The Importance of Aerobic Exercise for Easing Lower Back Pain

When back pain strikes, your inclination may be to rest and wait it out. This is typically a good idea for 24 to 48 hours, but prolonged rest may actually make your back pain worse.

See Myths about Treatment for Back Pain and Back Problems

Exercise biking and other gentle forms of exercise may be helpful in reducing your perception and feelings of pain. Read: Pain Relief and Aerobic Benefits of an Exercise Bike

In contrast to prolonged rest, low-impact aerobic exercise can help rehabilitate your spine and alleviate your pain.

See Exercise and Back Pain

The many benefits of low-impact aerobic exercise

Any kind of prolonged aerobic exercise stimulates the flow of blood and nutrients to your lower back—which in turn encourages healing and can help decrease your stiffness.

See How Exercise Helps the Back

Low-impact aerobic exercise, such as walking, provides the extra advantage of minimizing the jarring of your spine. In addition, you may experience any of the following benefits from a daily routine of low-impact aerobic exercise:

• Reduced instances of lower back pain—along with reduced levels of pain during an episode.
• Preserved functional capacities, which means you can continue to work and participate in your hobbies.
• Increased production of pain-fighting endorphins, which can help reduce your dependence on pain medication for lower back pain relief. An increase in your endorphin levels may also improve your mood and relieve symptoms of depression—a common condition for those suffering from lower back pain.

See Exercise Walking for Better Back Health

Options for low-impact aerobic exercise

You may be interested in low-impact aerobic exercise to help relieve your lower back pain—but what if you don’t like walking? Luckily, there are a number of great alternatives, including:

• Water therapy. Aerobic exercise in a pool minimizes the strain on your lower back because the buoyancy of the water counteracts the effects of gravity.
See Water Therapy Exercise Program
• Stationary bike. You can purchase a bike for use at home, or join a class with friends for additional motivation.
See Exercise Bikes for a Low Stress Work Out
• Elliptical trainer. An elliptical trainer reduces the stress on your spine by moving your legs in a continuous oval motion above the ground.
See Elliptical Trainer

See Home Exercise Equipment for Low Impact Aerobic Exercise

Regardless of which option you choose for low-impact aerobic exercise, aim to complete at least 20 minutes of exercise five days a week. If you’re new to exercising, begin with 5 minutes and slowly work your way up.

Strengthening Exercise Program for Low Back Pain Relief

It’s a good idea to consult with your doctor before starting any exercise program. But once you’re cleared get moving right away—you might find significant relief from your lower back pain.

See Should I See a Doctor for Back Pain?

Learn more:

Treadmills for Exercise and Pain Relief

Easy Exercise Program for Low Back Pain Relief

Call ABChiropractic Family & Wellness, your St. Charles, MO Fast Pain Relief Center at 636-916-0660.  We specialize in back pain relief for all ages.  

Editor's Top

Is Poor Posture Causing Your Back Pain?

While at work, you slouch in your chair as you hurriedly finish a report. When you get home, you want to unwind so you spend a few hours weeding your garden with your back hunched forward. No big deal, right?
As it turns out, your poor posture may be contributing to your back pain.

How poor posture provokes back pain

You may not feel any ill-effects after sitting with poor posture for a few hours, but over time the stress that poor posture places on your spine can lead to anatomical changes in your spine. This in turn can provoke back pain through the constriction of your blood vessels and nerves. In addition, the stress from poor posture can lead to back pain by causing problems with your muscles, discs, and joints.

See Spinal Anatomy and Back Pain

Back pain caused by poor posture may have any of the following characteristics:

• Back pain that is worse at certain times of the day 
• Pain that starts in your neck and moves down into your upper and lower back 
See Lower Back Pain Symptoms, Diagnosis, and Treatment
• Pain that subsides after switching positions while sitting or standing
• Sudden back pain that coincides with a new job, a new office chair, or a new car
See Office Chair, Posture, and Driving Ergonomics

How to maintain good posture

If poor posture can lead to back pain, it logically follows that good posture can help you avoid back pain. Here’s how to maintain good posture while walking, sitting, and lifting: 

Walk tall
It's easy to forget about your posture when you’re exercising or running errands, but your posture is no less important when you’re walking than when you’re sitting. While walking, it's important to look straight ahead of you and to keep your head balanced straight above your spine. Additionally, remain tall (avoid drooping your shoulders) while you are walking, and make sure to land on your heel and then gently roll forward to push off the front of your foot. 

See Techniques for Effective Exercise Walking

Sit with support
If you’re like most people, you sit for at least eight hours every day. With so much of your life spent sitting down, it is imperative that you sit with proper posture. One common posture mistake many people make is the "office chair hunch," where a person sits at the front of their chair and hunches forward to reach their computer screen.

See Office Chair Advice

Instead of hunching forward, here is how to sit with proper posture at your office:

• Keep your back flush against your chair with your shoulders tall and your head level over your spine.
• When sitting at a desk, keep your arms flexed at a 75 to 90 degree angle at the elbows.
• Keep your knees level with your hips—or sit with your knees slightly above your hips if seated at a desk.
• Keep your feet flat on the floor. If you are unable to reach the floor, you can utilize a footrest.

See Office Chair Set Up

Lift carefully
Improper lifting techniques can cause injury to the muscles, joints, and discs in your back. To help you avoid back pain, here are three simple rules for lifting both light and heavy objects:

See Avoid Back Injury with the Right Lifting Techniques

• Keep your chest forward. To ensure you keep your back straight while lifting, bend your hips—not your lower back—and keep your chest out. 
• Lead with your hips. When changing directions while lifting, lead with your hips to avoid placing additional strain on your back. 
See Pulled Back Muscle Treatment
• Keep weight close to your body. Keep the object you are lifting as close to your body as possible. 

Call ABChiropractic Family & Wellness, LLC, your home of fast pain relief and posture correction for the St. Charles community.  636-916-0660.  Cal today to see how we can help you with back pain and offer more help with posture correction.

Whiplash can lead to arthritis

Most people will be involved in a car accident at least once every 5 years.  What most people don't know is  that even if you do not feel pain or any symptoms immediately after the accident, the likelihood of injury is extremely high.  In some occasions, you won't feel the repercussions of the car accident till years later once arthritis has set in, typically years later.  Here at ABChiropractic Family & Wellness, we specialize in fast pain relief related to whiplash.  We will bill the insurance company for your injuries, so there is typically no out of pocket expense.  We offer attorney referrals on request.  Our doctors are trained on how to treat whiplash injuries in order to alleviate the pain quick, and document your case appropriately to allow for compensation for your injuries/treatments.  X-rays are taken on site with our state of the art digital X-ray suite, and treatments are provided same day.  Our office is conveniently located between highway 70 and 94 on Zumbehl Rd in St. Charles, MO.  ABChiropractic Family & Wellness is located on 1817 Zumbehl Rd, St. Charles MO 63303.  Call 636-916-0660 to speak to Karen or Rachel to schedule your appointment before arthritis sets in!

Top 12 Tips for Buying a New Mattress

It seems you can't watch the evening news or pass by a strip mall without someone trying to sell you a mattress. The seemingly limitless options for choosing a mattress can be overwhelming.

This is even more true if you experience back or neck pain—choosing the right or wrong mattress can make the difference between spending the day feeling good or in pain.

See Choosing the Best Mattress for Lower Back Pain

These 12 tips can't guarantee you will end up with the perfect mattress (since everyone's mattress needs are different), but they can help you make an educated choice:

1. Research online before going shopping. Try these two helpful resources that provide information but don't sell mattresses:
   • Spine-health's Sleep Health Center
   • The Better Sleep website
2. Talk to your doctor. If you have a health condition, talk to your doctor or physical therapist about what he or she recommends. Keep in mind that doctors are not mattress experts, but they know your medical condition and symptoms and will probably have some good advice from that point of view.
See Mattress Guidelines for Sleep Comfort
3. Watch out for gimmicks. Mattress sellers will label mattresses as "orthopedic" or "medically-approved," but there is no medical organization that officially certifies mattresses to carry these labels. They may have orthopedic-friendly features, but no medical group has verified this.
See Considerations When Buying a New Mattress
4. Take the mattress for a test drive. When shopping for a mattress, try to lie on the mattress in the store for at least 10 to 15 minutes. Don't feel self-conscious or let the salesperson hurry you along. It's a big purchase, and if you don't try it for at least 10 minutes you're not going to get a real feel for it. Couples should test out the mattress together. 
See How to Evaluate a Mattress
5. Be aware that firm mattresses aren't always better for your back. Think twice before buying a hard or firm mattress, as some research has shown that the best mattress for low back pain is a medium firm mattress rather than a firm mattress. There is a difference between firm support and firm feel. You want firm support with a comfortable feel. Comfort will be determined by your personal preference.
6. Pillow tops aren't for everyone. Very light-weight people don't need big thick pillow top mattresses because they don't weigh enough to compress the foam to even touch the underlying coils/support system. On the flip side, larger/heavier people tend to feel more comfortable with a little extra cushion between them and the coils.
See Pillow Support and Comfort
7. Adjustable beds are a great option. If you find you are more comfortable sitting in a recliner than lying down, try an adjustable bed. They allow you to elevate your head and knees slightly to relieve pressure on the lower back. You can also create the same effect using pillows.
Read more: Using an Adjustable Bed for Back Pain
8. Ask about comfort guarantees or trial periods before you buy. Many states still allow retailers to give what's called a comfort guarantee . Ask for it before you buy, and be sure you understand the details, such as whether you're required to pay shipping, if it includes a money-back guarantee or exchange, if you must return the mattress within a certain time frame, etc.
9. Check the warranty. A good mattress will have a minimum of a 10 year full replacement or non-prorated warranty.
10. Protect your investment. Don't forget some kind of waterproof mattress protector. Stains will void your warranty.
11. Check out all the options and variations. Give yourself a comfort test if the salesperson doesn't offer you one. Ask to try a firm, a plush, and a pillow top in the same brand quality and price point. Lie on each one for 10 to 15 minutes. When you find the most comfortable type of mattress, ask to see more of that kind.
12. Shop at a store that specializes in mattresses. The salespeople at a mattress specialty store usually have more training on the whole subject of sleep. Try to find a store that carries several major brands, such as Sealy, Serta, Simmons, and Tempurpedic.
Remember, it's your mattress, your back, and your money, so it's worth the time to research it and get the best mattress possible. Keep an eye out for specials and sales, and always try to negotiate delivery charges.
Visit the Sleep Discussion Board on our forums to talk to others about sleep and back pain.

Learn more:

Mattresses and Sleep Positions for Each Back Pain Diagnosis
Pillows for Neck Pain
Call 636-916-0660, ABChiropractic Family & Wellness, located in St. Charles, Missouri 63303.  Dr. Mario Awwad is qualified to help you make a decision finding the best mattress for your needs.  

5 Simple Steps to Prevent Tech Neck

The act of holding your head flexed and forward while looking down at your handheld device and/or laptop screen places your cervical spine in a tenuous position.

Watch Cervical Spine Anatomy Video

Correcting your posture and performing simple neck stretches can help to avoid Tech Neck symptoms.
See How to Avoid Text Neck Overuse Syndrome

Over long periods of time, maintaining this head-forward posture can lead to muscle strain, disc injury, nerve impingement and arthritic changes of the neck—and the potential for developing ongoing neck and shoulder pain, headaches, and pain radiating down the arms.

Originally termed "text neck"—the new term Tech Neck highlights the fact that it's not just texting anymore—almost all the time we spend looking at any screen has the potential for damaging the neck.  

See Neck Pain Causes

5 simple steps to prevent tech neck

To avoid developing degenerative neck changes due to posture, here are several simple steps you can start today.

1. Set time limits. Limit the amount of time and frequency that you use your device. If you have to use it for an extended period of time, take breaks. Develop a habit of taking a three-minute break for every 15-20 minutes you use your device. Change your posture and move around.
See Ten Tips for Improving Posture and Ergonomics
2. Set automatic reminders. Utilize an automatic alarm with your smart device reminding you to take a time out. For those of you that have wearable devices these can be set to remind you to break, such as the iWatch which can tap you every 15-20 minutes.
See Workplace Ergonomics and Neck Pain
3. Use a tablet holder. Purchase a holder to elevate your device to significantly reduce the amount of neck flexion and forward positioning. Try to keep the device as close to eye-level as possible. This is a great tool to reduce Tech Neck.
See Five More Tips for Reducing Back Pain at the Office 
4. Sit in a chair with a headrest. Switch to a chair with a headrest, and make sure to keep the back of your head in contact with the headrest while using your tablet, phone or laptop. Keeping the back of your head flush against the headrest will ensure that you're not looking down with your neck flexed forward.
See Office Chair: Ergonomic Chair Alternatives to Traditional Office Chairs
5. Use pain as a warning. If you're experiencing pain in your neck, between the shoulder blades, numbness or tingling in the arms, or frequent headaches there may be a more serious issue going on. Pay attention to these warning signs and act quickly to make changes to reduce or eliminate any head-forward posture that is straining your neck.

Watch: Text Neck Treatment Video

If utilizing the above methods and reducing the time you spend on handheld devices doesn't improve these symptoms, then it's time to seek help from a qualified health professional. As a general rule, the sooner you seek treatment the more likely it is that you'll have success in treating the problem.

See When Is a Stiff Neck Serious?

Learn more:

Chronic Neck Pain: What Condition Is Causing My Neck Pain?

Neck Exercises for Neck Pain

Call ABChiropractic Family & Wellness at 636-916-0660 to see how we can help with your health needs.  We are conveniently located in St. Charles, MO 63303.  We are your headquarters for fast pain relief and wellness for the whole family.  

11 Ways to Indulge Your Spine

Let’s face it, most of us don’t take very good care of our spines. This lack of care can lead to physical discomfort and make us susceptible to future injuries and complications.

Do your spine—and your overall health—a favor and take the time to treat your spine to a few of these 11 indulgences:

1. Make exercise a lifestyle

Exercise is essential when it comes to maintaining a healthy spine—and it can also aid in the rehabilitation of your injured spine.

See Low-Impact Aerobic Exercise

You don’t need to be an expert in physical fitness to indulge your spine with regular exercise. A simple exercise program that focuses on stretching and strengthening the back, hamstrings, and abdominal muscles can go a long way toward distributing nutrients into your spinal discs and soft tissues, accelerating your healing process, and keeping your discs, muscles, ligaments, and joints healthy.

2. Engage your mind

If you suffer from chronic pain or discomfort associated with your spine, take the time to engage in mindful meditation every day. While no single treatment option works for everyone, studies have shown that mediation is an effective tool for fighting chronic back pain.

See How Yoga Helps the Back

A daily mediation requires only a dark, quiet room and 15 minutes of your time. There is no right or wrong way to meditate, but you might try focusing on a pleasant, relaxing place—such as the beach—where you feel carefree and comfortable.

See 11 Chronic Pain Control Techniques

3. Reevaluate your sitting posture

Your spine has a series of natural curves, and if your typical sitting posture does not support these natural curves you may damage your sensitive spinal nerves.

See Posture to Straighten Your Back

If you have a job that involves a lot of sitting, take time to make sure your office chair and desk are ergonomically aligned to support your spine. Additionally, consider working at a stand up desk or sitting on an exercise ball for a portion of the day. Last but not least, it’s a good idea to stretch and walk around every half hour.

See Ergonomics of the Office and Workplace: An Overview

4. Go for a walk to help support your spine 

The benefits of walking are plentiful, including strengthening the core muscles that keep your body upright, nourishing spinal structures with necessary nutrients, improving flexibility, and strengthening your bone structure.

See Techniques for Effective Exercise Walking

If you're in pain, be sure to get clearance from your doctor before starting any new walking program. Often, a doctor's recommendation will be for you to walk as much as can be tolerated. If you are new to walking, or if you're dealing with pain, start out with several short walks each day rather than a single long walk. Additionally, consider walking in a pool to minimize the pressure on your spine if your pain is severe.

See Guidelines for Buying Walking Shoes

5. Soothe your pain with heat therapy

Applying heat to the muscles around your spine increases blood flow, which in turn brings healing nutrients to your muscles. Heat therapy can also reduce pain associated with the muscles and joints around your spine—and it may relieve your muscle spasms.

See Benefits of Heat Therapy for Lower Back Pain

There are many options for the local application of heat therapy. You can try heating pads, heat wraps that adhere to your lower back and deliver a low level of heat over several hours, warm gel packs, hot water bottles, or a warm bath. Heat therapy is largely a matter of personal preference, so you may need to try a few options to see what works best for you.

See How to Apply Heat Therapy

6. Match your pillow to your sleeping position

When you lie down to sleep, you want a pillow that supports the natural curve of your neck. This means that people who prefer different sleeping positions will need different kinds of pillows.

See Best Pillows for Different Sleeping Positions

For example, if you sleep on your side you typically will need a thicker pillow to ensure your neck and head are positioned in the middle of your shoulders. Your height and the width of your shoulders will help determine the kind of pillow you ought to buy—so if you’re petite you will need a slimmer pillow than if you’re broad-shouldered.

See Pillow Support and Comfort

7. Choose your food wisely

Your daily diet plays an important role in maintaining the health of your spine. Try limiting your diet mostly to foods you would find in nature—vegetables, fruits, meats, whole grains, and legumes. Eventually try to eliminate processed foods entirely, and make sure to limit unhealthy sweets to an occasional treat.

See Lifestyle and Diet Tips for Healthy Bones

Additionally, eating foods that are high in calcium and other nutrients and vitamins can help prevent spinal problems like osteoporosis and osteoarthritis. Finally, maintaining a proper weight through exercise and a healthy diet can reduce pressure on the spine and minimize back pain.

See A Healthy Weight for a Healthy Back

8. Exercise in the water

Exercising in a pool reduces the downward stress of gravity as the buoyancy of water helps to support your spine, thus reducing the risk of injury or pain during certain exercises. In addition, the viscosity of water provides gentle resistance by means of friction.

Water therapy programs are usually taught in warm water, and many people find the warmth soothing on their joints.

See Water Therapy Exercise Program

9. Treat yourself to massage therapy

Studies show that massage therapy is an effective treatment for some types of back pain. Massages offer several potential benefits, including improving blood circulation for the recovery of sore muscles, restoring spinal range of motion, helping with insomnia, and upping your endorphin levels—the body's natural chemicals that boost your feel-good emotions.

See Massage Therapy Considerations for Lower Back Pain

10. Resolve to quit smoking

Smoking increases your likelihood of developing degenerative spinal disorders and back pain. The reason for this is that smoking damages the vascular structures of your spinal discs and joints.

Watch Quitting Smoking: A Must for People with Back Pain Video

Quitting is difficult, but there are many products, support groups, and strategies that have worked for thousands of people.

See Ways to Quit Smoking

11. Lift correctly

Improperly lifting heavy items can put your lower back muscles in abnormal positions that may lead to painful muscle strains. Additionally, improper lifting may cause your spinal joints to lock or your spinal discs to rupture.

See Bodybuilding, Weightlifting and Back Pain

Correct lifting involves more than just incorporating your knees. It’s best to keep your chest forward and lead with the hips rather than the shoulders.

Do you practice the right lifting techniques?

You may not be able to indulge in all 11 of the above suggestions, but pick 1 or 2 of the above ideas for indulging your spine that you can easily incorporate into your daily life. Over time, even small changes to your daily routine will add up to provide meaningful and sustained pain relief.

Watch: 3 Simple Ways to Indulge Your Spine 

Learn more:

Exercise and Back Pain

Pain Management for Chronic Back Pain

Call ABChiropractic Family & Wellness, in St. Charles, Missouri 63303 at 636-916-0660 to discuss how our Fast Pain Relief and Wellness Center can help you achieve your goals and eliminate pain.

4 Tips for a Healthy, Active Spring and Summer

The warmer seasons bring more chances to get outdoors and ramp up physical activity. After the winter chill is finally gone for good, it’s nice take advantage of the more healthful opportunities offered by the warmer weather. The trick is to not overdo it. Getting your body used to
a more active lifestyle takes some conditioning and common sense. Keep these four tips in mind as you head out the door.

1. Use heat therapy to soothe muscles before and after exercise.  Most people know that a heating pad or warm bath after a workout or slight injury can make a significant difference in terms of pain reduction and comfort. What is not so well known is that heat can play a preventative role, too. Heat application prior to activity loosens the soft tissues to decrease stiffness and increase flexibility. After a workout, muscles and joints are potentially dehydrated and not as stable as when they have been resting.  Applying a heating pad or wrap for 10 minutes or so after strenuous activity increases the flow of oxygen and nutrients to the muscles, helping to heal damaged tissue and return muscles to their normal state without seizing up.

2. Stretch to release stiff joints and prevent injury. Similar to heat therapy, a stretching session of five minutes both before and after physical activity can help to loosen tight muscles and prevent injury. The quadriceps and hamstrings in your thighs are generally the largest muscles of the body and deserve special attention. That means stretching the back, front, and inner and outer thigh. It may seem a bit much, but you can’t really move without them so it’s worth the effort, particularly because they play a key supporting role for your back. Concentrate on these muscles first, and then work up through the back, arms, and neck, and then down through the calf and ankle.
   
   
3. Don’t shortchange your sleep.  It can be difficult to adjust to the longer days of spring and summer.  Sleep deprivation and insomnia are major causes of on-the-job injury, as well as other health problems. How can you get the shut-eye you need? Your body responds to routine on both conscious and unconscious levels, so going to bed at the same time and only using the bedroom at nighttime can help switch your mindset into ‘sleep mode’. In addition, caffeine is widely known for its stimulating effect, which can interfere with deep sleep, so most doctors recommend eliminating caffeinated drinks after lunch. 
   
   
   
   

   4. Move away from your desk, couch, car or gardening stool. It’s all too easy to focus on a task only to look up and realize that you have been in essentially the same position for two hours. Sitting too long in one position slows down blood flow to both appendages and your brain, so move them. Use your cell phone or watch to set a reminder to move every 20 to 30 minutes. Get up and walk around the house or office, or fold a load of laundry, or take out the trash. It doesn’t matter what you do, really, only that you change position and use the major limbs in a different way. 
   
   Call ABChiropractic Family & Wellness at 636-916-0660 to schedule your appointment today.  We are conveniently located in St. Charles, MO 63303.  
   

Carpal Tunnel Syndrome

The carpal tunnel is created by the wrist bones on the bottom and a ligament over the top. The median nerve runs through the tunnel along with the flexor tendons to the wrist. Pressure within the tunnel can compromise the nerve and lead to carpal tunnel syndrome.

Symptoms of Carpal Tunnel Syndrome

The hallmark of carpal tunnel syndrome is numbness in the thumb, index and middle finger. Additional symptoms can include:

• Numbness that is worse at night
• Weakness in the thumb muscles of the hand (in severe cases).

The condition is more common in pregnant women, middle age women, and people with jobs that include daily repetitive hand motions.

Diagnosis and Treatment of Carpal Tunnel Syndrome

Nerve Conduction Study Video

The condition is diagnosed by a nerve conduction study, an electrical study that measures the length of time that it takes for a signal to cross the carpal tunnel. A delay is indicative of carpal tunnel syndrome.

See Diagnosing Cervical Radiculopathy vs. Other Causes of Hand Pain

Initial treatment usually consists of NSAIDs and wrist splints (especially for use at night). If the symptoms persist, cortisone injections can be tried.

If conservative (nonoperative) measures fail, or there is evidence of nerve damage (such as weak thumb muscles or profound numbness), then the carpal tunnel can be released by surgically incising the ligament to give the nerve root more room. This procedure is a commonly performed surgery and is considered very reliable.

Call 636-916-0660 to schedule an appointment with Dr Mario Awwad in St. Charles Missouri 63303 to see if chiropractic care can help.  Dr. Awwad has helped thousands with not only carpal tunnel, but many other health conditions.  ABChiropractic Family & Wellness is conveniently located in St. Charles MO, between highway 70 and 94.