2

Back Pain Disclaimer .............................................................................................................. 5

Introduction ........................................................................................................... 6

Common Back Pain Problems ................................................................................ 7

Back Pain – Acute or Chronic .............................................................................. 8

Sprain or Strain ................................................................................................... 8

Whiplash ............................................................................................................. 9

Scoliosis .............................................................................................................. 9

Herniated Disk and Spinal Nerve Compression ................................................... 9

Degenerative Disk ............................................................................................. 10

Spinal Stenosis .................................................................................................. 10

What Causes Sciatica Pain? .................................................................................. 11

Herniated Disks ................................................................................................. 12

Spinal Stenosis .................................................................................................. 12

Spondylolisthesis .............................................................................................. 12

Piriformis Syndrome ......................................................................................... 13

Pregnancy ......................................................................................................... 13

Bulging Disk and Herniated Disk Differences........................................................ 14

What is a Bulging Disk? ..................................................................................... 15

What is a Herniated Disk? ................................................................................. 16

What are the Symptoms of a Herniated Disk? .................................................. 16

Sciatica and Lumbago .......................................................................................... 18

Causes of Lumbago ........................................................................................... 19

The Symptoms of Lumbago .............................................................................. 20

Sciatica Pain ...................................................................................................... 20

Treatment for Lumbago .................................................................................... 20

3

Health Issues That Cause Back Pain and Breathing Difficulties ............................. 21

Scoliosis ............................................................................................................ 22

Kyphosis ............................................................................................................ 22

Lung Cancer ...................................................................................................... 22

Pneumonia ....................................................................................................... 23

Muscle Imbalance and Back Pain ......................................................................... 24

Alignment and Misalignment of The Body ........................................................ 25

Practice Balance Therapy Exercises At Home .................................................... 26

Spondylolisthesis – Natural Treatments ............................................................... 27

Physical Therapy – Passive and Active Treatments ........................................... 28

• Physical Therapy Passive Treatments ................................................... 28

• Physical Therapy Active Treatments ..................................................... 28

Chiropractic Care .............................................................................................. 29

Activity Modification ......................................................................................... 29

Yoga .................................................................................................................. 29

Chiropractic Care for Back Pain ............................................................................ 30

Your Chiropractor Does Not ‘Crack’ Your Bones ............................................... 31

Spinal Adjustments ........................................................................................... 31

Chiropractic Mobilization .................................................................................. 31

Trigger Point Therapy and Chiropractic ............................................................. 32

Continued Chiropractic Care for Back Pain Relief .............................................. 32

4 Exercises for Lower Back Pain Relief ................................................................. 33

The Halfway Crunch .......................................................................................... 34

The Imaginary Chair .......................................................................................... 34

Stretch Your Hamstrings ................................................................................... 35

Partial Push-Ups................................................................................................ 35

Lower Back Pain – Natural Treatments ................................................................ 36

4

Boost Your Body’s Own Natural Painkillers ....................................................... 37

Start Doing Back Strengthening Exercises ......................................................... 37

Observe Proper Posture .................................................................................... 37

Hot and Cold Therapy ....................................................................................... 38

Natural Therapies ............................................................................................. 38

Conclusion ........................................................................................................... 39

5

Disclaimer We hope you enjoy reading this publication, however we do suggest you read our disclaimer. All the material written in this document is provided for informational purposes only and is general in nature. Every person is a unique individual and what has worked for some or even many may not work for you. Any information perceived as advice must be considered in light of your own particular set of circumstances. The author or person sharing this information does not assume any responsibility for the accuracy or outcome of your use of the content. Every attempt has been made to provide well researched and up to date content at the time of writing. Now all the legalities have been taken care of, please enjoy the content.

6

Introduction Back pain is so ubiquitous that it is almost disregarded by many. It is claimed that

some General Practitioners ignore or minimize back pain as a symptom, unless it

is acute or the major reason for presenting.

The following statements give some idea of the scope of back pain worldwide:

“ The National Health Services branch of the UK government says workers in the

United Kingdom miss an astounding 119 million workdays each year because of

back pain. Back pain problems account for as many as 1 in 8 cases of

unemployment in the UK alone.”

“It is estimated that as many as 80 of every 100 US residents will experience

significant back pain during their lifetime. In the United States alone, the total

costs of low back pain each year is more than $100 billion. This is because of lost

wages, as well as insurance and medical costs.”

These are truly astounding statistics, but still little comfort the person actually

experiencing the pain and discomfort of a ‘bad back’.

This eBook seeks to help sufferers understand what may be causing their pain and

clears up some common misconceptions. As well as discussing some common

specific conditions that contribute to back pain, it outlines natural methods of

overcoming and mitigating back pain.

7

Common Back Pain Problems

Lower back pain is the leading cause of disability around the world and it’s the

second biggest reason why people need to visit a doctor. It’s certainly a pity we

aren’t taught to care for our backs at a very young age. We just take our spine for

granted, not realizing that it can easily be injured.

8

Before we look at common back pain problems, let’s first look at the ‘back’. The

back starts from the neck and goes all the way down to the coccyx, or tailbone.

The back includes the vertebrae, the disks between each vertebra, the ligaments

and muscles which hold the spine, and many, many nerves. The back supports our

body and if something goes wrong, it can affect our life dramatically.

Back Pain – Acute or Chronic

A back problem is almost always first detected when pain is felt. It’s the body’s

way of letting you consciously know something is not right.

Acute back pain is often a symptom of a bone fracture, a disk herniation or

sprained ligament. During the first few days of developing an injury, acute pain

will radiate from the affected area.

The sensation of pain usually limits the person from doing any physical

movement. This is because movement generally exacerbates the pain.

Chronic pain is when the back pain seems to never end. It may be felt day after

day, year after year. The healing time is prolonged as the injury sustained may

require a lengthy healing process.

Chronic back pain may also be due to improper lifting techniques, excess body

weight and/or a lack of exercise.

Here are some of the most common back problems.

Sprain or Strain

When any of the ligaments or joints that support the spine become injured a

sprain may occur. On the other hand, a strain can be experienced as a result of an

injured tendon and/or muscle. A spinal sprain is common to those who

experience a fall or accident.

9

Whiplash

This is an injury to the cervical vertebrae and usually to the supporting tissues of

the cervical vertebrae. Whiplash occurs as a result of a sudden forward

acceleration or jerking of the head, which is common in car accidents. Whiplash

symptoms include the reduced ability to move the neck, muscle spasms and pain,

visual changes and nausea.

Scoliosis

Scoliosis is characterized by a sideway curvature of the spine. This condition

usually starts with the spine having a primary curve to one side, then developing

another curvature to the opposite side as a way of compensating for the primary

curvature. This leads to an “S” formation of the spine.

This condition often starts in childhood and may worsen as the skeletal system

reaches its maturity. Unfortunately, because most early cases of scoliosis do not

cause any pain, the presence of scoliosis is not detected until adolescence or

adulthood, when chronic back pain may begin.

Herniated Disk and Spinal Nerve Compression

A spinal nerve compression can cause debilitating back pain. Some conditions that

cause nerve compression include a herniated disk. A herniated disk is also

referred to as a ruptured disk.

Most cases of a herniated disk occur in the lumbar spine, however, there are also

cases of herniated disks in the neck. The herniated disk can cause irritation to the

nerves thereby adding to the pain. Many people develop sciatic pain from having

a herniated disk, which can cause weakness and numbness in the legs.

Quite often surgery is recommended for those patient’s suffering from herniated

disk pain. However, get a second and/or third opinion before making this life

decision.

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Degenerative Disk

This is the result of the body aging. The body’s intervertebral disks will exhibit a

diminished water volume which results in their dehydration. This triggers a

change in the disks shape and height. In turn, the space between two vertebrae

narrows and they can eventually touch and rub on each other.

This change can negatively impact the spine as an overgrowth of ligaments may

take place. This results in chronic back pain.

Spinal Stenosis

Stenosis is a medical term which means that an area that is normally open

becomes narrowed. A congenital condition is one of the causes why a spinal canal

may narrow. This spinal canal serves as the place where the spinal cord lies.

In some cases it is caused by degenerative changes brought about by arthritis. The

symptoms are somewhat similar to spinal cord or nerve root compression. It

often affects the lumbar region. Irritation and dysfunction of the nerve roots can

be experienced.

These are just a few common back pain problems, but if you feel any pain the

back at all, it’s time to visit your doctor to find out what is causing it.

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What Causes Sciatica Pain?

The sciatic nerve is the longest nerve of the body. It starts from the lower spinal

cord and then down through your hips and buttocks, then down the back of the

legs.

12

If you suffer from sciatica pain, you will most likely experience mild to severe pain

in the areas of your body where the sciatic nerve runs. There will also be times

when you may experience numbness and weakness in these body parts.

The reason you feel pain is because of the sciatic nerve compression, irritation

and swelling. The most common causes for developing sciatica pain are as

follows.

Herniated Disks

Each vertebra in your spinal cord is separated by a disk, which is a piece of

cartilage that helps enable flexibility. This cartilage serves as a cushion between

each of your vertebra. It allows your back to move and bend.

However, if the disks between your vertebrae become damaged in some way, the

surrounding nerves can become irritated, thereby causing much pain and

discomfort.

90% of sciatica pain cases are caused by disc herniation. Once the inflammation

ceases and healing occurs, sciatica pain will also decrease and ideally cease.

Spinal Stenosis

This condition is also known as "lumbar spinal stenosis" which is characterized by

the abnormal narrowing of the lower spinal canal. This narrowing causes pressure

on the spinal cord and nerve roots. Sufferers of this condition may also

experience muscle weakness, numbness, cramping and diminished reflexes.

However, unlike patients suffering from a herniated disk, an individual with spinal

stenosis experiences relief from pain if they sit down.

Spondylolisthesis

This condition is linked to a degenerative disk disorder. It is also associated with

birth defects, fractures or a disease of the bone. It occurs when one of the

13

vertebrae in the spinal column slips out, thereby causing nerve root irritation. This

usually happens in the lumbar spine.

Treatment for sciatica caused by isthmic spondylolisthesis may involve pelvic tilt

exercises. This is an exercise that keeps the spine in a flexed position.

Piriformis Syndrome

This is a rare condition which is classified as a neuromuscular disorder. This

condition occurs when the piriformis muscle starts to involuntarily tighten or

contract, which will then cause sciatica pain.

The piriformis muscles can be found in the lower part of the spine and connects

down to the thighbones. Piriformis syndrome worsens with prolonged sitting.

Pregnancy

Pregnancy can also be a trigger in developing sciatica pain. The compression on

the lower back doesn't help if it occurs. It can especially affect women who have

sacroiliac joint problems.

In addition to the lower back and pelvis having to support more weight, during

later pregnancy a hormone called relaxin increases the elasticity of the sacroiliac

joints. The increased elasticity of the SI joints will result in less stable joints,

allowing abnormal pressure on the sciatic nerves.

Since the most common cause of sciatic pain is through disc herniation, bed rest is

the most common treatment recommended. Some light physical exercises can

also help, but not as much as bed rest can.

In severe cases, medication and surgery are prescribed for treating the underlying

cause of the sciatica pain.

14

Bulging Disk and Herniated Disk Differences

To better understand the difference between a bulging disk and a herniated disk,

let’s first look at what a disk is.

15

The disk is the part of the spine that can be seen in between each vertebra of the

spinal column. These small disks serve as a cushion or shock absorber in between

each of the vertebra. Its tough circular exterior is called annulus fibrosus.

This outer layer of the disk is made up of sheets of collagen fibers which surround

the inner layer of the disk. The inner layer of the disk, which is referred to as

nucleus pulposus, is composed of a loose network of fibers.

These fibers are suspended in a gel-like substance called mucoprotein. This gel-

like substance in the disks makes it possible for us to turn and twist our body, and

to bend, without hurting the vertebrae.

The disks also act as shock absorbers, which allows us to run and jump without

breaking our spine. The disk serves as protection to the spine and its nerves from

any impact or stress that the body is exposed to every single day.

However, just like any other parts of the body, the outer layer of these disks may

become weak. This increases the risk of experiencing either a bulging or herniated

disk.

What is a Bulging Disk?

This is a condition where the disk outer layer is not broken and its inner layer,

which is the nucleus pulposus, is still intact. The sight of its inner content bulging

is much like a volcano that is about to erupt.

However, a bulging disk can be a precursor to herniation of the disk. Although the

bulging disk protrudes into the spinal canal its gel-like substance remains intact

and has not leaked out.

Through imaging, the bulge looks like a small bubble popping out. This bulge

usually does not affect the entire perimeter of the disk. Some cases may only

affect about a quarter to half of the entire circumference of the disk.

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What is a Herniated Disk?

A herniated disk is a ‘non-contained’ disk. It’s where the outer layer has been

broken and opened. It has ruptured. A herniated disk is also referred to as a

‘ruptured’ disk.

If a person is diagnosed with a herniated disk it means that the disk was placed

under pressure. Imagine a tube of gel being squeezed under force. The pressure

causes the inner content, which in the case of a disk is the nucleus pulposus, to

force a rupture in the outer wall and leak out.

If this occurs, its leaked contents may spread into the spinal nerves and spinal

cord.

What are the Symptoms of a Herniated Disk?

Compared to a bulging disk, people who have a herniated disk are more likely to

experience severe pain. This is because the leaked content of the disk contains

chemicals that may irritate the nerve roots. Therefore, painful swelling and

inflammation will be experienced.

People diagnosed with herniated disks also report feelings of electric-like pain.

The pain may shoot down to their lower extremities. To add to the pain,

numbness, stiffness, weakness and burning sensations are also felt.

This radiating pain can also be accompanied by muscle cramps, spasms and

general feelings of extreme discomfort.

The areas affected by pain symptoms will vary depending on the location of the

herniated disk. For example, if the herniated disk occurs in the neck area, the

person will experience neck pain that radiates down into the arms.

On the other hand, if the herniated disk is situated in the lower back, the areas

that are most likely to be affected are the feet and legs.

17

Individuals who often find themselves experiencing pain in their lumbar or

cervical spine area should consult a spine specialist. Experiencing tingling pain and

numbness that flows through the extremities is one of the telltale signs of having

spinal nerve irritation.

A bulging disk may not cause too much problem if the bulge does not come in

contact with the nerve roots of the spine. Some bulging disks heal on their own.

Others require non-surgical treatments such as chiropractic therapy or physical

therapy. Through physical therapy, the muscle structures surrounding the

affected part of the spine are worked on and strengthened.

Depending on the severity of the herniated or bulging disk, an individual might be

given epidural steroid injections and other medications to alleviate the symptoms.

These treatments offer only short-term relief. If symptoms and pain are not

relieved through these treatments, then in severe cases of herniated disks, the

patients may be advised to have spinal surgery. This is when the herniated disk is

removed to free the compression on the nerves.

However, if you don’t want to, don’t. Always get at least a second opinion and

become fully aware of all available treatment options. It’s your back and your

decision.

18

Sciatica and Lumbago

The word ‘lumbago’ originates from the Latin word ‘lumbus’ which means loin,

and today it is used as a general term to describe pain in the lower part of the

back.

19

Therefore lumbago is commonly known as having ‘low back pain’. Many people

think lumbago and sciatica are the same condition, which is totally

understandable.

The symptoms and specific causes of lumbago may vary, however, one of its

many causes can be sciatica pain.

Sciatica refers to a specific ‘radicular’ lumbar pain. The term ‘radicular’ comes

from the word ‘radiate’. This is why when a person is diagnosed with sciatica it

means that they are experiencing a radiating pain from the lower back, down the

upper thigh, to the back of the legs.

In other words, lumbago is a generalized condition, low back pain, with many

possible causes. Sciatica pain is a specific condition, a symptom of sciatica nerve

compression, which can be one cause of lumbago.

Causes of Lumbago

The causes of lumbago are not always easy to determine. Your doctor will

undertake tests or methods to help make a correct diagnosis, and will diagnose

first before administering any treatment methods.

Our lumbar region bears much of the body’s weight. It is also responsible for a

wide range of movement from the waist down. These responsibilities put

pressure on the tendons, muscles and ligaments that are supporting the lumbar

region.

Most cases of lumbago, or lower back pain, are brought about by mechanical

problems occurring in the muscles and joints located in the lower part of the

back.

The “wear and tear” of the joints in the lower back which is common among older

adults may also cause pain and inflammation.

20

The Symptoms of Lumbago

A sign of lumbago is pain felt in the lower back which may radiate down the

buttocks, groin or back of the thighs and the pain can worsen with movement.

An individual suffering from lumbago has limited movement. They can’t bend

forward or lean backwards freely, and trying to do so can cause a great deal of

pain.

A stiff back is also experienced as lumbago causes muscle spasms in the area

surrounding the spine. If this pain becomes severe, a limp or change in posture,

such as the back tilting to one side, can develop.

Sciatica Pain

As we explained above, sciatica pain is a radiating pain. It occurs from the sciatic

nerve roots being compressed, such as in the case of a herniated disk. Sciatic pain

may spread from the left or right side of the spine in the lumbar region. Severe

cases of sciatica can make it difficult for people to walk.

The sciatic nerve starts from the lumbar spinal region, your lower back. The sciatic

nerve is part of the nervous system which is responsible for the transmission of

sensations and pain. This is why when the nerve is compressed, severe pain is felt.

Treatment for Lumbago

Many cases of lumbago do not require surgical intervention and pain relievers are

prescribed. Wherever possible, bed rest is often the best short-term treatment

and will bring relief from the symptoms of lumbago.

21

Health Issues That Cause Back Pain and Breathing Difficulties

Do you suffer with health problems that cause both back pain and breathing

problems?

22

There are certainly instances where back pain is accompanied by a shortness of

breath, and it’s not uncommon at all. However, there are also cases where an

illness or disease causes both back pain and breathing difficulties.

Below are some examples of associated back pain and breathing problems.

Scoliosis

An individual having a problem with the structure of the spine faces a higher risk

of experiencing breathing problems, such as with scoliosis. Although it is

completely normal for the spine to curve, scoliosis causes the spine to develop an

abnormal curvature. The sideways curvature of scoliosis can significantly affect

the chest and ribcage.

As a result, the lungs are also affected, thereby causing difficulties with breathing.

This abnormal curvature of the spine may occur in the thoracic or lumbar area, or

both.

Kyphosis

The term “kyphosis” refers to a type of curve that is usually seen in the chest area

of the spine, although there are some cases of kyphosis that affect the lumbar

and cervical parts of the spine.

A kyphosis is a “C” curve in which its opening points to the front. The spine

normally curves this way, however, if the curve exceeds more than 40 degrees,

then the person is more likely to develop or have a spinal deformity.

Unfortunately, this curve puts pressure on the spinal cord causing compression to

the nerves. This in turn makes it difficult for the person to breathe.

Lung Cancer

Research reveals that there are approximately 25% percent of patients diagnosed

with lung cancer who have reported back pain as one of its symptoms.

23

If back pain occurs without physical activity and worsens when lying in bed, and

breathing is difficult, it’s time to visit the doctor to find out why. These symptoms

can be a sign of lung cancer.

A malignancy causes irritation to the nerves along the linings of the chest wall and

lungs. This occurrence is what triggers a sharp nerve pain. If it reaches the

metastasis stage, the cancer will not only harm the lungs, it will also affect the

spine, making breathing even more painful and difficult. This occurrence affects

more than 30% of lung cancer sufferers.

Pneumonia

Pneumonia is a condition caused by an infection deep within the lungs. Back pain,

which is one of its lesser known symptoms, is often observed among people

afflicted with bacterial pneumonia. If you have pneumonia, the pain is usually felt

in the middle part of the back.

This is also accompanied with chest pain, fever, a persistent cough and breathing

difficulties. Breathing only aggravates chest and back pain. The deeper the breath,

the more pain in the back is felt. However, it is important to note that not all

kinds of pneumonia cause back pain.

Since difficulties in breathing may lead to loss of consciousness, doctors will

address this issue before any back pain problems, which is totally understandable.

For any back pain and associated breathing issues, please contact your doctor

immediately. Neither one is pleasant to experience, and may be an indication of a

more serious problem.

24

Muscle Imbalance and Back Pain

A muscle imbalance can cause strain on the back and/or postural dysfunction,

which usually results in some degree of back pain.

The primary reason why many body aches and back pain exists in the first place is

quite often due to a muscle imbalance.

25

Alignment and Misalignment of The Body

The reason pain is felt is because the muscle imbalance causes tension and strain.

Muscle imbalances can cause poor alignment of the spine and the muscular

system. If the body is out of alignment it affects many parts of the body, and if left

misaligned for a lengthy period of time further problems can occur.

For example, the left side of the body may be tight and tense, while the right side

weaker and lacking strength. This then causes problems to the spine, resulting in

possible permanent spinal curvature.

A muscle imbalance can also affect the surrounding ligaments, joints and nerves.

Any deviation from an ideal spinal position will cause tension in affected and

compensating muscles and other components of the musculoskeletal system.

This will result in negative sensation – anything from mild discomfort to more

extreme pain.

Back pain is caused due to the continued pulling of the muscles, especially when

the range of movement further stresses the affected muscles.

The pulling of these muscles may cause pain that ranges from being barely

tolerable to severe, and if not treated can become severely chronic, to a point

where pain is an ever-present companion.

In addition, the muscle imbalance can also become aesthetically worrying and

unappealing. Severe cases of muscle imbalance can be physically seen, such as

with patients suffering with scoliosis. In these cases the muscle imbalance has

developed to such a degree as to cause a visually obvious spinal curvature.

Therapies Used For Treating Muscle Imbalances

Muscle imbalances can affect anyone regardless of age. Physical therapy exercises

are often used to treat the tensed, imbalanced or stressed muscles. Natural

therapies are often used for correcting a muscle imbalance, instead of traditional

muscular pain management, such as NSAIDs and other pain relievers.

26

The traditional analgesic pain relievers only offer short term pain relief. They

don’t treat the muscle imbalance that is causing the pain. Conversely, muscle

balance exercises are for strengthening the muscles and getting them back into

alignment as much as possible.

Some natural therapies include chiropractic care, physical therapy and Bowen

therapy. If the muscles are strengthened, they become more resilient and better

able handle the body’s weight and perform its required functions. Over time they

can slowly bring the body back to a healthier, stronger position.

Practice Balance Therapy Exercises At Home

You can certainly visit your physical therapist, however, you may like to do muscle

balancing exercises at home. If so, speak to your physical therapist or health care

professional for the best muscle balancing exercises suitable for you.

Your desired outcome will naturally take time and require continuous effort on

your part. Bringing your muscles back into alignment is not a quick, easy task,

which is why many people suffering with chronic back pain don’t do enough to

overcome the problem.

This is understandable – reparation movements can be discomforting, distressing

and even painful. It can require real emotional strength to push through with

necessary exercises to rebalance muscles and improve spinal position.

However, avoidance of short-term pain does not address or repair the underlying

problem. The problem is exacerbated and so the muscle imbalance continues and

even worsens.

An essential point is that these exercises are not for everyone or every condition.

Some may even cause harm to those patients with certain musculoskeletal

medical conditions. In all cases it is essential to follow strict professional care and

advice that is specific to your particular situation.

27

Spondylolisthesis – Natural Treatments

Spondylolisthesis is a condition that refers to a vertebra that slips forward onto

the bone below in the lower back region, resulting in abnormal placement of the

vertebrae. If the vertebrae begins to press on nerves, severe back pain can be felt.

28

The severity of Spondylolisthesis can be determined by grading the level of

vertebral slippage. These levels start at grade 1, where the slippage is not more

than 25%, up to grade 4, where the reading is up to 100%.

Any nerve pressure can cause excruciating pain, so patients usually look for some

sort of treatment. Treatments for this condition rarely require any invasive

procedures and most cases of Spondylolisthesis can be treated successfully using

natural treatments.

Some of the common natural treatments for this condition are the following:

Physical Therapy – Passive and Active Treatments

• Physical Therapy Passive Treatments

Deep Tissue Massage - This type of massage helps your body to readjust to the

slipped vertebra. Friction and direct pressure will be used by the therapist in

order to release the tension build up in the soft tissues located in the lower back.

Hot and Cold Therapies - The therapist uses heat to allow more blood to circulate

to the affected area. An improvement in blood circulation promotes healing as

the much needed nutrients and oxygen are brought to the affected area.

Cold therapy helps reduce the inflammation, pain and muscle spasming, by

slowing down the speed of the circulation. During the treatment process, the

therapist can either use an ice massage or a cold pack.

• Physical Therapy Active Treatments

Active treatments are those that require physical effort on the part of the patient.

This is usually undertake under the guidance of a physiotherapist, who will

determine the exercises – type, range and intensity - appropriate to the specific

circumstances.

29

The physical therapist will teach the patient various exercises aimed at improving

their strength, range of motion and flexibility. Active treatment methods will be

structured based on each person’s medical history and overall health. Patients

will also be taught how to correct their body posture by incorporating improved

ergonomic principles into their daily routine.

Chiropractic Care

A chiropractor will check for any signs of tenderness and tightness, and range of

movement. Through chiropractic care that the patient’s musculoskeletal structure

can be often be healed without invasive surgery. Chiropractors will focus on the

vertebrae causing problems, and/or surrounding areas, to promote the body’s

own natural healing from within.

Activity Modification

Spondylolisthesis is often caused by a sporting injury or heavy work, so activity

modification is one of the most important steps in treating the problem. The

patient will be advised to avoid contact sports or other physical activities that

require hyperextension of the lower back.

Yoga

Yoga exercises will help strengthen the lower back muscles. The stretching

exercises in yoga are extremely beneficial, however, as with all exercise and

injury, care must be taken so as to avoid exacerbating any condition. The yoga

exercises will strengthen the muscles which in turn support the spine.

Before choosing any kind of natural treatment for spondylolisthesis, first consult a

professional. In treating any back pain problems, you will need to have patience

and perseverance in the treatment process.

Try not to allow your current pain to be your only deciding factor in choosing

surgery as a quick-fix. It’s not always the best solution for the long-term and it’s

certainly not your only one.

30

Chiropractic Care for Back Pain

If you are a person who visits your chiropractor regularly to keep your body in tip-

top shape, or if you make regular visits to relieve chronic back pain, you will more

than likely love your chiropractor.

If you have never been, you may be wondering if they will ‘crack your bones’ and

cause more pain than you are already experiencing. To make it perfectly clear and

to ease your mind, chiropractors do not crack bones.

31

Your Chiropractor Does Not ‘Crack’ Your Bones

Chiropractic care is a non-surgical treatment that helps many problems that affect

the musculoskeletal system and nervous system. Chiropractors perform specific

manipulations to the spine and its surrounding structures. As they make their

manipulations, you may hear a sound that may sound like a pop or crack, but it’s

just a change in the pressure of the joint.

Some patients don’t even feel like they have been ‘fixed’ unless they hear the

popping sounds. They assume the bones have ‘cracked ‘ back into place. This is

not the case. However, they will certainly feel better if any misalignment is now

realigned.

Chiropractors may use different methods when treating your back pain. For

example, they may use a hands-on approach or special instruments. Depending

on your problem, they will assess what treatment will work best for you.

Spinal Adjustments

Spinal adjustments or spinal manipulation is also referred to as “spinal

manipulative therapy”. This is when chiropractors may use their hands or another

device when applying controlled force to specific areas of the spine.

With spinal or manual manipulation, a spring-loaded pistol-sized device is often

used. This applicator is an amazing device if you have ever seen it in action. The

chiropractor uses it to make adjustments to the vertebrae.

When administered, it causes a high velocity thrust which is aimed at the

abnormal vertebra. There are also non-thrusting devices used. Again, your

chiropractor will use what is best for you.

Chiropractic Mobilization

This involves low velocity manipulation where the muscles and joints are moved

and stretched. The main goal of mobilization is just that.

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To increase the range of motion in the problem areas of the muscles and joints. If

the problem area can gain a better range of motion, then the pain and discomfort

experienced will more than likely reduce.

Trigger Point Therapy and Chiropractic

Have you ever had someone rub your sore painful back as they do you feel their

fingers hit the ‘pain’ spot and you say, “That’s it! Right there!”

Well if you have then perhaps you have also seen your chiropractor do the exact

same thing. It’s as if they know exactly where it hurts. They know all your trigger

points. Once they know where it hurts they can focus on applying pressure to the

painful areas.

It may seem contradictory that pressure is applied to painful areas, but it actually

opens up the area and releases the tension. It actually feels good to have the

painful parts pressed.

Continued Chiropractic Care for Back Pain Relief

For every chiropractic treatment plan, the goals are factored by the severity of

the patient’s pain. The process of healing or pain management is taken into

consideration, and so is the patient’s current physical disabilities and level of

activity intolerance.

The main goal of the chiropractic treatment session is to either reduce any

current back pain as much as possible, ease any nerve irritability, and/or restore a

patient’s range of motion.

As with any treatment, the best course of action is to make regular maintenance

and management visits for improved overall health. Your chiropractor is one

health care professional that can do a lot more than simply ‘crack’ your back.

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4 Exercises for Lower Back Pain Relief Most people will experience back pain at some point in their lives. You might over-exert yourself, move the wrong way, attempt to lift something improperly, and back pain is your unwanted reward. Lower back pain is the most commonly reported form of back pain and usually fixes itself in a few weeks.

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Sometimes the condition lasts for a few months, but the human body is pretty good at repairing itself. As long as you don't aggravate the problem or injure your back again, you will usually soon be back in action like nothing ever happened. Since, statistically speaking, you are probably going to have to deal with this problem eventually, it makes sense to know what you can do to minimize the negative influence of back pain on your life. The following exercises have been proven by many to speed up your recovery from lower back pain, whether it is a one-time or chronic condition. The Halfway Crunch

Lie as comfortably as possible on your back with your feet flat on the floor and your knees bent. Cross your arms, holding opposite shoulders, and squeeze your tummy muscles, then slowly move your shoulders up off the ground. Exhale as you raise your shoulders, hold briefly for a few seconds, then lower back to the starting position. Perform 7 to 10 times. The Imaginary Chair

This exercise is sometimes called the wall sit. Stand about a foot away from a wall, and slowly lean backwards until you feel your back resting perfectly against the wall. Gently slide your body downwards until your knees are bent as though you are sitting, while still pressing your lower back against the wall. Hold this position while you count to ten and then slide your body back up the wall into the starting position. Repeat 10 times if possible.

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Stretch Your Hamstrings

Lie on your back and bend your knees as if you were going to perform a halfway crunch. Roll a towel lengthwise and place it under one of your feet to form a stirrup. Straighten this leg while pulling back towards yourself with the towel. Keep your leg straight and you should feel a pulling sensation on your hamstring, on the back of your leg. Hold your leg in the air for 15 to 20 seconds, and repeat 3 to 5 times for each leg. Partial Push-Ups

Lie on your stomach and place your hands directly under your shoulders. Push up slowly onto your hands, rising from your upper body rather than your pelvis. You can alternately place your elbows on the floor below your shoulders and hold that position if pushing up from your hands is too painful. Your goal is not to perform a traditional push-up, only to raise most of your upper body. Hold for a count of 10, then repeat 7 to 10 times. Avoid toe touches, sit-ups and leg lifts, focusing instead on the exercises just covered. The idea is to strengthen your back, leg and stomach muscles, without putting undue pressure on your lower back. Exercises and physical activities which support your spine should be the focus, and depending on the severity of your injury or pain, you may want to consult a physician or chiropractor first to ensure you don't aggravate the problem.

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Lower Back Pain – Natural Treatments

There’s no argument that lower back pain is debilitating, however, before you

reach for over-the-counter painkillers you may like to try a few natural treatments

such as these listed below.

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Boost Your Body’s Own Natural Painkillers

The human body is amazing in many ways. One is its ability to produce

endorphins which serves as our very own natural painkillers. When the body

produces these natural pain relieving chemicals, the pain signals to the brain are

blocked or reduced in intensity. One of the best ways to boost or enable your

body to produce these feel-good hormones is to engage in aerobic exercise or any

physical activity.

Start Doing Back Strengthening Exercises

There are special exercises you can do to help improve the strength of your back

muscles. If you develop the strength of the muscles surrounding your spine, your

body has an improved ability to hold the spine in it’s correct posture. This in itself

can reduce pain as it lessens any pressure on surrounding nerves.

Only do the exercises your physiotherapist or health care professional

recommends to you, as you may inadvertently do more harm than good.

Your friend may be told to do certain exercises, but they may not be the ones you

should be doing. So don’t second guess or make up your own routine.

Observe Proper Posture

Poor posture is a common cause of back pain so take note of how you stand or sit.

If you have to sit for lengthened periods of time, just make sure you get up and

move every hour.

A simple walk to stand straight will help improve your posture. Be especially

mindful every time you do and stand tall.

If you find it difficult to observe your posture, there are special aids you can use,

which include ergonomic chairs or seat aids. There are also special garments you

can wear. These aids will both remind and help you improve your posture.

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Hot and Cold Therapy

If you use hot or cold therapy remember what you are trying to accomplish.

Applying a hot pack may feel good to you, whereas a cold pack may not. However,

heat will not reduce inflammation, whereas cold pack applications will.

Ice can serve as an anesthesia to help slow down the impulse of compressed

nerve pain. Heat applied will improve blood circulation enabling healing nutrients

to circulate to the affected area.

Natural Therapies

There are many effective bodywork therapies for treating back pain, including

chiropractic care, Bowen therapy and massage. There are many more of course,

you should try a few and see which ones work to reduce your own pain.

There is no one magic fix, and different treatment protocols will differ in

effectiveness from person to person and condition to condition.

Acupuncture is another natural treatment that people have had success with in

dealing with and healing their back pain. The thought of tiny needles may not be

something you can handle, but it far less invasive than first appears.

It has been used for centuries and for good reason.

Another natural treatment is kinesiology. A Kinesiologist will perform muscle

testing to determine and pinpoint where there is an imbalance in the body. It

promotes faster healing naturally.

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Conclusion

If you are troubled by back pain, you are in good (and regular!) company. It seems

very non-intuitive that in this day and age back pain should be the epidemic it is.

Aren’t we mostly working far less physically than people were in the past? Yet

back injuries and conditions and related pain seem more common than ever.

Maybe there is an inkling of understanding there. Is our current lifestyle affecting

our spinal and muscular integrity?

This eBook has given some real explanation of different conditions that can result

in back pain. Of greater benefit, it has detailed proven natural methods for

overcoming back pain.

Some of these are treatments that can be provided by a therapist in different

disciplines, others are able to be undertaken at home, cost-free. Some of these

treatments will better help alleviate acute (current) pain, others will be better for

treating the underlying problem, to improve the situation for the long-term.

There are many treatments and exercises that will do both.

It is often too easy to reach for a pain-killer, or to undertake surgery as a means to

stop the pain. This is very understandable, as pain is a huge motivator.

However, it needs to be said that where at all possible, these should not be the

first choices.

Undertaking natural treatments that focus on improving spinal and muscular

integrity will require personal effort, and maybe even more discomfort in the

short term.

But the results will be more enduring, and not contribute to future problems,

which is always a risk when the pharmaceutical or surgical option is superficially

undertaken.