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Suffering from Lower Back Pain? Give Yoga a Try!

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If you suffer from lower back pain, the relief you’ve been looking for may be a little farther than the medicine cabinet, but as close as your local community centre.

With so many of us spending an increasing amount of time hunched over a computer keyboard, it’s not surprising that our back often suffers. While it may be difficult to fight the urge to reach for a quick-fix in the form of pain-numbing pills, medication only offers short-term relief without solving the problem.

Aside from headaches, low back pain is one of the most common complaints of Canadians today. In addition to stress-related causes, this pain may also be due to overuse or injuries such as those occurring after rigorous physical activity, or a mild-to-serious car accident.

Together with chiropractic, yoga offers another way to prevent low back pain by strengthening your core muscles.

Yoga consists of an extensive set of exercises (or poses) designed to promote muscle strength, flexibility and proper breathing. It has been studied as a treatment for lower back pain; carpal tunnel syndrome; osteoarthritis of the hands; depression; asthma; hypertension; and many more conditions.

There are various poses which can help relieve low back pain, and even just a few minutes of yoga on a regular basis can reduce pain and strengthen your core abdominal muscles.

As well as strengthening core muscles, yoga is also helpful if there are psychological factors involved in your back pain. The act of doing these poses promotes relaxation and calmness, which relieves the mental stress and anxiety that might have eventually lead to more back pain.

In addition to the mind-body connection, yoga also focuses on the spine.

In accordance with Dr. Noble and Dr. Fera’s chiropractic principles, many of the body’s aches and pains can be attributed to the misalignment of vertebrae. Yoga is a proven natural way to decrease your back pain, strengthen your core, and improve your overall sense of well-being. Doing yoga properly and having regular chiropractic care ensures a reduction of pain and treatment.

Yoga can be an effective and gentle tool to help manage your low back pain. Its many benefits include relief from pain, stress and anxiety – it’s also fun and challenging!

Yoga can help you reduce muscle tension, increase flexibility and strength while improving your balance. Warm up before trying yoga, as you want to help your back pain, not make it worse.

Here is a list of yoga poses that are great for beginners and can be done at home! Always listen to your body and do not continue a pose if it is painful. If you’re unsure if yoga is right for you or feel pain once you try it, talk to your chiropractor.

Downward Dog strengthens the shoulders, core, back and legs while promoting back flexibility.

Warrior Pose helps separate hip and leg movement from pelvic and low back mobility.

Cobra Pose helps strengthen your shoulders and back while promoting flexibility in the upper back.

Pyramid Pose strengthens your legs and spine and teaches body awareness on how to hinge and move from the hip joint.

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The wellness team at Pickering Village Chiropractic & Massage encourages you to improve your overall health by making exercise a part of your daily routine. If you want to learn more about managing your health with exercise, contact our clinic today at 905-427-3202.

 

 

With content from the Ontario Chiropractic Association and the Canadian Chiropractic Guideline Initiative.

Do You Suffer from Low Back Pain?

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Low back pain pickering chiropractor

Involuntary spasms in your lower back? A dull throbbing ache? Shooting pain down your leg? You are most likely suffering from low back pain (LBP).

If you’ve never had low back pain, chances are you will at some point in your life. Just check these statistics:

  • In a six-month period, five in 10 Canadians suffered low back pain
  • Up to 85% of working people can expect to experience low back pain during their lifetime
  • In Canada, the low back pain-related estimate of the medical costs ranges between 6 and 12 billion dollars annually

Low Back Pain Causes

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Low back pain is a complex condition with multiple contributors to pain, including physical, social and psychological factors. Lifestyle factors, such as obesity and being sedentary are associated with the occurrence of low back pain as well.

Our backs play a supportive role for our bodies – at rest and in motion. Extra body weight puts greater demand on our spines and other joints. Research shows that a higher Body Mass Index (BMI) increases the risk of suffering low back pain. With growing rates of obesity, Canadians are increasing their chances of developing low back pain.

In addition, we are more sedentary than ever before. In industrialized countries, 75% of workers sit for long periods of time. Prolonged sitting may negatively affect your muscles and joints and lead to deconditioning (decline in physical functioning), fatigue and stress on the spinal discs causing pain in the lower back. In an effort to combat sitting, newer products such as standing desks, have been increasing in popularity. However, recent research produced at the University of Waterloo also found that standing desks may lead to lower back pain as well. The key takeaway message as discussed by Daniel Viggiani, lead author, is that regardless of whether you are sitting or standing at work, make sure to move around and shift your posture often.

Responses to the Low Back Pain Epidemic

Low back pain has also been one of the key drivers for opioid prescription. With increasing awareness of its risks, limited efficacy and potential for misuse, emerging evidence has suggested that medication should not be the mainstay in the treatment of low back pain. Instead, recent guidelines recommend self-management, manual therapy, physical activity and psychological therapies. There is a shift in placing less emphasis on pharmacological and surgical interventions in the care of low back pain.

Canadian chiropractors are trained to assess and diagnose back pain, as well as offer comprehensive treatment plans. Typically, plans are holistic. A chiropractor addresses all contributing factors of low back pain, such as joint dysfunction, injury, ergonomics, exercise and overall health and then develops a customized program to relieve pain, increase mobility and get you back on your feet. Chiropractic treatment is a drugless and non-invasive treatment option.

How Chiropractic Expertise Can Help Low Back Pain

Chiropractic treatment relieves low back pain using effective clinical tools like manipulation, mobilization, soft tissue therapy, exercise, patient education, modalities (i.e. ultrasound, laser) and rehabilitation. Extensively trained in spinal manipulative therapy (SMT), chiropractors are proficient in providing specialized care which has been proven effective in reducing pain, improving function, and decreasing the chances of low back pain becoming a chronic condition.

Click here to read more about how chiropractic expertise in treating low back pain can ease pain and lower your risk of recurrence.

Ajax chiropractors Dr. John Noble and Dr. Mark Fera can provide education on your spine and posture, as well as create a personalized treatment plan including back exercises and ergonomic solutions for your workstation. Therapeutic massage therapy is also available at our clinic by Ajax massage therapists Rolf Castanheiro and Jessica Raedisch. Call 905-427-3202 to book an appointment.

Article credit: Canadian Chiropractic Association