Extension-based pain results from an overextension of the spine.
It is the opposite of flexion-based intolerance; rather than being cause by bending over, this kind of pain is caused when your spine becomes extended past normal. It is most present in people who spend the majority of their days standing; often, these people will develop anterior pelvic tilt which contributes to an accentuated curve in the back and causes pain. Going around with a hyperextended (or, if your prefer, over-arched) spine, leaves you vulnerable to conditions such as:
- Facet joint syndrome
- Spinal stenosis
Do yourself a favor and lie down for a second, with a normal curve in your spine. Now press your back flat to the ground- does this position feel better for your spine? In that case, you may have extension-based back pain.
Treating extension-based back pain in Milpitas
At Family Chiropractic & Natural Healing Center, we have myriad experience helping people lessen and even completely overcome extension-based back pain. Because the problem is, at its most basic, postural, we want to start by helping you identify when your spine is hyperextended. For example, a normal curvature in the spine is considered, “extended;” anything past this is over-extended. We can help you reverse this postural deficiency by working on neutral pelvic tilting and strengthening the core stabilizing muscles.
Leave back pain behind with chiropractic therapy in Milpitas
At our office in Milpitas, we are your back pain specialists. We want to help you overcome flexion-based back pain through a coordination of chiropractic therapy, postural awareness and corrective exercise.
Your spine is not designed for too much flexion
Flexion-based pain is the most ubiquitous back pain of our age- the kind related to being hunched over computers and cell phones; the kind related to sitting more and doing less. Whatever your reason for sitting so much, flexion based back pain results when the spine remains flexed for too long. With flexion occurring all the time, the back slowly wears down, resulting in degenerative conditions such as disc herniation, spinal stenosis and, more generally, back pain.
A test for flexion-based intolerance
Simply bend over. If you experience pain while reaching for your toes, or your pain gets worse in this position, there is a good chance you have flexion intolerance. Another key question is whether you experience pain while sitting and does the pain disappear when you stand up or walk?
Relieving flexion intolerance and pain
At our office in Fremont, we frequently treat people with flexion intolerance. Our goals to help you break out of this pain are as follows:
- to limit motions that cause you pain,
- help you recognize when you are in a flexion dominant position and how to limit your time spent like this throughout the day
- Restoring neutral posture
- Strengthening the core stabilizing muscles
In order to do this, we will use chiropractic adjustment to address any misalignment of the spine that has thus far occurred and to encourage healing of conditions such as herniated discs. We then prescribe a course for strengthening that takes into account your level of fitness and pain.
Exercises to avoid for flexion-intolerant persons include:
- Dead lifts
- Back Squats
Give our office in Milpitas a call so we can get you back on track in spite of any flexion-based intolerance you may be suffering!
Running is an injury-prone activity
For such an innate human movement, more and more runners find themselves sidelined by injuries ranging from pulled muscles and shin splints to runners knee and tendinitis. It is a jarring sport that affects the joints of the knees and the shock absorbing intervertebral discs in the spine. But it is worth noting that many of these common overuse injuries can be avoided completely by applying proper technique and adding a little variety into your running routine.
Preventing running injuries
- Evaluate your stride: an efficient stride helps to minimize the chance for injury and maximize your chance for maintaining good posture. Aim to strike the ground under your hips rather than in front of your body
- Check your cadence: 180 steps per foot per minute is an ideal cadence
- Analyze your posture: staying upright is critical to preventing injury.
- Change up your running surface: move from concrete to trail, to rubber track and back again. Concrete is the most jarring on your joints.
If you are running regularly, it is worth placing a premium on minimizing repetitive stress. The above tips along with regularly replacing your running shoes can help you to minimize damage to your joints. Another way to minimize your risk for injury is by strength training the muscles which support you on your run. At Family Chiropractic & Natural Healing Center, we have years of experience helping runners adjust their body mechanics to avoid injury and stay on their feet. Give our office a call to schedule an appointment today.
Working out is, like most things in life, best when balanced
Many people sabotage themselves by working out with the wrong motives in mind; only focusing on one muscle group (especially mirror muscles), over or underestimating themselves and adjusting their workout accordingly; listening to every new fitness fad that comes along. At Family Chiropractic & Natural Healing Center, we believe that conventional wisdom is the best wisdom, especially when it comes to people who are only maintaining a tepid relationship with exercise. Let’s look at some standardized advice for people looking to add more workout into their life.
A balanced workout routine in Milpitas
- Focus on variety: mixing up your exercises ensures that you will get a well-rounded body. It also helps to combat the monotony of exercise that often makes working out feel like a chore.
- Strength training one day, cardio the next: cardio can sap your energy reserves for weight training and vice versa. Alternating them between days can keep exercise interesting and prevent you from burning out.
- Focusing on the whole core: did you know that there are 29 core muscles in your back, abdomen and pelvis. Most people think of the core as just the abs, but this region is crucial for stability and injury prevention.
- Choosing exercise you like: if you are doing an activity you like, it can hardly feel like a chore.
- Stretching: helps improve circulation and elasticity of muscle joints which preserves your range of motion and prevents injury!
- Fully warming up: if you are pushed for time, don’t short cut the warm up. This is the most important part of your exercise!
Your workout support team in Milpitas, CA
We support every effort you make at improving your health. If you have long-standing pain or issues that prevent you from enjoying exercise, give our office a call to schedule an appointment. Many people don’t know that an unbalanced spine can create uneven growth of muscle and lead to problems down the line. We ensure that your spine is in line, so your body can take the most out of every exercise session.
Dr. Gregory Lind, D.C.
Age is inevitable, pain is not!
Aging is linked with aching because as cartilage wears away, ligaments and tendons stiffen, and structures such as vertebrae degrade, the natural result is pain. In order to stay feeling young, we need to start (as early as possible) conditioning our bodies to meet the challenges of old age head on.
What can you do to get ready now and prevent pain in old age
At our office in Milpitas, we focus on conditioning the body in three ways: to maintain flexibility and thus range of motion, to hold a high standard of cardiovascular endurance and to maintain strength in the areas that matter. As with all things holistic, equal time should be devoted to each part of the trio. Mobility and posture are two ways that can determine our level of independence as we grow old.
At Family Chiropractic & Natural Health Center, we want to help you stay ahead of pain.
Whether you are a lifelong fitness devotee or someone who is feeling the first aches of age, we can help you put together a plan that will mitigate the pain of old age. Strength training is a great way to relieve pain in the joints, especially those of the lower back which have spent their lives supporting the weight of the upper body. It’s time to start listening to your body- call our office to schedule an appointment and let’s start fighting the onset of aging together today!
Dr. Gregory Lind, D.C.
Tight hamstrings are little thought of when it comes to back pain
But they are one of the most important factors that should be accounted for when determining the origin of your lower back pain. These are large muscles in the back of the thighs which tend to become tight through lack of exercise, stretching and sedentary lifestyles. Seated posture, even good seated posture, still contributes to tightness in the hamstrings which then creates a pull on the network of muscles in the lumbar portion of the spine. The problem then perpetuates itself because people with low back pain are more likely to develop tight hamstrings.
The relationship between tight hamstrings and low back pain
Tight hamstrings add to the problem further by restricting motion in the pelvis; the movement is then activated by the muscles of the lower back. With the level of stress increased on an already beleaguered region, its a recipe for instability and back pain that can be hard to identify.
Unwind your tight hamstrings to find pain relief in the lower back
At Family Chiropractic & Natural Healing Center, we have a plant to unwind tight hamstrings and therefore make significant inroads toward relieving pain in the lower back. Muscles tighten and atrophy due to lack of use, so we begin by targeting muscles that have been neglected in order to get them moving. We can show you specific stretches for tight hamstrings that can help you find relief from back pain. Give our office in Milpitas a call to schedule an appointment today.
Dr. Gregory Lind, D.C.