Preventing Low Back Pain

While 80% of us will suffer a severe back pain episode at some point in our lives, most of us at any given time should be more concerned about preventing or aggravating back pain, rather than resolving a set-back. As they say, an ounce of prevention is worth a pound of cure. There are two aspects to prevention of back pain: keeping strong and flexible, and avoiding mistakes during movements.
As far as exercise is concerned, nothing is more beneficial to the spine than walking. Remember that your spine is your “core,” and the core is activated with fast-paced walking. Most of us don’t think of how the spine is affected with walking, instead focusing on the legs. Make walking part of your daily routine. Walk a few blocks or across town to run an errand, rather than getting into a car for these short trips. Park a few blocks away when you have to use the car, so that you can get in a few minutes of walking. Some of us spend five minutes circling in a parking lot just to get a space close to the front door or we get frustrated when we can’t find a space close to the gym! In contrast to sitting, which increases pressure on our disks, walking strengthens muscles and dissipates the pressure on our lower disks.

Keep the back flexible through slow stretching in all of the different ranges. Tight muscles at the back of the thighs-the hamstrings are an often neglected area that affects the lower spine tremendously. To stretch these muscles, stand upright and put on foot on the back of a chair or sofa. Slowly bend forward and hold this position for 30-40 seconds. It should cause a tight burning pain at the back of the leg. It should not cause a shooting pain down your leg, or increase pain in the lower spine. If it does, then see a health care provider immediately. When the hamstrings are flexible, this allows the pelvis to rotate forward when you bend over. If the hamstrings are not flexible, then the lower spine will bend too much to accomplish any lifting task.

The second aspect to preventing back pain is avoiding mistakes, such as lifting with your back, instead of your legs. This is especially true if an object is very heavy. Sometimes the object is light, but we lift in an awkward position, standing with most of our weight on one leg, then bending and twisting, such as getting grocery bags from a back seat, or moving and positioning a child safety seat. Especially avoid twisting motions of the lower spine while bending over. Also, use one of your hands to help brace your spine, which will decrease the pressure on your disks.

For a full spinal evaluation, or questions give me a call. 812-477-4444

Why I Practice

I practice chiropractic to help give my patients a new perspective on their health. I look at the body as a whole instead of taking it apart piece by piece. I am really glad there are specialist out there. If I need a cardiologist, I want the guy that knows the most about the heart. If I need a dentist, I want the guy who knows the most about my teeth. What I find is that in today's "specialized" health care model, sometimes we are taken apart too much. It' is forgotten that the body works together with each piece effecting the others. In my office I look at each patient at a whole. Teaching and relating the functions of the body together. If you need a specialist, I can send you there, but if you need treatment for YOU. I can help.

example:
Do you know how your flat feet can cause your low back pain? Do you know how the way you sleep can effect your neck and give you headaches? Do you know how your desk chair can make it hard to take a deep breath?

If you want to know, I can help. Simple changes can make a big difference. Want to know what they are? Come ask me!

I practice to improve the quality of life for my patients.
I teach simple steps to make huge impacts in your overall health.
If you want to get out of pain, I can help!
If you want to feel better and sleep better, I can teach you how!
If you want to know about vitamins, diet or other natural treatments or remedies, I have many resources available.

If you "didn't think a chiropractor could help that" just ask. You might be suprised! The whole body is connected. The hip bone really is connected to the knee bone.....(as I sing...)

I practice so I can educate YOU. Knowledge is power! The more you know, the more educated, informed decisions you can make.

Have questions? send me a message, or make an appointment at the office. We just might be able to help you in ways you never expected!!

Check out my office website for more info. www.vschiro.com