• Perform chiropractic adjustments or spinal manipulation to improve spinal function and alleviate the stress on your system.

• Provide nutritional advice, by recommending change in diet and perhaps the addition of B-complex vitamins.

• Offer advice on posture, ergonomics (work postures), exercises, and relaxation techniques. This advice should help you find ways to relieve the recurring joint irritation and tension in the muscles of the neck and upper back.

 Who would have thought that something so simple as putting one foot in front of the other could be so good for you - and make you feel so good? That's right, getting into the habit of taking walks is one of the best things you can do for your physical and mental well-being. 

Often dismissed in the past as being "too easy", walking has gained new respect as a means of improving physical fitness. Studies show that, when done briskly on a regular schedule, walking can improve the body's ability to consume oxygen during exertion, lower the resting heart rate, reduce blood pressure, and increase the efficiency of the heart and lungs. It also helps burn excess calories. Since obesity and high blood pressure are among the leading risk factors for heart attack and stroke, walking offers protection against these two major killers.

Walking burns approximately the same amount of calories per mile as does running, a fact particularly appealing to those who find it difficult to sustain the effects of long distance jogging. In weight-bearing activities like walking, heavier individuals will burn more calories than lighter individuals. For example, studies show that a 110-pound person burns about half as many calories as a 216 pound person walking at the same pace for the same distance.

Although increasing speed does not burn significantly more calories per mile, a vigorous walking pace will produce more dramatic conditioning results. Someone starting out in poor shape will benefit from a slower walking speed, while someone in better condition would need to walk faster and/or farther to improve. Recent studies show that there are also residual benefits to vigorous exercise. For a period of time after a dynamic workout, one's metabolism remains elevated above normal, which results in additional calories burned.

In some weight loss and conditioning studies, walking has actually proven to be more effective than running and other more highly-touted activities. That's because it has the lowest dropout rate of any form of exercise, and it's virtually injury-free.

In addition to its physical benefits, there is also a substantial psychological payoff to walking. Beginning walkers almost invariably report that they feel better and sleep better, and that their mental outlook has improved. Walking also can exert a favorable influence on personal habits. For example, smokers who begin walking often cut down or quit. There are two reasons for this. One, it is difficult to exercise vigorously if you smoke, and two, better physical condition encourages a desire to improve other aspects of one's life.

Whether you wake up to the aroma of freshly brewed coffee every morning or you simply enjoy the occasional cup of tea, you're probably somewhat aware of the fact that people have consumed foods and beverages containing caffeine for thousands of years. Because of its stimulating effects and consequential popularity, it is one of the most studied ingredients in the food supply. Even so, controversy and misconceptions surround caffeine regarding its effects and how much of it is safe to consume. 

If you're like most adults, caffeine is an integral part of your daily routine. But more than 500 to 600 milligrams (mg) of caffeine a day, or about four to seven cups of coffee, can cause restlessness, anxiety, headaches, insomnia, nervousness, irritability, nausea or gastrointestinal problems, fast or irregular heartbeat, muscle tremors, and other problems. 

For most people, moderate doses of caffeine - 200 to 300 mg, or about two to four cups of brewed coffee a day - aren't harmful. But some circumstances may warrant limiting or even ending your caffeine routine. If you're experiencing any of the symptoms above on a regular basis, you should rethink your caffeine intake, and that starts with knowing how much you're actually consuming. 

Here is a quick guide to the approximate amount of caffeine (in milligrams) in various beverages. Energy/sports drinks, foods, medications/herbal supplements, and a number of other things are not listed here, but you should keep an eye on your level of consumption when it comes to anything that contains caffeine.

Coffee
Decaffeinated 8 oz., 2 mg
Espresso, 1 oz., 64 mg
Plain 8 oz., 95 mg
Starbucks Coffee Grande, 16 oz., 330 mg

Tea
Black tea 8 oz., 47 mg
Green tea 8 oz., 30-50 mg
Black tea, decaffeinated, 8 oz., 2 mg
Sobe Green Tea, 8 oz., 14 mg
Starbucks Tazo Chai Tea Latte, 12 oz., 75 mg

Soda (8 oz. servings)
Coca-Cola Classic, 35 mg
Diet Coke, 47 mg
Mountain Dew, Diet Mountain Dew, 54 mg
Pepsi, 38 mg

There is no question about it. Over-the-counter painkillers bring relief to millions of Americans every day for headaches, back pain, arthritis, and other common issues. But these drugs - while inexpensive and convenient - aren't foolproof, and certainly aren't guaranteed to keep you safe from harmful side effects due to their misuse or regular use over a long period of time. It's so easy just to pop in to a grocery store, drug store, or gas station and grab the quick fix for what ails you - but there's nothing convenient about having to spend several nights in the hospital to treat gastrointestinal problems due to OTC painkiller misuse.
"Too often, consumers just want the pain to go away, so they take more medicine than the label instructs, and they don't talk to their doctor about possible risks," says Linda Golodner, president of the National Consumers League. "But just because a medication is available without a prescription doesn't mean it's risk-free."

The reality is that, largely, consumers don't understand the potential risks involved with the misuse of OTC non-steroidal anti-inflammatory drugs, or NSAIDs. Use of OTC NSAIDs increases the risk of stomach bleeding by two to three times, and the most serious side effects can occur without warning symptoms. 

If you're suffering from chronic pain and you feel like your only salvation is an OTC painkiller, you should discuss these issues with your doctor or chiropractor. Together you can decide what treatments might be good alternatives and would benefit you in the long run. Chronic problems are better resolved when you can focus on the root cause of the symptoms. A quick pop of the pill only masks a deeper problem that could potentially be treated without jeopardizing your health even more.