3 Little-Known Tips for Sleeping with Sciatica

Sciatica symptoms don’t take time off to accommodate your sleep schedule. The burning sensation in your calf or throbbing pain in your foot can jolt you awake at any hour—if you’re lucky enough to fall asleep.

To help you find relief—and regain control of your sleep schedule—here are 3 little-known tips for sleeping with sciatica:

1. Elevate your knees

Your sciatica flares up when 1 of the 5 sciatic nerve roots in your lower back is compressed or irritated. Sleeping with your knees elevated may alleviate your symptoms by minimizing the pressure your lumbar discs place on your nerve roots.

Watch Video: What Is Your Sciatic Nerve and Why Does It Hurt So Much?

Interested? Here’s how to do it:

• Lie flat on your back—keep your heels and buttocks in contact with the bed and bend your knees slightly towards the ceiling.
• Slide a pillow between your bed and your knees for support. Slowly add additional pillows until you find a comfortable knee position.
• Don’t despair if you don’t find relief after a few days; no single sleep position works for everyone. Keep experimenting and you may find that a different position minimizes your sciatic pain and allows you to sleep through the night.

2. Enjoy a bath before bed

A warm bath can help you sleep by encouraging the release of pain-fighting endorphins and relaxing the muscles around your sciatic nerve roots.

• Some people with sciatica find it’s easiest to fall asleep immediately after a bath, while others like to read a book or knit after a soak. There is no right or wrong way—but as part of practicing good sleep hygiene try to follow the same schedule every night.
• The temperature of your water should be warm and pleasant, not hot. Hot water can make it difficult to fall asleep by raising your body temperature.
• If a nightly soak isn’t for you, there are plenty of other heat therapy options. Try applying a hot water bottle to your lower back/buttock or consider sleeping with an adhesive back wrap that provides continuous, low-level heat.

3. Consider ditching your mattress

Some people find that sleeping on the floor relieves their sciatica symptoms—though experts disagree over the potential merits and drawbacks.

Here are a few pointers if you want to give it a try:

• For sanitary reasons, avoid sleeping directly on the floor, instead try a yoga mat or large beach towel.
• Don’t give up after one night—you may struggle to adjust to the firmness of the ground. Give it a week, and if your symptoms remain unchanged—or you still can’t sleep because you miss your mattress—retire your yoga mat or towel.
• You might find that sleeping on a firm surface alleviates your sciatic pain, but, for a variety of reasons, you may not like sleeping on the floor. If this is the case, consider purchasing a firm mattress or removing the box spring from under your bed.

I hope all of the above advice will help you find relief from your sciatica symptoms and enjoy a more restful night’s sleep.  Call ABChiropractic Family & Wellness in St. Charles MO at 636-916-0660 to schedule your first life changing appointment.  Dr. Mario Awwad specializes in Sciatica and Low back pain.  

The Latest Cause of Neck Pain: Pokémon Go

The popular smartphone game Pokémon Go has people—young people, in particular—spending hours looking at their phone, which is putting them at risk for neck pain. Learn what you can do to prevent neck problems from playing Pokémon Go. 

Pokémon Go is everywhere—this smartphone game is so popular that people are pouring out onto the streets and into their neighborhoods for hours on end while trying to "catch 'em all."

The game is being lauded for its health benefits as players spend hours and walk miles in search of Pokémon to capture. 

But if you’re looking down at your phone the whole time you’re playing, you’re putting your health at risk in other ways. Specifically, you may be at risk for text neck.

What is text neck?

Text neck is posture in which the neck is bent forward and down as someone looks at their handheld phone or device. If this posture is held for an extended amount of time, it can strain the muscles, tendons, and ligaments in the neck, causing pain and stiffness.

More alarmingly, chronic text neck may lead to premature degeneration in the cervical spine, bone spurs, and muscle deformity. This is especially alarming for young people’s spines. Their spines are still growing and developing, and experts aren’t sure what impact this can have over the course of years or decades.

How to play Pokémon Go injury-free

If you or someone you love is playing Pokémon Go a lot, these tips can help prevent text neck and the problems it can cause:

• Hold your phone at a higher angle.
  
  The higher you can hold it while playing, the less strain you’re putting on your neck.
• Take breaks.
  
  After you catch a Pokémon, take a short break to put the phone down and arch your neck and shoulders back. If you’re at a Pokéstop or Gym, take a break every 15 to 20 minutes. 
• Stretch your neck.
  
  Tuck your chin down, then slowly raise it upward. Then swivel your head over one shoulder, then the other.
  In addition to text neck, Pokémon Go players are in danger of tripping and falling by walking while looking their phones. Don’t get so wrapped up in the game that you’re not watching where you’re going, especially on busy streets or sidewalks. 
  Finally, seriously hard-core players may be putting themselves at risk for shin splints if they’re walking much more than usual. Check out this article about recognizing and treating shin splints on our sister site Sports-health.
  Call ABChiropractic Family & Wellness today at 636-916-0660.  We are located in St Charles, MO (63303), conveniently off of highway 70 and 94.  We will be glad to schedule an appointment to discuss your health concerns.
  
  

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.