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One of the most widely known and most common exercises in the fitness world is the push-up. Used daily on Marine Corps Base Hawaii and in HIIT workouts everywhere, the push up is a very versatile upper body/full body workout. It’s equipment-free and generally just your body weight, unless you’re working towards an extra challenge and adding weight. You can do a normal push-up with your arms shoulder width apart, or you can opt for a wide push-up, incline push-up, decline push-up, diamond push-ups, or even tricep push-ups. The options are endless. Although the push-up is a low impact exercise for most of your body, they can cause aches and pains in your wrists and shoulders.

Here at Oahu Spine & Rehab in Kailua we treat patients every day that are doing push-ups on a regular basis from active-duty Marines, surfers and crossfitters. Wrist pain from push-ups is common and can often be attributed to poor form. The push-up is a full body workout which means that you should be using your core and keeping your entire body stable instead of putting all the work and pressure into your wrists and shoulders.

Although push-ups are common, that doesn’t mean that they are easy. According to Albert Matheny, M.S., R.D., C.S.C.S., co-founder of SoHo Strength Lab in New York City, most people lack the core strength and control to do a proper push-up, even though many fake their way through it. The most important thing in a push-up is stabilization. If you can’t keep your body straight during the push-up, you may want to try an easy version like the incline push-up to start

To avoid getting wrist pain, don’t start doing 100 push-ups per day without getting your wrist mobility accustomed to the motions. To increase your wrist mobility, mention to your physical therapist that you are getting some wrist pain during planks and push-ups. Our PT’s here in Kailua will recommend that you do a Quadruped Wrist Extension and Flexion Stretch or other wrist exercises to gain full mobility and avoid aches and pains. Another great option to avoid wrist injury is to do a closed fist pushup or fingertip push-ups during one of your sets.

If you are suffering from chronic pain, or something doesn’t quite feel right after your workout, give us a call today at 488-5555 to make an appointment. Our physical therapists will work to create a personalized treatment plan to help you be pain free!

Complex regional pain syndrome (CRPS) is a condition that happens when people sustain and injury that involves nerve damage. Because of the nerve damage, it causes the peripheral and central nervous systems to send incorrect or jumbled messages to the brain. The result of these mixed signals is swelling in the legs and/or arms. Generally the pain starts in one limb and spreads to the other limb. Although it is a rare chronic pain condition, it’s a very painful one, be classified in a higher pain index than childbirth and amputation.

The pain is described as burning or throbbing pain in the limbs. It is most common in patients who have had an injury, a stroke, or a heart attack because nerve damage. Although it is attached to these certain conditions, doctors aren’t sure of an exact cause of CRPS. Not every patient suffering from the above conditions will get CRPS, and vice versa. The pain symptoms include: muscle spasms, sensitivity to touch, variations in body temperature, tight and shiny skin and bone issues. Since it is such a rare condition, the sooner it is diagnosed, the better. If medical care is put off, you may suffer from muscle atrophy or extreme muscle tightening. This can lead to immobility or weakening of your bones.

There are many medications that are available to help soothe the pain and symptoms while getting your nerves to heal and get back to full strength. Along with prescriptions, physical therapy is one of the best treatments for CRPS. Because of the initial sensitivity, it may be difficult for a massage therapist to work on a CRPS patient until their swelling and pain has gone down substantially. Like mentioned before, the exact cause and reasoning for CRPS is unsure, but two studies show that moving as soon as possible after a stroke and upping your Vitamin C intake after an injury can lessen the chances of CRPS.

Here at OSR we treat patients every day that are suffering from rare chronic pain conditions like Complex regional pain syndrome. If these symptoms sound familiar, contact your primary care physician as soon as possible. Give us a call today to set up your complimentary consultation with one of our physical therapists here in Kailua at 488-5555!

Before and after a workout, it’s important to stretch, warm up your muscles and relieve tension in your muscles as a part of injury prevention. One of the best ways to do this is with a foam roller. Here at Oahu Spine & Rehab, our therapists work with foam rollers every day for things like posture correction and exercises. When you have a foam roller at home, there are endless possibilities. Foam rolling helps get the blood flowing into areas of your body as well as helps ease sore muscles.

If your muscles are sore from a workout, foam rolling after exercise can help break up the tension that is in your muscles. Not only can a foam roller be used in a physical therapy and exercise setting, but it can be used at home as an extra form of pain relief.  In between appointments, foam rolling can also provide relief to pain as a form of trigger point massage. There are tons of different ways that you can use the foam roller so that it is targeting different areas on your body that have chronic pain or are sore. On the infographic below provided by Physical Therapy Web, you will see numerous exercises as well as different types of foam rollers that are available.

Here at Oahu Spine & Rehab, we know the value of exercise equipment and how beneficial it can be to use a foam roller while at your appointments, as well as at home! If you don’t see the area you need on the graphic above, as your physical therapist at OSR for tips on how to use a foam roller for your pain. OSR is available Monday-Friday in Kailua for all of your Chiropractic, Massage Therapy, Physical Therapy and Weight Loss needs. Call us today at 488-5555 to make an appointment today.


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We know that Oahu traffic can be pretty horrendous.  School drop-off time, rush hour, and even when headed to the beach on the weekends:  it can seem like we are fighting a battle behind the wheel.

Most people are probably not aware of the effect of driving on our spinal health.   Dr. Arthur White’s book The Posture Prescription describes studies in which people who drive for 20 minutes or more to work are far more likely to have back and neck pain than those who do not.  The reasons are unclear.  It may have as much to do with the auto’s vibrations during highway driving as much as the prolonged sitting.  Either way, the negative effects of driving on the spine are profound.

Most of us don’t have the luxury of living next door to our work!  And some of us even must drive on the job (delivery workers, bus drivers, etc).  So we all need to do everything possible to keep our spine protected while driving.


In general, car seats cause the pelvis to rotate backwards, causing the spine to go into excess flexion.  This forces the upper spine including the chest and shoulders go into a slumped position, thrusting the head and neck in front of the body’s line of gravity.  The neck is kinked in this position which accelerates any disk degeneration or arthritis.  What is worse is that over the years, this posture becomes a habit, intensifying the damage.

If your car has an adjustable lumbar support, use it!  Experiment to find what position maintains the best alignment for your spine.  If your car doesn’t have this, you can easily attain the right posture by having a small lumbar pillow in the hollow of the seat.


Driving is a perfect time for isometric abdominal exercises that strengthen the core and spine.  You can take advantage of especially long boring stretches of road to improve your muscle tone.  The Posture Prescription describes neat exercise called “The Dorsal Glide.”  To do this, you simply move your head as far forward as possible to a count of 5, keeping the chin parallel to the ground, and then pull it back slowly for another count of 5, as though you were a clucking chicken.  This can release a lot of strain.

Shoulder shrugs are also helpful while driving and are very helpful for those of us who carry a lot of tension in our necks.  Do do a shrug, draw your shoulders up towards your neck and hold a forced posture.  Then pull down on your shoulders by engaging the Latissimus muscles (along the sides of the rib cage) and feel the difference in the elongation of your neck.  Repeat as often as needed.  Pinched nerve pain from muscle spasm is often made better by this maneuver.

If you prefer a more passive type of exercise, you can do stretching at every stoplight or whenever you are stuck in traffic, not moving.  You can keep both hands on the wheel and tilt your head slowly left and right, bringing your left ear to your left shoulder, and right ear to right shoulder.  For a stronger stretch, use your right hand to reach over your head and cradle your left ear, and gently pull towards your right shoulder.  You will feel the muscle pull and it should feel good, and not too intense.

So even if you are stuck in the car for a long time, there are still things you can do to help your spine.  Fit bodies have fit spines!  And the fit driver is a more alert, and safer driver too – an excellent collateral benefit.

Here at Oahu Spine and Rehab our goal is to make you the healthiest version of  yourself, contact us today if you have any questions.

References:  Arthur White, MD The Posture Prescription, 2001 Three Rivers Press, New York



The sciatic nerve is the largest nerve in the human body. The nerve runs from both sides of the lower spine deep through your buttocks and down the back of your thigh to your foot. Being the longest nerve, it connects the spine to your foot and leg muscles. Any time there is pain felt along the sciatic nerve, you are diagnosed with sciatica.

It is most commonly caused by nerve compression in your lower back. A lot of different lower back problems can lead to pain in your sciatic nerve and symptoms that add to back pain. If you are dealing with a herniated disc in your lower back, that could also be the cause of your sciatica pain.

The symptoms include:

  • Radiating pain in the lower back and down the back of the thighs
  • Numbness or tingling in your legs
  • Burning or prickling feeling in your lower back, feet or legs
  • Muscle weakness in affected leg or both legs

Sciatica pain can be a dull ache, or a sharp searing pain that radiates and is worse when standing or sitting still. If any of these symptoms sounds like something that you may be suffering from, it’s important to go to your primary care physician or come to Oahu Spine & Rehab in Kailua in order to make sure sciatica nerve pain is what you are feeling.

How to treat Sciatica:

Three of the most common treatments for sciatica are chiropractic care, physical therapy and massage therapy. Our chiropractor here at OSR will be able to tell if a herniated disc is the cause of your sciatic pain. Our physical therapists will be able to show you what may be the most important part of your treatment which is STRETCHING. If you’re dealing with muscle spasms with your sciatica, your massage therapists will be able to perform trigger point massage on your sciatic nerve and release some of the tension.

Thanks to, we have a great infographic showing some of the best stretches for your sciatica pain.


Infographic from:

Here at OSR we treat patients with sciatica every day! If you are suffering from any of these symptoms, give us a call today to schedule an appointment at 488-5555!

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Lots of patients here at OSR often mistake pain in their ribs for spine pain. This is because lots of people forget how many ribs we have, and where they are. The human body has 24 ribs, there are twelve on each side and they wrap from front to back. If someone is suffering a rib injury on the back side of their ribs, they often blame the pain on a spine issue.

This may seem obvious, but your ribs are very important for two reasons. One: they pretty much stabilize your entire body, without the support from your ribs, your thoracic spine would have a much more difficult job. Two: they protect your heart, lungs, and other organs. Just like your spine and other joints in your body, your ribs can become subluxated and misaligned. When your ribs are injured or misaligned, your thoracic spine is doing twice the work in trying to keep stability in your back.

Here in Kailua, we offer chiropractic adjustments to people every day that have misalignments in their spine and ribs. Adjustments can help restore proper function in your ribs and increase your range of motion while decreasing pain you are having in your thoracic back stemming from the ribs.

Broken/Cracked Ribs

Broken ribs are most commonly caused by abrupt contact like during a contact sport, a car accident, or a fall. When your ribs are cracked or broken, it can feel like a dull ache in your side, back or in the front. If it’s a serious break, the pain can feel like a sharp stabbing, especially when inhaling and exhaling or bending and twisting your body. Unlike other breaks or sprains, there isn’t really any way to “cast” a rib for it to heal so the most important thing is stay away from anything that could injure or break it further while it’s healing. If you are suffering from a broken rib, do your best to watch your posture while in recovery. While trying to subside the pain, you could end up getting your spine out of alignment.

If you are suffering from lower or upper back pain, give us a call today to schedule a chiropractic adjustment. You may not have known that your ribs being misaligned could lead to back pain, but you do now! Call us today at 488-5555!

kailua chiropractor ribs



Minor car accidents can leave your body injured, sore, stiff or crooked. Being rear-ended or getting in a fender bender can cause a lot of stress. Not only do you have to deal with insurance and possibly getting your car repaired, but your body might be dealing with some repercussions of its own. The most common injuries stemming from car accidents are head, neck and back injuries. This means anything from minor concussions to herniated disks. This type of injury can leave you in chronic pain for the rest of your life.

Because neck pain and ligament damage is so common after car accidents, here at Oahu Spine & Rehab in Kailua, we work with patients dealing with them all the time. Here are some facts:

Car Accident Facts:

-Americans traveled 2.39 trillion miles in 1995 and 3.1 trillion miles in 2015. That’s a 30% increase.

-During the same 1995-2015 period, the number of police-reported accidents on U.S. roads decreased by 5%, dropping from 6,613,000 to 6,296,000. People are travelling further but having less car accidents.

-The number of motor vehicle occupants killed in accidents during 1995 was 41,795. That number declined by nearly 20% to 35,092 in 2015. The fatality rate per 100M miles traveled dropped from 1.7 to 1.12 persons. That means that when we do have an accident, it’s become less likely that someone traveling in the vehicle will be killed.

-The statistics show an even more positive trend with respect to injuries. The number of occupants injured in accidents fell 32% from 3,232,000 in 1995 to 2,443,000 in 2015. The injury rate per 100M miles travelled declined from 90 persons to 78.

In conclusion: motor vehicle accidents seem to be injuring fewer drivers and passengers when they do occur.



Unseen Injuries
After your car accident, you may be too distracted or busy to worry about your pain or well beings. Certain conditions like ligament injuries or whiplash can take a few days to set in and don’t always show up right away after the accident.  Not to mention that stress and adrenaline levels will spike which might disguise symptoms and pain.

Inflammation and the aches and pains that go with it tend to reveal themselves when the body calms down. Whiplash symptoms can last for up to a week or two weeks. Not only will you be sore, but it’s you may be dealing with dizziness, neck pain, headaches, blurred vision, and stiff neck until after a few days after a car accident.

Here at OSR, our chiropractors can detect your injuries and find the best treatment plan to help your body heal as efficiently as possible. The sooner you see a chiropractor after your accident, the better. Chiropractors are experts in the neck and spine and they are able to diagnose quickly what kind of pain and injury you might be dealing with later on and help prevent it.

Avoid Needless Medication
Chiropractic treatment is the most common and effective nonsurgical treatment for back pain and neck injuries. Through specialized gentle manipulation, a chiropractor can relieve pain, correct misalignments, and promote a foundation of wellness. Getting a chiropractic adjustment, along with doing physical and massage therapies here at OSR can reduce pain, increase blood flow, strengthen your muscles help your body heal faster from your car accident.

It’s important that you go to a chiropractor or physical therapist within days of your accident to assure that you are addressing any injuries that could cause damage long term. Often, people ignore whiplash and deal with the pain until the aches go away. In some cases, this is enough, but whiplash can cause serious lifelong issues in your ligaments in your neck. Give us a call today if you are suffering from pain due to a car accident at 488-5555!


Breathing exercises are usually considered basic when it comes to rehab of the spine. No matter the location of the diagnosis, whether it be cervical, lumbar, or thoracic; if it affects the spine then breathing will be dysfunctional. Breathing should be a first and the last step to rehabilitation of the spine. Here at Oahu Spine & Rehab in Kailua, it’s very common that our patients are dealing with a spinal condition, so our medical team and physical therapists will add diaphragm exercises to your treatment plan.

Normal diaphragmatic movement should happen in coordination with the abdominals and pelvic floor just as well as it should occur with all the muscles of the neck. The diaphragm also lines the stomach and liver, and the heart and lungs sit on top of it. In a sense, it protects four of our most vital organs. The truncal region, when considered in its entirety, makes up the majority of the body and at the center of it all is the diaphragm.

Multiple techniques are available to address breathing dysfunction.


For example, try to pull your belly button in towards your spine. Now hold that and try to breathe in and out without losing contraction of your abdomen. Difficult to do, right? Did your low back tighten up? Did your ribs flair out? Did you feel the urge to pee? Now try it while walking.

What is happening is increased diaphragmatic activation with core stabilization. The necessity of the diaphragm to contract at the same time as the other breathing muscles isn’t as important as your ability to recognize when each is contracting and what it should feel like. Once your brain has differentiated one from the others, breathing should be used to alleviate the spine and to avoid compression of individual vertebrae, which may in turn cause stress on the joints of the other vertebrae.

Improper movement patterns like bending of the spine can cause the diaphragm to be shortened or lengthened to a point in which we lose the critical length-tension relationship causing a reflex loop to signal the muscle to accidentally turn off.  If the muscle is inconsistently turning on and off then we will have a difficult time getting oxygen to the other muscles and again cause biomechanical dysfunction.

Moral of the story is remember to breathe. It is natural, should be easy to do, and if you are in any way burdened by your body see a physical therapist, we treat a lot more than you think! Here at Oahu Spine & Rehab we know that correct breathing techniques and a strong stabilized diaphragm is very important. Give us a call today if you are suffering from pain at 488-5555!



Nelson N. Diaphragmatic Breathing: The Foundation of Core Stability. Strength & Conditioning Journal (Allen Press) [serial online]. October 2012;34(5):34-40. Available from: CINAHL Complete, Ipswich, MA. Accessed July 10, 2017.

Stephens R, Haas M, III Moore W, Emmil J, Sipress J, Williams A. Effects of Diaphragmatic Breathing Patterns on Balance: A Preliminary Clinical Trial. Journal Of Manipulative & Physiological Therapeutics [serial online]. March 2017;40(3):169-175. Available from: CINAHL Complete, Ipswich, MA. Accessed July 10, 2017.

MIN-SIK Y, HAE-YONG L, YUN-SEOB L. Effects of diaphragm breathing exercise and feedback breathing exercise on pulmonary function in healthy adults. Journal Of Physical Therapy Science [serial online]. January 2017;29(1):85-87. Available from: SPORTDiscus with Full Text, Ipswich, MA. Accessed July 10, 2017.

KYOCHUL S, PARK SEUNG H, KWANGYONG P. The effects of inspiratory diaphragm breathing exercise and expiratory pursed-lip breathing exercise on chronic stroke patients’ respiratory muscle activation. Journal Of Physical Therapy Science [serial online]. March 2017;29(3):465-469. Available from: SPORTDiscus with Full Text, Ipswich, MA. Accessed July 10, 2017.

Cancelliero-Gaiad K, Ike D, Pantoni C, Borghi-Silva A, Costa D. Respiratory pattern of diaphragmatic breathing and pilates breathing in COPD subjects. Brazilian Journal Of Physical Therapy / Revista Brasileira De Fisioterapia [serial online]. July 2014;18(4):291-299. Available from: CINAHL Complete, Ipswich, MA. Accessed July 10, 2017.


Images taken from google search.


kailua summer

Every summer OSR is trying to keep you cool by inviting you to our Summer Bash! This year the Summer bash will be on Monday, July 31st! Throughout the month of July OSR patients are eligible to collect tickets ALL MONTH LONG. There are many ways to get tickets so make sure you’re keeping up with appointments with OSR!

There will be raffle giveaways on the 31st to win our awesome prizes: a beach chair set with umbrella, Summer Beach Fun Pack and Hydration Pack! There will be refreshments and snacks available all day on July 31st so make sure to bring your family and friends down to Oahu Spine & Rehab for some summer fun!!

Here at Oahu Spine and Rehab, we deal with patients with arthritis every single day. One of the most important things for our physical therapists and chiropractors to know is the difference between the different types of arthritis. While there are more common cases like osteoarthritis, there is also the less-known but equally as common Psoriatic Arthritis.

Psoriatic Arthritis refers to inflammation in your joints because of an overactive immune system. It is most common in people who have the skin disease – psoriasis that also originates from the immune system.

Types of Psoriatic Arthritis

There are five different types of Psoriatic Arthritis; symmetric, asymmetric, distal interphalangeal, spondylitis, and arthritis mutilans. Symmetric Psoriatic Arthritis affects two of the same joint or several of the same joints, like both knees and/or both elbows. Asymmetric Psoriatic Arthritis is only a few random joints throughout the body, and joints may swell from inflammation. Distal interphalangeal Psoriatic Arthritis usually just affects the small joints that are at the end of your toes and fingers. Spondylitis affects the vertebrae in your spinal column and causes inflammation in your neck, spine, and pelvis. Arthritis mutilans is the rarest and most severe of all of the types of Psoriatic Arthritis, it damages the small joints in your toes and fingers and causes deformation.

Here at OSR in Kailua, we know that the best way to deal with Psoriatic Arthritis pain is exercise and movement. One of the best things you can do for joint pain is physical therapy here at OSR. Not only is physical therapy great low-impact exercise, but we also provide other services that are highly recommended for this condition. Massage therapy, acupuncture and chiropractic care, and trigger point massage are all great options for pain relief for patients.


If you are looking for more information, or you or someone that you know is suffering from pain, give us a call today at 488-5555 to make an appointment.



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