By Dr. Ira Shapiro
Director, Plaza Chiropractic Center
Old Bridge
Nearly 80 percent of the population will experience back pain at some point. Sometimes it’s caused by a wrong move, only to heal in a few days or weeks. Others experience chronic or even debilitating discomfort for years without solace.
A recent global survey of health conditions identified back pain as the single most disabling condition worldwide. Comprised of a complex structure of bones, joints, ligaments and muscles, it can be caused by anything from sports injuries, arthritis, and poor posture to kidney stones, accidents or the simplest of movements.
Sciatica is just another form that afflicts five to 10 percent of all back pain sufferers. It is often associated with pain radiating from the lower back and into the buttocks, leg, and/or foot on one side of the body. In fact, the pain can be so pronounced that you can easily point out the inflamed areas with a fingertip.
The good news is that the symptoms are often treatable and alleviated through chiropractic spinal manipulation and exercise specifically designed to strengthen abdominal and back muscles. The key is to start slowly and increase the repetitions as you gain strength. In fact, improved flexibility through stretching and/or yoga not only offers an excellent way to lessen the severity of existing back problems, but also reduce the possibility of future injuries. Here are some tips for getting the maximum benefit from these routines:
- Warm up tight, cold muscles before stretching by walking or doing other gentle movements for 10-15 minutes. Slowly increase the reach and intensity of each stretch as the muscles relax. Don’t bounce. Don’t hold your breath. Inhale deeply before each stretch and exhale during the stretch. Stop immediately if you feel severe pain.
- Lie on your back with both legs straight. Bend one leg at the knee and extend one leg straight up in the air. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot; you should feel a stretch in the back of the thigh. Hold 30 seconds. Relax. Repeat three times per leg.
- Lie on your back and cross one leg over the other; gently pull the knee toward the chest until a stretch is felt in the buttock area. Hold 30 seconds. Relax. Repeat three times.
- Lie on your back with knees flexed and feet flat on the floor. Keep the knees together. Tighten the muscles of the lower abdomen and buttocks; slowly raise your hips from the floor and lower your back to the resting position. Repeat this exercise 20 times.
- Kneel on the mat with weight on hands and knees. Palms should be directly under your shoulders and knees hip-width apart. Slowly raise your right arm and extend it forward parallel to the floor. Balance by contracting your abdominal muscles. Keep your right palm parallel to the floor, then lift your left leg, and straighten it behind you. Hold the opposing limbs off the ground for 30-60 seconds without arching your back. Switch sides. Repeat three to six times.
For more information on creating better, fitter and healthier lives for the entire family, contact the Plaza Chiropractic Center at 732-723-0023 or visit www.plazachiro.com. Our trained staff will be happy to work with you, no matter your age or condition, to develop a safe and effective wellness program that complements your life style and offers long-lasting fitness rewards.
Dr. Ira A. Shapiro is the director of the Plaza Chiropractic Center, which he founded in Old Bridge in 1984. Recently selected to the American Chiropractic Association Sports Council Hall of Fame and a two-time member of the U.S. Olympic team medical staff, Dr. Shapiro has spent the past 30 years providing safe, gentle and effective chiropractic care to tens of thousands of patients ranging from community members to professional athletes competing at the world’s highest levels.