If you’re suffering with back pain then it’s definitely time to see a chiropractor. But you’re likely wondering, how EXACTLY is a chiropractor going to help me with my back pain? That’s a great question. We’ll talk about 5 ways in this post
You should see a chiropractor for your lower back pain first. Adjustments help to realign the spine, relieving pressure off the spinal nerve roots. When you do that, the nerves are allowed to function more normally and you will have less pain. Adjustments are very gentle for a chiropractic to deliver but the results is fantastic. Relieving pressure and pain, helping your body to feel and function better.
Specific Corrective Exercises:
If you’re going to make any lasting change in your spine, certain corrective measures are important. You’ve received your chiropractic adjustments, but what’s keeping your muscles from pulling everything back into the wrong position? Your exercises. Some simple stabilization exercises will train your muscles to hold the spine in a normal position. This will allow you to maintain the corrective changes that your chiropractor is trying to make. Stability in your spine and joints also simply feel better. So do your exercises to achieve less pain.
Here are a couple of examples of stabilization exercises that may help relieve pain.
- Neck (Head Retraction) – Begin seated, or standing, looking forward with shoulders back with good neutral posture. Activate core muscles. Attempt to draw the head directly backwards. Maintain a level head position. Do not tilt the head up or down. Hold for two seconds. Return to the start position and repeat for prescribed repitition and sets.
- Mid back (Wall Angels): Begin standing with shoulder blades flat against wall. Place arms against wall with elbows below shoulder level, bent to 90º with palms facing forward. While attempting to maintain forearm contact with wall, slide arms upward, squeezing shoulder blades together. Once forearm can longer maintain contact with wall, slowly return to start position. Repeat prescribed repetitions and sets.
- Lower Back (Bird Dog): Begin on your hands and knees with your head and back in a straight position. Hands should be under your shoulders, hips directly above knees. Movement: Activate core muscles. Raise one arm to shoulder level as opposite leg simultaneously lifts off floor, extending to hip height. Pause momentarily. Return to start position and alternate sides. Maintain a straight spine position, not allowing your hips to twist or rotate. Do not hyper-extend low back when extending leg. Repeat for prescribed repetitions and sets.
- Core Strength (Plank): Begin face down with forearms, knees and feet touching floor. Movement: Activate core muscles. Lift knees off floor so that forearms and toes are supporting body weight. Maintain a straight plank like position from ankles through shoulders. Maintain core contraction. There should be no movement once this positions is attained. Hold for recommended duration. Repeat for prescribed repetitions and sets.
3. Home Fitness Protocol:
Along with the in office fitness protocol, exercises at home are a vital part of your corrective process. Dr. Tompkins sends regular emails with videos and instructions for how to exercise, nutrition, stress management and more.
Here are a few supplements that will help you to relieve pain that your chiropractor may recommend.
- Turmeric: a spice in the curcumin family that decreased pain and has a slim
- Bromelain: a derivative of pineapple core that reduces swelling and inflammation
- Fish oil: fish oil has a slight blood thinning effect and is an effective arthritis pain reliever.
- Magnesium: helps relax your muscles, decrease headaches.
- Passionflower: another natural muscles relaxer and sleep aid.
Nutrition is a vital aspect of relieving pain and inflammation in your body.
You’re taking steps to improve your body’s function from the outside. Now we need to make sure that your inside is not an environment that promotes inflammation. A big way to accomplish that is with nutrition. Some of the best chiropractors will recommend an elimination diet. This is where you would eat a very simple diet of foods that are non allergenic. You would maintain this diet for 21 to 28 days. Your body will begin to show some pretty awesome anti-inflammatory effects. Then you’ll slowly add foods back one at a time for 1-2 days per food item. See how your body responds to the changes and you’ll know if that food can stay or go.
Your chiropractic can be as simple or as comprehensive as you choose. At Tompkins Family Chiropractic, we offer our R3 system for chiropractic wellness care. It incorporates everything we mentioned in this article. Click here to schedule an appointment to experience how chiropractic can help you. If you want to see your health improve and your pain relieved, go see your family chiropractor today.