Those who like to jog or run say there is nothing like the feeling of jogging and running. The breeze all around, the sound of feet hitting the pavement, and the accomplishment felt after. Jogging and running can generate empowerment that makes individuals feel like they’re on top of the world. Until back pain rears its ugly head.
Many individuals with back pain see no alternative and so give up trying to jog or run and just forget the whole thing. However, it is possible to be a successful runner and hold down a jogging/running regiment, even with back pain. �
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Jogging and Running
Running can be highly beneficial for those with back pain. Aerobic exercise is considered a form of effective treatment for low back pain. Other studies have found that runners have stronger spines. An article published in Scientific Reports looked at the intervertebral�discs in joggers/runners, as well as, non-joggers/runners. The joggers/runners had healthier intervertebral�discs.
Running can be quite helpful to those having trouble with mechanical back pain. Mechanical means an individual has a structurally sound spine but has a job/ that creates force/s that can damage tissues, which results in back pain. Often, those with back problems have a weak:
Core
Front
Back
� Jogging and running can help strengthen the core along with weight loss and improved fitness will definitely benefit the spine/back. Jogging and running increases endorphins. This is great for the brain and mood and decreases overall general pain.
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Individuals that should not be jogging or running
It does not mean these individuals cannot jog or run. But because of underlying conditions, they need to talk to their doctor first and may have to take extra precautions.
Back pain can be mechanical or structural. If the spine has a structural problem, then jogging or running might not be the best option for a therapeutic exercise regiment/program. This can be dangerous as any added stress placed on an abnormal spine could worsen symptoms, instead of helping to reduce back pain. It could even worsen the condition. This is where the proper spine treatment is directed by a doctor, spine specialist, chiropractor, or physical therapist.
� If the back pain is mechanical, there are ways to work in a running program while keeping the back safe. Usually, this means stretching out, getting physical therapy, and applying heat, and ice. These can all help while being able to jog and run.
Lace-up, make sure there is plenty of water and hit the neighborhood, trail, pathway, etc. However, running with back pain is not the most optimal way to jog or run. Here are some ways to get the full benefits from the experience.
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Stretching Out
Stretching is highly beneficial not only to runners, but everyone, especially those with back pain, which is why stretching before and after jogging and running is extremely important.
The hamstrings, quadriceps, groin, and calf muscles definitely need to be stretched out. These are the legs muscles and need to be loose and ready to move. The thigh muscles are all directly connected to the pelvis and hip. If they are not properly stretched it can affect pelvic tilt and generate low back tightness.
The calf muscles are not directly connected, but the body is a kinetic chain, which means that the body works as a whole unit. For example, let’s say an individual has a tight calf or Achilles tendon. This can change stride length, which can then affect the hamstrings, hips, and back. Icing the back after a jog or run will reduce back pain and inflammation. �
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Ease Into The Routine
Experienced runners know all too well that literally hitting the ground and taking off results inpain and injuries. First-time joggers/runners, as well as those coming back to jogging or running need to take it low and slow. This means to gradually ease into a jogging/running routine rather than trying for ten miles right away.
Go for reasonable goals that can be accomplished. This will increase the likelihood to stay with it and continue. This goes for new runners or joggers/runners making a return. Gradually increasing distance and speed is the safest approach. Gradual increases in the jog or run allow for positive and progressive gains.
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Mix In Other Workouts
Cross-fit training can help the body take a break when carrying out a running program. Cross-fit training involves:
Swimming
Biking
Weights
A comprehensive exercise program should include resistance training and cardiovascular exercises. Only want to stick to only running and nothing else then change distances and speeds on a regular basis. Changing running workouts frequently will help to avoid overuse injuries.
Overuse injuries can stop an exercise routine cold. Therefore, making sure that the body gets the proper amount rest between jogs, runs, and workouts is crucial for the therapy to work, to eventually alleviate back pain. �
Proper Equipment
Throwing on a pair of old sneakers and jogging out the door is not the way to go. Improper shoes could exacerbate the back pain/condition and even create new injury/s. Therefore choosing the proper jogging and running equipment will prevent injuries and back pain.
Shoes, braces, and orthotics do make a difference. Just like using the right tool for a job makes a difference. Especially, when using a cheap knock-off that breaks or falls apart. It is the same with exercise equipment/gear. For the low back, a neoprene belt can help the low back remain loose by providing heat and spine support.
Shoes and orthotics are important, but be sure to know foot size and type. Otherwise, they could worsen back pain or cause another injury. Effectively utilizing them, a runner should get a custom foot orthotic/s sizing. Because every person is unique, functional custom foot orthotics can help balance a person�s unique body structure. Dr. Jimenez can help provide functional custom foot orthotics to patients who want to improve back pain. For example, some things to consider:
Some choices depend on the constant surface the runner is on, like cement, pavement, trail, or dirt road. Specialty running shoe stores can provide a foot strike analysis to find the shoes that are best matched for your physical needs. �
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Feel That, Your Body’s Telling You Something
Experienced athletes, especially runners know how to listen to their bodies. If an injury is acting up they take the necessary time off to heal properly before re-starting the regiment. For those with back pain, this is especially important during the program.
If back pain presents mid-run, it is recommended to slow down. If that doesn�t bring relief then stop and stretch. And if that does not help then stop the workout altogether. It could be nothing and all that is needed is more rest before starting up again. But if it persists then check with your doctor, chiropractor, or physical therapist to re-evaluate the program, as there could be some changes/adjustments that need addressing.
It does not matter, whether it is back pain, shin splints, or plantar fasciitis, the point is to listen to your body. Pain that lingers on or wakes you out of sleep should be checked out.
Chiropractors On Metabolic Syndrome & Inflammation
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Dr. Alex Jimenez�s Blog Post Disclaimer
The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*
Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at�915-850-0900. The provider(s) Licensed in Texas& New Mexico
Being able to hike with back pain is a blessing for individuals that love being outdoors. Enjoying nature and being able to get away from all the stress and tension is something we all can use. Hiking is an excellent physical activity that cleanses the mind, body, and spirit. Not to mention the great exercise benefits that come with it.
The time spent going up and down hills following trails, etc. can feel unbelievable until pain symptoms start to present. Those with back pain know and understand that there are certain activities that can kick in the pain. If hiking has been stopped in its tracks because of back pain, or, if just about to start hiking for the first time, here is some advice to reduce and alleviate back pain during and after a hiking session. �
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Hike The Right Way
Dr. Alex Jimenez D.C. is a spine injury specialist at Injury Medical Chiropractic Clinic. He believes at its core, hiking is very beneficial to individuals with back pain.
Hiking is a great activity for those with back pain because it increases muscular circulation improving soft tissue flexibility in the spine along with other muscle groups. Hiking helps strengthen spinal support muscles, improves flexibility and posture. The result is minimized pain on all levels. Walking on different uneven terrain/s contributes to improved balance and synergistic muscle activity of the back, legs, and core, and the small muscles of the feet. However, there is an incorrect way to hike with back pain.
If done incorrectly hiking can have a negative detrimental impact on the body. Proper technique and form need to be followed. For example, a backpack that is improperly worn or not correctly sized for the body type could lead to imbalance. This could lead to improper form and injuries. Poor posture during a hike places added pressure on the:
Joints
Spine
Ligaments
Tendons
This could easily result in muscle/tendon injuries. With some preparation, a few tips and being aware of your surroundings will help you to become a hiking pro in no time, with reduced, improved, and possibly no back pain after a while of doing this great activity. Here are some words of wisdom when it comes to hiking and back pain.
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Proper Backpack
A poor-fitting backpack will easily lead to increased back pain and even other ailments like shoulder and neck pain issues. A proper backpack should have the straps around the waist and across the back to evenly distribute the weight. Visit a sports/outdoor store to get correctly fitted for a backpack.
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Stretching Out
Getting and staying loose before and after a hike is very important. Before a hike improves circulation and loosens the muscles, in turn, reducing the stress on the joints. Stretching after a hike reduces muscle fatigue and soreness that can amplify and exacerbate back pain along with any other body soreness.
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Trekking Poles
Using trekking poles can be beneficial and quite helpful for individuals with back pain. Trekking poles can help avoid poor posture by keeping the body in an upright position. This helps reduce back pain experienced during and after a hike. �
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Body Care
Hiking successfully means that the body needs to be fully functional and fueled before even stepping on the trail. Fueling the body with nutritious snacks like bananas, dried fruit, and trail mix will keep the body’s energy supply going. And above all stay hydrated with plenty of water. Also, focus the workout on developing upper body and core strength to prevent injury.
Don’t forget to listen to what your body is telling you. Individuals with back pain need to listen to their bodies making sure not to overdo it, as well as, with any type of exercise, to adjust to your specific pain tolerance level. If unable to limit distance or time, then make sure to take frequent breaks. This will help avoid placing unnecessary strain on the spine. �
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Recovery Time
The body needs a proper amount of time between hikes to recover properly. If there is still soreness and pain, WAIT until the body is no longer sorebefore trekking to the next trail. The amount a person can hike depends on the individual, overall strength, and how fast their body recovers between hikes. It is different for everyone.
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Assistance
As the journey commences, whether going for pain-free or less painful hiking, remember that it’s ok to have others help get you there. Getting help from a veteran hiker will definitely benefit proper form and posture. Hiking with an experienced partner can also help avoid poor hiking techniques that can worsen back pain or even create new injuries. �
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Consult a local chiropractor, or spine, and pain specialist if you are unsure about hiking and are experiencing ongoing back pain. They will help develop a customized/personalized treatment plan with the focus on decreasing and controlling the pain and improving the body’s overall function to be able to participate in physical recreational activities.
Chiropractor, Dr. Alex Jimenez shares some how-to advice on taking hot baths for back tension and pain. A bath can be a wonderful and fulfilling experience in self-care for back pain. There are medical benefits from taking a hot bath, as well. A hot bath can be extremely helpful when it comes to back pain.
Dr. Jimenez helps his patients with spinal ailments and conditions that range from arthritis, degenerative disc disease to nerve compression, sciatica, auto accident injuries, sports injuries, etc. In addition to chiropractic, physical therapy, diet, and exercise, he has also seen the power of home remedies, like a hot bath.
There are scientific studies that have shown how hydrotherapy can relieve back pain. Dr. Jimenez describes a hot bath as a muscle-relaxing stimulus. It opens up the muscles, which allows more blood to flow through, which in turn helps to heal injury/s, tightness, and soreness. It helps to clean out lactic acid, which is known to cause muscle pain, fatigue, and muscle cramps.
Here is what usually happens to the spine when soreness, tightness, aching, and pain present. A spinal structure like a nerve, disc, vertebral bone, or other tissue is injured or on the verge of injury, and the muscles around it contract closely in to prevent more damage.
This is called muscle spasm. Don’t worry the body is supposed to respond this way, as it means the damaged tissue is less likely to sustain further injury. However, muscle spasms can be painful. Much like a Charley horse, a back spasm can have the same effect.
For example, someone standing or working for an extended period places the muscle/s under constant tension, which means they have a higher chance of having a spasm and developing painful symptoms. A hot bath relaxes the muscle/s and reduces/removes the aching soreness and pain. Here are some tips to help relax the back muscles. �
Try Epsom Salt
Taking a bath with Epsom salt or minerals that dissolve in water can be helpful, but are not necessary. Many are fantastic skin relaxants, but if you have a hot bath with or without the salt, it�s not going to make a huge difference. What makes the bath work is the heat and the floatation. This what creates the benefits.
Soak 15-20 Minutes
It is really up to the individual, as to how long they want to stay in the tub. One question to ask is how long can you take sitting in hot water? Hot tubs are normally heated to about 102 to 103 degrees. With these types of tubs, individuals can sit for a half-hour or more. However, most of us do not have a jacuzzi, so remember that a regular bath will be warmer possibly 105 or 106 degrees. It all depends on how long you can take the heat. �
� Remember not to scald yourself with a bath that is way too hot to soak in, please. It�s ok to get the water running hot, but as it fills turn the heat down and let it cool slightly before stepping in. Most individuals don�t need more than 15 to 20 minutes of soaking time maximum.
As for how often one should take a hot bath, Dr. Jimenez explains that it depends on the severity of the back pain and what type of work and activities the individual does. For most three times a week offers a balanced therapy. If an individual has a strenuous physical job like construction work, manual lifting, standing work, or doing highly repetitive work then they�ll need to do more than 3 times a week.
Strengthen the Body’s Core
A strong core can support and protect the spine, along with the rest of the body. Squeezing and contracting the back, side, and front muscles make the core strong and robust. It behaves like a steel beam supporting the spine when added protection is needed.
Stretch Out
After a hot bath is a perfect time to stretch. Toe touches can loosen tight hamstrings that can strain the lower back. Also, try out yoga’s upward-facing dog pose. Sun salutationscan help the spine go through a wide range of motion. Therefore do them slowly and hold each pose for a few breaths. A long salutation or two can feel tremendous when the spine is nice and relaxed.
Take Care When Getting Out
Hot baths might not be a good idea or the right option for certain people. If there is instability in your spine and the vertebra move around more than they are supposed to then a hot bath might not be the best option. Instead, a hot shower with a massage setting could be equivalent to taking a hot bath.
However, if a hot bath is not helping with back pain it could be a sign of something more than muscle tightness or a muscle spasm. A spine specialist or chiropractor can give you a proper diagnosis.
Minimally invasive spine surgery known as M.I.S.S is an option to traditional open surgical procedures, as well as an alternative when non-surgical approaches are working but the pain or condition is becoming worse, regardless. These are performed to treat a variety of spinal disorders like:
Bone spurs
Degenerative disc disease
Herniated disc
Scoliosis
Spinal instability
Spinal stenosis
Spinal tumors
Minimally invasive surgery can offer potential benefits. These include
A small/tiny incision/s
Minimal cutting through soft tissues like ligaments, and muscles
Outpatient option/s
Reduced post-operative pain
Quicker recovery
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The Focus of Spine Surgery
There are two main goals when it comes to spine surgery or rather the goal/focus of the surgery. These are decompressing and stabilizing the spine.
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Decompression of the spine
Spinal decompression involves removing any tissue/s that are compressing/pinching the nerve structures like a spinal nerve root or the spinal cord itself. Bone spurs and fragments from a herniated disc are the types of tissue/s that can cause neural compression.
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Stabilization of the spine
An abnormal movement of one or more levels/segments of the spinal cord can cause back pain, neck pain, or both. Surgeries that are meant to stabilize and stop these abnormal movements utilize spine instrumentation combined with fusion.
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Spine Surgery Techniques
Minimally invasive spine surgery techniques include:
Rather than cutting through soft tissues, a tubular retraction instrument generates a tunnel that expands and passes between the muscle/s to access the spine’s column. Then an endoscope or a tiny video camera goes in and around the area, projecting a visualization of what’s happening on a monitor during the procedure.
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This is the surgeon’s/team’s eyes as they work to repair the damage. The surgery is run through the tubular retraction system along with any specially designed instruments that are needed. Types of surgical procedures performed with minimally invasive surgery include:
Discectomy
Microdiscectomy
Foraminotomy
Microforaminotomy
Microlaminectomy
Microlaminotomy
The micro means that the surgery is done using a special microscopic camera to view the disc/s and nerve/s. Imaging scans, systems, and image-guidance technologies, like fluoroscopy, which is a real-time x-ray are utilized during the surgery pinpointing the key aspects of the patient�s spinal anatomy. The surgical imaging shows 2D and 3D views, which guides the placement of any instrumentation, like pedicle screws.
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Disorders Treated with Minimally Invasive Surgery
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Degenerative disc disease
Degenerative disc disease is known as DDD often develops progressively in older adults and affects the intervertebral discs. The normal wear and tear of cellular age-related changes in the body can cause the spine’s discs to:
Stiffen
Lose Flexibility
Loss of Strength
Loss of Height
Lose shape, along with the ability to absorb/distribute the forces associated with moving
These structural changes increase the risk of disc herniation and subluxations.
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Herniated discs
A herniated disc also called a slipped, bulging, and ruptured disc. This happens when the soft gel cushion of a disc breaks through the protective outer layer. Other than the damaged disc, the loose interior gel can also irritate and inflame the nerves causing back pain. �
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Scoliosis
Scoliosis is an abnormal sideways curve of the spine that can cause progressive spinal deformity. A scoliotic curve can look like an �S� or �C.� Most cases have no known cause, and while the condition is more commonly associated with children, adults can develop scoliosis, as well.
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Spinal stenosis
Spinal stenosis happens when the spinal nerve roots and the spinal cord become compressed/pinched. These nerves branch off the spinal cord and exit the spinal canal through passageways called neuroforamen. Nerve and spinal cord compression can cause symptoms like:
Pain
Weakness
Tingling sensations
Numbness
Sometimes, pain can travel into the arms or legs
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Spine Surgery Risks
With any spine surgery there are potential risks and complications that can occur. Here are some possible complications that can happen during and after surgery, with both open and minimally invasive procedures.
Minimally invasive spine surgery does offer many benefits:
Tiny incision
Less pain
Reduced risk
Faster recovery
Let’s not forget that M.I.S.S is still surgery. Less than 5% of people with back or neck pain need spine surgery and, surgery is the last resort for treating pain and symptoms caused by a spinal condition/disorder.
It is only when non-surgical treatments like chiropractic, acupuncture, physical therapy, medication, or spinal injections do not reduce symptoms in 3 to 6 months. This is when you qualify to be a candidate for spine surgery. There are certain types of spinal disorders that require urgent or immediate surgical intervention.
Talk with your doctor, chiropractor, or spine specialist about the pain, the symptoms, and compare the results of the different therapies/treatments and go from there. With any type of surgery there are many considerations to discuss before making a decision to treat back or neck pain and if minimally invasive surgery could be an option.
Staying at home means it can be tough to see a doctor, chiropractor, spine specialist, or neurosurgeon to handle back pain, especially when it tends to flare up at the most inconvenient times. There are still options, here�s what to do. What options are available when you want to see a doctor about back pain, but getting to the clinic can be a challenge.
Fortunately, there are a variety of tools to handle back pain that can provide some relief.
Over-the-counter pain medications like Motrin are one of the best medicines for non-traumatic back pain inflammation.
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Heat Packs/Heat Therapy
Heat therapy promotes vasodilation and draws nutrient-rich blood into the targeted tissues. Increased blood flow delivers oxygen and nutrients and cell waste is removed. The warmth decreases muscle spasms, relaxes tense muscles, relieves pain, and increases range of motion.
Superficial heat is available in different forms, which include:
Hot and moist compresses
Dry or moist heating pads
Hydrotherapy
Commercial chemical/gel packs
Remember heat packs in any form should be wrapped in a towel to prevent burns, as a punctured heat pack should be discarded, as the chemical agent/gel can burn skin. �
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Cold Packs/Cold Therapy
Cold therapy produces vasoconstriction. This slows blood circulation, which reduces inflammation, muscle spasms, and pain. Superficial cold is also available in different forms, which include:
Commercial cold packs
Ice cubes
Iced towels/compresses
Hydrotherapy.
The application of cold therapy is usually less than 15 minutes, as the effects of cold are known to last longer than heat. Cold packs or ice should never be applied directly to the skin.
A towel, should be placed between the cold object and the skin surface to prevent any skin and nerve damage. A punctured cold pack should be discarded, as the chemical agent/gel will also burn the skin.
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Telemedicine
It might be hard to believe that a virtual video visit can work to handle back pain. On a video call, a chiropractor is unable to physically palpate the sore areas and measure the range of motion and strength. However, this should not discourage you from scheduling a virtual appointment.
Telemedicine, without a physical examination, can be highly beneficial. A chiropractor can start the process of ordering tests, like MRI, X-ray, etc. Even if the pain is tolerable, meaning the kind that doesn�t need medicine or imaging tests, this should not be an excuse to skip an orthopedic visit.
With telemedicine, a chiropractor can still give advice, show back stretches, exercises, order back pain supplements, and talk about the risks and benefits of treatments available to try on your own. �
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Physical Therapy
With chronic low back pain, chances are your chiropractor suggested physical therapy or PT. Now is the time to bring back those PT exercises, especially with a back-pain flare-up.
Low-back pain or any back pain for that matter with no neurological issues, could mean that a stretching and exercise program is all that is needed. Find out if your chiropractor or a physical therapist offers other options:
Patient portal communication or e-visits.
Uploads of illustrated handouts describing how to do various stretches and exercises.
Remote evaluation. The individual submits pictures or a video of their movements for personalized feedback, which the chiropractor or physical therapist evaluates and provides.
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Get Active
Evidence shows that being active is better than resting. Moving increases the blood flow to the muscles, which helps with muscle spasms, trigger points, tense muscles/ligaments, and other issues.
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Pilates
Pilates focuses on controlled movement, breathing, and stretching. A review found Pilates can be a highly effective and beneficial approach to handle back pain and related discomfort. Check out beginner Pilates videos. Be sure to avoid any move/s that cause pain, worsens the existing pain, or generate new pain.
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Yoga
A review found that yoga can help improve mobility and decrease pain. If this is a new practice, start with gentle yoga or restorative yoga.
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Walking
Going for a walk is easy, accessible, and is beneficial for the spine. Walking can be as effective as non-drug interventions in decreasing pain and discomfort in chronic low-back pain. Simple movements along with rollers and massagers can handle back pain as well. These include:
Self-massage with a tennis ball
Foam rolling
Hand-held massager
Stretching
McKenzie Method, comprised of gentle stretching exercises
These strategies and approaches can become the methods and techniques for the relief of existing back-pain in the absence of a doctor, chiropractor, or physical therapist.
Back spasms can be compared to a Charley horse in the back. These are a common complaint in doctors’ clinics throughout the country. Spasms can accompany back pain and neck pain, they can be the result of a traumatic event, like a slip and fall accident or an automobile accident. Here is why they occur and what to do about them. �
Back Spasms
A back spasm is an involuntary and sustained contraction of one or more muscles of the spine. Spasms can occur without pain when the muscle/s shift, and pulse. But it’s when pain accompanies the spasm that it can become an issue that can lead to a chronic condition.
Example: Runners get the feeling of having a Charley horse in the calf muscle. Having a back spasm is the same. Spinal muscle spasms could be an indication of something serious, like a micro tear around a spinal disc that can generate inflammation to cause the muscles to tense up.
However, with most cases, a back muscle spasm is a symptom of a mild muscle injury, like a sprain. It can be hard to diagnose the pathology of a muscle spasm. One theory is that if there is a noxious stimulus coursing through the body, specifically the back, it can disrupt/disturb the muscles. When this happens the muscles brace/bunch up together to protect the spine. Here’s are five muscle spasm types that can cause back and neck pain.
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Cervical Spine
If there is a spasm in the neck, it’s more than likely a contraction of the trapezius muscle. This is the muscle group that runs down the neck into the middle or thoracic spine/back.
Back spasms in the cervical spine could indicate a contraction of the sternocleidomastoid. This is located at the base of the skull on both sides of the head. When these muscles spasm, the pain is usually localized or in one area that leads to muscle irritation. However, if the spasm is a symptom of underlying inflammation or nerve irritation, then the pain could radiate and spread down.
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Thoracic Spine
The trapezius starts at the neck to the last vertebra of the thoracic spine or the middle-back. Therefore, a back spasm can affect the neck as well as the middle of the back as well. Spasms in the midback can also result from a contraction of the rhomboid muscle. These connect the shoulder blades to the rib cage and spine.
Because there is less movement in the middle-back, the muscles in this area are less likely to spasm, compared to the cervical/neck area and the lumbar/low area.
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Lumbar Spine
Spasms in the lower back occur from a contraction of the erector spinae muscles. These are the large group of stabilizing muscles that are on either side of the spine or the latissimus dorsi. These muscles are commonly referred to as lats. They are one of the largest muscle groups in the body and cover the middle and lower back.
Relieving Spasms
Treatment for muscle spasms depends on how the injury originated. A full medical history is crucial for a doctor, spine specialist, or chiropractor to be able to look at all the angles in determining and diagnosing the root cause.
It could be from just leaning over and picking up a box to sleeping in an improper/uncomfortable position. This type of pain is less concerning as it is more than likely a sprain or strain, and can be treated rather quickly.
However, if the spasms started after being involved in an automobile accident or falling pretty hard, then there could be serious damage to the area. Back spasms that occur after these types of situations require an immediate full neurologic and muscular examination. This along with advanced imaging, like an MRI.
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Specialists
A spine specialist or chiropractor wants to make sure they’re not missing any underlying injuries or instabilities of the spine that would require extensive and possible invasive treatment. Red flag situations include osteoporosis, which is the loss of bone mass or ankylosing spondylitis, which is a form of arthritis that mainly affects the spine.
Osteoporosis can cause an underlying compression fracture.
Ankylosing spondylitis can cause parts of the spine to fuse together.
Both underlying conditions can cause muscle spasms. However, conservative treatment for most cases is all that is usually needed to relieve muscle spasms of the spine. These include:
Anti-inflammation medications and creams
Chiropractic manipulation to improve spinal muscles range of motion
Heat and ice application
Light activities/exercises like walking that don’t include any bending, twisting, and lifting
If results do not improve within four to six weeks of conservative treatment, then an MRI or other type of scan of the area will be needed.
All that said preventing back spasms is the way to go. We’ve all heard the phrase to be heart-healthy, which concerns cardiovascular health. Now it’s about being spine healthy. Keeping the abdominal muscles, lumbar extensors, and the erector spinae muscles fit is the key. This can be accomplished with regular stretching and core exercises. Also doing yoga and Pilates will go a long way in minimizing muscle spasms and preventing injuries.
Pregnancy back pain is very common. At least 50 percent of pregnant women and up to 80 percent will experience back pain at some point during their pregnancy. This is completely natural from the added weight of the baby. However, combined with all the other issues that arise during pregnancy ranging from:
Mood swings
Morning sickness
Fatigue
Urinary issues
Lower back pain
This can cause uncomfortable symptoms and take a serious toll on the body. Severe back pain during pregnancy is rare. We’ll look at why you could develop pregnancy back pain, along with steps and proven ways to feel better.
Back Pain Causes
Pain can occur at any trimester, but it usually arises in the later months as the baby and belly grow. Pain can be mild to severe and usually happens in the lower back. There does not have to be pre-existing back problems.
Pregnancy itself changes the body in ways that can lead to back pain.Example: As the uterus gets heavier, there is the added strain placed on the back muscles. This can alter proper posture and cause discomfort/pain. Pregnancy changes the center of gravity and accentuates the spine’s curve in the lower back. When the abdominal muscles and core are weak and not strong enough, the changes of the curvature worsen since it is these muscles that stabilize the back.
When pregnant, the body releases a hormone called relaxin that loosens ligaments, which is the tissue that connects the bones to each other inside the pelvis. The ligament loosening can affect back support and be a cause for pain. Other reasons women experience pregnancy back pain include:
Stress
Poor posture
Standing for too long
Injury
Trauma
Tips for Relief
There are ways to ease pregnancy back pain without medical intervention. Here’s how:
Pay Attention to Posture
When standing up, make sure to stand straight with the shoulders held back. If you must remain standing for a long time, elevate one foot on a box, chair, or stool to relieve the pressure on the spine. Try to avoid standing for long periods. Remember to take regular breaks and get off your feet. Maintain proper posture when sitting, as well.
Utilize an Ergonomic Chair
Both at home and at work that offers plenty of support for the back. Also, a small cushion or pillow placed behind the lower back, along with a stool or footrest for elevating the feet can be highly beneficial.
Proper Lifting
Of course, do not lift heavy objects, and avoid bending at the waist to pick up items off the floor. Instead squat, bend the knees, and lift with the legs, not with the back.
Exercise
The best time to start an exercise regiment is before conception. Regular physical activity/exercise can help prevent and ease back pain, along with all of the other benefits.
Doing simple exercises before getting pregnant can improve core strength, which can go a long way. Try to get as close as possible to a healthy weight before getting pregnant. This has the added benefit of reducing pregnancy risks and cesarean delivery.
Once pregnant, mild or moderate exercise can help get a handle on back pain and prep the body for childbirth. Gentle workouts are the way to go. These will strengthen the back, core, and leg muscles. Recommended for pregnant women are:
Walking
Swimming
Prenatal yoga
Stretches
Ask your provider which exercises, stretches are best for you. Remember movement is far better than resting too much. Also, working with a physical therapist or chiropractor in back strength will help immensely.
Exercise Clothes
Wear comfortable, spine supportive shoes. High heels should be removed altogether and take caution with flats, as these can and do often lack arch support. Shoe inserts/orthotics can help.
Maternity support belts for back pain relief can also be an added tool. Currently, there is not a great deal of scientific proof that they work. But many women swear by them when they were pregnant.
Sleep Adjustments
Try sleeping on one side with the knees bent, along with a pillow between the knees or under the abdomen. Another possibility is using a firmer mattress. This can support the back better than a soft sinking mattress. If a firm mattress is not possible, consider placing a stiff board under the mattress for added firmness.
Take naps, making sure to get the proper sleep that the body needs. This is especially true as the later weeks of pregnancy approach. This is easier said than done, but a warm bath can help the body relax before bed.
Complementary practices
Some women have found alternative medical approaches like acupuncture and prenatal massage to be quite helpful in easing pregnancy back pain. Before trying it out talk to your OB/GYN. Once discussed, you can decide if it’s a healthy choice. Make sure the masseuse or alternative practitioner has experience working with pregnant women.
Pain Meds
Pregnancy back pain is a leading cause of opioid prescriptions. When it comes to medication, a critical issue is a potential for opioid abuse. There are some over-the-counter meds that can help ease back pain.
However, Non-steroidal anti-inflammatory drugs or NSAIDs have been linked to pregnancy complications, and most doctors recommend not using them. Instead, try acetaminophen, which is just as effective and safe during pregnancy. Using hot and cold compresses and pain relief creams/ointments can also help. Pregnant women should always speak with a healthcare provider before starting any medication.
Medical Help for Pregnancy Back Pain
During pregnancy, some back pain is normal. When there is severe pain, sudden pain, or pain that lasts longer than two weeks this could be a sign of a more serious condition. It could be an indication of preterm labor, a urinary tract infection, or kidney stones.
Call a doctor if you experience any of the following:
Accompanied back pain with vaginal bleeding, fever, urinary burning or changein vaginal discharge
Suddenly unable to walk due to pain or weakness
Lose feeling in the back, legs, buttocks, and pelvis
Numbness could be the sign of a compressed nerve
Conclusion
Pregnancy back pain usually fades away once the baby is born, these steps can be taken in the meantime to ease any discomfort. Don’t forget to ask your OB/GYN for recommendations.
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