaches both Bernhard Langer, Miguel Angel Jimenez, and Miami Sports Chiropractic & Yoga Center patients how to play a better, more consistent game and remain pain-free.

His method is endorsed by leaders in golf biomechanics and yips researchers at the Mayo Clinic!

For a free video lesson click here for a Golf Channel segment featuring rising star golf professional, Eric Kaplan, and Berhard Langer, winner of yesterday’s Regions Tradition.

Posture perfect! Eric Kaplan’s Four Secret Body Locks with Bernhard Langer

Want to join us this summer for the putting clinic?

Email Info@DrDoman.com for more info as spaces will be limited.

The post Free Video Lesson – Bernhard Langer’s Putting Coach Featured on The Golf Channel appeared first on Miami Sports Chiropractic & Yoga Center.

The next three minutes will literally save you years of pain and thousands of dollars in wasted and over- promising furniture.

(I hate furniture that doesn’t keep its’ promises.)

Back pain, headaches, neck pain? All day with the wrong office chair choice.

Did you know that most people sit for 40 to 80 hours per week?

That is a recipe for chronic pain regardless of how much exercise you do to correct it.

Click on the video below  for some very important chair purchasing options as well as what to do if you cannot buy another chair for your office!

Don’t forget to share the love with your friends and coworkers ❤️

#ergonomics

Miami sports chiropractic and Yoga Center
Unique solutions for pain resolution!

The post Real Talk: How To Pick The Best Chair For Your Office appeared first on Miami Sports Chiropractic & Yoga Center.

(if you feel like an old injury is robbing you of fun, sports, and quality of life.)

The post Reduce pain like Kentucky Derby winner, Johnny Velazquez appeared first on Miami Sports Chiropractic & Yoga Center.

You ARE a special snowflake!

Want to save time, money and the pain of unhelpful treatments?  Getting an accurate diagnosis as to what’s causing your pain will take you a long way :) So let’s specifically chat about trigger points.

What makes this muscle pain different from all other muscle pains?

A trigger point is an area of hypertonic or tense muscle tissue. Usually the cause of these areas of tension is due to overuse or hyperactive musculature.  Think improper posture, trauma, or repetitive use.

Here’s the zinger (literally): trigger points are known to refer pain along a specific pattern to certain areas of the body. Sometimes these patterns may be far, far away from the trigger point’s origin.

For example: trigger points in this particular neck muscle cause head, facial, and throat pain.  Surprising!

Could you be suffering from trigger point pain?

How would you know?

Here are some common scenarios I’ve seen in practice:

1. Playing a game of ‘what’s causing your pain’ and a massage therapist presses on a tight spot in your muscle and it zings pain or electricity to another location (think: pressing on a muscle nodule in your upper trapezius…and bam!  Headaches re-created.)
2. Visiting a doctor who diagnoses you with trigger points, then offers you injections (aka ‘make the pain shut up’ method.  Quick fix, no sustainable results.)
3. Suffering from headaches, joint or muscle pain and you’ve ALREADY had treated without success.
4. Working with a doctor/therapist who is trained in detecting, locating, and relieving these pesky bastards to give you sustained relief and a method of preventing them in the future.

I’m a fan of Option #4 for both short AND long term relief.

Trigger points are sometimes referred to as “knots” and can feel like a tense nodule within an otherwise soft muscle. The result of trigger points can also be pain, tenderness, stiffness, and/or decreased range of motion.  Releasing a trigger point can be accomplished via a few different therapeutic options:  1) steady compression of the point  2) using a cold application and stretching, 3) by a deeper, Eastern technique known as cupping, 4) acupuncture.

Utilizing relaxation and/or yoga with trigger point therapy has been associated with the most successful results and the shortest time frame. Some patients have seen a reduction of pain and an improvement in symptoms within their first visit but consistent treatment and care has been shown to be associated with the most successful results.

Would you believe THIS is a list of possible symptoms due to trigger points?  

The post Are You Suffering From Trigger Point Pain? appeared first on Miami Sports Chiropractic & Yoga Center.

Free intro class this Saturday! 3/25/17

• Restore natural, upright posture.
• Decompress your spine.
• Reduce neck, back shoulder and hip pain.

Joseph Mercola, Health and wellness thought leader & New York Times Best Selling author

I believe Foundation Training may offer the best of all worlds in terms of building a strong core, eliminating back pain, and promoting optimal health that goes beyond fitness.

Joseph Mercola
Mercola.com

The post Free Foundation Training Intro Class This Saturday! appeared first on Miami Sports Chiropractic & Yoga Center.

Can cupping help your pain?
Dr. Sandra Doman reviews the simple and sweet benefits of this increasingly famous soft tissue technique.

Effective for anything from tight traps and back pain to improving circulation of old injuries.

Get a firsthand look at how Dr. Rayna Stengel, acupuncture physician and licensed massage therapist, administers a cupping treatment for professional thoroughbred horse racing jockey, Nicholas Juarez.

Miami Sports Chiropractic & Yoga Center in Aventura, FL.
Unique Solutions for Pain Resolution.
Miami’s First Physician-Supervised Yoga Therapy Center.

The post Can Cupping Help Your Muscle Pain? Dr. Sandra Doman Chiropractor Aventura appeared first on Miami Sports Chiropractic & Yoga Center.

Learn one of the most important (and commonly forgotten!) exercises to stabilize the hip/knee and remove painful pressure from your IT band and hip bursa.

The post The Best Exercise for IT Band & Hip Bursitis Pain. Dr. Sandra Doman Chiropractor Aventura appeared first on Miami Sports Chiropractic & Yoga Center.

The post Overcoming Back Pain: New Doctor Recommendations appeared first on Miami Sports Chiropractic & Yoga Center.

Giant water bottle?
Laundry basket?
Sock?

Everyday I treat people just like you who ‘picked something up the wrong way’.

Click on video to learn how to lift heavy (or light!) objects without throwing out your back.

Let us help you!  Chiropractor in Aventura to include yoga, massage, acupuncture, trigger point, detoxification & meditation.

The post How To Lift Heavy Objects Without Blowing Out Your Back appeared first on Miami Sports Chiropractic & Yoga Center.

Happy New Years, Friends!

I hope this email finds you well:  hopeful and in good spirits after the holidays.

I just wanted to share something with you that has taken me by surprise as we roll into the New Year.

As many of you know, 6 sleepless months ago (ha) my husband Eric and I had our first daughter, Sage Wolf Kaplan.  If you have been to the office in the last 5 months you have probably met her delicious little face because she comes to work with me.   Yes, I feel lucky.

Baby Sage. Pretty cute.

I won’t go over in this blog how many incredible things I learned about health during and after my pregnancy but this time of year we have some VERY common ground:  a desire for weight loss.

More than any other time in their life, after a baby, a woman wants to lose weight.  Like, yesterday! Some of us gain a little, some of us gain a LOT.  I put about 35 lbs on to my 5’2’’ frame.  Forget that it took me 10 months and baking a human from scratch to gain that weight.  There is just something open, taboo, and vulnerable about how quickly you can get back to looking like you DIDN’T create a baby.  Instagram before/afters and judgemental stories from your neighbor’s aunt’s dog walker’s baby sitter (Yes!  Everyone has an opinion!) about post-partum weight loss or lack thereof can make the long days excruciating.  Has anyone ever commented on your extra weight?

In my social media dreams, I would have been bootcamp-ing weight lifting, yoga-ing and surfing the extra pounds away every day of the week.  As MANY of you know, expectations rarely meet reality J and the last 6 months has been filled with taking care of Sage nearly 24 hours a day, running the practice, catching up on minutes of sleep, taking care of the house, and giving any little extra emotional space left to connect with friends and family.   My dreams of losing the baby weight overnight, much like your dreams of sticking to a yearly New Year’s resolution of weight loss, were more of a shapeless hope than a reality.

Here is how I woke up on December 31^st  to discover that I lost almost all of the baby weight without trying: the anti-inflammatory diet.

As a chiropractor, there are few topics I love more than the natural building of immunity and effusive health.  Even more than fixing things that are broken, sick, or ill (we like those too!), building immunity and strength is the level I hope to graduate each and every patient from the practice so they come back IF they feel like it, not because they’re having pain or health crisis.

From the last month of pregnancy through now, I’ve been eating about 80% in the method taught at our office to build a healthy gut and immune system for Sage.  That’s it.  Not for weight loss, not for me: for the baby.  Studies are showing that the QUALITY of mama’s milk can determine a person’s immunity, weight, and emotional status literally for the rest of their lives.    (And no, from a calories perspective you cannot out-nurse a sh***y diet!)  So I tried eating mostly anti-inflammatory for baby Sage’s wellbeing and it helped me!   Go figure.

Want to learn exactly HOW I did it and have some structure/support along the way?  We’ll also be giving out free detox goodies and delicious recipes!  

We are hosting an information session on Monday, January 9^th, 2017, 6:45pm at Miami Sports Chiropractic & Yoga Center.

You’ve got this! And we’ll show you how.

In 7 years of supervising and teaching the 21-day detox at the office, we have a nearly 95% success rate with regards to weight loss and reduction of funky low-level inflammatory symptoms.  Yes, you read that correctly.

You might feel the need to do a detox or cleanse after the holidays. Days and nights filled with holiday parties, baked goods, feelings of heaviness and bloating.   By following our 21-day anti-inflammatory diet and decreasing the overall inflammation levels within your body, you will feel like the holidays never happened!

If you’ve ever had a failed New Years resolution for weight loss, I’d have some questions before jumping in, too!   

Want more info about the program?

Join us on Monday, January 9^th, 2017, 6:45pm at Miami Sports Chiropractic & Yoga Center.

Seating is limited!  RSVP to 305-932-2218.  Let Us Help You!

The post How I Lost The Baby Weight Without Trying appeared first on Miami Sports Chiropractic & Yoga Center.

I mean, everyone has been in some sort of accident, right?

Fast forward to my own accident, hydroplaning in the 95 north express lane in Miami during a storm.  Spinning 360 degrees repeatedly and hitting the median each time to the soundtrack of Party Rock by LMFAO.  I literally couldn’t listen to that song for a year after the accident without feeling the room spin!  Punishment for listening to crappy music :)

Boy did my neck hurt.  And my right foot from jamming on the breaks so hard!  I called my assistant to reschedule patients for the morning (ha) and wait for the tow truck to haul my booty off of the highway.  As the adrenaline subsided at home, the pain really started to set in.  The next morning?  Forget about it.  I literally couldn’t lift my head off of the pillow my neck hurt so much.  I’ll never forget dragging myself back to work 1-2 days later to treat patients with whiplash injuries while I suffered from my own excruciating whiplash pain!

Fast forward to the happy ending:  it’s 4 years later and I literally don’t have even a tiny remnant of pain from that accident.  Why?  I took my own advice and got treated at my office for a few months to avoid long term pain!

Have you ever met someone who said, “I was in an accident a few years ago and my neck/low back have just never been the same”.

Here’s why:  whiplash is the gift that keeps on giving. 

It’s a different flavor of pain than a pulled muscle, a fixated joint, a herniated disc, and the list goes on.  After an auto accident you may be in extreme pain (like me!) or not even have any pain at all (also common!)

The sneaky part is that just when you think you’re getting better and the pain goes away, it somehow manages to come back, along with its friends, stiffness and poor range of motion.  Can’t turn your head?  Thank whiplash.  The small muscles hugging close to the spine that support the neck are designed for motions such as, ‘Oh look!  There’s a bird.!  Or… ‘Oh!  I dropped my keys!’

What they’re not designed for is stopping a high velocity whipping motion of your neck!  Typically felt in the neck, whiplash may also cause upper back, shoulder and arm pain, along with mid-back and low back pain.

That’s gonna hurt…

Immediately following a whiplash injury, pain and stiffness may not feel that strong. Unfortunately, they can gradually increase as time goes on. WHY? A whiplash injury is a deep sprain/strain, like receiving thousands of tiny paper cuts throughout the muscles, tendons, and ligaments close to the spine. As the body tries to heal and protect itself, it begins to lay down layers of scar tissue into those tiny little paper-cut injuries to plaster them shut. As more and more layers of plaster get laid down, stiffness and pain may increase.  This is where the cycles of stiffness and pain can evolve for months if not years following an accident!  

Keep in mind that while whiplash is most commonly caused by car accidents, unexpected falls, getting punched, being tackled on a football field, riding a jerky roller-coaster, or suffering a head injury are all potential ways you may have experienced whiplash firsthand.  This can lead to painful long-term conditions without getting the proper treatment.

Our approach of choice?  Treat patients for pain and release them with a plan to stay well.  TLC for the joints, muscles, ligaments, nerves at our natural pain management and holistic health office in Aventura.

Did you say 14 days?

Our Approach to Stopping the Pain & Disability of Whiplash:

1. Get checked out at our office in Aventura within 14 days of the accident.  Why?  You might not feel the bulk of the scar tissue pain cascade until AFTER the 14 days.  Sadly, your auto insurance benefits will have expired by then.  Get checked within 14 days for symptoms of whiplash.
2. Get a treatment plan?  Follow it.  The patients who show up for the visits AND do the recommended exercises are the ones who get better.  That being said…
3. …You will need to exercise with us.  The goal isn’t just to be pain-free but to restore you to pre-accident status.  That might mean CrossFit workouts, lifting a grandchild, or sitting for more than 30 minutes without pain to work.  The unique exercises (and maybe even yoga!) that we give you will get you back there after the lovely hands-on therapy.
4. Eat the anti-inflammatory diet.  Okay, I realize this is a stretch but if you want to reduce pain and inflammation naturally, this is a no-brainer and will make your therapy that much more effective, reducing pain from the inside out.

Like what you heard?  Want to work together 1-1?  Let us help you!

The post What is Whiplash? The Gift That Keeps on Giving appeared first on Miami Sports Chiropractic & Yoga Center.

Low backs, hamstrings, pulled groin muscles, general neck pain, and the topic of our bloggity blog, today, “I have a bad ankle.”

I like treating these orthopedic injuries because there is usually a predictable, traceable pattern of wear and tear that brings a patient into our consultation, albeit this time, court-side at the University of Miami.

Drs. Rayna, Sala and Doman: Decompression, alignment and stabilization at The University of Miami Basketball Camp

The bio–mechanics of the body are similar to the mechanics of a car:

Predictable patterns of blowing a tire here, assessing shock absorber systems, fuel quality, brakes, improving alignment, etc.  The inter-dependent inner-workings of a sports car are quite similar to the vroom vroom coordination of your joints, muscles, ligaments, tendons, nerves and other physiological circuitry of the body.  VERY similar concepts, different language.

That being said – you have no bad body parts.

You have: previously injured body parts.  Never given a chance to work correctly body parts.  Needs extra daily TLC-to-work-well body parts.   Had surgery and isn’t functioning like you’re 12-years-old body parts.   But no bad body parts.

“I have a bad ankle” is a particularly interesting one to fix, because IF you injure it badly enough, usually in the form of a bad-ass mama jama sprain, the greatest and most annoying concern for a patient is to roll it again.  And again.  And again and again.  Bad ankle!

An ankle can be injured in many ways:  stopping and pivoting, sprinting down a field and looking up to catch a ball, not seeing a sidewalk curb, tripping over your kid’s toy, or falling off your stiletto heels.  You get the picture.

You might be interested to learn that with a big bad ankle sprain, or many little sprains over time, the supporting ligaments of the ankle take the biggest toll.  Now, I want you to reach down and touch your ankle.  You’ll notice that there’s not too much meat down there.  In fact, you might notice that it’s mostly bone with a few little ropey-feeling things on top.

Those ropey-feeling things are ligaments.  Ligaments link bone to bone.  The unfortunate thing about ligaments is that unlike, elastic and stretchy muscle, if ligaments are overstretched, they don’t rebound and regain their tightness and integrity.   Think:  stretching out a piece of salt water taffy.   So after a bad ankle sprain you might have loose or looser ligaments around your ankle forever (boo).

The good news!  You do have an internal balancing system – in fancy medical terms called, proprioception, that will do its BEST to re-teach your ankle where to land and when.

Why is proprioception so important to avoid rolling your ankle? 

Balance comes from three main areas of your body:  your vision, your inner ear, and your joint proprioceptors.  Proprioceptors are like a GPS system for the body.  What starts to disappear as we get older?  Vision and hearing.  What can you work to improve as we get older?  Your joint proprioceptors.

Thank the LAWD we have proprioceptors all over our body just waiting to be reactivated and to give feedback to the brain – and prevent that next ankle roll!

Note: Don’t hesitate to get an xray if the roll is bad enough:  we’re talking monstrously swollen, purple and no chance of walking any time soon.   It could be a fracture or tear!

Courtside acupuncture for pain relief. Not too shabby.

From the basketball court to the comfort of your home – 4 Steps to Fix A Bad Ankle

1. R.I.C.E to make nice:  No explanation needed here if you’ve ever hurt something before. Rest, ice, compression, and elevate.
2. Shorten healing timeline:  Graston, Kineseotaping/Rock tape, acupuncture, cold laser, physical therapy modalities…I love these natural tools for keeping the swelling down and getting your ankle back on the right track towards recovery.
3. Get your sacrum/pelvic alignment checked by a chiropractor:  If your spine and joint alignment is off, you WILL keep blowing the same tire, in this case, your ‘bad’ ankle. No point in just patching up the tire, in this case your ankle, if it’s poor joint alignment that is causing the problem in the first place.  Can’t stress this strongly enough.  Just a couple of visits depending on how long you’ve been nursing the ankle.
4. Improve your ankle GPS:  balance exercises.  Yoga is my favorite. I can’t think of a better activity that incorporates balance exercises with visual challenges in most of the sessions.  Highly highly highly recommend yoga to get your balance back AND keep it through all sports and decades of your life.

Like what your heard?  Want to work with us 1-1? Let Us Help You!

The post 4 Steps to Fix A Bad Ankle and the UM Basketball Camp appeared first on Miami Sports Chiropractic & Yoga Center.

Pop quiz, hot shots:

Which of the following has been linked to headaches, neck pain, pinched nerves, decreased lung capacity, and depression?

1. eating strawberry ice cream
2. petting puppies
3. looking down/texting from your smart phone
4. wearing a heavy watch

If you answered B, petting puppies, then you would completely wrong and maybe even a cat-lover.  The answer is C!  Looking down for too many hours at your smart phone or tablet.

Un-zombie yourself from email and Facebook for a moment and listen to this:

According to an article published in my hometown rag, the Washington Post, ‘The human head weighs about a dozen pounds. But as the neck bends forward and down, the weight on the cervical spine begins to increase. At a 15-degree angle, this weight is about 27 pounds, at 30 degrees it’s 40 pounds, at 45 degrees it’s 49 pounds, and at 60 degrees it’s 60 pounds.’

Ouch.

Text neck – If you feel like the weight of a small person has been hanging from your neck all day, you would be correct.

Experts estimate that you are probably spending 700 to 1,400 hours per year people putting stress on your spine.   Parents?  You high-schooler might be the worst, spending an additional 5,000 hours in this position.  As a chiropractor in Aventura who is treating an increasing number of children and teens, I can tell you the smart phone element has become a challenge as we are seeing more adolescents than ever with pain.  Challenge accepted.

If you want develop advanced arthritis and prematurely degenerated joints and discs, then ignore the link below.

If you want to avoid pain, slumpy shoulders, irreversible disability, and endless complaining, click here for a step-by-step tutorial on our safer method for smart phone use, you digital athlete.

If you’d like more 1-1 guidance on how to remove the weight of the world from your shoulders at our Aventura office, the doctors and therapists at Miami Sports Chiropractic & Yoga Center will get you out of pain and teach you how to stay out of pain.  Let Us Help You!

The post How To Remove The Weight Of The World From Your Shoulders in 16 seconds appeared first on Miami Sports Chiropractic & Yoga Center.

It’s the time of year that every parent has been waiting for…the beginning of a new school year when the kiddos are back in classroom and out of your living room.

Owning Back to School (like a boss)

Here are 7 juicy tips to get you and your family on track as you adapt back into the school year:

1.  Feed your child a nutritious and fueling breakfast. It is proven that children who eat breakfast have an easier time concentrating and are more productive than those who do not eat breakfast.  Do your best to avoid excessively sugary cereals and foods that will cause your child to crash into zombie mode.  Begin the day with some nutritious foods such as eggs on top of veggies with a delicious smoothie to start the day off right.  Here are my favorite breakfast recipes.
2. Plan healthy lunches and snacks. Send your child back to school with the nutrients they need to learn and concentrate. If your child is available to plan their lunches with you and get excited, you may be able to avoid sending junk food and sweets to school with them on their next school day. Teach your child how to make healthy choices if eating the schools lunch.  Click for these AMAZING snack recipes!
3. Make time for dinner as a family.  Don’t laugh.  This is NOT a 1950s concept and I actually grew up in a house where we had dinner as a family 5 nights a week.  Enjoy a well-rounded meal together and enjoy the opportunity to share the day’s experiences with one another. Research shows that families who eat together have a stronger bond, and their children perform better in school with a higher self-confidence level.
4. Create an appealing homework spot and routine.  Phones away and TV off.  Multi-tasking is not a benefit in this case.  Be sure that your child has a well-lit, quiet and pleasant location to do their homework.   Fix up the area with things like a cup of pencils, a good lamp, and a pencil sharpener. Decide with your child when homework will be completed each day.
5. Practice good sleep habits with your child.  The summer can often throw our children’s sleep schedule off by allowing them to stay up late and sleeping well into the morning. That’s all fine during the summer, but not so great once school begins. To avoid brutal awakenings, slowly adapt your child back to a regular bedtime and wake up routine. Remember that screens of all types (TV, cell phones, computers, tablets…) emit a specific type of light that stimulates the brain and makes sleeping more difficult. Be sure that your children’s screens and games are turned off a good hour before bedtime. Begin to create habits that will make for healthy sleep all year round.
6. Plan both downtime and activities. It is important that your child be active. Sit with your child and plan out some after school activities while making sure there is enough time for homework and sleep.  Downtime is also important for your child’s mental health. Both time to relax and play are important for your child no matter what their age.  It’s time that you need too!
7.  Prevent neck/back pains, headaches, and avoidable negative postural changes with Miami Sports Chiropractic & Yoga Center in Aventura.    Start the year off right by providing your child the opportunity to keep their bodies healthy and well through postural correction. As your child hunches over those desks, games, and cell phones, their posture and spine is taking the blunt force of it all.  Let us help you!

The post The Guide to Owning Back to School appeared first on Miami Sports Chiropractic & Yoga Center.

                                Chris Hemsworth Using FT to Prepare for Thor

Location:

2670 S. Flamingo Rd.
Davie, FL 33330
7:30 pm
Tuesday
— $20/person —

The post Pop Up Foundation Training Class Tonight! appeared first on Miami Sports Chiropractic & Yoga Center.

At the recommendation of my father who knows I work in sports, the HBO series, Ballers, was at the very top of his ‘catch up with living in 2016’ list.  And so I did!  After binge watching all of Season 1 and just getting into Season 2 I can say a few things about my addiction to this show:

• Given that my patients include elite professional athletes from the NFL, NBA, Horse racing, etc., the show is so real it’s almost eerie instead of entertaining. Ballers is based here in Miami and I recognize the locations near my apartment, restaurants, local characters and even stranger, the business side of working with pro athletes. My brother Mark Doman, CEO of The Doman Group is like a Spencer Strasmore in real life.  Minus the pro football career, but plus  graduate degrees in both law and business from George Washington University as well as credentials to be an SEC and NFLPA registered investment advisor, my brother has spent the last 15 years protecting the finances of his very large family of wealthy clients, including a large number of professional athletes.  Once an athlete hits his/her pay day, I’ve seen all creatures near and far come out of the woodwork to suck an athletes’ financial success dry.  Fortunate for his clients, these creatures have to get through Mark and his team first!
• Spencer Strasmore, the financial advisor on the show (played by Dwayne, ‘The Rock’, Johnson), pops prescription narcotics like candy throughout every episode for his post-football career pain. You may have even been given something similar after a dental procedure or surgery to handle the pain.

Ring ring – Got my meds?

Why does Spencer’s medical doctor call foul on his prescription opioid use early in Season 2?

Spencer has become addicted.  SO addicted that when his doctor looks to collaborate on alternative pain management options, he uses a fake name to visit a shady clinic in a shady part of town so a shady doctor who is not managing his care nor has his best interest in mind, can hook him up.

And why is this story line so heavily developed on a major TV network show? 

Because opioid addiction isn’t just common with athletes but also with the lay public – people watching TV from their couches at home.   We’ve hit crisis mode here in America. According to the CDC, there has been a 300% increase in opioid prescription sales since 1999 without overall change in reported pain.  Opioid overdose deaths (deaths!!!) have quadrupled and opioid use disorder/addiction is at its peak.
Did I mention there is no overall change in reported pain?

The U.S. Surgeon General is working towards solving this urgent health crisis.  He is reaching out to 2.3 million health care providers and leaders across the U.S. like us and asking for assistance by providing tools and guidelines to help reduce the number of opioid prescriptions and addictions nation-wide.  So here we are!

What are Opioids you ask?

Opioids are pain-relieving medications.    You may have heard of a few: hydrocodone (Vicodin), oxycodone (OxyContin & Percocet), morphine, codeine, and many other related drugs.   For those who think their designer drugs are perfectly safe for regular use, heroin is also an opioid, for a little perspective. These drugs reduce the intensity of pain signals that reach the brain and turn down the effects of a painful stimulus.

What’s wrong with this pain medication?

If taken in excess or for an extended amount of time, opioid dependence or addiction can develop.  Chronic use of opioids increases your risk for serious medical complications and can be very harmful to both your internal organs and general daily function.

Oh snap – breaking off more than you can chew with opioids

So how do I decrease my pain without medication?

Prescription opioids can be an important part of treatment in some circumstances such as acute severe injury or post-surgery.   Alternative pain reducing treatments at Miami Sports Chiropractic & Yoga Center like chiropractic care, acupuncture, massage, physical therapy, cupping, yoga, Pilates, meditation, regular exercise, and proper nutrition have been shown to help immensely with acute and chronic pain.

How do I find a professional alternative pain relief treatment facility?

If you live in the Aventura and Miami areas: we’ve got your back and have helped hundreds of patients decrease their dependency on opioids while improving their quality of life.   Let Us Help You!

The post On A Very Special Episode of HBO’s Ballers: Killing Pain with Pain Killers appeared first on Miami Sports Chiropractic & Yoga Center.

Answer:  True!

One of the most painful, frustrating and lingering athletic injuries is a ‘groin pull’. These injuries do not discriminate and have a major impact on athletes of all sports at all levels of play. Olympic swimmer (and troublemaker) Ryan Lochte recently suffered from a groin injury which cost him a potential win in the 400 individual medley.

You may even remember the beginning of Tiger Woods’ decline beginning with a groin pull, a problem that can last for many months, easily reoccur and cause a cascade of other injuries if it doesn’t heal correctly.

A groin pull is a tear or sprain of the adductor muscles or inner thigh muscles in the hip, groin and thigh area. Most people think that the only job of the adductor muscles is to bring the legs together.  In fact, most people don’t even think about the adductors until they’re trying to stop themselves from falling into an accidental split on wet grass (ouch!)  Even after the pain of a groin pull goes away, the muscle fibers may still be inflamed and ready to nag anytime they’re overworked. As an athlete, it will weaken you considerably.

Ouch – The Anatomy of a Groin Pull

Brace yourself. There is a WAY more foundational and arguably more important job of the adductors, and that is to stabilize the pelvis with the core muscles.  For the rest of your life when you think adductors, think pelvis and core stabilization.

(R)est, (I)ce, (C)ompression, (E)levate and therapy aside, when it comes to treating and avoiding groin pulls, here is your guide:

• Stop the excessive inner thigh stretches. You’re taking a tight, weak muscle and making it tighter and weaker.
• Try inner thigh ‘anchoring’ with these Foundation Training exercises to create pelvic stability. 

You don’t have to be an Olympian or professional athlete to suffer the agony of a groin injury.  The good news? Those of us who play amateur sports can learn how to reduce our own risk, thanks to a better understanding of some key muscles and exercises.

Need help rehabbing a groin pull? Let Us Help You!

The post A Groin Pull By Any Other Name appeared first on Miami Sports Chiropractic & Yoga Center.

Cupping has long existed in many cultures including China and Africa to stimulate the flow of blood and energy in the body. There are several techniques, but the method used by Dr. Rayna Stengel at Miami Sports Chiropractic & Yoga Center involves lighting a flame inside a specialized circular glass cup and then swiftly placing the cup on the patient’s skin, which creates a suction effect.

So What Does Cupping Do?

Cupping has been shown to work for pain management and to ease the effects of overexertion. The suction typically only lasts for minutes, and causes tiny blood vessels just beneath the surface of the skin to rupture and create circular bruises. These odd circular bruises have been visible on several Olympic athletes including swimmer Michael Phelps and gymnast Alex Naddour. Cupping is thought to reduce soreness and speed up the healing time of overworked muscles by drawing new blood to the affected area.  It’s sort of like the effect of a deep-tissue massage, but instead of pushing, it is pulling.  

In traditional Chinese medicine, the theory is that cupping can influence the flow of energy or “qi” through the body to promote healing. Qi and blood circulate together in the body, so when one is influenced, the other is affected as well. By moving the blood, we move the qi and vice versa. When qi and blood are stuck it creates what we know to be “pain”. It also works wonders for patients with the flu, colds, coughs, back and muscle pain, poor circulation, allergies, fevers, and a myriad of other pains/conditions.

What does it feel like after a cupping treatment?

From my own experience, cupping is a very chill, non-painful technique that leaves you feeling relaxed and less tender.The process of getting your skin pulled up into a circular globe can have a funny tightening sensation to it, but overall, the technique is very comfortable.

Our bodies are capable of remarkable self-healing and our healthcare team at Miami Sports Chiropractic & Yoga Center can assist you with a treatment plan that is right for you. Being the ‘leader’ of YOUR own personal health care you owe it to yourself to try non-invasive treatments such as cupping to assist with your quality of life.

Want to get treated like an Olympic athlete here in Aventura?  Let Us Help You!

The post Getting Treated Like An Olympian With Cupping appeared first on Miami Sports Chiropractic & Yoga Center.

I decided to see exactly what all the hype is about.

Pokémon Go is an ‘augmented-reality’ game that launched last month. In a nutshell, the game lays a sort of semi-transparent Poké-world over your actual, geographical location, which you can explore by physically walking around while staring zombie-like at your screen (no judgement). The app makes the little Poké-monsters appear on your smartphone screen, through the camera, as you walk through your neighborhood –making it seem as if they are right in front of you as you collect them all.

Pokémon Go is providing modern health benefits by getting people of all ages outside to exercise, explore, and meet other Poké players while hunting for the same creature. It’s now much more enticing to get those recommended 10,000 steps in a day! There are unfortunately some negative effects that are accompanying the game. The Poké lifestyle has become problematic for those who are chasing Pokémon a little too enthusiastically and not paying attention to themselves or their surroundings. There have been increased injuries, car accidents, and the one that REALLY troubles me as a chiropractor in Aventura…HORRIBLE POSTURE! Having bad posture does more than make you look bad. It can affect your health in many ways. While it’s a major safety concern to be unaware of your surroundings and always engrossed into your phone, it’s also a major problem for your body alignment and health. When you spend hours daily sitting with poor posture, or walking around with your head down as you track little critters on your phone, it takes a toll on your neck and spine.

Feeling tight shoulders, headaches, neck pain, and less movement in your neck? You’re not alone. The Pokémon posture problems don’t stop there! When your head comes forward, generally your shoulders and upper back come with it. Now you’re not only starting to resemble the Hunchback of Notre Dame but also developing chronic pain that may turn into arthritis, herniated discs and stenosis.

Want to chase Pokemons in Aventura without pain? See photo guidelines below.

Avoid Pokemon Posture

At Miami Sports Chiropractic & Yoga Center we teach you how to improve your posture and strengthen your spine to get out of pain AND teach your how to avoid future injury and diseases of the spine. So when you’re out there chasing after Pikachu and Charizard, remember to stand up straight and hold your head up high!

Like what you heard?  Let Us Help You!

The post How To Avoid Catching Pokémon Posture appeared first on Miami Sports Chiropractic & Yoga Center.

The Dream Team:  Chiropractic, acupuncture, massage & trigger point therapy for athletes.

1) Meditation.

“Baseball is 90% mental, the other half is physical.” – Yogi Berra

Would you believe that a totally free, 5 minute practice could be the difference between achieving a life-altering career peak and completely ‘you-know-what-ing’ the bed? Pro athletes are ALWAYS looking for an edge, and usually not on the banned substance list. A regular meditation practice has been proven through time and scientific research to improve focus, decrease pain, and improve resiliency. Want a piece of that? From 5 minutes to 5 hours it’s accessible to everyone from Kobe Bryant to you. Here is just a short list of the many athletes who consider meditation to be part of their regular mental training schedule. In fact, here is a free get-started resource on meditation via YouTube.  Earphones, click, and chill.

2) Regenerate with Yoga.

If you haven’t tried a yoga session yet that you LOVED, keep looking!

The modern practice of yoga has morphed from a 5,000 year old esoteric practice to a mainstay of athletic training. Yoga for athletes is typically geared towards balancing strength with flexibility while improving stability.   Yoga is good for healing injuries as well as staying off of the injured list. Drug-free and easy to access, from 1-1 sessions supervised by doctors to group classes in your community, yoga is here to stay on the protocol for these famous yoga-lovers.  Here is a longer free yoga for athletes class online but you can, of course, find shorter ones to fit your schedule.

3) Rehab with the Pros.

Can’t win ‘em all!

Sometimes a muscle stabilizer is out on a lunch break, a penalty move is absorbed, or an old injury returns like a bad ex. Pro athletes have their own medical squad like Miami Sports Chiropractic & Yoga Center on speed dial. It can be any mix of team doctors, outside private practitioners and alternative care specialists. Working with pros of all sports – MSCYC prescribes prehab AND rehab for high level athletes using chiropractic, physical therapy, acupuncture, trigger point therapy, Pilates, yoga, stress relief techniques and nutrition.   Think of fine tuning a race car.  Check out Dr. Amber Sala doing low back decompression with the big man himself.  MSCYC was hired to be the on-site sports rehab providers for the Shaquille O’Neil fantasy basketball camp in June 2016.

Dr. Amber Sala, chiropractor and registered yoga teacher treating Shaquille O’Neil at his basketball camp.

Like what you heard?  Let Us Help You.

The post 3 Proven Habits of Highly Successful Athletes appeared first on Miami Sports Chiropractic & Yoga Center.

The Champ is here!

More than a boxing legend, Muhammad Ali was well known for his public fight against Parkinson’s disease. Muhammad Ali’s reputation and achievements have inspired many both in and out of the ring. Fighting Parkinson’s for more than 30 years, he brought awareness and inspiration, along with hope and power to fellow Parkinson’s patients.

After years of investigation, researchers and clinicians have identified neither the cause nor the cure for Parkinson’s disease. Not only do the cause and cure of Parkinson’s continue to elude us, but doctors still cannot identify those in early stages of the disease. Consequently, a definitive program for prevention remains uncertain. For those diagnosed with Parkinson’s Disease, components of lifestyle — diet, sleep habits, exercise, recreation, and learning, to name a few — stand alongside medication as important resources in managing the condition.

Exercise is an important part of healthy living for men and women with Parkinson’s Disease in Miami.   For people with Parkinson’s, exercise is more than healthy and right here in Aventura!  It is a vital component to maintaining balance, mobility and the ability to perform activities of daily living.   Research shows that learning new things through trying new types of exercise like golf may be particularly good for both the brain and body.

Natural alternatives and types of exercise that may help relieve Parkinson’s symptoms and may even slow its progression include activities such as yoga therapy Miami, Pilates, chiropractic, and acupuncture  all of which have shown to have positive effects on quality of life.   Improvements in balance, gait, stride length, mobility, improved sleep, decreased stiffness, and a general feeling of well being have all been reported by people with Parkinson’s undergoing these types of exercise and natural treatments at our therapy facility in Aventura.

Be a fighter like Muhammad Ali, and begin to manage Parkinson’s through natural treatments and exercise. Let us help you!

The post I AM THE GREATESSSSSSSSSST! appeared first on Miami Sports Chiropractic & Yoga Center.

Controlling the body’s thermostat?  Check.   Regulating blood pressure?  Check.   Energy to function as a human in society?  Check.    Although water consumption is one of the most neglected considerations in our diet, it plays an essential role in nearly every biological process in the body.

Staying hydrated in the summer.

Here’s why you don’t want to take your water intake for granted:

If you’re not actively focusing on hydration throughout the day, there’s a good chance you are somewhat dehydrated, which could be negatively affecting your energy, immunity, and your appearance.   Be aware that the fewer vegetables, fruits and legumes you are eating, and the more processed foods you include in your diet, the more water you’ll need to consume to compensate.  The general rule is 8 glasses a day but the jury is out if you’re an athlete, live in high altitudes or have specific health or training goals.

With the scorching hot and humid summer in Aventura approaching, hydration becomes even more important.  If you’re the type of person that hates drinking water because there’s no flavor, try adding fruits, or herbs to your water bottle for refreshing flavor filled and healthy hydration!

We’ve made it easy for you to increase your water intake with tasty and delicious water recipes on our Pinterest page. (click here!) My personal favorite is fresh mint leaves with lemon slices.  You might be an orange and basil kind of person (no judgement).

Here are also 3 easy eats to increase your water intake, all containing greater than 90% water:

• Cucumber and watermelon (my favorites!)
• Grapefruit, cantaloupe, peaches.
• Zucchini, celery, tomato, cabbage, spinach broccoli.

Like what you heard?  Let us help you.

The post H₂O & Your Health appeared first on Miami Sports Chiropractic & Yoga Center.

Healthy crunch on our 21-day detox

The post ‘Ain’t Nobody Got Time For That Crispy Coconut Chicken Fingers’ and Your Health appeared first on Miami Sports Chiropractic & Yoga Center.

The place:  a ganky, crowded and cough-infested subway car during rush hour.

If you’ve ever lived in a crowded urban (and freakin’ awesome!) city like Manhattan, you’ve probably been face to face with just about every common cold/flu virus.  Clinging to sweaty subway poles and going shoulder to shoulder with someone who is hacking up a lung is par for the course in NYC.

So when I lived in New York, why didn’t I get sick every day of cold and flu season?  In fact, why did I rarely ever get sick?

Warning:  please suspend disbelief for the next 10 seconds.

If you are catching a cold ‘like everyone else’ then you, my friend, are the low-hanging fruit of health.  Not everyone gets sick and it’s not luck.

Let me explain:  your immune system or internal health army is built to crush the common bacteria and viral opponents with which we come into contact every day.

Surprising absolutely no one, our modern lifestyle of fatigue, crappy nutrition, obesity, and over-consumption of medication weakens your internal army and makes them fat, lazy, and ill-prepared for battle. Enter a cold/flu virus to over-take your body!

The good news:  you’re the general of the army and can rebuild!   Not everyone gets sick during cold and flu season.  Read on so I can show you how to join us:

Don’t get sick in the first place – Prevention.  

Build your immune system by removing stress on the body:

1. Acupuncture and chiropractic spinal alignment remove hard-to-detect stress and to tune your system.
2. Sufficient sleep (without your smart phones!)
3. Anti-inflammatory foods: fruits, veggies and lean grass-fed protein.
4. Regular exercise.
5. Wash your hands…frequently! And avoid touching your lips, nose, and eyes.

Kill a cold naturally once you’ve got it (antibiotics WON’T do this)

1. Acupuncture to beat the bug (see our approach below)
2. Chicken vegetable soup – ease symptoms of sinus stuffiness by inhibiting movement of white blood cells.
3. Zinc tablets – shown in a 2011 study to shorten the duration and intensity of cold symptoms. Avoid zinc-based nasal sprays altogether. The FDA says that they may permanently destroy your sense of smell.   (NB: Sorry Vitamin C.  You haven’t shown any promising benefits regardless of marketing and hype.  In fact, taking in excess of 2000mg/day can put you at risk for kidney stones (ouch!)
4. Sip a hot drink- taste promotes salivation and secretions that lubricate and soothe your throat.
5. Add honey to your hot drink – to reduce coughing. A 2014 review by the Cochrane Collaboration compared honey to OTC medications, placebo and no treatment.  Consuming honey was slightly more effective than the meds and showed significant improvement over placebo and doing nada nada.
6. Saltwater nasal rinse – ease runny nose, stuffiness, and reduce decongestant   Avoid OTC ‘hypertonic’ rinses which can dry you out too much and IF you go the neti pot route be sure to use sterile water and clean between uses.

Get well faster and stay well for longer periods of time–>

Let us help you! Did you know that Chinese Medicine has been used for centuries to relieve symptoms of colds and flus? That the scratchy throat, congestion, aches, cough and general fatigue can all be released from your body much faster when you get the proper treatment?
Our Aventura acupuncturist uses various tools to help the body fight against colds and flus by boosting the immune system.

“Make it quick!” Treatment
( 1) B12 shot
Acupuncture to-go
Chinese healing tea
$60

“I need help!” Treatments
(1) 30 min acupuncture and cupping treatment
(1) B12 shot
Acupuncture to-go
Chinese healing tea
$110

“Bring out the big guns!” Treatments
(2) 30 min acupuncture and cupping treatment (within 7 days)
(1) B12 shot
Acupuncture to-go
Chinese healing tea
$180

Let us help you!

The post The definitive guide to killing your cold appeared first on Miami Sports Chiropractic & Yoga Center.

You funny holidays, you.  Encouraging us to throw away 11 months of semi-healthy eating and exercise.  Causing us to become bloated, tired, slightly overweight and generally pissed at ourselves for eating crap with reckless abandon…

Smile, patients.  You’re on candid camera!  I know it’s been a fun and tiring few weeks for ya.  As much as we may have enjoyed cramming in a second or third portion of holiday eats, January and the New Year leave us with nothing but some crummy crumbs and a pile of regrets.

January 1 rolls around and wham!  Salad-mode healthy eating kicks in for 2-3 days.  Then you dive face-first into the bread basket when you eat out at a restaurant (cue the ‘booooos’).

I would like to help you get back ‘on-point’ and as painlessly as possible, and quickly too!   You know I’m not a calorie-slinging, salad-junkie starvation monster.  AND like many of you, I love to eat real, delicious food.  And be slim.  And energetic.  And not miss out on the tasty foods in life.

Twice a year I personally do a 21-day anti-inflammatory ‘detox’ and I’m inviting you to join me on Monday January 11^th at 6:45pm at our office in Aventura for an info sesh about our time-tested and VERY successful program.

This is not your average detox:  whole foods, no starvation and plenty of structure.    You will like!

Seating is limited to 15, RSVP by Friday January 8^th, 2016 to Info@DrDoman.com

The post Eat ya chocolate, I’ll see you January 11th appeared first on Miami Sports Chiropractic & Yoga Center.

Normally my blog highlights topics and people that will help you, my readers and patients, lead a better quality of life through health.   I talk about the good, the bad, and the ugly (read about Bacon and cancer?  Dry the crocodile tears and say bye-bye to processed meats).

October is National Chiropractic Health Month.  What does this mean to you?  Juicy, evidence-based bits of information and fancy infographics that preach the facts and not fiction as to why you might consider, and even love having the option of using chiropractic medicine in your health care plan.

I won’t bore you with the details, but a chiropractor IS the known specialist of a drug-free, surgery-free approach to managing spine pain.  As a primary care limited physician, a chiropractor is the first person to see regarding your low back pain, neck pain, and headaches if you want to a) avoid surgery b) get better quickly and c) save money on medical bills.  We perform orthopedic/neurological exams, diagnose, and send out for imaging like MRI/CTs as necessary.   We work with your medical doctors closely to coordinate care.

Don’t take my word for it, see the high quality research niblets below.

Wouldn’t it be great to learn why you ended up with back pain in the first place?  We do that too.  Chiropractors are not just trained in teaching patients how to stay out of pain but more importantly, how to stay well.  These are docs who care about your long term health.

But what about safety?  Is it dangerous to see a chiropractor with that ‘neck-cracking’ thing?  Again we turn to the research instead of fear-based myths.   See below for the goods on this topic, you might find relief to know that spinal adjustments are heralded at literally the safest approach to treating neck pain in comparison to…well…all things medical!

Curious about what it would be like to see a chiropractor in Aventura?  Want to try yoga, acupuncture, Pilates, and trigger point pain relief?

Let us help you. 

The post Chiropractic Health Month 2015 and a shameless plug appeared first on Miami Sports Chiropractic & Yoga Center.

Milk and dairy consumption is probably the most obvious food source that comes to mind when you think of eating for strong and healthy bones. While calcium is crucial for bone health there are many other nutrients you may want to consider adding to your diet to ensure your bones stay healthy. Vitamin D, magnesium, protein, omega-3 fatty acids, and vitamins A, C, and K are the forgotten heroes of bone health. Vitamin D is necessary for our bodies to absorb calcium, high calcium levels mean healthier bones with higher bone mass and lower fracture rates. Calcium is found in a variety of different foods including rhubarb, kiwi fruit, and dark leafy greens.

Click here to visit the most easy-t0-use Pinterest page eva (fo’eva eva).  We need armies of strong-boned-people here in Aventura!

Magnesium, like Vitamin D is essential for calcium absorption and metabolism.  It also assures the strength and firmness of teeth and bones! Magnesium can be found in cashews, pumpkin seeds, Brazil nuts, and walnuts, which all make a great snack.  Try to opt for the raw unsalted versions.  Protein, in moderation and in combination with other nutrients mentioned previously can be very beneficial to bone health. However, sticking to lean protein such as chicken, and plant based protein like nuts and seeds will be the best way to incorporate this nutrient into your diet. Omega-3 fatty acids are also important for strengthening bones and preventing osteoporosis, these can be found in salmon and flax seeds. Vitamins A, C, and K aid in collagen formation, skeletal growth, and cell differentiation which are all critical for maintaining healthy bones. Oranges, swiss chard, spinach, figs, tomatoes, asparagus, collards, brussel sprouts, sweet peppers, and of course, king kale are great additions to your diet in order to get these nutrients. Together all of these nutrients keep your bones strong and protect your bones from disease. Adding these nutrients into your diet can be easy and delicious, your bones will thank you in the long run.   Have you tried cashew pesto sauce?  We made it easy for you to integrate calcium-rich and tasty recipes on our Pinterest page (you’re welcome!)

The post Got Kale? And other strong-bone builders. appeared first on Miami Sports Chiropractic & Yoga Center.

The real answer is, if it doesn’t happen naturally as you move and stretch in bed or gentle, self-guided yoga postures, your back isn’t cracking for a reason!

There are 25 movable spine bones called vertebrae that link together and create the internal structure of your body.  Sometimes through different types of life stress – physical, chemical, or emotional – these lovely linked joints can get stuck together in certain places and create a feeling of tightness, pain, muscle spasm, or even worse, tingling into your arms and legs!

When it comes to keeping the joints of the neck and back strong and healthy, the structure of your spine dictates how well you function overall!

If you feel the need to ‘crack your back’ and it’s not happening on its own (or with the help of a taller older brother…kidding…don’t do this!) a chiropractor is the best trained expert to evaluate and treat your spine.

As always, the best chiropractor to see is someone who is recommended via word of mouth from friends or family.  You should check out a prospective doctor’s website and make sure their philosophy is in alignment (pun intended) with your view on health. Looking to book an appointment for a chiropractor in Aventura? Talk to us today!

The post How do I Crack My Back? appeared first on Miami Sports Chiropractic & Yoga Center.

Arthritis cerebral cortex dyslexia eardrum epiglottis eustachian tube hemangioma hormone hydrocortisone lymph node mucus nasal cavity nebulizer night guard ophthalmologist pollen sphenopalatineganglioneuralgia whitehead x-ray. Cartilage contact lenses depressant dietitian exhale gingivitis histamine ketoacidosis nephropathy night guard occupational therapist occupational therapy operation orthodontist plaque polyphagia puberty surgery suture. Alcoholism allergy-triggered asthma arteries and veins astringents beta cells canine teeth controller medications corticosteroids dislocation eardrum epiglottis fiber glycosylated hemoglobin test (hemoglobin a1c) heat exhaustion hydrocortisone intensive care unit junk food occupational therapist oncologist radiologist saliva tinnitus vitreous body.

Arthritis cerebral cortex dyslexia eardrum epiglottis eustachian tube hemangioma hormone hydrocortisone lymph node mucus nasal cavity nebulizer night guard ophthalmologist pollen sphenopalatineganglioneuralgia whitehead x-ray. Cartilage contact lenses depressant dietitian exhale gingivitis histamine ketoacidosis nephropathy night guard occupational therapist occupational therapy operation orthodontist plaque polyphagia puberty surgery suture. Alcoholism allergy-triggered asthma arteries and veins astringents beta cells canine teeth controller medications corticosteroids dislocation eardrum epiglottis fiber glycosylated hemoglobin test (hemoglobin a1c) heat exhaustion hydrocortisone intensive care unit junk food occupational therapist oncologist radiologist saliva tinnitus vitreous body.

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Ever have that feeling?  That anything you eat; healthy or not, sticks around on your body longer than it should?  Are you lifting, jogging, spinning, no-carb-ing and yoga-ing until the cows come home to no avail?

Of course you are.

We’re all on the ‘how can I make this thing look and feel younger,’ journey.   So, boo on bad results!

Wouldn’t it be great if our efforts to eat healthy paid off and quickly?

If I taught you one totally 1 totally free way to get closer to your weight loss and health goals, would you want to know?

Take this one small step next time you go food shopping and you won’t regret it.

On your side,

Dr. Sandra Doman

ps all delish trans-fat-free baking recipes are in a link in the video!  Yeah!

The post One small step for man, one giant leap to reduce your waistline. appeared first on Miami Sports Chiropractic & Yoga Center.

I hope like any sane person you’re getting out of town to escape the heat and maybe even get in a little R&R. I’m a frequent flyer mile junkie myself.

Last week alone I had 4 new patients or ‘frequent office flyers’ referred to our office. These are people who have frequently bounced between medical and therapy offices looking for a way to treat their low back pain.

Lots of offices, doctors, therapists and opinions.  No long-term resolution.

For the sake of reality and (patient privacy) I’ll call them Confused, Frustrated, Scared and Angry. I’m sure you’d feel the same way if you were taking low back pain advice from Dr. Google.com and your neighbor’s babysitter’s brother’s dog-walker who had a similar pain.

How did we help these patients?   Check out the video below.

Don’t be Confused, Frustrated, Scared and Angry.  Let us help you.

Until next time!

Dr. Sandra Doman

The post Meet Confused, Frustrated, Scared, and Angry. Do you know these back pain patients? appeared first on Miami Sports Chiropractic & Yoga Center.

Phew, I’m coming down off an adrenaline high.

The 5^th annual Dwyane Wade Basketball Camp was last weekend right in our backyard at the Diplomat hotel in Hollywood.

I’ve worked as the on-site chiropractor for the last 4 years.

Basketball lovers fly in from all over the country for three days of tournaments, special events, seminars and the chance to learn from the pros!   I work court-side treating sports injuries and helping to improve athletic performance.  Picture a dream-scenario sports camp of interesting people, pro athletes, celebrities, terrific sponsors and killer music.

Our 4th year as on-site chiropractor for the Dwyane Wade Fantasy Camp. But first, let me take a selfie.

DWade and his team have pulled together a pretty insane event.  Every year his camp has a lot of familiar faces and here is the question I heard over and over on Day 1:

“Doc, my low back feels AMAZING after getting treated here at camp (NB:  this makes me happy).  What’s the one tip you can give me for my low back at home?”

You guys know me well enough by now.  I have low back tips for days!

Below I will show you the single easiest, most effective low back pain tip that you can use to avoid low back pain.  High quality video production be damned.  My first instructional video (hold the groans!)

Like what you heard?  For more info visit us in Aventura!

The post Dwayne Wade Fantasy Camp and The Single Best Tip to Avoid Low Back Pain at Work. appeared first on Miami Sports Chiropractic & Yoga Center.

I’m arriving two minutes late for my first patient because of a monster car accident on Miami Gardens Drive by Aventura (which insanely pisses me off).  “Oyeeeee!” is not Spanish for, ‘sure, I’ll let you into my lane so we can all get to work on time’.

My iPad for electronic records is acting up.

An important lunch meeting is rescheduling.

The dog walker texted a video of my now-destroyed apartment after my boxer puppy broke out of his cage(for a good laugh at my expense – see the video she sent me here).

And yet, I’m cool as a cucumber.  What I’ve learned from caring for you guys every day is that your tiny stressors (like mine) are WAY more hurtful to your emotional health than the big ones.

I’ve got some news for ya.  It’s your little day to day stressors that built up over time that worsen anxiety, depression, and other stress-related emotional disorders.  It’s not cancer or guns.  Think: death by a thousand paper cuts.

If you’re not into stretchy pants and the ballet-like poses that are associated with practicing yoga, then you’re not alone.   Yoga is being studied by literally some of the most famous medical doctors in the world to treat stress and anxiety. 

The yoga in our office is geared specifically towards those who have joint/muscle pain but it’s also a terrific, less intimidating way to try beginner yoga.   Yoga is just as effective as the drugs to treat many stress disorders, but without the crappy side effects.

Fight with your kids?  People annoying you on Facebook?

Here are 3 Natural Ways to Calm Your Nerves

• Yoga/meditation. My good friend and fellow surfer who is also a respected nurse practitioner, Kerry McDonald, calls it an ‘adult time out’.   Regular practice is more important than type, in my opinion.
• Eat clean. You wouldn’t put diesel into a sports car to make it run smoothly.  Stick to veggies, fruits, and lean proteins.
• Acupuncture.  It restores balance in the body and stimulates parts of the brain that control emotions.

Like what you read?  Want to try some of our unique solutions for pain resolution?  Let us help you.

The post How to calm your nerves appeared first on Miami Sports Chiropractic & Yoga Center.

Acupuncture, a form of Traditional Chinese Medicine, has been spreading to the Western world and proving to be beneficial for patients who suffer from a whole bunch of common, nagging health issues (from headaches to anxiety!)  Acupuncture has been proven to ease pain in the lower back, neck, knee, and even internal medicine-type complaints.  We’ll show some University of Miami love and give you a link to their list of conditions that are treated at our office in Aventura.

So how does acupuncture work? From a Western point of view, the hair-thin needles are placed at specific “acupuncture points” that cause endorphins to be released into the body.  We love endorphins because they act as natural painkillers and create relief from existing pain.  Tight fascia unwinds and muscles relax.   From that more relaxed state, healing occurs naturally.   Realistically, however, there are more intangible, energy-based healing channels that are opened along the body in patterns called, ‘meridians’.     At our office in Aventura, acupuncture is frequently coupled with other traditional treatments like chiropractic spinal alignment and exercise to give patients the best results possible (get better, faster!)

Hair thin needles precisely relieve discomfort in lieu of hands and fingers. This makes us very happy!

Pretty much everyone is curious about acupuncture these days and how it can help them.

Here are 3 Tips to Remember Before Your Acupuncture Appointment

• Skip the coffee at least 2 hours beforehand. Caffeine is a stimulant and works in the exact opposite direction of the relaxing effects of acupuncture.
• Turn off your cell phone (off off off. Not on vibrate.)  Start tapping the brakes by unplugging and prepare your body/brain to rehab and restore.
• Help us help you. Make a list of symptoms, family health history, illnesses, traumas etc.  Medication and supplements too!  This will help your acupuncturist tailor your treatment.

Fast forward to Miami, 10 years after living in New York and my first acupuncture treatment.

Acupuncture is IN our office!  Never say never, eh? 

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Hi friends,

Heart-pounding, history-making horse racing is on deck for Saturday June 6^th 2015 at the Belmont in New York.   Nicknamed ‘The Test of the Champion’, it is the third and final leg of the Triple Crown.  Keep an eye on American Pharoah who is in the running to clinch the prestigious Triple Crown for the first time in 1978.

These thoroughbreds are literally the equestrian version of Ferraris.  Of all the professional athletes that I work with at our office, horse racing jockeys are by far some of the toughest athletes that I know.

As the Official Sports Therapy Center of Gulfstream Park, I can share with you some insight on what it’s like to work with these stars.  First, there are terrifying, traumatic injuries sustained from getting unseated at speeds into 35-40 MPH +.

Taking a quick break from the jockeys’ room during winter racing season.

The post It’s Belmont race weekend! What do horses, Ferraris, and you have in common? appeared first on Miami Sports Chiropractic & Yoga Center.

With a countless variety of fitness options to choose from it can be daunting to purchase fancy new workout clothes, TV infomercial equipment or jump in on fad classes at gyms. Feast your brains on avoiding ‘gymtimidation’ and costly memberships.   Walking for exercise has been around since the dawn of time and isn’t going anywhere soon.  That’s right!   Going out for merely a 30-minute walk is a great way to get moving. (Think:  Aventura circle).

According to the American Heart Association “Walking has the lowest dropout rate and is the simplest positive change you can make to improve your heart health.” Walking has a number of positive benefits for your body such as improved blood pressure, reducing the risk of coronary heart disease, reducing the risk of osteoporosis, and even enhancing mental wellbeing.  In addition to these great benefits, walking is considered a low impact exercise so it’s safe for a variety of ages and physical conditioning levels.  Walking activates the muscles in your feet, legs, hips, and torso and strengthens them. Having strong muscles in your lower body (hello, glutes!) will increase the stability of your spine to relieve lower back pain and discomfort.    Taking a leisurely walk around your neighborhood is of course, a great way to get out and get moving.   Bring dog, kids, spouse.  You get the picture!  If you are looking to make walking your form of daily exercise here are a few things to keep in mind.

1)      Make sure you have sneakers that suit your walking fitness goals.  Runner’s Depot in Aventura has been a huge help to me in selecting just the right kicks through the years.  Love me some expert help.

2)      Perform a light dynamic stretch before your walk to prepare your muscles.

3)      Warm up for 5-10 minutes with a slow paced walk before a more brisk walk or intervals.

4)      Cool down right before you wrap up your workout.

5)      For fitness lovers and an extra pump, take it to the beach!  Miami has absolutely stunning public beaches especially here near Aventura.

6)      Glug glug glug.  If you’re a novice walker, be sure to stay hydrated before and after your walk. Skip the fancy colored sugar water brands.  Water works at this level.

 Feet?  Check.  Sneakers?  Check.  Now that you’ve got all of the equipment you need, step out there and walk your way to better health.

The post Attention, Drop Outs. Walk This Way. appeared first on Miami Sports Chiropractic & Yoga Center.

Doesn’t that bulge at the back of your neck seem like it’s growing more pronounced every day?

Developing a hump at the back of your neck?

The truth is, you don’t have a bulge or hump growing at the back of your neck.  There is a part of the spine (called C7, or cervical vertebra #7,) where the bones of your neck meet the bones of your mid back.  When we sit many hours a day for school, work, driving, and texting we tend to slouch and hold our heads forward way over the front of our entire body.   Happens to the best of us!
When you sit up straight all day, every day, and restore alignment of the head over the rest of the body as well as the teaching the shoulders to relax back on to the rib cage, the visual appearance of your neck/back bulge will go away almost completely.

Some tips:

– Pilates: geared towards restoring muscular alignment of the spine.  Helps counteract sitting at work for too many hours.
– Sitting at the *edge* of your chair to maintain a natural low back curve.  You will use back muscles to support healthy curves of the spine instead of slouching into a rounded posture.  It will feel unnatural for the first 3-4 weeks.  Stick with it.
– Stand up hourly and release your tight chest muscles by pressing your elbow and hand into the wall at 90 degrees and leaning forward into the stretch.  Walk your fingers up the wall to hit other tight muscles that pull your slouchy shoulders forward.
– Chiropractic:  Have the alignment of your upper back checked by a chiropractor.  Many chiropractors utilize a ‘treat and release’ philosophy and will help you restore comfort & health to your spine while teaching you how to maintain  on your own over the long term (like us!)

Please be mindful that if you have what looks like a back hump in addition to symptoms like fatigue, dry skin, cold intolerance, constipation, foggy thinking or irregular menstruation that these can be signs of an under active thyroid which should be addressed by your medical doctor.

Hump still got ya down?  Let us help you.

The post I have a hump on the back of my neck. Can you help me get rid of it? appeared first on Miami Sports Chiropractic & Yoga Center.

To help address the growing need for natural stress relief and increased physical activity in Aventura, Miami Sports Chiropractic & Yoga Center is launching our Kids Yoga program!
Because children encounter emotional, social, and physical challenges during the school year, a dedicated and kid-specific yoga practice that includes breathing techniques, behavioral guidelines, and physical postures can be incredibly valuable for them.   This Washington Post article highlights the importance of physical movement in the role of ADHD.  Worth a read if you’re looking for drug-free answers.

The post Less medication, more meditation appeared first on Miami Sports Chiropractic & Yoga Center.

What do I mean by that?
Have you heard about those gnarly chronic degenerative diseases that are making Americans very sick?  Think Type II or non-insulin dependent diabetes, heart disease and Alzheimer’s to name a few.   Nasty stuff and a hard way to navigate the second half of your life.   Chronic degenerative diseases are the result of chronic inflammation in the body.  This stuff doesn’t happen overnight. When it comes to chronic inflammation, think of massive wild fires in your body running un-checked and torching its natural function.  Think of your arteries as babbling brooks, your organs as the trees, your immune system as the balance between creatures and plants that make a healthy and balanced ecosystem… you get the idea.   All demolished!  Fire and smoke.

Now, before people arrive at the full expression of these diseases, there are little warning signs along the way of low level inflammation such as carrying excess body weight, chronic low back pain/muscle stiffness,  low energy, poor sleep, stomach bloating, high mental stress levels… and the list goes on!  Think of these as smoke signals.

Have you ever stopped to wonder why you are popping anti-inflammatories  or taking medications on a regular basis?  I can assure you it’s not from an Advil or Tums deficiency in your body.  Irritating little symptoms like the ones listed above are signs of low level inflammation.  If the body is designed to run like a delightful and bountiful little forest, why do we have inflammation in the first place?

I’m glad you asked!
Under normal and healthy circumstances, inflammation is the pain, swelling and immobility that repairs  your body after an injury.  An easy example is a paper cut – it hurts, you get a scab, your body tries to kill invaders like a bacterium or virus, and then you heal happily ever after.   To make a very long and potentially boring story about biochemistry short (although it’s an effective bedtime story!), many common foods that we eat break down into inflammatory chemicals that wreak havoc on your body.    Sugar, grains and flours from grains are at the top of the list.

Go to my own nutrition guru’s website, Dr. David Seaman, for easy –to-digest and easy to follow guideline to the anti-inflammatory diet.
Another great resource is the Wheat Belly Cookbook by William Davis, MD.
I help patients at our chiropractic and yoga facility in Aventura every day with the integration of the anti-inflammatory diet for those who suffer from chronic neck and low back pain.  Common side effects include the disappearance of nagging pain, weight loss, increased energy, better sleep… and happy patients! 

Want help getting back on the wagon with a short detox in Aventura?  Let us help you.

The post The Skinny on the Anti-Inflammatory Diet appeared first on Miami Sports Chiropractic & Yoga Center.

Relieve tension during pregnancy – the natural way!

Want to slow down the hormonal roller coaster of pregnancy?

Relief from the ups and downs of pregnancy-related anxiety and depression are just a few breaths  away!  You might even picture yourself going though labor and recovering from the delivery with a little less stress.  Look no further if this sounds like a great way to address the less rosy side of pregnancy in a new study below:

http://yogauonline.com/yogatherapy/yoga-for-womens-health/yoga-for-pregnancy/1683080614-study-prenatal-yoga-may-reduce-anxi

You’re not alone!  For yoga in Aventura, join us for Prenatal Yoga on Thursdays at 12:30pm.  Private sessions of prenatal yoga in Aventura available as well!

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Have you heard of sciatica?  Of course.  It’s like the common cold or any decent ‘trashcan‘ diagnosis for people who want to describe their pain using a more interesting term  other than ‘back pain’.

Let me explain.

The sciatic nerve exits on both sides of the last bones of your spine, or vertebrae.    Like all nerves in your body, the sciatic nerve runs like a telephone line down a certain path.  In this case, the path is: 1) the lower back 2) down through the glutes 3) down the back of the hamstring 3) into the calf 4) and into the bottom of the foot.  Predictable in most cases – down the back side of the body!  If  it’s not on the path of that telephone line, it’s probably not sciatica.  Sensations include pain, electricity, tingling, muscle weakness etc.  Abnormal and painful at best.

Here’s the important part:  Sciatica is a symptom, not a condition.  There are *many* different causes of sciatic pain, or pain running down the back of the leg.  So what’s the best way to treat your sciatic pain? Depends on the diagnosis!  A herniated disc is different than a tight piriformis muscle which is different than stenosis.   All can cause sciatic pain.  For a thorough list of causes visit the page of sciatica guru, Loren Fishman MD.

If you have been diagnosed like many desk-dwellers, pregnant women, and runners as suffering from sciatica due to piriformis syndrome (a small, tight muscle under your glute), here are 6 terrific stretches  to relieve your discomfort.

Still not sure if you have sciatica?  Not sure how to treat your pain?  Let us help you at our beautiful chiropractic office and yoga center in Aventura, Florida.

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John Offerdahl – NFL Veteran. Pre golf round stretch for John Offerdahl at the Dwight Stephenson Hall of Fame Classic

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