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 Dangers of Planking

Exercising too much is just as bad as not exercising. Like many other exercises, if overdone or executed incorrectly, planking could put your health in danger.

An article published in The Daily Mail discussed that planking could cause an inflammation to the cartilage that connects a rib to a breastbone, known as costochondritis.

According to Lisa Buckworth, author of the article, when she thought she had perfected the plank, she started joining plank challenges in her Pilates class and was able to hold a plank for two minutes, which she considered a victory. She started experiencing excruciating pain in her chest and breast area a month after and was diagnosed with costochondritis. She was told that she overdid planking and it was explained to her that planking can cause strain in the intercostal muscles between the ribs as well as the pectoral muscles of the chest, which puts pressure on the costochondral joint, thus, the pain. [1]

How to Plank Correctly

Planking can also cause back pain. Or should I say, when planking causes pain in your back you are planking wrongly.

Here are some steps to execute the plank properly: [2]

1. Lie face down on the floor, assuming the push-up position. Make sure that your back is completely straight.
2. Lift your body up, using your toes and forearms as a support. Make sure that your toes, elbows and fists are flat on the floor.
3. Keep your body straight. Pay attention to your neck and spine being in a neutral position.
4. Draw in your abdominal and gluteal muscles and hold the position.
5. Make sure your body makes a straight line from your heels up to the back of your neck and hold this position.

Planking is not dangerous, as long as you do it properly. Remember not to overdo it. Do not force your body to plank longer than you could. Avoid arching your back, your butt, straining your shoulders, or bending your neck while doing it. Keep your spine straight and do not let your back sag.

Chiropractic Care for Exercise Injury

Chiropractic treatment is beneficial to anyone suffering from any type of injury, including exercise injury. Visit us at Back Doctor Chiropractic Clinic in Chester or contact us through phone or E-mail for booking. You may also find us on Facebook, Twitter, and Google+.

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[1] http://www.dailymail.co.uk/femail/article-3030983/The-ultra-competitive-exercise-fad-ruin-health-called-planking-suddenly-sweeping-gyms-Pilates-classes.html
[2]

How Chiropractic Helps Prevent Running-Related Injuries

Chiropractic care is a therapeutic way for runners to improve performance and is recommended to prevent injuries as it enhances spine and pelvic alignment. One of the techniques sports chiropractors do is called Active Release Technique, which is used to prevent and/or treat running-related injuries.

Mr. Stephen Massey, the lead chiropractor at Back Doctor Chiropractic Clinic, believes that the main cause of running-related injuries is the misalignment of the spine. That is why his first step in treating such injuries is to search for the misalignment and correct it.

Misalignment of the spine and pelvis are mainly caused by poor running techniques, running on uneven terrains, and running in the same course every day. The shoes you wear are important as well. You have to wear shoes that are designed for running, and it is recommended that the shoes are replaced every few hundred miles.

Going for a run right after sitting all day at work can also result in improper alignment of the spine and pelvis. When you sit in one particular position all day, the muscles tend to tighten on one side and lengthen on the other, and your pelvis tends to shift when you go for a run.

The best way to prevent running-related injuries is to have a proper warm-up and stretches.

Visit Back Doctor Chiropractic Clinic in Chester or North Wales for more information on how chiropractic care can be beneficial for runners.

The proper way to warm up and stretch before running will be discussed in the next article, along with some advice on how to prevent misalignment of the pelvis and spine.

In treating back pain, movement therapies can be helpful in many ways. They help improve flexibility and posture, relieve muscle spasms, and relax the mind and body. The following techniques may not have been extensively researched in clinical trials, but these approaches are widely accepted as beneficial for various musculoskeletal conditions.

Yoga

Yoga is an excellent way to relieve stress and backache as it has an influence on both the mind and body. The practice of yoga originated from India many years ago. It involves meditation, proper breathing, and asanas (movements and postures). These aspects help in increasing pain tolerance, minimizing anxiety and depression, and regaining self-control. Regular practice of yoga can enhance strength and flexibility.

There are several types of yoga but the most common are the Iyengar yoga and the Ashtanga yoga. Iyengar yoga focuses on slow and safe movements and postures. The Ashtanga yoga is the more vigorous type; this is not recommended to people with severe back problems as it could worsen their condition.

Although yoga has the potential to relieve back problems, this must be done very carefully and with supervision as it involves a lot of bending and twisting of the spine, which, if not done carefully, can be very harmful.

Pilates

Pilates is a physically demanding exercise developed in the early 1900s by Joseph Pilates. Chiropractors recommend this practice because it is effective in correcting posture. It also strengthens core muscles, promotes flexibility, and increases body awareness. Unlike yoga, all Pilates movements are low-impact but they work deep into the core muscles, which, as a result, flatten the abdomen and strengthen the back. Pilates also helps improve balance and relieves stress.

Tai Chi

Tai Chi was originally created in ancient China as a form of martial art or self-defence, but is now considered a healing exercise. It has been gaining popularity recently as it is able to help manage neck and back pain. Tai Chi has three components: Movement, which improves the body’s alignment, balance, strength, posture, stamina, and flexibility; rhythmical and focused breathing, which helps relax the body and improves circulation; and meditation, which helps ease pain caused by emotional and/or psychological factors. Tai Chi not only relieves backache but also promotes prevention of it.

Alexander Technique

The Alexander technique focuses more on increasing physical and mental awareness, and proper use of the body in order to reduce low back pain caused by incorrect movements and stress. Unlike other movement therapies, Alexander technique is taught one to one where the therapist teaches the patient how to sit, stand, walk, and attend to their activities of daily living without straining or tensing the muscles. Patients are also taught how to recognize bad movement habits and postures in order to correct them.

Feldenkrais Method

The Feldenkrais method is considered both therapeutic and preventive. Feldenkrais practitioners teach patients different ways to move with minimal strain and effort. This method helps increase joint flexibility and helps distribute the body’s effort equally throughout the entire neuromuscular system. It is taught in two ways: Individually and in groups. In individual lessons the therapist uses his hands to guide the patient’s ranges of motion. In group exercises, patients are asked to lie on the floor and taught proper movement sequences to improve the body’s flexibility.

In conclusion, the benefits of these movement therapies include improved posture, strength, flexibility, and stability; decreased stress and fatigue; improved balance and function; and decreased pain.

At our chiropractic clinic in Chester, we teach our patients how to move properly. We encourage and motivate them to exercise, using a combination of these techniques, in order to achieve a fast and long lasting recovery.