Back Pain and Balance.

Posted by Asheville Chiropractor, Dr. Mathew Stockstad

Statistically, many people (estimated to be about 90 %) will seek care for their  Pain in the back at some point in their life time.  Low back pain  as well as Neck Pain is frequently associated with a loss of balance, not only between the spinal levels but also in the overall ability to stand steady on their feet.   When the spine is misaligned it degenerates much like a car who’s tires are misaligned.  So in this article we are discussing ways that enhance our balance to help avoid this pain and treat  back pain.!

Balance is a skill that is found out as we develop. In the beginning, as infants, we have not established the “neuromotor pathways” or, sequence of signals in between the brain and our toes, feet, ankles, knees, hips, et cetera. The continuous flow of sensory data received and processed through the brain propels motor impressions to be sent back to our limbs and enables us to move in a gradually more organized way as we grow. This natural development of establishing motor control starts with primitive, rather uncontrolled motions of the fingers, hands, arms, legs, and feet, and soon, we learn to hold up our head, scoot, roll over, crawl, stand, and eventually walk (usually throughout the initial 12 months of life). The learning process of identifying noises, voice quality and inflections, and phrases occurs at once. This bombardment of sensory data to the brain leads to the ability to gradually carry out highly associated functions including walking, running, hopping, and dancing. Considering that part of that learning process, falling often takes place. All of us recall the obstacles of mastering the best ways to ride a bike, swim, perform a somersault, climb up a tree, swing, dance, perform acrobatics, ski, et cetera. Because time passes and we enter midlife, we become a lot more stationary. As a result, we begin losing our “proprioceptive edge” and become less stable, causing more regular balance loss and falls. Ultimately, we have to hang on to hand railings or the wall in order to help keep our evenness and falling takes place more frequently. Couple this steady loss of balance with bone demineralization (osteoporosis) and the threat of a fracture, for instance a hip or vertebra, increases at the same time.

So the concern arises, exactly what can we work on to reduce this process and perhaps even negate it? The answer is, A LOT !!! Like muscles dwindle and atrophy if they are not utilized, so does our ability to maintain our balance. We have to keep demanding our balance in order to keep those neuromotor pathways open. That need doesn’t end after childhood, and as a matter of fact, becomes more vital as we age.
How to Improve your balance.This is one of the most effective ways to develop your balance. It is not very time consuming and it can be done just about anywhere that has a flat level serface. Here is how you do it. With shoes on or off, stand on one foot with the eyes open. If you do this, keep in mind the steadiness difference from one left side vs the right side. This can be used as a “evaluate” can be made use of at numerous time intervals, such as once a month, as you add balance challenging drills to your day-to-day schedule. Frequently, individuals will discover that within the first 2-4 weeks, they will feel more “sure” or secure on their feet, and even may not feel the desire for a walking cane, or they’ll reach less regularly for a hand rail. Start with easy exercises like standing with your feet side by side and maintain that position for gradually longer times (eyes open and closed).

Low back pain tips and travel

Posted by Asheville Chiropractor Dr. Mathew Stockstad

ICE IS NICE! But, traveling with ice is challenging, as it warms up and melts in time. We suggest traveling with a number of  Ziploc bags that a flight attendant can supply with ice for you. Pinch it in between the seat and your low back and rotate it on and off . Repeat the procedure for the length of time the ice lasts (which is typically about 15 t0 20 minutes). Chemical ice bag also work well. Make certain if you bring an ice pack or gel pack with you that it will be allowed through security. The flight attendant should allow it to be placed into the fridge in between uses.

HEAT IS NEAT!  The use of heat for chronic Low back pain and discomfort can be extremely effective, however make use of ice if the Low back pain is acute or a brand-new problem. If in doubt, try both ice and heat before leaving so you can identify which one works better for you. You can likewise alternate between ice and heat, however end and start with ice if the LBP is severe.

Over The Counter Pain Patch or gels. There are both prescribed and non-Rx discomfort patches available (such as Bengay Pain Patch). Similarly, heat or coolant rubs or gels can also provide discomfort relief and minimize the requirements for medication.

TENS unit. These produce a pain lowering electrical impulse from a little unit which can be placed in your pocket or on your belt that attaches wire electrodes to sticky pads placed in the region of pain. These can work well for some people, so try it before you leave to see if you like the outcome. We can get these and train you, as well as provide you with a letter to take with you while traveling to explain to security.

We recognize you have a choice in who you opt to provide your healthcare services. If you, a friend or family member needs care for low back pain, we sincerely value the trust and confidence shown by selecting our services and look forward in serving you and your family members presently and, in the future.

Whiplash injury and Assessment

Posted by Dr. Mathew Stockstad of Asheville Chiropractic

The word “whiplash” is a slang term for a neck trauma most accurately called a cervical acceleration-deceleration (CAD) injury.  It is a lot easier to just call it a  ”whiplash”! It suggests that the head was forced through a range of motion that extends past the bounds of our customary tissue such as muscles, ligaments and tendons, producing a trauma to the neck.

Causes of Whiplash injury

A whiplash is in most cases associated with injuries that take place from a motor vehicle accident or “motor vehicle collision” (MVC). The term “syndrome” makes reference to a cluster of symptoms that may consist of neck pain, headaches, light-headedness, ringing in the ears, visual disturbances, memory loss, nausea/vomiting, noise and/or light sensitivity.  These are also very commonly linked up with a mild traumatic brain injury or, post-concussive syndrome).  Other commonly  injured structures include the  TMJ (jaw) producing  pain.  frequently complaints following the MVA include radiating pain, numbness, and/or weakness in the arm, limited neck movements, and low back pain! In other words, a whiplash injury can impact  several parts of the body, and the healthcare picture can easily differ extensively from case to case.

Assessing whiplash injuries

Whiplash is diagnosed through a thorough history, paying particular attention to the mechanism of injury– that is, how fast were you and the opposing vehicle traveling, in what direction did you get hit (front, side, rear, angular, or combinations), what size was your vehicle compared to the opposing vehicle. Was your head turned or pointed straight at the time of impact and did you hit your head? We will also evaluate your neck and back range of motion, assess your neurological functions, and assess extremity issues that might be present. Depending on the degree and type of the injury, special tests will be considered such as dynamic ROM, sEMG, Thermography, MRI, EMG/NCV, laboratory tests, and perhaps others.

Treating Whiplash Injuries

Treatment will consist of: addressing the acute inflammatory painful symptoms by the use of gentle massage, mobilization and/or adjustments, electrical stim or a different anti-inflammatory modality. We will review how to apply ice and/or heat, how to bend/lift/pull & push properly to avoid irritation. The goals of pain management, functional restoration, and prevention will be applied as needed.

All said, whiplash is more often than not, a very serious condition that should be properly evaluated and treated.  It is sad how often we see individuals who have chronic problems years later.  As we do the history  recalling when the problems begin it is frequently found to follow a MVC.

Is Chiropractic care safe?

Posted by Dr. Mathew Stockstad of  Asheville Chiropractic

The objective of chiropractic care is to aid ailing people get well, as well as to guide healthy men and women to function better in the absence of prescriptions or surgical treatments.

When ever folks are questioned, “… just what do chiropractors do?” the frequent response is, “… they pop your neck and/or back.”.

Chiropractic spinal manipulation (frequently called an adjustment), often creates a detectable popping or cracking sound.

That noise is regard as joint cavitation and it is reported to be caused by the discharge of pressure created by gases (oxygen, carbon, and nitrogen dioxide) inside the joint.

When one cracks their knuckles, it is the same noise produced. One popular misconception is that cracking or cavitating a joint will produce joint disease in the joint – it is simply not correct.

Multiple scientific reviews of  joint cavitation dispel this old wives tale. As a matter of fact, studies showed that joint manipulation in reality helps subjects having arthritis.

There have certainly been several reports published on the topic of unwanted reactions to spinal manipulation.

Generally, negative effects, if any, are usually transient and mild.

Whenever they do arise, they generally take place not long following the second or first treatment of vertebral manipulation, just like the post-exercise soreness that arises when first introducing a brand-new sport or activity.

These have been reported to occur in 10 – 30 % of subjects. They take place a bit more often in women than men.

The most routinely reported unpleasant reaction is usually brief and transient increased tenderness or stiffness. This response typically clears up in 24 hours or even less.

More unusual reports of low energy, light headedness, and occasional nausea have been infrequently mentioned.

The type and nature of these reactions can be identified with the degree and nature of the ailment being addressed.

The utilization of ice, traction and or other techniques can help to cut down any tenderness that might occur as the result of spinal manipulative therapy.

SPINAL MANIPULATION HAS INDEED BEEN IDENTIFIED TO BE HEALTHY AND SUCCESSFUL FOR UNCOMPLICATED SPINAL PAIN SYMPTOMS. IT MAY ALSO BE A VIABLE ALTERNATIVE TO SURGERY FOR LUMBAR OR CERVICAL DISK HERNIATIONS.

There are numerous reports which have reported that spinal manipulation might increase compression of the spinal nerves in people with disk herniations.  Then there is also more reports that have found that chiropractic care actually diminishes nerve root tension.

The really good news is that the rate of occurrence is just approximately 1 in 1- 3 million cases, making spinal adjustment for disk conditions a remarkably dependable therapy choice for patient with herniated disks with almost no risks at all.

Chiropractic physicians will commonly apply low-force manipulation strategies when dealing with herniated disks that do not require a typical kind of manipulation thrust.

Should you get Chiropractic Care?

To formulate an educated decision about any type of services you may be looking into, you need to consider “corresponding risks”. Simply put, relative risks compare the risk of one procedure along with the risk of a second method with regard to the identical disorder.

For example, if you are consuming meds to decrease your discomfort, exactly how do the risks of the drugs measure up with the risks of an alternative treatment method, like chiropractic care?

An example is chiropractic treatment versus medicines known as non-steroidal anti-inflammatory medicines (NSAIDs), which include aspirin, Aleve and Advil (TM).

THE RISK FOR SERIOUS SIDE EFFECTS FROM ANTI-INFLAMMATORY DRUG IS FROM 6000-9000 TIMES GREATER THAN THE DANGER FOR SERIOUS SIDE EFFECTS FROM SPINAL MANIPULATION, SIGNIFYING THAT CHIROPRACTIC CARE Is Certainly A MUCH SAFER CHOICE THAN ASPIRIN OR VARIOUS OTHER NSAID DRUGS FOR TREATING MOST SPINE OR NECK PAIN.

Moreover, there really is no significant increased threat to adding chiropractic care to an already existing program of NSAIDs.

Surprisingly, reports have reported that individuals receiving chiropractic services were able to lessen their consumption of drugs, thereby, lessening the risks of drug reactions/interactions.

If you are attempting to avoid surgery for a spine related problem, your condition is more serious and potential side effects of surgery should be compared to chiropractic care.

You should understand any patient who is a prospective candidate for spine surgery has a serious  disorder. There is pressure on a nerve and the potential for permanent damages to that nerve is present. Reports demonstrate that chiropractic care commonly could diminish the stress on a compressed nerve within the lower back or neck, without any surgery.

Spinal Decompression in Asheville NC

Spinal Decompression – An Effective Option for Back Pain Treatment

Spinal decompression is an FDA-approved treatment that can provide effective relief from back pain. Here is a brief overview of this unique non-invasive therapy.

Non-surgical spinal decompression

is a unique therapy that can heal seemingly untreatable and painful spinal complaints. This is good news because back pain is one of the most common types of pain experienced by adults.It can be due to one or a combination of various factors such as a strain in the ligaments or muscles, injuries to the nerves, or disc herniation. For many patients,spinal decompression is proving an effective alternative to surgery.

Spinal Decompression Therapy

The aim of this treatment is to reduce pressure on the affected spinal disc to reverse nerve pressure, reduce the stress on the spine and treat the damaged discs. It is a proven and effective treatment for the following back pain related issues:

•Herniated discs in the lower back
•Pinched nerve
•Low back disc bulge
•Facet arthropathy
•Degenerative disc disease
•Sciatica
•Back pain following surgery
•Foraminal stenosis
•Spondylosis

A proper diagnosis to determine the cause for the back pain is necessary before treatment.  At Asheville Chiropractic  each and every patient undergoes a detailed history evaluation, physical exam, and diagnostic tests before treatment commences.

How Non-surgical spinal Decompression Procedure done?

Non-surgical spinal decompression treatment is performed using a spinal decompression machine. A form of traction that works through phases of distraction and relaxation.  The procedure separates the spinal disc and creates a vacuum within it by applying a negative pressure.  This creates a vacuum with the goal of pulling back the herniated material into the disc, and stimulates blood supply and healing. A typical session lasts about 20-25 minutes per-session.  The effectiveness of spinal decompression can be improved through the administration of other passive therapies such as a TENS (transcutaneous electrical nerve stimulation), heat/cold applications, whole body vibration and specific pain free rehabilitative exercises.

What are the Advantages of  Non-Surgical Spinal Decompression at Asheville Chiropractic?

First of all it is not a surgical procedure with all the expense, pain, and recovery time associated with post surgical recovery.  It is a drug-free treatment that involves minimal discomfort. Spinal decompression can provide considerable relief from back pain and help patients greatly enhance functional mobility.

Asheville Chiropractic is the ideal place for spinal decompression therapy.  With over 20 years of providing reputable health care of back pain care.  We utilize,physical therapy treatments, chiropractic adjustments, orthopedic,and neurological testing  and provide a customized treatment based on each person’s specific requirements. We have qualified and responsible support personnel on hand to assist you every step along your care.  Lastly we provide suggestions on how patients can maintain a healthy lifestyle and prevent the possibility of future re-injury

For more information or and appointment call 828-299-4555

Neck pain care and causes by Asheville Chiropractor

There is a lot of convincing peer reviewed literature (research) that supports chiropractic as one of the first and best courses of care to consider when choosing a treatment option for neck pain and headaches. This is because there is low risk, few rare side-effects, and most importantly, IT REALLY WORKS! But, there are other considerations in the management of neck and headache pain that perhaps we haven’t thought about. One is smoking.

There are several convincing studies that have looked at the exposure to tobacco smoke and smoking in terms of its effect on neck pain. Let’s look at some statistics. One study reported that as many as 213 per 1000 people reported neck pain. The 12-month prevalence of neck pain ranged between 30-50% of which activity-limiting pain was reportedly as high as 11.5%. Women were found to be more at risk than men which peaks in middle age. Risk factors for neck pain include genetics, poor psychological health, and EXPOSURE TO TOBACCO. Interestingly, smoking / exposure to tobacco is listed as a risk factors but disk degeneration is not! Researchers also pointed out that the use of equipment made to prevent injury to the head/neck such as helmets and face shields was NOT associated with increased risk for neck injury in bicycling, hockey or skiing as some have suggested that wearing protective head gear increases vulnerability to injury. THIS IS NOT THE CASE, so wear your helmet! This study concluded that there are some things we can’t modify regarding increased risk of developing neck pain (such as gender, genetics, and age); however, the modifiable risk factors of smoking, exposure to tobacco, and psychological health CAN be helped so that’s the LEAST WE SHOULD DO!

Two new studies show that smoking is directly tied to neck / back pain and the development of arthritis. Interestingly, the Harvard study reported that the risk of developing psoriatic arthritis was twice as high for current vs. past smokers, and both current and past smokers were at greater risk when compared to those who had never smoked. The 2nd study (Paris, France) found that smokers had an earlier onset of inflammatory back / neck pain and a worse course of the disease than non-smokers. Taking these two studies together, the interactions between environmental factors and the onset, the degree of severity and the ultimate outcomes of rheumatic diseases, “…it’s becoming increasingly clear how detrimental the influence of smoking is on most of these diseases.” The worst scenario was found in those who smoked >25 years and, >20 “pack years” (>1 pack/day for 20+ years). The “bottom line” is that smoking and exposure to smoke have significant negative health affects, not only for present health, but also for future pain, suffering and quality of life. Thankfully, it’s been shown that if you quit smoking, the likelihood of improved health affects is high so of course, QUIT NOW and you’ll be ahead of the curve.

In fact, a conscientious surgeon recommending a spinal fusion may say, “…you must quit smoking or else I will not perform the surgery that you need.” The reason for this insistence is because the risk of fusion failure goes up 500% in smokers (fusions are needed in certain types of back and neck surgeries).

We realize that you have a choice in where you choose your healthcare services. If you, a friend or family member requires care for neck pain, we sincerely appreciate the trust and confidence shown by choosing our services and look forward in serving you and your family presently and, in the future.

Related articles

• Causes of Neck Pain (chiropractic-asheville.com)

Asheville Chiropractor on Easing Neck Pain

Get rid of that neck pain by following the home remedies that follow:

1. Take a load off. Among the simplest means to relieve the discomfort is to lie down and provide your neck muscles an opportunity to recover. But do not make use of a thick pillow that crimps your neck.
2. Ice it. Ice efficiently numbs discomfort and decreases inflammation. Put crushed ice in a plastic bag and cover the bag with a pillow case (a terry cloth towel is too thick to effectively transmit the cold). Apply the ice pack to the painful part of your neck for 15 mins at a time.
3. Heat it up. Heat enhances circulation and can be efficient for alleviating stiff muscles. Usage a wet towel or a hot water bottle, or stand in a hot shower. However don’t keep it up for too long. Excessive heat could aggravate the swelling and trigger more pain. You may even want to try following up your heat application with a few mins of cold treatment.
4. Relax. Emotional stress could trigger muscle tension. Pay attention to exactly what stresses you: your drive to work, your rush to get dinner on the table each night, meetings with your supervisor, and so on. After you’ve determined your typical stressors, think about creative ways that you can go about reducing your stress. One means to manage tension is through leisure strategies, such as stretching, yoga, are just simple breathing techniques.
5. Use massage. Massage can help ease stressful muscles and give short-term relief, and it may even help you sleep better. First, take a hot bath or shower to relax the muscles. Then, have your partner use oil or cream and rub your neck and shoulders making use of the fingers to apply gentle pressure in little round motions. Next, have your partner rub your neck and shoulders utilizing firm pressure and long, downward strokes. Remember the chest area. If you don’t have a ready partner, try rubbing your own neck and chest areas with oil or lotion for 10 or 15 minutes.

If you are suffering from neck pain and you believe that you would benifit form an appointment with Dr. Mathew Stockstad.  Call our Asheville Chiropractic office at 16 Winterwind Dr. at 828.299.4555

Related articles

• Neck Pain and Stress (chiropractic-asheville.com)

Asheville Chiropractor on 7 Stroke Symptoms & What to Do

Like a heart attack, a stroke or transient ischemic attack (TIA) is an emergency that requires instant medical attention. Getting to the medical facility when signs begin is crucial, since a prompt medical diagnosis and treatment provide the best result.

Rapid medical diagnosis and treatment of a stroke could lessen damage to brain tissue and improve the chances of survival. If you feel awkward calling an ambulance for signs of a stroke keep this in mind, It is not unusual for a TIAs to be followed by full-blown stroke.

Below are the possible signs of a stroke or TIA, in addition to the proper actions to take.

Possible Symptoms of a Stroke or TIA

1. Unexpected weakness or pins and needles in the face, arm or leg on one side of the body
2. An abrupt loss, blurriness or sense of cloudy vision
3. Mental confusion, loss of memory or unexpected loss of consciousness
4. Slurred speech, loss of speech or issues comprehending other people
5. A sudden, serious headache with no noticeable source
6. Unexplained lightheadedness, sleepiness, lack of coordination or falls
7. Nausea and vomiting, especially when accompanied by any of the above symptoms.

If you suspect that you have had a Stroke or TIA What actions should you take?

• Stay calm, but do not downplay any of the symptoms or hesitate to take punctual action.
• Call or have somebody call an ambulance. (Dial 911 in a lot of parts of the United States.) Make sure to give your name, telephone number, and precise location.
• While awaiting the ambulance, the individual having the stroke signs should be made as comfortable as possible and should not eat or drink anything aside from water.
• If an ambulance could not arrive within 20 to 30 minutes, have a family member, next-door neighbor, or someone else drive the stroke client to the hospital. Under no situations should the individual experiencing the stroke signs drive.
• If possible call the physician of the stroke patient and to get the patient’s medical history, which might be essential for determining the best treatment.
• At the hospital, make certain to detail any medical conditions the stroke patient has (such as hypertension or diabetes), any allergies (specifically allergies to medicines) and any medicines the client is currently taking, including non-prescription remedies, vitamins and nutritional supplements.

As a Chiropractic physician I am concerned that all our patients know the risks of a stroke and how to determine is they are in the midst of a stroke condition.  A stroke causes a loss of blood flow to the brain and the longer the brain goes without oxygen the greater the damage.  This can result in paralysis or even death in the worst cases.

Our Asheville Chiropractic office can be reached at 828-299-4555.  We are located at 16 Winterwind Drive  28803

Related articles

• Signs of stroke important to know

Asheville Chiropractic: Low Back Pain and Balance

Statistically, the majority of individuals (approximated to be about 90 %) will suffer from Low Back Pain (LBP) at some point in their lifetime. One of the issues that is associated with low back pain is a lack of balance.  With those suffering from LBP, we do a Bio-structural Stress Evaluation that annalise the postural balance of the body.  In addition to Chiropractic care, orthotics may be needed and prescribed. We also give very specific exercises to assist patients to  improving their balance reducing low back pain now and in the future.

What is balance?

Balance is a skill that is discovered as we develop. At first, as babies, we have not developed the “neuromotor pathways ” or, sequence of signals in between the brain and our toes, feet, ankles, knees, hips, and so on. The consistent circulation of sensory information gets processed by the brain and prompts motor messages to be sent back to our limbs allowing us to move in a gradually more coordinated way as we develop. This natural progression of developing motor control begins with crude, rather uncontrolled movement of the fingers, hands, arms, legs, and feet, and soon, we learn to hold up our head, scoot, roll over, crawl, stand, and ultimately walk (usually throughout the first 12 months of life). The process of recognizing noises, voice quality and inflections, and words occurs simultaneously. This bombardment of sensory information to the brain leads to the capacity to slowly carry out very integrated features including walking, running, leaping, and dancing. As part of that process, falling regularly occurs. We all remember the challenge of learning how to ride a bike, swim, do a somersault, climb up a tree, swing, dancing, do gymnastics, ski, and on and on. As time passes and we get in midlife, we become more inactive. As a result, we begin losing our “proprioceptive edge” and become less stable,  This leads to the unfortunate result of  more frequent  loss of balance and falls. At some point, we need to hold on to hand railings or the wall in order to keep our balance and falling occurs more often. Couple this steady loss of balance with bone demineralization (osteoporosis) and the threat of a fracture, such as a hip or vertebra, increases too.

How can we help to restore our balance?

The answer is, A LOT !!! Similar to muscles shrinking and atrophy if they are not used, so does our ability to maintain our balance. We need to exercise our balance in order to try to keep those neuromotor pathways open. That need doesn’t stop after youth, and in fact, becomes more important as we age.

One simple exercise that can be done to help balance is to stand on one foot with the eyes open and for more of a challenge eyes closed.  Doing this regularly most find that within the first 2-4 weeks, they will feel more “sure” or secure on their feet.  Start with simple workouts like standing with your feet together and hold that position for considerably longer times (eyes open and closed).

Simple but very important and effective at developing and keeping your balance.

If you would like an appointment at our Asheville Chiropractic office we invite you to call us at 828-299-4555

Related articles

• Asheville Chiroprator on Chiropractic and Wellness

Asheville Chiropractor discusses Low Back Pain Exercises 

Low back pain can be debilitation.  Specific  Exercises can help relieve as well as prevent low back pain.  Your spine includes an elaborate set of nerves, vertebrae and discs. A disc is a soft, circular framework discovered in between the bones in your spine that offers cushioning and permits movement of the spine. Injury to the disc in which the inner portion of your disc extends outward is referred to as a disc herniation. Disc herniations are common in the lower back, with about 90 percent occurring at the L4-L5 or L5-S1 level of the spine. Typically, the muscles in your lower back and buttocks become tight in response to the disc herniation. This usually can be alleviated by stretching exercises for your lower back, buttocks and hamstrings.

Hamstring Stretch                                                                                                          The hamstring muscle is found at the back of your upper thigh. Tight hamstrings are often connected with lower back discomfort, as they could pull on the lesser back and create discomfort. This exercise will enhance the flexibility of the hamstrings and decrease the quantity of tension placed on the lesser back. To perform this workout, sit down on the ground and correct your right leg. Bend your left leg and place the bottom of your foot against the opposite thigh. Stretch your arms out in front of your body and slowly lean toward your right foot. You must keep in mind a stretch in the back of your upper leg. Hold this position for 30 seconds and do 3 repetitions. Repeat this exercise on your left leg.

Piriformis Stretch
The piriformis muscle is found deep within your buttocks. Lumbar disc herniation sometimes trigger tightness to develop in this region, which can cause inflammation of your sciatic nerve, known as sciatica. The piriformis stretch is valuable for extending this muscle and easing symptoms of sciatica. To begin this workout, lie down on your back and bend both knees. Put your right foot over your left thigh, simply above your knee. Wrap your hands around your left thigh, then bring your leg toward your chest. You ought to note a stretch in the left buttock and hip. Hold this position for 5 slow breaths and do 3 times. Repeat this exercise on your other leg.

Knee to Chest Stretch
This exercise extends the muscles of your lower back. To do this exercise, rest on your back. Flex both knees, then slowly bring them up to your chest. Wrap both arms around your legs and hold this position for 5 slow breaths. Repeat 3 times.

Prone Back Extension
Prone back extensions are also made to stretch the muscles of your low back. To do this exercise, lie on your stomach. Flex both elbows and put them on the ground. Your entire upper chest should be lifted off the ground. You will keep in mind a stretch in your lower back when performed correctly. Hold this position for five seconds, then slowly progress to a 30-second hold. Repeat 10 times. If you are able to perform this exercise without pain, you may try a harder variation of this exercise. For this variation, place both hands on the ground instead of the elbows. Arch your spine backwards, however do not allow your hips to lift off the ground. Hold this position for one breath and do 10 repetitions.

Caution
Discomfort in the lower back while doing these workouts is typical. In fact, your back discomfort might feel slightly worse in the initial phases of your exercise routine. However, stopping these workouts is suggested if you experience a worsening of pain in your legs or buttocks, or if you find you are experiencing new symptoms in your low back. You ought to likewise quit these exercises if your pain intensifies right away or gets worse the following day.

If these exercises to do not help, call our office at 828.299.4555 for an appointment.  We are located at 16 Winterwind Drive Asheville 28803

Dr. Mathew Stockstad of Asheville Chiropractic

Related articles

• Asheville Chiropractor on Sciatica