The Real Deal of High Heels

Inaccurate Myth: High heels lead to lower back pain.

High heels measuring three inches or higher may look great and be trending in the fashion world, but they put significantly higher pressure on joints, than their less fashion-forward alternatives, when they are worn frequently. Research now shows that high-heeled shoes change the coordination between the ankle and the knee, causing knee injury. These shoes are also associated with a predisposition to Morton’s Neuroma. This is a painful condition that affects the ball of the foot, commonly the area between the third and fourth toes. If you choose to wear flat shoes instead, be sure that they have ample support for the arches in your feet.

Dr. Harper has many techniques to alleviate knee and ankle pain, as well as the spine. If you have been experiencing any of these pains or would like to come in for a consultation, we would love to hear from you! Give us a call at (205) 425-5428 to make an appointment.

Ye Ole Worn-Out Shoes

Who would believe that the foot contains more bones than any other single part of the human body? This means that good footwear is important! It can prevent unnessesary pain for you in the future. Here are a few things to look for that will indicate that your shoes need to be replaced:

Examine your shoes:

•         Are the heels stretched out?
•         Has the shoe molded to your foot?
•         Is the sole tread pattern worn down?
•         Are the heels worn more on one side than the other?
•         Are there wrinkles in the side of the bottom of the soles?

Feeling pain:

•         In your feet
•         Legs
•         Hip(s)
•         Back
•         After your shoes are worn

These pains are symptoms associated with shin splits, heel spurs, plantar fasciitis, iliotibial band syndrome, and stress fractures.

To prevent injury and pain, runners should replace their shoes every 3 to 6 months or every 400-500 miles. Non-runners should replace their shoes at least once per year.

Once a shoe is broken down, it can't be remedied with an insole.

Keep in mind, a new pair of shoes is much less expensive than any surgery to your feet, knees, hips, or lower back, and will help to keep you out of pain!

If you have been experiencing any of the symptoms mentioned previously in this post, feel free to give Dr. Harper's office a call at (205) 425-5428 to schedule an appointment. He has many chiropractic techniques to relieve you from the pain you may be suffering from.

Heavy Hand Bags

Large purses and book bags have become a trendy torture. It's not the size of the purse or bag, but the amount of items inside them. They become very heavy and throw off your line of symmetry. This places major stress on your shoulders and back. To correct this problem, some studies suggest that bags and purses should weigh less than 10% of your body weight. You can also switch the purse from shoulder to shoulder, allowing each side of your body ample time to recover from the stress.


If you are experiencing any back problems, give Dr. Harper a call at (205) 425-5428. He has many techniques to relieve pain that may work for you!

Chicken Soup for a Cold

Chicken Soup actually helps with your cold! The anti-inflammatory and mucus-thinning effects make you feel much better. Here is a recipe from the Medical Journal Chest, Vol. 118, 2000, Drs. B. Rennard, Erti, Gossman, Robbins, and S.I. Rennard:

1  5-to-6-lb stewing hen or baking chicken

1  Package of Chicken Wings

3  Large Onions

1  Large Sweet Potato

3  Parsnips

2  Turnips

11-12  Large Carrots

5-6  Celery Stems

1  Bunch of Parsley

Salt & Pepper to taste

Cover the chicken with cold water, and bring it to a boil.  Add chicken wings, onions, sweet potato, turnips, and carrots. Boil about 1½ hours, removing fat regularly.  Add the Parley and celery.  Cook all about 45 minutes longer. Remove the chicken, which is no longer used for the soup. Put the vegetables in a food processor until chopped or pass them through a strainer. Add salt and pepper.

Cherries to Relieve Gout

Gout is a form of arthritis that affects mostly men. It results from uric acid build up in the blood that hardens around the joints.  

Eating 1- 1½ cups of cherries daily may reduce the pain of gout. This may work because cherries contain an enzyme that breaks down uric acid. It may not work for everyone, but it wouldn't hurt to give it a try!

Carpal Tunnel

Repetitive hand and wrist motion, when combined with spinal problems, can cause a condition known as carpal tunnel syndrome. Careers in the field of cosmetology, assembly line workers, and keyboard operators are just a few positions that can cause joint dysfunction to the wrist. Carpal tunnel syndrome may include the following symptoms:

• Pain
• Numbness
• Tingling
• Weakness
• Loss of strength in the hands

Chiropractic care can produce excellent results with this condition without drugs and surgery. Recommended exercise will not only help carpal tunnel, but also help reduce any future exasperations. Call (205) 425-5428 to make an appointment to consult with Dr. Harper. Don't delay! 

True or False: Back pain will go away by itself.

False. Back pain does not heal on its on. Contrary to what many people believe, if back pain is not treated or corrected properly the problem can become long term. Sometimes the pain may temporarily go away, but if the problem is not corrected the pain will return. A chiropractor is effective in preventing long-term or recurring spinal pain.

Consult with your chiropractor today to learn state of the art FDA approved methods of treating this condition. Looking for a chiropractor? Contact Dr. Harper's office at (205) 425-5428.

Does Sitting Up Straight Hurt Your Back?

Many people hear their mom or teacher say those famous words, "Sit up straight and stop slouching." Sitting up straight does improve your posture; however, maintaining good posture requires strong abdominal muscles and back strength.  These core muscles help with keeping your spine aligned.  If they are weak, it will cause poor posture and pain when trying to sit up straight.  Here are a few things that happen to your body when you slouch:

• Pelvis tilts backwards --- tightens hamstrings
• Upper back rounds --- over stretches muscles
• Shoulder roll forward --- shortens chest muscles
• Chin juts forward, shortening the back of the neck --- limits the ability to take deep breaths

Stretching the tight muscles and strengthening the weak muscles help to prevent slouching and back pain.

Need extra help to stretch and strengthen your back muscles?  Come by Dr. Harper's office to learn the most effective techniques. Schedule an appointment today!

Slouching effects even the Hollywood crowd. Take a look at the picture to the left of music performer, Justin Bieber caught in the act!

Do Doctors Recommend Firm or Soft Mattresses?

I am often asked by my patients how often they should reverse or purchase a new mattress.  The answer is not as cut-and-dry as one might think.  However, this is my take on the perverbial mattress debate.  Mattresses should be reversed every 3 to 6 months.  A mattress should be replaced every 5 to 7 years.  There are many different types of mattresses with variant price tags to accompany them.  Doctors try to fit the mattress with the patient and their condition.  This can be a tough question to answer because of the patients' different body shapes, ages, and support needs.  There's no "one-size-fits-all" mattress.  However, a mattress that is too firm or too soft can exacerbate lower back pain. A sound option would be to purchase a mid-range mattress.

There are a variety of mattress manufacturers, so do your homework!  Similarly to buying a car, you need to research, ask questions, and test various ones to determine the right fit for you.  Lying on them at the store is a great way to see which one is the most comfortable.  Also, be sure to consider a mattress top and properly fitting pillows to enhance your well deserved rest!

If you've been experiencing back pain because of your mattress and are looking for chiropractic care, schedule an appointment with Dr. Harper today! He would be more than happy to make a mattress recommendation.

Drink Water

(A Public Service Announcement) More than 75% of all Americans are chronically dehydrated.  In 37% of Americans, the thirst mechanism is so weak that it is typically mistaken for hunger.  Even mild dehydration slows down one's metabolism as much as 3%.  Lack of water is the leading trigger of daytime fatigue.  A mere 2% decrease in one's body water level can provoke fuzzy, short-term memory.  Research indicates that just 8 to 10 glasses of water can ease joint pain for 80% of sufferers.  So how important do you think it is?

Consult with Dr. Harper about the benefits of adding water to your daily diet!

In Honor of Black History Month:

A few facts for you to think about.  Did you know....

• Mae Jemison was the first African American woman to travel in space in August of 1988
• She was the 5th black astronaut
• Willie Thrower was the first black quarterback in the NFL
• He played for the Chicago Bears in 1953
• James Derham was the first African American to formally practice medicine in the United States
• In 1783, without a M.D. degree. He was known for saving more yellow fever victims than any other physician in colonial Philadelphia.
• Vanessa Williams was the first black Ms. America
• In 1984
• Count Basie & Ella Fitzgerald were the first African American Grammy winners
• Both won in 1958
• Autherine Lucy was the first African American to be enrolled at the University of Alabama



Autherine Lucy

• Accepted in 1952, but denied when her race was discovered.  After a 3 year battle in court, she was re-admitted in 1956.  She moved to Texas when she married divinity student, Hugh Lawrence Foster. He had attended Miles College. They eventually returned to Alabama when he became the pastor of New Zion Baptist church in the city that Dr. Harper currently practices in, Bessemer, Alabama. 
• Bessie Coleman was the first licensed African American pilot in the world on June 15, 1921
• Received her aviation instruction in France, as she couldn't be admitted in the U.S. because of her sex and race.
• The first black Billionaire was Robert Johnson in 2001, owner Black Entertainment Television
• The second was Oprah Winfrey in 2003

Don’t Let Back Pain Keep You Down

Performing physical activities with bulging or herniated discs can be quite painful and make activities like our upcoming 5K seem impossible.  Let’s take a deeper look into what’s going on to see how you can stay out of pain:

• The discs in your back begin to degenerate (or break down) over time. This is simply caused by normal day-to-day wear and tear on the body. The degeneration process can cause them to bulge or herniate (rupture), which can cause compression on the nerves around them.  

• Sporadic mild back pain in your 20’s and 30’s may escalate as the discs dry out and further degenerate.  This could cause a more persistent ache throughout the years.

• While not all herniated discs cause the symptoms mentioned above, some can protrude into the spinal canal.  This will put them close to, or even touching, nerves that could cause existing back pain to shoot down your leg or arm (depending on the section of the spine where the disc is protruding).

• In the majority of these cases, patients can be out of pain and back to normal activities within 8-12 weeks with regular chiropractic treatment. This gives you plenty of time to get healthy for our upcoming 5K event!

Start your treatment today! You can get back on track with your work out schedule, and feel like a new person! Remember, set achievable goals that you can be accountable for! To schedule an appointment with Dr. Harper about any pain you are having, just give us a call at (205) 425-5428.


*Some information in this blog was derived from an article located at www.health.com

Get Ready, Get Set, Go 5K Prep

Looking for a new way to get in shape?  Striving for a new goal is always an excellent way to put a little extra excitement into your workout!  While small, consistent goals like keeping your heart rate up for 30 minutes per day at least 3 days per week are wonderful ways to stay healthy, getting in shape for an event is even better because it gives you a goal that you are fully accountable for.  Sign up for a local event, and go ahead and pay the entry fee so that you will stay committed.  You could even include your friends and family so that everyone is involved!  Competitive? Make it a competition so you can see who can get the best time! 

We will be hosting a 5K run/fun walk on September 8, 2012 in Bessemer, Alabama and would like to challenge you to get into shape for it.  By starting to prepare now, you can ensure yourself to finish the 3.1-mile race in a healthy way, with a time that may surprise you!  Here are a few tips & tricks that will help you stay healthy and not overdo it at first:

§         First, get a physical from your chiropractor or family physician to make sure that you are healthy enough to begin working out, and talk to them about problems you may encounter.

§         Next, talk to your doctor about how you should get started in striving for your goals.  Remember, everyone may start at a different level, and it’s important to push yourself, but be sure to know your limits.

§          Go get some properly fitting running shoes.  If you have had problems with your feet in the past, I would suggest you go to a running store and talk to them about the support that you will need.

§         The next step is to break those shoes in!  Set up a work out plan that you can stick to!  Don’t plan on working out for 2 hours per day 7 days a week because you will become discouraged.  Start small: 3 days per week for 30-40 minutes would be great.

§         Be sure to begin and end each workout by walking 5-10 minutes and doing some light stretching.  This warm up and cool down will help to prevent injury and decrease soreness.

§         Stay hydrated!!! Dr. Harper recommends that you drink 8 ounces of water every 20 minutes.  For longer workout sessions (90 minutes or more), a sports drink such as Gatorade or Powerade would be good to replace the sodium & minerals lost while sweating during your workout.  Always drink plenty of water after your workout, despite the time spent working out or the intensity.

Stay motivated!  You CAN accomplish your goals!  You WILL succeed!

We have some exciting news: Town & Country Spinal Pain Center will be hosting our first annual Fans For Fitness, 5K Run/Fun Walk on September 8th, 2012!  We would love to have you be a part of this wonderful event.  Additional news will be coming your way as we progress!

The Chiropractic Approach Toward Obesity

The chiropractic advantage is a welcome approach in the fight against obesity. We as chiropractors, provide beneficial services to patients who struggle with obesity. Patients may initially come to us because of lower back pain brought on by their additional weight. The extra weight that people carry can also affect their knees and hip joints. A 10 pound weight gain can have an impact on your balance and alignment. As these patients come into the office, the chiropractor will have the opportunity to assist them in making better lifestyle choices that will result in achieving overall health. The unique advantage is that the chiropractor can monitor their patients increased physical activity, reduce musculoskeletal (muscle and joint) pain that may occur, make any adjustments to their specific weight loss plan, address concerns, and offer helpful words of encouragement to stay on course.

Dr. Harper is eager to offer his expert advice in order to aid you in achieving your weight loss goals. Call (205) 425-5428 today!

Strained from Stress?

There are many ways your can unknowingly put loads of stress on your back. Jolting activities, repetitive actions, or even just sitting with poor posture for long periods of time can put stress on your back. A lack of regular exercise can cause core muscles that support your spine to weaken. Any irregular incline in activity could lead to straining or even pulling muscles in your back.

Muscles strains are small tears in, or the stretching out of, muscle fibers. They are a leading cause of back pain. Stiffness and soreness that worsen with small activities such as bending or twisting are signs of having strained muscles, and they shouldn’t be ignored.

If you are experiencing pain from what you believe to be a muscle strain, follow these quick tips:

• To alleviate pain, start by icing the strain every 20 minutes for the first 24 hours. This will also help to reduce swelling.
• Every 2 hours, stretch gently with small movements. Lying down for long periods of time could cause muscles to tighten even more.

If the pain hasn’t reduced in 48 hours, contact your primary care physician or visit your local chiropractor. It is best to make sure your injury isn’t more severe than you first suspected.  There would be no harm in coming sooner if you are in serious pain or just want to be sure about the severity of the injury.

Regular exercise that will strengthen your core will reduce your risks for muscle strains. Don’t jump into a workout schedule that will be too rigorous for your body, as it may cause painful soreness or an injury that could set you back. Talk to your chiropractor about setting small, attainable goals. These can be paired with a large end goal like our upcoming 5K in September. This will give you plenty of time to get in shape and prevent future injuries. You will look and feel better when you achieve these goals!

*Some information in this blog was found in an article at www.health.com

Don’t Let Age Stop You in Your Tracks

Sure, age is just a number, and we all want to be forever young; but, be sure you take notice of your body and the changes it goes through with every passing year. In a previous posting, we mentioned how age has degenerative effects on the discs in your back. Therefore, we’d like to focus on how aging can have a painful effect on the body, and best practices to stay agile and prevent future pain.

Osteoarthritis is a major concern for many people as they age. It can take effect when the protective cartilage and the joints in your spinal column (or other joints) begin to wear down with age, causing one bone to grind against another. Facet joints are often affected by osteoarthritis. Those joints are the hook-shaped structures that run up and down the back of the spine. As osteoarthritis sets in, the bone often bulges out, putting pressure on surrounding nerves and causing pain.

Bending backwards and early mornings may be especially painful as osteoarthritis sets in.  You may experience serious stiffness accompanied with lower back pain that could protrude into your bottom and upper thighs, as well as up into your shoulders and neck. To prevent this pain, it’s crucial to do regular exercises that strengthen your back and core muscles. You need to stay active and flexible with your entire body to give your spine as much support as possible.

Start now! If you need to shed a few pounds, try to take it off as soon as possible. No body needs the added strain on their discs and joints. A great way to get in shape is to sign up for local events like our upcoming 5K. These events will give you a goal to work toward that you can be accountable for.

If you are already experiencing what you believe to be signs of early osteoarthritis, contact your local chiropractor for more information to learn about ways to get the pain relief that you need. Dr. Harper would be more than happy to talk with you about specific core building and back strengthening exercises you can do to give your spine the support it needs and prevent future pain. We would love to see you age pain free, and encourage all of our patients to stay active throughout their many years of life!

Looking for a way to stay agile? Set small, achievable goals everyday! Build up your strength and endurance. Soon, you’ll be ready to sign up for local events to participate in and inspire others to be healthy and fit just like you!

*Some information in this blog was derived from an article at www.health.com