The spine is designed to move. Each vertebra is connected to the next by a disc and 2 facet joints. It is similar to a snake, which is not surprising as we evolved from the same source. For optimum health our backs should be mobile at every joint. Our spines should be as fluid and flexible as a snake. However, they are not. This may, in part, be due to our upright posture which puts more stress on the spinal muscles and joints.

You may have noticed that young people are flexible while older people are more stiff. The older we get the more our backs stiffen up. This is because the fibres that cover our spinal joints get thicker and more brittle over time. These fibres are a kind of scar tissue and those parts of the spine that get more stress on them due to our habitual postures or repetitive work activity, tend to develop more scar tissue. This is called “wear and tear” by some people and may be the first stage of arthritis.

Chiropractic treatment releases the adhesions that form on people’s spines giving them more mobility. When you have a more mobile spine you suffer less pain. Many people think that a chiropractor’s job is about relieving back pain. It is not. It is about restoring mobility.  Reduced pain is a by-product of chiropractic treatment

The first stage in restoring health to your back is to improve mobility. When your back is more mobile it is important to work on your core strength. Core stability exercises, such as taught in a Pilates class, help to strengthen the muscles that support the spine. They also help to develop neurological control over these muscles so that they contract to protect the back at the right time. (It doesn’t matter how strong a muscle is, if it contracts at the wrong time it is useless!)

A mobile spine and strong core are the two essential components of a healthy back. One without the other is insufficient. If you spinal joints are inflexible  your spine is like a solid broom handle. The muscles around it, that move the vertebrae, are ineffective if the joints cannot move. On the other hand a flexible back without a strong core is unstable.

When your back is flexible, strong and stable then all you have to do is to use your back the way it is meant to be used. That is to be active in your daily life; Keep your whole body moving as much as possible. The beauty of being pain-free is that you don’t have to think about your back, you can just get on with the things you want to.

The first thing you should do, if you are experiencing recurring pain, is to get it checked out professionally. If you have nothing seriously wrong, and the problem is mechanical (i.e. bones muscles and joints) a visit to the chiropractor will probably sort it out.

However, many people find that the pain may recur in the future. Why? There can be many reasons. Here are some of them:

1.       Repetitive stress at work.
2.       Poor posture.
3.       The tissues become weakened and prone to re-injury.
4.       Stress or anxiety cause ongoing muscle tension.
5.       Loss of tissue resilience due to ageing.

A combination of these and other factors often lead to tissue damage. It may take a course of treatment and rehabilitation exercises to heal, but it can be difficult to remove all the causes of the problem. For example. You may be putting a lot of stress on your shoulder because of your job as a builder. Or you may be sitting for hours on end over the computer. You cannot just quit your job so the strain on your body is going to continue.

I teach my patients exercises and tricks to help avoid the worst excesses of posture, but with the best will in the world… this might not be enough; For some people, the painful symptoms will return and there is nothing they can do about it.

Well, actually there is; You can reframe pain.

As I have said, if the pain is severe and ongoing, you need to see a professional. Let’s assume you have done this. You have had some treatment the pain has gone away. But now you feel it starting to come back. This can be frustrating and upsetting especially if you thought you had got on top of it.

Firstly, you need to stop the negative thoughts, let go of the frustration and upset, and think about what you can do. You must do this because negative thinking will make the pain feel worse. Remember the pain is not as bad as it was originally; it is just starting to return, don’t catastrophize; it is not going to be as bad as it was before because you are going to take control.

See the pain as a reminder to take special care of yourself. It is like the oil indicator light in your car; There is no need to panic if the light comes on; It comes on long before your engine has run out of oil. You have plenty of time to top it up.

By the time you have been through a course of treatment you will have learnt the main causes of your pain. So you know what to do. Have you been working too hard, are you under a lot of stress, have you been sitting round in poor posture? It is simple, change what you have been doing and the pain will go away. The original injury will not return.

This is the reframe then: Originally pain was your enemy; it ruled your life and it was unbearable. Now the pain is your friend. It is your warning light. You can say “thankyou” to your body for giving you this warning before injury comes. Do what you need to take the strain from your body, and the pain will go away.

How Mindfulness Can Help

Mindfulness is a powerful tool to help address many of the causes of back pain because it puts your mind back in touch with your body. Our modern world tends to make us goal focused, looking out there, while we are unaware of the subtle tensions that arise in our bodies through everyday activity. These tensions can build up to such a degree that the body finally starts to break down, leading to pain. When you are more in touch with your body you will not like the effect of eating unhealthy food, you will feel restless with a sedentary lifestyle, you will be aware of the hormonal changes in your blood chemistry caused by stressful situations. Your habitual postures will start to feel uncomfortable, you will notice the strain that repetitive activities are placing on your body.

When you are more aware of these negative effects, you will feel compelled to make changes. Mindfulness will make you eat a better diet, exercise more, maintain better posture and, most important of all, find creative ways to deal with stress in your life.

History of Mindfulness

Mindfulness is a Buddhist practice that started to filter to the west in the sixties. As more and more people found the practice beneficial, meditation centres sprang up in Europe and the USA. Mindfulness is one aspect of the Buddhist spiritual path known as the Eightfold Noble Path. Many people found the practice hard to stomach, either because it challenged their Christian beliefs. Others found it difficult because people were becoming averse to anything that smacked of religion.

Jon Kabat Zinn, an American writer and ex-Buddhist monk, is recognised as a major proponent in the secularisation of mindfulness. Since the 70’s universities around the world have been studying the effects of mindfulness, based on his work. Researchers have published hundreds of  papers that show remarkable benefits for this practice. Bangor, Exeter and Oxford are the main universities where mindfulness is studied. You can get masters degrees and other post graduate qualifications in mindfulness from these universities.

The universities developed an eight week, one evening a week, course based on thirty years of research into mindfulness practice; Mindfulness Based Stress Reduction.  I include simple mindfulness practices as part of my treatments for people suffering from back pain and stress at my chiropractic clinics in Chester and North Wales, but to really get a taste for mindfulness I would recommend the 8 week MBSR training as a starting point.

Spinal Stenosis is a problem which builds up over many years. Most people who get spinal stenosis are over 50. In the first part of this article I will discuss the causes and in the second part I talk about symptoms

How Joints Wear: From Muscle Strain to Spinal Stenosis

The short-term episodes of spinal pain or lower back pain that we experience in our everyday life are caused either by strains or injuries to the ligaments and muscles. These may be a result of sports injuries, repetitive stress or sedentary lifestyle. 

People in the middle age are more likely to experience muscle aches and wear and tear of the intervertebral discs.  Aside from these, they also experience degenerative changes or spondylosis particularly in the cervical (neck) and lower lumbar (back) regions.

The discs in our backs naturally have high water content, but as we get older, the discs start to dry out and become weak, which can result in more severe spondylosis. This can cause loss of disc height. As the spine reduces in height the soft tissues and bones to harden and enlarge. These two factors reduce the space that spinal nerves pass through. Spinal stenosis is the narrowing of the space around the spinal nerves.  

Symptoms of Spinal Stenosis

Sciatica

Sciatica refers to a burning sensation that starts from the buttocks and radiates down the back of the leg. Too much pressure or damage to the sciatic nerve is the main cause of this. When the condition worsens, the symptoms will be felt on the sole of the foot.

Numbness and tingling of the buttocks or the legs

Another symptom of spinal stenosis is numbness and tingling of the buttocks and/or legs. When the pressure on the nerve becomes severe, numbness and tingling will be experienced along with the burning sensation; however, not all patients with spinal stenosis will experience both burning pain and sciatica at the same time.

Foot drop

Foot drop refers to weakness of the muscles that allow the ankles and toes to flex. This can occur when the pressure on the nerve reaches a critical level. Foot drop is when an individual has to drag the front of his/her foot and bend the knee in order to help lift the foot higher when walking. Some individuals feel that their foot slaps on the ground when ambulating.

Worsening symptoms with standing and walking

Pain caused by spinal stenosis may be worsened with standing and walking. Studies, however, show that patients experience less pain with sitting or leaning forward as this increases the spaces for the nerves to pass through. Some patients state that walking more than one block can exacerbate the pain and weakness. Walking while leaning on something or even riding a bicycle, however, does not worsen the pain.

With these symptoms, consulting a chiropractor is still the best option. Visit us at our chiropractic clinics in Chester or North Wales. We can help determine the cause of your pain and give appropriate treatment. Spinal stenosis is  not curable but a lot can be done to reduce the symptoms once the correct diagnosis is made.

To understand facet joint arthritis we need to know what the facet joints are! 24 spinal bones called vertebrae make up the spine. In between each vertebra, there are two sets of facet joints. These work as a hinge that connect the vertebrae together, and allow the lumbar spine to move easily as you bend backward and/or forward. The facet joint is also called zygapophysial joint or apophyseal joint.

Articular cartilage covers the outer part of the facet joints . This is a smooth material that  causes the ends of the bone to move smoothly against each other with minimal friction.

What Causes Facet Joint Arthritis?

The facet joints are supposed to fit together and smoothly glide against each other with no pressure. If pressure starts, the cartilage that covers the joint surfaces wears away.

Back injury that happened years ago can also cause the facet joints to become arthritic. Torn ligaments, fractures, as well as disc problems can cause irregular movements as well, which causes pressure and stress on the facet joint surfaces.

Facet joint arthritis does not develop immediately, Heavy, incautious twisting, rapid movements, and backward motions can increase the development of symptoms of facet joint arthritis.

What Are the Signs and Symptoms of Facet Joint Arthritis?

Pain from this condition is typically worse after sleeping or resting. Bending your trunk backward or sideways also causes pain on the side of the affected facet joint. Arthritic pain may start at the centre of the lower back and may radiate to one or both buttocks. It can also radiate to the thighs. It does not, however, go below the knee.

Diagnosing Facet Joint Arthritis

Obtaining a full detailed history and physical examination is important when diagnosing Facet Joint Arthritis. The process starts with the doctor asking about a patients symptoms and how the pain is affecting their day-to-day activities. The doctor will also ask a patient to point out which part of their body is in pain and whether or not the patient is  experiencing numbness and/or weakness in their legs. It is also important for the doctor to know what activities or positions worsen or relieve a patients symptoms.

The doctor will then perform a physical examination to find out which back movements or positions cause the symptoms.  This includes testing  the patients muscle strength, skin sensation and reflexes.

The doctor may also refer a patient for an x-ray examination to find out if the bone tissue in and around the facet joints are involved. X-ray images can show if bone spurs have occurred near the facet joints. The images can also show disc degeneration and vertebral collapse.

CT scan and facet joint injection (also known as facet joint block) are also helpful in diagnosing facet joint dysfunction.

Treatment Options For Facet Joint Arthritis

There are a number of non-surgical treatment options for facet joint arthritis. While some of them can only offer short-term relief, there are also some that can give long-lasting help.

Knowing and maintaining the correct posture, changing your daily activities, and taking frequent short breaks can help relieve the symptoms. Hot or cold packs or hot showers can give short-term relief. Taking non-steroidal anti-inflammatory drugs (known as NSAIDs) can also help the symptoms.

For long-term effect, chiropractic adjustment is the best option. Spinal manipulation has proved to be very effective in treating patients who suffer from backache due to facet joint arthritis. Chiropractic treatments can also help reduce pain, inflammation, nerve sensitivity, and irritation. Facet Joint Dysfunction is one of the most commonly treated problems at our chiropractic clinics in Chester and North Wales We can treat it effectively by showing patients how proper posture can help to decrease pain. This in turn improves their mobility function and strength. We teach patients proper movements to protect their spine and prevent the problem from recurring. We use strengthening exercises and soft tissue massage to help minimise inflammation and pain.

Sciatica is a result of injury, irritation, or pressure to the sciatic nerve. It causes discomfort, numbness, weakness, and/or tingling in one or both legs. Sciatica is not a medical condition but a symptom of a medical problem, so it is important to get a diagnosis of the underlying problem before starting on treatment. We offer diagnosis and treatment for sciatica at our chiropractic clinics in Chester and North Wales. This article is a brief discussion of the causes, symptoms, diagnosis, and treatment of sciatica.

Symptoms

The sciatic nerve is the nerve that runs from the lower spine down to the back of the legs. It is  responsible for controlling the muscles of the back of the knee and lower leg. It also supplies sensation to the back of thigh, part of the lower leg, as well as the sole of the foot. The symptoms of sciatica depend on its severity and people describe them as anything from a mild tingling sensation, through a a dull ache to a severe burning sensation.

The pain may radiate from the lower back down to the back of the thigh and the back of the leg. Some patients’ symptoms are severe enough to cause immobility. The symptoms often occur on one side and some patients feel a sharp pain in a part of the hip or the leg and numbness in other parts. The problem may also affect the calf or the sole and cause weakness to the affected leg.

Sciatic pain can be worse at night. The symptoms may be aggravated by certain activities such as sitting or standing; sneezing, coughing and/or laughing. Bending backwards may exacerbate the problem, especially if spinal stenosis has caused the sciatica. Bending forwards may aggravate it if it is caused by a disc herniation.

Treatment

Because sciatica is a symptom of another medical problem, it is important to know the cause. Piriformis syndrome, disc prolapse, lumbar facet irritation, spinal stenosis, spinal tumour and prostate cancer can all cause sciatica. Most cases of sciatica are not anything serious, but it is important to rule out underlying pathology.

In the short term you can achieve pain relief by applying heat or ice to the painful area or taking over-the-counter pain relievers. It is important to keep moving and we do not recommend bed rest. Your GP may offer you stronger pain relief. If the pain does not subside then you should seek a consultation with a chiropractor. 

For a diagnosis, short term pain relief and a full rehabilitation programme to get to the root of the problem we recommend that you seek chiropractic help at one of our clinics in Chester or  North Wales.  

Discs are small, rubber-like, soft pads found in between the vertebrae that form the spinal column. These discs help keep the flexibility of the spine and serve as the spine’s shock absorbers. They can “burst” due to their softness and flexibility. When this happens to a disc it is called a prolapsed disc. The discs in the lower back (lumbar spine) and the neck (cervical spine) are made up of an inner jelly-like material called the nucleus. The nucleus is encircled by a thick cartilage called the annulus.

Causes of a Prolapsed Disc

A prolapsed disc is often described as a “slipped disc” a “herniated disc” or a “ruptured disc”. Spinal injury may cause a disc prolapse, but the most common cause is wear and tear, or disc degeneration. Disc degeneration starts as small cracks in the annulus or outer rings of the disc. Later, the gel-like nucleus pushes through the annulus, and puts pressure on the nerves, causing weakness, pain, and numbness in the legs.

Other Risk Factors

Discs have a high water content while we are young but as we grow older, the water content lessens, affecting their flexibility. This causes them to shrink while bringing the vertebrae closer together. Smoking, sudden careless lifting, pressure, and repetitive strenuous activities may contribute to disc prolapse. Obesity is another risk factor as the excess body weight adds strain to the spine.

Signs and Symptoms of Disc Prolapse

Neck

When the nerves in the neck are compressed people often experience shooting pain in the neck and the trapezius muscles. This can radiate down the arm and may also cause headaches. Other symptoms include weakness and/or tingling in the arms and burning sensations.

Lower Back

The most common symptom of a slipped disc in the lower back is sciatica. This is often experienced pain, tingling, numbness, and/or weakness tin the back of the legs. Any stress on the spinal nerves can cause sciatica.

It does not automatically mean that you have a ruptured disc just because your have back pain or sciatica. It is always better to see a chiropractor, especially if an injury or fall has caused your symptoms. Patients often seek help for a prolapsed disc at our chiropractic clinics in Chester and North Wales. There are chiropractic adjustments designed specifically for prolapsed discs.

If you experience bowel or bladder incontinence with severe neck or low back pain, you should seek urgent medical help.

Part 2: Diagnosis and Treatment

To confirm the diagnosis of a disc herniation, chiropractors start by asking for your full medical history. It is important to tell him or her if you are having pain in the neck, back, arm or leg. You should also tell your chiropractor if you have had a recent injury.

Your chiropractor will perform a physical examination to find out which nerve roots have been affected and to determine the severity of the prolapse. He/she will test your reflexes, muscle strength, and sensation as well as checking for any signs of muscle wasting. Your chiropractor will also check your posture and palpate your spinal joints for areas of restriction.

We may order an x-ray as it can show evidence of changes in the spine and discs. We may also order other imaging studies such as magnetic resonance imaging (MRI), computed tomography (CT) scan, and/or electromyography if the symptoms persist.

How Do you Treat a Prolapsed Disc?

Your chiropractor will decide how to treat you based on your lifestyle and symptoms. Chiropractic is a safe, non-surgical option. If we do not improve your symptoms we may consider referring your for surgical treatment.

Surgical Options

Surgery may be an option if you are experiencing a significant loss of function and pain. There are two main surgical options depending on the position and size of the disc prolapse; laminectomy and microdiscectomy, also called spinal decompression therapy.

Non-surgical Options

The following are some of the non-surgical treatment options that can help improve slipped disc symptoms. In most cases, non-surgical treatment is the first option, which is effective in not less than 90{b67a0f01f7b147b7e978da5adbadca47e09d0d78364efaa0732b6ae8d4f320dc} of patients.

• Muscle relaxants, non-steroidal anti-inflammatory drugs (NSAIDS), or analgesics can help to relieve the symptoms. For severe cases drugs such as amitriptyline are recommended.

• You should apply cold compresses several times a day, for no longer than 20 minutes at a time. After the spasms have settled we recommend that you use heat.

• Chiropractic treatment. Chiropractors perform low-force chiropractic adjustments especially designed for herniated discs. They also use a form of non-surgical spinal decompression therapy or traction.  Chiropractic treatment is one of the most effective and safest treatments for herniated discs.

If you want to fins out more about treatment options at our chiropractic clinics please call our clinic in Chester or North Wales.

Spondylosis is a degenerative condition of the spine. It is also known as spinal osteoarthritis. There are two common types of spondylosis: Cervical, which affects the neck, and lumbar, which affects the lower back.

Causes

According to experts, spondylosis is mainly caused by aging. When a person gets older, they tend to exert their bones and cartilages more with every movement, and this causes wear and tear. When this happens, the cushioning in the spinal discs decreases and the bones develop spurs. This results in pain.

Risk Factors

There are a lot of factors that could put someone at risk for this degenerative disease and these include the following:

• Diet
• History of injury
• History of spinal surgery
• Mental health problems
• Smoking
• Sedentary work

Symptoms

Pain in the affected part is one of the most common symptoms of both cervical and lumbar spondylosis. However, the symptom could extend to other areas of the body. It tends to be more severe at the beginning and the end of the day. Other symptoms include numbness, tenderness in the area, tingling, and feelings of weakness.

Spondylosis symptoms develop over time. In some cases, however, symptoms occur all of a sudden. It is recommended to have this condition treated as early as possible because if these symptoms remain untreated, it could result in certain complications such as chronic pain and muscle function loss.

Treatment

While some patients prefer to treat spondylosis with conventional medicine, others prefer chiropractic treatment as this option does not need medications or surgery. Chiropractic treatment restores spinal joint mobility which helps reduce pain as well as improving your overall health.

Chiropractic treatment has a range of methods including spinal adjustment, heat or cold therapy, lifestyle modification, and ultrasound. Most people, as they get older, suffer from spondylosis and this is one of the main conditions we treat at our chiropractic clinics in Chester and North Wales.

Sleeping Positions to Ease Back Pain

Finding the most comfortable sleeping position to ease back pain may be somewhat of a challenge. Trying one position after another may be a bit frustrating in the beginning because all you want to do is get comfortable enough to fall asleep, but you can’t. So here are some tips on how to get a good night’s sleep.

1. Avoid sleeping on your stomach.

Sleeping on your stomach puts your spine in an awkward angle. First, because sleeping on your stomach means your neck is rotated to the side and second, because it flattens the normal curvature of your spine. Both of these put a lot of strain on your back and neck muscles, which is why you wake up with worse pain.

2. Use a pillow for support.

For stomach sleepers, if you cannot sleep in any other position, place a pillow under your lower abdomen and pelvis to reduce the strain on your back. You may also try to place another pillow under your head to support your neck, unless it puts a strain on your back.

For side sleepers, draw your legs very slightly toward your chest and put a pillow between your knees.

For back sleepers, place a pillow under your knees to keep the normal curve of your back as well as under your head and neck for additional support. You may also try to place a rolled towel under the small of your back.

You don’t need to worry about staying in the same position the whole night. A little movement is helpful in reducing your back pain. If you stay in the same sleeping posture for too long, it might cause you more pain. Besides, you will not be able to sleep well if you keep worrying about your position.

Additional Tips to Help with Sleeplessness Due to Back Pain

1. Invest in a good mattress and pillow

These are important in getting a comfortable sleep. Make sure that your mattress and pillow provide the support that your back needs. It is important to choose something that give equal support from head to toe.

2. Try some herbs that help with sleep

Natural sleep remedies such as herbs do not just help you fall asleep and stay asleep, but it can also promote muscle relaxation. In addition, herbs are known to be a lot safer than over-the-counter medicines. You could get herbs such as valerian, chamomile, St. John’s Wort, hops, wild lettuce, and many others, either as a supplement or in tea form. You could also try some aromatherapy using lavender.

Chiropractic, Back Pain and Sleep

If you are still having difficulty falling asleep because of the pain and discomfort or if you still wake up with worse pain, you may visit Back Doctor Chiropractic Clinic in Chester or St. Asaph. Chiropractic is not only known to treat the cause of the disease, but it is also known to improve the quality of sleep.