Bed Rest Is Not the Best for Beating Back Pain

When you are experiencing low back pain, your first instinct may be to crawl into bed. Until a few decades ago, you doctor probably would have told you to do exactly that.

But the tide has turned on our understanding of what is best for tackling back pain, and now the consensus is this: When you have back pain, you should limit or avoid bed rest.

What research says about bed rest for low back pain

Clinical practice guidelines from the American College of Physicians (ACP) and the American Pain Society (APS) say that patients with low back pain should be advised to remain active. This is categorized by the ACP and APS as a “strong” recommendation.

Research to support this recommendation exists, but it’s not very robust. One survey of 10 studies, all of which compared activity versus rest for low back pain patients, found moderate support for small pain decreases in those who remained active.2 Another study of Japanese workers with acute low back pain found that those assigned to the rest group were more likely to have recurring or chronic back pain, compared with the active group. 3 More research is needed to verify these results.

Why activity is better than rest

When you understand how the body works, it makes sense that activity would be better than inactivity to promote healing. From our bones to our soft tissues, our body needs movement and activity to stay in its best condition.

Lack of activity can have several negative effects:

• Muscles can grow stiff and weaken 
• Soft tissues like ligaments and tendons can lose their flexibility and become more vulnerable to injury
• The intervertebral discs, which hold fluid like a sponge, can lose nutrients and become dried out and inflexible

Without exercise, back pain can be prolonged and even increase, which further discourages activity. In addition, bed rest can take a psychological toll on people, increasing the likelihood of depression and suffering.

Fortunately, all of this can be avoided by being active as soon as you’re able when back pain strikes. When pain in severe, your doctor may advise you to spend a day or two resting, but more than that should be avoided, if possible.

How to keep moving despite back pain

The best way to stay active even when back pain is present is this 3-prong approach:

1. Activities that strengthen your core
2. Stretches that maintain flexibility
3. Low-impact aerobic exercise

It’s important to talk with your doctor or physical therapist before starting a new exercise program, especially if you’re having an acute back pain episode. If you experience sharp or sudden pain while exercising, stop right away and consult your doctor.

Call 636-916-0660 and talk to Karen or Rachel about scheduling your New Patient Appointment.  We specialize in fast pain relief by utilizing chiropractic adjustments, decompression and massage.  We are located in St. Charles, MO and are conveniently located off of Hwy 70 and 94.

How Cooler Weather Affects Chronic Pain

Does cold weather worsen your pain? You’re not alone. Although various studies have shown no or very slight associations between pain and weather factors like temperature, humidity, barometric pressure, and wind speed, patient experiences tell a different story. Many people report that damp or cold weather worsens their pain. One study of 800 Europeans with osteoarthritis found that 67% reported that they feel the weather affects their pain levels.1

In another small but fascinating study, those who had osteoarthritis reported a greater sensitivity to cold and pressure than control subjects without arthritis—even when parts of the body not affected by arthritis were tested. This suggests to the study authors that chronic pain may alter the way nerves respond to stimuli and increase their sensitivity.2

If the cold makes your pain worse, try incorporating heat therapy into your daily routine. Heat therapy decreases stiffness and promotes healing through increased circulation.

Here are a few ideas for adding heat to your routine:

• Apply a hot pack, warm towel, or heating pad to the painful area. Simply doing this for 20 minutes at a time may be enough for temporary pain relief.
  
  
• Use over-the-counter heat wraps. Available in most grocery stores and pharmacies, heat wraps can provide warmth for joint-related back pain and other symptoms for up to 8 hours at a time.
  
  • Try water therapy. You may experience pain relief by swimming in a heated indoor pool a few times per week, or by soaking a whirlpool or hot bath.
    
  • Stay active. It can be tempting to hibernate during the colder months, but inactivity can increase some types of pain. If you prefer to stay inside, consider getting a treadmill—you can walk while you watch TV or a movie.
    Weather changes are unavoidable, but you can take steps to manage the worst effects of it.
    
    Call ABChiropractic Family & Wellness in St. Charles, MO to schedule your appointment with Dr. Mario Awwad and see how he can help you with pain.  We utilize chiropractic adjustments, decompression and massage to encourage healing. Call 636-916-0660, Karen and Rachel are waiting to set up your life changing appointment.  Ask about our New Patient Specials!
    
    References:
    

  1. Self-perceived weather sensitivity and joint pain in older people with osteoarthritis in six European countries: results from the European Project on OSteoArthritis (EPOSA). BMC Musculoskelet Disord. 2014 Mar 5;15:66. doi: 10.1186/1471-2474-15-66.
     
  2. Subjects with Knee Osteoarthritis Exhibit Widespread Hyperalgesia to Pressure and Cold. PLoS One. 2016 Jan 25;11(1):e0147526. doi: 10.1371/journal.pone.0147526. eCollection 2016. 
     

Non-Surgical Treatment for a Lumbar Herniated Disc

Most cases of lumbar herniated disc symptoms resolve on their own within six weeks, so patients are often advised to start with non-surgical treatments. However, this can vary with the nature and severity of symptoms.

Initial Pain Control for a Lumbar Herniated Disc

Controlling the intense pain is the most urgent need when symptoms first appear. Initial pain control options are likely to include:

• Ice application. Application of ice or a cold pack may be helpful to ease initial inflammation and muscle spasms associated with a lumbar herniated disc. An ice massage can also be helpful. Ice is most effective for the first 48 hours after the back pain has started.
• Pain medications. The doctor may recommend non-prescription non-steroidal anti-inflammatory medications (NSAIDs) such as ibuprofen or naproxen to treat pain and inflammation.
• Muscle relaxants. Muscle spasms may accompany a lumbar herniated disc, and these prescription medications may offer relief from the painful spasms.
• Heat therapy. Applying heat can help relieve painful muscle spasms after the first 48 hours. Heating pads, a hot compress, and adhesive heat wraps are all good options. Moist heat, such as a hot bath, may be preferred.
• Heat and ice. Some people find alternating hot and cold packs provides the maximum pain relief.
Bed rest for severe pain is best limited to one or two days, as extended rest will lead to stiffness and more pain. After that point, light activity and frequent movement—with rest breaks as needed—is advised. Heavy lifting and strenuous exercise should be avoided. 

Additional Therapies for Lumbar Herniated Disc 

These other therapies are often helpful for longer-term pain relief:
• Physical therapy is important in teaching targeted stretching and exercises for rehabilitation. The program may also teach the patient safer ways to perform ordinary activities, such as lifting and walking.
• Epidural injections of steroid medications can offer pain relief in some cases. An epidural steroid injection is intended to provide enough pain relief for the patient to make progress with rehabilitation. The effects vary, and pain relief is temporary.
• Spinal manipulations performed by a chiropractor or osteopath may also ease pain and provide a better healing environment. 
• Acupuncture uses hair-thin needles inserted into the skin near the area of pain. The U.S. Food and Drug Administration has approved acupuncture as a treatment for back pain. 
• Cognitive behavior therapy can be helpful in managing sciatica pain. The therapy helps people control and change self-defeating behaviors. A therapist helps the patient in face-to-face or online sessions. A therapist may also be helpful in teaching techniques such as mindful meditation and visualization to reduce pain.
• Massage therapy can ease back pain by increasing blood circulation, relaxing muscles, and releasing the body’s natural pain relievers, called endorphins. 
• Call ABChiropractic Family & Wellness at 636-916-066 to schedule your appointment to see if chiropractic treatments can help you avoid surgery.  Located in St. Charles, Missouri, we specialize in spinal conditions that put pressure on your nerves, that translates to pain.  We have helped thousands avoid surgeries and regain their health.

Good Posture Helps Reduce Back Pain

Correct posture is a simple but very important way to keep the intricate structures in the back and spine healthy. Good posture and back support are critical to reducing the incidence and severity of back and neck pain.

The first step in correcting your posture is to examine it throughout the day to identify what needs improvement. Next, work on changing daily habits to correct those areas. Your effort will improve back support and gradually help decrease back pain. It will take some effort and perseverance, but over time the new posture will seem natural and more comfortable.

The Following are some guidelines for how to achieve good posture: 

Sitting Posture for Office Chairs:

• Be sure your back is aligned against the back of the office chair. Avoid slouching or leaning forward, especially when tired from sitting for long periods.
  
• When sitting at a desk, your arms should be exed at a 75- to 90-degree angle at the elbows.
  
• Your knees should be even with your hips, or slightly higher.
  
• Keep both of your feet at on the floor.
  
  
  
  Driving Posture:
  
  

  • Sit with your back firmly against the seat.
    
  • Your seat should be a proper distance from the pedals and steering wheel to avoid leaning forward or reaching.
    
  • Your headrest should support the middle of your head to keep it upright. Tilt the headrest forward if possible to make sure that the head-to- headrest distance is not more than four inches.
    
    Posture and Ergonomics While Lifting and Carrying:
    
    

  • Always bend at your knees, not your waist.
    
  • Use the large leg and stomach muscles for lifting, not your lower back.
    
  • When carrying a heavy or large object, keep it close to your chest.
    
  • When carrying a backpack or purse, keep it as light as possible and balance the weight on both sides as much as possible, or alternate from side to side.
    
    

  Standing and Walking Posture:
  
  

  • Stand with your weight mostly on the balls of the feet, not on your heels.
    
  • Keep your feet about shoulder width apart and avoid locking your knees.
    
  • Stand straight and
    tall with shoulders upright—not slouched or hunched forward—and let your arms hang naturally down the sides of your body.
    
  • Be sure your head is square on top of your spine, not pushed out forward.
    
  • If standing for a long period of time, shift your weight from one foot to the other or rock from heels to toes.
    
  • When walking, keep your head up and eyes looking straight ahead. 
    
    
    
    Learn more:
    www.spine-health.com/wellness/ergonomics/posture-straighten-your-back
    
    Call ABChiropractic Family & Wellness in St. Charles Missouri at 636-916-0660 to schedule your no obligation consultation and examination with Dr. Awwad.  We offer promotions for New Patients, so ask! 
    
    
    
  
  

Chiropractic Treatments for Whiplash

Because each individual case of whiplash is different, it is not possible to generalize about the chiropractic whiplash treatment.

The appropriate chiropractic treatment is unique to each whiplash injury and is directed at the primary dysfunctions detected during the chiropractic exam.

However, chiropractors commonly employ different chiropractic treatments for whiplash, often including:

• Manipulation
• Muscle relaxation and/or stimulation
• Various exercises
• Ergonomic and lifestyle changes.

This article explains when, why and how chiropractors may employ these whiplash treatments for neck pain, shoulder pain, back pain and other related symptoms.

Chiropractic Manipulation for Whiplash

The primary whiplash treatment for joint dysfunction, spinal manipulation involves the chiropractor gently moving the involved joint into the direction in which it is restricted.

Also known as a chiropractic adjustment, spinal manipulation may involve the application of a short thrust in that direction. In many cases, instead of a thrust, a slow mobilizing movement is used by the chiropractor.

Muscle Relaxation or Stimulation as Whiplash Treatments

The chiropractor's primary whiplash treatment for related muscle dysfunction, muscle relaxation and/or stimulation consist of gentle stretches to the muscle that has excessive tension or repeated contractions of the muscle that is inhibited.

If the muscle is very tight, a more vigorous stretch may be applied by the chiropractor. Gentle finger pressure techniques may be applied to trigger points to relieve the pain associated with the tight muscles.

McKenzie Exercises and Stabilization/Sensorimotor Activities

Chiropractors may employ different types of exercises, including McKenzie exercises and/or stabilization and sensorimotor exercises, to help treat patients with whiplash injuries.

McKenzie exercises are specifically designed to reduce disc derangement related to a whiplash injury. They consist of simple movements that are initially done in the office but make for an easy transition to self-care at home. McKenzie exercises also help the patient take an active role in his or her own recovery.

Mobilization and sensorimotor exercise approaches are designed to correct faulty movement patterns in routine activities and everyday life. Such whiplash treatment trains the nervous system to better coordinate and control movement patterns, and improves the ability of the neck muscles to maintain stability of the neck.

These exercises are designed to help in a major trauma, such as a fall or whiplash during a motor vehicle accident, or in "micro trauma" from simple things such as being jostled in a crowd, playing sports or performing occupational or home jobs that require physical effort.

Chiropractic Advice on Ergonomic and Lifestyle Changes

These whiplash treatment suggestions stress improvements for performing everyday activities with minimal strain to the body. The chiropractic advice addresses factors in an individual’s work, home or recreational activities that perpetuate the dysfunctions that result from the whiplash accident.

Additionally, spine care professionals at the chiropractic clinic may teach the patient better "use of self" and, if necessary, stress reduction methods to help chiropractic problems.

Whiplash Treatment in Chiropractic 

h specific problem may include one or more of these approaches and may involve others as well.The whiplash treatment plan developed by the chiropractor for each specific problem may include one or more of these approaches and may involve others as well.The whiplash treatment plan developed by the chiropractor for each specific problem may include one or more of these approaches and may involve others as well.

In addition to his or her whiplash treatment plan, the doctor of chiropractic might give a referral to another health professional, such as a medical specialist, if it is deemed appropriate.

• Research and locate chiropractors in your area that can help alleviate your back and neck pain.
  
  

  Preventing Chronic Pain from Whiplash

  After sustaining whiplash injuries, it is fairly common for people to suffer from chronic neck pain. A chiropractor can detect certain factors in a patient’s history and chiropractic exam to better determine patients who may be more susceptible to chronic pain from a whiplash injury.

  This process will help the doctor of chiropractic identify when aggressive preventative measures should be taken for patients who may be at a greater risk of developing chronic neck pain from whiplash injuries.

  Chiropractic Treatment Approach to Whiplash Injuries

  The chiropractor’s general approach to managing the patient’s chiropractic care is critical to the success of preventing chronic pain from whiplash injuries.

  • In the early stages of management, it is very important for the chiropractor to rapidly reduce the patient’s neck pain, back pain and/or other symptoms.
  • Soon after, the chiropractor’s whiplash treatment must be shifted toward restoration of the patient’s function. This means helping the patient return to work, home and recreational activities as soon as possible after sustaining the whiplash injuries. This process may involve a gradual transition to these activities, even if the patient is not sure that he or she can engage in them fully.
  
  
  • Restoring confidence after a whiplash injury on the part of the patient in his or her ability to get back to normal activity levels is also important for rehabilitation.
  • Exercise, both for the purpose of correcting faulty movement patterns and instability, and for general fitness, is important in this effort to treat whiplash injuries. 
  Teaching the patient the nature of chronic pain (that "hurt does not necessarily mean harm") and placing focus on those activities the patient can do, rather than those he or she cannot, are major parts of chronic pain and disability prevention after whiplash injuries.
  Chiropractors integrate the strategies explained above to develop the most effective approach for recovering from a whiplash injury and preventing future episodes of back pain.
  Whiplash is an injury to the cervical region of the spine when a great force causes the neck to go beyond its normal range of motion. The spinal vertebrae, ligaments, and muscles may be injured by this force, causing neck pain, headaches, neck stiffness, and/or cognitive difficulties such as dizziness or trouble concentrating. These symptoms may appear immediately or after a few days.

  Call ABChiropractic Family & Wellness in St. Charles Missouri, 63303 at 636-916-0660 to schedule your no out of pocket cost for evaluation for your whiplash injuries.  

All About Spinal Decompression Therapy

Spinal Decompression Therapy involves stretching the spine, using a traction table or similar motorized device, with the goal of relieving back pain and/or leg pain.

This procedure is called nonsurgical decompression therapy (as opposed to surgical spinal decompression, such as laminectomy and microdiscectomy).

This article provides an overview of nonsurgical spinal decompression therapy and its role in treatment of lower back pain and neck pain.

Theory of Spinal Decompression

Spinal decompression devices use the same basic principle of spinal traction that has been offered by chiropractors, osteopaths, and other appropriately trained health professionals for many years.

Both traction and decompression therapy are applied with the goals of relieving pain and promoting an optimal healing environment for bulging, degenerating, or herniated discs.

Spinal decompression is a type of traction therapy applied to the spine in an attempt to bring about several theoretical benefits including:

• Create a negative intradiscal pressure to promote retraction or repositioning of the herniated or bulging disc material.
• Create a lower pressure in the disc that will cause an influx of healing nutrients and other substances into the disc.1

Clinical Evidence

While the fundamental theory of spinal decompression is widely accepted as valid, there is a lack of evidence supporting decompression therapy as being efficacious. Additionally there are some potential risks.

Although some studies that do not include control groups conclude that decompression therapy is efficacious, the few that do generally conclude that mechanized spinal decompression is no better than sham decompression. [Schimmel JJ, et al. European Spine Journal 18(12):1843-50, 2009] Thus, there is insufficient evidence that spinal decompression therapy is as effective, or more effective, than less expensive manual methods in treating back pain or injured herniated discs.2

A review of medical literature to date indicates that most clinical trials examining the efficacy of spinal decompression therapy or traction were lacking in one or more areas, such as inadequate numbers of subjects to make a statistically valid conclusion, lack of blinding (the patient or provider is unaware of the treatment given), no comparison to a placebo group (called a sham controlled study), or lack of comparison to a treatment alternative.3 At the time of this article, few clinical studies of spinal decompression therapy have been published in peer reviewed medical journals.

How Spinal Decompression Therapy is Thought to Work

In nonsurgical spinal decompression therapy, the spine is stretched and relaxed intermittently in a controlled manner. The theory is that this process creates a negative intradiscal pressure (pressure within the disc itself), which is thought to have two potential benefits:

• Pulls the herniated or bulging disc material back into the disc
• Promotes the passage of healing nutrients, into the disc and fosters a better healing environment.

Spinal Decompression Session

During spinal decompression therapy for the low back (lumbar spine), patients remain clothed and lie on a motorized table, the lower half of which can move.

• A harness is placed around the hips and is attached to the lower table near the feet.
• The upper part of the table remains in a fixed position while the lower part, to which the patient is harnessed, slides back and forth to provide the traction and relaxation.

One difference between various decompression therapies is the patient's position on the table:

• Some devices place the patient in the prone position on the table, lying face down (e.g. VAX-D)
• Some devices have the patient lying supine, face up (e.g. DRX9000)

The patient should not feel pain during or after the decompression therapy although they should feel stretch in the spine.

Treatment Series and Costs

While spinal decompression therapy may be recommended as a potential treatment for a variety of lower back pain conditions, as with all lower back pain treatments, it is the patient's decision whether or not to have the treatment. Although the risk is low, the benefit of these treatments is not established.

Decompression therapy typically consists of a series of 15 to 30 treatments, lasting 30 to 45 minutes each, over a four to six-week period. Sessions are conducted in the practitioner's office.

The cost of each session typically ranges from $30 to $200, which means that a recommended series of treatments will typically cost from $450 to $6,000. Although insurance companies might pay for traditional traction, decompression therapy is not usually allowed although they are nearly the same.

Sessions may include additional treatment modalities, such as electric stimulation, ultrasound, and cold and/or heat therapy applied during or after the procedure.

Recommendations may also include drinking up to a half-gallon of water per day, rest, utilizing nutritional supplements, and/or performing exercises at home to improve strength and mobility.

Potential Candidates for Spinal Decompression Therapy

Spinal decompression is an alternative therapy designed with the goal of alleviating pain and promoting healing of the intervertebral disc.

Indications for Spinal Decompression Therapy

The indications for spinal decompression therapy (given by its proponents) are relatively broad.

Lumbar Herniated Disc Treatment Video

It is often recommended as a treatment alternative for many types of lower back pain, sciatica (leg pain), or neck pain caused by a herniated disc, bulging disc, or degenerated disc.

Contraindications for Spinal Decompression Therapy

Stretching the spine to relieve back pain is not appropriate for some patients. The following groups of people are not good candidates for non-surgical spinal decompression:

• Pregnant women
• Patients with broken vertebrae
• Patients who have had spinal fusion
• Patients who have an artificial disc, or other implants, in their spine
• Patients with failed back surgery
• Anyone who has had multiple surgeries without recovery (pain improvement)

• Patients with any of the following conditions are also not good candidates:
• Osteoporosis, or osteopenia
• Spondylolisthesis
• Spinal stenosis
• Spinal infection
• Spinal tumor
• Ankylosing spondylitis
• Any condition that may compromise the integrity of the spine
• Any condition requiring the patient to take blood thinner medication
• Additionally, patients with neck and arm pain may experience worsening of their symptoms, in which case decompression therapy should be discontinued. In general, any patient who experiences pain during the spinal decompression procedure or after the procedure is likely not a good candidate for this type of therapy.

Call ABChiropractic Family & Wellness at 636-916-0660 and speak to Karen or Rachel to schedule your new patient appointment.  Find out if you are a candidate for spinal decompression.  We are conveniently located in St Charles Missouri 63303.  

Tips for Golfing with Spinal Stenosis

If you have lumbar spinal stenosis, you may be wondering if playing golf is a good idea. If you've had a spinal stenosis surgery, you may even wonder if golf is possible.

The answer for many is yes, but there are a number of considerations to keep in mind.

First, recognize that golfing is not really the best thing for your low back. The golf swing imparts a tremendous amount of stress to your lumbar spine. If you are going to return to golf, be willing to accept that there is some risk of injury to the low back.

That being said, if you do decide to hit the greens, here are several things you can do to help reduce your chances of injury and hopefully enhance your enjoyment of the game:

1. When you hit the ball, hit it with about 50 to 75% of the force you would normally use.
2. Wear a back brace for support. It will serve as a constant reminder that you have a back problem. It will also keep your lower back warm, which helps keep the muscles and soft tissues loose. The support will also limit the motion of your low back enough to protect it somewhat. You can find options for low back braces at most pharmacies, and you don't need a prescription.
3. If the doctor says it’s OK, take ibuprofen (e.g. Advil) about a half hour before playing.
4. Warm up carefully and thoroughly with gentle stretching. This will encourage nutrient-rich blood to flow into the muscles in and around your back, which will help protect your lower back against further injury.
5. Consider switching your swing to the "natural golf" method, as it will reduce stress on your low back. You may also want to have a few lessons with a golf pro to see if you need to make any adjustments to your golf swing.
6. Finally, most doctors stress that if your leg pain or other symptoms flare up, take a break from golf for at least a few weeks and return to gentle strengthening and stretching exercises.

Your overall health, your specific stenosis diagnosis—and, if you've had surgery, the type of stenosis surgery that was performed—will also dictate to some extent if and when you can return to golf. As always, it's important to discuss your individual situation with your doctor.

Here at ABChiropractic Family & Wellness, we treat post surgical situations, even in the spine.  However, we can help in most cases, in preventing surgeries with proper chiropractic care.  Decompression is very effective in treating stenosis in the spine.  Call 636-916-0660 to inquire about our new patient specials.  We are conveniently located in St. Charles, MO.

6 Quick Stretches to Protect Your Back at Work

Are you spending most of your workday sitting down? Left unchecked, this positioning leads to muscular imbalances and skeletal malalignment, all of which can worsen back pain.

While seated, your hip flexors, hamstrings, and—if you're wearing high heels—calf muscles are all in a shortened position. As the years go by, this position will lead to a shortening of these soft tissues overall, which ultimately predispose you to developing pain and discomfort.

The discomfort could range from a simple ache to a problem that limits function and requires medical treatment and possibly even surgery. 

Poor posture takes a toll on your back

Your posture while sitting for long periods could also have an impact. As people sit, they have a tendency to slump down in their chairs, allowing their shoulders to round forward and their neck to look relatively upward.

This posture has a significant impact over time, because whenever you look upward, you are decreasing the amount of space your nerves have to exit the spinal cord. If you are someone who already has a condition called stenosis (a narrowing of the joint space in which a spinal nerve travels through), this posture exaggerates the problem.

Thankfully there are a few simple exercises to combat the imbalances commonly associated with too much sitting. 

To avoid common problem muscular shortness and stiffness, don’t overdo it. People often stretch too aggressively. Make the stretch mild, or you’ll waste your time. 

For maximum benefit, perform five to 10 of each of the following stretches, holding each stretch for 10 seconds. Don’t do the stretches more than twice a day.

1. Stretch those tight hamstrings.

Having tight hamstrings—the large muscles in the back of your thighs—is a common result of too much sitting in the workplace. To stretch these muscles, lie down on the floor near a doorway, straightening the leg you will not be stretching through the doorway. 

Next, place the leg you will stretch up along the doorframe, starting with the knee slightly bent. Straighten the knee completely, and depending on the level of stretch felt, either move closer or farther away. The closer you get to the wall, the more intense the stretch.

2. Focus on the hip flexors.

A second important muscle group is the hip flexors, located in the front of the hip. Begin with one knee on the ground. I would suggest putting something soft, such as a pillow, under your knee to make it more comfortable. 

The leg that is not being stretched will reach out in front, foot flat on the floor, with the hip and knee both bending approximately 90 degrees. Now, shift your weight forward allowing the leg that is behind to feel the stretch at the front of the hip. 

Two tips. If you’re feeling the stretch more in the opposite hamstring, you probably need to extend your foot farther forward at the beginning of the stretch. Second, make sure you don’t arch your back in an effort to stretch the hip. Arching could lead to low-back irritation.

3. Try a neck stretch.

To stretch your neck, tuck your chin down toward your throat, rotating the head toward each ear. Next, place your hand on the back of your head, providing a gentle downward force. 

4. Sit up tall for the head tilt.

A second stretch for your neck is to sit up tall, then allow your head to tilt toward the right or left shoulder. Again, use your hand as added weight to assist in stretching. The stretch sensation should occur on the side opposite of the way you are tilting. 

For example, a left-sided neck stretch should use a right-sided tilt, and vice versa. If you are feeling the stretch in the same side, discontinue the stretch. It could be a sign of something else going on.

5. Stretch out those arms.

Quite a few people who work in an office suffer from wrist and elbow pain. An easy way to prevent this from developing is to avoid getting stiff in your wrist flexors or extensors. 

• A good stretch begins with extending one arm straight out in front of your body. 
• Make sure your elbow is straight and your palm is facing down. Bend the wrist so the fingers are pointing down. 
• With the opposite hand, reach out to the extended hand from below, and pull the extended hand toward you. 

A stretch should be felt in the top of the forearm or back of the wrist. 

6. Stretch palms to the ceiling.

The second wrist stretch would be once again straightening your elbow, but this time the palm faces up toward the ceiling. You will once again use the opposite hand to bend your wrist back so the fingers point down towards the floor once again. This stretch should be felt in the front of your forearm. 

These 6 stretches are a simple way to help prevent pain associated with a typical sedentary work environment. If you already have pain, these exercises are not a substitute for a thorough medical evaluation to ensure no other maladies are present.

Call ABChiropractic Family & Wellness in St. Charles Missouri 63303 at 636-916-0660 to schedule your appointment with Dr. Mario Awwad to discuss more ways to prevent back pain and to correct any issues that you may have regarding your health.

Home Exercise Equipment for Low Impact Aerobic Exercise

Cardiovascular exercise can play a critical role in maintaining spine health and ensuring progress in recovery from back pain or surgery. Balancing aerobic (or cardiovascular) exercise, which works the heart, with anaerobic strengthening exercises and stretching can deliver both physical and mental benefits for back pain patients, allowing them to:

• Maintain a healthy weight or lose weight
• Relieve stress, anxiety, and depression
• Increase flexibility and mobility
• Improve strength of muscles and joints that support the spine
• Increase circulation throughout the spine and supporting structures, which is crucial to promote healing
• Improve quality and duration of sleep

More Exercise Info:

Sciatica Exercises

Exercise and Back Pain

Neck Pain Exercises

Abdominal Exercises

While the physical or mechanical benefits captured through exercise are important for spine health, the mental health benefits can also be substantial. Cardiovascular exercise in particular promotes the release of endorphins, biological chemicals that naturally help alleviate sensations of pain and produce overall positive feelings. Activity that leads to improved emotional well-being is particularly important for spine patients because depression and anxiety, as well as sleep problems, are common among those struggling with chronic back pain or recuperating from surgery or treatment. Cardiovascular exercise - whether in the form of walking, swimming, biking, or some other activity - can play a key role in helping decrease the pain one senses and increase positive feelings.

For many, ready access to home exercise equipment can make it easier to start and maintain an aerobic exercise program. Exercising in the comfort of one's own home is the preferred exercise option for many people because:

• Exercise can be done in private
• Workouts can be done at any time and don't require travel to another location during limited hours
• Unlike outdoor activities home exercise is not dependent on the weather, so staying with an exercise program may be easier

Nonetheless, it can be confusing to know which type of exercise equipment to buy, and making a mistake with cardiovascular equipment can be detrimental to both physical and financial health.

Back Exercise
Videos

This article focuses on home equipment that is designed for a cardiovascular workout. Other types of exercise equipment for resistance training and exercise (e.g., Swiss Exercise Balls, a BOSU board, Dynadiscs, or body blades) are also important parts of an exercise program for back pain patients.

The types of cardiovascular home exercise equipment profiled in this article are:

• Elliptical trainer
• Stationary bike
• Treadmill

CALL ABChiropractic Family & Wellness in St Charles Missouri (63303, 63301, 63376) at 636-916-0660 to schedule an appointment with Dr Mario Awwad to discuss recommendations on exercise to see if it is safe to pursue such a program.  

A Modern Spine Ailment: Text Neck

You may have noticed a new buzzword in health news recently: Text neck.

Text neck is the term used to describe the neck pain and damage sustained from looking down at your cell phone, tablet, or other wireless devices too frequently and for too long.

And it seems increasingly common. Recently, a patient came in to my practice complaining of severe upper back pain. He woke up and was experiencing severe, acute, upper back muscle strain. I told him I believe the pain is due to the hours he was spending hunched over his cell phone. Diagnosis: Text neck. 

Of course, this posture of bending your neck to look down does not occur only when texting. For years, we've all looked down to read. The problem with texting is that it adds one more activity that causes us to look down—and people tend to do it for much longer periods. It is especially concerning because young, growing children could possibly cause permanent damage to their cervical spines that could lead to lifelong neck pain.

What are the symptoms associated with text neck?

Text neck most commonly causes neck pain and soreness. In addition, looking down at your cell phone too much each day can lead to:

• Upper back pain ranging from a chronic, nagging pain to sharp, severe upper back muscle spasms.
• Shoulder pain and tightness, possibly resulting in painful shoulder muscle spasm.
• If a cervical nerve becomes pinched, pain and possibly neurological symptoms can radiate down your arm and into your hand.

I believe, as some studies suggest, text neck may possibly lead to chronic problems due to early onset of arthritis in the neck. 

How common is text neck? 

A recent study shows that 79% of the population between the ages 18 and 44 have their cell phones with them almost all the time—with only 2 hours of their waking day spent without their cell phone on hand.1

How is text neck treated? 

First, prevention is key. Here are several pieces of advice for preventing the development or advancement of text neck: 

• Hold your cell phone at eye level as much as possible. The same holds true for all screens—laptops and tablets should also be positioned so the screen is at eye level and you don't have to bend your head forward or look down to view it. 
• Take frequent breaks from your phone and laptop throughout the day. For example, set a timer or alarm that reminds you to get up and walk around every 20 to 30 minutes.
• If you work in an office, make sure your screen is set up so that when you look at it you are looking forward, with your head positioned squarely in line with your shoulders and spine. 

The bottom line is to avoid looking down with your head bent forward for extended periods throughout the day. Spend a whole day being mindful of your posture—is your head bent forward when you drive? When you watch TV? Any prolonged period when your head is looking down is a time when you are putting excessive strain on your neck.

Next, rehabilitation is important. 

• Many people don't know this, but you need to have strong core muscles—the abdominal and lower back muscles—to support your upper body, including your neck. Your core muscles usually do not get enough exercise during normal daily activities, so you need to do specific exercises to target these muscles.
• You also need strong and flexible muscles the neck to minimize strain on your cervical spine and help support the weight of your head. Again, your neck will not get sufficient stretching and strengthening during normal daily activities, so it is best to learn specific neck exercises with the help of a health professional.

Some people will also benefit from a more comprehensive treatment plan, such as a combination of manual adjustments, massage therapy, and strengthening exercises.

Call ABChiropractic Family & Wellness, your St. Charles Pain Relief Center, at 636-916-0660 to check your kids and family members for "Text Neck".  Dr. Mario Awwad specializes in treating patients of all ages.

References

1. Always Connected: How Smartphones And Social Keep Us Engaged.