Tag Archives: back pain and sport

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

Apr 25

Returning to sport after back pain and injury

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By Olivia O Leary D.C BSc Hons

imagesYou may play sports only rarely, play a sport on a regular basis, or play a sport at a competitive level. No matter how involved you are in a sport, we need to consider a number of questions before returning to your sport after back pain and injury:

•    Do you want to still play the sport, even though in some cases it might stress your back and  If you continue with the sport, will you continue at the same level or play at a less intense level?
•    When did your back injury occur? How severe was your injury?
•    Have you talked about how to return to sport with one of our Gorey Family Chiropractic team, or another specialist health care provider?
•    Have you been doing exercises to strengthen and stretch the muscles that support your back?
•    Are you pain-free when you do the movements your sport requires?
•    Have you regained all or most of the range of motion (flexibility) of your spine?

images-1 WHICH TYPE OF SPORT IS BEST

When you are deciding when and if to return to a sport after having low back pain, the amount of stress that any sport places on your spine is an important factor to consider. If you would like to return to a more intense sport or a contact sport, talk about whether you can safely do this with one of our Gorey Family Chiropractic team.

 

CONTACT OR MORE INTENSE SPORTS MAY NOT BE A GOOD CHOICE FOR IF:

images-2•    You have had surgery on more than one level of your spine.
•   You have had repeated injury or surgery in the same area of your spine.

Bear in mind that performing heavy physical activity over too long a period of time can cause back pain and injury. Activities that involve contact, heavy or repetitive lifting, or twisting (especially when moving or at high-speed) can contribute to the development of back pain and injury.

WHEN TO RETURN TO SPORT:

These are some general tips about when to return to sports. It may be safe for you  to return to your sport when you have:
•    No back pain or only mild back painbce531277751f32e51a588bf7c91b85a-150x150-1
•    Normal or almost normal range of motion (flexibility) of your back without pain
•    Regained enough strength in the muscles related to your sport
•    Regained the endurance you need for your sport
The type of back pain or injury you are recovering from is a key factor in deciding when you can return to your sport.

GENERAL GUIDELINES INCLUDE:

•    After a mild back sprain or strain, you should be able to start to return to your sport within a few days to several weeks if your symptoms have resolved.
•    After a prolapsed disk in one area of your spine, with or without having a surgery called micro-diskectomy, most people recover  between  3- 6 months. You must do back exercises to strengthen the muscles that surround your spine and hip for a safe return to sports. Many people are then able to return safely to a competitive level of sports.
•    After having disk and other problems in more than one area of your back, returning to sports needs to be done carefully. You should be under the care of a chiropractor or other appropriately trained and experienced healthcare professional.

MAKING MUSCLES MORE FLEXIBLE AND STRONGER

Large muscles o77e440f96827c2acee4870b1a96bdcf3-150x150f your abdomen, upper legs, and buttocks attach to your spine and pelvic bones. They help stabilize and protect your spine during activity and sports.

Weakness in these muscles may be part of the reason you first injured your back and developed back pain. After resting and treating your symptoms after your back injury, these muscles will most likely be even weaker and less flexible.

Getting these muscles back to the point where they support your spine well is called core strengthening. Our Gorey Family Chiropractic team will teach you the necessary exercises to strengthen these muscles. It is important to do these exercises correctly and consistently to prevent further back pain and injury.

 

ONCE YOU ARE READY TO RETURN TO YOUR SPORT

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•    Warm up your back with an easy movement such as walking. This will help increase blood flow to the muscles and ligaments in your back.

•    Stretch the muscles in your upper and lower back and your hamstrings (large muscles in the back of your thighs) and quadriceps (large muscles in the front of your thighs).

When you are ready to begin the movements and actions involved in your sport, start slowly. Before going full force, take part in your sport at a less intense level. See how you feel that night and the next day before you slowly increase the force and intensity of your movements.

GOREY FAMILY CHIROPRACTIC: SUPPORTING YOUR RECOVERY AND MAINTAINING IT

Our specialist Chiropractic team are trained and hold extensive experience both in Ireland and the U.K in back pain diagnosis, back pain treatment and back pain rehabilitation. We have treated players from amateur level right up to to professional level from a  range of sporting backgrounds. We consider not only your back pain, but the root cause of your back problem and will work with you to get you out of back pain and back to participation in your chosen sport in an effective, safe, timely manner.

For your convenience all of our Gorey Family  Chiropractic team are registered with VHI, Glo, Aviva and Laya Healthcare allowing clients claim reimbursement from a wide range of private healthcare Insurance providers. We also provide care under the GAA injury scheme.

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