CHRONIC LOW BACK PAIN
NO LOW BACK PAIN
LOW BACK PAIN
- DEGENERATION: The end product of loss of normal joint function (strength and motion) is degeneration. Yes, it's true. If we live long enough, this becomes part of the normal aging process. However, because bony degeneration is so easily imaged with X-rays, MRI's, or CT, it is a convenient scapegoat for pain --- whatever kind of pain you may be having (HERE). In other words, it is easy to blame pain on Spinal Degeneration when the reality is that according to study after study, it probably has little or nothing to do with your pain. To really understand Spinal Degeneration, you need to have a cursory understanding of the neurological component of this whole process ---- MECHANORECEPTION / PROPRIOCEPTION. One more important fact to remember while we are on this topic; not only do the bones, discs, and cartilages in the area of a restricted Thoracolumbar Fascia degenerate, the Fascia itself degenerates. This is easy to understand when you realize that the Thoracolumbar Fascia is really an APONEUROSIS that is made up of several muscle tendons. In other words, the degeneration of the Thoracolumbar Fascia might almost be better understood in terms of TENDINOSIS rather than Fascial Adhesion
TOP TEN WAYS TO EFFECTIVELY DEAL WITH CHRONIC LOW BACK PAIN
- LOSE THE WEIGHT: If you are struggling with low back pain, but are not willing to do what it takes to get rid of excess weight (especially BELLY FAT, which puts additional torque on the low back), you are sabotaging your own efforts. I cannot tell you you how many patients tell me that if they gain just 10 extra pounds their back hurts. The best ways to lose weight are actually found on my clinic's "Checklist Handout" HERE. By the way, I already know what you are thinking. You want me to know that you cannot lose the weight because the pain keeps you from exercising. This EXCUSE does not fly here. Weight loss is about 80-90% diet, which means it is only 10-20% exercise. If you follow my advice, you can accomplish weight loss without exercise. Be aware though, that losing weight may mean an increased emphasis on Gut Health.
- HEAL YOUR GUT: Because virtually all health problems have a UNIVERSAL CAUSE, it would be in your best interest to learn about it and understand it. GUT HEALTH is critical for overall health, whether we are talking about your back, your THYROID, or your, ADRENAL GLANDS, or anything else. Be aware that all of this begins with a thorough understanding of LEAKY GUT SYNDROME and DYSBOSIS.
- CONTROL INFLAMMATION: The first thing you have to understand in your quest to heal your back is that INFLAMMATION, while probably a huge part of your problem, is probably not what you think it is (swelling). HERE is great information on eating an Anti-inflammatory Diet. And if you are still smoking; stop it already! Smoking is not only highly Inflammatory, it literally starves every cell in your body for OXYGEN. For those who think that this bullet is not critical, the March 2015 issue of the European Journal of Pain (Inflammation of the Thoracolumbar Fascia Excites and Sensitizes Rat Dorsal Horn Neurons) concluded that, after rats had their TL Fascia exposed to inflammation, "the expansion of the spinal target region of fascia afferents [sensory nerves]... and the appearance of new receptive fields is a possible explanation for the spread of pain in patients with non-specific low back pain." In other words, inflammation created more nerves to sense pain. Bottom line, if you are not controlling inflammation without drugs, this will always lead to degenerative changes of the spine and surrounding tissues (HERE).
- CONTROL YOUR BLOOD SUGAR: How many health problems are being tied back to UNCONTROLLED BLOOD SUGAR? Thanks to inflammation, just about all of them. If you fail to understand this point (even if your blood sugar is 'normal'), your ability to heal your spine will be severely hampered -- even without DIABETES. By the way, the diet I recommend for this and each of the preceding bullet points? PALEO --- particularly critical for those who are dealing with a SYSTEMIC FASCIA PROBLEM. Be aware that KETOGENIC can prove effective as well.
- MAKE SURE YOU TREAT THE INJURY PROPERLY: This could be in the form of a combination of CHIROPRACTIC ADJUSTMENTS, COLD LASER THERAPY, WHOLE FOOD NUTRITIONAL SUPPLEMENTS, SPINAL DECOMPRESSION THERAPY, or any number of others. Sure you could hope that the BACK SURGERY your doctor has been pushing might help, but why? And as for the myriad of drugs you've been prescribed (HERE THEY ARE); masking the pain without addressing the underlying problem leads to the cycle of re-injury and degeneration that we already talked about.
- MAKE SURE THERE IS NO SCAR TISSUE PRESENT: No need for expensive diagnostic testing as far as this is concerned. It is crucial to understand that the things mentioned in the previous bullet point will not work if the Thoracolumbar Fascia contains SCAR TISSUE (aka "FIBROSIS"). If you are having Chronic Low Back Pain, make sure you try a couple of TISSUE REMODELING TREATMENTS! Re-watch the two videos above if you need to understand this concept better,
- WATCH YOUR POSTURE: Posture used to be a big deal. It used to be taught in school. Now it is all but ignored. POSTURE is not difficult, but you'll have to strengthen your core (more to come on this shortly).
- DO NOT SIT TOO MUCH: When you sit down, you take the load off your feet and put it on your spine --- most particularly your low back. In fact, sitting puts four times the amount of mechanical pressure / stress on your back as does standing. If you have a desk job, you may want to consider a stand up desk of some sort. Getting your screen up high helps keep you from slumping, as does sitting on an exercise ball instead of a chair.
- MAKE SURE TO MOVE EARLY AND OFTEN: Walk, swim, bike, get on an elliptical. I don't really care what you do, just move. We discussed earlier how loss of joint motion creates all sorts of problems in the low back. Do not neglect adding a STRENGTH PROTOCOL to your program.
- STRENGTHEN YOUR SPINE AS WELL AS YOUR ENTIRE BODY: I would suggest a regimen of CORE STRENGTHENING TECHNIQUES to start with. Talk to me before proceeding from there. See our previous links on Upper Crossed Syndrome and Lower Crossed Syndrome as well for any number of yoga-like stretches and core exercises.
- GET AN INVERSION TABLE: This helps a lot of people struggling with low back pain. HERE is a blog post on the topic.
- TRY SPINAL DECOMPRESSION THERAPY: There is great evidence that SPINAL DECOMPRESSION THERAPY can help 60-70% of you who are struggling with severe back issues such as Disc Problems, Spinal Stenosis, Facet Syndrome, or Spinal Degeneration. Be aware that it will most likely require Scar Tissue Mobilization to effectively deal with the Thoracolumbar Fascia.
Dr. Schierling completed four years of Kansas State University's five-year Nutrition / Exercise Physiology Program before deciding on a career in Chiropractic. He graduated from Logan Chiropractic College in 1991, and has run a busy clinic in Mountain View, Missouri ever since. He and his wife Amy have four children (three daughters and a son).
Brain Based Therapy
Can You Help
Cardio Or Strength
Cold Laser Therapy
Death By Medicine
Degenerative Joint Disease
D's Of Chronic Pain
Evidence Based Medicine
Gluten Cross Reactivity
Ice Or Heat
Jacks Fork River
Leaky Gut Syndrome
Number One Health Problem
Platelet Rich Therapy
Post Surgical Scarring
Re Invent Yourself
Rib And Chest Pain
Scar Tissue Removal
Sleeping Pills Kill
Stay Or Go
Stretching Post Treatment
Tensegrity And Fascia
The Big Four
Thoracic Outlet Syndrome
Whole Body Vibration