Ways People Will Develop Back Problems

Question # 1) What are three common ways people develop back problems ?

Back problems are predominantly the result of physical factors that can include acquired health conditions such as scoliosis and arthritis. Accidents and sports injuries are the most common cause of chronic back pain. More often than not back problems are the result of poor physical conditioning facilitated by a sedentary lifestyle. Undertaking sports activities on an intermittent basis without proper training and exercise or completing projects at home such as gardening when the body has not been properly prepared to undertake this kind of physical excertion significantly increases a persons risk for injury.
Accidents leading to back injury can commonly be the result of car accidents especially neck injuries but also can be the result of both occupational and everyday activities. Occupational risks include repetitive movements, twists and turns, heavy lifting using poor lifting techniques or inadequate lifting devices or working or staying in unnatural positions or sitting for prolonged periods.
In everyday life persons can be careless with their movements even when doing simple tasks such as bending over to make the bed, taking out the garbage or moving a piece of furniture. The risk for injury just completing simple everyday tasks is increased yet again when coupled with inactivity, obesity and poor posture. Weak abdominal core muscles can lead to back instability.

Question #2) What are three ways that you can ensure that you do not experience chronic back pain in the future ?

Ensuring a future without chronic back pain, while being fortunate to avoid a
traumatic injury such as a car accident, is about prevention. This means making conscious lifestyle choices that include education about how to take
good care of your body over a lifetime and without taking undue physical risks.
Firstly and perhaps foremost is EXERCISE. The typical day of the average North American does not involve daily activities that strengthen the abdominal core muscles. To maintain back stability strong core muscles are essential, especially
the oblique muscles. Strong muscles also help support the body tissues and skeleton. Exercise that increases the heart rate and warms the muscle prepares the body for movement. Physical warm up activity prior to engaging in sports can significantly reduce the risk for injury and accidents as the body is made more resilient through exercise.
There are many ways and means to exercise to maintain a healthy back. Some of the more well known methods today specifically aimed at strengthening the abdominal core are Yoga, Pilates, Tai Chi, Swimming and Nordic walking. Weight training helps to keep the whole body well conditioned and resilient to injury as well as maintain a healthy body weight and building and maintaining a strong bone structure.

Secondly, prevention also includes a HEALTHY, BALANCED DIET.
Maintaining a healthy body weight means avoiding obesity that can strain the lower back. Avoiding highly processed/ packaged foods, a diet low in sugars and starches and including whole grains, high fibre, 5-7 servings of fruit and vegetables per day and eating lean protien as part of a daily diet will help to reduce the risk for obesity. A diet rich in calcium and vitamin D assists in the prevention of osteoporosis and decreases the risk of fracture including spinal fractures. Vitamin D and Calcium also keep bones strong, essential for keeping good body alignment and preventing muscle injury.

Thirdly, another essential ingredient for ensuring the avoidance of chronic back pain is GOOD POSTURE. Exercise and weight training are interrelated components for maintaining good posture as previously discussed. Good posture also includes being aware of using excellent body mechanics when lifting and, avoiding twists and turns and employing large muscle groups
such as the quadraceps when lifting an object while bending the knees.
It has been said that the rule of thumb when it comes to lifting is to not lift and/or move anything that is greater than 20 per cent of your own body weight.
Avoiding sitting for long periods and sitting up straight with support is important.
Many people slouch and lean forward which can increase muscle tension and pain and possibly lead to sciatica. Get up, go for a walk and stretch at regular intervals to avoid prolonged static posture.

Question # 3) What are the three methods that chiropractors use when treating back pain?

Chiropractic care may involve employing a wide variety of physical therapies
to help relieve back pain and may also include consultation and referral to other physical therapists that complement chiropractic practice, such as Massage therapy. Chiropractic care can also include exercise and diet recommendations, TENS or Transdermal Nerve Stimulation, hot and cold packs orthotics as well as recommendations on lifestyle adjustments.

At the core of Chiropractic care, however, is the specialty of CHIROPRACTIC
ADJUSTMENT - SPINAL MANIPULATION AND MANUAL MANIPULATION AND
MOBILIZATION.
Chiropractic adjustment is most commonly done by hand to move a joint in the spine to the end of its range followed by a light thrust. This is done to re-align the bones of the spine to make them straighter. The vertebra prior to an adjustment would have been noted to be in an abnormal position and the surrounding muscles possibly experiencing spasm. The goals of spinal and manual manipulation are to help bones and muscles stay in their intended position and increase a person's range of motion with the benefit of relief of pain, spasm and tension as well as nerve irritability. While spinal and manual manipulation use what is called a "high velocity, short lever arm thrust", mobilization refers to using techniques to increase range of motion through stretching and moving joints and muscles using a "low velocity" manipulation on areas that are achy and tight.