Category: Back, Body & Joint Pain

Although doctors of chiropractic (DCs) care for more than just back pain, many patients visit DCs looking for relief from this pervasive condition.

Thirty-one million Americans have low back pain at any given time (1). One half of all working Americans admit to having back symptoms each year (2). One third of all Americans over age 18 had a back problem in the past five years severe enough for them to seek professional help (3). And the cost of this care is estimated to be a staggering $50 Billion yearly— and that’s just for the more easily identified costs! (4).

These are just some of the astounding facts about Americans and their miserable backs! Is there any wonder why some experts estimate that as many as 80% of all of us will experience a back problem at some time in our lives? (5).

Because back problems are this common it’s probably going to happen to you too! Shouldn’t you find out what to do about it before it happens rather than after? Why wait until you’re hurting to learn about your treatment options?

When you’re hurting you may not give this important decision the time and attention it needs to make the best choice. Here are the facts about manipulation as a treatment for back problems:

Manipulation is one of several established forms of treatment used for back problems. Used primarily by Doctors of Chiropractic (DCs) for the last century, manipulation has been largely ignored by most others in the health care community until recently. Now, with today’s growing emphasis on treatment and cost effectiveness, manipulation is receiving much more widespread attention. In fact, after an extensive study of all currently available care for low back problems, the Agency for Health Care Policy and Research— a federal government research organization— recommended that low back pain suffers choose the most conservative care first. And it recommended spinal manipulation as the ONLY safe and effective, DRUGLESS form of initial professional treatment for acute low back problems in adults! (6). Chiropractic manipulation, also frequently called the chiropractic adjustment, is the form of manipulation that has been most extensively used by Americans for the last one hundred years. (7). Satisfied chiropractic patients already know that DCs are uniquely trained and experienced in diagnosing back problems and are the doctors most skilled in using manipulation for the treatment of back pain and related disorders (8). As a public service, the American Chiropractic Association (ACA) urges you to make an informed choice about your back care. To learn more about the federal government’s recommendations.

References:

1. Jensen M, Brant-Zawadzki M, Obuchowski N, et al. Magnetic Resonance Imaging of the Lumbar Spine in People Without Back Pain. N Engl J Med 1994; 331: 69-116.

2. Vallfors B. Acute, Subacute and Chronic Low Back Pain: Clinical Symptoms, Absenteeism and Working Environment. Scan J Rehab Med Suppl 1985; 11: 1-98.

3. Finding from a national study conducted for the American Chiropractic Association. Risher P. Americans’ Perception of Practitioners and Treatments for Back Problems. Louis Harris and Associates, Inc. New York: August, 1994.

4. This total represents only the more readily identifiable costs for medical care, workers compensation payments and time lost from work. It does not include costs associated with lost personal income due to acquired physical limitation resulting from a back problem and lost employer productivity due to employee medical absence. In Project Briefs: Back Pain Patient Outcomes Assessment Team (BOAT). In MEDTEP Update, Vol. 1 Issue 1, Agency for Health Care Policy and Research, Rockville, MD, Summer 1994.

5. In Vallfors B, previously cited.

6. Bigos S, Bowyer O, Braen G, et al. Acute Low Back Problems in Adults. Clinical Practice Guideline No. 14. AHCPR Publication No. 95-0642. Rockville, MD: Agency for Health Care Policy and Research, Public Health Service, U.S. Department of Health and Human Services, December, 1994.

7. The RAND Corporation reported from its analysis of spinal manipulation research literature that 94% of all spinal manipulation is performed by chiropractors, 4% by osteopaths, and the remainder by medical doctors.

8. In Risher P, previously cited.

As millions of kids get ready to go back to school, many will pull out old backpacks or purchase new ones. While the books, homework assignments, lunches, and other school gear those bags carry may be important for success in school, some experts point to backpack use as the leading cause of a growing trend in back pain among youngsters. In fact, a recent study conducted in Italy found that nearly 60 percent of children carrying heavy backpacks experienced back pain as a result.

Some states, such as California and New Jersey, have taken legislative action to reduce the weight of students’ backpacks in their school districts. However, even for residents of those states, government regulation may not be enough. Whether you are looking out for your child’s welfare or you use a backpack yourself, here are some steps recommended by the American Chiropractic Association to lighten the load.

Tips for purchasing a new pack:

• Be selective. Look for ergonomically designed packs, such as the Samsonite Chiropak, that distribute weight evenly along the shoulders and spine. Ask your chiropractor for suggestions, and have him or her look at the fit of a pack you have purchased.
• Go small. The smaller the pack, the less likely your child is to overload it with books and other materials. Look for packs that feature special compartments for different types of items— such as pencils, calculators, books, or folders.
• Select wide, padded straps. Backpacks that are designed with broader straps and ample padding are much more comfortable— and healthier.

How to use a backpack wisely:

• Lighten up. Aim for a backpack weight of no more than 10 percent of your child’s body weight. That means if your child weighs 85 pounds, her pack shouldn’t exceed 8.5 pounds. If your child is required to carry weight above that 10 percent, talk to your child’s teacher about ways to reduce the load.
• Position correctly. A properly adjusted backpack will create less stress on the back. Make sure the pack doesn’t hang too low (four inches or more below the waist) which can strain the back.
• Two is better than one. Educate your child about the importance of wearing both shoulder straps, which will distribute weight more evenly.

If you or your child experience tingling or numbness in the hands, or discomfort in the back or neck after wearing a backpack, discontinue use and seek the advice of your doctor of chiropractic.

You never know until you hurt it how much you use your lower back all day long. When your lower back is injured, every movement becomes painful. Simple actions, such as getting out of a chair or bending over the sink, become excruciating, and your daily routine becomes difficult and frustrating.

Back pain affects 60 to 80 percent of U.S. adults at some time during their lives, and up to 50 percent have back pain within a given year.1,2  Some of these problems are easily treated and never return, but in five to ten percent of patients low back pain becomes chronic and the person continues to have recurrences and exacerbations.3

Effective treatment of uncomplicated lower back pain involves treatment in a chiropractor’s office and beginning and continuing an exercise program. A recent study conducted by the Medical Research Council, a research organization based in the United Kingdom, has found that patients given a combination of spinal manipulation and exercise experienced greater improvement in back function and greater reduction in pain compared to those treated with spinal manipulation or exercise only.4

Most mechanical lower back pain is associated with tight leg muscles and weak abdominal muscles. Leg muscles need to be stretched and abdominal muscles need to be strengthened to avoid recurrences of lower back pain.
People are generally not aware of these relationships. You may know you “should be exercising”, but you may be unaware of the importance of stretching. Also, abdominal strengthening is usually the last thing a person thinks of when he or she thinks of doing exercise.

Exercise is a three-step process: stretching, exercising, and abdominal strengthening. Stretching prepares you for the work of exercise, and is done first – before anything else – gently and gradually. You may be tighter than usual on a particular day. This is not important – you should never try to stretch to where “you think you should be”. Just stretch, making sure to pay attention to what you’re doing. It’s easy to injure a muscle if you’re thinking about something else, or if you’re rushing, trying to squeeze in some stretching before dashing off to the gym.

Abdominal strengthening helps support the lower back. Spinal muscles are not designed to carry your body weight. If your abdominal muscles are weak, then your back muscles will be used to carry your body weight, and eventually you’ll have a lower back injury.

Abdominal strengthening not only helps keep your lower back healthy, but also helps maintain good posture. Postural benefits include an easy, relaxed gait; muscles that are long and supple, rather than short and tight; and an open chest that allows for easy, smooth breathing.

Your body is a machine. Everything’s connected. A lower back problem affects many other areas, ultimately. By making sure to stretch regularly and by including abdominal exercises in your gym routine, you can help ensure having a lower back that works.

Who hasn’t had neck pain at one time or another? What’s more, many of us have experienced on-going neck troubles at some point during our lives. Looking at human anatomy, it’s no wonder pain strikes us so often in this vulnerable area. While the neck structure gives us an amazing range of movement with which to see our environment, it also leaves us prone to injury of the muscles, ligaments, tendons and joints. But by making regular visits to the chiropractor, paying attention to posture and doing regular stretching and strengthening exercises, our necks can be pain-free.

Frequent chiropractic adjustments help prevent neck pain from occurring in the first place, but some everyday activities such as poor posture during watching TV, using a computer, reading a book or talking on the phone can easily trigger neck pain. Here are a few tips for avoiding neck pain throughout your day:

• Pay attention to your posture. Check with your chiropractor for guidelines to help improve your everyday posture.
• Do not read hunched over a desk or table. Prop reading material at eye level.
• If you spend long periods on the phone at work or home, consider using a headset rather than cradling the phone between your head and shoulder.
• Don’t crane your neck to see a poorly placed computer monitor. Place the monitor at eye level, square to your shoulders if possible.
• Ask your chiropractor to show you neck exercises to strengthen weak areas or relax tight muscles.

Neck pain that won’t go away or keeps coming back can signal a more serious underlying problem such as a subluxation or degeneration in the joints (such as what occurs with arthritis). If you experience neck pain that doesn’t abate within 24 hours, seek the advice of your chiropractor for diagnosis and treatment.

Traveling can be rough on the body. Whether you are traveling alone on businessor on your way to a sunny resort with your family, long hours in a caror an airplane can leave you stressed, tired, stiff and sore.

“Prolonged sitting can wreak havoc on your body,” says Dr. Scott Bautch, immediate past president of the American Chiropractic Association’s (ACA) Council on Occupational Health. “Even if you travel in the most comfortable carrier opt to fly first class, certain pressures and forces from awkward positions can result in restricted blood flow. One of the biggest insults to your system from prolonged sitting is the buildup of pressure in the blood vessels in your lower legs. Contracting and relaxing the muscles helps the blood flow properly.”

Dr. Bautch and the ACA suggest the following tips and advice to fight the pains and strains of travel before they occur.

Warm Up, Cool Down

Treat travel as an athletic event. Warm up before settling into a car or plane, and cool down once you reach your destination. Take a brisk walk to stretch your hamstring and calf muscles.

In the Car

• Adjustthe seat so you are as close to the steering wheel as comfortablypossible. Your knees should be slightly higher than your hips. Placefour fingers behind the back of your thigh closest to your knee. If youcannot easily slide your fingers in and out of that space, you need tore-adjust your seat.
• Considera back support. Using a support behind your back may reduce the risk oflow-back strain, pain or injury. The widest part of the support shouldbe between the bottom of your rib cage and your waistline.
• Exerciseyour legs while driving to reduce the risk of any swelling, fatigue ordiscomfort. Open your toes as wide as you can, and count to 10. Countto five while you tighten your calf muscles, then your thigh muscles,then your gluteal muscles. Roll your shoulders forward and back, makingsure to keep your hands on the steering wheel and your eyes on the road.
• Tominimize arm and hand tension while driving, hold the steering wheel atapproximately 3 o’clock and 7 o’clock, periodically switching to 10o’clock and 5 o’clock.
• Donot grip the steering wheel. Instead, tighten and loosen your grip toimprove hand circulation and decrease muscle fatigue in the arms,wrists and hands.
• Whilealways being careful to keep your eyes on the road, vary your focalpoint while driving to reduce the risk of eye fatigue and tensionheadaches.
• Take rest breaks. Never underestimate the potential consequences of fatigue to yourself, your passengers and other drivers.

In an Airplane

• Standup straight and feel the normal “S” curve of your spine. Then userolled-up pillows or blankets to maintain that curve when you sit inyour seat. Tuck a pillow behind your back and just above the beltlineand lay another pillow across the gap between your neck and theheadrest. If the seat is hollowed from wear, use folded blankets toraise your buttocks a little.
• Checkall bags heavier than 5-10 percent of your body weight. Overheadlifting of any significant amount of weight should be avoided to reducethe risk of pain in the lower back or neck. While lifting your bags,stand right in front of the overhead compartment so the spine is notrotated. Do not lift your bags over your head, or turn or twist yourhead and neck in the process.
• Whenstowing belongings under the seat, do not force the object with anawkward motion using your legs, feet or arms. This may cause musclestrain or spasms in the upper thighs and lower back muscles. Instead,sit in your seat first, and using your hands and feet, gently guideyour bags under the seat directly in front of you.
• Whileseated, vary your position occasionally to improve circulation andavoid leg cramps. Massage legs and calves. Bring your legs in, and moveyour knees up and down. Prop your legs up on a book or a bag under yourseat.
• Do not sit directly under the air controls. The draft can increase tension in your neck and shoulder muscles.

Safe Travel For Children

• Always use a car seat in a car when traveling with children below the age of 4 and weighing less than 40 pounds.
• Askthe airline for their policy on child car seat safety. Car seats forinfants and toddlers provide added resistance to turbulent skies, andare safer than the lap of a parent in the event of an unfortunateaccident.
• Makesure the car seat is appropriate for the age and size of the child. Anewborn infant requires a different seat than a 3-year-old toddler.
• Carseats for infants should always face the rear. In this position, theforces and impact of a crash will be spread more evenly along the backand shoulders, providing more protection for the neck.
• Carseats should always be placed in the back seat of the car-ideally inthe center. This is especially important in cars equipped with airbags. If an air bag becomes deployed, the force could seriously injureor kill a child or infant placed in the front seat.
• Makesure the car seat is properly secured to the seat of the vehicle and isplaced at a 45-degree angle to support the head of the infant or child.

Household chores can be a pain in the sacroiliac. Unless you’re careful, routine activities around the home— washing dishes, vacuuming, even talking on the phone— can strain your back, including the sacroiliac area near the tailbone, and result in debilitating discomfort.

But you can protect your back by knowing the right way to go about such activities, according to the American Chiropractic Association (ACA).

Consider lifting. It doesn’t matter whether you’re picking up your child or a heavy bucket of water, you need to do it the proper way to avoid injury.

How? Bend from the knees, not the waist. As you lift, hold the item as close to your body as possible. If you have to turn to place it, step in the direction of the turn. That way, you’re not twisting your body and straining your spine.

Back-Saving Tips

The American Chiropractic Association suggest the following do’s and don’ts for chores and relaxation:

• When you wash dishes, open the cabinet beneath the sink, bend one knee and put your foot on the shelf under the sink. Lean against the counter so some of your weight is supported in front.
• When ironing, raise one foot a bit. Place it on a small stool or a book to take some strain off your back.
• To vacuum, use a “fencer’s stance.” Put all your weight on one foot, then step forward and back with the other foot as you push the vacuum forward and back. Use the back foot as a pivot when you turn.
• While talking on the phone, don’t cradle the phone between your ear and shoulder. That can lock up the spinal joints in the neck and upper back, and cause pain. Instead, hold the phone with your hand or use the speakerphone.
• While watching television or relaxing, don’t use the sofa arm as a pillow. The angle is much too sharp for your neck.
• Use a cold pack if your back begins to hurt. Wrap an ice pack in a towel moistened with warm water. The warmth gives way to gradual cold, which likely will alleviate the discomfort. (No ice? Try frozen veggies instead.)
• If pain persists for more than a day or two or if you experience numbness, tingling or weakness in your arms or legs, see a doctor of chiropractic. A doctor of chiropractic is an expert in spinal health and can help identify and treat your problem.