When you're living with chronic back or neck pain, your daily routine can get complex, including making appointments, insurance paperwork, time off work, treatment regimens to follow, etc. While these are important aspects of managing your pain and recovery process, there are simple things you can do (or stop doing) on a daily basis to help your condition.
Good posture and body mechanics (the way you perform your activities all day, everyday) can substantially improve the way you feel at the end of your day.
Support your spine while sitting at your desk or in your car
Sitting for prolonged periods of time can be a major cause of back pain. Sitting is a static posture, which can add a tremendous amount of pressure to the back muscles and spinal discs. Additionally, sitting in a slouched-over or slouched-down position can overstretch the spinal ligaments and increase the pressure on your spinal discs.
Sitting with your back relatively straight and with good support is essential to minimize the load (strain) on your back. Especially when you sit for prolonged periods of time, you need to provide your lower back with support for the inward curve of the lumbar spine (lordosis). Here are a few tips for good posture and support for your lower spine while sitting at a desk or while driving:
Make sure your chair is set up so your knees are bent at about a 90∞ angle. Two fingers should slip easily between the bottom of your thigh and the chair.
The backrest of your chair should push your lower back forward slightly. Place a small pillow, rolled up towel, or orthopedic support on your chair to accomplish this or get a new office chair that provides support if you can.
Your buttocks should be pressed against the back of the chair, and your back should be straight.
It's a good idea to have arm rests on your office chair that place your elbows at a 90-degree angle.
Place some support under your feet to elevate them slightly and take some of the load off of your lower spine. Sit with your knees slightly higher than your hips to eliminate much of the pressure on your lumbar spine.
Don’t sit on anything that would throw your spine out of alignment (i.e., a wallet in your back pocket).
Don't slouch or slump in your office or car seat. This puts extra pressure on your spine and stress on the lumbar discs. Use the back of the chair to provide support for your back.
Sit up straight and keep your chin pulled in (avoid keeping your chin and head thrust forward).
Sit as close to your desk as possible.
Your computer screen or reading materials should be at eye level.
Some people prefer furniture that promotes more muscle activity, such as a Swedish kneeling chair, standing desk, or a Swiss exercise ball, rather than a chair that provides complete support. Purchasing a good ergonomic office chair that provides optimal back support may also be helpful.
On the phone a lot? Consider investing in a headset to take the strain off your neck, or try using the speakerphone. Avoid cradling the phone on your shoulder.
If you are in a great deal of pain, try to avoid driving. If possible, have someone else drive, and lie down in the back seat with your knees slightly bent. You can place a blanket or pillow under your knees to support them, as well as a small pillow under your head.
Move about during the day
A healthy body can only tolerate staying in one position for relatively short periods of time. You may have noticed this on an airplane, at your desk, or at a movie theater when sitting is uncomfortable after just a short time. Even with correct posture, holding the same position slowly takes the elasticity out of the tissues, and stress builds up and causes discomfort.
Keep your joints, ligaments, muscles, and tendons loose by moving about and stretching on a regular basis throughout the day:
Stand up while talking on the phone. Be sure to stand with one foot slightly in front of the other, or place one foot on something a few inches off the ground; avoid standing straight with your knees locked. Stretch your hamstrings twice each day. To help you remember to do this on a regular basis, link the stretching to a part of your daily routine, such as when you brush your teeth in the morning and evening, or when you first get to work and before you head home. Flexible hamstrings will significantly reduce the stress on your lower back.
When you return to your seat after moving around, use an alternate posture for just a few moments and some of the tissue elasticity needed to protect your joints will return.
Paying attention to your posture and movement throughout the day and while sleeping at night will help you manage your pain and maintain good spine health.
Call 636-916-0660 to learn more back safety tips and to schedule your personalized new patient consultation and exam with Dr. Mario Awwad at our St. Charles office.
Tuesday, May 26, 2015
Tuesday, April 28, 2015
The New Health Epidemic: Sitting Disease
Sing all day is linked to harmful effects of our overall
health, and it can actually cause and/or worsen many back
or neck problems.
The fix? Grab a stand up desk and find out just how easy it is to improve your health by comming to sing a lile less every day. Your spine ‐ and your overall health ‐ will thank you.
The fix? Grab a stand up desk and find out just how easy it is to improve your health by comming to sing a lile less every day. Your spine ‐ and your overall health ‐ will thank you.
Why a Standup Desk?
Global studies show we spend an average of 7.7 hours a day sitting.1 How much time do you actually spend sitting in an average day? Nonprofit JustStand.org makes it easy to find out with their online sitting calculator.
Global studies show we spend an average of 7.7 hours a day sitting.1 How much time do you actually spend sitting in an average day? Nonprofit JustStand.org makes it easy to find out with their online sitting calculator.
You sit a lot—so what?
People who sit most of the day are at an elevated risk for non- accidental back injuries. Load on the discs in your spine is actually less when you are standing versus when you are sitting (intradiscal load 100 kg vs 140 kg sitting). If you suffer from lumbar degenerative disc disease, this difference in pressure can make a big difference.
People who sit most of the day are at an elevated risk for non- accidental back injuries. Load on the discs in your spine is actually less when you are standing versus when you are sitting (intradiscal load 100 kg vs 140 kg sitting). If you suffer from lumbar degenerative disc disease, this difference in pressure can make a big difference.
Studies show that prolonged
sitting leads to diabetes, heart
disease, cancer, obesity,
depression, and early death. Mayo
Clinic endocrinologist James
Levine, an outspoken advocate
for standing more, has studied
the effects of too much sitting. He
comments, "Today, our bodies
are breaking down from obesity,
high blood pressure, diabetes,
cancer, depression and the
cascade of health ills and
everyday malaise that come from
what scientists have named
sitting disease."
Naturally, when we stand we fidget and move around more than we would if we were sitting. Use this calorie-burn calculator to see how many more calories you'll burn by standing for all or part of
Naturally, when we stand we fidget and move around more than we would if we were sitting. Use this calorie-burn calculator to see how many more calories you'll burn by standing for all or part of
your workday - it adds up! The
weekly incremental calorie burn by
using a standup desk can add up to
an 830 extra calories per week, or
about a pound a month!
According to a study that examined mortality in women, those who are inactive and sitting for more than 6 hours a day are 94% more likely to die prematurely. Men - you are not off the hook! Your sedentary lifestyles increase your risk of cardiovascular mortality by 82%.
Standing while you work on your computer requires the core muscles to be engaged. A strong core leads to better overall health and better back health.
Start Working at a Standup Desk - Your Body will Thank you!
Here is how to counteract the potentially negative effects of Sitting Disease:
*Purchase (or make) a standup desk, and make sure to follow these guidelines to maintaining healthy standing posture: Good Posture Helps Reduce Back Pain. Sit-to-stand desks are also growing in popularity, giving you flexible options throughout the day.
According to a study that examined mortality in women, those who are inactive and sitting for more than 6 hours a day are 94% more likely to die prematurely. Men - you are not off the hook! Your sedentary lifestyles increase your risk of cardiovascular mortality by 82%.
Standing while you work on your computer requires the core muscles to be engaged. A strong core leads to better overall health and better back health.
Start Working at a Standup Desk - Your Body will Thank you!
Here is how to counteract the potentially negative effects of Sitting Disease:
*Purchase (or make) a standup desk, and make sure to follow these guidelines to maintaining healthy standing posture: Good Posture Helps Reduce Back Pain. Sit-to-stand desks are also growing in popularity, giving you flexible options throughout the day.
*Start out alternating between
standing and sitting. While you
are sitting, office ergonomics
can help lower the risks
associated with prolonged sitting in an office chair, such
as neck strain, lower back pain,
and leg pain.
*At first, only stand for 2 hours
each day to allow your muscles
to get used to the new
arrangement.
*To make sure you stand... Assign an activity like phone or email time to standing only, or download a free alarm or put one in your mobile phone to remind you when to stand.
*To make sure you stand... Assign an activity like phone or email time to standing only, or download a free alarm or put one in your mobile phone to remind you when to stand.
Take the first steps to living a
healthier lifestyle by committing to
stand a little more every day. Also,
get up and move around as often
as possible. When sitting, make
sure to take advantage of an
ergonomic chair.
Call ABChiropractic Family & Wellness in St. Charles, Missouri at 636-916-0660 for a free consultation or ask about our New Patient Promotion.
Call ABChiropractic Family & Wellness in St. Charles, Missouri at 636-916-0660 for a free consultation or ask about our New Patient Promotion.
Wednesday, March 11, 2015
Starting an Exercise Ball Program
Many treatment programs for low back pain incorporate use of an exercise ball (also called a stability or fitness ball) to strengthen the core muscles in the stomach and back that support the spine. Exercise ball exercises clearly work and have been adopted in non-rehabilitation exercise programs by athletes and fitness buffs looking to cross-train and strengthen their core muscles.
This article provides several simple steps to choose, get familiar with, and benefit from using an exercise ball on a regular basis.
Choosing the Right Exercise Ball
Physical therapists, exercise trainers, Chiropractors, and other professionals have constructed several guidelines to use when selecting the proper exercise ball size.
When sitting upright on an exercise ball:
Feet should be flat on the floor - with an even weight distribution.
Knees should be level or slightly lower than the pelvis - creating an angle of 90 degrees or slightly greater at the hips and knees (thighs parallel to ground or pointing down slightly).
Pelvis, shoulders, and ears should be in a vertical line ó the body should not be leaning in any direction as a counter-balance. Bouncing up and down lightly will usually produce this alignment. Exercise balls generally come in five different diametrical sizes to be accordingly used by people of differing body compositions.
It is important to note that height alone is not the only factor in determining ball size. Because the exercise balls are flexible and offer resistance, weight is also an important factor.
A general guideline for height correspondence to diameter of exercise ball is as follows (assuming average body weight is proportional to height):
Ball Diameter Your Height
45cm 5í and under
55cm 5í1î - 5í8î
65cm 5í9î - 6í2î
75cm 6í3î - 6í7î
85cm 6í8î and taller
If body weight to height is larger than the average proportion, sitting on the exercise ball will compress it down more, so try using the next larger exercise ball size in order to maintain the 90-degree rule. Another factor to keep in mind is that most exercise ball sizes have some adjustability to them. If the angles at the hips and knees are much greater than 90 degrees, some air can be released to compensate and vice versa.
Bear in mind, releasing air from the exercise ball will cause it to lose air pressure. As the ball flattens out, this will actually make it more stable, as it has a larger contact area with the resisting surface and the body. This means that stabilizing and balancing exercises will become easier and will lose some effectiveness.
Exercise balls also lose pressure because of stretching from regular usage. Therefore, as the ball ages, it may require further inflation. On the other hand, adding excessive air to the exercise ball will increase the difficulty of balancing and stabilizing, as the contact area decreases.
Starting an Exercise Ball Program
Just sitting on an exercise ball is active and requires the core body muscles to work to hold the body upright and balanced on the ball. Until sitting on the exercise ball feels comfortable, it is often a good idea to not have the ball fully inflated - a slightly deflated exercise ball is more stable.
Sit in the center of the ball with both feet firmly on the ground about shoulder width apart. If this is difficult, then use a wider stance.
The knees should be in line over the ankles.
Shoulders should be in line over the body (not hunching forward) and the head squarely over the neck (not leaning forward).
One can easily sit on the exercise ball while working at a desk or computer workstation and use it as an alternative to a traditional office chair. Others prefer to sit on it while watching television. Whatever the use, sitting on an exercise ball at some point of the day is helpful to strengthen the core muscles that support the spine.
Beginning Stretches
There are several stretches that are easy to do when starting to use an exercise ball. These stretching exercises help with proprioception, or the sense of the position or parts of the body relative to the rest of the body, and with balance. Each of these stretches should be done slowly 8 to 12 times.
Move the hips from side-to-side. While sitting on the exercise ball (as described above) and keeping the knees still, move the hips gently from side to side. Pause for a second at the end of each sideways movement to allow for a gentle stretch.
Move hips from front-to-back. While keeping the knees still, place hands on the knees and rotate the hips forward by tucking the buttocks first under the pelvis, and then push them out behind the pelvis. All the motion should be limited to the hip area, not the knees or chest.
For more exercise ball routines and exercises, visit http://www.spine-health.com/wellness/exercise/how-start-exercise-ball-program
This article provides several simple steps to choose, get familiar with, and benefit from using an exercise ball on a regular basis.
Choosing the Right Exercise Ball
Physical therapists, exercise trainers, Chiropractors, and other professionals have constructed several guidelines to use when selecting the proper exercise ball size.
When sitting upright on an exercise ball:
Feet should be flat on the floor - with an even weight distribution.
Knees should be level or slightly lower than the pelvis - creating an angle of 90 degrees or slightly greater at the hips and knees (thighs parallel to ground or pointing down slightly).
Pelvis, shoulders, and ears should be in a vertical line ó the body should not be leaning in any direction as a counter-balance. Bouncing up and down lightly will usually produce this alignment. Exercise balls generally come in five different diametrical sizes to be accordingly used by people of differing body compositions.
It is important to note that height alone is not the only factor in determining ball size. Because the exercise balls are flexible and offer resistance, weight is also an important factor.
A general guideline for height correspondence to diameter of exercise ball is as follows (assuming average body weight is proportional to height):
Ball Diameter Your Height
45cm 5í and under
55cm 5í1î - 5í8î
65cm 5í9î - 6í2î
75cm 6í3î - 6í7î
85cm 6í8î and taller
If body weight to height is larger than the average proportion, sitting on the exercise ball will compress it down more, so try using the next larger exercise ball size in order to maintain the 90-degree rule. Another factor to keep in mind is that most exercise ball sizes have some adjustability to them. If the angles at the hips and knees are much greater than 90 degrees, some air can be released to compensate and vice versa.
Bear in mind, releasing air from the exercise ball will cause it to lose air pressure. As the ball flattens out, this will actually make it more stable, as it has a larger contact area with the resisting surface and the body. This means that stabilizing and balancing exercises will become easier and will lose some effectiveness.
Exercise balls also lose pressure because of stretching from regular usage. Therefore, as the ball ages, it may require further inflation. On the other hand, adding excessive air to the exercise ball will increase the difficulty of balancing and stabilizing, as the contact area decreases.
Starting an Exercise Ball Program
Just sitting on an exercise ball is active and requires the core body muscles to work to hold the body upright and balanced on the ball. Until sitting on the exercise ball feels comfortable, it is often a good idea to not have the ball fully inflated - a slightly deflated exercise ball is more stable.
Sit in the center of the ball with both feet firmly on the ground about shoulder width apart. If this is difficult, then use a wider stance.
The knees should be in line over the ankles.
Shoulders should be in line over the body (not hunching forward) and the head squarely over the neck (not leaning forward).
One can easily sit on the exercise ball while working at a desk or computer workstation and use it as an alternative to a traditional office chair. Others prefer to sit on it while watching television. Whatever the use, sitting on an exercise ball at some point of the day is helpful to strengthen the core muscles that support the spine.
Beginning Stretches
There are several stretches that are easy to do when starting to use an exercise ball. These stretching exercises help with proprioception, or the sense of the position or parts of the body relative to the rest of the body, and with balance. Each of these stretches should be done slowly 8 to 12 times.
Move the hips from side-to-side. While sitting on the exercise ball (as described above) and keeping the knees still, move the hips gently from side to side. Pause for a second at the end of each sideways movement to allow for a gentle stretch.
Move hips from front-to-back. While keeping the knees still, place hands on the knees and rotate the hips forward by tucking the buttocks first under the pelvis, and then push them out behind the pelvis. All the motion should be limited to the hip area, not the knees or chest.
For more exercise ball routines and exercises, visit http://www.spine-health.com/wellness/exercise/how-start-exercise-ball-program
Call Dr. Mario Awwad, your St. Charles Missouri at 636-916-0660 to discuss any health concerns prior to starting any exercise program.
Monday, February 16, 2015
Ice/Heat Therapy
Heat or cold therapy can provide a surprising amount of pain relief for most types of back and neck pain. Muscle strains and pulls are some of the most common causes of back pain, and can be soothed with heat and cold therapy.
Cold packs help reduce inflammation and numb a painful area while heat packs help increase circulation to a specific area of the body and can promote healing.
It's easy to make a hot or cold pack with materials you already have at home. Making hot or cold packs yourself is convenient, because one will be ready whenever you need it, and it could save you some money.
Homemade Gel Ice Packs
These homemade gel ice packs are more comfortable than a bag of frozen peas, because they mold better to your body without the lumps and bumps.
They can be made for under $3.
What you need:
1 quart or 1 gallon plastic freezer bags (depending on how large you want the cold pack)
2 cups water
1 cup rubbing alcohol
Instructions:
Fill the plastic freezer bag with 1 cup of rubbing alcohol and 2 cups of water.
Try to get as much air out of the freezer bag before sealing it shut.
Place the bag and its contents inside a second freezer bag to contain any leakage.
Leave the bag in the freezer for at least an hour.
When it's ready, place a towel between the gel pack and bare skin to avoid burning the skin.
Home-Made Pain Relief
Sometimes the simplest solutions are best. Here we show you how to make your own gel ice pack or moist heat pack, and a simple low back massager to help ease your discomfort until you can get in to see your chiropractor.
Homemade Moist Heat Packs
Heat therapy increases circulation to aching muscles, and provides pain relief. There are two types of heat therapy, dry and moist.
Electric heating pads bring a dry heat, which some people find to be less comforting than moist heat. Moist heat packs are less dehydrating to the skin, and they allow heat to absorb better into the skin and relieve pain faster.
What you need:
Cloth container (sock, fabric)
4-6 cups filling (e.g. uncooked rice, flax seed, buckwheat, oatmeal)
Needle and thread (optional, but recommended)
Flair (ribbon, fragrant oils; optional)
Instructions:
Fill your container with the filling.
Tie or sew the container shut.
Add soothing aromatherapy before you microwave, if you want.
Microwave container for 1-3 minutes.
Whether you are using cold or heat therapy, do not apply them for more than 15 minutes at a time. The best way to apply either heat or cold is to alternate 15 minutes on and 15 minutes off for an hour or two.
Do-It-Yourself Massage
What you need:
6 tennis balls
A roll of duct tape
A floor
10-15 minutes daily
Instructions:
Align the tennis balls in a figure eight, and then use as much duct tape as needed to secure the balls in this shape. When completed, the compact tennis balls/duct tape contraption will look like a peanut.
Place the tennis balls on the ground and then lie on them face up, keeping the knees bent. The tennis balls should be parallel to your waist and centered just above the†lumbar spine†(lower back).
Attain balance and comfort, and then raise both arms with your fingers pointed towards the ceiling. Keep your arms as straight as possible.
Beginning with either your right or left arm, slowly lower your arm backwards toward your head (visualize a reverse tomahawk chop without the speed). Once again, keep your arms as straight as possible and feel free to bend your neck backwards when moving your arms.
Bring the arm backwards to the ground, hold this position for a couple of seconds, and then slowly bring it back to its original starting position.
Now repeat the same action with the other arm.
Alternate and complete for each arm four more times. Through-out this process, the tennis balls simulate the knuckles of a massage therapist. For more information or to discuss your injuries with a licensed chiropractic physician, call your St. Charles Chiropractor, Dr. Mario H Awwad, to discuss treatment options if you are a candidate. Dial 636-916-0660 and speak with Natalie, Karen or Rachel to schedule your appointment for you or your entire family. You can also visit www.ABChiropractic.com.
Mario Awwad
Director, ABChiropractic Family & Wellness
Cold packs help reduce inflammation and numb a painful area while heat packs help increase circulation to a specific area of the body and can promote healing.
It's easy to make a hot or cold pack with materials you already have at home. Making hot or cold packs yourself is convenient, because one will be ready whenever you need it, and it could save you some money.
Homemade Gel Ice Packs
These homemade gel ice packs are more comfortable than a bag of frozen peas, because they mold better to your body without the lumps and bumps.
They can be made for under $3.
What you need:
1 quart or 1 gallon plastic freezer bags (depending on how large you want the cold pack)
2 cups water
1 cup rubbing alcohol
Instructions:
Fill the plastic freezer bag with 1 cup of rubbing alcohol and 2 cups of water.
Try to get as much air out of the freezer bag before sealing it shut.
Place the bag and its contents inside a second freezer bag to contain any leakage.
Leave the bag in the freezer for at least an hour.
When it's ready, place a towel between the gel pack and bare skin to avoid burning the skin.
Home-Made Pain Relief
Sometimes the simplest solutions are best. Here we show you how to make your own gel ice pack or moist heat pack, and a simple low back massager to help ease your discomfort until you can get in to see your chiropractor.
Homemade Moist Heat Packs
Heat therapy increases circulation to aching muscles, and provides pain relief. There are two types of heat therapy, dry and moist.
Electric heating pads bring a dry heat, which some people find to be less comforting than moist heat. Moist heat packs are less dehydrating to the skin, and they allow heat to absorb better into the skin and relieve pain faster.
What you need:
Cloth container (sock, fabric)
4-6 cups filling (e.g. uncooked rice, flax seed, buckwheat, oatmeal)
Needle and thread (optional, but recommended)
Flair (ribbon, fragrant oils; optional)
Instructions:
Fill your container with the filling.
Tie or sew the container shut.
Add soothing aromatherapy before you microwave, if you want.
Microwave container for 1-3 minutes.
Whether you are using cold or heat therapy, do not apply them for more than 15 minutes at a time. The best way to apply either heat or cold is to alternate 15 minutes on and 15 minutes off for an hour or two.
Do-It-Yourself Massage
What you need:
6 tennis balls
A roll of duct tape
A floor
10-15 minutes daily
Instructions:
Align the tennis balls in a figure eight, and then use as much duct tape as needed to secure the balls in this shape. When completed, the compact tennis balls/duct tape contraption will look like a peanut.
Place the tennis balls on the ground and then lie on them face up, keeping the knees bent. The tennis balls should be parallel to your waist and centered just above the†lumbar spine†(lower back).
Attain balance and comfort, and then raise both arms with your fingers pointed towards the ceiling. Keep your arms as straight as possible.
Beginning with either your right or left arm, slowly lower your arm backwards toward your head (visualize a reverse tomahawk chop without the speed). Once again, keep your arms as straight as possible and feel free to bend your neck backwards when moving your arms.
Bring the arm backwards to the ground, hold this position for a couple of seconds, and then slowly bring it back to its original starting position.
Now repeat the same action with the other arm.
Alternate and complete for each arm four more times. Through-out this process, the tennis balls simulate the knuckles of a massage therapist. For more information or to discuss your injuries with a licensed chiropractic physician, call your St. Charles Chiropractor, Dr. Mario H Awwad, to discuss treatment options if you are a candidate. Dial 636-916-0660 and speak with Natalie, Karen or Rachel to schedule your appointment for you or your entire family. You can also visit www.ABChiropractic.com.
Mario Awwad
Director, ABChiropractic Family & Wellness
Wednesday, January 14, 2015
Could My Back Pain be Caused by Stress?
No one would disagree that having back and neck pain causes stress, but what about the other way around? Could stress be the primary cause of back pain?
How does stress cause back pain? There are a variety of theories about the causes of stress related back pain. Importantly, the overriding tenet in all of these theories is that emotional factors cause some type of physical change resulting in the back pain.
In most theories of stress-related back pain, the pain cycle continues and is exacerbated as the pain leads to the patient becoming timid and anxious about daily activities. The pain cycle is characterized by:
The patient becomes unnecessarily limited in many functions of daily life, as well as leisure activities
This decrease in activities is due to the patient's fear of the pain and injury
This fear may be made worse by admonitions from doctors (and/or family and friends) to take it easy due to some structural diagnosis (which may actually have nothing to do with the back pain).
The limitations in movement and activity lead to physical de-conditioning and muscle weakening, which in turn leads to more back pain
Of course, this cycle results in more pain, more fear, and more physical de-conditioning along with other reactions such as social isolation, depression and anxiety.
The diagnosis of stress-related back pain. The diagnosis of stress-related back pain is often made by a thorough medical history and physical exam. Patients must be cautious in trying to self-diagnose stress related back pain, as there may be a serious medical condition (such as a tumor or infection) causing the pain. A good medical examination can usually rule out the more serious structural causes of back pain in a great majority of patients.
For cases of stress-related back pain, the history of onset of back pain is often quite variable. The pain may start with an identifiable incident, or it may start insidiously. For instance, it is not uncommon for the pain to start with an incident such as a lower back sprain or strain, only to have it continue as the result of emotional factors long after the injury has healed.
In many cases there may be MRI findings such as a disc bulge or degenerative disc disease when stress-related back pain is the actual culprit. In these instances, the MRI findings are not clinically significant and ultimately determined not to be the cause of the pain.
The overall characteristics of stress-related back pain include symptoms such as:
Back pain and/or neck pain
Diffuse muscle aches
Muscle tender points
Sleep disturbance and fatigue
In many stress-related back pain cases, patients complain of the pain moving around.
In general, symptoms of stress related back pain are similar to those of fibromyalgia.
Treatments for stress-related back pain. The multi-disciplinary approach to treating stress related back pain includes evaluation of, emotional, cognitive and environmental factors. Thus, the multi-disciplinary formulation will look at the relative contribution of the following factors:
Physical, including de-conditioned and weak muscles, nerve irritation, etc.
Emotional, including depression, anxiety, anger, etc.
Cognitive, such as negative thoughts, pessimism, hopelessness, etc.
Environmental, such as loss of job, financial problems, etc.
This approach then develops a treatment program based upon how much each factor is thought to be influencing the pain. A multi-disciplinary program may include such treatments as:
Treating the physical factors using stretches and exercises recommended by your chiropractor
Treating the physical and emotional factors through appropriate medications (often including anti-depressants or muscle relaxants)
Treating the emotional and cognitive factors through psychological pain management techniques and biofeedback
Treating the environmental factors through counseling or therapy
The idea of multidisciplinary treatment of back pain has been around for at least 25 years. It has been shown to be quite successful; although, the key factor in treatment outcome is the motivation of the patient to complete a rehabilitation approach.
Call ABChiropractic Family & Wellness in St. Charles, Missouri at 636-916-0660 and speak with Karen, Natalie or Rachel to schedule your new patient appointment. Don't forget, we also offer massage therapy performed by a licensed massage therapist.
How does stress cause back pain? There are a variety of theories about the causes of stress related back pain. Importantly, the overriding tenet in all of these theories is that emotional factors cause some type of physical change resulting in the back pain.
In most theories of stress-related back pain, the pain cycle continues and is exacerbated as the pain leads to the patient becoming timid and anxious about daily activities. The pain cycle is characterized by:
The patient becomes unnecessarily limited in many functions of daily life, as well as leisure activities
This decrease in activities is due to the patient's fear of the pain and injury
This fear may be made worse by admonitions from doctors (and/or family and friends) to take it easy due to some structural diagnosis (which may actually have nothing to do with the back pain).
The limitations in movement and activity lead to physical de-conditioning and muscle weakening, which in turn leads to more back pain
Of course, this cycle results in more pain, more fear, and more physical de-conditioning along with other reactions such as social isolation, depression and anxiety.
The diagnosis of stress-related back pain. The diagnosis of stress-related back pain is often made by a thorough medical history and physical exam. Patients must be cautious in trying to self-diagnose stress related back pain, as there may be a serious medical condition (such as a tumor or infection) causing the pain. A good medical examination can usually rule out the more serious structural causes of back pain in a great majority of patients.
For cases of stress-related back pain, the history of onset of back pain is often quite variable. The pain may start with an identifiable incident, or it may start insidiously. For instance, it is not uncommon for the pain to start with an incident such as a lower back sprain or strain, only to have it continue as the result of emotional factors long after the injury has healed.
In many cases there may be MRI findings such as a disc bulge or degenerative disc disease when stress-related back pain is the actual culprit. In these instances, the MRI findings are not clinically significant and ultimately determined not to be the cause of the pain.
The overall characteristics of stress-related back pain include symptoms such as:
Back pain and/or neck pain
Diffuse muscle aches
Muscle tender points
Sleep disturbance and fatigue
In many stress-related back pain cases, patients complain of the pain moving around.
In general, symptoms of stress related back pain are similar to those of fibromyalgia.
Treatments for stress-related back pain. The multi-disciplinary approach to treating stress related back pain includes evaluation of, emotional, cognitive and environmental factors. Thus, the multi-disciplinary formulation will look at the relative contribution of the following factors:
Physical, including de-conditioned and weak muscles, nerve irritation, etc.
Emotional, including depression, anxiety, anger, etc.
Cognitive, such as negative thoughts, pessimism, hopelessness, etc.
Environmental, such as loss of job, financial problems, etc.
This approach then develops a treatment program based upon how much each factor is thought to be influencing the pain. A multi-disciplinary program may include such treatments as:
Treating the physical factors using stretches and exercises recommended by your chiropractor
Treating the physical and emotional factors through appropriate medications (often including anti-depressants or muscle relaxants)
Treating the emotional and cognitive factors through psychological pain management techniques and biofeedback
Treating the environmental factors through counseling or therapy
The idea of multidisciplinary treatment of back pain has been around for at least 25 years. It has been shown to be quite successful; although, the key factor in treatment outcome is the motivation of the patient to complete a rehabilitation approach.
Call ABChiropractic Family & Wellness in St. Charles, Missouri at 636-916-0660 and speak with Karen, Natalie or Rachel to schedule your new patient appointment. Don't forget, we also offer massage therapy performed by a licensed massage therapist.
Thursday, December 11, 2014
Chiropractic Services Beyond Adjustments
The focus on spinal adjustment is what makes doctors of chiropractic unique in their approach to treating patients with spinal complaints. The adjustment, however, may not be the only procedure a chiropractor may employ in managing a patient's care.
Common forms of chiropractic therapy
Heat and cold. Chiropractors may alternate between heat and ice therapy to help patients treat back pain. Ice packs may be used to numb the back for a 10 to 15 minute period and then switched with a heating pad, heat wrap or hot water bottle to restore blood flow to the area and promote faster healing.
Exercise. Chiropractors may provide patients with instructions for an exercise program focusing on stretching and strengthening the back.
Massage. Chiropractors may massage the soft tissues to improve circulation, reduce swelling and inflammation associated with the back pain, and encourage quicker healing.
Dietary management. Many chiropractors will provide patients with tips on how an improved diet may help with back pain, and some may recommend dietary supplements after spinal manipulation.
Ultrasound. With ultrasound, sound waves create deep heat therapy that is applied to the soft tissues and joints. Basically micro-massaging the soft tissues and joints, ultrasound therapy can not only help reduce back pain, stiffness, and spasms, but increase blood flow and accelerate the healing process.
Diathermy. A form of shortwave, electro-magnetic therapy that passes the softer tissues and provides heat to denser tissues, diathermy relaxes the muscles and connective tissues, decreases muscle spasms, and accelerates the healing process by increasing circulation. In chiropractic treatment utilizing diathermy, the treated area will typically feel pleasantly warm.
Hydrotherapy. Using water and varying its temperature and pressure via hot baths, whirlpools, saunas or wraps, hydrotherapy focuses on the body's reaction to hot and cold stimuli. In chiropractic, hydrotherapy
may be used to reduce the sensitivity of back pain through cold stimuli that numb the pain and the use of hot stimuli to promote blood flow and faster healing.
Electrical muscle stimulation. During this chiropractic therapy, electrodes are placed on the skin that send light electrical pulses to different areas of the body with the purpose of reducing inflammation, curtailing muscle spasms and relieving back pain.
Transcutaneous electrical nerve stimulators (TENS). The most common form of electrical stimulation, electrodes are placed over the painful area with the user having the power to control the intensity of electrical stimulation. It is believed that TENS help block the transmission of pain signals along the nerves and also release the body's natural painkillers, endorphins.
Traction. A chiropractic traction massage may include the patient lying face up as a system of rollers move about the back, all the while stretching and massaging the muscles in the back. Chiropractors may use other traction devices that stretch the spine, decompress the discs and reduce the pressure on the nerve roots (a procedure known as non-surgical spinal decompression).
Infrared radiation. In chiropractic, a thermal camera may be used to image colored hues indicating the blood flow in the back. For example, red hues would indicate higher IR radiation and more blood flow in the back. Infrared radiation may be used by chiropractors to differentiate normal temperature changes from abnormal differences and to assess underlying conditions that are causing back pain.
Cold laser therapy. With laser therapy, particles of energy are carried in a laser and absorbed by the cell membraneís photo receptors after penetrating the skin surface. The cells and tissues then convert this light energy into biochemical energy, fueling a biological process that is believed to decrease swelling, reduce back pain and inflammation, and improve circulation.
Ergonomics. During the course of chiropractic care, the chiropractor may recommend some modification such as a work station change that is applied at home and/or at work. The success or failure of obtaining patient satisfying outcome may be directly related to applying an ergonomic/job-related modification or a hobby-related irritating activity. For more information see ourHealth Center.
Pelvic stabilization. When leg-length deficiency, flat feet and/or subtalar instability are present, the chiropractor may place a small heel lift in the shoe on the short leg side and/or prescribe corrective arch supports to help stabilize the pelvis.
Patient education. A chiropractor may advise a variety of lifestyle modifications, including diet and nutritional programs, self-care and coping strategies, to the patient experiencing lower back pain.
Call ABChiropractic Family & Wellness in St. Charles, MO at 636-916-0660 and speak to Karen or Natalie to schedule an appointment with Dr. Awwad to see how Chiropractic can help you or your family.
Common forms of chiropractic therapy
Heat and cold. Chiropractors may alternate between heat and ice therapy to help patients treat back pain. Ice packs may be used to numb the back for a 10 to 15 minute period and then switched with a heating pad, heat wrap or hot water bottle to restore blood flow to the area and promote faster healing.
Exercise. Chiropractors may provide patients with instructions for an exercise program focusing on stretching and strengthening the back.
Massage. Chiropractors may massage the soft tissues to improve circulation, reduce swelling and inflammation associated with the back pain, and encourage quicker healing.
Dietary management. Many chiropractors will provide patients with tips on how an improved diet may help with back pain, and some may recommend dietary supplements after spinal manipulation.
Ultrasound. With ultrasound, sound waves create deep heat therapy that is applied to the soft tissues and joints. Basically micro-massaging the soft tissues and joints, ultrasound therapy can not only help reduce back pain, stiffness, and spasms, but increase blood flow and accelerate the healing process.
Diathermy. A form of shortwave, electro-magnetic therapy that passes the softer tissues and provides heat to denser tissues, diathermy relaxes the muscles and connective tissues, decreases muscle spasms, and accelerates the healing process by increasing circulation. In chiropractic treatment utilizing diathermy, the treated area will typically feel pleasantly warm.
Hydrotherapy. Using water and varying its temperature and pressure via hot baths, whirlpools, saunas or wraps, hydrotherapy focuses on the body's reaction to hot and cold stimuli. In chiropractic, hydrotherapy
may be used to reduce the sensitivity of back pain through cold stimuli that numb the pain and the use of hot stimuli to promote blood flow and faster healing.
Electrical muscle stimulation. During this chiropractic therapy, electrodes are placed on the skin that send light electrical pulses to different areas of the body with the purpose of reducing inflammation, curtailing muscle spasms and relieving back pain.
Transcutaneous electrical nerve stimulators (TENS). The most common form of electrical stimulation, electrodes are placed over the painful area with the user having the power to control the intensity of electrical stimulation. It is believed that TENS help block the transmission of pain signals along the nerves and also release the body's natural painkillers, endorphins.
Traction. A chiropractic traction massage may include the patient lying face up as a system of rollers move about the back, all the while stretching and massaging the muscles in the back. Chiropractors may use other traction devices that stretch the spine, decompress the discs and reduce the pressure on the nerve roots (a procedure known as non-surgical spinal decompression).
Infrared radiation. In chiropractic, a thermal camera may be used to image colored hues indicating the blood flow in the back. For example, red hues would indicate higher IR radiation and more blood flow in the back. Infrared radiation may be used by chiropractors to differentiate normal temperature changes from abnormal differences and to assess underlying conditions that are causing back pain.
Cold laser therapy. With laser therapy, particles of energy are carried in a laser and absorbed by the cell membraneís photo receptors after penetrating the skin surface. The cells and tissues then convert this light energy into biochemical energy, fueling a biological process that is believed to decrease swelling, reduce back pain and inflammation, and improve circulation.
Ergonomics. During the course of chiropractic care, the chiropractor may recommend some modification such as a work station change that is applied at home and/or at work. The success or failure of obtaining patient satisfying outcome may be directly related to applying an ergonomic/job-related modification or a hobby-related irritating activity. For more information see ourHealth Center.
Pelvic stabilization. When leg-length deficiency, flat feet and/or subtalar instability are present, the chiropractor may place a small heel lift in the shoe on the short leg side and/or prescribe corrective arch supports to help stabilize the pelvis.
Patient education. A chiropractor may advise a variety of lifestyle modifications, including diet and nutritional programs, self-care and coping strategies, to the patient experiencing lower back pain.
Call ABChiropractic Family & Wellness in St. Charles, MO at 636-916-0660 and speak to Karen or Natalie to schedule an appointment with Dr. Awwad to see how Chiropractic can help you or your family.
Tuesday, November 11, 2014
Chiropractic Care of the Upper Back
There are many sources of dysfunction in the upper back (thoracic spine), especially when we consider the numerous joints and the interlacing of muscles that comprise the thoracic spine and rib cage. If one muscle or joint is injured or inflamed, it can create a cascade of pain and dysfunction that can be difficult to treat.
Chiropractic treatment and upper back pain
The mid and upper back is known as the thoracic spine. It is the largest portion of the spine, consisting of 12 of the 24 spinal bones (vertebrae). In comparison, the neck (cervical spine) has 7 vertebrae while the lower back (lumbar spine) has 5 vertebrae. All of the thoracic vertebrae articulate with ribs and together protect the thorax, hence the name, thoracic spine.
Upper-back pain is a phenomenon that affects all age groups. Upper-back pain, while common, receives much less attention than neck and lower back pain.
As a side note, some chiropractors prefer to call their manual joint treatmentsthan manipulations. The termimplies appropriateness and specificity, while some may associate manipulationimprecision or even the devious manipulation of anotherís feelings and behavior.
THORACIC DISC HERNIATION
Due to the limited motion in the thoracic spine caused by the bony barrier of the ribs,disc herniationsrelatively rare. But when they do occur, they can create much pain and dysfunction.
Whenever practical and safe, conservative (nonsurgical) care, such as chiropractic, is advisable prior to the use of more invasive procedures, such as spinal injections or surgery.
The goal of the chiropractic treatment of thoracic disc herniation is to reduce pain and dysfunction while the body heals itself.
Since most disc extrusions naturally regress in a few months, chiropractors will attempt to reduce the pain and pressure caused by the disc herniation.
Some chiropractors will recommend nutritional support, such asenzymes, to reduce the pain and swelling associated with a disc herniation.
Myofascial pain syndrome
Fasciaa layer of connective tissue that contributes to the supportive structure of the spine and musculoskeletal system. The fascia, or surrounds, the muscles and allows for the smooth gliding of one muscle upon another. Investing fascia helps to prevent muscles from adhering to each other.
With injury, chronic postural stress, or overuse, myofascial trigger points or myofascial adhesions may develop ñ all commonly referred to as myofascial pain syndrome.
Chiropractors treat myofascial pain syndromes such as myofascial trigger points or adhesions with manual myofascial therapy. This therapy normally includes the use of direct pressure upon the trigger point, or the use of active anchor-and-stretch myofascial release techniques.
JOINT DYSFUNCTION
The thoracic spine is a marvel of joint interaction and complex motion patterns. Composed of a total of 220 separate joints,makes up the lionís share of the 313 total joints in the entire spine. With this many interactive articulations it is easy to see that maintaining normal joint function, motion, and position is important. Chiropractors treat thoracic joint dysfunction withadjustments.
There are a variety of chiropractic-adjustment techniques that can be used to adjust a dysfunctional joint:
Most chiropractors employ manual adjusting techniques that utilize precise thrusting adjustments to help normalize joint function.
Chiropractors can also use softer directional adjusting techniques or adjusting instruments to accommodate the needs of the patient.
Thoracic outlet syndrome
Thoracic outlet syndrome (TOS) is a disorder in which the nerves of the brachial plexus and blood vessels are compressed. This compression can cause great pain and altered sensations such as a ìpins and needlesî sensation in the hands.
Treatment of thoracic outlet syndrome can include stretching, manual trigger-point therapy, and myofascial anchor-and-stretch release techniques to the affected muscles. Chiropractors may also include adjustments and postural instruction.
Thoracic/shoulder dysfunction
The function of the shoulder and the upper back are interrelated. Studies have shown that thrusting manipulations applied to the thoracic spine and ribs have reduced shoulder pain and dysfunction. Chiropractic adjustments to the thoracic region can be beneficial to certain types of shoulder dysfunction.
There are many causes and treatment options for thoracic spine disorders. Chiropractors have a wide range of treatment options for treating these conditions. Chiropractors are increasingly joining collaborative spinal care teams as a drug-free option for treating spinal and musculoskeletal conditions.
Call 636-916-0660 and speak to Karen or Natalie to schedule your free consultation or take advantage of our November new patient promotion....$35 which includes the consultation, chiropractic exam and all necessary x-rays.
Chiropractic treatment and upper back pain
The mid and upper back is known as the thoracic spine. It is the largest portion of the spine, consisting of 12 of the 24 spinal bones (vertebrae). In comparison, the neck (cervical spine) has 7 vertebrae while the lower back (lumbar spine) has 5 vertebrae. All of the thoracic vertebrae articulate with ribs and together protect the thorax, hence the name, thoracic spine.
Upper-back pain is a phenomenon that affects all age groups. Upper-back pain, while common, receives much less attention than neck and lower back pain.
As a side note, some chiropractors prefer to call their manual joint treatmentsthan manipulations. The termimplies appropriateness and specificity, while some may associate manipulationimprecision or even the devious manipulation of anotherís feelings and behavior.
THORACIC DISC HERNIATION
Due to the limited motion in the thoracic spine caused by the bony barrier of the ribs,disc herniationsrelatively rare. But when they do occur, they can create much pain and dysfunction.
Whenever practical and safe, conservative (nonsurgical) care, such as chiropractic, is advisable prior to the use of more invasive procedures, such as spinal injections or surgery.
The goal of the chiropractic treatment of thoracic disc herniation is to reduce pain and dysfunction while the body heals itself.
Since most disc extrusions naturally regress in a few months, chiropractors will attempt to reduce the pain and pressure caused by the disc herniation.
Some chiropractors will recommend nutritional support, such asenzymes, to reduce the pain and swelling associated with a disc herniation.
Myofascial pain syndrome
Fasciaa layer of connective tissue that contributes to the supportive structure of the spine and musculoskeletal system. The fascia, or surrounds, the muscles and allows for the smooth gliding of one muscle upon another. Investing fascia helps to prevent muscles from adhering to each other.
With injury, chronic postural stress, or overuse, myofascial trigger points or myofascial adhesions may develop ñ all commonly referred to as myofascial pain syndrome.
Chiropractors treat myofascial pain syndromes such as myofascial trigger points or adhesions with manual myofascial therapy. This therapy normally includes the use of direct pressure upon the trigger point, or the use of active anchor-and-stretch myofascial release techniques.
JOINT DYSFUNCTION
The thoracic spine is a marvel of joint interaction and complex motion patterns. Composed of a total of 220 separate joints,makes up the lionís share of the 313 total joints in the entire spine. With this many interactive articulations it is easy to see that maintaining normal joint function, motion, and position is important. Chiropractors treat thoracic joint dysfunction withadjustments.
There are a variety of chiropractic-adjustment techniques that can be used to adjust a dysfunctional joint:
Most chiropractors employ manual adjusting techniques that utilize precise thrusting adjustments to help normalize joint function.
Chiropractors can also use softer directional adjusting techniques or adjusting instruments to accommodate the needs of the patient.
Thoracic outlet syndrome
Thoracic outlet syndrome (TOS) is a disorder in which the nerves of the brachial plexus and blood vessels are compressed. This compression can cause great pain and altered sensations such as a ìpins and needlesî sensation in the hands.
Treatment of thoracic outlet syndrome can include stretching, manual trigger-point therapy, and myofascial anchor-and-stretch release techniques to the affected muscles. Chiropractors may also include adjustments and postural instruction.
Thoracic/shoulder dysfunction
The function of the shoulder and the upper back are interrelated. Studies have shown that thrusting manipulations applied to the thoracic spine and ribs have reduced shoulder pain and dysfunction. Chiropractic adjustments to the thoracic region can be beneficial to certain types of shoulder dysfunction.
There are many causes and treatment options for thoracic spine disorders. Chiropractors have a wide range of treatment options for treating these conditions. Chiropractors are increasingly joining collaborative spinal care teams as a drug-free option for treating spinal and musculoskeletal conditions.
Call 636-916-0660 and speak to Karen or Natalie to schedule your free consultation or take advantage of our November new patient promotion....$35 which includes the consultation, chiropractic exam and all necessary x-rays.
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