Pain Relief Chiropractic

Low back pain (LBP) has been a challenge to treat for centuries and evidence exists that back pain has been a concern since the origins of man. Chiropractic offers one of the most patient satisfying and fastest treatment approaches available. But, when you go to a chiropractor, there seems to be a lot of different approaches utilized from doctor to doctor. Is there any evidence that suggests one approach is favored over another? How are the patient’s goals addressed?

Let’s look at what chiropractors actually do. Sure, we manipulate the spine and other joints in the upper and lower limbs using a variety of techniques, which seems to be the “brand” of chiropractic. This is good as joint manipulation has consistently been reported to be safe, effective, and with few side effects. Since this is the “staple” of chiropractic, it’s safe to say that regardless of our preferred or chosen technique, obtaining a good result is highly likely.

But, chiropractic includes SO MUCH MORE than just joint manipulation! For example, we focus on the whole person, not just their isolated issue or complaint. Using low back pain as our example, a “typical” evaluation includes a detailed history of the patient’s general health, past history, illness history, family history, personal habits including sleep quality, exercise habits, dietary issues, quality of life measurements and a review of systems. By gathering this information, we can identify areas that may be directly related to low back pain care, indirectly related, or possibly not related at all, but interferes with the person’s quality of life which, in turn, increases LBP. It’s really difficult to separate our low back from the rest of our body.

For example, if a person has plantar fascitis, a heel spur, an ingrown toe nail, diabetic neuropathy in their feet, pes planus or flat feet, an unstable ankle from multiple sprains, knee or hip problems, the gait pattern or, the way a person walks will be affected and the “domino effect” can trickle up to change the low back/pelvic function — resulting in low back pain! Proper management must address all of the issues that are affecting the patient’s gait if long-term success in low back pain management is expected, rather that just putting a “band aid” on the problem.

Let’s talk about what treatment goals we like to address when we treat our low back pain patient population. The most obvious first goal is pain cessation or getting rid of pain! Since this is what usually drives the patient into our office, patient satisfaction with the care received will not be significant unless the pain is managed. This is achieved through advice, reassurance and training. We often recommend ice (vs. heat) aimed at reducing inflammation, activity modification (teaching proper bending, lifting, pulling, and pushing techniques) and gentle stretching exercises when LBP is present in this acute stage.

Once the pain becomes more manageable and activities become less limited, the second goal is structural restoration. This usually includes managing the flat foot possibly with foot orthotics, a short leg with a heel lift, sole lift or combination, an unstable ankle, knee or hip with exercise often emphasizing balance challenge exercises, and sometimes an orthotic that can be as simple as an elastic wrap to a more elaborate brace. This goal also includes “functional restoration” or transitioning the patient back into real life activities they may be afraid to try such as work, golf, gardening, walking or running, etc.

The third goal is prevention oriented. This may include nutrition (including vitamin/mineral recommendations), weight management (though this is also part of the 2nd goal), exercises (aerobic, stabilization, balance, stretch), and stress management (yoga, lifestyle coaching, etc.). We treat ALL of you, not just your parts!

We realize you have a choice in who you choose to provide your healthcare services.  If you, a friend or family member requires care for low back pain, we sincerely appreciate the trust and confidence shown by choosing our services and look forward in serving you and your family presently and, in the future.

Losing weight can dramatically reduce low back pain (LBP). Like last month, we will look at easy ways to lose weight without the need for fancy, hard to follow diets. As the saying goes, this is a “no-brainer.”

Alcohol hints. When consuming alcohol, follow the first beverage with a glass of water. This will reduce calories and often reduces unhealthy snack intake such as chips or nuts.

Go “green” as in tea! Studies show green tea can “rev up” calorie burning.

Try Yoga! According to the Journal of the American Dietetic Association, women who do Yoga tend to weigh less. Plus, yoga is  calming and promotes self-awareness!

Eat at home. According to Consumer Reports, eating at home at least 5 days a week was a top habit of “successful losers.” Emphasize foods like fruits and vegetables!

Chew strong mint gum! Studies have shown a strong flavored sugarless gum can curb your risk for a snack attack. Chewing gum is a great substitute for “mindless eating” when socializing, watching TV, studying, or working on that computer project.

Shrink your dishes! By choosing a 10” vs. 12” plate, the amount eaten automatically reduces by 100-200 calories a day (according to Cornell University research)!

The “80-20 rule.”  Eating until you are 80% full vs. 100% can be accomplished 2 ways: 1. Stop eating at the 80% full point or, 2. Dish out 20% less food.

Eating out options: A. Split an entrée with a friend; B. Order an appetizer as a meal; C. Use a small plate; D. Have them pack ½ the meal into a “doggie bag” BEFORE serving it and order a salad or extra veggies to substitute for the other half.

Reach for Red Sauce: Choose marinara over Alfredo sauce as it has fewer calories and much less fat than cream-based sauces. A serving = the size of a tennis ball.

Go meatless more often. Consider bean burgers, lentil soup, veggies and fruit and when you have to have meat, make it a lean variety, remove the fat, and cook in olive oil.

Burn 100 calories by doing one of the following: A. Walk a mile, or about 20 minutes; B. Pull weeds or plant flowers for 20 minutes; C. Mow the lawn (walking) for 20 minutes; D. Clean the house for 30 minutes; E. Jog for 10 minutes.

CELEBRATE! Once you’ve successfully kicked the habit of soda, ice cream or other “calorie-poor” foods, be PROUD of your accomplishment! You’ve also improved your quality of life, longevity, and reduced your chances of developing diabetes, heart disease and other health issues. PLUS, you’ll feel better!

We realize you have a choice in who you choose to provide your healthcare services.  If you, a friend or family member requires care for low back pain, we sincerely appreciate the trust and confidence shown by choosing our services and look forward in serving you and your family presently and, in the future.

Losing weight can dramatically reduce Low back pain (LBP). For the next 2 months, we will look at easy ways to lose weight without the need for fancy, hard to follow diets. As the saying goes, this is a “no-brainer.”

Time you meals. Set a timer for 20 minutes and “pace yourself” so that you eat slower. This is one of the most effective ways to reduce weight without a complicated diet plan. Make each bite “count” and enjoy the food’s flavor! This tricks your brain into thinking you’re more full while wolfing down your food in a hurry blocks those brain signals, resulting in over-eating.

Sleep an extra hour. This can result in a drop of 14 pounds a year according to University of Michigan research.

Serve three vegetables and/or fruit vs. one in your evening meal. You can eat more and STILL reduce weight!

Add a broth-based soup to your day. It fills you up without adding calories. Avoid creamy soups as they can be high in fat and calories.

Eat more whole grains. Add brown rice, barley, oats, buckwheat and/or whole wheat when consuming waffles, pizza crust, English muffins, and pasta. If you are gluten sensitive, look for alternatives like quinoa.

Visualize your favorite “skinny clothes.” Think about, or literally take out, a favorite dress or pair of pants that you no longer fit into and use it as a target or goal to wear them again.

Skip the bacon! If you avoid that 2 strips of bacon at breakfast or on your sandwich at lunch, you’ll save about 100 calories / day, about 10 pounds per year! Instead add tomato slices, banana peppers, roasted red bell peppers, grainy mustard, or a light spread of herbed goat cheese.

Pizza perfect! Choose a veggie topping vs. meat and shave 100 calories from your meal. Consider going light on the cheese, use reduced fat cheese and choose a thin, bread-like crust made with olive oil.

Drink “smart!” Trade that soda in for water or zero-calorie seltzer and you’ll avoid about 10 teaspoons of sugar! Add a lemon, mint or frozen strawberries for a much more satisfying beverage.

We realize you have a choice in who you choose to provide your healthcare services.  If you, a friend or family member requires care for low back pain, we sincerely appreciate the trust and confidence shown by choosing our services and look forward in serving you and your family presently and, in the future.