Ep 311 – Spine Rolling
The spine rolling exercise is a very simple and easy way to warm up the back prior to exercise. The great part about this exercise is that you can target different areas of the spine including the thoracic spine and lumbar spine. When you perform the exercise is important to try and localize the rolling to a specific area at times. When doing this, make sure you contract your core. By doing this, you will control your movement much better!
Ep 310 – Why People Have Low Back Pain?
LOW BACK PAIN IS VERY COMMON!
Low back pain has got to be the number 1 thing I see in my office every day! Most people have lower back pain for a variety of reasons but many can be prevented. This goes from improper mobility/movement, poor posture, alignment, stress, and bending. When you begin to learn how to move better you will feel and perform better.
When bending or lifting a lot of people being to bend and round the spine. The spine is designed to have some movement but not to have the ability to completely round then take a load or lift something heavy. That is the job of the hips! The hips are designed to have great mobility and POWER! In addition, we have a fairly strong core that is designed to brace the spine and protect it. Much like an natural weight belt! So when bending or lifting, the spine should be straight and in a neutral position while the hips and knees do the bending and lifting! The result comes in when you properly lift the object, keep a neutral spine and walk away having the job completed with NO lower back pain.
The chance of back pain occurring increases the more you lift improperly. This contributes to more “wear and tear” of the spine resulting in pain. Most will come in saying they hurt the back but the real dysfunction is in the hips and pelvic girdle! The spine just happened take the forces and is now the symptom of the problem. Be smart, improve your core strength, and focus on strengthening and balancing the hips to prevent low back pain from ever happening!
In your health,
307 – Release Your Shoulder, Chest, Spine With One Move
Ep 300 – Professional Athletes Gets Chiropractic For Low Back Pain (Jiu-Jitsu)
Professional Athlete Seeks Sports Chiropractor
In our office we see all types of patients all the way from children to professional athletes. In this video we show the treatment we used to help a professional jiu-jitsu athlete recover from back pain and some nerve pain.
In this session we perform Chiropractic adjustments to help improve mobility and stimulate the nervous system, while we also perform Active Release Technique to help break down scar tissue, promote blood flow, healing, and take the pressure off of the nerve.
In addition to this treatment, the athlete had underwent Graston Technique in past visits. In this particular case, the athlete had an 8month lay off from competition due to injuries. Not quite something you can afford when your full time job is your body. Nearly two months ago Andris came into the office and now he is feeling better than before the injury and back to full time competition.
We LOVE seeing people achieve their GOALS and DREAMS!!!
Ep 293 – Decompress and Stretch Your Lower Back
Decompress & Stretch Your Lower Back
Having low back pain is no fun, which is why you should use this technique for prevention. This technique allows the bodies vertebrae so separate which will increase the space between the disc. By doing this technique it is very much like a pump, where the disc gets to decompress and recompress. The benefit of this is that the spine not only gets movements but it allows fluid to exchange within the spine and disc areas. It is very useful to do this if you are suffering lower back pain or even after a heavy lifting day. When performing this low back exercise, make sure you give it about 5 seconds of decompression with a few seconds rest. Do this a few times and your lower back will likely feel instant relief and you will feel the spine stretching!
Ep 276 – When Should You Get An MRI?
Should You Get An MRI for Your Pain?
Most medical providers overuse the MRI technology. Now before you or I jump to conclusions, I will say that MRI and diagnostic imaging is important, there are times that it should be used, and you can get a lot of information from these images.
That being said, when you get injured the standard of care should be (and is) that you seek care first. Essentially, you don’t just jump right into imaging an area. First of all, its expensive. Not only do you have to cover the costs of the imaging but the healthcare system has to cover the costs as well. Seeking care and treatment first can often heal your pain, problem, and dysfunction. As a result, if you “Fix” your problem then you not are only feeling better but you avoid excessive, unnecessary, and expensive procedures.
Realistically, you should wait and have had professional care for at least 4-8 weeks. If after that time, then you should consider (notice I said consider) the possibility of the testing. Symptoms or red flags such as worsening pain, increasing problems, traumas, progressive neurological changes should likely achieve or warrant such examination.
The truth is that many if not most people will get better and heal within time and with professional care. That is the truth and stick with it!
Healing Sciatic, Disc Pain, and Lower back pain
Want to help your back pain? Disk Herniation? Sciatica? This exercise restores mobility, and helps decrease low back pain. Check out the video below!
5 Supplements That Can Reduce Back Pain
If you made it this far then you likely read my Low Back Pain article. Okay, so what can you do to help it? Supplements are now bigger than ever and all supplements are marketed well now! I mean, every single supplement helps right, but which is the best bang for your buck? Which one should you get? Plain an simple, here are some of the supplements I recommend for back pain;
1.Fish Oils – Fish oils are always good to take but if you commit to at least 3-5 pills a day you can really help fight the inflammation and help with the pain.
2.Glucosamine Chondroitin / Chondroitin Sulfate – These supplement’s really help with arthritis, lower back pain, disc herniation’s, and disc bulges, muscles and tendons. Many joints and tissues are actually made up of this material so it would only make sense that if you damage the tissue, you would want to replace it. It also helps by binding more water to the disc and joint so that there is more cushion between the joint. The only problem is that most don’t know that they need a larger water intake so they continue to drink coffee, beer, etc without adding more water. This renders the supplement practically invaluable. Answer, drink at least 1 cup more water per day.
3.Calcium – Helps with bone formation and healing. Calcium can help with laying down new bone and creating a stronger structure.
4. Vitamin D – great for immune health and vitamin D works to help absorption of vitamin D so you should take Calcium and Vitamin D together!
5. Free form Amino acids – many body builders and workout enthusiasts often use this supplement to help protein synthesis, and boost healing. This is essential to bone and tissue repair.
Inversion Table – Should You Use It For Low Back Pain
Should You Use Inversion Tables For Lower Back Pain?
After countless cases of lower back pain, disc herniation’s, disc degeneration, arthritis, facet syndromes, etc, you would think that there would be a definitive answer to solve lower back pain. Well, there isn’t, but what question does arise often in my experience is whether or not inversion tables work?
So what is an inversion table? Do they work and should you use them? Here we will dive a little into some questions and answers surrounding inversion tables so that you can be a little more informed. Of course I will rant on and give you my opinion at the end.
Okay, what is an inversion table?
An inversion table is essentially a table that you strap yourself into and allow yourself to flip over (inverting your body) so that your head is now facing the ground and the feet pointing to the sky. The table is approximately $200 to 500 dollars and may also allow you stop at different angles so that you are not hanging completely upside down.
What does it do?
The theory behind inversion is that it decompresses the spine, disc and joints by applying a traction force. By hanging upside down or on an inverted angle the body decompresses by the weight of gravity. It is supposed to separate the surfaces of the joint, thus taking pressure away or off of he spine.
Some studies show that inversion has helped to decompress the spine by 3mm during the treatment, and yes, this is enough to take compression off a nerve, disc or other structure that may be inflicting pain.
Is it safe?
Well, that can be a question within a question… Do you have blood pressure issues? Glaucoma? Cardiovascular disease? Severe low back pain? Inversion can cause some of these conditions to intensify and many not be recommended in these cases.
Its hard to determine if you are going to have adverse effects of inversion but most common side affects include dizzy or disorientation due to blood rushing to the head while inverted.
Most people do not have increased lower back pain but it is possible for you to have an ache or discomfort after standing due to the effects of gravity being reintroduced on the spine.
Does my opinion even matter?
I believe that the inversion tables have some benefits. It may also be a total waste of time and money. So which one is it?
Most of the patients that I have seen had used a inversion table with some success. Now this is a rough estimate but I would say about 60% state that its beneficial while the remainder state that it had no affect. Well, what about the risks? After countless owners and experimenters with the inversion table, I have had many patients also report an increase in pain or other problems due to the inversion table. Based on anecdotal evidence I say its safe to go but there are definitely some risk factors involved.
Just remember that an inversion table is not going to cure you or fix your problem although it may help. You need to combat it with proper treatment and some sort of rehabilitation to stabilize the spine. In addition, you will need to improve core strength and hip/pelvic mobility. While inversion has its benefits, hanging upside down on an inversion table is more of a temporary fix and for about $200-$500 I do not think its worth it. For that price, you could see a good therapist 3-10 times (depending on cost) while learning about YOUR exact condition while walking away with tangible exercises that will help you.
Final verdict: An inversion table to help lower back pain can help you in the short run but it should not be your go to move to fix lower back pain.