Packing on a few!

Once we make it to middle age putting on weight becomes easier and easier.  At the same time low back pain becomes more common.  Sometimes the low back pain was coming no matter what and sometimes it is a factor of the weight gain.  So, it is a factor but just how much.  Your Woodbridge, Dale City VA chiropractor has some information that sheds some light on it.

According to the American Obesity Association, episodes of musculoskeletal pain, and specifically back pain, are prevalent among the nearly one-third of Americans who are classified as obese.  The American Obesity Association also reports that more obese persons say they are disabled and less able to complete everyday activities than persons with other chronic conditions.

Some of the most common obesity-related problems include musculoskeletal and joint related pain.  For people who are overweight, attention to overall weight loss is important as every pound adds strain to the muscles and ligaments in the back.  In order to compensate for extra weight, the spine can become tilted and stressed unevenly. As a result, over time, the back may lose its proper support and an unnatural curvature of the spine may develop.

In particular, pain and problems in the low back may be aggravated by obesity. This occurs for people with extra weight in their stomachs because the excess weight pulls the pelvis forward and strains the lower back, creating lower back pain. According to the American Obesity Association, women who are obese or who have a large waist size are particularly at risk for lower back pain.

Obese or overweight patients may experience sciatica and low back pain from a herniated disc. This occurs when discs and other spinal structures are damaged from having to compensate for the pressure of extra weight on the back.

In addition, pinched nerves and piriformis syndrome may result when extra weight is pushed into spaces between bones in the low back area.

Arthritis of the spine that causes back pain may be aggravated when extra body weight strains joints. Those patients with a Body Mass Index (BMI) of greater than 25 are more likely to develop osteoarthritis than those with a lower BMI. The American Obesity Association recommends modest weight loss as a treatment for some types of osteoarthritis.

The effectiveness of back surgery may also be affected by a patient’s weight. Obese patients are at higher risk for complications and infections after surgery compared to patients who are not obese. For seriously overweight patients, paying attention to weight loss before undergoing back surgery may improve the healing process after surgery.

Identifying the Need for Weight Loss

Body Mass Index (BMI) is a measure commonly used by medical practitioners. BMI is a mathematical formula (BMI=kg/m2) that takes into account a person’s weight in kilograms and height in meters and calculates a number. The higher a person’s BMI falls on a pre-determined range of values, the higher the likelihood for obesity.  Although there is some debate over the specific meaning of BMI measurements, a BMI of 30 or higher is typically considered to be obese, while a measure of 25 to 29.9 is typically considered to be overweight.

It is also important to evaluate where excess fat is carried on the patient’s body. Patients who carry more weight around their midsection are at greater risk for obesity-related health problems, such as low back pain. Weight loss for health considerations is often advisable for women with a waist measurement of more than 35 inches or men with a waist measurement of more than 40 inches.

 

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Managing Low Back Pain

Low back pain is one of the most common things for people to see a Doctor.  As your Chiropractor in the Woodbridge, Dale City VA area this works out pretty good for me.  Just kidding…  But there are some tings you can do to prevent the low back pain.  One of the best things you can do is stretch.  And stay hydrated.

Here are some daily stretches you can do to keep your back stretched and relaxed so the muscles function correctly.

  1. The Deep Squat

Stand up straight with your arms folded across your chest. Place your feet shoulder-width apart and toes pointing out slightly.  Squat down as far as you can, keeping your heels on the floor. As you squat ensure your weight goes into your heels and not your toes. For a full range of movement, your bum should sit down by your heels and your head should be tall and looking forward. Perform the exercise slowly when lowering down, giving yourself time to keep control and lower all the way – or as far as your range of movement will allow.  Pause for a count of two at the bottom of the squat, allowing your groin area to relax. Your knees should be directed slightly outwards in alignment with your feet. Keeping your knees out, squeeze your gluteals and stand up out of the squat.  Only go as far as you can without any pain. As you perform the exercise regularly you will slowly but surely be able to achieve greater flexibility.  Do this for 2 sets of 10.

 

  1. Knee to Chest

Lie on your back, flex your knees up and do a pelvic tilt so you press your lower back flat to the floor.  Slowly and gently pull your right knee to your chest at a slight angle towards your left shoulder.  Hold for 5 seconds and release back to the bent position.  Then repeat with the opposite leg.  Do this 10 times in alternating fashion

  1. Downward Dog

Place your hands and feet on the floor, shoulder-width apart, knees bent and hips high.  Your heels should be off the floor at this point. Relax your head and neck so you are looking towards your knees.  Do a pelvic tilt so your lower back is arched and your spine is straight.  Now straighten your arms and pull your shoulder blades together. Straighten your knees as well.    You may lose the arch in your low back but don’t allow your lumbar spine to flex.  This will require a good abdominal squeeze to maintain the lumbar arch.  Hold for 30 seconds and relax.  Repeat 5 times.

  1. Spine twists

Sit down with your legs loosely crossed. Pull your back up tall and stick your chest out so that you are sitting upright with perfect posture. Fold your arms across your chest.  Tighten your abs so that your pelvis is stable. Then slowly turn your head and shoulders to one side. Turn as far as you can and you will feel the stretch in the rib area. Hold the end position for a count of two and then turn across to the other side and repeat.  Perform two sets of 10 repetitions each side.

Do not force any of these exercises and if you feel any discomfort stop.  Keeping your low back stretched will help you prevent some low back injuries but routine chiropractic visits with these stretches can help prevent the big injuries.  Of course injuries are inevitable but if your try to prevent the preventable ones you can eliminate a lot of pain from your life.

 

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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