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.

Dee Why Chiropractor, neck pain, Back pain

Can a Chiro help with my neck pain and stiffness?

Do you wake up in the morning with a stiff neck? Have limited motion in your neck? Have poor posture and recurring bouts of neck pain and stiffness? If the answer is yes, Dee Why Chiropractic care can help!

How should my neck be moving?

Your neck should be able to move freely in all directions without any pain.

Normal neck range of motion

Flexion – 80° to 90°
Extension – 70°
Side bend – 45°
Rotation – 90°

If you have limitations reaching full range of motion, there are a few factors that could be causing that

  • Poor posture
  • Trauma
  • Tight muscles
  • Specific spinal joint restrictions

At Dee Why Chiropractic Care

Neck mobility is very important to maintain good spinal health. Dysfunction of the joints and muscles in your neck are common causes of headaches, that can be effectively treated by a chiropractor.

When you visit us, we will do a full examination of your posture and spine to identify what exactly is causing your neck stiffness. Your treatment will be tailored to you and will consist of muscle releases, stretches and chiropractic adjustments that aim to increase range of motion, relieve nerve irritation and restore proper function of the joints.

Chiropractic treatments have proven to be effective at treating neck pain and stiffness and if you think we can help you, don’t hesitate to contact us.

How slouching affects your health

Your spine is designed for movement, however most of the population lives a sedentary or inactive lifestyle. A lot of people have desk jobs, sit long hours and spend a lot of that time slumped over.

Your spine is happy when it has nice curves that extend from your neck to your low back. These curves act as shock absorbers to distribute forces through your spine. Your joints will have nice fluid movement and there is less load placed on the muscles.

When you have good posture

  • You have less strain on your joints, hence they don’t wear down
  • The muscles have little load on them, hence they don’t get chronically tight
  • You have more energy
  • You breathe better
  • Less strain on your spinal cord and exiting nerves
  • Lower incidence of neck and low back pain
  • Fewer headaches
  • Increased mobility

When you slouch a lot

Our posture is a reflection of our lifestyles and if you spend a lot of time slouching, expect to develop poor posture over time. We will have changes in your spinal alignment, more stress placed your spine and you can expect the opposite of the points mentioned above.

 

Dee Why Chiropractic Care’s advice

Do your best to maintain good posture throughout the day. There are many methods that you can use to sit up nice and straight. You can get a stand up desk, lumbar support, take frequent short stretch breaks or you could even get a posture reminder device.

If you already have poor posture the good news is there is a way to correct it. The first step to fixing your posture is understanding it. We take a posture photo in clinic and explain to you what has happened to your spinal alignment and create a treatment plan to correct it. You will also be given home exercises that will complement the treatment done in clinic, specific to your posture.

Importance of shoulder mobility

Shoulder pain and injuries are a common presentation at Dee Why Chiropractic Care. The shoulder has the most mobility of any joint in the human body, however for that reason it is commonly injured.

Since the shoulder has a lot of mobility, joint stability is important to protect it from injury.

To protect yourself from shoulder injury:

  • We need to strengthen the muscles that support your shoulder
  • We need shoulder flexibility to allow it to move in a pain free range of motion

If you have poor posture and have a sedentary lifestyle, you may experience upper back tightness and shoulder stiffness. Poor posture puts you at risk of shoulder impingement syndromes and rotator cuff injuries.

Strength is an important part of shoulder stability and should not be ignored. Most people focus on strengthening the muscles that look good; the traps and deltoids. When training it is important not to forget to strengthen the muscles that stabilise the shoulder – the rotator cuffs.

The purpose of this blog is to show you some exercises that you can do at home to help shoulder mobility. You do this by stretching the shoulder muscles and doing simple mobility exercises.

Here is a short video that demonstrates stretching the muscles that contribute to rounded shoulders. Rounded shoulders put your shoulder in a comprised, injury prone position.

 

The shoulder and mid back work together. When the mid back is stiff, the shoulder compensates for the lack of movement in the spine and makes it prone to injury. The following exercise focuses on reducing your mid back stiffness.

 

The following is an easy exercise to increase range of motion in the shoulder. All you need is a broom stick!

 

At Dee Why Chiropractic Care

These exercises alone may not resolve your shoulder pain. If you are experiencing pain doing these exercises you should stop immediately and seek professional advice before proceeding. When you visit Dee Why Chiropractic Care suffering a shoulder injury we aim to restore proper function and movement to the shoulder. The goal of treatment is to not only relieve your symptoms but prevent the pain from returning.

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.

Osteoporosis: What you need to know

What is Osteoporosis?

Our bones are constantly being broken down and rebuilt. Osteoporosis is a condition that affects our bones and occurs when we lose minerals such as calcium faster than we are able to replace them. As our result our bones become weaker are more likely to fracture. Fractures to the spine, hips, ribs and wrists are most common however, they can occur in any bone in the body.

Why is it called the “silent disease”?

Osteoporosis is often called the “silent disease” because there are no symptoms associated with it. Typically people don’t know they have osteoporosis until they suffer a fracture.

Unfortunately around the age of 35 our bone density begins to decrease. To be diagnosed with osteoporosis your bone density needs to be significantly lower than normal and is usually determined by a bone density scan.

Risk factors

  • Women are more susceptible, especially after menopause
  • Family history of osteoporosis
  • Low levels of vitamin D and calcium
  • Lack of physical activity
  • Smoking
  • Excessive drinking
  • Low levels of oestrogen
  • Long-term use of corticosteroids (eg. Asthma medication)
  • Excessive caffeine consumption
  • Suffer from a condition that affects the body to absorb nutrients (crohns, coeliac etc.)

How can I decrease the chance of getting osteoporosis?

There are things that you can do to limit your chance of getting osteoporosis.

  • Engage in regular weight bearing activity
  • Obtain sufficient amounts of vitamin D
  • Eat calcium rich foods
  • Avoid smoking and excessive drinking
  • Limit caffeine consumption

If you have already been diagnosed with osteoporosis:

  1. Engage in safer exercise options: As you are more at risk to sustain bone fractures it is best to consult a professional as they will show you what exercises are safe to do. Poor form during strength and high intensity training my lead to fractures.
  2. Fall prevention: Reducing the likelihood of a fall is very important, as you are more likely to suffer a fracture. Strategies like performing balance exercises, wearing prescription glasses, wearing appropriate footwear or even wearing hip protectors are good strategies to limit the chance of a fall and a fracture.
  3. Medication: Consult your GP as medication will vary from each individual.

Osteoporotic treatment at Dee Why Chiropractic Care

At Dee Why Chiropractic Care we treat many patients that have been diagnosed with osteoporosis seeking treatment for conditions such as low back and neck pain. We modify our treatment to accommodate each patient to be safe and effective. We prescribe specific home exercises, with the purpose to help maintain and increase bone density.

Need help with your diet?

If you are having trouble with your diet and don’t know exactly what you should be consuming, Dee Why Chiropractic Care highly recommends local nutritionist Amanda Pittas from Nutritional Balance in Collaroy. She is very knowledgeable when it comes to health and will tailor a meal plan to suit your needs. She will assist you to reach your health goals and get you feeling your best.

If you have any further questions regarding osteoporosis don’t hesitate to contact us.