Category Archives: Lifestyle

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!

There are millions of diets out there that are designed to help you lose weight. Some of the most popular are those who incorporate “low carb” or “zero carb” diets.  A carbohydrate, or a carb, scientifically means a large group of organic compounds occurring in food that include sugars, starch, fiber, and cellulose. In terms of food, carbohydrates are in fruits, grains, vegetables, and milk products.

Carbohydrates provide fuel and energy for the body. They’re also important for brain function and helps the metabolism function the way that is it supposed to.  According to, simple carbohydrates generally only contain one or two sugars, such as fructose and galactose. Simple carbs are empty calories, meaning they have no nutrients for your body. They are found in candy, beer, soda and dairy. Complex carbohydrates are starch and fiber filled like lentils, beans, and potatoes.

Here at OSR, we are here to tell you that not all carbohydrates are created equal. This means that not all carbs are bad for you, just like not all carbs are good for you.

Bad vs. Good Carbohydrates

good carbs

Oahu Spine & Rehab not only offers chiropractic care, physical therapy and massage therapy, but we also offer weight loss services at our sister company, OSR Weight Management. OSR Weight Management is a supervised weight loss method with personalized one-on-one weekly coaching support and education. Our protocol burns fat, while supporting muscle mass – why is that important? – because if muscle is lost during dieting it inhibits your ability to burn calories post diet. As a result, dieters regain almost all of their lost weight within 5 years after dieting.



Walking and running are both forms of cardio, especially down the street at Lanikai Beach! A walk on the beach is no walk in the park, the sand adds resistance and adds an added calf and leg workout. Kailua is full of active people; runners, walkers, cyclists, windsurfers, and rowers. Walking and running are two of the most common exercises you’ll see on the streets on Kailua. Here at Oahu Spine & Rehab, some of our patients are still confused on whether walking or running is the best choice of exercise for them.


According to the American Heart Association, walking daily is just as efficient for lowering your risk of heart disease. Brisk walking can lower the risk for high cholesterol, diabetes and high blood pressure. Not to mention that any cardiovascular activity is great for your heart, muscles, and joints. Walking is a great low-impact cardiovascular workout, because it isn’t lot of pressure on your hips and knees during exercise. Another great cardiovascular workout that is great for building resistance and muscle is walking uphill like hiking Lanikai Pillboxes or increasing the slope on your treadmill.


Running is a higher intensity workout that burns more calories faster than walking.  Because of the higher intensity, it is also a higher impact on the joints and muscles. Because of the extra strain on your joints, you are more likely to get injured while running. If you are recovering from an injury or a surgery, it’s important to ease your way into running as to avoid further injury. When you’re planning a run, make sure that you have the proper footwear that is going to support your foot and absorb impact. Also, if you’re not running on the treadmill, make sure that you know the terrain of the area that you will be running.  If you have been doing cardio exercise consistently for a while, it’s time to get running and add a little challenge.

Here at Oahu Spine & Rehab, our physical therapists agree that the argument of walking vs. running depends on the patient. Some patients should not be running due to injuries, pain, or risk for injury. Walking is a safe option for almost all patients, as it can help with everything we mentioned above. If you have any questions about whether running or walking is the best option for your cardio exercise, call us today at 488-5555.

running kailua walking

As we come to the Spring and Summer seasons, many outdoor activities are popping up. Outdoor activities can be great workouts, especially here on Oahu where we have some of the most beautiful hikes and scenery in the world! One of my favorite activities is camping. Honestly, camping is a fun activity throughout the whole year in the beautiful state of Hawaii (just make sure you look out for the storms and hurricane watches). Camping is a great activity for the whole family, and it’s still possible to get some exercise during a relaxing weekend.

This past Kuhio Day weekend my family and I went camping at Kualoa Regional Beach Park. The campgrounds are located on the beach park right across from the island of Mokoli’i, commonly known as Chinaman’s Hat. It is surrounded by amazing views of the ocean and Chinaman’s Hat, as well as the Koolau mountains. It was a beautiful weekend spent with the family with the perfect balance of relaxation as well as fun activities. Although it was time spent away from home, I didn’t let it become an excuse to get out of my routine of exercising.

Setting up camp on Friday was a workout in itself. Loading and unloading all the camp gear I made sure to use proper posture when lifting and carrying loads from the car to camp. Bracing my core throughout the whole process. Side note, I brought a pack n play for my 7 month old which helped a lot to be able to put her down to play on her own while I helped set up (in case you’re bringing babies). Later that night, as dinner was being cooked and the kids were running wild I thought it would be good to get them to wind down. We did some stretching and yoga before laying in the grass to look at stars.

Saturday and Sunday morning, while everyone else was still asleep, the baby and I went for a morning walk around the beach park while I had her in the baby carrier. Being on the east side, we were also able to catch the sunrise. We took in the scenery of the mountains and the ocean. Walking on the sand while holding the baby was a great workout. Cardio while also core bracing, and getting a leg work out from the sand was perfect. I was also able to get walks in when it was time to lull the baby to sleep for the night.

Being on the beach, we could go swimming whenever we wanted to. Swimming is a great cardio and aerobic workout to do not only because it is low impact, but it is fun and feels great to stay cool on a hot Hawaiian day. You can do so much at the beach.

Depending on your preferences you can free swim, water jogging, thread water, or just jumping up and down splashing with your kids. There are also countless water activities such as paddle boarding, boogie boarding, and kayaking, just to name a few. I’d say these are the best activities because you don’t realize you are working out because of all the fun you’ll have.

All the other workouts that I did were short 10-15 minutes where I could find time between all the fun family activities. For example, while waiting for dinner to finish being prepared I had time to do a short workout that consisted of squats (holding the 18 lb. baby), split and curtsy lunges, pushups, and planks. I could fit 3 sets of 15 of each and felt great about getting something in. Anything is better than nothing at all.

It was a great weekend showing my 7 month old the beauty of island camping as well as spending time and catching up with family. It was full of fun and relaxation and I felt great about still being able to keep up with my exercises. Working in the PT/Rehab department at Oahu Spine & Rehab in Kailua, I know that it’s important to stay active and keep on routine. One of the most important thing for our patients to do is their at-home exercises, which is why I didn’t let my camping trip get in the way of my routine.

Here at OSR we are dedicated to helping the people of Oahu live pain free by using our integrated health center approach to healing chronic pain. If you are suffering from pain, give us a call today at 488-5555 to set up your appointment!


To reserve and purchase camping permits for Hawai’i State Parks go to


A good read on the Hawaiian legend of Chinaman’s Hat.

It’s that time of the year again, runners from all over the country have been training for the annual Honolulu Marathon. Many people have different methods of preparing for such a strenuous event. What a lot of runners don’t know is that massage should also be an important part of their training routine. Receiving a massage here at OSR in Kailua isn’t just a luxury you save for a special occasion, your body needs it.

Benefits of Massage:

  • Detox- Waste products like lactic acid can be effectively removed
  • Improved Flexibility- When you get massage your muscles and the soft tissue that surrounds it get stretched in different directions, improving flexibility.
  • Recovery- Massage helps break down scar tissue and helps heal any new injuries.
  • Circulation- Massage promotes blood flow to the entire body.
  • Pain relief- Tension in the muscle can be painful. Massage can release the body’s natural endorphins to reduce or eliminate pain.

Common runners injuries massage can help with

  • Iliotibial band syndrome
  • Achilles tendinopathies
  • Plantar fasciitis
  • Muscle strains

As a massage therapist here at Oahu Spine & Rehab in Kailua, I recommend Sports Massage every other week for the first 4-6 weeks of training. Then increase to once per week at the peak of training. During the final week it’s important to get a massage, along with lots of rest, stretching and hydration.  Post race, it is important to book yourself a massage the week after the race. Massage will help the micro-tears of your muscles heal and repair.

You may be thinking, what is the difference between a sports massage and any regular full body deep tissue massage you might have had in the past. Sports Massage focuses on the movement and the muscles involved in the sport the client is training for. Often times it is not full body, but focused on the areas that need it the most. It can be uncomfortable at times because we are promoting better recovery to your overused muscles. It is important to always have open communication with your Massage Therapist and never go past your pain tolerance.

For more information on the Honolulu Marathon check out for all the latest race info.  If you are wondering how to book yourself a massage here at Oahu Spine and Rehab give us a call at (808) 488-5555. We are located at 970 N Kalaheo Ave Suite C-316, Kailua, HI 96734. Now until November 11th, we are having our Veterans day promotion. Our one hour massage is only $50 for any United States Veteran.


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PokemonGo Kailua

Whether you’re a patient of OSR or an employee, you’ve probably caught a few Pokemon in our office on the new app Pokemon GO. Our office is swimming with Rattata and the occasional Magikarp, not to mention the Poke Stop across the street at Pinky’s. If anything, you have to give the app props for getting your kids and maybe even you out and about on a walk trying to hatch your eggs. Since this phenomenon is going to stick around a while, we have a couple of health tips for those of you running around catching Pokemon.

Keep your Head (and Neck) Up

Literally. Not only is it crucial to keep an eye on your surroundings while you’re playing this game (especially at night and near busy roads) but it’s also super important to keep your head looking forward at your phone instead of down. Just like our previous blogs about “text neck” affecting our youth, playing Pokemon GO on your phone is just another stepping stone to degeneration and reverse curvature in your spine at a young age. If you are walking around looking for Pokemon, or at the Windward Mall battling at a gym, make sure that you are holding your phone directly in front of you, so that your neck isn’t craned and looking down. If you’re planning on a long walk to hatch eggs or catch Pokemon; switch the music off, put your phone on loud, and throw your phone in your pocket so that you can get your miles, you can hear when Pokemon pop up and STILL keep your neck looking straight ahead instead of down.

Wear the Right Shoes

There’s no way you’re going to become a Poke Master in your slippers. When you’re headed out hunting for Pokemon, make sure that you are wearing shoes that provide enough support for your feet. If you think you’re going to go outside and walk 10km, it’s in your best interest to throw on some sneakers or other close toed shoes. These are also more likely to keep you balanced and avoid you having shin splints or sore feet the day after. After all, Ash, Misty and Brock all wore sneakers.

pokemon go health tips


Go Pokemon Hunting with a Group of Friends

So you/your kids finally got out of the house in order to catch Pokemon! Awesome, but what’s even better than the company of a Pikachu? The company of some friends who are equally as invested in the game as you are. According to a study in the British Medical Journal, people were 15 percent more likely to be happy themselves when they spent time with a happy friend. If you are spending time with friends while also playing Pokemon, this can increase your quality of life and make you feel happier which can correlate to tons of health benefits like the lessening of depression, stress relief, better sleep and happier conversations.

Here at Oahu Spine & Rehab, we are dedicated to giving the highest quality of life to as many people as humanly possible. Whether you’re in our office looking for Pokemon or out in the world looking to battle at Poke Gyms, remember to keep these health tips in mind and have fun! Don’t forget to stop at the Pinky’s Pokestop, and come into our office if you or a loved one is suffering from chronic pain! Call today to make an appointment at 488-5555!

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Yoga is perfect for strength building, improving flexibility, and enhancing mental focus. All things that are beneficial for runners. Many runners use yoga as a form of rehabilitation after runs, after injuries, or to prep and stretch for an upcoming race. So, why yoga?

Yoga poses focus heavily on your core, your quads, your hamstrings and your glutes; all of which are crucial for runners. By incorporating yoga into your fitness routine, you will also be building muscle stamina. Holding and maintaining yoga poses requires muscle strength and discipline. Getting your body into poses such as the Figure 4 Pose and the Half Lord of the Fishes Twist as seen below, you are opening up your hip flexors and stretching muscles that can otherwise be under-stretched.

If you’re looking to become a yogi, take it slow. Even if you are an avid runner or athlete, don’t expect to be a yoga expert right away. Often time’s yoga poses work different muscles than you’re used to working, and they can also take a lot of balance and core work. Yoga can aid runners in injury prevention. The more you stretch and prepare your muscles prior to running, the less likely you are to injure yourself. Check out the infographic below for more information!

Here at Oahu Spine & Rehab we work with runners daily that are suffering from plantar fasciitis, knee pain, and back pain. Along with the help of one of our personalized treatment plans, yoga is a great activity/exercise to take up in order to keep your muscles at optimum health. Come visit us in Kailua if you are suffering from any sort of pain.

How Yoga Makes You a Better Runner: Poses for Runners #infographic

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Acupuncture isn’t just for women who are looking for stress relief. Acupuncture has a huge number of benefits for men and women alike. Did you know that acupuncture can even aid in your fitness journey? Not only can it help relieve pain and tension from your working muscles, it can also give you an extra boost in a few other ways.
One of the most important aspects of weight training is rest and recovery. If you aren’t getting the right hours of sleep during the night your muscles are not going to be getting enough recovery time in between workouts. Not only that but you won’t have as much energy or stamina during your workout which could hinder your performance. According to controlled trials studied in the Journal of Alternative and Complementary Medicine, acupuncture plus medications showed better effect than medications alone on total sleep duration.

According to Men’s Fitness, anxiety and stress are released while getting acupuncture. Releasing stress can help release endorphins which will leave you feeling more positive about heading to the gym. The goal of acupuncture is to restore the balance of energies in your body. It is widely used to treat anxiety and depression as well as digestive complaints from patients. Here at Oahu Spine & Rehab we offer an integrated approach to curing your pain and making your life as healthy as possible.

If you are training for a bodybuilding or swimsuit competition, you’re working your body extremely hard. Prep time is a great time to utilize our chiropractic care, massage therapy, physical therapy, and acupuncture if you are having any aches and pains due to training. With a large portion of your training being weightlifting, a one-hour massage might be the best thing for your muscles and your mind before the big show. Give OSR a call today 488-5555 to set up your massage or acupuncture appointment today.

Chiropractor Kailua




In today’s society, youth sports specialization has a price in overuse injury. Is there too much pressure from coaches and parents to have children focus on one sport all year-round with no cross training or any type of off season for rest? I have 2 young daughters that my wife and I expose to as many different sports/activities as possible during the year and never more than one activity in one season. I feel this will keep our future athletes well-rounded with hopefully less cases of overuse injuries.

According to the American Academy of Pediatrics, kids should not specialize in one specific sport before adolescence. Playing a variety of different sports throughout the year was extremely beneficial to a young body’s physical development. Playing multiple sports at different times during the year give some muscles and joints a chance to rest while others are being stressed. The repetitive stress can cause young bodies to break down and overtraining the same muscles year-round is believed to be the main cause of the rise in overuse injuries in young athletes. Orthopedic surgeon Dr. James Andrews stated he is seeing four times as many overuse injuries in youth sports than five years ago and more kids are having surgery for chronic sports injuries.

According to, the primary goal of sports for toddlers and preschoolers should be playfulness, exploring and having fun. Competition offers no real advantage to children of these age groups. Research shows that participating in sports during the toddler years doesn’t add any long-term advantage for future sports performance. One study by Ohio State University found that children who specialized in a single sport led to higher rates of adult physical inactivity. Those who commit to one sport at a young age are often the first to quit and possibly suffer long-term consequences. A study at Loyola University noted that children who specialized in a sport were 70-93% more likely to be injured than children who play multiple sports. As a certified athletic trainer for over 16 years, I have seen the change in parents and coaches pushing young kids towards sports specialization and I have experienced treating overuse injuries in young athletes that play one sport all year-round.

So let’s discuss some positives for young athletes that are multi-sport participants. Research shows it leads to better overall motor and athletic development, longer playing careers and increased ability to transfer sports skills. They have a sense of motivation, ownership of the sports experience and confidence. A 2013 American Medical Society for Sports Medicine survey found that 88% of college athletes participated in more than one sport as a child. Multi-sports athletes are shown to be more well-rounded athletes and are able to perfect more skill sets. Many physicians feel that the solution to this problem is to educate parents and coaches.

Overuse injuries are treated here at Oahu Spine and Rehab. Call for a complimentary consultation at 488-5555 and let us take care of your young athlete.

Chiropractor Kailua
Children Chiropractic Care blog34

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American Medical Society for Sports Medicine

Smoking cigarettes is one of our nation’s biggest health concerns, with nearly 16 million Americans living with a disease that is caused by smoking. ¹ Not to mention, the effects of secondhand smoke are detrimental to all of those around you. Not surprisingly, according to the Center for Disease Control and Prevention reported that smokers, on average, die 10 years earlier than those who don’t smoke.¹

We know that smoking is not an easy habit to break. According to the CDC, in 2011 nearly 70% of adult cigarette smokers wanted to stop smoking. ¹ Could our chiropractors here in Kailua help you quit smoking? According to a pilot study that is currently underway, chiropractic care, massage, and acupuncture in conjunction with a tobacco cessation program could aid in your ability to quit smoking and fight your addiction. In the study, they are using an online tobacco cessation training program in a set of three phases, the third phase being to train current chiropractors and other CAM practitioners regarding ways they could help end the tobacco epidemic through their field of work.²

If your chiropractor was working with you in order to help you kick your habit, do you think that would help? As a tobacco user, you increase the development of your Oxidative stress that can lead to premature aging, as well as cause inflammation, increase pain, and make you more susceptible to degenerative health conditions.₄ Oxidative stress is essentially an imbalance between the production of free radicals and the ability of the body to counteract or detoxify their harmful effects through neutralization by antioxidants.ᶟ One of the biggest benefits of chiropractic care is that it relieves stress and inflammation.

There are tons of resources and programs out there for people who are looking to quit smoking. Keep your eye out for further study updates. Maybe sometime in the future your chiropractic clinic will offer aid in your tobacco cessation!

Chiropractor Kailua


Resources: – 1 – 2 – 3 -4



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