A Manila back pain chiropractor gives all the wise pieces of advice for your spine’s health. Are you interested in finding effective ways to get back pain relief?
Low back pain can be a regular complaint for many people. Most individuals choose to rest until the pain goes away. However, staying active is actually the first step to recovery. A study proved that exercise helps prevent and treat low back pain. Exercise can keep people from gaining weight while increasing resistance and improving blood circulation. It also enhances a person’s overall strength and flexibility.
If you are among 80% of adults who suffer from back pain, there are several effective stretches and back exercises you can try yourself for back pain relief. You can begin by doing some hamstring stretches, a few partial crunches, and eventually some aerobic exercises. But before you kick off, here are some crucial tips from a Manila back pain chiropractor:
#1. Always Begin With Stretching
Before you decide on doing any exercises, it is essential to do warm-ups first. Do some stretches correctly. When you warm up properly, you are doing your spine a favor. The proper stretching exercise can ease your low back spasms and pain. It also helps improve your flexibility by reducing your muscle and joint pressure and tightness. You can start doing some back-pocket stretch or a few press-ups in the morning or the evening.
#2. Get Approval From Your Doctor or Manila Back Pain Chiropractor
When you are experiencing acute back pain, refrain from doing exercises. Patients with severe back pain from injuries require hospital care. Exercising will not help with your recovery. Worst case scenario, some activities may cause more damage to your back. Consult your doctor on what’s the best course of action if you have acute back pain.
#3. Set A Clear Boundary For Your Rest Period
Resting in bed for more than a day will only make your back pain worse. If your back pain is still fresh, you can recover from the illness faster by doing simple exercises. Walking at a regular pace for at least fifteen minutes will help strengthen your core, boost your blood circulation, and improve your heart rate. You can walk around your house or walk from your front door to your back door while you’re inside the house.
#4. Avoid Lifting Heavy Objects
Always stay away from activities that bring you back pain during or after a move. For example, bending forward awkwardly to pick up something, or trying to lift something more than you can typically handle. If you choose to lift weights, always focus on doing the right forms, and use only weights that are just enough for your strength level.
#5. Choose Low-Impact Exercises
Set your initial exercise pace to low impact. Avoid going straight to vigorous workouts if you have problems with your back. Some of the exercises you can try are yoga, swimming, biking, and walking. Consider low-level cardiovascular exercises that give relief to your back pain. Avoid high-impact activities like jumping, basketball, or running because these will put more stress on your joints.
#6. Stay Away From Twist Exercises
Twisting movements contribute to the injury of the lumbar spine. If you suffer from low back pains, avoid doing any activities that will force you to twist your body awkwardly in sudden motions. Therefore, you should avoid doing golf, tennis, and other sports that require a lot of regular twisting moves.
#7. Stop Immediately When The Workout Hurts You
Exercises are functional when done correctly. If you do something that hurts you intensely, then stop immediately. Do not force yourself to do painful positions. It can damage your tissue and worsen your back pain. A better option would be to focus on stabilization exercises or those that won’t involve twisting or causing pressure on your spine or lower back area. Go for planks.
#8. Try Water-Based Activities
According to a study, water aerobics and other aquatic activities or sports can significantly improve chronic low back pain. Swimming is an excellent choice. After all, it has proven to reduce back pain because it is a non-impact aerobic exercise that doesn't put pressure on the spine. Just make sure you have no open wounds before you do these water-based activities.
#9. Never Do Any Overhead Weightlifting
Lifting weights overhead adds pressure to the spinal discs. Shoulder presses and overhead weight lifting can cause stress and strain on the structure of the spine. Also, avoid doing weighted squats or any activity in which considerable weight is on your shoulders.
10. Determine The Underlying Cause Of Your Low Back Problem
Most low back pain cases are rarely severe. They often get better on their own after a couple of days or even a week. If your back pain issue continues for more than six weeks, do not ignore the pain. Immediately stop any exercise that involves your back because it might bring more harm if you have acute back pain or something worse. Consult your doctor or an upper cervical chiropractor. Once you have learned the underlying issue of your back pain, you will be closer to getting a long-term relief from your pains and aches.
What’s Your Next Move?
If a low-impact exercise plan still does little good to your back pain issues, it’s likely that your back pain is more than a matter of poor posture or muscle strain. You may have a misalignment of the atlas (C1) vertebra in your upper cervical spine (the neck).
The atlas vertebra supports the weight of the head and allows its complex movements in various directions. When the atlas bone fails to support the weight of the head properly, it can move out of its proper position. When this happens, there is muscle strain, increased pressure on the spinal joints, discs, and nerves. Finally, low back pain becomes the end result.
If you believe that an atlas misalignment causes your low back pain, we urge you to consider getting a consultation from a Manila back pain chiropractor.
Seek an Upper Cervical Chiropractor for Back Pain
Check yourself in front of a full-sized mirror. Stand up straight. Do you notice anything awkward about your posture? If you see any of these in your body, you could be a candidate for upper cervical chiropractic therapy.
One hip is higher than the other
Your shoulders are uneven
Tilted head either from the left or right
Visit our office at the N8 Upper Cervical Chiropractic in Makati City, Metro Manila. Consult with Miguel Flores, DC Specialist, a reliable Manila back pain chiropractor, to address the primary root cause of your low back pain issues. We do not chase around symptoms.
What’s unique and useful about upper cervical chiropractic care is that it repairs damaged tissues. It restores the optimum health of the spine and maximizes the function of the central nervous system as a whole. Our past patients have enjoyed long-term back pain relief and positive results from our upper cervical chiropractic care.
Call us at 8553-6218, or contact us through this online form to set an appointment at your convenience.
To schedule a consultation with N8 Upper Cervical Chiropractic clinic, call (02) 8553-6218 or just click the button below.
If you are outside of the local area, you can find an Upper Cervical Chiropractor near you at www.uppercervicalawareness.com.