Is Your Weak Core Causing Your Low Back Pain?
At Waldwick Family Chiropractic one of the most common concerns that we see from our patients who suffer back pain is their core stability. Many people think they have a weak core, or that their core is not doing the job that it is supposed to do. Today we are going to discuss one of the preliminary findings that we look for when a patient has this type of concern. The best part is that this is easy enough that you can do it right at home, and the fix is even easier!
As we launch our new business in the Florida Keys, I've decided to repurpose some of the content from our old website in New Jersey. While the topics may not be specific to the Keys, I hope you'll find the information helpful and informative.
At Island Sports Chiropractic & Joint Center one of the most common concerns that we see from our patients who suffer back pain is their core stability. Many people think they have a weak core, or that their core is not doing the job that it is supposed to do. Today we are going to discuss one of the preliminary findings that we look for when a patient has this type of concern. The best part is that this is easy enough that you can do it right at home, and the fix is even easier!
While laying on your back, you are going to put your left hand on your chest and your right hand on your belly button. Once in this position, you are going to want to take a couple of big deep breaths.
The breath is super important when it comes to core stability because the brain locates the core and turns the core on, based on a pressure gradient in the abdomen, known as intra-abdominal pressure.
If you've never achieved the proper pressure within your abdomen, the brain is unable to locate the core. Many times when we're not achieving that proper pressure gradient, the brain will actually bypass the core as a whole and start to utilize the hips to stabilize the spine. This is a problem because the hips are designed to be mobile, not stable.
While breathing in the position you are looking to see which hand raises first with each breath. Ideally we want to see the bottom fill up like a balloon and then the chest to raise last. We should fill the tank from the bottom up, not from the top down.
If you notice your top hand is moving first that's problematic to me because it's telling us that the breath is not being led with the diaphragm. When this happens, I coach patients to stabilize their top hand. It's very difficult to do, but try not to breathe in with your top hand at all. I want you to breathe in and fill your stomach up like a balloon as you breathe in.
If this is something you are not used to doing it will probably feel a little weird, maybe even like you're breathing backward. If you notice how much slower and foreign that seems, it’s because that's a neurologic motor pattern, similar to when you learned to write as a kid. If you're right-handed, you just pick up your pen and start writing without thinking about it. Right now, you are essentially trying to write with your opposite hand, that's why it feels so funky.
When it comes to core stability, I cannot stress enough how important it is to achieve proper intra-abdominal pressure.
Once a patient has achieved the ability to breathe properly, what I'll have them do next is grasp their side with their fingers. You will want to grasp right above your hips. You do not want to squeeze too hard, just a nice firm grab so that you can feel your fingers in your abdomen.
At this point, I will coach a patient to "Breathe into your fingers." I want to see their fingers expand equally from the front and back with each breath.
You will want to do this a couple of times and you really want to fill that balloon up. I always tell my patients, "This is the easiest exercise I'll ever give you. Lay on your back and breathe."
Not to mention, you will also get some built-in meditation because meditation is focusing on your breathing. This is really an awesome exercise and an easy way to help with your core stability. It can also help with anxiety because you're getting that meditation component.
If you're worried about your core stability, this is a great place to start. If you're still experiencing a lot of pain, I definitely recommend you head into Waldwick Family Chiropractic so we can do a bit more of an in-depth examination.
Jesse J. Suess, DC CCSP®
Seaside Chirorpactic
Key Largo, FL
How to Upgrade Your Laptop Workstation for ONLY $60!
A few weeks ago, we looked at why you may be experiencing more headaches since you started working from home. Now that you understand why it leads to pain, let's dive into how you can optimize your laptop workstation to prevent these types of nagging injuries from occurring in the first place.
As we launch our new business in the Florida Keys, I've decided to repurpose some of the content from our old website in New Jersey. While the topics may not be specific to the Keys, I hope you'll find the information helpful and informative.
Laptop Stand ($25) + Wireless Keyboard & Mouse Combo ($35) = $60!!
**CHEAPER THAN A CHIROPRACTIC RE-EXAMINATION VISIT!**
TAG US IN YOUR INSTAGRAM STORY (@WaldwickChiropractic) TO SHOW OFF YOUR NEW & IMPROVED LAPTOP WORKSTATION!
A few weeks ago, we looked at why you may be experiencing more headaches since you started working from home. Now that you understand why it leads to pain, let's dive into how you can optimize your laptop workstation to prevent these types of nagging injuries from occurring in the first place.
If you're working at your kitchen table on a laptop or lounging back on your couch, your head is in a tucked chin posture, which is not good for the neck. I would recommend investing in a laptop stand. The one I have was about $25 on Amazon (LINK HERE). A laptop stand lets you adjust the laptop so that your laptop screen can sit at eye level. This is the recommended position that will allow for proper neck ergonomics.
If you're doing primarily Zoom calls, this laptop stand is probably enough for you. However, if you're doing a lot of typing, Excel sheets, etc. I would recommend spending another $35 on a wireless keyboard and mouse (LINK HERE). This will add support and comfort, especially for your wrist.
Lastly, if you're lacking an ergonomic chair with proper lumbar support and you are stuck sitting on a kitchen chair and you don't have a proper ergonomic chair, I would recommend grabbing a pillow off your couch and placing it at the base of your low back. This pillow is not necessarily for support, but just a reminder to let you know when you're slouching. You want to be sitting up nice and straight. If you're having trouble doing that, a little bit of a couch pillow support/reminder should be good enough!
If you have any questions or please do not hesitate to reach out!
DrJesse@WaldwickChiropractic.com
Jesse J. Suess, DC CCSP®
Seaside Chiropractic
Key Largo, FL
Chiropractic During Pregnancy
Odds are that you’ve heard somebody suggest seeing a Chiropractor during pregnancy. I’m also willing to bet that you’ve never got a straight answer to where Chiropractic care fits in the process. I’m here today to educate you on why Chiropractic care should be deemed essential to every pregnancy, not only to alleviate Mom of any back pain that may arise but more importantly to prepare Mom’s body for the birthing process!
As we launch our new business in the Florida Keys, I've decided to repurpose some of the content from our old website in New Jersey. While the topics may not be specific to the Keys, I hope you'll find the information helpful and informative.
Should you be seeing a Chiropractor while you’re pregnant?
Whether you’re a mom, a mom-to-be, or somebody who is essential in the birthing process such as an OBGYN, a nurse, or a doula; odds are that you’ve heard somebody suggest seeing a Chiropractor during pregnancy. I’m also willing to bet that you’ve never got a straight answer to where Chiropractic care fits in the process. I’m here today to educate you on why Chiropractic care should be deemed essential to every pregnancy, not only to alleviate Mom of any back pain that may arise but more importantly to prepare Mom’s body for the birthing process!
During the birthing process, your body emits a hormone called “relaxin”, this hormone allows the joints of your pelvis (primarily the SI Joints and Pubic Symphysis) to expand an additional 6-8mm in order to make room for the baby to make it through the birthing canal safely. If there are any underlying fixations in these joints of the pelvis that exist from everyday life (sitting too long, crossing your legs, etc.) it will just make the pelvic expansion process more difficult when it is time to give birth. This is where chiropractic care can help!
Not addressing these everyday fixations before it’s time to give birth can lead to an increased amount of work required by the body to get the baby through the birthing canal, ultimately leading to a longer “push time”. Although there is no hard research to back this, a vast majority of the patients that we’ve cared for here at Suess Family Chiropractic through pregnancy have reported a “push-time” of less than one hour. It’s my belief that this is because they were willing to put in the work to remove those pelvis fixations prior to the big day!
This is why we recommend that our expecting mothers present for maintenance visits during their pregnancy. As for the frequency of care during pregnancy, we recommend that mom schedule her maintenance visits during the same week as her OBGYN appointments. So early in her pregnancy, she will present once per month, and as pregnancy progress, we increase the frequency of care.
So what does Chiropractic care look like during pregnancy? More importantly, is it even safe to see a chiropractor when you’re pregnant? Below we take you through what Chiropractic care looks like in each trimester!
Note: Although we recommend that you begin seeing a Chiropractor in your first trimester, some patients don’t present until the 2nd or 3rd trimester for their first treatment and still reap the benefits. It’s better late than never!
Trimester 1
Recommended Frequency: 1x/month
Trimester one is a tricky trimester for most Moms. Not only is mom going through physiological changes that can lead to symptoms like nausea and hormonal changes, but she’s also oftentimes going through social changes as well. No caffeine, no alcohol, wondering when it’s safe to announce to the world that she’s pregnant. Pregnancy itself is already a stressful process, now add these social stressors to the mix and it can really have an effect on Mom.
So how can someone like a Chiropractor, whose job is to treat the musculoskeletal system help with stress? Check out this publication by the APA (American Psychological Association) published the following:
“With sudden onset stress, the muscles tense up all at once, and then release their tension when the stress passes. Chronic stress causes the muscles in the body to be in a more or less constant state of guardedness. When muscles are taut and tense for long periods of time, this may trigger other reactions of the body and even promote stress-related disorders. For example, both tension-type headache and migraine headaches are associated with chronic muscle tension in the area of the shoulders, neck, and head. Musculoskeletal pain in the low back and upper extremities has also been linked to stress, especially job stress.”
Shaw, Williams. “Stress Effects on the Body: Musculoskeletal System.” American Psychological Association, American Psychological Association, Nov. 2018, www.apa.org/helpcenter/stress/effects-musculoskeletal.
Trimester 2
Recommended Frequency: 2x/month
Enter low back pain! Why does this happen? Look at it this way, of course, you’re aware that you’re pregnant, your family and friends are aware that you’re pregnant, and by now your social media following is probably aware that you’re pregnant too. The only thing that doesn’t know your pregnant at this point is the part of your brain that is responsible for your biomechanics.
When we see a rapid shift in weight distribution it throws the body’s balance system out of whack. As your stomach starts to grow forward, your center of gravity begins to shift forward as well. This confuses the body’s balance system and the body reacts by squeezing the muscles in the low back in an attempt to bring the body back to the center of gravity. This tightening of the low back musculature can cause conditions like low back pain, hip pain, sciatica, to name a few.
Trimester 3
Recommended Frequency: 1x/week until Child Birth
Alright, we’ve made it this far! It’s almost game day for you and your family. The excitement to meet your little one is mixed with the anxiety of the birthing process. But I’ve got good news for you! All the work that we’ve been doing to keep you out of pain in the first two trimesters has also secretly been getting your body ready for birth.
Remember that hormone “relaxin” that we mentioned earlier? It has been working tirelessly to relax the joints of your pelvis for the last few months. The magic word here is persistence. With the big day right around the corner, we would hate for something silly like a long car ride or too much time on the couch reverse all the work we’ve done to loosen your pelvis during the first two trimesters.
Trimester 4
Recommended to follow-up at 6-weeks postpartum, or when receiving full clearance from OBGYN.
Surprise! I bet you didn’t know there was a fourth trimester. I probably don’t have to tell you this, but childbirth is considered a traumatic event to your body. You did such a great job of following all of our pregnancy recommendations to make sure that your baby arrives healthy and happy, but now the focus shifts on to Mom to make sure that she can make an easy and full recovery.
Remember the conversation that we had about rapid shifts in your center of gravity earlier? Well, the same thing happens after giving birth, only this time your gravity shifts backward. Mix that with the “hardening” of your ligaments and joints as the relaxin leaves your body, and it could lead to pain and occasionally more chronic conditions.
Jesse J. Suess, DC CCSP®
Seaside Chiropractic
Key Largo, FL