Easy Low Back Stretches
Clear Lake Chiropractor Comments: I’m sure we’ve all rationalized our inability to keep up with stretches, especially after our episode of low back pain (LBP) subsides. In fact, only about 4% of LBP patients continue doing their stretches after their pain subsides. That means 96% of us with chronic, recurring low back pain DO NOT stretch even though we know we should. We feel bad, even guilty for not stretching. So, what can we do to “trick” ourselves into being more compliant with our low back stretches?
First, let’s accept the fact that most of us cannot consistently “fit in” stretches into our busy schedules. With that said, the TIMING of when we stretch may be more important than even doing them at the same time every day. In other words, do a few stretches when you need them the most. For example, if you’re working at a computer for more than 1 hour, and you start to feel back pain from the prolonged sitting – especially if your work station set up is less than ideal – do one or two sitting stretches right at your work station, BEFORE your back pain gets any worse. If you wait too long, the stretches may not be of much benefit. Setting a timer next to your screen that beeps every hour is a good reminder to do one or two simple stretches and only takes a minute or two. Many inexpensive digital watches can be set to beep on the hour/every hour or, you can set a “timer” to beep after 60 minutes as a “gentle” reminder. Some cell phones also have a timer feature. Here are three sit down low back stretch options (try them all and decide which one(s) feel most productive/helpful):
- “Crossed Knee Stretch”: Cross your legs; pull the crossed knee towards your opposite shoulder (feel the pull in your buttocks); arch your low back and at the same time, twist or rotate to the side of the crossed knee. Hold for at least 10 seconds and repeat up to 3 times. Repeat this on the opposite side.
- “Sit Twists”: Reach across with your right hand and grasp your left leg at mid-thigh. Twist/rotate your back to the left and pull with your arm. Hold at least 10 seconds / repeat 3 times. Repeat this on the opposite side.
- “Sit Floor Touches”: Bend over as if to touch the floor or tie a shoe. Hold at least 10 seconds.
If you do the math, it would only take you about 3 minutes. Modify the dose to fit your schedule or ability to stretch. If you do this AT THE TIME you start to feel tight or sore, you can PREVENT a LBP episode!
We realize you have a choice in where you choose your healthcare services. If you, a friend or family member requires care for low back pain, we sincerely appreciate the trust and confidence shown by choosing our services and look forward in serving you and your family presently and, in the future.
Dr. Ward Beecher practices at Beecher Chiropractic Clinic at 1001 Pineloch, Ste 700 Houston, TX 77062. You can schedule an appointment at BeecherChiropractic.com or by calling (281) 286-1300. If you have any questions regarding this blog, please comment below!
Causes and Treatment of Headaches
Houston Chiropractor Comments: Few conditions leave their victims as miserable and agitated as headaches. There are many causes of headaches including stress, odors, bright lights, noise, fatigue, certain foods, hormonal shifts, allergies, as well as genetic predisposition. With all the possible causes of headaches, it’s not surprising many people seek help from many different approaches such as conventional medical therapies like pharmaceuticals and injections. Others prefer a non-drug treatment approach such as chiropractic, massage therapy, acupuncture, and nutritional counseling.
Usually, there is not one specific cause of headaches so headache treatment can focus on various areas. For example, muscles that attach to the base of the skull in the neck and upper back are often very short and tight, resulting in pressure or a squeezing effect on the surrounding nerves and blood vessels — resulting in headaches. Chiropractic treatment includes methods aimed at reducing the tightness found in the joints and muscles. One of these approaches is called spinal manipulation or “adjustments” where the joints in the neck are moved to restore motion and reduce joint fixations. By relaxing the muscles and tension between the joints, the nerves in the neck are less pressured which, in turn, can reduce headaches. The top three nerves that exit the upper neck travel into the head and are often the culprit behind the onset of headaches. The second nerve from the top is the one responsible for causing radiating pain over the top of the skull which communicates with other nerves sometimes causing the pain behind the eye.
Another chiropractic approach in the management of headaches includes soft tissue therapy where trigger points found in tight muscles are addressed through various forms of massage and mobilization methods. Manual traction of the head and neck can also be highly effective in reducing the tension found in headache sufferers. Exercises are often taught to the headache patient with significant benefits reported. Some of these, such as range of motion exercises with and without resistance (example: pushing your head into your hand during neck movements) and posture re-training (chin tucks – reducing the forward head position), help address the limited motion problems of the neck. Cervical (neck) traction performed by placing a rolled up towel placed behind the neck while lying on the back so that the head can hang off the side of the bed can also be very helpful. This can be of great benefit as it can be performed at home at your convenience multiple times a day or, as needed.
Other treatment approaches that chiropractic utilizes include stress management (such as biofeedback, relaxation instructions, meditation, visualization and others), diet modifications (as certain foods can trigger headaches), nutritional supplementation (such as fish oil, Vit. D, feverfew and others), and sleep restoration.
If you, a family member or a friend require care, we sincerely appreciate the trust and confidence shown by choosing our service. We are proud that chiropractic care has consistently scored the highest level of satisfaction when compared to other forms of health care provision and we look forward in serving you and your family presently and in the future.
Dr. Ward Beecher practices at Beecher Chiropractic Clinic at 1001 Pineloch, Ste 700 Houston, TX 77062. You can schedule an appointment at BeecherChiropractic.com or by calling (281) 286-1300. If you have any questions regarding this blog, please comment below!
What Can I Do To Lower My Risk For Low Back Pain?
Houston Chiropractor Comments: Low back pain (LBP) can have many causes such as genetics, acquired abuses, body type (especially obesity – body mass index or BMI >30), gender, as well as cultural aspects that predispose one to acquire low back trouble. So, the question remains, “what can I do to reduce my risk for developing low back pain?”
The answer, like the cause is – you guessed it – multifactorial. Since we can’t change our genetics, we’ll have to accept that one. But, we can change our BMI by keeping our weight to a reasonable amount. In a 2010 study from Norway, 60,000 men and women provided BMI information and 20.9% of the men and 26.3% of the women indicated they had chronic low back pain. The authors found a direct relationship to a high BMI and an increased prevalence of LBP. Similar results attributing obesity to LBP were also reported in a meta-analysis published in 2010 in the American Journal of Epidemiology.
So, what is, “…a reasonable amount of weight?” When using the BMI, a BMI of 18.5 to 25 is considered “normal,” while 25-30 is described as overweight and >30 represents obesity. We should also mention anything LESS than 18.5 is considered underweight and that’s not good either as many nutritional needs of the body are compromised and too little weight can negatively affect bone health leading to osteoporosis and a myriad of other problematic health issues.
You may be wondering what a body mass index or BMI is, as it’s quite important and is quickly gaining respect in the medical world. In fact, it has been suggested to include the BMI along with the other “vital signs” pairing it up with blood pressure (BP), pulse, breathing rate, height, weight, and temperature. The BMI is a formula of height and weight and it’s a rough calculation of our total body fat, which is related to the risk of disease and death. However, according to the National Heart, Lung and Blood Institute (NHLBI) it’s a little more complicated than that as people with greater muscle mass (such as a body builder) will have a higher BMI, suggesting they are overweight. At the other end of the spectrum, older individuals who have lost muscle mass may be still be overweight but their BMI will not reflect that.
The NHLBI reports 3 factors of importance when defining obesity and its many negative health effects, including the increased prevalence of LBP. The 3 factors are: 1) The BMI; 2) The waist measurement; 3) The presence of other negative health factors including: high BP, high LDL-cholesterol, low HDL-cholesterol, high triglycerides, high blood sugar, a family history of heart disease, physical inactivity and smoking cigarettes. If you have a waist size >35” for woman, >40” for men, AND 2 or more risk factors, simply put, you MUST lose weight! Even a small weight loss of 10% (such as 30# if you’re 300#), will help lower your risk of developing diseases associated with obesity such as heart disease, high cholesterol related diseases, stroke, certain types of cancers and type 2 diabetes.
We also realize you have a choice in who you choose for your healthcare services. If you, a friend or family member requires care for low back pain, we sincerely appreciate the trust and confidence shown by choosing our services and look forward in serving you and your family presently and, in the future.
Dr. Ward Beecher practices at Beecher Chiropractic Clinic at 1001 Pineloch, Ste 700 Houston, TX 77062. You can schedule an appointment at BeecherChiropractic.com or by calling (281) 286-1300. If you have any questions regarding this blog, please comment below!
What Can I Do To Get Rid Of This Neck Pain?
Clear Lake City Chiropractor Comments: Neck pain is a very common complaint that chiropractors treat on a regular basis. Most people will experience neck pain during their lifetime requiring professional care and the choice between chiropractic or some other form of health care certainly exists. Chiropractic is a non-drug, non-surgical option many find appealing because of the many side effects of medications and no one wants to consider surgery unless it’s absolutely necessary and everything else has been tried first.
The Bone and Joint Decade 2000-2010 Task Force on Neck Pain and Its Associated Disorders published some good, sound statements about neck pain of which a few include:
- In most cases, don’t expect anyone to find a single “cause” for your neck pain.
- Stay as active as you can; simple exercises and reducing mental stress can help.
- A combination of therapies, including chiropractic care, may be needed.
First, trying to identify the “cause” of your neck pain is often tricky and sometimes impossible to trace. Don’t worry, that’s “normal” as most patients cannot trace it to one specific cause because it’s multifactorial or, caused by more than one event, often over a period of time.
Second, staying active and performing exercises can greatly help to reduce and sometimes prevent neck pain. One particular exercise that can be done multiple times per day and even in public places, as it’s not too conspicuous, is called chin tucks. Let’s try it together! While sitting, look straight ahead and tuck your chin towards your chest or, glide your head backwards. Hold the tucked position until you feel fatigue, which usually takes 5-15 seconds, and then slowly release the head poking your chin forwards in the opposite direction. Looking at this from the side, it sort of looks like a chicken when they walk! Repeat this exercise and emphasize the slow release, as if you’re in “slow motion,” gliding forwards and backwards holding the endpoints for 5-15 seconds per repetition. Start with 5 reps and over time, gradually increase the reps to 10 and repeat this several times each day. As a postural retraining process, when you’re sitting in your car, at your desk, watching TV, or in meetings, partially tuck in your chin so that the weight of your head (which is approximately 15 pounds) is centered back over your upper back and not poking forwards. This will GREATLY reduce the amount of muscle tension that commonly builds up during the day due to the increased muscle activity that is required to hold the weight of the head when it’s too far forward and away from the center of the body. Constantly remind yourself by maintaining a partial “chin tuck” during the day and perform the gliding exercises periodically, at least 3 times a day. Be patient as it takes about 3 months for this “new” posture to become automatic and your new “normal” habit.
If you, a family member or a friend require care, we sincerely appreciate the trust and confidence shown by choosing our service. We are proud that chiropractic care has consistently scored the highest level of satisfaction when compared to other forms of health care provision and we look forward in serving you and your family presently and in the future.
Dr. Ward Beecher practices at Beecher Chiropractic Clinic at 1001 Pineloch, Ste 700 Houston, TX 77062. You can schedule an appointment at BeecherChiropractic.com or by calling (281) 286-1300. If you have any questions regarding this blog, please comment below!
Do I Need to Have Surgery For Carpal Tunnel Syndrome?
“For the last few months, I’ve been waking up at night with numbness and tingling in my hand. Lately, I’ve been waking up more often, 3-4 times a night and I’m having a hard time falling back to sleep. When I drive, my hands fall asleep within a few minutes and I have to shake my hand and fingers to wake them up. This has gotten to the point where I have to do something but I really don’t want surgery. What are my non-surgical options for carpal tunnel syndrome?”
CTS or, carpal tunnel syndrome is a condition where a nerve (called the median nerve) that travels down from the neck into the arm and through the wrist becomes pinched and inflamed. Common symptoms include numbness, tingling, dexterity problems (such as difficulty buttoning shirts), and opening jars due to weakness in grip and pinch strength. Sleep interruptions and loss of many daily activities, including work, occur because of CTS.
There are many non-surgical approaches to the treatment of Carpal Tunnel Syndrome that should be utilized before surgery is considered, according to the American Academy of Neurology. In one study, 40% of neurologist polled recommended non-surgical care due to the potential side effects of surgery, some of which being severe, resulting in lengthy work loss post-surgically. A partial list of non-surgical care options include:
- Rest – Giving the inflamed CTS time to heal is therapeutic but not always an option.
- Activity/job modifications – Avoiding certain activities or modifying them by taking breaks during the work day, slowing down the pace of the job, altering the position of the job task, such as propping up a part so that the wrists do not have to bend to the extremes, or when necessary, complete avoidance of the job task.
- Wrist Splint – This is a brace that maintains the wrist in a neutral position so it cannot easily bend. When the wrist flexes or extends, the pressure inside the carpal tunnel (on the palm side of the wrist) increases significantly, placing additional pressure on the already pinched median nerve. Wrist splints are especially useful at night.
- Nerve Gliding Exercises – These are exercises that stretch the wrist joint and muscle tendons (as well as the median nerve inside the carpal tunnel), with the objective of breaking adhesions that limit the normal glide or movement of the nerve in the forearm and wrist.
- Manual therapy techniques – These include manipulation of the arm including the forearm, wrist, and hand and sometimes the neck and shoulder, when needed. The objective is to improve the range of motion of the joints and soft tissues that may be participating in the process of median nerve pinching.
- Anti-inflammatory medication / nutrients – Medications include aspirin, ibuprofen, naproxen and similar prescription drugs. Nutritional options including herbs (such as ginger, turmeric, boswellia), digestive enzymes, and Vitamin B6 may also help. Ice is also anti-inflammatory and direct, on-the-skin ice massage is quite effective.
Chiropractic is a perfect choice when considering a health care provider for the treatment of CTS as many of the above non-surgical techniques are utilized by our office. We realize that you have a choice in who you are considering for your health care provision and we sincerely appreciate your trust in choosing our service for those needs. If you, a friend or family member require non-surgical care for Carpal Tunnel Syndrome, we would be honored to render our services.
Dr. Ward Beecher practices at your local Houston chiropractor – Beecher Chiropractic Clinic at 1001 Pineloch, Ste 700 Houston, TX 77062. You can schedule an appointment at BeecherChiropractic.com or by calling (281) 286-1300. If you have any questions regarding this blog, please comment below!
What Can I Do To Help Myself After Whiplash?
Houston Chiropractor Comments: Whiplash occurs when the neck is suddenly and forcefully jerked, and is typically associated with car crashes. The speed at which the neck is forced upon impact is faster than we can contract our muscles in attempt to stop the forceful movement. This results in muscle, tendon, and/or ligament over-stretching, even tearing. Symptoms include stiff and painful neck movements, weakness or, the head “feels heavy” making it challenging to “hold up” as well as headache, and sometimes dizziness, ear noises, TMJ or jaw pain, and “mental fog.” What should be done if a whiplash injury occurs?
The amount or degree of damage to the soft tissues – that is, the muscles, tendons, ligaments, and disks of the neck — will be the deciding factors as to how much rest vs. activity should be initially performed. If there are no fractures, dislocations or other injuries resulting in an unstable cervical spine (neck), studies have shown rest and a soft collar is actually harmful when compared to early return to activity and exercises. Chiropractic treatment, which essentially exercises the joints of the neck, has been shown to speed recovery when performed sooner rather than later after a whiplash injury.
A handy way to classify the injury includes four categories:
1) Pain with no significant abnormal clinical findings;
2) Pain with mild clinical findings and range of motion loss;
3) Pain with neurological injury (resulting in radiating arm pain);
4) Pain associated with fracture and/or dislocation.
Those suffering with category 1 or 2 injuries should minimize rest, collar use, proceed with life’s activities and not be afraid to do desired activities. More aggressive exercise and, utilizing chiropractic adjustments as soon as possible is very effective in the first two categories of injury. Category 4 (fractures and dislocations) injuries require the use of a rigid collar usually for 4-6 weeks as rest/protection is imperative. Category 3 demands careful monitoring by your chiropractor as neurological problems like arm pain and numbness, muscle strength weakness, must be watched during the healing process. The use of ice is helpful with all four categories of injury and exercise training is important and can be started sooner in the first two categories of injury.
What can you do if you sustain a whiplash injury? The first order of self-help is the use of ice. This is a much better choice over the use of heat as ice reduces swelling and pain while heat can increase swelling because it brings in more blood flow into an already swollen area. The heat may feel good during its use but most patients report the pain either returns shortly thereafter or feels worse. Ice and heat can be alternated but ice should be emphasized by using ice for 10 minutes, heat 5 minutes, and repeat the ice / heat / ice approach starting and ending with ice. One session usually equals 20 minutes, and several sessions can be repeated each day. The old adage of “ice for 24 hours followed by heat” does NOT apply here as ice or “contrast therapy” of ice/heat/ice can be performed for as long as there is pain or, for several weeks or longer. The good news is that you will never hurt yourself by using ice but, you can make it hurt worse by using heat too soon so, when in doubt, use ice! The next, very important, recommendation is to utilize exercises to stretch and strengthen the neck and upper back region. The “general rule” of exercise is slow repetitions staying within “reasonable” boundaries of pain. That is, a good, stretch type of pain is encouraged while avoiding sharp pain. We have discussed several very practical neck stretches and strengthening exercises previously and we will again address this in the future. Posture correction of chin tucks, keeping your head back over your shoulders is very helpful as well. We realize that you have a choice in where you choose for your healthcare services. If you, a friend or family member requires care for whiplash, chiropractic care is a logical first choice and we would be honored to offer our services to you.
Dr. Ward Beecher practices at Beecher Chiropractic Clinic at 1001 Pineloch, Ste 700 Houston, TX 77062. You can schedule an appointment at BeecherChiropractic.com or by calling (281) 286-1300. If you have any questions regarding this blog, please comment below!
Conservative Care and Back Surgery
Conservative Care = Cost Effective
Low back pain care initiated by a medical doctor (MD) is going to cost 20% greater than low back pain care initiated by a doctor of chiropractic (DC).
Likelihood of Surgery For Workers with Back Injuries
First point of contact: Surgeon/MD – 42.7%
First point of contact: Chiropractic physician/DC – 1.5%
If you want to know how to save money and prolong your health through chiropractic, please contact Dr. Beecher at Beecher Chiropractic in Houston!
The Prescription Painkiller Epidemic
The Prescription Painkiller Epidemic
Opioid painkiller drugs mask pain. They do not cure it. Prescription drugs that numb pain in some cases may convince a patient that a musculoskeletal condition is less severe than it is, or that it has healed. This misunderstanding can lead to over-extension and a delay in the healing process, or even to permanent injury.
Prescribers of Opioid Painkillers in the United States
Chiropractic physicians are skilled in the most conservative treatment methods to alleviate pain and urge patients and other health care providers, where appropriate, to exhaust these options before resorting to riskier and more invasive treatments such as drugs and surgery.
Primary Care MDs – 28.8%
Internists – 14.6%
Orthopaedic Surgeons – 7.7%
Chiropractic Physicians – 0.0%
Torticollis Neck Pain! What Is This Neck Pain?!
Clear Lake Chiropractor Comments: “When I woke up this morning, I couldn’t move my neck! Every time I try to move it, I feel sharp pain on the left side of the neck shooting down into the shoulder blade. It just came out of nowhere!”
Chances are, you are suffering from a common condition called torticollis – which is a typical neck pain which can be treated with chiropractic treatment, which literally means, “twisted neck” after the Latin terms of “torti” (twisted) and “collis” (neck). The common name for this is “wry neck,” and it’s basically a painful muscle spasm, like a “Charlie-horse” but located in the neck muscles. Usually, a person wakes up in the morning with this and the cause is often related to sleeping with the window being open or a fan or air conditioner blowing on you. It can also relate to a “cold settling in the muscle” after a cold or flu virus. Trauma such as falling or a car accident can also cause torticollis. However, most of the time, patients with torticollis are not sure what caused the abrupt onset of symptoms.
Usually, torticollis will gradually improve over a 2 week time frame. However, it only takes a few days to a week (at the most) if you receive chiropractic adjustments. Most importantly, without treatments, the sharp pain can last a week and can severely limit your activity, often prohibiting work as well as your desired “fun” activities. Hence, most people prefer having this treated as opposed to “waiting it out.” In some cases, it can last longer than a month and in rare cases even longer, so getting this treated is highly recommended. Also, try to get in for a treatment immediately before the muscle spasm really sets up. We find this to be the most effective approach. Here are a list of symptoms and treatment suggestions for torticollis:
Acute Torticollis Symptoms
- Muscle spasms
- Neck and shoulder pain
- Neck and spine contortion (neck twisted to right or left side of body)
Pain Relief Treatments for Acute Torticollis
- Chiropractic neck and spinal adjustment
- Analgesics
- Hot / Cold packs
- Muscle relaxants
- Rubs and ointments (Icy Hot, BioFreeze)
- Massage with essential oils
- Sleep / Relax
- Supportive cervical collar
If you, a family member or a friend require Torticollis care, we sincerely appreciate the trust and confidence shown by choosing our service. We are proud that chiropractic care has consistently scored the highest level of satisfaction when compared to other forms of health care provision and we look forward in serving you and your family presently and in the future.
Dr. Ward Beecher practices at Beecher Chiropractic Clinic at 1001 Pineloch, Ste 700 Houston, TX 77062. You can schedule an appointment at BeecherChiropractic.com or by calling (281) 286-1300. If you have any questions regarding this blog, please comment below!
Low Back Pain: Prescribed Medications vs. Spinal Manipulation
Low Back Pain: Prescribed Medications vs. Spinal Manipulation
Patients should be informed of nonpharmacological therapies for low back pain before using riskier, less effective treatments. Manual-thrust manipulation, performed by chiropractic physicians, achieves a greater short-term reduction in pain compared with common medical treatments.
56% of medical care recipients had a 30% reduction in low back pain at week 4.
94% of manual-thrust manipulation recipients had a 30% reduction in low back pain at week 4.
If you would like to no more about manual-thrust chiropractic back manipulation for low back pain, please contact Dr. Beecher at Beecher Chiropractic Clinic in Houston Texas!
Source: Schneider M. et al. Comparison of Spinal Manipulation Methods and Usual Medical Care for Acute and Subacute Low Back Pain, Spine 2015. Vol. 40. No. 4 pp 209-217.
