Monday, September 30, 2019
Will Whole Body CryoTherapy Help With Chronic Pain Syndrome?
We've often heard the banter amongst athletes and those with alpha male syndrome as they shout "No Pain, No Gain" as a 'rite of passage' to manhood. We all know it's mostly bravado, but we also know there is a little truth to it, in that to build muscle you must first tear it down so it can repair itself and grow stronger. But, what if the pain never went away? What if the pain lasted 3-months or more? When it does we call it chronic pain and when it happens about one-quarter of those folks are actually afflicted with a medical condition, a serious one called; Chronic Pain Syndrome (CPS) and yes, it is a real thing.
Now then, chronic pain and chronic pain syndrome (CPS) are not the same. In temporary acute pains such as injuries, muscle pain, or temporary joint pains, they are easily curtailed by interfering in the body's inflammation process. CPS eventually leads to 'pain memory', disrupted sleep, depression, and an on-going cycle which manifests itself into a permanent condition.
Many with CPS turn to pain medications, and we all know that pain meds unfortunately come with adverse side effects. One session for Whole Body CryoTherapy will not stop CPS, but it will temporarily put you in a good mood and you'll find yourself without pain temporarily. For some it is possible overtime and regular sessions to retrain your brain and 'pain memory'. By keeping the pain at bay and the inflammation down with regular visits your pain threshold will embolden and you can overcome future minor pain without relapse.
Since CPS also disrupts your sleep and since Whole Body CryoTherapy helps you sleep better you will have more energy and stamina to shake off the pain, and over the course of weeks and many sessions you will feel much better than even before your CPS condition started. At least that's what regular users of Whole Body CryoTherapy say who've experienced what you are going through now.
Whole Body CryoTherapy can and will potentially change your life, no more pain. You will be better than you ever knew possible. This gives you an advantage, as adversity builds character and you've been through more with your CPS than most people could ever imagine in their worst nightmares. You have more character and just think what you can do once your pain is gone?
An interesting piece of research on this, so you can see for yourself, is: "Effectiveness comparison of local and whole body cryotherapy in chronic pain," by Elzbieta Miller. This work also references: "Fizjoterapia Polska, MedSportPress, 2006; 1(4); Vol. 6, 27-31'
Lance Winslow is a retired Founder of a Nationwide Franchise Chain, and now runs the Online Think Tank and writes eBooks so, check out the choices for your eReader.
Sunday, September 29, 2019
Uses Of Transcutaneous Electrical Nerve Stimulation
The use of a TENS machine should be as one part of a pain board program under the guidance of your doctor/healthcare practitioner.
Image By Professorpotter
How To Use A TENS Machine
The unit may be hooked to a belt and is connected to two or more electrodes. The electrode placement is subject to experimentation to find the positions that work best for you. Electrodes may be placed over the painful area, surrounding, over the nerve supplying the painful area, or on the opposite side of the body.
The unit may be hooked to a belt and is connected to two or more electrodes. The electrode placement is subject to experimentation to find the positions that work best for you. Electrodes may be placed over the painful area, surrounding, over the nerve supplying the painful area, or on the opposite side of the body.
TENS is also used to convey topical steroid medication through the skin to treat critical episodes of pain. This treatment is called Iontophoresis. The mild current causes the medication to migrate into soft tissue serving to reduce inflammation.
TENS Machine provide Short-term Pain Relief:
Sensory Level Stimulation - The Gate domination theory of pain means that the electrical input of the TENS machine interferes with the transmission of pain signals, by blocking the neural "gate" through which the pain travels.
Motor Level Stimulation - The goal of motor level stimulation is to cause the release of the body's own opiate-like substances to achieve pain relief.
Benefits of TENS Unit
Benefits of TENS Unit
The main working of TENS Unit is to block the pain signal between pain area and brain. This device mostly confuses people with EMS device which look similar. EMS stands for Electrical Muscle Stimulation and its main purpose is to stimulate muscles.
There are many benefits of TENS Unit. On the other hand, there are some cautions as well. It is not recommended to use on people who have heart pacemaker implant and also who are pregnant.
There are many benefits of TENS Unit. On the other hand, there are some cautions as well. It is not recommended to use on people who have heart pacemaker implant and also who are pregnant.
Nerve damage can often lead to pain or loss of movement. When the nerves are not able to receive or send signals correctly, pain or difficulty to move will follow. By using a machine, you can retrain your confidence to work properly. Often seen being used by physical therapists, the electric impulse will trigger a user's muscle retraining the brain and nerve patterns. This compulsion is often enough to let the nerve follow the correct path to the muscle. With enough time, this may allow you to regain lost mobility due to an injury or accident.
Many makers are contributing Tens units that act as massagers. This element will follow a different pulse pattern to supply a massage to the user. For instance, the intensity levels may rise, lower and rise even higher to massage the muscle internally. Even standard components now come with programmable settings that allow users to essentially massage themselves with a unit.
Tens units are advanced medical tools, but they are very easy to use at home. Users can point the included pads on the muscle that needs stimulation and the machine will do the rest. Unlike complicated units of the past, newer units are simple to use and adjust. Users directly have to change a dial or choose the right schedule setting to allow for correct usage.
Pain can easily lead to a drastic change in lifestyle. With pain, fear often follows when doing the most mundane tasks. This guides to rehabilitation taking even longer, or it can lead to a person develop a phobia that sources them not to perform certain movements that may cause an increase in pain.
Also, it is better not to put TENS Electrodes or TENS Pads over the eyes, on the front of the neck, on wounds or ill skin tissues, on tumors and directly over spinal column. The latter is also not advised for the regular hand massage.
The Author has personal experience of using tens therapy for back pain, electrodes are placed on the skin over an area of pain in the back. This creates electrical instinct that travels along nerve fibers and creates a tingling sensation.
Saturday, September 28, 2019
What Do Chiropractors Do?
When it comes to back pain, neck pain, headaches and just general aches and pains, there are a multitude of treatment options at your disposal. Which is the most suitable for you?
You and your family should expect nothing short of the most beneficial care. With spine related back and neck pain being one of the leading causes of disability worldwide, it is critical to seek out the proper approach to resolving your issues.
So, where does chiropractic fit into this and is it really all about simply reducing pain?
What is Pain?
Pain is merely a symptom. That's important to understand when talking about health and chiropractic.
With time, most pain will eventually subside to a tolerable degree if not completely, whether with the help of medication or not. The underlying problem is that the source of the pain is often still there; however, once you are no longer experiencing any pain you mistakenly believe you are healed. Hence the mindset of "just toughen up and deal with it."
This leads to many people who experience intermittent chronic pain that never truly goes away and wonder why. The result is often a bigger problem over time that moves beyond annoying and into impacting your ability to function.
An alternative approach, and one that is gaining more and more popularity with the prescription pain drug abuse now classified as an epidemic(1), is chiropractic care.
Surveys show that chiropractors are used more often than any other alternative provider group with high satisfaction rate and steadily increasing patient use which has tripled in the past two decades.(2)
What is Chiropractic?
On a broad spectrum you can seek conservative or non-conservative care for a health condition. Let's dive in to evaluate our options. Chiropractic, physical therapy, massage and acupuncture are all forms of conservative care. Non-conservative care tends to require a more invasive approach, such as surgery, injections or prescription medications (ingested chemicals) and is recommended and performed by medical doctors.
Depending on the severity of the injury, disease or condition you may need immediate medical intervention or even surgery. This is a rare scenario but still needs to be addressed. Logic would tell us that any condition not life-threatening should initially be treated with a more conservative approach and then move towards more invasive approaches if the conservative care isn't working in a reasonable time period.
Chiropractors are musculoskeletal specialists who have expertise in caring for a variety of spine related conditions including neck pain, lower back pain and headaches. One of the main differences between chiropractors and other healthcare providers is their ability to find and correct a condition called a subluxation. A subluxation is a slight misalignment and restriction of the motion in the joint space that connects two spinal bones (called the 'intervertebral joint space'). This restriction can lead to associated muscle tension, nerve irritation and a host of symptoms that may accompany it, including pain.
Depending on which resources you access, a subluxation may lead to anything from a low back ache to compromised lung function. This argument of how far reaching a subluxation can be is not within the scope of this document. The research is out there.
However, one irrefutable fact is that if left untreated it can result in the development of adhesions in the stuck joint space(3) and evidence shows that the immobilized joints can also lead to premature osteoarthritis (degeneration).(4)
What is an Adjustment?
Chiropractors improve subluxated spinal bones by administering a specific force into the stuck spinal bones and joint spaces to free up the motion and in some cases even improve alignment. The force is called an adjustment.
It may be administered by hand or via an electric or spring-loaded instrument. The amount of pressure or force applied to the stuck spinal bones depends on the age and size of the patient as well as their overall general health.
For example, the average pressure used to adjust a healthy adult may be 300 to 400 newtons. The adjustment force for a child is typically less than 30 newtons. As a reference point - the typical pressure used for typing on a keyboard is 13 newtons of force.
While a chiropractic office may limit the practice to the adjustment, many chiropractors offer services beyond 'chiropractic.' It is important to understand that chiropractic is not the only strategy you should employ for conservatively improving spine related problems such as subluxations. Stretching and strengthening, improving diet, getting more rest, reducing stress and changing postures at work and home are great examples of the next step approaches that must be made to make lasting improvements in your spine.
Chiropractic is a field that philosophically incorporates preventative or maintenance care that is part of a healthy lifestyle. Most chiropractors reinforce and educate their patients to live a healthy and active lifestyle that allows them to be functionally fit. Just like anything else, it takes time to learn and incorporate a new lifestyle to prevent subluxations in the future.
Most chiropractic care plans require multiple visits to restore proper motion and then recommend continued care - at a lesser frequency - beyond this point to prevent future subluxations and to e
nsure the spine stays mobile and healthy.
Chiropractic care is a lot like exercise. You workout to get in shape but you must continue to workout to maintain that shape. And just like exercise, routine chiropractic maintenance care is not something you must do to stay alive but it has been proven through many studies to improve the quality of your life.
Sources
1. Unintentional Drug Poisoning in the United States. Centers for Disease Control and Prevention, 2010. Prescription Drug Abuse. White House Office on National Drug Policy. Accessed November 2013.
2. Source: Meeker, Haldeman (2002), Annals of Internal Medicine
3. Cramer GD, Henderson CNR. Little JW, et al; Zygapophyseal Joint Adhesions after Induced Hypomobility. JMPT 2010;33(7); 508
4. Videman, Experimental models of osteoarthritis: The role of immobilization. Clinical Biomechanics, 2:223-229, 1987
Dr. Daron Stegall is a licensed chiropractor from Keller, Texas. He is also COO and co-founder of Express Chiropractic and Express Chiropractic Franchises.
For more information about Express Chiropractic, visit the website at Express Chiropractic. For chiropractic franchising information visit Express Chiropractic Franchising.
Friday, September 27, 2019
How Inversion Tables Relieve the Back Pain
First, it is important to note that inversion therapy is not for every person as people might have certain issues like hypertension, glaucoma, or anything, which can interfere with the process. It is always a good idea to consult the doctor if the person suffering from the back pain has any of these conditions. The purpose of the inversion table is to imply the inversion therapy on the users. However, the effects can be short term as there is no documented proof of getting rid of the back pain forever.
Image By Giorgostr
The inversion tables relieve the back pain in the following ways:
- When a person is hanging down in an upside down position on the inversion table, there is a certain impact of gravity on the spine.
- The vertebra gets some spacing and somehow the spine stretches also known as spine traction. This can result in relieving the pain for a while.
- The person hanging upside down can feel a little better because of this process especially if the back pain has been troubling them for a while, the inversion table might seem like a good choice at this particular point.
- When a person is in a standing position the gravitational pull on the spine is also facing in the downward direction, hence the spine decompresses.
Inversion tables change the dynamics of the human body and by keeping the feet above the head, it seems like a good option for a person having back pain all the time because even a temporary relief from pain can make him or her a little productive. The inversion therapy is also beneficial for the human brain as there is better blood flow to the brain and thus the overall circulation increases, which can also create a positive impact on the memory of the person lying upside down. Thus, not only the back pain but also memory gets the benefits as well. However, overdoing the process and incorrect use of the equipment can result in stretching of the muscles, which would not be a good option.
In order to reap the maximum benefits from the inversion table and to have a positive impact on the inversion therapy, it is important to take it slow. A slight change in angle even at 15 degrees is likely to create an impact on the body. Overdoing and overusing the technique and the equipment can cause injuries to the person. It is very important to listen to the body as the human body can depict when it is the right time to stop the process. It is all about getting used to the main idea and in order to introduce the use of inversion table in everyday use, it is important that the routine is set wisely. A person suffering from the back pain might be desperate to use the inversion table however, it is better to consult the doctor before using any such equipment for the very first time in life. It can also have an effect on the inner ear and some people might even feel nausea.
As an independent writer, I love to research about back pain as well as pain. Among all ways, inversion table therapy is most preferable. For this issue, you can check out my personal blog about best inversion table: https://fitgeeky.com/
Thursday, September 26, 2019
Back Pain? You Might Want to Stop These 5 Mistakes
There are a lot of things that can cause back pain. Most commonly, poor daily habits are the ones that cause you to having an aching back.
If you're constantly suffering from back pain, or if you need to take steps to prevent a painful back, try to avoid these five unhealthy habits.
1. Sitting for Too Long
Sitting improperly can also overstretch the spinal tendons and strain the structures surrounding your spine. Sitting for a long period of time can degenerate the muscles in your back and they can become less flexible. It can also reduce the amount of blood circulating and the oxygen going to the muscle cells.
Sitting improperly can also overstretch the spinal tendons and strain the structures surrounding your spine. Sitting for a long period of time can degenerate the muscles in your back and they can become less flexible. It can also reduce the amount of blood circulating and the oxygen going to the muscle cells.
Additionally, it changes the natural curve of your spine, which means your back muscles have to hold your back in shape.
2. Improper Lifting
Improper lifting of heavy objects increases the stress placed on the back and can easily cause muscle tears, tissue damage or in more serious cases, small fractures. To avoid this, use your bum muscles more when lifting heavy objects; if possible, ask someone to assist you.
Improper lifting of heavy objects increases the stress placed on the back and can easily cause muscle tears, tissue damage or in more serious cases, small fractures. To avoid this, use your bum muscles more when lifting heavy objects; if possible, ask someone to assist you.
When it comes to lifting weights, it can help strengthen your back only if done correctly and with appropriate training and assistance.
3. Poor Posture
Poor posture is one of the significant reasons for lower back pain but is also one of the most underlooked. Bad postural habits alter the biomechanics of your whole body.
Poor posture is one of the significant reasons for lower back pain but is also one of the most underlooked. Bad postural habits alter the biomechanics of your whole body.
The increasing pressure on your lower back due to altered biomechanics can cause a discomfort in your back. Practicing and maintaining correct posture is important in order to avoid serious health problems.
4. Staying Overweight
Generally, people who are overweight are at a much greater risk of back pain. The weight contributes to the risk of injury to the spine and back and puts additional pressure on the spine. Since there is an excess weight in the core, the pelvis is pulled forward, straining the lower back and creating a lot of pain and medical issues.
Generally, people who are overweight are at a much greater risk of back pain. The weight contributes to the risk of injury to the spine and back and puts additional pressure on the spine. Since there is an excess weight in the core, the pelvis is pulled forward, straining the lower back and creating a lot of pain and medical issues.
The body's center of gravity and will shift with excess weight. This shift will pull your body forward and strain your back. The shift will also cause your body to hold an unnatural posture which in return can cause pain and other back problems.
5. Smoking
Smoking can affect the part of the brain that processes sensory stimuli and the central perception of pain particularly; cigarettes affect the way the brain sends its pain signals. By Smoking our tissues of the lower back can also get damaged and to a different place in the body by slowing down circulation and reducing the flow of nutrients to joints and muscles.
Smoking can affect the part of the brain that processes sensory stimuli and the central perception of pain particularly; cigarettes affect the way the brain sends its pain signals. By Smoking our tissues of the lower back can also get damaged and to a different place in the body by slowing down circulation and reducing the flow of nutrients to joints and muscles.
Perhaps getting rid of these bad habits can help you minimize back pain. Furthermore, incorporating healthy habits into your everyday life can add up to the benefit. It can be by exercising regularly and practicing good posture.
CONCLUSION:
How about getting help from a CAPAAR physiotherapist to sort out your back pain? After all, when it comes to correcting faulty patterns and recommending exercises that are right for you, a physiotherapist is your best!
How about getting help from a CAPAAR physiotherapist to sort out your back pain? After all, when it comes to correcting faulty patterns and recommending exercises that are right for you, a physiotherapist is your best!
For More Details Let's Connect, http://capaar4autism.com/service/physiotherapy/
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Wednesday, September 25, 2019
Can A Chiropractor Help Your Lower Back Pain?
Lower back pain is a very common condition that most people experience at some point in their lives. In the United Kingdom, almost 10 million Britons deal with this condition daily and it is now considered to be a leading cause of disability by medical experts.
Fortunately, there are some very effective treatments available for lower back pain. One of the most best options is chiropractic treatment. It involves the non-surgical manipulation of the spine to correct alignment issues and ensure the body's musculoskeletal structure is correct. This article will explain how a chiropractor can help you alleviate your pain.
There are multiple potential causes of lower back pain, but the most common include:
Strains or tears in muscles and ligaments (mechanical pain)
Many people suffer from lower back pain because they have injured the muscles or ligaments in their back. Often, this has occurred from sports injuries, picking up heavy objects, lifting while twisting the spine, or a serious accident. Damage to your muscles and ligaments can even be caused by sleeping in an awkward position or having improper posture for many years.
Slipped (herniated) disc
The spinal column consists of a series of bones that are stacked upon one another. It includes bones in the cervical spine, thoracic spine, lumbar spine, sacrum, and coccyx.
Each bone is cushioned by a disc, which helps your body absorb shocks. The discs have two sections - a soft inner section and a tough outer ring. If a disc has been damaged or weakened, the soft section may push through the tough outer lining. This is called a herniated or slipped disc. It can be very painful and cause inflammation in your lower back.
Pinched sciatic nerve
The sciatic nerve is the largest nerve in the human body. It consists of many nerve roots that branch out from the spine in the lower back. If a part of the sciatic nerve is compressed by a poorly aligned spine or an injury, it can cause a significant amount of back pain. The pain from a pinched sciatic nerve can also appear in the buttocks and legs.
Referred pain
Referred back pain is pain caused by the legs, ankles, feet, and hips that affects the back. This can often be corrected by improving a person's posture.
How can a chiropractor help you?
Chiropractic treatments involve a hands-on manipulation of the body to properly align the spine and the body's musculoskeletal structure. This helps the body heal without the need for surgery or medication and can relieve lower back pain.
Chiropractors often perform a spinal adjustment to realign the spine and surrounding muscles. This procedure involves the use of controlled force to the joints of the spine to bring the spine back into its natural position. This kind of procedure can restore mobility, help the body heal and relieve pain in the lower back.
Some of the techniques that may be used by a chiropractor when performing a spinal adjustment include:
- Direct thrust technique
The chiropractor uses high velocity force to realign a specific part of the back. This is what people commonly called having your back cracked. - Functional technique
Force is gradually applied to a joint until a release is felt and the joint is re-aligned. - Table adjustments
The chiropractor may use a table with a drop piece that releases when they apply pressure to the spine. - Pelvic blocking
The chiropractor places wedges under the patient's body, then gently moves a spinal disc away from a nerve. The wedge helps the chiropractor move the spine with less pressure. This technique is often used to treat a pinched sciatic nerve or slipped disc. - Articulatory
The chiropractor will move joints through their full range of motion.
Over the years, various studies have looked at the effectiveness of chiropractic treatments for dealing with lower back pain. One study, published in 2013, found that chiropractic treatments significantly decreased pain and improved function in military veterans suffering from back pain.
Other studies have found that:
- Chiropractic treatments produce equivalent or superior results compared to other treatment methods like medication and exercise for lower back pain relief.
- Chiropractic Manipulative Therapy in conjunction with standard medical care offers a significant advantage for decreasing pain and improving physical functioning.
- Patients with chronic low-back pain treated by chiropractors showed greater improvement and satisfaction at one month than patients treated by family physicians.
If you are suffering from lower back pain, consider visiting a chiropractor. They may be able to correct any issues that you are experiencing and help you enjoy life without lower back pain.
Dr Robert Finn D.C. qualified as a chiropractor over 25 years ago from the Anglo European College of Chiropractors (the oldest and largest chiropractic college in Europe). He is passionate about chiropractic and helping his patients reach their health goals. He has clinics in Newcastle-under-Lyme and Stoke-on-Trent. Read more about Dr Finn here: http://www.chiropractorinstoke.co.uk
Tuesday, September 24, 2019
Treating Kyphosis - It's True That People Get Shorter As They Age, Have You Ever Thought Why?
One of the causes of this decrease in height is thoracic kyphosis, also known as a rounded upper back.
What Is Kyphosis?
Kyphosis occurs when there is the excessive curvature of the spine, eventually causing a hump-like appearance in the upper back.
Between 20 and 40% of elderly adults experience kyphosis.
The greatest change in the thoracic curve occurs in women between the ages of 50 and 70 but I am noticing younger people who have excessive thoracic curvature.
Causes and Treatment
Some of the generally known causes of kyphosis include:
- degenerative changes
- compression fractures
- muscular weakness
- altered biomechanics
The main causes of kyphosis are poor posture and inefficient movement patterns. This leads to muscle imbalances that escalate the problem further.
Having bad posture and skeletal alignment even for short lengths of time throughout the day cause negative changes to your central nervous system.
Muscle resting lengths get messed up, some muscles remain in a partially contracted shortened state and others become overly stretched and weak. If the muscle length is not corrected the connective tissue around the muscle becomes hard and traps the muscle permanently in place.
Over time the forward flexion can cause bulging and subluxation of the vertebrae.
The more spend time in a flexed (bent) position, your head begins to retain a forward position. This causes increased stress and weight on the spine and neck.
The head should be directly over the body, creating a straight line from your shoulders to your ears.
By practising correct posture and engaging in exercises to strengthen the back and neck, you can lighten the load. This will give your spine a break.
Why Is Exercise Important?
Exercise, combined with good posture and chiropractic care, may help improve your rounded upper back.
Researchers looked at the effect of spinal extension exercises on kyphosis. They found that strong back muscles are better able to counteract the forward pull on the spine. That means exercises that strengthen the extensor muscles can decrease the angle of kyphosis.
Exercises that can help:
I recommend these five exercises to help prevent or improve a rounded upper back. Consistency is key and these should be repeated a minimum of three to four times per week to see results over time.
Always consult a doctor before starting an exercise routine and be sure to listen to your body. If an exercise or stretch is causing increased pain, stop and seek help.
1. Mirror Image
For this exercise, simply do the opposite movement of the posture that you are trying to correct.
- Stand tall, against a wall if needed.
- Bend the knees slightly
- Tuck your chin slightly and bring your head back directly over your shoulders.
- Imagine a small lead weight is attached to your tailbone, hanging between your legs allowing you to sense gravity and where your centre of mass is
- Gently tuck the hips in so the tailbone points straight down.
- Feel as if you are bringing your shoulder blades back and down. Hold this position for 30 seconds to one minute. Take a break if you begin to feel pain.
2. Head Retraction
This exercise is done lying on the floor and is great for the muscles of the neck that are often stretched out and weak.
- Pull your chin back toward the floor, as if you are trying to make a double chin.
- Hold for 15 seconds. Repeat five to 10 times.
3. Superman
- Lying on your stomach, extend your hands in front of your head.
- Keeping your head in a neutral position, looking towards the floor, lift your arms, and legs up towards the ceiling.
- Feel as if you are reaching far away from your body with your hands and feet. Hold for three seconds and repeat 10 times.
4. Life Extension
The goal of this exercise is to stretch the tight muscles of the chest and strengthen the weak muscles of the back.
- Begin standing tall, knees soft, core engaged, chest upright, and shoulder blades back and down.
- Once you find yourself in an ideal posture, raise your arms up into a Y position with your thumbs pointed behind you.
- In this position, take two to three deep breaths, focusing on maintaining this posture on exhale.
5. Thoracic Spine Foam Rolling
- Lie on the floor with a foam roller under you, across your mid back.
- Gently roll up and down on the foam roller, massaging the muscles of the back and thoracic spine.
The Takeaway!
By making small changes to take care of your posture today and prevent kyphosis, you can reap the health benefits for years to come. So take a break from your phone, practice good posture, and work toward a greater quality of life.
Monday, September 23, 2019
10 Minutes To A Healthy Back!
Nothing can make you feel old vulnerable more quickly than a seemingly and out-of-the-blue bad back. And if you know the feeling, it's probably little comfort that four out of five adults will at some time share it.
Yet, only a small percentage of back problems are truly serious. Eighty per cent of all lower-back pain is simple muscle strain. Even more important: Such pain almost always develops gradually - meaning the moment your back "goes out" is the end result, not the cause. And the cause, more often than not, is years and years of bad back habits.
So, what can you do to buck the odds? That's what's coming up in the next few pages - a ten-minute, ten-move formula to prevent a back problem from ever developing. A little daily back attention at home, at work, in workouts can keep your back young for a long, long time.
A healthy back stays that way from a supporting cast of strong and flexible muscles. That's why this simple routine zeroes in key back-stabilizing muscles in the torso and legs. It specifically stretches the flexors, the muscles in the front of the body that tend to get tight and short, and strengthens the extensors, the muscles in the back that tend to be underused and weak, as well as the spine-supporting abdominals.
Results: a trimmer middle and straighter posture as well as backache prevention and relief.
You'll need enough space to lie down in, an exercise mat or soft surface, a small towel, along cord or belt - and ten minutes a day.
- LOW-BACK LOOSENER: Lie down on your back with right leg straight. Holding your left knee toward chest with hands on back of thigh. Hold for ten seconds. Repeat on other side.
- SIDE-OF-HIP STRETCH: Lie down on your back with right leg straight out on floor. Bend left leg up toward chest. Grasp left knee with both hands and pull leg up and across body toward right shoulder. Feel stretch on outside of left hip. Hold for ten seconds. Repeat on other side.
- FRONT-OF-BODY LENGTHENER: Lie down on stomach with hands under shoulders, and elbows bent. Push up to slowly raise shoulders/chest straightening arms as much as possible while keeping hips in contact with mat/floor. Hold for ten seconds, and remember to breathe.
- FRONT-OF-HIP STRETCH: Kneel down on towel with left knee and place both hands on right thigh and bent in front of you. Keeping back straight, shift hips forward until you feel a stretch on front of upper left thigh. Don't let right knee bend past right foot. Hold for ten seconds. Repeat with other leg.
- BACK-OF-THIGH UNTIGHTENER: Lie down on your back. Place a rolled-up towel under your lower back. Keep legs straight. Place cord or belt around heel of right leg and slowly lift straight leg until you feel stretch in back of thigh. Hold for ten seconds. Repeat with other leg.
- LOWER-BACK STRENGTHENING: Lie down on back with heels close to buttock. And gently lift buttocks and lower back off floor until thighs and back are in a straight line. Hold for ten seconds, and remember to breathe.
- ABDOMINAL FIRMER: Lie down on back with knees bent and heels close to buttocks. Reach hands between thighs. Exhaling, gently curl your head and shoulders up until shoulder blades leave floor. Hold for ten seconds.
- WAIST SHAPER: Lie down on left side with legs bent at hips and knees. Lift head shoulder up until left shoulder leaves floor. Hold for ten seconds. Repeat on other side.
- WHOLE-BACK STRENGTHENER: Lie face-down, arms along sides. Exhale and gently lift shoulders and chest off mat/floor. Hold for ten seconds, and remember to breathe.
- LOWER-BACK RELEASER: Lie down on back with knees bent, heels close to buttocks, shoulders flat and arms stretched out to sides. Slowly lower your knees to left, and gently twist hips and lower back. Hold for ten seconds. Repeat on other side.
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Sunday, September 22, 2019
What Is the Sacroiliac Joint and Is It Causing My Pain?
Recently, a new patient who had been experiencing chronic pain in her left buttock area, asked me this question on her initial visit: "What is the sacroiliac joint and is it causing my pain?" She had been told by one of her coworkers her sacroiliac joint (SI joint) might be a problem and to see a chiropractor. After examining her we found her SI joint was the source of her pain and I told her to thank her coworker for correctly diagnosing the problem. Fortunately, I was able to provide treatment to correct my patients problem and within a short time she was pain free.
The purpose of this article is to explain what the sacroiliac joint is, why it can cause pain and how to correct problems that arise.
Let's begin with some simple anatomy. We all know that there is an area of our body called the pelvis. The pelvis isn't just one big solid bone but is actually made up of three separate bones. The larger bones on each side are called the iliac bones. The central bone is called the sacrum. Where the iliac bones and the sacrum meet is called the sacroiliac joint. It can also be considered a pelvic joint.
These pelvic joints glide back and forth when we walk. They also qlide slightly when we twist and turn. Their purpose is to allow our lower body to move somewhat but not too much.
At times the sacroiliac joints can become a problem if they get misaligned or move improperly. This could happen from repetitive overuse such as swinging a golf club at a driving range or shoveling a thought of mulch when gardening. It could also happen with a sudden traumatic accident such as fall or an auto collision.
When we have pain from our SI joint it is usually around the hip pocket area, and may also cause discomfort in the lower ribs, buttock, hip and groin.
The solution is to correct the mechanical misalignment and improper movement of the sacroiliac joint. As a chiropractor I examine the patient to determine if the pelvis is level or if it is higher or lower on one side and if the pelvis is twisted. I also check to see if there is tenderness over the SI joint. I also feel for misalignment and improper motion of the joint.
If I find a problem does exist with this joint then it can be corrected by chiropractic adjustments which realign and restore proper movement to the sacroiliac joint.
Chiropractors have been able to provide a drug-free, nonsurgical, safe and effective treatment to help patients with sacroiliac joints for more than 100 years.
Chiropractors have been able to provide a drug-free, nonsurgical, safe and effective treatment to help patients with sacroiliac joints for more than 100 years.
Who is a UPMC Pittsburgh chiropractor near me ? More information about Dr. James Schofield can be found at this website http://northhillspachiropractor.com/.
Saturday, September 21, 2019
Are Your Exercises Preventing Your Back From Healing?
When in pain, are there exercises that hurt your back?
The short easy answer is "Yes"! Exercises that you do on a regular basis may actually harm your back if you have recently injured it or are in significant pain. Many patients continue there usual exercise routine while even in a "flare-up" or after a injury. This might actually slow the normal healing time of your back pain. For the sake of being brief, I will discuss lower back pain, but some of the basic principles can be applied to most areas of joint pain. A proper low back diagnosis is recommended prior to continuing or changing your workout program.
The short easy answer is "Yes"! Exercises that you do on a regular basis may actually harm your back if you have recently injured it or are in significant pain. Many patients continue there usual exercise routine while even in a "flare-up" or after a injury. This might actually slow the normal healing time of your back pain. For the sake of being brief, I will discuss lower back pain, but some of the basic principles can be applied to most areas of joint pain. A proper low back diagnosis is recommended prior to continuing or changing your workout program.
Back pain while bending forward (flexion-intolerant).
This is a very common type of lower back pain. The pain will be worse when leaning forward and you might have pain into the buttocks or thighs. Any symptoms radiating further or including changes in bowel or bladder changes, see your doctor ASAP. Many common stretches involve flexion of your lower back. It is paramount to avoid this motion in the beginning stages of a back injury. Many patients will simply not improve until they stop this exercise.
This is a very common type of lower back pain. The pain will be worse when leaning forward and you might have pain into the buttocks or thighs. Any symptoms radiating further or including changes in bowel or bladder changes, see your doctor ASAP. Many common stretches involve flexion of your lower back. It is paramount to avoid this motion in the beginning stages of a back injury. Many patients will simply not improve until they stop this exercise.
Exercises to avoid with a flexion type low back injury.
First, avoid all exercises that bend your back forward at the waist. These include crunches, toe touches, and seated forward bends. Any exercise that involves a forward posture is not recommended. Some of the other exercises to avoid with a flexion injury are:
First, avoid all exercises that bend your back forward at the waist. These include crunches, toe touches, and seated forward bends. Any exercise that involves a forward posture is not recommended. Some of the other exercises to avoid with a flexion injury are:
Bike reading while leaning forward.
Toe touches while standing or seated.
Any back lying abdominal exercises.
Pulling of one or both knees to the chest.
Seated leg presses.
Lying on your back and pulling a knee up while doing trunk rotations.
Hurdler's stretch.
Toe touches while standing or seated.
Any back lying abdominal exercises.
Pulling of one or both knees to the chest.
Seated leg presses.
Lying on your back and pulling a knee up while doing trunk rotations.
Hurdler's stretch.
Many or at least a couple of these have probably been advised by your chiropractor or physical therapist. If you have the type of low back pain I described, try staying away from these for a couple weeks and see if it helps. After recovery, these exercises are totally fine to resume.
Our chiropractic office in Rapid City, SD offers relief and guidance for this and many other ailments or injuries. Dr Gruba is also a licensed acupuncturist in Rapid City.
There is often no need to suffer from chronic lower back pain. I recommend starting with a proper diagnosis and treatment. It is always best to take an active approach at home, which includes necessary stretching and exercises. But, with poor guidance, your back pain can be a long term problem and may even alter your future.
To Your Health,
Greg Gruba DC
Friday, September 20, 2019
Chiroflow Pillow - Simple Way to Reduce Whiplash Pain
The neck pain and discomfort following an auto accident or some other form of personal injury accident can cause a lot of discomfort and pain. One of the most common issues following an incident is trying to get into a comfortable position to sleep. Duties under duress while sleeping is something that needs to be documented by the treating facility of doctor to let the at fault parties know that the accident you were in has now caused you personal issues and discomfort in more ways than just the average level of pain you deal with during the day.
On the other hand, a patient who has a more chronic condition and has difficulty sleeping because of general pain throughout their neck or back will start to calculate how long it's been since they've had their current mattress. It's usually a lot longer than the recommended timeline that can range between every 5-10 years, depending on who you ask.
Shopping for mattresses is not high on anyone's "fun things to do today" list. Whenever a someone mentions to me that they're going to change their mattress to see if that helps with a physical complaint I always recommend for them to spend a few bucks on this pillow first. Generally it ends up saving them a lot of money because it quickly solves the problem. Chiroflow Pillow has been an amazing resource for many patients over the past 15 years.
Chiroflow is a water based pillow that you fill up to your comfort level (soft, medium or firm), seal the container and let it do it's magic. It's been proven to reduce neck pain, general body aches and provide better sleep quality as well. It works because the fluid inside the pillow is contained in a bladder that supports the weight of your head and neck no matter what position you're lying in. It's really that simple. Being able to maintain a quality sleeping position during the entire sleeping cycle, even if you toss and turn like me, really helps restfulness and reduce pain.
The benefits of sleeping comfortably do more than just relieve neck pain. When the natural curvature of the neck is supported it makes sleeping on your back more comfortable and this allows the body to utilize the part of the nervous system that takes over functions in the body when it's at rest. This is called the parasympathetic nervous system or also known as "rest and digest".
Patients have experienced many benefits from using this type of neck pillow and wake up feeling refreshed and with reduced levels of not only neck pain but also decreased low back pain. If you are planning to shop for a new mattress trying a water pillow may be the first step and save you a lot of time and money.
Dr. Branden Evans is a Marietta chiropractor near Atlanta, GA. He has been in practice 13 years and enjoys helping patients recover from many types of injuries related to sports, auto accidents and general aches or pains. Contact him if you have been hurt and are in need of an injury chiropractor.
Article Source: https://EzineArticles.com/expert/Dr._Branden_Evans/505825
Article Source: http://EzineArticles.com/10094052
Thursday, September 19, 2019
Flexible Yoga for Backbone Pain Relief and Overall Health
Are you above 40 and thinking that developing hip flexibility or spinal flexibility at this age will not be possible? If yes, then read on. Hitting 40 is not an excuse to deprive yourself of good health, stamina and joint-pain free life you really deserve. However, what is important is to understand and choose something that works. Flexible yoga, as the name suggests is what you can try for back and hip flexibility, which is what keeps your overall fitness in good shape.
What is flexible yoga
As mentioned in one of our previous posts that yoga is not just a set of asanas or postures, flexible yoga is also not just about physical suppleness. However, we'll keep the topic limited to physical flexibility for now. The basic idea behind flexible yoga is to develop suppleness in muscles and joints by using the most suitable set of asanas. As your spine becomes more flexible, you start gaining more stamina and overall better health.
Pashchimottasana to make your spine supple
It goes without saying that yoga as a whole is highly effective to control and cure many muscle and mind related issues. However, people have their own preferences in terms of choosing the right types of yogic postures, which are effective depending on individual needs. Personally, I like Pashchimottanasa to make and keep my spine flexible.
Yoga for spinal suppleness
- Surya Namaskar-Sun Salutation (12-step sequence)
- Chakrasana-Semi-circular pose
- Bhujangasana-Cobra pose
- Ustrasanana -Camel pose
- Paschimottansana-Forward bend
- Balasana-Child's pose
- Shashankasana-Rabbit pose
- Halasana-Plough pose
- Sun salutation-surya namaskar
There are various other postures and variations of the above mentioned poses. It all depends upon what suits you and fits into your hectic daily schedule. Starting with easy postures such as child's pose or cat cow pose, which can be done immediately after waking up while you are still in bed, are highly effective for beginners. You can move on to tougher postures as your spine starts becoming flexible.
Easy posture for spinal flexibility
Stretching is highly effective for suppleness of spine, muscles and other associated organs. You can start your day with a few stretching exercises such as cat cow pose. This is the easiest way to start making your spine flexible in addition to kick-starting your day actively and relieving your neck or back pain, if any.
Make your spine flexible effortlessly
We have covered Bhujangasana previously, but there is also a simple variation of this pose, which can be also be highly effective in keeping your backbone flexible, digestive system strong and neck pain-free. Simply lie flat on your stomach and lift your head and torso supported by your elbows. You need not stretch fully like you do while performing full Bhujangasana.
Natural Stretch -Benefits of semi-Bhujangasana
- No special equipment, place or time recommended.
- You can do this anytime except after meals
- You can also read, write or watch TV if this posture
- Keeps your digestive systems strong
- Reduces big belly and helps in overall weight loss
- Makes your spine supple without having to do specific set of exercises
- Relieves and prevents neck and back pain
- Relieves tiredness and fatigue immediately
- Positive state of mind
- Stretching in any form is one of the most effective ways to develop spinal flexiblity which is highly recommended for overall health.
Stretching is one of the most effective ways to develop spinal flexiblity which is highly recommended for overall health.
Want to be flexible for better overall health? Read about how to develop a flexible spine which will help you lose weight, boost your digestion and develop overall good health. You may also be interested in cardiac diet for good heart health.
Wednesday, September 18, 2019
Can A Healthy Lifestyle Help Your Back?
Back pain is the leading cause of disability in the United Kingdom, affecting almost 1 in 10 people. Suffering from back pain can be debilitating and have a significant impact on your work and social life. But did you know that making some simple lifestyle changes can reduce the amount of back pain you experience?
A recent study from researchers in Sweden found that people who lived a healthy lifestyle were much less likely to develop chronic back problems. This article will explain why healthy living can have a positive effect on your back.
What is a healthy lifestyle?
A healthy lifestyle is living in a way that maximises your health, energy levels and physical capacity. The five main components of healthy living include:
- Eating a nutritious diet Enjoying a healthy and balanced diet ensures that your body has the energy and nutrients it requires to remain healthy.
- Exercising regularly Adults should aim for at least 150 minutes of moderate aerobic activity a week (half that if exercising at a high intensity). You should also perform some strength training for all major muscle groups each week. This ensures that your muscles, ligaments, bones, and cardiovascular system remain healthy.
- Managing your weight A healthy lifestyle includes staying at a healthy weight through diet and exercise.
- Managing your stress levels Being stressed can have a dramatic impact on your body, increasing your blood sugar levels, causing anxiety, and slowing your metabolism. Finding ways to manage stress is an important part of enjoying a healthy lifestyle.
- Getting enough sleep The body uses sleep to heal the body, regulate hormones, remove toxins, and much more. Sleep is an important part of remaining healthy and happy.
Not only will living a healthy lifestyle give you more energy, improve the quality of your life, and help you live longer - it also can help you avoid back pain. Here is how:
Better core strength to support your back
Exercising regularly will ensure that the muscles in the abdomen and lower back are well-developed. Keeping these muscles strong will help to take some strain off your spine and provide it with support. You will be less likely to injure or strain your back and there will be less pressure on it each day.
Better posture
Being active and physically fit will also help you improve your posture. It will become easier to keep your spine straight when sitting, walking and running, which helps you avoid back pain.
Less weight means a healthier back
The United Kingdom is still going through an obesity epidemic with over 62% of adults being overweight or obese. Unfortunately, carrying all of this extra weight can contribute to back pain and change the alignment of your spine. Living a healthy lifestyle helps you avoid obesity and remain in a weight range that is appropriate for your age, gender, and height.
Spending less time sitting down
Sitting down for long periods is one of the major risk factors for back pain and lumbar disorders. Essentially, the more time you spend sitting down, the more likely it is that you will have back pain. Living a healthy lifestyle helps because it is a more active lifestyle. You will spend less time sitting down in front of the computer or television, and more time moving about.
Your spine will have the nutrients it needs
The human spine requires many nutrients to grow new tissue and repair itself including vitamin D, calcium, magnesium, Vitamin K, Vitamin C, Vitamin B12, Iron, and protein. Eating a healthy and nutritious diet ensures that your spine has all these important nutrients.
Less risk of degenerative spinal injuries
A healthy lifestyle is one that avoids cigarettes and excessive alcohol consumption. This can help you avoid certain illnesses and injuries. For example, researchers have discovered that smoking can increase the risk of degenerative disc disease and lower back pain. Other research has shown that people who drink excessively are more likely to injure their back.
More likely to get professional help
Having a healthy lifestyle makes a person more health conscious and more likely to see a medical professional if something is wrong. This means you won't hesitate to see a chiropractor or general practitioner if your back hurts - which helps you identify and treat a spinal injury or other back problem before it becomes worse.
Dr Robert Finn D.C. qualified as a chiropractor over 25 years ago from the Anglo European College of Chiropractors (the oldest and largest chiropractic college in Europe). He is passionate about chiropractic and helping his patients reach their health goals. He has clinics in Newcastle-under-Lyme and Stoke-on-Trent. Read more about Dr Finn here: http://www.chiropractorinstoke.co.uk
Article Source: http://EzineArticles.com/9997595
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