Back Clinic Lower Back Pain Chiropractic Team. More than 80% of the population suffers from back pain at some point in their lives. Most cases can be linked to the most common causes: muscle strain, injury, or overuse. But it can also be attributed to a specific condition of the spine: Herniated Disc, Degenerative Disc Disease, Spondylolisthesis, Spinal Stenosis, and Osteoarthritis. Less common conditions are sacroiliac joint dysfunction, spinal tumors, fibromyalgia, and piriformis syndrome.
Pain is caused by damage or injury to the muscles and ligaments of the back. Dr. Alex Jimenez compiled articles outline the importance of understanding the causes and effects of this uncomfortable symptom. Chiropractic focuses on restoring a person’s strength and flexibility to help improve symptoms of lower back pain.
Strengthening the spinal muscles is essential for health and fitness. Functional kettlebell training is resistance training that strengthens the spine. Kettlebell training is an extremely effective type of exercise to increase functional strength, ballistic power, endurance, and flexibility in the entire body, especially the spinal and core muscles.
(Exercise shown is Anchor Squats.)
What Exactly Are Kettlebells?
Kettlebells are round cast iron weights with a single handle. Picture a cannonball with a u-shaped handle. Kettlebells are manufactured in a wide range of weights, for all strength levels.
Muscles Used in Kettlebell Training
Kettlebell training incorporates large functional movements. Multiple muscle groups work in synergy to complete the exercises. The spinal muscles function as either the primary mover or assist the primary mover in every kettlebell exercise. The spinal muscles also stabilize the body during functional kettlebell training, thus developing the smaller supporting structures.
(Exercise shown is Push Press.)
High Reps Of High Importance In Kettlebell Training
Kettlebell training employs high repetitions, momentum, and centrifugal force. Momentum works the spinal muscles as the weight is raised and lowered. High repetitions combined with momentum and full body movement build strength and endurance in the entire musculoskeletal and cardio-vascular systems. Kettlebell training delivers aerobic and anaerobic benefits.
(Exercise shown is High Pulls.)
Always Learn From A Qualified Kettlebell Instructor
Perfect technique is mandatory during exercise. Correct exercise technique maximizes benefit and lowers injury risk. Poor exercise form increases the possibility of injury and diminishes results. Kettlebell exercises are learned motions, so you should learn proper training technique from a qualified kettlebell trainer. The trainer should demonstrate, instruct, and supervise your training and develop your routine.
(Exercise shown is Turkish Get-up.)
So Many Possibilities
The kettlebell�s shape allows for a wide variety of exercises. This resourceful exercise tool is used for basic exercises like squats (shown in slide 1), cleans, swings, high pulls (shown in slide 4), snatches and push presses (shown in slide 3). The versatility of the kettlebell is demonstrated with exercises such as renegade rows (a combination of push-ups and rows�shown in slide 6), suitcase swings, woodchoppers (a combination of lunges and oblique twists), windmills, and Turkish get-ups (shown in slide 5)
(Exercise shown is Renegade Rows.)
Kettlebell’s Benefits For The Spine
Functional kettlebell training is a rare type of exercises that increases aerobic and anaerobic health simultaneously. The benefits to the spine include increased strength, power, endurance, flexibility, function and mobility.
Complementary and alternative medicine, abbreviated as CAM, is described as a variety of healing medicines and practices which are available outside of conventional treatments. CAM practices are believed to provide a much more natural and holistic treatment approach for the wide array of injuries and conditions that exist today. In fact, back pain is one of the most common complaint people turn to complementary and alternative medicine.
Many individuals have found relief from their spinal complications through the use of complementary and alternative medicine practices.
Complementary and alternative medicine therapies and practices can be utilized on their own to treat back pain as well as other symptoms or these can be combined with conventional medicine. As with any new form of treatment however, it’s essential for the individual to thoroughly discuss the variety of CAM therapies that are available to them with a healthcare professional and determine which of the following would be best for their specific issue.
Common CAM, or complementary and alternative medicine, approaches for back pain include:
Acupuncture: Acupuncture is a part of traditional Chinese medicine and it is commonly utilized to treat a variety of painful conditions and their symptoms. This practice involves the insertion of very thin needles into specific pressure points on the body, ultimately helping to relieve pain and other symptoms. A current research study funded by the National Center for Complementary and Alternative Medicine, or NCCAM, demonstrated that acupuncture can be an effective method for treating chronic pain. The utilization of acupuncture as a form of complementary and alternative treatment has long been controversial where some individuals believe it to be nothing more than a placebo and that patients experience pain relief only because they wish to experience relief. However, the NCCAM study provides evidence that acupuncture is an effective form of treatment.
Stretching and yoga: Yoga combines stretching exercises with breathing techniques and mindful awareness to help focus on the area causing the painful symptoms. Physical activity can help improve strength, flexibility and mobility while improving back pain.
Chiropractic care: Although it is considered a form of complementary and alternative medicine, chiropractic care requires a license for practice in all states. Moreover, chiropractors, or doctors of chiropractic, cannot prescribe medications but they can diagnose and treat back pain using chiropractic techniques and methods, such as spinal adjustments and manual manipulations. Chiropractors may also recommend a series of stretches and exercises according to the patient’s type of injury and/or condition and depending on the severity of their symptoms, to further help treat the individual’s back pain as well as speed up the recovery process.
Massage therapy: A 2011 study funded by the National Center for Complementary and Alternative Medicine, or NCCAM, found that massage therapy can provide short-term benefits for individuals with back pain. When visiting a massage therapist, make sure to inform them about your specific symptoms in order for them to provide you with special treatment.
Herbal medicines: Herbal medications are available as capsules, tablets, teas and essential oils. Remember that herbs can interact with each other and with conventional medications, so be sure to tell your healthcare provider about any herbal remedies you plan to take.
Many people can often find it difficult to know which type of complementary and alternative medicine practice they should begin with, especially for a common complication such as back pain. Make sure to research all CAM specialists carefully, searching specifically for licensed practitioners, and be sure to ask your healthcare specialist for trustworthy recommendations of each. Your health depends on it.
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
By Dr. Alex Jimenez
Additional Topics: What is Chiropractic?
Chiropractic care is an well-known, alternative treatment option utilized to prevent, diagnose and treat a variety of injuries and conditions associated with the spine, primarily subluxations or spinal misalignments. Chiropractic focuses on restoring and maintaining the overall health and wellness of the musculoskeletal and nervous systems. Through the use of spinal adjustments and manual manipulations, a chiropractor, or doctor of chiropractic, can carefully re-align the spine, improving a patient�s strength, mobility and flexibility.
Viewers can�t get enough of the informative clip that sees a chiropractor helping a patient suffering from lower back pain.�Dr Jeffrey Gerdes of the ChiroCare and Rehab centre based in North Carolina, US, talks his way through the demonstrationHis patent tells him: �I�m getting excruciating pains in my back and they�re very instant and they�re immobilising.�It�s so excruciating that I have to stop for a second and re-coup so I�m not sure what�s happening.� The doctor asks her to lie on her side and gently cracks her back.
CRACKING:
But the sound that emerges leaves him stunned. �Wow, gosh that was loud,� Dr Jeffrey says.Viewers can�t get enough of the footage, with more than 876,000 people watching the clip on the chiropractor�s YouTube channel.But many seem to have been distracted more by the stunner getting treatment than the actual techniques involved.�Well, did anyone else manage to take any of that in?� one viewer said.
Exercise can help with back pain�you’ve probably heard that before. And Pilates tops the list of “helpful for your back” exercises.
This shows 4 Pilates moves to prevent pain. Of course, talk to your doctor before beginning an exercise plan.
Warm-up Your Spine with this Exercise
Cat/Cow
The cat/cow stretch lengthens and strengthens the muscles along your spine.
Start on hands (shoulder-distance apart) and knees (hip-distance apart).
Inhale and look up as you slightly arch your spine. Then exhale, engage your abdominal muscles, and draw your belly button toward your spine as you gaze at your navel. Repeat 5 to 10 times every day.
Chest Lift
Not Your Average Sit-up
The chest lift is similar to a basic crunch. The difference? This move deeply targets your abs.
Lie on your back with knees bent and feet flat (hip-distance apart). Bring hands behind head with fingertips touching. Elbows are wide open.
Inhale, and then as you exhale, pull belly button toward the spine and lift the shoulders off the ground (leading with chest). Really use your abs to lift�not your neck. Inhale again as you release toward the ground. Repeat 6 to 8 times daily.
Pelvic Curl
A Pose to Help Ease Low Back Pain
Doing this exercise regularly teaches you how to engage your abs to help support and lengthen the low back.
Start by lying on your back with knees bent and feet flat (hip-distance apart).
Arms are straight along the sides of your body and palms are touching the ground. Inhale deeply and engage your abs as you lift your hips off the floor�vertebra by vertebra.
Exhale and roll back down very slowly, engaging core muscles. Link breath with movement. Repeat 3 to 5 times daily.
Child�s Pose
An Easy, Restorative Stretch
This move really stretches tight, sore low back muscles.
From hands and knees, bring hips toward heels, and stretch arms in front of you so palms are touching the ground.
Press forehead gently to the floor and do some deep belly breathing. Bring hands toward the legs to slowly sit up. Repeat 3 times daily.
Sciatica is a pain that radiates down the back, though the buttocks, and into the leg. The most common question people ask is: how long is this going to last? We want to know how long each attack will last and how long between flare-ups, but the answer may be more complicated than just simply giving a definite length of time. There are unfortunate individuals who have pain that doesn�t go away, often leaving them with suffering from chronic and persistent pain.
What most doctors and medical professionals can agree on is that there is no universally applicable answer to this question. This article will address questions such as, does sciatica go away on its own? What does sciatica feel like? And can sciatica go away? We will also discuss the causes of sciatica pain, severe complications of sciatica, and sciatica relief.
What Does Sciatica Feel Like?
Sciatica is a pain in the lower back or hip that radiates down into the buttocks and into the back of the leg along the sciatic nerve, with the pain often terminating in the foot. It is often the result of a pinched or inflamed sciatic nerve, which can occur after an injury, muscular strain, or herniated vertebral disc. Sciatic pain typically goes away on its own within a few weeks.
This type of pain can be difficult to describe, as it can take a number of different forms. It may feel like more of a cramping or numbing pain sensation that worsens when you sit, sneeze, or cough. It may be described as numbness combined with an electrical or burning sensation running down the leg, or even just as �pins and needles� along the leg. Pain associated with sciatica can be accompanied with muscle weakness, and it sometimes results in loss of bowel and bladder control, which would require emergency care treatment.
Current statistics show that 80 to 90 percent of all patients recover within six weeks without surgery.
How Long Does Sciatica Last?
Acute Sciatica Attacks
Acute attacks are by far the most common complaint in those with sciatic pain, with symptoms coming and going. The frequency of flare-ups can vary from patient to patient, with some having more episodes and others only having them on occasion. The following are some of the facts associated with acute episodes of sciatica:
Attack episodes do not typically last long in patients with a limited history of attacks�less than five years. These patients have occasional bouts of sciatic pain they might endure for about a week or two that gets better on its own. However, some may find these flare-up periods severely debilitating, as they are not accustomed to the pain, frequently leading to feelings of anxiousness and stress.
There is no clear evidence of any triggers that lead to flare-ups of sciatica pain, but certain physical and emotional instigators may be potential causes.
Statistically, acute pattern flare-ups may occur between two to six times a year, but there are patients who experience more or even less.
Chronic Sciatica Attacks
As the name suggests, chronic symptoms exist over longer periods of time or virtually all the time. This category of sciatic pain is often described as a pain that never really goes away. The severity of the symptoms, however, is often not as intense as it was when they first developed sciatica. Over time, their tolerance for pain has increased, allowing them to endure it for lengthy periods of time. The following are some facts associated with chronic episodes of sciatica:
Chronic pain sufferers often report their symptoms to be less severe over time, along with decreased levels of anxiety and fear that once was associated with the condition
It is rare for a person to just suddenly develop chronic sciatica from nowhere and have the pain remain for an extended period of time
Chronic sciatic is, unfortunately, a lifelong condition, as it is one of the most difficult pain disorders to resolve
While there are cases of individuals who make full recovery from sciatic pain, the harsh truth of the matter is that the majority of patients will have some degree of pain for the rest of their lives. Sciatica does not respond well to most forms of treatment, with no accurate explanation for its cause.
Complications Of Sciatica
While most people fully recover from sciatic pain, it can still potentially cause some serious complications, such as:
When To See A Doctor?
Experiencing sciatic type symptoms should prompt you to go see your doctor right away, as it can drastically reduce the length of time you suffer from the condition. Your doctor may also help you determine if you are at risk for any further complication and provide treatment that is best for you. While mild sciatic pain can go away in time, it�s a good rule of thumb to call your doctor if you are finding your pain to be particularly unbearable.
A good attitude about weight loss will go a long way in helping you to achieve success. Whether your weight problem has resulted from eating the wrong foods, lack of routine physical exercise, using food to resist anxiety, age, or genetics �you can help defeat that by setting reasonable goals and expectations that are realistic.
The initial step to take would be to discuss your set for weight loss and general health by means of your physician. Your physician can assist you to make informed choices about treatments that contain weight loss plans and exercise suitable to your needs.
Therapies include dietary, behavioral, drug, and for some patients, surgical alteration of the digestive system to reduce the quantity of food consumed. A safe and realistic weight reduction plan may result in success.
Evaluating your body weight is more involved than stepping on the scale. This info is assessed to find out your risks due to extra weight (eg, high blood pressure).
Nutrition Means To Feed Your Body
In the event you haven’t detected, the ‘D’ word (Diet) hasn’t been used in this post as it relates to weight reduction. Granted, caloric reduction will be required by a weight loss program. Yet, for many overweight or obese folks, a weight loss program means exercising, handling anxiety, and making lifestyle changes, which might comprise relearning how to eat.
It’s vitally crucial that you feed your body the nutrients it needs to be healthy and live. No one food contains all the essential nutrients �it takes combining a wide variety of foods to help meet your body’s needs. If you have been heavy or obese for a long time, your body may really be starving for necessary nutrients!
Nutrients Their Food Sources & Activities In The Human Body
*Fats are essential in taking the fat-soluble vitamins A, D, E, and K. There are just three types of fats:
Saturated Fat will raise blood cholesterol levels. These fats are found mostly in meat and diary products.
Polyunsaturated Fat tends to lower blood cholesterol levels. It’s mainly found in plant sources such as safflower, sunflower, soybean, corn, and cottonseed.
Monounsaturated Fat tends to lower the bad cholesterol or LDL (low density cholesterol). Examples include canola oil, olive oil, peanut oil, and avocados.
Although this amount is exceeded by most Americans, dietary ingestion of fat shouldn’t exceed 30% per day.
Remove the skin from poultry, trim visible fat from meat, an easy method to cut back fat consumption is to choose lean cuts of meat, choose water-packed tuna, and pick dairy products made from skim or low-fat milk.
Back pain may be common, but it is not normal. It is so common that half of all working Americans admit to having back pain symptoms each year. That means there are potentially 150,000 people who suffer from back pain in the city of St. Louis alone. Low back pain is the single leading cause of disability worldwide per the Global Burden of Disease 2010 and it is also 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.
Imaging will show all my back problems
Imaging may not reveal everything. Back pain is often a complex and multi-factorial issue, meaning that a spinal diagnosis isn�t always straightforward. To uncover what�s causing your back pain and what�s necessary for recovery requires a full clinical diagnostic process. This typically requires three steps. First you need a review of your medical history. To get to the root of your back pain, your physician should spend time asking you a series of questions about your symptoms, history, activities, positions, treatments, and more. After that is explored you will need a physical examination. A competent physician should check your spine to determine function, strength, discomfort in certain positions, and more. Lastly, you will go through diagnostic testing. Only after a physician has reviewed your medical history and given you a physical examination is imaging appropriate. Everything from an X-ray to CT scans and MRI scans can be appropriate to assess certain conditions.
Back pain that comes and goes isn�t a problem
Our bodies are incredible at adapting. However, what we know is that in nature nothing stays the same.� When someone tells me that their problem comes and goes it concerns me because it due to something that they are doing or not doing that�s causing them to either notice the problem or not notice the problem. Either way the underlying problem is still there and needs to be corrected. When the pain comes and goes, it�s usually the lead up to your back �going out� without warning. The reality for many individuals is that back pain is a result of a cumulative effect from simple movements.�� There�s always a cause for back pain and seeing a physician is your best chance for appropriate diagnosis and recovery
In fact if you find yourself saying, �back pain runs in my family� or �I just learned to live with it,� those are concerning statements because it means that the current approach you�re taking to correct the problem isn�t working, and you should make a change in order to actually correct the problem.
Drugs and Surgery are the only way to correct your back pain
In 2013 The Journal of the American Medical Association 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. In fact, after an extensive study of all available care for low back problems, the federal Agency for Health Care Policy and Research recommended that low back pain sufferers choose the most conservative care first. They also recommended spinal manipulation as the only safe and effective, drugless form of initial professional treatment for acute low back problems in adults
�Back pain is a normal part of aging
While we see back pain in older populations we also see it in younger populations as well.� We are seeing more and more people starting to have more back pain and arthritis at younger ages.� There are even times where I hear patients ask if arthritis in their spine is normal at their age. Again this may be common, but it is not normal.� If it were normal it would likely be seen in the entire spine not just in specific segments of the spine.
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 & nutrient deprivation to spinal tissues.
�Work with your doctor of chiropractic to ensure that your
Dr. Vidan�is�a private practice Chiropractor in St. Louis. He�is very passionate about helping athletes from peewee�s to pro�s get back on the field after an injury and stay on the field. This allows athletes to enjoy the most out of their sporting experience. Dr. Vidan provided chiropractic care for the St. Louis Cardinals players and staff during the 2011 World Championship season, and continues to enjoy the opportunity to help athletes and organizations at the highest levels.
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