Hopefully all your plants survived the kick off to summer and now the current hot stretch. Getting the garden ready for harvest can be a lot of work and Your Woodbridge, Dale City VA chiropractor wants to make sure you don’t get hurt. Plus, if you have a few extra tomatoes that you want to get rid of let me know.
Gardening can be enjoyable, but it is important to stretch your muscles before reaching for your gardening tools. The back, upper legs, shoulders, and wrists are all major muscle groups affected when using your green thumb.
A warm-up and cool-down period is as important in gardening as it is for any other physical activity,” says Dr. Scott Bautch, a member of the American Chiropractic Association (ACA) Council on Occupational Health. “Performing simple stretches during these periods will help alleviate injuries, pain and stiffness.”
To make gardening as fun and enjoyable as possible, it is important to prepare your body for this type of physical activity. The following stretches will help to alleviate muscle pain after a day spent in your garden.
Garden Fitness Stretches
Before stretching for any activity, breathe in and out, slowly and rhythmically; do not bounce or jerk your body, and stretch as far and as comfortably as you can. Do not follow the “no pain, no gain” rule. Stretching should not be painful.
While sitting, stretch your leg out in front of you, knee straight, and prop your heel on a step. Then lean forward until you feel a stretch in the back of the thigh, or the hamstring muscle. Hold this position for 15 seconds. Do this once more and repeat with the other leg.
Stand up, balance yourself, and grab the front of your ankle from behind. Pull your heel towards your buttocks and hold the position for 15 seconds. Do this again and repeat with the other leg.
While standing, weave your fingers together above your head with the palms up. Lean to one side for 10 seconds, then to the other. Repeat this stretch three times.
Do the “Hug your best friend” stretch. Wrap your arms around yourself and rotate to one side, stretching as far as you can comfortably go. Hold for 10 seconds and reverse. Repeat two or three times.
Finally, be aware of your body technique, body form and correct posture while gardening. Kneel, don’t bend, and alternate your stance and movements as often as possible to keep the muscles and body balanced
After the Bulbs Are Planted
If you feel muscle aches and pains after your day in the garden, there are ways to alleviate the discomfort. Apply a cold pack on the area of pain for the first 48 hours or apply a heat pack after 48 hours, and consider seeking the services of a doctor of chiropractic in your area.
Doctors of chiropractic (DCs) practice a drug-free, hands-on approach to health care that includes patient examination, diagnosis and treatment. While best known for their expertise in treating the musculoskeletal system and their use of spinal manipulation, DCs have broad diagnostic skills and are also trained to recommend therapeutic and rehabilitative exercises, as well as to provide nutritional, dietary and lifestyle counseling.
As your Woodbridge, Dale City VA Chiropractor I don’t generally recommend supplements. One of the main reasons I don’t is because people very rarely take them long enough. I got tired of hearing it didn’t work for me. In the meantime, at day 30 they still have half the pills. Oh yea, I took it for the first week, forgot all about it, then I took it on Tuesday and Wednesday then the following Monday. It just didn’t seem to work… That being said I do recommend glucosamine for joint pain.
Helps Improve Joint Health & Osteoarthritis
Glucosamine is one of the best supplements for supporting joint health and lowering symptoms related to degenerative disorders like osteoarthritis. Aging naturally impacts the strength and durability of our joints, normally causing cartilage loss and joint pain over time. It doesn’t improve symptoms 100 percent of the time, but compared to many other supplements like chondroitin, glucosamine consistently rank as one of the most effective for treating arthritis discomfort.
Glucosamine slows down deterioration of joints when used long-term, plus it offers other benefits that prescription painkillers cannot (such as lowering chronic inflammation and improving digestive health). The results of taking glucosamine differ from person to person, but some long-term users often report pain relief that allows them to avoid surgeries and lower or eliminate medication use.
Osteoarthritis is a disorder characterized by ongoing joint pain caused from years of accumulating pressure and friction places on joints. It’s the most common type of arthritis worldwide, effecting millions of people (especially older adults). Glucosamine is one of the top supplements I recommend as part of a natural treatment approach for managing arthritis with diet and lifestyle changes.
Osteoarthritis is a degenerative disease, so it becomes harder to move over the years as joint friction increases. Studies show that taking about 800 to 1500 milligrams of glucosamine daily can help millions of people suffering from degenerative joint diseases, preventing further damage, especially in commonly effected joints such as those in the knees and hips. It has been shown to help offer relief from joint pain within 4–8 weeks, which might be longer than some prescriptions or over-the-counter pain killers, but it’s also a more natural and well-tolerated approach.
Glucosamine, whether used alone or in combination with other supplements like chondroitin, is not a “cure all” and guaranteed to help everyone, but major studies have found it can help many, especially those impacted most by arthritis. The Glucosamine/Chondroitin Arthritis Intervention Trial (GAIT), which is considered the most comprehensive trial ever done involving glucosamine, found that the combination of glucosamine and chondroitin sulfate used for 8 weeks resulted in significant relief in the majority of study participants who had high amounts of joint pain. Many experienced improvements regarding their moderate-to-severe knee pains, although not all did (including those with milder pains).
Glucosamine is a helpful supplement for improving digestive function and repairing the lining of the GI tract. It’s even been shown to be an effective leaky gut supplement, combating a condition sometimes called “intestinal permeability.” This condition involves undigested food particles and proteins (like gluten, toxins and microbes) passing into the bloodstream through tiny openings in the lining of the GI tract.
Once these particles enter the bloodstream, they often trigger inflammation or initiate or worsen immune responses in the body. These include food sensitivities, arthritis and inflammatory bowel diseases. Glucosamine supplements, or naturally glucosamine-rich bone broth, help repair damaged tissue and lower inflammation related to inflammatory bowel disease (IBD), a set of conditions that are notoriously painful and hard to treat. The supplement may also help repair the lining of the bladder and stomach and intestines.
In 2000, researchers from the University Department of Pediatric Gastroenterology at University College School of Medicine found that glucosamine was an effective, inexpensive and nontoxic supplement used for treating chronic inflammatory bowel diseases, such as Crohn’s disease and ulcerative colitis. Children affected by inflammatory bowel disease tend to have lower levels of glucosamine in the body. Interestingly, N-acetyl supplementation (GlcNAc) offered a mode of action distinct from conventional treatments, resulting in lower symptoms in 75 percent of patients.
The researchers found evidence of significant improvements in the majority of patients using glucosamine, even those who were unresponsive to other anti-inflammatory medications and antibiotics. Results showed improved integrity of the GI tract and restoration of healthy epithelial cell structures that helped stop gut permeability.
Can Help Relieve TMJ Symptoms
TMJ (a disorder related to the temporo-manibular joint in the jaw) is common in young to middle-aged adults and characterized by frequent jaw and neck pains, headaches and trouble sleeping. TMJ affects the joint that connects the jaw to the skull and allows for the head to move up and down, or side to side, normally without pain.
As the TMJ joint becomes inflamed and worn down, pain worsens. This makes it harder to talk, eat and function normally. Studies suggest glucosamine helps ease TMJ symptoms and pain in people with arthritis that effects the jaw. The pain relief is on par with taking NSAID pain relievers can (such as ibuprofen or Advil). Taking 500 to 1500 milligrams of glucosamine daily for several months or years may help you sleep better, chew and heal while lowering inflammation in the jaw long-term.
Helps Alleviate Bone Pain
Many people with bone pain, low bone density and a history of fractures can benefit from taking glucosamine, which assists bone healing. This is especially true if they also have joint pains or a form of arthritis. Some evidence suggests that glucosamine helps preserve articular cartilage surrounding bones, decreases pain, increases physical function, and enhances activities in people with bone disorders or those who are at most at risk for bone loss (such as middle-aged and older women).
A 2013 study by the Department of Orthopedics and Traumatology at Haseki Training and Research Hospital in Turkey found that glucosamine helped speed up the time it took rats to heal from bone fractures. Those researchers found that new bone formation and osteoblast lining were significantly higher in glucosamine-treated rats compared to those in control groups. After 4 weeks of taking 230 milligrams of glucosamine sulfate daily, the rats’ connective tissue surrounding bones were more cellular and vascular, and the newly formed bones that were previously fractured were stronger compared to controls.
Lifting can be done all day without injury if you use a proper technique. People run into trouble with repetitive lifting because they fatigue and use poor from. Sometimes it is better to do it in multiple sets rather than try and get it all done at once. Your Woodbridge, Dale City VA Chiropractor has some tips to help you avoid injury.
Back pain and injuries from improper lifting techniques typically lead to three kinds of injuries to the muscles, vertebral discs, and joints. Some injuries from incorrect lifting include:
Disc injury
Joint injury
Muscle injury
With improper lifting, you may experience a tear, rupture, or shift out of position of the soft cushions between your vertebrae, called discs. If this injury does occur, the fibrous rings surrounding the soft leathery discs can bulge and even rupture. This can cause the dislocated or ruptured disc to press against a nerve, causing pain and numbness to radiate down into you buttocks or leg.
Because of the numerous joints in your spinal column that connect all of the various bony structures, injury may occur. A joint injury can be caused by a bad lift because it causes excessive strain on your joints, irritating tissue within them, and in some cases, locking them up. As well, if you change position during a lift, you can place a lot of stress on your lower back muscles. This added stress can easily strain and injure your back, usually in the form of a small twist or tear of a single muscle or group of muscles.
An important rule to remember when lifting is to never bend from your waist and then stand upright to lift an item from the ground. Keep your back straight and crouch first by bending at the knees or hips. This all depends on where the item is that you are lifting and allows your arms and shoulder muscles to do the brunt of the lifting, rather than your back. Some simple lifting techniques include:
Make sure you have a place to put the object you are lifting.
If you need to turn while lifting the object, use your feet to pivot, not your back.
Your leg muscles should be the ones providing the power during your motion to stand erect, not your back.
Keep the object close to your body in order to maximize the use of your arms and shoulder muscles.
Keep your chest forward and bend at your hips, or knees, not your lower back.
When lifting, push your chest out, pointing forward. Avoid twisting or turning during your lift as this will cause injury.
Lead with your hips, not your shoulders and keep your shoulders in line with your hips.
Don’t lift any objects that are obviously too heavy.
Working form home has been a blessing and a curse for a lot of people. Sure, the commute is great but the desk set up is terrible. That kitchen table desk has been a huge business builder for chiropractors. Your Woodbridge, Dale City VA chiropractor has some tips on how to set up your home office to avoid injury.
The first step in setting up an office chair is to establish the desired height of the individual’s desk or workstation. This decision is determined primarily by the type of work to be done and by the height of the person using the office chair. The height of the desk or workstation itself can vary greatly and will require different positioning of the office chair, or a different type of ergonomic chair altogether.
Once the workstation has been situated, then the user can adjust the office chair according to his or her physical proportions. Here are the most important guidelines – distilled into a quick checklist – to help make sure that the office chair and work area are as comfortable as possible and will cause the least amount of stress to the spine:
Elbow measure
First, begin by sitting comfortably as close as possible to your desk so that your upper arms are parallel to your spine. Rest your hands on your work surface (e.g. desktop, computer keyboard). If your elbows are not at a 90-degree angle, adjust your office chair height either up or down.
Thigh measure
Check that you can easily slide your fingers under your thigh at the leading edge of the office chair. If it is too tight, you need to prop your feet up with an adjustable footrest. If you are unusually tall and there is more than a finger width between your thigh and the chair, you need to raise the desk or work surface so that you can raise the height of your office chair.
Calf measure
With your bottom pushed against the chair back, try to pass your clenched fist between the back of your calf and the front of your office chair. If you can’t do that easily, then the office chair is too deep. You will need to adjust the backrest forward, insert a low back support (such as a lumbar support cushion, a pillow or rolled up towel), or get a new office chair.
Your bottom should be pressed against the back of your chair, and there should be a cushion that causes your lower back to arch slightly so that you don’t slump forward or slouch down in the chair as you tire over time. This low back support in the office chair is essential to minimize the load (strain) on your back. Never slump or slouch forward in the office chair, as that places extra stress on the structures in the low back, and in particular, on the lumbar discs.
Resting eye level
Close your eyes while sitting comfortably with your head facing forward. Slowly open your eyes. Your gaze should be aimed at the center of your computer screen. If your computer screen is higher or lower than your gaze, you need to either raise or lower it to reduce strain on the upper spine.
Armrest
Adjust the armrest of the office chair so that it just slightly lifts your arms at the shoulders. Use of an armrest on your office chair is important to take some of the strain off your upper spine and shoulders, and it should make you less likely to slouch forward in your chair.
It sounds like a good idea to put on a brace to help support your back. Sometimes it is and sometimes it isn’t. Your Woodbridge, Dale City VA Chiropractor has some information for you that will help you decide.
So let me give you some background on back braces and do they really help.
The truth is that wearing an elastic or other support around your waist to help your back may be both good and bad. And whether wearing such a back belt will prevent back problems is controversial. A new study that found workers who routinely wear these support belts while working at Wal-Mart, were just as likely to injure their backs as those who did not.(1) However, some previous studies have shown back belts to prevent injuries, such as the UCLA study conducted with Home Depot workers, which found a 1/3 decrease in back injuries due to wearing back belts.(2)
Let’s look at the scientific evidence about whether back belts might help to support the back, whether there are any risks associated with wearing them, and whether such belts should be recommended or not.
How might back belts help to support the back? They do not hold the back in, as many presume. Back belts function primarily to hold the stomach in, thus increasing intra-abdominal pressure. This has led some to refer to these belts as abdominal belts rather than as back belts. But how does increasing intra-abdominal pressure support the spine? We will briefly review the intra-abdominal balloon theory and a more modern theory.
Intra-Abdominal Balloon Mechanism
It was originally proposed by Bartelink in 1957 that increased intra-abdominal pressure would decrease the compressive load on the spine through the intra-abdominal balloon mechanism.(3) To begin with, you must think of the abdominal cavity and the abdominal organs as a squishy liquid. Then realize that the abdominal cavity becomes a closed chamber when we bear down and hold our breath, which we instinctively do when we lift heavy things. This chamber is closed on the bottom by the anal sphincter and on the top by the diaphragm. When bearing down, the abdominal contents tend to push outwards. But if we contract our deep abdominal muscles—the obliques and the transverse abdominus muscles—or we wear a thick belt, the abdominal contents are forced upwards rather than outwards.(4 p.109) This theoretically provides a decompressive effect on the lumbar spine. Since the crura of the diaphragm is attached to the first 3 lumbar vertebrae, when the diaphragm is pushed upwards, it exerts a traction force on the lower lumbar spine (L4 and L5). It was also theorized that since this balloon mechanism makes the spine more rigid, it would decrease the amount of work required of the erector muscles to prevent us from falling forwards. Kapanji estimated that this abdominal support mechanism acts to reduce compression forces on the L5/S1 disc by 30% and reduces the force required by the erector spinae muscles by 55%. (4, p.198).
But more recent scientific evidence fails to support some of these theoretical assumptions. Such recent studies reveal that an increase in intra-abdominal pressure actually results in an increase (rather than a decrease) in compressive force on the lower spine.(5,6) And there is no decrease in the amount of work required of the lower back muscles.(7) However, by stiffening the trunk, increased intra-abdominal pressure may prevent the tissues in the spine from strain or failure from buckling. Such intra-abdominal pressure may also act to reduce anterior-posterior shear loads.(8) In other words, support for the spine is provided, without reducing compression to any appreciable degree.
Belts may also help to protect the spine by limiting the range of motion that occurs when bending or twisting, though this effect is less than expected.(9,10) However, since when the spine bends more, it is more vulnerable to injury, if these belts reduce extreme bending at all, they may be beneficial.
Are there any risks associated with wearing a back belt?
The main risk associated with wearing a back belt is that during the period of wearing it, the supportive spinal muscles—the deep abdominal and back muscles—that normally support your spine will become weaker. These muscles are less active while your spine is being artificially supported by the belt. Muscles need to be consistently exercised in order to stay strong. If these muscles become weaker, when you stop wearing the belt, you may be more likely to hurt your back. And at least one study seems to suggest this. In this study, there was an increase in the number and severity of back injuries following a period of belt wearing.(11)
Another risk associated with wearing a back belt is that it causes an increase in both blood pressure and heart rate.(12) This may pose a problem for those individuals with existing cardiovascular disease or risk factors, such as hypertension.
A third risk associated with wearing a back belt is that workers may be inclined to lift heavier objects while wearing them. These belts may be giving workers a false sense of security. This could result in an increased risk of injury.
REFERENCES:
Wassell JT, Gardner LI, Landsittel DP, Johnston JJ, Johnston JM. A prospective study of back belts for prevention of back pain and injury. JAMA. 2000; 284(21): 2727-32.
McIntyre DR; Bolte KM; Pope MH. Study provides new evidence of back belts’ effectiveness. Occup Health Saf. 1996; 65(12): 39-41.
Bartelink DL, “The Role of Abdominal Pressure in Relieving Pressure on the Lumbar Intervertebral Discs,” J Bone Joint Surg, (Br) 1957, 39B: 718-725.
Kapanji, IA. The Physiology of the Joints, Vol. III.
McGill SM, Norman RW. Reassessment of the role of intra-abdominal pressure in spinal compression. Ergonomics. 1987; 30: 1565-1588.
Nachemson AL, Anderson GBJ, Schultz AB. Valsalva maneuver biomechanics. Effects on lumbar spine trunk loads of elevated intrabdominal pressures. Spine. 1986; 11: 476-479.
McGill S, Norman RW, Sharatt MT. The effect of an abdominal belt on trunk muscle activity and intra-abdominal pressure during squat lifts. Ergonomics. 1990; 33:147-160.
McGill S. Abdominal belts in industry: A position paper on their assets, liabilities and use. Am Ind. Hyg. Assoc. J. 1993; 54(12): 752-754.
Lantz SA, Schultz AB. Lumbar spine orthosis wearing I. Restriction of gross body motion. Spine. 1986; 11: 834-837.
McGill SM, Sequin JP, Bennett G. Passive stiffness of the lumbar torso in flexion, extension, lateral bend and axial twist: The effect of belt wearing and breath holding. Spine. 1994; 19(19): 2190-2196.
Reddell CR, Congleton JJ, Huchinson RD, Mongomery JF. An evaluation of a weightlifting belt and back injury prevention training class for airline baggage handlers. Appl. Ergonomics. 1992; 23: 319-329.
Hunter GR, McGuirk J, Mitrano N, et al. The effects of a weight training belt on blood pressure during exercise. J Appl Sport Sci Res. 1989; 3: 13-18.
I was told I have a scoliosis. I hear that a lot from patients as you’re your Woodbridge, Dale City VA Chiropractor but it doesn’t always mean something bad. As a matter of fact, it hardly means anything bad especially from adults. The fact is lots of us have them because our hearts are in the way and the spine slightly bends around it.
What is scoliosis?
Because we walk on 2 feet, the human nervous system constantly works through reflexes and postural control to keep our spine in a straight line from side to side. Occasionally, a lateral (sideways) curvature develops. If the curvature is larger than 10 degrees, it is called scoliosis. Curves less than 10 degrees are often just postural changes. Scoliosis can also be accompanied by lordosis (abnormal curvature toward the front) or kyphosis (abnormal curvature toward the back). In most cases, the vertebrae are also rotated.
In more than 80% of cases, the cause of scoliotic curvatures is unknown; we call this condition idiopathic scoliosis. In other cases, trauma, neurological disease, tumors, and the like are responsible. Functional scoliosis is often caused by some postural problem, muscle spasm, or leg-length inequality, which can often be addressed. Structural scoliosis does not reduce with postural maneuvers. Either type can be idiopathic or have an underlying cause.
What are the symptoms of scoliosis?
Scoliosis can significantly affect the quality of life by limiting activity, causing pain, reducing lung function, or affecting heart function. Diminished self-esteem and other psychological problems are also seen. Because scoliosis occurs most commonly during adolescence, teens with extreme spinal deviations from the norm are often teased by their peers.
Fortunately, 4 out of 5 people with scoliosis have curves of less than 20 degrees, which are usually not detectable to the untrained eye. These small curves are typically no cause for great concern, provided there are no signs of further progression. In growing children and adolescents, however, mild curvatures can worsen quite rapidly—by 10 degrees or more—in a few months. Therefore, frequent checkups are often necessary for this age group.
Evaluation begins with a thorough history and physical examination, including postural analysis. If a scoliotic curvature is discovered, a more in-depth evaluation is needed. This might include a search for birth defects, trauma, and other factors that can cause structural curves.
Patients with substantial spinal curvatures very often require an x-ray evaluation of the spine. The procedure helps determine the location and magnitude of the scoliosis, along with an underlying cause not evident on physical examination, other associated curvatures, and the health of other organ systems that might be affected by the scoliosis. In addition, x-rays of the wrist are often performed. These films help determine the skeletal age of the person, to see if it matches an accepted standard, which helps the doctor determine the likelihood of progression. Depending on the scoliosis severity, x-rays may need to be repeated as often as every 3 to 4 months to as little as once every few years.
Other tests, including evaluation by a Scoliometer™, might also be ordered by the doctor. This device measures the size, by angle, of the rib hump associated with the scoliosis. It is non-invasive, painless, and requires no special procedures. A Scoliometer™ is best used as a guide concerning progression in a person with a known scoliosis—not as a screening device.
Is scoliosis always progressive?
Generally, it is not. In fact, the vast majority of scolioses remains mild, is not progressive, and requires little treatment, if any.
In one group of patients, however, scoliosis is often more progressive. This group is made up of young girls who have scolioses of 25 degrees or larger, but who have not yet had their first menstrual period. Girls generally grow quite quickly during the 12 months before their first period and if they have scolioses, the curvatures tend to progress rapidly. In girls who have already had their first periods, the rate of growth is slower, so their curves tend to progress more slowly.
What is the treatment for scoliosis?
There are generally three treatment options for scoliosis—careful observation, bracing, and surgery. Careful observation is the most common “treatment,” as most mild scoliosis do not progress and cause few, if any, physical problems. Bracing is generally reserved for children who have not reached skeletal maturity (the time when the skeleton stops growing), and who have curves between 25 and 45 degrees. Surgery is generally used in the few cases where the curves are greater than 45 degrees and progressive, and/or when the scoliosis may affect the function of the heart, lungs, or other vital organs.
Spinal manipulation, therapeutic exercise, and electrical muscle stimulation have also been advocated in the treatment of scoliosis. None of these therapies alone has been shown to consistently reduce scoliosis or to make the curvatures worse. For patients with back pain along with the scoliosis, manipulation and exercise may be of help.
Most people with scoliosis lead normal, happy, and productive lives. Physical activity including exercise is generally well-tolerated and should be encouraged in most cases.
Ankle injuries seem so common that they are no big deal. This could be true to some of the ankle injuries I see but they all need to be diagnosed correctly because they can cause your back to hurt. Your Woodbridge, Dale City VA Chiropractor has some tips on just how bad you hurt yourself and when you should take it seriously.
Ankle Rehabilitation Program1
As described in Human Locomotion, the following is a sample ankle sprain rehabilitation plan.
Phase 1. The patient is unable to bear weight.
A) Compressive wrap with U-shaped felt balance around fibula. Change every 4 hours.
B) Patient actively abducts/adducts toes for 5 seconds, repeat 10 times.
C) Write out alphabet with toes, 5 times per day.
D) Stationary bike, 15 minutes per day.
E) Ankle rock board performed while seated (off weight-bearing), 30 circles, performed clockwise and counterclockwise 2 times per day. Perform on uninjured ankle while standing for 3 minutes. The standing rock board performed on the uninjured ankle has been shown to increase proprioception in the contralateral limb.
F) Mild Grade 3 and 4 mobilization of the joints of the foot and ankle.
Phase 2. Patient can walk with minimal discomfort, and the sprained ankle has 90 percent full range of motion.
A) Mobilize all stiff joints in the lower extremity and pelvis.
B) Thera-Band exercises in all planes, 3 sets of 25 in each direction.
C) Double-leg and then single-leg heel raises on the involved side, 3 sets of 10 reps, performed 2 times per day.
D) Standing closed-eye balance, 30 seconds, 5 times per day.
E) Standing single-leg ankle rock board, performed for 1 minute, 5 times per day.
F) Closed kinetic chain exercises. (The sprained ankle is positioned securely on the ground while the patient pulls a resistance band forward and to the side. The patient then rotates 180° and the exercise is repeated by extending and abducting the uninvolved limb.)
Phase 3. Patient can hop on involved ankle without pain.
A) Run at 80 percent full speed, avoid forefront touch down.
B) Minitrampoline: 3 sets of 30 jumps forward, backward, and side to side. Begin on both legs, progress to single limb.
C) Plyometrics performed on a 50cm and a 25cm box, positioned one meter apart. Jump from one box to the ground and then to the other box, landing as softly as possible. Perform 3 sets of 5 repetitions.
Resource:
Michaud, T. 2011. Human Locomotion: The Conservative Management of Gait-Related Disorders. Newton Biomechanics.
As your Chiropractor in the Woodbridge, Dale City area of course I see tons of low back pain. It seems so common I never really paid attention to just how common it was in the general public not just in my office.
I started looking at the numbers and 31 million Americans experience low-back pain at any given time.1 Even though it is so common there is a lot people don’t know about it. I must confess when my back has a problem and I call a chiropractic friend of mine I seem to forget the causes of back pain too. Naturally my back complaint is different than the rest of the worlds. Here are some pretty interesting facts about back pain and if you ever get back pain be sure to call.
A few interesting facts about back pain:
Low back pain is the single leading cause of disability worldwide, according to the Global Burden of Disease 2010.
Back pain is one of the most common reasons for missed work. In fact, back pain is the second most common reason for visits to the doctor’s office, outnumbered only by upper-respiratory infections.
One-half of all working Americans admit to having back pain symptoms each year.2
Experts estimate that as much as 80% of the population will experience a back problem at some time in their lives.3
Most cases of back pain are mechanical or non-organic—meaning they are not caused by serious conditions, such as inflammatory arthritis, infection, fracture or cancer.
Americans spend at least $50 billion each year on back pain—and that’s just for the more easily identified costs.4
What Causes Back Pain?
The back is a complicated structure of bones, joints, ligaments and muscles. You can sprain ligaments, strain muscles, rupture disks, and irritate joints, all of which can lead to back pain. While sports injuries or accidents can cause back pain, sometimes the simplest of movements—for example, picking up a pencil from the floor— can have painful results. In addition, arthritis, poor posture, obesity, and psychological stress can cause or complicate back pain. Back pain can also directly result from disease of the internal organs, such as kidney stones, kidney infections, blood clots, or bone loss.
Manipulation as a Treatment for Back Problems
Used primarily by DCs for the past century, spinal manipulation has been largely ignored by most others in the health care community until recently. Now, with today’s growing emphasis on treatment and cost effectiveness, spinal manipulation is receiving more widespread attention.
Spinal manipulation is a safe and effective spine pain treatment. It reduces pain (decreasing the need for medication in some cases), rapidly advances physical therapy, and requires very few passive forms of treatment, such as bed rest.5
In fact, after an extensive study of all available care for low back problems, the federal Agency for Health Care Policy and Research (now the Agency for Health Care Research and Quality) recommended that low back pain sufferers choose the most conservative care first. And it recommended spinal manipulation as the only safe and effective, drugless form of initial professional treatment for acute low back problems in adults.6
A well respected review of the evidence in the Annals of Internal Medicine pointed to chiropractic care as one of the major nonpharmacologic therapies considered effective for acute and chronic low back pain.7
More recently, research has shown that there is strong evidence that spinal manipulation for back pain is just as effective as a combination of medical care and exercise, and moderate evidence that it is just as effective as prescription NSAIDS combined with exercise.8
A patient information article published in the Journal of the American Medical Association in 2013 also suggested chiropractic care as an option for people suffering from low back pain–and noted that surgery is usually not needed and should only be tried if other therapies fail.9
The American Chiropractic Association (ACA) urges you to make an informed choice about your back care. To learn more about how the services of doctors of chiropractic may help you, review the results of recent research studies and contact a doctor of chiropractic in your area. Search ACA’s database of members to find a doctor of chiropractic near you.
Tips to Prevent Back Pain
Maintain a healthy diet and weight.
Remain active—under the supervision of your doctor of chiropractic.
Avoid prolonged inactivity or bed rest.
Warm up or stretch before exercising or physical activities, such as gardening.
Maintain proper posture.
Wear comfortable, low-heeled shoes.
Sleep on a mattress of medium firmness to minimize any curve in your spine.
Lift with your knees, keep the object close to your body, and do not twist when lifting.
Quit smoking. Smoking impairs blood flow, resulting in oxygen and nutrient deprivation to spinal tissues.
Work with your doctor of chiropractic to ensure that your computer workstation is ergonomically correct.
References:
Jensen M, Brant-Zawadzki M, Obuchowski N, et al. Magnetic Resonance Imaging of the Lumbar Spine in People Without Back Pain. N Engl J Med 1994; 331: 69-116.
Vallfors B. Acute, Subacute and Chronic Low Back Pain: Clinical Symptoms, Absenteeism and Working Environment. Scan J Rehab Med Suppl 1985; 11: 1-98.
Ibid.
In Project Briefs: Back Pain Patient Outcomes Assessment Team (BOAT). In MEDTEP Update, Vol. 1 Issue 1, Agency for Health Care Policy and Research, Rockville, MD.
Time to recognize value of chiropractic care? Science and patient satisfaction surveys cite usefulness of spinal manipulation. Orthopedics Today 2003 Feb; 23(2):14-15.
Bigos S, Bowyer O, Braen G, et al. Acute Low Back Problems in Adults. Clinical Practice Guideline No.14. AHCPR Publication No. 95-0642. Rockville, MD: Agency for Health Care Policy and Research, Public Health Service, U.S. Department of Health and Human Services, December, 1994.
Chou R, Hoyt Huffman LH. Nonpharmacologic therapies for acute and chronic low back pain: a review of the evidence for an American Pain Society/American College of Physicians Clinical Practice Guideline. Ann of Internal Med 2 Oct. 2007;147(7):492-504.
Bronfort G, Haas M, Evans R, et al. Evidence-informed management of chronic low back pain with spinal manipulation and mobilization. Spine. 2008;8(1)213-225.
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Midback pain can come from many different things. Muscle spasm from poor posture is usually the main cause. That spasm can some time lead to what we just call a popped rib. It is the real defined pin point pain in your mid back. Your Woodbridge, Dale City VA chiropractor wants to explain to you just what a popped rib is and how it is fixed.
1 Moist Heat, One of the biggest complaints, when a rib is out, is muscle spasming. Heat will help you endure a muscle spasm. There is a caveat, however. Heat brings blood to an area and it can help with lactic acid build up as well.
2 Massage, but be careful. As mentioned, muscles are often tight when a rib is not functioning properly. massage can really help to calm down the muscles. Here again, a word of warning. Often times, the person giving the massage will feel a good sized bump and mistake what is really the head of the rib for a muscle knot. Rubbing this bump will not only be painful but can increase symptoms. Working on the areas around it can be quite helpful. Massaging after the rib is moving again is great.
3 TENS or Electric Stimulation. A great, non-drug option for killing a spasm and managing pain is to use e-stim, TENS or something similar. These are basically devices that send electrical pulses through wires and patches over muscles.
4 Get it adjusted! At the end of the day, until the rib starts moving properly it will cause problems. Not all chiropractors are great at adjusting ribs as they can be difficult. Likewise, you really need to have the specific rib adjusted and not just do a general spine adjustment. Even after you get it adjusted it may still feel out. Remember that the muscles have most likely tightened around it and formed a knot. Symptoms can take a while to settle down.
5 Mind your posture and quit trying to stretch it. Typically, ribs go out because of a forward head and shoulder posture. So, why do we always try and stretch that same way to get it to feel better? Likewise, stretching spasming muscles does not really work. It drives me crazy when I adjust a rib and the first things my patient does is check to see if stretching forward still hurts. That is like separating a wound to see if it has healed yet. If you keep doing it, it will never heal. Instead, look straight ahead and pull your shoulder blades down and back. Here is the vintage YouTube video I created to demonstrate. If you do this exercise and it is still really painful, chances are the rib is out again.
Ribs can definitely be tricky. Sometimes they stay in after one adjustment and sometimes they take several adjustments. Usually, the longer it is out the more adjustments it will take. The rib joints at the front where it connects to the sternum can go out, too. These are also very painful and can be adjusted, although it is a different method. Please remember that although rib pain is brutal, it is not that damaging. Stressing about it will only complicate the healing process. If you have pain to one side of the spine by the shoulder blades, in the front next to the sternum, radiating along the ribs, or all of the above, just come in and we can either help you or, at least, point you in the proper directions.
Injuries to our joints tend to add up. So over time they become less and less mobile and more and more painful. It is always a good idea to try and maintain as much of a ROM as possible. The use it or lose it saying applies here. Your Woodbridge, Dale City VA Chiropractor has a few easy things you can do to maintain you cervical ROM.
Maintenance of the neck range of motion is easier than you would think and pretty basic but doing it daily makes a world of difference. One of the main reasons for neck pain is poor posture. So I tell all my patients to try and break up long periods of sitting at the computer. If you get up every 45 minutes or so and do some of these stretches you can help your neck a bunch.
That being said you need to start in a good neutral position so when you do the exercises you aren’t creating another problem. Start with you neck squarely over shoulders with your shoulder relaxed at your side.
Rotations. Sitting or standing, turn your head slowly to the left and then to the right as far as you can, comfortably. Hold each stretch for 10 seconds to 30 seconds.
Shoulder circles. While standing, raise your shoulders straight up, then move them in a circle around, down and back up again. Circle in both directions.
Side stretches. While standing, stretch your neck slowly to the left trying to touch your ear to your shoulder. Repeat on the right side.
Resistance exercises. Place your right hand against your head above your ear and gently press, resisting the movement with your neck. Do the same with your left hand on the other side.
Head lifts. Lie on your back with your knees bent and feet flat on the floor. Lift and lower your head, keeping your shoulders flat on the floor. Next, lie on 1 side and lift your head toward the ceiling. Repeat this movement on your other side and while lying on your stomach. Demonstration of head lifts.
These should help you maintain a pain-free range of motion but seeing your chiropractor on a regular basis will help you maintain alignment and also decrease muscle spasms.