5 Ways to Help Stop Back Pain

Back Pain

5 Ways to Help Stop Back Pain

Roughly 8 out of 10 people suffer from back pain at some point during their lives.

Women, in particular, are prone to posture and back problems—thanks to toting around outrageously heavy purses, going through pregnancy, or giving one-hip rides to kids. Whether you’re in the midst of fighting the ache or just want to prevent it, here are some expert-endorsed quick-and-easy ways to wage your war on back pain.

Pass the broccoli, please

You know that calcium is key for strong bones, but Japanese researchers have identified something else you need: vitamin K. It’s believed that the vitamin, found in broccoli, spinach, and other dark leafy greens, helps calcium deposit in the bones, making them denser. The stronger your bones, the stronger your whole body—and the lower your chances of an injury that could cause back pain.

Lighten your load

If your purse or briefcase tips the scales at more than 10% of your weight, it’s too heavy. And you need to carry it right. Your best bet is a model with a long strap that lets you position it across your chest like a messenger bag. Can’t part with your shorter-strapped number? Switch shoulders every 20 minutes.

Sleep right

A harder bed may not be better for your back. A recent study in Spine found that people who slept on softer beds reported less lower-back pain than those who snoozed on harder ones. 

Pillows? Yours shouldn’t raise your head out of alignment with your spine. How to tell: If you’re a back sleeper, your chin shouldn’t press into your chest. If you’re a side sleeper, it shouldn’t curve up toward your shoulder.

Tighten those abs

Having strong core muscles (we’re talking abs here) can help protect your back from injury. Do this core-strengthening pelvic tilt 2 to 3 times per week: Lie on your back with knees bent, feet flat on the floor, and lower back flattened. Pull in your belly button toward your spine, contracting your abs; your pelvis should lift slightly off the floor. 

Do 2 to 3 sets of 12 reps.

Aim for good posture

Sitting at a desk for eight (or more) hours a day can really do a number on your back. Make sure to sit with your back against your chair (get a lumbar pillow if your chair doesn’t allow this) and both feet flat on the floor.
Another option: Try using a stability ball as your desk chair—good posture is a must just to stay on the thing. Start off slow (20 minutes at a time), and if it feels good, stick with it.

 

Originally seen on Health

 

These 5 Tips not enough? 

Call today to alleviate your back pain and get your life back! 

Eastside Medical Group

216-342-9199


chronic pain issues

5 Things You Should Know About Chronic Pain

If you suffer from chronic pain issues, it’s important that your friends and family know what you’re going through.

With this in mind, here are 5 things to know about chronic pain that you can share with your loved ones:

 

  1. Chronic pain is real

People with chronic pain are often treated as if they are making up (or at least exaggerating) their pain. But the truth is that all pain is real, even if there is no known cause. Additionally, almost all people with chronic pain want nothing more than to be pain-free.

So what your friend or family member needs from you is your support and kindness, not condemnation. Statements like “Get over it” or “It can’t be that bad” don’t accomplish anything other than to discourage those with chronic pain.

Thankfully, there is an increasing consensus in the medical community that all chronic pain is real, and that it needs to be treated even if there is no known cause.

 

  1. Chronic pain commonly leads to disuse syndrome

Chronic pain issues often leads to long-term lack of physical activity and a condition recognized as disuse syndrome. This syndrome can negatively impact your musculoskeletal, cardiovascular, neurological, psychological, and emotional processes. At its worst, disuse syndrome leads to a pervasive lack of wellness that in and of itself can be debilitating.

Of note, disuse syndrome can both perpetuate and increase the likelihood of chronic pain worsening over time.

 

  1. Chronic pain commonly leads to sleep-related problems

Chronic pain can create a troubling cycle when it comes to sleep. That is, chronic pain can make it harder to sleep, and in turn a lack of sleep can make chronic pain worse.

Common sleep-related problems caused by chronic pain issues include an inability to fall asleep, constantly waking up at night, and not feeling refreshed upon waking up in the morning. Because of the close connection between sleep problems and chronic pain, the two need to be treated together.

 

  1. Pain is deeply personal

Every person’s experience of pain is different. For example, two people may have the same condition, and one may display no ill-effects, while the other may be incapacitated. When it comes to back pain, this is especially true. Two people can have the same type of herniated disc, but one feels only slight discomfort and the other feels burning, debilitating sciatic pain.

There are a number of possible reasons for this, including individual physiology, a person’s upbringing, etc.

 

  1. Happiness does not equal health

Often times, when a person with chronic pain is smiling or having a “good day,” people assume that the person is not experiencing pain. However, this is not necessarily the case.

It is important to recognize that a person can be happy and at the same time be experiencing pain. So be careful to not assume that a friend or loved one is “healed” simply because they seem to be enjoying themselves.

 

The bottom line

There are so many secondary and related issues that accompany chronic pain issues that it would be a real challenge to address them all. This list is intended to at least get the conversation started—and for anyone living with any type of chronic pain, please pass this along to your loved ones to help them better understand and support you.

If you have chronic pain, you may also find it does you a world of good to have increased emotional support, more effective and sustainable pain management, and even possibly harnessing the power of your mind to assist in coping with the pain.

As seen on Spine-Health: http://www.spine-health.com/blog/5-things-you-should-know-about-chronic-pain

 


If you would like to see how our integrated medical model can work for your chronic pain issues, please contact us today!

Eastside Medical Group

216-342-9199


orthopedic

Orthopedic Doctor, Chiropractor or Physical Therapist?

Orthopedic Doctor, Chiropractor or Physical Therapy – Which is best for pain?

It can be difficult to know where to go for help when you are in pain with mild injuries, soft tissue damage, whiplash, back and neck pain, headaches, migraines, carpal tunnel, and sports injuries.  Should you see an Orthopedic doctor, physical therapist or chiropractor for your musculoskeletal pain? 

A physical medicine office that offers all these specialties is not only a great choice for providing the relief you need, but having all these services at one location can offer a unique advantage over other healthcare facilities. 

Eastside Medical Group, serving Cleveland, Shaker Heights, Cleveland Heights, and surrounding communities, is your one-stop location offering Orthopedic, Chiropractic, and Physical Medicine!

The first step to addressing your pain – get a proper diagnosis

Identifying the cause of your pain is the first step to solving it, therefore a proper diagnosis is essential to create an effective treatment plan. A diagnosis allows you to find the correct treatment, and to rule out more serious disease processes. 

Which health specialty is best to go to for an initial diagnosis? Both medical doctors and chiropractors are licensed to diagnose and trained to be primary care physicians. They can provide an initial diagnosis, make treatment recommendations, and, if needed, will refer to other specialists, including oncologists, neurologists, and rheumatologists.  

However, if you believe your pain is coming from a structural imbalance, muscle, ligament, soft tissue pain, etc, then it is to your advantage to see a doctor of chiropractic. Both specialties are trained to diagnose all disease, both internal and structural, so if your back pain is coming from a kidney infection, a chiropractor will have no problem catching it.

Did you know?

The fact that chiropractors are trained to be primary care physicians may come as a surprise, as there is often misunderstanding about their role in health care. 

Chiropractic doctors receive eight years of training, just as medical doctors do. Both receive a similar education in their first two years of medical education, but in the second two years, their clinical training diverges. A medical degree emphasizes internal medicine, surgery, and pharmaceuticals, where a chiropractic degree emphasizes physical medicine, physical therapy, adjusting, and nutrition. Both are trained extensively in radiology and diagnostic imaging, so they can provide you with x-rays when needed, interpret MRI’s and CT scans. 

The second step to addressing your pain – get the proper treatment.

A diagnosis is important, but having right treatment is the key to seeing results. Many times individual treatments offer good results but by combining the conservative treatment options you will see GREAT results. Focusing on these unique treatment plans allow the patient to experience pain relief and in many cases prevent surgery. 

Whenever possible, try conservative therapies first. If conservative therapy is not an option, then our Orthopedic Physician and Chiropractor will refer you out accordingly. 

Don’t rush to surgery. 

Many are not needed. Surgeries are permanent, often over utilized, and can create new complications. You can always try conservative therapy first and then try surgery later, but you cannot do the reverse. Most musculoskeletal pain will respond well to adjustments, physical therapy (physiotherapy), bracing and trigger point injections.

Call today to schedule your free consultation with Eastside Medical Group in Shaker Heights! 

We are your one stop location offering Orthopedics, Chiropractic, and Physical Medicine, serving the Cleveland, Shaker Heights, Cleveland Heights areas and surrounding communities!