Total Health Chiropractic Center

Low back pain or lumbago affects over 3 million people per year, peak age is 19 years old to 80+.  Typically low back pain is caused by injury to a muscle (strain), or ligament (sprain).  Common causes include improper lifting, poor posture (repetitive strain), lack of regular exercise, arthritis, fracture, injured spinal disc.

If you experience low back pain over a two week period, experience leg weakness, numbness, tingling in the legs, feet or hamstrings see your primary care doctor or chiropractor immediately.

http://www.yourwalnutcreekchiropractor.com/fileupload/3_SECRETS_TO_LOWER_BACK_PAIN_RELIEF_eBook.pdf

Preventing Low Back Pain

Maintain a healthy diet and weight

1. Try cooking your own meals, eating smaller portions, eat early (not eating after 6:30pm so you have a minimum of 12 hours before your first meal of the day), http://www.mensfitness.com/weight-loss/burn-fat-fast/miracle-12-hour-fast

           Drink more water.

        Avoid prolonged inactivity

           Take three to four micro-breaks when sitting (30-40 second stretches for the hips, low  back, possibly look at a sit-stand desk or desk top at work,

http://www.varidesk.com/?utm_campaign=standing-desk-exact&utm_source=google&utm_medium=cpc&utm_term=Sit%20stand%20desk%20top%20workstation&gclid=Cj0KEQiAgJTGBRDLr5_az_Ouk44BEiQAIxaA4tFtx2H95RjQBqSJq_jw9JU0SyJ6eunuJavkofMMzmAaAkle8P8HAQ

3.        Warm up and stretch before physical activity

such as walking, hiking, gardening.  Think dynamic stretching such as partial lunges,  squat-rises, runners stretch, hamstring stretch,  gluteal stretches.

https://totalhealthchiro.me/2015/08/16/7-quick-tips-about-back-pain/

4.       Wear comfortable low heel shoes
5.       Sleep on mattress that is a medium firmness

This will minimize improper curve in the spine while sleeping.  Use a pillow between the knees,

http://www.greatist.com/happiness/best-sleep-positions

6.  Lift with your knees and do not twist the spine when lifting

http://www.webmd.com/back-pain/proper-lifting-technique

http://www.yourwalnutcreekchiropractor.com 

Sources of lower back pain

Lower back pain affects almost 100 million Americans adults each year (2011).  Lower back pain can be caused by any of the structures that make up your lower back.   Typical sources of lower back pain could include the muscles, ligaments, the facet joints or the spine, or the large nerve roots that originate from each spinal segment.   This could be from an acute injury like a sprain / strain, from degeneration or arthritis, or another pathological cause.

 Causes of low back pain

Typically younger adults between 30-60 years old are more likely to experience back pain from damage to the spinal disc or a sprain / stain or other soft tissue strain. Older adults over 60 years of age are likely to experience low back pain from degenerative changes such as osteoarthritis or spinal stenosis or even a compression fracture of the vertebrae.

Exercises for the lower back

Below are 5 exercises, generally for beginners who are not suffering from an acute injury or an active spinal disc with radiating pain into a leg. If you are experiencing low back pain with leg symptoms, active sciatic symptoms, fever, chills, difficulty in urination, or bowel movement then YOU REQUIRE IMMEDIATE MEDICAL CARE to further investigate you lower back pain.

THESE EXERCISES are for lower back pain maintenance and to strengthen the supporting ligaments and muscles of your low back (multifidi muscles, rotatory ligaments, quadratus muscles, abdominals), not to eliminate acute lower back pain. The muscle and support ligaments typically weaken leading to instability and weakness. When this progresses it leads to injury, inflammation and eventually development of degenerative changes to the joints of your lower back.  Movement, chiropractic treatment and natural anti-inflammatory relief  such as Turmeric can help keep your back strong, mobile and generally pain free.

ONE.

TWO

http://www.msn.com/en-us/health/strength/exercise/Ex958/superman-on-swiss-ball

ONE: Lie face-down on a Swiss Ball with your feet straight behind you and your arms fully extended in front of you, palms pressed against the floor. This is your starting.

TWO: Extend your back and raise your arms so they form a straight line with your torso. Hold, then return to the starting position.

ONE

TWO

http://www.msn.com/en-us/health/strength/exercise/Ex6143/kneeling-superman

ONE: Get on your hands and knees, using a mat if necessary for comfort. Make sure your back is flat and tighten your abs.

TWO: Reach one arm forward while simultaneously extending your opposite leg straight back. Hold the position and then return to starting position to switch sides.

ONE

TWO

ONE: Lie back on a Swiss ball with knees bent at a 90-degree angle and feet on the floor about shoulder-width apart. Interlace your fingers behind your head. The ball should be under your hips and lower back. This is your starting position.

TWO: Crunch your torso toward your knees, raising your chest upward. Stop when the middle of your back loses contact with the ball. Pause, then return to starting position.

http://www.msn.com/en-us/health/strength/exercise/Ex973/swiss-ball-crunch

ONE

http://www.msn.com/en-us/health/yoga/exercise/YG-IN-0058/high-lunge-prayer-twist-pose

ONE: Begin in high lunge with your right foot forward. TWO: Take your hands together in a prayer at the center of your chest. Take a deep inhale, using your thumbs to slightly lift your chest. THREE: Use your exhale to engage your navel to your spine and twist your torso to the right. FOUR: Hook your left elbow outside of your right thigh. Breathe here for at least three deep breaths, then repeat on the other side.

ONE

http://www.msn.com/en-us/health/strength/exercise/Ex695/plank

ONE:

Lie on the floor with elbows directly beneath your shoulders and legs fully extended. Raise your torso into the air until it makes a straight line from your shoulders to your ankles. Tighten your stomach, squeeze your butt and hold this position for the desired amount of time.

Perform each exercise 5 times per week to keep your lower back strong.  Ad pelvic stretches to increase flexibility, have good ergonomics when sitting, to keep a healthy back.

Your Walnut Creek Chiropractor.

These exercises are not meant to diagnose or treat or substitute for the recommendations of your care provider.

After a long day at work spent sitting or standing can create tight and congested muscles.  Long term tightness can lead to discomfort, pain, bio mechanical limitations.  In less than 10 minutes you can release this tightness and discomfort in the back, legs, hips, knees and shoulders.

How The  Foam Roller Works

Basically when you roll the body part in question, you are stretching the connective tissue / fascia releasing adhesions.  You are lengthening muscles and increasing circulation to those muscles.

Precautions For Using The Foam Roller  

If you have never used the foam roller, are on blood thinner medication, find it hard to get up from the floor then check with your primary care doctor, your chiropractor or personal trainer before using this piece of equipment.

Alternative To The Foam Roller

An alternative to the foam roller is the massage stick.  The massage stick is used standing up and is best for the legs, thighs, , feet, forearms.  When using the massage stick try rolling an area for 30 to 90 seconds using alternating light and moderate pressure.   Conditions such as plantar fascitis, carpal tunnel, tennis elbow, shin splints, ITB Band Syndrome, knee pain.

Tips For Using The Foam Roller

• Place the tissue for rolling on the roller, control pressure by partially lifting off the roller the entire time you roll the muscles.
• Never roll over boney parts, only roll the soft tissue.
• Start by rolling and area for 30-45 seconds, then move on to another body part.
• After rolling for a 5 minute session, rest a day in between sessions.  After one week try to increase rolling time to 8-10 minutes.  Build up to 10-15 minute sessions 3-4 days per week.
• If you feel bruising, pain, more stiffness then STOP! You may be using too much pressure or putting too much strain on the underlying tissue.  Check with your primary care doctor or chiropractor first, before continuing.

Conditions Helped By Foam Rolling

ITB Band Syndrome, shin Splints, Sciatica, and low back pain have all benefited from foam rolling.  If you have low back pain, leg pain, shoulder pain please check with your primary care doctor or chiropractor before starting a routine.  Routines usually start on the side legs first, working towards the back of the legs to the front, then to the low back / mid back.

HERE IS AN EXAMPLE OF AN INTERMEDIATE ROUTINE FROM MICROSOFT HEALTH.

http://www.msn.com/en-us/health/pilates/workout/PL-WO-0015/release-muscles-with-a-foam-roller

I recommend foam roller stretching to all my patients, whether an athlete, golfer, office worker, cycler of all ages.  Before starting this exercise please check with your doctor first.

Who doesn’t like a good night’s sleep. You wake up energized, refreshed, feeling great both mentally and

Human brain model, studio shot

physically. Ready for the day.

POOR SLEEP

Poor sleep not only hurts the body but negatively effects the brain as well. Almost 60% of adults report sleep problems, from un-restful sleep, stress, to sleep apnea. Only 37% of ADULTS GET THE RECOMMENDED hours of sleep every night. Almost half of sleep problems are stress related.

HOW WE SLEEP

The diagram below simulates how your brain regulates our circadian rhythm or master clock and the impact.

Eyes >>> light passes through >>> stimulates the suprachiasmatic nucleus regulating circadian rhythm >> and inhibits melatonin and stabilizes all night until interrupted by morning light. >> Morning light enters the eyes and resets with increase in cortisol from the adrenal gland. This cycle keeps you biological clock synced.

THE FIVE STAGES OF SLEEP

The first Stage and second Stage happen when you fall asleep or in a light sleep phase. This cycle takes 90 minutes on average. Stage three and stage four you enter a deep, restful sleep. Here your respiration lowers and your heart rate lowers. Stage five is when your brain is active, when you dream. This Entire Stage ! Through 5 take 90 minutes then is repeated.

Deep and restful sleep has a major physiologic effect. Here (REM Sleep) your body experiences increased blood flow to the muscle, tissue grown and repair happen, immune system repair takes place, hormones are released and regulated such as Leptin, growth hormone, ghrelin (for appetite regulation), UV damage to skin is repaired. This REM Cycle improved memory, consolidates long term memory, motor skills. During REM sleep your brain cells actually shrink. It is believed this allows the brains cerebrospinal fluid to flush out the small crevices and wash away toxins and waste products. Products such as proteins that can build up and are responsible for neurological disorders.

I always think of the 5 stages to the sleep cycle like the Borg Regeneration Cycle in the Star Trek TV show. Kind of a geeky analogy but this cycle for us Physical beings it is essential for proper healing and health.

HOW MUCH SLEEP IS ENOUGH

Most adults need seven to nine hours each night. After 18 years of age can become more individualized. A New born needs up to 20 hours a day while a 10 year old need about 10 hours a day.
http://www.sleepaidresource.com/sleep-chart.html

5 TIPS TO BETTER SLEEP

Ø Don’t eat dinner after 630pm. This can lead to digestive problems and interferes with the five stages to sleep cycle.
Ø Put technology away a few hours before bed. Let your brain tune down free of all stimuli.
Ø Turn off all the lights, cellphone screens, TV, clock lights (should be RED light), remember that excess light interferes with the 5 stages of sleep. During REM your eyes flutter and expose the eyes to light.
Ø Go to sleep at the same time every night, this sets a pattern for your body and creates more restful and rejuvenated sleep.
Ø Make sure the bed and pillow support restful, comfortable sleep. If you keep waking because the mattress and pillow are nor supportive and comfortable then you interfere with the sleep cycles, shortening them or never Entering REM sleep.

If you snore or your partner keeps nudging you because you do, and feel un-restful sleep then mention this to your primary care at your next physical and have a checkup for possible sleep apnea. Try not to take sleep medications long term as they can lead to disruption of diurnal cortisol levels. We advocate lifestyle changes first to correcting poor sleep.