Understand how your spine and discs are inclusive of each other. How we are helping more people then ever with their back and disc issues successfully.
By treating the spine and helping with spinal health a massive component of this is 1)keeping the spine and discs as healthy as possible 2)if there is already damage minimising that impact.
Short term to heal and feel better but longer term to support the health of your spine and discs long term.
We all know friends, family or colleagues who’ve had severe disc and nerve issues. Its one of the worst spinal conditions you can get and requires expert guidance and treatment, to avoid longer term pain and disability.
Learn about Sciatica, Low Back Pain & Chiropractic
Sciatica is one of the worst and most common symptoms we can see from the low back in clinic. It is an indication that things have become considerably progressed and aggravated in the lower back.
Its very important to understand Sciatica is only a symptom and not a diagnosis and there is a lot of causes of sciatica.
Proper assesement, diagnosis and a plan of treatment if crucial.
Imaging such as MRI is only to be considered in very few individual specific cases. Which often leads to complications and delays in accessing the necessary treatment at early stages, when management of the conditions is easier.
5 Easy Daily Stretches to help with shoulder pain and mid back pain and tension
As always these exercises should be done when prescribed during the correct phase of your chiropratic treatment.
Stretches should be slow and controlled not aggravating and forced. Its normal to feel a tension or light ache but stay away from sharpness and pain. For these exercises you’ll need a towel and a light weight.
Shoulder Rolls – Tall, clockwise and anticlockwise rotations through the shoulders shoulder blades, chest and mid back.
Shoulder Extension – With towel behind the back in two hands pull back and separate with the towel to create tension
Shoulder Towel Rotation – With the towel again behind the back, one hand going over the top and one going under to the low back gently pull the towel as high then as low as the shoulders will allow.
Shoulder Weight Rotation – With the head supported on your side, the arm should be resting at the waist with the elbow at 90degrees. Holding a light weight then let the arm rotate in and out
Scapular Press Ups – On the floor in either a conventional press up or modified on your knees. The aim is to lock the arms out and and move the body up and down using the shoulders and shoulder blades. This will be a much smaller movement then you’d expect. 3
5 Best Stretches to help with hip and pelvic stiffness & Pain
Never Stretch into Pain or feel aggravated through these positions, you are to guide and progress not be aggressive through these actions.
Hip Flexor Stretch – Keep the low back tall, move the hips forward, raise the arm above the head on the stretch side and hold for 10seconds on each side, repeat 3x
Hip Flexor to Hamstring – From the hip flexor stretch position you can then move the hips backward, straightening the bent leg in front of you. With this leg straight and low back supported lean into the hamstring. hold for 10seconds and repeat 3x on both sides
Hamstring Progression- Using a strap, band or towel, laying on your back, try and gently straighten the leg. Both sides hold for 10seconds repeat 3x.
Hip Rotation -Lying on your back bend one knee and bring the ankle or foot of the other side onto the bent knee. Use your hands on the bent knee side to gently pull towards yourself. On both sides hold for 10seconds and repeat 3x.
Pigeon – (Advanced rotation) with one leg in front of you bent and folded across across your centre line, your back leg should be straight and hips level. Use the arms and upper body to move forward over your front folded leg. Both sides 10second holds and repeat 3X daily.
If you need any more help or advice please email info@dublincitychiropractic.
Exercises are only supportive of a working body, If you are inflamed or experiencing intense pain levels. These are not advisable and please make an appointment with your Chiropractor.
5 Easy Exercises to help improve Bad Posture and Anterior Head Carriage
Great exercises for office works, drivers and people sitting at technology. Can help with neck pain pain, back pain, headaches and shoulder pain.
Wall Angel – Back, arms, and head flat against the wall, Arms at 90°, initially rotate the arms up and down, then pull the arms up to the ceiling then down to the floor, whilst keeping your body flat – 30-60Seconds Daily
Chin Tucks – Practise this on the floor with something soft behind your head initially. Its a subtle movement, firstly tuck the chin down slightly then pull (retract) the head backwards using the neck musculature and hold for 5 seconds repeat 5-6times
Foam Roller Extension – Against a foam roller or modify with a rolled up towl and create extension through your upper back shoulders and neck
Cobra Extension- Lying on your front, brace your core and then lift the shoulders, chest and neck up, with the arms pulled back and trying to pull your shoulders together. Squeeze in this position for 6-8seconds and repeat 3-5times
Pectoralis (chest) Stretch – In a door frame, bring your arms up to 90° move your feet forward so that you feel a tightness into your chest and then pull forward and back – Repeat for 20-30seconds.
As ever these exercises should be painless and not generate pain either during or after the exercise.
How to brace and contract for stability and strength in your spine
Previously we have learnt how to breath correctly and control are breathing cycle. Now we will learn how to start controlling and activating our core control to help create spinal stability.
Your Core is made of up of a series of muscle groups surrounding and helping to control your trunk. spine & posture. The main areas being your diaphragm, abdominals, spinal and pelvic floor each area made of superficial and deeper muscle groups.
Connecting With Your Core
Lie on your back with knees bent, pelvis and low back tucked back to the ground,
Place your hands, flat palm down, below your belly button and above your trouser line — this is your target area of contraction,
Initially start your controlled deep breathing cycle – trying to fill the stomach,
At the peak of your inhale try and contract your lower abdominal muscle group where your hands are placed, hold for a couple of seconds and release the contraction and breath out,
Once you start being able to more comfortable with this you can try and hold the contraction through the entire breath cycle
Practise daily for a couple of minutes
note- once you are bracing correctly there should be very minimal impact on your breathing from the lower abdominal contraction
Juker, D. et al. Quantitative intramuscular myoelectric activity of lumbar portions of psoas and the abdominal wall during a wide variety of tasks. Medicine and Science in Sports and Exercise, 30 (2): 301-310.
McGill, S. Low Back Disorders: Evidence Based Prevention and Rehabilitation. 2002. Human Kinetics Publishers.
From the moment we are born until we take our last breath…..how much time do you take to think about breathing?
Pulmonary Oxygenation in your lungs is a key component of life, health & wellbeing. This should be done normally through diaphragmatic (belly) breathing. During this blood oxygenation, digestive organ stimulation, and normal blood flow & tissue nutrition is achieved.
Chiropractic patients with chronic pain, hyperalgesia, muscular tension, sitting ergonomics, postural disturbance, thoracic & rib issues classically costochondritis have common breathing pattern disturbances which utilise the upper chest and shoulders. Negatively effecting the diaphragmatic musculature and making accessory breathing muscles work harder – adding to tension in the shoulders, upper back, neck & jaw.
Chest breathing is also a key component of our flight or flight sympathetic stress response & a hallmark of hyperarousal. Which is why as times of peak stress we can hyperventilate and a sign often associated with panic or anxiety attacks.
We take diaphragmatic breathing into account during spinal rehabilitation as it a as it helps create healthier movement patterns, to develop normal movement & strength from. Which will help the process of healing, stress and wellbeing.
Breathing Exercise One;
Lying on the ground body relaxed pelvis and low back comfortably tucked back to the floor. Place your hands below your your rib cage and above your belly button (as shown below).
Aim to breath into your abdomen/stomach area. Advancement of this is to start tilting your pelvis back and forward whilst concentrating on your smooth even full breath. Practise breathing through your nose and exhaling through your mouth.
A continuation from the above exercise is to start following a set pattern to control the diaphragm, volume and rate of breathing. Its an extremely good when anxious or stressed to reduce sympathetic stress and bring you into a more parasympathetic state. The change this can create an incredible lowering of your heart rate..
Take your time with this the aim is to be controlled and relaxed. Even starting to do this 1 or 2 times a day for a few minutes can create physiological body changes.
When mastered, this can then be done in sitting, standing or normal day to day activities
Inhale through the nose and exhale through the mouth!
Remember we are breathing to mobilise the rib cage and reduce physical tension throughout the body, promoting mental/emotional relaxation, deeper sleep, improved energy levels, and decreased levels of stress.
Day to Day also try and practise nasal breathing as much as possible!
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Here is a brand new study not even put to print in any journals as of yet! What is concludes the benefits chiropractic treatment had on patients with a new case of low back pain when compared to patients taking drugs or a placebo.
Exactly what out patients in the clinic and around the world already know.
“Study Design. A randomized double blinded placebo-controlled parallel trial with three arms.
Objective. To investigate in acute non-specific low back pain (LBP) the effectiveness of spinal high-velocity-low-amplitude (HVLA) manipulation compared with the non-steroidal anti- inflammatory drug (NSAID) diclofenac and with placebo.
Summary of Background Data. LBP is an important economical factor in all industrialized countries. Few studies have evaluated the effectiveness of spinal manipulation in comparison to NSAIDs or placebo regarding satisfaction and function of the patient, off-work time and rescue medication.
Methods. A total of 101 patients with acute LBP (<48 h) were recruited from 5 outpatient practices, exclusion criteria were numerous and strict. The subjects were randomized to three groups: 1. spinal manipulation and placebo-diclofenac, 2. sham manipulation and diclofenac, 3. sham manipulation and placebo-diclofenac. Outcomes registered by a second and blinded investigator included self-rated physical disability, function (SF-12), off-work time and rescue medication between baseline and 12 weeks after randomization.
Results. 37 subjects received spinal manipulation, 38 Diclofenac and 25 no active treatment. The placebo group with a high number of drop outs for unsustainable pain was closed praecox. Comparing the two active arms with the placebo group the intervention groups were significantly superior to the control group. 93 subjects were analyzed in the ITT-collective. Comparing the two intervention groups, the manipulation group was significantly better than the Diclofenac group (Mann Whitney test: P = 0,0134). No adverse effects or harms were registered.
Conclusion. In a subgroup of patients with acute non-specific LBP spinal manipulation was significantly better than NSAID Diclofenac and clinically superior to placebo”