Monthly Archives: June 2017

Jun 26

An Informative guide on the treatment of Sciatica and Back pain

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An Informative guide on the treatment of sciatica and back pain by Olivia O Leary D.C BSc Hons Chiropractic

Sciatica

Sciatica

 If you have suffered with Low back pain or Sciatica you are certainly not alone. Most people in their lifetime will suffer at least one episode of low back pain but unfortunately for most this is not a solitary experience. A person can experience multiple episodes of low back pain- hoping each time it will just go away.

A condition called Sciatica occurs when the low back pain does not just localise in the low back but also runs down the leg along the course of the sciatic nerve.  Here at Gorey Family Chiropractic Clinic we aim to prevent the unneccessary steps often taken and provide a comprehensive solution focusing on treating the root cause of the problem.  So let’s examine this difficult condition….

What is Sciatica?

Sciatica

Suffering from Sciatica

Sciatica refers to a pain that radiates along the path of the sciatic nerve- the sciatic nerve being the longest nerve in the body which branches from the lower back into the hip and buttocks and travels down the back of your leg to the toes. Typically Sciatica affects only one side of the body.

There are many causes of Sciatica but most commonly Sciatica occurs when tissue of the spine compresses or irritates part of the nerve for instance a prolapsing disc or a bony spur. This causes inflammation, pain, sometimes accompanied by numbness or pins and needles in the affected leg with occasionally weakness of the affected  leg also present.

Although the pain associated with Sciatica can be severe, most cases resolve well with conservative care (for instance Chiropractic treatment, anti inflammatories, modification of activities). Surgery is only recommended as a last resort for cases where there has been a failure to recover after  conservative care measures have been administered or if the spinal injury is very severe.

Sciatica Symptoms

Pain which radiates from your lower back to the buttocks and down the back of your leg is the most familiar and common symptoms of sciatica.  You may feel discomfort anywhere along the nerve pathway but it is most likely to present in the low back, buttocks and the back of your thigh and calf.

Often clients presenting to Gorey Family Chiropractic that have experienced sciatica describe a tightness in the leg and throbbing sensation in the calf and these types of symptoms can mislead them from thinking they have an issue with the back.
The pain can vary widely from a mild ache to a sharp, burning sensation or excruciating discomfort.  Often people experiencing sciatica can feel an electric shock sensations.  It may be worse when you cough or sneeze and prolonged sitting can aggravate symptoms.

Causes of Sciatica

•    Bulging or protruding discsProtruding disc
•    Spinal stenosis
•    Piriformis syndrome
•    Trauma
•    Lifestyle factors
•    Bony spurs
•    Spondylothesis

Risk factors for Sciatica

Occupation:  A job which requires you to twist your back, carry heavy loads or drive for long periods can increase the likelihood of the  development of sciatica.

Proper lifting techniques

Prolonged sitting:  People who sit for long periods of time or have a sedentary lifestyle are more likely to develop sciatica than active people.
Obesity:  Excess weight increases the stress on your spine and contributes to the spinal changes such as bony spurs which can cause sciatica. The lack of fitness of the core muscles is also contributory.
Age:   Age related changes in the spine such as degenerated discs and bony spurs can predispose individuals to the development of sciatica if they injure the spine.

Prevention of Sciatica

Strong Core:
Keeping the core muscles strong reduces the risk of herniated/prolapsed discs, a common cause of sciatica.  A strong core is needed to maintain proper posture, which takes stress of the spinal joints and discs.

Strong core

Exercise:
Low impact aerobic exercises are also recommended as they help increase the endurance of the core muscles.  Walking, swimming and using a bike are examples of good low impact exercises.

Stretching:
Stretching on a daily basis is very important particularly stretches which promote flexibility between the vertebrae improving the elasticity of the spine reducing the incidence of simple back strains/ sprains or more complicated injuries involving the disc or nerve roots.

Posture:sciatica
Adequate support is required to prevent slouching, which places excessive stress on the lower  back.  A straight line should exist between the ear, shoulder, elbow and hip whilst sitting thereby creating good alignment and reducing postural strain on the spine which contributes to back or neck pain.

A good supportive mattress is also important. Mattresses that are too hard or too soft do not offer appropriate support to the back. Consider choosing a medium firmness pocket sprung orthopaedic mattress.

Avoid prolonged sitting or standing, which again can increase the stress  and strain on the lower back particularly if you are employed in an occupation which requires this day to day. Try to move and stretch periodically.

What do you do if your Sciatic Nerve Flares up?

  •  Try to keep mobile- bed rest is not advisable
  •  Use an ice pack on the lower back for 20 minutes to reduce inflammation and repeat every 1-2 hours
  •   Do not use heat on the area
  • Anti inflammatories, painkillers and muscle relaxants are often recommended to help ease the pain   but should not be used to mask symptoms on an ongoing basis.
  •  Make an appointment at  Gorey Family Chiropractic Clinic to facilitate a full diagnosis of of the condition and the most appropriate treatment and exercise options will be explained to you to help you recover fully, faster and prevent injury in the future.

 

Here at Gorey Family Chiropractic Clinic we offer diagnosis of the causes of sciatica with onsite x ray facilities available and provide treatment for low back pain and Sciatica as well as offering lifestyle and ergonomics advice and exercise rehabilitation. Should MRI be clinically necessary we can refer patients directly.

We strive to correct the root of the problem and aim to improve the flexibility and  the stability of the spine.  We will encourage a rehabilitation programme if appropriate as we are committed to decreasing the likelihood of future episodes of low back pain and sciatica.

Many of our clients we have seen  from the Gorey, Arklow, Wexford, Wicklow and  Carlow areas have come to our chiropractors at Gorey Family Chiropractic Clinic as a last resort having found that their medication or procedures had not worked for them, sometimes in the short and sometimes in the longer term.

We Look Forward to Helping You..

If you, a friend or family member requires low back pain or sciatica treatment, we sincerely appreciate the trust and confidence shown by choosing our services at Gorey Family Chiropractic and look forward to helping you in the future.

For your convenience all of our Chiropractic team are registered with VHI, Aviva and Laya Healthcare allowing clients claim reimbursement from a wide range of private healthcare Insurance providers.

Opening hours Mon 8-7, Tues 9-5, Wed 8-7, Thurs 9-5, Frid 8-7

Tel: 053 94 83338   or alternatively email info@chiropractor.ie    

Jun 12

Coping with Back Pain during Pregnancy

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Coping with Back Pain during Pregnancy by Olivia O Leary D.C BSc Hons Chiropractic

back pain during pregnancyBack pain in pregnancy is a common complaint we see at Gorey Family Chiropractic Clinic, complicating approximately half of all pregnancies in Ireland each year. For pregnant women, back pain during pregnancy is not a trivial matter.  Left unaddressed, pregnancy back pain can have a negative impact on your daily lifestyle, from causing missed time from work, affecting looking after other children, to making your delivery more difficult.

To help make your pregnancy as pleasant as possible and facilitate an easier delivery, it is generally recommended that back pain should be always be addressed as quickly as possible and managed throughout your pregnancy.

Lower back pain in pregnancy that lasts a long time (several weeks or months) is a predictor for postpartum back pain (pain after birth). For this reason, pregnant women are encouraged to look after their back whilst pregnant and to seek guidance and treatment where appropriate during pregnancy for back pain.

Risk Factors for the Development of Pregnancy Back Pain

  • pregnancy back acheA physically strenuous occupation, for instance a job with lifting or standing involved or even a pregnant mother caring for other small children can increase the risk of back pain developing in the course of a pregnancy.
  •  A prior history of back pain or pelvic girdle pain
  • Previous injury to the back or pelvis from an accident or trauma is another known predisposing factor in the development of back pain in pregnancy.

Causes of Back Pain

The causes of back pain in pregnancy are largely related to problems with two structures in the lower back, the sacroiliac joints and the lumbar spine.

Typically there are three main reasons why these structures become painful:

1.    As a mother’s abdomen grows back painduring pregnancy, the center of gravity in her body is forced to change in response to the increasing weight of the baby coupled with the weight of the amniotic fluid, sac, placenta etc.

This increasing weight pulls forward and the pregnant mother is forced to increase   the curve of her lumbar spine to compensate.

2.    The sacroiliac joints, an attachment point of the pelvis to the spine can frequently become unstable in the latter stages of pregnancy. These joints, already under considerable pressure from the increasing weight of the bump, are affected by the hormonal changes a women’s body goes through during the second and third trimester of pregnancy.

The pregnancy hormones affect the laxity of the ligaments that connect the sacroiliac joints to the spine. This occurs so that the pelvis may expand to allow the passage of the baby downwards through the birth canal so as to facilitate giving birth. However this process creates significant instability of the multiple ligamentous structures at the very same point when these structures are under pressure from the increased weight of the abdomen.

This capregnancy back painn give rise to a condition called Symphysis Pubis Dysfunction or SPD.

The pain from this disorder can radiate to your thighs, and some women feel or hear a clicking or grinding in the pelvic/ pubic area.

The pain can be most noticeable when you are:
•    Walking
•    Going upstairs
•    Standing on one leg (for example when you’re getting dressed)
•   Turning over in bed and it can also be difficult to move your legs apart, for example when you get out of a car.

There is treatment to help, and techniques to manage the pain and discomfort. If you get the right advice and treatment early on, SPD can usually be managed and the symptoms minimised.

The tips listed here can help you to protect and minimise the strain on your back

  •  Avoid lifting heavy objects
  •  Bend your knees and keep your  back straight when lifting
  •  Move your feet when turning round to avoid twisting your spine
  •  Wear flat shoes as these allow your weight to be evenly distributed
  •   Work at a surface high enough to prevent you stooping
  •   Sit with your back straight and well supported
  •   Make sure you get enough rest, particularly later in pregnancy

How Can Pregnancy Related Back Pain be Treated?

Firstly if you aRelieving back painre intending to get pregnant pre-emptive treatment through exercise is extremely beneficial particularly if you are a sufferer of back pain prior to pregnancy.

Where possible try to strengthen you core before becoming pregnant. Developing strong core musculature helps support the spine, baby and eases the pressure exerted on the lumbar spine and sacro-iliac joints.

Our Gorey Family Chiropractic team may utilise different tailor made treatments for pregnancy back pain, including specific advice& instructions on how to address your individual back problem yourself.  This is determined following a thorough assessment and evaluation and has been shown to be a safe effective way of easing the pain coming from structures such as the muscles, ligaments and joint of the spine and pelvis.

Chiropractic aims to relieve or ease pain, improve muscle function and improve your pelvic joint position and stability, and may include

  • Manual therapy to make sure the joints of your pelvis, hip and   spine move normally
  • Exercises to strengthen your pelvic floor, stomach, back and hip muscles
  • Exercises in water which supports the bodies increasing weight
  • Advice and suggestions including positions for labour and birth, looking after your baby, pain relief, such as TENS
  • Equipment if necessary such as pelvic support belts. Supportive belts that take the strain off the sacroiliac joints can be very helpful in controlling the instability of the sacroiliac joints. Your chiropractor or other prenatal healthcare professional can advise on sizing and fit if these are appropriate as well as instruct you on how to use the belts correctly to maximum effect.
  • Advice and instructions are also given on proper posture’s while pregnant. i.e how to sit, stand sleep to take strain off the spine as well as considering  specific ways to perform routine activities, such as housework; how to sleep comfortably, lift and bend safely.

When to Get Help for Low back or Pelvic Joint Pain?

Getting diagnosed as early as possible can help keep pain to a minimum and avoid long-term discomfort. If you are pregnant and suffering from low back pain  or pelvic / sacroiliac pain and are based around Gorey, Enniscorthy, Wexford, Arklow, Wicklow or Carlow it may be time to be professionally evaluated. Why not call Gorey Family Chiropractic today to make an initial consultation appointment.

For your convenience all of our Chiropractic team are registered with VHI, Aviva and Laya Healthcare allowing clients claim reimbursement from a wide range of private healthcare Insurance providers.

Opening hours Mon 8-7, Tues 9-5, Wed 8-7, Thurs 9-5, Frid 8-7

Call Gorey Family Chiropractic Clinic  on 053 94 83338 or alternatively email info@chiropractor.ie

Jun 12

6 Exercises you need to know for neck pain

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6 Exercises you need to know for neck pain by Olivia O’ Leary D.C BSc Hons Chiropractic

Doing regular of exercise is important for so many reasons, but in this situation let’s look at how it can help the neck. Our necks do an an often underrated, difficult job, holding up and back our heads, which in itself weighs a little bit more than a bowling ball. This job becomes increasingly harder if we spend our days at a computer or in the car or carry ourselves badly letting our head sit out in front of our neck.

Getting the right exercises done will help keep the head over the neck and help get the shoulders back into correct position. Getting your stabilising neck muscles stronger helps to support the spine and helps reduces stress to the static structures like the discs and the facet joints which can’t get escape the postural strain otherwise.  Doing these exercises regularly can go a lot of the way to preventing neck pain and if you suffer from neck pain, it’s all the more important to take the pressure off your neck  by helping to support and strengthen the neck muscles. If you have an existing neck problem it is prudent to mention that these exercises must be done at the appropriate time of recovery and seek advice if you are not certain.

1. Chin Tuck
neck pain exercises gorey family chiropracticThe Chin Tuck can help reverse forward-head posture by strengthening the neck muscles.
This exercise can be done sitting or standing. Start with your shoulders rolled back and down. While looking straight ahead, place two fingers on your chin, slightly tuck your chin and move your head back (image at left). Hold for 3-5 seconds and then release. Repeat 10 times.

Tip: The more of a double chin you create, the better the results:-)) Try to do 15-20 repetitions holding for 10 seconds.

2. Wall Angel
Stand witexercises to improve postureh your back against a flat wall with your feet about four inches from the base. Maintain a slight bend in your knees. Your muscles in your backside, (the glutes), spine and head should all be against the wall.

Bring your arms up with elbows bent so your upper arms are parallel to the floor and squeeze your shoulder blades together, forming a letter “W” (image at left). Hold for 3 seconds.
Next, straighten your elbows to raise your arms up to form the letter “Y.” Make sure not to shrug your shoulders to your ears. Repeat this 10 times, starting at “W,” holding for 3 seconds and then raising your arms into a “Y.” Do 2-3 sets.

3. Doorway Stretch

6 exercises to reverse bad postureThis exercise loosens those tight chest muscles!
Standing in a doorway, lift your arm so it’s parallel to the floor and bend at the elbow so your fingers point toward the ceiling. Place your hand on the doorjamb.

Slowly lean into your raised arm and push against the doorjamb for 7-10 seconds. Relax the pressure and then press your arm against the doorjamb again, this time coming into a slight lunge with your legs so your chest moves forward past the doorjamb for 7-10 seconds (image at left). Repeat this stretch two to three times on each side.

4. Hip Flexor Stretch

6 exercises to reverse bad postureKneel onto your right knee with toes down, and place your left foot flat on the floor in front of you.
Place both hands on your left thigh and press your hips forward until you feel a good stretch in the hip flexors.
Contract your abdominals and slightly tilt your pelvis back while keeping your chin parallel to the floor (image at left). Hold this pose for 20-30 seconds, and then switch sides.
The next two exercises require a resistance band: easily got off the girls at reception or order online:-))

5. The X-Move
posture exercises gorey family chiropracticThis exercise helps strengthen your upper back muscles, especially the ones between your shoulder blades (the rhomboids).
Sit on the floor with your legs extended forward. Place the middle of the resistance band around the bottom of your feet and cross one side over the other to form an “X”.
Grasp the ends of the band with your arms extended in front of you.
Pull the ends of the band toward your hips, bending your elbows so they point backward (image at left). Hold and slowly return. Do 8-12 repetitions for three sets.

6. The V-Move

YMoveAccording to a 2013 by the Scandinavian Society of Clinical Physiology and Nuclear Medicine, performing this simple resistance band exercise 2 minutes a day, five times a week, will significantly decrease your neck and shoulder pain and improve your posture.
While standing, stagger your feet so one is slightly behind the other. Grasp the handles, or the ends, of the resistance band and lift your arms upward and slightly outward away from your body about 30 degrees.
Keep a slight bend in your elbows. Stop at shoulder level; hold and return.
Make sure to keep your shoulder blades down and back straight. Repeat this exercise for 2 minutes each day, five days a week.
Well done :-))
If you have existing, ongoing upper back, neck pain or headaches as well as poor posture, you may need or benefit from  consulting with your chiropractor or other appropriately qualified spinal health care professional before taking on exercises programme with your back on your own. In reality you may need assessment to diagnose what particular type of problem you have and be given exercises and possibly treatment specific to your own circumstances. If in any doubt feel free to call or email our clinic, where one of our friendly team would be delighted to advise you.

For your convenience all of our clinical team are registered with VHI, Aviva and Laya Healthcare allowing clients claim reimbursement from a wide range of private healthcare Insurance providers.

Opening hours Mon 8-7, Tues 9-5, Wed 8-7, Thurs 9-5, Frid 8-7

T : 053 94 83338  or alternatively email info@chiropractor.ie.

Gorey Family Chiropractic Clinic, Railway Road, Gorey, Co Wexford.