Low back pain

Don’t forget about back health!

in Chiropractor  by January 15, 2021 0 comments

Staying healthy has obviously been on everyone’s mind lately.  We are doing all we can to prevent coronavirus which is very important but don’t forget about keeping your back healthy.  Your Woodbridge, Dale City VA Chiropractor has some tips and information on how to keep your back in shape.

A healthy spine is an often overlooked and essential part of a healthy lifestyle. People who suffer from back pain, particularly if it is long-term, are generally less healthy than those who do not. In fact, back pain costs are staggering not only financially, but also in terms of lost time from work and because of psychosocial problems that arise during the healing process associated with long-term back pain.

Unfortunately, approximately 80-90% of the population suffers from spinal pain at some point. People who are overweight or obese, and who smoke, lift heavy objects, or had a previous episode of back pain, are more likely to experience back pain.

Because so many people suffer from spine pain, it’s important for you to try to keep your spine as healthy as possible. Following simple posture, lifting, and healthy lifestyle guidelines can help you keep your back in good shape.

 

The American Chiropractic Association recommends the following spinal health tips:

 

Standing

When standing, keep one foot slightly in front of the other, with your knees slightly bent. This position helps to take the pressure off your low back.

Do not stand bent forward at the waist for prolonged periods of time. The muscles in your low back become deconditioned in this position, which may lead to pain.

Lifting

At all times, avoid twisting while lifting. Twisting is one of the most dangerous movements for your spine, especially while lifting.

If the item is too heavy to lift, pushing it is easier on your back than pulling it. Whenever possible, use your legs, not your back or upper body, to push the item.

If you must lift a heavy item, get someone to help you.

Sitting

Keep your knees slightly higher than your hips, with your head up and back straight.

Avoid rolling your shoulders forward (slouching).

Try to maintain the natural curve in your low back.

Reaching and Bending

When reaching for something above shoulder level, stand on a stool. Straining to reach such objects may not only hurt your mid-back and neck, but it can also bring on shoulder problems.

Do NOT bend over at the waist to pick up items from the floor or a table.

Instead, kneel down on one knee, as close as possible to the item you are lifting, with the other foot flat on the floor and pick the item up.

Or bend at the knees, keep the item close to your body, and lift with your legs, not your back.

Carrying

When carrying objects, particularly if they are heavy, keep them as close to your body as possible.

Carrying two small objects—one in each hand—is often easier to handle than one large one.

Healthy Diet and Exercise

While the proverbial jury is still out, we suspect that extra weight puts undue strain on your spine. Keep within 10 lbs. of your ideal weight for a healthier back.

“Beer belly” is likely the worst culprit, as it puts unwanted pressure on the muscles, ligaments and tendons in your low back.

The most efficient and effective way to reduce weight is by eating a sensible diet and exercising regularly.

Consult with your doctor before beginning any exercise program, particularly if you have a health condition.

Sleeping

Sleeping on your back puts approximately 50 pounds of pressure on your spine. Other positions may be better.

Placing a pillow under your knees while lying on your back cuts the pressure on your spine roughly in half.

Lying on your side with a pillow between your knees may also reduce the pressure on your back.

Never sleep in a position that causes a portion of your spine to hurt. Most often, your body will tell you what position is best.

Quit Smoking

Smokers have more spine pain than nonsmokers, and they also heal more slowly when they have an episode of back pain because the chemicals in tobacco smoke restrict the flow of blood to the tissues in and around your spine.

 

While following these instructions is no guarantee that you’ll be free from back pain for your entire life, it can certainly reduce your risk of developing it. These simple steps will help you keep your spine in good shape, making you a healthier, happier person.

 

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Don’t forget the stability ball!

in Chiropractor  by October 30, 2020 0 comments

The stability ball is still a viable option to help keep your core strong and stable.  Even if you have standing desk the times you switch from standing to sitting should be offset with a stability ball.  Your Woodbridge, Dale City VA chiropractor wants to show you the benefits of the stability ball.

1.) Burn Extra Calories

As a personal trainer, you may not spend a large portion of your day sitting. However, many of your clients may sit for eight or more hours a day. That’s where you come in. While you probably focus on form and stance during each session, part of being a successful personal trainer is integrating your knowledge and expertise beyond the gym. You must be willing to go the extra mile and offer advice that your clients can take home with them. If your client is interested in replacing the office chair with a stability ball, remind him or her of the added bonus: extra burned calories.

2.) Relieve Back Pain

While you will have to focus on maintaining good posture while sitting on the stability ball, you won’t be as hunched over as you could be sitting in an office chair. But the truth is, sitting on a stability ball isn’t going to bring miracles or completely alleviate any pain you are experiencing. However, with regular exercise and stretching on a stability ball, you may be able to relieve some of the pain you are experiencing. We’ll take a closer look at those options below.

3.) Tone Core Muscles

While we already discussed the negative impacts that sitting in a chair can have on your core strength, did we mention that switching to a stability ball can also help you to sculpt and tone those stubborn abs and obliques? With a stability ball, you are no longer relying on the back of the chair to keep you propped up. Instead you must engage your core, which of course leads to an increase in your core strength. Looking for an extra challenge during the workday?

4.) Induce the Inspiration to Stretch

Maybe it’s just us, but it’s rather difficult as a trainer to sit on a stability ball without taking a break or two during the day to stretch out and relieve some tension. As we stated earlier in the post, the stability ball can relieve some strain you may experience in your back. It can also provide added support when you want to get a deeper stretch that you may not have been able to perform otherwise.

 

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Get off your butt

in Chiropractor  by September 25, 2020 0 comments

Sitting seems great and low stress on the low back.  Unfortunately, it adds a completely different stress to the back and it isn’t a better one.  What can happen is all that sitting weakens your core.  Which is never a good idea and your Woodbridge, Dale City VA Chiropractor has some exercises that will help prevent a weak core.

 

Basic Core Exercises for Beginners

Supermans

Easy to learn and perform, Supermans strengthen the often-neglected lower back, a common source of pain. They also provide a great full-body stretch to finish up your workout.

Lie with stomach on ground, arms extended overhead and legs straight

Raise arms and legs as high as possible and hold for five to 10 seconds; keep arms straight and core tight

Slowly lower and repeat for specified reps

Sets/Reps: 3-4×20

 

Bird Dogs

Assume all-fours position with back flat; look straight ahead

Slowly raise right arm and left leg and hold for five to 10 seconds; keep core right

Slowly lower and perform on opposite site

Repeat for specified reps

Sets/Reps: 3-4×20 each side

Planks

Assume plank position with elbows under shoulders, back flat and eyes focused on ground

Keep core tight and hold position for specified time

Sets/Duration: 3-4×60-120 seconds

 

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

Map Link

Keep your back loose to prevent injuries

in Chiropractor  by September 11, 2020 0 comments

As your Chiropractor in the Woodbridge, Dale City VA area I see two common low back injuries.  One is I did “This” and Bam my back went out, the other one is I have no clue what happened and my back went out.  The I don’t know type has become more common due to changes in daily activities and more desk sitting.  The I don’t know injury is usually a result of your back getting tighter over time than just one small move the wrong way and your back goes out.

 

Here are some daily stretches you can do to keep your back stretched and relaxed so the muscles function correctly.

  1. The Deep Squat

Stand up straight with your arms folded across your chest. Place your feet shoulder-width apart and toes pointing out slightly.  Squat down as far as you can, keeping your heels on the floor. As you squat ensure your weight goes into your heels and not your toes. For a full range of movement, your bum should sit down by your heels and your head should be tall and looking forward. Perform the exercise slowly when lowering down, giving yourself time to keep control and lower all the way – or as far as your range of movement will allow.  Pause for a count of two at the bottom of the squat, allowing your groin area to relax. Your knees should be directed slightly outwards in alignment with your feet. Keeping your knees out, squeeze your gluteals and stand up out of the squat.  Only go as far as you can without any pain. As you perform the exercise regularly you will slowly but surely be able to achieve greater flexibility.  Do this for 2 sets of 10.

  1. Knee to Chest

Lie on your back, flex your knees up and do a pelvic tilt so you press your lower back flat to the floor.  Slowly and gently pull your right knee to your chest at a slight angle towards your left shoulder.  Hold for 5 seconds and release back to the bent position.  Then repeat with the opposite leg.  Do this 10 times in alternating fashion

  1. Downward Dog

Place your hands and feet on the floor, shoulder-width apart, knees bent and hips high.  Your heels should be off the floor at this point. Relax your head and neck so you are looking towards your knees.  Do a pelvic tilt so your lower back is arched and your spine is straight.  Now straighten your arms and pull your shoulder blades together. Straighten your knees as well.    You may lose the arch in your low back but don’t allow your lumbar spine to flex.  This will require a good abdominal squeeze to maintain the lumbar arch.  Hold for 30 seconds and relax.  Repeat 5 times.

  1. Spine twists

Sit down with your legs loosely crossed. Pull your back up tall and stick your chest out so that you are sitting upright with perfect posture. Fold your arms across your chest.  Tighten your abs so that your pelvis is stable. Then slowly turn your head and shoulders to one side. Turn as far as you can and you will feel the stretch in the rib area. Hold the end position for a count of two and then turn across to the other side and repeat.  Perform two sets of 10 repetitions each side.

Do not force any of these exercises and if you feel any discomfort stop.  Keeping your low back stretched will help you prevent some low back injuries but routine chiropractic visits with these stretches can help prevent the big injuries.  Of course injuries are inevitable but if your try to prevent the preventable ones you can eliminate a lot of pain from your life.

 

 

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

Map link

Packing on a few!

in Chiropractor  by July 31, 2020 0 comments

Once we make it to middle age putting on weight becomes easier and easier.  At the same time low back pain becomes more common.  Sometimes the low back pain was coming no matter what and sometimes it is a factor of the weight gain.  So, it is a factor but just how much.  Your Woodbridge, Dale City VA chiropractor has some information that sheds some light on it.

According to the American Obesity Association, episodes of musculoskeletal pain, and specifically back pain, are prevalent among the nearly one-third of Americans who are classified as obese.  The American Obesity Association also reports that more obese persons say they are disabled and less able to complete everyday activities than persons with other chronic conditions.

Some of the most common obesity-related problems include musculoskeletal and joint related pain.  For people who are overweight, attention to overall weight loss is important as every pound adds strain to the muscles and ligaments in the back.  In order to compensate for extra weight, the spine can become tilted and stressed unevenly. As a result, over time, the back may lose its proper support and an unnatural curvature of the spine may develop.

In particular, pain and problems in the low back may be aggravated by obesity. This occurs for people with extra weight in their stomachs because the excess weight pulls the pelvis forward and strains the lower back, creating lower back pain. According to the American Obesity Association, women who are obese or who have a large waist size are particularly at risk for lower back pain.

Obese or overweight patients may experience sciatica and low back pain from a herniated disc. This occurs when discs and other spinal structures are damaged from having to compensate for the pressure of extra weight on the back.

In addition, pinched nerves and piriformis syndrome may result when extra weight is pushed into spaces between bones in the low back area.

Arthritis of the spine that causes back pain may be aggravated when extra body weight strains joints. Those patients with a Body Mass Index (BMI) of greater than 25 are more likely to develop osteoarthritis than those with a lower BMI. The American Obesity Association recommends modest weight loss as a treatment for some types of osteoarthritis.

The effectiveness of back surgery may also be affected by a patient’s weight. Obese patients are at higher risk for complications and infections after surgery compared to patients who are not obese. For seriously overweight patients, paying attention to weight loss before undergoing back surgery may improve the healing process after surgery.

Identifying the Need for Weight Loss

Body Mass Index (BMI) is a measure commonly used by medical practitioners. BMI is a mathematical formula (BMI=kg/m2) that takes into account a person’s weight in kilograms and height in meters and calculates a number. The higher a person’s BMI falls on a pre-determined range of values, the higher the likelihood for obesity.  Although there is some debate over the specific meaning of BMI measurements, a BMI of 30 or higher is typically considered to be obese, while a measure of 25 to 29.9 is typically considered to be overweight.

It is also important to evaluate where excess fat is carried on the patient’s body. Patients who carry more weight around their midsection are at greater risk for obesity-related health problems, such as low back pain. Weight loss for health considerations is often advisable for women with a waist measurement of more than 35 inches or men with a waist measurement of more than 40 inches.

 

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

Map Link

What is SI pain?

in Chiropractor  by July 24, 2020 0 comments

As your chiropractor in the Woodbridge, Dale City VA area I see tons of low back pain.  Not all low back pain is the same and the SI injury is a very common complaint.  This is that pain that is to the right or left of your spine along the pant line.  It can also cause pain into the buttock and back of leg.

Chiropractic is all about expression of optimal health and living the best possible life for you. The focus, especially with doctors of chiropractic at The Joint, is about improving the overall quality of your daily life through regular spinal adjustments. An adjustment helps restore spinal movement, which allows the nervous system to function at its highest possible level. Because the nervous system controls everything we do (including breathing, blinking and swallowing), a system operating optimally is extremely valuable. One of the additional perks — the one that often brings people in — is that pain and joint dysfunction often go away. That’s like magic! Many times people are freed to return to activities they love but have struggled participating in, whether it’s skateboarding, surfing, or lifting a little one up over their head. One of the most common issues that chiropractors see is SI joint dysfunction. It’s common enough that many people know what the SI joint is, but if you don’t, don’t worry — just keep reading. I’ll go over a bit of the science and how chiropractic can play a role in resolving SI joint issues.

The Science

SI stands for sacroiliac. You have two SI joints. The joints are on either side of the sacrum and each ilium (you know this as your hip bone). They are at the bottom of the spine and connect the sacrum and ilium on each side. The main motion of the joint is a shearing motion (a sliding motion back and forth between two parallel surfaces, joint facets in this case).

Dysfunction

SI joint dysfunction means the SI joint is not moving the way it’s intended. Perhaps this means its range of motion is limited — either the sacrum or the ilium is literally mal-positioned and stuck — or there is too much motion. Each joint works to transfer weight from the upper body to the lower body; they are designed to allow minimal movement and they have strong ligaments and tendons that support them. The dysfunction can occur as a result of a variety of things. We live in a society in which the average person sits far too much and carries too much weight. This lack of movement doesn’t encourage proper SI joint health and function. Dysfunction can also be a result of stress from overcompensation after prior spinal surgeries. Too much SI joint movement commonly occurs in pregnant women due to ligament-stretching and laxity.

Symptoms and Treatment

As with most conditions, symptoms vary from person to person. It’s common for SI joint dysfunction to present with low back pain or pain in the buttocks. Pain can radiate down the leg or even into the front of the thigh, but generally not past the knee. SI joint pain can mimic many other causes of low back pain. Chiropractors are experts at determining the source of spine pain in patients — and caring for them, too!

Through an adjustment, chiropractors help restore motion in the SI joint and/or associated joints contributing to the problem. I’ve found that SI joint dysfunction typically responds well to chiropractic care and that pain relief can occur quickly after an adjustment. The exact treatment duration and intensity will depend on the person, their lifestyle and the degree of the subluxation.

 

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

Map Link

Leg pain but not sciatica!

in Chiropractor  by June 26, 2020 0 comments

This injury is pretty common with low back injuries.  It sometimes gets confused with sciatica because patients have low back pain and a pain into their leg.  Your Woodbridge, Dale City VA Chiropractor has some information on it to help you tell the difference.  Of course, if you are getting low back pain with pain into your leg it would be a good idea to see your chiropractor.

Symptoms

Symptoms of ITB syndrome consist of pain on the outside of the knee, more specifically at or around the lateral epicondyle of the femur or bony bit on the outside of the knee.

It comes on at a certain time into a run and gradually gets worse until often the runner has to stop. After a period of rest the pain may go only to return when running starts again. The pain is normally aggravated by running, particularly downhill.

Pain may be felt when bending and straightening the knee which may be made worse by pressing in at the side of the knee over the sore part. There might be tightness in the iliotibial band which runs down the outside of the thigh. A therapist or trainer may use Ober’s test to assess this. Weakness in hip abduction or moving the leg out sideways is another common sign. Tender trigger points in the gluteal muscles or buttocks area may also be present.

Causes

TFL muscleCertain factors may make you more susceptible to developing runners knee or iliotibial band syndrome. A naturally tight or wide IT band may make someone more susceptible to this injury. Weak hip muscles, particularly the gluteus medius  are also thought to be a significant factor.

Over pronation or poor foot biomechanics may increase the risk of injury. If the foot rolls in or flattens, the lower leg rotates and so does the knee increasing the chance of friction on the band. Other factors include leg length difference, running on hills or on cambered roads.

Treatment

Below are outlined a number of treatment options for ITB friction syndrome. See rehabilitation for more details on how the various forms of treatment might be included in a full rehabilitation program.

Rest

Rest is important to allow the inflamed tendon to heal. Continuing to run with ITB syndrome will most likely make it worse. Initially complete rest is a good idea but later activities other than running which do not make the pain worse such as swimming or cycling should be done to maintain fitness.

Cryotherapy

Apply cold therapy or ice to reduce pain and inflammation. Ice should be applied for 10 to 15 minutes every hour until initial pain has gone then later 2 or 3 times a day and / or after exercise is a good idea to ensure the pain does not return. Once the inflammation has gone then potential causes must be addressed such as a tight ITB or the pain will most likely return.

Medication

A doctor may prescribe anti-inflammatory medication such as NSAID’s e.g. Ibuprofen. This is useful in the early acute stage to reduce pain and inflammation. Long term it is not likely to be of benefit, particularly if it is just being used to mask in injury and not as part of the treatment. Always check with a doctor before taking medication in case you have contraindications which mean they could cause harm, for example asthmatics should not take Ibuprofen.

Stretching exercises

Stretching exercises for the muscles on the outside of the hip in particular are important. The tensor fascia latae muscle is the muscle at the top of the IT band and if this is tight then it can cause the band to be tight increasing the friction on the side of the knee.

Foam roller exercises

Using a foam roller on the IT band and gluteal muscles can help stretch the iliotibial band and remove any tight knots or lumps in the tendon. therefore friction on the side of the knee.

Strengthening exercises

Improving the strength of the muscles on the outside of the hip which abduct the leg will help prevent the knee turning inwards when running or walking and therefore help reduce the friction on the ITB tendon at the knee. In particular strengthening exercises for the tensor fascia latae muscle and gluteus medius such as heel drops, clam exercise and hip abduction are important.

Sports massage

A professional therapist may perform sports massage to help relax and loosen the tissues and use myofascial release techniques which have been shown to be highly effective. Self massage techniques can also be very helpful in correcting excessive ITB tightness, especially where access to a massage therapist on a regular basis is not possible.

Electrotherapy

Use of electrotherapeutic treatment techniques such as TENS or ultrasound may help reduce pain and inflammation.

Acupunture

Dry-needling techniques or acupuncture may be beneficial also. Acupuncture is performed by inserting needles of various lengths and diameters into specific points over the body and in this case around the knee joint. The needle is usually inserted, rotated and then either removed immediately or left in place for several minutes. It is thought to be beneficial in reduce chronic or long term pain.

 

Training modification

Errors in training should be identified and corrected. These can include over training or increasing running mileage too quickly. As a general rule a runner should not increase mileage by more than 10% per week. Running across a slope or camber in the road for long periods or poor foot biomechanics should be considered. When training starts again avoid too much downhill running.

A rehabilitation strategy which includes stretches and exercises to strengthen the hip abductors is important. In acute or prolonged cases a corticosteroid injection into the site of irritation may provide pain relief.

 

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

Map Link

Low Back Pain is pretty common!

in Chiropractor  by February 21, 2020 0 comments

As your chiropractor in the Woodbridge, Dale City area I see lots of patients with low back pain.  I started looking at the numbers and 31 million Americans experience low-back pain at any given time.1   Even though it is so common there is a lot people don’t know about it.  I must confess when my back has a problem and I call a chiropractic friend of mine I seem to forget the causes of back pain too.  Naturally my back complaint is different than the rest of the worlds.    Here are some pretty interesting facts about back pain and if you ever get back pain be sure to call.

A few interesting facts about back pain:

Low back pain is the single leading cause of disability worldwide, according to the Global Burden of Disease 2010.

Back pain is one of the most common reasons for missed work.  In fact, back pain is the second most common reason for visits to the doctor’s office, outnumbered only by upper-respiratory infections.

One-half of all working Americans admit to having back pain symptoms each year.2

Experts estimate that as much as 80% of the population will experience a back problem at some time in their lives.3

Most cases of back pain are mechanical or non-organic—meaning they are not caused by serious conditions, such as inflammatory arthritis, infection, fracture or cancer.

Americans spend at least $50 billion each year on back pain—and that’s just for the more easily identified costs.4

What Causes Back Pain?

The back is a complicated structure of bones, joints, ligaments and muscles. You can sprain ligaments, strain muscles, rupture disks, and irritate joints, all of which can lead to back pain. While sports injuries or accidents can cause back pain, sometimes the simplest of movements—for example, picking up a pencil from the floor— can have painful results. In addition, arthritis, poor posture, obesity, and psychological stress can cause or complicate back pain. Back pain can also directly result from disease of the internal organs, such as kidney stones, kidney infections, blood clots, or bone loss.

Manipulation as a Treatment for Back Problems

Used primarily by DCs for the past century, spinal manipulation has been largely ignored by most others in the health care community until recently. Now, with today’s growing emphasis on treatment and cost effectiveness, spinal manipulation is receiving more widespread attention.

Spinal manipulation is a safe and effective spine pain treatment. It reduces pain (decreasing the need for medication in some cases), rapidly advances physical therapy, and requires very few passive forms of treatment, such as bed rest.5

In fact, after an extensive study of all available care for low back problems, the federal Agency for Health Care Policy and Research (now the Agency for Health Care Research and Quality) recommended that low back pain sufferers choose the most conservative care first. And it recommended spinal manipulation as the only safe and effective, drugless form of initial professional treatment for acute low back problems in adults.6

A well respected review of the evidence in the Annals of Internal Medicine pointed to chiropractic care as one of the major nonpharmacologic therapies considered effective for acute and chronic low back pain.7

More recently, research has shown that there is strong evidence that spinal manipulation for back pain is just as effective as a combination of medical care and exercise, and moderate evidence that it is just as effective as prescription NSAIDS combined with exercise.8

A patient information article published in the Journal of the American Medical Association in 2013 also suggested chiropractic care as an option for people suffering from low back pain–and noted that surgery is usually not needed and should only be tried if other therapies fail.9

The American Chiropractic Association (ACA) urges you to make an informed choice about your back care. To learn more about how the services of doctors of chiropractic may help you, review the results of recent research studies and contact a doctor of chiropractic in your area. Search ACA’s database of members to find a doctor of chiropractic near you.

Tips to Prevent Back Pain

Maintain a healthy diet and weight.

Remain active—under the supervision of your doctor of chiropractic.

Avoid prolonged inactivity or bed rest.

Warm up or stretch before exercising or physical activities, such as gardening.

Maintain proper posture.

Wear comfortable, low-heeled shoes.

Sleep on a mattress of medium firmness to minimize any curve in your spine.

Lift with your knees, keep the object close to your body, and do not twist when lifting.

Quit smoking. Smoking impairs blood flow, resulting in oxygen and nutrient deprivation to spinal tissues.

Work with your doctor of chiropractic to ensure that your computer workstation is ergonomically correct.

References:

  1. Jensen M, Brant-Zawadzki M, Obuchowski N, et al. Magnetic Resonance Imaging of the Lumbar Spine in People Without Back Pain. N Engl J Med 1994; 331: 69-116.

 

  1. Vallfors B. Acute, Subacute and Chronic Low Back Pain: Clinical Symptoms, Absenteeism and Working Environment. Scan J Rehab Med Suppl 1985; 11: 1-98.

 

  1. Ibid.
  2. In Project Briefs: Back Pain Patient Outcomes Assessment Team (BOAT). In MEDTEP Update, Vol. 1 Issue 1, Agency for Health Care Policy and Research, Rockville, MD.
  3. Time to recognize value of chiropractic care? Science and patient satisfaction surveys cite usefulness of spinal manipulation. Orthopedics Today 2003 Feb; 23(2):14-15.

 

  1. Bigos S, Bowyer O, Braen G, et al. Acute Low Back Problems in Adults. Clinical Practice Guideline No.14. AHCPR Publication No. 95-0642. Rockville, MD: Agency for Health Care Policy and Research, Public Health Service, U.S. Department of Health and Human Services, December, 1994.
  2. Chou R, Hoyt Huffman LH. Nonpharmacologic therapies for acute and chronic low back pain: a review of the evidence for an American Pain Society/American College of Physicians Clinical Practice Guideline. Ann of Internal Med 2 Oct. 2007;147(7):492-504.
  3. Bronfort G, Haas M, Evans R, et al. Evidence-informed management of chronic low back pain with spinal manipulation and mobilization. Spine. 2008;8(1)213-225.
  4. Goodman D, Burke A, Livingston E. Low Back Pain. JAMA. 2013; 309(16):1738.

 

 

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

Map Link

Piriformis pain

in Chiropractor  by January 24, 2020 0 comments

Low back pain is a very common complaint I see as your Woodbridge, Dale City VA chiropractor.  Sacroiliac joint dysfunction is one of the most common causes but piriformis syndrome is right up there.   It is a pain that starts in the buttock and usually shoots in to the back of your thing.

Anatomy

The piriformis muscle originates from the anterior (front) part of the sacrum, the part of the spine in the gluteal region, and from the superior margin of the greater sciatic notch (as well as the sacroiliac joint capsule and the sacrotuberous ligament). It exits the pelvis through the greater sciatic foramen to insert on the greater trochanter of the femur. Its tendon often joins with the tendons of the superior gemellus, inferior gemellus, and obturator internus muscles prior to insertion.

The piriformis, pyramidal in shape, lying almost parallel with the posterior margin of the gluteus medius.

It is situated partly within the pelvis against its posterior wall, and partly at the back of the hip-joint.

It arises from the front of the sacrum by three fleshy digitations, attached to the portions of bone between the first, second, third, and fourth anterior sacral foramina, and to the grooves leading from the foramina: a few fibers also arise from the margin of the greater sciatic foramen, and from the anterior surface of the sacrotuberous ligament.

The muscle passes out of the pelvis through the greater sciatic foramen, the upper part of which it fills, and is inserted by a rounded tendon into the upper border of the greater trochanter behind, but often partly blended with, the common tendon of the obturator internus and superior and inferior gemellus muscles.

The piriformis muscle crosses over top of the sciatic muscle and if the muscle spasms it will compress the sciatic nerve and cause pain in to your buttock and leg.  Once you have been properly diagnosed by your chiropractor or healthcare provider it is time to start treatment.

Treatment

Now that we know what the piriformis is and how it can cause us pain by compressing the sciatic nerve stretching it is one of the first things you should try.  Video

Lie on the back with the legs flat. Pull the affected leg up toward the chest, holding the knee with the hand on the same side of the body and grasping the ankle with the other hand. Trying to lead with the ankle, pull the knee towards the opposite ankle until stretch is felt. Do not force ankle or knee beyond stretch. Hold stretch for 30 seconds, then slowly return to starting position. Aim to complete a set of three stretches.

 

Lie on the floor with the legs flat. Raise the affected leg and place that foot on the floor outside the opposite knee. Pull the knee of the bent leg directly across the midline of the body using the opposite hand or a towel, if needed, until stretch is felt. Do not force knee beyond stretch or to the floor. Hold stretch for 30 seconds, then slowly return to starting position. Aim to complete a set of three stretches.

Lie on the floor with the affected leg crossed over the other leg at the knees and both legs bent. Gently pull the lower knee up towards the shoulder on the same side of the body until stretch is felt. Hold stretch for 30 seconds, then slowly return to starting position. Aim to complete a set of three stretches.

These stretches work great for after care and between visits but active care may be needed by your chiropractor to help eliminate any other causes of the sciatic compression.

 

 

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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Keep your back healthy too!

in Chiropractor  by December 27, 2019 0 comments

With cold and flu season here, everyone is concerned about their health.  Trying to stay healthy this time of year is important but your Woodbridge, Dale City VA Chiropractor wants you to also consider your back health.  Keeping a healthy back will pay dividends well into the future.

A healthy spine is an often overlooked and essential part of a healthy lifestyle. People who suffer from back pain, particularly if it is long-term, are generally less healthy than those who do not. In fact, back pain costs are staggering not only financially, but also in terms of lost time from work and because of psychosocial problems that arise during the healing process associated with long-term back pain.

Unfortunately, approximately 80-90% of the population suffers from spinal pain at some point. People who are overweight or obese, and who smoke, lift heavy objects, or had a previous episode of back pain, are more likely to experience back pain.

Because so many people suffer from spine pain, it’s important for you to try to keep your spine as healthy as possible. Following simple posture, lifting, and healthy lifestyle guidelines can help you keep your back in good shape.

 

The American Chiropractic Association recommends the following spinal health tips:

 

Standing

When standing, keep one foot slightly in front of the other, with your knees slightly bent. This position helps to take the pressure off your low back.

Do not stand bent forward at the waist for prolonged periods of time. The muscles in your low back become deconditioned in this position, which may lead to pain.

Lifting

At all times, avoid twisting while lifting. Twisting is one of the most dangerous movements for your spine, especially while lifting.

If the item is too heavy to lift, pushing it is easier on your back than pulling it. Whenever possible, use your legs, not your back or upper body, to push the item.

If you must lift a heavy item, get someone to help you.

Sitting

Keep your knees slightly higher than your hips, with your head up and back straight.

Avoid rolling your shoulders forward (slouching).

Try to maintain the natural curve in your low back.

Reaching and Bending

When reaching for something above shoulder level, stand on a stool. Straining to reach such objects may not only hurt your mid-back and neck, but it can also bring on shoulder problems.

Do NOT bend over at the waist to pick up items from the floor or a table.

Instead, kneel down on one knee, as close as possible to the item you are lifting, with the other foot flat on the floor and pick the item up.

Or bend at the knees, keep the item close to your body, and lift with your legs, not your back.

Carrying

When carrying objects, particularly if they are heavy, keep them as close to your body as possible.

Carrying two small objects—one in each hand—is often easier to handle than one large one.

Healthy Diet and Exercise

While the proverbial jury is still out, we suspect that extra weight puts undue strain on your spine. Keep within 10 lbs. of your ideal weight for a healthier back.

“Beer belly” is likely the worst culprit, as it puts unwanted pressure on the muscles, ligaments and tendons in your low back.

The most efficient and effective way to reduce weight is by eating a sensible diet and exercising regularly.

Consult with your doctor before beginning any exercise program, particularly if you have a health condition.

Sleeping

Sleeping on your back puts approximately 50 pounds of pressure on your spine. Other positions may be better.

Placing a pillow under your knees while lying on your back cuts the pressure on your spine roughly in half.

Lying on your side with a pillow between your knees may also reduce the pressure on your back.

Never sleep in a position that causes a portion of your spine to hurt. Most often, your body will tell you what position is best.

Quit Smoking

Smokers have more spine pain than nonsmokers, and they also heal more slowly when they have an episode of back pain because the chemicals in tobacco smoke restrict the flow of blood to the tissues in and around your spine.

 

While following these instructions is no guarantee that you’ll be free from back pain for your entire life, it can certainly reduce your risk of developing it. These simple steps will help you keep your spine in good shape, making you a healthier, happier person.

 

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

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