Do You Limit Activities Because of Low Back Pain?
Quite frankly, it’s rare that the typical low back pain patient will be made worse in the long run by activities that they may do, provided that the activity wouldn’t produce low back pain in a patient who does not have low back pain. In other words, lifting and twisting while carrying a 100 pound object is not a good idea whether you have low back pain or never have in your life, as a back pain doctor in Mesa, AZ can explain.
A large chunk of Mesa, AZ back pain doctor patients who come in with a new episode of lower back pain don’t recall doing anything to bring about the episode. Sometimes the aggravating event is not as obvious (new shoes, side sleeping without a pillow between the knees, new chair, etc…) and sometimes, the patient is in my office, not because of what they did, but because of what they are NOT doing. As in moving around.
It is very common for the mere act of being a couch potato to create low back pain, as a back pain doctor in Mesa, AZ knows all too well. So, when the new patient comes into my office and is concerned that movement may make his or her back pain worse, I reassure them that movement is a good thing. Sacroiliac conditions, for example, do way better when the patient is moving around and keeping the joint “lubricated.”
A frustrating aspect of practice for me is how often chronic lower back pain patients, or those who have a tendency to “throw out” their backs, have been told to “take it easy” and limit activity by an orthopedic doctor, family practice doctor, physical therapist, or even my own colleagues.
Fear of movement. It’s never a good thing.
This particular study drives this point home. Researchers looked across 17 clinical studies to see how much of an effect fear avoidance behaviors (as measured by the Fear Avoidance Beliefs Questionnaire (FABQ) or the Tampa Scale of Kinesiophobia (TSK)) had on whether or not treatment was effective. Here’s what they found:
- In patients who had up to 6 months’ duration of low back pain, high fear avoidance beliefs were associated with more pain and / or disability and a lower likelihood of returning to work.
- However, if patients were able to show a decrease in fear avoidance beliefs during treatment there was less pain and disability.
- Interventions that addressed fear avoidance beliefs led to better outcomes.
- The results were not as strong in chronic patients.
I had recently been asked to participate in a chronic pain panel for the Arizona Corporation Commission. This involved looking at case studies of chronic pain patients to see how guidelines could be effectively applied for treatment. However, I had such a hard time being unbiased looking at these studies because so many of the cases of chronic pain are actually failed cases of acute pain.
5 Ways to Have a Healthy Spine
A Mesa, Arizona back pain doctor knows that your spine needs to support your movement and function for life. Habits that promote a healthy spine can keep it pain-free and working properly throughout your active days and restful nights. At LifeCare Chiropractic, your spinal health is important to us. We can help you make healthy choices for your spine.
Numerous habits that contribute to a healthy, happy spine. Here are some you’ll likely want to consider:
- Carry it well. Good posture is an essential part of a healthy spine. This means:
- Standing up straight when you’re moving about or working.
- Being conscious of your sitting position when you’re at a desk or at home in front of the television or playing video games .
- Managing the time you spend with your head tilted forward looking at screens.
- Optimizing your sleeping position in bed.
- And so much more.
Mindful consideration of correct posture is a beneficial habit that you can incorporate into your daily routine with minimum effort.
1. Exercise to optimize form and function.
Your spine requires regular exercise to maintain proper function. Your back must be strong and also flexible so you can twist, bend, and reach with optimal ease. Choose exercises that promote a flexible spine like spinal stretches and certain yoga poses. Working the muscles around the spine including the abs, chest, obliques, and hip flexors helps to maximize support for the spine and hold it in the correct position.
2. Feed the spine.
Choosing healthy, nutrient-dense food supports the bones, muscles, and nerves in the musculoskeletal system. A diet high in vitamin and mineral-packed leafy greens and vegetables can help your bones and tissues function optimally and better accommodate the stresses you encounter.
3. Rest the spine.
Inadequate or insufficient sleep can wreak havoc on the entire body—including the spine. The spine participates in much of the body’s activity, so it needs its time to rest, recuperate, and rejuvenate too. Make sure your spine has adequate support during sleep and avoid positions that compromise your spinal curve.
4. Get chiropractic care.
Our back pain doctor Mesa, AZ trusts uses manipulations, or adjustments, to reposition spinal bones that are out of correct alignment, or subluxated. Adjustments can remove interference from incorrect spinal alignment on the nerves that extend to the body from the spinal cord and allow optimal transmission of nerve signals throughout the body.
We use various chiropractic techniques for adjusting the subluxated vertebrae. Which ones are used can be part of a comprehensive treatment protocol that takes into account your age and the severity and extent of spinal misalignment condition.
Adjustments are considered safe for people of all ages and are a natural, non-invasive, drug-free treatment. Our Arizona back pain doctor has the qualifications and training to detect subluxations. Special techniques like digital x-rays, thermal scanning, and postural analysis can help our team determine whether or not subluxations are present.
Chiropractic care has enduring benefits that many people choose to incorporate into their lifestyle, much for the same health-promoting reasons that people eat right, exercise, and strive to get quality sleep.
And in Arizona, very few patients ever make it into chiropractic offices in the early stages, when manipulation can be the most powerful. Most end up medicated and / or put into physical therapy. Considering that the cost of going into physical therapy treatment for non-surgical spinal conditions first here in Arizona is almost TRIPLE the cost of chiropractic care, it may be that fear avoidance behaviors are addressed intuitively by chiropractors, lowering the chance of a condition becoming chronic.
Of course, this also means that, should you come across a chiropractor or back pain doctor in Mesa, AZ who uses fear (i.e. subluxation kills and without adjusting your nervous system can’t flow) to sell you on more care, it may be time to work on your short burst activity and run the other way. Contact a qualified back pain doctor in Mesa, AZ today from LifeCare Chiropractic for more information!