Your Choice For Active Release, Sports Injury, and Chiropractic Care

Schedule an Appointment, Call : 856-228-3100

Locations : Laurel Springs, Haddonfield, Mt Laurel, Somers Point, and Washington Township, NJ


Lower Back Injury and what you can do!

Every year thousands of people suffer some type of lower back injury. This often requires a visit to their chiropractor as a result of gardening or doing some other type of yard work. This happens a lot in the spring when people are anxious to get outside and tend to their yards after months of being penned indoors by the winter season.

It is relatively easy to injure your back, especially if you are moving heavy objects around the yard. While good chiropractic care is always one of the first things you should do after receiving such an injury, you also want to consider the fact that chiropractic care, which occurs on a fairly regular basis, may help to curb some of these injuries in the first place as does following some common safety precautions when you are working in your yard. Our team can help you improve your readiness for the spring season using Active Release Technique, Chiropractic Manipulation, home exercise strategies, and improving your stretching at home as well!

There are a number of tips that can help you when it comes to preventing back injuries while you are working in your yard. Perhaps one of the most important things to remember is that in most cases, the more fit you are the less likely you are to suffer an injury of this type. Fitness is a good idea in any case and this is especially true when you are performing any type of rigorous physical activity. Good muscle tone and flexibility will go a long way toward helping you stay healthy and free from back injuries that can be very painful.

In addition, you always want to lift properly. Always lift with your knees and keep your feet in front of you approximately a shoulder length apart or even slightly wider. Whatever you do, always avoid lifting with your back. This is one of the primary reasons that people receive back injuries in the first place. Another thing you can do to reduce your chances of injuring your back is to use tools that work well for you. If you are an individual with a smaller build, you need to use smaller tools and try not to move things that are too heavy without help.

Of course, if you do feel tightness in your back, or you have had an especially hard day, you can typically relieve much of the tension by icing the muscles appropriately. If you prefer, you may want to alternate ice and heat in order to reduce inflammation and then relax the muscles. Ensure that you do not apply ice directly to the skin and that you use caution when applying heat as well.

It is always a good idea to visit your chiropractor on a regular basis even if you are not currently experiencing any problems. Professional golfers in particular have recently shown that they stay in top shape with semi regular visits to the chiropractor. This can prevent you from suffering a back injury or some other type of injury while you are working in your yard.

In the event that you do suffer an injury our team would be more than happy to help and can be an integral part of the recovery process. Working in your yard and getting ready for spring is something that most people enjoy, but it is also something that you should do carefully in order to ensure that you do not injure yourself. Be safe and contact us with any questions you may have.

If you have questions, please use our CONTACT US page at the following link!

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Sciatic pain HELP! Suffering with pain down your leg, please read this following blog post!

Sciatic pain HELP! Yes, our office can almost always greatly improve that pain you are struggling with!

Sciatica is a condition that is often misdiagnosed and attributed to any intense lower back pain. Any pain in the lower back that limits your movement or stops you from enjoying life requires attention, but not all lower back pain is sciatic pain. This type of pain is unique and while it can be debilitating, it can be helped by our team here at Dr Mark Kemenosh and Associates.

Sciatica Basics

Your sciatic nerve runs from your lower back, downward through your buttocks, and into the back of each leg. It is the longest nerve in your body and the widest, controlling the muscles in your lower legs. It also provides sensation to your legs and soles of your feet. When someone suffers from sciatica it means they feel persistent pain along their sciatic nerve.
Besides sharp pain, sciatica sufferers may experience dull aches, tingling, numbness, or even a burning sensation. The pain and other feelings are typically felt on just one side of the body. People between 30 and 50 are most likely to suffer from sciatica, and the symptoms are usually attributed to basic wear and tear rather than a specific injury. Sciatic pain often gets worse after prolonged sitting, physical activity, sneezing, coughing, or other sudden movements.

Chiropractic Gets to the Cause of sciatica

People suffering from intense sciatic pain will often try just about anything to make it go away, but the problem with many conventional treatments is that they simply mask the symptoms with pain medication or muscle relaxants. A chiropractor will work to find the cause of your pain, and if it is determined to be sciatica, treatment will begin to relieve some of the pressure on the nerve.

Many patients prefer chiropractic treatment because it is completely non-invasive and drug-free. People tend to be wary of more invasive treatments where their spine is concerned. And most people figure out quickly that taking pain medications is only covering up a symptom, and not really getting to the heart of the issue.

Preventative Tips

Of course, you can always help yourself when it comes to lower back pain. Sciatica can’t always be prevented, but if you work to maintain a healthy weight, watch your posture, avoid prolonged periods of sitting, use proper lifting technique, and exercise regularly you’ll be giving yourself a good head start. These tips, combined with treatment from our chiropractic team at Dr Mark Kemenosh and Associates will help make your sciatic pain a thing of the past.

If you have further questions or need to schedule an appointment, please call our office at 856.228.3100

If you have questions, please email us today at

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Resolving the causes and effects of back pain – Active Release – Dr Mark Kemenosh and Associates

Link to original content –

Resolving the causes and effects of back pain – Active Release Technique – Dr Mark Kemenosh and Associates

One of the most common injuries that ART® providers treat, indiscriminate of their work setting, is lower back pain. Accordingly, it’s no surprise that lower back pain is the most commonly recorded musculoskeletal disorder. In the United States alone, it is the culprit of $100-200 billion in medical expenses each year. 80% of the U.S. population is affected by back pain at some time in their life. The high prevalence of back pain has enabled us at Active Release Techniques® to spend a lot of time studying the causes and most effective treatment protocols for each individual cause.

Back pain results from a wide array of working circumstances including heavy or repetitive lifting, over-reaching working in an awkward posture, and remaining bent over or seated for too long, just to name a few. These tasks create scar tissue, which causes pain, weakness, and reduced range of motion. Because of the large variety of behaviors causing back pain, cases of back-related MSDs can be found in nearly any workplace setting, from offices to factories. Whether the activity causing the pain is sitting, reaching, or lifting, pain origination is frequently linked to doing any of these activities with an awkward posture. Additionally, as people age, their incidence of back pain rises as does the cost, which increases at a greater rate due to the increased time, medication, and procedures necessary for their recovery.

Sitting puts twice as much stress on your back as standing, and when you slouch that stress is compounded. Further, sitting in a slouched position over-stretches the ligaments in your back. Not only do sitting and slouching add stress, they also prevent nutrients from getting to the discs in your spine. Excessive sitting can also cause pain in your hips and pelvis because it tightens and shortens the tendons in that region, placing even more pressure on the lower back. Pain resulting from maintaining an awkward posture, such as crouching or bending for an extended period of time, is often caused by some variation on this same reasoning.

Back pain as a result of heavy or repetitive lifting is also frequently a function of lifting with an awkward or incorrect posture. The weight being lifted adds additional stress to the spine, and awkward posture exacerbates the issue by causing muscles, tendons, or ligaments to over-stretch or tear.

So many of the things we do every day can build up scar tissue over time and cause back pain. Luckily, ART® can help, not only to relieve your pain and release your scar tissue, but also, through our onsite wellness programs, suggest things that you can do to prevent that scar tissue from building up in the first place.

Link to original content –

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ESPN Outside The Lines – Quality Of Care – Back Pain Strikes Down two Indiana University Athletes

While I was on the treadmill and working out yesterday at the gym ESPN’s investigative reporting journal, Outside The Lines, came on and showed a very interesting story (to a chiropractor who works on a good deal of young athletes at least).  The story started about the mismanagement and treatment of several young athletes at the Indiana University who developed a great deal of mid, low back and hip pain.  Two in particular had striking stories about the misdiagnosis of back pain that was very serious and one had to have a fairly serious surgery that might very well have been corrected using conservative measures if they were properly diagnosed and treated in the first place.  In the case of the football player, it seemed to some extent that he was “machoed” into continuing to suit up by the coaching staff. The simple fact is this, if you can barely walk across campus, you probably can’t withstand football practice.  If you are an athlete or the parent of an athlete, you should probably check out this podcast or look for a re-run of the episode on ESPN because it was saddening and informative about what happens when athletes quite simply push themselves too far.  While it was tough to say who is truly at fault, it was a poor choice of the coaches and trainers at the university who let these issues spiral out of control.

If you are in a situation where you are simply being told to rub some dirt on it and to play and something truly feels off, please seek outside medical care from a qualified healthcare practitioner.  In both of the cases shown in this article, it took far too long for the true problem to be identified, diagnosed and the proper treatment protocols activated.

Podcast Teaser: Indiana football coach Kevin Wilson lost his job in December and reports surfaced of players alleging medical care had been neglected. Our 3-month investigation found more.

Podcast Link:


Struggling with a sports related injury?  Please give us a call at 856-228-3100 to see if we can help.

If email is easier, hit us up on our contact us page linked below!



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The Dan Patrick Show – Dan Patrick brings a Chiropractor to the studio for low back pain with sciatica!

You should probably know know who Dan Patrick is, but if you don’t, he has his own sports talk show that is nationally syndicated across the country and currently hosts NFL Sunday Night pre-game and post-games shows on NBC.  Before that however, we worked several years as one of the ESPN anchors who more or less built the mother ship.  Just recently another Chiro shared this video because someone called into The Dan Patrick show asking about chiropractors and sports teams and they actually shot this behind the scenes video for YouTube!  The first video below is very short and sweet and the second video is about three times as long and shows you some more.  Being that Dan Patrick is a big star on both radio and television, he was lucky enough that Dr. Lee Rumley came to his studio in Connecticut to treat him!

Video:  Behind the scenes (DP’s Chiropractic visit)

Video:  Dr. Lee Rumley treats Dan’s sciatica in the Man Cave

While what is shown in this videos is good, I believe they played up some of this to an extent for TV.  If you suffer with low back pain, sciatica, or any other form of issue, you should probably think over giving us a call!  We can do everything you saw in this video and so much more.  These videos showed very little soft tissue work being done to help correct low back pain and sciatica long term.  We would also follow up after a few visits with recommendations for physical therapy or home based corrective exercise.

Need to speak with us?  Give us a call at 856-228-3100

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Would you like the original link to The Dan Patrick Show for the video?

Trying to fix Dan’s back during the show

If you are familiar with The DP Show, you should probably note how The Dannette’s huddle around the entire time, it’s pretty cute when you watch it from that view point.

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If you have been diagnosed with a disc herniation and you want to get better, you better not smoke!

While reading and trying to stay up to date on some research on intravertebral disc herniation, I came across a study by Tsarouhas et al in 2011 which stated that smoking resulted in more severe pain with disc injury which then also was coupled to a longer resorption time of herniated disc material and that smokers also have a longer duration of symptoms. 

The exact statement we found particularly powerful in the study was:

— Smoking habits were found to have a negative dose-dependent effect on the transcript levels of MMP-3 and MMP-13 and a positive correlation with pain intensity, suggesting an unfavorable role for smoking in the regression process of herniated disc fragments.


— Specifically, smoking was found to be negatively correlate to the duration of symptoms and positively correlated to the intensity of pain.

You can read the entire study for free on PubMed:

We share this information primarily to help our patients realize that smoking is bad (Yeah, we know you already knew that, it says so right on the package doc!  However, this specific study shows the correlation with disc issues and smoking which is something a lot of patients present to us for.)  We also have Dr. Andrew Gross and Dr. Tim Legath in our office who are Chiropractors certified in the McKenzie Method for treating the spine which is a very strong system for diagnosing and treating disc herniations.  Dr. Craig Evans has also completed post grad work in the Cox Technique which is a system of treating and diagnosing cervical and lumbar disc issues.

We plan to blog more in the future about the use of the McKenzie Method, however if you would like bit of reading in the mean time, you can get the basics at:

In closing, we just had to share this angry little guy to remind you that smoking is bad for everything!


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Article on The New York Times: Stretching: The Truth – Dynamic Warm Up

Just noticed a great article shared by Active Release Techniques Australia who posted this article “Stretching: The Truth” written by Gretchen Reynolds for The New York Times.  The article discusses that most of us of adult age were taught stretching techniques and the importance of stretching before athletic activity, but one very important note is that athletic training, dynamic warm ups, and exercise science have all moved on past having your physical education teacher stress stretching before any and all activities.  It’s been about 8 years since this article was published and yet whenever we talk to athletes in the South Jersey areas, they still tell us about how much static stretching they are doing and we offer up some tips on dynamic warm ups, it should not come as much of a shock to the patients.  One particularly interesting statement in the article relates to golfers and states the following information:

“Even golfers, notoriously nonchalant about warming up (a recent survey of 304 recreational golfers found that two-thirds seldom or never bother), would benefit from exerting themselves a bit before teeing off. In one 2004 study, golfers who did dynamic warm- up exercises and practice swings increased their clubhead speed and were projected to have dropped their handicaps by seven strokes over seven weeks.”

Find the original article over at The New York Times:

When of my own personal favorite videos on how to properly mix stretching, dynamic warm up, and getting ready to go follows Colin Kaepernick as he prepares for a preseason workout with the San Francisco 49ers last year.  In this video, Kaepernick, who is arguably one of the best all around athletes in the NFL shows off just about all of his best moves, stretching, foam rolling, foot work drills, planks for core work, speed drills and more.

If you actually sit down and take notes on the video, you will notice that Kaepernick foam rolls a few times through out his workout.  Is your mind blown?  If you are not doing a long drawn out foam rolling session at the end of your workouts, you can actually sprinkle it in for short periods of time during your workouts and, if you truly want to take it to another level, mixing it in with your core work, movements like planks, bridges, and box squats are fantastic if you can handle that level of activity.

Now this next link to a great dynamic warm up also packs a lot of humor, please don’t mind some of the language and some of the moments are impressions of people from Saturday Night Live, like Chris Farley’s famous “living in a van down the river”.  One thing you notice about this video however is that JJ Watt as well does all kinds of dynamic movements before touching a single weight or accelerating faster than 50% of his max output.

Link to USA Today Article on JJ Watt’s workout warm up:

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Who needs 315 feet of RockTape? These docs!

UPS man just dropped off 315 feet of RockTape!  Who needs 315 feet of RockTape, look no further than these docs!  Looking ahead to the the spring running season, spring track, as well as many other sports, it was time to get loaded up again on our favorite form of Kinesiology Tape, RockTape!


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The Canadian Armed Forces has thrown out dated fitness testing in favor of real-world tasks. Sit-ups tossed out.

The Toronto Star published a story recently (January 20th, 2016) with the headline, “The Death of the Sit Up”.  The article immediately popped up on my social media feeds because one of the consultants mentioned in the article is Stuart McGill, PhD.  Dr. McGill is a professor of spine biomechanics at the University of Waterloo.  Dr. McGill is also widely known as one of the best researchers around for prevention of low-back-injuries.

Original Article Link:

The article discusses that once a staple of physical fitness in gym classes and military fitness tests, the Canadian Armed Forces have thrown out using sit-ups as a measure of physical fitness.  Dr. McGill has been researching spines for over 30 years and has shown several times over that flexion of the spine, the motion used in a sit-up can statistically put you at a great risk for developing a low back disorder.  Dr. McGill is quoted in the article that he has now been contacted by the US Military and asked to show his findings that doing repeated traditional sit-ups causes damage over time and as repetitions increase, the more likelyhood of a disorder of the spine develops allowing the spine to become damaged.  The largest problem with the traditional situp are that if a disc bulge begins to form, repeated sit up motions can actually increase the size of the bulge due to simultaneous compression and bending of the discs and spine.

The article goes on to talk about ways other exercises are being used now to evaluate physical fitness and military training.

The last few words on the article more or less sum up most of McGill’s findings and our advice as well:

“McGill says every exercise is a tool to achieve a goal. “If (your goal) is to become faster, stronger, or if it’s to become injury-resilient and have less pain in life and make yourself generally fit to enjoy life, then the answer is don’t do sit -ups,” he says. Exercises such as planks, he notes, are safer for lower backs and better engage core muscles.

“But if you’re a UFC fighter or a jiu-jitsu master and you have to do groundwork to fight an opponent off your back, you should probably do a few sit-ups.”

We highly encourage you to check out the original article at the Toronto Star authored by Mary Ormsby:


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The necessary evils of sitting, work stations, work desks and office chairs!

Recently sitting at a desk, using a computer, and sitting in office chairs have been under heavy attacks from all angles due to sitting too much and it possibly being a repetitive trauma to some areas of the body.  It’s hard to think about sitting and working at a desk as possible trauma, but when you add up years and years of it, it starts to take it’s toll on the body.

First things first, you want to be sure your posture is doing well.  You will want to sit as close as possible to the the desk and that you sit squarely with the desk.  It’s important that your arms remain parallel to your spine and your hands rest comfortably on the work surface.  If possible, you want your arms in a comfortable position close to a 90 degree angle.  Whenever you posture starts to become a problem, it is best to stand up, stretch and walk around as much as possible.

Most often, for most people, an office chair height should range from about 16 to 21 inches off the ground and is suitable for most body types.  Having a non adjustable chair is very much a problem and you need to make sure that the chair fits you as best as possible.

With many of our patients we are seeing a trend of stepping away from sitting at a desk and using a standing desk more and more often.  Raising your work surface greatly allows for better mechanics of the spine and hips because they more remain more naturally in neutral.  Another side note on a standing desk is that you stay more alert when using a standing desk because you are not as easily able to slump or else you might fall over, so some studies have shown that you use 60 – 80 more calories per day when standing.  The standing desk industry as a whole is starting to truly take off.  Here at the office headquarters in Laurel Springs, we intentionally built a standing work station for the doctors to use with many power outlets since most of us have a smart phone, iPad, and a laptop.   We also like to remain on our feet as we work for the most part, so a standing work station allows us to check notes without the up and down of an office chair.

Check your screen height!  It’s sad to say it, but looking down for long periods can become hard on the neck, just like reading a book for too long, or texting too long.  With your chair adjusted properly to the height of your table, your legs should be comfortable and your back well supported by the lumbar areas of your chair.  When you look forward somewhat comfortable and relaxed, you want to be well aimed at your computer screen.  Often times with laptop computers this is far from the case you look down to see your screen, effectively putting your neck into forward flexion of the cervical spine.  You want to best raise your screen level to an effective height that does not cause you to look down.  Lifting your laptop is sometimes tough and requires the addition of a second screen or a lifting device to help you stay looking forward and not down hill.

Lastly, the armrests on your chair can be important.  I personally would not buy an office chair without adjustable armrests because properly adjusted armrests can help lower neck and shoulder strain over the 6 – 8 hours you work each day.  Proper armrests also can help to slow the likelihood that you end up slouching forward as the day progresses and you become increasingly fatigued.

Overall, the biggest factor of spending several hours a day in a chair is that you’re in a compromised position to at least some extent.  There is no replacement for standing up, taking a walk and stretching.  Watching your posture in a position that you will spend several years of your life in is very important to protect for you long term health.

If you have questions about Chiropractic, Active Release Techniques, Corrective Exercise / Rehabilitation and just about anything related to sitting in poor posture for too long, we hope you will give us a call at 856.228.3100 to see if we can help you!  We have found that Active Release Technique combined with some Chiropractic Manipulation and Corrective Exercise based on the patients needs can greatly help reduce issues related to poor ergonomics at work and suggestions on getting those issues fixed long term make for great patient outcomes!


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