Provo Office
Dr. Reynolds has begun seeing patients at Align Rehab in Provo, Utah. Call 801-235-9944 to schedule an appointment with him there.
Low Back Pain Advice
Low back pain is one of the most common complaints seen in a chiropractic office. It is also one of the most common reasons for missing work. Below are some great tips to follow as well as some common pitfalls that individuals fall into when dealing with low back pain. These tips should be used to help avoid aggravation and hopefully manage low back pain until a qualified healthcare provider can be seen. Call 801-810-4144 for a free consultation with Dr. Reynolds at our Draper, Utah office.
- ICE: Apply ice to the low back region. If using an Ice Pack make sure to place 1-3 layers of fabric between the skin and the pack. Use the ice on an 80 minute cycle: 20 minutes on, a full 60 minutes off. AVOID HEAT for the first few days after a low back injury or flare-up. After a few days
heat can be used pre-activity to help improve movement. - 90/90 position: The best position for your back is to lie down on your back with your legs and feet resting on a chair- leaving your hips bent at a 90° angle as well as your knees. This will decrease the pressure on the lumbar spine and provide some relief.
- Anti-inflammatory: Ibuprofen (Advil/Motrin) is great at helping to reduce acute (short term) inflammation which commonly accompanies low back pain. The side effect of an anti-inflammatory is pain relief, but the reduction in inflammation is much more beneficial to the healing process. This can be used for a few days (following directions on the bottle) without concern- Long term use is discouraged. Do not take more than 800mg at a time. An alternative to Advil is Aleve (naproxen sodium).
- Sleeping Position: the best sleeping position is lying on your back with a pillow under your knees, or lying on your side with a pillow between your knees. Avoid sleeping on your stomach as this places your back into extension and may result in increased pain.
- Avoid greasy/fatty food: A healthy diet can help decrease inflammation and promote healing. It is common for back pain victims to seek comfort foods- pizza, hamburgers, fast food, etc. Try to avoid those foods as they may perpetuate your condition. Also drink plenty of water.
- Keep moving: Walking is a great exercise that may help to alleviate some of the pain. DO NOT PUSH YOURSELF. An easy walk around the block may be the answer to help loosen things up.
- Topical Analgesics: Using a product such as Biofreeze can help decrease pain and allow for activity. This can relax the muscles which are commonly responsible for most of the pain.
- Neutral Pelvis: Be sure to sit, stand, lift, and move with the proper biomechanics. The ‘Neutral Pelvis’ exercise is a great way to train your body how to move properly and avoid aggravating your back pain.
- Stretching: Mild stretching can also alleviate or decrease low back pain.
- Knee to chest: great to use while lying in bed. Also useful while seated on the floor.
- Hamstring: seated or lying down on back with legs in the air.
- Avoid the following: (The activities can be done, but should be modified)
- Standing or sitting for extended periods of time (over 20 minutes). If needing to stand for more time place one foot on something higher like a step. This will reduce the pressure on the low back.
- Crossing your legs while seated (crossing ankles is allowed)
- Repetitive rotating movements- vacuuming, raking, etc.
- Bending forward while rotating (one of the most common causes of low back injury). This is common while doing dishes or laundry, making the bed, or brushing teeth.
- High or thick heeled shoes. These can aggravate the back by increasing extension in the lumbar spine.
Neck Injury Treatment
Reports show that there are over 6 million car accidents per year in the Unites States. The most commonly associated injury is whiplash neck injury. Most often these injuries surface immediately after the incident, but the more complicated whiplash neck injuries appear hours or days following the event. That is what makes this type of injury so dangerous- pain doesn’t always directly follow the injury.
If you have ever experienced an auto accident you will find that as you contact your car insurance carrier you will be instructed to visit a physician if you wish to be examined. There will be no recommendation. You will simply be told to find a physician if you feel you have sustained any injury. Unfortunately for all involved, the simple act of just “finding someone to look you over” is not sufficient direction to enable you to identify what type of healthcare providers are available or which may be best for you. This instruction may end up being more expensive for the insurance company and the individual involved in the accident if the problem is not address properly and treated efficiently. There is always more than one option. Chiropractic can be a source of neck injury treatment to help those victims return to full function quickly and efficiently while maintaining low costs for both the patient and the insurance carrier.
A common source of pain in the cervical, or neck, region is nerve pain. Neck nerve pain is commonly associated with whiplash, or auto accident injuries. This can be caused by the damage sustained to the other soft tissues in the neck such as muscles and ligaments, as well as injury to the vertebral column. Pinched nerve neck pain can be the source of any upper extremity pain, including shoulder, elbow, wrist, and hand pain. The entire upper extremity, especially the cervical region, should be evaluated and examined when such injuries occur or when similar complaints are presented.
Other common results of being involved in a car accident include the loss of cervical curve of the spine. When this happens the neck is much more susceptible to further injury and pain. The spine has three natural curves found within it. The cervical and lumbar curves are lordotic while the thoracic (mid-back) is kyphotic, or curving the opposite direction of the other two. The origin of these curves can be explained through natural human development. We are born with a single curve- the thoracic kyphotic “C” curve. As we learn to lift and sustain our heads and neck the cervical curve is created. As walking and standing become part of our activities the lumbar curve is formed. These curves are essential in allowing our body to function and withstand biomechanical stress. If the curve is altered, postural loads and other minor stresses can result in pain, discomfort, and dysfunction. Restoration of the natural or optimal curve of the cervical spine is an essential part of neck injury therapy.
Always be aware of which options are available to you when you’ve been injured. Do not be afraid to search out the best therapy. Our office is located in Draper, Utah 3 to 5 minutes directly off of the I-15 12300 South exit. Call 801-810-4144 to schedule a complimentary consultation today.
