Health and Wellness – Back Talk

As a chiropractic physician specializing in back injuries, I understand the debilitating effects that such injuries can have on daily life. Whether it’s a sudden twinge while lifting heavy objects or a gradual onset of discomfort from poor posture, back injuries are all too common—and they demand proper care and attention to facilitate healing and prevent further damage.

When you experience a back injury, the first step is to seek chiropractic care. A chiropractor can assess the extent of the injury, identify any misalignments or imbalances in the spine, and provide gentle spinal adjustments to alleviate pain and restore proper function. These adjustments help reduce inflammation, relieve pressure on nerves, and promote healing in the affected area.

In conjunction with chiropractic care, massage therapy can be highly beneficial for relieving muscle tension and promoting relaxation in the affected area. A skilled massage therapist can target specific muscles that may be tight or strained, helping to improve circulation and facilitate the healing process.

Home Stretches:

In addition to professional care, incorporating targeted stretches into your daily routine can help alleviate pain and prevent future injuries. Here are some effective stretches for the lower back:

1. Child’s Pose: Kneel on the floor, then sit back on your heels and stretch your arms forward, lowering your chest toward the ground. Hold for 30 seconds to 1 minute, breathing deeply into the stretch.

2. Cat-Cow Stretch: Start on your hands and knees, then arch your back up like a cat while exhaling, and then drop your belly towards the floor while inhaling, lifting your head and tailbone. Repeat for 10-15 repetitions.

3. Piriformis Stretch: Lie on your back with both knees bent. Cross one ankle over the opposite knee, then gently pull the bottom knee towards your chest until you feel a stretch in the buttocks. Hold for 30 seconds on each side.

4. **Hamstring Stretch:** Sit on the floor with one leg extended and the other bent, foot flat on the floor. Lean forward from the hips, reaching towards the toes of the extended leg. Hold for 30 seconds, then switch legs.

5. Quadriceps Stretch: Stand tall, then bend one knee, bringing the foot towards the buttocks. Hold the ankle with the corresponding hand, gently pulling the foot towards the glutes. Hold for 30 seconds, then switch legs.

6. Knee to Chest Stretch: Lie on your back with both knees bent. Bring one knee towards your chest, grasping it with both hands. Hold for 30 seconds, then switch legs.

McKenzie Protocol:

The McKenzie protocol, developed by physiotherapist Robin McKenzie, is a series of exercises aimed at relieving back pain and restoring function through specific movements and positions. These exercises include:

1. Extension in lying: Lie on your stomach with your hands under your shoulders. Push up with your arms, lifting your chest off the ground while keeping your pelvis and legs relaxed. Hold for 5-10 seconds, then lower down. Repeat for 10-15 repetitions.

2. Prone Press-ups: Lie on your stomach with your hands under your shoulders. Press up with your hands, lifting your upper body off the ground while keeping your pelvis and legs relaxed. Hold for 5-10 seconds, then lower down. Repeat for 10-15 repetitions.

3. Flexion in lying: Lie on your back with your knees bent. Gently pull one knee towards your chest, holding it with both hands. Hold for 5-10 seconds, then lower down. Repeat with the other knee. Repeat for 10-15 repetitions on each side.

Strengthening Exercises:

To prevent future back injuries, it’s important to strengthen the muscles that support the spine. Incorporate exercises such as:

1. Bridge Pose: Lie on your back with knees bent and feet flat on the floor. Lift your hips towards the ceiling, keeping your shoulders on the ground. Hold for 10-15 seconds, then lower down. Repeat for 10-15 repetitions.

2. Bird Dog: Start on your hands and knees, then extend one arm forward and the opposite leg back, keeping your back flat. Hold for 5-10 seconds, then switch sides. Repeat for 10-15 repetitions on each side.

Hot and Cold Therapy:

Finally, alternating between hot and cold therapy can help reduce inflammation and alleviate pain. Apply a cold pack to the affected area for 20 minutes, then switch to a hot pack for another 20 minutes. Repeat this process several times a day as needed.

If your back pain persists or worsens despite home care, don’t hesitate to seek further evaluation from a chiropractic physician. At Advanced Chiropractic, we offer comprehensive assessments and personalized treatment plans to help you recover from back injuries and return to living life to the fullest.

Dr. James Yewchuk, D.C., serves the Klamath tribes in Chiropractic Care and is the owner of Advanced Chiropractic Massage & Physical Therapy in Klamath Falls.