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Why is Chiropractic the Best Option for Back Pain?

If you are in Atlanta and you are experiencing back pain, then you must see a chiropractor as soon as possible. The reason why we are urging you to hurry is that this pain can lead to several other complications concerning the nerves and the skeletal muscles present in the back.

Although there are many over-the-counter medicine types which you can use to alleviate the pain, there is nothing better than treating it with chiropractic care. This article is intended to give you all the reasons why this way of treatment is the best option. However, before stating those reasons, let us quickly get through the causes of the back pain.

What causes back pain?

In terms of causes, anything that puts a strain on the spinal cord and the skeletal muscles supporting it can cause the pain. This is because like every organ in our body, these organs can only take a certain amount of strain. The pain is basically an indication that your back has experienced strain beyond its limit. If we state the mainstream reasons for that strain, then they would be the following:

  • Heavy, unbalanced lifting which targets the lower back muscles
  • Ruptured spinal disks
  • Poor posture
  • Osteoporosis
  • Arthritis

Having stated the main causes, let us know how they are treated by a chiropractor.

  1. Spinal Adjustments

    In this method, a chiropractor places his or her palm on the affected area and applies a certain amount of force. This technique is meant to realign all the muscles of the spine which are causing the pain.

  2.  Massage Techniques

    Sometimes, a chiropractor recommends massage techniques in addition to the spinal adjustments. One of those massages is the MFR which stands for Myofascial Release. It differs from the rest of the soft tissue manipulations in targeting the scar tissues.

  3.  Physical Therapy

    After the alignment of the spinal cord and the muscles surrounding it, a chiropractor advises his or her patient the exercises which are a part of physical therapy. These exercises target the core muscles and the back muscles thus increasing the stability of the core for maintaining proper posture.

These were the techniques which are used by the chiropractor to treat back pain. As you can see, in all of the three techniques no surgical instruments are involved. This means that the back pain is only cured through encouraging natural movement and alignment in the spinal bones and the skeletal muscles.

That being said, there are several other benefits of chiropractic care:

  • It is far better than using medications,
  • It can prevent back pain in the future,
  • It is cost-effective,
  • There is no need for special diets for it,
  • It can prevent disk herniations and can effectively cure it,
  • It is safer than other cures available.

Back pain affects more than 80% population in the USA. And as much as $50 billion is spent each year on treating it. However, even then, the symptoms still are observed to remain. Thus, this makes a good case for you to only seek care from a chiropractor who is readily available in your city Atlanta.

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Stretches to Relax the Back

According to chiropractic team at the Corrective Chiropractic of Sandy Springs, Buckhead, Atlanta, and Decatur, stretches are a great way to release built up tension of back muscles. Muscle strain and stress are typically due to over usage from heavy lifting or over-straining, and/or poor posture habits, which can cause some back muscles to remain inactive. There are back exercise options in the form of stretches can gradually relieve the accumulated stress in your back muscles, and thus, prevent and reduce pain.It is ideal to combine the mentioned stretches with corrective chiropractic care.

Back Wheel

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In other words, this exercise is simply rotating backward. But no matter how simple it may seem, if you do it in a wrong way, it would cause you more problems that alleviating the existing ones.

Steps to do it properly:

  1. Stand in front of a sturdy support in front of you. That could be a pole or a door frame.
  2. Hold the object with your hands.
  3. Spread your feet shoulder-wide.
  4. Rotate first to the left and hold the stretch for about 15 seconds without letting off the object.
  5. Repeat the exercise to the right.
  6. After completing both the left and right stretches, leave the object and stand straight to relax.
  7. Repeat the stretches for 15 times in 3 sets.

 

Child Posture

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This is one of the most effective yoga postures which can stretch your back. Yoga is known for its miraculous effects on both the mind and the body, so after sitting for too long or working vigorously, you should perform this stretch.

Steps to do it properly:

  1. Come in the ‘horse position’ with both hands and knees on the ground.
  2. Slowly start extending your palms in front of your body.
  3. After reaching a certain distance, bring your hips towards the ground and sit on your toes.
  4. You can bring your hands nearer if you cannot sit properly; however, you shouldn’t bring them too close to lose the stretch experienced in the back.
  5. Hold this position for as long as you can. Note your timing.
  6. Repeat the exercise 15 times in 3 sets, extending the stretch time after every rep.

 

Spinal Twist

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This particular stretch is made for twisting the back muscles and extending the glutes to loosen them. The preferable time to do it is in the morning; however, you can do it anytime during the day.

Steps to do it properly:

  1. Lie down on the yoga mat or floor with your face to the ceiling.
  2. Extend your arms away from either side of your body so that you lie in a “T” position.
  3. Bend your knees upward with your toes on the mat/floor.
  4. Gently bend the knees first to the right completely twisting your back so that the knees either touch or come near to the ground and hold this stretch for about 15 seconds.
  5. Keep your shoulders intact to the floor/mat during step ‘d’.
  6. Repeat the stretch to the left for the same duration as stated above.
  7. Do 15 reps in 3 sets. After each rep, increase the timing of the stretch by 2 seconds.
  8. Relax between the sets.

A stiff back can be a hurdle in your daily activity. You can perform the afore-mentioned stretches advised by your Sandy Springs Chiropractor, Dr. Callerina Natori and keep yourself fit. Request your appointment now!

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The Best Exercises to Increase Neck Strength and Stability

Our neck is undoubtedly one of the most important parts of our bodies. If we don’t take care of its muscles, then we are definitely edging towards the creek beyond which there is nothing but brutal pain. All of our neck muscles allow us to do some kind of activity; for example, the sternocleidomastoid and the trapezius muscles allow the movement of the head and neck in 180 degrees. Neck strength and stability are keys to proper posture and overall daily function. Muscles of the neck help maintain head position for movement, vision, and proprioceptive stability.

Those people who train at the gym forget about their neck muscles and focus on the rest of the body. What they do not know is that a weak neck paves way for a weak connection between the head and the shoulders. It also affects the general alignment of the shoulders and structure of the head since the muscles of the neck that are attached to these parts serve as a means of holding them in a good position. Tension and biomechanical changes due to hyperactive neck muscles can lead to neck tension and pain, upper back tension and discomfort, shoulder issues, and posture deviations.

Considering what we mentioned above, it is thus imperative to take care of your neck muscles and strengthen them. Chiropractic care can help with the structure of the neck, resulting in muscle stability.Combining chiropractic care with at home exercises will result in the optimal neck strength and stability.

Although there are many complex exercises which you can do, we have listed here chiropractic exercises that are related to flexion and are very simple in performing.

What is Flexion?

Flexion is basically a fancy name for stretching. If we look at the general makeup of the muscles, then we would know that they are made to contract and relax, which is an obvious fact. Thus, by targeting them in the way they work naturally is the best approach towards strengthening them.

There are many kinds of neck stretches or flexions that you can perform at home.

Neck Forward Flexion Stretch

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This stretch targets the trapezius muscles which, as stated above, are responsible for neck and head movement. You can touch these muscles by touching the back of your neck.

Steps on how to do it:

    1. Stand in a neutral position. Do not slouch forward or arch backward.
    2. Make sure your shoulders are also placed in their natural state by not holding them up deliberately or forcing them down.
    3. Bring your chin down toward your chest without utilizing your shoulder.
    4. Hold this position for about 15 seconds.
    5. Repeat the exercise for 15 times in 3 sets.

 

Neck Backward Flexion Stretch

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This flexion targets muscle groups that are located in the front of the neck, namely: Digastric muscle, sternal head, and clavicular head.

Steps on how to do it:

  1. Repeat the steps ‘a’, and ‘b’ of the above exercise.
  2. Slowly take your head backward until your neck is completely straightened. If you can take it beyond that point, then you should be cautious about not straining your neck beyond its limit.
  3. Hold that position for about 15 seconds.
  4. Repeat the exercise for 15 times in 3 sets.

 

Neck Sideways Flexion

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In order to stretch the scalene muscles that are situated deep on either side of the neck, and trapezius muscle, sideways flexion can come in handy.

Steps on how to do it:

  1. Repeat steps ‘a’, and ‘b’ of the forward flexion exercise.
  2. Without moving your shoulders, bring your head towards your right shoulder such that your right ear is above it. Stretch until you feel flexion on the left side of your neck.
  3. Hold that position for 15 seconds.
  4. Repeat the exercise on the left side to stretch the right side of the neck.
  5. Hold that position for 15 seconds also.
  6. Repeat the exercise for 15 times in 3 sets.

 

The exercises that are mentioned in this article are simple to perform and bear fruits easily. To keep on strengthening your neck muscles, you can extend the time of holding the flexion. These exercises can also alleviate any neck pain you are experiencing. However, for a detailed checkup, we suggest you visit a neck specialist chiropractor in your city, Decatur. Request your appointment here!

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How to Sit in Front of a Computer?

Sitting too much at a computer can bring your menaces in the form of back pain, shoulder strain, and wrist pain. If you are experiencing any of these problems and they are intervening in your daily activities, then you need to visit a Chiropractor in your city, Buckhead, Sandy Springs, Alpharetta, or Decatur. However, before you do that, we want to tell you how you should sit correctly in front of a computer to avoid pains and further worsening of your current condition. Also, chiropractic exrecise recommendations would help those who are not experiencing any pain but sit at a computer for long hours.

There are three main areas where you need to focus on your posture.

  1. The lower-back

    This part of your body is responsible to hold your skeleton below your stomach in a perfect state, so you should concentrate on keeping it in the right position. You can do that by following the below-stated recommendations.

    • Always sit with your back straight.
    • Place your hips in the chair as far as possible.
    • Keep your feet flat on the ground.
    • Keep your knees just a bit lower than your hips. You can do that by choosing the chair with the right height.
    • Adjust the chair at 100 to 110 degrees. If you cannot do it, then place a pillow just behind your area where your back arches inward when you straighten it.

  2.  The shoulders

    The shoulder girdles are the places which need to be kept in a neutral position. If these places are not kept in the right position, it can, in turn, affect the position of your neck muscles and the upper back, resulting in pain.
    In order to save yourself from that, you should.

    • Align your shoulders with your back,
    • Never slouch forward,
    • Keep your neck aligned with your shoulder, and do not keep it in a forward position for long,
    • Leave the shoulders to rest naturally without holding them upward or forcing them down.

  3.  The hands and fingers

    These parts of the body can experience a setback if they aren’t placed rightly. When we use keyboards, we either try to strain our fingers while typing, or place our wrists below the keyboard and let our elbows fall. Both of these positions are extremely detrimental to the health of the muscles and the bones present in these areas.

    Therefore, everyone—whether adult or a child—should follow the instructions stated below.

    • Keep the keyboard near your body, and directly in front of it.
    • Keep your elbows in an open position.
    • Remove anything that can reduce the movement of the elbows.
    • Do not rest your wrists while typing. However, if you get tired of doing so, then you can use pads for the wrists which are available for a reasonable price in the market. But even while using them, you should make sure that your wrists are aligned with the back of your palm.

    As you can see from the above recommendations, sitting properly while working on a computer is not that difficult. Follow these instructions in order to reduce the pain you are experiencing because of sitting for too long. However, if the symptoms prevail even after that, you should see a chiropractor. In Decatur, there are many chiropractors that can help you.

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Exercises to Strengthen The Back

Atlanta chiropractors advise regular back-strengthening exercises to reduce the frequency and chances of back pain. Strengthen the spinal muscles help maintain proper posture, range of motion, and structural stability of the spine.

Since one of the many causes of back pain is the misalignment of the vertebra, these exercises target just the right muscles that support the spine – the back muscles and the ligaments – in order to strengthen them for the right back movement. Also, these exercises work as part of your chiropractic care along with spinal adjustments.

There are plenty of back exercises that you can learn; however, these are simple yet effective methods to help strengthen the back with goals to prevent and potentially help reduce back pain and discomfort.

So, let’s begin with the exercises.

BridgeExercise, Hip Lift or Reverse Plank

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These exercises target the glutes, especially the large muscle Gluteus maximus. This muscle is responsible for keeping the back aligned by supporting it from below.

Steps on how to do it:

    1. Lie on the ground with hands on your either sides, and your knees folded with your feet apart.
    2. Begin by lifting your hips up in the air without taking help from any other muscle but the glutes.
    3. Keep raising your hips until you cannot rise further.
    4. When you start to feel the burn in your hips and abdomen, hold the raised position for as long as you can.
    5. Note the initial holding time, and repeat the exercise 10 times in 3 sets.

 

Plank Exercise

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Planks are one of those complete exercises that target more than one muscle groups especially the core muscles and the back muscles accompanied by the glutes.

Steps on how to do it:

    1. Lie face down on the floor,
    2.  Lift up your upper body from the ground such that you clamp both your hands just beneath your face, and spread the elbows approximately shoulder-wide so that they can take the major load of the lift.
    3. Tuck your toes into the ground and with the help of your abdominal muscles lift your lower body so that the only body parts that touch the ground are the toes and the hands.
    4. Make sure your back, shoulder, and hips are aligned with each other.
    5. Hold this raised position for as long as you can.
    6. Note the initial timing of the raise that you could manage.
    7. Repeat this exercise 15 times in 3 sets.

 

Swan Dive Exercise

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If we are to rate any exercise that targets the lower back most effectively then it would the swan drive. It also stretched the front of the body and thus, it can be also a preferred exercise after the planks in order to stretch the core muscles that are targeted in that exercise.

Steps on how to do it:

    1. Lie face down.
    2. Place your hands on either side of your body.
    3. Point your toes.
    4. Lift your shoulders and the legs about 6-inches high.
    5. Maintain that position for as much as you can. Note your timing.
    6. Repeat the posture 15 times in 3 sets.

If you cannot do this exercise the way it is stated, then you can also do a variation of it. In that, you can lift yourself with the help of your palms.

    1. Do steps ‘a’ to ‘c’ stated above.
    2. Place your palms on either side of your shoulders.
    3. Apply force on the ground through the palms, and lift your body.
    4. You do not have to lift your legs.
    5. Repeat steps ‘e’ and ‘f’ stated above

Performing the exercises mentioned daily may help with the reduction in the back or shoulder pain. Posture muscle stability combined with corrective chiropractic adjustments are the best combination to obtain and maintain healthy posture. Your Atlanta chiropractor at Corrective Chiropractic can personalize a corrective exercise plan to improve the strength of your back. Request your appointment here!

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