Acute Low Back Pain

The lower back is the area of the spine between the bottom of the ribs and the pelvis. There are five movable lumbar vertebrae with discs in between them. They are supported by strong surrounding muscles and ligaments with spinal nerves existing between each of the vertebrae. The pelvis articulates with the spine and provides additional stability and support for the spine. All of these structures combine to make your body into a strong but flexible structure, allowing you mobility while protecting the spinal cord and nerves.
Low back pain is a very common problem statistics show that 8 out of 10 Australians suffer from back pain at some time. It can be so painful that becomes extremely debilitating. Back pain is one of the most common reasons patients come to Chiropractors for help.
Research has found that chiropractic care has the following benefits, compared to conventional treatment options:
-Decrease in pain relief medication use
-Faster recovery times
-Significant improvement in back pain symptoms
-Significant improvement in physical activity tolerance
Chiropractors have found that patients who have had multiple episodes of acute low back pain find that over time these episodes can get more frequent, last longer and sometimes the pain will never completely be gone. Chiropractors believe that it is important to have a quality treatment program that addresses the movement of the spine to restore normal muscle control and function and try to prevent further episodes of acute low back pain.
Treatment may include:
-Ice/Cold therapy
-Therapeutic Exercises
-Stretching tight muscles, joints, tendons and ligaments
-Core stability exercises to improve bracing muscles
-Teaching and prescription of a home exercise program to assist in recovery and prevent re-occurrence
-Spinal adjustments
-Pelvic alignment techniques
-Dry needling
-Trigger point therapy
-Instruction in proper body mechanics during bending, lifting and carrying heavy objects
-Ergonomic adjustments in the work place
Maintaining proper spinal function, staying active and with the help of beneficial chiropractic treatment may well be the best solution for your Acute Low Back Pain.

Exercise & Heart Health

There are many great reasons to exercise! Whether you’re changing your physical appearance, wanting to feel stronger or just simply feel healthier the bonus is, all these reasons will also help improve your cardiovascular health!
Exercise, while promoting weight loss, helps to reduce blood pressure. It can also reduce the “bad” kind of cholesterol while increasing the “good” kind and helps the body to control blood glucose levels. It only takes 30 minutes or more of moderate intensity exercise to improve the body’s ability to take in and use the oxygen we breathe, improving energy levels. Increased energy means increased blood flow which leads to a healthier heart beat!
The best types of exercise to improve heart health are:
Circuit training: High intensity workouts that allow for short breaks between exercises, such as HIIT classes. Cycling and interval training also works great!
Swimming: Not only does it get the heart pumping, it will also improve strength and is more gentle on your joints.
Weight training: Many over look weight training for heart health, however some suggest it may be just as good, if not better than cardio. Weight training increases blood flow to the active muscles which helps reduce the pressure in the arteries helping to lower blood pressure.
Yoga: Stress and anxiety are one of the biggest causes of cardiovascular issues. Yoga helps to lower stress levels and improves your heart rate, even while you’re relaxed!
Adding exercise to your daily routine, as well as other healthy lifestyle factors can significantly decrease the risk of heart disease. Start small with a brisk walk, and work your way up to more exercise options when you’re feeling you are able to. Your heart and the rest of your body will thank you for it, we promise!

Simple Mindfulness Tip

Simple mindfulness techniques can help you manage stress and achieve more balance in your life. Set aside some time every day to practice deep breathing exercises. Focus on breathing deeply down into your tummy using your diaphragm to expand your lungs fully. This helps you to de-stress and promotes relaxation.

The Pelvic Tilt

When you’re suffering from lower-back pain, you might feel as if your entire pelvic area is immovable. This stretch can help you start to bring some movement back to this area gently.

  1. Begin by lying on the floor with your knees bent and feet flat on the floor.
  2. Try to relax your low back, keeping it in a neutral position (which means you should feel a slight curve in your low back if you place the top of your hand under your back).
  3. Turn “on” your core muscles and then flatten your low back against the floor by slightly tilting your pelvis upward.
  4. Repeat 12 to 15 times.