Stress is rampant in our busy lives. Unsurprisingly it is related to back pain in more ways than one.
Physiologically our bodies respond to the perception of many forms of stress the same way we would respond to danger. Our sympathetic nervous system kicks in the 'fight or flight' response through hormones that elevate heart rate, cause shortness of breath, increase sweating and tighten muscles. Our bodies put short term survival above long term health. Respectively, when we are relaxed, the parasympathetic nervous system kicks in the 'rest and digest' response which promotes blood flow to the gut, decreases heart rate and lets our bodies heal.    
     Unfortunately our body doesn't distinguish between stress at work or at home from physical threats. Physical, mental and chemical stress all influence our levels of back pain. Cortisol is released with stress, increasing inflammation and all the associated negative effects. Tension in muscles hold on to poor postures which can even influence our emotions. Stress can drive us to eat unhealthy foods which add further chemical stress to the equation. Stress can also cause a normally careful person to be reckless in many ways as we think less and react more.
     There are many ways to reduce stress that can also help with back pain: Laughter is the best medicine, especially for stress. Your social network can help you ease tension, relax and even vent. Meditate, breath deeply or practice mindfulness to bring an inner calm. Focus on the little things like your breathe, the small details of the world or even your own emotions and thoughts. Be grateful, focus on things that you have and love, not problems in the future or things you want. Exercise is a great way to burn off frustration and get your blood flowing, there are many other benefits at any intensity. If you notice you are stressed try these methods out, you might find some more effective than others. Remember which ones are the best for your body and make a habit of looking for and diffusing your stress

Dr. Nelson

Vitamin D is important for good overall health including healthy muscles, heart, lungs, brain and bones. Winter typically brings less sunshine and we also cover our skin to stay warm.  Your body makes its own Vitamin D from exposure to sunlight and it is supplemented in our diet. I became interested about the role of Vitamin D after I heard that most of the 2009/10 Stanley Cup Champion Chicago Blackhawks prescribed 5000IU daily by their team Doctor.

Vitamin D is an oil soluble vitamin that is created when your skin is exposed to ultraviolet light but can also be ingested in a small number of foods or as a supplement. UVB is the specific wave length that stimulates the production. UVB is partially absorbed by cloud cover, pollution and sunscreen and it is completely blocked by glass and most thick winter clothing. This reaction can create a lot of vitamin D for your body; 15 minutes full body exposure (without sunscreen) can create 25,000IU during peak sun hours. There are different forms of vitamin D that are present in your body that become active when processed by your liver and kidneys.

Vitamin D is actually a hormone and is important in many bodily functions. It is well known for increases calcium absorption in the gut and it also helps your bones utilizes the calcium. Vitamin D is linked to reduced rates of colorectal, prostate, breast and pancreatic cancer, but it is not a clear relationship. Lesser know functions of Vitamin D are that it modulates cell growth, neuromuscular function, enhances the immune system and reduces inflammation. These are the reasons that the Blackhawks are taking Vitamin D: decreased healing times, increased athletic performance and a boosted immune system.

The most studied function is that of bone health. It is well understood and documented that decreased levels of vitamin D cause Rickets in children and osteomalacia (soft bones) in adults. The levels of serum 25(OH)D, a form of Vitamin D in your blood that has the longest half life(15 days), can predict these conditions quite accurately. When looking at cell growth (healing), neuromuscular function (physical performance), immune function and reduced inflammation, the minimal serum levels of 25(OH)D are more vague and less understood. Compounding this problem is the fact that vitamin D is oil soluble and there are consequences of ingesting too much, such as soft tissue calcification, heart arrhythmia and kidney stones. These are typically reported in cases where people take a supplement of 10,000+ IU daily. Extended exposure to the sun does not cause vitamin D toxicity because heat from the sun increases the breakdown rate of the Vitamin D created in the skin.

Recently the recommended daily intake was increased from 400IU to 1000IU, which is a step in the right direction but with the northern climate it may be not enough, specifically in winter.

Vitamin D3 can be found in most fish and fish oils, especially deep-water fish, and in liver, beef and egg yolks. Many dairy products and orange juices are fortified with vitamin D2. However, the liquid form of Vitamin D3 is the most bio-available supplement.

In summary Vitamin D is an important aspect of maintaining health. In our climate it is readily available in the summer but should be supplemented in the darker winter months. Supplementation for adults between 1000-4000IU per day with D3 in liquid form is optimal depending on lifestyle, activity level and sun exposure.


Dr. Nelson 

I've updated website for more functionality. I will use the website to bring articles and videos to help people get better faster and to maintain health. These will be found in the resources page and will be added gradually. The resources page will be divided into categories that best suit the articles and videos.

With the new site, I'm changing the pace of the blog. It will also be a resource that will cover such topics as: health care, exercise, nutrition and descriptions of common injuries. There will be a weekly segment with rotating topics. They will be summarized on a new quarterly newsletter that will start in the new year.