Stop Making your Low Back Pain Worse.

Today’s post comes from my March newsletter that I mail to all of my patients.

I often get many questions about what to do and what not to do when some one is in pain. Should I use ice or heat? What kind of exercise should I help me feel better ? Can I still work at my job with this pain ? When a patient enters my office for treatment of their lower back, it may include spinal manipulation, adjustments, muscle therapy, or non surgical spinal decompression. It also includes patient education in regards to heat/ice, performing daily activities and exercise. Here are some answers to frequently asked questions about lower back pain:

1. Should I use Heat or Ice?
   
   This topic is controversial, as often, patients will be told by their friends and family to use the opposite of what we may recommend to our patients. Often times when pain is presents inflammation also exists. Ice Therapy works best on this becuse it reduces the swelling and provides an analgesic effect (pain relief). When heat is improperly used during this inflammatory phase of healing, vasodilation or, an increase in blood supply to the already swollen injured area often results in an increase in pain. The use of heat may be safely applied later in the healing process during the reparative phase of healing, but as long as pain is present, using ice is usually safer and more effective.
   
   
   
2. Can I continue with my Daily Activities or my job?
   Improper methods of performing sitting, bending, pulling, pushing, and lifting can perpetuate the inflammatory phase, slow down the healing process, increase pain and interfere/prevent people from returning to their desired activities of daily living, especially work. Improperly performing these routine activities is similar to picking at scab since you’re delaying the healing process and you can even make things worse for yourself. Sometimes it is better to wait and allow your body to heal before jumping into your regular activities.
   
   
3. Can I Exercise?
   There are many exercises available for patients with low back pain. When deciding on the type of exercise, the position the patient feels best or, the least irritating is usually the direction to emphasize.
   
   More specifically, for those who feel a reduction in pain when bending forward (referred to as "flexion-biased"), flexion exercises are usually indicated. Examples of these low back exercises include:
   
   
   
   
   • raising a single knee to chest
     
   • double knee to chest
     
   • posterior pelvic tilts
     
   • sitting forward flexion
     
   • hamstring stretches
   
   
   When bending backwards results in pain reduction (referred to as "extension-biased"), standing and bending backwards, performing a sagging type of pushup ("prone press-up"), laying backwards on large pillows or on a gym-ball are good exercises. The dosage or duration exercises must be determined individually and it is typically safer to start with 1 or 2 exercises and gradually increase the number as well as repetition and/or hold-times. If sharp/"bad" pain is noted, the patient is warned to discontinue that exercise and report this for further discussion with their chiropractor. It is normal and often a good sign when stretching/"good" pain is obtained at the end range of the exercise.

At CT Spine and Disc Center, we have recognized the importance of patient education in our approach to managing low back pain cases, and look forward in serving you and your family presently and, in the future.

CT Spine and Disc Center is located in Central Connecticut, in Glastonbury- Specializing in patients who suffer from sciatica, disc degeneration, bulging disc or herniated disc in the lumbar spine. Call us at (860)633-8756 to see if you are a candidate for non surgical spinal decompression


Additional Reading Resources:

• Glastonbury Chiropractor Offer Lower Back Pain Relief
  
• Can An Inversion Table Help My Back Pain?
  
• A Good Lumbar Support Belt Can Prevent Your Back Pain From Getting Worse
  
• Back Pain While Sleeping or After Sleep
  
• Understanding Non Surgical Spinal Decompression: FAQ's
  
• Research about Non Surgical Spinal Decompression
  

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Heat vs Ice for Lower Back Pain Relief?

Hello everyone, Happy New Year 2009; Wishing everyone a wonderful healthy new year ahead !

Today I want to discuss one techinque for lower back pain relief that I often get asked about. Heat or ice for Lower Back Pain?

The good news is that they both can be good and they are all natural. So no side effects like medication.

To get the best results use ice when there is inflammation. This is often hot, red and feels tender. Areas are usually inflammed when they are initially injured or re-aggravated.

Heat works very well to loosen an area. So, couple of days after the initial injury when inflammation has disippated from using ice, use heat. For the ara to heal completely it may take weeks. With the use of heat to now keep the muscles loose and increase blood flow you can often get better much sooner.

Here's an example: If you watch football, you'll notice before the game most players are wearing extra clothing like sweats or sports pants and jackets. This keeps their backs, legs, and arms heated and warm. After the game often they're sore especially if they injured an area they'll have ice packs on thier back or knee, etc..This is because the area is often strained and inflammed.

The same holds true for someone with a back injury. Use ice to decrease the inflammation and back pain. If you continue to work or do physical activity you can heat your back to loosen the muscles before you begin your activity. The ice and hot packs we recommend patients are often shaped specially for certain parts of the back.



For example, if you are icing or heating your lower back, use a larger ice pack that is 10"x13", square in shape. For your neck area, use a 6" x 20" ice pack that is shaped with a special pouch area to cover your neck area. There is also a special ice pack for your neck and upper back, with dimensions of 9" x 16" trisectional ice/heat pack- it had two side flaps for your shoulders to better coverage. Just keep in mind tha this ice pack will be a little heavier than the cervical or lumbar ice pack.

To get rid of your low back pain once and for all look into this advanced new technology we use at our office called Spinal Decompression.

Dr. Matt Bellinger
CT Spine and Disc Center LLC

Photo Credits: Flickr Monstershaq2000

Addtional Resources:
Hot and Cold Therapy for Lower Back Pain Relief- Ice/Heat Packs for Pain Relief