Frantic to crack the low back pain code? Sick and tired
of that nagging, sometimes crippling low back pain or some
other spine-related pain?
Ready to do whatever it takes to build stability, mobility,
and strength in your own back?
Follow these Dos and Don’ts for cracking the low back
pain code, and you just may be rewarded with the
GRAND PRIZE: freedom to live your life without
lower back pain.
The Dos:
1. Do see a chiropractor. [click here]
Whether you’ve got agonizing, constant back pain or
annoying, “ignorable” back pain that you’ve gotten
used to, a chiropractor may be the solution, or at least
part of the solution, to life without back pain.
Even a little back pain that comes and goes can spike,
without warning, into monster pain that just won’t quit.
A chiropractor may be able to prevent that from
happening or reduce the chances of lower back pain
bringing your life to a screeching halt.
At the very least, consider getting your
spine checked by a chiropractor. [click here]
[click here]The right chiropractor for you is absolutely
critical for optimal stability, mobility, and
strength of your lower back, as well as the
rest of your spine.
Concerned about the cost? Understandable.
Let’s remove the mystery from the fees, at least at
Doc Martin Chiropractic, shall we?
Bottom line: my fees are considerably lower
than the average chiropractic fees in my area.
For the initial chiropractic visit, according to google,
web sites, and directly asking chiropractic offices in my area,
most fees range from about $160 to upwards of $300.
For follow-up visits, fees can range from $50 to $250
per visit.
Call chiropractors in the area and compare for yourself.
Of course, fees shouldn’t be the deciding factor for
choosing a chiropractor, but for most of us, cost is
always a consideration.
Fees at Doc Martin Chiropractic:
**Initial Visit
(75 minutes)
Consultation: FREE
If you and I both agree to move forward (if I think I
can help you and if you feel comfortable with me) . . .
Comprehensive spinal exam: $50.00 (one-time fee).
Comprehensive chiropractic adjustment: $45.00
**Follow up visits: $45.00.
Dr. Martin never charges extra fees for extra
services or extra time. Each follow-up visit is
$45 no matter how many extras you’ve got
going on!
Search for a chiropractor whose fees are fair and
reasonable and, more importantly, whose methods
work wonders for you.
Okay, moving on to more Dos:
2. Do exercise. [click here]
The 3 keys to cracking the low back pain code: Cardio, Core, and
Chiropractic. C&C&C are critical for building stability, mobility, and
strength in your lower back.
Cardio: exercise the most important muscle in your body.
Your heart!
Choose the cardio exercise that you like the best (or hate the least).
Treadmill, elliptical, bike, exercise classes, swimming, jogging, etc.
Walking works. However, as my 82-year-old
mom often told my dad, “Walk with a purpose!”
And the purpose: raising your heart rate to pump blood,
rich with oxygen and nutrients, to all cells, tissues, glands, organs,
and systems in your body—including your lower back.
Cardio also strengthens your lower back as well as those core
abdominal muscles.
HINT: The last 10 minutes of a brisk 40-minute walk or cardio
exercise does more good for your heart and cardiovascular system
than the first 30 minutes of that exercise.
Core: exercise those core abdominal muscles. Most of us have
strong back muscles just from holding us upright with gravity.
It’s weak core abdominal muscles that contribute to flare-ups of
lower back pain. Do your push-ups, planks, crunches (1/4 sit ups),
pelvic lifts, leg raises, weights, and/or yoga.
Can’t do these? Then do what you can do.
JUST DO SOMETHING. MOVE YOUR BODY!
Frequency of exercise: our bodies need to move every day,
not just once, twice, or three times a week.
To maintain your maximum level of fitness and comfort,
including your lower back, exercise 7 days a week.
3. Do protect your lower back.
During your daily activities, think about your back and protect it.
Lifting. Whenever possible, use your legs instead of your lower
back to lift, even when picking up lighter objects.
Bending, twisting, and lifting. Together, these three
movements can be killers to the lower back! Something
as simple as vacuuming or picking up a bag of
groceries can trigger lower back pain.
Think before you act! Prevent your lower back from “going out.”
Repetitive motion. Avoid activities and jobs requiring repetitive
movements for hours at a time, days on end.
Repetitive bending, twisting, and/or lifting from your waist wear
down your back. If repetitive movements are part of your work,
then be diligent about regular exercise to counter act that wear
and tear to your lower back.
Exercise builds you up. Work breaks you down.
Prolonged sitting. Most Americans sit a lot—way too much.
In fact, recent studies say that sitting is a huge threat to our health. [click here]
[click here]
Prolonged sitting also aggravates your lower back, especially the
sacroiliac joints (where your hips connect to your lower back). [click here]
So, take breaks from sitting. Be more active, less sedentary.
Put the devices on hold. Get up and move!
4. Do rest.
It’s no surprise that rest is critical for the organs, glands,
and tissues in your body to build, repair, and maintain
maximum function.
Your lower back needs rest too, especially because it bears
your upper body weight. Lying down rests your lower back,
allowing it to repair and rebuild cells and tissues so it can
function at its best.
5. Do drop pounds and maintain your ideal weight.
[click here]
We all know that extra weight adds extra wear and tear to your
weight-bearing low back and most areas of your muscular skeletal
system: middle back, upper back, neck, hips, knees, ankles, and feet.
Reaching your ideal weight is the direct result of expending more
calories than you consume, right? Much easier said than done.
Steady, permanent weight loss takes a shift
in thinking, a shift in habits, a shift in behavior
patterns, and, ultimately, a complete food and
lifestyle makeover.
Jumpstart Weight Loss
Little by little transition to healthier eating habits.
Fill up on those foods that offer the most nutrition for the calorie
buck: whole, fresh fruits and vegetables, whole grains (not bread),
and legumes.
When you consciously fill up on foods that are super-charged
with nutrients and low in calories, you’ll have less room in your belly
for those beloved goodies-but-baddies, notoriously high in
calories and low or empty of health-building nutrients.
And exercise every day to expend those calories, kick up your
metabolism, and build muscle tissue. Muscles use a lot more
calories than fat, so build those muscles.
6. Do get sleep.
Your body heals when you sleep, including repair and healing
of your lower back.
Sleep in the position most comfortable position for you,
although avoid stomach sleeping. When side sleeping,
try putting a pillow between your legs. Back sleeping,
try a pillow under your knees.
7. Do lie down.
If you’re experiencing acute, ripping lower
back pain caused by a sacroiliac joint slippage
[click here], LIE DOWN immediately. ICE it:
30 minutes on and 30 minutes off.
Depending on the severity of the pain, you may need to
lie down almost all the time for 3 to 7 days.
Get yourself to a chiropractor.
8. Do listen to your body. If it hurts, don’t do it!
The Don’ts for Acute, Severe Lower Back Pain:
1. Don’t sit. Lie down.
2. Don’t engage in any activities unless they are absolutely
necessary, like taking care of your children or elderly parents.
3. Don’t go to work. If you must painfully drag yourself to work,
take breaks and lie down wherever you can find a place, even
on the floor.
4. Don’t sit.
5. Don’t stand too long.
6. Don’t bend forward, backward, twist, or lift from your waist.
7. Don’t lift more than a few pounds.
8. Don’t overextend your reach forward or above your head.
9. Don’t wait to see if the pain will go away by itself.
After two days of severe lower back pain, see a
chiropractor of choice.
The sooner the better or the cost grows exponentially in
dollars, time, stress, relationships, and ongoing pain.
Ready to Reclaim Your Life?
If you’re truly ready to take full responsibility for the function,
stability, mobility, strength, and ultimately the comfort of your
lower back, then start that journey today.
Seek the just-right chiropractor for you and consciously increase
your awareness of your lower back and the simple dos and don’ts
you can follow to crack that lower back pain code.
The pain-to-no-pain result may just blow you away!
Consciously, wisely, patiently take care of your back,
and it will take care of you!