Up to 69% of North Americans say that low back pain is a regular nuisance in their day to day lives. With winter on its way, coupled with seasonal snow-shoveling and slippery ice, here are a few things you should know before going into hibernation mode.
It’s hard to stay motivated with the cold weather and holiday treats. Give the gift of exercise to your back and stay active. This prevents the joints from seizing up and keeps the muscles supporting your spine from getting lazy. Being in good physical form and stretching regularly can decrease your chance of injury.
When you feel cold your blood vessels constrict in response in an attempt to conserve heat. As result muscles and ligaments tighten up, which makes your back prone to injury and pain. Wear warm layers when out in the cold and remove them as needed.
Wear Good Shoes
Tis the season of ice and snow! Most injuries in the winter are due to slips and falls. Winter boots with good traction or slip-on shoe spikes decrease your chances of an impromptu skate across the sidewalk.
Seek Out Early Treatment
If you have had previous back injuries or have experienced an injury recently, seek out care as soon as possible. Chiropractic care has been proven to be very effective to help with lower back pain relief. The sooner chiropractic care is sought out after the injury occurs, the more likely you are to recover quickly.
There can be many causes of lower back pain in patients. Whether it be a sports injury, an automotive injury or discomfort from sitting at a desk for work, a chiropractor can help relieve your lower back pain.
Visiting a chiropractor is a safe, non-surgical way to relieve your lower back pain. Chiropractors believe that the body’s overall health is supported by a well-aligned skeleton, especially the spine. The idea is that a properly aligned spine may relieve pressure placed on nerves, and therefore, relieve some discomfort for you. In order to achieve this, a chiropractor may use alternative techniques to optimize your treatment. One technique that is used by chiropractors is Trigger Point Therapy. This is a technique that addresses tight bands, or knots, within the muscles. The goal of this technique is to release the tension in these knots by using direct pressure and depth.
Another technique that chiropractors can use is called Active Release Therapy, also known as ART. This is a soft tissue/movement based massage technique that is used most often to treat problems with muscles, tendons, ligaments, fascia and nerves. Back pain, headaches, and carpal tunnel syndrome are all conditions that are associated with the overuse of muscles in the body. Overuse of muscles can occur in three ways:
• Acute Conditions (Pulls, Tears, Collisions, etc.)
• Accumulation of Small Tears (micro-trauma)
• Not Getting Enough Oxygen (hypoxia)
When muscles are overused, your body can develop tough scar tissue in the affected area. Scar tissue can cause a lesser range of motion, loss of strength, and even pain. The ART technique can help these conditions by breaking up the scar tissue caused by injury to the affected area.
The purpose of a chiropractic adjustment is to add movement to joints that are not moving well. By adjusting the joints in the body, you may start to notice that your range of motion improves and the muscles surrounding the affected joints relax. After visiting your chiropractor, you may feel a sense of release from the adjustment, which can be attributed to the release of endorphins in the body.
Using preventative measures such as chiropractic care can help your body in a variety of ways. Not only does it prevent future injuries and illnesses, but it can also promote healing. With less pain and a proper alignment, you can move more freely. Your chiropractor will tailor the treatment and adjustment to your age, size, and specific injury or health issue. Everyone from newborns, infants, children, seniors and even back surgery patients can get adjusted.
Choosing the right bike for you is the first step… now it’s time to set it up! By making a few simple adjustments, your bike will be a perfect fit. Here are a few tips on how to adjust your bike correctly!
Benefits of Regular Cycling Include
- Increased cardiovascular fitness
- Increased muscle strength and flexibility
- Improved joint mobility
- Decreased stress levels
- Improved posture and coordination
- Prevention and/ or management of disease
Riding Position – Everyone is different, so you will need to find a comfortable balance that suits you!
- You should achieve 3 things – Good contact with the pedals, to maximize your leg power, the ability to reach your handlebars and brakes with comfort, and the ability to put a reassuring foot on the ground.
Handlebar Position – The position of your handlebars is crucial for your comfort, posture, and control of your steering!
- A good position to start with is with your handlebars at the same height as your saddle. If you prefer a more “head- down” position, lower the bars. If you prefer a more “head-up” position that is easier on your back, raise the bars. These positions can change the “aerodynamics” of your ride.
Saddle Position – Make the most out of your pedal power without straining your body by adjusting your saddle into the perfect position!
- Some bikes allow you to move the saddles forwards, backward, and adjust the angle. Adjust so that your legs push vertically down on the pedal. Some bikes require an Allen Key to loosen the bolt under the seat, don’t forget to tighten the bolt before trying it out!
- To find the right height, hop on and put the ball of your foot on the pedal at its lowest point, your leg should be straight. If your seat needs to be higher than the post allows, then you need a bigger bike!
Different Saddles – Make sure your saddle is comfortable, it can make all the difference in the enjoyment of your ride!
- Women tend to have wider hips than men, so women’s saddles are wider than men’s for the correct fit.
When experiencing back pain, you might want to visit a chiropractor sooner rather than later. A lower back pain chiropractor in Burlington works not only for immediate treatment and pain relief but also for prevention of future injury.
Lower back pain is a very common complaint these days as our lifestyles involve more and more sitting, staring at screens, or long bouts of driving. In fact, eight out of ten adults will experience back pain at some point in their lives. Visiting a lower back pain chiropractor in Burlington can address these issues before they begin or worsen and can equip you with helpful tips to implement into your day.
It is very important to find a highly- recommended, licensed chiropractor in order to find relief from lower back pain. To do so, ask your medical doctor, physical therapist, or other medical professionals for their recommendations. You may also search online for a chiropractor, just be sure to look into their background and read reviews about their work. Many lower back pain chiropractors in Burlington, such as Edgar Family Chiropractic, offer consultations free of charge. During this appointment, you may meet the chiropractor in person and ask any questions about their experience and methods of treatment before committing to an appointment.
During your first visit with a lower back pain chiropractor in Burlington, you will be asked about your medical history, symptoms, and discomforts. A good chiropractor will explain their methods of treatment in great depth to ensure you are fully aware of their technique and will take the time to address any fears or concerns you may have about treatment before it begins.
The spine is comprised of interconnecting bones, joints, nerves, ligaments, and muscles that all work together to provide support, strength, and flexibility for our bodies. The spine and low back, however, are susceptible to pain and injury. The spine is a complex structure that carries heavy loads, absorbs shock, and can even shapeshift to accommodate a growing baby during pregnancy, for example. As a result, low back pain is a very common complaint about the average person, no matter your health or fitness level.
Chiropractic is a natural form of medicine that is dedicated to treating disorders of the musculoskeletal system and nervous system, this includes the spine. A low back pain chiropractor in Burlington will use hands-on spinal manipulation and other therapies such as electrical impulses, acupuncture, and ultra-sound to gently relieve stress placed on the spine and provide proper alignment. Further, a low back pain chiropractor can enhance long term outcomes for a pain- free life.
Opposed to the use of prescription medications or surgery in its treatment, chiropractic is an all-natural form of healthcare that is safe for children and adults alike. Chiropractic care is even safe during pregnancy. Low back pain is a common symptom of the changing body during pregnancy, therefore, it is important to seek relief in order to avoid potential complications during labor. A low back pain chiropractor will use specific techniques to check and correct the alignment of the sacrum, pelvic bones, pubic bones, and ligaments that support the uterus all whilst ensuring the patient’s comfort and safety.
To learn more about how a low back pain chiropractor can help you, contact Edgar Family Chiropractic on Pearl in downtown Burlington.
Chiropractic is a natural form of healthcare that is dedicated to treating disorders of the musculoskeletal system and nervous system without the use of prescription medications or surgery in its treatment. Chiropractors use hands-on spinal manipulation and other therapies such as electrical impulses, acupuncture, and ultrasound, to name a few. Proper alignment of the spine leads to overall health and well-being, therefore receiving regular treatments can promote these health benefits. Further, many studies have concluded that the manual therapies used by chiropractors are effective in treating lower back pain.
Lower back pain is not necessarily an acute problem that goes away within 6 weeks… chronic pain can persist up to 12 weeks and sometimes be permanent. In this case, chiropractic care becomes about symptom management.
A low back pain chiropractor can enhance long-term outcomes in back pain and mobility with maintenance treatments such as spinal manipulation. When you see a chiropractor for the low back pain they will first take a medical history, perform a physical examination, and occasionally request any imaging, such as ultrasound or x-ray reports, in order to address the problem appropriately. There are also many ways that a low back pain chiropractor may monitor your progress. For example, they may ask you to rate your pain on a numeric scale, point to the area(s) of pain on a diagram, look at increases/ decreases in your activities of daily living and/or test your physical strength and mobility at each visit.
To learn more about how a low back pain chiropractor can help, contact Edgar Family Chiropractic on Pearl in downtown Burlington.
Low back pain is a common complaint for many when they visit their family physicians; however, new guidelines have been released by the American College of Physicians regarding treatment for back pain.
These guidelines emphasize that non-drug therapies, such as Chiropractic, must be the primary source of care for a patient. A medical doctor must recommend alternative therapies rather than invasive surgeries or prescription medication. A lower back pain chiropractor will select treatment plans with the fewest harms and lowest costs as opposed to pharmacologic therapies or surgery.
A back pain chiropractor will use gentle spinal manipulation, mobilization, stretching and other modalities such as acupuncture and ultra-sound to treat lower back pain. A chiropractor may also make recommendations for the do’s and don’ts at home so you may continue repair, heal and prevent further strain even after leaving the clinic.
Acute lower back pain can typically last for approximately four weeks, whereas chronic back pain may last for twelve weeks or more. A back pain chiropractor has the tools and training to treat both scenarios non-invasively and return a patient to their optimum level of comfort and mobility. Treatments such as drug therapies and surgery may not be permanent and put a heavy strain on the health care system, therefore chiropractic is considered the most effective and efficient form of treatment for lower back pain.
Eighty-eight percent of Ontario Chiropractors report that gardening is the most common source of back pain, therefore seeking treatment from a top Burlington Chiropractor and taking preventative measures are important steps to take during the warm weather season.
Although gardening is a great full- body workout, all the bending, pulling and twisting may take a toll on the joints and muscles. Visiting Edgar Family Chiropractic on Pearl for regular spinal check-ups can support a healthy back and help you learn the right techniques for gardening. Back injuries and stiffness related to gardening can affect anyone but are more common if you do not usually participate in physical activities, you do not practice the right techniques in the garden, or you have a previous back problem.
Your Burlington Chiropractor is a highly educated, musculoskeletal expert and can teach you injury prevention strategies such as warming up your muscles before you start, keeping hydrated and making sure you have the right tools for the task at hand. Additional preventative measures include sharing heavy loads, kneeling to plant/weed and alternating between light and heavy jobs. Taking breaks and changing positions frequently is also important so as to avoid muscle strain and repetition whilst gardening. With careful attention to your body and its alignment, gardening can be a therapeutic and enjoyable experience for all.
Sleeping With Back Pain
When looking at the stats, it seems like our backs secretly hate us! In every six month period, five in every 10 people surveyed suffered from low back pain. And if this isn’t enough, up to 85% of working people can expect to experience low back pain during their lifetime. 85%!
Over the next couple of years, these numbers are expected to rise even further! Now, why is this? Thanks to the combination of increasingly sedentary lifestyles both at work and at home, our society as a whole are becoming more inactive. You would think that sleeping should bring some relief to this pain, however, often the discomfort does not diminish during the night when we lie down. Since our joints aren’t typically moving during the night, there is less blood flow to those areas and therefore less repair is occurring during the nighttime hours. In addition, if the joints are remaining still during the night in bad posture, this can have a very detrimental effect on your back pain! There is definitely no one size fits all for sleeping and back pain because there are so many types of conditions associated with it!
Sleeping Positions And Back Pain
If you’ve ever waken up with a tweaked back, you know that it can really offset the start to your day. The key to waking up pain-free could be as simple as how you sleep. Whether you are a side, back or stomach sleeper, here are a few easy tips that could protect your back and have you waking up pain-free again!
If You’re A Stomach Sleeper
Sleeping on your stomach is a known position to contribute to back pain. Now, why is this? Well sleeping in this position provides very little support for your back and allows your spine to hyper-extend or cave in. On top of this, you are forced to sleep with your neck fully twisted in one direction or the other to allow for proper breathing. This position puts unnecessary stress on your muscles and joints and should be avoided if possible. However, if you are unable to change positions, a pillow placed under your pelvis can help to further support your back. If this is uncomfortable, rotating slightly to the side using a thin pillow may help to alleviate the discomfort.
If you’re A Back Sleeper
When you sleep on your back, there is a lot of extra stress placed on the discs of your lower spine. There is a natural curve in the lower spine called lumbar lordosis which is just a reference to the natural forward curve of the lower back. The pitfall of sleeping on your back is that this natural curve slowly flattens out throughout the night. A very easy way to fix this, however, is by placing a pillow under the knees. The placement of this pillow will promote the natural forward curve of the spine while allowing the spine to relax.
The other factor to consider is the type and size of the pillow that you are using to support your neck and head. The pillow should never be fatter than the distance from your neck to your shoulder. Any larger than this puts your neck in a state of flexion which has been seen to exacerbate neck, shoulder and even headache pain.
To promote the necks natural lordotic curve, similar to that of the lower back, it is helpful to support it using anything from a rolled up towel, to a cervical roll pillow. You don’t need to use anything pricey, but this addition will help to support and maintain your natural neck posture.
If you’re A Side Sleeper
In general, the majority of people tend to gravitate towards sleeping on their sides. This can often cause pain as well, different from what we see with stomach or back sleepers, but pain all the same. The difference with sleeping on your side is that the top leg often slides forward which causes the lower portion of your spine to rotate. On top of this, often the top shoulder rotates forward as well forcing the spine into even more torsion. The great thing with sleeping on your side is that there is a very easy fix to the problems mentioned above. By simply placing either a regular sized pillow or a body pillow between the knees, it will help to keep the body in proper alignment.
If you are a side sleeper, the pillow you use for your head will be slightly thicker and more firm then what you would use if sleeping on your back. It should be thick enough to take up the distance from your ear to the bed while keeping your neck in a neutral position. This is very important as it will reduce the pressure on your neck.
No Matter What Type Of Sleeper You Are
If you are someone who suffers from chronic back pain, use heat to your advantage. It will help to relax those low back muscles and help to remove some of the tension. There is a time, however, when heat is not appropriate to use and may even cause further worsening of symptoms and that is when the injury is acute. In this case, use ice. Heat will increase the inflammation and will actually worsen the pain!
Come Visit Us at Edgar Family Chiropractic
If you find that you continue to wake up in the morning with back pain even after adjusting the pillow you sleep with, come see us at the clinic. One of our chiropractors, Dr. Maja or Cameron Edgar will be able to provide treatment and walk you through additional options!