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5 Exercises That Help Relieve Sciatica Pain

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Sciatica pain can be intense, preventing you from working, spending time with loved ones, and otherwise living your life. It has several potential underlying causes, although 90% of cases stem from spinal disc herniation. This presses on the lumbar nerve or sacral nerve roots, generating intense pain. Although many cases remit spontaneously over the course of weeks or months, the pain in the meantime can be almost unbearable.

(Note:  Learn how we treat the root cause of sciatica)

 

Treatment for sciatica is difficult but not impossible. Physical therapy, weight control, and NSAIDs can help, but you’ll get the most benefit from a properly managed chiropractic treatment plan.

 

We’ve put together a list of 5 exercises you can do at home that can help reduce acute sciatica pain.  Remember:  exercises alone will not prevent sciatica or cure sciatica.  However, with the right chiropractic treatment plan, you can see significant long-term results.  That said, the right exercises can reduce pain in the short term.

It might seem counterintuitive, but exercise is actually better for sciatica pain than bed rest. Without enough movement, your muscles become deconditioned and weakened, making you more prone to back injury and strain, exacerbating the pain. Exercise programs for sciatica can depend on its underlying cause, but will almost always feature exercises that promote core strength in the back and abdominal muscles.

These 5 exercises can help relieve and prevent sciatica pain.

KNEE TO CHEST STRETCH

This stretch helps promote lower back flexibility. Starting on your back with a cushion beneath your head, bend your knees while keeping your feet straight and your legs hip width apart. With your upper body relaxed, bend one knee up toward your chest, grasping it with both hands. Hold for 20 to 30 seconds.

SCIATIC MOBILIZING STRETCH

Designed to mobilize the hamstrings and sciatic nerve, this stretch begins on a mat with a cushion under your head and neck. With your knees bent and your legs hip width apart, bend one knee up to your chest. Grasping the hamstring, slowly straighten the knee while pulling your foot toward you. Hold for 20-30 seconds.

BACK EXTENSIONS

Lie on your stomach, propping yourself up on your elbows. Keep your shoulders back, your neck long, and your back extended. Then, push down on your hands to arch up your back. Hold for 5 to 10 seconds.

STANDING HAMSTRING STRETCH

Standing up, raise one leg onto a stable object, such as a step or a sturdy chair. Keep the leg straight, with your foot flexed so that your toes are pointing straight up. Keeping your back completely straight, lean forward and hold for 20-30 seconds.

DEEP GLUTEAL STRETCH

Laying on your back with a small cushion under your head, bend your left leg and rest your right foot on your left thigh. Then, grasp the left thigh, and pull it toward you. Keep your hips straight and your tailbone on the floor. Hold for 20-30 seconds.

EXERCISE, LIFESTYLE, AND CHIROPRACTIC CARE CAN HELP RELIEVE SCIATICA

Along with exercises and physical therapy, chiropractic treatment has been shown to produce improvement in sciatica symptoms. In one 2010 study, 60% of sciatica patients who received chiropractic care three times a week for four weeks experienced the same degree of relief as those who underwent surgery.

If you’re struggling with sciatica pain, reach out to us any time at Intero Chiropractic. We’re always available for a 100% free consultation, along with a full neurological exam for only $20. For sciatica patients, chiropractic care can be a significant part of an overall regimen to manage and reduce pain during recovery.

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Sciatica Pain? 8 Reasons You Should Never Take Pain Pills

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Sciatica can be extremely painful. Shooting pain throughout your back and your upper legs, weakness, and inability to live your normal life make sciatica pain extremely difficult to manage. Many sufferers of sciatica have turned to pain pills – ranging from low-dose aspirin to intense opioid painkillers.

However, using painkillers to treat your sciatica is a mistake – a smart chiropractic regimen from Intero Chiropractic can provide all of the pain relief benefits of medication at a fraction of the cost – and for a longer period of time.

Here are 8 reasons you should never take pain pills for your sciatica pain.

  • PAIN MEDICATION CAN BE EXTREMELY EXPENSIVE

    The cost of pain medication beyond simple over-the-counter pills such as acetaminophen, naproxen, and aspirin is staggering. If you’re uninsured or your insurance doesn’t cover your medicine, a single pill of Oxycodone – a leading opioid painkiller – can cost you anywhere from $30-$50, making pain medication an extremely expensive treatment method for sciatica pain.

  • MOST PAIN MEDICATION IS ADDICTIVE

    Almost all powerful pain medications are opioid-based, using the same pharmacological substances as extremely addictive painkillers like morphine, and street drugs like heroin. Even using opioids temporarily can lead to addiction and extremely painful withdrawal symptoms.

  • PAIN MEDICATION STOPS WORKING WHEN YOU STOP TAKING IT

    Pain medication will only help relieve your sciatica pain when you’re taking it regularly. If you ever run out of medication, forget to take it, or otherwise don’t have access to your medicine, your pain will come back with a vengeance.

  • PAIN MEDICATIONS ONLY TREAT THE SYMPTOMS – NOT THE CAUSE OF SCIATICA PAIN

    If your car’s heat gauge showed that it was about to overheat, would you just cover it up with a piece of duct tape and keep driving? This is exactly how pain pills work. They cover up the symptoms of back pain and sciatica, relieving you from the symptoms of your condition – but not offering any kind of long-term cure.

  • PAIN MEDICATION HAS UNCOMFORTABLE – AND POTENTIALLY DANGEROUS – SIDE EFFECTS

    In addition to the highly addictive properties that opioid-based painkillers have, these drugs have a ton of nasty side effects like nausea, disorientation, and even the danger of death or hospitalization if they are administered incorrectly. Even over-the-counter drugs like acetaminophen, aspirin, and naproxen can cause damage to your kidney or liver if taken at non-recommended dosage.

  • SOME DOCTORS RECOMMEND THE WRONG PAINKILLERS

    Doctors are sometimes sponsored by pharmaceutical companies to push their products – their desire for a kickback may cause them to recommend a dangerous or expensive painkiller for your sciatica pain.

  • PAIN MEDICATION CAN COVER UP OTHER DANGEROUS NERVE PROBLEMS

    Since your pain medication dulls your senses and relieves you of pain, you may not be able to tell if your sciatica or lower back pain is progressing or getting better, leaving you ignorant to the extent of your condition.

  • PAIN MEDICATION IS NOT A LONG-TERM SOLUTION FOR SCIATICA PAIN

    You can’t take pain pills forever, especially if they’re powerful opioids like Oxycodone and other prescription painkillers. Eventually, you’ll have to resort to other measures to treat your sciatica pain.

INTERO CHIROPRACTIC – A LEADER IN SCIATICA PAIN RELIEF

If you’re looking for a safe, inexpensive, long-term treatment that can help you relieve your sciatica pain, look no further than Intero Chiropractic.

Our comprehensive spinal treatment plans include physical rehabilitation, stretches, and adjustments that can help you get relief from painful sciatica nerve pain at a fraction of the cost of pain pills prescribed by a doctor.

Come into our Pleasanton, CA chiropractic office for a consultation today, and see how Intero Chiropractic can change your life by relieving you of the sciatica back pain that has been plaguing you for so long – without costly, dangerous pain pills or other treatments.

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7 Foods that Naturally Fight Headaches

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Headaches are one of the most common ailments, and almost everyone has them occasionally. While unusually painful or highly localized headaches can be signs of serious neurological illness or injury, a reassuring 90% of headaches are benign. These are usually tension headaches, which can stem from a number of causes. Psychological stress, hunger, sleeping positions, sleep deprivation, dehydration, and eye strain can lead you to develop a headache.

If you’re suffering from frequent tension headaches, it helps to identify the underlying cause.  The most common cause is nerve pressure in the spine.  (Shameless Plug:  At Intero Chiropractic, we have the unique technology to accurately detect this)

 

!) It could be because of work stress or relationship issues, an irregular sleep schedule, or inadequate nutrition. Certain foods may actually help prevent headaches from occurring, largely by counteracting nutrition and hydration issues that might be contributing to the problem.

These 7 foods help you fight headaches naturally, reducing the need for analgesics that can be damaging if taken too frequently.

1) Lettuce-based salads.

Dehydration is a common cause of tension headaches. Along with drinking enough water, eating foods with a high water content helps your body maintain its osmolytic balance. Lettuce, spinach, and other leafy vegetables are high in both water and fiber, as well as being rich sources of many important micronutrients.

2) Coffee

As you probably know, too much caffeine can actually give you a headache. But in moderate doses, the caffeine in coffee, green tea, and other healthy beverages acts as a vasoconstrictor, reducing the size of blood vessels. This is especially helpful for managing pain caused by migraines, a common type of headache with a neurological origin.

3) Bananas

Bananas are high in both magnesium and potassium. Magnesium can act as a vasodilator, relaxing your blood vessels to soothe tension headaches. Their potassium content helps your body maintain its balance of electrolytes. This is especially helpful for headaches caused by drinking excess alcohol the night before.

4) Spicy foods

If your headache is caused by sinus congestion, foods with heat and pungency can help relieve the pressure. Many ethnic foods, like Thai, Szechuan, and Indian cuisines, make use of ingredients containing piperine, capsaicin, and other spicy substances.

5) Yogurt

Yogurt and other dairy products are a rich source of calcium, which helps combat the inflammatory processes underlying tension headaches. For people who have trouble digesting dairy, dark leafy greens like spinach and kale are also a source of calcium.

6) Salmon, Tuna, and Other Oily Fish

There are two main types of fish meat: “white fish,” like cod and pollock, and “oily fish,” like tuna and salmon. Oily fish flesh contains a significant amount of omega-3 fatty acids, which are known to have anti-inflammatory and neuroprotective properties. For migraine patients, a diet high in omega-3 compounds has been shown to reduce the frequency and severity of headaches.

7) Liver and Kidney

Both liver and kidneys are high in niacin, also known as vitamin B3. Niacin deficiencies can trigger both migraines and tension headaches. If you’re vegetarian, or you just don’t like offal, beets and sunflower seeds are also good sources of niacin.

Good Health and Nutrition Can Help Prevent Headaches

Whether you’re a migraine patient or you suffer from tension headaches, a healthy diet rich in micronutrients, along with proper hydration, can help reduce the frequency and pain of your headaches. If you’re getting frequent headaches, especially tension headaches, it’s also wise to get the root cause accurately diagnosed by a specially trained chiropractor.  At Intero Chiropractic, we have the advanced technology to detect the root cause and provide you with a strategic plan to keep you headache

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Auto Accident? Here’s How a Pleasanton Chiropractor Can Help

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If you have suffered an auto accident you need to act fast! Contacting a chiropractor immediately could save you from long lasting neck and back injuries. Even if you do not feel the collision has impacted you physically, you could have sustained injuries that you are unaware of. These injuries can surface later and can get exponentially worse provided you do not take action as soon as possible.Contacting an auto accident chiropractor at Intero Chiropractic will help determine the severity of your injuries and the steps you need to take to make sure you do not experience any lasting effects.

Residents of California are well aware that auto accidents happen on a regular basis. The chances of you going your whole life without falling victim to a collision are very small. The following are some ways a chiropractor can help you after experiencing an auto accident.

Discovering The Injury

Not all of the injuries you sustain in an accident are clear right away. A broken bone or cut is an immediate injury that is usually obvious to the victim, however other symptoms can take days to rear their ugly head. In the time it takes to notice this, the damage can take on an irreversible effect.

For example, “whiplash” is caused by a sudden deceleration of your vehicle that will not necessarily show signs until days later. Soon enough you will start to feel headaches, stiffness and dizziness without a clear way of recovery. However, a chiropractor can help begin to set this straight. This is one of the most common injuries one can sustain after an auto accident and making regular appointments with a qualified chiropractor can ensure the issue does not become more severe.

To truly rule out the existing possibilities, make sure you take your chiropractor’s advice seriously and follow any steps they have recommended.

Get Treated Without Medication

The art of chiropractic treatment is celebrated for the non-invasive way it helps the body heal, using the body’s own recovery agents. The path is natural and is designed to keep you off of medication that can have addictive properties and can set you back hundreds or sometimes even thousands of dollars. Not all medication is bad, but if you prefer alternate methods of care, then chiropracty is definitely for you. By aligning your spine correctly, your muscles are strengthened by increasing the flow blood throughout your body.

The Dangers Of Waiting

A grand majority of people would rather struggle through a medical issue than seek the help of a trained specialist. You should be careful to not fall into this trap. After experiencing an auto accident, you should understand that the repercussions for not getting a potential injury checked could be detrimental. You could experience chronic pains and aches that could last the rest of your life.

Intero Chiropractic will assess the damage done by the recent auto accident. A team of experts will utilize specialized methods to follow up on nerve damage, back pain and other critical injuries you might have sustained.

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10 Benefits of Having Chiropractic Treatments

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Chiropractors have been practicing for more than a century, and in that time, millions of people have enjoyed the numerous benefits of chiropractic treatments. In this article, Intero Chiropractic will explore the many benefits that you can get with the proper treatment at our chiropractor. Let’s get started.

Lower Back Pain Relief
Lower back pain is extremely common in Americans. It’s been estimated that around 80% of Americans will deal with at least one episode of lower back pain in their life time – and around 10% of Americans suffer from some type of chronic back pain.By realigning the spine and joints, chiropractors can provide pain relief for the lower back, and ensure you can live your life normally.

Headache Relief
Misalignments in the spine can actually cause severe headaches. Spinal manipulation of the joints in the neck can help correct this issue. By realigning the spinal cord and spinal column, our Pleasanton chiropractor can help you eliminate headaches.

Relief From Arthritis And Joint Pain
Chiropractors treat the misalignment of joints. If your joints are misaligned, you may experience severe joint pain, so seeking treatment from a chiropractor provides a solution to this. Even patients with arthritis can benefit from re-aligned joints, which lessen symptoms like inflammation and stiffness.

Surgery Prevention

Often, traditional treatments of issues like back pain involve invasive surgeries, undertaken directly on the delicate and vulnerable spinal column. Chiropractic treatments are non-invasive, and can still offer pain relief – allowing you to avoid going “under the knife”.

Improved Digestion And Regularity

Your spine affects your stomach. When your joints are misaligned, acid production increases – resulting in digestion issues, and other symptoms like gastric reflux or gas. Re-aligning the spinal column relieves this stress, and improves digestion.

Better Posture

Poor posture is a major cause of issues like neck and back pain. When you have bad posture, your joints are more likely to come out of alignment. But once your joints are misaligned, it can be difficult, or even impossible, to maintain proper posture without pain.

Chiropractic treatments can break this vicious cycle. Once you have your spine corrected by a chiropractor, it’s much easier to maintain a better posture – and this reduces your need for future alignments! That’s a win-win.

More Restful Sleep

More than 38% of Americans self-report having a difficult time going to sleep, due to issues like stress, bodily pain, and a variety of other factors. Chiropractic care can help with these common sleep issues by relieving pain and stress – allowing for a deeper, more restful night of sleep.

Easier Breathing

A misalignment in the spine can actually affect the lungs, and push them slightly out of position. It can also cause inflammation in the lungs, potentially leading to conditions like asthma. Chiropractic care can solve these problems, making it easier to breathe.

Stress Relief

Stress is, unfortunately, very common among adult Americans. But chiropractic care from Intero Chiropractic can help you manage your stress in a healthy way. Muscle tension is extremely common in overstressed individuals. This leads to further pain and stress. But with the right chiropractor, you can correct your joints – and mitigate your stress levels.

Drug-Free Pain Management

Often, prescription drugs like oxycodone are used to treat back pain. But these drugs have significant side effects. They can be dangerous, and are extremely addictive. Chiropractic services allow you to mitigate your joint pain without turning to these dangerous substances.

Come To Intero Chiropractic For Treatment Today!

At our Pleasanton chiropractor, you can get relief from migraines, lower back, pain, indigestion, and dozens of other issues. So don’t wait. Book an appointment today at Intero Chiropractic!

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11 Causes of Shoulder Pain (And What to Do About It)

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Shoulder pain is extremely common. It’s estimated that around 25% of all Americans over the age of 50 suffer from some kind of shoulder pain. Given the complexity of the shoulder joints, this comes as no surprise.However, you don’t have to live with shoulder pain – as long as you understand the cause of your pain, and how Intero Chiropractic can help. Let’s take a look at the 11 most common causes of shoulder pain – and discuss your treatment options!

The Most Common Causes Of Shoulder Pain

  • Bursitis – Bursae are small, fluid-filled sacs present throughout the body’s joints. They act as “cushions” reducing friction between muscle and bone. Excessive shoulder use can cause these to become inflamed – causing bursitis and shoulder pain.
  • Muscle strain/overuse – This is the most common cause of minor shoulder pain. Overusing a muscle in the shoulder, such as when golfing, playing tennis, or swimming, can cause serious shoulder pain.
  • Rotator cuff damage – The rotator cuff is composed of multiple muscles groups that hold your shoulder and upper arm in place. Overuse and accidents are the most common causes of rotator cuff damage.
  • “Frozen Shoulder” – Also known as adhesive capsulitis, this condition occurs when your shoulder’s connective tissue becomes thickened and inflamed. Over time, movements become painful, and your range of motion decreases.
  • Tendinitis – Tendinitis occurs from shoulder overuse. The tendons in your shoulders can become thickened and inflamed if you are overusing your shoulders – causing pain and stiffness, as well as occasional range-of-motion issues.
  • Tendon tears – The shoulder is very delicate, and it’s possible to tear a tendon without realizing it. An action as simple as reaching into the backseat of your car to grab a heavy bag or arresting a fall by placing your arms in front of you can lead to a painful tendon tear.
  • Osteoarthritis – Osteoarthritis is a very common cause of shoulder pain in older active adults. Essentially, osteoarthritis is just “wear-and-tear” on your shoulder joints, caused by a lifetime of use.
  • Rheumatoid arthritis – Rheumatoid arthritis can cause shoulder pain and inflammation. Approximately 65-90% of RA patients report some level of shoulder pain and stiffness.
  • Impingement – Shoulder impingement occurs when a piece of connective tissue, such as a tendon, rubs against the shoulder blade. The shoulder blade “impinges” on your soft tissue when you raise your arm – causing pain and irritation, and limiting movement.
  • Instability – If you have previously dislocated your shoulder, instability could be the cause of your shoulder pain. Even a partial dislocation can seriously stress the muscles and tendons, leading to pain, unsteadiness, and an increased risk of re-dislocating the shoulder.
  • Fractures – Shoulder fractures are usually caused by accidents such as falls, or automotive/sports injuries. However, minor shoulder fractures may be hard to notice, especially if other issues like dislocation are present.

How Can I Treat My Shoulder Pain?

Well, that answer depends on the source of your pain! Each of the above 11 conditions requires different treatments. A minor shoulder tendon tear may simply require you to rest and minimize use – while serious fractures or rotator cuff tears could require surgery.

If you’ve been experiencing chronic shoulder pain, it’s important to find the cause – and take appropriate action to restore your life to normal! That’s why you should come to Intero Chiropractic today. Dr. Jerry Hsieh specializes in treating shoulder pain, and can help you understand the cause of your shoulder pain.

Don’t wait. Contact us now for an appointment!

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How To Get Rid Of Severe Neck Pain

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Neck pain is quite common in US adults. It’s been estimated that around 15% of all Americans will experience neck pain or stiffness for at least 1 full day each year. This pain can range from mild stiffness and soreness, to a total inability to turn or move the neck.Often, chiropractic adjustment is the best way to cure this problem. But first, let’s understand the common causes of severe neck pain, and take a look at a few simple exercises that may help relieve neck pain.

COMMON CAUSES OF NECK PAIN

Severe neck pain can be caused by a variety of different issues, such as the following:

Whiplash – Whiplash occurs when the neck and head are forced backward and then forward suddenly. This can have a devastating effect on the cervical spine, and cause severe neck pain.

Whiplash is most commonly caused by auto accidents, but can also result from sudden falls, impact injuries, or heavy hits in contact sports like football, hockey, or soccer.

“Text Neck” – Poor posture can often lead to what’s known as “text neck” when using mobile devices. The use of mobile devices causes us to look down for extended periods of time, which puts a tremendous amount of stress on the neck.

Poor Ergonomics At Work – If you work a desk job, you’re likely staring at a computer screen for over 8 hours a day. Failing to implement proper ergonomic best practices such as proper chair and monitor height/angle can result in a significant amount of neck pain. It can also lead to sciatica pain.

Sleeping Incorrectly – Everyone has gone through this at some point. You “sleep funny” on your neck, resulting in serious and significant neck pain.

This happens when you sleep without proper support for your neck. If your spine is misaligned during sleep, the muscles in your neck will be strained, resulting in aches and pain.

While neck pain can be caused by dozens of different issues, these are by far the most common culprits.

HELPFUL NECK EXERCISES

Note: These exercises are not a substitute for diagnosis and treatment by a qualified medical professional. If you are experiencing severe neck pain, tingling, or numbness, seek medical attention IMMEDIATELY.

If you are experiencing mild-to-severe neck pain due to issues like poor ergonomics or sleeping incorrectly, you may be able to resolve some of your symptoms with the appropriate neck exercises and stretches. Here are some of our favorites:

CHIN TUCK

The chin tuck is easy, and can be done anywhere, making it a great exercise for relieving neck pain.

  • Sit comfortably and stare straight ahead. Locate an object that you can “sight” during the exercise.
  • Move your chin towards your chest while maintaining eye contact with the object you’re “sighting”. You’ll feel a slight, comfortable stretch from the neck to the base of the skull.
  • Once your chin contacts your chest, hold for 5 seconds. Release.
  • Rest for several seconds. Repeat 5-10 times, as desired.

SEATED NECK RELEASE

The seated neck release is a good way to relieve tension on the sides of your neck.

  • Sit comfortably, either on a chair with your feet on the ground, or cross-legged.
  • Place your left hand on the top of your head. Slowly tilt your head to the left.
  • Gently stretch your neck by applying pressure with your left hand.
  • Hold this position for up to 30 seconds, then slowly lift your head to a neutral position.
  • Repeat this stretch on the other side of the neck.

STATIC EXTENSION POSITION

This stretch helps your cervical collar relax, unlocking your shoulder girdle, and allowing your neck to stretch gently.

  • Begin on all fours. Align your wrists under your shoulders, and your knees under your hips.
  • “Walk” your hands forward, approximately 6 inches. Shift your body forward accordingly.
  • Keep your elbows “locked out”, but allow your shoulder blades to relax and collapse together.
  • Now, simply let your head “hang”. This is very important, as your neck will be able to truly relax and “release” from the tension it’s always under.
  • Relax your stomach and allow your back to arch naturally. Breathe slowly and naturally.
  • Hold for 2 minutes. Don’t let your elbows bend.

This exercise relieves the tension your neck is under, and helps relieve pain caused by muscle strain.

SYMPTOMS NOT IMPROVING? COME TO INTERO CHIROPRACTIC!

Intero Chiropractic, in Pleasanton, CA, is the #1 choice for neck pain in the region! We offer professional adjustments from our 3 qualified doctors, and we focus on making you comfortable during your appointments, and restoring you to a normal, pain-free life!

Our patient testimonials speak for themselves – we’re the best in the business! So schedule your appointment today online, or give us a call at (925) 255-5805. We’d be happy to hear from you, and learn how we can help you with expert chiropractic services.

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5 Back Pain Exercises That Give You Instant Relief

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Back pain is a common problem that many adults experience. With many people having a sedentary lifestyle, back pain has become a prevalent condition and it has contributed to a multimillion pharmaceutical and surgical correction industry just to address the problem. Around 31 million Americans experience low back pain, according to the American Chiropractic Association.

When it comes to back pain, what can start off as a very simple feeling of pain can become truly debilitating when left unaddressed. There are many cases wherein the person is even rendered invalid, unable to walk, sit, or run due to the pain. In some cases, it is misdiagnosed as well as a pinched nerve, which makes things even worse. However, with the right diagnosis and treatment, back pain can be overcome.

More so, it can be managed even without medical intervention. But first, what really causes back pain?

Back Pain Causes
Contrary to popular belief, it’s not just the 9 to 5 workers who are constantly strapped to a chair that can suffer from back pain. In fact, even those who lead a very active lifestyle that can suffer more from back pain.

This can be due to carrying heavy weights during workouts especially for more intensive kinds such as Cross Fit, which requires the person to carry weights simultaneously in short periods or bursts. Spasms, tense muscles, ruptured disks may also cause back pain.

Sometimes, certain health conditions may cause back pain such as arthritis, scoliosis, kidney stones and endometriosis.

Exercises Plus Remedies to Relieve Back Pain

Here are some quick exercises and remedies to ease back pain naturally:

Core exercises
Contrary to popular belief, core exercises does NOT mean your six pack muscles (ie: your rectus abdominus). In fact, most people would benefit from strengthening the other muscles constituting the core, especially the transverse abdominus and the internal/external obliques.

Good exercises include rolling exercises and things that challenge you to keep your core stable (like bird-dogs).

Elbow plank, abdominal crunches, and push-ups are also core-strengthening exercises that help reduce back pain.

Breathing exercises
Most people breathe abnormally – you should be diaphragmatically breathing rather than “chest” breathing. Chest breathing can tire out the neck and chest muscles, which can also cause problems for your back.

Not sure how to breathe from the diaphragm?

Try this exercise: Lie down with your back flat on the floor and your knees bent. Put your one hand on your stomach and the other on your chest. Inhale then exhale. You should feel the hand on your stomach move as you exhale. The one on your chest should be still.

Move it
Another key thing to remember when managing back pain is to ensure that you are also constantly moving throughout the day while employing several movements to keep the blood flowing in the area and that your muscles are engaged despite being seated for several hours.

Bruegger’s Posture – This stretching exercise can be done while sitting or standing. If standing, stand tall and spread your legs slightly apart. With your feet turned slightly outward, draw your belly in toward your spine. Bring your pelvis forward and lift your breastbone up. With your palms facing up, turn them and your arms outward and lift them up slightly away from the sides. Then, practice breathing from the diaphragm.

McGill’s Stretch – Dr. Stuart McGill, a renowned spine researcher, recommends 3 exercises to build spine endurance. These 3 are curl-up, bird-dog, and side-bridge.

Cat-Camel – This stretching activity should precede any exercise. Get down on your hands and knees on the floor, resembling a cat’s position. Stretch your upper, mid, and lower back by pushing your back towards the ceiling. Hold this position for up to 30 seconds. Go back to your starting position with your hands and knees on the floor. Press your stomach downwards as you push your buttocks upwards. Again, keep this position for up to 30 seconds. Repeat the exercise up to 4 times.

These exercises can be done even if you are limited with space.

Low impact routines
Another important way to remove back pain is by changing up your exercise routine by alternating low and high impact exercises. Including low impact routines such as swimming and yoga to your exercise regimen can help your back relax. Constant carrying of weights as mentioned can do so much damage on the back in the long run.


Pay attention to your shoes and your posture

It always pays to know the basics! Sometimes, being mindful of one’s posture and shoes is all it takes to turn things around for back pain. If you find yourself hunching over your computer or in your chair, remember to sit up straight, imagine a string pulling your head, and feel relief wash over you. Also, wear shoes that address foot and back pain. Your shoes should support the natural arch of your feet.

If you have flat feet, you definitely need supportive shoes.

Cold Compress for Back Pain

The quickest way to ease back pain is with the use of a hot cold compress. It can be with the use of a water bottle filled with warm water or a warm cloth placed directly on the back. It can also be with the use of a compress filled with hot stones that can be purchased from a spa. These can be popped inside a microwave for a few minutes and then wrapped with a semi-thick towel and then placed on the back while seated or in a supine position.

Pressure Point Massage

For those with more time on their hands, pressure point massage can do wonders. This is how athletes are able to recover from the strenuous exercise routines without risking dangerous injury. Massage also breaks down lactic acid, which in fact is the reason for the heavy and built up feeling that most people suffer from when they experience back pain. Also, with pressure point massage, the therapist can zero in on the problem area.

Sometimes however, massages can do little to help people who are suffering from back pain. If you want to relieve back pain without the use of medications, seek the help of a chiropractor. Chiropractors employ spinal manipulation and other techniques to prevent and treat back pain.

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Pleasanton Chiropractor Holds Charity Event to Help Abused Women

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Pleasanton Chiropractor Holds Charity Event to Help Abused WomenThe Tri-Valley Haven Receives Much-Needed Recognition and Support

Pleasanton, CA, April 6th — Dr. Jerry Hsieh and his team at Intero Chiropractic hosted a successful wine tasting and educational event aptly called Wine, Women, and Wellness. The women-only event was designed to benefit Tri-Valley Haven, a local women’s shelter for battered and abused women and their families. Over 20 local businesses gave generously of their time and expertise to make this event a huge success.

Founded in 2014, Intero Chiropractic is shifting the focus away from what most people think of when they think of a chiropractor. “We get a lot of patients who come see us for traditional stuff like sciatica, but after a few sessions, they realize that we’re not just a “pop your back and send you on your way” type of clinic – we actually find and treat the root cause of your pain.” Says Intero founder Dr. Jerry Hsieh.

Intero’s first annual Wine, Women, and Wellness event was a huge success, raising over $300 for Tri-Valley Haven.

According to Tri-Valley’s own statistics, it only takes $30 to feed a homeless child for 2 days, and $200 to have an advocate at the local hospital for an entire week.
Intero Chiropractic is a Structural Chiropractic clinic that believes in giving back to the community. Specialties include treatment for sciatica, whiplash, low back pain, and injuries resulting from auto accidents. For more information or to schedule an appointment, visit www.interochiropractic.com or call (925) 255 5805

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