Back pain prevention is something we do best from stay-at-home moms to advanced athletes. Learn how we can reduce your back pain.

Sports That Cause Back Pain

Four Sports That Affect Your Back The Most

Participation in sports is an important part of people’s daily routine and many enjoy staying active by engaging in different sports to help maintain a healthy lifestyle! While staying active is a vital part of everyday life, sports such as golf, baseball, basketball, and football are prone to cause injury and pain, especially in the lower back. Knowing which sports are likely to affect specific areas of the back can help with identifying the right preventive action steps. Below is a simple list of how these four sports affect your back and a few ways to fix the issues that may arise:

Golf

Although golf is often seen as an activity of leisure, injuries that result from this sport are very common. One recent study showed that during a two year period, 60 percent of golf professionals and 40 of amateurs suffered either a traumatic or overuse injury while golfing. Over 80 percent of the reported injuries were related to overuse. Of all injuries, low back pain is the most common in golf. This can be contributed to the one side nature of the swing and the repetitive nature of the swing. This causes repeated use and eventually overuse of certain muscles and joints, especially in the lumbar spine, and over time can lead to injury. In some causes, older golfers may experience arthritic changes in their spine that has resulted from the repetitive nature of the golf swing. Interestingly, most golfers get back pain on the side of their back swing.

Baseball

Baseball players are more susceptible to lower back injuries because, similar to golf, baseball is a predominately one-sided sport that requires repeated motion to perfect. In baseball players, the repeated rotation of both swinging and throwing can lead to overload of the tissues of the low back and, over time, can cause strain of the muscles and joints of the area. Notable players repeated bouts of low back pain this season include David Wright, Shane Victorino, and Adrian Beltre.

Basketball

Unlike baseball and golf, basketball is not a one-sided sport, which can help players be more balanced. However, the risk to the low back that occurs with basketball is repeated jumping. The repeated explosive pattern of jumping and the jarring during landing can lead to overload of the spine and result in injury to the ligaments or bone. Recently, several high profile players, including Blake Griffin and Joel Embiid, suffered stress fractures in their lower back that were believed to be caused by the repeated loading of their spine.

Football

Football is a sport that requires much physical wear and tear on the body. It is said that playing football is like being in multiple crashes repeatedly. The effect on the low back can be profound. Some football players may develop earlier onset of arthritis in their spine from the repeated trauma.

Professional athletes understand the deleterious effects that their sport have on their bodies and for this reason they seek out care to treat their injuries and maintain their bodies. Amateur athletes often put the same wear and tear on their bodies but do not take care of themselves in the same manner. Proform Sports Chiropractic treats professional athletes and amateur athletes alike while specializing in professional care for all. Schedule an appointment today to get treated like a pro.

6 Benefits of Chiropractic Care You Didn’t Know About

6 Benefits of Chiropractic Care You Didn’t Know About

Chiropractic care is the natural approach to relieving back pain and has been proven to assist in discovering a path of wellness and health! Chiropractic care is a proactive way of relieving pain in the back and can truly change one’s lifestyle for the better! A licensed chiropractor can adjust the part of the spinal and joint function, to relieve any pain and promote overall wellness! For those of you who may be skeptical and tend to rely on modern medicine, chiropractic care is definitely worth trying out! Here are 6 benefits of chiropractic care that you didn’t know about:

  1. Relief from Back and Neck Pain

    One of the major benefits that comes with going with a chiropractor is the healing of your back and neck. In many cases, prolonging the pain will only make it much worst. British Medical Journal 2003 did a study involving 183 patients who were struggling with neck pain who received chiropractic adjustments as well as some general practitioner care. The results of the study showed that the the healing results were much faster in the patients who had received the chiropractic adjustments as opposed to those who used other methods. Patients who had been dealing with back pain discovered the same results as those who were in the study that Journal of Manipulative and Physiological Therapeutics. The study resulted in higher satisfaction than those who went to family physicians. If you are dealing with pain in these areas, don’t hesitate to get to the base of the problem and experience effective results with chiropractic care!

  2. Improved Posture

    Many go through life with poor posture. Whether the shoulders are slouched with the back curved or your neck sticking out similar to that of a turtle. Unfortunately, mobile devices and computers in today’s day and age have caused much harm to everyone’s posture. To help regain great posture, chiropractors are able to perform posture evaluations to adjust your neck and back lifting so much weight off areas of pressure!

  3. Relieve Headaches and Tension

    It’s only natural to feel stressed out time after time when leading a fast-paced life! Along with tension comes migraines, and many patients solely depend on medication to relieve the pain. What many don’t realize is that migraines rank second after back pain as one of the most commonly treated issues treated by chiropractors. Chiropractic adjustments initiate relief and also reduce the chances of the pain from returning! This is the most important benefit. Relieve the migraine pain and also prevent them from returning.

  4. Improve Physical Function and Performance

    Chiropractic care is extremely effective among athletes of all kinds! This is because chiropractic care focuses on the musculoskeletal system and works to help you achieve the athletic performance you’ve been desiring to reach. Chiropractic is a perfect method to consider with any athletic injuries or to simply relieve muscle tension. Although these are some of the main treatments, chiropractic isn’t limited to just these treatments. Chiropractic care can simply improve your overall well-being!

  5. Relief from Arthritis

    According to the Arthritis Foundation, depending on a patient’s medical history, chiropractic care can help with arthritis! It’s important to find a chiropractor who is specializes in working with patients with arthritis to better diagnose and treat the pain. With rheumatoid arthritis, a doctor of chiropractic can present an exercise plan that will get you on the path to a happier and healthier you!

  6. Improved Joint Motion and Coordination

    Joint dysfunction in the spine can cause many different pain points. Even if the pain is not extremely sharp, it’s never a good idea to allow it to continue for an extended period of time without consulting your chiropractor or physician. To prevent pain from spreading to other areas of the of the body, regular chiropractic adjustments will improve any symptoms you may be experiencing!

5 Ways Athletes Can Avoid Sports Injuries

5 Ways Athletes Can Avoid Sports Injuries

All sports have a risk for injury and some are serious enough to cost you an entire sports season or career. Luckily, they can be prevented if you are cautious in using the correct steps to protecting and warming up your body, along with allowing your body to rest. Here are 5 ways athletes can avoid sports injuries and stay in the game:

  1. Get in shape before starting a new activity or sport

    Expecting your sport to get you in shape without any additional exercise is a major mistake an athlete can make, especially if you are not accustomed to the full, physical intensity of a specific sport. Get in shape before you start your sport by incorporating regular exercise into your daily regimen. This can mean doing physical training or following an off season conditioning program that is designed for your sport, as it can build your balance of strength, agility, flexibility, coordination and endurance. Not only can it better your physical abilities, but also improve overall technique. Cross training is also an option that can prevent burn out and overuse injuries. Mixing routines and workouts can improve your range of movement and activate other muscle groups in your body, which in turn, improves performance during a game.

  2. Warm up and cool down

    Warming up and cooling down your body is just as important as the game itself. So before any type of vigorous movement, it’s crucial to prevent any potential risks for injury by protecting your muscles in the long-run. This means increasing your heart rate to get your body adjusted to continuous movement and warming up large muscle groups to activate certain parts of your body. Then, when your muscles are warm, strengthening and lengthening your muscles can not only assist you in your performance during the game, but also prevent any potential injuries.

    After the game, it is important to cool down your body with stretches that can slowly and safely ease your heart rate. Instead of laying or sitting down in a stationary position, keep your body and your blood flow moving by taking a walk and/or stretching any fatigued muscles.

  3. Wear protective gear

    Many sports require gear such as helmets, cleats, pads (neck, shoulder, elbow, chest, knee, shin), face guards, mouthpieces, protective cups, and/or eyewear. Making sure your equipment is correct for your sport is also important. For example, wearing running shoes would be great for a marathon, but not for a soccer game. It’s crucial to wear properly fitting equipment to reduce the likelihood of major injuries, however, athletes should not assume that it will fully protect them. Along with proper technique and playing safe, all rules should be enforced and all gear should be in good condition and worn appropriately.

  4. Stay hydrated

    Many athletes underestimate their fluid needs and find themselves exhausted and dehydrated in the midst of an intense game. Dehydration leads to poor performance due to lower blood volume, which makes it more difficult to send oxygen to your muscles. Emphasizing fluid intake will not only keep your body cool, but also decrease your chances of feeling fatigued. Adequately hydrating before, during and after a game is important to replenish your body of all fluid loss. Depending on the duration and intensity of the exercise, incorporating some type of electrolyte can assist your body in getting the nutrients it needs. However, drinking plain water will suffice and will reduce the risk of dehydration.

  5. Don’t play when you are injured

    Although there are many ways to prevent sports injuries, injuries may still occur. Allowing your body to recover and rest to let the injury heal will be more beneficial to your body rather than “playing through the pain.”

    There are two types of sports injuries: acute and chronic. Acute injuries occur suddenly while chronic injuries happen after playing a sport or exercising for a long time. When dealing with an acute injury, remember to use RICE: rest, ice compression, and elevation. When dealing with a chronic injury, it is important to contact a doctor and let them determine what precautions you should take before playing or exercising.

    Additionally, even when you are not injured, fatigued muscles can put you at risk for potential injuries. It’s important to allow your body to have one day to recover, especially if you are continuously playing throughout the week. Ultimately, continuing to play during an injury can only make it worse and may even lead to chronic problems. Taking a few days off may prevent the loss of an entire season or career.

Good luck and play safe!

Tips To Improve Your Posture

Tips To Improve Your Posture

Many tips to improve your posture tend to focus only on what to do when sitting, but there are many things you can do to help your posture while you are standing and lying down as well. Good posture is important for helping the muscles work more efficiently, preventing stress and strain on the ligaments and much more. It’s easy to develop bad posture habits, but the sooner you start recognizing them, the sooner they can be corrected.

Standing

When you’re standing in one place, remember to keep your feet shoulder width apart. Try to put weight on the balls of your feet instead of all on your heels. It’s also helpful, of course, to wear good shoes with proper support. Additionally, you can help prevent slouching by keeping your shoulders pulled back and your stomach pulled in. If you are texting on your cell phone, avoid holding the phone so low that your head and neck are slouching downward for long periods of time.

Lying Down

Not everyone is aware that sleeping positions can affect posture. The first step to good sleep posture is to have a comfortable, good quality mattress. A mattress that has significant sagging can cause your spine to curve in an unnatural angle. Another important tip is to avoid sleeping on your stomach, as this forces your neck to the side for hours at a time. If you’re a side sleeper, it is a good idea to sleep with a pillow between your legs, while if you sleep on your back, it is a good idea to place a pillow underneath your knees for better spinal alignment.

Regular chiropractic adjustments are not only beneficial to those experiencing pain from their poor posture, but also as a preventative measure for those who are not currently noticing any problems. If you would like to learn more about how you can improve your posture, Peak Form Health Center would be happy to help!

Overcoming Lower Back Pain with Chiropractic

Overcoming Lower Back Pain with Chiropractic

According to the American Chiropractic Association, “31 million Americans experience low-back pain at any given time.” This pain can have any number of causes ranging from arthritis to a ruptured disk to an injury. After suffering from a back injury, the pain may soon disappear completely for some, while for others it lingers long after the injury and becomes chronic.

Chronic low back pain can significantly hinder the ability to perform physical activities, which can be particularly troubling for athletes whose careers are dependent on being in top physical condition.

In addition to the pain, a lower back injury also commonly results in muscle weakness. With a proper chiropractic treatment plan, the weakened muscles can be strengthened and therefore help the patient overcome the pain and get back to feeling 100%. If you’re wondering why you should choose this form of treatment, chiropractors are specially trained to locate the source of your pain. Not only is spinal manipulation safe, it can also help reduce the necessity for pain medication while providing additional health benefits such as improving posture and reducing stress.

Aside from spinal manipulation, your chiropractor may also recommend a treatment plan that involves stretching exercises that can be performed at home to help ease the back pain in between appointments.

Remember that it’s important not to wait for your lower back pain to become unbearable before seeking treatment- the problem can more easily be treated the sooner you do something about it. Call (619) 818-4306 to schedule an appointment with Pro Form today!

Spinal Disc Health and Hydration Drink Plenty of Water

Spinal Disc Health and Hydration

Your body needs plenty of water to function at its best and the spine is no exception! Unfortunately though, the spine is not able to absorb water as easily as other parts of the body and is instead dependent on the motion of the spinal discs that acts as a pump to move the fluid around. This process is known as imbibition. Imbibition is necessary for the spine to receive essential nutrients.

A normal vertebral disc is close to 90% water. Maintaining this healthy percentage is dependent first of all on drinking plenty of water throughout each day, but it is also dependent on movement. The typical “rule” suggests drinking eight 8 oz glasses of water each day, but this of course increases for those with higher levels of physical activity, particularly when working outdoors in high temperatures. When it comes to movement, leading a sedentary lifestyle can contribute to a loss of water in the vertebral discs and eventually cause disc degeneration and chronic pain. This tends to be particularly common among the elderly as they are no longer able to lead as active of a lifestyle as they once were.

Another important factor that affects spinal hydration is sleep. Each night while you sleep, your body restores some of the water that was lost during the day to the spinal discs, but not all of it. Some have suggested that because of this, it is best to give yourself some time after waking up (about an hour) in the morning before doing any heavy bending so that some of that water in the discs has the chance to disperse. In addition to a good night’s sleep, chiropractic care can of course help improve how your spine functions and feels!

With good hydration, an active lifestyle and regular visits to the chiropractor, you will be taking major strides towards getting your spine healthy!

benefits of water aerobics

The Benefits of Water Aerobics

Water aerobics is an excellent cardiovascular exercise that can help increase flexibility and burn fat. The fact that it is more gentle on the body than most other sports has made it a popular choice among the elderly and those recovering from injuries, but that doesn’t mean that the rest of us can’t benefit from water aerobics as well!

According to the Mayo Clinic, one hour of water aerobics burns “more calories than the equivalent time doing a number of other sports, including downhill skiing, volleyball and weight training.” The specific number of calories burned depends, of course, on a number of factors such as water depth and the intensity of your workout.

Not only is water aerobics a great way to burn calories, but it also helps to build strength. The simple motion of kicking while holding on to the edge of the pool or while using a kickboard is an effective way to strengthen muscle. By exercising in water, your body will feel around 90 percent lighter than normal, which helps make this such a great option for those who suffer from ailments such as chronic back pain and arthritis that make other forms of exercise nearly impossible due to the level of discomfort. Contrary to harsh exercises that can take a toll on the body such as running, water aerobics is a low impact exercise that can actually help increase your flexibility and range of motion.

Do you think water aerobics might be right for you? Talk to your chiropractor to see if it could be a good fit!

whiplash san diego

Chiropractic and Whiplash – San Diego

Whiplash is the medical name for an injury to the neck that is created from a sudden jolt from front to back that creates a whip style movement. Whiplash is more often sustained in motor vehicle accidents; however, it can occur from a fall or sports/work related injury and so forth. The Whiplash injuries are normally due to the result of a sprain-strain to the neck, where the ligaments which provide support, protection and also limit the movement of the vertebrae are damaged. The most commonly injured joints are the facet joints which are located in the back portion of the spine. However, these are usually not the only injuries.

With more severe whiplash injuries tendons and muscles are strained and stretched, vertebral discs can be bulge or herniate, and the nerves may also suffer stretching and become irritated and inflamed. The most common symptoms that are felt with whiplash are stiffness and pain through the neck, generally found in the areas that have sustained damage. Most commonly pain will be in the front and back of the neck and turning the head will make the pain more severe. A headache is also a normal symptom of whiplash. Pain can also be found to extend through the upper part of the body.

In addition to the joint pain, some people experience dizziness, sickness, and even visual problems following a whiplash injury. These symptoms must not be ignored, and medical intervention should be sought if they do not resolve in a day or two. Whiplash symptoms are not always immediate and can take up to two days to appear.

Those suffering from whiplash need to stay active unless they have sustained an injury that requires immobilization. They may be worried but should move as much as possible. The doctor will more than likely prescribe some form of stretching exercises. These exercises are very important to aid recovery.

It is normal to use ice or heat to control the pain and reduce swelling after a whiplash injury. The injured party may also have electrical stimulation or ultrasound if necessary for short term relief. In the case of neck pain, spinal manipulation or spinal mobilization from a chiropractor can provide additional relief.

Debunked Workstation Myths

Debunked Workstation Myths

There are many commonly accepted guidelines for a safe and comfortable workstation that are actually myths. Some postures and furniture can actually harm you and lead to discomfort, if rigidly followed. These debunked workstation myths will help you to manage the health risks of your home or work office:

 

Debunked Workstation Myths

 

Myth #1: Sitting correctly at a desk will eliminate discomfort and reduce injuries.

Debunked Workstation MythsIn actuality, sitting with picture-perfect posture for long periods of time can actually lead to more discomfort, as it is extremely fatiguing. It can also lead to joint-pain and muscle strain because the torso is placing constant pressure on the lower disks in your back. Even in the ergonomically correct position, your arms and hands can still incur injuries. Any time you are sitting or standing in a static position, you increase the risk of prolonged physical conditions. To avoid any injuries at your workstation, try alternating between sitting and standing while working. Choose dynamic positions that will increase blood flow and alleviate stiff muscles. Also, include small rest breaks and stretch frequently to help avoid injuries.

 

Myth #2: Always sit upright, and never recline at the workstation.

4 out of 5 workers would prefer to recline their chair slightly when working. In fact, a reclined position creates much less fatigue than sitting upright. Being slightly reclined is also much easier to maintain and alleviates gravitational pressure on the lower disks in the back. However, be cautious to avoid slouching, which can cause injuries from a lack of sufficient back support.

 

Myth #3: Ergonomic chairs are one-size fits all.

A single chair size won’t fit every shape and size. Women are shaped differently than men, and their hips are generally wider. Men usually have longer legs and consequently will need a deeper seat. There are many different body types, and each one requires a different seating solution. In addition, different chairs are appropriate for different tasks. When selecting an ergonomic chair, consider the tasks you will be doing and your body size and shape.

 

Myth #4: Adjust the chair height according to the table height.

Unfortunately, this is not always the case. Although it may seem like a simple solution, this does not always result in a safe sitting position. Instead, keep your chair at the appropriately adjusted position for your body type. If your chair is too low, it can add extra pressure to your legs and back. If the chair is set too high, it can result in discomfort from your feet dangling. You can get a footrest to avoid this, but the best way to avoid injuries is to adjust the table height or the task at hand.

Many people don’t realize that these commonly believed workstation postures are in fact myths. By educating yourself with the above recommendations, you can avoid unnecessary workstation injuries and added discomfort.

Selecting The Best Office Chair

Selecting the Best Office Chair

Not all chairs fit all body types. When selecting the best office chair for your workstation, there are a few different factors that you should keep in mind. When sitting in a chair, your back will be most comfortable in a slightly reclined and neutral position. Each element of the chair should help you maintain this neutral position.

What To Look For When Selecting the Best Office Chair

 

Seat

Selecting The Best Office ChairThe key to choosing the right chair is the ability to adjust the seat depth, height, and tilt. Choose a seat depth that supports your hips and legs, and look for a chair with sliding seat options. There should be a 1-2” space between the back of your knees and the front of the seat. The height of the chair needs to adjust according to your height. Your feet should be flat on the ground when your hips are pushed to the back of the seat, and you should be able to tilt the chair back to recline or sit upright. A reclining mechanism can also help with increasing movement while working.

Backrest

Back support is very important when selecting an ergonomic chair. The chair should provide lumbar support for your lower back. If this is missing, it can lead to slouching and strain on the back. The back of the chair should allow for height and angle adjustments. The contour of the backrest should allow for free arm movements while still supporting the upper and lower back. If you tend to recline often, you may need a backrest that supports your shoulders and neck. The angle of the backrest should adjust independently from the seat at a 100° to a 110° angle.

 

Armrests

When your shoulders are relaxed, your forearms should be able to rest on the armrests fully and comfortably. Adjust the armrest inward or outward to affect the width based on your stature. Armrests can support your upper back when taking breaks from typing.
A single chair or adjustment may not be applicable for all tasks, so you may need to experiment with different chairs or adjustments. The goal of an ergonomic chair is to provide you with the comfort and support your body needs.