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Although chiropractic is dedicated to finding and correcting vertebral subluxations (also known as spinal misalignments), many patients seek chiropractic care to alleviate pain and other health-related symptoms. One condition that chiropractic patients seek relief from is consistent low back pain. According to the American Chiropractic Association, 31 million Americans experience low back pain at any give time. Even though low back pain plagues many people, finding the exact cause can be a challenge. However, chiropractors are spinal specialists that are trained extremely well to not only help alleviate your pain but also find the cause of the problem. As you seek help from your local chiropractor, you’ll want to keep the following things in mind: Low Back Pain: Prevention Is KeyPrevention is often the best cure for low back pain. When a patient sees a chiropractor, they’ll not only find relief for the low back pain they’re experiencing, but they’ll also learn ways to prevent such pain in the future. By using proper exercise and ergonomic techniques, they can ease their pain before it even starts. Amazing results are easily obtained simply by patients listening to the instructions given by their chiropractic doctor. Treatment Options Are AvailableFortunately, there are many treatment options for low back pain. Based off of the diagnosis provided by your Doctor of Chiropractic, he or she will be able to suggest the ones that will benefit you the most. These treatments may include one or more of the following: - Spinal adjustments delivered either by hand or instrument like an Activator
- Hot or cold compresses
- Physical therapy modalities like Interferential Therapy or TENS
- Massage Therapy or some other form of soft tissue work
- Spinal decompression therapy
Getting Relief From Your PainIf you were prescribed pain medication by a medial doctor before seeing your chiropractor, it may still be required to help reduce your pain levels. However, the good news is that you may be able to decrease your pain medication quicker than usual as spinal misalignments are corrected, nerve compression is alleviated and inflammation is reduced. That alone is well worth the investment of time and money to see your local chiropractor. Rehab Through ExerciseAs your care progresses from pain relief to rehabilitation of the spine, your chiropractor will recommend certain exercises to help strengthen your core muscles which, in return, will help stabilize and protect your lower back. Typically, these exercises are performed at the chiropractic office to make sure you understand how to do them without re-aggravating your original complaint. Once you’ve been educated on their purpose and know how to perform them correctly without supervision, you’ll be able to continue them at home in conjunction with the spinal adjustments you receive at the office during maintenance care. Surgery May Be AvoidedDepending on your condition, you may be able to avoid surgery if you choose to see a chiropractor before your injuries or pain become worse. In some instances, a chiropractor can help you to avoid surgery entirely by helping correct the problem instead of just masking it through pain relief. The key is to make sure you follow the recommendations of your chiropractor after a thorough consultation and examination are performed. Part of the examination procedures may require X-rays or MRIs. These not only benefit the chiropractor when he or she is developing your treatment plan but will also give you the peace of mind that the problem will be found. The bottom line is that a chiropractor is the ideal professional to consult with for any unexplained pain in the musculoskeletal system. They’re not only well-qualified to treat conditions like low back pain but also achieve great results in a very affordable and effective manner. If you or a loved one are suffering from low back pain, gives us a call. We’re here to help!
Chiropractor, Dr. Alexander Jimenez brings insight to a cool diaper changing technique created by fellow chiropractor Emily Puente, that will protect your baby’s spine. According to Puente changing diapers the traditional way, involves lifting both of the baby’s legs up over his or her head—puts a lot of stress and strain on the low back. And since babies who are not crawling have not yet developed their lordotic curve in their lumbar spine, all this stress can have a negative impact as baby grows. Instead, Puente recommends rolling your baby to change diapers in order to limit the strain on the spine. Watch her demonstrate the handy technique in a video she made for the Bridge Family Chriopractic website: Diaper Changing Video “By doing this roll technique it’s going to take the stress off that low back and make it so we’re not going to have an effect on the cervical curve,” she explains. “After your baby is crawling you don’t have to be as careful about that…but up until that point we do want to be more careful.” So easy, in fact, that Puente told us she employs the method with her 20-month-old! Looks simple enough, right? What do you think--will you try it? Source: Parents
(HealthDay News) — Chronic lower back pain affects millions of Americans. Many try steroid injections to ease their discomfort, but researchers now say this remedy provides only short-term relief.
In their study, investigators from France focused on 135 patients with back pain seemingly caused by inflammation between the discs and bones (vertebrae) in the lower spine.
The researchers found that a single steroid injection eased pain for one month. After that, however, effectiveness waned. Virtually no difference was seen one year after treatment between patients who did or didn’t get the injection.
“Our results do not support the wide use of an injection of glucocorticoid in alleviating symptoms in the long term in this condition,” said lead researcher Dr. Christelle Nguyen.
The findings are consistent with earlier studies, said Nguyen, an assistant professor of physical medicine and rehabilitation at Paris Descartes University.
Nguyen said she and her colleagues had hoped that targeting local disc inflammation with an anti-inflammatory steroid would help alleviate long-term pain.
To test their theory, they selected patients with chronic lower back pain and signs of disc inflammation on an MRI. On average, participants had suffered from back pain for six years. Half were assigned to a single steroid shot; the other half got no injection.
Patients rated their pain severity before the injection and again one, three, six and 12 months after the treatment.
One month after treatment, 55 percent of those who got the steroid injection experienced less lower back pain, compared with 33 percent of those who weren’t treated.
“However, the groups did not differ for the assessed outcomes 12 months after the injection,” Nguyen said.
For example, patients who did or didn’t received a steroid injection ended up in similar circumstances, with the same incidence of disc inflammation, lower quality of life, more anxiety and depression and continued use of non-narcotic pain pills, she said.
Overall, most patients found the steroid injections tolerable, and would agree to have a second one if necessary, Nguyen said. “We had no specific safety concerns and found no cases of infection, destruction or calcification of the disc 12 months after the injection,” she added.
The results were published March 20 in the Annals of Internal Medicine.
Dr. Byron Schneider, of Vanderbilt University School of Medicine in Nashville, noted there are many different causes of back pain.
In this study, the patients suffered from chronic back pain, he pointed out. “Patients with chronic lower back [pain] probably have more than one cause of their pain, which may be why the good results they found at one month weren’t there a year later,” said Schneider, an assistant professor of physical medicine and rehabilitation.
The study results don’t mean steroid injections should be avoided altogether, he noted.
Patients with a sudden episode of back pain — so-called acute pain — probably don’t need a steroid injection, he said.
Chiropractic Care Boosts Surgery Avoidance
“But if they’re not getting better after a month or two the way we would expect them to, at that point it would be reasonable to discuss the pluses and minuses of a steroid injection,” said Schneider, co-author of an accompanying journal editorial.
Chronic (long-term) back pain is a different situation, he said. Treating chronic back pain means treating the pain itself, but also using cognitive behavior therapy and “pain psychology” to help patients cope with pain, he said.
“For chronic pain, physicians need to address the musculoskeletal reasons that cause the hurt, but also other reasons that patients may be experiencing pain,” Schneider said.
According to the editorial, psychological distress, fear of pain and even low educational levels can affect pain levels.
More information
For more on lower back pain, visit the U.S. National Institute of Neurological Disorders and Stroke.
Doctor of Chiropractic, Dr. Alexander Jimenez looks at high heels at what they do to the back.
Ladies, ever wonder why you suffer from regular bouts of lower back pain? Achy hips? How about crazy tight leg muscles? Don’t blame it on your cycling class, or too many squats or, the trainer you only see once or twice a week. Look down. Are you wearing high heels? Bingo! You’ve heard high heels are bad for you. But it’s not just because they cause all kinds of pain and trauma to your feet. High heels are also messing up your physical fitness. They throw you out of proper postural alignment causing your joints and spine to take on more wear and tear, which means aches and pains.
Is it possible to still look rockin’ and save your joints? My suggestion is more Athleisure-wear. I know some fashion hard-liners say, no way will I walk around in yoga pants on a weekday! But we’ve come a long way since those flare-leg, fold-over yoga pants.
Let’s chat for a moment about the evils of high heels.
First there’s the obvious. They make your feet hurt. Blisters, calluses and swelling are par for the course. And pointy toes, fuhgeddaboutit! I’m sure they were invented by someone on the Marquis de Sade’s payroll. Second, they can lead to foot injuries like plantar fasciitis (usually from a bone spur that makes your heels hurt), hammertoes, bunions, and neuromas. Then there’s the domino effect.
Not only do high heels make your feet hurt, but problems with the feet can travel up the leg and cause injuries in the back, knees and hips. Your knees take on extra pressure from the weight being pushed forward onto the balls of the feet. Walking in this position makes your hip flexors and calf muscles short and tight. And it doesn’t stop there. Back problems are incredibly common in women who don’t give up their high heels.
Back Problems are incredibly common in women who don’t give up their high heels
Here’s why:
- Postural changes: The S-curve of your spine has cushiony discs in between the vertebrae that act as a shock absorbers to protect them from stress. Like when you’re bending or jumping. Wearing heels causes the lower back to arch more than normal because the body weight is pushed forward. To compensate, the upper body has to lean back to maintain balance. This puts extra stress on the discs. Spending hours with your body in funky alignment can lead to muscle spasms and back pain. Tight hamstring muscles, which attach to back of the pelvis and lower back, can also make your back ache.
- Anatomical changes: Wearing high heels on a daily, or very regular basis, over years, can actually cause anatomical changes to your body. In addition to the extra strain on your back and knees, the calf muscles can also shorten and the tendons can get tighter and thicker.
And It Can Get Even Nastier If You Get One Of These Spine Injuries:
- Spondylolisthesis: it’s a mouthful, but is a common injury that can happen in the lower back from too much hyperextension (arching the back). It’s when one vertebra slips forward over another.
- Foraminal stenosis: I have this one congenitally and it sucks. This is a spine and nerve issue that occurs when anatomical abnormalities reduce the spaces the nerves travel through as they exit the spinal column. The spaces are called foramina, and when they get blocked, the nerves get squeezed. The pain can radiate through the buttocks and down the legs. Symptoms are shooting pains, numbness, tingling, muscle weakness, spasms and, or cramping.
- Sciatica: The sciatic nerve is the longest one in the body. It runs from the bottom of the lumbar spine all the ways down the legs. When the sciatic nerve gets compressed it causes radiating pain, tingling, numbness and muscle weakness down the leg and can The pain can travel all the way to the bottom of the foot.
What Can You Do? My Case for Athleisure-Wear To Combat Back Pain
It’s time for stuffy office attire to retire. Comfy clothes and flat shoes can be very chic. Have you seen the boards on Pinterest? Thanks to this hopefully permanent fashion style, my jeans and heels spend more time in my closet than on my body. Leggings and cute kicks are my go to’s. Night out? No prob. I reach for my sleek workout leggings, a ruched top or off the shoulder top with some high heel sneaks (they’re wedges so not nearly as bad for you). I also discovered these by Bluprint which I put to the test at 2 huge conventions where I walking and standing for hours on end. The soles made of memory foam – like those beds!
My podiatrist friend, Steven Rosenberg, DPM has been preaching the need for comfy shoes to his female clients for years. (Fortunately for his practice, not everyone listens!) Dr. Steve says, wearing shoes designed more for comfort can help you live more pain-free. “Because comfort shoes are made of soft cushiony materials with soft foam innersoles, those are what you should turn to for shopping, walking or standing for long periods of time to avoid blisters, muscle spasms or arch cramps.” He also says to check for arch support in your shoes. If there’s none, you can buy ones to put inside.
Even after reading this, you may still not be willing to give up high heels for good. Me either. I still get glammed up once in a while.
Here Are Some Tips For When You Must:
- Wear them for as little time as possible.
- Try to opt for heels around 2” high
- Steer clear of pointy toes.
- Buy shoes with leather insoles to so your foot doesn’t slide.
- Buy arch inserts or use orthotics to support your arches.
- Vary your footwear so you’re not wearing high heels every day.
- Gradual or lower slopes are a little better, go for platforms or wedges instead of stilettos
- Thicker heels are better than spiky heels
- Stretch and strengthen the overworked muscles.
Here’s How:
- Stretch your leg muscles and hip flexors before and after wearing heels. For the calves, stand on a step and let one heel hang down until you feel a stretch.
Try this convenient device, the foot rocker by Vive. It stretches the calf and the sole of the foot relieving pain from plantar fasciitis.
- Massage and stretch the muscles in the soles of your feet. Roll your foot on a golf ball before and after wearing heels and, get regular foot massages.
- Strengthen and increase the range of motion in your ankles and feet. Put a rag on the floor. Using your foot, write the letters of the alphabet. Also put a bunch of marbles on the floor. Pick one or a few of them up using just your foot. Put them down about 6 inches away without lifting your foot off the floor. Try that 10 times. If you don’t have marbles, you can do it with a hand towel.
So next time you’re shopping for shoes, think about your foot fitness first. Look for fashion that keeps you closer to the ground and that will hopefully keep you farther away from the doctor.
Doctor of Chiropractic, Dr. Alexander Jimenez looks at the cervical spine and low back pain.
Low back pain and leg pain are the most common cause of disability worldwide. As such new research based treatment approaches are needed. This new randomized trial by BCP Non-profit and Cairo University tested the ability of the cervical Denneroll orthotic to improve cervical spine curvature and its consequent effect on low back and leg pain.
Great short term results were found where patients receiving the cervical spine Denneroll improved with low back pain, leg pain, neurological outcomes and disability compared to a PT only interventional group.
Doctor of Chiropractic, Dr. Alexander Jimenez looks into Tai Chi for back pain.
Q&A with Tai Chi Specialist Dr. Paul Lam
While lots of people take a “no pain, no increase” approach to work out, that’s for handling back and neck pain not always safe or effective. That’s where tai chi comes in. This low-impact, slow moving form of exercise delivers results without the sweat and soreness. Though it’s tender and meditative tai chi promotes strength, flexibility, and balance—the trifecta to get a healthier spine.
In case you have back or neck pain—or you’re looking for methods to prevent it in the first place —tai chi may be worth investigating. To help answer common questions and shed light on lesser-known facts relating to this ancient Chinese mind and body practice, we reached out to Dr. Paul Lam, manager of the Tai Chi for Health Institute in Australia.
Tai Chi Can Help
Q: During your research, what has become the most insightful finding you’ve found about tai chi as it relates to back pain?
A: The most insightful finding in my research concerning tai chi involved the mental impact and the deep stabilizer muscles to back pain.
Ninety percent of men and women have back pain at some period in their own lives, and more than 60 percent of that is continual. I discovered that nearly all individuals with back pain, no matter what the cause, have poor stabilizer muscles. Research has shown that strong stabilizers will prevent back pain and hasten healing.
Reinforcing the stabilizer muscles that are back is quite similar to tai chi training. The main element is an erect pose, exercising the stabilizers through the pelvic floor along with the transverse abdominus muscles, and using abdominal breathing. This really is among the important reasons why tai chi works so well for back pain.
One other insight I’ve discovered involves your head. Anxiety makes pain worse. Oftentimes with the continuing and persistent back pain, the cause of the pain might have gone, but the pain continues. Like a phantom pain, the thoughts’s ingrained custom proceeds to provide pain signals to the brain. Tai chi trains body and the mind, making both integrated and more powerful. It is but one of the utmost effective tools to greatly help with the mental aspects of back pain.
Q: What’s your best advice for somebody who’s apprehensive about beginning tai chi?
A: The reason why they are apprehensive about beginning tai chi, it depends. I can guarantee them it is safe, simple to understand, and proven effective, if people believe tai chi is a martial art and might be overly hard to learn. Millions of people around the globe have learned and profited from it, although the other consideration is the fact that individuals might believe tai chi is too tough to learn.
Q: How do individuals get the most?
A: I advocate people to practice tai chi for 30–40 minutes daily (it may be performed in separate sittings) most days each week. You will gain significant improvement in your quality of life and relief from back pain.
Q: Do you have some success stories that are personal which you can share regarding the benefits of tai chi for back pain?
A: Thousands! But to pick on only one, I’ve comprised a letter below written by a woman named Amatullah from Saudi Arabia.
“In 2009, I ‘d back pain for quite a while. Nothing worked, although I attempted many types of therapy. My friend said, ‘Try tai chi, it’s a gentle exercise.’ Because my back was sore, I refused at first, but I attempted it. It was really surprising to me how people from 35 to 80 years old could do the movements, when I couldn’t. I found to be able to steadfastly keep up their health, some of them had been practicing for up to 35 years. I understood they were much fitter and much more flexible than my parents, therefore I decided to learn it. I practiced in all weather, in the park every day. My back pain vanished and has never return.”
Q: Are there tai chi resources you can recommend?
A: Yes, the Tai Chi for Health Institute web site has many resources, including a summary of accredited educators around the planet.
El Paso, TX. Chiropractor Dr. Alex Jimenez examines scoliosis.
We all have curves in our backs, but scoliosis causes the spine to curve in the wrong direction. It causes sideways curves, and those are not the same as the normal curves of the spine. In case you looked at your spine from your side, you had see it curves out at your neck (cervical spine), in at your mid-back (thoracic spine), and out again at your low back (lumbar spine). Your back is likely to curve that way.
However, if your spine was looked at by you from behind, you shouldn’t see any curves. When there are sideways curves in the back from the back view, that is scoliosis. The curves can seem like an “S” or a “C.”
Spine Anatomy: Quick Lesson
You first need to know what a healthy back looks like, to comprehend scoliosis. You will find four areas in your back:
Cervical Spine:
That is your neck, which begins at the base of your skull. It features seven little spinal bones (called vertebrae), which doctors label C1 to C7 (the “C” means cervical). The numbers one to seven signify the level of the vertebrae. C1 is closest for your skull, while C7 is closest to your torso.
Thoracic Spine:
Your mid-back has 12 vertebrae which are labeled T1 to T12 (the “T” means thoracic). Vertebrae in your thoracic spine connect to your own ribs, making this a part of your back comparatively stiff and stable. Your thoracic spine doesn’t move as the other areas of your back.
Lumbar Spine:
In your low back, you’ve got five vertebrae that are tagged L1 to L5 (the “L” means lumbar). These vertebrae are your strongest and biggest vertebrae, responsible for carrying lots of the weight of your body’s. The lumbar vertebrae are also your last “authentic” vertebrae; down from this region, your vertebrae are fused. The truth is, L5 may be fused with part of your sacrum.
Sacrum & Coccyx:
The sacrum has five vertebrae that usually fuse by adulthood to form one bone. The coccyx—commonly known as your tail bone—has four (but occasionally five) fused vertebrae.
Normal Spinal Curves: Lordosis & Kyphosis
When viewed in the side, you can observe the spine has both outward and inward curves. These curves help your back are also very important to flexibility and hold your weight.
There are just two types of normal curves in your back, and they’re called lordosis and kyphosis. Kyphosis means the spine curves inward, and lordosis means the spine curves out.
There are two spinal curves that are lordotic and two kyphotic in an ordinary back. Your cervical and lumbar spinal columns each possess a lordotic curve. Sacrum and your thoracic back have kyphotic curves.
While lordosis and kyphosis refer to a healthy curvature in your back, in addition they describe abnormal spinal curves which might be different than scoliosis. Lordosis that is strange is an extreme inward spinal curve. Kyphosis that is strange is a state that results in a hunchback or slouching posture, and you also will read about it in our Kyphosis Center.
Types Of Scoliosis
Scoliosis is ordinarily associated with kids, but adults can have it, also. This generally occurs the disorder progresses aggressively or when scoliosis is not discovered during childhood. Most cases of scoliosis—more than 80%, in fact—are idiopathic, meaning they don’t possess a cause that is known.
Listed here are the various kinds of scoliosis:
- Infantile idiopathic scoliosis is diagnosed in kids ages 0 to 3.
- Congenital scoliosis happens when the spine doesn’t grow properly in the womb.
- Neuromuscular scoliosis is caused by brain, spinal cord, and muscular system disorders..
- Syndromic scoliosis grows as part of an illness or an underlying syndrome.
- Juvenile idiopathic scoliosis is diagnosed in kids ages 4 to 10.
- Adolescent idiopathic scoliosis is diagnosed in young people ages 11 to 18.
- Adult degenerative or idiopathic scoliosis is diagnosed in individuals older than 18.
Along with the types noted above, your back specialist may refer to your scoliosis early-onset scoliosis—a term for scoliosis detected before 10 years of age. Syndromic scoliosis, congenital scoliosis, neuromuscular scoliosis, infantile idiopathic scoliosis, and juvenile idiopathic scoliosis may all be considered early-onset scoliosis.
Treating Scoliosis
Scoliosis brings up images of braces and perhaps memories of being examined for it by the school nurse. Bracing is one of the most common treatment choices for scoliosis as the curve may be fixed by it without back surgery.
Sometimes, though, the curve is too extreme and bracing does not help enough. Because scenario, you could have scoliosis surgery to correct the curve. You can find out more on the topic of surgical treatment for scoliosis in scoliosis surgery for scoliosis and adults operation for kids.
For kids, particularly, it can be frightening to learn they have scoliosis. Having that label makes them different at a time in their own lives when they do not need to be different. They may not enjoy the concept of wearing a brace, either. But scoliosis is nothing to be scared or ashamed of. With the correct treatment, scoliosis doesn’t have to define your life.
El Paso, TX. Chiropractor Dr. Alex Jimenez discusses spondylolisthesis or a forward slip of a vertebra.
The word spondylolisthesis derives from two parts: spondylo which means spine, and listhesis which means slippage. Spondylolisthesis generally happens towards the bottom of your spine in the lumbar area.
This x-ray reveals spondylolisthesis in the lumbar spine. Look at where the arrow is pointing: you are able to note that the vertebra above the arrow has slipped out over the vertebra below it.
Spondylolisthesis Grades
Spondylolisthesis may be described based on its level of severity. One description grades that are commonly used spondylolisthesis, with grade 1 being least advanced, and grade 5 being advanced. By quantifying just how much of a vertebral body has slipped forward on the body beneath it, the spondylolisthesis is graded.
- Grade 1 25% of vertebral body has stolen forward
- Grade 2 50%
- Grade 3 75%
- Grade 4 100%
- Class 5 Vertebral body completely fallen off (i.e.,spondyloptosis)
How People Get Spondylolisthesis?
Around 5%- 6% of men, and 2% -3% of females have a spondylolisthesis.
It becomes clear more frequently in individuals who are involved with very physical activities like football, gymnastics, or weightlifting.
Males are far more likely than females to develop symptoms in the illness, chiefly because of their engaging in more physical tasks.
Though some kids under the age of five could be predisposed towards having a spondylolisthesis, or may indeed have a spondylolisthesis that is undetected, it’s uncommon that such young kids are diagnosed with spondylolisthesis. The increased physical activities of adolescence and adulthood, combined with the wear-and-tear of daily life, result in spondylolisthesis being most common among grownups and teenagers.
Types Of Spondylolisthesis
Different types of spondylolisthesis may be caused in a various ways. Some examples are:
Developmental Spondylolisthesis:
This type of spondylolisthesis may develop during childhood, or may exist at birth, but typically isn’t detected until later in childhood or even in adult life.
Acquired Spondylolisthesis:
Acquired spondylolisthesis could be caused in 1 of 2 manners:
- With all the day-to-day anxieties which are put on a back, such as taking heavy items and physical sports, the spine may wear out (ie, degenerate). As the links involving the vertebrae weaken, this can result in spondylolisthesis.
- A single or recurrent force being put on the spine may cause spondylolisthesis; for example, the impact of falling off the standard impact to the spine, or a ladder and landing on your feet put by offensive linemen playing football.
What Symptoms Might I See ?
A lot of people having a spondylolisthesis will have no symptoms and will only become aware of the issue when it is revealed on an x-ray for a difficulty that is different. Nevertheless, you will find numerous symptoms that commonly accompany spondylolisthesis:
- Pain in the low back, especially after exercise
- Increased lordosis (ie, swayback).
- Pain and/or weakness in one or both thighs or legs
- Reduced ability to control bowel and bladder functions
- Tight hamstring musculature
- In cases of spondylolisthesis that is complex changes may happen in the way in which individuals walk and stand; for example, development of a waddling style of walking. This causes the abdomen to protrude further, as a result of the lowbackcurving forward more. The torso (chest, etc.) may seem shorter; and muscle spasms in the lowback may occur.
El Paso TX. Chiropractor Dr. Alex Jimenez looks at the work environment to see if it is in fact spine friendly.
While work can be a pain, it doesn’t have to cause pain. Creating your office work room in order to avoid back and neck strain is easier than you may think. Plus, rethinking your work environment is a fantastic chance to brush up on other healthy work habits as well as your posture.
Here are five ways you are able to design your office together with your back in your mind.
#1. Perfect Your Sitting Posture
If you’re not sitting right even with the top equipment, your back will suffer. Pay attention to the situation of legs, hands, and your head when sitting. To avoid back pain, make sure to do the following:
- Sit erect with your back and shoulders against the trunk of your chair
- Consider using a hands free headset to stop shoulder and neck pain
- Don’t slouch
- Arms should rest on the armrests of your chair to avoid nerve pressure or circulatory difficulties
- Keep your feet flat on the flooring—don’t cross your legs
- Rest your shoulders while typing
#2. Get A Good Chair
A good-constructed ergonomic seat to help increase your blood flow, reduce fatigue, stress, and decrease the chance of injury to your own neck and back. Getting the chair that is best is important, which means this is one product which should be tried in the store as opposed to purchasing online so you know before purchasing it, the way that it feels. Make fully sure your office chair has got the following:
- A good backrest that provides lumbar support
- The capability to recline (Sitting erect at a 90º angle is not good for your spine; a 100-degrees to 110-degrees angle is much better.)
- Flexible height (You don’t want the seat to be overly high—your feet must be flat on the floor)
- The ability to rotate or swivel, so you can easily change tasks
#3. Invest In A Desk That Offers More Than Just Storage
One of the biggest pitfalls of a spine-friendly work routine is staying in one position for a long time. Switching between sitting and standing is the best strategy, and some desks—known as sit-stand desks or sit-to-stand desks — encourage one to mix up your position through the entire workday.
Sit-to-stand desks offer you the choice to work comfortably in both sitting and standing poses—and they been discovered to simply help burn off calories. They come in various price points and styles, and a growing variety of companies are considering this investment to boost workplace wellness.
If you’re looking to boost the ergonomic quality of a traditional desk make sure the desk is:
- Secure (not wobbly)
- Suitably high (generally 28″ to 30″ above the floor)
- Large enough for your computer, with surface space for writing along with other jobs.
- Not so large that you have to over reach to do your work, which could cause excessive stress on the back
#4. Look At Your Computer
Since so much office work is done on computers, wherever your equipment is put can really make a difference when you are at work, in how your back feels.
Try the following tips: - Tilt the keyboard down and slightly away from you for better wrist posture
- Be sure your mouse is close enough so you can use it with your arms relaxed, and let it be as close to your body as possible
- Set the monitor right in front of you at eye level, not off to the side, in order to avoid eye and neck strain. Adjustable monitor stands are available to find an ideal height.
- If using a notebook, consider getting an external monitor or keyboard (or both). This enables each of those parts individually to move to develop a comfortable arrangement.
#5. Take A Break
Not just a coffee break but a spine break. Stretch, take a quick walk, get the blood flowing. It’s simple to get caught up in work jobs and forget that you’ve been sitting or typing for a straight hour. Whether it’s a 15-minute walk or two-minute stretch session, occasional breaks can help revive your muscles, and perhaps you can find feel more productive, too.
You spend lots of time at work—why not take a few extra steps to develop a space that does your back a number of favors in return?
Oh, My Aching Back! Back Sprains and Strains and How to Treat Them
About 80% of us experience back pain of some kind during our lifetime. In many cases, pain occurs in the lumbar spine (the lower back), because this really is the region that carries the most weight, particularly when moving, twisting, and bending. Back sprains are caused when ligaments—the tough bands of tissue that hold bones together —become overstretched or torn. Back strains demand a muscle or tendon. Nonetheless, lots of times the source of the pain cannot be clearly defined. The pain persists, although occasionally harm or the ailment that triggered the pain might be cured.
HOW BACK SPRAINS AND PULL CAN OCCUR
A back sprain or strain can happen when you play a strenuous sport, lift an excessive amount of weight, or even bend or twist during the course of a regular day. Whether it’s a sprain or a strain, the effect is muscle spasms, which can be quite debilitating to activities of day-to-day living and an individual’s movement: Soft tissues become inflamed and cause pain.
The pain could be tingling, stinging, stabbing, aching, sharp, or dull. It can endure for a few weeks, or go on for months, becoming long-term with more serious implications.
THERE ARE THREE TYPES OF MUSCLES THAT SUPPORT THE BACK:
Extensors (back and gluteal muscles), flexors (abdominal and iliopsoas muscles), and obliques or rotators (side muscles). Through a complicated system of nerves, muscle pain or muscle stiffness may develop in the low back, which can limit your range of motion. Muscle spasms may change inability to stand up right or your ordinary pose.
IS AN X RAY OR OTHER DIAGNOSTIC TEST CRUCIAL?
At that point, your doctor will want to eliminate any inherent causes of back pain like a disc injury or a pinched nerve. Your physician may order an X ray, CT Scan, or an MRI to examine joints, the vertebrae, spinal cord, and nerve roots. Early diagnosis and treatment might help prevent extreme pain from becoming chronic.
FIRST TREATMENT
However, bed rest ought to be restricted because, when prolonged, it can cause loss of muscle mass and stamina. Your doctor may recommend a nonsteroidal anti-inflammatory drug (NSAID), pain medicine and physical therapy (PT).
An organized system of PT may include electrical muscle stimulation, mild massage, ice and heat treatment, pelvic traction, core strengthening and stretching. Your doctor may prescribe a blend of two or more treatments.
- Physical Therapy: This consists of patient instruction, and also a variety of strengthening and stretches exercises, often centered on the core of the body, that the patient can continue at home.
- Medications: These can broadly vary. NSAIDs are helpful to lessen pain related to swelling (inflammation). Muscle relaxants can help calm spasms. In some instances, antidepressants and antiseizure drugs might help reduce nerve-associated pain. Nevertheless, check by means of your physician first because these medicines may have side effects or interact with other medicines you take.
- Coping Skills: Coping skills are very important when handling back pain—or, for that matter, any type of pain. Realize how you interact with others and that pain can affect your mood.
- Complementary Medicine: Acupuncture and biofeedback are common types of treatment in this group and might be recommended by your doctor.
PUT GOOD POSTURE TO WORK
Since we spend so many hours at work, many back injuries can occur at a desk, especially if you sit at a computer for most of the day.
- Practice safe sitting, upright with your back and shoulders against the back of the seat, feet firmly on the floor
- Sit in a well-constructed, ergonomic chair with good back support
- Make use of a desk that is secure; 28”–30” over the floor
- Tilt your keyboard down and slightly away from you for better wrist position
HERE’S THE GREAT NEWS!
More than 90% of patients completely recover from lumbar muscle sprain or strain in a month. After that, heat and ice treatments are suggested as necessary to manage flare-ups, along with an antiinflammatory medication.
- Keep in mind that low back sprain or strain can develop into a recurring condition if you don’t change the customs that cause or lead to it.
- Speak with your physician or physical therapist about specific exercises you can do to reinforce your core muscles—such as your abdominal muscles to help stabilize your spine.
- Swimming, yoga, stationary bicycling, and brisk walking are all advantageous to help to keep your spine healthy.
- Aim to maintain a healthy body weight. Since your lumbar spine doesn’t have extra weight to go even 5 to 10 pounds can give rise to a change in back pain.
- If you smoke, stop! Those who smoke are at greater risk for back pain and degenerative disc disorders and recover more slowly.
- Manage anxiety.
The McKenzie system is a way of evaluating and treating spinal disorders. It’s practiced commonly throughout the entire world. Physical therapists contain the bulk of McKenzie practitioners but physicians and chiropractors practice the process additionally.
Numerous exercise regimens have been recommended for treating spinal pain. Although the dependability of McKenzie’s classification and evaluation system was challenged in the literature, this method of spinal rehabilitation has provided considerable relief of pain for patients that were innumerable. Like all spinal exercise plans, the precise prescription of exercise should be customized to the individual ‘s physical examination findings.
TRAINING
Training includes a sequence of four courses over a specific amount of time culminating in a certification assessment. For many who pursue additional training, a diploma program (consisting of a 3 month residency) is offered. The McKenzie Institute is a not-for-profit organization that oversees the education and training of clinicians that are interested.
Spinal TechniqueIn the McKenzie system, clinicians perform a thorough history and evaluation. This consists of finding the patient’s response to duplicated, end-range spinal movements. The patient is then given a “mechanical analysis.” Most patients are diagnosed with derangement, dysfunction or postural syndromes. Patients are treated by a composite of postural alterations, specific exercises, and in a few instances, spinal mobilization or manipulation.
COMMON ANALYSIS
The most common diagnosis is the derangement syndrome. It is believed to result from an alteration in the structure and mechanics of the intervertebral disc. In the derangement syndrome, positions and exercises that “centralize” the pain (move it closer to the back) are highlighted. Those movements and positions that peripheralize the pain (move it away from the back) are averted.
PATIENTS TAKE AN ACTIVE ROLE IN RECOVERY
The patient must take an active part in their own healing. The process was created to accomplish favorable results in as few treatments as possible. It is hoped that continuance of appropriate positions of maintenance as well as exercises will prevent recurrence. Patients will probably have the capacity to treat themselves, without intervention, if pain does recur.
The process was examined extensively and is supported by research. For more information, get in touch with a certified professional. Patients are counseled to seek treatment from a certified or a diplomaed clinician although McKenzie techniques are used by many professionals. Credentialed practicioners will have the initials Cert. MDT, or Dip.
A good attitude about weight loss will go a long way in helping you to achieve success. Whether your weight problem has resulted from eating the wrong foods, lack of routine physical exercise, using food to resist anxiety, age, or genetics —you can help defeat that by setting reasonable goals and expectations that are realistic.
The initial step to take would be to discuss your set for weight loss and general health by means of your physician. Your physician can assist you to make informed choices about treatments that contain weight loss plans and exercise suitable to your needs.
- Therapies include dietary, behavioral, drug, and for some patients, surgical alteration of the digestive system to reduce the quantity of food consumed. A safe and realistic weight reduction plan may result in success.
- Evaluating your body weight is more involved than stepping on the scale. This info is assessed to find out your risks due to extra weight (eg, high blood pressure).
NUTRITION MEANS TO FEED YOUR BODY
In the event you haven’t detected, the ‘D’ word (Diet) hasn’t been used in this post as it relates to weight reduction. Granted, caloric reduction will be required by a weight loss program. Yet, for many overweight or obese folks, a weight loss program means exercising, handling anxiety, and making lifestyle changes, which might comprise relearning how to eat.
It’s vitally crucial that you feed your body the nutrients it needs to be healthy and live. No one food contains all the essential nutrients —it takes combining a wide variety of foods to help meet your body’s needs. If you have been heavy or obese for a long time, your body may really be starving for necessary nutrients!
NUTRIENTS THEIR FOOD SOURCES & ACTIVITIES IN THE HUMAN BODY
*Fats are essential in taking the fat-soluble vitamins A, D, E, and K. There are just three types of fats:
- Saturated Fat will raise blood cholesterol levels. These fats are found mostly in meat and diary products.
- Polyunsaturated Fat tends to lower blood cholesterol levels. It’s mainly found in plant sources such as safflower, sunflower, soybean, corn, and cottonseed.
- Monounsaturated Fat tends to lower the bad cholesterol or LDL (low density cholesterol). Examples include canola oil, olive oil, peanut oil, and avocados.
Although this amount is exceeded by most Americans, dietary ingestion of fat shouldn’t exceed 30% per day.
Remove the skin from poultry, trim visible fat from meat, an easy method to cut back fat consumption is to choose lean cuts of meat, choose water-packed tuna, and pick dairy products made from skim or low-fat milk.
If you are here, I am sure you want to find a long lasting, effective, and natural treatment for scoliosis.
This spinal deformity can be best treated by exercising regularly and staying active. Believe it or not, that constant backache will disappear like magic in few days!
So, here are the top 10 best exercises for treating scoliosis that will correct your posture and of course, bring a big smile on your face.
WHY EXERCISES FOR SCOLIOSIS?
Exercise is the best way to strengthen and straighten the physical posture and will avoid curvature on one side. But when it comes to scoliosis you have to be a little more mindful about the exercises you choose to do. So, let me first tell you about the common scoliosis treatments that are not very fruitful.
Breathing exercise like taking deep breaths can give you temporary relief but is not effective remedy. Yoga, which does help to make the posture strong and give the muscles some balance, is not the go-to solution in case of scoliosis. Finally, scoliosis bracing is also a temporary solution, as the spinal curve can reappear when you stop wearing the brace.
Good news is, there are non-surgical treatments available for scoliosis. These tested exercises will help rectify your spinal deformity. You can do these exercises either lying down or standing up with the support of a wall. Orthopedic surgeons often advise patients to do these exercises regularly to benefit the most.
The best of all are the Pilates which create a major impact on balancing the muscular structure which helps in directing focus towards the joint stability and mobility, and free movement. The form is specifically designed for the scoliosis related problem and helps in increasing strength within the core muscles. Exercise gives a great relief and is known as the best way to attain good results and a non surgical form of remedy to Scoliosis.
TOP 10 SCOLIOSIS EXERCISES ARE:
1. BIRD DOG STRETCHING:
It’s a form of scolosis exercise which needs a gym ball as a support. It is a very beneficial exercise for beginners as its hurts less and helps attain the perfect posture. It requires one to stretch one’s left arm and right leg, while supporting the body on the other leg; and the hand showing the upper body as a bird and the lower as a dog. To maintain the balance, the ball is absolutely necessary.
2. PILATES – CONFORMING TO THE WALL:
It’s the starting point of the Scoliosis exercise regime. This can be done lying down and also standing with support of the wall. It helps in building strength and posture. This gives a boost to the resistance power of the patient.
3. TRICEPS RAISE OR ROW:
Best known as a row raise, but in colloquial language a tricep raise, it helps to work the muscle and maintains a support for the trunk. Free weights are best suited to perform this exercise but if needed, an additional assistance, the machine forms a better mode. During this course, the best way to choose your form will depend on the challenges you face while initially undergoing treatment, as then one can determine which mode will help attain successful results.Take a stretchable string or a pulley and facing the same, pull it in the upper direction. As this challenges the core muscles, the exercise becomes difficult but has proven results.
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4. HIP ROLL & BRIDGE:
Hip Roll and Bridge as an exercise inclines one’s pelvis area – raising your vertebrae to form a full circle; and gives movements to the hip which is a must during Scoliosis. As the circular position is maintained in the opposite direction, the problem gets good outcome after a fully fledged warm up session.[ Read: Height Increasing Exercises ]
5. PLANK:
There are several ways of performing planks as it helps strengthen core muscles. However, the recommended one for beginners is the form which requires one’s forearms and toes to face the plank.
6. SPINE RELEASE:
This is a position which can be performed either on a bed or floor. Raise your knees to form a T shape and then move it in the either directions. Keep your shoulders flat on the mat as you might be tempted to raise them, and only lower your knees till a comfortable point.[ Read: Aerobic Exercise at Home for Stomach ]
7. YOGA:
Yoga has been one of the oldest practices to cure any ailment and it helps in enhancing overall physical strength. It maintains a balance for the body in case of Scoliosis.
8. BREATHING EXERCISE:
Breathing in the right posture helps blood circulation to develop muscles that fluctuate in the right motion and also a cordial motion with the heart beats.[ Read: Exercise for Biceps ]
9. STRETCH UP:
Stretching helps in formation and pulling of muscles which then help in straightening and loosening the core nerves.
10. SCHROTH METHOD:
The Schroth Method is one of the best innovations from Germany and has helped many as cure from this dreadful condition.Image source: 1 , 2 , 3 , 4 , 5
Caveat: Please consult your doctor before practicing these exercises. Only certain types of curves can be cured by these exercises while others require different procedures.
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Myth 1: You Only Have To Sit Up Straight.Back pain myths are like any other, however, your mom was not totally wrong; hunching can certainly be bad for your back. But the opposite is true as well. Strain can be also caused by sitting up for too long without a break. If you work make sure that your chair is at a height where your knees are at a 90-degree angle, your feet can rest flat on the ground, and you have back support. Make sure that you stand up, stretch, and take a walk several times each day to keep from becoming stiff or causing injury. Myth 2: You Need The Firmest Mattress Possible.Back pain sufferers can actually experience increased pain if their mattress is too firm since it puts more strain on heavy points like the hips and shoulders. On the other hand too soft a mattress could lack the support required to allow proper movement. In both instances, the person wakes up stiff and in pain. Studies show that a medium-firm mattress provides the right amount of support to help prevent injury. Myth 3: Back Pain Is Caused By Exercise.A poll by the North American Spine Society revealed this as the number one back pain myth. Sure, if you don't work out then try to win a competition, you could experience injury. You can help prevent back pain by preparing your body and workouts with proper warm-up and great stretching exercises. (Take a cue from professional athletes that factor stretching and warm ups in their everyday routine.) Strengthen your back by strengthen your core, through exercises focused on strengthening your stomach and back muscles as well as cardio. Myth 4: Back Pain Is An Unavoidable Side-Effect Of Getting Older.Getting older does not mean life has to be painful. While there are aches and pains that come with an aging body, staying physically healthy (see Myth #3) through exercises that keep our bodies strong, flexible and limber are a huge benefit. There are several exercise options to try, T’ai Chi, Pilates, yoga and treatment options which range from acupuncture to physical therapy to advanced treatment options both surgical and nonsurgical. Bottom line is you do not have to live with back pain. Treating Back Pain Myth 5: Back Pain Came Out Of Nowhere.Another back pain myth is sufferers often claim one wrong twist or simply bending over was the cause of their injury. But that was likely the result of several other factors. Overdoing a workout, using poor technique when lifting heavy objects, bad posture, and especially weight gain can all put strain on the spine and lead to "out of nowhere" spasms. As with more serious conditions such as joint and disk disorders a spine doctor is recommended to find the source of the pain. Myth 6: A Hot Bath Can Bring ReliefThere are few things as relaxing as a nice spa, but doing so after injuring your back may actually make your situation worse by increasing inflammation. Doctors recommend applying ice to the area for 20 minutes at a time during the first two or three times in order to reduce pain and inflammation. An exception, people who suffer from chronic pain can find relief taking a warm bath. Play it safe and check with your doctor for the best treatment. Myth 7: If I See A Doctor, I'll Probably Have Surgery.Most people will experience some level of back pain in their lifetime, but the overwhelming majority will find relief through modifications such as over the counter anti-inflammatory medicines, exercise, physical therapy, or even just by waiting it out. In actuality, spine surgery is recommended for a small percentage of patients and until all other treatment methods have been tried. These patients often suffer from degenerative spine or joint problems that cause pain that is chronic. Whether you understand the origin of your pain or not, a fear of surgery shouldn't prevent you from seeking medical help.
Is Your Mobility Slipping Away ?
Mobility is more than moving from one place to another. It’s freedom and independence.
Whether you have a back or other condition that impacts how you walk, or your body doesn’t move as effortlessly as it once did, decreased mobility impacts a lot of people. But, if you notice changes early on, you and your doctor may be able to work on a plan to keep you moving comfortably for longer.
To see some red flags that may signal a decline in healthy mobility. Do any sound familiar?
Short Walks Become Long Walks
How do you feel after walking a quarter of a mile? Is it painful or taxing on your body?
Unless you have a spine condition or other disease that limits your ability to walk, you should be able to walk your entire life. If it’s challenging to complete short walks, that’s a red flag your mobility is at risk.
Changes In Gait
It’s not just walking distance that foreshadows a decline in mobility—how you walk is just as revealing.
Gait is the medical term for how you walk. While gait changes are a typical part of aging, some gait characteristics aren’t normal. For example: If you walk in a shuffling, unsteady, or cautious manner, you should see your doctor. He or she will help assess your gait and hopefully find the reason for it and ways to improve your movement.
Your “Get Up & Go” Is A Bit Slow
Another way to test your mobility is by doing the “get up and go” test.
You’ll need a friend to time you during this task. First, start by sitting in a chair. When your friend says “go,” get up and walk 10 feet in a straight line, then turn around and walk back to the chair and sit down. Most people who have healthy mobility can complete the exercise in 10 seconds or less.
While speed is an important part of this exercise, think about how you feel afterward. Do you feel any pain in your back muscles or in your legs or joints? If so, you should talk to your doctor to find ways to ease these movements’ impact on your quality of life.
Golf & Chiropractic Care
Daily Tasks Aren’t So Routine
Is cooking a meal or taking a shower an ordeal when it used to be just a typical part of your day? Do you have work-arounds for tasks that were once easy?
One can overlook how a once simple part of your daily routine has slowly morphed into a challenging task. You may adjust your lifestyle to accommodate a decline in mobility (like putting a seat in the shower), but that’s a sign it’s time to see your doctor.
Your doctor can get to the bottom of your movement problems and suggest ways to help, such as using an assistive device, like a cane or walker, so you can move easier.
You Don’t Travel Far From Home
This isn’t about getting on a plane—you don’t travel to the other side of town. Avoiding going away from home, even if it’s a grocery store a few miles from your house, could be a sign your ability to move is declining.
Think about it: Running errands across town for an hour or two takes physical endurance. If you feel mentally and physically exhausted over the thought of completing a few errands, that’s a red flag your mobility health is at risk.
The Best Way To Improve Mobility
Want to keep walking well into your later years? The answer is simple: Stay active.
Physical activity is excellent for your heart, lungs, muscles, and spine, and helps preserve your independence. It’s never too late to start exercising.
Caring for your mobility is essential—not just for spine health but for your total health.
Doctor of Chiropractic, Dr. Alexander Jimenez reveals what the popping sound is during a spinal adjustment.
Chiropractic Care & Back Pain
Has this happened to you? You are at the chiropractor getting treatment for your own back pain, and during a spinal adjustment, a sizable popping sound is heard by you. It seems somewhat alarming, does not it? Rest assured, though: That pop within a chiropractic spinal adjustment is totally ordinary.
During a back adjustment, your back experiences rapid, mild stretching of the spinal joint, which means you may hear a snapping or popping sound. This really is brought on by little pockets of air or bubbles, which are in the fluid that surrounds your joints. When joint tissues are extended throughout a chiropractic adjustment, the pockets of atmosphere “pop,” which creates that cracking sound you hear.
Following this treatment, you could feel in your back for more movement. But, the muscles may still be raw and tight.
Your chiropractor might also incorporate other chiropractic care treatments like muscle therapy. You must notice more back pain relief with each session.
Your chiropractor could also advocate preventive care, including specific exercises, and he/she might give you ergonomic tips on the best way to accurately bend and lift, in addition to how to take good care of your back while at your desk (if you work in a office). Doing specific exercises and maintaining good posture might help keep movement that is healthy in your back.
Is Chiropractic Care Right For You?
It is crucial that you consider that chiropractic care is not a cure all for all conditions that are back. Some backbone conditions that cause back pain may require a combination of treatments, or other treatments, for example surgery and drugs.
But in the event you have a condition that causes pain back and you need to test a non-operative treatment, chiropractic care can be an excellent treatment choice for you personally. But remember, you need to not be alarmed by a popping noise during a spinal adjustment—it’s ordinary in chiropractic care.
Doctor of Chiropractic, Dr. Alex Jimenez examines Tiger Woods’ and his latest back surgery.
We have a look at Tiger Woods’ extensive history of injuries during his career. USA TODAY Sports
Tiger Woods Won’t Be Back For Some Time
Woods, that has made just three starts in a couple of years, likely won’t play again this year after he’d his back surgery that is fourth in Texas. The latest procedure alleviated pain in his back and leg, Woods announced on his web site Thursday.
That I’m confident this will relieve my back spasms and pain, and The operation went well,” Woods said in a statement. When fixed, “, I anticipate playing with my kids getting back to a normal life, competing in professional golf and living without the pain I’ve been fighting so long.”
Woods, who also has had four surgeries on his left knee, first had surgery on his back and then had two procedures in the autumn of 2015.
According to his statement, a disc in Woods back seriously narrowed because of causing sciatica, the three surgeries and severe back and leg pain. During the recent operation, the damaged disc was removed and the collapsed disc space was elevated to levels that were regular. The goal is to relieve the pressure on the nerve, the statement said. The procedure was performed by Dr. Richard Guyer of the Centre for Disc Replacement at the Texas Back Institute.
A Look At Tiger Woods’ Injury History
Tiger Woods Video
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About playing on Champions Tour, Tiger Woods jokes around
Woods, 41, last played in February, where he shot a birdie-free 77 in the very first round before removing. Where he missed the cut his only other start was in the Farmers Insurance Open the week prior.
His only appearance on the golf course in 2016 arrived at the Hero World Challenge in December. While he finished 15th in the 17-man field, he tied for the tournament lead in birdies (24), seemed healthy and upbeat.
Before beginning therapy, he will be resting for several weeks. The recovery interval is usually about half a year. That would mean Woods, a winner of 14 major tournaments and 79 PGA Tour titles, won’t play in any of the four majors for a second straight year. He is now rated No. 788 in the world.
Woods is in good spirits after the surgery, said his agent, Mark Steinberg.
USA TODAY Sports, he believes somewhat that the large weight was lifted off his shoulders,” Steinberg told. “The three previous operations were somewhat temporary repairs. But it got to the point where the pain was more common and this latest surgery was something he had to do.”
Steinberg said Woods decided to take a conservative approach along with his back previously three years with his difficulties. That alternative wasn’t accessible this time.
“This just isn’t a temporary repair,” Steinberg said. “ his physicians proposed him that this is the top path to a healthy, energetic lifestyle. He and his children were playing but he was in so much pain.
“Now he ’ll possess a healthy life without pain.”
One, Steinberg said, that can include playing golf.
“Entirely,” Steinberg said. “He desires to get out (on the PGA Tour) again.”
Woods’ last public appearance ahead of the operation was Tuesday in Hollister, Missouri, where he pronounced he’s designing his first public golf course. The course will probably be called Payne’s Valley in honor of Missouri native Payne Stewart. Woods is a partner on the project with CEO Johnny Morris and Bass Pro Shops founder.
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Doctor of Chiropractic, Dr. Alex Jimenez goes through some tips on how to avoid back injuries.
When it comes to avoiding back injuries, your fate is largely in your own hands. It’s true that an unexpected fall or auto accident may cause an injury that’s beyond your control, but a large percentage of back injuries are caused by your own actions, which means you can take measures to prevent them or stop them from getting worse. Here are a few valuable back injury tips from a El Paso chiropractor.
Pay Attention to Your Lifting Technique
How you lift boxes, laundry baskets, children’s toys, a pair of shoes or just about anything else, has a bearing on the health of your back. When you lift correctly your spine is in the proper alignment and there is no added stress placed on your back. This means you should bend your knees and keep your back as straight as possible when you pick anything up off the floor.
If you have a lot of lifting to do try to place items on a table or chair so there isn’t as much bending required picking it up. Your back is not designed to work like a crane so anytime you use it that way you are putting stress on your back that doesn’t need to be there. Take a balanced stance, lift with your legs and move your feet if you need to change direction while holding the object.
Sensible Body Management
Performing activities with your back health in mind is a great strategy to help you avoid back injuries. That means stretching before any type of physical activity, taking it slow if you have a lot of repetitive lifting to do, and taking breaks to rest and stretch during the activity.
Getting yourself into good physical condition also protects your back and helps to avoid injuries. This includes losing weight in your midsection, and strengthening core muscles, to make lifting and general movement less stressful on your back. Most El Paso chiropractors will also tell you that sleeping on a firm mattress is another way you can nurture your back and prevent injuries.
Don’t Let Injuries Linger
If you end up with a back injury despite your efforts to avoid it, you should seek treatment with a El Paso chiropractor as soon as you can. Spinal misalignment, bulging discs, herniated discs, and other injuries often only get worse if you let them linger.
Prompt treatment will restore blood flow to the area, relieve any compressed nerves and get you back to normal in the shortest time possible.
El Paso, TX. Chiropractor Dr. Alex Jimenez takes a look at the psoas muscle and its relation to back pain.
All too often we find ourselves experiencing aches and pains in our bodies, especially in the low back. If you find yourself commonly searching for remedies for fast back pain relief, it might be time to research the psoas muscle.
Technically named iliopsoas, the psoas major, may very well be among the main muscles within the body. Why? This deep-seated heart muscle helps support your back and much more. In the event the psoas is weak, it might be the cause of neck pain, back pain and many other issues. In fact, the psoas major muscle is especially distinctive, particularly as it pertains to postural function. It’s the only muscle which joins reduced body and the lumbar spine. It’s clear to see taking care of this deep psoas muscle is essential to a powerful, pain free body. Many others believe a healthy psoas is very important for spiritual and mental health, also.
What’s the Psoas Muscle? Why Is It Important?
There are two psoas muscles on each side of the back. The larger one is called the psoas major and the smaller the psoas minor. The psoas major, often known as “the might psoas, ” originates in the back round the bottom of the rib cage and runs down the thigh over the femur. The psoas major works by bending the hip. It runs to the bony pelvis, although the psoas minor also originates in the back across the bottom of the rib cage. It acts to bend the back that is reduced.
The psoas helps us perform including freeing the legs for walking and running all sorts of day-to-day activities. The psoas muscle is also critical in providing good posture. Anyone who takes Pilates knows the psoas intimately — the type of exercise is praised for enhancing psoas muscle health and associated back pain. Olympic weightlifters, runners, triathletes, gymnasts — heavily rely on the support of the psoas, too.
Let’s delve into where the muscle is situated. There are two muscles that create what is called the group that is iliopsoas. They may be the psoas major and iliacus. You have likely learned your fitness teacher indicate stretching the hip flexors at the end of your strength class. The psoas major and iliacus are very important to the hip flexor muscles since they help support and secure the lower back. There’s an alternative muscle known as the psoas minor, but it is useful for 4 legged animals than for people.
The word psoas means loin area and is Greek. The psoas muscle group makes an upside down V, linked to the back working its way down to the very top of the femur and beginning at about the bottom point of the rib cage. Specifically, it’s a long spindle-like muscle, found between the pelvic inlet as well as the pelvic floor. It joins the iliacus muscle which can be what forms the iliopsoas. A chiropractor can in fact use pressure in the pelvic inlet region to aid release a tight psoas. This can be commonly done to stretches for athletes in addition, though it should always be achieved by way of a soft tissue professional with expertise in psoas release.
Why Do We Need A Strong Psoas Muscle: Possible Issues
A strong psoas supports regular action, however so much as the simplest task can be made as well as causing larger problems such as power back a challenge by a weak psoas. The psoas is a vital messenger of the central nervous system and the way your body reacts to gravity is significantly diffent than intended, when there is dearth of support from it.
Muscle imbalances can often make the entire body to compensate in a different place and that may cause even and added problems harm. Some people are even identified as having psoas syndrome or iliopsoas tendonitis. These ailments cause pain in the hip area. They’re often described similarly, while these are two different illnesses; nonetheless, psoas syndrome is a condition involving a stretch, tear or rupture of tendon or the iliopsoas muscle. Iliopsoas tendonitis demands an inflamed muscle. The piriformis syndrome is also closely related with this kind of pain and may be referenced when seeking a diagnosis.
Yoga therapist Danielle Prohom Olson calls the psoas muscle “the muscle of the soul.” Olson says on her site: “ The psoas is connected to the diaphragm through fascia or connective tissue which impacts our breath and anxiety reflex. This is because the psoas is linked to the most early inside part of the brain stem, the reptilian brain and spinal cord.” In fact, author of The Psoas Book, psoas specialist Liz Koch, says that lack or mental trauma of psychological support can leak to a chronically contracted psoas. This results in too little core awareness. This makes sense as your historical limbic system is closely related to emotions like fear and worry.
Symptoms Of Psoas Difficulties
- Discomfort, pain and aches in the front hip socket
- Restriction in the hip socket
- Iliopsoas bursitis/tendinitis
- Restriction moving the thigh backwards
- Deep pelvic pain
- Deep “bellyache”
- Chronic constipation
- Twisted pelvis
What Causes A Weak Psoas
There are just two common behaviours that generally cause a weak psoas: sitting poor posture and all day. The National Association of Sports Medicine notes sitting causes a psoas that is feeble. And a weak psoas can lead to lower back issues. All that sitting can cause the psoas, iliopsoas and rectus femoris to remain in a shortened position for lengthy amounts of time. What goes on is these muscles get used to this shortened state and that makes them overactive and tight. This shortening or tightening of the muscles can lead to a forward tilt of the pelvis and weakness in the gluteal muscles because these muscles are attached to the pelvis and lumbar spine. United, this may cause lower back pain. Consider a standing desk to lower your sitting time each day.
If not corrected awful posture, whether standing or sitting, can create a lot of suffering. Rounded shoulders or a forward head position might appear to be the easiest on the body, but it is going to weaken the supporting muscles of the body over time, since we’re always working against gravity.
3 Major Benefits of a Strong, Healthy Psoas Muscle
1. May Reduce Low Back Pain
A published in the Journal of American Osteopathic Association identified the psoas as a vital muscle linked to our core muscle development. The psoas had been initially missed as an alternative for back pain that the 48-year-old man was experiencing. (7) He received osteopathic manipulative treatment, defined as hands on care with a trained physician. Utilizing the hands, with extending techniques, gentle pressure and resistance by transferring the muscles and joints, a skilled professional can help diagnose, treat and even prevent illness or injury. The patient enjoyed critical development, confirming that without surgery, back pain can be removed with a the help of a professional, combined with the devotion of the patient to execute special stretches at home.
2. Can Affect Your Sports Activities
I noted previously that the psoas is actually the muscle which allows one to run. Each knee lift causes a contraction of the rope-like each time the leg swings back to its first location and muscle, the psoas will lengthen. Runner’s World reports a runner lengthen and will contract the psoas more than 5,000 times during an hour long run The psoas can be a big aspect in great carriage. The psoas, combined with other core muscles, like the abdominals and obliques, in addition to the ones that help form and support the lower back, supplies firmness offering a strong posture. Therefore it’s wise that if there is a problem with the psoas, it’ll probably change your sports actions, in particular those that need jogging.
3. Provides a More Pain-Free Pregnancy
Creates a lot of developments in the torso, certainly one of which is the shift in your center of gravity. It shifts forwards as the baby grows, causing the pelvis to go toward the front of the body. This could cause the muscles in the low back area the hamstrings and glutes and also to tighten weaken as well as to stretch out. Additionally, the ligaments connected to the uterus can come under a great deal of anxiety, causing pain and lower back. The psoas and surrounding muscles take on much of the anxiety, which may cause discomfort on account of imbalances and tightness. But, by performing stretches and exercises which help to fortify the psoas, you can remove most if not all of the pain.
Psoas Stretches & Exercises
Whether an athlete, not lively in any respect or pregnant, it’s important to release the psoas to make sure that it’s in excellent working order giving you the support you must perform any tasks — picking up those markets or your toddler. Yoga, Pilates and my core routine are excellent choices, by performing a some key stretches right at home however you can make a major difference. Here are some psoas stretches and exercises which you can do a few days a week. If possible, in the event that you sit at a desk throughout the day, I recommend which you perform these exercises daily. It just requires a couple of minutes and can alter how you go throughout your day.
Foam Rolling
While releasing the psoas must be left to your soft-tissue professional, NASM suggests foam rolling tight hip muscles that are other, such as the TFL and hip adductors. As you roll, hold on spots that are tender for 30 to 90 seconds. (16) Check by means of your physician to be sure foam rolling is OK with you. NASM notes it’s not appropriate for certain states, including aneurysms, blood clots, malignancies, anticoagulant treatment, congestive heart failure, open wounds or skin lesions, bursitis, obstructive edema, or certain other health conditions.
Hip Flexor Stretch (Thomas Stretch)
Sit tall at the end of a table. Thighs are midway off the table. Catching one knee, lean back until your lower back and sacrum and pull it to your torso are level on the table. Notice that when the back is rounding and the pelvis is tipping, you’re pulling on the knee too much. To correct, just loosen your hold. Allow the other leg to hang free. Hold for 30 to 60 seconds. Perform a few repeats on each side.
Kneeling Lunge
It is a very common exercise performed in the fitness center through the stretch segment of plenty of group fitness classes. To get it done, kneel down on one knee (you might want to have a pad below if you’re on a hard surfaced floor), with all the front leg forward at a 90-degree angle. Tuck your pelvis and softly lunge forwards. Continue to lean into the stretch ensuring that there is no uncommon pain. A tight psoas may cause you to arch your back; yet, try to keep the back straight. To include a little extending to the core, raise your arms and lean the hips forward another inch or two. Holding the lunge for 30 seconds finishing, 3 repeats on each side.
Leg Lifts
Lie on your back and extend your legs facing you. Put your hands either underneath your bottom in case your back arches too much, or above your mind by focusing on bringing your belly button to the spinal column provided that your lower back is pressed into the ground. Lift your left leg several inches above the earth and support for 3 to 5 seconds. Do 10 to 15 repetitions on each leg. As you get stronger, you can do these using ankle weights.
Ball Bridge
Lie on a stability ball like you would to perform crunching, along with your neck and shoulder resting. Make sure to engage your heart , not let your hips sag, with your feet straight ahead with toes pointing forwards, shoulder-width apart. Slowly and controlled, drop your glutes toward the floor (don’t go too far that the shoulders come away from the ball) and then push up through the heels to engage the glutes and push your hips back up in line by means of your spine.
This exercise can be used to fortify weak gluteal muscles generally associated with a tight psoas.
Psoas Massage and Release
The psoas is surrounded by vital organs is deeply embedded into the central cavity region and may be tough to find. Physical therapist or a chiropractor might be capable of help you best as it pertains to actually release the psoas. It requires complete relaxation of the patient and is a sensitive place. To really get working with a trained professional is recommended, although total body massage that is general can certainly help.
Working on releases and extending other hip muscles nearer to the surface of the body is able to go a long way in reducing total tension and will ultimately help in enhancing psoas wellness.
Precautions
It is always better to require any new exercise slow. Ahead of performing the exercises consult with your sports medicine doctor, physical therapist or chiropractor. When it comes to a psoas release, there are negative effects that are potentially dangerous in case you don’t work with someone trained and certified in this region, so you need to talk a professional.
Closing Thoughts on the Powerful Psoas Muscle
The psoas muscle is a deep-seated abdominal muscle in close proximately. Your psoas major is the muscle that joins your lower back to your lower body. The psoas muscle is many times tight and overactive, as well as other hip muscles, due and due to things like sitting that is persistent possibly as a result of chronic stress. A soft tissue professional just like a physical therapist or chiropractor should does releasing your psoas muscle. Everything you could do to boost your psoas function in the home is focus on strengthening weak gluteal muscles, extend them and perform foam rolling of other tight hip muscles such as TFL and the adductors.
While surgery is frequently prescribed for back pain, researchers are finding that focusing on enhancing psoas health can radically enhance lower back pain.
El Paso, TX. Chiropractor Dr. Alex Jimenez investigates pain, the spine and its connection to internal organs.
Right after I had my first son, I suffered from headaches and some digestive issues. I had never had digestive issues before, but I passed it off as a side effect of giving birth to a living being. I also blamed the pressures of being in school and raising a small child.
My husband went to a chiropractor to treat some pain in his hands, and that is when I decided to try it as well. The chiropractor re-aligned my spine and, with weekly visits, I was feeling much better.
When my family and I moved to South Korea, I could not find a chiropractor. I did, however, find an excellent acupuncturist that had his office two blocks away from my front door. Instead of working on my spine, the acupuncturist worked on the muscles around my spine.
I feel the results of both were the same. I always felt much better when I took the time to take care of my spine and nervous system.
This is because all our organs receive messages from our brain via our spinal cord. The lungs know to breath in and out because of the messages they receive from the brain. The heart beats because of these messages as well. Every organ in our body is connected to the brain and blocking this connection—even a little—can cause serious health issues.
Some health problems are easily felt like numbness in the fingers or a headache. Some troubles are not so apparent like digestive issues or kidney problems. If the spine is out of order, the organs will feel it.
It Is Important To Take Care Of The Spine Every Day
If one takes a look at the image above, one can see how the nerves from the spinal cord connect to specific areas of the body. A chiropractor or acupuncturist will be able to spot spinal problems and fix them over time. This is what they are trained to do.
Here Are Some Tips To Take Care Of The Spine From Spine Health:
- Sitting correctly or using an ergonomic chair while at work is a good way to take care of the spine.
- Exercise abs and back daily to strengthen the muscles around the spine and keep it in place.
- Take time to get a massage, see a chiropractor, or an acupuncturist. This will help the spine stay in the correct shape.
- Wear shoes that support the feet and feel comfortable. Uncomfortable shoes, especially pumps, will injure the back and spine.
- Sleep with the spine in mind. Choose a mattress and pillow that supports the spine and try to sleep in a natural position. Also, try sleeping on your arm to get a nice straight spine when lying on your side rather than using a pillow that can tilt your head up and kink your neck.
If one is suffering back pain, it is important to seek professional help. Spine problems, like a pinched nerve, if not taken care of, can become extremely severe. The spinal cord controls the body. In order to be in the best of health, the spine needs to be in good health.
Take care of your spine and it will take care of you all the years of your life.
Source: David Wolfe
El Paso, TX. Chiropractor Dr. Alex Jimenez takes a look at driving and how it effects the spine.
Daily, nearly 90% of journeys and 92% of miles traveled are made in autos or ground transportation (buses, trucks). On average, guys drive 44 miles as well as girls drive 34 miles each day. For many Americans, driving a motorized road vehicle is their job: truck drivers, bus drivers, ambulance and fire trucks, police, taxis etc.
Modern car and truck layouts have come a long way in their own design over the past 20 years, with better fuel efficiency, better features, better styling and better relaxation. But is there any signs that the look of contemporary bus, car or truck seats and driving might play a part in causing a few of the back injuries that plague Americans each year?
Exactly Why Is Driving Different To Ordinary Sitting?
In case your own car is not moving, then sitting in a driving seat probably isn’t substantially different to sitting in a chair that is cushioned, but as soon as the vehicle begins moving things change. Additionally, when driving the feet are actively being used, the right foot on the gas (accelerator) pedal, the left on the brake, and in a stick-shift also on the clutch. When the feet are active they can’t be utilized to support and stabilize the reduced body when they’re put on the floor during regular sitting in a chair, as usually occurs. There is evidence the blend of those variables, coupled with the look of the car seat itself, can increase the possibility of back problems for many people.
Is Driving Linked With Back Problems?
Lab studies have examined the effects of whole-body vibration when a person is sitting in a car seat. The lumbar spine has a natural resonant frequency of 4-5 Hz , and results show that this natural frequency can be excited by lab simulated vehicle driving, and this may result in high spinal loadings in the lower back, and also this in turn could result in greater postural distress and an increased hazard of low back pain and injury.
Quite a few research studies have investigated potential associations between back and driving problems, and usually these studies have found significant consequences.
Drivers in the USA and in Sweden found that in each country 50% of those questioned reported low back pain.
Investigation of the potential reasons for this revealed that long term vibration exposure from driving was among the greatest risk factors for neck, back and low back problems.
Gender generally seems to play an important part in the possibility of developing driving-related back problems. A survey of over 7000 Parisians found that even though severity and the prevalence of low back pain was higher in women, driving was just connected with back problems in guys. The need for driving as a risk factor improved with driving time, and was especially important for guys who drove 4 hours or more each day.
A survey of over 1400 urban transportation system motorists showed that issues using the capacity to accurately adjust the seat that was driving have significant effects on the prevalence of low back problems.
Nevertheless, it appears that driving need not consistently raise the chance of back problems.
Is There An Ideal Car Seat Layout?
Based on a comprehensive evaluation of advice from peer-reviewed scientific journals and texts, automotive engineering reports, and also the National Library of Medicine a string of requirements for the best car seat layout have been developed. Ideally, the optimal car seat should have:
- Adjustable seat back incline (100 degrees from horizontal is ideal)
- Changeable seat bottom depth (from seat back to front edge)
- Adjustable seat height
- Flexible seat bottom incline
- Seat bottom cushion with solid (dense) foam
- Adjustable lumbar support (horizontally and vertically adjustable)
- Depth pulsating lumbar support to lessen static load
- Flexible bilateral arm rests
- Flexible seat back incline (100-degrees from horizontal is optimal
- Flexible head restraint with pad that is lordosis
- Frequencies between 1- 20 Hz to dampen
- Linear front-back seat traveling to allow otherwise sized drivers to reach the pedals
- Seat back damped to reduce bouncing of the torso in rear end impacts
Driving Safety
What To Check For In A Great Car Seat Layout When You Buy The Next Car
It is likely that most automobiles available on the market today won’t have the features listed above that are desirable in the optimal car seat all, but some will have more than others pick wisely. Pay close focus on the subsequent 5 guidelines which should help you to protect your back when you drive.
1) Car Seat Comfort
You’ve fixed this to suit your body and when you sit in the car seat does it feel comfortable. Otherwise, you will be most likely caused by then the car seat rear discomfort issues should you drive for any length of time. Rebound up and down in the seat to find out the way that it adapts vibration. Take the automobile on a test drive.
2) Car Seat Adjustments
Can you correct each of the features of the car seat you want to adjust? At a minimum you need to have the ability to adapt:
- Seat space to accommodate different leg lengths
- Seat height to accommodate different leg lengths
- Backrest angle to sit down in either an upright or more reclined posture
You Should Look For Other Adjustments That Are Useful:
- Seat tilt to angle the front of the seat down or up so that this does not press against the back of your knees
- Look for a car seat that supplies you with great low back support that can be corrected for depth (frequently the seat has an inflatable cushion) and is height adjustable
- Headrest for neck support
- Arms rests which are broad, cushioned and comfortable, and preferably height flexible
3) Shift Your Position
Remember to go your position from time to time. Wait until driving conditions are right to enable you to wriggle in the seat to relieve postural fatigue.
4) Take Breaks
Driving is exhausting work and to prevent driver fatigue and minimize postural discomfort it is good move around and take to pretty frequent rest breaks that enable you to stand up.
You can select a number of car seat accessories that will enhance seat comfort for you personally, from fleece covers to soften the seat to bead backrests to provide for some type of back massage while you drive. Select anything you find adds to your driving comfort.
5) Seat Accessories
You’re able to pick a number of car seat accessories which will improve seat comfort for you personally, from fleece covers to soften the seat to bead backrests to provide for some sort of back massage while you drive. Choose anything you locate adds to your driving comfort.
Kettlebells Strengthen the Spine
Strengthening the spinal muscles is essential for health and fitness. Functional kettlebell training is resistance training that strengthens the spine. Kettlebell training is an extremely effective type of exercise to increase functional strength, ballistic power, endurance, and flexibility in the entire body, especially the spinal and core muscles.
(Exercise shown is Anchor Squats.)
WHAT EXACTLY ARE KETTLEBELLS?
Kettlebells are round cast iron weights with a single handle. Picture a cannonball with a u-shaped handle. Kettlebells are manufactured in a wide range of weights, for all strength levels.
MUSCLES USED IN KETTLEBELL TRAINING
Kettlebell training incorporates large functional movements. Multiple muscle groups work in synergy to complete the exercises. The spinal muscles function as either the primary mover or assist the primary mover in every kettlebell exercise. The spinal muscles also stabilize the body during functional kettlebell training, thus developing the smaller supporting structures.
(Exercise shown is Push Press.)
HIGH REPS OF HIGH IMPORTANCE IN KETTLEBELL TRAINING
Kettlebell training employs high repetitions, momentum, and centrifugal force. Momentum works the spinal muscles as the weight is raised and lowered. High repetitions combined with momentum and full body movement build strength and endurance in the entire musculoskeletal and cardio-vascular systems. Kettlebell training delivers aerobic and anaerobic benefits.
(Exercise shown is High Pulls.)
ALWAYS LEARN FROM A QUALIFIED KETTLEBELL INSTRUCTOR
Perfect technique is mandatory during exercise. Correct exercise technique maximizes benefit and lowers injury risk. Poor exercise form increases the possibility of injury and diminishes results. Kettlebell exercises are learned motions, so you should learn proper training technique from a qualified kettlebell trainer. The trainer should demonstrate, instruct, and supervise your training and develop your routine.
(Exercise shown is Turkish Get-up.)
SO MANY POSSIBILITIES
The kettlebell’s shape allows for a wide variety of exercises. This resourceful exercise tool is used for basic exercises like squats (shown in slide 1), cleans, swings, high pulls (shown in slide 4), snatches and push presses (shown in slide 3). The versatility of the kettlebell is demonstrated with exercises such as renegade rows (a combination of push-ups and rows—shown in slide 6), suitcase swings, woodchoppers (a combination of lunges and oblique twists), windmills, and Turkish get-ups (shown in slide 5)
(Exercise shown is Renegade Rows.)
KETTLEBELL’S BENEFITS FOR THE SPINE
Functional kettlebell training is a rare type of exercises that increases aerobic and anaerobic health simultaneously. The benefits to the spine include increased strength, power, endurance, flexibility, function and mobility.
(Exercise shown is Suitcase Swings.)
Pilates for Pain
Exercise can help with back pain—you’ve probably heard that before. And Pilates tops the list of “helpful for your back” exercises.
This shows 4 Pilates moves to prevent pain. Of course, talk to your doctor before beginning an exercise plan.
WARM-UP YOUR SPINE WITH THIS EXERCISE
CAT/COW
The cat/cow stretch lengthens and strengthens the muscles along your spine.
Start on hands (shoulder-distance apart) and knees (hip-distance apart).
Inhale and look up as you slightly arch your spine. Then exhale, engage your abdominal muscles, and draw your belly button toward your spine as you gaze at your navel. Repeat 5 to 10 times every day.
CHEST LIFT
NOT YOUR AVERAGE SIT-UP
The chest lift is similar to a basic crunch. The difference? This move deeply targets your abs.
Lie on your back with knees bent and feet flat (hip-distance apart). Bring hands behind head with fingertips touching. Elbows are wide open.
Inhale, and then as you exhale, pull belly button toward the spine and lift the shoulders off the ground (leading with chest). Really use your abs to lift—not your neck. Inhale again as you release toward the ground. Repeat 6 to 8 times daily.
PELVIC CURL
A POSE TO HELP EASE LOW BACK PAIN
Doing this exercise regularly teaches you how to engage your abs to help support and lengthen the low back.
Start by lying on your back with knees bent and feet flat (hip-distance apart).
Arms are straight along the sides of your body and palms are touching the ground. Inhale deeply and engage your abs as you lift your hips off the floor—vertebra by vertebra.
Exhale and roll back down very slowly, engaging core muscles. Link breath with movement. Repeat 3 to 5 times daily.
CHILD’S POSE
AN EASY, RESTORATIVE STRETCH
This move really stretches tight, sore low back muscles.
From hands and knees, bring hips toward heels, and stretch arms in front of you so palms are touching the ground.
Press forehead gently to the floor and do some deep belly breathing. Bring hands toward the legs to slowly sit up. Repeat 3 times daily.
Back pain is just one of the very typical reasons people self-address and seek medical care. It will impact about three in four adults throughout their lifetime. About “back pain” when we speak we mean pain that originates in the backbone anywhere between the upper and lower back.
There are lots of various kinds of pain. Acute back pain is described as acute but lasting a brief period of time. Chronic back pain usually occurs every day. It could be severe, but may be characterized as mild, heavy, achy, burning, or electric-like. Back pain that travels into a different portion of the body, including the leg may be consider radicular pain, especially when it radiates below the knee. This scenario is often called a lumbar. Fortunately, not all incidences of back pain include leg pain!
It isn’t uncommon for back pain to be accompanied by other symptoms, like numbness and tingling senses, stiffness, achiness, and weakness. Back pain may raise or aggravate. Twisting at the waist, walking, standing, bending over, and sitting are some of the motions that may make back pain worse. Of course, that’s not true for each patient. Instead, it depends on what level of the back is changed and the analysis, or cause.
BACK PAIN DOCTOR – SPEAK
If you see a doctor for back pain, he (or she) may use terms such as thoracic, lumbar, lumbosacral, or sacrum. The purpose is, back pain is a big subject covering many distinct regions (or amounts) of the backbone.
- Lumbar refers to your low back.
- Lumbosacral is the low back, sacrum, and maybe the tailbone (called the coccyx).
- Sacrum is the section of the spine that is at the back of your pelvis.
Furthermore fibrous and muscle supporting structures, intervertebral discs, spinal cord and nerve roots, and blood vessels. A straightforward injury, such as a back sprain/strain from lifting and twisting simultaneously, can cause severe and immediate pain that’s usually self-limiting.
Of course, not all prevalence of back pain are injury or trauma -associated. Many back problems are congenital (discovered at birth), degenerative, age-associated, disease-related, and may be linked to poor posture, obesity or an unhealthy lifestyle including smoking. Occasionally the back pain is worse than the seriousness of the harm or illness.
- You cannot stand upright.
- Pain is accompanied by fever.
- Loss of bowel or bladder function or control
- Weakness leg pain and/or progressively worsens.
- Pain is worsens or persistent.
Many patients with back pain have reported feeling concerned and scared, which is regular. Most individuals who experience upper, low or lower back pain— even down into both legs or one — know when it’s time to seek medical care.
WHAT TO EXPECT FROM YOUR PHYSICIAN
Whether you back pain falls into the “seek pressing medical care” list above, or you’re following your gut reaction that says, “Go see your doctor,” below is what you are able to expect.
A review of your medical history, including immediate family members who have back problems. Some back problems (eg, scoliosis, osteoporosis) have a genetic possibility.
Your physician wants to learn as much about symptoms and your pain before he examines you—while the exam may induce pain, your physician doesn’t wish to make the process intolerable!
Physical examination evaluates your vital signs (eg, heart rate). It really is not unusual for your blood pressure to be elevated as an effect of pain. The doctor examines your spine, feeling for abnormalities and regions of tenderness.
Neurological examination involves evaluating function and sensation. The physician may apply the pin prick test to determine if feeling is the same on either side of special portions of the body (eg, legs). Function, flexibility and range of motion are evaluated while you walk, bend forward and backwards (if able to), and during other movements. The physician tests your reflexes also.
After an exhaustive review, your doctor probably has come to a couple of conclusions as to what is causing your back pain and other symptoms. To obtain more information about your back problem, and to assist confirm the diagnosis, the doctor may order an x ray, CT scan, or MRI. Occasionally lab tests are purchased also. Bear in mind that an exact diagnosis is vital to a well-developed treatment plan.
Living with chronic back or neck pain can lead to depression, feelings of worry, nervousness, hopelessness, as well as other mental health-associated symptoms. Your pain medicine physician or your back specialist may refer you to a psychologist or psychiatrist. Referring you doesn’t mean your physician believes your pain is all in your mind! Rather, he/she is taking an optimistic step in treating you as a whole individual — by treating both the physical and psychological pain.
CHRONIC NECK & BACK PAIN IS COMPLICATED
As someone living with chronic pain caused spondylosis, degenerative disc disease, spinal cord injury or some other back problem, you understand pain is a complicated issue, and treatment requires the expertise of a spine specialist. Perhaps your pain management plan features a blend of treatments — medication for neuropathic pain, a periodic epidural spinal shot, a muscle relaxant, or physical therapy. Treatment of stress, nervousness, and depression (there are various types) needs the same level of expertise but from somebody who focuses on managing mental health problems.
DEPRESSION & CHRONIC PAIN
Are you aware that depression and chronic pain often go together? Depression is a critical condition, and nothing to be embarrassed of. It has been reported that as many as 50% of individuals with chronic pain are depressed.1 So, if you are depressed, you’re far from being alone.
The signs and symptoms of depression can manifest themselves differently in each individual, but tiredness, sleep disruption, changes in eating habits, listlessness, and feelings of hopelessness are all quite common. Aches and pains are a very common symptom of depression notably, depression can lead directly to neck and long-term back pain.
TREATING DEPRESSION & PAIN
Two classes of antidepressants often used to treat depression in those that experience chronic pain are selective serotonin reuptake inhibitors (SSRIs) and serotonin and norepinephrine reuptake inhibitors (SNRIs). Generally prescribed SSRIs include and fluoxetine (Prozac) and sertraline (Zoloft), whereas usually prescribed SNRIs include duloxetine (Cymbalta) and venlafaxine (Effexor). These drugs have now been demonstrated to be effective and safe for handling depression in the context of continual pain, but like all medicines, they come with some risk of unwanted effects. As always, be sure to go over these drugs in detail together with your physician before beginning any treatment regimen that includes them, and inform your physician of all of the medicines (including over the counter medicines), herbal remedies, and nutritional supplements you’re currently taking so as to avoid any negative drug interactions.
Moreover, or in addition to medications, other types of treatment may include:
Talk therapy, more officially called cognitive behavioral therapy (CBT). The focus of CBT is to help the individual manage their situation and may include learning how to problem solve, thus engaging the individual to alter specific thought patterns to your more positive outlook, and conquering fears.
Practice relaxation techniques such as meditation or breathing exercises.
Routine exercise might help curb feelings of worry, stress as well as depression. Exercise causes the entire body to release endorphins, which can cause you to feel much better and may reduce pain perception too.
Reference
1. Tartakovsky M. Living with chronic pain and melancholy. PsychCentral.com. http://psychcentral.com/lib/living-with-chronic-pain-and-depression/. Got July 30, 2015.
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