Low Back Pain: What Can I Do for It?

Low back pain (LBP) is the second most common reason for doctor visits in the
United States and it is a condition that most of us will at some point in our
lives. Last month, we reviewed the wide acceptance of spinal manipulation as the
treatment of choice for both acute and chronic LBP.  This month, let’s take a
look at what you can do outside the doctor’s office to self-manage acute and
chronic low back pain.

One of the best self-management protocols for LBP is exercise that targets the
lower back. It appears that the optimal time to engage in exercises for the
lower back is during the work day since doing so may help alleviate some of the
overuse and repetitive strain contributing to one’s LBP. Let’s focus on
exercises you can perform from either a sitting or standing position during
short work breaks…

RULES: Perform slowly to a full/firm stretch without pain; take three slow deep
breaths for each; only do exercises that “fit” your job and time limits—this
might be only one every fifteen minutes; make it work!

SITTING EXERCISES: 1) Sitting Forward Bends – bend forward and reach for the
floor (as far as reasonably tolerated). 2) Sitting trunk rotations – twist
slowly left, then right. 3) Cross Leg Stretch – cross one leg over the other;
grasp and pull the crossed leg knee to the opposite shoulder while arching the
back to its maximum until a firm stretch is felt in the buttocks.

STANDING EXERCISES: 1) Hamstring Stretch – place one foot on an elevated surface
(like a chair seat, foot stool, or guard rail); perform an anterior pelvic tilt
by arching your low back until you feel a firm stretch in the hamstrings. Switch
sides and repeat. 2) Groin Stretch – do exactly the same steps as the hamstring
stretch but this time, rotate your trunk to the side of the standing leg (away
from the stretched leg) until you feel the stretch in the inner thigh or groin
muscles. 3) Backward Bends – place your fists behind your low back and slowly
bend backwards to a maximum tolerated point.

These “portable” exercises can be performed frequently throughout the work day,
whenever you can spare 30-60 seconds. The most important point is to do these
exercises on a regular basis. It may help keep your LBP from worsening during
your workday.

 We realize you have a choice in whom you consider for your health care provision and we sincerely appreciate your trust in choosing our service for those needs.  If you, a friend, or family member requires care for neck pain or headaches, we would be honored to render our services. Visit http://www.olsonchiropracticcenter.com for more information.

Low Back Pain (...or is it?)

Have you ever had leg pain and immediately blamed your low back? Me too! Many patients (and unfortunately, many doctors) conclude this to be “sciatica” or a “pinched nerve.” When this diagnosis is wrong, it can lead to an inappropriate type of treatment, delaying appropriate care, or worse, it may result in death due to a missed diagnosis of a blood clot. There is currently a government campaign seeking to warn the public about this hard-to-diagnose ‘silent killer.’ Here’s the news flash that was recently released (updated 8:28 a.m. CT, Mon., Sept. 15, 2008): “WASHINGTON - Far too many Americans are dying of dangerous blood clots that can masquerade as simple leg pain, says a major new government effort to get both patients and their doctors to recognize the emergency in time.” “It’s a silent killer. It’s hard to diagnose,” said acting Surgeon General Dr. Steven Galson, who announced the new campaign Monday. “I don’t think most people understand that this is a serious medical problem or what can be done to prevent it.” Blood clots make headlines when seemingly healthy people collapse after prolonged sitting, such as long airplane flights or being in similarly cramped quarters. Vice President Cheney suffered one after a long trip last year. NBC correspondent David Bloom died of one in 2003 after spending days inside a tank while covering the Iraq invasion. According to the Surgeon General’s new campaign, there are about 100,000 deaths associated with blood clots each year. Risk factors include increasing age (especially over 65), recent surgery or fracture, falls, car crashes, prolonged bed rest, smokers, obesity, pregnancy, and hormone replacement drugs including birth control pills. Other less controllable causes can include genetic conditions so it is important to tell your doctor if a relative has ever suffered a blood clot. People with these factors should have “a very low threshold” for calling a doctor or even going to the emergency room if they have symptoms of a clot, said Galson, who issued a “call to action” for better education of both consumers and doctors, plus more research. Symptoms include swelling; pain, especially in the calf; or a warm spot or red or discolored skin on the leg; shortness of breath or pain when breathing deeply. Unfortunately, studies suggest only a third of patients who need protective blood thinners for major surgery get them. And patients can even be turned away despite telltale symptoms, like what happened to Le Keisha Ruffin just weeks after the birth of her daughter, Caitlyn. In her case, after being turned down by several visits to the doctor and ER, only after a very hot bath did her leg swell to 3-4 times its normal size, tipping off the doctors to make the right diagnosis. Don’t wait for your medical doctor or our office to make the diagnosis if you’re suspicious of a blood clot. Ask us if it’s a possibility. Rest assured that we have been properly trained to diagnose this condition and we work with other health care providers when needed. Visit www.olsonchiropracticcenter.com for more information.