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Location

Location 1

101 Hodencamp Rd

suite 103

Thousand Oaks, CA 91360 USA

805-402-7576

Monday:

8:00 am - 12:00 pm

1:00 pm - 6:00 pm

Tuesday:

8:00 am - 12:00 pm

1:00 pm - 6:00 pm

Wednesday:

8:00 am - 12:00 pm

1:00 pm - 6:00 pm

Thursday:

8:00 am - 12:00 pm

1:00 pm - 6:00 pm

Friday:

8:00 am - 12:00 pm

1:00 pm - 6:00 pm

Saturday:

Closed

Sunday:

Closed

Strong Bones and Core Strengthening - Good Tips for a Healthy Lower Back

Strong bones are important for all of us, not only for the aging baby boomers about whom we're hearing so much lately. And, "strong bones" are much more than a marketing ploy cooked-up by the dairy industry and pharmaceutical companies.

Bones are incredibly dynamic, constantly reshaping themselves in response to physical forces. Bones provide structure for our bodies, and they carry our weight around as we move from place to place. Long bones such as the thigh bone act as factories to produce blood cells. So, bones are an important part of our overall health and well-being.

Lots can go wrong when your bones aren't strong. If you suddenly fall onto an outstretched arm, you'll probably be OK if your bones are healthy. If not, you'll probably be in a cast for four weeks to help repair a wrist or forearm fracture.

If an older person falls, hip fractures are the main concern. A fit, healthy person can usually walk away. With weakened bones, hip fractures can result in many other problems, both immediately and long-term.

Bones lose their strength due to a calcium imbalance and/or not enough physical exercise. For most of us, these factors can be corrected. The best approach, of course, is to be proactive and ensure enough calcium in the diet and regular exercise.

How much calcium and how much exercise? Recommended daily calcium requirements1 vary, and 1000 mg per day is a good ballpark amount. Dairy products are the best natural source of calcium, and dark leafy greens such as spinach and broccoli, as well as dried beans, are also good sources. Vitamin/mineral supplements typically provide 25-50% of the daily calcium requirement.

Regarding exercise, both the American Heart Association2 and the American College of Sports Medicine recommend 30 minutes of exercise, five days a week. This takes some effort and planning, particularly if regular exercise is a new addition to one's routine. By making the effort and spending the time, we're saying "yes" to health and wellness, empowering ourselves as well as our family and friends.

Importantly, regular exercise in combination with sufficient dietary calcium is the key. Taking calcium alone will not be effective in maintaining strong bones. Unless long bones are undergoing consistent mechanical stresses, as with exercise, there's no need for them to use the calcium that's available. Exercise plus calcium makes the difference!

Core strengthening3 is a hot topic in the world of fitness - Pilates training and its offshoots. But the principles of core strengthening have been around for many decades - dancers, gymnasts, boxers, and wrestlers have been doing these things all along. Only the term "core fitness" is new.

Core fitness turns out to be critically important for all of us. By adding a handful of core exercises - 10 minutes at most - to your regular routine, you will profoundly improve the mechanics of your lower back, hips, and pelvis. And, these remarkable exercises improve the efficiency of your heart and lungs. A very big "bang" for your exercise "buck"!

Your chiropractor will be able to provide expert advice and guidance on these nutritional- and exericise-related topics.

1Daly RM, et al. Long-term effects of calcium-vitamin-D3 fortified milk on bone geometry and strength in older men. Bone 39(4):946-953, 2006.
2Haskell WL, et al. Physical Activity and Public Health. Updated Recommendations for Adults from the American College of Sports Medicine and the American Heart Association. American Heart Association, 2007.
3Akuthota V, Nadler SF. Core strengthening. Arch Phys Med Rehabil 85(3 Suppl 1):S86-92, 2004.

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Office Hours

Our Regular Schedule

Primary Location

Monday:

8:00 am-12:00 pm

1:00 pm-6:00 pm

Tuesday:

8:00 am-12:00 pm

1:00 pm-6:00 pm

Wednesday:

8:00 am-12:00 pm

1:00 pm-6:00 pm

Thursday:

8:00 am-12:00 pm

1:00 pm-6:00 pm

Friday:

8:00 am-12:00 pm

1:00 pm-6:00 pm

Saturday:

Closed

Sunday:

Closed

  • "I have been experiencing a lot of pain. After getting treatments here, I have felt a lot better. I highly recommend the treatments. This is the only alternative of surgery and has helped."
    Marie B.
  • "Sharp pain down both back of legs to me feet. All gone after 12 visits!!My wife all her general aches and pains all gone. Carpel tunnel treatment for my hands, tingling almost all gone."
    Jerry N.
  • "I love the approach here with Dr. Rosenthal. They really do promote the well being of the entire body. The services and care offered here are unparalleled. I have a much better awareness of my body and how so many factors go into maintaining a healthy body. I have and will recommend Dr. Rosenthal to anyone looking to better themselves."
    Jason B.
  • "Dr. Rosenthal has been a great help to me and my lower back pain. The thing I appreciate the most is the education I received regarding my body and its condition. They have a wonderful, clean professional and technically advanced facility. I’ve always felt like I was in very capable and knowledgeable hands with Dr. Rosenthal and his staff. I have recommended them to many people and will continue to do so."
    Jeff J.
  • "Dr. Rosenthal and his excellent staff have done a great job getting me back to 100%. The rehab program and thorough weekly visits have me feeling great. Thank you."
    Josh G.
  • "Dr. Rosenthal and his staff are awesome! I came in three weeks ago in tremendous pain. Within a week I was doing 100% better and now I am pain free. Thank you again Dr. Rosenthal"
    Keith P.
  • "It has been a pleasure having Dr. Rosenthal work with me. I work out HARD and I have Scoliosis in the spine. I also had vertigo, tingling in my arms and limited range of motion. Since coming here I have not had vertigo, no tingling and range of motion is much better. I thank and totally appreciate Dr. Rosenthal and staff for feeling good."
    Tom K.
  • "As a martial artist I work out my whole body on a regular basis. With injuries I sustained and constant stress on my body it became difficult to teach and train in the art I love. I came in to get help and after seeing my X-rays, and the way mybody was out of alignment I realized how much help I really need. Now in just three months time my body is in much better alignment, I am feeling so much better and my body is under a lot less stress."
    Alex R.
  • "I first came here after suffering really bad pain in my lower back. It hurt to stand up and even sitting down involved discomfort. I was met by Dr. Rosenthal and in a very professional yet caring way; and after an evaluation, Dr. Rosenthal suggested treatment. I am now in the third week of such a treatment and the improvement has already been immense. I have nothing but gratitude and respect towards Dr. Rosenthal and his team."
    Demi M.
  • "I first came here after a car accident. I was suffering from shoulder, neck and back pain. Dr. Rosenthal and his staff are amazing, helpful and always bring a positive vibe whenever I come in. Now my pain is almost gone and it makes me very excited that I started coming here."
    Jerica A.
  • "When I came here I was extremely stressed, my body was tight and misaligned. After the first month I had major improvements. I am continuing treatment and on a path to total transformation. I have been to many treatment centers in the past and this is by far the best experience."
    Bryan S.
  • "Great results. Wonderful great people! Will definitely recommend to other people."
    Sandra F.
  • "When I first came here I was having headaches and migraines almost daily at a debilitating level. As a student it was really hard to stay focused on schoolwork. After a month of coming here the headaches disappeared. I am sleeping better and have more energy. It completely changed my day to day life and helped to get me back to the things I enjoyed."
    Jenna M.
  • "After years of neck and upper back pain, off and on, I finally feel great. I'm very thankful to Dr .Rosenthal and crew for helping me improve the quality of life. I highly them."
    Kristen F.
  • "I came in not being able to use my right arm due to horrible pain. The treatment was fully explained to me. Everyone is so helpful and warm here. They really care about you as a person and your progress. This is a very happy and wonderful place. My arm is almost back to 100% thanks to all of you."
    Julie T.