Triathlon training involves running, biking, and swimming. This much fitness training takes a toll on the body. Pulled hamstrings, twisted ankles, and sore heels are common, but triathlon training can also cause or worsen back pain. Because the back muscles are connected to many other muscles, certain types of movement after a tough training session can present with back pain. There was an Ironman triathlete study that found that 90% of the athletes suffered some form of soft-tissue injury during training, with 70% reporting low back pain and/or sciatica. A 2020 study in BMC Musculoskeletal Disorders found that 14% of recreational half-marathon runners presented with low-back pain.
Triathlon Training Hard on the Back
High-impact activities/exercises, constant repetitive motion, places a heavy pounding on the body that impacts the joints and spine. Using improper techniques will aggravate any issues. The stresses applied from repetitive motions, and poor form can lead to the joints breaking down. If new to intense training the muscles might not be strong enough yet, which could also cause back pain and injury. The back stabilizer muscles tend to get neglected in the training, but these muscles support the structures in the midline, spine, and joints. Strengthening the:
Ensures stability of the spine and joints from all the wear and tear.
Training and Overtraining Errors
Even veteran athletes can make mistakes during their training that can lead to sore backs. The biggest mistake individuals make during triathlon training is that they only swim, bike, and run. Training for the specific sport/s is important; but weight lifting, core strengthening, and flexibility training are just as important. Proper rest can become neglected as the individual wants to get in as much training as possible that often gets overlooked, leading to overuse injuries. However, rest is a vital part of training to allow the body to fully recover and operate at full and optimal potential.
Preventing and Avoiding Back Pain When Training
How to sidestep back pain altogether during training includes:
Sleep
A healthy lifestyle includes proper sleep cycles and is even more important during training. The mental aspects a triathlon competition can create require proper rest. Fatigue can also lead to poor technique/form, placing excess stress on the joints and the spine, leading to injury.
Flexibility
Muscles need to maintain flexibility to preserve function and recovery ability. After a training session stretching and working on flexibility will help with overall performance. Stretching should be done after activity when the muscles are warm, and the fibers can be stretched/elongated for optimal recovery.
Proper nutrition
The body needs high-performance fuel to support high-calorie deficits that are associated with intense training and competition.
Strengthening the body
Having a solid body foundation is the objective. Everything is balanced with strong muscles supporting healthy bones. Specific exercises that target the multifidus muscles. These are the body’s back brace. Strengthening these muscles will help prevent spinal injury/s. Back-strengthening exercises include:
Plan rest days no matter what. Pushing through will not make the body stronger or able to perform better, and could cause performance to decrease leading to injury. This does not mean sleeping all day, but engaging in active recovery where the body gets the rest it needs while still maintaining fitness. Active recovery includes:
Allows for a thorough recovery and enhances training.
Technique Improvement
Proper form and technique can really make the difference between staying injury-free and injury/s. Using the right form promotes healthy function. It could help to have gait, swim stroke, and bike techniques evaluated by a professional to ensure that proper form is being utilized.
Body awareness
Stop if the body signals one to stop. This is why the body feels pain. It is the internal mechanism that tells the individual something is wrong. It is not recommended to follow the phrases train through the pain, and no pain, no gain. Individuals are recommended to:
Always pay attention if pain presents and does not go away after exercising or warming up.
Pain that limits function.
Pain that interferes with daily activities.
These could significantly exacerbate a spinal injury and should be checked by a doctor.
Body Composition
Rest and Recovery
During rest and recovery, the body goes back to normal or homeostasis. This is the body’s resting rate or normal phase. The body is always trying to go back to homeostasis. This is done by:
Maintaining core temperature
Blood pressure stable
Muscles refreshed
When exercising/training, the homeostasis phase is disturbed, meaning the body needs a period of rest to return to normal. The process of homeostasis uses a lot of energy, which results in an abundant amount of calories burned. After exercise, there is an increase in excess post-exercise oxygen consumption or EPOC. The body uses up more oxygen during recovery than it does before or during exercise. This increase results in burned calories and strong muscles. The most important part of recovery is the rebuilding of muscle. When working out, especially resistance training, tiny tears are made in the muscle fibers. For the tiny tears to turn into growing muscles, they need to repair themselves. This happens during rest. Apart from the physiological benefits, rest helps prevent injury caused by overuse and assists in healing when injuries do occur. Time off helps with mental health as well to refocus, reassess, and apply what has been learned. What rest and recovery can do for the body includes:
Recent studies have begun to show that back pain apps can enhance the body’s recovery when combined with conservative treatments and physical activity/exercise. Low back pain – LBP can interfere with everyday activities, work, school, and sleep making life miserable. All around the world low back pain is one of the leading causes of disability. Studies have shown how physical activity/exercise, mindfulness, and spinal manipulation can reduce symptoms more effectively. Exercise has been shown to reduce anxiety and increase positive outlook/mood. However, the biggest problem for individuals is finding activities/exercises that they can enjoy and sticking with them. Individuals that use back pain apps have reported the benefits of being guided through the exercises and meditation that help decrease their pain.
Back Pain Apps
Several back pain apps utilize the brain and body connection. They provide exercises for the body and meditation to help the mind relax and work out and through the pain. The brain is the computer, the software is the mind and the hardware is the body. The brain is linked to the nervous system. Apps that help with psychosocial and behavioral issues have shown the ability to reverse the negative thinking of individuals with chronic pain. For individuals that don’t like exercising, there are apps to help address various barriers and obstacles.
They’re ready when and where you are
They track progress
They match guidance messages based on responses
They provide positive reinforcement
Before starting, if the answer is yes to any of the following questions consult with a physician first:
Is leg pain presenting?
Is there constant pain at night?
Is there a history of a recent accident or injury?
Effectiveness of Apps
A 12-week controlled trial in 2019, of individuals with low back pain, found that those who used an app did statistically better, in reducing their pain compared to the control group. The trial consisted of:
Those in the treatment group that completed the program found their pain level (based on a 100-point scale) had reduced 62% from a level of 44 to 14. Compared to an 8% reduction in the control group. However, scientific evidence on specific apps is limited and requires further research. However, the apps that scientists studied include:
A review of 25 apps for low back pain found the higher the price, the higher the app scored in the scientific study. The apps with the top scores included:
Strengthening exercises
Stretching
Core stability exercises
They were:
Interesting
Entertaining
Interactive
Customizable
The Lower Back Pain App, developed by a physiotherapist, scored the highest. It is a 10-week program where users are directed each week to perform three exercises twice daily. The exercises focus on:
Spinal mobility
Stability
Muscle strengthening
Instructions are given through videos and writing.
Back Pain Specific Apps
A variety of back pain-specific applications are available. Try them out and see which fits your style. They are there to guide, strengthen the body, help relax, and lessen the pain.
Body Composition
Chronic Stress
Chronic stress is like poison to the body. It negatively impacts every aspect of the body’s health and is more dangerous because of its ability to present without realizing it. One of the body’s systems responsible for handling difficult situations is the immune system. Specifically, cells of the immune systems have receptors that recognize stress hormones like cortisol. Acute stress can cause immune system problems by increasing the release of inflammatory cytokines that are a special type of immune cell. Stress, immunity, and disease can affect each other. But these relationships can be moderated by:
What is important is to develop a healthy strategy to relieve the symptoms of stress like meditating, exercising, and spending time with friends/family.
Current Directions in Stress and Human Immune Function. Current opinion in psychology vol. 5 (2015): 13-17. doi:10.1016/j.copsyc.2015.03.007 www.ncbi.nlm.nih.gov/pmc/articles/PMC4465119/
Evaluation of Self-Management Support Functions in Apps for People With Persistent Pain: Systematic Review mhealth.jmir.org/2019/2/e13080/
App-based multidisciplinary back pain treatment versus combined physiotherapy plus online education: a randomized controlled trial www.nature.com/articles/s41746-019-0109-x
Around a half-million high school students in the U.S. play volleyball. Whether the parent of a volleyball player or part of a recreational league, the goal is to be ready for the season, which means preventing and addressing volleyball injuries. It is a highly demanding sport with quick movements, jumping, twisting, diving, spiking, etc. Despite being fit and healthy, extensive training along with match play takes a toll on the body. Chiropractic can benefit volleyball players.
Common Volleyball Injuries
Why Chiropractic Works
Chiropractic treatment and rehabilitation, especially by a sports chiropractor, is recommended for volleyball injuries because it addresses acute and chronic injuries to all areas of the body. Chiropractic treats the entire musculoskeletal system. Proper joint alignment from chiropractic adjustments in the spine and throughout the body maintains the biomechanic integrity. This reduces high-impact forces in the joints. Soft tissue treatments like instrument-assisted soft tissue mobilization can help resolve injuries by providing the tissues with more blood flow into the affected area allowing for faster healing. Most volleyball injuries result from overuse to the joints and muscles, resulting in repetitive strain. In volleyball, repetitive/overuse injuries are common in the knees, ankles, and shoulders. This comes from all the jumping, serving, and spiking.
Player Benefits
Body Soreness Is Reduced/Alleviated
Many athletes, including volleyball players, do not get the proper recovery time from training or playing.
Reduced recovery periods cause body soreness and stiffness that can overlap into an injury.
Chiropractic can reduce and alleviate body soreness.
Chiropractic promotes faster recovery.
Optimal Performance
Studies show that athletes that receive regular chiropractic care found speed and mobility performance enhanced.
Athletes require fast reflexes and optimal hand-eye coordination.
Speed, mobility, reflexes, and coordination depend on a healthy nervous system.
90% of the central nervous system travels through the spine.
Spinal alignment can either allow for proper nerve flow or disrupt nerve flow.
Even when just one spinal segment is misaligned and out of place, the nervous system can impact reflexes, speed, mobility, and hand-eye coordination.
A properly functioning spine and nervous system will ensure the player is at their best.
Faster Injury Recovery Time
Healing the body properly takes time. Just like the body needs sleep/rest to function properly, so it is with injuries.
The issue for athletes is how much time healing takes.
Individual athletes receiving chiropractic care have been shown to heal faster.
Mobility and Strength
A chiropractic doctor can reduce the pressure around the nerve roots that exit the spine, which will help improve player performance. This includes:
Range of motion
Mobility and flexibility
Strength
Endurance
To find out how chiropractic can help, contact Injury Medical Chiropractic and Functional Medicine Clinic. We will perform a thorough musculoskeletal and nervous system examination.
Ankle Sprain Treatment
How Many Calories Over 24 hours
Myths that offer strategies that avoid the hard work and commitment that diet and exercise demand should be avoided. Individuals cannot expect to experience healthy body composition changes by increasing/decreasing meal frequency if they are living a sedentary lifestyle. It is not important how often or what time an individual takes in calories (has a meal). What is important is how many calories an individual has over a 24-hour period. A study looked at healthy individuals that ate one large meal a day for two weeks and then later ate the same meal but spread out over five smaller meals for another two weeks. It was concluded that there was no statistical difference in body weight gain or loss between the two eating methods. 2000 calories over 3 meals is the same 2000 calories consumed over 5 meals. There is no substitute for proper diet and exercise. The focus should be on what and how much you eat.
References
Eerkes, Kevin. “Volleyball injuries.” Current sports medicine reports vol. 11,5 (2012): 251-6. doi:10.1249/JSR.0b013e3182699037
Gouttebarge, Vincent et al. “Preventing musculoskeletal injuries among recreational adult volleyball players: design of a randomized prospective controlled trial.” BMC musculoskeletal disorders vol. 18,1 333. 2 Aug. 2017, doi:10.1186/s12891-017-1699-6
Kilic, O et al. “Incidence, etiology, and prevention of musculoskeletal injuries in volleyball: A systematic review of the literature.” European journal of sports science vol. 17,6 (2017): 765-793. doi:10.1080/17461391.2017.1306114
Seminati, Elena, and Alberto Enrico Minetti. “Overuse in volleyball training/practice: A review on the shoulder and spine-related injuries.” European journal of sports science vol. 13,6 (2013): 732-43. doi:10.1080/17461391.2013.773090
Wolfram, G et al. “Thermogenese des menschen bei unterschiedlicher mahlzeitenhäufigkeit” [Thermogenesis in humans after varying meal time frequency]. Annals of nutrition & metabolism vol. 31,2 (1987): 88-97. doi:10.1159/000177255
It is estimated that every adult will experience some form of back pain at least once in their lives. There’s a difference between mechanical and inflammatory back pain. With inflammatory back pain, movement tends to help it, while resting worsens the pain. For some individuals, relief from inflammatory back pain is something they could have to manage for some time. Fortunately, there are effective management and relief options available.
Inflammatory vs. Mechanical Pain
Chronic back pain has two major causes. These are Mechanical and Inflammatory. They have slightly different characteristics when presenting. Chiropractors know what to look for to tell the difference between the two. Then a decision can be made on how to proceed with treatment or management.
Inflammatory
Pain caused by inflammation can be described as:
Not having a known definite cause.
Characterized by stiffness, especially after waking up.
Pain reduces with movement, activity, stretching, exercise.
Is worst during the early hours of the morning.
Is often accompanied by pain in the buttocks/sciatica symptoms.
Mechanical
Mechanical pain can be described as:
Pain that becomes worse with activity, stretching, or exercise.
Pain reduces with rest.
There is no stiffness after sleeping.
This pain is not constant but can become intense/severe for short periods.
Pain in the buttocks/sciatica symptoms do not present.
Inflammatory and Non-Inflammatory
Non-inflammatory is the same as mechanical pain. Mechanical/non-inflammatory back pain has causation related to the mechanics of the back and can result from injury or trauma. The cause of non-inflammatory pain does not necessarily present right away. For example, poor posture that leads to back pain is a mechanical/non-inflammatory cause. However, non-inflammatory back pain can be accompanied by inflammation as a natural reaction to injury. But this inflammation is not the cause of the pain. Non-inflammatory back pain can be treated effectively with conservative treatments. This includes:
Chiropractic adjusting
Physical therapy
Spinal decompression
Contributing Autoimmune Diseases
When inflammation is the cause of pain, it is considered inflammatory pain. Autoimmune disease/s can cause the body to attack different areas of the body mistakenly. Chronic pain can be caused by autoimmune diseases that include:
Rheumatoid Arthritis
Arthritis causes the immune system to attack the joints throughout the body.
Ankylosing Spondylitis
This is a rare type of arthritis that affects the spine. It is found more in men and usually begins in early adulthood.
Multiple Sclerosis
This is a disease where the immune system attacks nerve fibers and can lead to back pain.
Psoriatic Arthritis
This type of arthritis is characterized by patches of psoriasis along with joint pain and inflammation.
Inflammatory Pain Treatment
Individuals that think they might have inflammatory back pain should consult a doctor, spine specialist, and/or chiropractor. A general practitioner can misdiagnose inflammatory back pain as mechanical back pain. Many find relief from taking non-steroidal anti-inflammatory drugs or NSAIDs and following an exercise/physical activity regimen. However, sometimes this is not enough. This is where chiropractic treatment and physical therapy comes in.
Chiropractic and Physical Therapy
These medical professions complement each other well and can be beneficial as a part of an overall treatment plan. A chiropractor, with the help of a physical therapist, can bring significant relief. Management techniques involve:
Chiropractic adjustments
Flexion-distraction
Posture correction
Personalized exercises
Inflammation Night Pain
Inflammatory back pain tends to worsen at night. What happens is the inflammatory markers settle down when the body is not moving. A few simple practices can help you get better sleep.
Stretch Before Bed and When Waking
Performing stretches before going to bed and after waking up helps keep the body limber.
Inspect Pillows and Mattress
Sleeping with the spine out of alignment could exacerbate the problem. Using a too-soft mattress or a too-large pillow could be contributing to the pain. Sleeping on the side is recommended to use a pillow between the legs to keep the low back straight.
Exercises
Some exercises should be discussed with your doctor. Individuals have found that exercise and stretching are essential for relief.
Cardio
These exercises increase heart rate, boost mood, and release natural pain killers. Low-impact cardio exercises:
Swimming
Walking
Cycling
Strength-Building
Strengthening the core muscles will help maintain posture and spine support. Some of these include yoga poses:
Sustainable and easy to follow three basic elements: following the diet, physical activity, and high levels of socializing. For individuals that want to change their diet and lifestyle to the Mediterranean, try the following:
Add more vegetables to meals. This can be salads, stews, and pizzas. Kidney beans, lentils, and peas are common Mediterranean staples.
Switch to whole grains as well as products made from whole grain flour. The high fiber content can improve heart health and can help lower blood pressure. Minimize refined carbohydrates like white bread and breakfast cereals.
Balance rich desserts with fresh fruits like oranges and bananas that can include antioxidant fruits like blueberries and pomegranates.
Treat meat as a side dish instead of the main course. Adding strips of chicken or beef into a vegetable saute/soup.
Balance meat dishes with fish and seafood. This includes sardines, salmon, clams, and oysters.
Go vegetarian for one day a week.
Cut out processed meats with high levels of preservatives.
Add healthy fats like avocados, sunflower seeds, nuts, and peanuts to meals.
Cornelson, Stacey M et al. “Chiropractic Care in the Management of Inactive Ankylosing Spondylitis: A Case Series.” Journal of chiropractic medicine vol. 16,4 (2017): 300-307. doi:10.1016/j.jcm.2017.10.002
Dahlhamer, James et al. “Prevalence of Chronic Pain and High-Impact Chronic Pain Among Adults – the United States, 2016.” MMWR. Morbidity and mortality weekly report vol. 67,36 1001-1006. 14 Sep. 2018, doi:10.15585/mmwr.mm6736a2
Riksman, Janine S et al. “Delineating inflammatory and mechanical sub-types of low back pain: a pilot survey of fifty low back pain patients in a chiropractic setting.” Chiropractic & manual therapies vol. 19,1 5. 7 Feb. 2011, doi:10.1186/2045-709X-19-5
Santilli, Valter et al. “Chiropractic manipulation in the treatment of acute back pain and sciatica with disc protrusion: a randomized, double-blind clinical trial of active and simulated spinal manipulations.” The spine journal: official journal of the North American Spine Society vol. 6,2 (2006): 131-7. doi:10.1016/j.spinee.2005.08.001
Teodorczyk-Injeyan, Julita A et al. “Nonspecific Low Back Pain: Inflammatory Profiles of Patients With Acute and Chronic Pain.” The Clinical journal of pain vol. 35,10 (2019): 818-825. doi:10.1097/AJP.0000000000000745
The latissimus dorsi or lats are the large flat muscles on each side covering the width of the middle and lower back. They connect the bone of the upper arm to the spine and the hip. When pain presents in these muscles, it is typically caused by:
Repetitive overuse in a job or doing a task/chore that requires constant
Bending
Pulling
Pushing
Reaching
Twisting
Kneeling
A result of poor technique in sports or similar physical activities.
Chiropractic treatment, along with exercises, can help prevent and relieve this pain.
Symptoms of lat pain
The objective is to diagnose whether the pain is located in the latissimus dorsi or other muscles in the shoulders or back. If the latissimus dorsi is injured, an individual might feel pain in several areas, these include:
Lower, middle, and upper back
Back of the shoulders
The base of the shoulder blade
Lower arms
Inside of the arms, extending down to the fingers
In certain cases, the pain will present without warning and can be felt in the surrounding muscles. This type of pain often gets worse when the individual:
Extends their hands forward and out in front
Raises their hands above their head
Tosses or throws an object
Damage or injury to the latissimus dorsi
Tissue damage or injury can cause other symptoms to present. These include:
If the source of the back pain cannot be identified, or if it is accompanied by:
Fever
Breathing problems
Abdominal pain
Consult a doctor as these could be symptoms of a more serious condition.
Uses and Causes
The lat muscles are used in everyday activities. These include:
Picking up objects like grocery bags
Opening heavy doors
Chest expansion for breathing
Pushing against the armrests of a chair to stand up
Using handrails to climb stairs
For sports or working out, the lats are used in:
Weightlifting exercises using the upper body
Bench-presses
Rowing
Swimming
Throwing
Common causes of pain include:
Overusing the muscles
Using poor techniques
Exercising without warming up
Risk of injury
Individuals that are at risk of developing this injury include those that:
Are continually reaching overhead
Regularly chop wood
Perform regular shoveling
Move furniture or other heavy objects
Regularly practice poor posture
Tearing the latissimus dorsi is possible, especially for athletes. Some athletes with increased risk include:
Golfers
Baseball pitchers
Gymnasts
Swimmers
Tennis players
Exercises that can help bring relief
Certain exercises can alleviate the aches, pain, and strengthen the lat muscles to prevent and/or worsen the injury. It is recommended to consult a doctor, sports chiropractor, or personal trainer before beginning a therapeutic exercise regimen. This is to ensure that the exercises are right for the individual and their condition and that they use the correct form. Here are two exercises that can help reduce the pain. The doctor, chiropractor, or trainer will recommend the frequency the individual should perform the exercises.
Back bow
This pose is known as the superman pose. To perform:
Lay facedown on the floor
Extend the legs so they are straight
Stretch arms away from the body, so they are in front of the head
Bend the knees like for a sit-up with the heels close to the buttocks
Keeping the hands and feet in place
Lift the pelvis upward
Slowly lower back to the floor
Prevention
Individuals can prevent lat pain with lifestyle adjustments. These include:
Using proper technique and posture during work, sports, and exercise
Staying aware to not overuse the muscles
Staying hydrated
Warming up and cooling down thoroughly before and after a workout, sports, physical activities
Regular stretching
Applying ice and heat before and after work, sports, and physical activities
Chiropractic care
Physical therapy massage
Body Composition
Nutrition and Recovery Advantage
Two important steps to achieve optimal health include:
Nutrition
Having a proper protein intake is important for muscle adaptability or the way muscles adapt to stress during exercise and/or strength training. This is also important to stimulate muscle protein synthesisafter exercising and/or strength training. To ensure the body is getting the strength and hypertrophy improvement from exercise and strength training, it is recommended to eat around 25g of high-quality protein after workout sessions.
Recovery
For those doing aerobic and strength training, maximize recovery time between workout sessions. This is because strength and aerobic fitness health gains are low when the two only have a separation of 6 hours or less. Twenty-four hours between sessions is recommended especially if the priority is endurance performance.
References
Anderson, S. E., Hertel, R., Johnston, J. O., Stauffer, E., Leinweber, E., & Steinbach, L. S. (2005, November). Latissimus dorsi tendinosis and tear: imaging features of a pseudotumor of the upper limb in five patients. American Journal of Roentgenology, 185(5), 1145–1151 www.ajronline.org/doi/abs/10.2214/AJR.04.1247
Donohue, Benjamin F et al. “Sports Injuries to the Latissimus Dorsi and Teres Major.” The American journal of sports medicine vol. 45,10 (2017): 2428-2435. doi:10.1177/0363546516676062http://journals.sagepub.com/doi/abs/10.1177/0363546516676062?journalCode=ajsb
Henseler, J. F., Nagels, J., Nelissen, R. G. H. H., & de Groot, J. H. (2014, April). Does the latissimus dorsi tendon transfer for massive rotator cuff tears remain active postoperatively and restore active external rotation? Journal of Shoulder and Elbow Surgery, 23(4), 553–560 www.jshoulderelbow.org/article/S1058-2746(13)00399-6/fulltext%20
George, Michael S, and Michael Khazzam. “Latissimus Dorsi Tendon Rupture.” The Journal of the American Academy of Orthopaedic Surgeons vol. 27,4 (2019): 113-118. doi:10.5435/JAAOS-D-17-00581
Lehman, Gregory J et al. “Variations in muscle activation levels during traditional latissimus dorsi weight training exercises: An experimental study.” Dynamic medicine: DM vol. 3,1 4. 30 Jun. 2004, doi:10.1186/1476-5918-3-4
When back pain presents for a prolonged period, the back muscles reduce in mass but increase fat content, resulting in more stiffness. This leads to chronic muscle fatigue and results in chronic pain symptoms. Adding resistance to a workout routine in weight machines, free weights, and/or resistance bands helps reduce back pain. Studies have shown that specific therapeutic back muscle weight training is safe and can help relieve pain. A sports chiropractic specialist can recommend appropriate exercises for individuals and their specific condition/s to safely participate in strength training.
Back muscles development
With time, back pain and increased fatigue can lead to a fear of moving the body and engaging in physical activity. This results in spinal deconditioning and instability. Weight training works on incrementally/progressively increasing the load that the back muscles can tolerate. This technique gradually improves the body’s ability and strength to perform regular daily activities without strain and in optimal fashion. Weight training improves whole-body health because:
Back muscles and core muscles increase in function and performance.
Muscles are strengthened.
Lean muscle mass increases.
The range of motion of the spine increases.
Body fat decreases.
Guidelines while using weights
When weight training, it is important to understand safety guidelines to help relieve back pain and not worsen or cause further injury. Weighted treatment exercises are for individuals that have been cleared by their physician or chiropractor and are specific to their injury and /or condition. Depending on the underlying pain source, weight training may not be suitable for individuals that have:
Severe pain.
Back pain that originates from:
Previous spinal surgery
Tumor
Nerve root compression
Neurological symptoms
Sciatica
Spinal fracture/s
Spinal infection/s
Medical professionals and chiropractors can accurately diagnose and determine if weight training is safe and which specific exercises to perform. Guidance from a trained therapist or therapeutic trainer is recommended for optimal results.
Weight training techniques to alleviate back pain are different from regular weight or resistance exercises.
Trained physical/occupational therapists and sports chiropractors can educate an individual on:
Correct techniques
Frequency
Type of training that will help an individual’s condition.
Therapeutic training can significantly reduce the risk of further injury and damage to the spine.
After initial training, individuals are encouraged to exercise to maintain back muscles and total body health.
Smaller weights build strength progressively
Effective ways to strengthen the spine.
Begin with small/light weights and exercise slowly.
Fast rapid movements or incorrect lifting and pulling techniques can cause additional damage to the tissues.
It is recommended to start with:
Low-load motor control exercises without weights activate and stretch the muscles and improve balance.
Simple stretches
Exercise machines can be recommended instead of free weights.
Exercise machines can provide safe, effective, and progressive resistance to the exercises.
The machines can help reduce/prevent injury compared to free weights.
The machines can maintain proper support on the back and spine.
It is recommended to combine regular walking activity with a weight training program.
Low impact aerobic exercises increase blood circulation along with essential nutrients to the muscles and soft tissues.
This promotes healing and reduces stiffness.
Training program and benefits
Gaining the most benefits from strength training, tips to keep in mind:
Warm up for a few minutes using heat therapy and simple stretches.
Try for 2 or 3 times a week for 30 minutes.
Focus on building strength in the core muscles – back, abdominals, obliques, buttocks, and pelvic leg muscles.
There is no need to join a gym or buy expensive equipment.
Work out at home with small hand weights, resistance bands, and body weight.
The therapist or chiropractor will inform the individual on which exercises to avoid, which require extreme or quick moves.
Slow, steady resistance training takes advantage of muscle lengthening exercises and muscle shortening exercises for strengthening.
If back pain presents with a sustained increase, take time off or modify the strength training exercises.
Some soreness is to be expected, but sharp pain is not. If any sharp, sudden pain presents while exercising, stop immediately.
Ice therapy can be beneficial after exercising to decrease inflammation and alleviate pain.
Record the amount of weight when beginning the training and note when progressing to a heavier weight. Consistent improvements in pain, flexibility, strength, and function will help maintain motivation. Consult with a professional sports injury chiropractor today to see if weight training is a suitable and safe treatment.
Body Composition
Carbohydrates and Muscle Growth
Simple carbs are a quick, periodic source of energy. Complex carbs are a recommended source of steady energy. Complex carbs are not as readily available for immediate energy as simple carbs are but are more efficient and healthier. Complex carbs offer sustainable energy, meaning the energy is constant with no crash like simple carbs. Because complex carbs have slow-release properties, they should be the largest component of daily energy consumption.
Carbs prevent muscle weakness.
Some glycogen is stored in the muscles. When those muscles are used during exercise, the body taps into the glycogen stores in that specific muscle. Lifting weights with the arms, for example, access the glycogen in the biceps. Athletes take advantage of glycogen by loading up on carbs by consuming a day or more before a workout. This maximizes the muscle glycogen stores. This delays muscle fatigue, making for a better workout and stronger muscles, and can improve athletic performance.
Carbs help muscles recover after exercise.
Recovery goes back to the glycogen stores. Right after exercising, the body needs to replenish its glycogen stores to prevent glycogen depletion. Glycogen depletion, when the stores run out, causes gluconeogenesis. What happens is the body forms glucose from new sources. This is to compensate for the lack of glucose from carbohydrates. This is when the body turns to sources like fat and protein to fill the need. Protein is the last line of defense when energy is required, meaning that energy is running low. When the body breaks down protein for glucose production, it takes what it needs from the muscle/s, causing them to shrink and break down.
References
Dreisinger TE. Exercise in the management of chronic back pain. Ochsner J. 2014;14(1):101–107.
Lee JS, Kang SJ. Strength exercise and walking effects on lumbar function, pain level, and body composition in chronic back pain patients. J Exerc Rehabil. 2016;12(5):463–470. Published 2016 Oct 31. doi:10.12965/jer.1632650.325
Michaelson P, Holmberg D, Aasa B, Aasa U. High load lifting exercise and low load motor control exercises as interventions for patients with mechanical low back pain: A randomized controlled trial with 24-month follow-up. J Rehabil Med. 2016;48(5):456-63.
Welch N, Moran K, Antony J, et al. The effects of a free-weight-based resistance training intervention on pain, squat biomechanics, and MRI-defined lumbar fat infiltration and functional cross-sectional area in those with chronic low back. BMJ Open Sport Exerc Med. 2015;1(1):e000050. Published 2015 Nov 9. doi:10.1136/bmjsem-2015-000050
Many individuals do not realize the importance of the type of pillow they use for sleep. Sleeping on the wrong pillow is the perfect set-up for neck, shoulder, and back pain. Here are a few chiropractic tips on what to know about picking the best pillow. Knowing which is the right pillow for you can be the key to proper sleep and waking up pain-free.
Importance of Pillows
Neck and shoulder pain can be a nightmare, especially when the body cannot get decent rest. The right pillow/s can help with neck and back pain symptoms and recover from injuries quicker. When the head is in an awkward position for sleep duration, this causes neck, shoulder, and headache problems. The importance of finding the right pillow follows a set of guidelines.
Shape
The shape of the pillow has a definitive role in the cervical/neck’s curvature.
Posture
Sleep posture is important in preventing neck, shoulder, and back musculoskeletal pain.
Sleep quality
Craniocervical pressures and cervical spine alignment are height-specific. Any changes can affect an individual’s sleep quality.
Height
Cervical alignment can become significantly impacted by the shape and height of the pillow.
Pillow Comfort Importance
Trying to find the right pillow will require trial and error. The basics to consider include:
One sign that it’s time for a new pillow is waking up with pain.
Age of current pillows. The recommendation is they should be replaced every year or two. This depends on the stuffing/material used as different types wear down quicker.
If problems are getting comfortable and being able to fall asleep.
Constantly readjusting or fluffing the pillow/s.
The pillow has become lumpy or lost its shape.
It is flat with no cervical support or, too high placing the head in a forward tilt.
This is an online quiz along with a personalized process in their stores.
The process helps choose a pillow based on individual support preferences and sleep position for the best spinal alignment.
Customizable or adjustable pillows are another option. These pillows allow the individual to change the amount of filling to fit their needs.
Research, personal preference, and advice from a doctor and or chiropractor will help find the pillow that is right for you.
A third of an individual’s life is spent in bed. Make it as comfortable as possible.
Body Health
Sleep Body Composition Importance
Not getting enough sleep makes it difficult to gain muscle.
Not getting enough sleep means that the body experiences less short wave sleep, affecting the body’s ability to secrete Growth Hormone and develop muscle.
Testosterone is negatively affected by lack of sleep.
Not enough sleep increases cortisol levels, impairing muscle development.
Not getting enough sleep makes it difficult to lose fat.
Irregular sleep throws off the body’s ghrelin/leptin cycles, causing hunger.
Not getting enough sleep has been linked to eating more.
Not getting enough sleep can cause reductions in the body’s Basal Metabolic Rate, reducing total energy output.
“Effect of pillow height on the biomechanics of the head-neck complex: investigation of the craniocervical pressure and cervical spine alignment.” PeerJ. August 2016. pubmed.ncbi.nlm.nih.gov/27635354/
“Improving the quality of sleep with an optimal pillow: a randomized, comparative study.” Tohoku Journal of Experimental Medicine. July 2014. pubmed.ncbi.nlm.nih.gov/25008402/
“The effects of pillow designs on neck pain, waking symptoms, neck disability, sleep quality and spinal alignment in adults: A systematic review and meta-analysis.” Clinical Biomechanics. May 2021. pubmed.ncbi.nlm.nih.gov/33895703/
Okamoto-Mizuno, Kazue, and Koh Mizuno. “Effects of thermal environment on sleep and circadian rhythm.” Journal of physiological anthropology vol. 31,1 14. 31 May. 2012, doi:10.1186/1880-6805-31-14
IFM's Find A Practitioner tool is the largest referral network in Functional Medicine, created to help patients locate Functional Medicine practitioners anywhere in the world. IFM Certified Practitioners are listed first in the search results, given their extensive education in Functional Medicine
