Reduce mid back stiffness and back pain at home

Importance reducing mid back stiffness

Your mid back, otherwise known as your thoracic spine, is one of the most important areas of your body to keep mobile. Your mid back plays a massive part in keeping your shoulders and low back functioning properly and keeping you pain free.

People who suffer from mid back stiffness are more likely to develop injuries to the shoulder, neck and low back because these areas compensate for the lack of mobility in your mid back. The extra demand and stress placed on these areas can eventually lead to injury.

You work at a desk? Spend a lot of time looking down at your phone? Look at some photos and notice you have a slouched posture? If the answer is yes, you most likely have a lack of mobility in your mid back, particularly in twisting and extension movements.

Dee Why Chiropractic Care's advice

Mobility is key for maintaining good spinal health and protecting you from injury. Your body is designed for movement and if you have a sedentary lifestyle your joints will become stiff and eventually decay. You brush your teeth daily to practise good oral hygiene to prevent cavities and tooth decay. Similarly, it is important to practise good spinal hygiene by keeping your joints mobile, to prevent your spine from decaying.

Here are some exercises we recommend to maintain good thoracic/ mid back mobility. It is important that you do not experience any pain with these exercises. If you do, it is recommended that you consult a professional before proceeding, to prevent any aggravation to your condition.

 

 

 

Back pain Chiro Dee why

Is sitting too long causing my back pain?

Back pain is one of the most common complaints that a chiropractor will treat. The human body is designed for movement and if you tend to spend a lot of time sitting, you could be suffering from lower back pain as a result.

Why do you get back pain if you sit for prolonged periods?

Frequently patients come into our clinic claiming their back pain started when they bent over to pick something off the floor. Unfortunately, the underlying reason why they have back pain is that they have been sitting for too long and the bending over was just the tipping point.

It’s hard to maintain good posture while we sit. The longer you sit, the more likely you are to slouch. In a normal healthy lumbar (low back) spine you should have a nice arch that keeps you upright and stable. When you slouch this arch flattens out and curves the spine in the opposite direction that puts pressure on your spinal discs. Over time the pressure on your lower back adds ups leading to back pain or injury.

 

Tips to prevent back pain

It’s hard to maintain good posture for prolonged periods while sitting to protect your spine. If possible try and get a stand up desk or at the very least get a lumbar support to maintain your lumbar curve. Take short breaks throughout the day and have a short stretching and mobility routine to reset your posture when you resume your work. For more detail on tips to reduce back pain while sitting, read our blog “5 tips for the desk worker for better posture”.

Back pain treatment at Dee Why Chiropractic Care

If you have been suffering from severe or persistent back pain it is advised you see a chiropractor. They will be able to accurately diagnose and treat the source of your back pain. Your chiropractor will also advise you on ways to manage your back pain through the day and implement home exercises to complement your treatment.

If you have any questions or think we can help you with your back pain, don’t hesitate to contact us or book an appointment online.

Chiro dee why near me Back pain treatment

Should I see a Chiropractor for my back pain?

Back pain can range in severity and almost everyone has experienced it at some point. If you have been suffering from it for years or struggling to do simple tasks pain free, it might be time to visit a chiropractor.

About back pain

Back pain is one of the most common reasons why a person would take time off work. It can happen suddenly, such as bending down in the wrong direction, lifting something heavy or an accident during exercise. Other people feel their back pain gradually increase over time, particularly if they spend a lot of time sitting or have a job that requires a lot of lifting and bending. Back pain can occur at any age, however it is most common in middle aged adults.

Can a chiropractor help with back pain?

If you are concerned about your back, find it hard to cope with the pain or have been suffering with it for a while, it is worth seeking treatment from a chiropractor. Chiropractors are highly skilled at the treatment and rehabilitation of back pain.

Back pain treatment at Dee Why Chiropractic Care

Firstly, we take an in-depth history of your back pain, we will want to know things like the location of the pain, what makes it worse, when did it start and if this has happened before. We want to understand the nature of your back pain to allow for an accurate diagnosis and effective treatment.

We then do a physical examination to diagnose the exact source of your back pain. Appropriate testing will be done depending on your presentation, which may include postural, movement, orthopedic, functional, neurological and strength testing. 

At the end of your physical examination, we will explain to you our findings and make sure you understand why you are experiencing your back pain. We believe that understanding how and what has happened is the first step to recovery.

Your treatment will be tailored to you. We use a combination of muscle releases, stretches and chiropractic adjustments to target the source of you back pain. You will be prescribed home exercises which aim to complement the treatment done in clinic and get your better faster and prevent a relapse.

If you have any questions regarding your back pain or think we can help you, don’t hesitate to contact us or you can book an appointment online.

 

core_abs_dee_why_chiro_chiropractor_back_pain

Core exercises to help your back pain

Low back pain so one of the most common complaints we see at Dee Why Chiropractic Care. Whether you have been suffering from low back pain for years or you recently suffered a back injury, a very important part of your rehab will be strengthening your core.

When people think of their core, they just think of the 6 pack or abdominals, however it consists of multiple muscles that help protect your back from injuries.

The core consists of:

Why is your core important to prevent back pain?

Back pain is extremely common as 8 in 10 people will experience it at some stage and is one of the most common reasons a person would visit a chiropractor. If you have a weak core, your body will rely more on the joints and ligaments in the spine for stability and makes them more prone to injury and degeneration.

Will core exercises immediately relieve my back pain?

The answer is no. You need to be consistent with core strengthening exercises to experience the full benefits because strength doesn't come overnight. Just like you can’t expect to go for a short run and the next day be able to run a marathon… it takes time. Try and have a routine that involves core strengthening exercises 2-3 times a week.

Some example of Dee Why Chiropractic Care's core strengthening exercises

 

 

Dee Why Chiropractic Care's advice

If you have severe low back pain, pain that extends into your legs or have been suffering back pain for a long time its important to be assessed. Most of the time these exercises are safe to do however if it is causing you pain or is aggravating your symptoms stop immediately. Depending on the nature of your injury, treatment may be needed prior to progressing to core strengthening exercises. 

If you have any questions or think we can help you with your back pain don't hesitate to contact us today.

10 benefits of good posture

Poor posture is very common in today’s population due to the nature of our lifestyles. A lot of people work at a desk, have a sedentary lifestyle or overuse smart devices. When we do these things we tend to slouch and over time our posture starts to change. Posture is a reflection of our lifestyle and if we practice poor postural habits, we will almost certainly develop poor posture.

Posture is something we pay special attention to at Dee Why Chiropractic Care. We aim to educate each patient on their posture and how we can improve it. There are many health benefits with good posture and below is a list of the most important ones.

1. Reduced low back pain

Poor posture increases the stress on the joints and muscles in your lower back that can lead to injury and pain.

2. Fewer headaches

Poor posture can lead to tension headaches due to the increased stress placed on neck muscles and joints.

3. Increased energy levels

When we have good posture there is less load placed on muscles supporting your body so they are not being fatigued and for that reason we have more energy.

4. No more tight shoulders

The head is heavy; it weighs as much as a bowling ball. When we have poor posture it pushes the head forward and it increases the weight on the shoulder muscles leading to chronic tightness. In fact every inch your head translates forward it doubles the weight on your neck and shoulders.

5. Better spinal health

When we have poor posture we tend to have changes in our spinal curves. These spinal curves act as shock absorbers to protect your spine. Changes in the curves decreases the body’s ability to distribute forces through the spine leading to premature degeneration of the joints.

6. Better breathing

When we slouch we compress our lungs and when we have good posture the lungs have more space to expand.

7. Stronger core

When you’re holding good posture your core remains active. An active core protects your spine from injury and pain.

8. Decreased shoulder pain

With good posture there is less stress placed on the shoulder and it has more mobility. It protects you from conditions such as shoulder impingement and rotator cuff injuries.

9. Greater mobility

The joints in your spine have a greater range of motion and move freely because they are better aligned.

10. Better self confidence

Studies have shown that good posture can increase your self confidence. You appear confident and self assured.

 

How to relieve mid back stiffness and neck pain

Do you slouch a lot or have poor posture? If the answer is yes, you most likely have mid back stiffness and neck pain. At Dee Why Chiropractic Care we educate each patient on how their posture is related to their neck pain and mid back stiffness and show them how to fix it.

When we have poor posture the mid back locked in a flexed/ slouched position, which then leads to increased stress on the neck and shoulders. What you should be aiming to do at home to help resolve this is working on your mid back extension to get your posture in an upright position.

Foam roller mid back extension:

 

 

When we have this posture we typically have this muscle imbalance:

  1. Tight chest muscles

  2. Weak muscles between the shoulder blades

  3. Tight shoulders

When correcting posture we need to correct this muscle imbalance in addition to working on mid back extension. The formula is pretty simple: Stretch the tight muscles and strengthen the weak muscles.

Chest stretch/ release:

Mid back strengthening exercise:

Shoulder release:

 

It ‘s important to know that correcting posture doesn’t happen overnight. You have to set time aside at least a few days a week to do these exercises. Overtime you will start to see improvements in your posture and a decrease in your neck pain and mid back stiffness.

Sometimes the exercises alone won’t resolve your symptoms. At Dee Why Chiropractic Care we do a full assessment of your posture and spine and tailor a treatment to get you out of pain as fast as possible. If you are suffering with neck pain and mid back stiffness and think we can help, don’t hesitate to contact us.

5 tips for the desk worker for better posture

At Dee Why Chiropractic Care we see many patients that suffer from a sore neck and back that is directly related to their workplace posture. We understand that the workplace can be stressful, juggling multiple projects and trying to get it all done before the deadline. When we are busy we often forget about our posture until our body gives as a painful reminder.

Here are some 5 handy tips you can apply to your workplace and your body will thank you for it!

Take a break.

If the project you are working on isn’t due right this second you can afford to have a break. Try and stand up and stretch out every 30-60 seconds. These are not long breaks, they will only be 1 or so minutes and it will give your body a chance to reset.

Don’t Slouch

You are probably slouching right now while reading this. Sit up straight. Slouching consistently increases tension in our low back and neck and will eventually lead to pain. Posture is a reflection of our lifestyle and if you want to be that person with a hunched over posture, keep slouching. Try and make a conscious effort to have a nice upright posture as much as possible.

Position your computer correctly.

Have the monitor at eye level approximately 45-60cm from your face. Keeping your elbows bent at 90 degrees on the desk.  Having your keyboard and mouse at a comfortable reach will minimise the stress placed on your shoulders.

Get a sit – stand desk.

With these desks you have the ability to alter the height from a seated to a standing position. So even if you stand a few hours the day you will be doing you back a favour. Standing encourages good posture and takes a lot of pressure of your back.

Have an ergonomic chair or a lumbar support.

Your chair is your best friend to support your back and posture while at the desk. Set up your chair so that it is at the right height so that your feet sit flat on the floor with your knees at 90 degrees. When you sit there should be little space between the edge of the chair and the back of your knees. We advise each chair have a lumbar (low back) support to maintain our important lumbar curve.

Try and integrate these tips into your day to counteract the effects of sitting too long.

We advise if possible to have your workstation professionally reviewed in addition to these little tips. If you have any further questions regarding workplace ergonomics don’t hesitate to contact us.

 

The chiropractic adjustment cracking sound

When you go to a chiropractor you will most likely receive a chiropractic adjustment. The process is painless and the chiropractic adjustment is usually accompanied by a “cracking” sound.

At Dee Why Chiropractic care we have found that new patients to chiropractic are a bit unsettled with the thought of us “cracking” their backs. Once they understand exactly what is happening it puts their mind at ease and they grow to love it. There is no bones breaking and no ligaments snapping as the sound may suggest.  We are simply opening or gapping the joint, which produces a “pop”.

What exactly is causing the sound?

In between each of the joints in our spine we have a substance called synovial fluid, which acts to lubricate and nourish our joints.  The synovial fluid has dissolved gas within it and when the joints in the spine are opened via a chiropractic adjustment there is a vacuum created within the joint. This vacuum sucks out the dissolved gas from the synovial fluid creating the pop or crack that you hear. This gas (nitrogen, oxygen and carbon dioxide) acts to fill the space created by the vacuum.

What are the benefits of a chiropractic adjustment?

A chiropractic adjustment is a gentle force applied to the spine with the specific purpose to increase motion, reduce nerve irritability and improve function.

Ever had a stuck or stiff joint? Most likely yes. The chiropractic adjustment aims to restore normal motion to the joint and relieve stiffness. In doing so it takes pressure off the surrounding ligaments, muscles and nerves, ultimately leading to pain relief.

What if I’m in pain and don’t want a chiropractic adjustment?

At Dee Why Chiropractic Care we respect the patient’s wishes if they do not want to receive an adjustment. The good news is that we are a multidisciplinary clinic and utilise a wide variety of treatment techniques. Treatments may involve a combination of joint mobilisations, dry needling, active muscle releases, IASTM and taping that are very effective at treating conditions of the musculoskeletal system.

If you have any questions regarding chiropractic adjustments or think we can help you, don’t hesitate to contact us.

 

Are my tight hamstrings contributing to my low back pain?

 

Hamstring tightness is a common examination finding at Dee Why Chiropractic Care and a lot of these patients suffer from low back pain. Although there are many causes of low back pain, tight hamstring could be an underlying cause or a contributing factor.

Are my tight hamstrings contributing to my low back pain?

The hamstrings consist of 3 muscles located at the back of your thigh and they extend from your buttock area to the back of your knee. There can be many causes of tight hamstrings including genetic factors, lack of stretching, sedentary lifestyle, muscle tears and sciatic nerve aggravation.

How hamstring tightness contributes to low back pain

Ideally we should have a nice curve in our low back that helps distribute forces through our spine. This curve protects our joints from excessive load being put through them. However, when we have tight hamstrings there are changes in this curve that that can lead to low back pain.

When we have tight hamstring it causes the pelvis to tilt forward and as a result there is a flattening of our low back curve. When we have a flattening in our low back curve there is increased pressure on the joints in the spine. When we have increased load on these spinal joints they are more likely to be injured and degenerate over time.

Not only are the spinal joints under increased load, our muscles in our low back are working a lot harder. Over time these muscles in our low back fatigue and get weak which can potentially lead to chronic low back and hip ache.

Dee Why Chiropractic Care’s advise for increasing hamstring flexibility:

  • Gradually ease into it, as being too aggressive from the get go as it can lead to other problems
  • Bring the muscle to a comfortable tension; it shouldn’t be painful
  • Use foam rollers or get massages to break up fibrous tissue in the muscle before you stretch for greater range
  • Hold each stretch for 30 seconds – 1 minute
  • Don’t bounce in and out of the stretch
  • Do slow and easy warm ups and cool downs to loosen up tight muscles that were involved in the workout

If you are suffering from an injury to your spinal discs we recommend you do not stretch the hamstrings using the bend over and touch your toes technique as it may aggravate your condition.

Below are a few examples of exercises to stretch out and release your tight hamstrings

 

 

 

Get stretching today!

Are Sacroiliac conditions causing your low back and hip pain?

Are Sacroiliac conditions causing your low back and hip pain?

 

The sacroiliac joints (SIJ) are two joints that connect the pelvis with the sacrum. Sacroiliac joint dysfunction is commonly seen at Dee Why Chiropractic Care and is usually attributed to joint inflammation or altered motion.

The sacroiliac joints have very little motion as they are comprised of very strong ligaments that keep them stable. When we walk or run, the sacroiliac joints are responsible for shock absorption to prevent impact forces from reaching the spine.

What causes sacroiliac joint pain?

 

It typically occurs when we have inflammation of the ligaments supporting the joint and is usually accompanied by spasm of low back and hip musculature. This is usually caused by:

  • Too much movement of the joint
  • Little to no movement of the joint.

Are Sacroiliac conditions causing your low back and hip pain?

Other causes of SIJ pain:

  • Arthritis
  • Trauma
  • Running
  • Pregnancy
  • Inflammatory arthritis (eg. Ankylosing spondylitis)
  • Prolonged sitting
  • Uneven strides/poor gait
  • Prolonged standing
  • Infection

What does sacroiliac joint pain feel like?

  • Pain along the joint (near the dimple in your low back)
  • Pain can be dull or sharp
  • Can be aggravated by certain movements
  • Pain often felt when getting out of a chair
  • Usually only on one side
  • Pain can radiate into the groin, hip, leg and sometimes to the feet
  • Pain may be worse in the morning and improves during the day.

How Dee Why Chiropractic Care can help

A lot of patients make the mistake of self-diagnosing themselves with having sciatica, as they have similar symptoms. So the first step is to get the correct diagnosis through a proper evaluation.

Sacroiliac dysfunction has been shown to be treated successfully using chiropractic adjustments. It is also important to address the reactive muscles spasm because it is responsible for a lot of the discomfort associated with sacroiliac conditions.

For this reason we use certain soft tissue techniques such as dry needling, active muscle releases and stretches to complement the adjustment.

If you believe you have a sacroiliac condition and think we can help you, give us a call today.