Did you know that low back pain is the single leading cause of disability preventing people from engaging in work and other daily activities? Back pain is also the most common reason for missed work and experts say up to 80% of the population will experience back pain at some point in their life. These symptoms are usually brought on by mechanical issues rather than organic. This means that you can help solve your problem.
Low back pain has been extensively studied and there are just a few exercises you can do everyday to help prevent it.
Stuart McGill who is an expert on treating low back pain created these exercises and he named them the McGill Big Three. They are meant to create stability in the spine because according to McGill, a main contributor to low back pain is instability. So these exercises help create a strong core that creates a foundation of support for the rest of your back.
Why is stability important?
Think of a mast of a boat with all the ropes coming off of it. The mast is tall and sturdy. It needs to be to create the support for the sails to pull from and move the boat. Now imagine the mast as your spine and the ropes that are connected to the mast as your core muscles. If some of those ropes are weak compared to the others, the mast could start to bend in different directions. This bend in the mass could create instability. Now if one big gust of wind comes, the mast could break. Think of that as an injury. If all your core muscles aren’t strong, when you go down to pick something up, you may injure your back. These exercises are meant to target every core muscle so you have a strong brace all the way around your abdomen.
The first exercise is called the Bird Dog. To perform this exercise, get down on your hands and knees. Now lift your right arm and your left leg up. Push your hand forward like you are trying to touch the wall in front of you. Do the same with the leg. Push your heel toward the wall behind you. Now come back down onto your hands and knees again. That is one rep. Do three sets of these with 15, 12, and 10 reps. Make sure to switch arms and legs.
The bird dog is an important exercise because it is training your body to be able to brace your core and move your body at the same time. The body is meant to always have a brace when the extremities are moving. Studies have shown that people who have chronic low back issues turn on their core muscle later than someone who doesn’t get back pain.
The second exercise is the side plank. Lay on your side with your legs straight and your arm under you. Then raise yourself up and hold that position. Hold for about 15 seconds and then come back down. That is one rep. Do this three times and hold for 15, 12, and 10 seconds. Make sure to do both sides.
This exercise is used to help strengthen your oblique muscles. It is important to be able to stabilize in the coronal plane (from side to side). For example, you want to be able to keep a straight stable posture when you are carrying eight bags of groceries with one hand and fumbling with your house keys with the other.
McGill Curl Up
The last exercise is called the curl up. For this exercise lay on your back with one leg flexed toward your butt and the other straight out in front of you. Put both of your hands under your low back to keep the natural curve your spine has in the low back. Now lift your self up a couple inches until your shoulder blades are off the ground. Hold that position for about 10 seconds then come back to the start position. That is one rep. Do this three times holding for 10, 8, and 6 seconds.
This is one of the best exercises to strengthen the rectus abdominis. It may be very difficult at first, but slowly you will be able to hold this position for longer and longer.
And that’s it!Three exercises to help strengthen your core that could help reduce low back pain. Make sure with every exercise you are really focusing on bracing the core. Core endurance is more important than core strength when treating the low back. Instead of being able to do 100 sit-ups try to strive for holding the plank and curl up for longer amounts of time. This endurance will make sure that every single time you need your core to turn on, it has the ability to brace and hold your spine steady.
It is not only those who are adults or elderly that benefit from chiropractic treatments, young children who are physically active also benefit substantially when undergoing adjustments. Children are very susceptible to falls, injuries from sports, and accidents. Sometimes, children are not aware of the discomfort and pain they are experiencing during these activities. That is why it is so important to get them in to see a chiropractor.
Because chiropractic takes each individual and creates a specifically tailored care plan, children always receive the same level of respect and treatment an adult would. The only difference is that a chiropractor will perform adjustments in a more gentle manner.
If your child is experiencing any of the following, consider bringing them into our office here at Wellness Plus,
As we often say here, pain is a poor yardstick to measure health, and we should keep in mind that wellness and health are important, even in young children. We look forward to seeing you and your children!
There are multiple benefits from receiving chiropractic care, along with documented research proving these health benefits. Chiropractic mainly helps and provides assistance to those who have pain in their joints, neck, and back.
What are the researched benefits of receiving chiropractic care?
Research shows that regular chiropractic adjustments can help a patient with one or more of the following conditions:
Chiropractic care can also provide a patient assistance with;
The chiropractic approach is a drug-free, natural, and hands-on approach to wellness and pain management. If you, or someone you know, are interested in participating in this practice, we would love to have you come to our office here at Wellness Plus!
Car accidents are dangerous and frightening. Multiple people are injured in car accidents every day and don’t even think of going to see a chiropractor. A chiropractor is an ideal specialist to see prior to an accident for the non surgical and drug-free solution to muscle and spinal pain caused by a car accident.
Since we are fragile, our body is not made to be in accidents. A car accident can cause long-term injury within our muscles, ligaments, and spine.
Accident Injuries include:
Symptoms of these injuries include:
Chiropractic can assist in the treatment of these injuries and symptoms through a non invasive, drug-free solution. Pain is felt everywhere in the body, and maintaining that pain can be done through chiropractic care. Through routine adjustments, our chiropractor here at Wellness Plus can assist you in pain management.
Chiropractic care also reduces inflammation and restores rang of motion. This is done by relieving pressure on nerves within the body and properly aligning the spine and joints.
If you or someone you know has gotten into a car accident and is suffering from pain, lead them to our doors and we will do our best to properly care for their needs, here at Wellness Plus.
When it comes to alignment of the spine, often times people only think of the vertebrae that make up this very important aspect of our beings. What about our hips? How does the spine and chiropractic treatments affect our hips? Well, let us explain.
The alignment of our spine is important for keeping our body able and functioning. If our spine is out of alignment, it can cause pain in other parts of our body such as our hips and knees. When the spine is not aligned properly, our hips tend to be uneven. This means that one side can be higher or lower than the other. This misalignment can cause a person to walk with an abnormal gate, have pain in the hips and knees, or be uncomfortable in general.
In order to combat this misalignment, one can choose to see a chiropractor. If so, a chiropractor will adjust a patient over a series of appointments to regain proper alignment. This will align the hips back to their proper place and remove any discomfort the patient was having.
If you or someone you know is having pain in their hips or joint, tell them to come on in to Wellness Plus. We would love to see what we can do to help!
If you have never seen a chiropractor before, the thought of getting your spine adjusted can be a scary thought. The manipulation of the spine seems daunting, but when done by a professional can be a safe alleviation of pain.
An adjustment refers to the manipulation of the vertebrae of the spine. Sometimes these spinal cord protectors move out of alignment and cause discomfort and pain. The job of a chiropractor is to find those irregularities, or subluxations, and coerce them back into place through various chiropractic techniques.
An adjustment involves high velocity thrusts applied to the vertebra with careful management by the chiropractor. This will cause a sound that signals the release of oxygen within the joint, alleviating the pressure and discomfort. Most clients describe a feeling of relief after an adjustment.
Once you have experience a chiropractic adjustment, it doesn’t seem so scary. If you or someone you know is having trouble with their spine or joints, make an appointment with us today!
Being a sensitive part of what makes up our body, our nerves need to be taken care of. Nerves are the pain receptors of our body and can easily be irritated, damaged, or compressed. Neuralgia is the term associated with a damaged nerve causing a severe burning or stabbing pain somewhere in the body. The causes for such pain are aging, disease, and infection.
If the pressure on the nerve is caused by a misalignment in the spine, the use of chiropractic care can benefit someone who is suffering from neuralgia.
Chiropractic cannot cure severe cases of neuralgia caused by disease or infection, but if the neuralgia is caused by a misalignment in the spine, chiropractic care can benefit the client.
Are you suffering from nerve pain and need relief? Our team at Wellness plus will do our best to provide you with phenomenal chiropractic care, so make an appointment today!
Thank You and Happy New Year
While we are sad to see the 2018 year go, we are excited to move into 2019. This past year has brought us many wonderful opportunities to grow our business and meet all of our wonderful clients who have come to us for their chiropractic care. We love taking care of your chiropractic needs and care plan!
As we transition into the new year, we encourage you to continue your chiropractic care plan after the busy rush of the holiday season. In the meantime, follow us on our social media to stay updated on the business!
Facebook: Wellness Plus
We have appreciated working with all of you this year, and look forward to the new faces 2019 brings! Happy New Year from all of us at Wellness Plus!
Lower Back Pain: Chiropractic Treatment
Pain in the lower back can cause aches and pains throughout the entire body. When alignment of the spine is off, the nerves in the body can end up pinched. Core Chiropractic treatment is best suitable for this kind of pain in the lower back.
Spinal manipulation is made of high-velocity, short lever arm thrust applied to the problem vertebrae in order to improve function within the area. The best time to start chiropractic treatment of lower back pain is during early signs. Chiropractic is best used alongside other treatments for the spine.
Mobilization of the spine is more of a low-velocity manipulation where there is focus on muscles and joints as well. This technique has a goal to increase the range of motion within the problem areas.
When combating lower back pain, consider the chiropractic work of Wellness Plus! Our professionals will handle you with care and provide you with the best treatment around!
Dr. Valerie Fantino
Welcome to WellnessPlus Chiropractic + Massage + FunctionalFitness