William L. Wesselink, DC, FACO

Chiropractor - Tucson
4558 N. 1st Ave. #110
Tucson, AZ 85718
520-888-2600

Arizona Chiropractic Orthopedics Blog

Posts for tag: Back Pain

Yoga and Stretching Both Ease Chronic Back Pain

By contactus

March 29, 2012

Category: Spine Health

Tags: Back Pain Stretching Yoga

Weekly yoga classes eased pain and improved functioning in some people with chronic lower back pain -- but the yoga sessions weren't any better than regular stretching classes, according to a new study.

Researchers found that participants in both types of classes had better functioning and fewer symptoms after three months than back patients who were only given a book with advice on preventing and managing pain.

"We've known for a while... that exercise is good for back pain," said Dr. Timothy Carey, from the University of North Carolina, Chapel Hill, who wrote a commentary published with the study.

Yoga, he told Reuters Health, "seems to be a perfectly good option for people with back pain, but it is not a preferred option."

Three months after the 12 week programs, symptom improvements were similar in people who had done either stretching or yoga, and still better than in the third, non-exercise group.

And at both the end of class sessions and three months later, twice as many of the class participants reported cutting back on pain medications, such as non-steroidal anti-inflammatories (NSAIDs) -- about 40 percent versus 20 percent in the book group.

"Here is an option that is something worth trying," said Karen Sherman from the Group Health Research Institute in Seattle, who led the study.

With either stretching or yoga classes, she told Reuters Health, practice is a must for patients. "There is absolutely no treatment that works for everybody... (but) if they're willing to practice, they should go ahead and give it a try."

Carey said the findings suggest that the best type of exercise for people with back pain depends on their preferences and what's convenient.

"It's important that people do exercise they enjoy," he said -- that way, they're more likely to stick with it. And, "you don't need to drive 50 miles to the nearest yoga class if there's not one near you," Carey added.

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Is Your Work Chair Causing Low Back Pain?

By contactus

February 27, 2012

Category: Spine Health

Tags: Back Pain

Is Your Work Chair Causing Low Back Pain?

If you have a chronic back pain, especially with sitting it is critical to do these simple things….

Change Posture Frequently

This varies the location of the stress on your spine, instead of focusing all of it on the same area. The key is to maintain a neutral, natural arch in your low back. Try standing up every 20 minutes; try putting your feet up or leaning your chair back.

Do a Dozen ’Arch-ups’ (Yoga "Cobra") or Standing Backward Bends every day

Most lower-back problems come form prolonged flexion or leaning over like sitting in a slumped posture. Avoid prolonged flexion by standing up and arching backwards 8 times, 3 times daily.

Squeeze Your Butt Muscles

The gluteal muscles are often weak, especially if you have tight hamstrings and weak abdominals. By squeezing the glutes about 20% during walking you’ll automatically help stabilize your spine, which lowers your risk of back injuries.

Use a Stability Ball For a Chair

Use it instead of a desk chair for 15 to 20 minutes every hour. Sitting on the ball keeps you in motion, and it’ll also help strengthen your core muscles.

Frequently Adjust Your Car Seat

Every 20-30 minutes use the buttons on your carseat to change your position. If you recline the seat so far back that you have to crane your neck to see in front of you, you’re putting a dangerous strain on the lower neck. You should be able to see a full view of the road with your head against the headrest.

Make Use of a Pillow

The best position to sleep is on your back. Place a pillow under your knees and your cervical curve to help relieve back stress. The second best sleep position is on your side. If you’re a side sleeper, draw your legs up toward your chest and place a pillow between your knees. The least desirable sleep position is sleeping on your stomach. If you do this, stuff a small pillow under your abdomen to keep your lower back from sagging.

Stay strong, stay flexible, stay healthy!!

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Home exercise benefits knee osteoarthritis patients

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Myths about exercise can hamper efforts to shape up

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Stand Taller in 2013

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Steroid Injections for Back Pain May Lower Bone Mass

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Bone mineral density and function improve after exercise in osteoporosis patients

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